Category: Fitness

Friday Fitness: Taking it Easy

Sometimes in the middle of a training plan it’s easy to get caught up in what the schedule says.  And I’m such a schedule person.  I like a plan.  I like to stick to the plan.  But sometimes my body is not in agreement.  This was one of those weeks.  I just didn’t have it in me.  I’ve been pushing hard for weeks.  I just needed an easy week.

Saturday was a nasty day.  Cold and rainy.  It was one of those days that would have been easy to skip the run.  To stay in my cozy bed and listen to the rain hit the skylight.  But I had a group of gals expecting me, so I dragged myself to the usual meeting place.  And with the help of a great running buddy I cranked out 13 wet, soggy miles (9:36 min/miles).  If I would have gone the .1 more I would have had a new half marathon PR.  But I’m saving that for race day.

Long Run DaySunday was a rest day.  And by rest day I mean work day.  I had over 30,000 steps on my Fitbit on Saturday.  I had just over 3,000 on Sunday. 

Monday I had planned to go to Group Power, but I got puked on before I finished my breakfast, which meant I had to stay home and be on snuggle duty. 

Tuesday the little one was feeling much better, so she hopped in the stroller and we set out in the neighborhood for what was supposed to be an interval run.  From the get go I just wasn’t feeling it.  It was windy, my legs felt like lead, my head felt like it was going to explode, I couldn’t get my breathing under control.  I try not to judge a run based on the first mile, but it wasn’t getting any better and I definitely wasn’t hitting the interval paces I was supposed to hit, so when I was near home on the 2nd mile it was easier just to call it quits than torture myself.  It was enough to earn me an upright magnet, though.

#mrtt #magnetflipWednesday was CSI day (cardio strength intervals) and it was brutal!!!  For our cardio interval we did 30 jumping jacks, 20 mountain climbers, and 10 burpees.  Then we did a strength interval and repeat.  When all was said and done we were at 240 jumping jacks, 160 mountain climbers and 80 burpees, but we couldn’t stop there, so we had to do 20 more burpees for an even 100.  Oh, my word was that exhausing!!!  That evening was trail run.  We had a fun, easy 3 miles on the dirt, over the streams, and through the grass. And it was fun!

Trail runThursday called for a tempo run.  I woke up to almost 20 mph winds, so I decided to head to the Y.  I hopped on the treadmill and did 2 miles starting at a 10 min pace and easing my way down to an 8 min pace.  And then looked at the clock and decided to grab a spot in the Group Power class.  Even though I was sore from all the burpees the day before lifting sounded better than running. 

Today is the first day of spring break, so I’m going to take another rest day.  Hopefully I’ll feel ready for tomorrow’s long run.  And well, I’ve got two girls that want to have some fun today and so do I!!! 

Have a great weekend everyone!!!

 

 

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Friday Fitness: Mud and Water

Things got fun this week!  There was a change in the routine and it was good. 

Saturday – group run!  I only had 8 on the schedule this week and though the rest of the group was going 10 or more I stuck to the plan and didn’t regret it.  More miles isn’t always better.  I got my 8 done (9:30 min/mile), got my grocery shopping done, and had some much needed family time.

Saturday long runSunday was the usual rest day. 

Monday I hopped on the elliptical for 20 minutes before Group Power, so I got some cardio and strength in.  I’m still loving that Group Power class.  I increased my weights on the arm section of the class and it was tough!!!

Tuesday I met up with some of my Moms Run This Town pals for a stroller run.  It was interval day, so even though I started with them I ended up running pretty much by myself the whole time.  But I got to socialize after our run while the kiddos played on the playground.  I ran 3.5 miles with two 1600m intervals (8:30 min/mile) and two 800m intervals (8:13 min/mile).  My overall pace for the run was 8:52 min/mile, which might be my fastest stroller run ever.  

Tuesday interval run Wednesday I went back to the Y for CSI (cardio, strength, intervals) with some friends.  We did a P90x workout.  It was definitely a workout!!! And it ended up being a double day because trail run group started back up!!  Except that it was canceled because of the rain we had leading up Wednesday.  But a few of us decided to go anyway and got 4 muddy miles in.  And it was fun!

Muddy trail runThursday I took my tired legs out for a tempo run.  The plan was 1 easy, 5 at 9:13 min/mile, 1 easy.  That did not happen.  I got 5.5 stroller miles in on a very windy day at a 9:32 min/mile pace. 

This morning I tried something I haven’t done in years!  I hit the pool for some laps!  It was so much harder than I remember! The upper body strength needed, the breathing rhythm, the water in my goggles.  It’s definitely something I want to continue to do, though.  I think it will be great for my endurance and upper body strength.  And it just feels nice to do something low impact!

