Training Rundown

Humpday! Has anyone felt like this week has felt like an eternity and it’s only Wednesday?!? I’m choosing to change my mindset and tell myself that it’s ALREADY Wednesday! Sometimes a quick mindset shift is all we need. I wanted to bring back my weekly training rundowns mainly because it helps me reflect on the last week and set intentions for the week ahead. I definitely had some treadmill miles last week.

I also addendum some Christmas lights in our home gym and it really gets me excited to do anything in there now.

Monday, 1/11- 3.37 mile run & 30 minutes of yoga before my second night shift. I can’t wait for the days to continue to get longer so I can run in the daylight before work. Also did 10 minutes of Pilates.

Tuesday, 1/12- 5 mile Progression run on the Peloton App and on the treadmill. I love using the App when I’m not feeling super motivated to run and also when I want some casual speedwork. This was before my third night shift in a row.

Wednesday, 1/13- Rest day

Thursday, 1/14- 4.6 mile easy run on the treadmill & 20 minutes of strength on the Peloton App (where I’m getting all my strength/stretching ideas lately ) & 10 minutes of yoga

Friday, 1/15- 5.3 mile run outside! Love getting some fresh air.

Saturday, 1/16- 10.8 mile run on the treadmill (love that I can run the Boston Marathon course via the iFit feature on my treadmill) and 10 minutes of Pilates/ yoga and 20 minutes of strength.

Sunday, 1/17- 30 minutes on the bike trainer, 1.45 mile snowshoe, 5 mile run, & 15 minutes of PT exercises/ mobility work.

Total mileage: 34.05 miles

Positive takeaway: I managed to fit in 6 days of running! Also got in multiple sessions of yoga and strength training.

Something to improve upon this next week: I’d like to work on taking in nutrition on my long run this week.

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—How’s your training going right now? Anyone else excited for more sunlight?

Workout Wednesday: Trail Running Tips

Happy Wednesday! I wanted to share with you some of my tips that I’ve learned from trail running over the years. I’m still (by no means), a great trail runner (nor will I ever excel at it), but I love when I can get out there. I always make sure to budget extra time. I know that I’ll be hiking some and will just take longer to cover the distance.

I also want to make sure that I bring enough gear. That includes snacks, water, gels, extra layers, another pair of socks. I can’t tell you how many times I’ve gotten my feet wet and not had a dry pair to change into.

Take time to enjoy the views from the summit. That’s one of my favorite parts from being on the trails. I also take time to snag a lot of photos when I’m out there. No need to rush (in my opinion!)

What are your favorite parts of trail running?

Any other tips you have?!?

Workout Wednesday: Pre-Run Warm-Ups

I’m not entirely sure that I’ve ever had so many words that started with ‘W’ before in my blog title! I have a love-hate relationship with warming up, BUT it is SO important! Especially as the months get colder, your muscles are generally tighter. Tighter muscles = more prone to injury (& also just unlikely to perform to their optimum).

Remember to always consult your primary healthcare provider before starting or adjusting to a new health program. I have also found that warming up helps me get excited to run. This is super helpful when it’s chilly and dark outside.

While running is a very forward-backward motion, it’s important to warm-up all of your muscles and to move outside of the normal ‘running rhythm’.

I also know that I always warm-up before any sort of race, but it’s funny how that’s an exception. Remember the saying - nothing NEW on the race day (& that includes warming up).

I always start with a super conservative first mile as well (especially important if I’m tired/ sore/ it’s early/ I’m just not feeling it)- it’s the same idea of warming up your body and muscles for the movement that you’re going to be doing.

I also like to remind myself of making bread when I want to slack on my warm-up routine: To make really good bread, you knead it first (get the temperature warmer so it can rise). Same idea with running-> nothing cold ever works that well.
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-Do you warm-up before you run?
-How has your pre-run routine evolved over time?
-Anyone else enjoy kneading bread?!

Workout Wednesday: How To Start Running

Happy Hump Day! I’m on Day 3 of orientation and it’s been a lot of videos/ self-guided learning. We also got fit-tested for two different types of respirators (N95 and 7700). It’s funny how you definitely feel like Darth Vader when you try those out! I also got to explore the new running trail that’s here- Rail Trail that extends for 57 miles! I certainly didn’t run the full trail, but I did get in an easy 7 mile run.

I thought it would be a good idea to share some tips on how to start running or pick-up running again since physical activity is SO important during the Pandemic. Maybe you’ve tried running a few times, maybe you got injured, maybe you thought it was too hard, or maybe you’re just unsure if it’s for you. ALL of these thoughts are OK- they are normal! Be kind to yourself and know that starting any new activity takes time and patience. You will not be super fast at the beginning nor will you be crushing all the miles (it took me 4+ years of on-again off-again running to even get above a 10:00 min/mile and over 35 miles a week).

