Category Archives: Strength training

Return to Running & Writing

Today-2 miles-ish

Today was my first run after 6 weeks of injury recovery. I was experiencing running related pain and soreness in my Achilles tendon over the summer, and I finally had the nerve to just take some time off. It was tough at first, but I adapted well to the lack of endorphins. I spent time looking for other things I enjoy doing like working on my new house, cooking, and spending time with friends and family. I would like to say that I spent a lot of time keeping up my strength and cardio fitness, but alas it is not true. I went to the occasional step class, hit the elliptical, and went on a few walks and bike rides. What this means, is that my running is really starting from the ground up. I feel like a new runner and it is challenging!

I plan to run a 3-4 times a week, and focus on solidifying a nice 5k base. Once this is easy, I will build up. Just like a newbie I will be move from 5k to 10k to eventually a half marathon. Here is a picture from my run this morning-sleepy!

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And here are a few pictures from recent happenings! Fall candles, sweet potato rounds, library books, classroom, grad school homework, painted furniture, fresh flowers, and a family celebration.

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See you again soon and enjoy the beautiful fall colors!

 

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The dreaded first injury

Today-60 min walk

Well friends, the reason I haven’t been writing about running is because I haven’t been running. I pulled my achilles tendon a few weeks back while doing some speed work. I know I pushed myself too hard on those sprints, but I still wonder if this was a one time pushing off the ball of my foot deal or if it was more cumulative.

I have taken 17 days off and got back to running a little this week. I ran twice, 3 miles and 3.5 miles. Both felt pretty good, but left me sore the following day. I am now taking more days off between runs, using icy hot, and massaging the area. This is my short term solution. I am going to try and see how far I can run this Sunday to give me an idea of how I need to change my future race plans.

The long term solution is to take 6-8 weeks off and rest it completely. I’m being honest when I say I will probably wait until the winter to take time off for complete healing. My goal right now is to make sure it doesn’t get worse.

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*Walking, super sunny

I have been walking, doing some strength and core, and some biking. It’s not quite the same but it’s helping me feel somewhat normal. Talking to my injury coach Melissa makes everything better too!

In other news, I have been experimenting with adding chicken and turkey back into my diet. I have been eating it daily for a while now, and I haven’t noticed any difference in how I feel. It has been nice to share dinners with Kevin, and have more options at restaurants though.

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*Spinach salad with chicken and turkey pita with kale chips

I have been loving smoothies lately too!

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And crab!

Tell me about any injuries you have faced. How did you get through it?

What are you eating in August?

Goodbye Gym

Tonight-Evening 4 mile run planned

June was our last month at our local gym. We had to cancel our membership because we moved a town over. We are only 10-15 minutes away now, but Kevin and I both like a gym that is really close to our house. Our last 3 gyms have been less than a mile away from where we were living. Awesome! And it makes a quick run to get to the gym a nice warm-up.

So how do people pick their gym?

For Kevin and I, distance to the gym is huge and we also like to go somewhere that is reasonably priced and has the equipment we like best.

  • Proximity of the gym to our house
  • Price
  • New/well maintained equipment
  • Fitness classes (me)
  • Decent size weight room (Kevin)
  • Clean & air conditioned

Things we don’t really care about are locker rooms, tanning, sports drinks or supplements for sale, or childcare (duh).

These are our last 3 gyms. We liked the first two but the last one was rough.

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We are pumped to pick a new gym and we will probably go shopping in August.

What do you like in a gym?

WIAW-What I ate Wednesday

Today-Extreme Fitness & Spin Class

My favorite part about being off for the summer is being able to kick my workouts into high gear. I love having a flexible schedule and more time to dedicate to my favorite hobby. Today I went to two 60 minute group fitness classes and loved every minute.

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Spin class was set up for an outdoor ride. We did an interval ride and it was a great change of scenery. The extreme fitness class was packed and incorporated a mix of high intensity cardio and strength. I was super sweaty! I needed 1/2 a bar between classes and came prepared.

Breakfast was a whole wheat english muffin with almond butter, blueberries, cinnamon & chia seeds. I had strawberries and an un-pictured banana on the side. Cup of coffee w/ almond milk too.

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I had 1/2 a Luna bar between classes & the other 1/2 on my way home.

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My dad and I had a chance to check out the new Panera Bread in our town. It was really busy but the food & service was great. I had my usual Panera order of 1/2 classic salad, black bean soup, & whole grain baguette.

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Before going to the movies I had a salad with a hard-boiled egg & some beer bread from a mix I had.

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Teddy grahams during the movie and melon before bed!

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Did you have any great meals/treats today?

