12 Days of Yeti - Part 2

Well, this second half of the Yeti challenge was a little more loosey-goosey for me. There were a lot of non-running elements and I tend to slack on those. I did all the running/walking parts though!

I also forgot that I went to hot vinyasa at Soul Yoga on Sunday (12/18) but didn't include it in the blog... oopsie. It was great to go back for another week! I'm hoping/planning to make that a regular part of marathon training. 

Monday

Yeti Challenge: Walk 3 miles, each mile getting faster.

Did: 3.0 mi walking (16:19, 15:00, 14:01) + 1 mi run @ 9:30/mi

Did the challenge plus the mile for the streak on the treadmill at work today due to time constraints. 

Tuesday

Yeti Challenge: learn all the words to a Dolly Parton song. I listened to 'Coat of Many Colors' a few times.

Did: 7.77 mi Track Tuesday

Ran at the purple track this morning and got in 6x800m, felt strong! All between 3:22-3:27 except the last one which I pushed a little harder and got in 3:19.

Wednesday

Yeti Challenge: make someone's day. I don't think I did this. 

Did: 3.43 mi run @ 10:13/mi avg

Easy run starting exactly on the Solstice (4:47pm) and ran until sunset. 

Thursday

Yeti Challenge: Break a habit, do something out of the ordinary.

Did: 7.0 mi cold rain run w/ 6x hill repeats

I would say running in a cold rain storm was out of the ordinary, but it really wasn't. 😂 

Friday

Yeti Challenge: Put a smile on your face or someone else's. We went to visit family, so I would say this was accomplished. :)

Did: 3.12 mi @ 9:15/mi avg

Very cold run in the cousins' neighborhood! Waited til late morning and it was verrrrrry windy. 

Saturday

Yeti Challenge: Pick up trash during your run. I.... did not do this. Although yesterday I chased down some garbage cans that had blown over in the wind, so maybe that counts as a good deed.

Did: 1.18 mi @ 9:36/mi

Just one easy mile for the streak.

Sunday

Yeti Challenge: 90-minute out-and-back

Did: 10.08 mi @ 8:32/mi

This was the perfect way to start Christmas morning, and I am pretty sure it was my coldest run ever! It was about 15F the entire run and dark most of the time... last 30 mins or so the sun was rising. I set off from the house right after 6am and ran up the trail to TR. I set my watch to alert me when 45 mins had gone by, and it buzzed right after I passed Sunrift in TR, so I turned back. It was too cold to actually roll back the 3 layers of sleeves I had on, and turned out to be a text message... but I ran some extra loops on the way back to the house to round out just over 10 miles. Beautifully cold and peaceful!

Weekly miles = 33.6! Feeling awesome!

12 Days of Yeti - Part 1

So, this week begins the 12 Days of Yeti challenge. I've done this one for 2 or 3 years (can't recall at this point) and it's always a fun and unique thing to do. For me who loves a routine and dislikes surprises, it's a challenge to throw caution to the wind and follow whatever comes up each day. 

There's no official start/end time, but after reading a few of the challenges, I decided it makes the most sense to start it this Wednesday (to finish on Xmas Day). There are also not really any rules so I can change things up as I go... but let's see where this gets us. 

Two books selected: The Giver by Lois Lowry and Lawn Boy by Jonathan Evison
Other two: in progress

Monday

Did: 3.1 mi run @ 9min pace + 25 mins strength training

Made it to the work gym, started with a 5k on the treadmill, then did some strength training. My triceps are sore from yoga yesterday. 😳

Tuesday

Did: 6.24 mi @ 8:31/mi avg

Well, this run did not go as planned. Met up with the group downtown, ran to the track... then had to poop. 💩 Thankfully there's a construction site next to the high school where the track is located, so I weeble-wobble-ran my way over there to the port-a-potty. I'm also thankful that my days of running races have cured my fear/disgust over port-a-pottys 😂

Anyway, decided not to take chances after that and just ran a steady pace around the track for the rest of the time there, then headed back to the car. 

Wednesday

Did: 3.25 mi @ 9:57/mi avg

Ran in my work pants and an ugly Christmas sweater on an easy out-and-back on the trail this morning! Slight sprinkle of rain added to the "no excuses" theme for this run. :)

Thursday

Did: 5.26 mi @ 8:21/mi avg

I was as spontaneous as I could be with this run... but I did just about everything differently from "normal" so I think that counts! I didn't run in the early morning, and I ran on roads that I haven't run in probably 3 years. Since the pandemic changed my work schedule around, I haven't done lunchtime running at the office since pre-COVID days! It was a nice return to something familiar, and yet felt very new all at the same time. 

