Training Week 18
Day 120 | February 15, 2010: strength + abs
Steven and I did the 10-minute YogaWorks Fit Abs, followed by Level 3 of The 30 Day Shred. It was our first time trying Level 3. I had a glimmer of hope before trying it, since Andrea said she found it the easiest of the three levels – but I sure didn’t! Walking planks? Traveling push-ups? All those crazy plyometrics? I was out of breath. I had to pause a few times, and do the modified version of some of the moves. Level 3 will definitely be something for me to improve on.
If you do The 30 Day Shred, which move to you find the most challenging?
Day 121 | February 16, 2010: 5 m run + strength
I finally had a chance to talk to the personal trainer while doing my run on the treadmill in the morning. She gave me some (crazy?) interval/cross-training ideas:
- “around the world” on the treadmill – you set the treadmill at a slow speed then do sideways and backward shuffles, followed by one minute of sprinting – CRAZY
- “extreme” workouts on the elliptical – including backward pedaling
- walking on a very high incline
She also gave me some advice on my form (to try to run with my feet more “under my hips”) and showed me some new rotator cuff and shin exercise ideas.
For the shin exercises, you use the “shin developer” in the photo below. You sit on a bench lengthwise with your shins barely hanging off the end and move that thing up and down. I did three sets of 20, with a 10 lb. weight on the end.
During lunch I ventured down to the gym to see how long my new strength routine takes. I am supposed to do the entire list below twice. I got through it once in 20-25 minutes, then decided I had had enough when I was tripping while doing the second set of Step Ups w/Dumbbells.
This workout is intense. I was sweaty right away. The Smith Machine and Lunge n’ Jump on the Bosu are the hardest parts for me right now.
Distance: 5.0 | Time: 49:05 | 1: 10:11 | 2: 10:00 | 3: 9:50 | 4: 9:41 | 5: 9:23
Step Ups w/Dumbbells: 20 ea. leg @ 10 lbs (ea. hand) x2
Smith Squats: 15 @ 40 lbs, explode up
Isolated Lunge with Hammer Curls: 30 sec ea. leg @ 5 lbs, fast paced
Crunch Fly (on exercise ball): 20 @ 5 lbs
Bosu Lunge n’ Jump: 20 ea. leg
Bosu Push Ups: 15
Bosu 1,2s: 30 sec
Rotator Cuffs (lie on back): 20 @ 3 lbs (ea. hand)
Calf Raises w/Triceps: 25 @ 20 lbs
Rotator Cuff w/Band: 10 ea. side
Day 122 | February 17, 2010: cross + abs + stretch
Ha ha ha, my quads were pretty sore on Wednesday from Tuesday’s strength workout! Luckily they weren’t too sore to keep me from pedaling during lunch.
In the evening, Steven and I did the 10-minute YogaWorks Fit Abs and 10-minute YogaWorks PM Relax & Restore. During the Fit Abs segment, I made a joke about doing a one-armed plank, and Steven couldn’t hear what I said, so I just started laughing and couldn’t stop. Laughing + yoga = bad combo.
Bike Time: 30:00 | Distance: 5.53 (Set on “Ozark Trails”)
Day 123 | February 18, 2010: 7 m run + stretch
We’ve had warm temps all week (low 30s) so I decided to fit in a long run in the reasonable 25°F weather before work. I actually felt pretty warm at times. I even ran without my gloves on for the middle 4 miles!
I woke up at 4:00 am to run, so I would make it to work by 8:00. I am a bit paranoid about the drivers in our neighborhood, especially when it is dark, so I just ran loops around the park, wearing…
this head lamp I found in our silverware drawer. Schweet!
Two thoughts on this run:
- It may be time to replace the shoes. I definitely felt a lack of support on the bottom outside of my left foot.
- Negatives splits are becoming natural. Very strange. Must be all of those forced negative splits on the treadmill training my body!
I did the 10-minute YogaWorks AM Wake-Up Segment when I got back to the house. You know, I can tell that I am becoming more flexible. How exciting is that?! It almost makes me want to go take a real yoga class. Almost.
Distance: 7.0 | Time: 1:08:12 | 1: 10:12 | 2: 10:00 | 3: 9:53 | 4: 9:49 | 5: 9:40 | 6: 9:26 | 7: 9:07
Day 124 | February 19, 2010: cross
I wanted to do strength but decided not to, since I was going rock climbing on Saturday. I didn’t want to be too sore!
Bike Time: 30:00 | Distance: 5.10 (Set on “Ozark Trails”)
Day 125 | February 20, 2010: 8 m run + cross
Warning: picture heavy!
On Saturday morning, Steven and I went rock climbing at the North Wall Climbing Wall in Crystal Lake with Erin, her husband Jason, and Kate. It was my first time meeting Kate and I really enjoyed our time together! I love her sense of humor. I can’t wait to see her again!
North Wall was offering a free belay class at 9:30, so the five us took that and bought a day pass for climbing. I must say, I was really impressed with the employees at North Wall. They were very good-natured, and great teachers. I was kind of nervous about belaying for someone else, but it was super easy!
Kate, me and Erin
They taught us how to tie our own knots for climbing
A Figure Eight Knot
and how to loop the rope and belay when someone else is climbing.
They also taught us commands between the climber and belayer for climbs. After the class, we got to explore the gym and do whatever we wanted! I thought it was so cool that they turned us loose.
We all climbed. I did much better here than before! I think the fancy shoes helped (and the fact that the walls weren’t as tall).
Kate climbing
Kate belaying Erin
Jason climbing
We tried bouldering – climbing without rope –
and slacklining. Erin was really good at it!
