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Regaining My Strength

Posted on April 26, 2012 by speedycupcake

Yesterday I discussed a bit how I’m re-committing to my fitness routine with a new outlook- to push myself.  To challenge myself.  To make my body feel sore and tired again and really reap the benefits of working out instead of just doing it for the sake of doing it.  This new mindset will of course be balanced with adequate rest and recovery to avoid injury, otherwise what would be the point? But I’ve been erring a bit too much on the ‘safe’ side for a while, and it’s time to challenge that.

Strength training is the first area I am tackling with this, because I feel like it has suffered the most.  As I got closer to my half marathon in March, I didn’t want to overtax my muscles and backed off my efforts in the office gym, which is where I do my weight work. Work also got very busy, and I was skipping many of my afternoon sessions because there was too much work I ‘had’ to do.  If I did manage to squeeze it in, I just went to my go to exercises and was over and done with in 20 minutes.

These were actually just excuses, which deep down I knew.  I was bored with my routine.  Not only was I not trying out new moves, I wasn’t upping the intensity.  So I didn’t want to do it.  I also no longer saw changes in my body. Yet another cautionary tale about the need for variety in your fitness regime.

At first, I started looking into group classes like Body Pump or CrossFit that so many people rave about.  Since I do most of my working out on my own, the class mentality is appealing to me.  But ultimately, it’s too much money and I couldn’t consistently find times early enough in the day for me to know that I would keep up a steady commitment. And the more I thought about it, since I have a free office gym, it just seemed silly to pay for such things that honestly I can do myself.

So, the new game plan: Each week, change the routine. There are so many great moves and ideas out there to keep things interesting!  This means both new moves and upping the intensity of current ones.  I will aim for four solid sessions in the office gym of at least 25-30 minutes.  I will have two routines that alternate days and focus on different muscle groups, although my core will get a workout each day.  I will keep integrating planks and push-ups on a regular basis, because I like these and they’re good exercises to maintain.

This plan began this week in earnest.  Monday’s routine was the real tough one, but I’m not repeating it until tomorrow, so I’ll discuss Tuesday’s and today’s routine, which focused on core, lower back and the arms.

After a quick warm up, I did a plank for at least a minute (please forgive the picture quality!):

Then I did three sets of the following:

Leg Raises, 8 reps

Push-ups, 10 reps

Torso Twists, 8 reps, 5 lbs weight

Bicep Curls

10 reps, 10 lbs dumbells

The leg raises and twists were the truly new additions- I did both when I began strength training last year but dropped them for the more efficient plank.  My core muscles were a tad sore the next day- which means my plan is working.

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Back to Our Regularly Scheduled Programming

Posted on April 25, 2012 by speedycupcake

Since returning from my Grand Tour of the Southwest 2012, I have been slowly but surely getting back into my routine. I was really eager to do so.  Before I left, I was about two weeks post my first half marathon- although it feels forever ago now- and honestly wasn’t in a great fitness place.  I just didn’t have that super strong desire or motivation.  I don’t think it was necessarily not having a race to train for anymore, although I’m sure that was part of it.  I think I was just in a mini-funk, along with having lots of other activities occupying my time.

My trip really reinvigorated my fitness motivation.  Being out in nature can do that to a girl.   I loved the endorphin rush I got from finishing a strenuous hike- ones that a couple of years ago would have been really difficult.   I just felt so inspired to start training for a race again, to build on my strength training foundation, to expand my yoga horizons, and to try new activities.

So as I refocus on my fitness goals and routine, I have a new mantra: Push myself.

That was partly why I was in such a funk.  My strength training was beyond stale, and I was using my hectic work schedule as a reason not to do it, or to only do quick easy exercises to fit it in.  My runs just weren’t meshing.  My sleep schedule was a bit off, so I was skipping yoga.  The only thing I still got a kick out of was spinning.  A class that is always different and uber challenging, each time.  I needed to push myself.

So after easing back into my routine last week, I’ve really upped the ante this week, especially in the strength training department.  My arms and quads appear to be the beneficiaries- so much so that I was too sore to run this morning and I opted to take a rest day to let my muscles breathe.  But it also feels so good to feel sore again.  It’s good to push myself!  I’ll go into depth about what I’ve been doing and my plan of attack (for now) on this front tomorrow.

