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!

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 Mileage

This week started out on a rough note, but I managed to turn things around by the end of the week. Attitude is everything!

Monday 9/21: Swim - 2,500 Yards (Masters Swim)
This did not feel pretty whatsoever. I'm actually surprised I managed to get this many yards in. I guess this is what I get for only going once in the past two weeks. Hopefully my body gets back into the swing of things quickly! I've definitely learned my lesson - there will be no more taking off that much time from swimming!

Tuesday 9/22: Swim - 2,400 Yards (Masters Swim)
I was still feeling pretty stiff and slow...and to make things even more fun it was stroke day. So not only was my backstroke an awkward, hot mess, but it was also stiff and slow! 

Wednesday 9/23: Arm Circuit + Bike 25.9 Miles to Work
I've discovered that my phone is the biggest reason why I waste so much time in the morning. Had I not dilly dallied, I would have been able to get a 30 mile ride in! :( Otherwise, I had an amazing ride to work. The mornings are finally a little cooler, so I was able to up the intensity and do a 20 minute tempo interval. The rest of the ride was at a moderate pace.

Thursday 9/24: Swim - 2,450 Yards (Masters Swim)
Well, I figured out part of the reason why I've been dragging this week - my fiancee woke up full-on sick. I thought my allergies were acting up, but it looks like I've been fighting off whatever he has. Oddly enough, I killed all the pull and kick sets, but when I put it together things still felt off. I'm going to make sure I stretch and get plenty of rest over the weekend and then kill my swim workouts next week!

Friday 9/25: Arm Circuit + 7.4 Mile "Pace" Run
I called this a "pace" run because I've decided that my goal will be to Boston Qualify (BQ) on the marathon I'll be running in April 2016. The BQ time for my gender and age is 3:35, but my goal will be a 3:30 marathon to give myself some wiggle room. This works out to about a 7:59/mi pace, so that will be the new target for my pace runs. I didn't decide that until halfway through my run, so I finished at a 8:17/mi pace.

Saturday 9/26: 31 Mile Rat Beach Bike Tour
Strava said 29.8 miles...close enough! I rode this with my family, and I'm the only one who has actually been riding regularly. Therefore, this was at a super leisurely pace. It was a gorgeous day out so I got lots of sightseeing done. :)

Sunday 9/27: Arm Circuit + 23.6 Mile Bike Ride/3 Mile Run Brick
Everything about this workout felt great! My goal for the bike ride was to keep my cadence around 90-100 RPM, and I met that goal. My goal for the run was to keep the pace at 7:59/mi or less, and I met that goal. My transition time wasn't optimal, but also wasn't bad, given the fact that I didn't lay out anything for my run.

*Goals from last week*
1. Go to Yoga/Keep Stretching - No yoga, but I have been a stretching machine!
2. Streamline Morning Routine (this is a work in progress) - I'm going to start setting a timer next week to limit phone time
3. Get 3 Swim Sessions In (since I did none last week) - Done!

**Goals for next week**
1. Limit Morning Phone Time
2. Find a New Running Training Plan
3. Get 2-3 Swim Sessions In

Monday Mileage

This week was a bit of a "deload" week. Exercising is one of my main forms of stress relief, so I normally wake up excited to swim, bike, and/or run. When I don't wake up with that excitement, I take it as a sign that I need to dial things back a bit. I think its always important to honor and trust your body, but this is especially important for triathletes. We are constantly being pushed by both ourselves and by our peers to go harder, get faster, and grow stronger! 

Monday 9/14: Arm Circuit + Bike 16.1 Miles
Just a nice, short bike ride. If I wasn't so slow getting ready in the morning I would have had time for a longer ride. :(

Tuesday 9/15: Arm Circuit + Grappling Circuit
It was raining when I woke up, so I decided to dust off the barbell and do the Grappling Circuit as my "cardio" after the arm circuit. I didn't go crazy with the weight - I just used my empty 35 pound barbell. It was a good workout but I didn't feel like it was particularly challenging. I did 6 rounds of 10 repetitions of each with a 1 minute rest between rounds. As you will see by tomorrow, this circuit is deceptive...

Wednesday 9/16: REST!
Holy DOMS! My legs were so sore I had to do the side roll trick to get out of bed. I considered swimming and just taking it easy, but then I realized I would have to put a swimsuit on, and I'm pretty sure I would have fallen over trying to step into a swimsuit!

Thursday 9/17: Arm Circuit + Bike 18.7 Miles
The DOMS were still bad, but at least walking was no longer painful. I woke up to all these alerts about a possible tsunami, so I decided to go for a bike ride down to the beach to check things out.  

Friday 9/18: Run 7 Miles
Yup, still sore! I ran an easy 7 miles and stretched a ton at work. Eventually this has to go away!

