Training Week 12
Ugh, this is way too long. Trying to work on that! If you decide to skim, make sure you check out my wipe-out story in the January 9 section (and I always appreciate your feedback on my questions in bold!).
Day 78 | January 4, 2010: strength
I had nightmares on Sunday about how busy the gym would be Monday (due to New Years Resolution-ers). How sad is that? It was unusually crowded. There were a lot of new faces, and a lot of randomness (meandering from machine to machine) but I only had to adjust my routine a bit.
I ended up using the new machines on Monday, and had to up the weight a bit on them (the weight was in different increments than the old machines). Yep. I had shaky arms afterward. Loved it!
Ha ha. I heard a funny conversation in the locker room while I was changing to go work out. One woman was getting ready to leave and another woman came in and recognized her. “Oh!” said the women who was walking in, “You’re starting the new year off right!”
“Actually,” the other woman said, “I have been doing this since October!” (Then she talked about one of the trainers and how great the program is that she set up for her and how it “saved her life.” Yeah. She said that.)
I bet that woman who had just finished her workout was feeling pretty good about herself, being able to say she had been working out since October. The other woman did say this was her “first workout.” Hope she can stick with it!
Biangular Lat Row: 15 @ 30 lb, 15 @ 50 lb, 15 @ 50 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
Biangular Chest Press: 15 @ 30 lb, 15 @ 50 lb, 15 @ 50 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Seated Leg Press: 15 @ 70 lb, 15 @ 70 lb, 15 @ 90 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Woodchop: 15 each side at 30 lb
V Bar Pushdowns: 3 x15 @ 30 lb
Day 79 | January 5, 2010: 6 m run + cross
I don’t know what it is about running on the office treadmill in the morning, but it has been going really well for me. I think I am a morning runner.
I headed back down to the gym at lunch time for some biking. A coworker saw me taking my jewelry off (to lock at my desk) and said, “Are you going to the gym? Weren’t you there this morning?!” (Why yes, I was, remember, you said to me “Your motivation sickens me, Kim!”). Ha. She was only teasing me, but hey, I told her, I have nothing better to do at lunch time…
The only problem is that I am starting to get really hungry. And it’s hard not to eat everything in sight!
Distance: 6.0 | Time: 59:34 | 1: 10:21 | 2: 10:11 | 3: 10:00 | 4: 9:50 | 5: 9:41 | 6: 9:31
Bike Time: 45:00 | Distance: 8.22 (Set on “Ozark Trails”)
Day 80 | January 6, 2010: strength
What is your opinion on strength workouts – should you target areas, like “upper body” or “lower body” per day, or do entire body strength workouts?
I fit in what I can – strength 2-3 times a week, so I focus on whole body (like below). But I overheard this guy telling another guy in the gym about how disappointed he was when his son came home for Christmas and he found out that the son’s college track coach had them doing entire body workouts in the weight room. I was surprised he was so upset (I’m so nosy, I know!).
Biangular Lat Row: 15 @ 30 lb, 15 @ 50 lb, 15 @ 50 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
Biangular Chest Press: 15 @ 30 lb, 15 @ 50 lb, 15 @ 50 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Seated Leg Press: 15 @ 70 lb, 15 @ 70 lb, 15 @ 90 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Day 81 | January 7, 2010: 6 m run
I had another great 6-miler on the office treadmill (well, great until the last 7 minutes when I had to poo like no other). I get there early, turn on NBC and read the captions while I run and listen to music. Ha, it would be so cool if there was a station I could turn out to read blogs! Would you tune in? The only problem would be leaving comments.
Distance: 6.0 | Time: 59:34 | 1: 10:21 | 2: 10:11 | 3: 10:00 | 4: 9:50 | 5: 9:41 | 6: 9:31
Day 82 | January 8, 2010: cross
This post is getting WAY too long, so I am not going to say much about this uneventful hour bike ride (okay, except that I read a copy of Health and liked it – I might get a subscription).
Day 83 | January 9, 2010: 8 m run
Saturday should have been our half marathon in Disney World. I thought I would feel really sad that we were unable to race it (we had already paid the race fee – over $200 for the both of us), but when I saw the weather, I was happy we stayed home.
That snapshot of the weather was taken at 8:20 AM ET, at least 30 minutes to an hour after we would have been finished running – so it would have been even colder when we started running. The whole point of going to Disney was to have a fun, warm vacation in January. Guess this wasn’t the weekend for that (someone from my office went – I will have to ask them how it was)!
Ha, of course, I write that, then I am about to tell you how I ran 8 miles in this instead:
Well, I expect that kind of weather here! I couldn’t take another treadmill run. And even though we got a lot of snow this week, the sidewalks were mostly clear in my part of the neighborhood.
Can you tell I am smiling?
I didn’t feel cold at all when I was running. It was a comfortable and fun eight miles. Even with this:
Now, my pants didn’t look like that when I left the house. I was coming up to a turn right before the 7 mile mark. There was a huge patch of ice at the turn, and every time I had passed it before, a dog barked at me from inside a nearby house. It had startled me the first few times, so this time, I mentally prepared for it. When the dog didn’t bark, I kind of turned to look at the house, and slipped, landing on my left knee. I got back up to keep running and noticed I tore through my outer pants AND my tights! A very hardcore fall! But I didn’t feel too sore when it happened. Strange! It will definitely bruise this week.
