Swimming and a Very Busy Day!

Morning Friends!

Today I took a day off from school to do a few things.  First, my daughter's class is having their end-of-the-year picnic so I will be heading to that shortly.  Her teacher's mom lives right down the street from the school so the whole class will be walking to her house for some fun and games, and hot dogs too!  

In addition to that, I will be participating in the filming of a photo shoot/commerical for the upcoming LVHN Marathon/Half Marathon/Relay for Via.  As I mentioned in previous posts, I am on the planning committee for this amazing community-wide event in September.  This afternoon, we will be shooting a promo spot throughout the Lehigh Valley with Channel 6 ABC Chief Meteorologist Cecily Tynan.  Not only does she have a very successful career as a meteorologist based out of Philadelphia, she is a very competitive runner as well.  I am very excited to meet her today and will be sure to post on this experience tomorrow.   

But before I venture out to start all of my planned events, I hit the pool again for another one of Jesse's workouts.  

Here's the workout...

10 min warm up

9 x 50 on {15 seconds rest} using a kick board for #3,6, & 9

-2 min rest-

5 x 75, last 25 of each one FAST on {1 min rest} using a kick board for #2 & 4

 
-2 min rest-

150 yards using a kick board 

-2 min rest -

Long swim -- 500 yards!  I pushed myself on this one!

- 2 min rest -

150 yards using a kick board

Please excuse the sloppy writing, but here it is...in the print.  I leave these sheets of paper at the end of the lane so I remember what the heck I am doing!
 

Jesse incorporated the use of a kick board into today's workout to focus more on the lower body, the hips, and the hip flexors.  I felt this workout was a tad bit easier than the previous ones, possibly because my legs are in running shape and I can handle the lower body work.  

After swimming, I came home and had my regular breakfast of plain Greek yogurt, berries, flax seed and almond butter.  Plus, I treated myself to Wawa coffee on the way back from the pool.

 
Time to get ready for my crazy day.  I am planning on a bike ride later, so we'll see how that goes...especially since my bike has cobwebs on it and I haven't been on a bike in at least 8 years.  Cross-training is really exposing me to new things!  


Enjoy your Thursday!


Tracy
  

Swimming Workout and a Diagnosis

Hello!  

I waited to post today for a few reasons.  First, I went over to the community center for another pool workout.  I've been cross training for a little bit in hopes that my Achilles tendonitis will heal.  If you missed the posts about my injury, you can catch two of them below:

Achilles Tendonitis and a Trail Run 

Two Days in a Row 

Anyway, I hit the pool armed with my vintage Ironman.

And, once again...the pool wasn't crowded and my lane neighbor {Jim} was there too.  

I did the same workout as Saturday, however I extended the long interval in the middle from 200 yards to 400 yards, plus I got after the last lengths of each of the 75s.  It felt really good...and, NO TOE CRAMPS!!  


Here's the workout, courtesy of Jesse:

10 minute warm-up

10 x 50 yards {10 seconds rest in between each}

2 minutes rest

5 x 75 yards {45 seconds rest in between each} 

2 minutes rest

Swim for as long as possible: today -- 400 yards!

2 minutes rest

10 x 50 yards {10 seconds rest in between each}

Cool down

I am beginning to think that swimming isn't so bad!  


Later in the morning, I had a doctor appointment with a local orthopedic surgeon.  I've gone to him before since he is a runner himself, and he understands running-related injuries.  After a few x-rays and some probing, he diagnosed my issue as Achilles tendonitis {which I knew already}, but I wanted it confirmed.  

The good news is that the injury will return to normal with rest and physical therapy.  The bad news...he wants me to take off from running for 2-3 weeks.  Ugh!  That means 2-3 more weeks of swimming, biking, and cross-training.  Fortunately though, yoga is ok!  

Right now, I'm a little bummed...but I know that I am good shape and by cross-training, hopefully I will maintain my fitness levels.  The way I look at it...I will be running again by mid-June.  That's not too far away, right?  


Well, I will keep you posted on my cross-training progress.  I may go for a bike ride on Thursday {which isn't pretty}.  I am not the most coordinated person on two wheels...but a girl's got to do what a girl's got to do.  


Enjoy your day!


Tracy

Happy Memorial Day!

No matter what you do today... 

 Or what you eat...

Or drink...

...remember the real meaning behind Memorial Day.  This holiday is to pay tribute to those men and women in the armed forces who died while fighting for our blessed country.  

Have a wonderful day!

A Plant Planting Kind of Day

Good afternoon!

