I refused to accept excuses today. I was sooo tired, but dragged myself out of bed, knowing I needed to get some fuel into my body if I wanted to complete my long run. Since I had to wait for my food to digest anyway, I took a two hour nap and then left for the gym. My calves were SO sore and I debated just running 8, or 6, or 4, or 3 miles but as always once I started I wanted to finish the job right. The last 2.5 miles were killer because my ipod sound got all screwed up so I was running alone, on the treadmill, in silence, but I distracted myself by counting down the remaining 20 minutes in my head and before I knew it I was done :) 10 miles @ 8:00 pace followed by .5 mile @ 15:00 @10% incline and .5 mile @ 15:00 @12% incline for a daily total of 11 miles. I ate a pure protein bar during my 15 minute cool down and then ran to the grocery store for my new obsession Arctic Zero. I had such an “I’m a runner” moment, power walking through the frozen food section and then eating my pint at one of the tables outside, dripping sweat, my legs elevated on the chair across from me. Oh and I wore a shitty sports bra so I had legit sweat rings around each boob, like when you put a tshirt on over a wet bikini. SUPER HOT. Literally could not have looked any worse/weirder and couldn’t have felt any better :) When I got home I completed this ab/arms workout 3x and now it’s time for some MAJOR stretching and icing because my calves have NEVER been so tight :/ Any suggestions?
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
Exercise Log Yesterday & Today
Yesterday was a “failure”…ish. Woke up super early to run but it was thundering and lightening out like no other. Things with my grandmother took five hours instead of two, and I only would have had time for a treadmill PR 5k before meeting my friend at the pottery studio. As much as I really just wanted to switch around the days in my training plan and make it happen, my legs needed a recovery run, not speed, and I knew that sprinting just to log some miles for the day would compromise my recovery from my speed workout the day before. So yesterday was my rest day. After painting some super cool things at the pottery studio though, we went to Jivamukti yoga which was SO INTENSE and all these crazy poses where you’re literally supposed to be floating in the air with like one fingertip on the ground. So I’ll count that as strength training! Andd I got my 50 pushups in and can feel myself getting better at them every day so yay :)
Since the weather has been so iffy and I needed a “work out the kinks” kind of run, I switched the 6.5 mile run scheduled for yesterday with the long run scheduled for tomorrow and did a beautiful 10.1 miles, rolling with a few INTENSE inclines. As usual my paces were all over the space but my splits dropped TWO MINUTES over the course of the run…it’s so weird but such a cool feeling literally when I hit 6 or 7 miles it’s just this rush that comes through me like someone’s just pushing me along and I can just fly <3 If only I could just START OUT at that kind of pace and have it feel that easy! My hip flexor and knee started feeling really bad towards the end so I iced when I got home, but other than that a great run and not toooo sore anymore. Also done today was an early morning pilates class and my “Awesome Abs” workout. 50 pushups before bed and I’m doneeee :)
Anyway moral of the story: have a plan, but know your body. If your body needs recovery and all you have time for is speed, you may be doing yourself more harm than good. Stop, think, breathe, stretch, go to bed early, and wake up the next day ready to kill it :)
Semi-progress pic, minus the awkward hand gestures and bloated belly from the 115g+ of smoothie carbs I’d just ingested ;) I stayed up way too late last night but it’s okay because I created and then beautifully colored an ambitious, awesome training plan for the next 4 weeks. I’ll try to scan it and upload it later. I also made a list of just things to do today, and checked them off as I did them. Doing this was super helpful and I would highly recommend it :)
1 2 3 4 5 (each number represents about 16 oz of water) Rise & Shine ( 20 walking lunges, 20 squats, 1 min plank, 1 min side planks, 2 min wall sit) Abs ( Pilates On Demand workout video, Tone It Up! Itty Bitty Bikini) Long run (YES!!!!!!!!!! 10 miles on the treadmill [so glad I didn’t attempt outside because 1st 5 would have been murderously humid and 2nd 5 would have been racing home in the thunder and lightening] and I pusheddd itttt! First 3 miles at 9:05, last mile down to 6:40, overall time 83:31 for 10 miles so overall pace 8:21 <3 ) Cool down (walked for 10 minutes (.5m) @ 12% incline making today’s distance total 10.5m)
I put rewards in my training plan, and
long run = froyo. Have to replenish those glycogen stores somehow… Anyway I actually combined the froyo idea with lunch and got a Pro Arobek Smoothie, 24oz, from Robeks with an extra soy protein boost. (Somewhere between 550-600 calories and lots of simple carbs and 30g protein. Unfortunately I’m not used to all the sugar and it kind of made me sick. Oh well.)
