Day 3 of 10 Plan - No pain!

Hello and happy Wednesday! 

I am happy to report that I have no pain in my foot or ankle today, and I woke up with very, very minor stiffness this morning.  Looks like I am taking the right approach to being/staying healthy, which is a great feeling.  

Yesterday I stuck to my plan - running 2 miles.  I did my Yoga video prior to my run and walked half a mile after my run.  When I got home from my run, I used the foam roller, stick and performed some light stretching.  It felt good to do the Yoga before my run - I felt warmed up and my calf didn't feel tightness at the beginning of my run. I am looking forward to running 3 miles and doing the Essential Yoga video on the Runner's World with Phill tonight.  

Because I am continuously seeking ways to have a more balance to my diet, my running, and my exercise routine in general, I am always coming across new food and exercise blogs.  Earlier this week, I came across a running/vegan food blog and I really can't wait to make this guacamole - I LOVE peas...so adding it to another favorite seems like such a great idea!

http://www.runonveg.com/recipes/double-your-serving-guacamole/

I was thinking about making the dish for the upcoming boxing match, but I just discovered it is 100 dollars to order the fight.  I will more than likely pass on watching the fight until later, as I don't really want to go see the fight at a bar either - unless there is a quiet bar I can post to watch the fight?? Unlikely...

Well, that's it for now.  I'm putting up another poll, so scroll down to the bottom of my page to take the super-fun-poll!  :) 

Homework at Night makes me grumpy

Well, apparently things have changed now that I am an adult.  I no longer have the faculty to study after 8:00PM.  Not only am I ineffective when doing it, I also get an instant sense of distraction and overwhelming annoyance with my surroundings.  

In college, it was super easy for me to start my studies at 8:00PM and finish up at 3 - 4:00AM.  No problem.  The wee hours of the morning afforded me so much brilliance. LOL. 

Perhaps it's because I actually like being at home or maybe I'm just too darn mentally wiped by the time 8:00PM rolls around. 

So...this means that my assignments for my Compensation Management class are nowhere near done and I'll have to squeeze them in during the day...before I eat dinner. 

Outside doing homework, my time after work was pretty good.  

Phill and I did a total of 2.5 miles, and then we completed the 30 minute session of Power Yoga and we followed it up with a few minutes of extra core work (push-ups, sit-ups, etc.).  The Power Yoga session was great.  I loved the approach going into the IT band stretch, it helped me get a great stretch. 

Phill and I also made a Pizza for dinner.  The pizza had broccoli, bell pepper, garlic, and zucchini.  Mozzarella was the cheese and then we sprinkled some parmesan on top.  It was pretty good. Here is a photo: 

We made pizza!

A photo posted by D (@runningdizzy) on Apr 27, 2015 at 8:13pm PDT

Today, I'll run 2 miles and then do the Recovery Yoga video. I am really, really looking forward to upping my mileage, but I know I need to be patient with my foot/ankle and the rest of my body!!! 

For dinner tonight, I think my focus will be on yummy veggies and tofu! 

This week's Running Plan

Good News, All!  I am recovered enough to comfortably plan the next 10 days of running. I was able to run with out pain on Saturday and on Sunday I walked 3 miles with only minor tightness.  I woke up this morning with no pain in my foot or ankle.  

It is still going to be pretty light on the running to ensure I do not aggravate my peroneal tendons, but here is my plan:

Monday: 2.5 miles, and the 30 minute Power Yoga session on Runner’s World, foam roller

Tuesday: 2 miles, and the Recovery Yoga session on Runner’s World, foam roller

Wednesday: 3 miles and the Essentials Yoga session on Runner’s World, foam roller

Thursday: 2 miles, day off work Yoga but I’ll probably do some core work, foam roller

Friday: 1 - 2 miles easy jog/walk, Essentials Yoga session on Runner’s World

Saturday: 2 - 3 miles – hopefully being able to go over to WVJS to say “hello”

Sunday: 2 – 3 miles, and the Core Yoga and/or Power Yoga session on Runner’s World, foam roller

Monday: Day Off from running, light stretching/Yoga, and core

Tuesday: 2 miles, and the Recovery Yoga session on Runner’s World, foam roller

Wednesday: 3 – 3.5 miles and the Essentials Yoga session on Runner’s World, foam roller

I hope to be able to report back that I am still healthy by next Wednesday!  Next post, I'll probably talk about the positive effects of Yoga...it's really true! 

