Not healing fast enough

Again I wasn't checking Garmin. I just ran until my right leg, knee, fibula, joint or whatever the hell it is told me to stop. I would have liked to do 5mi or so, but that's not what happened. I still need to take it easy since I'm not completely healed. I should start checking Garmin to monitor my pace. I think I'm running slow, then I check the stats to see that I'm running a lot faster than I thought. A 12:00/mi is an easy pace for me. It feels like the walking of running. Maybe I should watch closely to make sure I'm doing that. The bad thing is that I hate being outside longer than I have to be. In other news, I need to concern myself with my caloric intake. No, I do not count calories nor do I diet. But I just thought about the many calories I will not be burning if I can't resume my training as soon as I'd like. This past week, I was due for 8 and 9mi runs. Yeah, so not happening. And I'm not sure when it will happen. In any case, I need to watch my food (as I put it in my mouth). It's not like I eat everything that's not nailed down. But every now and then I want something greasy or I'm making sugar cookies. They are healthy sugar cookies, but still, they're sugar cookies. I just need to be conscious of how much I'm eating during this time. I would hate for my next entry to be about how my pants aren't fitting the way they used to. Breakfast: Oatmeal w/raisins, cinnamon, vanilla, maple syrup and soy milk Lunch: Tofu scramble w/salsa, breakfast potatoes and ketchup, and toast w/EB Dinner: Grilled tofu w/veggies and baked potato w/S&P Snack: Banana Music: Erykah Badu Live Yoga: 30 min Yoga For Every Body: Flow Series (Sun and moon salutations along w/some other stuff) Activity Route: -- Elev. Avg: 35 ft Location: Willingboro, NJ Elev. Gain: -53 ft Date: 01/27/08 Up/Downhill: [+45/-98] Time: 03:43 PM Difficulty: 1.6 / 5.0 Weather: Partly Cloudy 40 F temp; 44% humidity 40 F heat index; winds N 12 Performance Distance: 2.18 miles Time: 0:22:58 Speed: 5.7 mph Pace: 10' 32 /mi Heart Rate: 160 bpm (Avg) Calories: 257 190 bpm (Peak) Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 31 -0' 01 5.7 +0.0 133 -53 ft 2 10' 36 +0' 04 5.7 -0.0 185 +4 ft end 10' 06 -0' 26 5.9 +0.2 188 -3 ft Versus average of 10' 32 min/mile

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Strength:

Exercise	Sets	Reps	Weight
Crunches w/Twist	2	15
Dumbbell Chest Press	2	15	3.0 lb
Forward Lunges	2	15
Squats	2	15
Dumbbell Shrugs	2	15	3.0 lb
Modified Plank	2	20
Tricep Dips	2	15

Taking it easy

I went out with no particular goal in mind. I usually try to set an easy pace for myself. And of course, I have the whole HM training program in place. But today I went out, just pushed Start and ran. My only goal was to run until I heard my favorite song off of today's mix. Good thing the song ended when it did. That's when the right head of the fibula really started to get to me. Actually, I felt it during the whole run, but that's nothing new. I didn't have any knee pain though. But I'm thinking that the head of the fibula and knee issues are related. Good news is that during the cool down walk, every step felt like it massaged the problem area. I was feeling fine on the walk home. What I'm trying to say is that I love the new kicks. They seem to do what they're supposed to do. Heck, I felt the difference once I put my feet in them (they weren't even laced up yet). I'm guessing that I won't feel a thing once I'm all healed up. On that note, I'm going to take it easy for the rest of the week. I'll probably resume my normal training schedule next week. Things I noticed about the run: - My hamstrings and buns got a workout. I guess that's what happens when you haven't been on the trails in a while. Okay, so the last time I ran was last Friday. But it feels like forever ago. - My breathing was better but not completely back to normal. My heart rate was a lot lower than it was last time I ran though. - I must have zoned out because there's a track I listened to that I've heard a million times. And today was the first time I paid attention to the lyrics. They were R-Rated. Made me blush. - I didn't check Garmin once. Anywho, I did some strength training and yoga when I got home. The lunge series and trikonasana felt wonderful on the hamstrings. Yoga: 30 min Yoga For Every Body: Hip Mobility Activity Route: -- Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -49 ft Date: 01/23/08 Up/Downhill: [+75/-124] Time: 04:13 PM Difficulty: 1.9 / 5.0 Weather: Fair 40 F temp; 24% humidity 40 F heat index; winds W 10 Performance Distance: 3.17 miles Time: 0:34:34 Speed: 5.5 mph Pace: 10' 54 /mi Heart Rate: 167 bpm (Avg) Calories: 378 181 bpm (Peak) Notes First run in the new sneaks. Much, MUCH better. Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 07 +0' 13 5.4 -0.1 156 -50 ft 2 11' 00 +0' 06 5.5 -0.1 169 0 ft 3 10' 34 -0' 20 5.7 +0.2 177 +4 ft end 10' 18 -0' 36 5.8 +0.3 178 -3 ft Versus average of 10' 54 min/mile

