Month: March 2016 (page 1 of 3)

Plans change

I was planning on going doing another run on the treadmill with the sensors but when Kevin asked what I wanted to do today, I realized I wanted to do more strength training. After a 5 mile run with a happy knee, my running form is clearly improving, but I need to keep my strength up.

Kevin told me today that 80% of runners are injured each year, and half of those injuries are knee injuries. Changing the way you move is not easy, but I can tell I’m making a lot of progress. I’m finally believing it’s possible.

I biked one mile to get my heart rate up, then I did box jumps, fire hydrants, squats with 70 lbs, single-legged squats with a 15 lb kettle bell, single-legged squats/throwing a 6 lb medicine ball. While practicing these single-legged exercises I am working to control my pelvic drop. This has been tough to fix, but I am figuring it out. Learn more about pelvic drop here.  When you have weak hips, your body is compensating. I need to keep doing my hip and core strengthening exercises so I can improve.

I struggled badly with planks. I was able to hold the first plank for a minute, but was collapsing the last 2 times. I need to practice them.

In two weeks I will get on the treadmill and see how much force I’m exerting, and see what I need to work on. I’m starting to think I may be ready for my half sooner than I thought, but I don’t want to rush into it. I want to keep building up my strength. I do want to find a 10k to work towards though. Just for fun. That’s the whole point of all of this right?

 

Perfectly content on a cardio-free day

Today I woke up a little sore in the knee. I was like, “oh no, not again.” But I didn’t give my worries any power. I went about my day. The soreness disappeared and I was completely pain-free. Having a happy knee is a great feeling. So relaxed, not pinched in the face. I didn’t go walking; I didn’t meet my step goal. And I’m perfectly okay with it.

I got home and did tricep pushups, side planks, elbow planks, and roman twists. I’m trying to hold elbow planks for a minute. I did last week when I had someone telling me to keep going, but it’s easy to get lazy at home. I held it for 30 seconds about 3-4 times.

Then I went out to dinner at Blue Rock BBQ. I had a pulled chicken sandwich with cole slaw, avocado, and cheddar cheese. And mac n cheese. This is my favorite meal. I love BBQ!!!

Yesterday I made strawberry shortcake with my grandma using Bisquick. I had never used it before. It was so easy and so good. We only used 3 Tablespoons of sugar and it worked out great. They were not too sweet. I sure would like another on my rest day. We made homemade whipped cream just with heavy cream and the mixer.

Tomorrow I’m going for another workout on the treadmill with censors at Competitive Edge. I can’t wait to see my form continue to improve, and it clearly has considering I was able to run 5 miles yesterday! I’m confident my run will go well tomorrow too.

I never skip days of walking, and I don’t know what I will do with all this free-time. I will probably catch up on Better Call Saul, or House of Cards.

How many days a week do you run?

What do you like to do on lazy days?

Day after running core workout

Core strength is key for running! I ran 5 miles yesterday, not 3. I surpassed my goal. I did take a few breaks though. Luckily there are a few water fountains on the trail. My knee was hurting a bit towards the end but I had to remember to practice my form. My legs were getting fatigued and I know that I need to keep up strength training.

Today, my muscles aren’t sore at all so I must not have pushed myself too hard!Overall, I’m not concerned at all.

Today after work I will do core workout of 3 one minute elbow planks, tricep pushups, bicycles, and a core video. I will focus on upper body.

Running 3 days a week is my plan until my half marathon. I don’t think I need to run more than that. My lungs are in great shape. I barely breathe heavy. I didn’t time my run either. I just wanted to go and do it and not care about the time. It was nice not looking at how fast I was going.

Hope you have a great Monday! What is your workout for today?

Pre-run and post-run fuel

Today I am getting up and running!! FINALLY!!!! I mean, what’s taking me so long? After my knee was sore from my 5k I really wanted it to feel normal before going at it again. What’s important is that I keep building strength so I can crush my goals.

My knee is feeling fine. I know I can run today. I haven’t had pain in awhile.

Today I will get up and run while everyone is in church. I can worship the Lord in nature. I don’t like to go to mass on holidays. It’s always too crowded for me. It’s going to be 72 degrees today, and the trail is in the sun. It will be nice to get some vitamin d.

I will have my standard breakfast– fried egg, english muffin, avocado, cheddar, and a little hot sauce.This has been my breakfast for at least 2 years.

This Palo Alto sauce is so good on fried eggs! This is a Northern CA/Bay Area hot sauce. I buy it at Los Gatos Meats. Stop in for some jerky, a sandwich, and some hot sauce if you’re ever in the area! I love this place because it’s closed on Sundays. That’s the best. I love traditions, and really like to take it easy on the sabbath. I wish more places were closed on Sundays!

