~*~ Dream ~*~ Believe ~*~ Achieve ~*~ (Comments Welcome)

Two more weeks of recovery to go! I started planning out my return to running, but could use a second set of eyes @DopeyBadger

This is the plan I’m using. Weeks 1-4 will be at EA pace 11:32-12:32. Weeks 5-7 will be at EA pace, 15K pace 9:26 and strides 7:22-7:52. Of course all paces are subject to how much fitness I’ve lost! I’m okay with going slower if needed. Days where it has me doing other activities will be biking, walking or resting. I’ll be using the treadmill for most of my runs for the softer surface.

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There is a 10K race on July 20th. I’d like to use the race to test where my fitness is for a new POT in October. There are four weeks between where the above plan ends and the race. Here is what I came up with. Most runs will continue on the treadmill due to oppressive summer weather.

6/24 - 6/30 (21 miles)
  • 4mi @ EA
  • 4mi @ EB + Strides
  • 4mi @ EA
  • Off
  • 4mi @ EB + Strides
  • 5mi @ LR
  • Off
7/1 - 7/7 (22 miles)
  • 4mi @ EA
  • 4mi @ EB + Strides
  • 4mi @ EA
  • Off
  • 4mi @ EB + Strides
  • 6mi @ LR
  • Off
7/8 - 7/14 (21 miles)
  • 4mi @ EA
  • 4mi @ EB + Strides
  • 4mi @ EA
  • Off
  • 4mi @ EB + Strides
  • 5mi @ LR
  • Off
7/15 - 7/21 (19 miles)
  • 4mi @ EA
  • 3mi @ EB + Strides
  • 4mi @ EA
  • Off
  • 2mi @ EB + Strides
  • 10K Race (goal sub 1 hour)
  • Off
 
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I’m glad you got a diagnosis and that you’re able to get back to training soon! I know nothing about planning so I won’t dive in there.

Also, your cruise looked like so much fun!
 
So is it accurate that the last workout you've done was 2/20 per Strava? So about 9 weeks completely off? Looks like Daniels would recommend the following:

3 weeks of only easy at 33% load
3 weeks of only easy at 50% load
3 weeks of only easy at 70% load with strides
3 weeks of only easy at 85% load with strides and R
3 weeks of only easy at 100% load with strides and T/R.

And pace wise it looks like you should expect to be about 20% slower via VDOT (again if 9 weeks completely off). So something like the following:

Screen Shot 2019-04-20 at 9.50.35 AM.png

Looks like in the last few months your peak running was around 20-25 miles. So something like 7, 11, 15, 19, and 23 miles over the course of 15 weeks.

I think your plan is reasonable as long as you stick with the run/walk in the first few weeks as you ease back into it. You might be able to add something of substance in those last three weeks, but something like R pace.
 


So is it accurate that the last workout you've done was 2/20 per Strava? So about 9 weeks completely off? Looks like Daniels would recommend the following:

3 weeks of only easy at 33% load
3 weeks of only easy at 50% load
3 weeks of only easy at 70% load with strides
3 weeks of only easy at 85% load with strides and R
3 weeks of only easy at 100% load with strides and T/R.

And pace wise it looks like you should expect to be about 20% slower via VDOT (again if 9 weeks completely off). So something like the following:

View attachment 395600

Looks like in the last few months your peak running was around 20-25 miles. So something like 7, 11, 15, 19, and 23 miles over the course of 15 weeks.

I think your plan is reasonable as long as you stick with the run/walk in the first few weeks as you ease back into it. You might be able to add something of substance in those last three weeks, but something like R pace.

Yup. 2/20 was my last run and the same day I found out I had a stress fracture. I barely ran after Dopey because I was in so much pain. My first day back will be 10 weeks 5 days since diagnosis.

I definitely plan on sticking to the run/walk. I’m terrified of injuring myself again.

I’m definitely rethinking my paces now. I’ll add a minute to each one. I didn’t factor in anything other than strides in my four week plan since I’ll be on the treadmill. Even the strides in the 7 week plan I will run in measure of time instead of distance. It’s just easier to do on a treadmill.

