Monday, September 30, 2013

Trainer Consult

I woke up at 5:07am this morning.  My alarm went off at 6.  Brilliant.  So that’s how we’re gonna start this day, huh?  Alright.  So, I stayed in bed until the alarm went off, in case you were wondering.  I got up, started my coffee and then started getting my stuff ready for going to the county gun range and training facilities.  I know where my gun is…on my desk.  I know where my duty belt is…the bathroom.  But where oh where is my gun box with my 2 extra magazines?  I looked everywhere.  Then I looked everywhere again.  Then I looked somewhere that I just KNEW it couldn’t be.  Guess what.  Yep, that’s exactly where it was.  Geez.  About gave myself a heart attack.  I looked for about 15 minutes.  Glad I got up a little early.  So, after I finally found my gun box and magazines, it was time to get my oatmeal ready and eat it.  So I did.

I get to training by the start time, 8am.  A little early, like I like to do, in fact.  It’s all classroom today.  Great!  Except the chairs SUCK!!!  My legs were a little restless and my lower back kept cramping all because I couldn’t get comfortable in the chair.  Ugh.  For lunch, I was thinking I would go to Subway and get a turkey breast on 9 grain honey oat, meat and veggies only, no mayo or sauce of any kind…the way I like it, actually (yea, surprised me too when I did it on accident one time…totally forgot to have the guy do one swipe of light mayo and found out I like it better without).  I had originally planned to take my lunch, but I didn’t have any bell peppers because I forgot to go to Sam’s Club yesterday to get some.  And I didn’t want to take yogurt AND cottage cheese for lunch.  I ended up going to a place called Cabo Bob’s with some of the other ladies in the class.  Cabo Bob’s is the same kind of place as Chipotle.  I think I prefer Chipotle.  But, it wasn’t bad and was fairly healthy (except for that large dollop of sour cream I had them put on it…teehee).  Oh, I got the bowl and not a burrito…I make a huge mess when I try to eat all that stuff in a tortilla…and it saves me the processed carbs!

We get out of class around 4:30pm.  I get home and chill for a bit.  I remember I need to go and pull out the last little bit of money that’s on a prepaid debit card I use to pay certain bills because that company will be closed as of midnight and if I didn’t withdraw the money today, then I’d have to wait probably something ridiculous like 6 weeks to get my check for a whopping $14.05 in the mail.  Then I returned a tub of powdered Gatorade I bought the other day and decided I didn’t want because I don’t really like the flavor that much.  I like the fruit punch flavor better right now.  Then, I went back home, changed into my gym clothes and got all my water bottles and running gear ready to go and headed back out.  I stopped at Sam’s Club first for those coveted bell peppers, then made my way to the gym.  I got there about 15 minutes early for my consultation with Paige.  I went in and used the restroom and then read some emails on my phone until it was time to meet with her in the trainer area.

First off, she’s very nice and personable.  She didn’t seem all “I know everything” to me.  She seemed like a good friend that just happened to know more about fitness than I do.  She always made sure I knew what she meant and made sure to explain anything I wasn’t completely sure about what she meant.  She asked me a LOT of questions to get a good picture about what I wanted to achieve and about my background in my personal fitness journey.  After all the questions, she took me over to take my weight, measurements and body fat %.  I was dead-on about how much the scale would say I weighed.  When I weighed yesterday, I weighed in first thing in the morning right after using the restroom and without clothes on and I weighed 174.4.  I figured it would say around 180 because it’s later in the day and I’m completely clothed.  I was dead on.  It said 180.something.  When we got to the body fat %, she asked me what I thought it was and I said that my scale that measures my body fat % if I stand on it without socks said I had about 22%.  She told me that she doesn’t like those kinds of scales because they lie to you.  So, I figured I was probably around 28%.  She used a caliper and some math to do my body fat % calculations.  Let me tell you I was horrified at the result.  36.2%!!!  OMG!!!  Now, while I was horrified, I must say that, really, deep down, I’m not surprised at all.  When someone like Michelle (from weighs 140-ish and says she’s at 25%, I kind of knew that my scale wasn’t being completely honest with me.  The “good” news is that it wasn’t as high as she thought it would be.  Because I’m a long distance runner, she was really expecting AT LEAST 40%.

