Today is sunday, my only official rest day. And since my Sundays are very relaxed and include teaching a yoga class for runners, I feel overall pretty happy!!
Here's the week in review, with 5 days of activity, starting to get the groove back, and returning slowly to the "full on" I'M TRAINING mode.
*On Monday, I did spin/sculpt. 30 min of full on spin followed by yoga with weights, which means, I'm adding weight training to my routine. yay! It delivered the kick ass work out I needed and left me drained!
*I took tuesday off, since I work late on monday nights and I've been battling a cold/cough/congestion for a week now that kept me in bed... wasted day.
*Wednesday, I decided to only do some yoga, and the class had so many hip openers, it was wonderful.
*Thursday marked my first hill training day of the season, on the treadmill.. I did 1/2 mile at 9% incline power walk to warm up, then 1/2 mile run at 0% incline, then kept running, switching every 1/2 mile to 3% , 0%, 6%, then back to 0%, cooling down with a power walk again at 9% incline. Only did 3.5 miles and switched gears to yoga right after, delivering an hour long for stretching all the muscles I worked so hard on those inclines.
*Friday stayed pretty mellow, with 1hr walk with the dog and 1 hour of yoga. I'm tending to a small back pain on my left side, making smart choices, and resting before a real injury occurs...I think we all know that's the name of the game in the end.
*Saturday, 1st long run of the season.... supposed to run 5 miles, and ended up running 3.5 miles since my sinuses and cough were killing me.. a total bummer. After the run, did 50 squats, 100 sit ups and 50 push ups. As part of the Qi Ryders Challenge! Keeping Colorado the fittest State in the United States for 2011.
That's it for this week.... Next week should be fun!!!
Sunday, January 16, 2011
Saturday, January 8, 2011
9 Days Gone. January 2011
I can't believe the days are already flying by, and I seriously need to get back in the groove (aka training mode) for all the events I have planned for the year.
Here's the list:
5-31 Bolder Boulder 10K
6-5 Steamboat 1/2 Marathon
7-31 San Francisco Marathon
10-18 Denver 1/2 Marathon
I learned from my injury last year that I can only run 1 full marathon per year, and add shorter events in between to keep the motivation going.
I sent my application to become a Team Captain for Team In Training and got accepted! I'm so excited about this, not only because I'll contribute to such a great cause and get to help people reach their goal of fundraising and completing an event, but because I'll get to see a lot of the same faces from my very 1st TNT event; my coach Andy, who's super awesome and so encouraging, who even got me some nutella packs to go for the race (he knows of my love of nutella after running); my best running buddy Erin, who kept me company in all long runs AND the marathon!; Holly who's faster than me, and super friendly southern lady; Whitney, who's an example of dedication, great energy and courage, our hero!; Stephon who's our personal cheerleader, and stayed with me through the worst run of my season, and kept me from crying (seriously!), I'm excited he's going to be our assist. coach!. Ashley, our office contact.. I've lost track how many times I e-mailed her or called her with questions, and she always replied with a smile. Everyone at the TNT office is just great! I'm proud and excited to continue my journey with them.
So for training...what to do what to do??
My official training season starts February 6th with the Team, so in the meantime, I'm keeping the mileage short, basically doing maintenance runs, while trying to keep my new running bud's pace (hopefully this will start preparing me and making me a bit faster? I can only hope).
So far the plan will include, yoga 6 days a week for at least 1hr a day, but I may increase to 3hrs a day as the mileage increases (specially after the long run). The reason is simple, yoga will lengthen the muscles back to their natural state after the pounding from running, thus avoiding injury (this was the formula for the San Diego Marathon and I ran the whole race minus injuries of any kind).