Thanks for your input!
 
I’m glad you got a diagnosis and that you’re able to get back to training soon! I know nothing about planning so I won’t dive in there.

Also, your cruise looked like so much fun!

It was a blast! I was really blown away by how good of a cruise line Carnival is. It was my first time on that line and I loved it.
 
Glad to hear you had a great cruise. My parents have become very avid cruisers the past few years after never having cruised before until about 10 years ago.

Great news on the diagnosis too. My little sister sees a PT next week about her ankle issues that have caused her problems since Dopey. She's very worried about finishing our race in September, but as long as she's physically able, I think she can do it.
 


4/22/19 - 4/28/19
I finally have a fitness (and life) update! I’m back in the gym and I’m pain free! I haven’t worked out without any aches or pains in the hip area since Thanksgiving. My body is sore this week, but it’s the “good” kind of sore. I'm still terrified of hurting myself again so I took it very easy this week. I kept the weights low and no more than 15 minutes for cardio. I did not do cardio on leg days.
Monday - Back in the gym!
  • Strength Training: Legs - Barbell Squats, Single Leg Extensions, Single Leg Curls, Adductor, Abductor & Calves
Tuesday - We bought a treadmill. We purchased a Precor 835 v2 from a local company that buys and sells used equipment. It should be delivered in 2-3 weeks. I'm so excited I'll have one in time for Florida summer!!!

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  • Strength Training: Back & Biceps - Lat Pulldown, cable rows, dumbell rows, barbell curls & hammer curls
  • Cardio: 15min indoor cycling
Wednesday - We bought a horse. She will officially be ours on May 1st. Her name is Diva Darling. She's a sweet horse despite her name LOL!!!

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  • Strength Training: Chest & Triceps - Barbell Bench Press, Dumbbell Fly, Dumbbell Close Grip Press, Push Ups & Cable Tricep Pushdowns
  • Cardio: 15min Elliptical
Thursday: My body was really starting to feel the effects of weight lifting! I was hobbling everywhere!
  • Strength Training: Legs - Barbell Squats, Single Leg Extensions, Single Leg Curls, Adductor, Abductor & Calves
Friday: TGIF!
  • Strength Training: Shoulders & Abs - Overhead Press, Front Raises, Lateral Raises, Seated Reverse Fly, Hanging Knee Raises & Russian Twists w/ Medicine Ball
  • Cardio: 15min Indoor Cycling
Saturday: Eliana's soccer game, rest day & relaxing by the pool

Sunday: Neighborhood Block Party & rest day. It's a potluck lunch and I chose the easy (aka lazy) option of bringing watermelon :)
 
I finally have a fitness (and life) update! I’m back in the gym and I’m pain free! I haven’t worked out without any aches or pains in the hip area since Thanksgiving. My body is sore this week, but it’s the “good” kind of sore. I'm still terrified of hurting myself again so I took it very easy this week. I kept the weights low and no more than 15 minutes for cardio. I did not do cardio on leg days.
Huzzah for pain free fitness! I too love the good kind of sore. Somehow the recovery from the good kind of sore takes so much less time than the bad kind of sore.
 
