Tag Archives: strength training

Weird Week!

This is spring break for me! YAY!

The plan for the week: Monday rest, Tuesday Marathonfest, Wednesday Clermont 10 mile dirt loop, Thursday Marathonfest, Friday rest, Saturday long run 20 miles, Sunday easy run with Krisitin and Kristi

Monday: Rest (went well!)

  1. Deep water swimming at the Winter Park YMCA: 45 minutes of 1 minute intervals.

Tuesday: Track – Descending Ladder:

  1. 2×1200, 1000, 2×800, 600, 2×400
    1. Kind of a grueling session and I don’t know why!

Wednesday: Clermont 10 mile dirt loop

  1. Slept in, didn’t go….Slept 12 hours that night!
    1. This day was all about hibernation! I got up for lunch with a  friend and then came home and got back on the couch and slept the rest of the day! I then went to bed around 8:30 pm and got up feeling fresh for marathonfest the next day!

Thursday: Winter Park Tempo Run

  1. We did a faster than marathon pace run to Fairbanks and back followed by 400 around the track at 5k pace.
    1. This felt great!~ I guess I just really needed the sleep from the previous day!
Thursday: Winter Park YMCA Strength Training (65 minutes)
  1. Single leg Seated leg curl – 20 x 3/10
  2. Single Leg Leg extension – 30 x 3/10
  3. Hip abductor – 80 x 3/10
  4. Hip adductor – 80 x 3/10
  5. Back extension – 90 x 3/10
  6. Dead lifts – 30 x 3/10 (use arm barbell)
  7. Single leg Step-ups – 10 x 3/10 ???
  8. Side step-up w/ kick – 10 x 3/10 ???
  9. Push up/ balance ball thing 25
  10. Balance board squats – 3/10
  11. Planks – 3/1:10
  12. Stretch REALLY WELL! (did about 60 minutes in addition to the hour of weights)
    1. Ham String
    2. Piriformus
    3. Back
    4. quads/achilies

The ?? marks indicate I will do that weight one more time and then possibly increase the weight for the next visit.

Friday I am sure my rest day will go well so long I can make it a rest day and not get the running bug!

Saturday was going to be a Cady Way long run but after talking with the group this morning I think a small contingent are going to break away from the pack and go to Apopka and do 3x a 7 mile loop of hills which will give us a 21 mile long run. Ill have to let you know how it goes.

In all this has been a great week. I have discovered that the fuel I use before my morning runs is beginning to get a bit boring and not enjoyable for me. So now I am on a quest to find something easy like bananas that is gentle on the stomach, quick on the go, and provides enough energy for my morning runs. Suggestions are welcome! I have already tried cliff bars and those just don’t sit well in my stomach before a run.

I am also participating in another blogger’s 7 day green smoothie challenge. I learned about the challenge from the blog “DrinkRunYoga” and then followed her link to the originator “Peanut Butter Runner” and read all about it! I was lucky to read this post in enough time and get the ingredients together and start on Monday with everyone else. It has been a lot of fun, but Kristin has since said that I am “completely gone” and thinks I have gone off the deep end of the nutrition train. I don’t think so, I think I am just working to eat healthy and live a healthy lifestyle. Has a lot changed….perhaps…but in the long run (insert pun here) I think I will be better off for it.

Here are some pictures from my, day 3, 7 day green smoothie challenge:

I used the Peanut Butter Runner’s basic set up and have added the chia seeds, a table spoon of natural peanut butter, frozen raspberries and blueberries,  and greek yogurt. In the future I’d like to find a good protein powder supplement to add too.

Some other notes about this week. I took my bike into the shop to get it tuned up. I think I mentioned in a previous post that the gears were slipping and it was just running really rough. I am getting it back on Friday after $135 dollar tune up, cleaning, and new break pads. They also mentioned that the wheels needed to be trued up. I hope that it rides like a dream!

I am also experiencing a little hip issue. I have had this problem for a long time now, a few years…but when ever i get out of the car i feel this little pop, feels muscular in nature, and then I am fine.  It has not hurt on runs or anything…but the problem persists and I also think that it is getting worse. I have NO clue what the issue is…and don’t really know where to start to find out a solution. Guess it is time for a googling.

 

 


Week in Review

This was a very busy week for me with my job and I really did not get much chance to reflect, in a written fashion, on my running at all. I am beginning to wonder if I need to find some kind of physical log book instead of just relying on this on-line journal.

1st does anyone know how to create some sort of table on these things? I was hoping that I could make some kind of template post that would be a simple data entry spot for my posts.

Monday

As stated in my last post was a  great 15 mile bike ride and strength training day. Sometimes I feel as if strength training makes me worry and stress that I am going to injure myself because I am pushing my body so hard. I have all these little aches and pains through the week and then I run on top of this which is crazy. But my Saturday run was amazing and all I can think about was that the strength training is really just helping out.

