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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MAF Test “Run” #1

I can’t run, but that doesn’t mean I can’t continue with my MAF training that I settled on a couple weeks ago.  Doing it on an elliptical isn’t exactly the way I imagined training but at least I’m able to continue training and am not stuck on my couch.  It could be worse (and who knows, it might be, we won’t find out until I get an MRI — but positive thoughts, positive thoughts, positive thoughts.)

I’m going to doing these test runs every 3-4 weeks when I have a good 70 minutes to spend ellipticizing (I’m aware this isn’t a word, but I’m going to make it one.  It sounds a million times better than “… on the elliptical.”)  I didn’t do it on an entirely flat “road” the way the test is supposed to be done, but I’ll keep all the factors the same from here on out.  I also didn’t intend to make my first elliptical session the test run, but after the first two miles I figured what better time than now?

Set-up: CrossRamp (incline) at 10 with resistance at 5
“Run”: 1 mile warm-up getting to the set-up, 4 miles at MAF, 1 mile cool-down

The incline at 10 (and I don’t even know if it can go lower, I didn’t try) didn’t feel too steep.  The resistance didn’t make me feel like I was going to fly off the machine, or like I was struggling to move.  In true Goldielocks form, it felt just right.

And here we have the results:

MAF1

  • Mile 1 (warm-up): 12:36 @ 123bpm
  • Mile 2 – 10:29 @ 141bpm
  • Mile 3 – 10:39 @ 145bpm
  • Mile 4 – 10:37 @144bpm
  • Mile 5 – 10:47 @141 bpm
  • Mile 6 (cool-down): 12:15 @124bpm

That’s definitely a lot quicker than my running pace when I was sticking to MAF (typically 12:xx).  It kind of sounds like that would be normal, less impact, not using arms, takes a little more effort to raise the heart rate?  I’m sure I’ll learn more as the workouts continue.

It’s one run in, but I haven’t hated the elliptical yet or MAF training on it.  It’s actually kind of nice to plop my phone onto the ridge, turn on Hulu Plus and catch up on The Biggest Loser, New Girl, The Mindy Show, and Law and Order: SVU.  I think I can get used to that.

Week in Review (10.28 – 11.3)

It’s really hard to get back into running when you can’t get a solid couple of weeks strung together.  The longer I’m apart from running, the more I miss it but the more lazy I feel, even if I did get to the gym 6 days this week to teach.

  • Monday: MAF Run #1, 30 min body sculpt, 30 min spin
    • Running: 3.25 miles, MAF (<150bpm)
      • Since I didn’t (and don’t really) have time to spend 12-15 minutes of walking to warm up, I jumped right into the run knowing that my pace in the 2nd mile might increase.  I drank almost a full 32oz of Gatorade a couple hours before the run which I knew wasn’t smart (but it tasted so good – Cherry Glacier) and it definitely sucked during the run.
      • Splits:  Mile 1: 12:05 (144bpm), Mile 2: 11:55 (147bpm), Mile 3: 12:25 (147bpm), .28: 12:37 pace (145bpm)
      • Oh, and my ankle started bothering me about halfway down the block.  I kept running because I’m stubborn and figured with PT the next day, I’d at least make sure I could point out exactly what hurt!

    • Body Sculpt: 7lb free weights only
      • What a big class!  I even met my first blog friend, Ashley at Our PRs!  Thankfully she came up after the class because I would have been so nervous if I knew I was teaching in front of a blogger.  This class full out exhausted me.
      • We did a ton of side lunges and I saw some new faces that didn’t quite have the form down so I did my best with trying to correct form while still making it challenging for the regulars who are already a really strong group.  We did a lot of “Hold that squat/lunge and check your form!” which somewhat worked but as always when you’re tired, form suffers.
      • The ankle bothered me during anything that involved landing on my foot (jumping jacks, high knees, etc.)
    • Spinning: 11 miles
      • Playlist sucked, but that’s what I get for trying a bunch of Halloween music I wasn’t crazy about.
      • My ankle bothered me a little still.
  • Cilantro Lime Chicken!
    Cilantro Lime Chicken!

    Tuesday: PT and 60 min body sculpt

    • PT: Recovery and  “It probably isn’t a stress fracture”
      • Chris worked on my leg a bit said it could be tendonitis, then apologized because it probably hurt… but it didn’t.  The only thing painful was him touching my bone.  Not good!  He told me not to run and let him know how I felt on Thursday.
    • Body Sculpt: 7.5 lb and 5 lb free weights
      • The class keeps growing every week!  I’m so glad to see the numbers consistently above 20 considering I was lucky to get 5 when I took the class over.
      • Another tough weights workout (for me) because I was on the verge of a cold, upped weights, and already sore from Monday.
  • Wednesday: 30 min body sculpt, 30 min spin
    My shorts were too short during spin, apparently.
    My shorts were too short during spin, apparently.
    • Body Sculpt: 7lb free weights and step
      • Felt sick, but not much I could do about it but try to keep it together and pretend I felt great.
    • Spin: 10 miles
      • A better playlist, but a small class.  Hard to be motivating when you’re feeling unmotivated yourself.
  • Thursday: 45 min spin
    • Spin: 15 miles
      • The acoustics of this club I subbed at are terrible, which doesn’t leave me very confident but we made it through.  I was still feeling a little under the weather so I don’t think the class was that great, but it’s kind of a blessing in disguise that I can’t run (and got sick) the week I was scheduled to pick up 3 spin classes.
  • Friday: REST!!
    • I took a mental health day at work and did nothing but some food shopping later in the evening.  I did run from the door to the car and back as a mini 20-second sprint testing out the ankle.  It felt good… until Saturday.
    • Got my Oiselle striped scoop neck tee!  I’m disappointed I didn’t wait a little longer because this weekend they are on sale and I could have gotten two, plus the scarf for probably the same price as I got one plus the scarf… but I’ll keep my eyes peeled for another sale!
      Received my Oiselle striped scoop tee and I am in love.
      Received my Oiselle striped scoop tee and I am in love.
  • Saturday: 45 min spin
    • Spin: 17 miles
      • Ankle was sore from Friday, what the hell, I barely run yesterday.  Literally 10 steps.
      • Microphone wasn’t working so I panicked, but found a way around it and saved (my) day.  The class was a tough one, better off than Thursday’s!
  • Sunday: 60 min spin
    • Spin: about 20 miles
      • Same playlist as Saturday with a few extra songs.  Since I’m scheduling this post, I’m going to assume (fingers crossed) that class goes well and knowing how the playlist already ran, I know this will be another hard workout plus I tossed in a tabata in the finish.

So, I somewhat hit my goals.  I didn’t get that base MAF run in, damn ankle.  But I also didn’t give up on MAF training because I didn’t have a chance to (ha, see successful goal!) I did continue tracking with My Fitness Pal, even added some recipes of my own.  I’m getting nervous for next weekend’s race since I haven’t run at all this week and my ankle still hurts a little… I have to run this race and I won’t take a DNF or DNS again.

Goals for this week are simple: Finish the Dirt Cheap Stage Race without killing myself, breaking anything, or further injuring myself.