My one disappointment is that I have only run twice since getting back.  A combination of freakish weather, several late nights and this week muscle soreness has prevented me from tackling the roads as much as I hope to.  Tomorrow it’s supposed to pour again so I may still have to wait until Friday.  But I do have some ideas in mind for this as well- which may include a Ragnar relay that a co-worker just spoke to me about literally a half hour ago!- and really hope to re-engage my running these next few days.  I feel focused, motivated, and ready to push myself beyond my comfort zone!

I’m so glad to be back!

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Strengthening My Mood

Posted on March 22, 2012 by speedycupcake

I made good on my goal of re-focusing on toning my core and arms yesterday.  I was able to get down to the office gym for an early afternoon break and, after a ten minute treadmill walking warm up, was able to do this circuit three times:

- 1:00 plank
- 5 push-ups
- :30 side plank
- 5 push-ups
- :30 side plank (opposite side, of course)
- 5 push-ups
- 10 bicep curls with 10lbs. free weights

Not the most challenging routine, but I wanted something to ease myself back into the swing of things.  Even this easy and somewhat quick (35 minutes in all) burst of activity brought back all the positive attributes of my mid-day strength training habit and reminded why I really need to be disciplined about doing it regularly.

Forget all the benefits about building muscle tone- there are plenty, but you don’t usually realize those immediately following a work-out.

For me, it’s all about instant gratification (a favorite phrase of mine).

I love the energy boost I get for the remainder of the afternoon.  Getting up as early as I do, I tend to have a serious dip in the afternoon. Before I started exercising regularly last year, I was pretty much guaranteed to have my head on my desk for a quick power nap each afternoon.  That is far less frequent now.

I get tell-tale sleep lines on my face like a little kid, so it's good I've figured out how to avert these situations.

I have noticed its return, however, these last couple of weeks as I have had to sacrifice my afternoon gym time for more pressing work obligations.  I don’t feel guilty because I almost always have already done some good cardio in the morning.  But I do feel lethargic, and by the time I get home I have been even more spent than usual.

Yesterday, I felt the familiar surge of energy come back after my brief routine.  Strength training is the only thing I’ve found that works too.  Sometimes I’ll skip it in favor of a walk outside if it’s nice out.  That has its own benefits, but it never wakes me up the way strength training does mid-day.  Maybe it’s because I do cardio first thing in the morning, I’m not sure.

The other MAJOR perk is, at least for me, I find strength training really tames my appetite.  Once I started integrating weights into my daily rotation, I noticed that I didn’t need as many snacks throughout the day.  I (almost) always eat healthy snacks, but I used to eat more than was probably necessary because I was hungry a lot.  That’s less now, and again I noticed a huge difference this afternoon.  I have been hungrier than usual for a few weeks, and especially these last few days.  Clearly my lost appetite after my half has returned with vengeance.  Spinning seemed to anger it more.  This morning I was really ravenous.  But then, after my re-appearance at the gym, my belly seems to be back to normal.  Still hungry on a fairly regular schedule, but not ravenous.  And I only needed an apple as a late afternoon snack before heading home for dinner.  That’s a huge relief.

The long-term benefits of strength training- stronger bones, burn more calories, better overall fitness- are major incentives for me to do it.  But often the instantaneous gratification of a weight session is what actually gets me down to the gym.  I’ve gotta keep this in mind next time I’m thinking of skipping!

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What Next?

Posted on March 21, 2012 by speedycupcake

My husband and I talked a little about how I’m a very goal oriented person after the half marathon this weekend.  I’ve always believed that it is important to have some sort of goal to be working towards, to provide a sense of purpose.  This has usually been a professional focus- what job did I want to strive for, what aspects of my job did I want to improve on, what degree do I need to have certain options open to me, how will I pass the bar exam the first time.

So the half marathon was a different type of aspiration for me, but it helped fill a void that law school left- a GOOD void, mind you.  Training helped provide some sort of structure and I liked knowing that there was a tangible accomplishment in my near future, something I can look back on with pride.

Which begs the question- now that the race is over, what next?

I’ve read that it is very common for runners after completing a race that they have trained a long time for to have a sense of loss and to feel adrift now that the goal is just gone.  I don’t feel that extreme- I’m not restless at the thought of not having to plan my weekend around a long training run.  Maybe if I didn’t have my spring break to look forward to I’d be feeling more anxiety.