SwimmingA swim cap and goggles looks good on me right?  Ha!  I’m not pulling off that look.

 

Try anything new lately?  Play in the mud?  Dip in the pool?

Friday Fitness: PRs and Goals

It’s funny how quick Friday seems to come when I do this weekly post.  Maybe it’s just because I get to sit down and reflect on the week for a moment.  I’ve been thinking a lot this week.  About goals and plans.  Not just fitness ones, but life ones, too. But I’m not going to get deep on you.  Let’s talk fitness.

Saturday – rest day.  Wait, what?  Yep, I didn’t run on Saturday.  Because…….

Sunday – Little Miami 10 Miler.  I joined our local running club back in February and they have random races that are free for members. This was one of them, so I wanted to put my membership to good use and take advantage of a free race.  I had 12 on the schedule, but I figured 10 at race pace would be good enough.  Or I could just do two more after the race.  My goal finish time was 1:35 to be my last 10 mile run.  Thankfully my super awesome (and super speedy) running buddy, Karen said she would stick with me the whole way.  Not only did she stick with me, but she was a great cheerleader and motivator.  Our actual finish time?  1:29:24 (8:56 min/mile).  That exceeded my expectations! #prrun I love having fast running friends!!

Little Miami 10 MileMonday – 30 minutes on the elliptical and 30 minutes strength training.  I missed my favorite class at the Y because I had to take my little Pumpkin to preschool registration! 

Tuesday – 3.75 interval miles with the stroller (9:01 min/mile over all).  I was supposed to do 12 x 400m repeats (8:00 min/mile) with one long recovery in the middle.  Unfortunately the wind was something fierce that day and it was a struggle.  Especially with the added resistance of the stroller.  But I was still happy with the overall pace.

Tuesday stroller run

Wednesday – CSI (cardio, strength and intervals)  Phew!  This was a tough class!  We do a little something different every week and every week it’s a butt kicker.  Just the way I like it!

Thursday – it rained.  All day.  I was forced inside for my longest treadmill run.  I’ve never been a fan of treadmill running.  And I’m not totally opposed to running in the rain.  I’ve done it many times.  But I would have been stroller pushing, so I asked Pumpkin what she wanted to do and she said go to the Y.  So I hopped on the treadmill and ran 6 miles, then restarted it and ran another.  The treadmill cuts you off at 60 minutes.  And I needed 1:06:16 (9:28 min/mile).  1 easy, 2 (9:13), 1 easy, 2 (9:13), 1 easy.

Treadmill run

Today I took a rest day.  I thought about going to yoga at the Y, but Pumpkin really wanted to hang out with momma and I can’t say no.  And I had slept on my arm funny so my shoulder was bothering me, so it wasn’t hard to convince myself to sit the day out. 

I’ve got a long run on tap for tomorrow (8 miles) and I’m hoping to keep working on that speed.  My goal for Indy Mini was 2:10, but based on my training plan I should come in around 2:05.  But Sunday’s run really got me thinking.  If I could keep that pace up for 3.1 more I would be sub-2:00.  I’m also afraid to push too hard because I don’t want to get injured.  So, I am looking for a half marathon PR, but I don’t know if I will be adjusting my goal.  I’ve got time.  To keep running and thinking.

How is your spring training coming along?

 

Friday Fitness: Intervals, Tempo and Long Runs

I’ve been following a very different training plan for my spring half marathons this year vs. last year.  Last year I followed Hal Higdon’s plan, which was just based on distances.  It didn’t matter what pace you ran, just that you made it to those distances.  I followed it for both my spring half marathon and summer race.  I was stronger and seeing faster training runs during the summer training while still following the same distance plan.  But that was pretty much because I jumped right back into training as soon as I finished the first race.

This year I decided to try a new approach.  I am hoping to PR in Indy, so I needed a little more guidance on how to get there.  I am not a fly by the seat of my pants type of girl. I need a plan.  So I picked up Run Less, Run Faster to see what it had to say.  I really liked the idea of this plan because it has a 3 day a week running schedule with cross training in between, which is what I typically like to do anyway.  And it gives me target paces for all 3 runs.  And I like details, so this makes me super happy.

Though it also meant stepping out of my comfort zone.  But that is something I should be doing anyway.  I’m never going to get faster if I stay in my comfort zone, right?  Interval runs and tempo runs are new for me, but despite my complaints (particularly on interval day) I’m liking what I’m seeing!

