tag:blogger.com,1999:blog-2656229905190383532024-03-13T16:23:06.637-05:00Rachel's Training BlogPhillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.comBlogger299125tag:blogger.com,1999:blog-265622990519038353.post-61437231338042436552018-04-08T16:40:00.002-05:002018-04-08T16:40:59.544-05:00Making progress! Finally over 20 minutes!Sunday, April 8th<br />
Rest day.<br />
<br />
Monday, April 9th<br />
23' run.<br />
<br />
Tuesday, April 10th<br />
24' run.<br />
<br />
Wednesday, April 11th<br />
Rest day.<br />
<br />
Thursday, April 12th<br />
25' run.<br />
<br />
Friday, April 13th<br />
26' run.<br />
<br />
Saturday, April 14th<br />
Rest day.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-81284013095396511932018-04-08T16:39:00.000-05:002018-04-08T16:39:19.000-05:00On the road again!We're taking a last minute trip to visit my in-laws this week, so it will be another week on the road!<br />
<br />
<b>Sunday, April 1st</b><br />
Rest day.<br />
<br />
<b>Monday, April 2nd</b><br />
19' run.<br />
<br />
<b>Tuesday, April 3rd</b><br />
Rest day.<br />
<br />
<b>Wednesday, April 4th</b><br />
20' run.<br />
<br />
<b>Thursday, April 5th</b><br />
Rest day.<br />
<br />
<b>Friday, April 6th</b><br />
21' run.<br />
<br />
<b>Saturday, April 7th</b><br />
22' run.<br />
<br />
I haven't been recording details on any of these runs, but I will note that everything is feeling good and I'm really enjoying them! I have been pushing the stroller on most runs, which makes it difficult but it also makes it a better workout, I think! I can't believe I'm finally over 20 minutes! 8 more runs and then I'll really be doing "runs"!Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-47329177940510354432018-03-27T09:18:00.000-05:002018-04-08T16:36:09.572-05:00Starting back to back days!This week I'm going to transition from running every other day to two days on, one day off. We'll see how it goes!!<br />
<br />
<b>Sunday, March 25th</b><br />
Rest day.<br />
<br />
<b>Monday, March 26th</b><br />
15' run. Felt good, but I was pushing Will in the stroller so it definitely wasn't a fast run.<br />
<br />
<b>Tuesday, March 27th</b><br />
16' run. Woohoo! First back to back run in the books. It was enjoyable and Will stayed happy in his stroller which makes the run infinitely better. ;)<br />
<br />
<b>Wednesday, March 28th</b><br />
Rest day.<br />
<br />
<b>Thursday, March 29th</b><br />
17' run.<br />
<br />
<b>Friday, March 30th</b><br />
Rest day.<br />
<br />
<b>Saturday, March 31st</b><br />
18' run.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-63570844060496242762018-03-21T09:24:00.003-05:002018-03-27T09:15:54.035-05:00Home Sweet HomeWill and I are both so happy to be home. It's always fun visiting Nana and Papa and seeing all the animals and scenery, but nothing beats the comforts and routine of home!<br />
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<b>Sunday, March 18th</b><br />
11' run at WRL. Nice and easy. Shins hurt but everything else was good.<br />
<br />
<b>Monday, March 19th</b><br />
Rest day.<br />
<b><br /></b>
<b>Tuesday, March 20th</b><br />
12' run in the neighborhood. Shins still hurt, but it was nice besides that. I felt totally wiped when I finished but I think that's more of cumulative fatigue from some weeding I've done the past three days.<br />
<br />
<b>Wednesday, March 21st</b><br />
Rest day.<br />
<br />
<b>Thursday, March 22nd</b><br />
13' run. Nice and relaxed - felt good.<br />
<br />
<b>Friday, March 23rd</b><br />
Rest day.<br />
<br />
<b>Saturday, March 24th</b><br />
14' run. Pushed Will in the stroller so it was more tiring, but it was a good run.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-10521931672216461422018-03-14T14:00:00.000-05:002018-03-21T09:22:22.965-05:00Spring Break in ColumbusIt's spring break for DBU, which means our nannies aren't around, so we are spending the week with my parents in Columbus. Will is obsessed with the cows and deer and 1000s of other animals out here, not to mention the tractor, lawn mower, and Polaris. This place is better than Disney World to him, so I can easily send him off with Nana or Papa for a while I get work done. Win win!<br />
<br />
The hard part this week will be getting in my cross training. I don't have a bike and I don't have access to a gym, so my T25 videos will be it. I'll have to sneak them in during nap time because if little man sees me, he wants in and that doesn't work.<br />
<br />
Here's a video of Will riding in the tractor with my dad. Will LOVES owls and my dad has two fake ones on his camphouse fence posts, so that's what he gets so excited about towards the end. 😍<br />
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<br />
<b>Sunday, March 11th</b><br />
T25 Alpha Cardio<br />
<br />
<b>Monday, March 12th</b><br />
