Training February 10-16

Posted: February 17, 2014 in Uncategorized

Monday:
Main workout: flat bench 2RM
Accessory work: back, shoulders, triceps

Cross training: 20 minutes spin bike

Tuesday;
Main workout: variety of leg isolation machines… It wasn’t until after I finished that I got the ok on squats/deads. Oops
Accessory work: back, biceps

Cross training; 20 minutes spin bike

Wednesday:
Usual rest day

Thursday-Sunday:
Real life rest days.

total workouts: 2
Total miles; zero

Not an ideal week by any means… But two storms, a horrible night of insomnia, family time and relationship time means I was prioritizing more important things.

To be totally honest I woke up Thursday and my foot felt… Worse. I spent a lot of time last week being frustrated and angry that this happened. Thankfully things are (knock on wood) on the up and up and I’m feeling much better about this forced rest time. But still… Not the best week.

Lake Effect Series

Posted: February 12, 2014 in Uncategorized

One thing I’ve always loved about the blogging community is that it’s well… A community. Now that I’m switching my focus more to running I can’t count the number of times I’ve emailed, tweeted or commented on a blog for help/advice. It’s been invaluable.

One of my biggest supporters (that’s what I’ll call her anyway, she listens to my foolish questions constantly) is running a half marathon this month to raise money for eating disorder treatment. She has already surpassed her $2000.00 goal, but as with any sum of money, when isn’t more better?

So today, I’m hoping you’ll all take a look at her series of heartfelt stories submitted by all types of folks on their eating disorder experiences and consider donating to this bad ass chick.

Happy Wednesday!

Training February 3-9

Posted: February 11, 2014 in running, training

Better late than never…

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

Tuesday:
Preworkout: 1 mile

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

Post workout: 4 miles outside

Wednesday:
Usual full rest day for date night.

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

Thursday:
Second rest day thanks to bum foot/forgetting sports bra

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

Post workout: 10 minutes spin bike

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

Post workout: 10 minutes spin bike

Sunday:
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

It Happens to Everyone Else

Posted: February 10, 2014 in Uncategorized

…. But it will never happen to me.

Please tell me I’m not alone in thinking that?

To me, any type of running injury happens to, well, real runners. People who run a lot… And I mean a lot. People who run fast. People who run races. Or people who do the above without properly fuelling/recovering/etc.

Not the chick averaging only10-15 miles a week and resting more than I probably should. Needless to say I was a little confused to why my left foot started hurting Wednesday afternoon. I kind of ignored it and thought it was just an ache and enjoyed my usual rest day. Thursday…. Pain. Second rest day. Friday… More pain. Decided it was my shoes and swapped my work Toms for my nikes. Just as much pain.

I mentioned it to Jason and didn’t give much detail. He said to rest, so I did. I worked overtime Saturday instead of going for my long run. I spent that night on the couch watching movies. Sunday was much of the same.

When Jason got home from his track meet I headed over for a movie night. He sat me down, looked at my foot, made me describe the pain and didn’t even blink in saying it’s tendinitis and at least 2 weeks off running.

Umm what?

This is where my figure prep mentality kicked in and I figured I could just suck up the pain and run. Two weeks no running and no weight bearing exercises? Wtf am I going to do with myself? I’ve always just put aside the hurt and trained. When you’re on a mission towards a show date something’s you just do. Yes, I’ve got better at listen and resting as I’ve competed more, but the thought of two weeks off….

There’s no need for googling what would happen if I ignore the rest right now. I’ve been warned of the details and am well aware if I continue running right now I’m basically putting myself in a boot with a stress fracture… So yeah.

It sucks. It’s only been since Tuesday and I’m already (oddly) missing running and getting a little frustrated. I admit this is obviously the best time of year for this to happen, it helps me avoid the treadmill when it’s freezing, but yeah. Sucks.

So yay! Who’s for lots of upper body training?!?

Unexpected Run

Posted: February 5, 2014 in Uncategorized

Yesterday was tough getting up. As much as I’m a morning person I really struggled. I even caught a later bus to be able to sit down and enjoy my coffee on the couch.

Yeah, one of those days.

Surprisingly I headed to the gym after work full of energy. I knocked out an easy mile warmup, nailed my chest workout (even with my ridiculously sore triceps) and was ready to put up some miles.

…. Only every single treadmill was being used. I sat. I waited. I texted Jason to whine. No one was giving one up. It had been really nice when I walked to the store at lunch so I texted one more time saying screw this, I’m going home to run outside.