It will probably look something like this;
*Monday: Spin-Sculpt (spin for 30 min followed by yoga with weights for 30 min) + 1hr of yoga OR Mountain Warrior on the real Ryders' bikes (1 1/2 hr workout that includes: spinning, cardio blast training and boxing)
*Tuesday: Easy run 3 to 5 miles + 1 hr of yoga
*Wednesday: Track work + 1 hr of yoga
*Thursday: Spin- Yoga
*Friday: Yoga
*Saturday: Long Run + Long Yoga
*Sunday: Rest Day
I'm sure this will look entirely different once the training gets going, but at least that's a plan... I may run a bit more during the week, or I may not, it all depends on my right knee, that in reality is my S.I Joint on the left side that starts acting up.
Also, I may switch track work to hill training every other week. I have the good fortune of having Red Rocks Amphitheater as my training ground for hills, and since I have to conquer all the hills in San Francisco (at least the ones during the 1st 10 miles), I need to be better prepared than the 1st time I ran them.
Here's a picture of Red Rocks... in all its glory!
Here's the list:
5-31 Bolder Boulder 10K
6-5 Steamboat 1/2 Marathon
7-31 San Francisco Marathon
10-18 Denver 1/2 Marathon
I learned from my injury last year that I can only run 1 full marathon per year, and add shorter events in between to keep the motivation going.
I sent my application to become a Team Captain for Team In Training and got accepted! I'm so excited about this, not only because I'll contribute to such a great cause and get to help people reach their goal of fundraising and completing an event, but because I'll get to see a lot of the same faces from my very 1st TNT event; my coach Andy, who's super awesome and so encouraging, who even got me some nutella packs to go for the race (he knows of my love of nutella after running); my best running buddy Erin, who kept me company in all long runs AND the marathon!; Holly who's faster than me, and super friendly southern lady; Whitney, who's an example of dedication, great energy and courage, our hero!; Stephon who's our personal cheerleader, and stayed with me through the worst run of my season, and kept me from crying (seriously!), I'm excited he's going to be our assist. coach!. Ashley, our office contact.. I've lost track how many times I e-mailed her or called her with questions, and she always replied with a smile. Everyone at the TNT office is just great! I'm proud and excited to continue my journey with them.
So for training...what to do what to do??
My official training season starts February 6th with the Team, so in the meantime, I'm keeping the mileage short, basically doing maintenance runs, while trying to keep my new running bud's pace (hopefully this will start preparing me and making me a bit faster? I can only hope).
So far the plan will include, yoga 6 days a week for at least 1hr a day, but I may increase to 3hrs a day as the mileage increases (specially after the long run). The reason is simple, yoga will lengthen the muscles back to their natural state after the pounding from running, thus avoiding injury (this was the formula for the San Diego Marathon and I ran the whole race minus injuries of any kind).
It will probably look something like this;
*Monday: Spin-Sculpt (spin for 30 min followed by yoga with weights for 30 min) + 1hr of yoga OR Mountain Warrior on the real Ryders' bikes (1 1/2 hr workout that includes: spinning, cardio blast training and boxing)
*Tuesday: Easy run 3 to 5 miles + 1 hr of yoga
*Wednesday: Track work + 1 hr of yoga
*Thursday: Spin- Yoga
*Friday: Yoga
*Saturday: Long Run + Long Yoga
*Sunday: Rest Day
I'm sure this will look entirely different once the training gets going, but at least that's a plan... I may run a bit more during the week, or I may not, it all depends on my right knee, that in reality is my S.I Joint on the left side that starts acting up.
Also, I may switch track work to hill training every other week. I have the good fortune of having Red Rocks Amphitheater as my training ground for hills, and since I have to conquer all the hills in San Francisco (at least the ones during the 1st 10 miles), I need to be better prepared than the 1st time I ran them.
Here's a picture of Red Rocks... in all its glory!
We will see how the year starts shaping up.!
Friday, December 17, 2010
Running at 25 degrees..
Well, winter is really starting to make an appearance in Denver.. I'm personally not a big fan, but well, I love every aspect of this city except for the snow, so I'll deal with it, like I've done for the past 12 years.
