Category Archives: Lifting Weights

Taking up space at the pool

My workouts have been going good so far this week. Not quite as planned, but that’s okay.

Yesterday I did 50 minutes of spin in the morning, followed by 35 minutes of weights. I swung my 44# kettlebell for 3 sets of 12! I did pretty well on my chin-ups too, did all but 3 of my 36 with 1 knee in the blue band. The other 3 I had to do 1 leg. I was feeling pretty strong and badass after this one LOL I had planned to go to the pool for running after work, but I got off too late and would have only been able to do a half hour. So I just came home and put my 20# weight vest on and walked on the treadmill, playing with the incline for an hour. I got all the way up to 12! And felt like I was going to die. It was a good workout though. I ended the day with 30 minutes of yoga. That felt awesome. Deep stretches, which I am truly loving lately.

I made sure to call the pool yesterday because they have different schedules for the high school swim team. They pretty much take over the pool for their practices, which are twice a day. They said that the kids wouldn’t be there until 7:00, so I planned on pool running in the morning and then road running in the afternoon. I got to the pool a few minutes before 5:00, got out of my car, and saw a bunch of guys hanging outside the building. I freaked out, thinking that maybe I was told wrong and the high school kids were going to be there at 5:00! I went back to my car, chicken that I am, and debated what to do. I decided I was being stupid, and I paid for my membership and deserved pool time just like anyone else, and why would they tell me the wrong day? So I went inside. It was clear there was no practice, the group of guys were navy recruits I think. I grabbed a lane and got going.

I ended up having to share a lane for a while. I felt kind of silly because here are all of these real swimmers, and I am the only one ‘jogging’ in the water. I just kept telling myself that I deserve to be there too. And tried to shut down my brain and not give a crap about it. Nobody else cared either, I’m sure LOL

I ended up staying there for 1 hour and 50 minutes, and having to wade through all of the high schoolers warming up when I was done. Taking up space again. I could go into that more, but another time 😉 I ended up going 1500 yards total, 60 times across. The longest I’ve done pool running before today was like an hour and a half, so I was pretty stoked to have stayed that long!

After work I went for my run. I planned 7 miles with some intervals mixed in. I warmed up for a mile and then started on 400s. I wasn’t really watching the pace, just trying to keep it under 8:00 and going fast until the recovery part. I was really pushing it! My heart felt like it was going to explode a couple of times and I had to start walking to recover towards the end. Doing the cool down mile totally sucked. I was going at a good pace but I could not breathe properly. I just kept going, knowing I would be done in less than 10 minutes, and then walked 1/4 mile home. I ended up doing the whole thing in just over 1 hour, 8:48 pace.

My splits were: 9:22, 8:25, 8:30 ,8:37, 8:35, 8:51, 9:12.You can see where I started to lose it. I was also having Garmin malfunctions and had to stop a few times to make it do what I wanted to! I stuck a fork in myself because I was DONE.

Now it is time for my ‘mini-taper’. I’m just going to do what I have planned, and maybe not even that if I don’t feel like it! My knee was acting up a little today, probably going too fast. So if I try to run on Thursday and it doesn’t feel good, I’ll do something else.

This week’s planned workouts

I’m still winging it since I screwed up my training so bad this past month. But I do have a plan that will hopefully get me to the finish line – expert that I am. (Disclaimer – I am so NOT an expert so don’t listen to me.)

Monday – Spin bike and weights in the morning, pool running and yoga/stretch/foam rolling in the afternoon and evening. My plan is 3 hours of cardio, so if I need to do more I will incline walk on my treadmill.

Tuesday – 7-ish mile run with some intervals and a mini strength routine in the morning, more pool running and yoga/stretch/foam after work. Again I’m aiming for 3 hours of cardio.

Wednesday – Spin for 45 minutes – an hour in the morning, more yoga/stretching in the evening.

Thursday – 5 mile run, yoga/stretch.

Friday – REST

Saturday – 2-3 mile run.

Sunday – Marathon!

My 3 hours of cardio won’t all be as hard as I can go. Some of it will, but most of it will be under my running heart rate. That’s why I want to do so much of it. I hope that it will help endurance-wise.

No rhyme or reason to this schedule, just what I feel like will be the most beneficial. I know I still need to do a couple of really hard days, and then let my body rest and reset and get ready to run forever LOL

Hopefully this gets me to the finish line and in a good time! I do care about the finish time, but most importantly I just want to finish 😀

Marathon Training Week 16

It was a busy week! I was glad to get back to the pool, and my spin workouts were really good. Tough. I felt like I worked hard all week and definitely enjoyed my rest day on Saturday.

