Tag Archives: running

Fitness and Nutrition (or Reminding Myself Of The Basics)

About 2 months ago, I shared how I was invited to be a part of the Runner’s Fit and Fueled course. I was so excited to be starting my year off the right way and to learn more about proper nutrition when it comes to fitness. I have studied nutrition a lot (many people with eating disorders know a ton about nutrition and food) but I was worried about how I would do when my fitness level was likely lower than what the others in the group were at.

But now that the official course time is over, I can say that I had nothing to worry about! The others in our private Facebook group were very supportive and most of the focus was on nutrition and not fitness. That was a big relief because I didn’t want to feel like I couldn’t do what was being taught because of my fitness level.

And I had every intention of doing this 4 week course exactly as it was set out and reading each of the lessons and watching the videos as soon as they came out. But of course, best intentions don’t always happen that way. Life took over and I wasn’t able to do the 4 week course when it was all released. I was feeling a bit frustrated because I wanted to do this as my first month of the year, but if I had done that I wouldn’t have been able to give it my full attention and I knew that I needed to do that.

Fortunately, this course wasn’t restricted to just the 4 weeks that it was happening. The Facebook group is still there and I can view any of the videos whenever I want. And I know that I will be wanting to go back to the videos a few times because I know that things will connect with me at different times. And I have all the handouts downloaded on my computer as well. And I have a feeling those handouts are going to be something I use for a while.

What I loved about the way this was taught was something I wasn’t expecting. Because this is a course for runners, there are days that are your hard run days and days that are your easy run days. And of course you also have rest days. And the nutrition was broken down into what to eat for each of those days to maximize what you are doing. For example, what to eat before and after a long run to help your body work at its most efficient. Or what to eat on a rest day to not mess up all the hard work that you put into things on the other days.

While I don’t necessarily have hard or easy run days, I do have days where I have a workout and days when I don’t. And I can look at workout days as hard days and days off as easy or rest days. Each of those types of days has sample meal plans to use with different options. And as someone who struggles with meal planning, this is an amazing resource for me! Some of the things in the meal plan are things I already eat, some are things I have eaten in the past and kind of forgotten about, and others are things I wouldn’t think of as a meal option. So I’ve been going through the meal plans and seeing the best way to implement them in my life.

While the plan has some elements of carb cycling, it’s not necessarily that. It’s more about eating what will make your body work the most efficient way possible and making sure that all your nutrition needs are met. There are so many diet ideas out right now and I’ve been checking out a few of them. But it’s been overwhelming. The Runner’s Fit and Fueled course seems to be more about the idea of getting back to good and wholesome foods and not fitting into a certain diet plan or hitting certain macros each day.

I know that I’m going to keep referring back to everything in this course for a while. While it may seem like basic nutritional information, for me it was almost a reminder that sometimes a meal plan doesn’t need to be something crazy or elaborate. It can just be filled with good options that will help you work out and keep you full. I don’t need to stress about getting into a certain mindset or tracking things like crazy. I just need to get back to basics and make sure that I pay attention to what my body is saying.

If you are interested in doing this course (and I recommend it for anyone who has a regular fitness routine), there will be another round starting on March 5th. I feel like this course really did help me get into a better mindset about what I want to do with food and how I feel about fueling myself. And I hope that if any of you are looking to learn more about nutrition and how it affects how you work out that you will sign up! And you can use the promo code BOMBSHELL to get $5 off!

Back To Balancing (or A Pretty Routine Workout Week)

This past week of workouts wasn’t that eventful of one. That’s actually kind of a victory for me since having things be routine is a pretty big milestone for me. It’s nice that even with some setbacks and struggles, the workouts felt so normal to me. Technically this was a 5 workout week, but the 5th workout was something special so that will be in tomorrow’s post.

My workout on Monday was endurance, strength, and power based. It was a 3 group class and we had 2 blocks on each side. I ended up walking for all of the treadmill work. It was going to rain and when it rains my hip hurts. It’s an annoying fact of my life, but I also know there is nothing I can do to fix it so I try to make the best of it. The first block was a long push pace and then a push pace to all out pace. And the second block was 1 minute or 30 second all out paces but we had to increase the incline each time. If we didn’t have the inclines I probably would have run, but I know I’m not ready to run on inclines right now. So I started at 6% incline and bumped it up .5% for each of the all out paces.

Next I was on the rower where the first block was a 1,000 meter row to start. My time was pretty slow (it was longer than the goal time for the class) but I also wasn’t as focused on the rower as I have been in the past. After that row we had lunges and then sets of 250 meter rows until the block was done. The next block was 500 meter rows (I got a slightly better time than half of my 1,000 meter row) and then 100 meter sprints. I was excited for the sprints because I know I can go pretty hard on those. I really wanted to get my time under 18 seconds but I wasn’t able to get it under 19 seconds that day. And on the floor the first block was chest presses on the straps, chest flys on the ground, and plank taps. The second block was bicep curls, plank rows, and torso rotations.

Wednesday was a strength day without switching between blocks. Since it was strength that meant we had hills on the treadmills and I wasn’t going to run it. It was also my first class with a slightly different plan for my medications so my heart rate was a bit odd. Each of the blocks on the treadmill were a similar pattern with a push pace (it was on a flat incline for runners), then a push pace on a hill, and ending with a push pace to an all out pace on a hill. While I didn’t get my inclines as high as recommended for power walkers, I did get it to be between 6-10% for the hill sections. I did struggle a bit with some dizziness (and I’ll probably have that for a few weeks as my medication adjusts), but I took my time when I needed it and felt pretty great when we were done on the treadmill.

On the floor we had 2 blocks. The first block started with a 250 meter row (I did it in under a minute) and then we had seated shoulder presses to stands and leg raises. The last block was a longer block and it started with deadlifts, low rows, and lunges. After 3 rounds of those we moved onto a core blast that was scissor abs and crunches. I wasn’t using heavier weights than normal on the floor, but I was able to use my regular weights which was good considering I was struggling on the treadmill.