It's been a busy day so far and it all started out with a run.  I will admit...I cheated.  I was going to take at least five days off and with today being day five, I just couldn't help myself.  What could it hurt?  Since I'm going to the orthopedic surgeon on Tuesday, I thought I would give it a try.  I only ran an easy three miles, but I still had the same pain in my Achilles area and it didn't feel like it got any better.  We'll see what tomorrow brings...

Today I set out to get some flowers.  I love planting plants and flowers in pots and baskets because it makes my house look so pretty.  I bought my hanging baskets yesterday so I wanted to make the rounds and pick up some herbs and other types of foliage plants.  My stop at Lowe's was relatively successful...

I bought sweet basil, purple basil, lemon thyme and sweet mint.  This year, I decided to place them in pots, rather than in my garden.

I also bought some foliage for the planter on my front porch.  It doesn't look like much now, but these babies grow huge and the pot will overflow with lush greens, reds and purples.

Finally, I love these hanging baskets.  I had the same thing on my front porch last year and they were gorgeous.  This area gets the perfect amount of sunlight vs. shade, so they will grow huge and healthy!

I always replace the plastic pots the baskets come in with these moss-lined baskets because I love the natural look.  


Of course, Willsey approved.  I just hope he stays out of my herbs!  

He looks kind of silly in the picture...


For tonight...my parents are coming over for a little Memorial Day dinner.  We are sans children this weekend so it has been extremely quiet and calm.  Have a great day!


Tracy

Swimming Saturday

Good morning! 

After having a cup of coffee with Fred, I began my day with a workout in the water.  This is number four of my running rest days and I really felt the need to get some kind of cardio workout in without jeopardizing the healing of my Achilles.  Jesse suggested a pool workout, so that is exactly what I did. 

Keep in mind…I am NOT a swimmer.  Even though I held lifeguard jobs all through high school and college summers, swimming has never been for me.  I never had an interest in jumping into a cold pool in the middle of winter, especially at those 6am practices they used to have.  Ugh!  No way!  But, I have to say, today’s workout wasn’t so bad and the water wasn't cold either!

I headed to the local community center and paid a reasonable $6 for a day pass.  I lifted a few weights, crunched a few abs, and headed down to the pool when it opened at 8:30am.  

My wardrobe doesn't consist of a Speedo bathing suit, or anything "swimmer-ish," so I had to make due with what I did have... 

The pool was rather nice, and not crowded at all.  I even had a lane all to myself! 

Last night, I picked up some goggles to wear so 1) I could see where the heck I was going and 2) so I {somewhat} looked the part...

On to the workout...

Here’s what I did:

10 minute warm-up

10 x 50 yards {10 seconds rest in between each-- **some of the rest was a little longer due to my toe cramps {see below}

2 minutes rest

5 x 75 yards {45 seconds rest in between each}

2 minutes rest

Swim for as long as I could go….I chose 200 yards

2 minutes rest

10 x 50 yards {10 seconds rest in between each}

Cool down

**I must say, I got some crazy toe cramps in both feet after swimming the first few laps.  They really hurt!  I had to stop after a few of the 50's and wiggle my toes and stretch them out.  My lane neighbor {Jim} told me that cramps are caused when someone isn't used to the kicking motion.  When I talked to Jesse later, he said the same thing.  Once I got into it, they subsided and onward I went, determined to finish the workout.     

When it was finished, I felt great!  My body didn't feel beat up, like it sometimes does after a hard running workout.  I did feel a little water-logged, but that is to be expected.  When Jesse asked if I wanted to come back for more...I said, "Yep...bring it on!"  I can handle this until my doctor's appointment on Tuesday.  

Once home, I sat down to my favorite breakfast of plain Greek yogurt sweetened with agave nectar, a spoonful of almond butter, some strawberries, and a handful of my homemade granola.  

Time to start the day!  On the agenda: purchasing my flowers and hanging baskets, planting them, and a night on the town with Fred...

Enjoy!

Tracy

You Don't Lose As Much As You Think!

Good morning!

I'm really tired of saying, thinking, and writing about my most recent injury…Achilles tendonitis.  If you follow my blog on a daily basis, I’m sure you are too.  Starting Wednesday, I decided to give myself a rest from running and take at least five days off to see how it feels.  I also scheduled a doctor appointment for this coming Tuesday with the same orthopedic surgeon who diagnosed my IT band issues back in February.  I want this baby gone and healed ASAP.  Can you tell I’m impatient?  That I'm insanely addicted to this sport, once again?

So, as I was thinking about my little deviation from running, I began to wonder about fitness level loss.  Through research, I found a plethora of articles on this subject and I included a few good websites that contain this exact information. 

