Running Therapy

Gasparilla Challenge: Training Week #11

- Mel

Welp, it’s Race Week! And I feel like I’m getting the boyfriend’s cold. UGH.

I leave Friday for Florida to run in the Gasparilla Ultra Challenge races. I feel under-trained and unprepared, but trying to stay strong with my mental game. I do NOT plan to race any of these distances, and I WILL plan to have fun and listen to my body if things start to go awry (despite really, really REALLY wanting those five medals and that crazy-ass finishers jacket). I mean, worst case scenario, it will be 70 degrees and I’m staying on the beach, so I cannot complain about taking this mini vacation at all.

MONDAY: [walked home from work] Spinning for an hour at the Y. This class felt much more intense than usual (which felt good). No knee trouble either.

We had three scheduled house showings in the evening, so killing some time with exercise was the best idea I probably had all week.

TUESDAY: [walked to the hair salon from work, about the same distance from work-to-home; and I went back to being a brunette!] Rest day and catching up on The Bachelor. 😉

WEDNESDAY: What a difference in a week! Last week, I wish I had packed shorts; this week, I wish that there was a Snuggie made for runners. At run//yoga//run//club, we got in about 2 miles and it was SUPER FRIGID. Probably a bad idea to start along the river too, where it was windy enough to make your eyeballs freeze. Running back up on the stadium level was a much better option, but that chill made two miles feel like five.

30-something run club Pittsburgh
Zero degrees with wind chill. Eyeball-freezing wind. I got this!

Hot yoga was THE BEST after that run. I don’t usually want to be in the warm room too early, but I went in and settled into savasana for a good 20 minutes before class started. I felt a lot more intention and emotion in this session that I ever do when doing yoga, and I loved our instructors teachings to not listen to all of life’s scripts – just listen to what your body needs. And be awesome, duh.

THURSDAY: [walked to work] Rest day (another house showing after work!)

FRIDAY: Foam roll day with my short-and-thick roller AND my Rad Roller, followed up with a lot of stretching of my legs and hips.

SATURDAY: Since the cold weather cancelled all the outdoor fun, I intended to go do a couple miles on the dreadmill at the Y. But when I started doing some squats and lunges for a pre-workout at home, I was experiencing some left knee tenderness again, so I nixed any running for the rest of the weekend. Later in the day, I felt it again when walking up and down the stairs, which wasn’t enough to mark as “pain”… but it felt different and not normal. Man, I really hope this is just the usual training pains that I experienced before both my first half AND my first full last year!

I also played around with attempting my tripod headstand AND I FINALLY GOT IT without kicking my legs up. Core strength like WOAH. At least I got that to brag about.

SUNDAY: More foam rolling and I did a hip strengthening workout from Runners World. Not overdoing and/or overthinking this right now, and just going to be OK with a less-than-ideal training week.

TOTAL CROSS-TRAINING WORKOUTS: 2 (1 hour of spinning; 1 hot yoga session)
TOTAL RUNS: 1
LONGEST RUN: 2 miles
TOTAL WEEKLY MILES: 2 miles
TOTAL TRAINING MILES: 80.64 miles

Gasparilla Challenge: Training Week #10

- Mel

So… I’m kind of in a taper place now, with the race being two weekends away. I feel like I kind of called it in this round of training. Overall, I’m disappointed in my effort – and my knee was definitely giving me trouble again on my run Sunday (I iced it afterward and attempted to stay off it, despite having TOO MANY STEPS in my house). I plan to keep it mostly rested and not do any more long runs until after race day. I see a lot of spinning and yoga in my immediate future!

bad advice 30something therapy
Probably bad advice.

MONDAY: Rest Day.

TUESDAY: First travel team practice of the season (2 hours), and it was moderately intense. We worked on drills aimed at keeping us square and using (or not using) our partners/wall; the practice was book-ended by some fun team-building activities, so we could learn more about our teammates. I think I’ve played with everyone at some point in my derby tenure, but it’s always a good exercise to remember where everyone is at this moment and the individual struggles each has experienced. While most of us have our own goals, this type of exercise is really important for future goal-setting for the team overall.