Friday’s class was a mix of endurance, strength, and power. I had a couple of friends in class with me so that always makes the workout better! I was still struggling a bit with my heart rate so I stuck with walking everything. For the endurance block on the treadmill we had longer push paces. On the strength block we had increasing inclines for each segment and I was able to keep things between 6-10% again. And the last block was on the rower which was a nice change of pace. It was 30 seconds of a push pace, 30 seconds of an all out pace, and 30 seconds of recovery for 4 rounds.

On the floor, the first block was lunge jacks (I did them as regular lunges), roll outs on the straps, and plank work. The second block was single arm clean to presses with weights, lunges, and knee tucks on the bench (I did the knee tucks instead of any modifications). And the last block was on the same pattern as the rower. We had 3 rounds of 30 seconds of skater lunges and running man. And then the last minute was a plank hold. This class seemed tough to me because of my heart rate issues, but my friends agreed that this seemed like a really tough (but really awesome) class!

And Saturday’s workout was one that I wasn’t planning on going too crazy. It was the second day of what would end up being 4 workouts in a row (Friday, Saturday, Sunday, Monday). I originally thought I’d go on the bike, but I decided to use the treadmill and modify where I needed to. And I’m so glad I stuck with the treadmill! It was a 3 group class and the beginning of class was a round of 4 minutes at each section. On the treadmill it was a 4 minute run for distance. I thought maybe I’d do intervals with walking, but I decided just to run and see what happened.

I stuck with 4.5 mph because 4 minutes of running was more than I had done in a while. And it was difficult and I really thought about switching to a walk. But I just kept thinking how I was 1/4 of the way done, 1/3 of the way done, 1/2 of the way done and so on. I just watched the clock and decided to try to do the entire thing as a run. I had in my head that it would be amazing to get to .3 miles in 4 minutes and I saw that I was going to be close. So I bumped up my speed for the last 10 seconds and managed to hit my target perfectly!

On the floor, we had 4 minutes of bicep curls using weights, bicep curls using straps, tricep kickbacks using weights, and tricep work on the straps. That was a really tough 4 minutes since it felt like my arms never got a break! And on the rower, it was a 4 minute row for distance. While our coach said we should try for 1,000 meters, I knew that I couldn’t do that. So I set my goal at 850 meters which seemed pretty conservative to me. But when I missed it by 1 meter, it really made me mad! I knew I could have done better for a few seconds to get there but I didn’t do it and it showed.

The next round was about 10 minutes on everything. On the treadmill, it was longer push paces and I stuck to walking. My heart rate was having trouble recovering during the base paces like it normally would so I didn’t want to overdo anything. The second block on the floor was incline chest presses, upright rows with weights, toe touches, and weighted torso rotations. It was a tougher block, but it seemed much easier to me than the shorter block. And the last block on the rower was an 800 meter row followed by squats and then a 400 meter row. I got my 800 meter row in under 4 minutes and my 400 meter row under 2 minutes so I was happy. Getting a good row in at the very end of class isn’t easy!

Like I said, this was actually a 5 workout week. But I will be writing about that last workout tomorrow. But for the first 4 workouts of the week, I think I did pretty amazing!

Holiday Workouts (or Getting Some Confidence Back)

This past week of workouts ended up being one of the better ones I’ve had lately. I didn’t expect that at all, but I love when my workouts end up surprising me and I have some great accomplishment! Things didn’t really get awesome until the end of the week, but the entire week was still a good one.

Monday’s workout was a 2 group workout instead of the 3 group that we usually have on Mondays. There was a focus on endurance, strength, and power but for me I did most of the treadmill work the same way. I did my normal walking speed and my base pace incline was 4% and my push pace and all out pace inclines were at 6%. The endurance block was longer push paces with the pushes increasing throughout the block. The strength block was supposed to be hills, but I just used my 2 inclines. And the power block was 6 rounds of 30 second all out paces and 30 second walking recoveries. That last block was so tempting to try to run, but I chickened out because I knew I’d be going to San Diego right after my workout and I didn’t want to be in pain if running was going to hurt my toe.

On the floor, we started with upper cuts with weights, Y raises on the straps, and heel touch abs. The next block was upright rows with weights, bicep curls with weights, and skaters. I’m getting a lot better with the skaters and that surprises me since so much of it has to do with balance on one leg. I struggle with most single leg stuff, but somehow I’m not having as much trouble with the skaters as I do with the other stuff. And the last block was decreasing rows starting at 400 meters and going down 100 meters each round. And between each row we had frogger squats. None of my rows were amazing times, but they were all pretty decent and within the range I like to be in.

Wednesday was a strength and endurance day. There were 2 blocks on the treadmill and 2 blocks on the floor and we switched between each block. Both of the treadmill blocks were similar with 4 rounds of 90 second push paces followed by 45 second base paces. Both blocks also ended with a 1 minute push pace to a 30 second all out. But in the first block we were supposed to increase the incline each round and on the second block we were supposed to start at a higher incline and decrease it each round. But I kept my same plan with just 4 and 6% inclines. I did try 8% for a bit but it felt a bit too high for me. It’s been a while since I’ve had the higher incline so I think I need to start working toward that.

On the floor the first block had single arm chest presses, bicep curls on the straps, plank low rows, and tricep pushups. The second block had tricep work, shoulders, double crunches, toe touches, and a 300 meter row. I tried to make up for my lack of strength (aka incline) work on the treadmill by going a little bit heavier on my weights on the floor. I hate that I feel like I’m not pushing myself, but I also know that recovering from an injury is always frustrating for me because I always mentally feel ready to be back to normal before I’m physically ready.

But after feeling a bit let down on Wednesday, I totally made up for it on Friday! First of all, I was very excited for this workout because I knew my coach, Bruce, would be wearing the Santa hat I got him 3 years ago. This was the 4th year of a Santa Bruce workout and I feel so happy seeing him wear the hat that I randomly got for him my first year at Orangetheory.

But the festive outfit was only the start to my awesome workout. We had a run/row endurance day which started with a 1 mile run. I knew that there was no way I would be getting a PR on my mile, but I decided to use this opportunity to see if I could get back into running. The goal was to do the mile with 2 minute run/1 minute walk intervals but I didn’t know if I could do that or maintain it for the entire mile. But I wanted to see what could happen so I went for it.

