Archive for the ‘training’ Category

Training August 18-24

Posted: August 27, 2014 in food, running, training

Better late than never right?

This was definitely a busy week. Family plans, date nights, a pretty big bombshell at work that still is a little up in the air. Added stress and all that, but I got in all my runs/miles that I had planned and came close enough on the gym. September will definitely be a month of working on being more consistent in the gym…. and training legs for real instead of a set here and there. Oops.

Monday August 18:

  • 5 miles in the AM. Very consistent 9:36-9:42 pace for this one. Finally felt like I was back on track and it was “easier”. Not perfect and I can tell the volume is effecting my legs a bit speed wise (who am I kidding using words like speed) but feeling good.
  • Back workout PM. Very quick and efficient. I’m not one to spend hours in the gym like years past. I’ve been having really solid workouts with super and tri sets and leave feeling “done”

Tuesday August 19:

  • 5 miles of awesome (compared to last weeks suck) in the AM. Miles 1-3 were at a comfortable 9:14-9:25 pace and I finished up with the last two miles at a 9:35-9:40 pace. Was definitely spent after this but it felt really good to have a “fast” solid run two days in a row.
  • Arms PM. Supersets and drops sets.

Wednesday August 20:

  • 5 morning miles. Tired legs after the last two days, but got it done. Kind of wanted to go for 7 miles in my head, but I knew as soon as I made the turn for my long route it wasn’t happening so I quickly reversed and headed towards home.

Thursday August 21:

  • 35 minutes of cross training in the morning. Bike/Stair sprints.  I have had zero desire to run on a treadmill even though I had intended on speed work a few times a month. Honestly the weather has been awesome and I’m enjoying the great outdoors so I’m sticking with that until Canadian winters force me inside. 

Friday August 22:

  • 6 miles pre-work. Started out way too fast (I blame that friday feeling) and kind of bombed during mile 3. Stuck it out and finished a solid five even though my head said quit about ten times…. and my legs said quit even more 
  • Post work shoulders. Really good workout. I have no idea where this came from but it was awesome.

Saturday August 23:

  • 4 miles. Thought about 5 but was pretty dead and craving a rest day. I got in my 25 miles for the week and was very happy at that.

Sunday August 24:

  • Full rest day

Total weekly miles: 25

Total August miles: 75/100

Overall…. Decent. Very solid runs, missing one gym workout, but my priorities have definitely changed from two years ago and that’s just the way it should be.

Food was good. Frozen pizza twice, but fitting it into my plan and enjoying it (and not enjoying the ENTIRE thing) is really great for me right now. I’ve found my stride with my meals and prepping and it’s just become business as usual. I found the courage to haul on the green pants I want to fit into and sadly…. they actually are a size 0. Definitely not putting the pressure on myself to fit into them, but I can get them on and comfortably button them…. there is just no sitting down and they definitely do not fit as baggy as they should. 2 months to go so we shall see what kind of shape I’m in come October 22.

How was your week? Did you meet your goals?


My 100 Mile Debate

Posted: August 25, 2014 in goals, running, training

Last summer I tried to hit 100 miles in a month. I came close with 90-something miles, but never succeeded. Running was put on the back burner when I (again) entered prep but I always kind of wanted to say I ran 100 miles in a month.

Again this summer I wanted to achieve this… I came close with 98 a couple of months ago… But then running slowed down before I committed to 75 in July (and succeeded)

I know for a lot of people that’s not much. Hell, a lot of runners pull that off in a week, but for someone who started running 3 miles here and there it’s kind of a lot.

Declaring my goal of 75 miles in July really committed me to it and I actually stuck to it and followed through so I decided to make the 100 miles a goal in august. I started out strong and even with a bad week of quitting running and not quite hitting 20 that week I’m still right on track to hit 100.

As we close in on the end of August I can’t help but think ahead to what’s next. I fully intend to set another mileage goal for September and initially I told myself 100 again. However… It makes me nervous, I admit it’s been tough, I had some bad runs, I’ve had to get up even earlier… But to be able to say this weekend I finally succeeded in this big goal will be rewarding.

So what’s next? Do I want to be a little crazy and do it all over again? With no big commitments and cooler weather finally arriving I’m pretty tempted to do it. I set a goal way back when to double my 2013 miles in 2014 which would be 730. Another big month would definitely help me out in that department… But we shall see how I feel as I finish the last 19 for august.

what’s your next big goal?

Training August 4-10

Posted: August 11, 2014 in training

I thought I would go back to what i was doing during my last brief blogging stint, tracking my workouts from the previous week. Hopefully this will not only keep me on track with my running goals, but also in the gym and with my newfound desire to clean up my eating.

Monday August 4: Happy New Brunswick Day! Since it was a holiday I was lazy and slow getting up. By the time I headed into town it was already hot and I had zero desire to run. Gym it was.

  • 25 minutes cross training (bike intervals/incline power walking)
  • Back workout

Tuesday August 5:

  • 5 miles AM. I had taken two (oops) Benedryl to help my allergies and it zonked me out hardcore Monday night. was definitely feeling the effects of this, but overall. Decent run.
  • Arm workout PM

Wednesday August 6: Wednesdays are my morning only days…. it’s date night so after work I usually head right over to the bf’s place to relax, although in the case of this week I skipped out of work early (planned, but still) and we caught an afternoon movie (Guardians of the Galaxy, awesome) and had a chill evening at home.

  • 7 miles morning… Set the alarm a little earlier than every before with the intentions of running 6 miles… felt good, had time, did 7. Happy with this.

Thursday August 7: Thursday is usually my gym treadmill interval workout… however…

  • 25 minutes cross training AM. Forgot my caffeine supplement, mental game off. Tired. Zero desire to be there. Did an easy cardio and went to work early.
  • Shoulders PM

Friday August 8:

  • 5 miles. Very tired legs. I was actually up and ready to go fairly easily but getting my legs moving was another story. Fairly slow and even paced but not that enjoyable.

