Injury Decision

Well, I did an outdoor run after work today and have come to the decision to take the rest of the week off from running and see if that will help with the knee. I was able to do 3.5 miles but it seems like I was doing damage to the knee and it needs a break. I did finish up 1.5 miles on the treadmill walking at 5% incline and that did not bother the knee, so I emailed my running coach hopefully he can modify my schedule and still get me to the finish line well trained.

Was out of town In North Carolina visiting Duke and UNC-Chapel Hill with my son, left around 11am on Thursday and got back on Sunday at 7pm. I t was a nice college visit like UNC better than Duke but I am not sure if he wants to be that far from home, it is 9+ hours from home even thou he has an Uncle close by.

Thursday-walked 7 miles on the treadmill before we left, didn't bother my knee and I di not wear the brace. The 9+ drive in the car did hurt and when it was my turn to drive, the muscle behind my knee was hurting quite abit lucky I was able to put it in cruise control most of the time.

Friday-We stay with my husband cousin in Raleigh and he was working and his son was at school, so it was just me an my family at home so I spent most of the mprning working using FitTV did the following
Denise Austin Ab workout on ESPN Classic
Sharon Mann Cardio
Namaste Yoga
All Star Trainer with Tony D kickboxing
Really beautiful day, 80+ degrees would have love to go for a run but will at least keep to the rule for the weekend, so I did miss my long run of 16 miles.

Saturday-Took a rest day, weather was nasty-cold and rainy

Sunday-After we got back, made dinner, checked email rested abit and did a quick workout.
Jump Rope 100, 90, 80........10
Josh Hillis Wk4 Wrkt 4 (last one)
1 LDL 44# KB 2x15 L/R
Push Press 25#DB 2x15
Front Squat 25#DB 2x15
Bent Over Row 25# DB 2x15

Added
Leg Extension on Bowflex 3x10 60# total then 3x10 count hold

Will recap for Feb later and give goal for April

Well, went over to see the PT today after I got a call from her, the SMD is out of town for 2 weeks and she really can't do much without his input, right now she said not to run until after I see the Dr. on 4/9 am not sure about, that is a long time for me not to run so I may do some fast walking if it doesn't bother my knee and I have the okay to spin and use the stepper. Did another round of ultrasound since that help my hamstring, I do not believe I have a ligament or muscle problem I think it is more something to do with my bone based on the way it is feeling when it hurts.

Today IClimb surprise on stepper and Josh Hillis Wk4 wrk2 3x

15 KB Swing 16KG
10 Burpees

I also added 2 rounds of Josh Hillis forgotten workout that he had in his blog

15 KB Swing
15 Med Ball throw -6#
15 Box jump 16"
15 Situps

Injury Review

Saturday's Long run didn't go too well after feeling very good all day Friday from the ultrasound I was really looking forward to my long run an it started out really nice, I had 14 miles on tap and I had mapped out a new route that took me to a friends development for water so I won't have to carry any she was at mile 7 but by mile 6 my right knee was hurting really bad 8/10 and all I could do was walk, I stopped and did some stretching and took the brace off but nothing worked. Since I was dressed for running and not walking I was getting cold so I had no choice but to pick up the speed a little since I was still about 2+ miles if I take the short cut home. Got home took my med, ice and had to go grocery shopping for easter. Ended up with almost 9 miles and was so disappointed especially since my pace was so good.

Sunday-Had lots of friends over for Easter Brunch and had a lot of fun then when everybody left I did yogamazing -yoga for your leg and really enjoy it. Appoint with SMD is 4/9 which is too far to wait.

Monday - Slow 5 mile run and a call to the PT. Pain 8/10. Josh Hill Wk4 wrk1
10 Explosions 15#DB
10 Bent Over Row 56#BB

Tuesday- 8 Miles Pain 9/10, last 3 miles was walking, another call to the PT still no call back. Still applying ice and heat and also doing all the stretches, I also bought some new pain patches.
Added Yoga Journal Podcast Hip Opener in the evening

Got to bed late yesterday due to my youngest having a Jazz band concert so I didn't feel like getting up this morning even thou I was awake but totally regretted it when I realized it was Good Friday and we have church service at 7pm and my son's birthday so he was going to pick a place for dinner.

My leg feel surprisingly better, so it seems like the ultrasound was a good call will see how things go after the 14 miler tomorrow which may be on the treadmill due to another snow storm moving in tonight.

