Workout Recap 4/7 - 4/13

Week 14 of marathon training... yikes.  I am pretty honest with anyone that asks me how it's going.  I'm ready to be done for a while!  I'm ready for a break.  It's been hard to stay positive and focused these past couple weeks.  Honestly, something usually hurts every day.  It's usually not the same thing.  I've had the issues with my feet, some on-going Achilles tendinitis that shows up every once and a while, a shin splint here or there, and of course my lovely right hip.  Complaining aside, I'm learning how to cope and listen to my body.  My mileage hasn't been that high, and I've taken more rest than I used to back when I didn't really listen to my body.  I call these weeks SURVIVAL MODE!

Monday - I had the day off work and was recovering my legs from my 20 miler the day before.  I used the elliptical and lifted a few weights focusing on shoulders.   Nothing major.

Tuesday - Body Pump Express and 7 miles after work.  These miles felt amazing!  I felt strong and energized.  Once I got done, my feet had a different opinion.  I ended up with a pretty big blister on the bottom of my pinky toe from the 20, and it wasn't too happy after the 7.

The next couple of days, my feet looked like this... (LOOK AT YOUR OWN RISK!)

Wednesday - Did not go as planned.  I woke up early to get my run in before work since I wouldn't be able to after, and well, one step out of my on my poor foot and I realized it wasn't going to happen.  Back to bed... my only activity was CXWORX at noon.

Thursday - My feet felt better after resting, so I made it out for 6 miles early Thursday morning.  I had a work conference the rest of the day and wasn't able to get out and enjoy the rest of the nice weather.

Friday - 4 miles, 20 minutes elliptical, and weights.  I was off at 2:00 when the conference ended, so I made my way outside to enjoy an easy run.  I also got a nice walk in with my mom.  The sunshine was amazing!

SHORTS!

TANK!

RUN! (this pic was taken today, when it's freezing and I'm wearing my fuzzy jacket...)

Saturday - 10 miles plus 3.1 in the Operation Steel Warrior 5K.

Sunday - REST!

Workout Recap 3/17 - 3/23

Not much to see here...

I felt rotten all week.  Not sick, just tired, totally unmotivated, and worn out.  

Monday - CXWORX and 5 treadmill miles.  This run started the week long fiasco with my foot.  I got through the run and got off to discover my lovely ball of foot pain.

Tuesday - REST.

Wednesday - CXWORX and Body Pump with some cardio on the elliptical afterwards.  I hadn't been to a full Body Pump class in a couple of weeks, and I could definitely feel it the next day.

Thursday - 6 super crappy, awful miles.  Man, I can't even describe how rough this was.  It was the first day of Spring, and GORGEOUS outside, but I had the worst run I've had in a really long time.  I stopped after 5 miles and called for a ride.  I got home and changed shoes and did one more slow mile around the neighborhood.

Friday - REST.  Trip to the foot doc.  (A OK to keep running)

Saturday - 11 miles.  I used my new arch supports for the first time, and it was rough.  My feet hurt, and my hips and calves got really tight.  It was also incredibly cold and windy, and I think I was close to having frostbite on my hands, even with two pairs of gloves.  Another rough one...

Sunday - 11 miles of SWEET REDEMPTION!!! FINALLY!  I finally felt like ME again!  I ditched the arch supports... and just ran.  No pain in my feet or hips or anywhere.  I had some pace again, and just felt GOOD!  

This week taught me a lot.  I need to take the good with the BAD, and mentally fight through.  I truly believe over half my battle this week was mental.  I was tired and run down, and let the pains and the bad runs get the best of me.  On to a new and better week!

Workout Recap 2/24 - 3/2

Well March came in like a lion in Nebraska.  We had a lovely dump of snow yesterday, and some wicked cold.  I made it outside twice last week despite snow and cold, we'll see how this next week shapes up!

Monday - CXWORX 30 minutes and Body Pump 60 minutes.  I normally always run on Mondays.  I decided to mix things up a little this week and take my cross training day on Monday.

