glidergirl

AM

• 1.5 easy miles on TM before it shut off (something we're in the process of trying to correct...ugh) 

PM

• 6 mile loop, felt great! :)  9:16 avg pace, my best yet post-injury.  No foot problems.  We'll see how it feels tonight and in the morning, which will determine what I do tomorrow.  My achilles has not even made a peep for the last few weeks!  Feeling very grateful and happy for a good run outdoors today. :)

**Today I had my last final of 3rd semester, just summer semester to go!!  James finishes his last final tonight as well, so I'm excited for our celebration dinner date afterwards. :)  We both have a 2 week break before we start again.  We plan to hit up some dollar movies, go to dinner a few times and just enjoy the extra time we have.

Splits, HR, elevation info here

3 easy, easy miles around the zoo.  Foot felt fine last night and this morning, but it does feel a little niggley after the run, so I'll ice and rest it. ;)  Otherwise feels fine. 

http://connect.garmin.com/activity/83219115

6 easy miles @ 9:16 avg pace (same pace as Monday, but less elevation gain).  Feelin groovy.

http://connect.garmin.com/activity/83513478

• 4 easy, downhill miles to the gym - 9:12 avg pace (foot got a little tight at the end, will ice and rest it today and most likely just cross train tomorrow)
• 30 mins stair climber
• strength training - mostly core

run details

stair climber details

Workout Goulash!

• 1.5 mile run to the Field House @ 8:45ish pace (foot felt great)
• 15 mins stair climber (HR 140-150's)
• 15 mins bike (HR 120-130)
• 30 mins stair climber (HR 140-150's)

• 6.6 slow miles with no problems! :)  (East High Loop)
• core exercises

Here are a couple pictures from my graduation on Thursday.  (I still have 12 weeks left though.)  Almost there!

• 5 easy miles @ 9:14 avg pace (no Sunnyside included)

Garmin info (the 4 spikes in speed and HR are 200m's at 6:50-7:00 pace)

• 30 mins stair climber (HR eventually got to 150)
• 2.5 mile TM run @ 10 min pace (HR at ~160, foot feels fine!)

I love the stair climber!  It's my favorite cross training tool right now because I can get my heart rate up without thinking about it much.  I've been on a Dave Ramsey kick and have been listening to all of his April podcasts, so I just go to town and get my financial groove on (and try to ignore his goony-ness).

• 3.2 easy miles @ 9:30 avg pace around the zoo before an appointment this morning
• applied for my nursing license at DOPL downtown (which I'll get in Aug or Sept after taking NCLEX)
• 7 easy miles @ 9:28 avg pace afterward

I feel so grateful and blessed to be able to run again.  It's the time I feel closer to God, closer to nature and closer to myself. :)

1st run details 

2nd run details (w/ heart rate)

• 60 min stair climber, what a workout! 
• core workout (always with Mitch...good ol' Mitch)

I usually feel like stopping around 15-20 minutes, but if I can make it past the 20 minute mark or so, then I can go longer and today I did an hour.  The last half I kept it at level 10 which I haven't been able to do before!  (it goes down a couple times because of the program I set it to)  I wish I would have remembered my heart rate monitor so I could see how I did. =0)  It felt great!

• 6 easy miles to 24 Hr Fitness
• strength training, stretching, rolling
• rode the bus back home

Foot feels fine as long as I keep to my slow, steady buildup.  Any time I try to do speed work or too many miles, it starts to whine.  I guess it just needs time to remember what it's capable of. :)  In the meantime I'm in a good place (finally)... as long as I can get my heart rate up several days a week and/or run 20-25 miles, even if they are slow, I am happy!

Can't get my Garmin to work, I'll post later.  Details:

• 9:15 avg pace, 153 avg HR

Just trying to survive and not get too fat in the process.

• 6.6 easy miles at 9:45 avg pace, East High Loop in the rain!

http://connect.garmin.com/activity/86526791 

• Super slow 6.4 miles, East High Loop, 9:50 avg pace (I have a little cold; respiratory system is only at 65% or so).  Felt good to get out and losen the congestion. I am currently taking Mucinex, which in my opinion, is THE best form of guaifenesin out there!  Does it's job without any side effects.  Love that stuff.

