Tag Archives: strength training

Let’s Try this Marathon Thing One More Time

When I decided not to run what would have been my first marathon in October 2015, I more or less dropped this blog too.  Grad school and a promotion at work consumed my life and I focused on those things and recovery.  But now I’m back and feel like I have something to write about again!

I’m registered for the Delaware marathon on May 8th.  I am very excited for this race and am trying to do everything completely by the book this time as possible.  I’m running my miles to the very best of my ability, working with a coach, watching what I eat, and this week even started adding back in strength and cross training.  It’s actually feeling like it can happen this time!  I’m especially excited for what will be the first race post injury: Rock and Roll New Orleans half marathon.  My only goal for this race is to genuinely have a good time and not hurt myself.  I think it’s a reasonable goal. 🙂

 

Advertisement

Why are you Hitting Yourself!?

I had a really interesting epiphany today.  And that is that if something hurts, you probably shouldn’t do it.  Seems logical enough right?  During this injury I’ve had a lot of time to think about how I hurt myself in the first place.  And I did do this to myself which makes it all the more frustrating.  There was no freak collision with a vehicle, no tripped in pothole, no rabid animal.  Just me, overusing my ankle, repetitively slamming through the pain for almost three and a half hours.  And so I’ve spent the last 6 weeks reliving that run trying to figure out why it happened and what I can do to prevent it.  I know I pushed too hard – but why would I do that?

I was at the gym today doing some lunges with dumbbells.  About halfway through the set I felt a really bad pain in my tailbone, almost like my spine was on the brink of shattering.  This was definitely not a “just push through and feel the burn” kind of pain.  It shouldn’t have been there and I had no business continuing.  But I didn’t stop.  I checked my form, decided that was fine and I should keep going.  The only thought I had was “It’s fine, I’m almost through the set and then it will stop hurting”.  And then it occurred to me.  That is exactly how this ankle issue happened.  And it’s exactly how the plantar fasciitis happened a few months ago, and it’s exactly how the exertion migraines happened with the weight lifting that landed me in the ER before that.  It’s that concept of – this is okay because eventually I’ll reach my goal of what I want to do, and the pain will stop.  What I’ve learned however, is sometimes the pain doesn’t stop.  Actual damage is a real and present danger.

At any rate.  Marathon training (even marathon training recovery) is still giving me powerful lessons.  I didn’t finish all of the sets and did eventually stop the stupid lunges.  When I started exercising a long time ago I had had trouble motivating and pushing myself and would phone in half my workouts.  Then I learned to love pushing myself and loved finding continual improvement.

I’ve learned another valuable lesson today though, and that is when to pull back.  When to check myself and realize I am human, and do have limits.  It’s humbling, but it’s real.

Weekly video update – not much but still doing what I can. 🙂

Happy National Running Day!

What a cool day.  I’ve loved watching my twitter feed blow up with running stuff all day. 🙂  I got in 2.3 miles myself this evening.  We’ve had crazy thunder storms in my area of Minnesota all day today but I finished my 7 max pace sprints on the treadmill followed by some strength training.  I am pooped!  I’ve somehow been able to get through all of my planned workouts this week, even with the recovery issue.  IMG_0439

Happy National Running Day!IMG_0438

Fueled by Birthday Cake (with video)

Wow, it’s been a crazy busy week.  Work has been super nuts and we’ve had family in town with a couple of birthday parties, one being for my son who just turned 7.  So much fun though!  It can be a challenge though to train for a marathon around life obligations.  That said, where there’s a will there’s a way.  Plus it’s also helpful when family is supportive. 🙂  I was able to stick to my training plan and get a run in on Saturday.  It also worked out that Saturday’s normal long run was actually only about a half hour this week.

I left the house Saturday’s run thinking I would be extra sluggish after eating bagels, pizza, sandwiches IMG_0362and birthday cake all day.  It was after my son’s party.  It was getting dark and it was rainy.  It was just IMG_0355one of those I-don’t-feel-like-doing-this-but-know-I-need-to runs.  I laced up, grabbed a rain jacket and got out there.  The 5 minute warm up was tedious but I did feel better to be out in the fresh air.  Once I hit the faster part of the workout though I felt surprisingly strong and was able to finish the rest of the workout at the required pace without even feeling tired or exhausted at the end.  Not every run is one of those runs where I feel amazing and like I’m nailing it so I’ve grown to appreciate those days where everything just seems to work out. 🙂

I also published this week’s video blog on YouTube!  Enjoy!