Insanity Review & Shower

Today-Insanity (Plyometric Cardio Circuit)

Yesterday I went to a beautiful bridal shower for my friend Alli. The food was great and the desserts were off the hook. Alli was so cute about opening her gifts and she was very grateful for all of the love.

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Today I am stuck at home because my car AC is getting fixed. And it’s a rainy & gloomy day. I decided a workout dvd would be my best option for getting a good sweat in. I went with my favorite Shaun T’s Insanity. I did the Insanity videos for a month before my wedding and loved my results. I felt that my core had never been stronger and I was really happy with how I looked for my bridal events.

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Insanity is REALLY tough! The workouts are Max Interval Training which means there are long bursts of really intense exercise movements followed by short 30 seconds rest intervals. Just enough time to take a drink and wipe off the sweat. I am usually sweating already by the end of the warm-up.

For insanity you need the dvd, a towel, and a large container of water. I usually wear my cross-training shoes, shorts, and a sports bra. I like to wear just a sports bra so I can really focus on keeping my core tight and I stay cooler. Plus, I’m at home and don’t care how I look.

The exercises are a lot of quick feet drills, high knees, jumping squats, and suicide drills. Each dvd is different and the longest Max dvd’s are super intense. Shaun-T does a stretching sequence after the warm-up and again at the end. He is really motivating and I like seeing the people in his class.

Now I just do insanity when I need a quick & sweaty workout at home. I really enjoyed doing the whole program for a month, but right now I am trying to focus on being well-rounded and incorporating lots of different workouts.

Have you tried Insanity?

What is your favorite at-home workout option?

Strength Training

I am officially done teaching for the summer! I have lots plans and ideas for a healthy and fun summer that I will share soon. Also, we are busy with the process of purchasing our house. I want to work on being well-rounded with my workouts, including strength, yoga/stretching, and different forms of cardio.

I have been incorporating strength training back into my workout routines. I have been aiming for 1-2 times a week and starting with pretty low weights and reps. Here is a sample strength set that I have been using lately.

Set 1 (Repeat through 3 times, rest 60 seconds betweens sets)

  1. Upright rows (dumbbells 10lbs, 12 reps)
  2. Plank (45 seconds)
  3. Walking lunges (20 total, alternating sides & 8lb dumbbells in hands)

Set 2 (Repeat through 3 times, rest 60 seconds betweens sets)

  1. Bicep curl to overhead press (dumbbells 10lbs, 12 reps)
  2. Oblique twists  on the ground with weighted ball (25 total)
  3. Deadlifts (12 lb dumbbells, 12 reps)

Set 3 (Repeat through 3 times, rest 60 seconds betweens sets)

  1. Pushups (12 total)
  2. Crunches (slow, 25 total)
  3. Squats (holding 12 lb dumbbells, 12 reps)

This would be a good workout for anyone just starting to lift weights or getting back into it. Each set combines one arm, one core, and one leg exercise to target the whole body. The sets have limited rest time to keep an aspect of cardio during the session.

Here is a picture of our new Whey protein powder that Kevin picked up. It combines and tastes much better than our previous powder from Target.

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What is your favorite body part to strengthen?

Do you like cardio or strength training better?

Week 14- Cleveland Marathon Training

Monday-45 minute bike ride + Ab video

Tuesday-Speed work with group

Hello again!! I hope you have been enjoying the sunshine. The beautiful weather has me especially excited for all kinds of fun this summer.

Last week was a tough running week due to recovering from my 20 miles but also keeping up with the training plan. I enjoyed a group run on Saturday and had a great little bike ride yesterday evening. I also hit up an ab video, because I have been super lazy in the core department. I just did a video I own called Turbo Fire 10 minute Abs. I was telling Kevin how crazy it is that I can be in the best running shape of my life, but still be so weak in other areas like core and strength. Oh well! There will be time to work on being well-rounded this summer!

Here is Kevin’s idea of a workout compared to mine.

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Ha! Please forgive me for posting these pictures of you Kevin. Especially because you told me to stop taking pictures. Smile 

I am super obsessed with iced coffee right now! I like it black with just a single cream or some almond milk. It is so delicious. Also, I have been eating some multigrain waffles to switch it up. Here is a picture of two with PB, banana, cranberries, and chia seeds.

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Summary of the week:

Monday–  Bike 45 mins + Hip hop cardio class

Tuesday-8 x 800m @ 7:45

Wednesday-House hunting!

Thursday-7 mi tempo run 

Friday-Rest

Saturday– 13 mi

Sunday– Rest

What types of exercise have you been enjoying lately?

Have you been taking your workout outdoors?