Workouts this week: Feb. 5

From Monday's sunset trail run

I've been working out six days a week for a while now. I think I really want to scale back to five days a week. I'd like more time for myself. To be home. To do laundry. Clean out my car. I just need more time.

I've been really tired this week. I don't know if I'm doing too much, coming down with an illness or just not getting enough sleep. I think that's one of the reasons I want to cut back on working out.

Sunday: BodyPump + Yoga
My quads were sore today so I went easy with leg weights (lunges) but tried increasing my arm weight. I tried increasing for biceps at the end and DIED.

This was also SuperBowl Sunday and our state's team was in the Super Bowl so yoga attendance was down. And MY FAVORITE YOGA TEACHER was subbing. That was awesome. She taught vinyasa and I probably challenged myself a little more than I do with the other teacher.

Monday: 4 mile run
Run at the IM Fields. Tried the Strava route again. Maybe I'm going the wrong direction on the route. I will try it ONE MORE TIME. My legs were sore. This run was a tiny bit slower than the other day, but I probably shouldn't worry about 7 seconds a mile.

Tuesday: Yoga
I felt like more yoga today. We used blocks a lot. It was a good class and I needed it.

Wednesday: Gymnastics
I was tired but went to gymnastics anyway. I did some pullovers and back hip circles on the bars, which was fun.

Thursday: Off
Off. I was supposed to run. But I needed a day off. It was too cold to run outside (and super windy) and I didn't really want to go to the indoor track. I also had some work to deal with from 5-6:30. So if I only run twice this week, oh well. I usually do this once or month or so.

Friday: Yoga
Yoga. Very easy yoga class. I forgot to turn the workout on my Apple Watch. Oh well. I went to bed at 9:30 p.m. That's how tired I was. I woke up at 6:45 a.m. and felt a lot better.

Saturday: Sandy Creek Run
I went back to the epic 6.5 mile trail around Lake Chapman at Sandy Creek park. It was just as bad as I remember and I don't think I walked any less than last time. I didn't fall though, so that's good. My times were dead on with last time. I paused my watch midway to catch my breath, but it didn't pause so Boo. My times were weird. Strava said I was faster on the route, by a minute. But it also said my pace was 24 seconds a mile slower. I'm confused.

There are at least three creeks to cross in the first three miles. I got mud on my shoes, which I am every unhappy about. I walked a lot. I took Matt and he tweaked his ankles some. I'm hoping they don't bruise tomorrow. He says the course is tougher than we are and doesn't want to go back. (I really do want to go back! I need to get my times down.)

**Update: On Monday, Matt texted me that we should definitely try the course again. Because we have to do better. Also, I'm not nearly as beat up as I was last time. I died on the route and for about a week after. I had a great run two days later, so maybe I'm tougher for doing the run? Or I needed a light week?

Workouts this week: Week of Jan. 29

Sunday: Bodypump + Yoga

Dose of weight lifting followed by an hour of yoga.

In yoga, I did the easy option of everything. Went straight to downward dog or child's pose.

A girl complimented me on my arms after BodyPump. It totally made my day. I do like my somewhat beastly arms. They're muscular (without looking like I take steroids). I think I look strong. And I've been working on them for four years. :)

Monday: Off
Scheduled off day. Went home and relaxed.

Tuesday: Trail Run
Tried a new trail. Didn't die. Have some nice bruises to show for it. More about it here.

Wednesday: Rest
I was tired. I listened to my body and went home and slept for two hours. And had no trouble falling asleep that night. I needed the rest.

Thursday: 4 mile trail run
Ran at the IM Fields today. It's always hard to get over there after work before the sun goes down. Traffic is brutal. I tried a different route to drive over there and it might have been slower. (I think I could run over there faster).

I ran 4 miles. The goal was just 2 since I was so tired after Tuesday, but my legs always feel better after mile 2. So I did 4.

My goal was to do a saved Strava segment, but even though I did the segment, I didn't get credit for it. My GPS threw a weird signal and shows me starting in the middle of the lake (when I made sure to stand in the exact spot the segment started. I had it open.) That was kind of annoying

Friday: Lunch pilates

Third Friday gymnastics meet in a row. So that means I can't go to yoga. (Miss you YOGA). So I go to lunch pilates.

I prefer yoga. But today the class was in a new building on campus—that I hadn't been in before. Was pretty cool. So nice to get out to another part of campus.