9' run - I jogged from the house to the gate to warm up today and my whole body was sore from so many squats and lunges in my T25 workouts on Saturday and Sunday. I thought, "man, I need a good, slow, easy run today". But then I remembered that I'm using my GPS app, I don't have the stroller today, and I'm only going 9 minutes... I have no excuse not to *run* it. So I *ran* and I *ran* hard. I worked and worked and worked going up those hills, which by the way take soooo much longer to go up than to go down. I finally got back to the gate assuming I'd be at or just over time, but it was like 7 minutes in so I kept going. I looked down a bit later to see when to turn around and it was at the SAME time! I had accidentally paused the run!! 😩 I cannot tell you how mad I was, hahah. I ran hard and it was all for nothing! I now have no idea how long or how far I ran. I may intentionally not take my phone with me on Wednesday and just run my 10' easy!<br />
<strike>T25 Beta Speed </strike>1.5 hours hiking. Before you say this doesn't count, it was much harder on my body than 25 minutes of T25! My dad's bucks are shedding their antlers right now and his biggest one (20 points) lost half of his a couple days ago. The property is huge, so we split up and went thru the brush trying to find them. I'm talking, limbo, squat, lunge, jump, etc in addition to constant walking for over an hour. And no luck today!<br />
<br />
<b>Tuesday, March 13th</b><br />
<strike>T25 Alpha Cardio</strike> Rest day. First day off since last Sunday! I was planning T25 today, but I had a terrible headache last night and today it migrated to a bunch of stomach cramps with chest pain... and the headache stayed too. On the bright side, I found the antlers today! I'll try to get a picture of them to upload!<br />
<br />
Got it - Here they are! SOOO heavy!<br />
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<b>Wednesday, March 14th</b><br />
10' run. I couldn't run in the morning because my parents were gone and it was 39 degrees... too cold for Will and too cold for the clothes I packed. But that ended up being a good thing because my stomach was still messed up (maybe it's because we eat so much junk here?!) and as they day went along it got a little better. Nice and easy (no stroller!!!) on the hilly road in front of my parent's property. No GPS today since it was so far off on Monday.<br />
T25 Stretch<br />
<b><br /></b>
<b>Thursday, March 15th - Saturday, March 17th</b><br />
Rest - Stomach was cramping too badly for anything. :( Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-71058746564633150462018-03-06T13:26:00.002-06:002018-03-12T13:38:01.561-05:00It's been two years...<div class="separator" style="clear: both; text-align: center;">
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<br />
It's been two years since my last post, and for good reason. I haven't run! I haven't trained or worked out at all, really. I've had occasional two week stretches where I would work out for 15-30 minutes a day, but nothing intense and never consistently past two weeks.<br />
<br />
I found out I was pregnant in early February 2016 and I wasn't one of the lucky ones who can train thru it. I had pre-existing labral tears on both hips and the pregnancy hormones made them act-up like crazy. I actually had to go to physical therapy three days a week and a chiropractor twice a week. I attempted walking every day up until around June, but by then it got so bad I couldn't even roll over in bed or stand up out of chair without grimacing, so I stopped that too. Basically from February to June I walked, and from June to February 2017 I did NOTHING. Surprisingly, I weighed less than I did before pregnancy when I went to my 6-week postpartum appointment and I still do today (bye-bye muscle!).<br />
<br />
Our little man Will is now walking (and running) all over the place and it's getting much easier to do things for myself. Plus, my body is finally starting to get back to normal. I am still breastfeeding, so my hormones won't go back to normal for much longer, but for the most part everything feels like pre-baby Rachel. Minus the fitness. ;) Seriously, 5 minutes of running has me out of breath.<br />
<br />
Anyways, I'm starting to think I should take better care of myself and running is still my preferred method! I don't have to drive anywhere, I don't have to sit uncomfortably on a bike, I don't have to worry about the nanny watching me fail miserably at T25 from the next room, yada yada yada. So running it is!<br />
<br />
I am not expecting to be fast again and I'm not expecting to have a real training routine. I'm sure days will be missed, runs will be cut short, cross training will be hit or miss, and so on. But a little bit here and there is better than nothing.<br />
<br />
Since I've literally done nothing for two years, I'm going to start by following my very conservative return to running from 2010. 5 minutes on day one, adding one minute per day, then jumping by half miles, etc.<br />