Still to do: register for 7.5 mile hill race from hell on Sunday,
Ethiopian food nutrition info for dinner tonight, make a shopping list of things I’ll want to have in my dorm fridge next year, schedule a haircut and maybe eyebrow wax for tomorrow, write out strength routine for training plan, paint nails, find 3 people to go to baseball game with tomorrow night :)
I will run 10 miles tomorrow at 9:00 pace or faster. On the treadmill so I can’t cheat. If I don’t do this I will return the awesome spandex and sports bras I bought today. The end.
I think I’ll do ten miles tomorrow :)
Exercise Log Week of 6/29/11
S: 5k road race (24:43), leg press, 8 min abs L1&2
M: L3 30DS, 8 min abs L1&2, 5.5 mile run
T: 15mins treading water vigorously, stairs (see waterpark post), 8 min abs L1&2
W: 2.1 mile run, sprints, 8 min abs L1&2, 4minWO, 2min wall sit
T: 10.3 mile run, bare bones strength routine
F: 21:37 treadmill, 8 min abs L1&2, 20 pushups, some weights
S: 5-4-3-2-1 workout (2.41 miles, splits 6:38—>5:49), some weights, 10 pushups, L1 8 min abs, p90x ab ripper x, 1 min plank, 2 min wall sit
Total mileage: around 27 miles! :)
So I failed at doing the 4 minute workout every morning/day, and should have added in level 3 of the 30 day shred on short runs and/or rest days. But I ran 6 out of 7 days so that’s goood. Also got some speed workouts in, did two distance days (including 10.3 miles, yay!) and had a new PR both outdoor and on the treadmill :) If only the treadmill one could translate into that kind of time outdoor. ajsdfkajlf.
I’m a distance runner!
So I FINALLYYY did it. I ran 10 (actually 10.3 according to Google Maps, I’ll go out in my car later and figure out the exact mileage) miles today! WAAAAAHHH!! I’m so happy :) To each and every one of you guys, this is PROOF that you CAN do whatever you set your mind to. As of Monday, the furthest distance I’d run in several months was 5.5 miles, and today I did TEN POINT THREE?! Running is all about mind over body, positive thinking, and breathing. I never really believed that before, but I do now. Anyway, I’d recommend doing what I did, which was running an out and back course, so that once you reach the halfway point…well, what else are you gonna do? If you plan on getting home, you have to run back! :) I ran almost the entire way, stopping around the 5 mile mark when I got a HORRIBLE side stitch right on my upper left rib. Ow! I’d never gotten a real cramp/stitch while running before, and I sympathize now with people who get them. It was recurring throughout the second half of my run, but I’d say I only walked on and off for maybe .25-.5 miles out of the total. Yay! For people who regularly run distance, what helps with this (besides training)? Should I have brought water or a banana or something? Another thing I experienced that I’d never experienced before running shorter distances was a little chafing! The inner right side of my left knee and right under my left armpit started stinging really badly, and it wasn’t until near that end of the run that I realized what it was! It’s all gone now which is great, but it was honestly kind of cool to experience—I feel like a real distance runner now, with real #runnerproblems. The last thing that was somewhat different was the lactic acid buildup. Obviously I’ve felt tiredness in my legs before during races, but this was different, they felt sooo heavy during the last mile. But I sprinted the last quarter mile and then flopped down on my (air conditioned <3) family room floor and put my legs up on the couch so the lactic acid could drain. At this point I drank some water and it felt like someone was strangling me around my stomach, like a cross between a cramp and a feeling like I was about to throw up. This scared me a little, but after resting for about 20 minutes and continuing to drink water I felt a lot better. My legs and feet were REALLY sore when I was making lunch, but feel almost normal now. We’ll see how it feels tomorrow I guess! But yayayayyayayay I ran over ten miles today! I can totally do the half marathon! I feel like I can do ANYTHING :) Prepare for lots of distance running-related quotes and pictures tonight ;)
Total Distance: 10.3 miles (according to Google Maps, will confirm by car later)
Time: 2 hours exactly :) 58 minutes out, 62 minutes back and I walked some on the way back meaning I was actually running faster! <3
New things experienced: cramps, chafing, near puking, power of positive thinking, focus on breathing, serious lactic acid buildup, sunburn (not new, but running outside from 10:30 to 12:30 didn’t help the sunburn I got yesterday!)