Saturday 9/19: Yoga + Bike 11.8 Miles to Work and 11.8 Miles Home
Yoga felt soooooo good this morning - it was definitely what my body and mind needed and the DOMS is finally gone! I'm a big fan of Bikram Yoga, but I haven't been in a while. When I'm getting back on the yoga "wagon," the hardest part for me is getting used to being in a hot room for 90 minutes. Thankfully, the Bikram Yoga studio right by my house recently started offering an one hour class, and it was just about perfect. Then I decided to ride my bike to and from work - if I'm going in on a weekend, I might as well enjoy myself a bit!

Sunday 9/20: Bike 24.6 Miles
My fiancee and I went for an easy bike ride before running errands and doing chores the rest of the day. At least we got some fun in!

*Goals from last week*
1. Go to Yoga/Keep Stretching - Yup and yup! Thanks to the DOMS episode, I was a stretching machine!
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit) - I think I was actually slower this week :(
3. Get a 30+ Mile Bike Ride In - Nope, but I did get more biking in!

**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (this is a work in progress)
3. Get 3 Swim Sessions In (since I did none last week)

Tri Stuff I Want - September 2015 Edition

Work has been so crazy lately that I haven't had as much time to stare longingly at pretty, shiny things on the internet. On top of that, I had to take a final last weekend. Now that I'm on a two week break, I have some time to "window" shop! Enjoy!

1. Betty Designs Onyx Cycle Shorts and Tote: I think I need to rationalize Betty Designs' cycle shorts as an investment to save on future purchases and just buy them. You see, they are black cycle shorts that will match all the cycle and tri tops! Plus, they will match all the tops I have gathered from charity rides over the years. I am also loving Betty Designs' Lexie Tote. I desperately need a cute bag to carry my laptop, textbook, calculator, and all that other fun stuff that comes with going back to school.

2. Sock Doping: It's been so hot out that I've just been wearing my Peal Izumi tri shoes on bike rides. The mornings are starting to cool off, so I'll be switching to "real" cycling shoes soon. This means I'll be wearing socks again! I'm loving DeFeet's snazzy polka dot socks. They breathe, making them good for the fall transition, and the bright polka dots hopefully make me more visible to motorists. The Athletic also has some amazing mis-matched socks. However, I think the Sock Guy takes the cake with these amazing unicorn socks!

3. Garmin HRM-Tri: All the data junkies out there can now sleep at night, as Garmin has released a heart rate monitor that works in the pool! There is an HRM-Tri and an HRM-Swim. I haven't done a lot of research to decide which one I'll get, but yes, it is worth $100 or so to me to know what my heart rate is in the pool. I would be one of those data junkies who can now sleep. :)

4. Moxie Cycling Sale: A bunch of Moxie Cycling's shirts and jerseys are now on sale! I'll get around to reviewing them very soon, but I am a huge fan of their layered tanks and colorblock tees. I'm currently waiting for their cycle skirts to be back in stock. In the meantime, this sweetheart jersey is looking pretty cute. Hopefully it fits the same as the layered tanks. I have read some reviews on their website that the chest area is tight, but they do offer free exchanges, so maybe I just give it a shot...

5. Booties! I'm currently obsessed with the booties trend, though I'm not sure I could pull it off. I'm more of a Rainbows and UGGs kind of gal, as we're super casual at work. This pair by Helly Hansen is pretty casual, though not really booties in the true sense of the word. I really love this pair by Freebird (Steve Madden), but I'm not going to even kid myself to think I could pull them off. This pair by Lucky Brand is safe (and cheap). Or, maybe I just go back to ogling running and cycling shoes. I know I can pull them off. :)

I hope you enjoyed my monthly picks! Please note that all these links are for products that I just happen to think are pretty cool. There are a few Amazon Affiliate links, but I am not compensated by the companies for featuring their product(s).

Monday Mileage

Last week was good, though the heat definitely put a damper on my training intensity. I'd really like for things to start cooling off!

Monday 9/7: Arm Circuit + Bike/Run Brick
Genius over here decided to go for a 30 mile bike ride and only bring one water bottle. I'm surprised I didn't bring a Gu Gel too (see last week's Monday Mileage)! Needless to say, my planned 6.2 mile run afterward was shortened to a 3.1 mile run. I brought a water bottle along on my run, but the damage had already been done - it didn't help that it was about 90 degrees out. I did manage to keep a decent pace (about 8:05/mi) on my run. In retrospect, a 30 mile bike + 6.2 mile run brick was probably a bit much!

Tuesday 9/8: Rest!
Saturday, Sunday, and Monday were all pretty high volume, so I decided to take the day off.

Wednesday 9/9: Arm Circuit + Bike 16 Miles
I was supposed to run today, but I just wasn't feeling it. However, I'm always up for a bike ride, even when it's 91,000 degrees out. :)

Thursday 9/10: Swim - 2,300 ish Yards (Masters Swim)
My Garmin decided to stop recording during the warm up, and I didn't catch it until we actually started the sets. All the sets had stroke work, so I got lots of backstroke in. It still feels slow and awkward, but my splits are getting faster!