WEDNESDAY: Joined up with my run//yoga//run//club and ran 3.23 miles at average 10:10 pace. I did not take total advantage of the amazing weather to run in shorts — I was definitely dressed too warm! Nonetheless, what an incredible night outdoors. Yoga, meanwhile, was SUPER sweaty and destroyed my confidence and energy. Namaste, n’at.

THURSDAY: [walked to/from work] Ended up working late and had to miss practice. Yeah, I’m that guy already.

FRIDAY: [walked to work] Date night — dinner at Poros and tickets to Cabaret! Did I work out in the morning like I intended to with my clothes all set out? NOPE.

SATURDAY: Date day! I probably got some bonus points for walking around Sewickley for a couple hours (though negated by all the chocolate, I’m sure).

SUNDAY: Long run day! Yes, I got my ass out of bed on a Sunday morning to join SCRR for 9 miles. I had 11 on my training plan, so I planned for my usual 1-mile warm-up to the marathon garage and 1 mile back home after the group run. I had a great pack on this run, despite being really unhappy about the course taking us up Penn past Children’s Hospital. Anyone in Pittsburgh knows that’s an awful incline. But one of the guys enjoyed singing, so that was a fun way to pass the time from the mid-point (“Ohhhhhhh, we’re halfway there…”) to the end of the run (we need some work on our lyrics for “I like big butts” and “Space Cowboy” though).

Mile 1 (1.13): 9:54 average pace
Group run (9.24 miles): 10:19 average pace [Splits: 10:12 (1) / 9:55 (2) / 11:26 (3) / 10:04 (4) / 10:31 (5) / 10:03 (6) / 10:09 (7) / 10:20 (8) / 10:06 (9)] Run home (1.14): 9:56 average pace

TOTAL CROSS-TRAINING WORKOUTS: 2 (2 hours of skating; 1 hot yoga session)
TOTAL RUNS: 2
LONGEST RUN: 11.51 miles
TOTAL WEEKLY MILES: 14.74 miles
TOTAL TRAINING MILES: 78.64 miles

Gasparilla Challenge: Training Week #7 + #8

- Mel

Unfortunately, some unexpected travel and a sick day threw a wrench in my training/running plans on Week #7, so there’s not much to write about. For Week #8, I didn’t exactly get back on track but it was a whole lot of “it’s better than nothing.” Reality check, though: My training program has completely gone to shit, and I am less than a month away from this race weekend. I NEED a good week!

WEEK #7
MONDAY: [walked to/from work] Home team practice night for two hours. Our Monday night team practice overlaps with league practice, so right out of the gate we were working on offense scenarios. The remainder of the practice included a lot of hitting drills (1-on-1 and hammer-and-nail partner work) and a few rounds of “Get Lead!”

TUESDAY: Travel team tryouts, round 2! This session legit kicked. my. ass. But it felt so awesome. As you see in the pic, you know it’s derby season…

That’s two nights in a row though that I ended up having to leave the floor because I was bleeding. Yikes. BUT I made the team! WOO!

I have to tell you, too, that it is amazing how much my legs have already transformed in just under two months of skating. Roller skating is seriously the secret to a perfect butt! ;)

WEDNESDAY: Needed a rest day, and since it was going to be over 40 degrees later in the week, I was going to save my outdoor runs. I don’t mind so much running outside in this weather because I have the gear, but I would have had to lug SO MUCH STUFF with me to work. And… no. See also: I didn’t wake up until 8 am on Wednesday.

THURSDAY: I did this upper body strength workout at home with 10-lb. dumbbells.

30-something upper body workout

A great quick strength workout! No way could I do 5 rounds though (one round basically made my arms immobile), but something to work up to. It’s a burner, for sure, and you can squeeze in one round in less than 15 minutes.

Friday through Sunday were a complete bust due to travel and some seriously negative wind chills.

TOTAL CROSS-TRAINING WORKOUTS: 3
TOTAL RUNS: ZERO. Awful.
TOTAL WEEKLY MILES: 0
TOTAL TRAINING MILES: Standing strong at 47.81

WEEK #8
MONDAY: Since I was traveling, I was lucky to set be up with a personal training appointment for the morning. The private facility where I was at, by the way, was incredible! We started with some dynamic stretching, then moved into a strength training workout. Most rounds had 15-rep exercises, except for push-ups, 10 is my max effort (the worst). The workout: Front Squats (with 45 pound bar), leg presses (didn’t note the weight, oops!), calf presses (same weight, didn’t switch plates), box step-ups (alternating legs), front row on a bar, bicep curls (10# dumbbells), tricep machine (I think we only had one plate on this one), and then ROWING. For the first round, the row was a 30-second fast-then-slow for 3 minutes; the second round, I had to go max effort for all 3 minutes, which… PUKE. I really do not like rowing. Afterward, we did some core work on the Bosu, and then she put me in this amazing stretching machine that I need in my house for real.