Friday

Did: 3.01 mi walk @ 13:47/mi avg + 3.00 mi run @ 8:00/mi avg

This was tough, mostly because I was quite short on time and had to squeeze it in before leaving town for the night. Walking was the hardest part, knowing I needed to be going faster, but at least that helped me keep the pace pretty speedy! 

Saturday

Did: 2.35 mi run with 1 mile at 7:10 + 7.82 mi mountain biking

Intended to go to the hotel treadmill to warm up, run the fast mile, then cool down with a few more miles. 

Nope!

So, outside I went and did the best I could in some unfamiliar neighborhoods around the hotel. Definitely not a PR mile, but certainly a hard effort and felt good to run outside!

On the way back to Greenville, we stopped and did a family mountain bike ride at Lake Welchel trails near Gaffney. We raced the sunset back to the cars, and D did great on his longest non-Jackrabbit mountain bike ride. :)

Sunday

We just got an air fryer... so I intend to learn that.

Did: 6.7 mi @ 8:30/mi avg + 1.9 mi walk

Early run with a loop around Furman and an out-and-back on the trail. A bit of frost on the ground! Later took a walk before church. 

Just shy of 30 miles for the week - feeling great about that!

Show Week

So, this week is dress rehearsal & show week for A Charlie Brown Christmas which D and I are both in (he's in the cast, I'm in the chorus). Small parts, but rehearsals every night starting Sunday night that last until 8:30pm (30 mins past D's bedtime, then it's a 25 min drive home). All that being said, I've decided it's a "be gentle" week as far as workouts. I've not done any early morning runs (😩) and most of the running I have done has been extremely short/easy. It's okay, I know I've got a few months of marathon training in my near future so the easy week is probably for the best.

Monday

Did: 2.22 mi @ 9:41/mi + 15 min weights

Tuesday

Did: 6.5 mi treadmill progression

Wednesday

Did: 1.3 mi @ 8:22/mi run

Thursday

Did: 1.09 mi @ 9:50/mi run

Friday

Did: 1.81 mi @ 8:38/mi run

Saturday

Did: 2 mi run + 3.8 mi walk at Conestee

Sunday

Did: 1.9 mi run + 60 min hot vinyasa at Soul Yoga

Under 20 miles for the week and feeling ready and refreshed to jump back in. Next week begins the 12 Days of Yeti!

Uhhhh, December?

Monday

Did: 2 mi treadmill run + 12 min bodyweight workout

Tuesday

Did: 7.05 mi @ 7:57/mi avg

Track Tuesday at Furman this morning, did 3x1mi repeats (7:04, 7:03, 6:57). 

Wednesday

Did: 4.01 mi @ 9:41/mi

Did a quick midday run on the SRT after running an errand. Easy miles, trying to build more base weekly mileage!

Thursday

Did: 6.72 mi @ 8:36/mi

Early morning run downtown, ran on the new section of the SRT. Nice but chilly morning!

Friday

Did: 2.1 mi @ 8:51/mi + 20 min yoga + 1.9 mi walk

Got in a couple of quick miles around the neighborhood then found a short yoga flow sequence for releasing anger and frustration. Work stuff got me a little irritated, so needed some calming zen. Seemed to work! Took a couple mile walk in the late afternoon once I'd finished up the workday. 

Saturday

Did: 9.55 mi @ 9:15/mi

Took an early climb up Altamont Rd then a loop through TR to get in a nice long hard run. It's been quite a while since I did the Paris Mtn ascent, and boyyyy it shows. Whew. Need to work that back into the regular routine!

Sunday

Did: 1 mi run + 1.8 mi walk + 1 hr ice skating

A busy day but some fun activities involved! Did a mile in the morning for the streak, then walked before church. In the afternoon I took D ice skating for the first time - he enjoyed it and did pretty well!

Weekly miles: 32.43

Not bad! :)

Turkey Week

Monday

Did: 25 min strength + 1.6 mi walk

Tuesday

Did: 6.78 mi @ 7:50/mi + 8 min bodyweight workout

Track Tuesday run downtown and felt great! Did 6x800m repeats all between 3:20-3:25, and the final one at 3:17. Perfect pacing and felt strong throughout.