Alright, moving on.  She had me get on the treadmill (EEEK!) so she could see how I run.  At one point she asked if I could see my feet as I ran and I said I could.  After a half mile, she had me stop and we went over to do some baseball rolling.  It’s like foam rolling, only more specific.  I have a lacrosse ball at home, so I would use that instead if I’m doing this at home.  She had me place it under my calf (as I sit on the floor with legs extended in front of me) and rolling my leg from side to side looking for tender spots.  When I found one, I was to push down on the ball and hold it for 60 seconds.  I only found 2 “sort of” tender spots.

Next, she went over my gait with me.  She said that I’m a quad-heavy runner.  Runners get the most out of their gait if they use their hamstrings more than their quads.  I know this from all the reading I’ve done, but apparently have not been applying it.  Really, I didn’t realize this was a problem I have.  But, it explains the tight left hamstring problem I’ve been having.  She showed me a box jump exercise I can do to help strengthen my hammies.  It’s hard, but I like it.  Then she explained how I should be running…hamstring-heavy running, that is.  The way I can explain it here is the way I picture myself in my head as I’m doing it to keep myself focused on my gait and trying to keep it proper.  You know those slow-mo scenes in movies where someone is running across a field?  Think of that, with taking long graceful strides.  So, she had me get back on the treadmill to try it out.  The first time, I could hear my footfalls…they were heavy.  This time, I could barely hear my footfalls.  I like it!  I like it!

To close out the consultation, she said that since I don’t have the money right now to purchase a training package, that she would put a little something together for me with workouts and leave it for me at the front desk for me to pick up when I come in on Thursday.  Awesome!  Oh, one thing I did NOT like was that she suggested dialing down my mileage…a LOT.  Yea, that won’t be happening.  Speaking of, I FINALLY did up my run schedule for October today during one of our breaks at training.  I’m running less than I ran this month, but I’m not cutting my mileage as much as she wants me to.  Just not going to happen.  She only wants me to run for 30 minutes during the week with only 1 run longer than that.  No way.  I’d go insane.  Anyway, here’s my October run schedule:

10/1 6
10/3 2 BTG
10/4 4.5
10/6 9
10/7 2 BTG
10/8 8
10/9 2 BTG
10/11 7
10/14 12
10/15 3 BTG
10/16 7.5
10/17 3 BTG
10/18 6
10/21 13
10/22 2 BTG
10/23 7
10/24 2 BTG
10/25 5
10/27 14
10/28 2 BTG
10/29 9
10/30 2 BTG

Total: 128

After the consultation was over, I went out to my car and geared myself up for my run and set out for 2 miles outside.  I went with my new stride to strive for (teehee) in the front of my mind.  I didn’t hit it 100% of the time.  Heck, I’d be lucky if I hit it 75% of the time.  But I did indeed notice a difference.  First off, I *felt* faster and a glance at my Garmin proved it.  At about ¼ mile in, I was cruising along at about 8:45.  WOW!  It felt like 9:15-ish to me.  At the first mile mark, I closed out at 9:21.  Wow!  (again)  That’s my fastest complete mile in probably well over 6 months.  My second mile was 9:36.  Overall average of 9:29.  That’s upwards of 20 seconds faster per mile that I’ve been running my tempo runs on the overall average pace.  I’m excited to try it for a longer distance tomorrow with 6 miles.  Since it’s new to me, I have to keep focusing and refocusing on it so that I continue to keep that stride.  But during tonight’s run, I definitely noticed when I slipped out of it.

My total mileage for the month of September?  148.75!!!  Oh.  My.  God.  That’s just fabulous!

Sunday, September 29, 2013

Daily PR!!!