Tuesday – 7.72 miles

  • 2.27 mile warm up run @ 10:27 pace.
  • 5.45 mile speed work @ 8:20 pace.
    • two sets of 7 x 400 @ 5k pace
    • Great workout, pushed myself moderate-high

Wednesday – Rest

Unintentional rest day. As I mentioned earlier this was a crazy work week so my Wondering Wednesday did not quite happen. Instead I was at a friend’s middle school working with her orchestra as we are all preparing for performance assessments done by the state.

Thursday – 9.03 miles

  • 2.19 mile warm up @ 10:33 pace
  • 6.84 mile hill work @ 8:55 pace
  • pushed myself high
    • Our hill work is about a 3 mile loop and we complete two repeats.
    • The group did one set together and then our pace leader said he was going to cut out one of the miles and just hit the hills. I had it all set in my mind that I was going to complete both complete hill loops so I decided to venture out on my own and do just that. When I do this I tend to start doubting myself because I feel as if I am still really new to all of this and that I am not being good to my body. That the coach should be followed completely without deviation or you risk injury. Well, I did just what I had planned and started out on my own! Noticing the time I also amped up my speed! Looking at my splits with the group we were going at about 9:10 pace and then on my own it was about 8:45 pace! When I got finished I just hoped and prayed that I had not over done!

Friday – Rest

and stressing about Saturday’s 18 mile run! Was I injured? I have been feeling just a little knee pain from my right inside knee. It feels more like a muscular thing than anything else…like muscle fatigue.  Most everyone in my group was running  5, 10 or 15 miles. I was thinking at this point humm…again, am I pushing my body too hard. I decided, at 15 I would reassess my situation and go from there.

Carb-loading for tomorrow’s run did not happen. Plan was to eat sushi, instead we went to a fast food restaurant (more of a beatnik place…) and I had a turkey wrap and fries.

Saturday – 18.08

  • 18.08 long run @ 9:47 pace
    • Ate a banana, half a glass of chia gel, and a little chia drink (chia with a dash of lemon and honey) pre run.
    • during the run I had one GU chomps (peach tea) every two miles with water.
    • at mile 15 I ate a Stinger Waffle with water.
    • This run was absolutely amazing! I felt great the entire time! There were some moments around mile 13 when I felt strange and out of bodyesque….but that subsided once I ate a GU. At mile 15 I found that many people who were running were in fact doing all 18 so that made me happy that I had others to run with.
    • After the run I came home and drank my endurox recovery drink (orange flavor), made pancakes bacon and eggs and had coffee. I also finished what was left in my support bottles (left over chia drink, nuun, and water). I had tons of energy for the rest of the day. I even cleaned the house.

Where am I going with all of this?

Currently I do not have  a full marathon for which I am training. But I did sign up for the Swamphouse Half Marathon, which looks really exciting! The medal is actually a bottle opener! My fiancee, who is now struggling with her own running enjoyment, is going to run with me and I am excited to have gotten her to do this. I don’t know exactly why she is feeling a lack of motivation for running all of a sudden but it is a very big bummer!

My marathonfest training is going to start whittling down, as taper will begin shortly, their weekly long run millage…but I am of the idea I may keep just increasing millage and seeing where that takes me. I am getting more and more of a feeling that I am going to have to start keeping this part of my running a secret. I am getting the feeling that people are going to start to look at me a bit funny when I tell them I am going to run for a certain distance just because. Before saturday, I would tell a few what my plan was and some of them asked why and some asked oh, which race are you training for…both questions don’t really have a good answer. I am even to the point of removing my posts about my distance from Facebook and just having it on Twitter. But I do find a few motivating people who help me get through this when I post too….it is a double edged sword.

Next week is a short base run of 10 miles and then after that is a 22 miler. Id like to get the 22 miler in but that is also the same weekend as the Swamphouse and because my fiancé is running it with me I don’t think I can do any kind of pre or post run to get that milage in….unless I do it when I get home….hum…that might be something I consider.


President’s Day Shenanigans

Today, I would have to say, has been a pretty nice day. Very productive, in my mind anyway.

It started with an amazing breakfast. A “heart healthy” bowl of oatmeal with a spoonfulof peanut butter, raspberries, blueberries, banana, and honey accompanied by two cups of bulletproof coffee.

I don’t know if the coffee is that healthy for you or not. The blog says that it is very good for you, but I just felt as if I was drinking a whole ton of cholesterol and clogging my arteries. I did like the taste and perhaps it could be a treat every once in a while.

 

 

 

 

 

 

 

 

And then I had this itch to go for a bike ride. So I did. Turned out to do 15 miles, and boy was it a trek! The wind was crazy strong no matter what direction I went in. I often felt as if I was just standing still on the bike!

After the bike ride I went to Track Shack and updated my shoes. I was in desperate need of new shoes. Good bye Beats 1.5 and hello Beasts 2.0. I was experiencing odd knee pain and also some shin split feeling pain. Time to trade in.

Beasts 1.5

Beasts 2.0

I gave my Beasts the 1.5 designation as the first beasts I owned I modified just a bit to add more cushion to the tongue. I have not decided if I am modding the next generation yet or not. Right now they are fitting like gloves and my knee pain is completely gone!