Monday – I did elliptical for 1 hour 3 minutes, 8.36 miles.  I was sweating pretty good, but my heart rate didn’t really get up very high at all, my average was only 117.  I also did weights for 35 minutes. That was tough, since I had taken 3 weeks off from that too. But I was able to up some of my weights with lower reps!

Tuesday – I managed a 6.44 mile run in 1 hour, 9:19 pace. I warmed up for about 15 minutes, did 2 minutes fast and 2 minutes recovery 7 times, then ran the rest of the way home, about 18 minutes. Everything felt pretty good! The knee felt a little weird at first, but once I was warmed up I really didn’t have any issues. I hope that it stays that way! I also biked to and from work, 40 minutes and 5.65 miles. Nothing to write home about, just a little extra activity. After dinner I did this yoga video and it was exactly what I needed. I was SO sore all day and this really loosened me up and got me nice and relaxed. Love that feeling 😀

Wednesday – Spin for an hour, then I did weights for about 40 minutes in the morning before work. After work I went to the rec center and did pool running for an hour. Later on I did some yoga to stretch everything out.

Thursday – 9 mile run, 9.23 miles in 1 hour and 28 minutes, 9:35 pace. I was trying to keep my pace around 9:10 for the most part besides my warmup and cool down miles, but I stopped a few times so my overall pace was higher. Nothing hurt though!!! I felt a few niggles in my ankle, but I just tried to keep good form and everything was fine. I did the Standard Warmup before and after. After was pretty funny, I could barely move, and even  just reaching down to my toes was so painful lol But once I got into it I was glad I had done it. I wasn’t super stiff and sore later on so I think it helped. After work I went to the rec center again and did pool running for 1 hour and 20 minutes, 850 yards. After I got done I tried swimming a few laps. I suck so bad at swimming lol I ended up doing backstroke mostly.

Friday – Spin bike 1 hour, then weights. After work I put on my 20# weight vest and walked on the treadmill, 1 hour/3.3 miles changing up the incline every 5 minutes or so. It was a climb from level 3 to 9, and then a shorter ‘descent’ After that I did yoga for about 40 minutes.

Saturday – Thought about riding my bike outside for a couple of hours, but I didn’t end up doing anything. I decided a rest day was probably a good idea after all I’d done this week!

Sunday – Ran 18 miles! 2:57:29 for a 9:51 pace. This included all of my walk breaks and stops, so I think that’s pretty good! I walked every 2 miles, and fueled at miles 4,7,10,13, and 16. I really wanted to try and go 20 miles, but after 18 I was just beat. And it was almost 3 hours anyway. I didn’t want to push my luck so I just walked home for about 10 minutes. That was painful LOL I took a very cold ice bath after I did my warmup moves again. The knee and ankle were not hurting, but I could tell there was something going on. Too much time on my feet. So far though they feel okay and not hurt **knocking on wood**

It was a long, tough week! But I feel like it’s working. After my long run today I laid around for a while, but now that I’m up doing stuff like making dinner I feel pretty good. I feel worked, but good. Hopefully it stays that way! One more week of as much workouts as I can stand and then it will be time to take it easy,-er.

2 1/2 weeks out

I’m 2 1/2 weeks out from the marathon. I’d like to be more excited than I am, but I am totally unprepared! At least that’s how I feel. It’s hard not to be depressed about how my training has gone. All last year I focused on strength and base building, hoping that I would avoid injury when it finally came down to training for the marathon. Things feel like they have spiraled out of control. I don’t know what I could have done differently, except for a few things like,

  • Not drinking at all, and therefore taking too much time off from working out (though in total I have only probably missed a month or so of workouts the whole year).
  • Not messed around with my shoe choice, trying out too many different things, especially so far into my training – it didn’t do me any favors and maybe made things worse.
  • Picked a different plan? I already downgraded from the one I wanted to do (Hanson’s Marathon method) to less running, and apparently I couldn’t even handle that. I know many people say the FIRST method blows, but honestly it’s looking more and more appealing to me for future attempts. Maybe my getting-older body just can’t hack the higher mileage.