It wasn’t an easy or pretty mile, but I think I did pretty decent. I was able to keep the intervals for the entire time except at the end I just kept running instead of adding in any walking. And I bumped up the speed at the very end because I wanted to see if I could be close to 14 minutes. Of course, after seeing what I got I was kicking myself that I didn’t bump up the speed sooner or went a little faster.

But considering that I hadn’t run in about a month it was a huge accomplishment to do any running at all, let alone do run/walk intervals for the entire mile! This wasn’t a PR, but it was one of my faster mile times so I was pretty excited about that! After the mile run, we had a 400 meter row. I was still catching my breath when I was rowing, so it wasn’t the best time. And because my mile took so long, I only was working on the next treadmill interval (which I did as a walk) before it was time to switch to the floor.

The first block on the floor was goblet squats, hop overs, and seated knee tucks. And the second block was lunges, pullovers, pushups, high rows on the straps, and running men. It was a tough floor block because each move was hard and the blocks were long. But I was trying to do the best that I could after the longer run and I think I was pretty successful on the floor work too.

After a really successful Friday, my Saturday wasn’t as great. It was a combination of factors including having some pain which was likely caused by the running as well as only getting about 2 hours of sleep (when I hurt I don’t sleep as well). It was a 3 group workout which did help because I wasn’t anywhere for too long. Each section had 2 blocks and we switched between each block.

I started on the treadmill and realized that it wasn’t going to be the best option for me. So within a few minutes I stopped the treadmill and headed to the bike to do that for my cardio. When I’m on the bike, I’m not as focused on the intervals but instead just trying to be consistent with my cadence. I know I didn’t get as much of a cardio workout as I would have gotten on the treadmill, but I also knew that if I had been on the treadmill it would have caused me to be in a lot more pain so I’m glad I avoided that.

On the floor, the first block was plank work, squats, and burpees. And the second block was arm swings with weights, mountain climbers, and lunge hops on the straps. And on the rower the first block had all out rows with recoveries. And the second block was timed rows with squats using medicine balls between each row. I wanted my rowing to be great, but it just wasn’t my day for that. I know that my workouts suffer a lot when I’m tired, but sometimes it’s not my choice to be tired and I just have to do the best I can.

This week of workouts will be a bit weird with my schedule, but I’m still getting them in. I’m excited to know that I’ve really done amazing with my workouts in 2017 and can’t wait to see what the last few workouts of the year have in store for me!

Runner’s Fit And Fueled Course (or Planning On Starting 2018 The Right Way)

There are several things that I struggle with, but some of them are things I struggle with more often than others. And one of those things that is a constant struggle for me is nutrition and food. This will likely be a struggle the rest of my life as that is the nature of having an eating disorder. Hopefully the struggle is easier to deal with as I get into recovery, but I’ve come to the realization that it will never completely go away for me.

Another thing that has been a more recent struggle for me is getting back into running more. I’ve had some setbacks that have prevented me from working on my running, but I’ve also had excuses that really shouldn’t be stopping me. And I don’t have any 5K races that I’m working toward right now so my motivation for working on my running has decreased. But I do want to fix this as I know how awesome I’ve felt every time I’ve had a new accomplishment with running and I want to get that feeling back.

But I want to really work on both of these struggles in the new year and I think I found an awesome opportunity to do so! I was invited to participate in the Runner’s Fit and Fueled course that is starting on January 2nd! This course will include lessons, videos and handouts that is all about training as a runner and the proper nutrition that runners need.

In the course I’ll get sample meal plans, grocery lists, strength training workouts, a Facebook group for support, and guidance on how to get fit and reach my goals. This seriously sounds like the perfect way to start off the new year for me! It’s not as structured as some of the other nutrition things I’ve done before, but I think that will be good for me. This will teach me how to live normally but accomplish these goals. I won’t be on a strict diet plan that isn’t maintainable for me in the long run.

I’ve done a lot of nutrition things in the past, but this is the first time I’ll be doing a running course too. I know that I’m still a beginner runner, but I want to get better. I know that my endurance isn’t what it was earlier this year and I want to get back to that. I haven’t done a run outside of a workout in a while and now that it’s cooler in the mornings and afternoons I don’t have an excuse not to do them, but I haven’t been doing it. So I’m hoping that the guidance and motivation that I will get in this course will help me get back to that.

Of course, I’m a bit nervous about being such a beginner runner when others in the group might be people who have done marathons or other long runs before. But getting over those nerves to do something that is good for me is something else I need to struggle with. There is no reason why I have to be an expert before I try to get help. There’s nothing wrong with getting help at the beginning of my journey and I’m sure that the others in the group will be happy to help me out. That’s how I feel where there is someone new at Orangetheory and I can help them out.

Since I still have time before this course starts, I want to work on some goal setting ideas for what I want to get out of it. My big goals are a bit too big to be able to accomplish within a month, but I can create some smaller goals that I can work toward. Being better at cooking at home and not having as much sugar in my diet is one thing that I really want to work toward with my nutrition. And for my running I’d love to have some more running PRs with timed events and maybe even run further than I have before. And if I can find a 5K race toward the beginning of the year to use as a goal, that would be awesome too!

The Runner’s Fit and Fueled course starts on January 2nd, but the price goes up on December 15th so I recommend signing up now! And if you use the promo code BOMBSHELL you’ll get $5 off! I would love to have some of my readers in the course with me so we can support each other in reaching our goals!

Maybe Not That Much Running (or Training For Thanksgiving)

After my recent realization that I was not doing as much running as I should, I thought I’d be getting back to running a lot more. And that was my plan and my intention for this past week of workouts, but it didn’t quite work out that way. And that was very frustrating because I wanted to be the best I could before my workouts this week. My Thanksgiving workout is a family event and my dad and I are pretty competitive about it. But I know that I probably didn’t do enough running this past week to really be ready for it.