A little sick!

Last week's running was very low key due to continuing issues with my foot and ankle, but on Saturday my foot and ankle was feeling pretty good so I ran 3 miles with Phill.  Before Saturday, I averaged 2 miles for Tuesday - Thursday and walked 3.5 miles on Friday.  I incorporated Yoga each day, except for Saturday.  

I started to get a runny nose and feeling a little under the weather on Saturday, but I kept with my normal activities.  Sunday, however, was a different story because I felt like garbage.  I still managed 30 minutes of easy Yoga, however.  On Monday, I still felt pretty sick, so I took the day off from work and rested.  I went for a light walk with Phill to get dinner and did another 30 minutes of light Yoga during the day.  

Yesterday, I was off / on feeling better.  When I woke up I felt pretty good, so I went to work.  But, I left work early because that didn't last very long.  Oddly, I started to feel pretty good late-afternoon, so I went for an easy 2 mile run and do a session of Yoga that emphasized on my core.  I felt pretty decent after my workout. 

I am currently taking a Compensation Management class at UCSC Extension. It's been a great class so far because it's been challenging and also fun.  There is a lot of reading, so I feel perpetually behind...last class is Saturday though, so I won't feel as behind pretty soon. 

I feel pretty boring today, as I don't have much to say and don't have a whole lot of time to write.  So, I think I'll leave this post as is and post again when I have a good running plan for the next 7 - 10 days or when I have something else to write about. 

Talk to you all soon. 

Tools

There are so many tools one can use to track their training or progress.  Along with this Blog, I also use Ujena Fit Club to track my mileage.  It's a fairly useful tool, especially when I am getting in a lot of running.  It's nice to review what I've been doing for my workouts, so I can check in with how I am feeling and with my progress.  It's not quite as fun when there is nothing or little to log. 

Yesterday Phill and I ran 1 mile and walked another mile.  Then, we stretched.  Today I will do the same, but I will include 25 - 30 minutes of Yoga in there as well.  I am looking forward to it. 

I am feeling a little restless about not being able to run very much right now.  I am trying to be cautious so that I am not out for another year, but I am feeling a little discouraged today.  I hope that I can find the right balance of mileage and extra workouts, and use the right recovery tools. 

Another recovery tool is a foam roller.  The one I use is the Grid, and it focuses on trigger points and helps me massage my tight muscles.  I've noticed a big different between this foam roller and others, and it seems to give me some more mobility in my calves, quads and hamstrings.  I definitely recommend this for others.

When using a foam roller, it is important to try and use the roller every day.  I know it will be painful at first, but just try and work through some of the pain!  If you get a foam roller and do not know how to use it, just "google it"...there are a ton of helpful videos that you can use for guidance. 

Well, that's my post for today!  This was a quasi-product review, but I hope for a better one when I have a chance to really write.  

Have a good Thursday, all! 

Pain...90% contained

Well, Yoga seems to be a winner in recovering from the flare in my peroneal tendons & muscles.  Icing and rolling are good secondary approaches.  I did not have any pain yesterday, but I was still somewhat tight and had limited range of motion in my ankle.  Because of this, Phill and I kept our run at one mile and walked one mile.  Then, we did about 30 minutes of yoga and core excercises.  Then, I rolled using the roller, stick and a tennis ball.  I felt fantastic and loose after doing the Yoga, which is good news. 

Phill and I have used this link as a guide to our Yoga movements and poses: http://www.runnersworld.com/runners-world-yoga-center.  So far, we have only attempted the first video, but we will probably move on to another video next time to keep things dynamic and interesting. 

This morning, my ankle was a little stiff and I had a little bit of pain, which disappeared as I started to move around.  I'd say I'm probably 90% recovered. 

I'll probably stick with running a mile and focusing on stretching and core for the rest of the week.  And then I'll check in with myself after that.  I hope to be able to get back to my routine of running 2 -3 miles.  I am definitely going to stick with doing Yoga, as I really think it is helping me. 

UPDATE TO POST: 

Thanks to the one person that completed my Poll!  I appreciate your feedback, and I'll make sure to craft a good post for you soon! 

Another Set Back

I haven't run since Wednesday.  It seems like my peroneal / ankle / calf issue flared up, causing too much pain to safely go for a run. Instead, I focus on stretching, icing and compression.  

