A Killer Workout

I'm really pleased with how this week has gone: T25 Monday, a run Tuesday, intervals Thursday, and a T25 core workout Friday!

On Thursdays, Elizabeth's husband has classes in the evening so when we run, we have to choose small repetitive loops so her stepdaughter can play where we can keep an eye on her. (This isn't a problem because her stepdaughter is hilarious and also doesn't mind taking a million pictures of our workouts!)

But loops can get boring, so this week we brought along our dumbbells to change things up. It felt a little weird and a lot awesome to complete our circuit out in the parking lot of our local park.

Check out my leg tan-lines. Ridiculous!

We completed eight intervals around the "track", stopping each time to do one of the following: bicep curls, tricep dips, presses, and Arnolds.

The dips were probably my favorite.

My goal for pace was to keep it around 9:30, but we were actually all over the place and fairly negative...the second interval was really slow because we stopped to say hi to a turtle we found.

He was pretty uncertain of us but seemed willing enough to pose for pictures!

I need to relearn how to monitor my own pace; this loop is short, so it makes me push to go faster. I had trouble finding my sweet spot.

.33 @ 10:30 & 24 bicep curls
.33 @ 11:00 & 12 tricep dips (turtle time!)
.33 @ 8:41 & 12 presses (making up for turtle time?!)
.33 @ 8:51 & 12 Arnolds
.33 @ 9:11 & 24 bicep curls
.33 @ 9:15 & 12 tricep dips
.33 @ 9:20 & 12 presses
.33 @ 9:25 & 12 Arnolds

Overall I was really happy with this workout. I felt strong and we finished feeling accomplished; I know this is one we'll repeat sometime in the future!

How do you change up repetitive or boring workouts?
Have you found any cool wildlife on a run lately?

ABK

Back on the Horse...Slowly

It feels like I've taken ages off from running, but in reality it's really only been a couple weeks. I didn't run at all the week after A1A, and last week I got in one measly run and some stretching. But this week I'm finally feeling ready to push myself and begin "training". 

Can I call it training if there's not a goal race in mind?

I actually am running just one more race this month. Kristin has a love affair with hills and signed up for a very hilly half marathon in Marco Island on March 20. I personally kind of hate hills, and this race is literally a constant up-and-down. (They're manmade, I'm pretty sure.) She asked me to run it with her, and I couldn't let her down! It's going to be a new kind of challenge for me. We're planning to just take it slow and enjoy the run together; no PRs or goals of any kind on this one!

Anyway, this week I'm trying to get my butt moving again. I met Elizabeth at her house and we ran to the park while her stepdaughter scooted ahead of us; then we did a few sprint intervals, and ran back.

It felt good to be moving, but wow were my legs reluctant at first!

The first day of speed work in months was humbling, but we finished with a smile!

I also did some upper body T25 this week, and some sporadic squats, planks, and core work. Honestly, it's nothing to write home - or a blog post - about, but at least I'm moving again.

It was pretty pathetic how wobbly 8 pound weights left my arms.

I have no transition for this, but I have something cool to share. Last year, a friend of mine linked me up with the developers of this new gluten-tester called Nima. I just received my Nima to beta test and the first thing I tried it on was a bowl of Lucky Charms! They just recently got the gluten free label (I've been waiting since Cheerios went GF because they get their oats from the same place) so they felt like a great first test. 

All good! The Nima shows a frown if there's gluten detected.

Anyway, I'm looking forward to getting my groove back. It's been nice to take time off, but I miss being in a good workout routine. Once it becomes habit again, I know it will all be easier. Spring is never my strongest season, but I'm determined not to waste any time getting back in the saddle!

Are you a fan of hilly races?

How do you get back into your routine after time off?

ABK

First Workout of the Year

Running twice on NYE (and staying up until 2am because I apparently forgot that I'm too old for that) meant that I took quite a few "rest" days this week.

Friday, I did my first workout of the year. I wanted to make it something I could be excited about, so I opted for speed-work and testing out the Nike Training Club app.

So excited to wear my new shorts from Matt's mom for speed-work!

I was really excited because I knew the weather would be perfect for a run even if I overslept...which I did. After lunch, I went to the park, which is my go-to route for outdoor intervals. (I wish this loop was lit, because I can only run it when the sun is up.)