Tuesday - 6 miles, 7:47 avg.  I think I blacked this run out for a reason, it sucked.  I mean it was hard.

Wednesday - CXWORX 30 minutes and 8 miles outside.  SLOW and easy.  I seriously felt like I could have ran forever!! The sidewalks had some snow and ice on them in spots, so I slowed it way down and just enjoyed everything about this run.  I went out after work, but luckily it's staying light later into the evenings, and one more week until we get to spring our clocks forward!!

Thursday - Cross training 30 minutes on the elliptical and a few weights.  Kept this really easy.

Friday - Long run 17 miles.  It was 13 degrees when I started, so I was prepared to loop home after 10 and finish out on the treadmill, but it actually was perfect outside!  I had to loop back after 10 because I didn't carry any fuel because of the cold.  I grabbed a Gu and ate half and some Powerade and headed back out for the last 7.  It felt really tough at the end.  I think I tanked out so bad because of poor fueling.  

Saturday - 6 recovery miles on the treadmill.  It was -1 outside, and snowing... It is really hard for me to stay disciplined and run easy on the treadmill.  I want to just crank up the speed and get it done.  But I cooled my jets and ran easy.  

Sunday - 40 minutes elliptical and Body Pump 60 minutes.  I'm so glad I got two full BP classes in this week!! I always feel better when I strength train!

Workout Recap 2/10 - 2/16

Last week was my much needed cut back week.  I was totally spent, and found myself fighting major mental battles and doubt about being able to get through this training.  This was a brand new week, and I felt great.  I felt re-charged and ready to get back after it!  That said, the morning running just hasn't been happening lately.  I can't get out of bed in the mornings, luckily it's still too cold and yucky in the mornings to get outside, but the evenings have been perfect.

Monday - 7 miles, pyramid style.  My only early morning and only treadmill workout of the week (WAHOOO!) CXWORX (30 minutes) and crazy, ambitious me went back to the Y after work, to dirty my third pair of workout clothes for the day... and to do some upper body lifting.  I had endless energy!

Tuesday - Body Pump Express and cross training.  40 minutes arc trainer and 20 on the elliptical.  I always do some sort of hill preset on the ellip, and the arc I usually do a cardio section for 20 minutes, and a hill or strength section for the other 20.  

Wednesday - 7 miles outside after work.  I set out with a tempo run goal, but I was in some wicked pain from my blisters, and there was still quite a bit of ice and snow in some spots.  Anyway, I did manage a 2 miles warm up, 4 miles at tempo (7:58 pace to 8:10), and a mile slow to head home.  I was proud of the workout all things considered.

Thursday - Body Pump Express and 7.5 miles after work.  The goal was steady pace miles, and I pulled that off.  It was a perfect evening, and the ice and snow I dodged on Wednesday had all melted. 

Friday - CXWORX (30 minutes) After work I went to the Y and lifted weights for about 20 minutes and then made my way down to the basketball court to shoot some hoops for a while.  It felt amazing.

Saturday - 16 mile long run.  This run was ALL over the place.  Mentally, the first half was ROUGH.  I just couldn't convince myself that I even wanted to do it.  It was a struggle.  The second half was like I was a completely different person.  Out of nowhere, my pace picked up effortlessly, and stayed up.  I finished the run on a major high and felt incredible.  It was a far cry from how I started.  I guess this type of run was a good thing.  It taught me to dig deep, and push through.

Sunday - 4 miles on the treadmill and Level One of 30 Day Shred as some active recovery.  My legs felt fantastic after Saturday, but I kept the treadmill as slow as I could stand it. 

Workout Recap 1/27 - 2/2

Instead of Workout Recap, I should just start calling these posts running recap.  I do miss doing the variety of workouts I used to do when I wasn't in full blown training mode, but right now it's all about the run!

