I woke up this morning with an exhausted body and a few sore muscles after yesterday's run. I wasn't 100% sure if I would workout today but I ate a salad for breakfast just in case. Sure enough 2hours after breakfast I was ready to go.
I decided to do some cross training today. I did 30 minutes on the sit down bike and then some strength training for my abs and obliques as well as some dips and pull-ups for my upper body. Having done that, tomorrow is most definitely a mandatory rest day :)
May the awesome workouts continue!
Friday, November 26, 2010
Thursday, November 25, 2010
Okay ... Where is the pie?!
Because today is Thanksgiving, I figured the gym would be quiet, but to my surprise there were quite a lot of people there. The gym closed at 2:00pm today so I guess anyone that wanted to get a workout in had to do so early in the day.
I went in with the plan to just hit the 'quick start' button on the treadmill and run until I felt I couldn't go anymore. But I didn't want to over do it so I hit 'manual' instead and entered in 60 minutes. I said to myself that as long as I got to 30 minutes I was good.
So I started with a 2 minute warm-up where I worked my way up to 5mph (12 minute mile). I did that for 30 minutes and then upped the pace to 6mph just for 2 minutes and 30 seconds. I then brought it back down to 5mph and continue until I reached 37 minutes. I was getting a little tired but at this point I knew I could reach the 60 minutes, so I did a 2 minutes and 30 seconds recovery walk at 3.6mph and re-hydrated a little.
The last 20 minutes consisted mainly of 5mph with 2 more sets of 6mph for 2 minutes and 30 seconds and a final cool down for 2 minutes.
As exhausted as I was, I felt accomplished. In 60 minutes, I ran 5miles and burned just over 400 calories. Somewhere just before the 30 minute mark I very much wanted to give up, but I am very glad that I pushed past that because it was clearly psychological. I not once felt out of breath and my legs didn't really burn or feel tired so I know for the future to check all those before calling the workout complete because chances are that it is just psychological and I could very much just keep going.
After that I did just 5 minutes of the rowing machine so that I would feel that I got some upper body work done.
So having done all that .... please pass me the largest slice of pie!!! ;)
I went in with the plan to just hit the 'quick start' button on the treadmill and run until I felt I couldn't go anymore. But I didn't want to over do it so I hit 'manual' instead and entered in 60 minutes. I said to myself that as long as I got to 30 minutes I was good.
So I started with a 2 minute warm-up where I worked my way up to 5mph (12 minute mile). I did that for 30 minutes and then upped the pace to 6mph just for 2 minutes and 30 seconds. I then brought it back down to 5mph and continue until I reached 37 minutes. I was getting a little tired but at this point I knew I could reach the 60 minutes, so I did a 2 minutes and 30 seconds recovery walk at 3.6mph and re-hydrated a little.
The last 20 minutes consisted mainly of 5mph with 2 more sets of 6mph for 2 minutes and 30 seconds and a final cool down for 2 minutes.
As exhausted as I was, I felt accomplished. In 60 minutes, I ran 5miles and burned just over 400 calories. Somewhere just before the 30 minute mark I very much wanted to give up, but I am very glad that I pushed past that because it was clearly psychological. I not once felt out of breath and my legs didn't really burn or feel tired so I know for the future to check all those before calling the workout complete because chances are that it is just psychological and I could very much just keep going.
After that I did just 5 minutes of the rowing machine so that I would feel that I got some upper body work done.
So having done all that .... please pass me the largest slice of pie!!! ;)
Wednesday, November 24, 2010
"Hello Motivation, welcome back!"
After a few days of no motivation what-so-ever, I finally enjoyed my workout today. Yesterday ended up being an unplanned rest day during which I napped and just rested on the bed often. The day before, I got to the gym, did 10 sulky minutes on the treadmill and went back home. After all, there is no point in doing something if you're not enjoying it.
Today I woke up feeling tons better and much more positive. With my head stuck in the fridge wondering what to have for breakfast, I remembered about the lady who eats salads for breakfast. We had spinach etc so I decided to give it a shot. And what a pleasant surprise I had when I loved it! It felt refreshing and light and I felt more re-hydrated when I was done. My salad consisted of: baby spinach, peppered turkey, a few pita chips, sliced almonds, dried cranberries, dried apricots, veggie cheese, salt & pepper, topped with a little bit of raspberry walnut vinaigrette. That with a glass of water and I was fully satisfied!