4/29/19 - 5/05/19
This is my very last recovery week! I'll be slowly adding some running in the upcoming week. Getting this stress fracture has been a blessing in disguise although I've had so much testing done over these last few months that I feel like a human pin cushion. The latest endocrinology tests I've had done were to drill down as to why I have low bone density in my femoral necks. I don't meet the "normal" criteria for developing osteopenia at the age of 42yo (healthy weight, no family history, normal bloodwork, etc). Well, turns out some hormone levels are crazy out of whack which can cause reduced bone mineral density in addition to a handful of other medical issues I have. I also found out I have a genetic disorder that causes my body to not be able to absorb enough vitamin B12. I'm starting some new medications and supplements next week to treat all of that.​
Monday -
  • Strength Training: Legs - Barbell Squats, Single Leg Extensions, Single Leg Curls, Adductor, Abductor & Calves
Tuesday -
  • Strength Training: Back & Biceps - Lat Pulldown, cable rows, dumbbell rows, barbell curls & hammer curls
  • Cardio: 20min Cybex Arc Trainer
Wednesday -
  • Strength Training: Chest & Triceps - Barbell Bench Press, Dumbbell Fly, Dumbbell Close Grip Press, Push Ups & Cable Tricep Pushdowns
  • Cardio: 20min Indoor Cycling
Thursday: I had a really hard time sleeping and did not make it to the gym.
  • Strength Training: none
Friday: I skipped cardio and opted for doubling up on my strength training. I did a lot of supersets with a leg exercise and a shoulder exercise. I just wasn't in the mood for cardio today.
  • Strength Training: Legs plus Shoulders & Abs - Barbell Squats, Single Leg Extensions, Single Leg Curls, Adductor, Abductor & Calves, Overhead Press, Front Raises, Lateral Raises, Seated Reverse Fly, Hanging Knee Raises & Russian Twists w/ Medicine Ball
  • Cardio: none
Saturday: Saw MercyMe w/ Crowder & Micah Tyler

Sunday: Lazy Day with lots of napping and reading and laundry
 
So glad you are able to move forward with training, and that you are getting more and more answers!
And I LOVE Mercy Me!
 
5/06/19 - 5/12/19
Well, it was a fantastic week...sort of. I ran three times (Monday, Thursday & Sunday).​
Monday -
  • Strength Training: Back & Biceps
  • Running: The adrenaline hit me and I was waaaaaaaayyyyy too fast. No pain at all during or after my run. I walked for 15min, ran 5min (11:10), walked 5min, ran 5min (11:17) and walked 5min.
Tuesday -
  • Strength Training: Legs
Wednesday -
  • Strength Training: Chest & Triceps
Thursday -
  • Strength Training: Shoulders & Abs
  • Running: This was another easy run. I felt strong and like I could run forever. walk 5, run 5 (11:24), walk 5, run 5 (11:34), walk 5, run 5 (11:35), walk 5
Friday - Treadmill was delivered!!!
  • Strength Training: Legs. I love deadlifting. It is my favorite lift!
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Saturday: My DH entered an out of state powerlifting competition and won his age group. Granted, he was the only one entered in his age group (Masters 2). However he won the overall Masters Division for best lifter after scores were calculated. Since it was his first meet it was automatic PR for all events. He squatted 424lbs, benched 275lbs and deadlifted 424lbs.

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Eliana had her last soccer game of the season and her team won 3-0. We really enjoyed playing for the YMCA and she is super sad the season is over!

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Sunday: Mother's Day!!! Rob was out of town, but made sure I still had a fantastic day. The kids got me flowers, candy and new running shoes. I don't know where Rob tracked them down, but I have another pair of Brooks Ghost 10 to stash away in my closet. Eliana and I spent the morning at MK. We had never eaten at Tony's Town Square and despite all the bad reviews we gave it a try. Yup. It's bad. She had spaghetti and meatballs and I had the chicken parm. The sauce was like a can of tomatoes that had been whirred through a blender and the chicken parm and meatballs were bland and bone dry. I read and napped the afternoon away, but I also ran on the treadmill. Another pain free run! I grilled some rib eye steaks for dinner then relaxed with a glass of wine and watched Wine Country on Netflix. It was an awesome day!!!
  • Running: walk 3min, run 7 (11:27), walk 3, run 7 (11:30), walk 3, run 7 (11:32), walk 5

So there was my week! I think I overdid it on Sunday after a heavy leg session at the gym on Friday. I had zero pain when I went to bed Sunday night. I woke up Monday morning and my lower body was so sore. It hurt on both sides of my body in my hips, legs, glutes, groin and lower back. I'm feeling better now after a few days of rest, but I'm also feeling so defeated. I hate not knowing if it's a flare up from my hip or my body rebelling against me from the activity or too much running?
 
