Kat Attack!

Word!

Update for the week…

6/17- 7 miles; 6/18- 4 miles; today 6/20- 9 miles followed by 20 minutes bike with high cadence.

smooth sailing…. fingers crossed.

So happy today! Got 30 minutes ab/core work, a solid 5 mile run (with .25 warm/.25 cool) and a good 35 minutes bike ride done this morning.

No pain, stiffness or anything during the run, post run or all day. Fingers crossed!!!

Plan for tomorrow- bike in the morning-40 minute with intervals, followed with 30 steady spinning, 5 minute cool.   Weights in the pm following my usual mix. 

Plan for the week-Since today’s run went well, I will aim for a 6 miler on Tuesday morning. To give a bit more time between runs, I think I will run Wednesday after work (4 miler) and do abs/core that morning. Thursday will be weights only in the morning, possibly a rest day. Usual Friday morning run ( may push to 7 miles if all ok.), ab/core and bike (45 minutes.) Saturday- weights in the am, bike for 1:30 in the afternoon.  Sunday- abs/core, run (7-8 miles if all ok), 30-45 minutes bike.

I didn’t move a muscle yesterday. Well, excersize wise. I didn’t feel all that well due to the giant amount of sugar I ate on Wednesday. Blahhhh….  And then, I ate a bunch of tortilla chips yesterday (my favorite) and a fresh yummy, flour tortilla and huevos con chorizo. MMMM…. enough splurging!

Took a chance, again, and ran 4.5 on the TM with .5 warm/cool. Followed that with a solid 30 minute ride on the trainer. Started the morning with the usual ab/ core for a Friday.

Achillies feels ok. I didn’t have any discomfort while running, except for a twinge or two if I mis-stepped. I have a slight, very slight post run ’sensation’…its not pain, or tightness. Just residual feeling. I think I might do every other day shorter length runs for a bit… I have to think about how to make this work. Dang injury.

I just realized I never posted anything yesterday.

so..6/10

Biked on the trainer for 1:15. 4 x 4 minute intervals with a solid 30 min tempo at the end. It was a pretty good workout.

6/11

abs/core this am. At least 60 minutes on the bike after work- hills, etc.

4 miles this morning with a .25 mile warm, and .25 mile cool. Had some achillies issues, but no pain and less stiffness than on Friday. 

Got a solid 1:45 ride in yesterday as well as a good strength workout… The wind was driving me nuts on the ride. I verbally abused the wind outloud a couple times. Ass. Made life hard… so did my semi flat tires.

Drank too much last night and felt like crap this morning. Again, thats why I DON”T DRINK. Once in a while is alright….dang sangria. Its so delicious…so wroth it.

Skipped working out this morning until I was feeling better. Got in a decent ab/ core workout and a nice 1:20 ride with Brian. A few gusts of wind tested my patience again.  Brian’s leg hurt, but he killed the hill after  I told him “In the words of Lance Armstrong- pain is temporary, quitting lasts forvever”. I think that helped him.  I actually was kind of leg tired myself, and thought about excusing myself from the hill… I would have been mad if I did. I am glad I can own that.

Back to the treadmil tomorrow morning. I plan for all to go well. What Ms. Achillies has planned is another story. Maybe she is ready to press on. I sure hope so. I really don’t like skipping a run. Let alone several!

Started off the morning with 40 minutes of abs/core. Ran what I thought would be 8 miles, but, I turned down the wrong street. Run ended up being 7.91- close enough.  The path I chose was pretty flat, a few minor inclines. My Achillies started to get tight, but I didn’t have any pain. I iced it once I got home.  Its a little stiff/ sore this afternoon. Bummer. I don’t know if its the hard ground or incline…???  I guess the slight increase in distance could add to it, but, I ran it in 68 minutes. I have run 60 minutes several times over the past week with no problem.  Its got to be the hard ground. Sheeeeit. 

Hit the trainer for 45 minutes- did the Lance workout. 

I hope the Achillies is just ‘tired’ today. I might skip running Sunday and just do a nice long ride instead. I am supossed to get back into training mode on Monday. I don’t know… I might need to stick to the dreadmil for awhile, or do my shorter runs outdoors for now. I guess we will see how it goes….

No running today… good old ‘rest day’.  40 minutes of strength training this am.

5 total miles this morning…. .25 walk, .25 jog warm up- 4 solid miles ran at 8:57, .25 jog, .25 walk cool down.

Today is the first day I have ran back to back days since the race/ injury.  I slapped the ice pack on there just in case … I didnt have any pain/ tightness while running, but I fear re-injury. I dislike, well I HATE, being on the bench from running. It pisses me off.

Planning to get in a good 30-45 minutes in ab/ core this evening before dinner as well.

6.5 quality miles with .25 walk for cool down. Ran at 8:57 pace for 5/6.5 miles, cooled the final .5 at 9:22.

I think I need to back off the bike right now- my knees are sore. I biked a hard 45 minutes last night…  maybe I will cut that down to an easier ride, or skip before longer runs.

 Achillies feeling great- not even stiff at start of the run today!

Romeo got pissy at 6 miles exactly- he barked at me! Jerk… all he wanted was food. Kinda funny.