TUESDAY: Rest Day. I thought maybe that I would be really sore from my training session, but… I wasn’t. ¯\_(ツ)_/¯

WEDNESDAY: THANK GOD for run//yoga//run// club. Our group leader almost talked me into doing spin instead of running outside but I was determined to get in some miles. I don’t care about no snow!

30something run outside winter snow

Because of the snow, however, we didn’t keep track of time. Our mileage was somewhere in the 3.2 range.

THURSDAY: Rest Day

FRIDAY: Well, it snowed. Again. And my fleece tights are somehow missing and/or in laundry purgatory. I plan to get an additional pair with these gift certificates from Christmas because… SERIOUSLY?! BUT, I walked to/from work AND I walked to the Strip District for lunch, so… OMG my toes will be cold forever, won’t they?

SATURDAY: SCRR canceled their morning group run. MEH. I found my fleece tights though, so I went out after the snow stopped in the afternoon and got in 3 miles. My pace was slow due to a LOT of slushy mess on the north side (average 11:26 pace), but I did some “bridge repeats” into/out of downtown because those sidewalks were the clearest.

SUNDAY: NOPE. Decided to meet up with some neighbors for brunch, where I proceeded to drink three mimosas and then let my afternoon go to shit. Maybe I just needed to do that today.

TOTAL CROSS-TRAINING WORKOUTS: 2 (1 strength training; 1 yoga)
TOTAL RUNS: 2
TOTAL WEEKLY MILES: 6.2 miles
TOTAL TRAINING MILES: 54.01 miles

Gasparilla Challenge: Training Week #6

- Mel

Though this was the official kick-off week to training for the Pittsburgh Marathon on May 1, I’m still in the midst of training for the Gasparilla races in February. I’ll switch over my post titles once Gasparilla training is over. But most importantly, this week was travel team tryouts for roller derby!

MONDAY: THREE HOURS of roller derby practice. Since league and my home team practice are on the same night (and overlap), I decided it would be helpful in advance of tryouts this week to get more skate time, and both practices were skills-based with a LOT of 1-on-1/2-on-1 work. I also re-tested my laps (hooray, endurance!) but didn’t pace myself as well as last month – only getting 30 this time around. Our minimum skills require 27 laps in 5 minutes. It was a really fun night, especially skating for the first time with my new Avengers teammates. Make no mistake, my legs (and my poor feet!) were TIRED.

There was much chocolate milk after this practice.

TUESDAY: Travel Team Tryouts Day #1! Most of this first night of tryouts was focused on minimum skills — the word “minimum” is certainly a trap given that A-teamers should definitely be performing at more than a minimum skill level. There’s always an opportunity to step it up, even when doing partner work with someone at a lower (or higher!) skill level. Even when something is super easy for me, I have to remind myself that.

WEDNESDAY: [REST DAY] Skipped my weekly run//yoga session to rest my legs for Thursday’s night two of tryouts and opted for laundry instead. I feel like I haven’t had a chance to catch up since the holidays!

THURSDAY: Travel Team Tryouts Day #2! Tonight was scrimmage night, which, again, was SO much fun. Nights like these remind me of the reasons of why I wanted to return to the sport. In between halves, our group broke out to do some more skills and 1-on-1 work (each of the 3 teams played 2 halves in some order in addition to the skills work). I got a call-back for round two of tryouts this week!

FRIDAY: [REST DAY]

SATURDAY: Marathon Kick-off Day! So many exclamations in this training week. Since this is a drop-back week for me, I only needed to do 3 miles buuuuuut a friend texted me the night before and really wanted to do 6 (and for me to run with her). So I joined her. This was probably a good idea that I made plans specifically with someone else so that I didn’t skip out on the training run (because as much as I love running in winter, I equally love my warm bed), and this would also good to make up the miles I didn’t run earlier in the week. Since the start location was on the north side, I did a 1-mile warm-up run to marathon office.