Marathon Training Recap – Week 1 (with video)

Yay!  First week of marathon training is done!  Video recap below. 🙂

This week’s workouts were really tough.  I had to push out my usual Thursday run to Friday which put some difficult speed work (for me) the day before my long run.  I will try to avoid that in the future and give myself the rest day between.  Those back to back runs were just a struggle.

Here’s what next week looks like.

training week 2

 

In other news, I took a break off of dieting.  It’s just been one of those crazy hectic weeks and I didn’t feel like logging anything which isn’t like me.  I’m not eating badly, just not counting every little thing. 🙂  Do you ever have one of those days?  Or weeks?

IMG_0287

Also, saw some geese yesterday on my long run.  Cute!

 

Training Plan #57

Guess what kids?  I have a new training plan!  Shocked?  You really shouldn’t be.  I change my mind on my training every 10 seconds.  When it comes to picking a plan I have the attention span of a 3 year old.

What happened to Simply Shredded and 20 miles a week?  I will spare you the details (because they are boring) but in a nutshell, no strength training (not even body weight training) on Dr.’s orders until mid April.  Definitely cuts out the dead lift, bench press and barbell squat in Simply Shredded.  Also, as it turns out 20 miles is a lot to squash into my schedule each week.

Capture2

I have been wanting to run this route for over a year and finally did it! Victory!

And thus, a new training plan is born. 🙂  Since I can’t do any strength at the moment, I have the opportunity to focus on my running.  Last week I ran sprint intervals a couple times, did some cross training on the bike and topped it off with a 12.5 mile run from my house to work with a friend on Saturday.

My BRF just started using a new app called Gipis so of course I had to check it out.  I really like that it gives you an estimated race time and shows how you can improve.  It is super customized to you and your goals.  It adds a good combination of easy runs and speed work.  So I’m going to try the Gipis, spruce it up with a little cross training and some hypothetical strength training days (for later).  And there you have it, my latest and greatest.Capture

Monday: run & strength
Tuesday: run
Wednesday: cross training & strength
Thursday: run
Friday: REST
Saturday: long run
Sunday: cross training

I’d like to say that this is *the* training plan that will support me all the way to marathon day.  But let’s be honest folks, it probably isn’t.  I know I will probably “upgrade” to something newer, better, shinier, fancier.  The good news is, I’m still learning what works for me, I’m still getting stronger and faster.

And I’m not stopping.  Ever.

Pick a lane? No thanks.

We’ve all seen that driver on the interstate, weaving all over the place, always trying to get in a faster, better lane.  This has pretty much been my approach to exercise from day one of my journey.  I’ve changed my training plan several times to the point where I rarely actually finish a training program.  There’s always something bigger, brighter, shinier around the corner.  After numerous attempts to complete as seen on TV type workout plans and failing, I one day told myself it didn’t matter what I did as long as I did something for exercise every day.  And the freedom in that variety is what got me going and hooked on fitness.  I did the elliptical, I did YouTube videos, I walked my dog, I jumped rope, I swam with my kids, rode my bike, did yoga, took classes etc.

In almost everything else I crave routine.  My mornings are coffee and talk radio in my car.  Every week day.  I buy the same running shoes when my old ones wear out.  I have a 16 year supply of perfume (same one I’ve been wearing since I turned 15).  Exercise for me has been the healthy dose of variety my life needs.10535615_10204454717304821_5735394766138690464_o

Through my trial and error process of fitness I’ve found that I truly enjoy running, paddle boarding, cycling and weight lifting.  I love the strength and physique I get from lifting.  There is no better feeling than the pride and glow of finishing a long distance run or race.  And paddle boarding and cycling are just fun for fun’s sake.  SUP and cycling for me don’t even feel like exercise. I would do them if there were zero physical benefits.  (Lucky for me there are though!)

Yay!  Exercise!  Healthy and wellness!  Where’s the problem?  I’m starting to get more serious about my lifting and my running (26.2 on 10/4/15).  After last week’s sickness and subsequent gym hiatus, I’ve been so happy to be back in the gym and making progress.  I’m getting stronger on my lifts, and I’m really enjoying it.  I’m also starting to look at marathon training programs since Spring will be here before we know it and I know I’ll need approximately 18 weeks of solid training.  Unfortunately some of my 1621786_10204793492373986_702821337161782815_nrunning acquaintances have questioned my low mileage and have made mention that I will need to stop lifting once I start actual marathon training, else I risk losing endurance. There is the concern that the additional bulk of muscles could cause running slowness.  On the other side, my lifting acquaintances have said that excess endurance running will ruin the coveted strength and muscle gains.