Monday - 8 miles on the treadmill.  No set workout, just make it through.  CXWORX (30 minutes)

Tuesday - Body Pump Express at lunch and 40 minutes on the elliptical after work.  I was dragging all day, but made it through.  I really found myself appreciating my light cross training day!

Wednesday - 7 miles, pyramid style.  Kicked my tail!  I skipped CXWORX at lunch, I felt really drug out and had a tight IT band.  The run was it for the day.

Thursday - 6 miles, some speedwork.  I did a couple mile repeats.  Again, feeling kind of blah.  Made it to the Y at lunch for weights and abs.  I did all legs, extensions, curls, wall sits, and some lunges.

Friday - CXWORX (30 minutes) and Body Pump (60 minutes) I'm LOVING the new releases for both CX and Pump right now.  This coming week will be the last week of doing only the new releases, and I'm a little sad.  Pump makes me super sore in the shoulders every time.  The lunge track also left me feeling rather shaky on Friday night!

Saturday - 13.1 miles.  I posted about it here.

Sunday - 5 miles OUTSIDE!  It was a gorgeous afternoon!  It felt great to get one run in outside this week, even if it was my shortest, and my recovery run.  It was perfect.  Finished off with T25 ab intervals.

Workout Recap 10/20 - 10/27

Monday – REST.  Ended up home with a weird stomach bug.  So rest was literally couch, all day.

Tuesday – 7.5 miles (8:41 avg)  I was still not feeling the best, this run was proof of that.
PM – CXWORX (30 minutes)

Wednesday – 7 miles (8:22)  Easy and basic.
Noon – 30 minutes weights.

Thursday – Cross training.  60 minutes arc trainer and some abs.

Friday – 7 miles (8:14)  Felt AWESOME!  It was a struggle to get out of bed, but I’m very glad I pushed through.  Noon - CXWORX (30 minutes)

Saturday – Harvest Hustle 10K 6.2 miles (7:35 avg) and 4 mile cool down (8:01 avg)  10.2 miles for the day.

 

Sunday – Easy bike ride to the Y, weights and abs (60 minutes)

Workout Recap 10/7 - 10/13

Monday - Easy pace, 7.5 miles.  It was pretty chilly, I layered a Nike Pro long sleeved shirt under a regular long sleeved t-shirt, and wore capris, and my ear band.  It was so perfect, I definitely had a hard time stopping to go get ready for work! The rest of the week warmed up quite a bit.  

Lunch - 30 minutes "leg day"  Nothing fancy here, my leg day isn't one that will make you cry or anything, just basic stuff:
3 x 12 Leg Extension
3 x 12 Leg Curl
3 x 12 Abductor
3 x 12 Adductor
2 minute wall sit
50 squats and some resistance tube stuff.  Quick and efficient for a lunch hour!

Tuesday -Tempo Tuesday!  I don't have to do mega long tempo runs since I don't have a race coming up, so this was just for tune up.  Two warm up miles (8:14, 8:33) Three tempo miles (7:49, 7:44, 7:28) YAH for negative splits! and one cool down (8:37)

Lunch was 30 minutes of weights.  Focused on shoulders.  Did my standard moves, with a few variations, and increased my weight on lateral plate raises!

Wednesday - Cross training day.  Lunch hour was 30 minutes CXWORX class.  It felt REALLY good to get back to class.  I hadn't been there since August!  My hips and legs felt great, I didn't feel like I missed a beat.  I was in such a great mood after, I remembered how much I love it!  I used to go three times a week, I think I will ease back into it by going twice a week.  I need to make sure to stretch before and after, since going right back to work to sit at my desk tends to tighten my hip.

After work I headed back to the Y for a quick cross training cardio session. 20 minutes elliptical, hill climb preset, and 30 minutes arc trainer.  Yeah, that thing is no joke!  It makes me sweat like crazy.

The stats

I'm in love with these Under Armour shoes! Best outlet deal EVER!

Thursday - easy run scheduled... 7 miles.  Um, this is one of those runs that you just don't want to talk about... my stomach wasn't on board with this run.  It didn't end well... moving on.

