goals for 2018

Injury Mode: Making Goals

- Mel

One of the best things to do when you’re injured is to work on goal-setting — to navigate your rehabilitation plan and keep motivation to do those rehab exercises, AND to keep a connection to your sport and stay positive in returning to play. It does no good to sit around and be depressed about not being as active as I was (though I did allow myself a good cry fest). In order to get better, I need to put my positive energy into recovering. I’m also applying some imagery techniques, as there are studies that indicate use of such can help athletes improve faster.

My goals:

  • Run a 50k again this October. This means that I have to be injury symptom-free come June when training is expected to start.
  • Roller skate outdoors this summer. Man, I had some roller skate fun already on the calendar in the next few months, but it’s probably going to be a while before I can actively skate this again. See: GOALS!
  • Return to boxing. I really, really miss my 3x a week stress release and high-intensity workouts. I’m hoping to come back soon at least to a lower-impact version before I’m able to actively jump around on my left foot again. For now, I’m minding my PT’s advice to rest.
  • Return to weekly yoga. This is something that seriously bummed me out. Yoga has always been my active recovery, but with an injured Achilles, most of the poses aren’t conducive to helping my tendon heal. I’m sure that I could modify but not even being able to do Downward Dog makes things overly complicated for me and I frankly don’t want to put the burden on my instructor.

My physical therapy plan includes two sessions a week with exercises targeting the injured area and use of whatever that muscle/tendon tool they use that feels like I’m being shredded from the inside-out. In these sessions, I’m also working on core and hip weakness (with at-home exercises as well). Meanwhile, my weekly workouts have included a lot of core and upper body strength work with free weights (just a couple times per week). I’m going to incorporate a couple days of stationary cycling into my schedule starting this week.

I’m thankfully not in a lot of pain and this injury doesn’t require the use of any medication for swelling. I had a brief episode of my ankle feeling really stiff with a dull and constant discomfort over the weekend, though this morning I’m walking much better and without as much limp in my gait. The ankle is still tight but not stiff like it was yesterday. I’m on spring break this week, so not a lot of stress to worry about impacting me physically or mentally. Taking things easy and staying in good spirits by reconnecting with friends since I have all this free time!

Have you ever made an injury or rehab plan? What are some of the goals (or exercises) that helped you recover?

Drake Road Races Half Marathon: Training Starts Today!

- Mel 1 Comment

After a few weeks off to recover from fall and winter races, I have been easing back into running a couple times per week. After pondering “what’s next,” I selected the Drake Half Marathon as my first race of 2018. I’ll actually be participating in the Bulldog Double by running the Blue Mile that same week.

So, yeah, I know that I rebranded this blog for my ultra adventures (more to come on those plans later… oh, and I guess that I should get around to actually reviewing my 50k in this lifetime), but I’m kind of obsessed with breaking my half marathon PR right now. This will be a good way to get back into the swing of race training while going to school full-time with the benefit of a shorter training period AND, well, a shorter race.

Hello, speed work!

Training starts today (with the usual Monday rest day)! My plan is 12 weeks and I’ll be incorporating a lot of what I learned while working with a running coach. Boxing has been an awesome workout and stress-release for me – and includes 10 minutes of core, which will benefit my running. I plan to keep up my 3x/week classes and doing yoga once per week. I think I found my sweet spot in my workout schedule, so looking forward to seeing how the regular cross-training will aid in my training.

Big goal: SUB TWO.

Drake won’t be a gimme – I’ll have hills to train for! But since our running club’s group runs will be mostly around Drake’s campus, I will have plenty of opportunity to practice. I was registered for Drake last year, and decided not to run it because of ugly weather. The date and course are both different this year, but Drake relays notoriously have awful weather luck. I will have that as a potential challenge to work through.

Bonus: I get to implement some of the mental training into my own program to practice that I’ve learned so far in my grad program.

My RACE day half marathon PR is a 2:12:16 (Des Moines Half Marathon 2016) – I have since had SEVERAL runs under that, with my fastest 13.1 miles at 2:07:57 (I did the front half of Route 66 Marathon in a 2:09:49 even with THOSE HILLS). Best of all, a friend of mine has offered to run with me and be my pacer to help meet my goal.

BRING IT, BULLDOG!
Drake Bulldog half marathon

Weekly Therapy: Happy Shiny New 2018!

- Mel

the week:
I’m still working on my race schedule for this year… which is a little difficult to complete, as I do not have the confirmed dates for my summer internship (for which I’ll travel to the west coast). My goal focus will be my half marathon PR, and I am still undecided if I want to train further than my 20-mile trail race scheduled for summer. I think doing the shorter distances of some local trail races throughout the year would be fun, still keep me in good training condition, and allow me to focus on my graduate studies. I am tentative on a few traveling opportunities later this year (for races) – though my husband and I have two non-running vacations on the calendar!

weekend:
The Health & Fitness Expo is happening at the Iowa Events Center in downtown Des Moines this weekend, so I plan to check it out and participate in some of the free fitness sessions (yoga mimosas early Saturday AM, hello!). Also: weekend runs begin again this Saturday for Capital Striders from Drake University!

Meanwhile, I’ll be starting some assignments — winter quarter begins on Monday. YAY!

seven things, seven days:
1. No cavities! Great way to start the year.
2. In 2015, I completed a 52 Books in 52 Weeks Challenge. While I don’t believe I can complete in addition to all my school assignments, I set 24 (2 books per month) as my Reading Challenge goal for 2018.
3. More yoga in 2018! Keeping with that promise to myself, I went to an amazing Good Vibes yoga session at the Windsor Heights Community Center this week. Every Wednesday, yoga for everyone, donation class. Come out and hug some strangers and connect deeper with your own practice and the Des Moines yoga community.
4. Another visit to the vet for my middle cat child. Because of our adventure before Christmas, I was worried that she was obstructed (given her litter box behavior) and seems the poor kitty’s stress has inflamed her bladder. 😿
5. Want to say “no” more in 2018? The Art of Saying No (to prepare you for saying “yes”). {TED Talk}
6. What are your predictions for fitness trends in 2018? {via Outside}
7. This is an excellent piece from Runner’s World on how to incorporate “gains” into your 2018 goals. All of their suggestions (except for maybe the cold showers, because NOPE I’d rather just run outside) are realistic and easy improvements to goal-setting that I plan to incorporate into my upcoming training schedule.