Zenaida Arroyo

22
Jan
2017

My injury

categories: Oiselle, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

I got my results from my MRI on Tuesday and it turns out I have a grade 1 muscle strain in my left calf muscle. If you see the image below, you’ll get an idea of what it is and the seriousness as compared to the others. It isn’t as serious as Grade 2 or 3 but yet enough that it painful and I cannot run. I knew that from that Monday evening when I was out running and felt something pull in my calf.

I’ve been icing my calf and wearing compression socks mostly everyday. I walk with a limp and going up and down the stairs isn’t too horrible. I just take it easy when doing that task.

I have an appointment with my chiropractor (he also deals with running injuries) and a sports doctor in 3 weeks. I cannot wait 3 weeks and am hoping someone cancels so I can go sooner or I may have to find another doctor.

I will be honest and say that this injury sucks. Yesterday was a gorgeous day (60 degrees) and you bet I wanted to be out there running a few miles along the lakefront.

On a positive note I know it will heal quickly and I will be out there running again. I can still walk and go to work. I have my days in which I am OK with it but also when I get angry. Just like every runner there is, I’ve had hip issues, IT band, etc., but never serious enough to not run at all. Oh well, I guess it was bound to happen eventually?

Well, enough with negative stuff and let’s focus on some positive news. Monday evening I found out I was selected to be a Nuun ambassador. I’ve known about Nuun for a couple of years but it was last year that I used it as I trained for my races.

In July I will be on The Great Alaskan Running Cruise and I am excited about it! I have my plane tickets to Seattle and to Anchorage and train tickets to Seward. The cruise leaves from Seward and ends in British Columbia. There is a half marathon on this cruise so you bet this will count as one of my 50 states+1 goal.

Retail therapy always makes one feel better, right? I ordered the following Oiselle items. Aren’t they beautiful?

I am a huge fan of the Long Roga. They’re my favorite shorts and have them in many colors. They’re now available in a new color, Plum, and I can’t wait to run in them.

My closet is full of Oiselle items and I love that they’re not only for running but also for everyday work. This is my newest top. Gorgeous! It’s on sale and I am tempted to also get this in white and in black.

I want to get the newest Brooks Launch 4. I was a big fan of the 2 but not so much the 3. And the 4 are supposed to be even better!

Come on calf injury, heal fast so I can run in them.

How did your week go? Any running injuries you’ve had? How long did it take to heal?

15
Jan
2017

Rock ‘n’ Roll DC Half Marathon Training Week 7

categories: Half Marathon Training, Hansons Training, Rock 'n' Roll Race, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here! I am excited to be training using again the Hansons Method for this race. In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs. The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.

Week #7, January 9-15

Monday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – 1.33 @11:24 average pace

It was my first day back to work after 2 weeks of winter break. I was actually looking forward to going back. Yes, it is true. The day went by pretty quick and I left exhausted ready for a nap. Once home I laid in bed debating whether or not to go running. I checked the weather again (it was 29 degrees) and decided it wasn’t too cold for a run. I got ready and out I went. I wore my new Oiselle Vim Jacket and a Wazzie Wool Long Sleeve shirt underneath. I wasn’t cold and found myself comfortable. It had begun to snow so I made sure not to go off too fast for fear of falling. A little over a mile into my run I felt something pull in my left calf. It was so weird because I felt like I had hit a wall that forced me to stop. It did not hurt a lot but enough to know that I could not continue my run. I ended up walking back home.

Once home I ate and had a text conversation with a friend about what happened during my run. She told me to iced my leg and to wear compression socks. I also took an ibuprofen. I knew it could be an injury but also knew I had to see a doctor for an official diagnosis.

Tuesday:

PLAN –4 x 1200, 8:03-8:55 pace
ACTUAL – Did not run.

I went to the doctor. She asked me a bunch of question regarding my leg and pain. I pointed out a tender/sore area in my left leg and she told me that that area did look different from the other leg. She ended up giving me an order for an MRI for Thursday.

Wednesday:

PLAN – OFF
ACTUAL – OFF

Thursday:

PLAN – 4 tempo miles, 8:46-9:18 pace
ACTUAL – Did not run.

Another day of no running. Leg felt a bit better but it was uncomfortable to run.

Friday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Did not run.

Saturday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Did not run.

Sunday:

PLAN – 12 miles long, 9:53-10:29 pace
ACTUAL – Did not run.