Monday’s workout was an endurance and power based day. It was a 3 group workout so I figured I’d be able to do running since we wouldn’t be on the treadmill that much. But that morning was just a horrible day for hip pain and I was worried about how I’d feel at Disneyland later that day. So after a few minutes on the treadmill, I got off of it and went over to one of the bikes to use that for cardio. I didn’t really pay too much attention to the intervals when I was on the bike, I just was trying to stay steady with my pace and increasing the resistance when we were in push or all out paces.

On the floor we had 2 blocks. The first block had arm work, goblet squats, and alligators on the straps. The second block had squats thrusters, front raises, and pop jacks. I wasn’t able to be that fast on the floor, so I focused more on not taking as many breaks and just continuously working. And on the rower we started with a 600 meter row and 10 bicep curls using weights and each round the rower went down 200 meters. The second block was on the same pattern as the treadmill with push to all out paces and my focus was just to keep going. I wasn’t able to do the same push or all out pace on the rower as normal because of the hip pain, but just moving is sometimes all I can ask for.

Wednesday’s workout was on where I thought I might try running, and then it ended up being a strength workout so all the treadmill work was in inclines. I know that I could have ignored the inclines and ran, but I like to try to follow the workout as much as possible. So this workout was al walking for me. We had 3 blocks on the treadmill and each block started with a 3 minute progressive hill. The first block I was between 6-8%, the second block it was 7-9%, and the last block was 8-10%. I was able to keep my normal speed for everything until the last minute of that last hill at 10% where I did end up bringing the speed down a bit. Each block also had a longer push pace but I ended up walking them too. It was tough not running on a day that I felt motivated to run, but I felt really good about my hill work.

On the floor we had 2 blocks. The first block was lateral lunges to rows with weights, regular lunges, and scissor ab work. And the second block started with a 500 meter row that I was able to do in 2:10. It’s not my fastest row, but considering how late in the workout it was I was pretty happy with myself. After the row we had squats, triceps, hip dips, and bicycle crunches. It was a tough floor block with getting up and down a lot, but again I just focused on moving and not how hard I was working.

Friday’s workout ended up being another walking one. I originally thought it would be a great one to work on running because I heard we had 2 different 5 minute runs for distance. What I didn’t realize until class started was that those 5 minute runs would be incline runs. So I ended up walking them. For each round, we went up 1% each minute. I started at 6% the first time and did ok. The second time I started at 4% because my hips were starting to hurt a bit more. We also had blocks on the treadmill that weren’t at inclines, but I was a bit nervous to try to run them since I knew how my body was feeling.

On the floor we had 2 floor blocks and 1 rowing block. In the first block, we had single leg squats using the straps, sit-ups, and plank work. And I actually was able to do the single leg squats as single leg squats. I was holding on tight to the straps for stability, but that’s still a big accomplishment for me. The second floor block was high rows using weights, uppercuts with weights, lateral raises, side plank crunches, and a 250 meter row. But I knew we had a rowing block after that so I didn’t go too hard with my rowing. And the last block was that row block were we followed the same pattern as the treadmills with push to all out paces. I was able to do my rowing a bit harder than I had done earlier in the week so I was happy with that.

Saturday’s workout ended up being the one time I really worked on my running, and I did a lot of running! It was a 3 group workout so I was only on the treadmill for about 15 minutes. There were 2 blocks and the first block was 3 rounds of 1 minute push paces, 1 minute all out paces, and 30 second walking recoveries. I ran at the same speed for those 2 minutes at my normal push pace speed. So out of a 7 minute block, I did 6 minutes of running! The second block was essentially the same except that the length of time for the push and all out paces were changing. But since I was doing the push and all out paces at the same speed it was the same as the first block. Again, I had 6 out of 7 minutes in the block as running. To have 12 minutes out of 15 (there was a 1 minute walk between the blocks) be running is pretty great for me!

On the row we had 2 blocks and the first block was 150 meter rows with squat thrusters using weights between each round. I wondered if my rower was broken because no matter how fast or how slow I went, it seemed like I always finished my row in 40.3 seconds. It was really weird. So I stopped worrying about the time I finished my rows in. The second block was also 150 meter rows but this time we had squats with medicine ball presses between each round. And on the floor for the first block we had squats, knee tucks, and mountain climbers. The second block was rows on the straps, lunges with high knees using the straps, and side to side crunches.

Out of my 4 workouts this past week, only 1 had any running in it. Not at all the ratio that I wanted to have but I also realize that I’m not in control of the situation all the time. I can’t necessarily control when I am in pain and I can’t control at all what type of workout we have at Orangetheory. And while I could adjust the workouts to be more running friendly when it’s an incline day, I also want to work on my inclines. It’s still a balance that I’m trying to figure out.

This week will be a bit weird with my workouts, but I am looking forward to my Thanksgiving workout. It should be the biggest group of my family at a workout yet and that should be fun. And I think that even if I can’t do all the running I want to do at that workout, it will still be a good one. And knowing that I’m getting a good workout in that morning will help me feel less guilty about eating all the delicious things that night!

A Mid-Week Realization (or Forcing Myself To Run)

Last week, I blogged about my lack of 5Ks in my future and how I felt that was affecting my workouts. That post was in the middle of this past week of workouts and it was what I needed to get my butt back in gear. I was struggling during the beginning of the week because I was having horrible nausea (I’m looking into finding new medications that should help me) but when I wrote that post I was coming to the end of the problem and was able to get back to what I know I should be doing.

Monday’s workout was a power and strength day and it was one of the worst days for my nausea. I was terrified that I would throw up during class and wondered if it would be dangerous to take more medication before I was supposed to (I didn’t, but for me to want to means it was really horrible). Because I was feeling so awful, I only had a goal to get through class and not worry about anything else.

It was a 3 group class and each section of the room had 2 blocks. On the treadmill the first block was increasing 1 minute hills and the second block was 45 second all out paces with front raises with weights in-between each all out. I had to decrease my speed for the entire time because just walking fast was making me feel sick. But I did manage to do what I could and didn’t give up which was all I could ask for.

On the floor, the first block was squats, lunges, and scissor ab work. And the second block was lateral lunges, rotations on the straps, and plank work. Unfortunately, there was a lot of up and down while on the floor and that again made things tough on me. I took time to sit and tried to feel more like myself while I was working because I knew that pushing myself harder wasn’t going to be a good thing for me.