Today I went for my 1st official snow/drizzle 25 degree weather run, where the cloud coverage keeps the sun from shining (something I love the most about Denver) and it takes about 3 miles to get warm.
So we decided to do 5 miles!
After a great birthday party last night, and me partaking in a few (3) beers, I almost felt compelled to say: hell no! I'm not running in the cold, I'll hit the treadmill later!. but in the end, running with someone will always beat running alone, because of the accountability factor, and most specially, because he was also there last night at the party, so, no excuse to be lame! hehe.
So thanks again to my new awesome running bud Ryan for the extra push (literally, his pace is way faster than mine, and the more we run, the faster he gets -whereas the longer I run, the slower I get-).
Crosstraining continues as usual, with a small hiatus on the bike starting tomorrow, since I'm getting an awesome tattoo on my ribs tomorrow, so I'll be out of sweating commission until the tat is healed.
Two more weeks to keep it nice and easy and come January 1st, no more messing around! training season will begin again.
And for extra fun, I'm sending my application to be team captain with Team In Training for their upcoming summer season! woohoo! I love those peeps, the cause, the mission, the training, everything is worth every minute.
Cheers friends!
Today I went for my 1st official snow/drizzle 25 degree weather run, where the cloud coverage keeps the sun from shining (something I love the most about Denver) and it takes about 3 miles to get warm.
So we decided to do 5 miles!
After a great birthday party last night, and me partaking in a few (3) beers, I almost felt compelled to say: hell no! I'm not running in the cold, I'll hit the treadmill later!. but in the end, running with someone will always beat running alone, because of the accountability factor, and most specially, because he was also there last night at the party, so, no excuse to be lame! hehe.
So thanks again to my new awesome running bud Ryan for the extra push (literally, his pace is way faster than mine, and the more we run, the faster he gets -whereas the longer I run, the slower I get-).
Crosstraining continues as usual, with a small hiatus on the bike starting tomorrow, since I'm getting an awesome tattoo on my ribs tomorrow, so I'll be out of sweating commission until the tat is healed.
Two more weeks to keep it nice and easy and come January 1st, no more messing around! training season will begin again.
And for extra fun, I'm sending my application to be team captain with Team In Training for their upcoming summer season! woohoo! I love those peeps, the cause, the mission, the training, everything is worth every minute.
Cheers friends!
Friday, December 10, 2010
Training at Altitude. December part 1.
This is my first blog....
It will contain all of my adventures in training at a mile high....
I AM OFFICIALLY REGISTERED FOR THE SF MARATHON JULY 31ST. 2011
So, it is time to train again... and this will become my "training diary" of sorts, and will have links to my awesome Garmin "computer" too!
So far, I have been cross training like crazy, nursing the injury that made me complete 13.1 miles at the Denver Marathon instead of 26.2.
This is what I've done so far...
*Monday Nov. 29th - Qi Ryders Mountain Warriors... 1 1/2 hrs of ass kicking bootcamp style training and then 1hr of spinning on the real ryders.
* Tuesday - No training today. Long day of work
*Wednesday Dec. 1st.- Anusara Yoga. Always good for the soul and most specially all my leg muscles!
*Thursday Dec. 2nd - Vinyasa Yoga. Powerful balancing poses with Raven.
*Friday Dec. 3rd. Willpower & Grace. Holy Quadriceps workout! Sara is a great teacher.
*Saturday Dec. 4th. Run & then Yoga. Gotta keep those legs moving and strong; got on the treadmill to "feel it out" after my month and a half hiatus and ran 2.5 miles and it felt great! afterwards, a great yoga session followed (with the fabulous Kylie) to stretch out properly.
*Sundays are my days off, and they will always be, since I'll continue to have my long runs on Saturday; and in fact, I teach yoga for runners on Sundays!