Friday 9/11: Bike 26.5 Miles
You know its going to be a hot day when you leave the house at 5:15 AM and it feels like you stepped into an oven. I was hoping for a 30 mile bike ride, but that would have required a more streamlined morning routine. That will be a goal for next week!

Saturday 9/12: Arm Circuit + Run 18 Miles
I was supposed to run 20 miles, but it was far too hot out. In retrospect, I should have done the arm circuit after my run. Once the sun came out, it was miserable.

Sunday 9/13: Bike 25 Miles
I went for a quick little spin to get some of the soreness/creakiness out from yesterday's run. For some reason I thought it would be a good idea to wear a jersey with sleeves on, so even though it was a pretty easy effort I came home drenched. I really need to start checking the weather before I head out.

*Goals from last week*
1. Go to Yoga/Keep Stretching - On it!
2. Suck it up and run to/from swim - It was waaaaaay too hot out for that! Maybe if I don't make it a goal I'll actually do it! :)
3. Get stress under control/make sure I'm getting enough sleep - I did great on this until Saturday night :(

**Goals for next week**
1. Go to Yoga/Keep Stretching
2. Streamline Morning Routine (set stuff out the night before and/or set a time limit)
3. Get a 30+ Mile Bike Ride In

Chamois Cream I Like - Petal Power Joy Ride System

I love the packaging!

Purchase here!

Pros:

• Everything has a lovely scent, especially the creme. 
• It works extremely well for biking - everything is smooth and comfortable, at least in that department.
• It works for running too! I have been chafe-free ever since I started using it when I run
• The system doesn't add any extra time to your pre and post workout routine

Cons:

• This is only a slight inconvenience, but the chamois creme lasts a lot longer than the wipes and cleanser. It would be nice for my OCD brain if everything lasted the same time.
• Pricier than my old regimen (see below).

The old regimen - feel free to cringe...

My Thoughts:

Once again, it all started with an article that popped up on my Facebook feed from Bicycling Magazine. I had been going about my life for years now thinking that some chafing was inevitable due to the fact that I do not have a thigh gap. Well, it turns out I was completely wrong - apparently I had been using the wrong products. 

I was just about finished with my tube of Chamois Butt'r Her, so I decided to give the Joy Ride System a shot. I don't have anything bad to say about Chamois Butt'r, but you would never hear me rave about it. Let's just say I hadn't found anything better - until now. :)

Apparently I've been doing it wrong all this time!

My first impression upon opening the box was "how cute!" The flowers are so bright and cheery it almost makes you forget that this is for your nether regions. I was then mind-blown when I learned that you're supposed to pull wipes from the center of the roll, rather than the outside. I guess you learn something new every day!

The first step of the system is to wipe things down with a wipe. This makes sure there's nothing down there that might cause "issues" on your ride. The wipe has a very pleasant scent, and I really like that the container is small so that I can easily pack it for active vacations. Once that is done, apply the chamois creme liberally, put your shorts on, and off you go! Or, in my case, spend the next 10 minutes making sure you remembered your helmet, house keys, cell phone, water, and anything/everything else you could possibly forget to bring on a bike ride. Yes, I have gotten halfway down the block only to realize I forgot gloves. My pre-ride routine could use a tune-up. :)

The wipe with my hand, for size reference

Like the wipes, the creme has a very pleasant scent. I also like that it isn't as "thick" as other chamois creams I have tried. And by thick this is not to say that it doesn't have good coverage. This is to say that it spreads very easily, so application is quick. 

The fact that the creme comes in a jar rather than a tube was a detail not lost on me - tubes are great until you've used about half of the product. After that, you have to start squeezing it with extra force until the product comes out, and half the time you end up with way too much product. With a jar, you always get the right amount of product and no extra effort is required when you start running low on product.

Thank you, Petal Power, for not putting this in a tube!

Once you're back from your ride, the final step is to use the finish cleanser in the shower. It is a clear gel that doesn't sting or burn. Like the other two, the cleaner has a pleasant scent that freshens things up without clashing with your other soaps or making you feel like you've just applied perfume to your nether regions. 

So far I have been extremely happy with this system. I started using it for runs too after noticing how "smoothly" my run went during a brick workout. So far, I've been using this system for about two months now, and my longest ride using it has been about 42 miles. My longest run has been 18 miles. I'm pretty confident this system can hold up to much longer runs and rides, especially since I've been riding all summer in super hot conditions. All told, things down there are happier than ever before, without adding a bunch of steps to my pre- and post-ride routine. Now I just need to find something to help streamline the rest of that routine!

Thanks for stopping by! This is not a sponsored post – I purchased the above item(s) with my own money and I am reviewing the product(s) because I like them a lot. :) There may be Amazon Affiliate links, but I am not compensated by or affiliated with the manufacturer of the product(s).