I’m really excited to go running. I plan to walk at least a mile to warm up, I am arthritic after all! Then I plan to run 3-4 miles. I have faith in my knee, and I have been exercising so much. I have been walking a LOT. The total distance of the trail I’m taking is 6 miles.

After the run I plan to make an acai bowl. It’s so refreshing! I might try mixing in some greek yogurt! A couple of days ago I made one with a banana, coconut water, and topped it off with some granola. It’s a good idea to consume protein after a workout, so the greek yogurt will come in handy.

Later today I’ll go see family for Easter.

What are your plans for the day?

How long do you walk before you start running?

What’s your favorite post-run snack?

 

A hike to the farm

Today is Nicole’s birthday. We went hiking at Rancho San Antonio for about 3 miles, and ended up at the farm. I want to come here more often. Although it’s hilly, the trail is soft packed dirt, and that feels great on your legs.

We only climbed a couple hills and mostly just chatted.

I love the farm animals. There were two black baby sheep born exactly one month ago today. Adorable. They were running around.

cowss

sheep

When we were leaving we saw a handsome turkey.

turkey

After the hike we went to Crepevine for lunch. Check out these gorgeous pancakes:

oatmeal

Most health food isn’t really my thing, but this is the kind of oatmeal I can get excited about! These pancakes, “the purple stack” as they call them there, had oatmeal in the batter, and were topped with marscapone!!! YUM. So decadent. They weren’t too sweet, and really stuck to my ribs. I felt like I ate a lot. I ate about half that stack. I would go back and have them again, but my favorite pancakes are still from Stack’s.

Yesterday I tried making acai bowls at home after reading about them on Janae’s blog.  They were good! I’ll definitely make them again. I usually have eggs for breakfast, so an occasional acai bowl would be a nice change.

Do you eat the same breakfast everyday?

I’m pretty habitual and it doesn’t seem to get old, butI could mix it up occasionally!

Catching up with the 4-leggeds

I haven’t ran farther than a half mile since my 5k. I didn’t get much sleep last night, but plan to run tomorrow.

I love these dogs, but they are such brats. Two nights in a row they didn’t greet me at the door. The first night it was because they were eating. You can’t get between them and their food. The next day they were just hanging out with my dad. I guess they didn’t feel like socializing. You don’t want to get between them and some beef jerky.

jerky

Rosie has her “I think I’m a human” face on.person

My mom says Badger likes to be tucked in under covers.sleepy

What are you up to today?

I’m going hiking and to brunch with my friend Nicole for her birthday. Later I will make my dad a cake for his birthday and will have dinner with my family. Hope you have a great day!

Other than that, I’m craving a mimosa from Andales.

andales

 

On not getting discouraged

I ran in the downpour and got a really sore knee.. My quads locked up during it! But I’m not getting discouraged. My knee got pretty sore for awhile but I have changed my perspective.

I didn’t get discouraged. With training there will be setbacks. There will be delays. But I can always strength train, and I can always keep working towards my goal!

I have also learned that with arthritis I can start off with a sore/stiff knee, but I can feel PERFECTLY fine after a workout. I went to the gym at the office 2 days ago and started off with a stiff knee. It didn’t feel good. It felt stiff throughout my whole workout, and afterwards I felt brand new! I walked to the store that evening feeling like I had a brand new knee.

I haven’t ran more than a half mile since my 5k, but I think I will try today or tomorrow. Movement is the best thing for arthritis. I am considering switching up my schedule too. I go to the office early everyday, but I may want to start getting up earlier so I have time to walk and run before work. I used to run before work but with the injury I had to stop. I feel better throughout the day after I stretch my legs!

Questions:

What helps you with joint stiffness?

Do you keep strength training when you are sore?

How do you practice running form?

Yesterday I did a strength workout at Competitive Edge. It consisted of standing fire hydrants with the band around knees, walking sideways in a squat, box jumps, squats with 65 pounds total including the bar, elbow planks, lunges, and single-legged squats with a 15 pound kettle bell, and supermans on the bosu ball.

This took about an hour. I was pretty tired towards the end and I’m feeling it in my glutes today!

Kevin has always told me to do warmup exercises before running, such as fire hydrants. I never felt much of a difference before, but I’m going to try to get back in the habit.

At my next appointment I am going to get back on the treadmill with the censors, like I did two weeks ago. I’m too sore today but I plan to get on a treadmill tomorrow or the next day and run and work on my form. I hope I can find another treadmill with a mirror on the side. The biofeedback allowed me to make changes and run pain-free!

My reminder to myself:

  • Push off each stride
  • Sit back in my glutes
  • Lean slightly forward
  • Don’t run like a pencil
  • Land softly; absorb the shock in my muscles, not my knees and ankles!
  • Keep my right knee out
  • Keep my pelvis level; make sure my left hip doesn’t drop
  • Keep my feet in front of my knees

Questions for you:

How do you practice running form?