Mini-expo at the Pittsburgh Marathon kick-off event and a beautiful (if chilly) winter day of running!
Mini-expo at the Pittsburgh Marathon kick-off event and a beautiful (if chilly) winter day of running!

Dr. Vonda Wright led a group dynamic warm-up and then we went off with the 10:30 pace group. Our goal was to (slowly) speed up to the 10:00 pacer by the last mile. It was a cold morning, with slippy spots throughout the course. We averaged 10:09 and completed 6.28 miles in 1:03:48.

Splits: 10:57 (1) / 9:59 (2) / 9:39 (3) / 10:18 (4) / 9:49 (5) / 10:06 (6)

SUNDAY: Since I took care of my “long run” on Saturday, I needed a LOT of foam rolling releases and trigger point therapy. I regularly use this Foam Rolling app on my iPhone, which has sport specific exercises, including one for running. I went through this program with my short-and-wide roller, and then did more trigger release work on my feet, hip area (IT-specific), and my piriformis with my RAD Roller.

The boyfriend and I were on the same schedule this week, so I only walked to/from work one day. Probably best for my tired legs.

TOTAL CROSS-TRAINING WORKOUTS: 3-4 (depending on how one would count a three-hour derby practice!)
TOTAL RUNS: 1
TOTAL WEEKLY MILES: 7.28
TOTAL TRAINING MILES: 47.81

Running Goals for 2016

- Mel

My 2016 running intentions are one part goal and another part bucket list. I accomplished quite a bit in 2015 and I want to keep that hot streak going but also remember the FUN in discovering this hobby/sport/whatever-you-call-it (and also remember that I’ll be training in two different sports, with my decision to return to roller derby).

30 something 2016 running goals

1. PR my half marathon: I super, really want to work on getting my half marathon under 2 hours. I won’t be planning for this right out of the gate in 2016 to train properly (and smartly!) for my second full marathon, but I fully intend to make this happen later this year. My current half PR is 2:18:36 so I know this is ambitious (but a two-hour half marathon is not completely impossible).

Which brings me to #2: Complete another full marathon: I already have the Dick’s Sporting Goods Pittsburgh Marathon on my calendar — and registered! — and training kick-off starts this weekend. No time goals this year (yet).

3. Run 700 miles: I barely squeaked out 500 miles in 2015 (actually only did 488.59 miles), what makes me think that I can run 700??? Let’s just say that I have a plan.

4. Do a 50k and/or Ragnar Relay: This is the year that things get CRAZY for this 30-something (and why I think that my mileage will be higher than last year). I want to cross one (or both) of these off my bucket list in 2016. Again, I’ll look to late summer/fall to make this a real thing.

5. Run a race in costume: I get so caught up in race day anxiety and performance that I sometimes forget about the element of fun. After laughing at the costumes in the Movie Madness Half Marathon and seeing everyone have so much fun with it, I want to be “that guy” too.

So my running goals for the year have a little bit of everything. I think it’s a good balance of challenge, adventure and, most importantly, FUN.

Gasparilla Challenge: Training Week #5

- Mel

I expected this holiday week to be more of the same as last week, piling up on the rest days before derby tryouts coexist with Gasparilla training. My (adapted) Higdon Novice II training plan called for three runs this week: a 3-miler, 4-miler, and an 8-miler. Since I fell short of my 7-mile run because of the rain last weekend, I gave myself a flexible “between 7 and 8 miles” commitment for this week’s long run. I skipped my 4-mile run this week because of being super tired. Yay, holidays!

MONDAY: One hour of spin class at the Y; our instructor programmed a lot of inclines in this session! Side note: is it weird that I don’t sweat in spinning? I know it’s low-impact and it’s an old, cold building… but I find it strange.

TUESDAY: REST DAY [walked home from the hair salon, lol]

WEDNESDAY: run//yoga//run//club at UEC — I was so happy when I saw online that there was a run club meet-up because, BOY, did I need it! I knew that I planned to run but I was trying to decide whether I dropped in for another CrossFit WOD or yoga. My body was definitely leaning towards yoga, so 75 hot sweaty minutes of flow helped focus some of my intentions for the new year and my continuing yoga practice.