Tip 1: Start Small

Start with run/walks (maybe 30 seconds running/ 1 minute walking) and go for a short distance. Do this for several weeks and don’t try to run everyday. Maybe you do this once a week - that’s great! Maybe you can start to do it two times a week- something is better than nothing! Be kind to yourself.

Tip 2: Get some good running shoes

I remember I had some really terrible shoes when I first got started (pretty sure they were on super sale and were not meant for running) and that didn’t help me stick with it. Now, you do not need to go spend a lot of money on gear/running shoes - just make sure to select shoes that fit well, meant for running, and you feel GOOD when you put them on. I can’t tell you how much better I run and feel when I’ve got on gear that I LOVE.

Tip 3: If it feels hard, then know that is NORMAL

Running is hard work and there are very few runs that feel really good. Remember- if you feel pain/short of breath -> this is NOT NORMAL. Also remember to see your physician before starting any new physical activity routine. It’s funny how as children, we would always run everywhere and then somewhere along the way, running no longer felt ‘normal’ -> just really really challenging. I was certainly never fast (nor will ever be breaking records), however sticking with it and training helped me get faster over time.

Tip 4: Be patient

Nothing good ever happened over night and it typically takes 21 days of starting a new routine to make it stick. I always find that starting a new routine is easy for me for the first 10 days or so, but then that third week is when it gets challenging. Know that this is normal and to stick with it. Find a support system, a buddy to go on runs with, a race to train for, or a goal to work towards. Maybe you want to run for a mile/ a 5k (3.15 miles)/ to the next stop sign. Whatever your goal is, be your own cheerleader. Be kind, be patient, be persistant.

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What tips do you have to someone wanting to start (or start again) running?

What helps get you out the door?

Anyone else find that 3rd week really challenging?

Workout Wednesday: Strength Moves & Gear For Runners

Happy Humpday! I’m here for another Workout Wednesday and sharing my favorite strength training moves to accompany running all the miles (and also various equipment that I’ve started to gather since having a home gym was the only way to get a workout in)! Strength training is a must to help you keep injuries at bay, get stronger, faster, and find your weak spots. Also- I apologize for the awful photo qualities. I really need to get on my phone upgrade! Remember: While I have my Bachelors in Science in Exercise Science, that still means that you should always consult your doctor before beginning or modifying your exercise program.

Exercise: Single- leg deadlifts

Equipment: Free Weights (I use between 5-8 Ibs).

Balance on one leg, keep your shoulders and hips over your standing leg and hinge from your hips (as one unit) forward. The goal is to balance while hinging, keeping your core engaged (belly button to your spine), and hip bones level (you don’t want one hip higher than the other). Work to do 10 on each side, 2 sets. Work-up to 15 on each side, 3 sets. You can also add a row as you’re hinged down to get in some extra core/balance/arm strength.

Exercise: Lunges

Equipment: Free-weights

I like to step back with my free leg rather than lunging forward (but you can do either or both!). Remember to not have your front knee go beyond your toes, look forward, and keep your core engaged. Start at 10 reps on each side, 2 sets. Work up to 15 reps on each side, 3 sets.

Exercise: Donkey Kicks

Equipment: Pilates Ball

Keeping your hips level, hold onto your pilates ball (I found mine on Amazon for $12!) behind your knee, and push your foot up towards the ceiling, then come back to the mat. You want to keep your core engaged, hands over shoulders, and the goal is to not extend your leg as much as tire-out your glutes. Aim for 10 reps each side, 2 sets. Work up to 15 reps, 3 sets.

Exercise: Slider Side Lunges

Equipment: TRX sliders (this is just what I call them-not sure of their ‘real name’)

Remember to not let your knees go over your toes and extend your free leg out to the side. Core is engaged, head is up, with a slight hinge in your hips. Work from 10 reps each leg/2 sets up to 15 reps each leg/3 sets.

Exercise: Reverse Crunches

Equipment: Stability Ball

This doesn’t need to be a big movement, I generally move from my chest against the ball to an inch or two up from my starting position. You want your feet resting against a wall (or something sturdy) and arms behind your head. Keep your glutes/hamstrings/core engaged. Work from 10 reps, 2 sets up to 15 reps, 3 sets.

Exercise: Planks

Equipment: None!

You really don’t need anything to get a plank in and a total body workout. You can do a modified plank by resting your knees on the floor (shoulders over wrists), forearms on the floor, or hands on the floor. Work from holding for 20 seconds and go up from there. I used to be able to hold my planks for 3 minutes!

Exercise: Side Planks

Equipment: None!

Like the planks from above, you can do these anywhere. Working from 20 seconds up to several minutes. You’ll want to either be on your hand or or forearm as you balance. You also want to keep your hips pointed forward, core engaged, and remember to breathe.

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-What are your favorite pieces of gym equipment that you have at home?

-Favorite exercises to do with no equipment?