I don’t want to be spinning my wheels, putting in a lot of extra work just to have everything cancel itself out.  So are these my choices?  Option A.) Give up the heavy lifting, focus on a textbook marathon plan with some occasional body weight movements, or Option B.) Give up on the marathon and commit to a serious lifting routine with occasional high intensity interval sessions for cardio.  I have never been a rebellious individual.  I pride myself on doing most things by the book.  But when faced with these two scenarios I say “nope”.   Through the magic of wpid-wp-1424402190800.jpegGoogle I am finding there are is a super secret Option C.) – Hybrid training.  This page actually explains it very well.  I can have the best of both worlds without risking exhaustion or stalled progress!  Hybrid training combines specific training runs with heavy lifting.  What I love about this is that there is a way to do it and still have rest days and make improvements. I can have my cake and eat it too (and boy do I love cake!).

What does this hybrid training look like for me and my goals and fitness level specifically?  I’m not exactly sure yet.  More to come on that later.  But again, that’s the magic of the internet.  I know I’m not the first person to want the best of both worlds.  I’m embracing my lane changing habits to find what will work for me.  It may be a little risky, but that’s part of the fun. 🙂

 

When the Going Gets Tough, the Tough Get Smoothies

Yesterday I was sick as a dog.  Picture death warmed over.  I’ll spare you the details.  Let’s just say I was super sick.  Got some work done in the morning then spent the rest of the day trying to recuperate.  Yesterday was also Hubby’s birthday – I felt terrible that we couldn’t have the celebration he deserves.  (Sorry Honey, I will make it up to you!)

Despite still feeling nowhere near 100% today, after not working out at all yesterday I resolved to at least get myself back in gear today.  Got my gym bag ready, packed a healthy lunch and a bunch of Dayquil gel tabs.  As I’m at work on conference call #1, it starts sleeting.  Yuck.  As I’m on conference call #2 it starts snowing.  By the time I’m off conference call #2 it’s snowing… snowing hard.  Several projects and another conference call down and I realize it’s stopped snowing all together.  Yes!  Going to the gym on the lunch hour will be that much simpler.  I’ll get to the gym, get in that workout I should have yesterday, get a quick shower, post workout smoothie and back to work – easy peasy.  Popped another couple Dayquil, grabbed a few tissues and was out the door.

I would like to say I pranced to my car but it was more like a lumbering shuffle.  Turned on the car and started dusting off the snow only to discover a layer of ice.   A thick layer of ice (remember that sleet?).  So I started scraping, and scraping and scraping.  By the time I was done I was covered in sweat, dizzy and nauseous beyond belief.  At this point I felt like clearing the car was the workout.  But I wanted to get that workout darn it!  I didn’t come out to the parking lot just to dig out my car and go back inside!  I told myself I had to at least drive the short distance to the gym and scan my key tag to get my check-in for the day.  If I felt up to it by the time I got there, I’d do the workout.  If I was still feeling like crap I would reward my puny efforts with my smoothie anyway and go back to work.

So what happened?  I finished the work out.  I hit a PR on my bench press of 50 lbs!  (Let’s not get too excited folks, the 2.5 lb plates were about the size of my hand – and I have small hands – but they were plates none the less.)  After that I pretty much phoned in the rest of it because I wasn’t feeling great but a half assed workout is better than none at all.  A little exercise did rejuvenate me and that post workout protein smoothie tasted all the better because of it.

Got to scrape the car again before heading back to work.

After work I had to scrape the car again.  Oh joy.

Went to my 8 year old’s hockey game.  They lost but he skated hard and played well.

Then I got to scrape the car again.  Yippee.

Home now, and the car is in the garage.  No more scraping for me today.  I think I may have earned myself another smoothie. 🙂

Simply Shredded (weeks 1-4) Results & Review

Here we are at the end of week 4 of Simply Shredded.  I won’t write out the entire workout but I am including a link to my training plan and updated training plan.  As I got started with the Simply Shredded program I needed to change some things to continue to incorporate my running.  So how did it really go?  Did I stick to my exact diet the entire time?  Did I really drink a gallon of water every single day?  Did I run as much as I wanted to?  The answer to all of those is no.  No, no, no.  Nope, not at all.  I’m a human being after all, not a machine (contrary to popular belief, and not in a good way) but I did keep track of everything; good and bad.  As it turns out, I’m a documenting freak so it was fun for me to keep track of all of these nuances.  I also put a heck of a lot of work in this month.  Hope you find it helpful.  Otherwise, it’s just more documenting for me to keep to review later – win/win. 🙂

wpid-wp-1423370852046.jpeg

Starting picture on the left through to the end of week 4 pic on the right.

