The Squat Challenge Ends

My squat challenge has come to an anticlimactic end. By the time I reached the last five days, I was so ready to be done. I was just tired of doing them.

I'm looking forward to cutting way back on quantity and adding some weights and lunges to the mix.

I had hoped to see physical changes in my quads, specifically more definition and preferably a more compact, harder muscle. I don't really see any of that.

Before

Strength-wise, though, I did see some great changes. My legs feel powerful. They're holding up under faster paces for longer distances (all things being relative, of course). I was really happy with those outcomes, even if I was disappointed in the lack of physical change.

After

It was fun to complete this challenge - it was the first time in ages that I've set a goal like this and seen it through to the end, so the mental aspect of the achievement was pretty cool. It also felt good to do some kind of exercise daily, even if all I did was squats. But, like I said...I am so burned out and ready for a change!

ABK

Squats Are Paying Off

I started the squat challenge on February 18. I took some before photos (although really I took them a few days in) but I don't want to post them until I have "afters", and that won't be until March 19. I'm just about halfway through, and I am noting some changes.

The changes aren't physical, mostly. I mean, when I squat, I notice that my quads have some more definition. When I engage the muscles, there are actual muscles there to see.

But the main differences are in how I'm feeling. The squats aren't nearly as difficult as they were at first. I can easily do 50 in a row instead of sticking to sets of 25. I could probably do all 100 at once if I wanted to, but I'm enjoying doing sets of them at work with my colleagues.

Also, my runs have been fantastic. It may just be the normal road to recovery, but I'm surprised by how quickly I've been able to progress.

I've been expecting to run set intervals averaging ~10:45 for awhile before I saw much improvement in pace or stamina. I assumed I might get a couple runs in where I extend the first interval to about 5 minutes before wanting a break...But then I ran Monday night. And I just decided to trust my body.

What did my body give me? Three miles in under 30 minutes. The first two miles under 20 minutes. Two 30-second walk breaks at each mile mark; and I took those breaks because I felt I should, not because I felt I needed to.

My legs felt freaking awesome on that run. Strong. Powerful. Capable.

I truly believe this strength and flexibility is partly due to the squats. It may have been the cool weather. It may have been that I've been back to running for about eight weeks now and my body is remembering what it used to do. But really, I think a lot of it is the squats.

When this challenge is over, I think I'll keep it up anyway. Clearly, it's paying off.

ABK

100 Squats for 30 Days Challenge

Last Tuesday, I had the day off work because I spent the morning taking a 5 hour certification test. (I'm certified 6-12 ELA but am getting my K-6 General certification.) Afterward, my brain was mush so I spent some time on the couch watching YouTube.

One of the recommended videos that popped up on my homepage was this one:

I was intrigued. I know squats are a great exercise for your whole body, and I know women runners in particular need to strengthen hammies and quads to avoid injury. Kristina's squat and dead lift videos and progress are incredibly inspiring and cool to watch, too! I have always done my share of squats, but I liked the idea of a target challenge.

Taking a year off from running and basically any real workouts means I've lost lots of muscle definition. I am not happy with how my quads look right now and I want to be a strong runner. So, I decided that after the A1A 5k, I was going to start doing this challenge!

I figured I'd be super sore at first, so starting after a race is a good time because I'll be "recovering" anyway.

Track & Field, which I am co-coaching this year, began last week so I can probably incorporate some of my squats into practices, but mostly I'm going to try to break my squats into sets of 25. I'll do the first set when I wake up, the second set at lunchtime (my colleagues have already agreed to join in my squat party), the third after work, and the fourth set before bed.

Anyone want to join me? I am already three days into the challenge and feeling great! I created a Facebook group to help support/encourage/hold accountable anyone who wants in. I'm looking forward to seeing more definition and feeling stronger by the end of the month.

ABK

Ragnar's Looming

My first run in the new shoes was awesome and precisely what I needed. It was a brisk 3-miler, just enough to shake out the long-run cramps and just fast enough to feel like a real run.

My new shoes feel like clouds...stable, firm clouds!

Yesterday I did a circuit Cori (at Olive to Run) posted on her Instagram. The moment I saw it, I knew it would be perfect for an at-home workout. I finished up with one of the yoga workouts from the Nike Training Club app.

I forgot how much jumping jacks and wall sits can burn!

The reason for the at-home workout was that I had a Ragnar meeting to get to in the evening. We met for drinks, dinner, and logistics. So much planning goes into a race like this! I'd be getting anxious except that I'm focusing on my upcoming half right now, so I don't have time to be anxious!

Most of our team!

Our team warmup shirts and jackets look spectacular, and I got my headlamp so I can start practicing running in it. Suddenly I have a million accessories with the Ragnar mask, but I refuse to wear them until the race weekend.

Sure to attract bugs of all kinds, but hopefully it'll ward off gators!

We've gotten some nice weather again, which means running before sunset, which means speed-work! I know I should do a tempo run, but I'm probably going to do some intervals instead...They're more fun, and these days I'm gravitating toward workouts that make my heart happy.

Do you have a home gym? I have an "all-purpose" room with just enough space for a workout.
Any tips for running in a headlamp?
When's the last time you did jumping jacks?

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