Saturday: Speed work at the indoor track
Did 8x800s at the indoor track. They were nice and consistent.
3:40, 3:37, 3:42, 3:40, 3:41, 3:45, 3:44, 3:33. I can run all day if I can take breaks. Why can't my 5k time be that fast?

 I rewarded myself with chicken and waffles afterwards. (I couldn't finish. It was too much)

Sandy Creek Park: Lakeside Trail

I decided to try a new trail—the trails at Sandy Creek Park. I've been meaning to try them for a while. (Did them after work on a warm day.)

I decided to try the long one—Lakeside Trail. (It's 6.5 miles + walking back to your car) I'm tough, right? Haha. I definitely bit off more than I could chew.

Sign #1: I brought mismatching grey Belega socks to run in. They have slightly different padding. Oh well.

Sign #2: Getting texts driving to my run about work drama. Ugh. And all the more reason to run.

Sign #3: Falling and skinning my knee within the first quarter mile. The trail wasn't especially bad. I just fell. And got dirt all over my arm and shirt. I can't remember the last time I fell running a trail. And I fell again mile three or four. TWICE. I fell twice. But I didn't sprain anything. I was pretty worried about putting a hole in my Lululemon crops :( But I didn't. And I survived.

Fall #1. Scraped my knee. Was happy to walk away intact.

I skinned my other knee with fall number 2.

Knee. Two days later. Black and sore. 

I just didn't have 6 miles in me today. My legs felt tired in the first mile. The trail was NOT EASY. It wasn't as bad as the White Trail. But I needed to stop and walk a lot. And my ankles kept trying to trip me. They do this on occasion when I need to stop running.

I haven't had to walk this much in a year. MY SLOWEST RUN IN A YEAR. I should have quit after mile 3 but it's a loop. I had to make it back. And I wanted to finish. So lots of walking. Which is fine. I was scouting a new trail.

I wanted to run 7 miles today. But that didn't happen.

That said I did like the trail.

The trail is REALLY WELL MARKED. Way better than the botanical garden. I got confused about 3-4 times. The first time was at the beginning of the course. But if in doubt—GO LEFT. And the next few times I should looked around until I figured out which way to go (usually left). One time there were actually purple signs that I think said WRONG WAY. I figured it out in a few seconds. I just needed to stop and look around. So easy to find your way. I completed the trail I wanted to (unlike the white trail, which I didn't.)

It was pretty. Pretty views of the lake. The trail was well maintained.

On the downside:

Hills. A little hillier than the IM Fields, but not AS BAD as the Botanical Garden. And definitely some steep, narrow parts.

Mud. There were a few jumps across streams and mud puddles that took some figuring out how to maneuver. Maybe 3-4 of them that you couldn't just leap over. You had to run through or jump and run. Totally fine. Wasn't expecting it. Don't wear new white shoes.

I saw 3 people on the trail while I was running. So not too many people. (Good and bad?)

I'm trying not to feel too bad about this run. It wasn't great. But I was trying a new course and it's okay to have a slow day!

I'd definitely run this course again. I need to get my time down!!

January workout highlights

Workouts: Month in review

13 runs for 61 miles

4 yoga classes

3 BodyPump class

3 pilates classes

2 gymnastics classes

2 home workouts

6 off days 

January highlights

The month started off a little slow with me in holiday mode—but with some double workouts in, I'm definitely back to gym rat status. I'm doing the same classes that I like. I haven't tried any new classes, but a few highlights for the month.

• Signing up for races Will race in 2017. At least twice as much as 2016 ;) 

I know I'm doing 6.6 miles in the Chick-Fil-A half in April and a trail race March 19 I have a bunch of others I'm thinking about including a 10k in February. 

• Completing the Lululemon Strava challenge for a free Swiftly shirtsleeve (and guacamole!)

• Increasing my weight in Bodypump. Woot! 

• Increasing my distance! I have been gradually increasing the distance I run. This time last year I was running 3-4 miles. I don't see a run over 4 miles until July. I've increased from 4 to 5 and change. I finally got to 6 miles this month and can do a 10k. Which is awesome.

(Running longer distances = blood blisters on my feet. I'm between shoes. Retiring old and breaking in new) 

Blood blisters

Just leave them if they're under a callus. They're fine.

• Finally running at Sandy Creek Park. I should make a list of area trails to try.

• Also, I was pretty good with meal prep. Definitely makes a difference!