We were at North Wall from 9:30 until almost 1:30! We were all pretty hungry afterward so we went to lunch. Then we said our goodbyes to Kate (sad face!), Steven and Jason went to Panera, and Erin and I visited Lippold Park to tackle the snow.
I ran a 5K at Lippold Park in November, on a TRAIL, but we were having issues finding the trail. We ran on the roads in the park until a cop told us the trail is not cleared. Huh. No wonder we couldn’t find it!
We eventually saw what looked like the trail and ran on that, on and off, for eight miles. Can you guess which miles where in the snow from our splits?
At one point, the snow was well above our shins! It was definitely a challenging run. But I loved running with Erin again. The time just flew by.
Erin and I are shoe twins! Same model, same color!
It was a very muddy run… but I LOVED running in the 40°F weather in capris. Woo hoo!
Distance: 8.0 | Time: 1:22:16 | 1: 10:00 | 2: 10:06 | 3: 11:01 | 4: 11:15 | 5: 9:50 | 6: 10:15 | 7: 9:41 | 8: 8:31 | 9: 00:33
Day 126 | February 21, 2010: rest or yoga
I’m not sure if I am going to be able to fit anything in today. I like to get up early on Sundays and get my workout done, rather than wait all day. It’s time to start doing that again.
Week Summary: 20.00 miles
It might be time to actually develop some sort of half marathon training plan. I’ve just been trying to keep my mileage up, and focus on not getting injured. But, I have been doing the same old runs… just trying to run negative splits. It’s time for interval and tempo runs. Yeah, I say that now…
Do you try to have one tempo run, one interval run, and one long/easy run a week?
A link to share:
Shut up and Run! had a great post up this week about runners being judged by non-runners (you know, the whole “running is bad for you!” argument). Check it out!
Themocracy
hahah I love that you found a headlamp in the silverware drawer 😀
Rock climbing sounds so fun- I want to go!
Thanks for the link too. I could totally relate and it had me laughing
ooh you got some great activity photos this week!!!
how high is your step-up bench? i use a bench that i also do bench press on so it is just lower than knee height. i find that doing it just body weight is better for me as far as control (and I still feel it) than using weights. maybe try no weights first and then work up to more weight?
Hmm. I think it is about knee height too. Maybe I should cut back on the weight and build my way back up!
love that it’s called a “shin developer.” sounds more like a job title than exercise equipment! sick head lamp. i found one in our kitchen drawer too but sadly it had no batteries and i’m too lazy to figure out what kind it needs. aw shoe twins! that’s always fun. so is rock climbing
You are one busy woman! What a great week of runs and workouts…mountain climbing too…wow!
Great pics 🙂
I have been doing the 30 Day Shred on and off for maybe a year now and I am just at level 2. I thought I was in good shape but this seriously kills me every time I do it. I guess I need to be more consistent!
I SO want to try rock climbing! Looks like a great time but a good workout too.
You are a machine!!! You are so amazing and inspiring with all your active “stuff.”
I was running about 5 yrs ago-just 3miles at a time at my best, but my knees were trying to kill me. Seriously, I was having trouble sitting/walking/sleeping/breathing without intense pain in my knees. I thought it was because I’m overweight, but now I am feeling like it was a combo of 1) not stretching (ha, who has time for that!) and 2) not having good form. I think I tend to shuffle-my feet are too close to the ground at all times.
I just started again-very slow……2 min running, 9 min walking, 3 min running, 7 min walking, 2 min running, etc. I’m stretching like a little ballet girl and I’m being aware of my non-shuffle gait.
Someday I hope to track my running time like you do!!! Stay tuned…(for about a year at least).
I am so excited to hear you are running again, Kaylen! And that IS the way to do it – nice and slow, with A LOT of stretching. You will be surprised how soon your body adapts. I think it will be sooner than a year! 😉
Sounds like you had a great week – the rock climbing looks so fun but very challenging. And I can’t believe you were baring your legs when there is still snow on the ground – Brrrrr, you are brave!
LOL! See weights kill me but body mechanic stuff I can totally rock out to. Love it! 🙂 In full disclosure, I do a lot of that stuff at my Muay Thai conditioning class so I had some experience with it before heading into Shred.
Your rock climbing day looks amazing! I would love to try something like that. I have no idea if I would be good at it but it would be fun to at least try it!
I’ve never tried Level 3 of the Shred! Although, I find Level 2 a tad bit easier than Level 1. But I hate planks so it doesn’t sound like I’d like Level 3!
Cool shin exercises! Hopefully those keep you from re-injuring anything. I see people at the gym sometimes doing crazy stuff on the treadmill like the trainer described. I’m afraid I’d trip over myself and get flung off the end!
The fact that you found the headlamp in your silverware drawer cracks me up!
I had so much fun on Saturday! Thanks again for organizing the whole thing!
That is what I was thinking with the trainer was walking backwards on the treadmill… ugh, are you kidding me?! I am such a klutz!
I had a ton of fun Saturday too! Thanks for coming all the way out to Crystal Lake. We need to do something closer to you next time!
Aren’t running buddies the best?! And 40 degrees feels so WARM. Bring it, Spring.
I think I’m going rock climbing this week…rock climbing virgin right here! I’m pretty pumped.
Oh yay! I am so excited that you are going rock climbing! You are going to have a great time 🙂
Girl, YOU rock! Serious, rock climbing and running in the snow. That is so not “me.” LOL Way to get out there with all your runs in the snow though. I would honestly, use it as an excuse not to.