Any reminders to self?

5 things I have given up as a career girl

Moms say they can’t sleep in and don’t have time for themselves, but career girls don’t either. Being a career girl is harder than being home with kids. While the kids are watching their favorite tv show, or singing songs, a mom can be reading a blog, doing laundry, cleaning out a closet. These are things I never have time for because I’m not home. I don’t have an opportunity to multitask because I’m not home. It’s hard to go to the grocery store on the way home from work too without a chance to take an inventory. I can forget critical items, like eggs.

I don’t even dream of time for myself anymore. I went to the dentist on Thursday and took an uber there. Yes, there is parking, yes there are roads. I took an uber because I was so stressed out with work I couldn’t drive. I sat in the back seat and closed my eyes. I’m learning when I need to give myself time to recharge and take it easy.

Here are some things I have given up for a career:

Sleeping in. I am up early everyday, and can’t sleep in on weekends anymore.

Health. Working has taken a toll on my health. I have had heart palpitations recently and have been very worried. Stress can kill you, and can cause you to develop other health issues. In America it sure is a catch-22 because if you don’t work you don’t have health care. My work provides great health care, but I sure need it dealing with the stress. When you work, you don’t to look at your computer screen without someone peering over your shoulder. It’s hard to think while being watched.

Energy and free time. After being so tired at the end of the day I don’t have much time to plan my life.

Being home. Because of work, I am never home. I leave the house around 6:45 am, and usually get home 10 hours later. That’s only enough time to lace up my shoes, hit the trail, and get home to do more work. The work I haven’t finished yet. There is never enough time to get work done at the office. Often when I am home, I’m not really “home.”

Family and friends. When I was between jobs 2.5 years ago I used to meet my cousin Jen at the park with her babies. I knew it was the only time I would be able to be in their lives. I tried to make plans with family as much as I could during the day. I don’t have much time for close friendships. Lately, I haven’t been friend of the year. I even had to cancel plans twice due to stress and fatigue. That’s not me. I pride myself on accountability. It doesn’t match my character to bail, but I couldn’t get going. I could not go.

So, where do I go from here? I don’t want to live the rest of my life giving up things that matter most to me.

Personality types

My colleague told me about a personality test recently and I took it. It was shockingly accurate. The summary explanation of my ISTJ-T personality is as follows,  “The ISTJ personality type is thought to be the most abundant, making up around 13% of the population. Their defining characteristics of integrity, practical logic and tireless dedication to duty make ISTJs a vital core to many families, as well as organizations that uphold traditions, rules and standards, such as law offices, regulatory bodies and military. People with the ISTJ personality type enjoy taking responsibility for their actions, and take pride in the work they do – when working towards a goal, ISTJs hold back none of their time and energy completing each relevant task with accuracy and patience.” That’s funny because Elle and I often joke about how great we would be in the military. I also know I have a future in detective work. 

I agree with everything written here. I scrolled down to the friendship header and couldn’t believe what I read, “

ISTJ FRIENDS

ISTJ friends are not spontaneous. They are not talkative, or particularly playful in their affection. What ISTJ friends are is loyal, trustworthy, honorable and dependable. Others may come and go with the ups and downs of life, but ISTJs stay by their friends’ sides no matter what, with a deepness of commitment that other types may not even believe is possible.

True Friendship Is a Plant of Slow Growth

ISTJs are a very methodical personality type, and this loyalty isn’t given away lightly. Often slow to make friends, ISTJs usually end up with a smaller circle, but they consider that circle to represent a promise to be there for the people they care about, and ISTJs’ promises are not easily broken.”

When I get a friend, I am seeing forever. I cannot lose my friend. The interesting thing is I notice I am very cold in the beginning, and warm up very slowly to people. But once I see that I like someone, I am hooked. That’s why I struggle so much with disappointment in relationships. It takes so much for me to open up, so when I finally do, I have already committed. I believe it will last. I don’t go along with life for the fun of it. My best friend Elle is an INTJ-T. I need an N in my life. 

More from the website on friendship, “In fact, as if to prove the point, ISTJs almost always have at least one Intuitive (N) friend in their inner circle, despite the disconnect the two perspectives bring. These are very much relationships built not on mutual understanding, but out of respect for their mutual differences. ISTJs marvel at Intuitives’ breadth of thought, being very much in tune with their own intelligence, while Intuitives admire ISTJs’ realism and dependability, something they are often hard-pressed to find in themselves. Knowledge, as always, is the great equalizer.”

My friend and I will celebrate our 22 year anniversary this year! I cannot wait. We met in kindergarten and became best friends immediately. Often times my friend is all I have, and I am not embarrassed to admit that.

Questions for you:

  • How long have you had your best friend?
  • Have you taken a personality test? It was fun. I recommend it!!
  • Do you like personality tests?
  • Any other personality tests you recommend?
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