New Training Plan

I'm thinking of changing my training plan to include more CrossFit and less running. This weekend I took a mini vacation with my sister-in-law. One of the things we chatted about was ways we are trying to keep ourselves healthy. We have different goals and different health issues but similar struggles as we try to stay on the road to good health. She talked about certain foods being a trigger for her. My trigger seems to be exercise.

I have two types of exercises that I currently enjoy, running and CrossFit. But, much like a diet, I am struggling to find a balance between the right amounts of each. Both can bring a balance to my life and make me feel healthy, when I have enough of each. They complement each other as well. Both make me feel strong.

My current plan (which I've struggled with for various reasons) has been CrossFit two times a week, running three times a week, rest two days a week. I'm thinking of changing it to CrossFit 3 times a week, running 2 times a week, rest 2 times a week. That gives me two days with the ARC and an extra day of strength training. The CrossFit helps my running so I think the balance may be better this way. And running provides me with goals for my workouts. And, now that I think about it, this is the way my schedule was when I first started training. Back when I was enjoying it and had rediscovered my strength.

My CrossFit gym (box is what they call it) is moving too. It will now be part of my commute. So, I think that will help with my new plan too. And, Tuesday track sessions with the club have changed to 6pm which means I can make it to those runs now too.

Balance. Or, is it just consistency? Either way, it makes me happy and more relaxed.

Monday - CF 6pm
Tuesday - track 6pm
Wednesday - CF 6pm
Thursday - rest
Friday - CF
Saturday - rest
Sunday - LSD

Let's see what kind of results I'll get from this. I want to PR at the Georgetown to Idaho Springs half in August. :-)

Up coming races

Here are the races I am currently registered for:

May 5th - Greenland Trail 8 mile
May 20th - Colfax Relay
August 11th - Georgetown to Idaho Springs
September 30th - Bear Chase 1/2

I'm also planning to do:
May 13th - Women's Classic 10K
July 4th - Avery 4 on the 4th

I am not scheduling anything in June in anticipation of the grandkid being born. July 1st my niece is also due to give birth to her first kid. So, the July 4th race is questionable. I'm looking forward to some time off. But, I am also aiming for a PR at the G'town race. I hear it's all downhill.

Work-related

My inconsistent running has been due to work-related stresses. My mind is full of thoughts I can't figure out. Usually running helps to clear my head but this is something else entirely. This is bigger than running. It's bigger than crossfit. So, instead of turning to my workouts to help solve the problem, I'm just going to take them when I can get them. And try to enjoy them for what they are - stress relief.

After the Platte River half, I had some knee pain that was troubling me. I ran a 5K on the Tuesday after the half when I probably should have been resting.

On Wednesday, I went to Kaiser. As luck would have it, the only doctor available that day was a woman about my age who is a runner. (I suppose the odds are pretty good that a doctor will also be a runner here in Colorado.) At any rate, I had some xrays and a consult with this ortho doc. She said that I probably have bursitis in my hip (which is where this knee pain originated) but she didn't think it was related to the knee. The knee she thought was probably some over use to some degree. My training leading up to the half was pretty haphazard and mostly crossfit. So, the distance was a bit much when I stopped to think about it. She prescribed 5 days of rest. That took me through this past Monday.

On Tuesday, I met my boot camp friends for a workout in the park near work. We did some hill sprints, squats, lunges, abs, and burpees. The knee felt just fine. :-) On Wednesday, I went to crossfit. The WOD was a 16 minute AMRAP - 5 95lb deadlifts, 10 bar facing burpees, 15 20lb floor dumbbell presses. I tried to lift 25lb DB and that just killed my left shoulder. I was done after that first round even after switching to the 20lb. Ugh. Working out that work stress is tough.

Today, I packed my running gear but didn't make it out the door. Tomorrow I am taking a mini vacation with my sister-in-law. We both feel the need to get out of dodge for a bit. I'll pack my running gear. And I'll get to crossfit in the morning before we hit the road. But, if I run, great. If not, that will have to do for now.

I do have a trail run on May 5th. 8 miles. I'm not worried. It's my first trial race so I'm a bit disappointed that I haven't been training for it. But, I'll train for the trail half coming up in September. My mom will be back for her 2nd knee surgery by then. I'm trying not to project too far ahead because it stresses me out. But, I do have a few races that I'm registered for. Hopefully my counseling sessions will put me back on track and life back into perspective. Then I can just relax and run again.

Mini vacation tomorrow! Soaking in the Thermopolis hot spring! Woot! Woot!

Platte River Half Marathon

About a week ago I ran my 5th half marathon. It became a sort of experiment for me. I hadn't run very much but had been doing my crossfit work outs for a couple of weeks. I haven't decided if it was a success or not. On the one hand, I ran my fastest half in Colorado finishing in 2:37:34. On the other hand, it was quite painful. I was good for about 8 miles. At about 10 miles I was really feeling pain in my hip that also became pain in my knee. Now, I have always had the hip pain so I wasn't surprised or worried by it. But, the knee pain was something new. Now I am on doctor prescribed rest for 5 days. I'm on day 3 right now.

The race itself was interesting I suppose you could say. The weather was threatening to be very cold and wet. However, it turned out to be ok for the first half of the race. The sun even came out at times. But the second half of the race became overcast, windy and even had a bit of rain. By the time my race was over it was quite miserable standing around for the after party. It even started to snow as we walked back to the car.

Most of the race was on the paved bike path. I was worried about that because there were about 3,000 people registered. It didn't turn out to be too crowded though so that was good. There was a staggered start. I started in the slow 3rd wave for runners finishing in more than 2:10 minutes. We ran through downtown Littleton for a bit before hitting the bike path headed towards downtown Denver.