I decided to weigh in this morning and see what the damage from my 2 weeks of indulging was.  174.4.  I’m okay with that, actually.  Only a 2.2 lb gain over 2 weeks of eating out at least once a day?  Yea, I’m definitely okay with that.  And really, I ate out twice yesterday so it’s entirely possible that I’m still retaining some water weight today, and if I weigh in tomorrow, I may be down some pounds…so long as I don’t eat out today as well, that is.

I bought a new, HUGE coffee cup last night at Home Goods (after I left Doug and Chrysalis’ place).  It’s fabulous.  It holds twice the amount of what my cup that I’ve been using holds.  WOOHOO!  I didn’t double up on my coffee today, but I may tomorrow.  I have to wake up no later than 6 to get ready and be at the training facility by 7:50 tomorrow morning. 
As I was having my coffee this morning, I made up a route that would avoid a spot on the trail I usually run in my suburb because of all the rain yesterday and overnight it’s possible that it’s flooded and I wouldn’t be able to run that way.  The route I came up with ended up being 9 miles.  So…that’s a 9 mile morning run and a 6 mile evening run.  Very nice and totally doable.  Here’s the map of my planned 9 mile route:

Aaaaand, here’s the map of what I actually ran, a 15K:
And, actually, I just tried to do up a map for a 6 mile run, also avoiding that floodable spot.  I came up with something that is a little over 7 miles.  Hmm.  So, maybe I’ll run a total of 16 miles (or a little bit more) today instead of the planned 15.  I’m cool with that.
When I finished up the last 1.3 miles of the first run, I felt great.  Heck, I finished strong, the last .3 mile was at a 10:19 pace.  That was my fastest pace of the entire run.  I did great with an overall average pace of 11:13 per mile.  Anyway, I felt so good running-wise at the end of the 15K that I was HIGHLY tempted to stop at my apartment, reload with Gatorade, another gel and some more plain water, check the map for the just over 7 mile route I planned out for later today and then head out again for the rest of my miles for today.  The ONLY thing that kept me from doing just that was some horribly painful chafing under my right arm.  Ugh.  So, I stayed inside, took a shower…somehow the chafing under my arm magically didn’t burn when I got in the shower and make me squeal.  While I’m out and about this afternoon, I’m going to buy some nonstick gauze pads and some waterproof medical tape so when I go out this evening to finish up my miles for today I can cover the chafed area under my arm.

About 10 minutes before I was going to get up and start getting everything ready, this happened in my lap:
I soooo didn't want to get up and disturb him, but he totally knows when I need to get up and do something.  It's almost the only time he's super snuggly like this.  Such a brat.  Haha.

My evening run went great!  I kept my overall average pace within 4 seconds of my earlier run…YAY!  I remember back in March where I was just barely running 15-18 miles in a whole week.  Now…today…I ran 16.7 miles…in ONE DAY!!!  BOOM!!!  That’s fantastic.  I’m so incredibly proud of myself.  I have accomplished so much since the beginning of this year.  Sure, I didn’t run the whole 16.7 all at one go, but I know I could have.  In fact, I would have if I had had something cover my chafed spot under my arm when I got done with the first 9.3 miles.

Tomorrow, I go back on the clock with my job…however, I won’t be at work; I’ll be in a 40 hour handgun training block all week.  Tomorrow evening, after I get out of training, I’ll be heading to the gym for 2 BTG miles and a 3x12 workout.  Also, while I’m there, I’m doing a consultation with one of the trainers for maybe helping me improve my running performance.  I’m not sure I’ll go beyond the consultation because I think they charge after that, but I’ll keep it in mind for later down the road when I have some spare cash.  In the meantime, I’m sure she’ll give me a tidbit or two that I can apply in my training.  Also, the trainer I’m meeting with (Paige) is running the half distance at the Austin Marathon next February…so am I!  She said maybe we could celebrate together afterward. 

Today was truly a good day.  The only thing I forgot to do was to go and buy some more protein powder.  I’ll have to go tomorrow if I want to take advantage of their buy 1 get 1 50% off deal because tomorrow is the last day for it.