<br />
<b>Sunday, March 4th</b><br />
5' run - I tried to run this decently hard, but since I didn't warm up first, it was probably somewhere around 8:30 pace. No garmin though, so that's a total stab in the dark. NOTHING HURT! Also, I don't feel awkward or stiff. Running feels very natural right now.<br />
30' bike in the neighborhood<br />
<br />
<b>Monday, March 5th</b><br />
30' bike in the neighborhood - OMG my butttttt. Oh, and I am definitely out of shape. Biking into wind on a gradual incline actually had me gritting my teeth and trying desperately to catch my breath. I was glad when I got to 30 minutes.<br />
<br />
<b>Tuesday, March 6th</b><br />
6' run - No warm up again, but I used the Map my Run app today (for the first time) and it says I covered 0.81M averaging 7:26 pace. Whoa! Two reactions to that. 1. I think I can break 7:30 for the mile right now, which makes me feel like it wouldn't be totally humiliating to run in the Luke's Locker meets this spring for fun! And 2. I was definitely faster than 8:30 pace on Sunday. Now, I'm not saying this run was easy. It was hard and for the first 4 minutes or so it felt like I was running a race. So yes, I'm significantly out of shape, but also yes, my body still knows how to do it. My mind still knows how to turn off my muscles saying "wait, we're going to hard" and my muscles still know how to keep going when my lungs don't want to. :D<br />
30' bike in the neighborhood - I still don't understand how this is so hard.<br />
<br />
<b>Wednesday, March 7th</b><br />
30' <strike>elliptical</strike> bike in the neighborhood - I was going to give my butt a break today, but I just couldn't work up the motivation to exercise indoors. I was craving the sun and fresh air.<br />
<br />
<b>Thursday, March 8th</b><br />
30' bike - I biked first today because I had just eaten a ton of food and wanted to give my stomach more time for it to go down. It was good that I did because I still spent the whole run burping it up. So gross.<br />
7' run - Mixed feelings about this one. My legs felt super flat from doing the bike first, and the indigestion was really uncomfortable, but my effort level felt easier than last time even though the pace ended up being faster. 7:21 avg pace for 0.91M.<br />
<b><br /></b>
<b>Friday, March 9th</b><br />
30' <strike>elliptical</strike> bike in the neighborhood - I was planning to be home all day, but my afternoon nanny was sick so we left a day early for my parent's house. Slipped in the bike just before we headed out since I won't have it at all next week.<br />
<br />
<b>Saturday, March 10th</b><br />
8' run - OH WOW. First run with the stroller in a while, AND it was on my parent's insanely hilly road. I know 8 minutes is so short that nothing should be considered hard, but this was hard. I felt like I was running uphill the whole time and when you have a heavy stroller with flat tires on a gravel road, that's not easy. 8:26 avg pace for 0.95M.<br />
<strike>30' bike</strike> 25' T25 Beta CardioPhillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-10293269349213158692016-03-03T17:47:00.000-06:002016-03-03T17:47:33.405-06:00Adjusting<b>Sunday, February 28th</b><br />
Rest day.<br />
<br />
<b>Monday, February 29th</b><br />
4M run with HR at 155.<br />
<br />
<b>Tuesday, March 1st</b><br />
1 set of a body weight strength workout.<br />
<br />
<b>Wednesday, March 2nd</b><br />
40' alternating 10' walk and 10' jog with HR at 145.<br />
<br />
<b>Thursday, March 3rd</b>Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-49084933797765858932016-02-21T15:32:00.000-06:002016-03-03T17:45:12.938-06:00Finally feeling better! (18M / 5 runs)<b>Sunday, February 21st</b><br />
4M in the neighborhood. Slight calf pain, but still felt pretty good today.<br />
<br />
<b>Monday, February 22nd</b><br />
5M on the Katy Trail. Felt really nice today, but had to go to the bathroom extremely bad after the first mile. They really need port-o-potties out there.<br />
<br />
<b>Tuesday, February 23rd</b><br />
Rest day.<br />
<br />
<b>Wednesday, February 24th</b><br />
3M in the neighborhood. Miserable run. Super, super windy. Felt really tired; legs were heavy.<br />
<br />
<b>Thursday, February 25th</b><br />
3M on the track. Worse than yesterday. Planned to do 4M, but ended up walking 200m of the last lap on my third mile so I decided to stop. Stomach was eating itself I was so hungry. Legs were tight and heavy, and my back hurt. Going to drink more water today and stretch later as well. Might try to bike this afternoon.<br />
<br />
<b>Friday, February 26th</b><br />
Rest day<br />
<br />
<b>Saturday, February 27th</b><br />
30' with 20' running, 10' walking.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-81451524612331870862016-02-18T14:04:00.001-06:002016-02-21T15:30:53.106-06:00Recovering from a nasty cold! (12M / 4 runs)<b>Sunday, February 14th</b><br />