Instead, I feel like I need to evaluate my fitness levels at this point, think about where I can improve, and set some mini-goals from there.  I don’t necessarily need a race to drive my fitness, because I just like how exercise feels.

And in fact, there were some aspects about training that I didn’t like.  Primarily I didn’t like that my other fitness priorities, mainly strength training, became casualties- as work has picked up, I have to choose between workouts, and the running would have to win if I wanted to be ready.

So my first priority for now is to refocus on my upper body and core strengthening.  My planks have become few and far between, and after hitting 70 push-ups in one session, I’ve slacked in that area as well.  A strong upper body is important for running to avoid fatigue.  On a shallower level, it makes me look and feel better about myself.  My sleeveless dresses look better, and my tops are flatter across my middle.  And I like that.  More importantly, I have found myself feeling a little tired in the arms and core in other activities like yoga and spinning, which I don’t like.  So it’s time to make these exercises central to my rotation once again.

Additionally, I’d like to mix things up and challenge myself in these areas.  First I’m just going to work to get my basic foundation back, but after that I need to try new things.  I’m thinking a bunch of stuff- maybe trying one of the spinning-strength combo classes, a yoga vinyasa that I have yet to attempt, and simply incorporating new basic exercises with kettleballs (bells? Probably should figure that out!) and advanced plank poses.  Anything to set the bar higher and make me feel a little sore in these areas again is very appealing to me at the moment.

Running-wise- well, I may not feel like I NEED a race to keep me motivated, but that doesn’t mean I don’t already have my eye on a few new ones! In particular, I’ve pretty much made up my mind to do the Woodrow Wilson Bridge Half Marathon.  This is for several reasons (I’m a lawyer by training, so I always have several reasons to back up my logic). 

  • Like many of my race choices, it’s very close to my apartment.  In fact, the pick up area to Mount Vernon is walking distance.  Works for me.
  • It’s in October.  I had been thinking about the Chicago Half in September, but after this weekend realized I have no desire to have the height of my training in the heat of August.  October seems like a safer bet. 
  • It sounds like a really great race, down the Mount Vernon Trail that I frequent so much for my long runs and across the bridge. 
  • Well, I am a goal oriented person.

In the meantime, I really want to work on improving my running foundation.  I’m pleased with my half PR, but one way I can get better is simply by running more than I have been.  Most of my weekday runs were in the 3-4 mile range.  This was mostly due to my knee being cranky with all the new mileage.  Since I don’t have to dramatically build my mileage in the near term, I’d like to work my way to running my week day runs solidly in the 4-5 mile range comfortably. 

I’m  planning on keeping up with long runs most weekends in the 6-9 mile range so that the long runs aren’t a complete shock to my system again.  I  just like long runs in this mile range, it’s a nice way to spend the weekend.  I also plan to slowly start upping my speed on my runs by incorporating a tempo or fartlek.  Obviously this is meant to set a new half PR, but also because I think I need to start challenging my daily running just for the sake of keeping it fresh, without a singular race driving me.

That’s what I’ve been ruminating on the last few days since my half.  I’m in rest mode now- well, I don’t know if yesterday’s spin class counts, but my legs are feeling good so I figured why not? But otherwise I’m definitely dialing back the running, and probably won’t really start focusing on my running goals until after my spring break in mid-April.  I’m planning on doing some 5K’s and 10K’s afterward to keep me on track and help me measure my progress.

I’m really looking forward to this next phase- it’s now about improving my running performance, not just doing the activity.  It’s a nice place to be.

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Falling by the Wayside

Posted on March 14, 2012 by speedycupcake

Once again, another unpredictable week.  And once again, challenges for my fitness regime.

Strength training is the victim this week. I’ve brought my gym bag with me every day this week, fully intending to get some training in at lunch.

And yet… it hasn’t happened.

Monday it was because I was feeling totally drained.  My knee had been a little agitated after my run on Sunday, so I took Tylenol PM Sunday night.  The good news is that the pain has vanished.  The bad news is that the medicine didn’t sit well with me, so I felt really out of it all day.  And hungry! That happens to me sometimes when medicine is messing with my system.  So anyway, I just couldn’t summon the will or discipline.