3.23 miles at average 10:30 pace (total time 33:58).

THURSDAY and FRIDAY: REST DAYS [Happy New Year!] My original plan was to go to CrossFit on Friday, but I didn’t think ahead about the gym being closed for the holiday.

SATURDAY: Went for my monthly 60-minute sports massage.

Winter Training!
Winter Training!

SUNDAY: Winter training has finally arrived! About 30 degrees (and holy moly, the wind!) for this run, so fleece was a necessity. When I first stepped out I thought that I didn’t have enough layers on, but I quickly warmed up. I legit love this lulu half zip with its built-in “cuffins” so that I can alternate between having my hands covered and not. Though my legs did feel SUPER heavy and like sandbags hitting the ground with every step, I started to feel “lighter” by Mile 4. I consciously tried to keep at a 9:45 pace to start and then the mental fun began — halfway through at a pretty consistent pace, I tested my abilities (mental and physical) to maintain this pace for the entire run.

And I did good! 7.60 miles at average 9:23 pace (total time 1:11:21)

Splits: 9:40 (1) / 9:47 (2) / 9:41 (3) / 9:39 (4) / 9:24 (5) / 8:48 (6) / 9:02 (7)

If I can keep this pace for 7+ miles, I can definitely keep this pace for a half marathon. Runs like this make me feel like I am (eventually) capable of a 2-hour half. IT’S ON.

TOTAL CROSS-TRAINING WORKOUTS: 2 (1 yoga, 1 spinning)
TOTAL RUNS: 2
TOTAL WEEKLY MILES: 10.83
TOTAL TRAINING MILES: 40.53

Gasparilla Challenge: Training Week #4

- Mel

This was a difficult week for me to get motivated — run//yoga club was cancelled and I had too much work to do in two days that I couldn’t leave work in time for my Monday night spin class. And I definitely have some regrets about not getting out more to enjoy some good running weather too. I finally feel as though I’ve recovered from the travel and bad food (and its accompanying alcohol) and lack of sleep, but obviously a bit too late to have a successful training week.

MONDAY: [walked to/from work]

TUESDAY: [walked to/from work]

WEDNESDAY: Since I took my last vacation day on Wednesday, I went to a noon CrossFit session. The WOD was for time — I guess what you would call a Chipper — with 10 rounds of both body weight movements and weightlifting. It was tough but I finished the scaled Bronze workout in 13:36.

CrossFit_Chipper Workout

I’ve been using this Trudeau BCRF Pink Mist Hydration Bottle [pictured above] for both hot yoga and CrossFit, and I love its dual purpose. This water bottle has a 2-in-1 top that includes a mister & pop-up straw, and it is BPA Free. The Trudeau Corporation is even donating a portion of its sale to The Breast Cancer Research Foundation. Thanks to CI Visions for sending me one to test out!

THURSDAY: Travel Day (followed by a lot of fatty foods and alcohol and cookies)

FRIDAY: Merry Christmas! (We all got fat together, right?)

SATURDAY: Finally back home… and too tired for life.

SUNDAY: My training plan called for a 7-mile long run, and I went out for it… and nearly instantly encountered a downpour (my weather app said I had *at least* an hour before getting drenched so hung my rain jacket back up). Well, I ran through that storm for five+ happy miles (because let’s be serious, it was 67 degrees!!!), but I had a growing concern for blisters — my socks and shoes, and well, everything was soaked. I wasn’t hating the run at all but with tryouts a week away on top of a race training schedule, I couldn’t afford waiting for blistered feet to heal.

These kind of runs are important though for: a) preparing mentally for any of the uncontrollable hurdles that may come up on race day and b) testing out gear in heavy rains. I was impressed that my Armpocket kept my phone dry (though it didn’t leak outright, there was growing condensation on the front clear cover). I had my Figgies & Jammies in a plastic bag inside my Nathan belt and those stayed dry too (though I never reached for them, considering IT WAS POURING and I could barely see, let alone eat).

Anyways, I ran a bit faster than on the plan because of the rain and finished 5.40 miles at an average 10:15 pace. Splits: 10:23 / 10:17 / 10:14 / 9:48 / 10:07

TOTAL RUNS: 1
WEEKLY MILES: 5.40
TOTAL TRAINING MILES: 29.70

Update and Review of Running Goals for 2015

- Mel

In January, I set some running goals for 2015. I could never imagine then the things that I was able to accomplish in just one year. Although, there were a few disappointments, this year was BIG.