Rest day. Still sick.<br />
<br />
<b>Monday, February 15th</b><br />
Rest day. Still sick.<br />
<br />
<b>Tuesday, February 16th.</b><br />
20' yoga. Feeling a little better - might run tomorrow.<br />
<b><br />Wednesday, February 17th</b><br />
1M run in the neighborhood in the morning. Heel hurt; stomach hurt. Stopped when I got back to the house.<br />
3M run in the neighborhood in the afternoon. No heel problems. Stomach still hurt, but got it in.<br />
<br />
<b>Thursday, February 18th</b><br />
4M run on the Katy Trail. Finally feeling good. No time, but HR was good for the entire run.<br />
<br />
<b>Friday, February 19th</b><br />
4M run on the track. Super windy and humid, but still a good run.<br />
<br />
<b>Saturday, February 20th</b><br />
Rest day.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-34231844623831822812016-02-08T13:43:00.001-06:002016-02-18T14:00:54.517-06:00Planned down week (15M / 4 runs)<b>Sunday, February 7th</b><br />
Rest day. Perfect timing as I'm trying to kick the start of a cold before it's too late.<br />
<br />
<b>Monday, February 8th</b><br />
Lunge matrix + 3' jog + leg swings.<br />
4M in neighborhood (mostly flat loop). 33:35 / 8:24 avg pace / 173 avg HR. Still trying to hold the cold back. Wind was 20mph and temp was 39... AKA not ideal. No splits because auto split was still turned off.<br />
No drills due to sore achilles. 4 x Gideon's strides.<br />
<br />
<b>Tueseday, February 9th</b><br />
Rest day. Not feeling well.<br />
<br />
<b>Wednesday, February 10th</b><br />
4M moderate on the hilly road in Columbus.<br />
<br />
<b>Thursday, February 11th</b><br />
3M easy on the hotel treadmill.<br />
<br />
<b>Friday, February 12th</b><br />
4M quick at Memorial Park. 4 fast strides on the paved track afterwards.<br />
<br />
<b>Saturday, February 13th</b><br />
Rest day. Sick!!Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-10223801528473928372016-02-02T14:22:00.001-06:002016-02-08T13:41:11.776-06:00"Week 5", which is really week 3 :) (27M / 7 runs)<b>Sunday, January 31st</b><br />
Normal pre/ post run.<br />
5M "long" run on the treadmill. Set it to 8:41 pace and left it there. HR was still high (170's on last mile).<br />
<br />
<b>Monday, February 1st</b><br />
Total rest day.<br />
<br />
<b>Tuesday, February 2nd</b><br />
Normal pre/ post run.<br />
4M with 200m on, 200m off for last 2M. 32:26 / 8:06 avg pace / 177 avg HR (WOW!). 8:41, 8:37, 15:07 for the last two miles. 200's on were 51, 48, 47, 46, 45, 44, 43, 42 (not intentional). 200's off were 65, 66, 69, 67, 68, 66, 66, 66. HR was in the 190's for the entire last mile (197 was the max).<br />
<br />
<b>Wednesday, February 3rd</b><br />
Normal pre run.<br />
1M in the neighborhood (mostly flat loop). 8:27 / 160 avg HR. I thought this was going to be a killer run. I felt amazing on the entire first mile. Over ten seconds fast than usual, and my HR was 5 bpm lower than it has been. Then, within two steps I went from feeling great to having sharp, strong pain in my left heel. Tried to keep going, but only managed two more steps before I stopped to try stretching it. No help... Couldn't walk (definitely couldn't run). I actually wasn't sure how I'd get back to the house because it hurt so bad every time I pushed off my forefoot. Thankfully I made it back and the sharp pains died off.<br />
<br />
<b>Thursday, February, 4th</b><br />
3' jog + lunge matrix x 6 (no time for normal pre run).<br />
4M on the track. 34:20 / 8:35 avg pace / 164 avg HR. 8:40, 8:40, 8:33, 8:27. Nice and relaxed. Heel hurt staring about 3.5 laps in, but never had the same sharp strong pains like yesterday morning. It was moderate enough to run through, but definitely there and noticeable.<br />
3M on the grass track. Not exact; I just ran 11 loops on the grass track. Total of 25:55 running. Avg HR 161.<br />
<b><br /></b>
<b>Friday, February 5th</b><br />
Normal pre run.<br />
4M in the neighborhood (flat loop). 34:05 / 8:32 avg pace / 161 avg HR. No splits... For got to turn auto lap back on.<br />
Run thru drills + 4 x Truth strides.<br />
<br />
<b>Saturday, February 6th</b><br />
3' jog + lunge matrix x 6 + leg swings. (time again)<br />
6M on treadmill. Set to 8:41 again and left it there. Avg HR 165. Getting sick...<br />
Nothing post run... Late for a conference.<br />
<br />Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-65204432245794967842016-01-24T12:28:00.003-06:002016-02-02T14:16:37.886-06:00Technically week 4 of 2016! (21M / 5 runs)<b>Sunday, January 24th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
5M "long" run. <i>Treadmill day due to cold temps and high winds. Avg HR 169 (high) with most of mile 5 in the upper 170's. Eeek. Splits were 8:38, 8:28, 8:19, 8:11, 8:03. Avg pace was 8:20. Probably need to run outside and slow down some this week.</i><br />
