Tag Archives: running

Being Patient With Myself (or Being Ok With A 3 Workout Week)

I originally planned this past week to be a 4 workout week because I knew that this week was likely to be a 3 workout week. I’m now having 4 workout weeks be the norm and 3 workout weeks to be rarer instead of how it used to be the other way around. But this week was another one where my body was telling me stuff and I just had to listen. So I had 3 workouts and they weren’t all up to my normal abilities.

Monday was a strength day. I knew I’d be going to Disneyland that day, plus I was dealing with some hip pain and nausea, so I decided to walk the entire workout. It was probably a smart choice for me because a lot of the work was longer segments on the hills. I can do running on hills for short bursts, but I definitely can’t really do longer running on hills just yet. Most of my walking was at 6, 8, or 10% and it was tough to feel like I was getting a good workout in because I’m so used to running.

We also had one cardio block on the rower and it was a pretty fun challenge. The goal was doing 100 meters in as few pulls on the rower as possible. Doing as few pulls is tough because your brain is telling you to go super fast to get it done. But really you have to take your time and take long pauses at the beginning and end of each stroke. It’s an exercise in patience and I’m getting better at it. The goal was to be able to do 100 meters in under 10 pulls and I knew I could do that since on these pull challenges I usually average 10 meters a pull. In the time we had on the rower, I had time to do 4 attempts. 2 of those attempts were at 8 pulls and the other 2 were at 7 pulls. I’m pretty happy with myself with that effort.

Once on the floor, I focuses on heavier weights since my cardio wasn’t as good as normal. We did have rowing on the first block with 200 meter rows (I did them between 40-42 seconds each time). The second and third block on the floor was mainly arm work like pull overs, triceps, upper cuts, and raises. And the last block was all ab work like planks, crunches, and toe reaches. Even though I felt disappointed with my cardio, I knew I’d be doing a ton of steps at Disneyland and I feel pretty happy with what I was able to do on the floor.

Wednesday was a run/row day and I was pretty excited about it. I knew it was going to be a very difficult run/row, but it was a great opportunity for me to prove to myself that I’ve made some really great progress. On the running part, it started with .25 miles, then .5 miles, then 1 mile. And the rowing was 1600 meters, 800 meters, and 400 meters. I had a feeling I wouldn’t get through the mile so I put my energy toward the first 2 segments. I was able to run the .25 mile run pretty easily (it’s still so crazy to me that running that has become easy to me now) and then I headed to the rower.

I checked my records, and my previous PR for 1600 meters was almost 2 years ago and it was 8:15.2. I had a feeling I could do it in under 8 minutes flat and set that as my goal. Distance rowing is still tough, but I’m getting better at it since we’ve had some more opportunities for it. And I think the endurance I’ve been building with my running is helping my rowing too. I tried to not focus on the rower while I was rowing because I knew I’d be on there for a while. I finally looked down at around 6 minutes thinking I would be close and I was much closer than I thought I could be to being done! So I decided my new goal would be to go all out for the end and maybe be able to take a full minute off my 1600 meter row. I think I was in a bit of shock when I was done.

I did just over 1:02 faster than my old PR! That’s pretty insane and I think that it was a really great time for me. I knew I’d PR on my row, but to think I could PR by that much is mind-boggling. I was pretty exhausted after that row, but I still wanted to do my best on the next running segment. I’m not sure how I did it, but I managed to run the entire .5 mile run too. I did the 800 meter row in 3:27.5 which is less than half the time it took me to do double the distance so that was pretty great too. And I only got started on the mile run by the time it was time to switch.

The floor work had an interesting set up. There were 4 blocks and the first 3 blocks all started with a minute of timed work like squats, pushups, and rowing on the straps). After that, we had about 4 minutes to do 2 different moves. The moves after the timed work was mainly arm work and a lot of it was rowing (which seemed mean after doing so much rowing during the run/row). The very last block on the floor was timed ab work like crunches and leg lifts. We also had a 90 second plank hold to finish which felt pretty easy considering all the plank work I did in my challenge last month. I’m happy that planks have gotten so much easier for me and I’m excited to see what other plank progress I’m going to make soon.

Friday was another run/row day but it was also a strength day so that meant hills. I originally planned to do all the running as running and it started off great with a .5 mile run which was at a flat road treadmill (which is 1%). I actually was able to get my speed up and did it at 4.7 mph instead of my usual 4.5 mph. Next was a 450 meter row which I wasn’t too worried about since I was focusing on the next run segment.

Next was supposed to be .4 miles at 2% and I assumed I’d be able to do it. But my body was saying otherwise and after less than a minute I had to switch to power walking. It was disappointing because I was so set on running, but I’m really learning to be patient with myself and knew it would be best to not run. My body was hurting from some hip pain plus I had eaten too much the night before (more on that in a future post), but I was hoping that I could overcome that. But once I started walking I was feeling better so I know I made the right choice. I did the 350 meter row, the next run segment (as a walk again), and just had enough time to finish a 250 meter row when time was called. I didn’t get all the way down the run/row assignment, but I got almost done which is pretty good for me.

Once on the floor, I again wanted to do heavier weights because I felt like I had to make up for what I didn’t do on the treadmill. We started with lateral lunges and I was able to use 20 pound weights in each hand. It wasn’t easy and I had to take breaks, but I got through the entire set. I did my front raises with 15 pound weights (usually I use 12 pounds) and I even used weights for my hip bridges and scissor kicks which I usually do without weights. In the second block, I wasn’t using much heavier weights than normal, but I didn’t go easy on myself either. And we ended with a core blast with a medicine ball and I went for the 10 pound one instead of 8 pounds. I felt like I really made up for my lack of running with weights.

Leaving Friday’s workout, I had every intention of making it on Saturday. So I probably didn’t go as hard for that workout than I would have if I had known I was going to skip Saturday. But Saturday morning things changed and I knew it would be best for me to not work out that day. It’s not easy for me to listen to my body because I’m always trying to push myself, but I’m trying and I’m seeing the results when I do pay attention.

I’m a bit paranoid about not hitting my workout goal for the year, so I might try to see if I can fit in another workout this week. It might not be possible and I might have to be ok with 3 workouts for 2 weeks in a row. It’s not the end of the world, but I’m so set in my plan that it can be hard to deviate from it. But this is all a lesson in patience, listening to my body, and not being too hard on myself. It’s just tough for me to do that sometimes.

Celebrating At Orangetheory (or 3 Years Down)

I didn’t realize this going into this past week of workouts, but this week was my 3 year anniversary at Orangetheory! It’s so crazy to think how 3 years ago I had my first class that was so tough I could barely walk the next day. I’ve come so far in those 3 years and I’m just so grateful that I was given the opportunity 3 years ago to try a class. I never thought I could fall in love with a workout so much, but here I am 3 years later loving things more and more and wanting to push myself further and harder.