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Strength: Exercise Sets Reps Weight Crunches w/Twist 2 15 Dumbbell Chest Press 2 15 3.0 lb Forward Lunges 2 15 Squats 2 15 Dumbbell Shrugs 2 15 3.0 lb Modified Plank 2 15 Plank 2 15 Tricep Dips 2 15

Breakfast: Quinoa (w/cooked apples, raisins, walnuts, maple syrup, cinnamon, nutmeg and a bit of soymilk) and a BIG cup of rooibos chai
Snack: Banana
Lunch: PB&J
Snack: Apple and some cantaloupe
Dinner: Tofu cacciatore w/garlic toast
Bedtime tea: Rooibos chai

No Runs For Me

I've been laying low in the running department. My knee would feel fine, then it wouldn't. I mean it would feel like it's back to normal. Then all the sudden, I can feel whatever it is that's wrong with it. It's like something is out of place and needs to be put back. It's fine again at the moment. I think I'll try running tomorrow in my new kicks.

Yep, I finally went to the Moorestown Running Company on Saturday. They measured my feet, watched me walk, and all that good stuff. I ran around the store and the parking lot. I settled for a pair of Asics Gel Cumulus 9 - Lime. They felt really good. Hopefully my knee will feel good too. **Fingers crossed** Oh yeah, I'm on their mailing list now. They know about all the local races that I don't have to cross a bridge to get to. So maybe I will do a shorter race first. We'll see.

I'm eating better now. I'm planning my meals because I kinda have to. Maybe I'll notice a difference in my knee and my performance when I do finally run. I really hope it's tomorrow. We'll see. So here's my grub for the day...

Breakfast: Quinoa (w/cooked apples, raisins, walnuts, maple syrup, cinnamon, nutmeg and a bit of soymilk) and rooibos tea
Snack: Fresh fruit cup
Lunch: Veggie pita w/hummus and tahini sauce, edamame and an orange
Snack: Granola bar
Dinner: Jen's Mustard Crusted Tempeh w/sweet potatoes and swiss chard (The recipe calls for kale, but the selection at the store was looking kinda busted. I'd really like to try kale next time though.)
Late night sweet tooth: Chocolate soymilk diluted w/unsweetened

