Well, here's another belated post due to that beast of a class I'm taking. Plus, we did a quick little trip two hours up north for a little R&R.
Monday 10/19: Arm Circuit + 1 Hour Bikram Yoga
For some reason, this yoga session wasn't as "magical" as past sessions. I was having a hard time quieting my mind, but it still set the week off on the right note. Not every yoga session is going to be "earth shattering" - just like every swim, bike, and/or run isn't going to be a PR!
Tuesday 10/20: Swim - 2,400 Yards (Masters Swim)
I felt super tight during this entire workout. I'm not quite sure what's going on here, but I think the people stretching out their shoulders on the pool deck might be on to something.
Wednesday 10/21: Bike 28 Miles to Work
This was a nice, steady effort. It feels good to be riding a little longer in the mornings, especially now that the mornings are much cooler.
Thursday 10/22: Arm Circuit + Run 7 Miles
I was supposed to run 6 miles today...whoops! I decided to do Sunday's longer run today so that I would only have to do two three mile runs over the weekend. My legs felt great so I ended up doing this at my goal pace.
Friday 10/23: Run 3.4 Miles + Bike 24.2 Miles to Work
The run felt "meh," so I didn't have high hopes for the bike ride. My legs were extremely tight the entire run. I'm thinking I was paying the price for not stretching after Thursday's run. On the way back in from my run, I made my mind up that I was going to have an amazing bike ride. The mind is a powerful thing, and I ended up having a great ride in!
Saturday 10/24: REST!
I was supposed to do a 30 minute tempo run, but I was pretty sore from Thursday and Friday, so I talked myself out of it. I could have probably just done an easy three miles, but I didn't. We took the RV up north to a beach in Ventura, so I got to enjoy gorgeous beach views and get a tan while studying. My fiancee, my little brother, and his girlfriend were hanging out in the water past where the waves broke and a pod of dolphins swum under them! Next time, I'll bring an appropriate swimsuit/wetsuit, goggles, and a cap so I can get an open water swim in.
Sunday 10/25: 3 Mile Run + Long Walk
The spot we stayed in was literally right on the water with a bike path running alongside it, so I took advantage of it to get my 3 mile run in. Afterward, the rest of the group joined me on a walk on the path. We travel a lot, and it is rare that I don't even have to plan out a route. I definitely enjoyed being able to just lace up and run!
*Goals from last week*
1. Run to swim at least once next week - whoopsie!
2. Stick to the 15 minute time limit - this continues to improve!
3. Do all 4 runs this week - I only got three :(
**Goals for next week**
1. Stretch after runs
2. Stick to the 15 minute time limit
3. Actually get 4 runs in
Tuesday, October 27, 2015
Tuesday, October 20, 2015
Monday Mileage
So I'm only a day late this time - it's progress! After reviewing the half marathon training plan again, I decided to cut out the Thursday 3 mile run. Five runs a week just isn't going to happen. I also decided that this week is essentially week 1.2, so next week I will start on week 2 of the plan.
Monday 10/12: Arm Circuit + 1 Hour Bikram Yoga
Once again, I'm loving this "Stretch & Strengthen" combo! I like to be in the front of the class, as I tend to get distracted when I am in the back of the class. So this means the instructor can constantly give me feedback on my form. As a result, I feel like I've already gotten back into my normal practice after just a few classes!
Tuesday 10/13: Swim - 2,400 Yards (Masters Swim)
My right bicep and shoulders were still feeling pretty tight, despite the fact that I gave them the weekend off. I'm going to start stretching them out more in the hopes that it will help.
Wednesday 10/14: Bike 18.9 Miles to Work
Tuesday was a really late night at work, so I took it easy on my bike ride to work. I was pretty out of it all day; in retrospect, I probably should have skipped the bike ride and slept in. It is amazing how pivotal sleep is to performance and recovery!