Monday’s workout was a 3G because it was a holiday. Holiday workouts are always like that, so I was prepared going into class that it would be a 3 group workout. I started on the treadmill and it essentially was a 15 minute run for distance. It really was more like run 1.5 miles, walk, and then run more; but I knew that I couldn’t do 1.5 miles in 15 minutes so I looked at it as 15 minutes for distance. I had never run for 15 minutes before, but I’ve done close to that so I figured I should go for it and see what happens.

I did the first 12 minutes at 4.5 mph and tried to kind of go into my head and just think about anything other than running. I went through my schedule in my head and did some blog post planning and just kept running. Then for the last 3 minutes I was bumping up the speed a little bit each minute just because I wanted to see how far I could get. I didn’t really have a real goal in my head for how far I wanted to go, but I figured 1.125 miles sounded nice to me. And of course because of how stubborn I am, I was able to do more than that and ran the entire 15 minutes without stopping! Sorry for the blurry picture, I was so out of breath at the end of the run!

Next, I went to the rower where we had a 2,000 meter row. We don’t have 2,000 meter rows that often, but I do have them when I do the Dri-Tri so I’ve done them a few times. I was not expecting to PR on the row since my PR was during the Dri-Tri when the rowing was first so I wasn’t tired. All I wanted to do was row the entire time without taking a break. And I wanted to see if I could be under 9 minutes. Those seemed like good goals considering I had just come off of a 15 minute run.

Again, I just tried to get into my head and think of anything other than the rower. I was daydreaming and just trying to keep a steady rhythm on the rower. It was tough not to go really hard at the beginning since I do that a lot on my sprint rowing. But I started slower than I’m used to and was able to stay pretty steady the entire time. I didn’t take a break, did it under 9 minutes, and I was only 12 seconds slower than my PR! That was totally unexpected!

The floor work that day was pretty varied and I focused more on form than anything else since I was so tired from the running and rowing. We had chest presses, deadlifts, pullovers, strap work, and plank work. By the time class was done, I was feeling on top of the world from all the awesome work I did!

Wednesday’s workout was a power day. Every block was 4.5 minutes long so I decided to challenge myself to run everything including my base paces. With the blocks being so short, I would only have to run for 4.5 minutes at a time before having a walking recovery. It would be more running than I’m used to, but the length of each run wouldn’t be too bad. I used my normal push pace speed to be my base pace and only increased the speed about .2 mph to be my push pace. That’s not as much of a difference as you are supposed to have, but I didn’t think I could do much more and still come back down to a run. It wasn’t easy to not have the walks that I’m used to, but this was a good test for me with intervals for 5K training. Maybe I can do 4 minutes running/1 minute walking next time?

The floor was also 4.5 minute blocks and each block had 2 moves in it so it went pretty quickly. We had lots of chest and plank work in those mini-blocks and we had rowing in the last block. It was a 100 meter row and I wanted to see if I could PR. I had thought that my PR at the time was 17.4 seconds so I wanted to beat that. I did the rows in 17.6 and 17.5 seconds and was a bit upset about that. But then when I looked at my rowing record tracking, it looks like my old PR was 17.6 seconds so it looks like I did PR after all! I’m not as good at tracking my rowing records as I am with my treadmill ones (mainly because I don’t always have my phone with me to take photos on the rower) but I’m working on getting better at that so I can focus on those records now too.

Friday’s workout was an endurance day where we didn’t switch between blocks. I didn’t try to do anything too crazy with my running since I had 2 very run heavy days already. The entire workout on the treadmill was basically 90 second pushes with bases in-between. The bases were between 30 seconds and 2 minutes and I did walk then for each one. I kept my pushes at my normal speed but worked really hard to sprint for the all out paces that we had (I got up to 6.7 mph). In the 29 minutes we were on the treadmill I got 1.95 miles done. So I was pretty much at my 2 miles in class target.

The floor work was in 2 blocks and the first block had chest presses and squats which I was able to do with 2 20 pound weights. We also had Spiderman planks and rowing. The rowing was 300 meters and all I wanted to do was be under a minute. My first attempt was 59.7 seconds and my second attempt was 59.2 seconds which was a new PR for me! I’m only able to take a few tenths of a second off of my rowing PRs which is tough for me since I’m used to huge PRs on  the treadmill. But any improvement is a good thing and I’m starting to get used to seeing only minor improvements. The second block was mainly strap work and abs which was a nice break and I was able to slow down my heart rate a bit and just focus on my form.

Saturday’s workout was a strength day and a 3G class. I had decided even before knowing it was a strength day that I would be walking. But it’s always easier for me to walk on strength days. It’s funny how I’m thinking of a day where I only walk as a recovery day compared to even a year ago where my recovery days were on the bike. It’s funny to me how much I’ve changed when I was so sure that I wouldn’t be able to do it.

The treadmill was pretty normal for a strength day. Lots of incline work and I just tried to increase my inclines a bit more than I’m used to. I was doing a lot of my work at 8-12% incline and kept my speed steady at 3.5 mph. I didn’t get my heart rate up as much as I would have liked, but again this was a recovery day and I knew I wasn’t going to be able to do as much as I normally do.

After the treadmill my group went to the rower where we had increasing rows with bicep curls on the rower and lunges off of the rower. The first row was 300 meters and I had no goals in my head. I wasn’t even worried about getting it done in under a minute. It ended up being around 1:06 (I’m not totally sure) but that was fine with me. The bicep curls on the rower were a nice recovery and I was able to go really deep with my lunges because I could steady myself on the water tank of the rower. My next row was 350 meters and I don’t really remember what time I did that in. My last row was 400 meters and I had an idea in my head that I want to be able to do this in 1:30. That’s really fast considering not long ago I was doing 300 meters in 1:30. But since it was my last row I went all out and ended up being pretty close to my goal! Now I’ve got something to work toward and I’m excited to see how long it takes me to get those last few seconds off.

On the floor, we had a longer block that had a lot of things that I was able to do with 20 pounds weights (lunges, deadlifts, single arm thrusters) and we also had a bit of plank work. And on the floor we ended with a 3 minute core blast where we had regular crunches, static crunches, toe reaches, leg lifts, and a 1 minute plank hold. That 1 minute plank hold wasn’t too bad, but I think that’s because I’m used to the super long planks from my last monthly challenge. I’m so happy that I’m seeing the results from that challenge in my workouts.

Overall, another amazing 4 workout week for me. I didn’t know it was my OTF anniversary until Thursday, so I think it’s awesome that I was able to accomplish some great challenges and PRs not even knowing that I was celebrating my time at OTF. I’ve accomplished so much in the past 3 years, and even more in just the past year. And I can’t wait to see what my fitness journey will look like in the next 3 years!

Setbacks and Goals (or Still Figuring Out What’s Next)

Last week I wrote about how I’m trying to figure out what is next in my fitness journey. I’ve hit more goals than I ever could have imagined and that has encouraged me to set my goals bigger and better. So many things I’ve done this year were not even an idea in my head a year or two ago. I never imagined a year ago that my running would be where it is now. So while I really do want to have more goals in my workouts, it’s hard to know what to set them at because I don’t know what I can do. But I decided to try this past week to see what I could do to try to get some new goal ideas.