Walk thru drills, Myrtle.<br />
<br />
<b>Monday, January 25th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M easy run in Capella park (mostly flat loop). 33:53 / 8:28 avg pace / 173 avg HR (WOW... Yikes.). 8:41, 8:30, 8:25, 8:14.<br />
4 x uphill strides in the neighborhood.<br />
Walk thru drills, Cannonball Cooldown.<br />
<br />
<b>Tuesday, January 26th</b><br />
Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 45" on, 4:15 off after 15'. Avg HR 147.<br />
2 x plank rotation w/ leg lifts, med ball routine, 2 x leg circuit, Myrtle.<br />
<br />
<b>Wednesday, January 27th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M hilly run in Capella Park. 32:26 / 8:06 avg pace/ 169 avg HR. 8:23, 8:10, 8:02, 7:48.<br />
Walk thru drills, 2 x 40" pedestal routine, Myrtle.<br />
<br />
<b>Thursday, January 28th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M easy run on the track. 34:19 / 8:35 avg pace / 165 avg HR. 8:45, 8:39, 8:31, 8:23.<br />
Walk thru drills, Myrtle.<br />
<br />
<b>Friday, January 29th</b><br />
Walk thru drills, run thru drills, lunge matrix, leg swings, 2 x plank rotation w/ leg lifts.<br />
45' bike with 2:30 on, 2:30 off after 15'. Avg HR 152.<br />
2 x leg circuit, med ball routine, Myrtle.<br />
<br />
<b>Saturday, January 30th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M easy run in the neighborhood (mostly flat loop). 34:03 / 8:31 avg pace / 168 avg HR. 8:45, 8:38, 8:23, 8:18.<br />
4 x uphill strides in the neighborhood.<br />
Walk thru drills, Cannonball routine.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-14375039748373876512016-01-18T20:11:00.000-06:002016-01-24T12:30:02.164-06:00Recovered from my jammed toe! (12M / 3 runs)<b>Sunday, January 17th</b><br />
Total rest day! First total rest day in 2016!<br />
<br />
<b>Monday, January 18th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.<br />
Walk thru drills, leg circuit, pedestal routine with leg lifts.<br />
PM: 60' walk (a little over 3M).<br />
<br />
<b>Tuesday, January 19th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.<br />
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.<br />
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.<br />
<br />
<b>Wednesday, January 20th</b><br />
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.<br />
Walk thru drills, 2 x 40" pedestal routine.<br />
<br />
<b>Thursday, January 21st</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.<br />
Walk thru drills, leg circuit, pedestal routine with leg lifts.<br />
<br />
<b>Friday, January 22nd</b><br />
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).<br />
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.<br />
<br />
<b>Saturday, January 23rd</b><br />
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 2' hard, 3' easy after 15'.<br />
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-13150392721785987092016-01-10T12:41:00.000-06:002016-01-18T20:08:38.046-06:00First race of 2015 (5M / 1 run)<b>Sunday, January 10th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.<br />
4M run avg pace 8:25. Left foot really bad today (hasn't been on the past couple runs); left hip flexor still bad (no improvements). 8:38, 8:31, 8:22, 8:10.<br />
Walk thru drills, Big 8, Myrtl routine.<br />
PM: 2M walk with Jake.<br />
<br />
<b>Monday, January 11th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 15' easy, 30' of 45" hard, 4'15" moderate avg HR 156.<br />
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.<br />
**Jammed 2nd toe on left foot very bad in the afternoon.. Bruised, swollen, and can't bend it.<br />
<br />
<b>Tuesday, January 12th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
<strike>4M easy run.</strike><br />
<strike>Run thru drills, 3 x 15" strides</strike><br />
30' bike avg HR 153.<br />
Cannonball routine.<br />
**Went to the doctor... No fracture in x-rays. Swelling should starting going down after 72 hours. He suggested a boot for 1 week to let it heal, but said to go by feel.<br />
<br />
<b>Wednesday, January 13th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
<strike>4M run with 8 x 30" surge with 1'30" easy after 15' easy.</strike><br />
35' bike with 8 x 30" hard/ 1'30" easy. Avg HR 163.<br />
Walk thru drills, 2 x 40" pedestal rotation, Myrtl routine.<br />
**Foot is still really painful.<br />
<br />
<b>Thursday, January 14th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
45' bike with 15' easy, 30' of 90" hard, 3'30" moderate. Avg HR 166.<br />
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.<br />
**Toe still hurts; still can't bend it.<br />
<br />
<b>Friday, January 15th</b><br />
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
<strike>4M easy run.</strike><br />
20' elliptical + 20' bike.<br />