Today I woke up feeling tons better and much more positive. With my head stuck in the fridge wondering what to have for breakfast, I remembered about the lady who eats salads for breakfast. We had spinach etc so I decided to give it a shot. And what a pleasant surprise I had when I loved it! It felt refreshing and light and I felt more re-hydrated when I was done. My salad consisted of: baby spinach, peppered turkey, a few pita chips, sliced almonds, dried cranberries, dried apricots, veggie cheese, salt & pepper, topped with a little bit of raspberry walnut vinaigrette. That with a glass of water and I was fully satisfied!
It kept me going all day long! I didnt feel the need to eat again until early evening when I had some fish before work. Once Josh got home we headed to the gym. My day had felt so positive that I expected to have a fantastic workout. I did just 30 minutes on the treadmill. 25 of those minutes were at 5mph and 5 minutes of it were at 6mph. I never actually became out of breath. The 30 minutes were over before I knew it. I then did some strength training for my hips and chest.
I hope I can have another awesome workout tomorrow. My plan is to run longer!
Monday, November 22, 2010
Fuel!
Along with running, strength training, stretching and resting, EATING RIGHT is very very important. The book I've been reading the book 'Born to Run' which focuses on a tribe in the Barancas called the Tarahumara. They are the 'running people' and have tremendous strength and endurance. It seems (what I am getting from the book) that this is due to their pure love for running, their need to run (after animals or to get from one place to the next), their running gear (sandles) and how they eat!
The Tarahumara eat what most Americans would probably consider bland food. Their diet consists mostly of rice, corn tortilla, beans, pinole and fresh fruit and vegetables. Through eating this way they can run better than most Olympians and don't suffer the ailments of most western civilizations.
So while I am not converting to their diet 100%, I have been incorporating their ideas into my daily meals.
The Tarahumara eat what most Americans would probably consider bland food. Their diet consists mostly of rice, corn tortilla, beans, pinole and fresh fruit and vegetables. Through eating this way they can run better than most Olympians and don't suffer the ailments of most western civilizations.
So while I am not converting to their diet 100%, I have been incorporating their ideas into my daily meals.
Above is one of my favorites. Whole grain pasta, fresh & lightly sauteed vegetables and some yummy tilapia fish. This and variations of this is a typical lunch for me ... or sometimes dinner depending on my day.
In the chapter I was reading last night it talked about the idea of eating a salad for breakfast. The reason being that you can eat until you cant eat anymore and still go workout an hour later. You are getting the daily recommendation of veggies right from the get go and something I didn't consider: Vegetables are made up mostly of water, and what better way to rehydrate yourself after 8 hours in bed! So this morning I tried it (my own variation due to the lack of spinach) and this is what I ended up with:
1/2 red pepper, 1/2 green pepper and some onion roasted for a few minutes with rosemary and garlic. I also added some frozen veggies (heated up of course) and had 1 slice of multi-grain toast with peanut butter. It was pretty good. I had that just about an hour ago and I feel that I would be able to workout now without any problems. Oooooh the art of eating!
Sunday, November 21, 2010
Too stressed to workout?
Today was another awesome day in the gym with my love. We were both on the stationary bike for 30 minutes, competing as usual haha. But unfortunately, the bike is not something I can beat Josh at. Just a few minutes on the bike and my legs burn. I have never been a big fan of the bike, but it is great cross training, a nice break from running and I get to spend that time next to Josh rather than on the other end of the gym.
Being as small as I am, I have to gave the saddle on the lowest setting so I can reach the peddles, but sadly I could use one more notch down, if you know what I mean ... it is not a comfortable 30 minutes! Besides that we did strength training for abs, back and obliques. It was a lovely Sunday workout.
Yesterday was a different story though. I woke up already stressed. This might have been brought on by the dreams I had. But I was in a crabby mood for the entire day. I had planned to workout but I got myself into such a tizzy, that I ended up laying on the bed and doing nothing for the entire day. Before my evening shift at the pub, I was getting ready for work and while washing my face I just started crying. It was a solid 10 minute cry after which I felt exhausted but better. A very wise friend (you know who you are!) once told me that crying is scientifically proven to help you feel better and think more clearly because of the hormones it sends through your brain. So I was still stressed, but thinking more clearly and able to get myself to work on time.
