Craziness = More Efficient

It's been a crazy few days... Work has been hectic with a lot of difficult residents and even more difficult families. It's crazy because the more difficult work is, the more efficient and on my game I am. 

Struggled with a slight cold but it lightened up today. Thankfully. This is Kimbo's bitterness at my foam roller and running shoes for taking my time away from her. 

And her idea of helping me foam roll after a run. 

Bill to the Rescue!

(Kimbo's Holiday Spirit)

This week has continued to be extremely stressful at work. State complaint surveyor in the facility yesterday, ruining plans to go watch my step-son's Christmas program, all around a shitty day. Even a good run yesterday didn't keep the crappy day away. 

Today was much better, starting with Bill bringing me my favorite coffee and spinach and feta wrap from Starbucks to me at work and giving me a great little good morning kiss and much needed hug. Survey was still in the building, my back was hurting more than ever before and all that topped off with a bad nights sleep... Bill was my hero. 

I did go to the chiropractor today after many, many back spasms. Dr. Joe applied a stim unit and some heat, he walked out of the room and my back started spasming much, much worse, until I couldn't stand the pain any longer and finally yelled out of the doctor. Having spasms clear up into my shoulders. Worst pain I have ever experienced. Ever. He did tape my back up and put on some Biofreeze. Then he had some exercises for me to try, and showed me some literature that he had about my posture that actually explained the degenerative arthritis in my foot. The body is a weird thing. 

Back to work, surveyor left, tagging our facility... More work to come... Followed by an all staff meeting and a pile of assessments... Long day. I text Bill that I am leaving soon and I get this reply "wait". I ask "what? wait?" And his "we are coming to you"... My first thought is someone is hurt and Bill is bringing us to the hospital, but not at all! They came to take me to dinner! To one of my favorite local restaurants! Then at the end of dinner, Bill announces we are getting our tree tonight. What a great way to end the day. :)

What a Monday...

To say today was crazy would be an understatement... Work was completely insane. Sometimes I want to wear a shirt to work that says: Social Worker NOT a Miracle Worker. Everything did work out well or least will with a little work. Started out well with a pace workout of three miles, followed by a short little walk in the snow with Ms Kimbo. I could not love this little dog more. 

After a crazy day at work and my poor hubby going to the doctor again, (for which is now a Chronic Sinus Infection and he is miserable) I stopped and got his antibiotics and headed home to two rambunctious kiddos and a wild dog. Thankfully dinner was ready (I'm a crockpot addict and not afraid to admit it) and we were quickly eating chicken tacos, followed by Santa letters and Candyland. Kimbo by the way is not impressed with being ignored. 

Now snuggling my poor sick Bill and catching up on Deadwood with an excellent glass of Sangria. 

Running Self Assessment

Just finished reading Run Faster from the 5k to the Marathon by Brad Hudson. Part of the wealth of knowledge in this book is doing a running self assessment, so this morning as everyone around me sleeps and snores except for wild Kimbo you will get to partake in that. Oh, you're welcome. 

1. Recent Running

Most recently trained but did not run the Portland Marathon,  commpleting 20 mile tempo run as my longest training run four weeks before the race date. Running currently roughly 19-25 miles per week and increasing. Poor cross-training, running instead, needs improvement. 

2. Running Experience

Continuous running experience is three years, with two completed marathons, and dozens on shorter distance runs. Major training priorities hill sprints, hill intervals, and short intervals. 

3. Age

Ideally running mileage maximum 66 +/- miles per week (Uhh... Who am I kidding even writing that???). Muscles, bones, joints and endocrine system are far better designed for hard training than they were at a younger age.  

4. Past Race Performances

Marathon PR: 4 hours 11 minutes

5k PR: 21:15 minutes

This year, my goal is to focus on speed, and hopefully be a year filled with PRs free of injury!