And on the rower, the first block was 200 meter rows with shoulder presses in-between each row. I didn’t look at my rowing time because I knew it was bad. And the last block was a 6 minute row for distance and I ended up taking a break every minute or so to try to feel better. It was a tough class to get through and I tried not to be hard on myself because I know that these were not normal circumstances for me.

Wednesday I was finally starting to feel better and I had the extra motivation of trying to get back to my running. And this class ended up being a run/row switching format so it was a good opportunity to work on my running. It was interesting to switch a couple of times during a run/row, but that allowed me time to rest and recover. There were 3 blocks in the run/row and the first block was .1 mile runs with 200 meter rows. I was able to run every time I had the .1 mile run. The second block was 3 rounds of 30 second intervals, 2 rounds of 45 second intervals, and a 1 minute all out pace to end the block. I ran all the push and all out paces and walked my bases. And the last block was an incline .1 mile run which I ended up doing as a walk because I didn’t feel ok with running on an incline. And the rowing in the last block was 200 meter rows that increased each round.

The floor was a lot of arm work and lunges. The first block was single arm snatches, pop jacks, and lateral lunges. The second block was lunges with weights, upright rows with weights, and crunches. And the last block was rows on the straps, pullovers with weights, and plank work. I felt pretty strong on the floor and only had minor moments of nausea so I was feeling proud of myself. And I did a decent amount of running so that really helped my confidence.

Friday’s workout was a power day so it felt like another perfect opportunity to work on my running. All of the blocks on the treadmill were really short. The longest block we had was 4 minutes but most of them were closer to 3 minutes. The first few blocks started with a push pace that was between 30-90 seconds and then had a base pace and ended with a push pace to an all out pace. I ran all the push and all out paces and walked my bases. This was more what I was used to so I was feeling amazing!

On the floor, we mainly had 1 long block. In that block, we had 3 sections that each had 2 moves in them. We were supposed to do 3 rounds of the 2 moves in that section and then go to the rower to do a 1 minute row for distance. The moves were push ups, skaters, chest presses using the straps, low rows using the straps, lunges, and plank work). I think my rower was having issues because it was telling me I was only doing 40 meters in 1 minute when normal for me is around 200 meters. At the end of the workout, we went over to the rowers to row in the same pattern as the treadmills. It was a 3 minute row for distance and again my rower was having issues with telling me the distance. It ended up saying I did just over 100 meters when I know it was closer to 600. But I was able to row for the 3 minutes without stopping so that was an improvement over the beginning of the week.

I was feeling pretty awesome about my running when I got to Saturday’s class and found out it was an endurance day. Those are tough days for me to work on running, but I was going to do my best. Since it was a 3 group class, I knew I’d only be on the treadmill for about 15 minutes so that helped. The treadmill was distance runs on our own time. We started with a .25 mile run which I was able to run without stopping. Next was supposed to be a .5 mile run and I was going to try to do running intervals. I did about 90 seconds of running before going down to my walk and thought I could get back to running after about a minute. But my legs were feeling like they weighed 1,000 pounds and I ended up walking on an incline to finish it. But I did do it as a .5 mile run/walk and not doing the power walk option of .25 miles.

Next I was on the floor were we had increased rep work. Each round started with 5 burpees (I was so glad my nausea was gone because the burpees would have been horrible otherwise) and then we had squats, push ups, sit ups, and pull ups on the straps. Those other moves started at 10 reps each but went up 5 reps each round we did them. I made it through the 20 rep round before time was called to switch to the rower.

On the rower, we started with an 800 meter row and the row went down 200 meters each time. Between each row we had jumping jacks with a medicine ball. About halfway through the time on the rower, things switched to be squats with the medicine ball between each row. I was able to do my 800 and 600 meter rows without stopping and the only reason my 400 meter row had a break was to learn about what the new move was going to be in-between the rowing.

While this past week of workouts got off to a tough start, it ended on a pretty great note. I had 3 decent days of running including running .25 miles without a walking break. It wasn’t that long ago that running that distance without walking seemed impossible and I was able to just jump back into doing that. Hopefully I can figure out some more motivation for my running and I can figure out better ways to handle my nausea so this doesn’t become an issue for a week each month.

Trying To Make A 5K Plan (or Maybe This Is The Motivation I’m Missing)

I’ve been feeling a bit stuck (or even going backwards) in my running lately. It’s unfortunate that I’ve been feeling like that because I have made some amazing progress. But things like getting sick or having a weird schedule have been affecting me more than I would like. I want to get back into making awesome progress with my running, but I don’t know what it will take.

You might have also noticed that I haven’t written about doing a 5K in a while. I usually have a race around this time of year, but I actually won’t be doing one. The race that I normally do was supposed to be last month but then it never happened. It was very odd because it was promoted as a certain date but you couldn’t register for it. And then the week it was supposed to happen they announced it wouldn’t be happening. I wasn’t thinking I would be doing this race since there was nothing about it online, but it was still a disappointment when it didn’t happen.

And I haven’t signed up for the race that I usually do in the spring yet. That race has always been a 5K, 10K, and half marathon. But we got an email earlier this year that the race was merging with another race and it now appears that there are only options to do a 10K or half marathon. It’s also more expensive now. So I’m not sure what I want to do about that.

I’ve never done a 10K but I’ve been considering it. But I said I would want to do a 10K as a Disney race because that would be extra motivation to work hard. And then Disney announced that there won’t be any races coming up at Disneyland because of the construction happening. So there went that idea.

It’s weird to not have any 5Ks in my future. There are a few other races I’ve done in the past that I’m thinking about doing toward the end of this year or sometime next year, but it’s not the same as the tradition that I’ve had for the past few years. But I really think I need to get back into doing races because I think that is what I need to do to get my running back to where it was.