Got the workout done when I arrived at the gym at work, 8 minutes of core!

Wednesday

Did: 1.1 mi walk + 10 min bodyweight workout

Got in a short walk in the morning after finishing some work meetings, but ended up cutting it a little short because I happened to walk past the Turkey Trot packet pickup and also got a free maple tree! 

Did the bodyweight workout later once I got home. 

Thursday

Did: 14 mi running 

Started out with a 9 mile run commute from the house to downtown. (9.07 mi @ 8:48/mi) Felt super great and the miles went by amazingly quickly in the early darkness. It was super peaceful on the trail, hardly saw anyone else! Got downtown and met up with Scott, then had a great run at the 8k (4.94 mi @ 7:45/mi). Really pleased with that time after a lengthy warm-up! Also, a strong start to the #RWRunStreak :)

Friday

Did: 3.11 mi @ 9:37 mi + 5.4 mi mountain biking

Got in an easy 5k for the Run Streak day 2 before we headed down to the SWU trails for a family mountain bike ride. 

Saturday

Did: 10.03 mi @ 8:32/mi 

Early run with the downtown group starting from Swamp Rabbit Cafe & Grocery. Just a lovely morning, nice cool temps, and felt quite strong! I had a granola bar before I started running which I think helped give me energy for the run. 

Sunday

Did: 3.11 mi @ 9:06/mi

Just a short 5k for the #RWRunStreak day 4

Wheeeeee got almost 37 miles of running this week!! Feeling great!

A good solid week!

Monday

Did: 2 mi treadmill, 20 min strength training

Warmed up with 2 miles on the treadmill at the work gym, then did bodyweight workout and some upper body weights. 

Accumulate an 8-min plank. Each time you rest, do 10 jumping jacks, 10 high knees (1) and 10 air squats = 11:15 total, held 3 min plank to start!

Tuesday

Did: 6.24 mi @ 8:26/mi

#10kTuesday in the cold rain, but really wasn't that bad and I swear I saw some snowflakes mixed into the drizzle! Decided track did not sound appealing in the forecasted weather, but a regular run on the swamp rabbit trail was just lovely. 

Wednesday

Did: 23 min bodyweight workout + 2.5 mi walk

Started with getting the bodyweight workouts done early in the morning, primarily because at bedtime last night, D said "Mommy I want to lift weights with you in the morning." Well, okay kiddo! So he woke up early, got himself dressed and ready for school, then did some exercises for about 10 minutes with the 5lb dumbbells. Adorable 🥰

Scooted out for a quick midday walk between meetings - nice sunshine but it was chilly!

Thursday

Did: 5.5 mi @ 8:41/mi

Early downtown run, got to run on the new (and partially not-yet-opened) section of the Swamp Rabbit Trail! It was...very dark lol. But cool to see the expansion... excited to use it when it's fully completed!

Friday

Did: 3.1 mi EZ run @ 10:44/mi + 18 min bodyweight workout

Easy miles on the SRT after dropping D off at school (cold! 🥶) then bodyweight workout when I got home. 

Harley was proud.

Saturday

Did: 12.1 mi between 3 runs + 60 min yoga

Started off with a long-ish run early and surprisingly speedy pace (7.8 mi @ 8:19/mi) then ended at the start of the Zoom through the Zoo 5k, where I ran a sluggish 3.1 mi @ 7:51/mi pace. This is the race I won (first place female) in May of 2021, so the poor performance was a bit tough for me. Still, I ran what I could and did decently well for the team. Finished up with 1.2 mile run/walk back to the car.

Next I had signed up for a flow yoga class at the local brewery, which turned out to be fantastic - great mix of power flow + vinyasa, just the right level of difficulty. I was even sore the next day!

Complimentary beverage included post-yoga class. 

Sunday

Did: 2 mi walk

After a very active Saturday, I welcomed an easy Sunday. Took a nice walk before church - it was chilly but the sunshine was nice. 

Just a bit under 29 miles for the week... getting there on my 30 mpw goal! 

The Week with the Sore Hamstrings

Monday

Did: 1.3 mi walk + 45 min gym session

Took an early morning walk around the neighborhood to start the day. Got to work and mid-morning I FINALLY got in a good lifting session and mannnnn am I sore. I got the bodyweight workout done (starting over with Week 3 to see if I can finally get through this 6-week schedule) plus some weights in the gym. 