I had two Orange Shot Bloks (first time trying them) at about 4.5 miles. Of course, being brilliant (see slipping, above), I left them outside on our porch and they FROZE. So, there was some chewing involved. I may have actually liked them better that way! I didn’t notice a surge in energy, but didn’t run that much farther anyway.
I listened to a Vegetarian Food for Thought podcast while running. I know that vegetarian topics might not be interesting to everyone, but I really enjoyed it and recommend checking it out. There are about 100 free episodes, I think. I listened to one called “The Compassionate Kitchen: Eating Healthy in the Recession” and liked the style of it and the tips for saving money during the “recession.” I have been getting sick of listening to music and miss having someone to talk to, so this keeps me stimulated.
Ha, isn’t it funny how much dirty clothes you end up with after a cold weather run?
Distance: 8.0 | Time: 1:17:30 | 1: 9:51 | 2: 9:51 | 3: 9:49 | 4: 9:45 | 5: 9:41 | 6: 9:40 | 7: 9:40 | 8: 9:10
Day 84 | January 10, 2010: cross
I decided to take a bit of a rest day and just did Level 2 of The 30 Day Shred with 2 pound weights.
Week Summary: 20.00 miles
I felt really good this week – sore, but in a good way. Hmm, I do need to ask though, have you ever had soreness in the outside muscle of your lower leg? (In the area circled in red in the picture below – not sure why I decided to take a picture of MY leg, then circle it, instead of using some random leg on the internet.)
My right leg has been sore there for about two weeks. I can’t figure out what it is (online). I started to ice it a bit Friday night. It starts at the top of the leg and kind of runs down to my ankle.
I saw a few other things on the internet this week I thought I would share:
How flexible are your hamstrings? I’ve feared mine are very tight since I visited the doctor in September and they confirmed it. I saw this article on the Runner’s World website that says hamstrings are one of runner’s tightest muscle groups, and gives a stretch to follow to make them more flexible.
Does anyone participate in the forums on the Runner’s World website? I don’t follow them, but saw this thread (in their newsletter) asking about running blogs for inspiration – you night want to share yours!
Themocracy
mine are crazy tight. AUGH. (hammies, that is.) hmm. im not sure about the outer leg being sore, but mine hurt there (similar to shin splints) possibly from my flat arches.
as you can see, i don’t focus on “arms” “legs” “chest” for their own workouts. I mix it up, and mostly do random shit like full body things like power cleans, as well as pushups and box jumps for plyos.
.-= Author’s last blog post… my feet hurt..coz i’m kicking so much ass =-.
When I strength train, I always do full-body work outs. It’s nothing too intense though (like I’m not sore the next day).
Um, props to you for running in 9 degree weather?!? I completely understand though (the treamill gets boringgg)
Sorry about the fall! It looks painful 😕 I guess it didn’t hurt that much because it was so freakin cold outside!
Sorry this comment is getting long. I read through the whole post b/c it’s entertaining! 🙂
.-= Author’s last blog post… Homemade Protein Bars =-.
I do whole body strength because that’s what I have time for. It’s probably better to focus on upper one day and lower the next because it would be a more intense workout. I just don’t have that kind of time! LOL
Depending on how cold it is depends on how many layers I have on. I wear the same running clothes all week to save on laundry (water, detergent, etc.). After running I hang my clothes on a drying rack and spray with febreeze to freshen. They don’t really smell all that much because they get to air out. Sundays are my long runs, so after that the clothes get tossed in the laundry. 😀 I’m sure some might think that’s gross but whatever, it works for me!
I definitely need to get one of those face covers like you have. Today my face was so cold I only managed 5 miles. Brrr!
.-= Author’s last blog post… January 8th, 2009: you’re my lobster =-.
If I tried to wear my running clothes more than once Steven would KILL me. I am the stinkiest person in the universe. I sweat like no other, ha ha! That would be a great way to save on water use though!
So sorry about your fall! Ouch. I know my hamstrings are tight, in fact right now they hurt and I haven’t even exercised yet today. It was 14 out and I decided to wimp out until the sun comes out later.
I am amazed too at how many clothes I take off after walking in the cold air. It’s like layer after layer after layer!
.-= Author’s last blog post… Another Birthday =-.
Hope you’re okay – that rip looks like you could have gotten hurt! Nice week of great workouts. Thanks for sharing.
.-= Author’s last blog post… Let’s Talk Running Clothes =-.
You’re doing awesome with your treadmill runs!
Since I started using the computer program at the gym to tell me my strength workouts, I’ve noticed it has a pattern. It will have me “focus” on a certain part of my body (triceps, shoulders, legs, etc) for three times in a row before switching. However, each workout includes some of the same exercises (leg presses, bicep curls, back extensions). Speaking of which, does your gym have a back extension machine? If so, you should definitely use it. Might help with some of the back pain you’ve had.