I love the "track" around this lake. It's perfect for speed-work.

Apparently it was a little chilly for everyone else; I was the only one out today. (The cold air didn't do any favors for my asthma, that's for sure; I had to pause once in the middle of the run to catch my breath and have some water. I also like that this route keeps me close to my car.)

Perfection.

I set my Nike+ app to give me updates every quarter mile, did half a mile warmup at an easy pace, then alternated sprinting and an easy recovery pace every 400m. I've obviously been skimping on speed-work, because my first few sets were ridiculously fast, but by the end I was really hurting (in a good way).

All smiles at the end! (FYI - FitBit review is coming soon!)

I finished with a 4-minute cool-down, drove home, and immediately opened up the NTC app.

I've decided to work on the "get strong" setting (you can also choose "get lean", "get toned", or "get focused") because I think strength will help my running the most.

The "beginner" level will fit in well with my running schedule.

At first I was going to do the entire 30 minute workout, but decided that I wanted to mix it up and just see what the app has to offer, so I skipped around and chose exercises that focused mostly on core work and squats.

Things I love about this app: There are a ton of workouts to choose from, the app provides photos and explanations for each exercise, and if you choose to do the entire workout, a coach talks you through it the whole time.

Drawbacks: You do need some equipment at home (mostly dumbbells and medicine balls) and a place to spread out.

Some of the exercises I did today.

I feel excellent, as I usually do after pushing it and stepping outside my comfort zone. I think I'll definitely be using NTC to help me stick to my resolutions. It's such an easy and convenient way to cross-train, and I know the different exercises will keep me from getting bored.

Plus, now I can familiarize myself with these moves so I can start doing HIIT without looking like a moron!

Have you used the Nike Training Club app?
What speed-work do you prefer: fartleks, intervals, or tempo runs?
What was your first workout of the year?

ABK

Marathon Training Weekly Report (MTWR)

Anyone else go to a college that used MTWRF when designating class schedules? It's kind of nice, because that's one wordy title, and I'm thinking I'll be able to remember the abbreviation easily.

Let's take a look at my first week of training...And can I just begin by saying that I'm really proud of myself? The week wasn't perfect, but I committed. And for the first time ever, I've undertaken a training plan and dedicated myself to following it.

There is no one else responsible for my success or failure. In fact, I refused to let Matt come with me on today's long run because I wanted to prove to myself that I could get up early and run farther than I've ever gone on my own.

Plus, I got myself up and out of the house by 6am even though I was busy all weekend, my sister was in town, and my mom met us today for a fun day of shopping!

New Puma running shorts? Thanks, mom!

Here's what the week was supposed to look like. (The original plan has Saturday/Sunday flipped from how I plan to work them, so I've edited the schedule to reflect that.)

HH Intermediate plan.

This week I was off by a few days because I technically started on Monday. I know next week will be off because I'll be traveling, but I intend to get in as many runs/workouts as possible. Here's what this week actually looked like.

Date	Workout
Sunday, July 7	Rest
Monday, July 8	XTrain. 10 mins stair-stepper, 5 min elliptical, 5 min rowing. Chest press (25 lbs), 2:20 plank, leg press (50), hip abductors/adductors (70)
Tuesday, July 9	3 miles. Rained some of the time, but was very muggy the rest. 8’55, 9’36, 9’53.
Wednesday, July 10	5 miles. Treadmill. Felt pretty tired/not all there. Kept the MPH between 5 and 5.5 for miles 1-4, then upgrading to 5.6-6 for the last mile. Splits: 10’23, 10’04, 10’05, 10’00, 9’47
Thursday, July 11	3 miles at pace on treadmill. Started off maybe a little too fast and had to slow it down at the end. Was feeling lightheaded. 9’54, 9’14, 9’14. Followed by leg press (35lbs x 20 rep) and hip abductors/adductors (55 lbs x 20 rep)
Friday, July 12	Rest
Saturday, July 13	Supposed to be XTraining. Instead ran the Beat the Heat 5k, 27:40 PR. New shoes.
Sunday, July 14	7 miles. New shoes. Meant to be 8, but felt tired from yesterday’s run. Foot pain in right foot, and possible beginning of a blister. Walk/run intervals from mile 5 onward. Splits: 9’59, 10’22, 10’39, 11’21, 11’42, 13’11, 13’46

I accidentally forgot that the 5 miler on Wednesday was supposed to be at pace, so I set Thursday's run to be at pace, and I think that helped me in the race Saturday.