When I have a race that I’m getting ready for, I’m so competitive with myself. I always want to PR on a race and I know that I have to work really hard in my treadmill workouts to do that. Plus, then I also go out and do running workout on my own. Right now, I don’t feel the sense of urgency that I have in the past and maybe that is allowing me to be a bit lazy in my workouts. As much as I want to blame not feeling well, I have to remember that one of my last 5Ks was right after I had been at the hospital for the day with horrible stomach pains (which helped to lead me to discover I have the liver tumors). If I could have an amazing race after being in the hospital, then I can work on my treadmill workouts after feeling sick.

If I had a race that I was working toward, I would push myself to work harder in my workouts because I know what I have to be able to do to match what I’ve done in the past and I usually push myself to do more than that. I have a goal in mind that I’m working toward and I didn’t realize before how important that is for me in my workouts. I really need another race to know is coming up to keep me accountable and working hard. Otherwise, I can take it easy but still feel like I’m doing a good job because I’m there for my workouts.

I need to look at my schedule to see what 5Ks I could possibly do and which ones aren’t too expensive. And I am going to think about doing that 10K in April but I’m really torn if I think I’m ready for that or not. But the planning needs to start happening because if I don’t then these races will happen and I won’t be a part of them. And as hard as it is to believe, I think I actually miss doing 5Ks. They have been a part of my life for a while and it feels weird not to be doing them or having more medals to add to my collection. Hopefully I can figure out a plan to keep doing them so that I don’t feel like something is missing in my workout life.

Finishing Hell Week (or I Need To Get Back To Running)

After doing 4 Hell Week workouts the week prior, this past week I only had to do 1 more Hell Week workout in order to earn my shirt. Even though I was tired from having my first 5 workout week, I knew this past week I wanted to stay on track and do a 4 workout week. It’s nice that 4 workouts a week is becoming so normal to me, but I’ll admit that I think that after a 5 workout week I probably should have taken things a bit easier.

Monday’s workout was the final Hell Week workout for me (there was another Hell Week class on Tuesday, but I wasn’t going to be working out on Tuesday). This time the class was called Inclines Of Death. I was prepared for this to possibly be the hardest of the Hell Week classes, but I think I lucked out by having this class be a 3 group workout. It wasn’t as tough as some of the other Hell Week workouts but it was still a tough day.

I started on the floor this time, but the floor and rower people worked together (kind of like a partner workout). On the floor we had triceps, chest presses with weights, chest presses with straps, rows on the straps, hammer curls, and rows with weights. We had some of those moves and then we tagged out the person on the rower and did a 500 meter row. When we were done on the rower, we tagged the floor person and repeated things. And when it was my turn on the rower, it was the same thing as the floor except that I didn’t set the pace. So I rowed until I was tagged by the floor person and I did the floor work until the rower tagged me.

The last rotation for me was on the treadmill which was all inclines. Because I had done so much on the floor and the rower my body was not really too happy to be on the treadmill. I ended up walking everything at a much slower speed than I’m used to. The format for the treadmill was to go up 1% every 30 seconds until we maxed out and then we went down 1% every 30 seconds. When we were working on decreasing the inclines I decreased it to 8% and then stayed there for the rest of the treadmill time.

I didn’t love that I ended Hell Week with a workout that wasn’t to the best of my ability, but I still completed 5 workouts and earned my Hell Week shirt. And not only was this day the day I completed Hell Week, it was also my 600th Orangetheory workout! That’s pretty amazing and I am proud of myself!

Wednesday was a run/row workout that focused on strength and power. Because of some issues traffic I got to the workout a bit later than normal and had to start on the floor instead of on the treadmill (there will be a studio opening up in a few months that will cut my commute to my workout from 30 minutes to 5 minutes and I can’t wait!). The floor was focused mainly on squats and my thighs were feeling it! We had goblet squats, regular squats, weighted squats, jump squats using the straps, and lunges to squats. We also had pull overs, jumping presses, and ab work.

After the floor, I got to work on the run/row. Usually a run/row is one long block for that half of class, but this time we had 2 blocks. The first run/row block was decreasing distances with increasing inclines and increasing rows. The second block was increasing distances with decreasing inclines and decreasing rows. I ended up walking all the treadmill segments but I was able to keep my speed at my normal speed and the inclines at the inclines that were recommended to do (instead of a lower incline). And my rowing wasn’t super fast, but I finished in under the recommended time each time I was on the rower.

Friday ended up being kind of a run/row too. It was pretty great to have 2 run/row days in a week since they tend to be my favorites. But this time, everything was timed and we weren’t on our own to switch back and forth. Everything we did was a distance challenge. We had a 6 minute challenge on the treadmill, then a 3 minute challenge on the rower, and then repeated both things. On the 6 minute run challenge, I would have loved to run the entire thing. But I realized that I hadn’t done a lot of running lately (which I really need to fix) so I had to do the 6 minutes with run/walk intervals. Both times I did it I ran for 2 minutes, walked for 1 minute, ran for 1 minute, walked for 1 minute, and ran for the last minute. But I did increase my speed for the second attempt so I was able to get farther than I did the first time.

When I was on the rower, I wanted to focus on keeping my wattage up but my speed down. It’s tough to do that since my wattage only seems to get high when I’m moving really fast. But I did my best to figure out quickly what a good pace would be that I could try to do for the entire 3 minutes. The goal was to get between 600-900 meters in 3 minutes. The first time I got 627 meters and the second time I got 634. Unlike on the treadmill, I can’t really tell if I’m going to beat my time or distance. While I can see if my speed or wattage is higher, it’s tough to tell if I’m doing better. So it was a surprise to me that I beat my first row!

The floor was 3 blocks. The first block was a long one with deadlifts, alligators on the straps, and pushups. The deadlifts were supposed to be single leg deadlifts and I did do one round of them like that but while holding onto the bench to keep my balance. I know it’s good for me to work on balance but it’s tough to do with my hip issues. But challenging myself with these were good for me. But I wasn’t able to do more than one round as single leg work, so the other times I did them I did them with both feet on the ground. The second block was skier swings, hip bridges, and toe touches. And the last block was a 3 minute core blast.