Tuesday, the weather got the better of me. I love the summer temperatures without the oppressive humidity.  Well, yesterday was a touch humid, but still superior to July or August around these parts.  So I traded in gym time for a nice lunch time walk.  That may have ended in an unplanned visit to Anne Taylor Loft.  I’m pleased to report that my wallet was not damaged in any way…yet…but there are items still calling my name…. At any rate, I don’t feel too bad about that missed session.  I think I can justify it.

Today, I was incredibly busy, for both work and personal reasons.  My husband and I realized that our Spring Break is only a few weeks away and we still don’t have all our lodging.  We were horrified to discover that, contrary to our (ok, my) preconceived notions, there are actually a lot of people who DO want to camp at Zion, Arches and Canyonlands National Parks the first two weeks in April and probably booked long before we did.  Huh.  More surprising- I was able to get a site at the Grand Canyon, which I thought would be the more difficult since it is generally more popular.  Never fear, we worked it out, but it still took a large chunk of the day, in addition to all the mini fires that kept popping up for clients.  My work load has definitely picked up this year, which is great, but makes it harder to sneak away in the middle of the day.

Thank goodness I’m a morning exerciser! I had a tough but fabulous spinning class yesterday that really got my heart rate going. Seriously, eight one minute interval sprints with only 15 second recoveries, followed by several steep hills- at 6 am! This morning I had the best run I’ve had in a while- my legs were tired from spin still, but otherwise felt really good.  A nice easy three, nothing that will wear me out for Saturday, of course.  I’m already signed up for Power Hour Yoga tomorrow morning.  Plus, we’ve been taking family walks in the evenings, since it’s so nice out- a pleasant 1.5 mile jaunt around the Masonic Temple is perfect post-dinner activity. I also did some foam rolling on Monday and tonight.

So it’s not as if I haven’t gotten any exercise- in fact I’m doing quite well.  Strength training is really important, however, so I need to start thinking of ways to make sure I fit it in.  I won’t sweat it too much this week, though. I figure that the extra rest will do my body good for my half.

Tomorrow, I hope to write about my visit to the Rock ‘n’ Roll Expo to pick up my registration package, as well as some of the things I’m planning to bring with me to the race.  Work is looking pretty busy again though and my sister-in-law will be in town for a visit, so it might be tough but I’ll definitely try.  I’d really love some input into what I should be prepping to have with me for the big day!

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Foiling a Fitness Funk

Posted on March 6, 2012 by speedycupcake

I had a great day of exercise.  I badly needed it too.  Last week, I just wasn’t on my game and it was starting to get to me.  I know there were a lot of things beyond my control, but I just did not like that I didn’t have any days last week where I felt elated from a work-out.  I know Daily Mile says I did a decent job, but it just doesn’t feel like these were worthwhile work-outs.

I was in a fitness funk. Not a long one, but a funk nonetheless.

Today began with an awesome spin class. I had skipped spin last week for a couple of reasons, and that definitely contributed to my lackluster work-outs.  It felt so good to be there.  I was a little apprehensive when I saw it wasn’t the usual instructor, who I love.  But this instructor turned out to be great as well.  He was a little more low key than the regular, but it was deceptive because my heart rate was definitely going through the roof, even if we didn’t do as many hills as normal.  I think he lured us into thinking we were taking it easier by acting sympathetic that it was early and ‘our bodies are still waking up,’ but then he threw a set of three fast intervals at the very end.  My legs were still feeling residual fatigue from Sunday, so I didn’t add on as much tension as normal, but it felt awesome shaking them out.  I walked out of there with a bright red face and that slightly exhausted-yet-energized feeling from an intense cardio experience.

Then, I made it to the gym for a relatively brief afternoon strength training session.  I’ll admit, it almost got away from me  today- I was lured into one of the conference rooms only to discover that someone had placed a large order at Chick-fil-A for the office (where is the nearest one to DC, anyway?). Normally I try to avoid these work things, especially when I’m about to go to the gym, because I do my best to eat healthy so that I can indulge on my terms, not for often lackluster office offerings (although they do bring in awesome brownies, for which I make an exception. Every time.).  But in this particular situation, it would have been rude to walk in and then just leave.  So I ate a chicken finger.  I debated how long I would need to let it digest and still squeeze something in before an out-of-office meeting, where I wouldn’t have a chance to do it afterwards.