Friday - 10 miles.  It was really windy already at 6AM, and I knew I needed to get this done in a somewhat timely fashion to go help Sarah decorate.  So rather than fight the wind (and rain shower) I opted to do half on the treadmill, and half outside.  I really don't like treadmill running, but it wasn't SO BAD.  I didn't go super fast, but I did a progression run.  Better to continually hit the UP arrow on the speed than have to shift back down part way through the run because you are dying.

I really wish I burned 741 calories! LOL First half done in 43:12.  I was super sweaty and actually excited to get outside.  I had never done this before, a split run... I took off outside and was so nauseous!  I felt like I was still on the treadmill.  It was so weird, it took me about a half a mile to get my grips on where I actually was!  Weird.  Anyway, I headed towards Skyview to do some hill work.  Ick.  So last half clocked in at 43:20.

Consistency is my middle name when it comes to pace ;)

Saturday - REST!  Well, I think the wedding and the dancing counts as a workout, I was definitely exhausted after!

Sunday - EASY 3 miles and 6.25 mile bike ride.  I do want to start attempting some bricks, probably indoors (ick) this winter.  A duathlon would be so much fun, even though there aren't any around here.

Working out shouldn't be a chore...

Earlier this year, my world revolved around a workout schedule. It was the same thing, week after week, and I didn’t dare dream of missing a class GASP! It was just another thing on my chore list every day. Get x number of miles in if it was a run day, get specific cross training in (spin) on set day, and core train (CXWORX) three times a week at least. Irritability would set in if for some reason or another I was forced to miss or reschedule a set workout. So, it took a stupid injury and a few months on the sideline to gain some perspective. Working out should not be a CHORE! 

This is true... yes it's a good and bad thing..

After hurting my hip, I knew I had to lay off the group fitness classes for a while until I had my hip healed and re-strengthened. I did my set exercises and stretches every, which included planks, bridges, hip swings, so forth and did NO group fitness. At all. My focus was doing what I needed to do to get back out there running strong again. And I did just that. By CHILLING OUT and actually working out less, I got stronger and faster. WIN! I can’t even describe how mentally refreshing it’s been. I’ve made a slow return to group fitness. One spin class, one Body Pump class, and one CXWORX class since August 9! It sounds crazy considering I would usually take two of the three classes in one day at least once a week. 

In my group fitness hiatus, I dearly missed all of my YMCA friends! After all, that’s the best part of GROUP fitness. The bonds I’ve formed with these people are so valuable to me. But so are the lessons I learned… 

1) NO workout is life or death. Like really, if you have to miss it, don’t stress! It happens. You won’t die, and you won’t gain weight either! 

2) You won’t lose strength like you might think. I felt so strong at my first spin class back, and this was the day right after my Omaha half marathon! Body Pump felt challenging, but I lift weights on my own all the time, so I didn’t have major muscle soreness after class. My first CXWORX class back, I held that hover like nobody’s business, and didn’t miss a single beat on any of the tracks. (I did use the light band, but I think I always did that anyway) 

3) You will APPRECIATE being back! It’s FUN again! It’s not a chore, not some place you HAVE to be. You are there because you chose to be, and your body is capable of doing it! That’s freakin awesome. 

4) You get to see your friends again!! WAHOOOO! 

5) The workouts will feel new and challenging to your muscles. But not in the “knock down, kick your booty” way. Just in a good way, and you’ll be surprised at how quickly it all comes back to you. Like riding a bike! 

Like I mentioned, a lot of my friends teach these classes, so they really have no choice, they HAVE to go. But if you are feeling like you are in a workout rut and like it’s a chore, take some time off. It doesn’t have to be months like I did… take a week off of your normal routine. If you normally work out alone, take a group fitness class.  If you always go to group fitness, take your iPod and do your own thing.  There are so many awesome workouts on Pinterest you can use for a guide. Break your routine, as hard as the thought of it might be, it might just be the best thing you ever did ;)