Monday’s workout wasn’t one of my better ones. I’m still having nausea issues now that I have my period again. It’s much better than when I was a teenager (before I went on the pill), but I can get some days where it’s pretty horrible. Fortunately, my OB/GYN prescribed me some anti-nausea meds and those help so much. And I am now packing them in my purse with me for emergencies. But having them in my purse is a new thing and I didn’t think about it on Monday.

My workout on the treadmill started out ok. It was a strength day which meant running on hills. I started running at a lower incline when my nausea hit me hard. It almost took my breath away it was so bad at first. I immediately stopped running and started to walk. I did my inclines as usual, but the nausea was making me need to jump the rails of the treadmill pretty often to catch my breath. And when we were about 27 minutes into the 30 minutes on the treadmill, I remembered that I have my anti-nausea medication in my purse which was in my locker in the lobby. I ran out of class (probably the fastest I’ve ever run), got my purse, took my meds, and hoped the medication would take effect quickly. Most of the time, I feel relief within about 10 minutes and I knew I’d be on the floor then. It’s unfortunate that my treadmill workout had to suffer so much, but hopefully if this happens again to me I’ll remember that I pack my medication.

Once I got to the floor, I was waiting for the medication to kick in but I got to work on the first block right away. It was squats, tricep work, and knee tucks using the ab dolly. I’ve been testing out using the ab dolly on my toes and not my knees and was able to do about half of the knee tucks that way. I still need to work on strengthening my hips to be able to do all the work on my toes, but I’m getting there. On the second block we had lunges, roll outs on the ab dolly, and hip bridges followed by a 300 meter row. I’ve PRed on my 300 meter row recently and figured that feeling the way I felt I probably couldn’t PR again that day. But I still wanted to be under 1 minute (I’m so stubborn!). I worked so hard and felt like I was going to make it, but I did my row in 1:00.0 exactly. It’s a bit frustrating to know how close I was to hitting that goal even when I felt as bad as I did.

Wednesday’s workout went better for me. It was a mix of endurance, strength, and power and I was doing some pretty good running. I was fine with the longer push paces on the endurance block which included a 3 minute and 2 minute push. When we got to the strength block, I was able to run at 2% but after that I decided to walk. And in the power block it was push and all outs and I was able to run them all.

The floor was one long block that had a good mix of things to do. We had squats, hip swings, rowing on the straps, push ups, plank jacks, and ab work. But then there was a rowing component that started with a 1200 meter row. 1200 meters is a pretty long row and I remember back when I couldn’t row that much without taking a break. Back then, my goal was just to try to do it without stopping. Now that I know I can do that I’m working on what time goals I want to have. It used to be that I would do 100 meters every 30 seconds. My power on the rower has been increasing a lot, so I decided I wanted to see how close I could get to 5 minutes for the 1200 meter row. That would have been an average of 25 seconds for each 100 meters and that’s pretty fast for me when I’m doing more than 300 or 400 meters. But to my surprise, I was able to do it in 5:06.2! That’s a lot closer to 5 minutes than I thought I could be!

Friday’s workout was another strength one and I knew going into the workout that I wasn’t going to be able to do a lot of hill running. Fortunately, this workout has some decent flat road work and there was a walking segment built in. Each of the treadmill blocks started with 90 seconds of a push on a flat incline so I could run that. Then there was a 3 part hill climb where runners were supposed to run at 4%, 8%, and then power walk at 12%. I did that as a walk (6%, 8%, and 12%). And each block finished with an all out pace at 4%. 4% was a bit tough for me that day, but I’m glad I challenged myself and did it.

The floor work was 2 blocks and the first block was all work on the bench. We had chest fly, triceps, plank rows using the bench for balance, and hop overs. My hop overs are getting more like hops and less like steps, but there is still a lot of work to do to get those better. I’m not sure what work I need to do to make my hips move better for hopping (or if that just isn’t possible), but it’s something to think about. And the second block on the floor was lunges with bicep curls, strap work, ab work, and then rowing after. My first row was 350 meters and I did it in 1:14.4. That’s pretty good and I’m still thinking of a goal idea for 350 meters. And my second row was 250 meters which I knew I wanted to try to get it under 45 seconds. I did it in 47.4 which is pretty close to my goal!

Saturday’s workout was a power day and it was 3G so I was only at each section of the room for about 15 minutes. I started on the treadmill where we had 3 short blocks. Each block has a longer push followed by a shorter push and an all out. I ran everything except the base paces but I didn’t really do much speed work like I should have done for a power day. I think having this be my 4th workout of the week was making my running a bit slower than normal, but at least I was running.

Next I was on the rowers. The rows were all 200 meter rows followed by a lot of squats (seriously, my butt has been so sore lately from all the squat work!). I know that when I’m going really fast I can do 100 meters in about 17 seconds. So I was thinking and decided that I wanted to set a new goal for my 200 meter row and one day be able to do it in 35 seconds. Usually, I think my 200 meter row takes me about 40 seconds when I’m going fast, but for some reason I felt like I could do much better on Saturday. On my first attempt, I got my row done in 38.7 seconds. My coach was super impressed with me and said she wanted me to try for 38 seconds flat. I told her my 35 second long-term goal and said that I would be beyond excited if I could get it done in 37 seconds in that workout. And for my last row before switching to the floor, I beat my own goal for the day.

36.7 seconds is so close to the goal I have right now for that row! And being able to do that has made me think that I might need to start tracking my rowing and running goals a different way. Right now, I have each time or distance written down in Evernote with a log of how fast I have done it. I put the fastest one on top (with the date) and then move them around as I get faster. But I might want to set something up to help me track what my long-term goals are for those as well. It’s a work in progress and I’m sure that eventually I’ll figure out the best way to work on my new fitness goals.

After the rowing, I was ready for class to be done but I still had the floor work to do. This time it was a mix of lunges, squats, pop jacks, plank work, and sit ups. I was grateful for the sit ups because that gave me some time to lay on the floor and catch my breath a bit. The rowing really took it out of me but I made it through the entire set of floor work just as time was called to end class.

I think considering I had some setbacks this week, I did pretty awesome. I gained some extra motivation for goals in my workouts and really started to think more about my workouts as training with goals than just a workout. I want to start tracking things better than I am right now. This blog is great because I can go back and remember what I did, but I might need to take things to the next level now. I have so much more than I can do, but I won’t know what I can do until I start tracking and pushing myself more.

1 Year Of Running (or A New Anniversary To Celebrate)

Earlier this month, I was talking to a friend of mine about my running adventures at Orangetheory and in my 5K races. In some ways, it seems like I’ve been doing my running for a long time. In other ways, it seems like I just started last month. And when my friend asked me how long I had been running, I had to think about it. I figured it was close to a year but wasn’t too sure. Fortunately, one of the benefits of this blog is being able to go back and look at when I posted certain things. And by going back to looking at that original running post, I realized my 1 year running anniversary is today!