Thursday 10/15 Run 1.8 Miles to Swim + Swim - 2,400 Yards (Masters Swim) + Run .7 Miles Home
I think the short run to swim helped warm me up. I only felt stiff the first 500 yards or so in the pool - after that, things felt pretty good. We did a TON of stroke work, so I really tried to keep a steady, consistent pace. My run home was very short because I forgot to bring any food so I was feeling pretty bonky. I could only muster up a brisk walk.
Friday 10/16: Bike 28 Miles to Work + 12 Miles Home
Riding my bike makes me so happy. It was drizzling and windy (but still not cold) on my bike ride to work, but I still got to work with a huge smile on my face. Then, of course, I had to face the wind for most of my ride home. My average speed is picking up, so my legs are definitely getting stronger!
Saturday 10/17: Arm Circuit + 6 Mile Run + Bikram Yoga
This is the longest I've run in a few weeks, so I tried to keep my first mile slow and gradually build up to a faster pace. Normally, I start running fast and then my legs give up around mile or so, as I didn't warm up properly. This strategy paid off, as I kept a consistent pace the entire run. I decided to do a full 90 minute Bikram Yoga afterward to stretch things out.
Sunday 10/18: Grappling Circuit + Bike 32.7 Miles
The first part of this bike ride felt amazing - and then I turned around. It turns out I had a great tailwind pushing me all the way down PCH. Let's just say it was a sweaty sufferfest on the way home. I'm glad I got some fresh air before studying all day!
*Goals from last week*
1. Get 100% committed to new half marathon training plan - I'm on it!
2. Stay on the yoga wagon/ get back on the stretching wagon - I did yoga twice this week! And I stretched a bunch.
Monday 10/12: Arm Circuit + 1 Hour Bikram Yoga
Once again, I'm loving this "Stretch & Strengthen" combo! I like to be in the front of the class, as I tend to get distracted when I am in the back of the class. So this means the instructor can constantly give me feedback on my form. As a result, I feel like I've already gotten back into my normal practice after just a few classes!
Tuesday 10/13: Swim - 2,400 Yards (Masters Swim)
My right bicep and shoulders were still feeling pretty tight, despite the fact that I gave them the weekend off. I'm going to start stretching them out more in the hopes that it will help.
Wednesday 10/14: Bike 18.9 Miles to Work
Tuesday was a really late night at work, so I took it easy on my bike ride to work. I was pretty out of it all day; in retrospect, I probably should have skipped the bike ride and slept in. It is amazing how pivotal sleep is to performance and recovery!
Thursday 10/15 Run 1.8 Miles to Swim + Swim - 2,400 Yards (Masters Swim) + Run .7 Miles Home
I think the short run to swim helped warm me up. I only felt stiff the first 500 yards or so in the pool - after that, things felt pretty good. We did a TON of stroke work, so I really tried to keep a steady, consistent pace. My run home was very short because I forgot to bring any food so I was feeling pretty bonky. I could only muster up a brisk walk.
Friday 10/16: Bike 28 Miles to Work + 12 Miles Home
Riding my bike makes me so happy. It was drizzling and windy (but still not cold) on my bike ride to work, but I still got to work with a huge smile on my face. Then, of course, I had to face the wind for most of my ride home. My average speed is picking up, so my legs are definitely getting stronger!
Saturday 10/17: Arm Circuit + 6 Mile Run + Bikram Yoga
This is the longest I've run in a few weeks, so I tried to keep my first mile slow and gradually build up to a faster pace. Normally, I start running fast and then my legs give up around mile or so, as I didn't warm up properly. This strategy paid off, as I kept a consistent pace the entire run. I decided to do a full 90 minute Bikram Yoga afterward to stretch things out.
Sunday 10/18: Grappling Circuit + Bike 32.7 Miles
The first part of this bike ride felt amazing - and then I turned around. It turns out I had a great tailwind pushing me all the way down PCH. Let's just say it was a sweaty sufferfest on the way home. I'm glad I got some fresh air before studying all day!