Things I can’t change anyway, so why dwell on them? All I can do now is move forward. I could do the thing that is probably the most smart, and just not run. But that’s not happening, unless I end up not being able to walk after a run up to the race *knock on wood BIG time!*. I’ve decided it’s ON, no matter how ugly it might end up being LOL

So far this week I’ve run 6 miles and some change, doing intervals and things feel relatively good (knocking on wood again!). I felt pretty worked yesterday from weights the day before, but I rode my bike to work anyway. I’ve been doing yoga/stretching at night to work out the kinks. Today I plan on doing some spinning with lots of intervals, then weights, and possibly a pool run later. And more yoga/stretching. Tomorrow will be 8 miles or so with more cycling and yoga. I guess the idea will be to kind of run myself into the ground almost up to the week of the race, and then cool it so that I can recover and feel ready to run 26.2 miles. It will either work or it won’t! If I have to run/walk it I will. It definitely isn’t how I wanted it to go, as I was feeling like I would be able to kill it earlier in the year. Oh well. I can always try again? Or not. I haven’t thought that far ahead and think it’s best that I don’t 😉

Marathon Training Week 11

I feel like I should title it “Marathon Training”. How can you call it training without even doing any running?!

This week actually went pretty well, even with no running.

Monday – I did pool running for 1 hour and 5 minutes. I think I did 900 yards. Sometimes I lose track of my laps 😉 It seemed like a good working, not like running but still a workout. I also did workout #9 of Better Body by Minimalism. After a week off from weights it was tough! I did some random core moves afterward. I also rode my bike to work and back, about 6.25 miles.

Tuesday – I did the spin bike for 45 minutes, mostly staying at gear 11, with some intervals mixed in at the end. Then I did elliptical for 35 minutes at level 6, just trying to keep my heart rate up. I also did a ZGYM workout, lower bodyweight moves and kettlebells. In the evening I did a 20 minute yoga routine aimed at the feet. It was…interesting!

Wednesday Pool running again, this time an hour and a half. I’m guessing about 1100 yards this time. My quads were definitely feeling it after this one. I was getting pretty worn out by the end of it! I also did another ZGYM workout, mostly kettlebells again. In the evening I did another yoga video, Stretch and Soothe with Adriene. I am really liking her videos!

Thursday – I did the spin bike for 1 hour. I tried to keep the rpms around 90, mostly on gears 10 and 11. Added 20 minutes of intervals at the end. I was dripping in sweat by the end! I also did workout #10 of BBBM. I made some good progress with my band pull-ups, most of them I was able to do with 1 knee instead of 1 leg. I also rocked my kettlebell swings at the end, doing two sets of 12 with my 44# bell 😀 In the evening I did some yoga, no video, just some vinyasas and deep stretching.

Friday, Saturday, and Sunday – were all ‘rest’ days. We went camping and had a blast!! We rented kayaks and spent a few hours on the reservoir paddling and fishing. We didn’t do much hiking, mostly just relaxed. It was a much needed break from work and we had a lot of fun.

This week hasn’t been as productive, but I’m still doing my best.

Changing it up

I think I mentioned that I am going to change my whole approach to this marathon training thing. I’ve decided (in my non-expert opinion) that I was just doing too much, and the back to back Saturday and Sunday runs were not doing me any favors. I didn’t have enough recovery time, and since I was doing pace runs on Saturday and then long runs on Sunday, I was just working too hard. My body couldn’t hold up. That’s my story and I’m sticking to it! So what am I changing?

  • Running only 4 days a week instead of 5
  • Doing serious cross training 2 days a week, instead of just treadmill walking
  • Going to really look into pool running once a week, just need to make some phonecalls to see where I will get a membership and get an aqua jogger belt
  • Doing more quick boot camp-style workouts more often
  • Get serious about doing yoga/foam rolling/stretching

I’ve done a few yoga routines for runners and they felt awesome. I’m pretty sure I will feel a lot better if I make sure and do it regularly!

I’m also not going to be running more than 2 days in a row. I’ll be running Tuesday, Wednesday, Friday, and Sunday. Saturday will be a rest day so hopefully I’ll feel good and rested for my long runs on Sundays.

I joined ZGYM and will be doing it 3-4 times a week in the evenings. I like the workouts, they are tough but not too long, and they don’t completely wear me out. I was doing boot camp before while running and I felt pretty strong and was not getting hurt, at all. So I figure this can’t hurt.

My changes add up to a lot more activity, but I think it will be good for me. And it is less running, so less impact on my already strained ankle and knee. If I feel like it isn’t doing me any good, or I start to get worse, I’ll rethink again. Could be stupid changing my plan, but I honestly feel like what I was doing wasn’t working and only making me more and more worried and broken (lol). I hope that this works and I’ll be able to run without feeling like I am one step away from injury!

Marathon Training Week 8

Been trying not to have a big pity party this week, but I’m pretty frustrated. Still getting it done though.

