Tag Archives: strength training

Sum Up Sunday

28 Apr

Some people think of the week from Sunday-Sunday and some think of it from Monday-Sunday.  I am one of those people.  Monday is the beginning and Sunday is the end, right?  Well it is in my brain and this blog is basically an extension of my brain.  Therefore, it only makes sense to talk about how I did for the week on Sunday, instead of droning on about it every day.

DISCLAIMER:  If you have no interest in hearing my obsessive, over-analytical, self-deprecating rantings, then I suggest you abstain from SFTS on Sundays.

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But, if you are one of my lovely regular readers, you are wonderful and supportive and will visit me every Sunday to leave your own words of encouragement, right?!  🙂

Monday:  This week was a mundane Monday.  I tried to work on some miscellaneous strength training at work, but these darn people customers kept coming in and bothering me keeping us in business.

Tuesday:  I made a pretty good showing with my 2.55 mile run.  My pace was pretty good, especially considering that I hadn’t run in exactly one week.  Normally, I have a hard time if I even take a few days off.  I guess a little recovery time goes a long way!  I also worked on arm toning.

Wednesday:  Wednesday was kind of a bust.  I had intended to do some Zumba on DVD, but didn’t get home from working on the rental until around 9:30pm.  Sleep seemed so much more important at that point.  I reorganized my schedule for the week to make this my rest day instead of Friday.  I think I’m going to have to take a more realistic look on which days I schedule things to make it work for me.

Thursday:  Missed the 6:15am alarm, but luckily the 7:30am one woke me in time to get to work.  I keep score for a little league team, which kept me busy until about 7:30pm.  I pushed my run back to Friday and got my Zumba DVD in after all.  I’ve owned this Zumba for….years.  And I finally decided to give it a try.  Let me just say, I was sweating and my obliques are soooooore.  I loved it.

Friday:  Up & at it bright and early for a surprisingly fast 2 miles.  2 miles used to seem like so far to me, but the more I run the shorter the distance seems.  I guess that’s kind of the point of training!  I had intended to work on legs in the evening, but again with the working on the rental.  Did I mention that I whacked myself in one shin with a crowbar and then slammed the other one into a bucket of mud?  I’m serious.  Like all in the same day.  So I’m thinking that was enough muscular trauma for my legs.

Saturday:  Oh sweet, sweet Saturday.  Your fair weather I enjoyed from inside the laundry facility and then the rental.  Not even a Zumba DVD was touched and yet my entire body felt ravaged.

Sunday:  Shot out of bed at 8AM determined to get my mileage in for the week.  Because I just upgraded my phone, I thought I might be able to take my old phone with me and use the Map My Run app.  It was kind of working in the beginning…and then after I knew I had been running for friggin ever, I looked at the phone and it said “1 mile.”  FML.  Unsure of how far I had actually run, I just tried to zig-zag around as long as I could.  My goal was 3 miles and I ended up at 3.42 – bonus!  Then I textured walls for six hours.  Now I want to curl up in a ball and die.

The end.

Target mileage base: 8

Actual miles logged: 7.94

Lucky Number Three

23 Apr

I had taken a week off from running since the Tuesday after my 5K.  Not intentionally, really, just my body demanding some R&R.  I spent the week eating whatever I wanted and drinking more beer than I should have.  No regrets – I needed a break.   In between doing work for Changin’ Time, participating in the Great Cloth Diaper Change, and renovating our new rental, I managed to carefully devise my 10K training plan.  Don’t worry, I’m still running with Hal.

There are several big changes that I knew I had to make based on my 5K training.

1.  Integrate strength training into my program.  Stronger legs and core can help a struggling runner keep proper form, especially when they’re at the point of fatigue.  Maintaining proper form can even keep a runner from feeling fatigued too quickly.  (I can’t find the exact article where I read this, but it was at somewhere on Runner’s World.)  With my 10K program, I am going to be doing strength training 3-4 times a week along with cross training 2 times a week.  I even played around with some basic strength moves yesterday to see where my skill level is.

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But, then it got awkward when customers started coming in and I was grunting around in the office.  I’m even a little sore today, so I guess a little bit is better than none at all!

2.  Run more.  To quote Christina, “Three days a week ain’t cuttin’ it.”  After nine weeks of training, I still struggled, and it was clear to both of us that I needed to run 4-5 days a week.  My 10K program has 3 days of running.  This first week, for example, looks like this:  2.5mi run today (Tuesday), 2 mile run on Thursday, and a long run of 3 miles on Sunday.  For the first few weeks, the only distance that increases in the long run, eventually building up to 5.5 miles the week before my 10K.  I plan on integrating some easy runs into my cross training, just so that I build a good mileage base.

Today was my first day back to running.  I took it slow and I’m happy with how I did.

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It might have had something to do with the cool temperatures and the absolute bluest sky I’ve seen in a long time.

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3.  Stop eating crap.  Every time I say that, there’s this little voice in the back of my head that says:  “Obvi,” and rolls its eyes.  But, its not always as easy to follow through with as it to say.  Processed foods are extremely tempting and easily accessible; so is grabbing a bite during the few minutes of down time we have in our hectic lives.  For the most part, the junk food is out of our house (which I hear about by someone who isn’t training for a 10K and is wondering where all the snack food is).  I’ve noticed that the rumors are true: when I have healthy food within reach, I am more likely to grab healthy food to snack on.  In fact, I even noticed that one of my old favorite snacks (tortilla chips & salsa) didn’t even taste good to me anymore.  Isn’t that weird?

As usual, I’ve been turning to Pinterest for healthy dinner ideas.  Last night, I made chicken and kale stuffed ‘bella caps.  The chicken mixture included shredded chicken, olive oil, lemon juice, salt, pepper, Alouette creamed cheese pats, shredded Parmesan cheese, and kale.  I topped it with a little more shredded cheese and baked them.  She♥ did NOT like them.  At all.  Perhaps because she expected it to be spinach and upon tasting, realized it was kale and it was just all off.

I, on the other hand, wish I could eat them every day.

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So, those are the three big changes that you’ll be hearing me complain talk about over the next 8 weeks.  I’m going to try to keep up with weekly updates about my progress.  I don’t want to jinx a potential “Fitness Friday” series because obviously my “Fish Friday” series has been a total bust for the last two years!  (I can’t help it if I live a mile away from the best lenten fish fry in the entire city, Holy Angels Fish Fry!!

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