July 31 2014

2 Runs, 2 Strength Workouts, 1 Day

On tonight's 4+-mile trail run with Renee.

On tonight’s 4+-mile trail run with Renee. Testing out this outfit for Saturday’s race.

Holy sweat, Batman! I got in a bunch of workouts today even though I didn’t fall asleep fast enough last night to get up at 5 and exercise before work. But it all worked out. (Haha. Get it?)

My co-workers went running again today and so I tagged along again. We went at 11:30 a.m. and it was probably close to 80 degrees. We aren’t used to that kind of heat (I say that with a wink because I grew up in the Sacramento area where it gets up to the triple digits this time of year), so we ran pretty easy. Guys are funny because I feel like they are very concerned about their pace and if they are running fast enough. Or if they were faster than last time.

We ran 2.87 miles in just under 28 minutes or so.

Then I got home and it was too hot out to do anything with the kiddo outdoors (he’s a true Northwest kid: “I hate the sun!”). He LOVES, like LOVES, American Ninja Warrior. So we caught up with that and I got in my Metabolic Effect workout that I’d intended on doing at 5 a.m. This time I used 20-pound dumbbells and I didn’t die! Which is nice.

I did the circuit 5 times in 20 minutes:

  • 8 lunge/row
  • 8 chest press/crunch
  • 8 static squat/row/extension
  • 8 squat/curl/press

Then 5 minutes, AMRAP, of: push-ups and shoulder presses with 10-pound dumbbells.

After that, I did my running strength circuit because I knew I was going running later with my friend Renee and I didn’t know if I’d have time to do it when I got home. It goes like this:

It is Week 2, Day 2
Pedestal Routine:
20 sec prone (plank)
20 sec lateral (plank)
20 sec supine (plank)
20 sec lateral (plank) other side

Myrtl Routine:
Clamshells x 10 each side
Lateral leg raise x 4 (neutral toe, toe in, toe out) each side
Donkey kicks x 10 each side
Donkey whips x 5 each side
Knee circle forward x 10, Knee circle backward x 10 each side
Hurdle Trail Leg forward x 10, Hurdle trail leg backward x 10 each side
Lateral leg swing x 10 (keep hips and shoulders quiet), Linear Leg Swing x 10 bent knee each side

After that I played Jenga Angry Birds with Karsen and we ordered pizza! But I only had a breadstick because after the hubs got home, I headed out to the nearby trails with Renee!

Have I mentioned how much I love trails?!

These are in a new growth forest area like 5 minutes away. It is an area where I’ve seen a bear before. But our bears are more scared of us than we are of them (I doubt it). SOMETHING was moving in the bushes twice on the run and I about jumped out of my Lulu skirt. “Save me, Renee!”

I did have my pepper spray, but halfway through the run, discovered I’d put the strap on backwards and so if I’d try to spray it, I would’ve sprayed myself. Brilliant. Anyway…

Trail Selfie!

Renee, my trail guide, and me.

Renee, my trail guide, and me.

We ran 4.24 miles in about 53 minutes. I talked loud the whole way to scare away the bears. Really not that different than how it usually goes on runs with me…even without bears.

It's official. I have trail shoes. And also some scrapes from berry bushes on the trail tonight and some dust! Yah! Dirt!

It’s official. I have trail shoes. And also some scrapes from berry bushes on the trail tonight and some dust! Yah! Dirt!

I’m SO stoked for Saturday’s trail run.

July 30 2014

My First Trail Race is Saturday, Exclamation Point

First things first. I signed up for my first trail race last night! Before I could change my mind, I registered for the 5-mile Grand Ridge race, which is Saturday morning. Turns out a few friends will be there, too! I ran the course (in a different direction) a couple of weeks ago with Jen, and it was hilly! I’m excited! Can you tell! Use all the exclamation points!

The scenery along the Grand Ridge trail in Issaquah. Are you tired of pictures of trees yet?

The scenery along the Grand Ridge trail in Issaquah. Are you tired of pictures of trees yet?

But, seriously, I’m really into trail running right now. I’m like the Depeche Mode of trail running. I just can’t get enough.

On to today’s workout:

Today’s plan: Assuming I got 7 hours of sleep, I would get up and run before work.

What actually happened: My alarm went off at 5 a.m. I noticed it was sort of dark, I stumbled to the alarm clock and hit “snooze.” Then I went back to bed where I talked myself into getting up (win!). I fumbled around for running clothes, changed and went downstairs where I noticed the clock in my room is at least five minutes slow. Then I remembered I was going to go to work early so I could leave early to get to my dentist appointment on time this afternoon. Ugh.

I stood there, blinking, trying to do the math to see if I had enough time to run. It was 5:20. I needed to leave my house by 6:15. I wanted 3 miles. So that would have me back by 5:50ish, then I need to stretch. That’s almost 6. Then a quick rinse-off in the shower: 6:10. Getting dressed, throwing my lunch together…so a collapsed on the couch for 15 minutes instead (lose).