I still remember that first class when I tried running. Running for 30 seconds seemed like it would be impossible, but I am so stubborn and when I was told to try it I knew I had to go for it. And it shocked me how easy those 30 seconds were for me. I was terrified that it would be painful to run since I was told that it could be with my hip issues. I think maybe I in disbelief about how easy those 30 second running spurts were. And that just got me into making some big plans with my running.

When I started running, things were coming very easily for me. Going from 30 seconds to 45 seconds or to a minute were pretty easy. I was able to get my speed up often without issues. I was on such a high about running and had some great ideas of what I wanted to be able to do. I hadn’t really run since I was a kid, so I had no idea how my body would react to anything and only based my ideas on how easy it was in the beginning.

After a little bit, I definitely hit a wall with my running progress. But I’m very lucky that I have so many running friends and I was able to turn to them for tips and advice. I worked on different stretching, increased my weights at Orangetheory to make me stronger, and planned out some interval training. I started to do my own interval work at Orangetheory instead of just following the coaches. But since all my coaches knew I was working on running, they were all very supportive and didn’t mind that I wasn’t following the standard workout.

Then I started to hit some huge milestones. I was able to run a 1/4 mile. I was able to run on inclines. I took a running class. I was able to run for 5 minutes without stopping. I ran for 10 minutes without stopping. I ran for a mile without stopping! I think running a mile without stopping is still something that shocks me and I’m so proud I hit that milestone.

I also started doing running on my own outside of my workouts. I got a running watch and did my own interval training work. I met up with friends to do running interval training and didn’t let me bug me that they were doing so much more than I could do. I focused on my own training and my own path and didn’t compare myself to others.

Even though I did all this work, I still questioned how my first attempt at a run/walk 5K would go. I had never done run/walk intervals for that long and I wasn’t sure my body would be able to take it. But I think between being stubborn and the adrenaline I get on race days, I was not only able to do it but I beat my big goal I had for how fast I wanted to do a 5K!

Then when I got to my second 5K as a run/walk, I was increasing my intervals and had hills to deal with. I hadn’t done as much running training as I had the first time (due to all my medical stuff) so I tried to not set any goals for myself. I knew the combination of all those differences meant that I might not be able to do better than my last time even though I was running more. That race was more of a struggle than the first one, mainly because of the hills. But I had to be flexible and willing to change my running plan. And by doing that (and probably again because I’m stubborn), I was able to PR at my race!

Now, I’m feeling more and more comfortable with my running. I’ve hit a few walls lately, but I think a lot of that has to do with other health issues. I’m running for pretty decent stretches at Orangetheory and I’m trying to plan what my goals are going to be coming up. I also may be meeting with a running coach soon to discuss a training plan and what may be possible for me in the long run (no pun intended). I’m also toying with the idea of trying to do a 10K for the first time, but that won’t be happening too soon since I need to do some training for that.

To think that I’ve come this far in just one year of running is insane to me! I never thought I’d be able to do most of what I’m doing now. And sometimes I do wish that I had tried running sooner because I’d be farther along now. But I can’t look back and wish I had done things differently. I can only work on moving forward and continuing to improve myself.

So here’s to my first full year of running! I never knew I’d get here, so I can’t even imagine where I’ll be when I’m celebrating my 2nd running anniversary!

What Fitness Goals Are Next? (or Continuing To Impress Myself)

You may have noticed in my past few fitness posts that I’ve been hitting some amazing goals lately. I don’t know why things have been going so well for me, but I think it might be that the weight of thinking I need surgery is off of my mind now. I’m able to focus on me again and doing what I want to do and I don’t have to stress about a setback that would potentially set me back months.

With this positive flow going in my workouts, I’ve started to question if I’m doing enough. I’m not in a plateau or anything, but I wonder if I could do more or better. And I also have to figure out what that more or better means to me. I want to do so much, but figuring out the steps to get there are tough for me. So this past week of workouts, I focused on just doing my best and seeing what I could do so I could start planning some ideas for new fitness goals.

Monday’s workout was a power based one and we switched between each block of work. Not only did we switch between blocks, every block was only 4.5 minutes long which isn’t that much. I knew I would need to focus on doing as much as I could in those 4.5 minutes each time to maximize the time I had in that section of the room. The treadmill work started with push to all out paces and I was running everything. I kept my speeds where I’m comfortable with my push at 4.5 mph and my all out at 5.5 mph, but in the end we were just doing all out runs with very short walking recoveries. I wasn’t able to recover that much in those short walks so I had to bring my running speed for those all outs down to my normal push speed.

On the floor, we had 3 blocks with 2 moves in each block. It was a good variety of work with squats, weighted arm work, sit ups, hop overs, and single leg deadlifts (which I was able to do as single leg deadlifts with one hand on the bench for support). With the blocks being so short, I never got to do too much of each exercise so I didn’t really get too tired at all. And the last floor block was actually a rowing block that had the same pattern as the treadmill (45 second all out rows with 30 seconds of recovery in between).

Wednesday’s workout was an endurance day and it was the perfect day to test out some new fitness goal ideas. I’ve mentioned in the past that I’m wondering what I should do as far as training for my next 5K. I’m torn between increasing my run time (like I did with my last 5K) or decreasing my walk time. I don’t know what would be best for me and I haven’t really had a lot of opportunities to test each out. That is until this past workout.

Pretty much the entire treadmill time was 90 second push paces followed by either 30 second or 45 second base paces. I ran all my pushes and walked all my bases. While 90 seconds is less running time than I did in my last race, the walking time was decreased too. It was an interesting test for me to see how my body would take it and I think that it’s still something that I need to try out more often. I was feeling a bit more tired than usual during the workout because of the reduced walking time, but I wasn’t feeling like I couldn’t keep doing it. And it make it happy to see that even with the shorter running time, I was still able to do more than 2 miles in class.

The floor had another day of a good variety of floor work. There were squats, hamstring work, ab work, and shoulders. We also had a 1 minute timed row. My best 1 minute timed row was 313 meters, but that was a while ago. I know that I can do 300 meter in a minute since I finally got that back down, but this time I was so tired at the end of the workout that I knew I wouldn’t be able to get that far. But even with the tiredness, I was able to do 285 meters on the first round and 288 meters on the second. Not too shabby for me.

Friday was a power day which meant a ton of running for me! There were 3 treadmill blocks that all had the same pattern. It was push to all out paces where the all outs in block 1 were a minute, block 2 were 45 seconds, and block 3 were 30 seconds. Since there were no base paces except during the warm-up, I pretty much ran everything that was supposed to be a run. I wanted to work on increasing my all out pace and was able to bump it up a bit each block, but I finished that workout knowing that I probably could have done more than I did. I hate that feeling, but sometimes I don’t know how far I can push myself until I’m done.

The floor had 3 blocks this time. The first block had skater lunges, plank work, weighted swing work, and rows with the straps. There was also a 250 meter row in that block. I only made it to the rower once and that was a bit annoying to me. The next block was all core work with mountain climbers, planks, and sit ups. It was so tiring working my core that much, but I’m glad I got through it. And the last block was on the rower with decreasing rows with frog squats.