**Toe feels a little better... Thinking about it less and using it more. Pretty sure I just jammed it.<br />
<br />
<b>Saturday, January 16th</b><br />
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings, 10' jog.<br />
5k race (goal 20:34 or better) - Actual 20:52. Miserable experience. 1. Running in a large race when you are not an elite runner is not easy. I had no space to stride or move around once I got to the corral. 2. On cold days, definitely do most (if not all) of your warm up outside. My throat tasted like blood and my lungs were wheezing starting about a quarter mile in!. 3. Force your way to the front at the start. I was averaging 7:00 pace the first time I looked down because I had been trying to dodge people. Normally I'm at 5:40 something at that point and get to relax and slow down; instead I had to take off to try and get down to pace.<br />Just an overall poor experience. Foot was more sore after the race, but I didn't think about it during the run.<br />
<br />Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-19020313380096446992016-01-03T17:19:00.000-06:002016-01-09T14:16:30.564-06:00The beginning of 2016 (17.75M / 6 runs)<b>Friday, January 1st</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
3M run avg 8:26 pace. Left hip flexor very painful. Left food moderate. 8:39, 8:22, 8:15.<br />
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.<br />
<br />
<b>Saturday, January 2nd</b><br />
Walk thru drills, run thru drills, lunge matrix, leg swings. Hip flexor hurts on drills.<br />
35' spinning: 15' easy, 20' of 30" sprint, 3:30 moderate. No aches. HR 145 to 184 during 20' segment.<br />
Walk thru drills, 2 x leg circuit, 2x40" pedestal rotation, Myrtl routine.<br />
<br />
<b>Sunday, January 3rd</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
30' run avg 8:23 pace for 3.58M. Left hip flexor very painful. Left foot only bad on last stretch.<br />
Walk thru drills, big 8 core, Myrtl routine.<br />
<br />
<b>Monday, January 4th</b><br />
Walk thru drills, run thru drills, lunge matrix, leg swings.<br />
35' spinning: 15' easy, 20' of 2' hard, 3' moderate. Right achilles hurts. HR 145 to 184 during 20' segment.<br />
Walk thru drills, 2 x leg circuit, 2 x pedestal rotation with leg lifts, Myrtl routine.<br />
<br />
<b>Tuesday, January 5th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
30' run avg pace 8:22 for 3.59M. Left hip flexor and right achilles are messed up. Foot was fine. 8:32, 8:24, 8:15, 8:08.<br />
Walk thru drills, 3 x 15" stride avg 5:25 pace, walk back recovery, Cannonball Cooldown.<br />
<br />
<b>Wednesday, January 6th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
4M run avg 8:22 pace. Left hip flexor still really bad. Foot and achilles seem to be improving. 8:37, 8:28, 8:18, 8:06.<br />
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.<br />
<br />
<b>Thursday, January 7th</b><br />
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.<br />
30' run avg pace 8:24 for 3.58M. Left hip flexor still awful. 8:42, 8:29, 8:12, 8:04.<br />
Run thru drills, 3 x 15" stride avg 5:44 pace, walk back recovery, Cannonball Cooldown.<br />
<br />
<b>Friday, January 8th</b><br />
Walk thru drills, run thru drills, lunge matrix.<br />
35' indoor bike: 15' easy, 20' of 1' hard, 3' moderate. Left hip flexor hurts. HR 153 to 183 during 20' segment.<br />
2 x leg circuit, 2 x pedestal routine with leg lifts, Myrtle routine.<br />
<br />
<b>Saturday, January 9th</b><br />
Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.<br />
4M hilly run avg 8:04 pace. Left hip flexor worst uphill. Too cold... Way too cold without an ear band. 8:19, 8:06, 8:01, 7:47.<br />
<br />
<br />
<br />
<br />Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-78678927874941687912016-01-03T17:06:00.001-06:002016-01-03T17:06:37.983-06:00The end of 2015 (622M)Ran 5 miles on Monday, then 3M on Wednesday, Thursday, Friday, and Sunday.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-21456799436286566032015-12-22T12:30:00.002-06:002015-12-31T21:18:31.212-06:00Merry Christmas! (17M / 5 runs)<b>Monday, December 21st</b><br />
Rest day<br />
<br />
<b>Tuesday, December 22nd</b><br />
5M on the Katy Trail (8:40, 8:01, 8:06, 8:07, 8:05).<br />
<br />
<b>Wednesday, December 23rd</b><br />
3M on the treadmill.<br />
<br />
<b>Thursday, December 24th</b><br />
3M on the treadmill.<br />
<br />
<b>Friday, December 25th</b><br />
3M on the treadmill.<br />
<br />
<b>Saturday, December 26th</b><br />
3M on the treadmill.<br />
<br />
<b>Sunday, December 27th</b><br />
Rest day.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-51572456263990923522015-12-22T12:27:00.002-06:002015-12-22T12:27:39.842-06:00Travel Time (19M / 6 runs)<b>Monday, December 14th</b><br />
Rest day<br />
<br />
<b>Tuesday, December 15th</b><br />
3M on treadmill.<br />
<br />
<b>Wednesday, December 16th</b><br />
2M in the neighborhood.<br />