Goals for next month: 

1) Mileage up to 7 miles

2)  Run better at Sandy Creek (less walking! less falling) 

3) Try a new trail if the weather (maybe make a list of trails in the area to try. Can you tell I love lists?)

4) Stay healthy! 

Workouts this week: week of Jan. 22

Sunday: BodyPump
Sunday is usually BodyPump + yoga. But I was tired today and didn't even want to go to BodyPump. So I went to BodyPump and skipped yoga. I was tired.

Also meal prep: sheet pan chicken and veggies

Monday: OFF
Much needed off day. My legs were tired so I did a tint bit of exercise bike on the easiest setting, just to get some of the lactic acid out of my legs.

Trail sign. Still got lost ;) 

Sträva leaderboard. Woot! 

Tuesday: Run at Bot Garden
It was 60 and pretty outside. I was going to run at the IM Fields, but I went to the botanical garden because I had a work errand to do there. My plan was to run the white trail to the orange trail, for a 4 mile loop. (I usually run orange to part of white and double back). Somehow I got turned around and ended up where I started. (This has happened to me before). So then I ran my regular route for a total of 4.4 miles. Slow miles. Those hills KILLED me. Maybe I should go walk the trail a few times so I know where to turn? I feel like the arrows point forward but mean go right. It's confusing.

Wednesday: Gymnastics
Gymnastics. I worked on handstand forward roll. My back handspring was a mess. Maybe I should move on to a different skill?

Trail run: longest run

Thursday: long run
The weather is getting colder—and isn't quite as springlike. It was on the cold side, but I decided to get one more outdoor run in before the weather went back to winter.

I drove over to the trails—and had to wait through three light cycle to turn into the parking lot because cars kept blocking the turn. It was so annoying. I honked a lot. But I finally got parked.

I prefer to run when it's 60 or above, but it was about 58 so I decided to try it. And if I died I'd go to the indoor track, which is across the street. (I've got asthma and the cold triggers my asthma attacks.)

I think I dressed right for the run: My usual crops (I hate leggings), a long sleeve run (brand new long sleeve swiftly from Lululemon), a neck warmer (to keep my airwaves warm), and a hat.

This Lululemon Swiftly long sleeve is the best!

The first mile was pretty cold. I almost quit. But it got better. I never got warm enough to shed the long sleeve, like I have on some runs. The shirt had thumbholes and went over most of my hands, which really helped. When I got warmer, I'd roll the sleeves up to my wrists, but I alternated with the shirt over and off my palms for most of the last half of the run.

That first mile I would have told you I was just trying to get three miles in. But then I decided to get five in. And then I wondered if I could do 6. I haven't done 6 yet. I've done 5.7, so I know I could.

I should add that I had this run going on both my Apple Watch and the Strava app on my phone. And at some point my Apple Watch dinged like I had completed a goal. Which it usually does when I'm done. I didn't think anything of it. And then I look down at my wrist to see how close to 6 miles I am. And the watch isn't even in workout mode. It turned itself off at 4.97. Ugh!  Thankfully I had the app going on my iPhone, (because the Strava app for Apple watch didn't want to work that day), but it was timing a segment, so it was showing 10 minutes and change, instead of my 40-50 minute running time. After some swiping I saw I was at 5.8 and I had some trail left. So I got to 6. And then doubled back to get .2 more miles in, so I can say I did a 10k. I stopped and took pictures of the sunset and ran the .2 mile back to the top of the trail for 6.47 total miles. (It's interesting that it shows as 6.47 in Strava, so it doesn't round.) But that's the longest I've been on. Wahoo! I could definitely do a 10k race. (Since I did 10 kilometers running trails and hills.)

So pretty proud of my run. Running my longest distance. I think I'm more proud of myself for running in the cold. (I abhor the cold). My iPhone later said the temperature was 55 degrees. I totally loved my new Lululemon shirt. 

Sunset runs mean seeing pretty light

Friday: pilates
Lunch pilates since I don't have time for 5:30 p.m. yoga.

Selfie fail: Selfie with a stray ear bud.
After running indoors Saturday

Saturday: Speed work at the track
It was back to January weather so I did some speed work at the indoor track. I love/hate speed work. I love running fast. But I hate it because it's hard. It's repetitive. I'm only running against myself. I didn't do speed work for months, because I'd rather run trails. But it's cold and I'm running on the indoor track, so I guess I will. I looked up the Hal Higdon 15k training plan. He suggested 4 x 800 repeats at 5k pace today.

