Monday, March 7, 2016

Training week recaps: Feb 22 - Mar 6, 2016

Since I missed recapping my February 22 - 28 training last week, I'm going to do double duty today and recap two weeks at once.

FEB 22 - 28
MONDAY - Rest
TUESDAY - Rest (traveling)
WEDNESDAY - 30 minutes on the stationary bike
THURSDAY - Run 3 miles on treadmill
FRIDAY - 10 minute warm-up on stationary bike, lift 30 minutes
SATURDAY - 10-minute warm-up on stationary bike, lift 45 minutes
SUNDAY - 30 minutes on stationary bike
In celebration of all the stationary biking I did this week
FEB 29 - MAR 6
MONDAY - Rest (traveling)
TUESDAY - Run 3 miles on treadmill, lift 25 minutes
WEDNESDAY - 3 miles incline work on treadmill (10 minute warm-up, 2-minute intervals between levels 3-6)
THURSDAY - 10 minute warm-up on stair machine, lift 50 minutes
FRIDAY - Yoga class
SATURDAY - Rest
SUNDAY - Run 11 miles outdoors with intermittant inclines throughout
The BP Pedestrian Bridge in Millennium Park, one of the "man-made"
hills on which I traipsed back and forth during my long run
NOTES
  • During the week of February 22, my workouts from Thursday through Sunday were all done aboard the cruise ship. The running and lifting were tough due to the rocking of the ship. I usually don't struggle with seasickness, but I did cut Friday's lifting routine short because I felt some nausea. I learned it's really hard to balance free weights on a moving ship. The next day I reduced my lifting load and felt much better.
  • The strength-training series I've been attending at work has been beneficial. I've picked up tips on proper form, learned some new exercises, and have gotten exposure to some new equipment I previously shied away from using.
  • I'm starting to consider upping my strength-training routine from twice a week (full-body both days) to three times a week (focusing on only certain areas each day). Perhaps one day of leg work, one day of back and core, and one day of arms and chest?
  • I am having to psych myself up for hillwork these days. You might notice I didn't do any during the week of February 22. I really needed a break after this long run. I've become gunshy on pushing too hard for fear of feeling like death again. During yesterday's 11-miler, I went a little easier on the inclines and felt much better. I'm rationalizing that I don't want to make it so hard that I won't keep doing it. "Conservative" hillwork is still better than none at all, right?
  • My left piriformis has historically been problematic. After my running hiatus earlier this year, it behaved itself for several weeks. But now it's starting to act up again. I am dismayed because I have been very good about strength training. I haven't been stretching and foam rolling consistently, though, so hopefully improving that will help.
  • I'm in need of some variety so I've been eyeing some new-to-me fitness classes at my company's gym. My top consideration is a "Power 45" cardio/strength class. TBD if/when I actually pull the trigger. 
  • I'll be taking things a little easier again this coming week in preparation for Rock N Roll DC on Saturday.
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Linking up with HoHo and Tricia for the Weekly Wrap.

33 comments:

  1. I've got hill work on Wednesday. I hope the rain holds off!

    And I finally took my bike out of the trainer and rode outside yesterday! Yay for spring!

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    1. I hope the rain holds off for your hill work, too!

      OMG - I ran outside yesterday and reveled in the warming temperatures!!! The worst of winter should FINALLY be behind us now, WOO HOO!!!!!

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  2. I can't imagine working out and dealing with the rocking of the ship! Good for you for getting some in!

    Are you wanting to switch from strength whole body 2x a week to focused areas 3x a week so you can work those areas harder and not have to deal with the whole body fatigue (just the fatigue of the areas you worked)?

    I hope your piriformis feels better soon. Do you think the hills are bugging it?

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    1. Thank you, Kim! I felt like I needed to do something to ward off all the mass quantities of food being offered aboard the cruise ship, LOL.

      YES on the rationale for changing up the lifting routine. You pretty much nailed it! You are definitely a fitness instructor who understands the mentalities. =)

      I appreciate the well wishes on the piriformis! Yes, I am guessing the hillwork is a contributing factor. I have some muscle imbalances on my right/left side which I'm trying to correct, but the hillwork might be making it worse. It's always a challenge!!!

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  3. I have no sympathy for sea sickness from working out on a cruise ship ;-P

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    1. LOLOLOLOL, now that you mention it, you are right that it's a total first world problem. =D

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  4. I have always wondered that about working out on a cruise ship. I've never been on a cruise ship so I also wonder things like is it weird to be floating on a raft in the ship pool with the whole ship rocking too? I clearly have too much free time if these are the questions I come up with.

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    1. These are terrific questions and I've had very similar questions myself! I actually paid attention to those floating in rafts in the ship pool and basically they just get a magnified/delayed impact of the ship rocking. =D And incidentally, I work in finance/accounting and you don't even want to hear about the bizarre random questions I come up with in my everyday life. I.e., going to a restaurant and trying to calculate the average profit margin for various menu items. Total craziness!!! =)

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  5. Love that stationary bike pic-lol. Strength training is the best and so important for women.Have a great week

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    1. Thank you so much, Deborah! The stationary bike picture cracked me up, too. I wonder if it was staged??? It's too bad there are so many preconceived notions of strength training because it really is so important and beneficial! I hope you have a great week, too!!!