<br />
<b>Thursday, December 17th</b><br />
5M in the neighborhood.<br />
<br />
<b>Friday, December 18th</b><br />
3M on the treadmill.<br />
<br />
<b>Saturday, December 19th</b><br />
3M on the beach.<br />
<br />
<b>Sunday, December 20th</b><br />
3M on the beach.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-78109541939190059572015-12-14T08:40:00.000-06:002015-12-14T08:40:14.967-06:00First 5k in over a year! (21M / 6 runs)<b>Monday, December 7th</b><br />
3M run + 4 strides. Run felt terrible; strides felt good.<br />
<br />
<b>Tuesday, December 8th.</b><br />
2M run. Went to visit grandpa and didn't pack for 39 degrees so I stopped early. Too cold.<br />
<br />
<b>Wednesday, December 9th</b><br />
4M run. Finally a good run; cut down every mile. 9:00 pace down to 8:00 pace.<br />
<br />
Thursday, December 10th<br />
Rest day.<br />
<br />
<b>Friday, December 11th</b><br />
~3M. Ran the 5k course plus a little extra. Ankles stiff and achy again.<br />
<br />
<b>Saturday, December 12th</b><br />
~3M + 3 strides. Ran the 5k course plus a little extra. Strides felt better than run; still stiff on run. Might be due to old shoes that I packed.<br />
<br />
<b>Sunday, December 13th</b><br />
2M warm up + 5k race. 20:34 for the 5k (6:37 AP). WAY faster than I expected... I was really stretching myself by aiming for 22:30 in my mind. Just felt like I hadn't been doing much of anything. Super happy with the time/ pace. Probably in 20:20ish shape as I backed off on mile 3 when I knew I was over a minute ahead of my goal time and I wasn't going to catch the girl in front of me.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-90014608188086595212015-12-01T14:47:00.001-06:002015-12-14T08:33:42.074-06:00Trying to stay healthy! (15M / 4 runs)<b>Monday, November 30th</b><br />
Rest day.<br />
<br />
<b>Tuesday, December 1st</b><br />
2 sets of LH December Strength WO1.<br />
4M run on the track. <i>9:00, 8:28, 8:11, 7:36. Still dealing with left foot, left shin, and right hip.</i><br />
<br />
<b>Wednesday, December 2nd</b><br />
4M run on the trail and roads at DBU. <i>No splits, just ran for 35 minutes (definitely past 4M). Left foot, left shin, and right hip.</i><br />
3 x 150m build-ups.<br />
<br />
<b>Thursday, December 3rd</b><br />
4M run on the treadmill. <i>8:50, 16:14 (miles 2 & 3), 6:48. I wanted to see what sub 7:00 felt like, so I started at 8:57 and cut down by 0.2 mph every half mile. I ended my third mile at 7:47 pace, so it was a good minute drop in pace going into the last mile. I never lost control of my breathing, by my legs felt like they were out of control trying to keep up. Left ankle and foot are still bugging me.</i><br />
<br />
<b>Friday, December 4th</b><br />
3 sets of LH December Strength WO2.<br />
<br />
<b>Saturday, December 5th</b><br />
3M run on the sidewalks in Tyler. Unplanned trip to visit grandpa at the hospital.<br />
<br />
<b>Sunday, December 6th</b><br />
Rest. Felt terrible on Saturday's run... Ankles were super stiff and achy.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-27341977959621319762015-11-28T14:03:00.002-06:002015-11-29T17:40:27.033-06:00Happy Thanksgiving! (20M / 6 runs)<b>Monday, November 23rd</b><br />
35' bike with HIIT.<br />
4M run. 34:25 on treadmill.<br />
<br />
<b>Tuesday, November 24th</b><br />
35' bike with steady state.<br />
3 x Strength WO1.<br />
<br />
<b>Wednesday, November 25th</b><br />
4M run. 33:30 on track. 8:59, 8:16, 8:17, 7:58.<br />
35' elliptical.<br />
<br />
<b>Thursday, November 26th</b><br />
2M run. 17:20 on treadmill. 9:20, 8:00.<br />
<br />
<b>Friday, November 27th</b><br />
30' run. Ran with Jake on Brunes Mill Rd in Columbus. Felt awful - hilly, high humidity, didn't wake up first, etc, etc.<br />
<br />
<b>Saturday, November 28th</b><br />
30' run. Ran on treadmill. Came thru 3.5M in 29:55, last mile in 8:00.<br />
2 x 6 of 8 different free weight upper body exercises.<br />
<br />
<b>Sunday, November 29th</b><br />
30' run. Ran in the neighborhood. Still need to work on my right hip flexor and IT insertions.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-31952609936139294822015-11-16T14:31:00.001-06:002015-11-28T13:54:12.851-06:00Trying again! (12M / 4 runs)<b>Monday, November 16th</b><br />
3M run. <i>9:11, 8:39, 7:58 on the track at lunch. Only pain was front of left shin. Felt fine other than burping and stomach sloshing.</i><br />
4M outdoor bike to warm up for strength.<br />
2 x Strength WO1.<br />
<i><br /></i><b>
Tuesday, November 17th</b><br />
3M run. <i>9:06, 8:41, 7:59 on the track at lunch. Only pain was front of left groin. Felt fine other than burping and stomach sloshing.</i><br />
35' indoor bike.<br />
<br /><b>Wednesday, November 18th</b><br />
35' bike.<br />
2 x Strength WO2.<br />
<br />
<b>Thursday, November 19th</b><br />
30' run. Slight foot pain.<br />
<br />