So I decided to just go for it.  Here’s proof:

My office gym- pretty nice for a free one!

A quick ten minute jog to warm-up, then a series of planks and side planks, followed by a few sets of push-ups and bicep curls.  Normally I try to mix it all together, but I was really feeling the planks for the first time in a while, so I decided to go with it.  It was a somewhat easier session, but since it had been a while I felt it would be better to ease in.  And it felt really good to be back into the swing of it.

Plank #1- not the best form, need to work on that.

To top of my comeback- a walk around the Masonic temple with the boys.  It was the perfect ending- especially since they are both passed out next to me on the couch instead of bouncing around.  I think I’m back on track.

I have a good feeling about tomorrow morning’s run.

Fitness for the Mind: [Before he was President, Andrew Jackson was shot in the arm as the result of a brawl that he started in Nashville]…While being tended to by doctors, he bled through two mattresses. The physicians wanted to amputate Jackson’s left arm, but Jackson refused.” (Tough guy!)

American Lion: Andrew Jackson in the White House
By: Jon Meacham

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The Final Long Run

Posted on March 5, 2012 by speedycupcake

Yesterday was my last long run in the lead up to my first half marathon.  It was also the longest I have ever run.  And boy, did it feel that way!

I was a little apprehensive heading into yesterday’s run.  Mainly I was nervous about experiencing troubled tummy again after I did last week.  I have a pretty resilient stomach, not prone to upset.  So when I did have some issues for a few hours following last week’s 11 miler, I was concerned.  It was the first time I had taken two Gu’s on a run, which previously I had no issue with.  I was debating if I should try something else, but if I had been fine on previous runs with just the one, what was the likelihood that I was suddenly irritated by it? With just one more chance to really try this out before my race, I did research a bit and found some information pertaining to taking Advil before a run that can cause issues with running gels, which is what I had done.  So I decided to just try the two again and not take Advil.  I also decided to try taking it later in the run.  And I’m pleased to report I was fine.  I should be good to go for the Rock ‘n’ Roll.

The two finalists...with Espresso coming out on top!

I must say, I’ve been surprised by how much I don’t mind the Gu’s, and even like them in some cases.  Normally this is the kind of thing I don’t like- artificially flavored stuff like fruit candies make me gag more often than not.  The Gu’s have been a pleasant surprise.  Much superior to the pretzels and Gatorade combo I’d been trying out before. I think I’m going to go with two Espresso for the race.

The run itself was a tough one- my toughest to date. I think it would have gone a little easier had I not slacked off since a DISASTROUS run Thursday morning that really got to me. Plus, I was a single parent from last Wednesday until yesterday afternoon, and had some after-work commitments for a few days that just made for a more hectic schedule.  Had I been better about yoga and my regular routine, I think the physical aspects would have been better.

Just me and these two troublemakers for five days!

Basically, my hamstrings and glutes were pretty tight the entire run, and were particularly bad somewhere in the middle.  I had to stop and stretch a few times.  This I definitely mark up to not enough yoga.  I also hit a bit of a mental wall a couple of times, feeling like I wanted to walk pretty badly because the run wasn’t flowing as nicely as I’d like.  The last push up the hill that runs through Old Town to my apartment was not great- I usually pick up the pace and finish on a high, but just didn’t have it in me this time.  To sum up, this run tested my limits.

That is not to say, however, that this was a bad run.  Not all tough runs are bad runs.  Running is often about challenging your stamina and physical abilities, and while it may be a struggle, overcoming that challenge is often the reward.  And that’s how I felt about this run.  I may not have run as fast as I would have liked- about an 11:15 minute pace- and I may not have experienced the total euphoria I usually feel with most of my long runs.  But it was the longest I had ever run, and 12 miles is far! Most people in my life, including my soccer-superstar and fitness fanatic Dad, can’t fathom running that far.  So it should be challenging, but I did it.  It has given me the confidence that if the Rock ‘n’ Roll is more of a slog than a free-flowing run, I have the mental toughness to keep going.

So, while not the best, I still chalk this up to a good run.  The weather was beautiful- I’ve sure chosen the right ‘winter’ to train for my first half- and the new parts of the Mount Vernon Trail that I explored were spectacular.  That’s a good run in my book.