Monday – I was supposed to do weights and cross, but I skipped the cross. I have just felt drained all week. I should have probably rested up, but I am not a smart person 😉 I did workout #5 of Better Body by Minimalism.

Tuesday – Did 4 miles on the treadmill in some Newtons that I bought online. I didn’t have any issues really, other than being tired. I did a small amount of plyo moves and the Myrtl routine post-run. 43:12/10:48 pace. I also did a random yoga video on youtube.

Wednesday 7.75 miles in some Hoka Cliftons that I bought from the local running store. It seemed okay with these, no major issues, but they might be too tight. I may be taking them back. 1:13:53/9:32 pace. I also did another random youtube yoga video later in the evening.

Thursday – 3.5 miles on the treadmill. I started in my Newtons, but was having ankle issues and so I actually just ended up running the rest in my socks. It didn’t hurt and everything felt normal that way. I am so confused as to what I should be running in and how!!! Ugh. 40:35/11:35 pace. I also did a yoga video for core in the evening.

Friday – Rest day.

Saturday – I was originally supposed to do 7 miles, but we were headed to the local amusement park Lagoon for the day, and on top of being sick I just didn’t want to do it. Plus I figured it wouldn’t hurt my issues to not do it. I just walked and stood around all day and rode rides. Ended up getting 19,000 steps just from that. Somehow I actually felt a little better by the end of the day?!

Sunday – 15 miles around town. I tried to keep it an easy pace, and took a walk break for every mile run. The pace was easy, but I felt like I might have been going too slow. I wore the Hokas and I’m still just not sure about them. I had ankle issues the whole time, but I wasn’t ever in actual pain, so I just kept going. 2:30:54/10:03 pace. Definitely slower than I want to be going, but even if I did the marathon at that pace I’d be happy. It would work out to be about 4 hours and 20 minutes. Anyway.

Going forward I am going to change up my plan and schedule. I just don’t feel like the back to back weekend runs are doing me good. I feel like my body is too worn down by Sunday and I can’t recover. So I’m planning on cutting out one day of running, and make it cross training. I’m thinking about trying out pool running so I can get the fitness benefits but not the impact of road running. And I’m going to dust off my spin bike. Also, going to do at least one of my short runs on the treadmill for a change in surfaces. And last, make sure I am doing some type of stretching/yoga daily. I’m basically going to do more exercise, but less running. I’ll see how it goes. If I can just make it through 10 weeks then I’m pretty confident I can actually run a marathon. I might be jumping the gun, but whatever!

Anyway, I hope that by changing things up, my body will hold up a little better and not be such a pain in the ass! We’ll see.

 

 

Starting Week 7 of Marathon Training

I started my training 3 weeks early, thinking I would have those weeks to take it easy when I needed. Well, those are gone, and now it is crunch time I guess. I’m starting week 7 of my 18-week training as of yesterday! I’ve been skimping on the strength workouts, but last week I started back up. Mondays I do cross training, which is whatever cardio I feel like and weights, and Thursdays I do weights after my run. I’ve decided to do the Better Body by Minimalism program by Nia Shanks. Yesterday was workout #3, and today I am SO sore! My body feels pretty crazy right now, but it will make me a better runner. I’m sure of it 😉 I hope to continue strength training up until the last couple of weeks in the program.

This week I’m setting my alarm back to 4:15 instead of 4:35 a.m.. And on Sundays (my long run day) I’m going to need to get up at 4:00. It is getting HOT out there! Anything to try and beat the heat! Right now it is 5:00 a.m. and I’m looking at this on weather.com:Screenshot 2016-07-19 04.51.26

I realize it is hotter elsewhere, but man! This is the hottest week we’ve had this summer. I would run in freezing temps any day over hot. I guess that will make me a better runner too…at least I’m not dealing with crazy humidity. I couldn’t do it.

Here are my planned runs this week:

  • Tuesday 4 miles
  • Wednesday 7 or 8 miles
  • Thursday 3 or 4 miles and strength
  • Saturday 7 miles pace
  • Sunday 14 miles

I’m a little nervous about the 14 miler, but kind of excited at the same time. I just hope I can actually make it through all of the miles. I’m still kind of dealing with issues in my right ankle/heel, but I’ve changed the shoes I’m wearing and I’m hopeful that they will go away. I’m even ready to try out some clown shoes Hoka One Ones to see if that would help. I have no idea what I’m doing, but I’m not ready to give up yet!!

 

The week in workouts

This week has been pretty good! I’m almost done with week 5 of my marathon training. Today is my rest day and I feel like I’ve earned it 😀 It is getting hot and humid out there. Not my favorite, but it will make me a better runner, right?