Saturday – 10 miles (9:37 min/mile) I had to run alone on Saturday morning because I needed to be done early.  So I set out through the neighborhood to the bike path.  It makes the most sense logistically when I need to log lots of miles to head out to the bike path, but it is hilly.  Even with the hills, though I crushed my goal pace.  If I can maintain that pace for the 3.1 more miles I’ll have myself a shiny new half marathon PR. 

Saturday Long RunSunday – rest

Monday – Group Power.  I’m really enjoying this class.  I upped my weight factor this week and I really felt it both during class and the next day.  Especially in my arms.  I thought my biceps were strong……….

Group PowerTuesday – the dreaded interval day.  The plan said 6 x 800m intervals (4:05) with a 90 second recovery.  I was stroller pushing, so I was a little slower than my target intervals, but I kept all of them under 4:15, so I was pretty happy with that.  And I walked so slow during the recovery for 3.5 total miles.  I also did some plyo when I got home, which was tough on tired legs.

interval run

Wednesday – I dragged my tired legs to the Y for CSI (cardio, strength and intervals) and was tortured with lunges, squats, burpees, squat jumps and all those other things that my tired legs didn’t want to do.  I could barely walk after the 1 hour class.  But that didn’t stop me from going to the Pub Run that night.  I ran 3.65 miles and rewarded myself with a delicious pulled pork sandwich from a food truck and house made cream soda and the brewery.  And had great conversation with friends while enjoying the toasty fire.

Pub Run crewThursday was tempo day.  I had 7 on the schedule (1 easy, 5 at 9:13, 1 easy).  My tired legs weren’t happy and neither was my stroller running buddy (after 5.5 miles she was over it!).  It was snowing and windy but we managed 6.5 miles (10:01, 9:37, 9:10, 9:33, 9:27, 9:50, 9:47).  I only hit the target pace for 1 mile, but I was pretty close for 4 out of 5 and covered it snow, so I patted myself on the back and followed it up with 10 minutes of ab work.

snowy runThis morning we headed out to the Y and I hopped on the elliptical for 30 minutes and then did my ActivTrax exercises.  It was a very tricep focused workout and I’m sure I’ll have a hard time lifting my arms later. 

Overall I’m really happy with the week as far as running and cross/strength training go. Spring half marathons are sneaking up on me, but I’ll be ready for them!!!

 

Do you have a favorite training plan?

Friday Fitness: Wacky Weather Week

I was really hoping to get some non-fitness posts up this week, but I was really busy with work.  I’m having a hard time finding time for things other than family, exercise and work.  It’s taking me 3 weeks to sew a dress for myself!  I used to be able to whip one up in a day!  I used to be spoiled!

Saturday – 10.5 miles (9:57 min/mile)  We did our usual group run and there were lots of different distances to choose from.  I had to play catch up because my GPS wasn’t working when we started, so I started off way too fast, which left me dragging a bit at the end.  At least it was a gorgeous day!  I was overdressed with long sleeves on!

Saturday run

Sunday – We had a kids fun run!  It was supposed to take place last week, but the path was ice covered, so we postponed it.  The kids had a beautiful day as well.  They were so cute running!  Cupcake ran 1 mile while I pushed Pumpkin in the stroller.  She got out and ran the last .25 miles.  And by run I mean walked.

Kids fun run

Monday – Group Power at the Y

Group Power

Tuesday – 3.25 miles of intervals with my girl Susan.  She wanted to run in the afternoon and when the weather was 32 in the morning with a forecast of 50 for the afternoon I decided to join her.  Little did she know I was going to torture her!  The plan was .75 miles at 8:20 min/mile with a 2 minute recovery x 2, then .5 miles at 8:12 min/mile with a 2 minute recovery x 2, but we actually ran a little faster!

Interval run

Wednesday – Pumpkin didn’t want to go to the Y (she was too excited about her new cans of PlayDoh) so we stayed home and I did a dance cardio DVD and found a Total Body Burn video on YouTube. 

Thursday – I joined my good friend Kara for a 3.5 mile run for her 35th birthday.  I had 7 on the schedule and planned to do a second loop until I ran the first loop, pushing the stroller in the wind and snow (remember how I ran in short sleeves earlier in the week?).  But later in the day Cupcake asked to go to the Y, so I got another 3 miles done on the treadmill (9:30, 8:30, 8:00 splits) and ran through some strength training and abs.

Kara's birthday run

I’m taking today off because of yesterday’s double and I want to keep my legs fresh for tomorrow’s long run.  And Cupcake has a full day of school, so Pumpkin and I are going to go have some fun without having to rush back home.  IKEA here we come!!! Someone needs some accessories for her big girl room!!

Have a great weekend!!!!