Oh, here’s the little dress I bought through the virtual garage sale I participate in on Facebook.  It was new with tags and I got it for $6!  It’s the perfect length and I love the ruffles at the top!

Saturday, September 28, 2013

Rest Day

Today was a complete rest day.  No exercise at all.  I woke up by 8am.  Made myself some coffee and oatmeal for breakfast…and a banana.  Then I kept myself busy until it was time to head to Amanda’s house so I could meet her kitties and then we could go to the Hairy Man Festival.  It was in its 19th year, so you would think it would be totally awesome…however it was quite the letdown.  It was either $2 or 2 canned goods to get in.  We both opted to bring canned goods.  There were a few booths with really good merch, but mostly it sucked.  Well, it sucked if you’re not a small child or parent of a small child…as that was clearly the demographic it was aimed toward.  We stayed all of 20 minutes.  Amanda asked if I was hungry.  I was.  We decided to see if we could find this little local Italian restaurant called Nick’s, but neither one of us could find it on our GPSes.  We ended up at a Mexican restaurant that was…okay.  They messed up my order, but brought the remake out to me pretty quick.  It was cheap too…$12 after tax…with my tea.

After we got back to her house, I left and went to pick up some prescriptions at the pharmacy.  My pharmacy is in Target and there’s a Starbuck’s, so I stopped there on the way out and got me an iced coffee with skim milk.  I also grabbed 2 bags of the anniversary blend coffee beans. 

A couple hours later I went to meet a lady off of the virtual garage sale to buy some large stamped metal wall hangings of a fork and a spoon that will be perfect for my kitchen, above my cabinets.  I got to the meet point at the determined time.  I went to check my Facebook messages to double check what vehicle she said she would be in.  There was a new message from her…sent just 15 minutes before we were supposed to meet and at least 5 minutes after I had left to go meet her.  She was saying that she was going to have to cancel because the weather was bad.  I didn’t see any bad weather where I was at, at the meeting point.  I mean, it had rained a little bit right before I got there, but that was it.  But, that wasn’t the problem.  The problem was that she KNEW I was coming from 20-30 minutes away from the meeting point but didn’t cancel the meet up until 15 minutes before we were supposed to meet.  Inconsiderate.  I didn’t say anything to her about this because I do still want to meet her tomorrow to buy them from her.  Ugh.

Thankfully, I had timed this meet up so that I could go straight from there to meet with my friends Doug and Chrysalis just down the road from the meet up.  I went there and we chatted and caught up for a bit, then we made our way to a little trendy eatery in east downtown Austin called the Farmacy.  It’s a little pricey, but oh my, the food is fantastic.  I should have taken a picture of my food.  I got the pork chop with pureed sweet potato and slaw.  For dessert I got the bread pudding.  It was all delicious. 

Then we went to a coffee shop called Monkey Nest.  I had never been there before.  It was okay.  Their iced coffee was good…not quite as good as Starbuck’s, but still pretty good.  Then we went back to their place and chatted for a bit more until it was time for them to head to bed.

To close up, here’s pictures of the purses, jacket, shirt, and ring I bought yesterday.

I'm thinking that I'm going to take the jacket and have it taken in professionally on the sides as it's a little "floofy" and is too big around the middle and the way it's sewn, I can't do it myself without ruining the jacket.

So, tomorrow is scheduled as a 15 mile run.  However, it has been raining (pouring) off and on all day and I’m afraid that the trail where I do my longer than 9 mile runs will be partially flooded, muddy and generally not good to run on tomorrow.  My other option is to do it in my suburb where I live.  However, to do a 15 mile run here would be extremely repetitive and tedious.  So, instead of trying to do 15 miles in one go here near my apartment, I’m going to split it into 2 runs: an AM run and a PM run.  I’ll do 8 miles on one run and 7 miles on the other.  It’s not ideal because I really would like to do the 15 miles in one go (with maybe a shoe and sock change at the 10 mile mark), but I think with this weather, splitting it into 2 runs is the more rational option.

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