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  6. I notice when I do hills, my piriformis gets pissy with me...Make sure to foam roll afterwards, it has helped me at least a little! Good luck this weekend!

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    1. Curses to our piriformises (or however you pluralize it) acting up on the hills. You are right, it is definitely time to get very reacquainted with my foam roller. I am glad to hear it's made a difference for you!!! Thanks so much, Michelle, appreciate the good wishes for this weekend!

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  7. The hills could be aggravating your piriformis. I know they do me that way. I can't imagine working out on a cruise ship. You rock (in more ways that one!) On our last cruise, the pool water was sloshing out it was so rough. It's wonderful your work is offering strength training sessions. I might get over my fear with something like that! Thanks for linking with us Emily!

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    1. Those darned hills, yes? LOL at the "rock" reference - you are hilarious! I've seen some instances where the poolwater was sloshing out due to ship movement, too. It's kind of scary! Yes, I am super fortunate to have such wonderful resources at my workplace. I try to take advantage as much as possible, but it can be tough when the workday is so busy! Thanks again for co-hosting the link-up with Tricia - it's always great to read all the recaps!

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  8. I remember one time I worked out on a cruise ship and tried to use the stability ball. That did NOT go well!

    I really want to know more about the strength-training series and what you're learning. Like, what new exercises and machines have you been introduced to that you wouldn't have done before? And do you still need me to show you how to do a kettlebell swing?

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    1. Oh god, a stability ball would not go well at ALL on a cruise ship. YIKES!!!

      Next time we get together, I can bring along the folder with all of the exercises we went over. Some of the notable new ones I've picked up involve the TRX and cables. Who knew those were such good tools for corework? And thank you for the kettlebell offer - but one of the fitness instructors showed me how to do it just last week. I understand there are some different variations, though, so maybe we can compare notes?

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    2. Yay! I'm glad someone showed you. My trainer showed me a version that is more hamstring intensive as opposed to glute intensive, though, so we could definitely still compare notes.

      I've done some stuff with the TRX bands that was pretty killer. Planks or pikes with your feet in the handles? Oof! And, yes, using the cable machine can really work your core! There's one move my trainer has me do sometime that doesn't actually require moving. You think, "I'm just standing here" but you're really trying to keep the cable from pulling you back into the machine using your entire core!

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    3. I know that move you're talking about with the cable machine where you are trying to keep it from pulling you back. It looks so easy but it is super intense!!! Core work can really be no joke!

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  9. I finished my run in Boulder going up a hill because the running path needs to get over the railroad tracks. It was at the very end and oof!

    I don't know if my piriformis is acting up, but my chiro's exercises is targeting both sides at that very spot. Ow.

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    1. Oh gosh, isn't it killer to finish a run going uphill? It's pretty much a triple whammy from every single front!!!

      What kind of exercises is the chiro having you do? I remember when I was in PT, my piriformis exercises left me so sore that it hurt to sit down sometimes!

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  10. Hope you had a great cruise! Sounds like you did great getting your workouts in while on vacation! Great to hear that your strength training sessions at work are helping. I always wonder about my form in exercises. Awesome job on your 11 miler! Conservative hill work is definitely better than no hill work!

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    1. Thank you so much, Sharon! I needed to do something to counteract all the massive quantities of food being offered on board the ship, LOL. Your form looks amazing in all the pictures you share! I'm definitely embracing the theory that "a little bit is better than nothing" when it comes to working out, especially on those days when motivation is in the toilet. =)

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  11. Great job getting your workouts in on the cuisine ship. When I went on one last mth I only ran on the track on the upper deck. I never thought that lifting weights would be tricky bc of the ship moving. But then again I never tried it. Goodluck in your life next race.

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    1. Oops. Not suppose to say life. Silly auto correct

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    2. Thank you so much! I've run on the track on the ship's upper deck before, too, but started getting dizzy from running in so many circles, LOL. No worries on the auto correct - my phone makes tons of bizarre changes on me every day. =D

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  12. I need to get back to hill training. I did so well during the summer training for a very hilly Labor day run then, with several flat races including my marathon I quit but I can tell too! Great work on getting yours in! Thanks for linking up!

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    1. Thank you for co-hosting with HoHo, Tricia! As always, I love reading about all the recaps. Oh my goodness, hill training in the summertime - that must have been a huge challenge! Way for you to push through and stay motivated, woo hoo!!!

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  13. I was on a cruise ship last year and the running really was interesting on a moving ship! Of course my Garmin had interesting data and the fastest pace I've ever gone ;) I'll be at RnR DC this weekend too. I hope you have a good race!

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    1. LOL, I had wondered what would happen if I tried to use my Garmin while running aboard a moving ship! Thanks for satisfying my curiousity. It must have been really fun analyzing the data on that run! =) Yay for RnR DC - here is hoping the weather holds up! If it works out, would love to meet up!!! I'll be at the race expo on Friday around 3:00 or so, and I'm in Corral 20. Let me know if there's any chance our paths might easily cross. =)

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    2. When I used mine on a cruise ship it just drew a straight line since it picked up the speed and direction of the ship instead of my speed :-)

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    3. LOL - that would be an interesting way to pad the workout stats. =) Although, cruise ships move pretty slowly so maybe that's both a good and a bad thing???

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