So glad to hear that you are running without pain again! It sounds like it's been an eventful week for your whole family.
 
5/13/19 - 5/19/19
Monday - I woke up and my lower body was in PAIN! I think I overdid it with a heavy leg workout on Friday, walking around Disney Sunday morning then running in the afternoon. I took the day off from all exercise and rested.

Tuesday - I was still hurting so I took another day off.

Wednesday - I had all intentions of going to the gym after I dropped Nick off at school. I was so tired though and went home and napped instead.

Thursday - No gym, but I did manage to drag myself onto the treadmill. I decided to repeat last week's workout. I also broke out the new pair new pair of running shoes my kids got me for Mother's Day. I love the color!
  • Running: walk 5, run 5 (11:40), walk 5, run 5 (11:39), walk 5, run 5 (11:35), walk 5
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Friday - I don't remember why I couldn't get to the gym. I had an appointment in the morning, but can't remember what went on in the afternoon LOL!

Saturday - Not much. Brought Eliana horseback riding and saw A Dog's Journey in the afternoon. What a great movie!

Sunday - I absolutely love having a treadmill at home. I had brunch with my neighbors, went shopping then came home and ran before dinner. I would have been so tempted to skip running if I had to drive to the gym. I repeated last Sunday's workout.
  • Running: walk 3min, run 7 (11:29), walk 3, run 7 (11:28), walk 3, run 7 (11:26), walk 5
Looking Ahead
I have three days of running planned and I want to try and make it to the gym all week. It's the last week of school for the kids then we leave on Sunday for a cruise. Weather has been HOT and HUMID. Again, thankful for a treadmill in the AC at home.​
 
Howdy! I've been so crazy busy with the end of the school year, getting ready for vacation, being on vacation then returning home after a fun week. This is just a quick update for the week before our cruise. We had such a fun time and I have pictures to share! Hopefully my time management will be better in the next few days so I can post them!

5/20/19 - 5/26/19

Monday:
  • Strength Training: Legs
Tuesday:
  • Strength Training: Back & Biceps
  • Running: 2.58mi @ 12:24
Wednesday:
  • Strength Training: Chest & Triceps
Thursday:
  • Strength Training: Legs
  • Running: 3.13mi @ 12:10
Friday:
  • Strength Training: Shoulders & Abs
Saturday: It was just so crazy all day with horse activities, cleaning, prepping for the pet sitter and last minute shopping for the cruise. It wasn't until I was into my second margarita at the Mexican restaurant that I realized I never ran. Oops.

Sunday: Cruising!
 
Cruise Day 1
We left the house around 8:30am. We stopped at Starbucks then stopped at Walgreens for something. I don't remember what. While we were there I realized I forgot to pack our snorkeling gear :headache: We were 5 minutes from my house so we went back and got it. We still made it to Port Canaveral by 10am. We were the only ship in port so there was no traffic. Dropping off our bags with the porters and parking the car was fast and easy. By this time we had lots of glimpses of the ship. Holy cow it was huge!!! We went to get ourselves checked in and it was a hot mess. Traveling with my autistic son can have it's challenges so as usual I contacted the Special Needs Department for embarkation/debarkation help. I received an email back that we would get priority boarding and an alternate location to wait to board as well as assistance getting off the ship when we return to port. I would have to go to guest services once onboard to arrange for an alternate muster drill location. We arrive to check in and they won't let us in the special assistance line! They said since we didn't have a wheelchair or scooter that we had to use the regular line and let the person checking us in that we need assistance. So we go through the regular line which was super short and go to check in and I tell the woman we need assistance. She said we should have gone through the special assistance line. No kidding lady. They have no idea what to do with us and feel bad so they put us into the suite waiting area. We sat for maybe 5 minutes before they announced that our area could board. We were on the ship by 10:45am. I've never been on a ship that early!

