Tag Archives: stretching

Weekly Recap: March 19th-25th, 2018

Spring is here, here in Kansas! At least for now. The Midwest can get kinda weird with the weather sometimes haha. But the highs have been mostly in the 50’s and 60’s this week, and of course I’m kinda sad to see winter go. But it’s sill pretty chilly in the mornings and evenings, so I haven’t really been experiencing any warmer weather running yet, since I typically run in the morning. Honestly though I should probably be trying to run during the warmer parts of the day, to help make transitioning to summer running and super hot weather just a little bit easier, but I’m just not ready to commit to that yet. I am a cold weather runner through and through. πŸ˜‰

The spring like weather has also brought some rain too, as it usually does here in the Midwest. We really needed it. It’s been pretty dry here lately. Plus I love rainy weather and think running in it is a lot of fun! Maybe that’s one of the reasons I’ve felt a little bit more motivated to run this week! Last week life kinda got in the way of running and instead of adjusting and making it happen, I let it fall to the wayside. But As predicted in my weekly recap last week, this week was better. πŸ™‚

Monday:

  • 3 easy miles
  • 35 minutes of yoga

It started raining late Sunday night and pretty much never stopped until later in the afternoon on Monday. Good thing I enjoy rainy runs! Because unless I wanted to wait until well after 3 pm (which I never want to do. Morning runs are more my jam), I was going to get wet during this run. Which I definitely did. Well, soaked is more like it! It was a lot of fun though, as most rainy runs are!

But I think I got frostnip on my legs. It was in the high 30’s/low 40’s and pouring down rain, and I wasΒ almostΒ dressed appropriately. I should have worn my wind pants over my running tights, because when I got home, wrestled myself out of my running gear, and hopped in the shower, I noticed the tops of my thighs were super red. That ended up being kinda itchy and uncomfortable for the rest of the morning but as I warmed up it mostly went away. Haha good thing I wasn’t out there any longer or I might have actually ended up with frostbite or hypothermia. Lesson learned; when in doubt, wear the second pair of pants.

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Tuesday:Β 

  • 2 easy miles
  • 10 minutes of ab work

Yeah, this run didn’t feel easy. But I got most of it done without too many issues. Haha I was supposed to do 2 easy miles followed by a couple of 20 second strides, but I kinda skipped those. Still doing better than last week though! I feel like that’s becoming my mantra for this week. Hey, it totally works though! Did some ab work later in the day, and was very much looking forward to my rest day on Wednesday.

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Wednesday:Β 

  • Rest Day
  • 40 minutes of yoga

I was definitely ready for this rest day haha. Did some restorative yoga, walked Lily, cleaned the house. It was nice. πŸ™‚ And since I don’t have any other photos from Wednesday, lets just take a second to appreciate how big my chicks are getting! I am so freaking excited about getting fresh eggs!!!

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Thursday:

  • 1 hour on the stationary bike

On Tuesday I was kind of excited about having a rest day followed by a cross training day, but once I got there I felt kinda meh about the whole situation. I don’t particularly enjoy cross training. I think my stationary bike is super boring. But it is a necessary evil. πŸ˜‰ So I spent an hour pedaling on my stationary bike, while day dreaming about the interval workout I had planned for Friday morning.

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Friday:Β 

  • Interval work

Speed work! Yay!! Did a 1 mile warm up, 30 minutes of intervals (1 minute of hard running, 30 seconds of recovery, followed by a 1 mile cool down. Haha a lot of that cool down was walking though. πŸ˜‰ Seriously though, this workout was so much fun! Hard. Really hard, considering I haven’t done any kind of actual speed work in forever. But it felt really good. Haha now if only I could hold that 7:35 pace for an extended period of time. That happened while running downhill with reckless abandon though. πŸ˜‰ I really should have done some stretching and foam rolling after that, but holy cow I was tired! I spend the rest of the day doing a whole lot of nothing. Totally worth it.