*Monday Dec.6th. Qi Ryders Mountain Warriors. I just love this program so much, it always changes, it's never dull, and they make us work so hard, it is totally worth the hurt! I'm so grateful Chris and Nick keep us going!
*Tuesday Dec 7th. Spin / Barre. Decided to check out the new "craze" out there, with the whole barre program. I am not convinced yet, since I never wanted to be a ballerina, therefore feeling very ridiculous the entire workout..but the spin part is always fun (I missed the yoga though). That being said, the barre does its work, and the calfs get an intense workout for sure!
* Wednesday - No training today, every week, I get the one day where work gets in the way...
*Thursday Dec. 9th. 1ST OFFICIAL RUN OF THE SEASON OUTDOORS! Oh how fun! Went to Wash Park for the loop. 2.5 miles with Ryan (it's nice to have a running bud that can run later than 6am!)
*Friday Dec. 10th. Spin / Sculpt. the terrific combo to tone upper body and create more strength!
*Saturday Dec. 11th. tomorrow I will do spin / yoga or run and then do yoga, yet to be determined, either way, I'm gonna keep moving; because a body in motion, stays in motion!!!
For those of you curious and wanting more info on the location and times of all of this great cross training tools/programs you can go to:
www.qiryders.com
www.qidenver.com
It will contain all of my adventures in training at a mile high....
I AM OFFICIALLY REGISTERED FOR THE SF MARATHON JULY 31ST. 2011
So, it is time to train again... and this will become my "training diary" of sorts, and will have links to my awesome Garmin "computer" too!
So far, I have been cross training like crazy, nursing the injury that made me complete 13.1 miles at the Denver Marathon instead of 26.2.
This is what I've done so far...
*Monday Nov. 29th - Qi Ryders Mountain Warriors... 1 1/2 hrs of ass kicking bootcamp style training and then 1hr of spinning on the real ryders.
* Tuesday - No training today. Long day of work
*Wednesday Dec. 1st.- Anusara Yoga. Always good for the soul and most specially all my leg muscles!
*Thursday Dec. 2nd - Vinyasa Yoga. Powerful balancing poses with Raven.
*Friday Dec. 3rd. Willpower & Grace. Holy Quadriceps workout! Sara is a great teacher.
*Saturday Dec. 4th. Run & then Yoga. Gotta keep those legs moving and strong; got on the treadmill to "feel it out" after my month and a half hiatus and ran 2.5 miles and it felt great! afterwards, a great yoga session followed (with the fabulous Kylie) to stretch out properly.
*Sundays are my days off, and they will always be, since I'll continue to have my long runs on Saturday; and in fact, I teach yoga for runners on Sundays!
*Monday Dec.6th. Qi Ryders Mountain Warriors. I just love this program so much, it always changes, it's never dull, and they make us work so hard, it is totally worth the hurt! I'm so grateful Chris and Nick keep us going!
*Tuesday Dec 7th. Spin / Barre. Decided to check out the new "craze" out there, with the whole barre program. I am not convinced yet, since I never wanted to be a ballerina, therefore feeling very ridiculous the entire workout..but the spin part is always fun (I missed the yoga though). That being said, the barre does its work, and the calfs get an intense workout for sure!
* Wednesday - No training today, every week, I get the one day where work gets in the way...
*Thursday Dec. 9th. 1ST OFFICIAL RUN OF THE SEASON OUTDOORS! Oh how fun! Went to Wash Park for the loop. 2.5 miles with Ryan (it's nice to have a running bud that can run later than 6am!)
*Friday Dec. 10th. Spin / Sculpt. the terrific combo to tone upper body and create more strength!
*Saturday Dec. 11th. tomorrow I will do spin / yoga or run and then do yoga, yet to be determined, either way, I'm gonna keep moving; because a body in motion, stays in motion!!!
For those of you curious and wanting more info on the location and times of all of this great cross training tools/programs you can go to:
www.qiryders.com
www.qidenver.com
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