5. Short Term Goal

Focus on sub-4 marathon for first marathon this year, CDA is May 25th. All the shorter races prior to CDA to focus on speed, endurance and aerobic development in my lungs. 

6. Injury History

Foot fracture in 2008 while running my first marathon. Foot pain while training for Portland Marathon this year but without injury. 

7. Event Specific Strength and Weakness

My strength is definitely my endurance, when I am feeling good I can run a steady pace for easily 30 miles when training went as planned. My weakness being speed, this year I am devoting to focusing hard on speed work, I would like to see a huge improvement in this area. 

8. Recovery Profile

Hard workouts per week, usually two, one race tempo run and one speed workout. Distribution of these workouts, are usually separated by three days. Amount of running between these two workouts, long run and two other distance runs. My body recovers well from difficult runs. 

9. Long Term Goal

Eventually qualifying for Boston Marathon. This truly is a long term goal, as I would need to shave a fair amount of time off my current Marathon PR. 

10. Motivational Profile

This is actually the oddest part of this assessment for me. What motivates me? I love to run. I love to attain goals that I have set for myself. I like the way my body feels when I am working out hard and frequently. Running relives stress from my life, and I need that. I'm a better mom, wife and all-around person when I am getting my runs in. So, personal reasons??? 

This Weeks Workouts:

Sunday: Slow and Steady 5 miles

Monday: 3 Mile Race Tempo Run

Tuesday: 30 Minute Tempo Run

Wednesday: Rest

Thursday: 3 Mile Pace Run

Friday: Slow and Steady 5 miles

Saturday: 3 Mile Pace Run

Leg Strength Training Sunday & Thursday. 

Flippin' Frigid Run

 Yesterday I finally went to Eastgate Chiropractic. My amazing sister works there and had suggested it several times... Finally after much nagging from both she and Bill, I succumbed and went. Dr. Joe was great. I always associate going to the Chiro with going to some quack witch doctor... But my back has been killing me, I've been walking around crooked, in a half bent over hobble at night and my runs start out miserably painful every morning. Dr. Joe was far from what I feared. He was thorough, he is clearly educated and extremely passionate about the field he works in, he supports athletes, and I left feeling like a fat lady had finally gotten off my back. The best news, he doesn't think my foot is fractured. He thinks it's stressed related to arthritis since there is some bone growth and only right where I showed him on my right foot. The damage I've done to my feet, my hate for milk, and my disregard for the pain have probably led to arthritis... I'm just thankful there is no risk I will have a broke foot and not being able to complete my 2014 races. 

So today, although it was only 19 degrees out, Kimbo and I braved the cold. She was great. We did a decent paced 5 miles, her little legs going a steady 9 minute mile pace. After finishing, I think I need to invest in a vest or coat for her. I love this girl, best running partner ever. 

When we got home she played and finally passed out. 

Finally, we decided to take the kiddos to the Aquatic Center. The hot tub felt AMAZING on my back after the freezing cold run. 

Today was Kimbo's first two hours home alone. You'd have thought she was dying by the noises she was making when we left the house. We came home and she was impatiently waiting. 

Tonight... Pizza and Wine. :)

Boom!

Boom is exactly how I feel today! 

Ms. Kimbo has decided that she wants to wake up at 4:40a, 20 min before my alarm... Cruel move Kimbo, cruel move. Up at 4:40, made my coffee, did 30 minutes of Pilates, then went and ran on my treadmill for 3 miles, and finally took that rotten little monster Kimbo for her walk (19 degrees out?!?!?!).

 

Work was intense. Lots of craziness. But the day flew by. Haili was home sick today. 😷 poor little thing. Luckily she had Bill to hang out with. :) they watched movies and played video games all day. Lucky thing!!! 😏

Kimbo is learning so quickly with her clicker training, sitting every time I use it. And tonight she even played fetch! Totally the smartest little puppy ever!!!

Wednesday is Rest Day

Shitty day... And no workout just makes it 50x worse.

Tonight but it'll be wine. :)