Slow and Uneasy

I set out for a 12:00 pace. I was a bit faster. I didn't check Garmin until the last mile, so I had no idea how fast I was going. I still couldn't get my breathing under control. It never felt comfortable. See, I thought I was rested, but my body said otherwise. Yep, when I got into the last mile, the outside of my right knee started to bother me. So I slowed down and began putting more pressure on my left leg. My left quad got one heck of a workout today. This bit of trouble tells me a few things. 1) I need to seriously cook something or at least attempt to make a smoothie. Yes, I've neglected my diet because I've just been too tired/lazy to plan a wholesome meal. 2) I need to get my sleep schedule together. I've been jacked up all week. And it doesn't help that the Australian Open started. A lot of the good matches are on at some ridiculous time since they're 14hrs ahead. I plan to watch Roger Federer tonight. Luckily, that match won't be in the wee hours of the morning. 3) I need to stop being lazy and do some yoga. 4) I need to start strength training again although I find it as fun as watching paint dry. 5) I should really get down to the local running store and find some shoes just for me and my issues. So I haven't even thought about making dinner. Well, I haven't eaten lunch yet, so it will be a minute before I'm doing the dinner thing. But I did do some yoga, and then some squats and lunges. The lunges didn't agree with me. And on that note, I should go make a smoothie. Yoga: 25min Yoga For Every Body: Hips, Knees, Ankles and Feet Strength: 3 x 15 Squats 2 x 15 Forward lunges Music: ElectricSoul by DJ Lil Dave Activity Route: -- Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -36 ft Date: 01/18/08 Up/Downhill: [+114/-150] Time: 04:29 PM Difficulty: 1.7 / 5.0 Weather: Fair 45 F temp; 38% humidity 45 F heat index; winds W 9 Performance Distance: 4.00 miles Time: 0:44:57 Speed: 5.3 mph Pace: 11' 14 /mi Heart Rate: 175 bpm (Avg) Calories: 476 190 bpm (Peak) Notes Oddly enough, this is the most consistent run I've had. Weird. The knee issue slowed me down in the last mile, so I'm surprised it turned out the way it did. Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 15 +0' 01 5.3 -0.0 161 -56 ft 2 11' 12 -0' 02 5.3 +0.0 175 +4 ft 3 11' 12 -0' 02 5.3 +0.0 181 +4 ft 4 11' 15 +0' 01 5.3 -0.0 184 +14 ft Versus average of 11' 14 min/mile

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Drained

I am feeling bombed out and depleted (like Afghanistan). I just couldn't get comfortable. My breathing wasn't together at all. I really wanted to walk. I kept telling myself to slow down. So I did, but I didn't feel any better. I didn't even get a burst of energy with today's good music selection. Nothing helped. I've been feeling like crap since Sunday night. I haven't had a good night's sleep since Saturday night. I haven't eaten much either. I forced myself to cook a pot of black beans yesterday, only because they were canned and I happened to have leftover rice. If that wasn't the case, I wouldn't have made anything. Did I mention that I lost 2lbs in the last couple of days? Yep, this month's period is just not agreeing with me. Right now, I'm typing with a headache and in desperate need of a nap. I hope I get it. Music: Lazy Dog by Ben Watt and Jay Hannan Activity Route: -- Elev. Avg: 33 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 01/16/08 Up/Downhill: [+114/-147] Time: 04:42 PM Difficulty: 2.0 / 5.0 Weather: Fair 37 F temp; 51% humidity 37 F heat index; winds N 8 Performance Distance: 4.00 miles Time: 0:44:20 Speed: 5.4 mph Pace: 11' 05 /mi Heart Rate: 178 bpm (Avg) Calories: 481 187 bpm (Peak) Notes I really, REALLY hated every minute of this one. Pace (min/mile) Heart Rate (bpm) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 53 -0' 12 5.5 +0.1 167 -53 ft 2 11' 02 -0' 03 5.4 +0.0 181 +6 ft 3 11' 09 +0' 04 5.4 -0.0 183 0 ft 4 11' 15 +0' 10 5.3 -0.1 183 +14 ft Versus average of 11' 05 min/mile

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Breakfast: Cornmeal mush w/maple syrup, flaxseed and unsweetened soymilk
Snack: Half Clif Builder bar (mint chocolate)
Lunch: PBJ & hot chocolate soymilk diluted w/unsweetened soymilk and EXCEDRIN
Dinner: Cuban black beans and rice (and possibly a side of collards if I find the energy to steam them)

I really need to work some fruit and veggies into today's meal plan, but I'm just too tired to care. Maybe later...

Finally a good one

So I took Jen's advice and refueled during the run. My splits weren't the best. But can I just say that I felt wonderful? The wonderfulness is kinda odd because I ended up getting my monthly visitor after the run. That explains why I felt like crap last week. It would also explain why I've been feeling fat lately. Hormones can talk to you into thinking that you're fat when you know you're not. Anyway, back to the run. I felt good and the time seemed to fly. Usually, I'm aware of every minute I'm out there. This run felt shorter than my last 7 miler. Weird, but good. I'll take that. And, I shaved 3min off my time. I wasn't even trying. Go me:) I really don't understand how I manage to speed up in the later miles. I think I convince myself that the first couple miles are just a warm up. So here's the breakdown.