I woke up with pain on Thursday and by Thursday night was limping around.  Friday, I woke up with less pain and did some "yoga for runners" in the evening.  The yoga took the pain away, which was pretty amazing.  I woke up on Saturday with just a little bit of pain, but it went away shortly after my morning stretching.  Sunday's pain was actually worse than Saturdays, I was really stiff and the bottom of my foot was pretty achy.  Phill and I did more "yoga for runners", and the pain went away again.  The pain came back later, but by the end of the night I was moving around just fine.  I, of course, iced and rolls all of those days. 

Today, the pain is all gone.  I think I will do a very slow 2 mile run, but stop if my ankle or good starts to hurt.  I am icing as I type this post. 

I'm not really sure what caused this flare.  It could be that I introduce too many drills and lower leg excercies into my routine, causing inflammation and tension on the leg muscles that affect the peroneal tendon. 

This is a bummer, but I am hoping that with my extra stretching, icing, and rest I've been able to stop myself from full blown injury. 

Mid-Week Post, lacking creativity

Work has had me thinking a lot, which renders me incapable of normal conversation when I get home.  It also is very hard to think creatively about my next blog post!  I am at a loss of what I want to talk about tonight. So...I must vent in the most vaguest way possible.

Today was especially hard at work because it appears that doing my job effectively and to the tee is not appreciated by some folks because it forces them to either: 

• Actually work or do the right thing
• Or find a way to tell me doing the right thing is not the way to go

I was not comfortable with what people were telling me to do for a few of MY cases.  I am generally pretty flexible about feedback and guidance, but when that guidance makes me want to cringe I have to ask questions and push back.

People tell me not to stop asking questions and challenging the "norm" (assuming the "norm" is not smart or right), but there are days that doing this can really create some tension. It's tiring.

Anyways, I ran 2 miles and performed about 25 minutes of core yesterday.  Today I ran for 30 minutes, accomplishing 3.5 miles during that time. I made sure to roll on both days.  I feel pretty good both days.  I do feel like the core and drills are helping. 

I hope to give you all a better post next time!  Fill out my poll, so I can blog about what you all want to read...kind of.

Take my Poll!

Hi All!  I put a poll at the bottom of my Blog, so feel free to respond to it just for Fun! :)

Last week's running went pretty well, as I pretty much stuck to my plan.  I ran a little longer than planned a few of the days, but I felt good doing it. 

On Friday, my friend and old cross country teammate, Anne, got together for a run and some dinner.  We ran about 3+ miles at Quarry Lakes in Fremont and then we ate at this new restaurant in Niles called the Vine.  I miss running at Quarry Lakes on a regular basis.  It's perfect for all lengths of runs as it has a lot of loops, hills, and is all on dirt.  the Vine is a cool little additional to Niles!  I would have been out on their patio every Friday had it been open when I lived in Fremont.  I was happy with my Vegan sandwich and my Campfire Stout! 

I was also super happy to hang out with Anne for the evening!  It's funny - we saw each other in January, but had already forgotten about what we told each other! Haha. I miss running with Anne!  

Anyways, here is this week's workout plan: 

Monday: Day Off from running; roll, stretch, light core

Tuesday: 2 miles easy, dynamic warm up, upper body strength and core

Wednesday: 3 miles moderate, dynamic warm up, lower body strength and core

Thursday: 2.5 miles easy, dynamic warm up, upper body strength and core

Friday: 2 miles easy, dynamic warm up,

Saturday: 3 miles easy, dynamic warm up,

Sunday: 3 miles easy, dynamic warm up, drills, 2 strides

Depending how this week goes, I plan to slowly ramp up my mileage again. I will continue to do all the extras as well, so my increase in running miles will be slow so I don't hurt myself. 

My next goal - To run at West Valley Joggers and Striders (WVJS)  track race days.  On June 20th, WVJS is running an 800 / 1500 / 3000. On June 27th, WVJS is also have a One Mile on the Track. They are having another One Mile on the Track on August 1st. 

I'm not 100% sure what I will run on June 20th yet - I think it is dependent on the kind of workouts I can manage in May.  I will be in Ireland in May, but I already plan to get a good amount of running in while I am there. 

Phill made this delicious dip this weekend...it was awesome: 

http://www.thugkitchen.com/green_pea_and_garbanzo_bean_dip

Well, I don't have much else to say today...my weekend was pretty low key, so I have nothing else to report. 

Happy Monday, all!