I arrived with my friend Sarah and a couple of other running club friends. Sarah and I planned to run it together but we got separated before the start. She ran to find another friend of ours and then I had to pee. We didn't find each other again until mile 11 when I caught up with her.

One weird thing about this race was that I didn't eat any sport beans or carry any water. I only drank water and some Powerade at the aid stations. I also had one Thin Mint Girl Scout cookie at one of the aid stations. I usually eat more. I'm not sure what's up with that. I sure felt like I was working hard but I didn't feel like my energy was draining or anything like that.

My split times were interesting too. I felt very strong in the first half of the race. That shows in my fast for me split times. I was on pace for and felt as comfortable as I was in New Orleans. I did take it easy on the 7th mile. I remember slowing down on purpose but I can't remember why exactly. But, I picked it up again in the 8th mile. But, that's when my hip started to hurt so I slowed again and started to take walk breaks. The wind also started to pick up at that point. But, even my walk/run pace was not too bad. But, at that point, I was sure, because of the wind, that I wouldn't make 2:30 anymore. Sarah and I commiserated when I caught up to her. And then I pushed on. There was a bridge climb just before the finish. I was surprised at how I was able to run up that hill at that point in the race. I did take a longer walk break just before the bridge which helped. Inspired by that, I "sprinted" to the finish in considerable pain. I just wanted to get the run over with at that point.

So, in the end, I was pleased with my time but not so happy with my performance. Again.

I am lacking in focus due to some work-related stresses. And I've let it affect my training. I need a vacation to clear my head so that I can regain my strength. Even a short one will do. My mental strength is failing me. My body feels strong even with a knee and hip twinge here and there.

Focus.
Focus.
Focus.

I'm not exactly sure how my times have been improving even though I haven't been training in a focused way. I haven't even been running very much. I'm happy with that but am perplexed. That's why I need to get focused. I want to be faster. But, I want to do it right and not get injured.

Focus.

April so far

The month of April has looked like this:
1st - about 6 miles of a crappy "long run"
4th - Crossfit
5th - 3.8 miles trail run
6th - Crossfit
9th - Crossfit
10th - boot camp work out

Tomorrow I'll be at Crossfit again. Sunday, I have a half marathon. Yikes! I'm excited for the beer after. There had better be some left by the time I finish.

Maybe I'll rest Thursday and Friday.

Caballo

(from the book Born to Run by Chris McDougall)

"Don't fight the trail. Take what it gives you ... Think easy, light, smooth and fast. You start with easy because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing, you work on making it smooooooth. You won't have to worry about the last one -- you get those three, and you'll be fast."
-- Micah True (1954 - 2012)

Two Ponds NWR

Tucked away in Arvada is the Two Ponds National Wildlife Refuge. I'd been there once a long time ago, probably for a raptor thing, but I don't really remember. Apparently, the two trail heads I pass every day on my way to work are part of this NWR system. Who knew? Well, probably lots of people. Anyway, on my run Sunday, I decided to venture onto the trail for a bit. I didn't know where it went or how long it would be or anything but, I went anyway.

I took the trail head that is just south of the building labeled "Arvada Health Center Optical" on the Google map above. There was a kiosk with a map which was very helpful. I ran clockwise on the outer loop which put me right at the junction where W. 77th Dr. is marked on the map. There was another kiosk and signage at that junction. I took these photos from that vantage point.

 Being a NWR, only hiking is allowed. You can't even picnic here.

 It would be nice if these markers were at the trail junctions too.

 Nice! Could be anywhere in Colorado but it's right smack dab in the middle of the suburbs.

That's Kipling at the light.

Maybe next time I'll venture over the bridge and into the park. It was a fun trek off the pavement in the middle of my 6 mile run.

Training...meh.

I slept in this morning and missed meeting the ARC for the group long run. But, I did get out the door to get a run in on my own. I'd originally planned for at least 8 miles but this one turned out to be only 6 miles. I don't run my long runs well when I'm by myself. Which is weird because I've run all my half marathons by myself. But, I always go too fast on my training runs unless I'm with other people. I don't know why. It's something I need to work on. Or, I need to get up on time and run with the club.

I also opted out of the 4Kay run on Saturday morning. I picked up my packet on Friday, since I had the day off, and I was able to get my race shirt. The more I thought about it, the less I felt like getting up early to drive and park downtown all to run 2.5 miles. Meh. The reason I registered for this race was because it was part of the Women's Final Four here in Denver and it was a fund raiser in memory of the North Carolina coach Kay who died of breast cancer. While I was at Tourney Town picking up my packet, I also got to walk around and see all the cool things at the event. I also bought some basketball shorts - pink Play4Kay shorts. So, I felt like I'd done my part as far as the race went.

My next race is the Platte River half marathon on April 15th. Once again, I feel unprepared for this, my 5th half marathon. Why do I keep doing this to myself? Ugh. Since the New Orleans Rock and Roll half, I've only run a few times. I've done 3.2 mi, 3.2 mi, 8 mi, 4.51 mi, and 6 mi. The first three runs were the week after I got back. The last two were both this week. And I've managed one CrossFit workout. I've got two weeks to get any substantive workouts in.

And, I've registered for the Bear Chase Trail half marathon on September 30th. Trails... I met Sarah this week at Matthews/Winters Open Space park. We ran about 4.5 miles on an out and back trail. It had some challenging hills and some technical bits too. It was probably like jumping in the pool at the deep end for Sarah's first trail run. We are planning to meet at Van Bibber this week.

Next week's plan:
Monday - Rest
Tuesday - Speed work at track with ARC (or hill sprints at Scott Carpenter)
Wednesday - CrossFit
Thursday - Van Bibber trail run
Friday - CrossFit
Saturday - Rest
Sunday - LSD

(Maybe writing it down in the blog will help.)