Our cruise was on Royal Caribbean Harmony of the Seas. I've never been on a ship this size before. I think she can carry around 6500 passengers??? There are two flow riders (surf, bodyboard simulators), a zip line, a giant slide that takes you down 9 decks, a sports court, mini golf, 3 swimming pool plus an additional pool in the adult area, an ice skating rink and a casino. There was also a Boardwalk area of the ship with a carousel and another area called Central Park with lots of gardens and trees. Lots and lots of bars and upcharge restaurants too.

We boarded the ship on the Promenade deck. This is one of the main areas of the ship with shopping, bars, food, guest services, etc. We were on the ship so early we didn't know what to do with ourselves! Our room wouldn't be ready until 1:30pm so explored for a bit then found the buffet area and had lunch. After lunch we found the soft serve ice cream then went to the teen club and got their wristbands. We explored the pool areas, ice rink and showed Eliana what a casino was. She wasn't impressed LOL!!! It was almost 1:30pm so we headed towards our room and our luggage had already been delivered! Wow was the room teeny tiny. I've been on Royal Caribbean many times and this was by far the tiniest cabin I have ever had and there is very little storage for four people. There was very little space between the end of the bed and the wall. We had a balcony and at least that was spacious with two chairs, ottomans and a table. The room had a sofa like Disney where the back folds down to become a bed. There was a trundle bed underneath it. However, once the trundle was pulled out you couldn't use the desk, bureau, fridge or access the balcony without walking on the bed to get to the door. There was also no privacy curtain between the bed and the sofa so if someone was trying to sleep either they had to deal with a light on or the rest of us had to sit in the dark. It was a very poor design. I completely forgot to take pictures of our room!!! I stole this one off the interwebz. The photographer was very good. The room appears larger in this photo than it really is.

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We unpacked and I brought the kids to the zipline before we had to attend the muster drill. After ziplining Eliana went down the giant slide and I met her at the bottom. I couldn't slide because I was wearing a tank top. She took a ride on the carousel then checked out one of the arcades.


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Rob and I went to Starbucks before the muster drill then checked out the spa & fitness center. Our muster station code was available in our cruise docs. I found a list on Cruise Critic for Harmony muster stations and saw that ours was in one of the dining rooms. Because of this I didn't request an alternate muster for Nick. We showed up and had the longest muster drill ever. They went through the emergency protocols then we had to watch a movie about the safety. It was really draaaaaggggged out.

We watched the sail away from our cabin balcony.

Since we booked so late all we had left to choose for dining was 5pm or My Time Dining where you make a reservation for each night or show up and hope they can seat you. 5pm is way too early to eat, IMO, but we prefer having the same table every night with the same wait staff. We went to dinner and were seated at a table for four by a window. I had emailed dining services with this request and it was granted. We are not chit chat with strangers at dinner type of people. I ordered Escargot for an appetizer and Salmon as my main course. The salmon was fishy and bone dry. I ordered the Pear and Blueberry Cobbler for dessert. It was bad too. It was served cold with a scoop of ice cream. It was bland and dry. Even the ice cream texture was off. Service was very fast and we were finished before 6pm.

Rob and I went back to the room to rest before that evening's show and the kids went off to the teen club. Eliana met us at the ice skating show. On Harmony you have to book all your shows in advance and I really didn't like that. Tonight was the ice skating show 1887. It was bizarre and none of us were enjoying it. It made no sense and was just odd. I've never walked out on a show before, but we left after 20 minutes. Eliana went back to the teen club while Rob and I walked around. I was still hungry so I grabbed some pizza to munch on and went back to the room. Eliana and Nick were there. They didn't like the teen club and said it was so much better on Disney. They said there was nothing to do and they were bored 🙄

We were all tired so it was an early night for us. Rob wanted to be at the fitness center when it opened at 6am the next day.

Up Next....Perfect Day at CocoCay
 
I feel like the first day took me through all of the emotions... the ship sounds awesome and huge. A 9 deck slide sounds so fun!
Bummer about the small room and dinner on the first night. I hope the food got better!
 

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