Okay, in retrospect, I might’ve been able to pull it off, especially if I’d planned. I should know better…but I was watching an episode of Boundless (which I’m hooked on thanks to my friend Michelle) Tuesday night in which they run the Caballo Blanco Ultra, and then I went to bed. I just sort of…forgot I was planning to run in the morning.

And you know what else. I’m also sort of afraid of running so early in the morning in the dark by myself. I will have to bring Mace and wear a headlamp or bring a flashlight. I need to get used to this. Also, I hope to get a gym membership so if I’m not feeling brave, I can go treadmill it up inside.

The actual workout:

Since my treadmill is still out of order, I had no running options this afternoon. It was hot anyway. So I rode my bike on my trainer in my air conditioned house while watching yet another episode of Boundless (this time it was endurance SUP–ouch). I wanted to get double the miles I would’ve gotten with a run, so I just aimed to get more than 6. I did 7.8 in 35 minutes and called it good.

Grilled chicken, broccoli and quinoa for dinner. And I did not gorge on Cheetos when I got home today! (Because they are all gone and the bag is in the trash.)

July 29 2014

Today’s Workouts: Weights, Running, Walking

My son and I went hiking on Friday, too. My favorite part was this hill we ran up and he said, "These hills are no match for me!"

My son and I went hiking on Friday. My favorite part was this hill we ran up and he said, “These hills are no match for me!”

Some poor eating habits over the past week coupled with no Metabolic Effect weights circuits have left me feeling and looking bloated around the middle. So, I had planned to run twice today: once at 5:15 a.m. and once during my lunch break with co-workers. But I decided I needed a weights workout more, and so I did that before work this morning.

Here’s my workout:

The goal: Do 8 reps of four hybrid moves with heavy dumbbells, and do as many intervals as possible (resting when your heart rate gets too high) in 20 minutes with the goal of getting up to at least 5 intervals. Then, do 5 minutes AMRAP of two moves.

I used 15# dumbbells. I’d been using 20#s, but sine I took a week off, I wasn’t sure I could lift 20s. The 15s were too easy, so I guess I need to go back up to 20. Sometimes, though, it does depend on the move. For example, side arm raises are super wimpy and I have to use 12s.

What I did:

  • 8 lunges with a row
  • 8 chest presses with a crunch
  • 8 rows with a tricep extension while in a static squat
  • 8 squat, bicep curl, shoulder press
  • AMRAP: bicep curls (used the 15# DBs because I forgot to bring 8s downstairs—you are supposed to use half the weight) to failure; tricep dips to failure.

Run workout:

A couple of dudes at work have been running, and they didn’t care if I came along, so this is the second time I have gone running with them. They are just sort of starting out, so the runs are nice and easy. Conversational running. Last week, we went on Wednesday and it was dumping rain. This week, it was almost 80 degrees without a cloud in the sky.

Last Wednesday's running weather.

Last Wednesday’s running weather.

I’m learning to take miles where I can get them. Not every run has to be a specific workout.

Lately, I’ve been doing my running strength routine after each run. I don’t have time when I run at work, so I did it this evening. It’s a routine from Coach Jay Johnson. Here’s what I’ve been doing:

This is Week 2, Day 1 -
Pedestal Routine:
20 sec prone (plank)
20 sec lateral (plank)
20 sec supine (plank)
20 sec lateral (plank) other side

Myrtl Routine:
Clamshells x 10 each side
Lateral leg raise x 4 (neutral toe, toe in, toe out) each side
Donkey kicks x 10 each side
Donkey whips x 5 each side
Knee circle forward x 10, Knee circle backward x 10 each side
Hurdle Trail Leg forward x 10, Hurdle trail leg backward x 10 each side
Lateral leg swing x 10 (keep hips and shoulders quiet), Linear Leg Swing x 10 bent knee each side

Hiking:

Me and my son met a friend and her kids for a hike through the trails around here. We walked pretty slow, going at the kids place, the entire time…until we came to a hill and they sprinted up it. Kids are weird. ;)

Here’s the plan for the rest of the week:

Tomorrow’s workout: As long as I get 7 hours sleep, I will get up and have a run before work. God willing! Hopefully, I will have enough time to do my strength workout afterward. If not, I will do it either during my lunch break or after work.

 

Thursday: Full body strength workout from Rob Krar before work. Easy run during lunch.

Friday: Metabolic Effect circuit; maybe some light running.

Saturday: I might be running a 5-mile trail race on Saturday. Haven’t decided.

Sunday: Easy, short run for recovery or no run depending on how I feel. Or a long run if I don’t run Saturday.

I’m trying to get used to doing morning workouts again since my work schedule will change in about a month. Once school starts, I will be the one getting the kid up and ready for school and to the bus stop before I leave for work.

I will then be able to get up a little later than I get up now to work out before I start the day. But I need to make getting up and exercising a habit again since I’ve been doing my workouts in the afternoon for almost a year now! Definitely going to be an adjustment!

Since I have accepted that I really am passionate about running, it makes it easier to get up and do it. I get to run. I get to exercise. I am lucky to have an employer that is letting me shift my hours around. I am blessed with this life.