Saturday was a 3 group workout that had endurance, strength, and power. I went into the workout with the intention of doing running, but I had a combination of a bad hip day and horrible nausea. So again, running wasn’t in the cards for me. On the treadmill, we had 2 blocks. The first one was more endurance based with longer push paces. And the second one was more strength based with working with the inclines up higher. I was able to do my incline work a bit higher than I normally do which was great since I was a bit down on myself for not running at all.

I was on the rower next where we also had 2 blocks. Every block was focused on 1 minute rows for distance. On the first block, we had wall sits between each row. And on the second block we had squats between the rows. I know that I can do 300 meters in a minute if I work really hard, but I also knew that I’d be doing lots of attempts at 1 minute rows. So I just tried to work on keeping my pulls long on the rower and I averaged around 230 meters each time (which is better than the 200 meter minimum we were supposed to do). The wall sits were much easier than I expected and I was able to balance a lot better than I could the last time I tried doing them.

And on the floor, we had a mix of things. We had squats to shoulder presses, triceps, squats with flys, knee tucks, and hip bridges. I was starting to feel super nauseous on the floor and that wasn’t helped by going from standing to laying down as often as we did. I just tried to keep breathing and going slow, but I was really waiting for class to be done because I didn’t want to feel any worse.

Overall, it was an ok workout week. With each individual day, I thought I had done well. But as I look as the week as a whole, I’m a bit disappointed with myself. I know that there have been outside circumstances that have preventing me from running or making all the progress I have been hoping to make, but I don’t want to make excuses for myself. I know that I can do better and I need to make myself do better. I want to be running more often and seeing what new running goals I can hit. It’s been a while since I’ve had a big running accomplishment and I think I’m due to make that happen soon.

Feeling More Back To Normal (or A Good Week Of Hell Week Prep)

After having weird workout weeks the past few weeks, I’m happy that this past week was almost back to normal for me. I’m finally feeling almost better from this cold that I’ve had for a few weeks and I was able to push myself more in my workouts. It wasn’t always back to what I know I can do, but it was much more normal. And that’s good because this week is going to be a crazy workout week (but more on that in next week’s post).

Monday’s workout was a power workout. Normally I would work on my running, but I wasn’t feeling ready to get back to running that day. But I was finally back at my normal treadmill speed for power walking. It still felt a bit fast to be back at that speed, but it was something I could do for the shorter segments that we had on the treadmill. Everything on the treadmill was a push pace to an all out pace and the longest segment was 2 minutes total. All of the all out paces were 30 seconds long and the push paces varied. While I wished I had been able to run, I was just so happy to be back at my normal treadmill speed.

The floor work was 2 blocks. The first block was push ups, chest presses, and single arm snatches. And the second block was pull ups on the straps, skaters, plank work, and crunches. Most of the floor work was uneventful for me (which was actually a good thing because it meant I was back to normal), but my skaters were significantly better than they ever have been. I had much better balance than I could remember and I was able to jump to the side further. I have no idea how that got better, but it was pretty exciting. And on the rower we had 2 blocks. The first block was decreasing rows with squats between each round and the second block was increasing rows with lunges between each round.

Wednesday was the workout that made me feel the most like myself this past week. It was an endurance run/row day and the run/row started with a 1 mile run. I know that I’ve run for a mile without stopping before, but I hadn’t really done any running for a few weeks so I didn’t want to push it that much. But I still wanted to push myself so I decided to go for longer intervals that I normally do. I did 3 minutes of running and then 1 minute of walking. Sometimes the 3 minutes were tough to get through, but I just tried to zone out and not think about it too much. I increased the speed for the last minute because I really wanted to see how fast I could get the mile done in. I had a goal originally of just being under 14 minutes, but I ended up beating that by quite a bit.

It wasn’t my best mile time, but it was one of the better ones I’ve had. After the mile run, I went to the rower for a 400 meter row. Then I was back on the treadmill where I was going to do the rest of the run segments as a power walk. I was only partially through that run segment when time was called to switch to the floor. I know that I would have gotten further through the run/row if I had power walked the first segment (it would have only been .5 miles instead of a full mile), but knowing that I was able to run like that again was worth the limited run/row work I did.

The floor was 3 blocks that all had a focus on shoulder work. That was nice after my legs were feeling pretty tired from the run/row. The first block was front raises, triceps, and biceps on the straps. The second block was ground to press with weights, plank leg raises, and tricep work on the straps. And the last block was strap Ys, strap roll outs, and crunches.

Friday was a power day, but it felt like an endurance day to me. So I didn’t do any running on the treadmill even though I probably could have done some. The treadmill work had 3 blocks. The first block and second block were similar with a 3 minute push pace to an all out pace plus a stand alone all out pace. Because it was a longer push to all out pace, I knew walking would be the best option for me. But again I was back to my normal treadmill speed and inclines so I was happy with that compared to the slow treadmill work I had been doing the week before. The last block on the treadmill was all shorter push to all out paces and I probably should have tried to run those. Something was holding me back, but I think it was just a mental block.

On the floor, we had a mix of floor work and rowing. The first block was on the floor and had goblet squats and single arm swings. Most of the time I will do both of those moves with a 20lb weight, but this time I pushed myself and used a 25lb weight. The second block was on the rowers where we had 200 meter rows with squats using the medicine ball in between each row. The goal was to get faster each time we rowed, and I managed to take about a second off each time I did a 200 meter row. And the last block was strap rows, squats, and plank work. While I left that workout regretting not working on my running, using heavier weights made up for that in my mind.

And I made it to my Saturday workout so I was back to my 4 workout week! This workout was a mix of endurance, strength, and power. I started on the treadmill where we had 2 blocks. The first block had a 3 minute push pace, a 90 second push pace, and a 30 second all out pace. I ended up walking all of these because I was feeling a bit off when I started the workout. Fortunately, by the second treadmill block I was feeling more like myself because it ended up a good block to do some running. For that block we had a 30 second all out pace and after we did that we did frogger squats. After the squats, we went back to the treadmill for another 30 second all out pace but we increased the incline by 1%. In that block, I was able to run a 30 second all out pace at 1%, 2%, 3%, and 4%. I rarely run on inclines but 30 seconds is short enough to feel ok doing it.

