Saturday Morning Strength Training

Yesterday the sun was out and I took advantage of it by taking my dog with me on a 4.7 mile run. Last night went to a running store ladies night and had a blast. Got a new gym bag!

Rainy yucky day today! Woke up late (7am) and didn’t get to the gym until 9. Moving slow today, but I got my second day of strength training in! Wednesday I did a similar routine with the exception of bird dogs in place of the the tricep hammers. And only 20 kb swings. And no deadlifts. And not as many chest press with 20 lbs.

Definitely got stronger in just these 3 days between Wednesday and today. Will be interesting to see next Wednesday!

  • Started at the roller- rolled glutes & calves. Then walked a lap/ran one.
  • 15 leg lifts
  • 15 pounds on squat machine with a 20 pound weights on either side – 3 reps
  • Walked a lap/walked another/then ran one.
  • Chest press 20 pound weights times 15 reps, 15 lbs 15x, 10 lbs 15x.
  • 15 leg lifts
  • Swing kettle bell purple 20lb one – 25 swings
  • One arm dead lift high press, 10 times each arm
  • 25 kettle Bell swings again with 20 purple.
  • 5 dead lifts one legged each leg.
  • Walked a lap/ran one.
  • 15 leg lifts
  • Smith machine 25 pound weights on either side, 15 squats low. (Not so heavy and felt like I could have done more, but I was so sore after Wednesday I thought I better see how this goes.)
  • One lap walk.
    8 pound hand barbells in training room, triceps hammer in chair position, 15x.
  • 15 leg lifts

Done! Chatted with a friend. Whole workout took about an hour. Now I am home and ready for breakfast.

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Entering the Eating Season

The weather has finally changed from what has felt like an endless summer in Ohio, into the chilly fall and I have a head cold. And am craving carbs.

Really want to stick with my healthy diet and hang onto the motivation from all the challenges at my gym and the lessons from the nutrition club. I set a goal for weighing 147 at the end of the summer, which 152 was a close as I got. So now it is 147 by year end.

This morning after several days of feeling sick and not paying attention to eating, I jumped on the scale. And weighed in at 158.8. Yikes. I’m undoing the 12 pound plus weight loss from the spring. Gotta jump back on the tracking on MyFitnessPal app. That works like nothing else seems to. So simple. So hard!

It’s been about a month since the glorious Akron half marathon and I have yet to blog about it. A separate post, yet to come. Good news, I beat my 3 hour goal by just over 3 minutes.

I’ve been slightly running the past few weeks since the Akron half, but it’s been more bike riding and more yoga than actually running.  This happened last year too when there was more than a month break between the 5.7 of the team relay and the 5 miles of the Twinsburg Turkey trot.

Did a quick run yesterday:

you can see my swollen sinuses

I really wasn’t feeling it, despite the smile and I quit after 2 loops around the ponds and only 1.

How I am going to get a new PR for a 5K?

So I’ve been training for the Akron Half and it’s going okay. I’m just running very slowly. Mostly don’t want to overdo and hurt my Achilles tendon. And I’m just a slow runner.

Slow, as in 13 or 14 minutes a mile.  My PR for a 3.1 race is 11:36. I’ve done that twice. But it’s been a few years ago.

And I’m going to try to hit it again, or better in another 10 days or so at the Race to the Taste.  I’ve done this race a couple of times. It’s always been blazing hot. So if it’s too humid, I wont try to go for a new PR, just use it as a training run.  But if the temperatures are right, I’m going to go for it.  Partly because I want to do some speed work outs and partly because it’s been quite a while since I hit my PR for a 5K.

This morning ran 4.1 miles with a 13:23 average, but negative splits. Saturday I ran 9.6 miles for my longest ever. I am thinking I’ll try a new longest ever, maybe in a week. Next Wednesday morning if the weather is good and I don’t have any big commitments.

Because of the MS150, I spent a lot of my June and July training time getting ready for the ride. It’s time now to focus on the running. Intervals. Hills. Endurance. Tempo runs. Cross training with yoga and cycling… maybe swimming but I think that my hurt the Achilles too.

Lots of foam rolling and rolling with a tennis ball.

Massage. Another trip to the chiropractor before the half to scrape the scar tissue with the Grafton technique.

I’m feeling pretty good, but not confident that I can complete the half in less than 3 hours… which is my goal. 38 minutes 5K and 1:19:30 for a 10K, 2:56:07 for a half. According to one of my apps. Not sure exactly how the per mile minutes work out – maybe a 12.26 minute/mile 5K, 13:14 for a 10K and 13:43 half.