Saturday August 9:

Full fantastic rest day. Usually Sundays are rest days but my bum foot has been a little off and was really achy when I got up, so no run, no gym…. Just errands, a little shopping, mostly of the window variety, and a lot of Gossip Girl on the couch.

Sunday August 10:

  • 5 miles at the nature park. I haven’t run a full loop at the park yet this year. So weird. Intended on 2 loops (going for about 8 miles), but really just wasn’t feeling it. After one loop I was hot, could feel a sunburn looming and was just over it. Added a little extra to make an even 5 and then promptly removed my shoes to ice my foot in the Bay…. and then just to see what all the fuss was about I plopped my ass down and had an impromptu ice bath. Shivering was immediate, but it actually felt pretty decent. Thankfully I had my laundry in the truck so I had a towel, otherwise, oopsie?
  • 20140811-083534-30934946.jpg

  • Chest/shoulders gym

Total miles for August 35/100

Overall, very pleased with this week. I felt decent and aside from a little bit of lingering foot stiffness on the right track. There’s been lots of icing and mentally willing myself to not be injured and so far (knock on wood) it seems to be working.

On the food front very solid first week. Saturday I probably had one two many rice cakes, but much improved from weeks past. That’s all I want, improvement and continued progress.

How was your training week?

Training February 3-9

Posted: February 11, 2014 in running, training

Better late than never…

Main workout: squats 3×10
Accessory work: hamstrings, back, biceps

Preworkout: 1 mile

Main workout: flat bench press 3×10
Accessory work; shoulders, triceps, back

Post workout: 4 miles outside

Usual full rest day for date night.

**enter lobster risotto and other Chop Chop week deliciousness**

Second rest day thanks to bum foot/forgetting sports bra

Main workout: overhead press 3×5
Accessory work: chest, back, triceps, shouldersssss

Post workout: 10 minutes spin bike

Main workout: leg press 3×5
Accessory work: quads, back, biceps…. Abs

Post workout: 10 minutes spin bike

Rest day… Again

total workouts: 4
Total miles: 5

Workouts good. The leg press was my way of not doing deadlifts while my foot hurt… Probably not the swap I should have gone for but my booty is sore sooo…. All in all felt like very solid work was put in and that’s good enough for me.

Running wise… Well, see previous post. Thankfully that one outdoor run was kick ass and actually leaves me happy and anticipating my return to running. That’s a win in my books

First off… a giant, huge, massive, amazing thank you for all your kind words and comments on yesterday’s post. I was totally blown away by how awesome each and every one of you are. Thank you thank you.

Today was shoulders and quads. Yay.

Okay, I do love shoulders… but by the end I’m hurting.

And walking lunges? … yeah, they’re never fun.

Like I mentioned yesterday my shoulders are my sticking point and what I’m really needing to work on for the next eight weeks… so some changes were made today. Nothing huge, but changes.

First, for military press I decided to use the smith machine today. My gym is pretty empty in the early mornings so getting a spot is tough some days. So loading the weight up on the smith machine for presses allowed me to really push a bit more and actually fail out on my last set without fear of throwing out a shoulder or dropping a weight on my head.

It was a tough workout, but one that set the pace for the next eight weeks. Eight weeks of all out pain and effort. That’s really not that long in the grand scheme of things, so bring it on.

Cardio was cardio. I was almost late for work. I forgot a belt and a hairbrush. Hairbrush I could really care less about…. the whole no belt thing was a bit tricky. Definitely had to remind myself to hike up the jeans when I stood up.


So onto the prep questions… version 2.0?

The first one I’m going to tackle is a 2 part-er.

What is your breakfast and what type of protein powder do you use?

Breakfast is… a vegetarian protein shake.

This year when I decided to take a different approach to prep that also included changing my diet “rules” quite a bit. By choice, at the recommendation from my coach, I gave up wheat, dairy and starchy veggies. (… as well as a large portion of my cardio)

Wheat, okay no problem I could do without. It really wasn’t a difficult choice or adjustment.

Dairy on the other hand?

july 7 010 Goodbye to my greek yogurt and chocolate cheerios.

Oddly enough the greek yogurt wasn’t that hard to say goodbye too. First the first month we kept my whey protein shakes as is, basically as a way to ease into it? Regardless eventually the diet change came in and I was advised to go from my beloved Myofusion to vegetarian, aka whey/casein free. I did a lot of research on the options, and the general consensus was that it was going to be nasty. They are rarely tasty and it was going to be a suck it up and suck it down situation.

So I did what I always do and took the cheap route. Wandering through the Superstore one saturday night (yes, I live the wild and crazy life) I came across their veggie protein blend and well, the price was right so I tossed it in the cart.

JAN 7 016

The next morning I tossed a scoop in a shaker cup, added water and tried to shake it.

ummm. Yuck.

It was a big, gloopy, chalky, gross, nasty mess.

As always, mom to the rescue. “why not use your magic bullet?”

I added some water, plopped the goopy mess in the cup with a few drops of flavor extract and blended away. The bullet adds some air bubbles and if you leave it to sit in the fridge it kind of solidifies into a mousse like substance?

… which brings me to breakfast. My protein mousse.

photo (25)It’s actually grown on me. Sad, but true.

I enjoy it.

Who knew?!

Does this mean April 22nd I’m going to keep using it and give up Myofusion forever?

Umm… Hells no.

But it does mean I may try and bullet the MF and see if I can make an even tastier mousse!

Nom nom!

So long story short, I use the 22$ tub of president’s choice vegetarian protein powder and blend it in the magic bullet for breakfast every single day.

The end.