Anyway, my fancy new Oiselle running tights with all the pockets were supposed to show up on Friday but they never did. This is why I dislike the UPS. Every single time I order something online and it ships via UPS it ends up taking several more days than it’s supposed to to actually arrive. So I guess we’ll see when they show up…

 

 

Saturday:

  • 2 easy miles
  • 20 minutes of strength work

Turkey socks in March? Why not?! πŸ¦ƒπŸπŸ‚

Actually, my feet were a little sore and the only compression gear I have that actually goes on my feet are holiday themed.πŸ˜‰ But I mean, we’re only a few days into spring and I’m already excited for fall. πŸ˜‚Anyway, the compression socks definitely helped, but my left heel was still kinda sore and that usually means my left IT band isn’t happy. Running on cambered roads does that to me sometimes. Especially when I don’t pay enough attention to my hips. It’s all connected, baby! So I cut my run short and followed it with some strength moves for my hips. 😊

Sunday:

  • Rest Day
  • 40 minutes of stretching/foam rolling

Stayed up a little too late last night, slept like shit, woke up sore. Haha good thing it’s a rest day! I’m really glad that I ended up cutting my run a little short yesterday, because holy cow is my left IT band tight today! Luckily it’s not in any kind of pain though. My knee also doesn’t hurt and my left heel is feeling a lot better. All good signs. πŸ™‚ I’ve had troubles with this IT band before, but this time I think I caught it before it turned into actual IT band syndrome. Yay for listening to my body!! I wonder if my running form has changed because of my broken toe though. At this point it doesn’t really hurt at all and the toe seems to be back to normal, but I suppose that doesn’t mean I’m not doing something different with my left foot and just not noticing it. I really can’t think of another reason as to why my IT band would be acting up again. Especially since I’ve barely been running 10 miles a week and haven’t done anything to exciting besides my speed workout on Wednesday. Hmmm. Oh well, at least I’ve realized it’s on its way to becoming a problem and have started giving it a little extra love.

Today I took an Epsom salt bath, and spent some time on my yoga mat stretching my hips, IT band and foam rolling everything. Hopefully it just needed some attention and doesn’t turn into a thing, but it’s definitely something I’m going to be paying attention to.

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So what about you?? How was your week? Has your IT band ever given you trouble before? What did you do for it?

Happy Sunday everyone!!

~Ashley

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Half Marathon Training Day 2Β 

I started off half marathon training with a rest day! Yay hahaha! I like it when training plans start off with a rest day. πŸ˜‰

Anyway, today was the first actual run of half marathon training! Unfortunately it wasn’t as exciting as it sounds, and it didn’t go well at all…

First and foremost, because I was just sick. And even though I feel a lot better, I probably still have/am recovering from the flu. So I didn’t actually feel sick while attempting to get my run done, but my legs just absolutely did not want to move. Like, they weren’t really sore or heavy or tired, I just couldn’t get them moving. So what was supposed to be an easy 35 minute run turned into a mile.

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But that’s not the only reason that my short little run sucked. A combination of being sick and drinking copious amounts of orange juice a few days ago has made me develop a canker sore. Yesterday I accidentally bit that canker sore a few times and I think I might have bitbit a few more times in my sleep last night. Well because of that my lip is crazy swollen and uncomfortable. It seriously looks like I got punched in the mouth, and now eating and drinking is hard…

 

And like I said, I think I might have bit it a few times in my sleep and I think that might be part of the reason why I slept like shit last night. It was pretty bad. But after my shortened run and a quick shower, I went back to bed and managed to get two ish hours of much better sleep. That was really nice. πŸ™‚

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After my little “nap” (if you can call two more hours of sleep after 40 ish minutes of being away a nap haha) I got a few chores done and then did 30 minutes of yoga. I’m hoping that helped loosen up my legs a little bit and that tomorrows run will go a little bit better.

Now that that’s done I’m roasting some veggies for lunch! I figure if I make a point to start out this training cycle with good nutrition (like I should be doing anyway πŸ˜‰ ), I’ll stick with it through the harder/longer runs when I’m more likely to give into treats and what not.

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This is actually a photo of my lunch from yesterday, but I’m making the same thing. πŸ™‚Β 

Anyway, that’s all for today I suppose! Hopefully tomorrow’s workout will go better for me! πŸ™‚

Happy Monday everyone!