Now I begin winding down.  I was in a bit of a fitness funk last week due to the jumbled schedule and some sleep issues.  I’m determined to get back on my game this week .  So aside from today, which will be a total rest day to give the muscles some relief- the hammies and glutes are still sore despite stretching and foam rolling yesterday and this morning, although much better than before either session- I’m going to really work on cross training, strength training, yoga and some easy, hopefully pleasant runs to get me in the right mindset for two weeks from now.

Planned Workout Schedule:
Monday: Rest (aside from dog walk)
Tuesday: Morning spin class, afternoon core and arms strength training
Wednesday: Four mile morning run, afternoon lower body strength training
Thursday: Morning Power Hour Yoga, afternoon core and arms strength training
Friday: Afternoon mall run, or if it rains lower body strength training
Saturday: Morning spin class
Sunday: Longish run (distance TBD, but I’m thinking 6-7 miles), evening yoga class

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A Pleasant Surprise

Posted on February 22, 2012 by speedycupcake

I woke up tired this morning.  I hadn’t slept well the last two nights.  Not for any reason in particular, I’m just a light sleeper and very sensitive to changes in my sleep patterns, so among other things the three day weekend threw me a bit.  Combine that with the insanely early spin class yesterday, and my body just wasn’t on top of its game.

So, I put on my running clothes, telling myself that 1) You need to get this run in if you want to be ready for your half that you’re starting to ruminate on far too much, 2) You’ll feel more awake all day than if you skip it, and 3) just do four miles instead of five.  I was expecting a lackluster run but would be satisfied knowing that I got in the miles, and that’s always worth it.

I decided to bust out the iPod for the first time in a while, figuring I could use some extra help to push me through.  It was warmer than anticipated when I took the dogs out, so I quickly changed into my lighter baseball hat and pull-over instead of my jacket and fleece beenie. 

(Side note: while I am enjoying a mild winter, it’s making it REALLY difficult to lay out a running outfit the night before. I’ve wasted so much time in the morning coming back in the apartment and changing into different clothes because the weather is never as warm or cold as I think it will be. It defeats the purpose of pre-planning! And as much as the sticky summer running weather here is not my favorite, at least my clothing decisions are minimal. Ok, rant over.)

I was off.  To my great pleasure, the run was pretty great! It felt almost effortless.  Nothing felt stiff, nothing felt sore, and I immediately felt energized.  My iPod seemed to read my mind (for once) and played all my embarrasing Top 40 and club songs that really set the pace. (And somewhere, my husband is cringing at the mention of my running list content. What can I say- Taio Cruz and the Killers CAN co-exsist in the same space.)

I came back with a much better outlook for my day, not fearful that I would be out of it and non-productive at work (I could have been a bit more productive, but that’s beside the point).  I even went through with the planned lower body strength training that I was considering skipping when I initially woke, which also went really well, I ended up adding in extra reps of some exercises. 

Running to the rescue, once again!

It does look like I will be switching up my schedule a bit in the days ahead, however.  I’m not sure if my Friday Mall run will work out if it’s as stormy as Capitol Weather Gang is predicting.  But that’s ok- that’s a non-essential run, I do it because I find my long runs are of better quality when I do a few easy miles the day before, but it’s not super necessary.  I am also considering switching up my long run to Sunday because Saturday may have pretty nasty winds.  I know some people run no matter what weather, and I definitely would if I had no choice.  But if I have the flexibility, I might as well go when I’ll enjoy it.  Hope everyone else also had a great work out today. 

Fitness for the Mind: ” In a marvelous public relations stunt, Roosevelt wrote a letter to another president: he wrote a letter to whoever would be president in 1956, recommending that the 18-month-old son of downed pilot/hero Captain Colin P. Kelly Jr. for appointment to West Point, 15 years hence.” (I think that’s seriously cool.)

- December 1941: 31 Days that Changed America and Saved the World

By: Craig Shirley

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Counting Down

Posted on February 20, 2012 by speedycupcake

The Rock ‘n’ Roll half is getting really close! Less than a month now! I am starting to get a little nervous, especially after my less than stellar 10K this weekend.  Plus I’m a bit unsure about the portion of the course where we’re suppose to run from Dupont Circle up to Woodley Park- that’s a big hill! At least it’s in the beginning of the run, but still.  Luckily I’ve had to do some hills during long runs, usually when I run from my apartment, through Old Town and down the Mount Vernon trail.  The last two miles or so are all uphill.