Quick stats for the year:

  • As of today, I completed 92 runs for a total of 479.97 miles.
  • I ran my first half marathon in May, then my first full in October (and achieved my goal times in both races).
  • My longest training run was 20.76 miles.
  • My longest race was a full marathon — 26.2 miles!
  • July was the biggest month, with 14 training runs; the least was November with only 3 runs (hello, marathon recovery!)
  • I won my first age group award!
  • I also finally got my sub-30 5K time.

So, here were a few areas that I targeted for my goal-setting this year (which I self-graded, naturally):
1. Run the Pittsburgh Half Marathon in 2:20 – A+
I only looked at my pace on my Garmin while running this race, and had no clue my final finish time until my boyfriend texted me when it was over. While the race itself was not my best work, I finished in exactly the time that I trained for (2:20:49). I’ve since PR’d that distance at a finish time of 2:18:36.

2. 100 individual runs (not including races) – B
SO CLOSE! I’ll hit 100 if I run every single day until the end of the year, but then that also includes all my races (I didn’t realize until looking at my goals again this week that I didn’t plan to include to track my races, so… FAIL). 92 runs though (training and races) as of 12/23. How do people do run streaks?!

3. Run 500 miles – TBD (but probably an A-)
Again, SO CLOSE! Can I run 20 miles before the end of the year? Stretch of a possibility, but given that I have the next week off AND I have 7-mile long run this weekend, the potential is there.

4. One race per month – C
I basically failed this goal right out of the gate and DNS the Frigid Five Miler in January. BUT April-November, I did complete one race per month, with two races in May and another two in September. I never replaced the Christmas Story race on my December calendar either, so I’ll likely not have a race this month. A mediocre completion of a huge year-long goal.

Nonetheless, I am so pleased with my year overall.

My PR board -- I see so much potential for 2016!
My PR board!

As it stands, my current race PRs are:
Full marathon: 4:57:24 on 10/25/15
Half marathon: 2:18:36 on 9/12/15
10 Miler: 1:48:35 on 11/09/14
5 Miler: 48:58 on 11/27/14
10k: 1:00:39 on 12/12/14 (virtual race)
5k: 28:08 on 7/26/15
1 Mile: 8:10.92 on 7/31/15

I can’t wait to set and share some of my 2016 goals with you! How did you do on your goals this year?

Gasparilla Challenge: Training Week #3

- Mel

This is week three of training for the Gasparilla — a two-day running event with four different distances. Part of this race is a half marathon (on Day Two), which will be my fourth half and the focus of my training plan (an adapted Higdon’s Novice 2), but this is my first challenge event. I don’t currently have any plans to PR these races. But I do intend to do a LOT of workouts on tired legs, since I think that’s really the only way to train for one of these things. Running the morning after derby practices and back-to-back training days will probably help me the most, and how I ultimately plan to be “ready” for this challenge.

MONDAY Spinning Skipped spinning. I was just plain exhausted (and did not sleep well at all on Sunday night). [Walked to/from work.]

TUESDAY REST… and bake cookies. I haven’t baked in so long! Made some gluten-free dark chocolate-butterscotch chip cookies for my office cookie swap on Friday. I also tried out this King Arthur Gluten-Free Cookie Mix for the first time too — they came out pretty good (only lost a couple to cracking). [Walked to/from work.]

WEDNESDAY run//yoga//run club, holiday edition, which started with a plate full of cookies and peppermint bark — and lululemon gifting us a run top (Our ambassador brought a few different pieces and colors to select from; I picked a Runderful 1/2 Zip in a beautiful green color). Both lululemon and Urban Elements been absolutely amazing already in sponsoring these weekly run and yoga sessions, and this was above-and-beyond thoughtful. So I got to test out the top immediately, which was nice — I love the cuffins and small zip pocket in the front. The Runderful is WARM and super cozy. And Pittsburgh, as you know, hasn’t been cooperating with winter weather. But I will get plenty of use out of this top.