Two miles seemed a little low to me, so I ended up doing 6 x 800s for a total of three miles and then three extra laps so my Apple Watch would finally register that I'd run 3 miles (it's off by a 1/10th. I know I need to recalibrate.) I pretty consistently ran 7:30 pace. Which I'm not usually that consistent.

Splits (which it adds about two seconds of lag every time I pause it. So if I stop on :34, it will start again at :36 or :37. Which is annoying.
3:45, 7:32, 11:17, 15:03, 19:01, 22:45. So #5 was my slow split. I was off by 15 seconds. So about 4 seconds a lap. (200 meter track). I'll take it. And It would be AWESOME to run 23 or under in a 5k. Maybe one day?

Also, I've pretty much had it with my Apple Watch. It doesn't track distances right (and I can't correct it), doesn't count calories right. I'm looking into getting a Garmin.

Workouts this week: Jan. 15

Workouts this week: Jan. 15

Sunday: BodyPump + Yoga
First double workout of 2017. I did an hour of BodyPump followed by an hour of yoga. I haven't done this combo in over a month, so I died in yoga. I'm not usually that dead. Usually I always go for the hardest option. In this class, I just went straight to downward dog a lot.
Still, I like taking the time to stretch after lifting.

Monday: Run at the IM Fields
I had the day off workout and it was 61 degrees out, so I did a trail run. (5.72 miles in Strava, 5.1 on my Apple watch)
8:24 pace.

Tuesday: Off

Wednesday: Gymnastics
Went back to gymnastics for the first time in a while. Worked on the usual: Handstand forward roll and back handspring. I might have accidentally whacked a coach in the face. Oops. I think he was fine.

(Ran a mile before gymnastics. Since I was early and need every mile I can for the challenge. There's a .7 mile walking track that I thought would work. Only it wasn't lit. I had to use the flashlight feature on my phone. Not my best idea to run in the dark. But got my mile in.)

Thursday: Run + Yoga
Usually I'd run after work, but there was a free class at Lululemon that I really wanted to go to (the last one was SO good) so I ran on my lunch break. I probably only have time to run 30 miles, but I usually want to run more. I did 3.66 miles in 30 minutes. (I thought I ran closer to 4.)

After work, there was yoga at Lululemon. It was yoga for runners. And it was a more intensive than I'd anticipated. I'd wanted an easy, stretching class given all the miles I'd put in lately. But this class kicked my butt. There were no breaks. It was fast and intense. It would sub this for a workout. Not in addition to running. And I got two free class cards. (For when I'm not as tired).

Friday: Lunch pilates
I had tickets to see college gymnastics so I couldn't really make yoga. So I went to lunch pilates instead.

Foggy morning run. It poured all morning—
starting right after my run.

Saturday
I had to get the last 4 miles for that Lululemon challenge in. I got up early and got my run in before 9 a.m. (which is my favorite. To get my run in first thing. But it's usually too cold to do this in winter). It started pouring almost as soon as I was done with my run. My legs were super heavy. Mile 3 was awful. And then I started feeling better.

Put I did it 25 miles in two weeks. More on the challenge in a separate post.

Workouts this week: Week of Jan. 8

I'm back to taking classes at the gym again. Hooray! Classes started back Monday and I'm so happy about that.

I LOVE classes. 💗Someone please tell me what to do in fitness classes. Let me turn my brain off and just do. It's what I need. Since I'm always overthinking things and tend to be rather tightly wound. I love an hour where my only worries are—can I actually do three more reps, can I increase my weight or should I take the harder option? I like the class dynamic. It pushes me. Makes me think twice about skipping a rep or putting down my weight (because I don't want to be the only one.)

Also, it was free week at the student gym. So you can take the fitness classes for free. Which means the classes are EXTRA crowded and full of newbies. I already bought a pass, and just took the classes I already took. But free week is just crazy busy and you have to get to the classes extra early (and are filled with people who aren't in shape, don't know what they're doing, which is fine. It's the unmotivated people who don't try that bug me the most.)

Sunday: Indoor run with PRs
Back to the indoor track again. It's super busy with all the New Year's people. But there are also fast people at the track. I got behind a fast guy and let him set the pace.