*Goals from last week*
1. Get 100% committed to new half marathon training plan - I'm on it!
2. Stay on the yoga wagon/ get back on the stretching wagon - I did yoga twice this week! And I stretched a bunch.
3. Stay on 15 minute getting ready limit - Man, this one is hard...
**Goals for next week**
1. Run to swim at least once next week
2. Stick to the 15 minute time limit
3. Do all 4 runs this week
**Goals for next week**
1. Run to swim at least once next week
2. Stick to the 15 minute time limit
3. Do all 4 runs this week
Friday, October 16, 2015
Monday Mileage
Better late than never, right? These past two weeks have been a little crazy for me but I'm finally catching my breath!
Monday 10/5: Arm Circuit + 1 Hour Bikram Yoga
I knew this week was going to be crazy, so when I saw "Stretch and Strengthen" on the training plan for Monday, I thought my arm circuit and yoga would be a great combo. Now that I'm back on the yoga wagon, I'm not really sure why I ever got off it! It really sets the week off on the right foot.
Tuesday 10/6: Swim - 2,300 Yards (Masters Swim) + Bike 11.7 Miles Home From Work
About 45 minutes into swimming I developed a sharp pain in my right bicep while swimming freestyle. I immediately switched to breaststroke and the pain went away. I'm not quite sure what I did to cause this, especially since after Bikram Yoga on Monday I felt all stretched out. I also had a very windy bike ride home from work, as we somehow ended up with the work van at home so I figured driving in and biking home was the best solution.
Wednesday 10/7: 3.2 Mile Run + Bike 23.2 Miles to Work
I kept a good pace on both my run and bike ride to work. I guess this would be good practice if I ever decide to do a reverse triathlon. :)
Thursday 10/8: Swim - 2,500 Yards (Masters Swim)
Once again, the shoulders were feeling pretty tight. Thankfully, my right bicep just felt funky and there was no pain. I kept my pace steady and consistent, and I just tried to plug through the sets.
Friday 10/9: REST!
I got in late to Denver on Thursday night, so the bed won. :)
Saturday 10/10: Run 3 Miles
Well, running at nearly 6,000 feet is fun! That was the longest 3 miles of my life. Every time I tried to push the speed above 7.0 mph my legs and lungs felt like they were going to explode! I can see why so many athletes call the Denver area their home - the altitude is killer.
Sunday 10/11: REST!
I'm not going to lie - we stayed out until the wee hours of the night drinking, and I had pretty much made my mind up the night before that I wasn't going to get another run in. We did stroll around after brunch for almost an hour, so at least I wasn't completely inactive all day!
*Goals from last week*
1. Get Better/Focus on Self-Care - I could have definitely done better at this!
2. Streamline Morning Routine - 15 Minute Limit on Getting Ready - Once again, this is a work in process :)
3. Get Back on the Yoga/Stretching Wagon - I'm on the yoga wagon, just need to get on the stretching one!
**Goals for next week**
1. Get 100% committed to new half marathon training plan
2. Stay on the yoga wagon/ get back on the stretching wagon
Monday 10/5: Arm Circuit + 1 Hour Bikram Yoga
I knew this week was going to be crazy, so when I saw "Stretch and Strengthen" on the training plan for Monday, I thought my arm circuit and yoga would be a great combo. Now that I'm back on the yoga wagon, I'm not really sure why I ever got off it! It really sets the week off on the right foot.
Tuesday 10/6: Swim - 2,300 Yards (Masters Swim) + Bike 11.7 Miles Home From Work
About 45 minutes into swimming I developed a sharp pain in my right bicep while swimming freestyle. I immediately switched to breaststroke and the pain went away. I'm not quite sure what I did to cause this, especially since after Bikram Yoga on Monday I felt all stretched out. I also had a very windy bike ride home from work, as we somehow ended up with the work van at home so I figured driving in and biking home was the best solution.