50-40-30-20-10 shoulder taps (R+L=1) and air squats
10-20-30-40-50 skater lunges (R+L=2) and crunches

Tuesday

Did: 6.24 mi @ 7:53/mi avg + 2.42 mi @ 8:28 + 10 min bodyweight workout

Started off the day at the track downtown with a beautiful blood moon (full lunar eclipse!) at the beginning before the clouds rolled in. Did 3x1 mile repeats (7:06, 7:03, 7:02) then felt good enough after finishing that I took an extra loop through the park and back to downtown. Lovely morning! 

Then got the bodyweight workout done when I got home... mannnnn everything is sore LOL

30-20-10 countdown to 3-2-1: Russian twists (1), crunches, Spidey abs (1)

Wednesday

Did: 4.13 mi @ 9:30/mi avg

I am shocked by how sore my legs STILL are. OMG. Hamstrings especially, found it hard to move starting out on this easy run. Whew I hope they will loosen up over the course of the day. Yikes.

Midday bodyweight session: 50 reverse situps, 40 alternating plank toe taps (R+L=2), 30 tri dips, 20 pushups, 10 burpees, 1 min plank hold; then go back up

Thursday

Did: 4 mi treadmill run

My right hamstring is still super painful... worried it might be more than muscle soreness. Ugh. It feels okay after I get it moving (well, at least it doesn't hurt worse) so I feel like just keeping some gentle exercise is the best solution. Ran on the treadmill at the work gym and got in a quick tempo - 1 mile warm-up, 2 mile tempo at 7:30/mi pace, 1 mile cool-down. Not too bad, though I had 3 mile tempo in mind when I started... but decided not to push it.

Friday

Did: 3.1 mi @ 9:58/mi

The rain finally cleared up in late afternoon so I took an easy 5k on the trail before I picked D up from school. Felt pretty good, still sore hammy, but it's finally improving. 

Saturday

Did: 2.3 mi trail run + 4.2 mi hike

Kind of a last minute visit to Paris Mtn State Park, but ended up having a lovely group of folks come out for a hike! Got there a little early and did a quick up and down on Sulphur Springs trail, then met the group and we did the full Sulphur Springs loop (counter-clockwise). Several folks had never been on the hiker-only part of the trail, so that was a fun new experience. :) Turned out to be a lovely morning after the fog burned off.

Sunday

Did: 3 mi walking + 30 min bodyweight workouts

Did a couple of walks (one in the early morning, then one in the neighborhood near church) in the brisk sunny morning - shocking how much temperatures had dropped since yesterday! Then got the last 2 bodyweight workouts done in the evening... finally the hamstring is happy.

4 rounds (15 min total): 3 mins repeating 6x jump squats, pushups, up-downs, shoulder taps (1) / 1 min rest = 14 rounds total

100 Mtn climbers (2), 90 Russian twists (2), 80 high knees (1), 70 air squats w side leg raise (one side only, do the other leg on the way back), 60s plank, 50 skater lunges (2), 40 shoulder taps (2), 30 push-ups, 20 chair dips, 10 burpees = 11:23

The sore hamstring derailed some of my mileage goals for the week but still managed just over 22 miles for the week. Learned my lesson to not go so hard on the weights after not doing any in a while. 

How is it November already?

Monday

Did: 3.1 mi @ 7:23/mi treadmill run

I signed up for a Halloween-themed virtual 5k with some friends so I decided to get it done today (also I was short on time, so it worked out well!).

"Everything Hurts and I'm Dying 5k"

wheeeee

Tuesday

Did: 6.29 mi @ 8:36/mi Track Tuesday

Ran track at Furman today, short on time but got 3x1k done (4:17, 4:19, 4:23) and finished out the 10k total for the day. Struggled with some side stitch pain at the end of the run but it went away once I was done with the run. 

Wednesday

Did: 4.53 @ 10:05/mi avg EZ run

Started in the dark and did a loop down to Furman and back. Very glad to be running more this week!

Thursday

Did: 5.0 mi treadmill interval run

Had to run on the treadmill at work (two treadmill runs in one week! insanity!) due to Scott traveling. Decided on 10x400m intervals with 200m recovery between. Increased the pace with each 400m, starting with 7:30/mi and got up to ~5:50/mi for the last one. Felt great!