Based on today's long run, I'm not sure how the new shoes are working out. I'm looking forward to resting my feet tomorrow so they're fresh for Tuesday and I can reassess how they feel. Why is shoe buying such a pain? (Literally...ha!)

I feel really good about the week. Because of the race Saturday, I knew I'd have to play it safe on my long run. I felt wonderful for miles 1-4. There was a nice steady sprinkle that began around mile 3.

A faint post-sprinkle rainbow.

But after I stopped to eat my Gu and get a drink at the park, I never felt back up to 100%. I adjusted my run and began doing intervals, and took a mile off the end. I was supposed to do 19 miles this week and I ran 21, so I think the cutback today was smart and necessary. Today was hard, but I'm still feeling positive about it.

As for fueling on the run...I don't think I like the Gu Gel. It was easy to carry, tasted good, and was effortless to open and eat. But it didn't give me energy or make me feel strong; I just felt kind of full. Plus, actually stopping to take it/drink messed up my rhythm. But I know learning to fuel on the run is important, so next time I'll try something else.

Next long run, I'll try the Chomps.

This week I didn't let myself stand in my own way. I'm excited to see what I learn next week!

How did your workouts go last week?
What did you do this weekend?
Have anything fun planned for this week?

ABK

A Health Post

It's truly amazing how strong I'm feeling this week. I did four miles Monday, pushing myself beyond my goal of 30 minutes because I just felt so great. I was tired from it Tuesday and ran 3, and did a recovery 1-miler with Matt yesterday.

While I think "rest days" are important, especially when training for a race, the recovery mile was perfect for what I've been doing, which is just building my base back up. Today I did an interval workout to get some speedwork in. I did it at the gym because it's been a few days since I've lifted weights, and I wanted to get both workouts in.

Have I mentioned before that I have really bad social anxiety and hate going to the gym alone?

The intervals went really well, but looking at the graph I see that my changes in pace weren't as drastic as I wanted. I was changing the treadmill speed between 6.3 and 7.3, and I definitely felt the burn at the faster pace. I was dripping sweat and really pushing myself. I felt great.

But my pace barely altered by 10 seconds. Is that what a +1 mph difference is on a treadmill? Or do I just run weirdly on the treadmill?

Beat my plank-a-day time by 10 seconds & had a great run! (Also, it was really day 32. Score!)

While this has been a good week so far for mileage (and no pain at all! Knock on wood), it's been a rough one health-wise.

I suffer from all kinds of weird illnesses and ailments. The one that's been plaguing me this week is my angioedema. Angioedema is a swelling of the skin, usually (well, for me, always) around the eyelids and lips, that is intensely itchy or painful. It's related to hives, but occurs deeper in the skin and forms a big welt instead of multiple small bumps.

I have idiopathic angioedema, which means no one really knows what causes my flareups. It's really frustrating. Through the years, I've found that lack of sleep, overheating, certain foods, and alcohol can sometimes exacerbate the issue. Along with...exercise.

Nothing like a pile of prescriptions to remind you how much you appreciate insurance.

The worst part about a flareup is that my entire face burns. I cannot explain the intensity of the pain in my entire face when I'm sweating, and trying to wipe it (or pat it) with a towel only makes it worse. Because my skin is so sensitive during a flareup, I can't even rinse it with water at the gym unless I remember to bring my moisturizer because allowing my skin to dry naturally makes it worse.

So why am I sharing this? I've talked before about the things we sacrifice or put up with for our love of running. This is another. I would rather take my Prednisone (and multiple other medications I use as preventatives), carry my EpiPen, and deal with a fiery face than give up running.

I also think it's important that I stay honest here. I've been having a really good time with this running streak, but I want my readers to know that I struggle, too, and that running remains a challenge...in more ways than one.

I'm going to leave you with something that made me smile today...you know, just to lighten the mood.

Confession: I personally find birdie pictures far superior to cat pictures. Take note, internet.

What obstacles do you power through to keep running?
What's a treadmill workout you love and want to share?

ABK