Wednesday 10/7: 3.2 Mile Run + Bike 23.2 Miles to Work
I kept a good pace on both my run and bike ride to work. I guess this would be good practice if I ever decide to do a reverse triathlon. :)
Thursday 10/8: Swim - 2,500 Yards (Masters Swim)
Once again, the shoulders were feeling pretty tight. Thankfully, my right bicep just felt funky and there was no pain. I kept my pace steady and consistent, and I just tried to plug through the sets.
Friday 10/9: REST!
I got in late to Denver on Thursday night, so the bed won. :)
Saturday 10/10: Run 3 Miles
Well, running at nearly 6,000 feet is fun! That was the longest 3 miles of my life. Every time I tried to push the speed above 7.0 mph my legs and lungs felt like they were going to explode! I can see why so many athletes call the Denver area their home - the altitude is killer.
Sunday 10/11: REST!
I'm not going to lie - we stayed out until the wee hours of the night drinking, and I had pretty much made my mind up the night before that I wasn't going to get another run in. We did stroll around after brunch for almost an hour, so at least I wasn't completely inactive all day!
*Goals from last week*
1. Get Better/Focus on Self-Care - I could have definitely done better at this!
2. Streamline Morning Routine - 15 Minute Limit on Getting Ready - Once again, this is a work in process :)
3. Get Back on the Yoga/Stretching Wagon - I'm on the yoga wagon, just need to get on the stretching one!
**Goals for next week**
1. Get 100% committed to new half marathon training plan
2. Stay on the yoga wagon/ get back on the stretching wagon
3. Stay on 15 minute getting ready limit
Wednesday, October 7, 2015
October 2015 Arms Workout
It's October, so that means it is time to mix up the arms routine again. As I mentioned in last week's Monday Mileage post, this one made me pretty sore the day after, so I'm pretty confident that I achieved the muscle confusion I seek by switching things up every month. Enjoy!
For further information on the movements shown above, please check out the following links:
Horizontal Bicep Curl
Horizontal In-and-Out
Side Fly Extension
Tricep Kickback
Bent Over Dumbbell Rear Delt Raise - Putting your head on a bench is optional :)
Weighted Suitcase Crunch - Use one dumbbell instead of the medicine ball
Russian Twist - Use one dumbbell instead of the kettlebell
I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!
For further information on the movements shown above, please check out the following links:
Horizontal Bicep Curl
Horizontal In-and-Out
Side Fly Extension
Tricep Kickback
Bent Over Dumbbell Rear Delt Raise - Putting your head on a bench is optional :)
Weighted Suitcase Crunch - Use one dumbbell instead of the medicine ball
Russian Twist - Use one dumbbell instead of the kettlebell
I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!
Monday, October 5, 2015
Monday Mileage
This week definitely didn't go as planned, but it was a huge wake up call for me that I really need to take care of myself. When I get sick, I tend to just plug along like nothing is wrong. In retrospect, I should have taken more than just Monday off, as I ended up getting sick again. :(
Monday 9/28: REST!
After Sunday's amazing workout, things started to go downhill. We went to a friend's house to watch football, and I went from feeling fine to having a sore throat and congestion over a period of about six hours. Monday morning I woke up feeling like death warmed over, so I decided a few extra hours of sleep was more important than attempting to work out.
Tuesday 9/29: Swim - 2,400 Yards (Masters Swim)
There's nothing like some chlorine to clear a stuffy head! I just plugged through the sets at a slow and steady pace, so I was surprised that I got so many yards in. I'm pretty sure the coach was annoyed at me when he said no kickboard for the kick sets and I used a kickboard. Oh well, I just wasn't feeling the whole no kickboard thing.
Wednesday 9/30: Arm Circuit + 16.3 Mile Bike Ride
Once again, no crazy intervals, just an easy spin. I dilly dallied more than I should have again. Starting next week, I'm going to put a time limit on this, as it's cutting into training time.