  • Saturday – I did a 6 mile pace run. Warmed up for about 1/2 mile and then tried to keep it around 8:30. My original goal was just to stay under 9:00, and I should have stuck with that. I was just going too fast for that day. But I stuck it out and got it done. I did have to take a couple of walk breaks to catch my breath! 53 minutes, 8:47 pace.
  • Sunday – Long run of 11 miles. I did as much of this one on dirt trails when I could. I love dirt/gravel, but it does make me slower and work a little harder. I picked up the pace for the last 3 miles. 1 hour 44 minutes, 9:24 pace.
  • Monday – I did 4 miles/31 minutes on the elliptical and then strength. Just basic stuff with some core moves, nothing too hard and I purposely went on the light side so I wouldn’t feel worn out.
  • Tuesday  – 3 slow treadmill miles after work. I hate the treadmill!! I have to go so slow anymore, or I just can’t keep it up and have to step off too much. So I set it at about 5.3 mph and just ran comfortably. I did do some faster intervals with the last 1/4 mile. 34 minutes, 11:20 pace.
  • Wednesday – 7 miles. My schedule said 6 or 7 miles and I chose 7! I warmed up for about a 1.5 miles and then decided to run some hills. I ended up doing 4 big, long hills and 2 smaller ones. I felt great though! It didn’t break me, and I recovered long enough after each set which helped a lot. The pace felt pretty easy after tackling each hill. It was an awesome run! 1 hour 5 minutes, 9:16 pace.
  • Thursday – 3.1 miles and strength. I ran in my most minimal shoes just to see how it went, and it was pretty good. Nothing eventful, just easy miles. I tried a workout from Better Body by Minimalism by Nia Shanks for my strength. I did heavy-ish weights, and I am feeling it today! I even did a 20 minute yoga session last night, but still very sore today. Feeling it a lot in my quads.
  • I also did 100 heel raises each day for the last 4 days. I read that it could help Achilles issues so I figured it can’t hurt.

Like I said, I feel like I’ve earned my rest day and I will take it as easy as possible. I’m going to make more of an effort to rotate my shoes instead of using the same ones all of the time. I plan on doing short runs in my minimal shoes, and start using two different pairs instead of just one for my longer runs. I hope that will help my form and my heel. This weekend I have a 12 miler, and in a couple of weeks I do 14. It feels like the mileage is climbing fast! But that’s how it goes. I just hope my heel lets me get through the training. Just going to keep icing when I feel like I really need it, epsom salt baths for the rest of my body, foam rolling, stretching, and whatever else I can think of!

 

Goodbye, June

June, where did you go?! I can’t believe this month is pretty much over already. Actually, this whole year just seems to be flying by me so fast! This week is 15 weeks out from the marathon. Less than 4 months! I still don’t feel ready at all :/ But I’m still doing my best.

Since I last wrote, I’m doing loads better. I’ve pretty much been staying away from the alcohol, which is really helping me stay on top of my workouts. Last week was a little rough, but I’m feeling really good this week. This past Sunday I did an 11 mile long run at a 9:24 pace. Not bad. I’m not really aiming for any kind of times with my long runs. Just doing what I need to do to make it through the run. In a couple of weeks I have 14 miles for my long run. And after that they just keep getting longer and longer…and scarier LOL I think I’ll be okay though! Just gotta keep moving 😉

I am not without physical issues though in this training. I’ve been having ankle/heel issues for a while now, probably since the half marathon in April. I started doing some strengthening exercises for the ankle and I really should get back to it because I think they helped a lot. My heel is bugging me a lot lately, I think it is an Achilles issue. I’ve started to do heel raises daily, 100 per day and on the days that I do them, it doesn’t feel like a problem. I hope that is the key? I’ll just keep doing them and hope that it works for me. Funny enough, the knee problems that have plagued me since I last trained for the marathon aren’t even a problem anymore. I had a slight flare-up in December-ish, but since then no problems at all.

Beyond that, achy muscles and tired legs are to be expected. I’ve been doing epsom salt baths and foam rolling whenever I think about it. I also do a full dynamic warmup before almost every run, and I’m doing stretching after every run. The only other things I need to do are to start doing some kind of yoga more often, even daily if it is something short, and keep up with regular strength training.

This week I’ve done cross-training and strength, a 3 mile run, and I’m about to get out there and do 6 or 7 miles. The rest of my planned workouts this week are:

  • Thursday – 3 miles and strength
  • Friday – Rest
  • Saturday – 6 miles
  • Sunday – 12 miles

Shouldn’t be too bad!