Which, let’s be honest, by the time I was walking from the bus stop home was code for “I’m going home to eat and sit on the couch, then beat myself up for not running”

I walked in the door and still had my gym sports bra and long sleeve nike shirt on… So I swapped my lulus for tights, added a thermal sweater and windbreaker… Topped it off with my hat and mittens and ummm

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(Obligatory gps watch photo)

I told myself just do 2 miles easy for a total of 3 for the day. But the first mile flew by, and the second felt even better. Mile three was my fastest and over a minute faster than my average pace Sunday. Frozen right butt/hamstring cramped slowed down mile four significantly but I finished with a dumb “so that’s what good running feels like” smile on my face.

It felt easy and almost natural. I wasn’t pushing myself yet the pace was quick-ish (for me in this winter wonderland). Needless to say, very happy with last night, both in the run itself and the fact I ran at night… When it was well below my “happy winter temperature”

Now to just cross my fingers today’s storm goes the way of Sundays (as in it ends up missing us altogether) so I can keep this outdoor stuff up.

Training January 22-February 2

Posted: February 2, 2014 in Uncategorized

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

Tuesday:
Preworkout: 1 mile
Post workout: 3 miles

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

Wednesday:
Full rest day

Thursday:
Preworkout: 1 mile

Main workout: 3×6 wide leg deadlifts
Accessory work: quads, back, biceps

Friday:
Full rest…. Yes, already

Saturday:
Long run day… Well long for me.

5 miles. Outdoors.

Was chillier than expected, didn’t pause my watch the 5 or 6 times I had to walk to pick over a bad ice patch. Except mile two (major hill, major ice) I held fairly consistent, but ever so slightly negative splits.

Had the 5th mile back along the harbour passage not cause extreme stuff joints and muscles from the wind I would have done a 6th, but I was already late and over it. Not too concerned as 5 miles was still 2 more than I originally thought I’d get.

Sunday:
Preworkout: 1 mile

Main workout: 3×6 shoulders
Accessory work: chest, back, triceps and shoulders, shoulders, shoulders.

Total workouts: 4
Total miles: 11

I wanted to run at least 2 miles Sunday to add one more from last weeks total, but this was one of the weeks that time just got away from me and I had only an hour in the gym, a crushing headache and it just wasn’t happening. But I’m not complaining because it was a good one overall.

Another storm is heading our way for Wednesday apparently… My ideal goal for February is at least one outdoor run per week, just to get started. But as always, I’m at the mercy of winter (and yes, a giant wimp about it)

Sundays workout marked the end of my second go around (since my show) of the Ashman strength system workouts. I’m not even going to lie and say I researched new plans, this is working so well for me. Hovering around or slightly beating old PRs, even with my inconsistent training over the holidays. I just love the variety and the fact on good days I can play around and add in a bit more, but on worn out days I can do the set workout and be done in 40-50 minutes. Right here, right now it’s the plan for me. Here’s to another 4 weeks!

Finding My Momentum

Posted: January 31, 2014 in Uncategorized

Knowing I’ve got four days coming up with temperatures hovering around the freezing mark makes me one happy chick. The sidewalks aren’t fantastic but I’m thinking I might get in one, if not two outdoor runs in the next few days. Fingers crossed!

I wish I could say my lack of blogging was from crazy busy excitement… But nope, just nothing fantastic to talk about.

It’s been a good week… Well
Any week that starts off with these “snacks” listed in your myfitnesspal for Sunday has to be good right?

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For the record, the amount in 4 glasses is equal to a full bottle….

Regardless I had a productive Monday and a kick ass 4 mile run after my workout. Where did that come from?! Whatever, I’m working on finding that running momentum and hopefully that’s a decent start. Often times I workout in my yoga pants from work and just change my top, saying I’ll swap out the pants for shorts and run after.

Ummm…. That’s happened maybe once? Oops. So my plan for any day I intend to run after work is to simply change right away and get one mile done and over with before my workout. It seems to result in the highest success rate for post workout runs…. So yeah.

I got the word yesterday my wide open overtime has been extended another month. I’m big on the hour of overtime in the morning before I start my real job (… Because it’s easy), and unfortunately this doesn’t leave much pre-work gym run time. So unless the warmish weather sticks around I need to become an evening runner fast.

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More coffee should fix that right?!

Yes, more coffee is always the answer.

Training January 20-26, 2014

Posted: January 27, 2014 in Uncategorized

Another week…. Not as bad as the last. Definitely starting to get back into a groove and even some post-work runs in the evenings. Progress, not perfection is all I’m gunning for.