I think what I have to work to get through my head is that it doesn’t matter what my time is, or if I have to walk some or even a substantial part of the run.  The point is that I’m going to finish. I know I will, there’s no doubt about that.  I’ve wanted to do a half marathon since college, but during law school when I was not running at all I figured that was a pipe dream.  Now I’m so close to achieving it, and I love when I can ‘check’ something off the life to-do list. That’s my goal, and that is what needs to be my focus.  All other aspirations are future bucket list items that can wait.

So now it’s time to zero in on the end game.  My knee is better and I’m taking better care of myself to make sure that it stays that way until the race.  I’m cross training more and integrating spinning back into my routine.  It’s tough getting up at 5:15 am for a 6 am class, but I felt so great after last week’s class. Also planning on lots of consistent yoga, stretching and FOAM ROLLING!

I’m also not going to worry about speedwork for the remainder of my training, and just focus on getting miles in.  I know not to overdo it mileage wise, but I also know it’s better to get the stamina than worry about pace.  Once the race is done and I’m back from Spring Break, I might start focusing on trying to improve my speed.  Besides, I need my first race time to have a baseline to build upon, right?

With that said, here’s the plan for the third to last week of training (gulp):

Today: Three mile run, three sets of plank, side plank and push-ups
Tuesday: Spin class, legs and core strength training
Wednesday: four or five mile morning run, core and upper body strength training in afternoon
Thursday: either yoga or self-stretch at home; lower body strength training in afternoon
Friday: Power Hour Yoga in the morning; three mile afternoon run around Mall
Saturday: Long run- goal is 11 miles!
Sunday: Rest, maybe yoga

Hope everyone had a great long weekend, have a great short week!

Fitness for the Mind: ” At some of those restaurants and at others across the country, they were in the process of changing their menus and ‘rechristening Italian spaghetti’ as ‘Liberty Noodles.’” (S0 freedom fries weren’t a 9-11 original.)

-December 1941: Thirty One Days that Change America and Saved the World

By: Craig Shirley

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Even the best laid plans…

Posted on February 8, 2012 by speedycupcake

After I wrote my post on Sunday night laying out my exercise schedule for the week, I realized it was going to have to be broken right away.  I had forgotten that I’m going to be out of town on a business trip tomorrow (Thursday) all day, and honestly won’t have any time to fit in a work-out.

Thinking fast, I just decided to change up strength training to Monday and Wednesday afternoons. Well, Monday morning brought an unexpected vet visit into the mix (don’t worry, our big guy is just fine) and I didn’t get into work until after 10:30.  I didn’t think it would be the most professional thing in the world to also take a 45 minute break to work out.  I didn’t even bother to bring my work out gear so I wouldn’t be tempted to be a work slacker.  Not that it would have mattered- it’s been a busy week at the offive, so I don’t know that I could have fit it in and got all my work done without staying at the office until late, which wouldn’t be worth it to me, especially when I had a potentially unhappy dog at home.

Eamon, passed out after his stressful day at the vet and his pain killers. He falls asleep like this regularly.

Yesterday I was going to try fit in some circuits, but it was another crazy busy day, and the way all my meetings were set up there wouldn’t be a good time to go. It just wasn’t in the cards.

Luckily I’ve been able to do all my morning work-outs, including an awesome five mile run today.  Of course, when you get up early, there really isn’t anything that can ‘come up’ and force you to reschedule.  That’s the beauty (and sometimes torture) of it.  And today I was able to get down to the gym and do some planks and leg work.  That’s likely all my muscles will get this week- travel tomorrow, and Saturday is my long run, so I’d rather not stress out my muscles on Friday.

Yet again, I’m having to deal with the fact that life just gets in the way sometimes, and you can’t be too hard on yourself for missing a work out when absolutely necessary.  It can be very easy to get down on yourself, especially if it’s an aspect of your training that you keep letting slide, but I just remind myself of what I did manage to do today, and that tomorrow I can just try again.

Except, not literally since I’ll be in Ohio tomorrow.  But usually, that thinking works.

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