Icycle 20 mins

Josh Hillis WK3 Wrkt 3-Strength
SLDL-4x15 16kg KB L/R
Floor Press 4x15 15#/25#
Split Squat 4x15 25# L/R
Bent Over Row 4x15 15#/25#

Frustrating

Woke up early today and was able to get my 7 miles in, my right knee started hurting again about mile 6 but I was able to finish. Didn't take Super Charge today just to make sure I am really over the funk and not just a kick from it.
I saw the PT today and she did ultrasound on my butt+hamstring area, will see if that makes any difference, it is actually getting frustrating especially since last week was a very good week but things seems to be getting bad again. I feel like I can increase my speed if I can only figure out what is going on with my right knee.
For the next couple of weeks, I am going to focus on all the PT exercises and also the exercise to strengthen my butt muscle because I kind of feel that is part of my problem, so instead of doing yoga I will be doing those exercises instead.

Got into bed early as promised and had a realy good night sleep, got up when the alarm went off with a little struggle but got up none the less, felt great, took 14g of Labrada Super Charge for preworkout drink and was ready to go. Did 5.5 miles, 30 mins IClimb on the Stepper and Josh Hillis WK3 Wrk 2 4 rounds-
15-KB Swing 16Kg
10-Renegade Row 15#DB for round 3 use 16kg KB

I really hope I am over the daylight saving time funk.

Tired

Even thou I took Friday-Sunday off from running, I think the lack of sleep over the weekend from driving to Virginia is making me tired and my run slow, it is taking everything in me to get up and run or workout and I am needing a midday nap.

Yesterday, got up brush my teeth and instead of putting on my workout clothes I got right back into bed so i didn't workout till the evening. Did 5 very slow miles + Josh Hillis week 3 workout 2
4 rounds
15 KB Swing 16Kg
10 Explosions (Squat + Push press)

Today got up late and did 3 miles instead of 8 not sure I could have done 8 anyway, I was planning on doing the 5 tonight but I am tired so off to bed early hopefully I am in better shape tomorrow and can do the assigned workout +

Spring Maybe

Yesterday was such a beautiful day the sun was out, temperature mild and just a slight breeze to cool you off. I ran 7.36 miles outside yesterday without my kee brace, I think I am going to need it for awhile, my knee got painful so I slowed down and try to adjust my stride. Due to lack of not enough running distance after 7+ miles I was sick of my neighbourhood and came in and added 5 more miles on the treadmill with the brace on but the damage was already done. So total for the day was 12.36 was planning on 13 since I will be out of town and won't be able to do my long run on Saturday.

Today Josh Hillis WK2 Wrkt 3-Strength
1 Legged Deadlift-3x15 L/R 20KG KB
Push Press 3x15 Round 1 was 56# BB, 2&3 started at 25#DB and dropped to 20# by rep 8
Front Squat 3x15 20#DB/16Kg KB/16KG KB
Bent Over Row 3x15 16KG KB

Side and Back leg lift 2x10 L/R

Got up

It took every ounce of energy that I had but I got up this morning and did my run, am a little bit tired but feel fine. Since I will be out of town this weekend and won't be able to do my long run i decided to break it up and do 7 today and 7 on Friday or if I make it back home on time I will do 7 later today maybe even outside. I know it is not a true long run but I still get the total required miles in.

I added my strength workout which is wor 2 from week 2 of Josh Hillis program.

3 rounds
15-KB Swing 16Kg
10 Renegade Row -25#DB this was really hard after pushing myself on the 7 mile run.

I finish up the workout with Flexible yoga from Iron Girl Strendurance.

My son is really enjoying is track program, I still can believe he is doing it but I am glad he is.

Still

Well, Still can't get up in the morning, so today's 8 miler was done on the treadmill starting at 8:30pm. Am now able to keep a faster pace for a longer time. My right leg is feeling better, i am wearing the brace with every run and start seems to be working and doing all the assigned PT stretches even in my sleep.

Day Light Saving Time

For Monday 3/10

Well, I am not adjusting to the time change at all, my internal clock is cranking and refusing to get up in the morning or go tot bed at the right time. I couldn't get up in th emorning to save my life even thou I was partialy awake so ened up doing my run at 9pm.

Did 5 mile, felt long and tiring but I also did 3 rounds of Josh Hillis Week 2 Wrkt 1

10 Burpees
10 Floor Press 25#DB
10 Bent Over Row 25#DB

I then added 12 reps of pushpress using 16kg KB

Winter Wonderland

Woke up today to over 2 feet of snow and everything white and beautiful, had to make a tunnel to the front door, they finally came around to give our street a pl0w about2pm today, it really has just been hard to keep with the snow since it did stop until almost 10pm yesterday even thou it started at 10am on Friday.