The Goal: Reduce fat/lose weight

Results – Pics & Stats
Yay!  All this hard work seems to be paying off.  I lost 4.5 inches and 4.5 lbs these last 4 weeks.  Not too bad!  I’ve included a chart with measurements taken after each week along with some pics.  I did my measurements, weigh ins, and progress pics every Saturday morning before breakfast to stay consistent.  (The “starting” picture is a bit dark as I had to take them earlier than usual that day.)
measurements

Workouts
I followed the Simply Shredded program for my strength training.  I worked on increasing my weekly running mileage and made sure to include some HIIT to get my heart rate really going at least a couple times a week.  I didn’t always do the ab exercises that Simply Shredded recommends on Fridays.  No real excuse for that other than I work abs pretty regularly with my trainer and just didn’t feel like doing abs those days. 🙂  The calf exercises were also hit and miss.  I go to multiple locations of my gym chain and some of the locations don’t have those machines.  I also figured my running worked my calves pretty well.  I would say I did those about 75% of the time or so.  I did increase an inch in both calves which I was pretty excited about.
workouts

Nutrition
Followed IIFYM as best as I could (see other post on nutrition).  I wanted to cut (lose weight/fat as apposed to gaining or maintaining) but decided to first start with maintenance calories since I wasn’t sure how my running would affect my goals.  I calculated maintenance macros for the 4 days of lifting the Simply Shredded program calls for.  I also added in additional calories in the form of carbs for my runs.  For my runs I used this formula: (75 calories x miles ran)/4 = carbs in grams extra that day.  I only ate these additional calories if I felt I needed them.  I usually did use some or most of them on those run days but usually not all.  I did not add any additional calories for my HIIT sessions.  My hope was that this would contribute to my weight loss instead of maintenance.  It seemed to work as I was seeing results each week.  Had I not seen results I would have reduced my intake.

macros

A bit about this chart: The red bolded days are those I did not stick to macros exactly with everything weighed out.  On those days I got as close as I could, focusing on eating lean protein throughout the day but an event or special scenario came up that I wanted

Typical day of eating.

Typical day of eating.

to enjoy without being the kill-joy with the food scale.  I know I was close those days but not spot-on.  I didn’t do any full “cheat” days, just a specific meal on those days highlighted in red.  I thought it was important to note those though.  If wasn’t seeing progress I could look back and evaluate those more closely.

Hydration
I made sure to drink about a gallon of water a day.  There were probably some days I missed by a few ounces but am pretty happy to be close most of the time.

Overall Summary
I’ve really enjoyed the workouts in Simply Shredded.  I love that they are so short I can fit them in over my lunch hour without issue.  I can tell I’m getting stronger with each session.  My struggle now has been coping without rest days.  I have taken rest days here and there by doubling up on workouts the day before or after.  It’s been okay but definitely more effort than my body is used to.  I think it is getting easier though and I am pretty excited about my results!  🙂

Kettlebell Hell!

Met with my trainer today for another circuit workout.  Wow.  I feel like these sessions are somehow getting more challenging yet easier to accomplish.  That may not even make sense and I’m not sure if I even understand it.  Today we did a workout with just one kettle bell.  That’s it.  One tiny little piece of equipment + one awesome personal trainer = one heck of a workout.  The thing I learned about the kettlebell is that it is incredibly versatile.  Did a couple variations on swings, crunches, and my personal favorite (NOT) rows followed by hip raises (ouch).  Powered through it like a champ.  I thought we were using a 10lb kettlebell until I looked at my journal just now.  The thing was 20lbs!  Yay, go me!  I truly feel that these sessions are improving my fitness and are a nice compliment to the lifting and running.  And they’re fun.  Well, at least now looking back at it I can say it was fun. Toward the end of the last circuit I can tell you I would have had something else to say about it. 🙂 Maybe I should rename the post to “Kettlebell Superhappyfuntime” but it just doesn’t have the same ring to it.

Now to round out the week with one more 5 mile run!

In other news I’ve registered for 2 more races since I thought about cutting back.  I may need to seek professional help.