Week in Review (12.2 – 12.8)

The intentions of this week were to get back into working out with a couple runs depending on how the calves felt. It took me until Friday for me to feel okay with running on my calves and one was still pretty sore and cut my run shorter than I wanted.  Thankfully, all feels better now and the upcoming week I will be able to start training for real this time.  No more set backs, no more injuries.  I am done.

  • Monday – 30 min sculpt, 30 min spin
    • Body Sculpt w/ 12lb bar and 2 steps
      • I was so incredibly sore when teaching that it was the only thing on my mind.  A girl almost passed out in the middle of class, which was super scary.  She left to get some air and was fine, thankfully.  The entire time I saw her standing there not working out I kept thinking back to my training just in case.
    • Spinning: Endurance Ride
      • I thought an endurance ride would be the best to come back from Thanksgiving into.  “Hey!  Let’s burn those fat calories, yay!” but it’s hard when nobody has a heart rate monitor.  I stressed the importance of the heart rate monitor again and just kind of flew into what was comfortable — a little of everything.
  • Start feeling sick?  Peppermint tea from Trader Joes is a lifesaver.
    Start feeling sick? Peppermint tea from Trader Joes is a lifesaver.

    Tuesday – Physical therapy, 60 min sculpt

    • Physical Therapy
      • We did somewhat of a running analysis to determine how on earth I wound up with mild calf strains after an 8k that wasn’t too challenging.  Turns out I overcorrected and skipped midfoot striking to go straight into forefoot striking.  I’ll learn one of these days.
    • Body Sculpt w/ 15lb bar, 9lb bar, yellow resistance band, and 10lb weight
      • I wanted to do something new this class so I used the light bar to go inside the handles of the resistance band for added resistance during upright rows, curls, and tricep push-backs.
      • I used the 10lb weight to raise overhead during forward lunges as well as during goblet squats, which I learned about in an article on Runners World.
  • Wednesday – 30 min sculpt, 30 min spin
    • Body Sculpt w/ 7lb weights and red resistance band
      • I was very sore from goblet squats the day before, so I made this class do them as well.
      • We attacked burpees (with groans) and planks like our life depended on it.
      • And I made sure to make everyone’s hip flexors burn by doing mini band walks – ha!
    • Spinning: Strength Ride
      • I had a decent sized class again (about 12 people) which isn’t big at all for most classes, but this spin class is always smaller and I’m happy when I have more than 6 people.
      • TWO PEOPLE BROUGHT HEART RATE MONITORS!  This was the most exciting thing in the world and once I found out (prior to class) that somebody had it, I decided to cater to heart rate training overall.
      • I had everyone do the 220 minus age calculation just to get a round about estimate of where they should be and shouted their target heart rates if they were around 20, 30, and 40.   We took our heart rate twice during class manually for those who were not wearing monitors.
      • I think the class was quite successful and I (for the first time in this spin class) got “Woo!” from somebody at the end of a tough set.  I’m still over the moon.
  • Thursday – Rest
    • I was looking so forward to a nap, especially since the past few days I felt slightly under the weather.  It was a glorious nap.  And I had the chance to catch up with two of my friends who I haven’t seen in a few months with some wine.  No pictures of that, so you’ll just have to trust me — I do have non-running friends!
  • Pierogies (potato cheddar) at Polska Chata
    Pierogies (potato cheddar) at Polska Chata

    Friday – Treadmill 

    • 4 Miles – 2 at MAF*
      • I originally wanted to do five miles on the treadmill for a MAF run-test (and I’ll consider it my first because the elliptical just does not count), two being warm-up and cool-down.  My calf had a different idea because it was still sore, but at least I got two miles in before I really had to stop due to soreness.
      • I recently read that the incline on a treadmill is not really important to create the same energy as being outside unless you are close to running sub 5:00 miles.  Score!  I didn’t want to run with an incline today anyways.
      • I thought my MAF heart rate was 155, which it is… sort of… but since I’ve been injured it should be 150, hence the asterisk next to MAF above.  My two MAF miles at 155bpm were 9:48.7 and 10:32.9.  I like these tempos because it got me to feeling a little breathy which hasn’t happened in months during my workouts, not teaching.  I’m sad that I should have been under 150 but, whatever.  Next time.
  • Saturday – Rest
    • I got almost 10 hours of sleep (clearly it was needed) and didn’t get a chance to workout because I had Grandma dinner plans.  I call them Grandma dinner plans because dinner was at 3pm!  My coworker and I drove out to Rochester (an hour and 40 minutes from my apartment) to get pierogies at this place we heard was absolutely amazing.  We were not disappointed and I brought some home for J — Thanksgiving pierogies and Buffalo Chicken pierogies!
  • Sunday – Outside Run
    Freezing cold hands that will not open!
    Freezing cold hands that will not open!
    • 3.8 Miles, 3.6 or so at MAF (then cool down)
      • It was f’n cold outside and I layered up nicely, or so I thought.  Under Armour cold gear on the bottom, sports bra, tank top with sports bra, and Asics spandex on top, with my Shamrock Run windbreaker over it all… plus running gloves and a fleece lined hat.  It seemed like more than enough, but I never quite got warm and stayed warm.  My hands are still struggling to type this and I’ve been inside for 30 minutes now.
      • I did a slight warm-up inside of World’s Greatest Stretch (I put one hand flat on the ground on either side side, not just one) and miniband walks (but torso more in an upright running position and stabilized) because I’m really, really trying to do this right this time around.
      • I ran MAF pace on the roads, which are slightly hilly (I avoided the bigger hill).  I could not get warm, probably because the pace I was running wasn’t allowing my body to ever get to that sweet sweaty, warm blissful state.  MAFing this winter will suck when I’m outside.
      • Both ankles (the actual ankle, not even the inside shin like before) were sore, but I made sure to midfoot strike which ended up sometimes accidentally becoming a heel strike.  Then my knees hurt.  And my elbows, shoulders, and feet.  I think the cold brings out every possible ache you never knew existed.

I’m happy with my week.  I got two runs in, which was my goal.  My calf is still sore as of today (Sunday) but nothing unbearable and it only starts to bother me after about 3 miles, regardless of walking or running.

Goals for next week:

  • Get enough sleep early in the week so I can wake up before work to go to the gym on Wednesday
  • Complete (not half ass) movement prep before each run
  • Run/walk 3 times
  • Elliptical twice
  • Track using My Fitness Pal again

It seems like a lot of goals, but they are easily do-able especially this week.  Here’s to a fresh start!


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Just a 20-something homegrown Buffalo sports loving, distance running, gin drinking kind of girl.

2 thoughts on “Week in Review (12.2 – 12.8)”

  1. Your calf issue was from overcorrecting?! There is so much to focus on. It’s a wonder we can even run with all the thoughts rushing through our head. I am starting to run/walk this week too, so at least you have a buddy on the slow train 🙂


    1. I’m so glad you’re getting to run again, even if it’s slowly. Better something than nothing!

      And yes, the calf issue (and actually ankle too) was overcorrecting. I was landing basically on the ball of my foot, almost closer to my toes… so everything was in my calf from landing it flexed, to pushing off the ground, it flexed, etc.

      Go figure! I can’t wait for it to all come naturally!


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