Saturday’s workout was a strength day and it was also a 3G workout. The very beginning of class was a mini tornado workout. We were on each part of the room for 2 minutes and switched. The treadmill was 2 minutes on a hill, the rower was a 2 minute row, and the floor was a mix of push ups and squats. After those 6 minutes, I felt like we had done half a class! But then it was time to get the class really started.

I started on the treadmill but I knew as soon as I got to class that I’d be walking the entire time. I had worked pretty hard the rest of the week and taking one easy day is helpful to make sure I don’t exhaust my body too much. I think I’m finally finding the good balance that will allow me to make 4 workout weeks the norm and not something I do only sometimes. The treadmill work was some pretty high inclines. In fact, even for the people who run they were instructed to walk so I didn’t feel as bad about having to walk for that class. It was only 15 minutes on the treadmill, but we were pretty much at an incline the entire time. I was usually between 6-10% but there were a few times we were up at 12% and that was starting to get a bit too much for me.

Next I was over on the floor where we had one long block with lunges, shoulder work, arm work, and abs. Even though it was just one block, it felt pretty quick unlike some of the other times that one long block feels endless. And after 15 minutes it was time for me to head to the rower. On the rower, we had 500 meter rows with lunges in between each row set. I didn’t really have that much of a goal in mind with my rowing because I couldn’t remember what I had done in the past and I wasn’t going to look it up on my phone. I decided that maybe under 2 minutes would be nice. And for both of the rows, I was able to do just that! And it turns out that my second row was actually a new PR for me!

I’m glad that I did some new PRs and tested some new things this past week. I’m still working on what I want some new fitness goals to be but at least I have a much clearer picture in my head on what my body is able to do now!

Lots Of Running And Hills (or Back To A 4 Workout Week)

It’s been a few weeks since I’ve had a 4 workout week, so it was good to get back to it this past week. I am still on pace to hit my workout goal for the year, but I know that I can’t have too many 3 workout weeks in order to stay that way. I am trying to prioritize my workouts more again now, and by having a 4 workout week I think I did just that.

Monday’s class was a bit tough for me. I was having a lot of hip issues the entire class and I think it might have been due to me being in the car so long the day before. I hate when I have bad hip days because it’s tough for me not to push myself to do what I know I can do. But I tried my best to take things a bit easier. It did help that we had a bit of an odd format in the class. Our cardio was a mix of treadmill and rower and the floor was a mix of floor and treadmill. So while it wasn’t a switch day, we did switch back and forth a bit.

I was able to do my push and all out paces on the treadmill as a run despite my hip issues. And on the rowing, I got pretty close to some goals that I’ve been working on. We had 300 meter rows which I’ve been trying to get under a minute. I was able to do them in 1:01.6 which is pretty close considering that I wasn’t feeling right that day. But what threw me as a challenge in that workout is that the floor had an entire section that was plank work. Normally I don’t mind that, but Monday was day 1 of my new plank challenge. I hadn’t done my plank challenge before going to the workout, so I tried to do my best knowing that I’d be doing more plank work when I got home.

Wednesday’s workout was pretty amazing and I’m so glad that it was a class that I was in. It was a power day which always means short sprints on the treadmill. I love those because I know I can do some pretty great sprints and I get time to walk and recover after doing crazy speeds. This time, we did have some push to all out paces which were a bit longer, but a lot of the class was focused on very short all out paces (under a minute). I did most of the push paces at 4.5mph and the all outs right after them at 5.5mph, but I was going really fast for the stand alone all out paces. I was doing most of them at 6.5mph and got all the way up to 7.2mph at the end. And even though we had the walking recoveries between all of the fast running, I still did over 2 miles in under 29 minutes.

For the floor, we focused most on arm work which was a good break from using my legs. It was a lot of chest and tricep work with some pushups in there too. In the second block, we were on the rowers and followed the same pattern that the treadmill had with all out paces with recoveries. In 4.5 minutes on the rower, I was able to do just over 1,000 meters which is great for me!

Friday’s workout was a run/row (which I love!), but it was a challenging run/row. This time, we were doing hills with the run row and I was determined to run my hills. We pretty much had .1 mile runs with increasing inclines (starting at 1% and going up to 5%). There were also decreasing inclines but I never made it to that part of the run/row plan. Running on hills will probably never be easy for me but I’m so motivated to get better at doing them. I’m pretty ok with running at 2 or 3% and I used to be ok running at 4% but that’s become more challenging for me lately. And 5% has always been tough. But I managed to run every single hill (I did slow things down a bit for 5% but I was still running).

And for the rower, we pretty much had 100 meter row sprints. I had recently PRed on my row but of course I wanted to do better. But since I was coming off of the treadmill I was feeling a bit tired. I did take time to try to get my heart rate down so I could do a better row (which is probably why I didn’t get that far down the run/row plan) but I couldn’t get a new PR on my row. I was getting some higher wattages than I’m used to, but my stroke rate wasn’t as high. But it does give me hope that a new 100 meter PR might be coming up soon.

And when I moved to the floor, it ended up being pretty much one long block with adding exercises for each round of the floor work. We had a variety of burpees, shoulder work, using the straps for rowing work, and some ab work. And in the middle of the long floor block we did get a bit of a break (which was nice). But that break wasn’t easy because we were doing timed rounds of squats and 4 point planks. It felt like a pretty long floor block, but it was good and I felt pretty awesome after I was done with it.

I was a bit nervous for Saturday’s workout. It was my first 4th workout for a few weeks plus I had done the running on the hills the day before. And of course, this workout was running on hills again. I think that most of the time I would have just skipped running knowing that I had worked on my hill running earlier that week, but I decided to go for it and see what happens. Fortunately, the workout was a 3G workout so I was only going to be on the treadmill for about 15 minutes. We had push paces at 2, 4, and 6% and was able to run all of them. The 6% run was pretty tough and I debated about going to a walk, but I decided to stick it out and I’m glad that I did.

Next, I moved to the floor where we had 2 short blocks. The blocks were a mix of abs, upper body, and lower body work. We did squats, weighted rows, plank leg lifts, weighted arm fly, pullovers, and running men. And my last rotation was the rower where we had 2 short blocks as well. The first block was rowing with rests between each set and the second block was 250 meter rowing with squats between each set. My rowing was not that fast or that strong since it was the end of the workout, but I wasn’t trying to do anything too crazy at that point.

I’m so glad I got another 4 workout week in. It’s funny how not that long ago I was scared of 4 workout weeks and now I almost miss it when I don’t get in the 4th workout. Something feels like it’s not complete with my week if I’m not doing an extra workout in there. I do want to see about maybe adding some more workout stuff at home to do on my days off because I know that doing a little something every day is probably the best thing. But I don’t think I could do Orangetheory more days a week (maybe I could do occasional 5 workout weeks but not on a regular basis) but I want to see what else I can do to work on building up my physical fitness.