<b>Friday, November 20th</b><br />
20' run. Foot pain.<br />
<br />
<b>Saturday, November 21st</b><br />
30' elliptical.<br />
<br />
<b>Sunday, November 22nd</b><br />
8M bike.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-81614595306989738982015-11-09T09:40:00.000-06:002015-11-16T14:30:28.471-06:00Looking forward to good health & good weather! (7M / 2 runs)Slowly easing back into things this week! I just took seven consecutive days completely off (no cross training, no weights, no running, no nothing!), so I don't want to fling myself back in everything on day one!<br />
<br />
<b>Monday, November 9th</b><br />
2M run. <i>Ran in the neighborhood in Hoka Clifton 2's. Felt very light (that's too be expected after losing 8 pounds last week!) and felt lots of pep (also to be expected after seven days of rest). Left foot still had some achiness, as did my outer left knee and shins. Nothing was nearly as bad as last Sunday though, so that's a positive!</i><br />
WO1 strength.<br />
<br />
<b>Tuesday, November 10th</b><br />
4M run. <i>Originally planned on 3M, but I felt good and didn't expect to get to run on Wednesday or Thursday due to a last minute colonscopy. Shin still hurt.</i><br />
<br />
<b>Wednesday, November 11th</b><br />
Nothing.<br />
<br />
<b>Thursday, November 12th</b><br />
Nothing. Anesthesia hung around pretty much all day.<br />
<br />
<b>Friday, November 13th</b><br />
Nothing. Drove to Columbus early in the morning. Busy afternoon + unsettled stomach from travel schedule = no workout.<br />
<br />
<b>Saturday, November 14th</b><br />
Nothing. Felt like I had indigestion from the time I woke up. Tried yoga in the morning, but kept burping.<br />
<br />
<b>Sunday, November 15th</b><br />
Nothing. Drove home during most of the day. Stopped at urgent care clinic for the chest pain (what I thought was indigestion on Friday and Saturday). Probably from a biopsy taken during Thursday's EDG... Will take a couple weeks to heal.Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-36145937717902465002015-11-08T14:52:00.000-06:002015-11-08T14:52:04.645-06:00Sick!!! (0M / 0 runs) <b>Monday, November 2nd</b><br />
Scheduled rest day. (cleanse day - which turned out to be a blessing! woke up at 1am with a stomach bug of some sort.)<br />
<br />
<b>Tuesday, November 3rd</b><br />
Rest day. Ate 5 saltine crackers.<br />
<br />
<b>Wednesday, November 4th</b><br />
Rest day. Temperature starting to go down, ate more crackers and a bar.<br />
<b><br /></b>
<b>Thursday, November 5th</b><br />
Rest day. Temperature still going down. Ate a lot more, but not because I wanted to!<br />
<b><br /></b>
<b>Friday, November 6th</b><br />
Rest day. Lost 8 lbs so far. Temperature finally normal! Ate better. Walked 15 minutes (very slow... it was tiring!) twice.<br />
<b><br /></b>
<b>Saturday, November 7th</b><br />
Rest day. Walked 1M twice. Feeling more energy, but still not much of an appetite.<br />
<br />
<b>Sunday, November 8th</b><br />
Rest day. Walked 2M. Energy is back. Appetite is not back, but food is no longer gross!Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0tag:blogger.com,1999:blog-265622990519038353.post-56567271214893010272015-10-25T17:51:00.004-05:002015-11-01T11:33:17.622-06:00Hoping to settle into a routine (23M / 5 runs)<b>Monday, October 26th</b><br />
5M run. <i>Hoka Clifton 2's in the neighborhood. Felt good on this one. Shins were definitely a B+ this time as opposed to a solid C all week last week.</i><br />
<br />
<b>Tuesday, October 27th</b><br />
4M run. <i>Hoka Clifton 2's in the neighborhood. Almost exactly the same as Monday. Except shins were slightly worse.</i><br />
Strength WO1<br />
<br />
<b>Wednesday, October 28th</b><br />
Rest<br />
<br />
<b>Thursday, October 29th</b><br />
4M run. <i>Hoka Clifton 2's in the neighborhood. No big changes from Monday/ Tuesday, other than some strange aching in my right ankle towards the last half mile.</i><br />
Strength WO2<br />
<br />
<b>Friday, October 30th</b><br />
Rest day - Still feeling sick?!?<br />
<br />
<b>Saturday, October 31st</b><br />
7M run. <i>Hoka Clifton 2's on Katy Trail. Left foot randomly had sharp and shooting pain during the first 1.5 miles. Eased up over the run, but it came out of nowhere. Right ankle and left shin still sore, but not as bad as earlier this week. Right hammie/ glute got tight during the run. 8:34, 8:33, 8:08, 8:04, 8:02, 8:10, 8:03.</i><br />
<br />
<b>Sunday, November 1st</b><br />
3M run.<i> Hoka Clifton 2's on White Rock Lake. Left foot was very dull today, nothing sharp. Right ankle was still a slight ache. Right glute/hammie is tight. Biggest ache today is outer left knee. Next two days are off though, and I will roll and soak multiple times before Wednesday! Sub 8:30 avg pace today; 8:5x, 8:12, 8:11.</i>Phillips Familyhttp://www.blogger.com/profile/03734003332166904150noreply@blogger.com0