1. I had my second physical therapy appointment this morning. I was dreading it because I thought I was going to be get poked with needles (I even had a blog post title of “Pins and Needles” thought up). But luckily, since I told the therapist that my lower back felt fine still, he said he would leave it alone. Woohoo!
But I still had plenty of unpleasantness to deal with. I told him that my upper back between my shoulder blades was still sore/tight so he cracked that area again, along with my neck, and then proceeded to massage/poke/pull my shoulder and upper back tendons as I turned my head to one side, then the other. That hurt. A lot. Not like the sharp pain of a needle but a deep muscle-y pain – like how your tight IT band feels when you massage when it with a foam roller. My shoulders are sore now, which he said might happen.
He also showed me some exercises I could do to strengthen my lower back and hips. I’ll demonstrate and post them soon, since they’re beneficial for all runners/athletes.
What I’ll demonstrate now is how to lower your keyboard:
With a keyboard tray! It took me until this morning to realize I could push the tray in (I just had it installed yesterday). Before, it was sticking out from the desk by about 8 inches. At that rate, I was going to need glasses from squinting.
Anyway, lowering my keyboard will prevent me from shrugging my shoulders so much – your upper arms should be perpendicular to the floor when sitting at your desk.
2. Lots of TV time this weekend. Tomorrow is the Olympic Marathon Trials coverage (2-4 pm MST – we’re the same as central) and the Broncos game. Go Tebow! I might have to go buy a Broncos shirt tonight…
But I’ll balance that TV time out with two runs – my long run of 7 miles on Saturday and my tempo run of 4 miles on Sunday (moved from yesterday because I ate too much for dinner and would have puked if I tried to run…one of those days).
3. I seem to be a running anomaly. I’ve input several times into the McMillan Running Calculator: my half marathon PR back in 2007, my most recent 5K time, and my most-likely-never-to-be-duplicated 5 mile run in the Denver RnR Half Mary Relay. Those times are all over the board and produce quite the varied results.
With the 3 different times, my predicted marathon finish time could be (respectively):
I’ll take the last one, thankyouverymuch.
Also according to the calculator, my long runs should be run at a pace around 12:45 to 13:15 per mile. Lately, I’ve been comfortably running, without challenge, an easy pace of 11:15/mile for my long runs. But apparently, that should be the pace for my tempo intervals, which I’ve been running at a 9:55 or 10:00 pace (those paces aren’t even on the chart).
So I’ve concluded that while the running calculators may give me a ballpark of +/- 30 minutes for my marathon time, I should just use my long runs as a judge for my goals (and obviously the runs that are closer to the marathon distance, not the 8 miler I just did last Saturday). I’m also planning on doing Yasso 800s for my speedwork during Weeks 10-16 of my marathon training plan. It’d be cool if it really works to predict your marathon time (click the link to read more details).
4. I’ve been waiting for Friday all week long. Regardless, when I woke up this morning, I was surprised that it was already Friday. Which means I have to clean my house because we’re having people over for the game tomorrow.
5a. My favorite lunch as of late has been big salads, thanks to my friends leafy romaine lettuce and Caesar croutons. If it weren’t for those two, I wouldn’t be eating salads. They have changed my life. (For some reason, I get sick of spinach every now and again and won’t eat it to save my life…unless it’s in a smoothie.)
Yeah, I scrimped a little too much on the lettuce for that salad… but I also eat the lettuce first and this was halfway through the salad.
5b. We got new dinnerware for Christmas from my parents. The dishes we got for our wedding were really cute ones from Target but since I am a dish-breaker by trade, we only had 4 big plates left and all of our bowls (minus 2) had giant chips out of them. We are really enjoying our new dishes. Thanks Mom and Dad!
They are the Platzgraff Java pattern.
It’s even prettier in person. They’re still on sale at Shopko if you need new dishes!
What’s your favorite thing for lunch? Do the running calculators predict your speeds correctly?