Then, it was off to strength train at the Y. Here is what I did:

Seated leg curl – 70 x 3/10
Leg extension – 70 x 3/10
Hip abductor – 80 x 3/10 ??
Hip adductor – 80 x 3/10 ??
Back extension –  80 x 3/10 ??
Dead lifts – 25 x 3/10
Single leg Step-ups – 10 x 3/10
Side step-up w/ kick – 10 x 3/10
Push ups 10
Balance board squats – 3/10
Planks – 3/1:00
Stretcher – back, glutes/piriformis, calves
I did all of my note taking on my iPhone. The first number is usually a weight and then it is how many reps of 10 that I performed. The question marks indicate that I may want to increase the weight next time as it was just a bit easy.

Sunday Night Recap 2/5/12

Thursday morning ran 5 miles of hills in Winter Park. It was a beautiful morning and I really enjoyed the run! Our group keeps getting larger! We did two hill repeats.

Friday was a rest day.

Saturday we ran 10 miles! It was great. we started at 4:45 am and ran at about 9:51 pace. Our group started out real small, about 5 people, and by the end we had collected another 8 or so! We kept collecting people as we passed the water station and people were joining in for different distances. Our pace keeper, Ed, is really nice. He is a physical therapist I think. I made a big announcement in the run, STRETCH AFTER RUNNING TODAY!, we don’t want any injures.

Apparently marathonfest can have a 50% dropout rate due to injury! His goal is to keep his really large “cool” group together for the whole season. I like that goal. I am working very hard to stay injury free.

That brings us to today SUNDAY!

Today I had a real tough time getting motivated to get out…but I did. I did a 45 minutes of strength training and then aqua jogged for 30 minutes. It was a great workout!

Strength training included: 3 sets of 12 reps of each exercises: Quad extensions, ham string exercise, deadlifts, step ups, step up and kicks, squats on a balance board, hip flexing and unflexing (I’m sure that there is a real term for this…), back strengthening. I performed 3 sets of 1 minute planks and then aqua jogged 50 second intervals for 30 minutes.

It was a  great day! Tomorrow, Monday, will also be a rest day. I hope that I am not REAL lame after this workout…a little pain is ok…no pain no gain!


Marathoner….

Today was a bit exciting.

While at a doctor’s appointment today I was referred to as a “marathoner” by the doctor. I have never been referred to as such and it really stuck out in my mind…marathoner…!  WOW.

I have only run one marathon, I know, but my plan is, again, to run three this year. I made a call today to find out about marathonfest training and am waiting on hearing back about a late sign-up. I am currently washing my running clothes to take to work with me tomorrow so i can leave from work and go running with the group if I get approved. Apparently they have both 5 am and 6 pm runs on Tuesdays and Thursdays. I am very excited about this.  If I do not hear from them I will most likely stay at work a little late and then go for a run over on that side of town. I have never run around where I work and thought it would be a nice change of pace. Im thinking 5 to 3 miles depending on which option is going to be available.

Another exciting thing happened today….my shoes came in! Now I can start getting used to the new orthotics and I can use my shoes with my old inserts to start running again!  WHOOT!!!

My workout today consisted of NOTHING. My legs are toast! Monday, strength training, Tuesday 20 mile bike….OUCH! I tried to roll out my legs…lets just say it was extremely painful and I was very happy that my fiancee was not around to film (she likes to film me rolling my legs because apparently I make crazy sounds).


Monday 1/23/12

I am finding it a bit hard to come up with titles for my posts…

Today was amazing! First, Kris is out of town….which is not amazing..it is lonely..but I digress, I worked (needless to say), then I came home with basically one goal: to go to the YMCA and do some strength training and aqua jogging.  There were many obstacles in my way.

I came home from work and then had to complete all of the animal chores. We have four cats and a dog. One of our cats is blind and deaf and all of our cats require medications (fun!). Then after the chores I had to bag six piles of leaves that Kris had raked up on Sunday. This task was done around 6:30 pm in the dark.  NOT FUN.  Then I ate, had a chicken sandwich. And finally off to the YMCA!

This was my first time at this Y and my first time strength training as a runner. The free weight area was VERY small at being that it was 7:30 at night it was PACKED with people. My exercises included deadlifts, dumbbell step-ups, single-leg romanian deadlifts (or a variation of that), single-leg press, two-legged press, and some core work on my lower back. I took it a bit easy on the weight just to get back into strength training. My goal is to increase the weight to develop more muscle to use for running long distances and eventually at a faster pace.

Aqua jogging was next. Little did I know that this pool only got as deep at 4.5′. It is not easy to run in a pool that shallow!  This did not go well and eventually I aborted my run and tried a few laps in the pool….I don’t have eye goggles so I also aborted that and just hung on to the side for a while and kicked my legs.

Hoping that my shoes come in tomorrow and I can get back on the ol’ road! I am really wanting a run!