First, some of the articles I found are written by, or cited advice of the infamous coach, Dr. Jack Daniels. I actually had the pleasure of meeting Coach Daniels several times in back college while competing at the Division III national level.  At the time, he headed SUNY Cortland's program, where he perennially had athletes attend the national meets both in cross-country and track.     

Coach Daniels wrote an article titled 7 Tips for Taking Time Off.  Here, he recommends logging injuries in a journal by including when and how the injury began, therapies used, and how long it took to heal.  His theory is that a log will help runners handle similar injuries in the future.

Daniels suggests planning solid breaks from running.  Whether it is a break for a long period of time or shorter ones broken apart throughout the year, the body needs rest…injury or no injury.  This concept reminds me of the breaks we used to have in high school or college.  Since most distance runners run and compete year-round, it is common to take a week off after each season to regroup, as well as prepare for the start of the next season.  

I also found a good blog post by Coach Joe English of Portland, Oregon, where he is the managing editor for Running Advice and News.  He included a snapshot from Daniels' book that outlined approximately how much cardiovascular fitness one would lose from down time.  These are the given sample values:

Up to 5 days — no loss
7 days off — 0.6%
14 days off — 2.7%
21 days off — 4.8%
28 days off (one month) — 6.9%
56 days (two months) — 15.3%

Judging from these numbers, I think I will be fine.  It’s funny, as most of you are aware, runners work so hard to gain strength and lower times, so losing any of what was built is a disappointment and a downer. 

An article titled Losing Running Fitness on the Runner’s Connect website stated that there is “little reduction in VO2max in a well-trained runner for the first ten days of non-activity.”  Well-trained means the runner trained consistently for a four to six month time period.  They put together a little chart that outlined reductions in fitness levels over a period of time using a 20 minute 5k runner as a guide.  Take a look:

To me, this is all very interesting, as well as enlightening.  Most runners are dedicated creatures so any time off can seem like it’s the end of the world.  Apparently not!  As always, the purpose of my blog is to share my experiences with you…so if any of this information can help ease the pain of not running, I will be a happy girl.

Make it a great Friday!

Tracy

PS.  In the next few days, I {hope} to attempt a swimming workout given to me by Jesse.  This {in itself} should be hilarious since I haven't been in a pool to swim actual laps in probably over two decades!  :)

Running Rest.

Morning!

In some recent posts, I talked about the Achilles tendonitis that has been plaguing my right heel.  In case you missed some of those posts, here they are:

Achilles Tendonitis and a Trail Run

Must Wear Shoes

Two Days in a Row 

It's been about a month since it started and it still hasn't subsided, so I decided to make an appointment with the orthopedic surgeon {the same one I saw for my IT band issues}.  My appointment is on Tuesday, but up until then, I decided to take some time off from running to rest and recover.  

I recently came across these words of wisdom.  The first part particularly stood out to me at this time...

I want to be able to run forever and to do that, I need to take care of my body now.  Even though it is really, really, {really} hard not to run, the rest and the days off are for the best.  I'm a certified WebMD junkie and the more I read, the more I find that Achilles tendonitis can become chronic.  That word scared the heck out of me so the time has come to slow down for a bit.  In addition, my running buddies {Lauretta and Jesse} are, or will be, out of town through the weekend so it's almost a sign for me NOT to run as well. 

Running has become my addiction, and I need to put it all into perspective.  A few days off now can lead to a healthier, stronger body in the long run.

What do you think...are you more apt to take rest days or days off when aches and pains arrive?  Or, do you tend to run through injuries regardless of how long they are present?      

Make it a great Thursday!

Tracy

 

Freezing Bread.

Hello friends!


It's Wednesday and I am getting ready for a field trip with my class.  Field trip days are always fun, but they are also equally exhausting!  Before I head into school, I thought I would share a little tip with you.  


On Monday, I purchased one of Wegman's premium breads from their bakery.  It's called Marathon Energy Bread because it is filled with lots of good ingredients that gives you lots of energy.  Take a look:

This particular loaf is a little pricier than most, so I wanted to savor every last ounce.  To do this, first I cut the remaining portion into nice slices.

Look at all of the good stuff inside each slice...pumpkin seeds, cranberries, carrots...

Then I wrapped them individually in freezer-safe wrap.

And finally, I placed them in a large, reusable bag and popped them in the freezer.  To eat, all I need to do is defrost the slices in the microwave for a few seconds or leave them out to thaw overnight.    


This is a very simple tip...possibly one that you use already...but I love having delicious bread at my fingertips in a moments notice. 