After the treadmill, my group moved to the floor. On the floor we started with strap work, lunges with uppercuts using weights, and ab work. And on the next block we had chest presses, triceps, and walk outs to plank jacks. The floor work was a bit tough for me, but I used heavier weights than normal for my chest press and triceps so that might have been making things difficult. And finally I was on the rower where we had decreasing rows with squats between each round and timed rows at the end.

I’m glad that I got back to my 4 workout week. I needed this sense of normalcy back in my life. And it’s still crazy to me to think that having a good workout schedule gives me a sense of normalcy. This week and the beginning of next week will be Hell Week and I’m as ready as I can be for it! But it’s not only Hell Week, this week will be my first attempt at a 5 workout week and next week I will be hitting a milestone workout. But that will all be shared soon.

Lots Of Running (or Dri-Tri Prep Week)

This past week of workouts was one that I was taking a bit more seriously than other weeks. I knew I’d be doing the Dri-Tri on Saturday (that’s going to be a post for another day) and I also knew that I probably hadn’t been training as much for it as I had in the past. I wasn’t super worried about how I would do in the Dri-Tri, but I also didn’t want to feel horrible when I was done. So I spent this past week of workouts trying to do the best that I could every day in the hopes that the training would get me ready for Saturday.

Monday’s workout was the 3 group workout that focused on power. On the treadmill, we pretty much did 90 second intervals the entire time that were push to all out paces with variations on how long each push or all out was (but they all added up to 90 seconds combined). I was able to run all of the 90 second intervals which made me happy. I do want to get my running intervals up a bit and the last 5K I did was with 2 minute running intervals. I’d love to be at 3 minute running intervals for my next race (which I’m not totally sure when that will be), so 90 second intervals was good practice and something that shouldn’t be too tough for me.

On the floor, we had 2 blocks. The first block was lunges, chest presses on the straps, and squats. I knew I’d have lunges and squats during the Dri-Tri and that we would have push ups so chest presses are close. And the second block was more lunges, squats using the Bosu, and plank work. And when I was on the rowers is was mainly sprint rowing work. The first block started at 400 meters and went down 100 meters each time with squats to bicep curls in-between. And the second block started at 100 meters and went up 50 meters each round with squats in-between. I wish I had a long row that day because I was nervous about the 2,000 meter row, but there wasn’t one that day.

Wednesday was a run/row day that focused on endurance, strength, and power. It was an interesting run/row because we had weight work between everything so it felt almost like a full workout just in the run/row. It started with a 500 meter row, then 10 front raises with weights, then a .1 mile run, and the round finished with 5 arm snatches on each side. Then the next round had the row go down 100 meters and the run go up .05 miles.

I told myself that I would try to run the run segments in full as long as I could. I figured that I probably would need to take a walking break when I got to the .25 mile run but I’d try to run the earlier segments in full. Fortunately (I guess) for me, I never made it to the .25 mile run so I did manage to run all the run segments that I had. And for the rowing, the 500 meter one was a bit tough because I went a bit too hard in the beginning. But the other rowing segments weren’t too bad and I was able to take it easy since I was tired from the running.

The floor had 3 blocks. The first block was squats with the Bosu, lateral lunges with medicine ball presses, kneeling wood choppers, and sit ups with rotations. This block was pretty hard for me and I was taking a bunch of breaks. The wood choppers were especially hard and I think it’s because we haven’t done them for a while and I’m out of practice. The second block had plank jack to pop jacks (which I had to end up doing as plank jacks only due to hip pain), crunches, and hip raises. And the last block was lunges using the straps and swimmers. I felt pretty strong during those last 2 floor blocks so that made up for feeling so off during the first one.

And Friday’s workout also ended up being a run/row day and it was focused on power. I knew I didn’t want to overdo things because of the Dri-Tri the next day. Fortunately this format actually worked well for taking it easier than normal. Our class was small so we ended up working in 1 group that all started on cardio instead of splitting up and having half of us start on cardio and half of us start on the floor.

The first block of the run/row started with rowing. We rowed 200 meters and then however long that took on the rower was the time that we ran on the treadmill. Each round we went up 50 meters on the rower and used that time for the treadmill. All of the times for me were under 2 minutes so I knew I could run it all. I kept my running at my usual push pace which is the pace I’ve been able to use for some of my distance running.

After that block we all moved to the floor where we had 2 blocks. The first block was a timed block with 30 seconds for each thing. We had bicep curls, squats, and skaters. We did the series of moves for 3 rounds and then moved on to the next floor block which was by the number of reps (not timed). That block had lunges, running man, and side plank rotations. And then it was back to the run/row.

The second block of the run/row was similar, but flipped. We started on the treadmill for a .1 mile run and then went to the rower and rowed for however long it took us to do the run. Each time on the treadmill went up by .05 miles and then we used that time for the rowing that round. I had a similar idea with the running as I had on Wednesday. I knew running .25 miles was probably going to be a run/walk but I could run the shorter ones in full. And again, I never made it to the .25 mile run so I was running them all in full. The rowing was all pretty much sprint rows since they weren’t too long so again I was a bit nervous about my lack of endurance row training. But the key was just trying to not go too hard in the beginning and to stay steady since that’s what I’d need to do with a 2,000 meter row.

The floor in the end was similar to the other floor blocks. We had one block that was timed and one block that was by reps. For the timed block, it was 3 rounds of 3 exercises for 30 seconds each. This time we had bicep curls on the straps, sumo squats, and skaters before moving on to the last block. The final block was squats, plank shoulder taps, and abs. That last block was a bit tough because I was tired and feeling a bit off that afternoon (I think I was dehydrated), but I made it through.

Even though I did a ton of running, I still know I haven’t been doing as much running as I should. Part of the reason has been that I’m not clear on when my next 5K will be so I don’t feel like I’m training for something. I usually have a 5K in November. This year it was supposed to be in October but nothing has been officially announced and there are no sign ups. And my race that I do in April seems to be changing and there might not be a 5K anymore. I’m still waiting on seeing what happens, but knowing that April might be my next race isn’t that much motivation. I need to find something other than a 5K to push me to work on my running so that when I have the Dry-Tris I will feel more prepared.