So, our group did 3 miles again (3.22) at an average 9:20 pace. We were speedy! Splits: 9:12/9:01/9:41

After the run, we were welcomed with another hot and sweaty 75 minutes of yoga flow, which really felt great for my hips and we did a good amount of plank/core work. Our instructor even put a series of Utkatasana poses to the 12 Days of Christmas (Muppets version, natch) and it was a leg burner! While we laid in Savasana, the lulu angel came around and left gift cards underneath our mats, so I will definitely be treating myself to a little something this holiday.

THURSDAY Two-hour roller derby scrimmage practice that started with some ladder-drill endurance work (woof!). We basically only had six players per team, which meant MORE endurance — so I played most jams (and even jammed a few times). First jam of the game: a direction of gameplay penalty. 😐

Alas, this was our last practice of the year, and it was SO FUN.

FRIDAY As much as I wanted to run before work, I was up super late from practice (past midnight) and I was out for after work (had to leave for a 5pm dinner reservation and holiday party). Sooooo, I took another rest day. [Walked to work]

CrossFit 12 Days Xmas WOD

SATURDAY I returned to my CrossFit box, Industrial Athletics for anyone looking for a gym on the north side, for a 12 Days of Christmas WOD and Cookie Swap. The workout was insane at first glance and felt a little chaotic when it started, but I found my rhythm with each progression. I scaled back to part bronze/part brass and finished in 32:15.

Check out my Overhead Squat! (and, naturally, an awesome lifting face). Since I haven't been to CF in a few months, I only used an empty bar.
Check out my Overhead Squat! (and, naturally, an awesome lifting face)

SUNDAY I waited late in the day to get this run, and to be honest… I struggled with leaving the house. I knew that I would be running into drunken Steelers fans again on the north shore and just didn’t feel like dealing with it. But, I bundled up (chilly run even at 4pm!) and did my long run in 59:16 (6.02 miles, average 9:51 pace). Splits: 9:50 / 9:25 / 10:17 / 10:08 / 9:26 / 9:53

Naturally, I felt better once I was out there (and thankfully, no incidents with drunken tailgaters aside from overhearing a guy call me crazy that I was “out running in this” — I’m assuming he meant weather, but… seriously?). And I’m definitely crashing early.

TOTAL RUNS: 2
TOTAL WEEKLY MILES: 9.24 miles
TOTAL TRAINING MILES: 24.30 miles

Gasparilla Challenge: Training Week #2

- Mel

With a nearly-full schedule of holiday social engagements and pre-Christmas tasks, I knew that this would be a tough training week — and something I’ll have to pay mind to for the next couple weeks. It wasn’t a total bust though, as I somehow fit in two runs and a derby practice.

MONDAY: Two hours of roller derby practice, skills- and partner-work focused. Hot, sweaty, fun. I’ve regressed back into a couple of my bad habits (grabbing, becoming “small”… or smaller in my case, forgetting about my long-lost “lower butt”) and making stupid gameplay decisions, so I have some work to do. It’s hard not to switch to autopilot as I’ve done in the past.

TUESDAY: First of a three-peat of rest days. Sorry not sorry, my legs were beat. Side note: it’s been really nice waking up early, especially on tired legs and your boyfriend drives you to work in the morning.

WEDNESDAY: Rest Day (walked to/from work)

THURSDAY: Rest Day (walked to work)

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FRIDAY: Ran three miles (3.02) in the morning (!!!) at average 9:44 pace. My legs were feeling mighty stiff, but the weather was incredible at 7:30 a.m.

Splits: 9:29 / 9:30 / 10:06 (That last mile seriously felt all uphill!)

I also walked to work. Call it a cool down!

SATURDAY: Today’s workout brought to you by Christmas Shopping.

SUNDAY: This week’s long run was 5 miles (5.02) — and it was GORGEOUS outside! It’s still surreal to be outside in mid-December running in shorts. Average 10:19 pace, which felt easy. Though, even in shorts, I was sweating pretty good. After my run, I did a mini-circuit workout: two rounds with one minute on, one minute off of plank holds, sit-ups, squats, push-ups and lunges.

Splits: 10:21 / 10:18 / 10:39 / 9:58 / 10:09

TOTAL RUNS: 2
TOTAL MILES: 8.04 miles
TOTAL TRAINING MILES: 15.06 miles