A Short Workout Week (or I Would Have Ended On A High Note)

When I thought that this past week of workouts was going to be my last week before surgery, I knew it would be a short workout week. There were only so many days in the week before Thursday and I booked 3 classes in a row so I could at least get 3 classes in. And once my surgery was cancelled, I decided to keep my workout schedule the same since my parents would be in town and I was going to spend time hanging out with them. But if this week had been my last week of workouts before a long break, I would have been pretty happy with myself. It was a great week of workouts and I felt super accomplished!

Monday’s workout was one that I had heard about online the week before. It was called the Everest Challenge and it was 23 minutes on the treadmill all at inclines. We started out at 2% incline and went all the way up to 15%. I’m not that used to being at the much higher inclines as I was before so my goal was to try to wait as long as possible to reduce my speed on the treadmill. I made it until 13% incline at my usual walking speed that I use for my base pace and then I dropped it down a bit for the last 2 inclines. And even though I spent the entire time walking and sometimes walking slower than I’m used to, I still got 1.3 miles done during class.

The floor was mainly upper body work which was good after all those hills on the treadmill! The first block was chest presses, hammer curls, squats with shoulder work, and a 250 meter row which I got done in 50 and 48 seconds. The second block was a lot of work using the weight bench including leg lift ab work. I usually can’t do the leg ab work because of my hips but I decided to test it out and found that I could do them with a decent range of motion. It took me forever to do all my reps for the ab work, but I did it and that’s what matters! I totally felt it in my core and not in my hips which is a huge victory for me.

Tuesday’s workout was a power day that was a very unique switch format. There were 6 total blocks, but it wasn’t just floor, treadmill, or rowing blocks. I started on the treadmill and had all push to all out paces. Since there were no base paces, I was able to run everything. Next, I moved to the floor where it was all work with the Bosu ball. I had lunges, squats, mountain climbers, and sit ups all using the Bosu. Then it was back to the treadmill where we had more push to all out paces but in between each set we had squat bicep curls. Then it was to the rower where we had sprint rows with squat shoulder presses. Back to the treadmill again for more push to all out paces. And finally I was back on the floor for lunges, chest presses, and pop jacks.

It wasn’t an easy workout, especially for a power day which usually are my favorites. Moving around like that was fun and it was a nice switch from the standard blocks that we do most of the time. Even though it was tough, I was having a lot of fun and felt like I was challenging my body more than normal because the blocks were so short. I also had to think more about my workout than I usually do because it wasn’t the routine that I’m used to. All of these things are good things that challenge me that I don’t get to do as often as I probably should.

My last workout of the week was on Wednesday which was an endurance day. Originally, when I thought this was going to be a big deal workout since it was going to be my last one for a while, I tried to get a bunch of friends to sign up for a class with me. But once I heard that surgery was cancelled, some of my friends decided to try another class another time. It’s not a great time for many of my friends to take class and I’d rather have them in a class where they are more relaxed and not stressed about traffic.

The workout had 2 different 6 minute distance challenges on the treadmill. I know that I can totally run for 6 minutes and I was excited to see what I could do during the challenges. It’s not easy to do these challenges sometimes because I overdo it in the beginning and then the second challenge suffers. This time, I took it easy the first time just to get more comfortable with a longer run. But even though I took it easy, it wasn’t easy. And for the second attempt, I bumped my speed up more just because I wanted to be able to beat myself. And I managed to do over .5 miles each time which it pretty great for me!

Between those challenges we also had a regular treadmill block. I did my normal plan of walking all my base paces and running my push and all out paces. I probably could have run the entire time, but I wanted to save my energy for the last distance challenge. And I’m glad I did that because I’m so happy with both of my distances.

On the floor we had 2 blocks that were a nice mix of work. We had alligator and tricep work on the straps, 4 point plank and sit ups for core, and burpees and mountain climbers for all over body work. Plus, we also had a 600 meter row that I did in 2:28. Overall, the floor work was pretty awesome but I unfortunately was hit with some bad nausea while on the floor and I forgot to pack my anti-nausea prescription in my pill container I keep in my purse with the medications that I don’t take all the time (I keep pain pills in that container mainly). I was taking a lot of breaks on the floor to make myself feel better so I didn’t get as many reps in as I could have done. But it was important for me not to push things too much because I didn’t want to make the nausea worse.

Overall, these were 3 incredible classes where I got to push my body a lot and worked really hard. And if these were my last classes before surgery I think I would have felt ok about that. Of course, I’m much happier that I didn’t have surgery and I’m not missing any classes now. I’m back to my regular workout schedule already and can keep working toward more and more goals! I’ve got about 6 months before my next 5K race and I’m already looking at my workouts as training for that!

A Long Workout Week (or Being Emotional And Going Easy)

This past week of workouts was a bit crazy for me. I was on such a high from my amazing 5K race the weekend before. Then I was nervous because I knew that this would be my last big workout week before my surgery. Then I found out I’m a medical miracle and my surgery was canceled. My emotions really got to me this past week and it did affect my workouts. And since I was emotional, I ended up overdoing it at times and having to take it easy when I really didn’t want to. If this was my last 4 workout week before surgery I probably would have been a bit disappointed. Fortunately, that won’t be the truth so I can feel a bit better about how I did.

Monday’s workout was a mix of endurance and power and it was a run/row day. I was still feeling a little bit sore from my race, but I really wanted to see what I could do since I was feeling so amazing from my PR. The running portions were .6 miles and .15 miles. I started doing my 2 minute running intervals, but after those first 2 minutes I had to stick with walking for the .6 mile parts (which means I did .3 miles since power walkers go half the distance). I did manage to run the .15 mile segments in full, but it was a bit slower than I’m used to. And for the rowing, we had 150 meters and 600 meters and just like the running I ended up doing those a bit slower than normal. I tried to just tell myself that it was a recovery workout, but I struggled not to push myself more.

I did much better on the floor that day. We had squats with bicep curls and lunges with arm raises which both went pretty well for me. Lunges are still a weak point, but they didn’t feel too bad. We also had 2 rounds of 1 minute of knee tucks and while I was hoping to do them on my toes I ended up doing them on my knees. My hips were hurting a bit more by that point and I knew that pushing myself would hurt more than help. And we ended with a core blast with plank work and sit ups.

Wednesday’s workout as a mix of endurance, strength, and power. This was my first workout after finding out my surgery was cancelled and I was feeling on top of the world. I think that feeling had me wanting to push myself to new limits to prove how great things are. All of the blocks were 5 minutes (4 on the treadmill and 4 on the floor) so I decided to test out my running again on the treadmill. I had some time to recover and my legs and hips were feeling pretty good. So for the first block we had a 4 minute progressive push followed by an all out pace. I increased my speed .1 mph each minute and managed to run for the entire 5 minutes. The second block was 30 second pushes to 30 second all outs and I managed to do the last all out at 7.7 mph which felt almost too fast but at the same time felt amazing to do it! The third block was all inclines and while I tried to run them it wasn’t happening for me so I walked everything until we had the all out pace at 3% incline (I told myself it was good practice for the giant hill on the 5K next year). And the last block on the treadmill was kind of mix of everything we had already done. We were on the treadmill for about 28 minutes and I almost went 2 miles. That’s faster than my 5K pace and that was pretty incredible to me!