Music: Cherry by Lisa Shaw (mile 1-5) and Musique, Vol. 1 1993 - 2005 by Daft Punk (mile 5-8)

Stats
8.00mi/1:28:34
Avg pace: 11:05/mi
Heart Rate: 171 Avg/186 Max
Calories: 953

1mi @ 11:37
2mi @ 11:32
3mi @ 11:05
4mi @ 11:14
5mi @ 10:47
6mi @ 10:55
7mi @ 10:44
8mi @ 10:38

Breakfast: Cornmeal mush w/maple syrup, flaxseed and unsweetened soymilk
Pre/during run: Orange (finished in mile 4)
Post-run: Huge cup of chocolate soymilk diluted w/unsweetened soymilk
Lunch: PB&J w/rooibos chai (rooibos tea is good for recovery too)
Dinner: Baked bbq tofu, steamed collard greens, and baked potato w/olive oil and S&P
Snack: Apple and Clif Builder bar (chocolate mint)

One for the team

Today was a rest day, but I ended up doing cardio for my Virtual Race Across America (VRAA) team on Kickrunners. We're doing a virtual competition and our team is running behind. I wasn't feeling as broke up as usual, so I did some cardio.

Anyway, I went to the Y on Wednesday for a short run. I didn't get out to run my 7miler that day, so I flip flopped the running days. I ended up doing 2.67mi on the treadmill. I could stay on there for but so long. Oh, and yesterday I realized that I lost my mind. I was only scheduled for a 6mi run, but had it in my head that I was due for 7mi. What was I thinking? Oh well. That's an extra mile for the team. I'm scheduled for 8mi tomorrow, but it depends on how I'm feeling. I may put it off til Sunday. But we're expecting rain on Sunday. We'll see.

Cardio: 45min
The Firm Ultimate Calorie Blaster

Breakfast: Cinnamon toast w/rooibus chai
Pre-workout: Chocolate soymilk
Snack: Smoothie w/strawberry, blueberry, banana, hemp protein and unsweetened soymilk
Lunch: Leftover miso tofu, baked potato and steamed veggies (broccoli, cauliflower, carrots)
Dinner: Tempeh burger w/pickles and more steamed veggies
Late night snack: Clif Builder Bar (mint chocolate)

Nice and Easy

So I set out for a 12:00/mi pace since I've been feeling like crap lately. Well, that's not what happened. What did happen is that I improved my 7 mi pace by a bit. And I did learn that if I start out slow, my heart rate is more under control. Go figure. Anyway, here are the numbers.

Yoga: 25min
Yoga For Every Body: Hips, Knees, Ankles and Feet

Stats:
7.00mi/1:17:33
Avg pace: 11:05/mi
Heart Rate: 122 Avg/178 Max
Calories: 830

1mi @ 12:01
2mi @ 11:34
3mi @ 11:02
4mi @ 10:48
5mi @ 10:46
6mi @ 10:45
7mi @ 10:35

Breakfast: PB&J and rooibus chai
Pre-run: Apple
Post-run: Chocolate soymilk diluted w/unsweetened soymilk
Lunch: Baked beans w/rice
Snack: Chips and pretzels
Dinner: VWAV Tempeh Reuben w/spicy oven baked fries and steamed veggies (broccoli, cauliflower, carrots)
Snack: More diluted chocolate soymilk in a big cup for a late night recovery drink

I am beat

I'm just really tired. I haven't recovered from the 8miler yet. Maybe it has to do with my diet. I burned a lot of calories on Saturday, but I didn't eat everything in sight when I got back. Maybe it's because I'm out of bananas and I feel like I can't have a decent smoothie without them. Maybe it's because I haven't treated myself to rooibus tea today. Or maybe it's because my period is due next week. But whatever it is, I'm not with it. I took a 3-4hr nap yesterday in the middle of the day. And it's not like I dosed off in front of the tv. I turned everything off and made it a point to go to sleep.