My big plan? Lose another 5 pounds. It’s gotta make a difference. I read somewhere that each pound is worth like 10 seconds a mile. So if I can get rid of 5 more, that 50 seconds each mile or 11 minutes on the half.

Tuna/salmon/chicken, veggies, and eggs. Lots of water. Complex carbs. Hold the alcohol. I weigh 153 today. Can I get down to 148, 5 pounds less by 9/23? Can I do a new PR for my 5K?

6 Miles This Morning – No Problem

I was running side by side with my running buddy today. She did most of the talking as I was huffing and puffing a bit.

I must say, I’m surprised how easy it felt to do six miles on hills while talking with someone else.

Prior to the run I grabbed 2 bananas and 2 water bottles. We put a car at each end of the run. She had 2 water bottles too so we had a water station at each end.

A flushing toilet at the halfway point was an added plus, although it increased the time in the 4th mile split. Even so, we weren’t going for time as much as distance.

As you can see below, it was a slow easy run today. The negative splits reflect the direction of the hills more than our change of pace.

The weather was a little muggy, but not as bad as some summer days and the temperature was only around 70 degrees.

As we went up a series of hills, she reminded me that training is not just about building physical strength, but builds mental toughness too.

“When we’re running the half, I’m going to remember these hills and remind myself that I did them before.”  Me too! I know that will help me during the Akron half since there are lots of hills on that route.

Next Saturday we’re planning a 10 mile run. I’m already looking forward to it!

 

Winner Winner, Chicken Dinner

Actually the title should be winner winner ice cream cone! but that doesn’t rhyme.  We did the Ohio City Run and Crawl on Saturday June 17 – the crawl part was supposed to be a beer crawl, but it was so hot we wanted ice cream. And knowing how my dehydrated body acts when I have some alcohol after exercise, I thought ice cream was a better idea.

It was 90 “feels like 97” when we did the 5K.

Both of us wore cooling scarves and I had one with little pellets to hold the water. There was one water station on the course, but I could have used 2, and wished that I was carrying water like I do sometimes on my training runs.

The run started down 25th street near the West Side Market in Cleveland and quickly dropped down into the bike trail – a part I hadn’t ridden before – then past the “singing bridge” and into the part with bridges that I remember.

I used my biking and spinning glute muscles to power up the hills. I can really feel how that training has helped my running because there were 2 serious hills we had to tackle in that heat.

I stopped and took a photo of me at the top of one hill, but even so really finished fast for me at a 13:01 pace.

1 Chris Brown Hudson OH 2251 60 511/608 40:22.19  13:01/M

So fast that I won for my age group, leading 7 other women! Click here for results for the Ohio City Run and Crawl 5K 2017. I was so surprised. In fact, we missed the medal presentation because we were off eating ice cream.

My Achilles Tendonitis had flared up after all the hiking in PA while we were camping the week before, but going to the chiropractor fixed it and I’ve been diligent about doing the exercises.

This weekend on Sunday July 2nd we’re doing a 10K. A first for me, I’ve never done a 10K before and this will be my longest distance race ever…

The 2 team marathons at 5.7 in 2016 and 2015 were very close to the 6.2, but it’s still another half mile longer.  Wondering if there will be hills. I checked out the map, but couldn’t tell.

The good news, I’ve joined the Nutrician Club at my gym and it’s working. I’m down to 152.4 which is a good running weight for me. My goal is to get down to 147 by late September so that I’m carrying less weight for the 13.1 miles.

Next week will add another mile to my 3x a week training runs. Doing one “long” run on the weekends where I add mileage each week and two 3 or 4 mile runs during the week.

End of Nutritional Challenge, Begin Half Marathon Training

So the gym challenge was a win for me – at end of the 8 week challenge, I am 10 pounds down – weighed in this morning at 152.2.

My bathroom scale said 153.2 so I’m feeling like I got a “gimme”. But I do see a bit of a difference in the two photos. Maybe tomorrow I will take another photo at the gym – I forgot to today when i weighed in… I was too excited about losing 10 pounds!

The Ultimate fitness challenge I was going to do at the other gym would have been tomorrow but it got cancelled because enough people didn’t participate. (Boo)

But meanwhile, i’ve found a good app with a good training plan for me called “Run Less, Run Faster” that has an awesome and do-able program for me to do the half marathon while I’m also training for the bike rides!