On the floor, we focused a lot on leg work which felt a bit tough after all that hard treadmill work but I did my best. We had squats, lunges, and squats to walk out push ups which were new to me and very tough to do. We also had a rowing block where we did static squats between rows. And we ended with a core workout for the last floor block.

Friday’s workout was a power day and I had really been looking forward to it. The blocks were short and had a lot of great opportunities for me to work on my running some more. All of the push paces were quick and we had a lot of 30 second all out paces with walking recovery back to back. I maxed out at 7 mph which isn’t my all time best but still pretty respectable. The only downside for me was that I was feeling pretty light-headed by the end of the treadmill block. I’m not totally sure what caused it, but I did have to go to the hospital for some blood work that morning so that could be the culprit. Whatever caused it, it wasn’t fun and it really affected my floor work.

On the floor, it was arm focused with chest presses, skier swings, squat rows, and shoulder work. I really was trying to work hard, but the light-headedness really was getting to me on the floor. It felt like I needed to take a break every few moves and I know that I didn’t get that much work done compared to normal. Again, I knew that I needed to go easy on myself but it’s tough to do that when I know what I can normally do. But I also was scared that I would get worse so I just took my time, focused on my form, and did whatever I could get done before we were done with that block. And when we ended on the rower we were working in time with the treadmills but I didn’t worry too much about rowing with a push or all out pace. I just rowed when we were supposed to and took rests when we were supposed to.

Saturday’s workout was a 3G workout and I was pretty grateful for that. I was having a tough morning and I was glad that I didn’t have to spend more than 15 minutes at any section of the room. I started on the treadmill and as soon as I started I knew that I wasn’t going to be able to run at all. My hip was killing me and I was dealing with some pretty bad cramps. So I did only walking for the entire 15 minutes. It was an endurance workout so we had a lot of longer push paces which for me meant having the incline at 6 or 8%. I didn’t feel like I was working that hard and my heart rate monitor was showing that my heart rate was much lower than normal. But I had to just consider this workout a recovery day and be ok with that. Walking for 15 minutes is still better than if I hadn’t been at the workout at all.

Next I moved to the floor where we had 2 small blocks of work. The first block was squats, plank leg lifts, and core knee tucks. I was doing fine with the plank leg lifts (which normally cause me some issues) but I really struggled with the knee tucks. My body just didn’t want to bend that way and I worked to find out how I could sit to do the best modification I could do. But on the second block I had much more success with the work. We started with single arm rows on the straps and this was the first time I didn’t have a tough time keeping my shoulders down. I was visualizing my back muscles moving and for some reason that helped me from not bringing my shoulders up and I felt the work a lot more than normal. And the last move was doing push ups with one hand on the Bosu ball. I had to do the push ups from my knees, but I was feeling really great about how I was able to balance nicely with the push ups and was able to get farther down that normal.

And I finished my workout on the rower with long rows (3 minutes first and then 600 meters after) and some squats and lunges between rows. The rowing went ok for me and I was able to get my 600 meter row in under 2 minutes which is always my goal. But the squats and lunges were getting really hard with my hip bugging me so I took my time and balanced myself on the rowers. Fortunately, there was an empty rower next to me so I was able to use both my rower and the rower next to me to hold on to.

Even though my surgery was canceled, this week’s workouts will still be based on the schedule I had thinking I would have surgery. I’ll still be able to get 3 workouts in, but it will all be in the beginning of the week. My parents will still be in town so I didn’t want to take time away from hanging out with them to do my workout. But in another week, I’ll be almost back to my normal schedule and I’m so grateful for that. I’m on track to hit my workout goal for this year so I’m glad that I won’t have to worry about taking any time off from my Orangetheory classes!

Hollywood Half 5K (or It’s Hill Time)

I feel like I had done so much preparation for this 5K. After doing a run/walk 5K for the first time last year, I knew what I was capable of and I wanted to push myself to see what I could do 6 months later. I knew that I could do more than what I had done the last time and I wanted to makes sure I prepared myself the best I could. I worked on my endurance a lot during my workouts at Orangetheory so I could run longer during my intervals. I started to run on inclines to prepare myself for the crazy hill. But even with all that preparation, I was scared that I wouldn’t be able to do what I wanted to do at this race.

I tried to keep my nerves down while I drove to the race bib pickup. It was in a different place than before so it was a bit of a longer drive for me. But there was a  meter with time left on it right by where we had to go, so I took that as a good sign. I got my race number and got back into my car so I could get home, have some dinner, and get to bed nice and early.

I usually don’t have too much trouble sleeping before a race, but this time I really struggled to fall asleep. I went to bed around 9:30 and read for a little bit. By 10:30, I turned off my light and tried to fall asleep. For some reason, I just couldn’t get my brain to shut off. I was tossing and turning and just couldn’t fall asleep. Around 2am, I finally fell asleep but since I had to get up at 4am I didn’t get as much sleep as I had hoped.

I wasn’t feeling too tired when I got up, so I tried to stay positive and hope for the best. I got my stuff together, drank a little chocolate milk (I don’t do well eating that early but I don’t do races on an empty stomach), and got into my car to drive to Hollywood. And as soon as I opened the front door of my house, I noticed that the ground was wet and it was still drizzling. I knew that there was light rain in the forecast, but it hadn’t started when I went to bed so I was hoping it was wrong.

It was raining or misting the entire drive there and I thought that maybe it would be like last year where it was raining until the race started but during the race it wasn’t. And that’s exactly what happened! It was misting until it was time to get into the corrals to line up but I didn’t have to deal with the rain during the race at all!

It seemed like the race was a bit smaller than it’s been in the past, but that was fine with me. There was still a great energy in the starting area and I was getting really excited as we started to get ready to go.

I tried to stay as excited as possible but the idea of trying to run on the hills was still making me nervous. But I put a smile on my face and got myself as mentally prepared as I could be to start.

The race started super prompt this time and they were letting the corrals go much quicker than they have in the past. I was in the 5th or 6th corral and I crossed the starting line at 6:15am (the start was at 6am). And as soon as we started we made a turn to go down the first hill.

I had set my watch intervals to be 2 minutes of running and 1 minute of walking. I had every intention of sticking with that as much as I could and it went really easily at the beginning. Of course, running downhill isn’t too bad. But even my run back up the hill toward the starting line wasn’t that bad at all. I was sticking with my intervals and feeling pretty great. I was a bit tired, but not nearly as bad as expected. And before I knew it, I got past the 1 mile marker.

And then the big hill was in front of me. It happened to be part of my walking minute when I started the big hill, but as I did it I realized that I just wasn’t going to be able to run up it. Thinking back now (and knowing that it is supposedly a 3.5% incline), I probably could have done it. But at the time it seemed impossible. So I decided that I would ignore my intervals during the hill and I would walk up but run down. That did work ok with me although I know that my walk uphill probably should have been faster.

