KristenRuns

Wed, Jun 21, 2017

Wed, 21 Jun 2017 06:00:00

Warm up. 2x300 moderate, 6x50 fast. Cool down.

Tue, Jun 20, 2017

Tue, 20 Jun 2017 06:00:00

Vinyasa yoga class at Chelsea Piers

Mon, Jun 19, 2017

Mon, 19 Jun 2017 06:00:00

Core and upper body

Sun, Jun 18, 2017

Sun, 18 Jun 2017 06:00:00

W/u

3x(100y moderate, 2x50y fast)

C/d

Sat, Jun 17, 2017

Sat, 17 Jun 2017 06:00:00

W/u

50, 100, 150, 100, 50 moderate

C/d

Fri, Jun 16, 2017

Fri, 16 Jun 2017 06:00:00

w/u

8 x 100 mixture of easy, moderate, and fast (2:10, 2:05, 2:00)

c/d

Thu, Jun 15, 2017

Thu, 15 Jun 2017 06:00:00

Weights at Chelsea Piers - back and arms.

Wed, Jun 14, 2017

Wed, 14 Jun 2017 06:00:00

w/u

4x200 front crawl moderate (4:12-15)

c/d

Tue, Jun 13, 2017

Tue, 13 Jun 2017 06:00:00

Weights at NYSCGC

Wed, Jun 07, 2017

Wed, 07 Jun 2017 06:00:00

Weights at Chelsea Piers. Chest and shoulders

Mon, Jun 05, 2017

Mon, 05 Jun 2017 06:00:00

Weights at NYSC Grand Central. So busy, so workout was random bc just going for open machines!

Sun, Jun 04, 2017

Sun, 04 Jun 2017 06:00:00

Early morning swim.

W/U 100 free; 2x50 back

3x200 descending (easy, moderate, fast)

C/D 100 free. 5x50 back

45 minutes of weights and stretching - the usual.

Sat, Jun 03, 2017

Sat, 03 Jun 2017 06:00:00

Early morning swim...

W/U 200 freeeasy; 300 yards back stroke.

2x100 easy (2:15); 2x100 moderate (2:05); 2x100 hard (2:00) (all free)

C/U 150 free; 100 back stroke; 50 free.

I was out late last night and didn't get much sleep. This swim was a struggle! Back stroke felt pretty good. I'm getting it.

30 minutes of weights - core, PT, upper body.

Fri, Jun 02, 2017

Fri, 02 Jun 2017 06:00:00

Got my MRI read today and diagnosed with another tibial stress fracture in the same exact spot as 2015. It's small - just the beggining of one. I've already been off of running for one month. I'm going to be off for another month - maybe 2 months. I go back to the doctor in 4 weeks.

Not under the kind of restrictions I was last time...I am only not supposed to run and take ibuprofin/NSAIDs (have been shown to affect bone osteogenesis during fracture healing).

I'm going to take these 4 weeks and improve swimming - espcially backstroke and continue weights - especially core and flexibility.

What did I do wrong?

November – average 20 miles a week. December was about the same. Took two weeks off Christmas and New Years. Then ran three hard weeks – 33, 21, and 40 (with a half marathon race). Then tibia started talking to me in February. Cut mileage a lot but continued to do races in Feb., March, and April.

Things I will do better in the future –

More rest before and after races. I had difficult training weeks the week before races and tended to take an easy 5 days after races. I need to do no workouts the week before a race, and I would also be better off skipping a long run on the weekend following a race. I should really take 2 weeks off of all workouts after a race.
Ease up mileage after extended breaks. I can’t just jump back in after weeks off like I have been doing all year with hard weeks or races.
Run easy miles slower. Most of my runs were about 8:00 this fall and winter. I became a speed demon after the hot summer was over. It felt so good and easy to run 8:00 but that was too fast. My best half marathon pace was like 7:10...
Better form. I got a form evaluation when I started PT last month. I had changed my form and had become a major heal striker, especially on my right side. I was majorly overstriding and created bad ground force angles. Also hips were dropping a little bit. So need to improve core, hip, and glute strength and continue on improving form.

Things I did well – full rest day every week. Just a few double workout days (second workout was always yoga).

Thu, Jun 01, 2017

Thu, 01 Jun 2017 06:00:00

Swimming lesson with Jahi - learning backstroke.

Weights workout - core, PT, a little upper body - the usual

Wed, May 31, 2017

Wed, 31 May 2017 06:00:00

Weight session at NYSC-GC. 5x 20 leg lifts in Roman chair. 5x side planks w leg raise. 3x back extension 3 ways. 5x leg curls and unweighted squats. 3x hip abduction. 3x dips.

Mon, May 29, 2017

Mon, 29 May 2017 06:00:00

Swim - w/u 100y front & 50y kick. 2x100y @ moderate (< 2:00) 2x100y kick. c/d 100y front & 50y kick Core / upper body weights Stretching Chelsea Piers

Sun, May 28, 2017

Sun, 28 May 2017 06:00:00

45 minute swim and core/PT strength at Chelsea Piers

Sat, May 27, 2017

Sat, 27 May 2017 06:00:00

My first structured swim work out. I am tyring to get more comfortable swimming faster so that I can get my heart rate out of the 130s during my swims. When I swim fast, it still feels like coordinated drowning...trying to get comfortable with that feeling. Maybe I need a better analogy ;)

W/U, drills, 8x (100 yards moderate effort & 50 yards focusing on form and long strokes), C/D (42 minutes)

About an hour of core, upperbody, stretching.

Fri, May 26, 2017

Fri, 26 May 2017 06:00:00

Yoga class and sushi with Juliana. My kind of Friday night!

Thu, May 25, 2017

Thu, 25 May 2017 06:00:00

Upper body and core at NYSC GC. Had an MRI this morning on tibia. Just to be sure I'm fine. MRIs cost a lot more in NY. $1300 v $500 in San Diego. Thankful mine was covered by insurance.

Wed, May 24, 2017

Wed, 24 May 2017 06:00:00

30 minute swim and 30 minutes on core at Chelsea Piers.

Tue, May 23, 2017

Tue, 23 May 2017 06:00:00

Weights and stretching at the most crowded gym I've ever seen. NY Sports Club in Grand Central Station.

Mon, May 22, 2017

Mon, 22 May 2017 06:00:00

1400 yards in 35 minutes. Front crawl and back stroke drills

Sun, May 21, 2017

Sun, 21 May 2017 06:00:00

Weights and stretching