Week 7 was quite interesting. I may or may not have an injury and cannot run. Even with no running, according to my FitBit, this week I ended up with over 47,000 steps. I miss running. I am bummed out because it will be over 40s this week (that’s warm in Chicago) and I don’t know if I will be able to run. However, I do know that my leg and health is much more important than running. Hopefully it isn’t anything serious and soon I will resume my training for my race in March.

Total mileage for the week: 1.33 miles

Total mileage for this training cycle: 126.89 miles

Total mileage for the year: 32.03 miles

Here’s how training has gone so far:

08
Jan
2017

Rock ‘n’ Roll DC Half Marathon Training Week 6

categories: Half Marathon Training, Hansons Training, Rock 'n' Roll Race, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here! I am excited to be training using again the Hansons Method for this race. In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs. The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.

Week #6, January 2-8

Monday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – 5.02 @10:34 average pace

A great run outside enjoying the great weather! Splits are: 10:08/10:47/10:09/11:05/10:40. As you can see the pattern in this run, I run one mile at a faster pace and then one mile at a slower pace. I definitely need to work on pacing. Regardless, pleased with this run.

Tuesday:

PLAN –5 x 1000, 8:03-8:55 pace
ACTUAL – Total 4.62 miles @10:53 average pace

This run did not go well at all. I only managed to do 3 intervals and each one was slower than the previous one. Goal for each interval was between 4:54-5:24. Splits for each 1000 are: 5:15/5:40/5:53. I would have done the 2 other ones but I was running late for book club. I still had to shower, get ready, and go to the store to get something to eat.

Wednesday:

PLAN – OFF
ACTUAL – OFF

I had my first monut! A monut is a donut shaped marshmallow and it is delicious. I donated money to a Kickstarter and got 6 monuts (2 peppermint, 2 vanilla, and 2 cocoa dusted).

Thursday:

PLAN – 4 tempo miles, 8:46-9:18 pace
ACTUAL – Did not run.

Another monut with coffee.

Friday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – Total 6.02 miles @11:27 average pace

I helped my mother make enchiladas and then went to the gym for my run. I loved this run because I was watching “Will and Grace”. That show is pretty hilarious!!! I laughed so much and before I knew it, my 6 miles were done. Splits are: 11:34/11:16/11:15/11:43/11:27/11:26. Right on pace except for mile 4.

Saturday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Total 5.02 miles @10:57 average pace

Back to the gym for this run. More episodes of “Will and Grace”. Splits are: 11:05/10:46/10:54/10:58/10:57. I ran the same speeds (5.5 and 5.6) on the treadmill but yet this run was faster than yesterday.

Sunday:

PLAN – 10 miles long, 9:53-10:29 pace
ACTUAL – Total 10.02 miles @10:39 average pace

Wow, what a workout today! I was determined to do this run no matter what. My plan was to run 2.5 miles, take a quick break, run another 2.5 miles and then take a longer break along with a gel. Then hop again on the treadmill for another 2.5 miles, another quick break and then finish off with the last 2.5 miles. I find that breaking up a run into smaller chunks is more manageable physically and mentally.

I did want to stop at 5.64 miles. I was tired and bored. No “Will and Grace” on TV for me. I had downloaded a few episodes of “Sex and the City” but even that was starting to bore me. Luckily “CSI: Miami” was on the TV and that made the miles go by faster. Splits are: 10:51/10:25/10:30/10:34/10:34/10:54/10:43/10:44/10:30/10:36. Some of the miles were done slower than the range I had in mind but overall I am pleased and happy with how I did.

Week 6 went well this week. I skipped one run and the other runs went better than expected. In week 7, I have 4 x 12000 and 4 tempo miles.

Total mileage for the week: 30.70 miles

Total mileage for this training cycle: 125.56 miles

Total mileage for the year: 30.70 miles

Here’s how training has gone so far:

01
Jan
2017

Rock ‘n’ Roll DC Half Marathon Training Week 5

categories: Half Marathon Training, Hansons Training, Rock 'n' Roll Race, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here! I am excited to be training using again the Hansons Method for this race. In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs. The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.

Week #5, December 26-January 1

Monday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – 4.02 @11:11 average pace

It felt so good to be outside on Monday. The sun was out and the weather was perfect! I took it easy since I had been sick/recovering for 3 days. Can you tell I was very happy after my run? OK, I do need to smile more. Splits are: 10:56/11:10/11:01/11:36.

Then met a friend for dinner and drinks. Martinis are my favorite!

Tuesday:

PLAN –6 x 800 , 8:03-8:55 pace
ACTUAL – Total 6.52 miles @10:28 average pace

This workout was tough but I nailed it! Goal for each interval was between 4:00-4:25 and I hit those paces. I was very tired after my workout but pleased with it. Splits for each 800 are: 4:21/4:18/4:14/4:14/4:15/4:12.