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~Ashley

Weekly Recap: June 12th-18th, 2017

I’ve kinda had a little mantra that I’ve been reciting to myself all week and it goes like this; a tight athlete is an inefficient athlete. Because, well, I’ve just been tight all over. Mostly in my calves and hamstrings, but also in my quads, shoulders, arms, and even my neck. That’s no bueno and it’s probably altering my running form enough to make me less efficient. Hence my mantra!

Along with the tightness and most likely altered running form, whenever my quads and calves get tight my shins start to ache, and nothing good ever comes from achy shins. So I’ve been reciting my mantra over and over again to remind me that I need to stretch. A lot. And so I have been! πŸ™‚

I found this nifty video on YouTube for shin splints and I’ve been incorporating it into almost every yoga session I’ve done each day. Now it hasn’t completely solved my problem, but it’s definitely made a very big improvement!

 

Now if only I was this dedicated to strength training! Then I’d be all set haha!

Monday:Β 

  • 6 miles
  • 10 minutes of stretching/foam rolling

This week I kinda veered off of the daily running plan that goes along with the Tinman challenge and decided to work down my weekly mileage instead of working it up. So I started out the week with a “long” run, insead of the 5k that the plan calls for, and I gotta say, that ended up working out a lot better for me!!

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Tuesday:

  • 5 miles in the morning
  • 30 minutes of yoga
  • 2 miles in the evening

All of that tiredness and heaviness that I felt in my legs last week was pretty much gone by this point! I had a lot of fun on my 5 miler on Tuesday and I felt so good that evening that I decided I needed to do a few more easy miles. That was the first time I’ve doubled in quite a long time! It was totally worth it!!

 

 

Wednesday:Β 

  • 1.78 miles, got caught in a thunderstorm and had to run home and wait it out for a while, then did 2 more miles
  • 10 minutes of yoga

Haha yeah, things got a little crazy on Wednesday. I talk all about what went down that day here, if you want to know all of the details, but basically, my run got interrupted by a severe thunderstorm…

 

 

Thursday:

  • rest day

After Wednesday’s escapades I decided that I could use a day off from running. And not gonna lie, I didn’t want to wake up at 5 am again and used this rest day as an opportunity to sleep in a little bit. It was glorious! And I mean, I felt pretty shitty during part 2 of my run on Wednesday, so I figured a rest day was in order. πŸ™‚

Friday:

  • 5 miles
  • 20 minutes of hoeing in the garden
  • 30 minutes on the stationary bike

This run ended up being a lot of fun!! We got more thunderstorms last night so they cooled everything off a little bit. I was worried that the humidity would be terrible, but it was only at 77% this morning. Not bad!! πŸ™‚

Saturday:

  • 2 miles

We got another really bad thunderstorm the night before, so it was crazy humid and muggy and miserable outside on Saturday. I had planned on doing 3 miles, but I stopped at 2 because I was basically dying haha. On the bright side, I had a lot of fun dodging and hurdling all of the leaves and tree branches that had been knocked down by the storm. πŸ˜‰

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Sunday:

  • Active Rest Day

Yay no running for me today! Haha I actually feel pretty darn good today, but we had ANOTHER thunderstorm last night, so yet again it’s humid and gross outside. But Luke and I are going to the dog park a little bit later today, and I’m going to work on some stretching as well. πŸ™‚

Also, happy Father’s Day to all the dad’s out there! You probably are and or have a super cool dad, but my dad is definitely the coolest!! πŸ˜‰

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Me, my dad, and my baby brother. πŸ™‚

Total Weekly Mileage: 24 miles

Went over my weekly goal by a whole mile! Go me!! πŸ˜‰

Total Monthly Mileage: 48.62

So, I’m definitely hanging in there on this challenge! I’m a little bit behind, but I’m not too worried about it. Even if I don’t hit the total monthly mileage goal for this challenge I’m still going to be super proud of myself! So far I’ve hung in there when things have gotten tough, I’ve hardcore upped my mileage which I’ve been trying to do for a while now (and in the summer too! I never accomplish much in the summer, running wise), ran more miles than I ran in the entire month of May, and I’ve definitely learned that I’m capable of much more than I thought! I think all of that is much more important that hitting some arbitrary number of miles anyway. πŸ™‚

I hope you’ve had a great week!

~Ashley