And...
Yesterday I ventured to the Lehigh Valley Zoo for a field trip with my daughter's class.  Of course, my buddies were there too...the room moms {Sue, me, Heather and Rebecca}! 

Although exhausting...we had a great time and so did the kiddies.  Plus, the weather held out too...phew!  :)

Finally...last night, Lauretta and I attended a little get together after the Freedom High School athletic awards banquet.  We had a nice time chatting and hanging out.  

Have a great Wednesday!


Tracy

Need More Strength Training.

Good morning!  


I hope everyone is well on this dreary Tuesday morning.  My day started off on the right foot because I just got done with a five mile run.  I love getting my runs in for the day before 7:30 am!  It feels great!


I started off slow until my Achilles warmed up, but once I got moving...I was golden.  For some reason, my normal 5 mile run turned out to be 4.95...go figure?

I have to say.  I.Am.Sore....and I'll tell you why.  It's because of this...

I decided to give my heel a break from running and I ventured downstairs to our "Alcatraz" weight room as someone kindly called it :) and did a little Slim in 6 with Debbie Siebers.  Beachbody {the same company who produces Insanity and P90X} produced this video a few years back.  It is full of lunges, squats, arms, abs and waist routines.  I used this series to lose the 60 pounds of baby weight I gained.  Yep, you heard me...60 pounds!  The nice thing about this video is that it comes with three routines of varying difficulty.  I chose the middle version and it suited me just fine.  


I've found over the past month or two that my body is less flexible and not as strong as it was prior to my "only-running" routine.  Don't get me wrong...I'm not complaining...but it's just different. 

My soreness is also because of this...

I know what you're thinking.  Only ten pounds!  Geesh!  Well...I kind of put the weights on the back burner for a while too.  I know that I should have continued with the upper body strength training, but I didn't due to time constraints, and it's all water under the bridge by now.  But my plan is to "pump up the volume" again with these babies {plus some additional weights} and get my arms back.  Oh, and my abs too!  :)

I mentioned my workout to Jesse, he said that we will start doing some hurdle mobility exercises to loosen up my otherwise tight running muscles.  I'm thinking a little yoga here and there would work wonders too, and once school is over, I can begin to concentrate on all of the above.    


What do you think?  Do you only concentrate on one type of activity {like running} or do you try to incorporate multiple exercise routines into your regimen?  

Have a great day!

Tracy

Funday Sunday

Good morning!


I'm coming off a really nice weekend with beautiful weather, so heading back to school is a little difficult this morning.  I thought I would give my Achilles a rest after yesterday's 11 miler, and I'm taking the day off from running.  It's a little sore, so as I type this, my foot is resting gently on another bag of frozen veggies. 


Yesterday, my husband's athletic booster club held a golf tournament and I volunteered to help out.

My favorite part of the whole event was driving around on the golf cart and visiting all of the golfers.  Our friend {Jim} and I spent some time hand-delivering bottles of water to the parched golfers. 

  
We also got to watch Fred's foursome on a few of their holes.   

It was a fun day and I look forward to working again next year!

Looking ahead to the week, I have to decide how my training will look.  Jesse is heading to California for the D3 NCAA Track and Field National Championships, so I am on my own for a workout.  I also want to get some good distance in as well.  

Here's what I am thinking...

Monday {Today} - Off from running
Tuesday - Run easy 5-6
Wednesday - Run 5-6
Thursday - Some type of interval workout {possibly}
Friday -easy 3- recovery day
Saturday - Long run {on own since my gal pal, Lauretta, will be out of town}
Sunday - Easy 5-6

I also want to continue with the ab and arm workouts I started in prep for summer.  We'll see how it all pans out...

What does your exercise week look like?  Do you think days off work well for you?  I would love to hear! 

Enjoy!

Tracy

Summer's Back!

Oh my gosh...yesterday was beautiful!  There wasn't a cloud in the sky, the breeze was warm, and the sun was hot!  In my book, it was the perfect day to be poolside, and that is just what I did.  In between loads of laundry, I sat outside by our pool and read my new Food Network magazine since it's been laying on the table and staring at me for over a week.  

Ahh!  I totally enjoyed myself.  This was just a glimpse of what is to come in just a few short weeks.

Following with the summer theme, we grilled for dinner.  Although we use the grill all year long, I decided to make sliders with little cubes of provolone hidden in the middle.  

  
I didn't have rolls, so I compromised with the next best thing {something that I had on hand}...toast.  

Plus ketchup!