As soon as I was at the bottom of the hill I got back on track with my intervals and a few minutes later I was at the turnaround (which is close to the 2.5 mile mark). After the turnaround I was feeling really great and got to the last little hill of the race. It starts as a downhill so I decided to run that entire thing and walk up just like I did with the big hill. I really wanted to stick with my intervals, but I knew that I needed to do what felt right for me in the moment.

After getting up that last hill, it was pretty flat from there to the finish line and about only .2 miles left. So I started running and decided that I wasn’t going to stop until I crossed the finish line. I glanced at my watch and knew my time was going to be close to my PR so when I turned the last corner and saw the finish line I took everything I had and sprinted to finish as fast as possible.

I stopped my timing watch as soon as I crossed the finish line but it took me a minute or two to calm down and catch my breath before I could really look at what it said. I went into this race knowing that it is a tough course to PR on because of all the hills. I knew that even though I was running more than I did the last time, I also walked on hills which is slower than my normal walking intervals. So I was pretty shocked when I looked down to see that I PRed by 14 seconds!

14 seconds isn’t a lot, but it’s something. And on this course I know I’ve been slower because of the hills. When comparing this race to doing the race last year, I improved by about 11 minutes. When comparing this race to the best time I had on this course, I improved by about 9 minutes. That’s insane!

After I got my medal and had my timing chip cut off my shoes, I ran into Ken who is also known as the Free Hugs Guy! Ken is the director of this race and I was so excited to see him! And of course, I had to get my hug from him.

I wanted to see what my official time was, but they were having some issues getting the official time sheets printed. So I decided to wait in line to take a photo with my medal in front of the step and repeat. It took a bit of time, but I had time to kill so it was perfect.

I think my expression says it all. While I hoped to get a PR with this race, I knew that reality might be different and I didn’t want to get my hopes up. And then I surprised myself by not only kicking butt with the longer intervals and dealing with the hills, I did get the PR I was dreaming of!

My official time was exactly what my watch said (which made me happy to know I’m getting better at timing with my watch) and I started to walk back to the start line where I parked my car. I could have taking the subway one stop like I have in the past, but I decided that my legs needed the stretch and the walk would be good for me.

The next race I’m planing on doing will be the Hard Rock Cafe 5K which is probably about 6 months away (they haven’t announced the next race date just yet). But now that I’ve proven to myself that I can do 2 5Ks with mile times under 16 minutes, a few of my friends want me to go for a Disney race. Doing a Disney race has been a dream of mine, but I know they have 16 minute mile restrictions and I couldn’t get under that. But now I can and it’s time to think more seriously about doing a Disney race. I’m also debating if I want to do the 10K as another challenge for myself, but that’s still something I need to think about and see how I feel over this year.

I don’t think I could have asked for a better 5K race. I never knew that adding running to my races would make them so much better. I’m not struggling as much as I have before and it is making me think a bit more about adding some other races back in. As of right now, I don’t know if I’ll add any more races this year. But I’m thinking about it and seeing how my body feels as I push myself more in my workouts. But even if I just keep doing 2 races a year, that’s enough for me to prove to myself that I am getting stronger and faster!

A Shorter Workout Week (or Doing Some 5K Prep)

This past week of workouts was a 3 workout week, but that was for a good reason. I had the Hollywood Half 5K on Saturday so I couldn’t do a Friday or Saturday workout this week. I don’t do workouts the day before a race so I did a Monday, Wednesday, and Thursday workout and it seemed like each of these workouts were designed to help me get ready for the race.

Monday’s workout was an endurance day with a 5K challenge. The idea was to be on the treadmill for 23 minutes and get as close to a 5K as possible. I know there is no way I could do a 5K that fast, but I knew I would be able to get at least 1/2 of a 5K. There were intervals that were given to us, but I didn’t follow that guide. Instead, I stuck with 2 minutes of running and 1 minute of walking intervals since that was what I wanted to do at the race. I’m getting more comfortable with that interval set and it made me feel more confident about the upcoming race after knowing I could do that for 23 minutes. I did 1.616 miles, which isn’t the best I’ve done, but it felt good and that’s what was most important to me.

For the second half of class, each block started with a 1 minute row sprint. In the past, I know I’ve been able to row 300 meters in a minute but I just can’t seem to get back to that. This time, I did 233, 260, and 280 meters. Those aren’t bad at all, but I’m still working on breaking that 300 meter mark again. After those sprint rows, each block was 2 moves that were timed by the coach. Each thing was 45 seconds and we switched back and forth between each move. It was interesting to not have count my reps for any moves in the entire class and I could just work on my form and making sure I was doing everything right.

Wednesday’s class was a strength day and I figured that would be perfect since I wanted to get ready for the hills at the 5K. I tried to run at 3% for the first push pace, but I could only do that for a minute. It was really frustrating that I couldn’t do more and I was starting to feel nervous about the race, but I didn’t let it get to me. I ended up running all the all out paces which were on a flat incline but walked all my push paces at 8-10% incline. I told myself that I was still training for the hills even if I wasn’t running them.

The floor work was mainly arm work that day. We did rows with the weights, biceps on the straps, and triceps with weights. But the last block had an interesting row challenge. We were trying to do 100 meters with as few pulls of the rower as we could. That meant leaning back as far as we could on the rower and pausing while at the back. It seemed easy when it was explained to us, but it was actually very tough. The first attempt I did was 12 pulls of the rower, but I eventually made my way down to 7 pulls of the rower. No matter what I did, I couldn’t get under 7 pulls, but that was one of the lower numbers of the day so I was very happy with myself.

Thursday was my last pre-5K workout and it was a power and strength day which was kind of the perfect combination for me. We had push to all out paces on inclines plus stand alone all outs on inclines. I ended up walking the longer push paces but I did run all the all outs. And I even was able to run for 30 seconds at 9% incline! I have looked up the incline of the big since this workout and it claims to be about 3.5% incline, but it really feels more like that 9% run that I did! Either way, doing some running on inclines really made me feel prepared for whatever Saturday’s race was going to bring.

For the floor work, it was a lot more upper body and core work than anything else. I was grateful for that because I was starting to feel a bit nervous that my legs would be overworked in the workout and I would struggle at the race. So not focusing on lower body work helped me mentally feel ok. We did also have some rowing in the first block with a 500 and 400 meter row. I have been wanting to get my 500 meter row under 2 minutes, and I did it in 2:00.2. I’m so close, but just not there yet. But I think I’ll be there soon enough!

For a pre-5K workout week, I think this was pretty ideal. It challenged me but it also helped me build confidence going into the race. My last 5K was so spectacular that I was worried that this one might be a bit of a let down. I wasn’t trying to get my hopes up with getting a PR since there are the hills, but I also know that I’m running more than before. But this workout helped me focus back on the work and not as much on the results and that’s exactly what I needed.

And coming up tomorrow, my race recap of the Hollywood Half 5K!