Thursday 10/1: Swim - 2,400 Yards (Masters Swim)
I woke up feeling a lot better, but I am definitely not 100%. I tried to pick up the pace while swimming, but the stamina just wasn't there. This is definitely a slow and steady kind of week.
Friday 10/2: Arm Circuit + Bike 25.9 Miles to Work
I woke up feeling pretty decent, so I decided I was up for a longer bike ride. I also got my morning routine down to 20 minutes! However, I started doing the downhill slide thing like I did on Sunday. By the end of the day, I was ready to just go to bed and sleep. I think it didn't help that we had a really busy week at work and a bunch of people were out sick.
Saturday 10/3: REST!
I woke up feeling like death warmed over again, so I slept in and took it easy. Also, I had some crazy DOMS from the new October Arm Circuit, so I'm glad I "confused" my muscles. I'll be sharing it some time this week.
Sunday 10/4: REST!
Once again, I woke up feeling terrible. I figured rather than prolong the misery it would be best to take another day off and attack next week with much more enthusiasm and energy!
*Goals from last week*
1. Limit Morning Phone Time - aaaand I'm still working on this one =P
2. Find a New Running Training Plan - done! I'm doing Hal Higdon's Intermediate Half-Marathon Plan
3. Get 2-3 Swim Sessions In - done!
**Goals for next week**
1. Get Better/Focus on Self-Care
2. Streamline Morning Routine - 15 Minute Limit on Getting Ready
3. Get Back on the Yoga/Stretching Wagon
Monday 9/28: REST!
After Sunday's amazing workout, things started to go downhill. We went to a friend's house to watch football, and I went from feeling fine to having a sore throat and congestion over a period of about six hours. Monday morning I woke up feeling like death warmed over, so I decided a few extra hours of sleep was more important than attempting to work out.
Tuesday 9/29: Swim - 2,400 Yards (Masters Swim)
There's nothing like some chlorine to clear a stuffy head! I just plugged through the sets at a slow and steady pace, so I was surprised that I got so many yards in. I'm pretty sure the coach was annoyed at me when he said no kickboard for the kick sets and I used a kickboard. Oh well, I just wasn't feeling the whole no kickboard thing.
Wednesday 9/30: Arm Circuit + 16.3 Mile Bike Ride
Once again, no crazy intervals, just an easy spin. I dilly dallied more than I should have again. Starting next week, I'm going to put a time limit on this, as it's cutting into training time.
Thursday 10/1: Swim - 2,400 Yards (Masters Swim)
I woke up feeling a lot better, but I am definitely not 100%. I tried to pick up the pace while swimming, but the stamina just wasn't there. This is definitely a slow and steady kind of week.
Friday 10/2: Arm Circuit + Bike 25.9 Miles to Work
I woke up feeling pretty decent, so I decided I was up for a longer bike ride. I also got my morning routine down to 20 minutes! However, I started doing the downhill slide thing like I did on Sunday. By the end of the day, I was ready to just go to bed and sleep. I think it didn't help that we had a really busy week at work and a bunch of people were out sick.
Saturday 10/3: REST!
I woke up feeling like death warmed over again, so I slept in and took it easy. Also, I had some crazy DOMS from the new October Arm Circuit, so I'm glad I "confused" my muscles. I'll be sharing it some time this week.
Sunday 10/4: REST!
Once again, I woke up feeling terrible. I figured rather than prolong the misery it would be best to take another day off and attack next week with much more enthusiasm and energy!
*Goals from last week*
1. Limit Morning Phone Time - aaaand I'm still working on this one =P
2. Find a New Running Training Plan - done! I'm doing Hal Higdon's Intermediate Half-Marathon Plan
3. Get 2-3 Swim Sessions In - done!
**Goals for next week**
1. Get Better/Focus on Self-Care
2. Streamline Morning Routine - 15 Minute Limit on Getting Ready
3. Get Back on the Yoga/Stretching Wagon
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