They turned out moist and delicious and the kids loved the little cheese surprise when they took their first bite.  On the side, I cooked up some farro, a whole grain with a nutty flavor, plus I roasted some veggies in the oven.  I mixed them all together with a quick vinaigrette of extra virgin olive oil, red wine vinegar, salt, pepper, agave nectar, and a squirt of dijon mustard.  Unfortunately, this was a spontaneous dish and I didn't measure a thing.  Therefore, I don't have a recipe for you.  But it's the exact reason I love cooking so much...you can mix things together with no measurements!

To cap the night off, we had a movie night complete with stove-popped popcorn.  I call that a great day!


As for today, I ran 11 miles with Lauretta.  This time, we ran from her house and hit the canal tow path since it's nice and soft {and flat for my Achilles tendonitis}.  I will REALLY miss running with her when she moves to start her new job! :(


Now I'm off to work at Liberty High School's Athletic Booster Club's golf tournament.  I believe they have me stationed at a par 3 hole, but I'm not sure.  It looks like we have another great day in store for us...enjoy it no matter what you do!


Tracy

Top 10 Reasons Why I Run.

For today's post, I decided to answer the question, "Why Do I Run?"  Oiselle's "Why Do You Run" contest going on right now and I am planning on entering using the following Top 10 list of reasons.  Move over, Letterman! :)

TOP TEN REASONS WHY I RUN...

 

10.  Camaraderie – Since becoming a member of the Oiselle racing team and starting my blog, I have come in contact with many tough and dedicated women just like me.  These athletes have the same goals, ambition and motivation and it feels so good to have the constant support, even if it is via the Internet.  

9.  Running on the go – You can go for a run anywhere…on vacation or around town.  I love experiencing new places while running because you can really get a good grasp of an area's vibe. 

8. Goals – I am a very goal-oriented person so running is the perfect way for me to test my ability and reach my potential.  When I have a goal in mind, whether it be a race or a specific time, my training and motivation all falls into place.

7.  Time commitments – In just 30 minutes, you can burn a ton of calories through one run.  For the time-constricted person, running is a great workout and often times, that is me.  The amount of time I have to fit in a daily workout is limited, so running fits my schedule.

6. To become bathing suit ready – I have to say it…part of the reason {a small part} is so that I can fit into my clothes, and more importantly, the dreaded bathing suit!

5.  Getting together with friends – Running is a time when I can chat and catch up with friends, and just have fun!

4. I feel like myself – Running brings me back to my roots and it’s partially responsible for the person I have become.  When I am running, I feel like me again and all other stresses in my life begin to disappear for a while.  It's also my time to think. 

3. Physical fitness – This one is obvious, but running keeps me in physically fit and in tip-top shape. 

2. Beats stress – Running is my all-time reducer of stress.  I admit, my anxiety levels can sometimes soar to varying heights, but running helps me keep them in check. 

1. Because I am in love with it.  Need I say more?  

So there you have it, my top ten.  I don't need ten reasons to get out the door on a daily basis, I just need number one...my love for the sport.  That, in itself, is what keeps me coming back for more.  

Enjoy your day!

Tracy

Quiet Night.

Last night was quiet.  Very quiet.  The house was empty with the exception of the dog, and I enjoyed every gosh darn minute of it.  Is that bad???

After running around a bit after school, my husband set sail to watch his team play baseball.  I, on the other hand, settled in to work on my FitFluential bio, blog stuff, and my not-yet-developed Facebook page.  In other words, I had some time to dedicate towards the stuff that I don't get to work on normally due to typical weeknight family obligations.

I enjoyed a nice glass of red wine in the process...

I also met with Gerry Yasso from Via.  He stopped by to brief me on the course changes and logistics for the upcoming Lehigh Valley Health Network for Via Marathon.  This community-wide event will take place in the Lehigh Valley on the weekend of September 8 - 9, 2012.  There will be a full {Boston-certified} marathon, a half marathon, and a 5-person relay.  In case you missed my previous post about the event, take a look.  My husband and I are Leg Captains for one of the relay exchange zones and I serve on the planning committee. It's a great event for an even {greater} cause. 

 
Gerry even brought me a nice bottle of Italian wine since he knew I liked red. 

And for dinner?  Well, that was the $10,000 question of the night.  I decided to have this...

...stove-popped organic popcorn topped with shredded parmesan cheese and a pinch of Kosher salt.  In case you haven't heard, popcorn is filled with tons of antioxidants.  In fact, some studies say it may even have fruits and veggies beat! 

By the end of the evening I was exhausted, but I totally enjoyed my "me" time.  One more day till the weekend...make it a good one!! 

Tracy