Friday

Did: 2.3 mi walk

Took a nice walk in TR after my haircut appointment. Such a pretty day!

Saturday

Did: 8.52 mi @ 8:19/mi avg + 7.2 mi mountain bike ride

A good day outdoors despite some less than perfect weather! Started the morning with 8.5 dark + rainy miles on the Swamp Rabbit Trail. Then went up to Bent Creek for a family mountain bike ride. It's been a minute since I rode some real trails, and it was great! 

Sunday

Did: 2.5 mi walk 

Meandered through the neighborhood near church while D was in Sunday School. Rain held off while I walked although my shoes got squishy... ew.

Totals for the week:

27.5 miles run

4.8 miles walked

7 miles biked

Not bad! Still working on getting run total at 30+ mpw for a solid pre-marathon base. Will continue to work on that. 

Aaaand I'm sick.

Monday

Did: 2.4 mi walk

Woke up congested and sneezy. This is expected after not much sleep. Missed my step goal by a few hundred steps but didn't care.... sick and multiple 20k+ days in a row, it was time for a break.

Tuesday

Did: 6.23 mi @ 9:22/mi

A tough 10k Tuesday... really did not feel well enough to run but had to get it done. Wasn't sure I'd have enough time before having to go pick up D from school but was able to squeeze it in. 

Wednesday

Did: 2 walks - 3.4 mi total

Fall colors are just 😍

Thursday

Did: 4.5 mi @ 8:42/mi

Ran on the trail in the morning after school drop-off, felt much better than expected. I think I'm finally getting over this crud.

Friday

Did: 3.2 mi walk

Nice walk in TR on the trail after drop-off today. 

Saturday

Did: 3.5 mi run

This run was a reminder of why I do not run after breakfast. 

Sunday

Did: 2 mi walk

Meander in the neighborhood by church in the misting rain. In awe of the colors on the trees.

Weekend Wizarding

Monday

Did: 30 min strength + walks

Tuesday

Did: 7.01 @ 8:08/mi

Track Tuesday, did 3x 1mi repeats (7:03, 7:06, 7:01) and felt really good. It was quite breezy but not too cold. 

Wednesday

Did: 3.91 mi @ 10:50/mi

EZ miles today and it was the first COLD run of the season... car said 33F when I finished, and that was while it was sitting in the bright sunshine. BRR! 🥶 Gotta get adapted to this kind of thing for winter runninggggggg :)

Thursday - Sunday

Did: a boatload of walking!

Went to the Wizarding World of Harry Potter 👓🗲 in Orlando, FL with a group of friends, so did not do any dedicated exercise but mannnnn did we do a lot of walking! 

Crunchy leaves :)

Monday

Did: 1.2 mi walk

Tuesday

Did: 6.5 mi @ 8:54/mi

Early downtown run, nobody felt like meeting for track but that was ooookayyyy with me. Little bit on the tired side for no good reason, but still got in a nice #10kTuesday run.

Wednesday

Did: all the walks: 1.8 mi + 2 mi + 0.45 mi

And then I realized my Garmin was being wOnKy and not tracking things or syncing to the computer. I reset it about half a dozen times even though it was still tracking steps... I got well over 10k steps, but somehow it "lost" some when I reset it, and it says I only had ~9700 for the day! LIES! Oh well, I know I hit my goal. 

Thursday

Did: 6.52 mi @ 8:18/mi 

Nice speedy run this morning on the Lakeview Lollipop... though with the extra loop at the end it's more of a barbell? Anyway. It was a nice run, though warmer than it has been which was not entirely pleasant.

Friday

Did: 4.02 mi walk

Took a nice long walk on one of the chilliest mornings yet!

Sunrise over Paris Mtn

Mist over Swan Lake

Leaves!

Saturday

Did: 6.05 @ 9:05/mi + 1.4 @ 8:25 + 3.7 mi @ 7:35/mi

All the runs today! Started with the downtown group for about an hour of running, then solo for a little bit while I waited for the Swamp Rabbit Cafe to open so I could get breakfast :)  Finally ran the GE 6k cross-country race on the gorgeous Hartness Nature Preserve. Total of about 11 miles today!

Dawn on the trail

Hartness

Mountains in the distance 

Sunday

Did: 2.8 mi walk

Solo walk around the neighborhood and trails at the horse farm. 

Siiiiiigh, fall. 🍁🍂🍃😍