Excited for Ogden tomorrow!  I am just going to run the first 10+ miles at an easy pace and then cheer on my friends at the end! Good luck everyone!  Get good sleep!  See you soon! :)

http://connect.garmin.com/activity/86862462

This was a planned DNF, I just wanted to get some money's worth and see my friends!  I really enjoyed the morning and I'm glad I could go.  My goal was to run 8-18 miles and stop if I felt any achilles or foot issues.  Things were a little patchy, even for it being a planned easy run.  It's a much different experience when you're out of shape.  For example, I couldn't believe it had only been 1 mile when that first sign came up! =0)  What a difference from last summer/fall when those miles flew by, I felt strong, I had immense aerobic/cardio capacity with a well-oiled respiratory system, I had a strong drive to push harder and then dig deep at the end!  I know I'm not fat, but I think you all know what I'm talking about when I say that I felt overweight and sluggish with each step...when you're breathing isn't synced, you have cobwebs in your lungs, you have aches and pains because you're not in sleek, tip-top shape (and have extra weight your feet and legs aren't used to carrying :) ).  It also did not help to have a cold...my trachea and nasal passageways were constricted.  Luckily I wasn't trying to get a PR for a marathon with the cold, I would have been disapointed after all that work!It took about 10 miles to finally warm up! 

But...this is understandable considering the demands I've placed on my body for the past 12 months with full-time night shift work and full-time school.  So really, I was able to enjoy myself and just be happy to be running. :) 

I believe I was at about a 9:15-9:30 pace at the half (I haven't added it up yet).  I walked a few times and forgot to stop my watch at the end when I stopped a few times, so the average is a little slow.

I wanted to be at the end to see people finish, which I did and it was so fun!  I got on a shuttle bus at the 13.1 mile exchange point and made it just in time.  You all did so well!  It's an honor to be surrounded by good runners and good people. :)   Overall, a great morning and fun way to get in my miles.

 http://connect.garmin.com/activity/87073310

**The great news is I have not felt ONE ounce of achilles or foot tigthness.  This is a great sign after 6.4 miles and 13.7 miles back to back.  Couldn't be happier.

**By the way, I was a nursing student at the same place I work as a CNA for the first time last night (at a Newborn ICU).  This is where I'm doing my capstone for my final semester until August.  It was amazing.  With the help of my preceptor, I was in charge of a 440 gram baby!!!  That's 0.97 pounds!!!!!!  Let me just tell you (and Smooth, you know what I mean), I had no idea that when I signed up for nursing school that I was signing up to be a scientist.  But I quickly figured that out my first week of school last year.  Seriously, all night long it was all about keeping his blood gases stable (pH, PaCO2, HCO3); titrating doses, keeping his total hourly volume of TPN, lipids, maintenance fluid, and medications at only 2.6 mL in order to not cause heart failure due to fluid overload; maintaining the ventilator so he didn't become extubated; pushing extremely small amounts of narcotics for sedation slow enough to not cause respiratory failure; not moving him in certain ways to minimize risks of IVf (brain hemorrhages) ETC!!!!  This is what I'll be doing for my JOB when I grow up, holy cow!  I had to constantly keep my thoughts in check...you know the ones that say "you have a life in your hands right now and things could go wrong so fast"...stuff like that. =0)  As long as I could do that, I actually had a lot of fun. :)  That baby is a fighter and even though he/she might be just a little peanut, I can always feel their little personalities shining through. :)

• 6.3 steady miles that felt good :)  East High Loop, 9:12 avg pace

http://connect.garmin.com/activity/87667699

• 6.7 easy miles, East High Loop, 9:50 avg pace.  Definitely my favorite time of the day to run, as I'm sure many of you feel the same. :) (things are peaceful, the sun is right behind the mountains and the birds are chirping and it's nice and cool!)

http://connect.garmin.com/activity/88188933

• 7 steady miles, East High Loop, 9:18 avg pace

http://connect.garmin.com/activity/88188947

• 6.5 easy miles, East High Loop, 9:40 avg pace.  Things are feeling stronger and more smooth. :) 

http://connect.garmin.com/activity/88339384

• A nice 10 mile run with great friends. :)  9:34 avg pace.  I love Saturday morning group runs!
• core work and rolling with foam, then pinpoint massage on my calves with my super-duper high tech massage ball (translation: a $1.50 softball)

http://connect.garmin.com/activity/88485052

• 7 easy miles, East High Loop, 9:21 avg pace (everything feels good!)
• core work

http://connect.garmin.com/activity/89096645

Rest day except for the 3 miles of walking to and from clinical (at the University Hospital).  Planned to go for a run in the evening, but my heels were tight everytime I stood up from sitting down.  This is either from a slight increase in running and/or from some water retention.  I ate 2 slices of pizza and 3 parmesan bread sticks on Monday night and it seems that anytime I eat what I call "vasoactive" foods :) (for me it's more than about 1500-2000mg of salt in a day or too much sugar) my injuries whine a little.  I don't know if it's all in my head, but I ate better on Tuesday and when I woke up this morning (Wednesday) nothing was tight so I went for a run.