That sucks about your fall! Hopefully that wasn’t your only pair of tights/pants!
My calves get sore in that spot when I’m dehydrated or just haven’t stretched enough. We had a podiatrist speak at our last running club meeting and he claimed that calf cramps and pain is mostly caused by not stretching enough. But, he says, you have to be sure and stretch both the calf muscles. This website has a good description of both stretches.
My hamstrings ARE tight. I can still touch my toes, though, so I don’t think they’re as tight as some people’s. Like Jason’s. He’s not even a runner and he can’t touch his toes!
.-= Author’s last blog post… Return of the Treadmill =-.
I love the Compassionate Kitchen podcasts!! In fact, I was just listening to one about 10 minutes ago!
Your poor pants! Sorry you had a wipeout 🙁
.-= Author’s last blog post… Keen on Quinoa =-.
I have very tight hamstrings and I suffer ITB. For me stretching is key and I must admit I am not always good about. I should be stretching 2x a day but I tend to forget and only stretch when I work out or at night. This is a goal of mine this year to do more!
I have mixed feelings about the gym in January! I want people to go for it and get healthy but I am frustrated when I get there and I have been doing it for years and I lose out on equipment to new people. Yesterday there was a mother/daughter just getting on stuff for like 5 mins and then walking around and doing something else for 5 mins and etc. If people are serious, I am all for it but I feel like many do it because they feel like they have to.
.-= Author’s last blog post… Amazing New Gym and The 500 Mile Club =-.
Ouch on the fall and the tearing of your pants. As you well know, dogs can be more distracting than cats. A cat would have been sleeping inside the house.
As for the leg pain, as much as you are working out, your pain may be adjustments that it’s making. For the year I didn’t do much working out, I had sharp pains that would come and go. Since I started my workouts again, stretching out has introduced new pains. But they are not sharp anymore. They are more soreness, or adjustments.
.-= Author’s last blog post… The Eyes Have It =-.
I work out with a trainer and he is very in favor of full-body workouts. However when you do full-body you need to have a day of rest in between for your muscles to recover. (It is actually the recovery of the micro-tears knitting themselves together that makes your muscles bigger, and if you don’t rest, they don’t have a chance to do that). So it’s only if you’re working out two days in a row that you need to alternate upper body and lower body.
I think the guy you overheard at the gym sounds like a doofus.
Glad you are O.K. after your wipeout! I wonder what is going on with your leg pain but I don’t have a clue.
.-= Author’s last blog post… I Feel Good!!!! … and Then Bad 🙁 =-.
Ouch! I’m sorry about your wipe out. I have yet to have one but I have come close due to honkers (seriously, I will never understand the need of random drivers to honk when you are minding your own business on a sidewalk, not in anyone’s way.)
Great week of working out, Kim!
.-= Author’s last blog post… New Recipe Friday =-.
Glad you survived the wipeout…winter running is hazardous. And you’re right, it does take so much more gear and clothes. About strength training: before I started running much I did strength training about 3 days a week and would break it down into: back/biceps, chest/triceps, legs with a little abs each time. I haven’t figured out a good method with running though. I’m always afraid of my legs being sore or fatigued from weights and that impacting my running.
.-= Author’s last blog post… A look back…2005 =-.
I am not sure what is right or best. I work on upper body one day at the gym, then next time I’m there, I do lower body. Lately, I have been doing home workouts with Jillian Michaels and Jackie though. It seems those are whole body. Just haven’t been feeling the gym thing for now. Sucks that you run was cut short due to the bowls. I have to press pause sometimes, while at home, ya know 😐 Home workouts can have their benefits! Sorry about the fall. Hopefully it isn’t too bad of a bruise, Judging from the shreddage of your pants though, I’m not sure 🙁
I see I’m not the only one running in the frigid cold! I didn’t think my luna moons had gotten that cold until I tried one later inside and they were so easy to chew. I guess the cold really affected them.
Where did you get your neck/face wrap? I need something like that. The one I have is too loose.
Hope you’re feeling better from the fall!
Oh gosh! I cannot imagine the Luna Moons being even HARDER to chew.
The hood is from Under Armour – click here. I really like it because you can pull it down so it covers as much or as little of your face as you want.
My friend Runner Jessica always complains about hamstring knots, but I never have problems with them (at least, I don’t think I do).
And I can’t believe we both fell on ice and ripped our tights! What is this conspiracy?!? Stupid mother nature.
.-= Author’s last blog post… Frenchie friend is here! =-.
Lady-Youre crazy (in a good way of course!) Running outside is negative 4 degree weather? I’m not sure I could handle that! Glad youre not really injured after that fall, must have fallen pretty hard to go through so many layers!
I havent even tried running in the evenings yet, granted I’m only into week 2 of our 18 week program, but I know how I am, if I wait until late, just just wont happen. Plus I feel so amazing the entire day after I’ve done my jog/walk in the AM!
.-= Author’s last blog post… Weekend Recap and Monday Weigh In =-.