Spent about 1+ hours cleaning the snow this morning so felt it was appropriate to do yoga for snowboarders from yoga amazing

2008 Arnold Classic in Columbus Ohio

I love going to this show,I love the energy and you can't beat over 600 vendors under one roof giving stuff away.

Snow everywhere

Well, it has been snowing since 10am yesterday and has yet to stop, I can barely see anything outside but clean white snow, at least it was a weekend so I didn't have to go out which also means I was stock indoors doing my long run. So did 13 miles on the treadmill watching Pirates of the Caribbean 3, I was suppose to do 12 but miss calculated and ended up with 13, slower than I wanted but my knee acted up all day so I run/walk and also use a knee brace for the first time.

Added Strendurance Iron girl Flexible yoga

Still got running nose and a very sore throat.

Daylight savings time start tomorrow may be I will be able to get some of my weekday run outside.

Snow wise we probably have 18 inches and blowing everywhere.

Yesteday did 6 miles on the treadmill, I realize that I am feeling better and able to run continuously above 5mph without having to drop down to 4mph to recover. One of the goal for the rest of this month is to build on that and try to get all the short runs to finish up least than an 11min/mile, this will be only be done if my body can handle it , long runs will hopefully be below 12min/mile. Added yoga from on demand TV for about 24 mins before going to bed.

Met with my physical therapist again yesterday, there seems to be signifigant improvement in my hamstring but my knee is not improving as fast so she added some knee strengthen exercise that actually showed how week my right knee was compare to my left. I got back to see her again in 2 weeks but so far I think things are going in the right direction.

Today woke up with a running nose and sore throat need to start stoking up on the vitamin C, but got up none the less and did ICycle 21 intervals and workout 3 from Josh Hillis
Single Leg Deadlift 2x15-20# L/R
Floor Press-2x15-20#
Split Squat-2x15-20# L/R
Bend Over Row-2x15-20#

Ab work on the stability Ball

IClimb

Today

IClimb Jumping Ripping Abs
Josh Hill Week 1 wrkt 2
For 20 mins-did 7
15-2 hand swing-24kg
10-Renegade Row(5 per side)-20#DB

Added Plank to side plank with 10#DB
Push Press with 24Kg KB

Then yoga for your feet with yogamazing.

Right leg feels a lot better today

Nasty weather overnight, ice storm so we ended up with a power outage for about 1 hour and then off and On for another 20, so I had to get out of bed to unplug the computer and other stuff so they don't get damage but the cable box did died so my hisband is going to take it in for a new one.

March Goal

Run: 151 Miles based on Vertical Running Training Program
Strength: 12 sessions using Josh Hillis Stubborn Fat program
Flexibility: 12 sessions mainly from yogamazing
Cross Train: ICycle on Spin Bike or Iclimb on stepper
Race: None Planned

Feb Recap

Goal
Run 98 (this had to be revised since previous goal of 122 included some of March from trainer)
Strength - 13 sessions focus was RFFL
Flexibility - 12 sessions
X-train - 8

Actual
Run 94.45 (96.3% of goal)
Strebgth - 13 sessions
Flexibility - 11 sessions
x-train - 4 sessions

I didn't meet the running goal due to over slepping and not having enough time after work to fit it in, need to conciously include cross training in my routine, I think my body will be the better for it.

Injury wise, my right leg is still a problem, when to the doctor and am also seeing a physical therapist, when the pain was bad we were looking at a 9, worst was going up and down steps.

Looking at my running log, I am running a little bit faster which I am happy about, the last couple of long run I have been able to keep below 12 min/mile and the short runs are averaging less than 11 min/mile.

No race this month.

Black Toe

Ran 8.1 miles on the treadmill this morning, my knee wasn't totally cooperating but we got thru anyway.

Noticed today that my middle toe on my left leg is black, no pain just black. I picked up another bigger heating pad today for my leg so as to make it easier to do hot/cold rotation.

Time to get fitted for new shoes.

Today was the election Primary in Ohio so I voted before going to work since the weather in the evening was going to be nasty.

Update

5 miles run
week 1 wrkt1 of Josh Hillis "The Stubborn holiday fat workout" I really need my strength program to be 30 mins or less, working my total body.

How many rounds in 20 mins (I did 12)
10-Squat + push press using 15#DB each
10-bent over row using 56#BB

Finish off with KB Push Press using 16kg-10 on each side

My right leg still hurt like hell even though they say nothing is really wrong, I see the therapist again on Thursday and my left breast was recheck with ultrasound, no cause for alarm right now recheck in one year.

Will be back later for a wrap up of Feb and also my posy on the 20th Arnold classic