First mile: 7:15. Which ties my PR for a mile time! I felt strong. I think my previous PR's also come from January or this time of year, since I'm stuck doing speed work at the track. I get faster! :)

Mile 2: 15:03. Which is MY BEST TWO MILE time since I left high school. I REALLY wanted to break 15. I guess I have something to work towards.
(Small water break, catch breath break here. One lap, so 2 minutes)

Mile 3: 23:12 Which is freaking AWESOME. (The fast guy must have been running 6-8 miles because he was still going. He lapped me at some point. But I am so happy with my FAST times!)

Also my Apple Watch is stupid. I had to run 3 extra laps to get it to 3 miles. I should recalibrate it. But I know how much it's off by and it's always off by 1/8th of a mile.

Monday: Bodypump
It's been a month since I've done weights. I wasn't expecting it to be pleasant. And it wasn't that bad until one and two days after the class.

First, BodyPump is a really popular class. (Which I don't get. If I'm going to be honest, I don't actually like lifting weights. I do it because I should. I probably should more than one day a week actually, but that's all I have time for. I like the instructors. I like the format—except the lunges, I hate them.) I got there at 20 minutes until the class started. I was Number 24 on the sign in list. So I got in. I was expecting Petey to teach the class, but apparently she's teaching boxing and a blonde named Sarah was teaching the class. She had a South Jersey accent. Apparently she had a baby 7 months ago (and still looked strong, thin and fabulous.) It was a good class. My forearms were sore when I left. But the next two days, my quads were really sore.

Tuesday: Indoor track
More running today. I needed to run. I didn't want to mess with Free Week classes. (I saw about 20 girls get turned away from a very full zumba class). It's madness. There are huge crowds outside all of the rooms.
First mile: 7:29
Second mile: 15:17
Third mile: 23:05, with no breaks. So this was a pretty consistent run for me. (My first mile is always the fastest. So 7:29, 7:48, 7:48) I felt strong. I would LOVE to run a 10k at this pace.

I should note that this was without breaks. I like to take a break after two miles (16 laps) because the running gets so repetitive. I didn't take a break this time.

Wednesday: OFF
I usually go to gymnastics, but was feeling sick so I skipped. I was feeling tired. From weights on Monday and my asthma flared up in the afternoon. I took an hourlong nap at home instead. I think it was the right call.

Thursday Run
The weather was absolutely glorious today. It finally turned warm after two weeks of gross cold weather (that forced me to run inside.) I've had it on my calendar to run outside for a week (since the forecast said it would be warm.) So I may or may not have ducked out early to get 5 miles in before the sunset. I got 5.5 miles in and enjoyed 70 degree weather. The run was slower than I thought—especially with all the speedwork at the track. But I'll take an outside run.

Then I showered really fast and met a friend for dinner. (I got home before 9. Which made for a 13-hour day).

I did my crown braid for dinner. Since that or a hat is the only way to have decent hair after running.

Friday: Yoga
I finally got a yoga class in. My first one in more than a month. And it was free week, so the class was packed. I think there were 52 people in the studio. The instructor plus 51. There were 10 people in the first three rows of the class and 11 people in the back two rows. It was so packed we were doing our sun salutations with arms forward because you couldn't put your arms out to the side.

I thought it was funny that a group of sorority girls sat their stuff down in the very front—where the teacher sits. Wow. Someone told them to move.

Also, at about three minutes after the class started a group of three people opened the door like they were going to come in. They looked around and saw there was no room at all, giggled loudly and left. It's free week. There was no monitor outside the class. You can't show up late to a popular class and expect to sneak in.

Saturday: 4.5 miles at IM Fields

Great first mile and a strong first three.

And then I died. I had to walk some in mile four, but finished 4.5 miles.

I'm cool with walking. I've done 17+ miles this week. My legs were tired. Every run is different.

I actually almost ran a local 5k on Saturday, but it would have been $30, so I decided to save the money and find cheaper races for later this year. (And oddly enough, my body just quit after 3 miles like I had been doing a 5k. Haha.)

Times
Apple Watch, Strava
7:36, 7:32
8:26, 8:14  (which may be my record for this uphill mile. It's a steep hill that always kills me)
8:34, 8:05
9:21, 9:12   (this is the mile I walked some.)
8:27, 8:44
8:28 average pace, 324 active calories, 388 total calories/ 8:22 average pace, 549 calories
The calorie count is the biggest difference. Both apps know my height and weight. And I have a heart rate monitor. I've always thought Apple watch always estimated low (ex: 200 calories for one hour of intense weight lifting).

So that was my week. I'll take spring weather!