I went out today feeling like I just ran yesterday. My legs were still sore. And they were definitely sore after the run. It felt like I ran 5 or 6mi, not 2. I'm definitely going to take it easy on Wednesday. I have 7mi scheduled. It's going to be the slowest 7 ever. Heck, maybe I'll just walk. We'll see.

Music: Carte Blanche, Vol. 1

Yoga: 25min
Yoga For Every Body: Good Morning

Stats:
2.00mi/19:49min
Avg pace: 9:55/mi
Heart Rate: 172 Avg/189 Max
Calories: 235

1mi @ 10:02
2mi @ 9:47

Breakfast: Cornmeal mush w/flaxseed, maple syrup and unsweetened soymilk (this tastes like Cream of Wheat, but it's a LOT cheaper.)
Lunch: Guacamole w/diced tomato and baked corn tortillas
Snack: Half Clif Builder's bar (mint chocolate)
Dinner: Baked miso tofu w/veggies and baked potato (because I'm too lazy to do anything special with potatoes)

8 Horrible Splits

I ran on the path through the woods in the park. It's so much harder than the road. It's not as smooth with potholes everywhere. Also there are more inclines, so much that it felt like I didn't get a chance to rest a bit. I probably should have run the path a couple times in the opposite direction. I finished the last 1.5mi on the road. So yeah, my splits aren't good at all. But I was a bit faster than my 8 on the 8th. I burned more calories too. I predicted I'd do an avg pace of 11:30/mi. I was close.

Music: Collected by Massive Attack

Stats
8.00mi/1:31:51
Avg pace: 11:29/mi
Heart Rate: 177 Avg/189 Max
Calories: 957

1mi @ 11:35
2mi @ 11:13
3mi @ 11:14
4mi @ 11:29
5mi @ 11:35
6mi @ 11:39
7mi @ 11:38
8mi @ 11:25

Breakfast: Cornmeal mush w/maple syrup, flaxseed and unsweetened soymilk
Lunch: PB&J w/rooibus chai
Dinner: Smoky grilled tempeh, steamed collard greens, and a baked sweet potato w/S&P and EB
Snack: Smoothie w/strawberry, blueberry, banana, hemp protein and unsweetened soymilk
Late night snack: Rooibus chai w/the last two sugar cookies (I must make more)

Just do it

It was cold (31*) and ridiculously windy (18* wind chill). And I went out anyway. I wasn't happy about it. The wind kept taking my breath away, so I had to turn my head to the side. Yeah, it wasn't fun. This was another run I didn't particularly care for. So I made it really, REALLY easy, even on the inclines. I only made an attempt to somewhat challenge myself in the last mile. Oh and I ended up with a sore hamstring. So I did yoga for the first time in weeks. Yeah, I've been slacking and I don't even have a good reason why. I'm just lazy. Oh well. At least this 7 was a smidge faster than the last 7.

Oh yeah, I forgot to mention that after I did yoga, I got really cold. I started shivering. I mean chattering teeth and everything. I was shaking so much that I had trouble writing. Mind you, I was on an important phone call and was trying to write down some information. Ain't that nice.

Yoga: 30min
Yoga For Every Body: Hip Mobility

Stats:
7.00mi/1:17:48
Avg pace: 11:07/mi
Heart Rate: 175 Avg/186 Max <- Looks like this is back to normal
Calories: 845

1mi @ 11:04
2mi @ 11:04
3mi @ 11:06
4mi @ 11:17
5mi @ 11:10
6mi @ 11:11
7mi @ 10:55

Breakfast: Oatmeal w/the usual fixings
Pre-run: A few swigs of Vitamin water
Post-run: Finished the Vitamin water
Lunch: PB&J and hot tea (to help with the shivering)
Dinner: Smoky grilled tempeh w/veggies and a baked potato
Snack: Smoothie w/banana, strawberry, blueberry, hemp protein and unsweetened soymilk

Racing in 08?

I don't do New Year's resolutions. But I'm kinda sorta thinking of doing the Philly Distance Run in Sept or the Philadelphia Half in November. Oh, and there's the Broad Street Run even sooner in May. Heck, I may do them all. Who knows? I have to let it marinate a bit. We'll just have to see.