Tacos!! Why not?

Wednesday:

PLAN – OFF
ACTUAL – OFF

Thursday:

PLAN – 4 tempo miles, 8:46-9:18 pace
ACTUAL – Did not run.

Tired? Lazy? Who knows? But I stayed in bed and only got up to eat. I finally got up again at 4:30 to go to the post office and to take my mother to the store.

Friday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Total 5.02 miles @10:36 average pace

I woke up and did not want to skip this run nor run at the gym. It was high 30s outside. Cold but not too cold but a little windy. Still did great on my run. Mile splits are: 9:56/10:49/10:28/11:22/10:25.

Saturday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – Total 6.02 miles @10:41 average pace

My last run of the year. It was high 30s (almost 40) and it is ideal running weather for December. The wind wore me out a bit but still felt great throughout my run. Splits are: 10:48/10:46/10:36/10:33/10:40/10:44.

Sunday:

PLAN – 10 miles long, 9:53-10:29 pace
ACTUAL – Did not run.

Happy New Year!! I slept in. Did a bunch of stuff at home and then did errands with my mother and then was too late to head out or go to the gym. Oh well. Not the way I wanted to start off the year (running related) but I don’t regret not doing my run.

Week 5 went well. I skipped two runs but I am not going to stress about it. Life happens. In week 6, I have 5 x 1000K and 4 tempo miles.

Total mileage for the week: 21.58 miles

Total mileage for this training cycle: 94.86 miles

Total mileage for the year: 1,283.07 miles

Here’s how training has gone so far:

Last week I sent to see “Sing” and I loved it! Saw this cute video and want to share it with you. She is adorable.

30
Dec
2016

Friday Friday 2.0 – Items I’ll Buy Again

categories: Friday Five 2.0, Running, Things I Am Loving

I am linking up with with Fairytales and Fitness and Running on Happy

for today’s Friday Five 2.0.

Happy Holidays! I cannot believe 2016 is almost over. I am currently on Winter Break and while I was sick for a few days, I’ve still been enjoying my vacation. I’ve been running here and there, watching TV, and basically relaxing with my cat and watching lots of TV (finished Fuller House and Narcos). Next week I am meeting a few girls from my book club so I better start reading the book.

Today’s topic is “Free” and I will write about some things that I am loving. While I do have more than that, I will limit it to just five. 🙂

Go Contigo Water Bottle – This is seriously the best water bottle! I have one that holds 32 ounces of water (Cortland) and it is the perfect size for me. I love that I can add two Nuun tablets and I am set. I am a teacher so I cannot drink as much water as I want during the day but once I am out of school then I drink like my life depends on it. I also love that it does not leak. That was something that I hated with the other water bottles. You can get online at www.gocontigo.com, Target, Costco, and Kohls.

Balega Enduro No Show Socks – I usually run in Pro Compression or Smartwool socks. I bought these from Running Warehouse because they were cute and on sale. Wow! They’re simply amazing!! I love the no show style and they’re very soft. My feet were dry and no blisters which is always a winner in my book.

Saucony Kinvara 7 – They’re lightweight, comfortable, and I swear they’re the reason my paces have been faster. Heck, I ran my fastest mile at 8:24. Plus, I love the colors. I keep checking Running Warehouse to see if they’re on sale (I paid $120 from the Saucony website). I don’t have to buy them in the same color but as long as they’re less than $80 then I will buy them. I am sure eventually they’ll be on sale as in the past I’ve bought Brooks PureFlow 4 for $50.

Coffeemate Creamer – I love coffee. Lately I have been drinking it with cream only to cut down on sugar. However, there are some days in which I want my coffee a little sweet and some flavor. These creamers are delicious.

Cuddl Duds Top – I like wearing them under my short sleeve school shirt on casual Friday. These tops keep me warm without adding any bulkiness. They’re listed as active wear but I have not worn them for a run.

How did your week go? Any running injuries you’ve had? How long did it take to heal?

Total mileage for the week: 1.33 miles

Total mileage for this training cycle: 126.89 miles

Total mileage for the year: 32.03 miles

Total mileage for the week: 30.70 miles

Total mileage for this training cycle: 125.56 miles

Total mileage for the year: 30.70 miles

Total mileage for the week: 21.58 miles

Total mileage for this training cycle: 94.86 miles

Total mileage for the year: 1,283.07 miles

What are some of the things you love (running and non-running related)? Anything exciting for New Year’s Eve?