Monday:

Preworkout: 1 mile run
Post workout: 1 mile run.

Main Workout: 5X5 Leg press
Accessory Work: Hamstrings, Back, Biceps

Tuesday: 

Main Workout: 5X5 bench press
Accessory work: Back, shoulders, Triceps

Wednesday: 

PM Run: 4 miles treadmill.

Nothing fancy. Just plugged along. Not much for evening workouts, especially on the treadmill but with my early overtime and the gym never opening when it’s supposed to I just don’t have time in the AM to comfortably run/get ready. Making due and getting it done.

Thursday: 

Main Workout: Reverse Hack Squat 3X5, 2X12
Accessory work: Quads, back, biceps.

This should have been a 1RM deadlift day. I was not feeling up to it and I wasn’t willing to deal with the inevitable sore lower back during my runs afterwards. Look at me being an intelligent athlete.

Friday: 

Full rest day. Worth it.

Saturday: 

Preworkout: 1 mile
Postworkout: 4 miles

This run was weird. I just felt like it so I kept going. 3 miles fairly hard, last mile fairly easy. Watched an infomercial for the NutriBullet. Still don’t understand why people would want to drink all those calories instead of you know… eating and enjoying them. Oh well.

Main workout: 2RM overhead press, 3X10 press
Accessory work: extra shoudlers, chest, back, triceps

Sunday: 

Full Rest day

Total Miles: 11
Total Workouts: 4

Workout wise this is exactly what I was going for. Four workouts, solid, soreness, smart training and feeling good. Mileage wise I’m okay with it. I’m building it back up and (finally) feeling almost 100% after that stupid cold. Very happy as is hitting double digits, ideally will be closer to 15 miles per week on average until I’m brave enough to face the great outdoors. (yes, I’m a wimp who won’t run outside during a blizzard. sue me)

I admit I’ve been a bum about treadmill runs lately. They’ve been shorter than I should be doing and just off… Especially since my bout with that nasty cold.

It doesn’t help I got in two outdoor runs last week before the deep freeze returned.

Regardless, bitching about it doesn’t make it any better and when someone asked if I was going to the gym last night all I could think of was how an hour prior I was all hyped up to go, but in that moment I was dreading “cardio”.

As someone who has spent the better part of my adult life dieting, prepping or bulking… Anything that makes me sweat in a gym is cardio. That little evil thing necessary to fit in my skinny jeans, lean out for a show or just not blow up. But for the first time in as long as I can remember I’m not doing this to burn more calories/lose weight/punish myself, I’m doing it to achieve a goal that doesn’t centre around vanity.

I’m my head running on a treadmill was “cardio” but running outside was “running”.

Huh?

I kept kicking that thought around in my head walking over to the gym tonight and once I got changed I told myself just run. 2 miles… 3 miles… Just stop viewing it as a punishment but just another step towards the ultimate goal.

And so I did just that. I slapped a magazine over the display and just ran. 5 minutes easy. 5 minutes slightly less easy. I ignored the urge to compare myself to speedy Magee two treadmills over and just ran. My legs were still sore from Monday nights leg workout but after about ten minutes they loosened up and at least hurt less

In the end. Four miles done that didn’t leave me hating life or even miserable. I just felt accomplished.

While I’ve been focusing on changing my food mindset from dieting to fuel, I guess I should also be considering the mental side of running vs cardio. Add that to the list of 2014 goals I guess.

No Such Thing As Too Slow

Posted: January 22, 2014 in Uncategorized

I quit buying magazines forever ago. Not worth the cash and just junk piled up. And really… What isn’t available online these days?

But needless to say, last night at Target I got sucked in.

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No such thing as too slow? An article for beginners?

Treadmill survival tips? (Sign me up!)

2014 half marathon calendar? Ok!

I’d get in on the reflective gear excitement, but ummmm yeah, thanks to Jason I’m already probably too visible.

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My nike Pegasus kicks are from the “shield” line and my new vapour jacket matches. Between that and my orange leopard tights I’m already lit up like the Fourth of July.

Anyway… The point is, I bought a magazine in case I get a little stuck on a bus/at work tomorrow with the fantastic day we have in store tomorrow.

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Blizzard warning? Did I not go to the movies a week ago in a long sleeve tshirt?! Ugh. East coast living.

I find myself really throwing myself into running and wanting to soak up all the info I can get.

So….

Favourite running resources? Blogs? Books?!