However, I still missed my workout. Usually I feed off of the stress, anger etc to make myself work harder in the gym. But there is a line, and when I cross that line I become useless and don't want to do anything. If only I had cried earlier in the day! But my lack of workout was quickly forgiven, as it was only my 2nd rest day of the week and they weren't in a row.
Anyway, today I am feeling better today. Still stressed because the problem hasn't gone anywhere, but better non-the-less. Onwards and Upwards!
Being as small as I am, I have to gave the saddle on the lowest setting so I can reach the peddles, but sadly I could use one more notch down, if you know what I mean ... it is not a comfortable 30 minutes! Besides that we did strength training for abs, back and obliques. It was a lovely Sunday workout.
Yesterday was a different story though. I woke up already stressed. This might have been brought on by the dreams I had. But I was in a crabby mood for the entire day. I had planned to workout but I got myself into such a tizzy, that I ended up laying on the bed and doing nothing for the entire day. Before my evening shift at the pub, I was getting ready for work and while washing my face I just started crying. It was a solid 10 minute cry after which I felt exhausted but better. A very wise friend (you know who you are!) once told me that crying is scientifically proven to help you feel better and think more clearly because of the hormones it sends through your brain. So I was still stressed, but thinking more clearly and able to get myself to work on time.
However, I still missed my workout. Usually I feed off of the stress, anger etc to make myself work harder in the gym. But there is a line, and when I cross that line I become useless and don't want to do anything. If only I had cried earlier in the day! But my lack of workout was quickly forgiven, as it was only my 2nd rest day of the week and they weren't in a row.
Anyway, today I am feeling better today. Still stressed because the problem hasn't gone anywhere, but better non-the-less. Onwards and Upwards!
Thursday, November 18, 2010
Ginger Bread Houses :)
Today is a rest day from the gym. I woke up and my body was feeling sore and exhausted. I used to plan my rest days (I get 1-2 per week), but I found that my body wouldn't follow that schedule and want to workout on rest days and rest on workout days. So now I just wing it ... the only rule is that they cannot be two days in a row unless I am sick.
So today I went to Bekki's house to build a ginger bread house. It was a lot of fun! We each did our own, covering it in m&ms, gummy things and some other pure sugar foods I'd not seen before. I spent just under an hour on mine.
So today I went to Bekki's house to build a ginger bread house. It was a lot of fun! We each did our own, covering it in m&ms, gummy things and some other pure sugar foods I'd not seen before. I spent just under an hour on mine.
Mine is on the left with the gingerbread man in the window and Bekki's is on the right.
Personally I think it was a perfect rest day activity :)
Wednesday, November 17, 2010
Solid Workout!
Today was another solid workout! Josh and I went to the gym just before 1:00pm because we knew it would be considerably quieter than in the evening. While we went together, we did separate workouts.
I hit the treadmill for a little bit of speed work. I ran 6mph (thats a 10 minute mile) for 20 minutes. I remember the days when I couldn't run 6mph for one mile, never mind two! Boy did it feel good :) There were moments when I didn't think I would finish, but I guess that was just psychological because my body did just fine!
I've been reading the book 'Born to Run' by Christopher McDougall and towards the beginning of the book we come across an ultra-runner named Ann Trason. There is one thing she said that has really stuck with me, even though I am close to finishing the book. She says that you have to relax into your run like it's a hot bath until your body no longer resists the shock and just enjoys the run. She says that if you can relax enough your body will become familiar with the cradle rocking rhythm so much so that you will almost forget that you are moving.
On days when I am feeling tense in my run or feeling like I am just not going to be able to finish my run I think about what Ann said. I think about all the muscles that are tensed up and slowing me down ... and I knock the little guy off my shoulder who is telling me I can't do it. I imagine myself slipping into a steaming hot bath and just relax into my run. It is pretty amazing how well it works. I guess it really is all in the mind.
After my 20 minutes on the treadmill I did strength training for my abs and upper legs. Needless to say I was pretty tired once I was finished. But I was feeling awesome! Looking forward to tomorrow!
I hit the treadmill for a little bit of speed work. I ran 6mph (thats a 10 minute mile) for 20 minutes. I remember the days when I couldn't run 6mph for one mile, never mind two! Boy did it feel good :) There were moments when I didn't think I would finish, but I guess that was just psychological because my body did just fine!
I've been reading the book 'Born to Run' by Christopher McDougall and towards the beginning of the book we come across an ultra-runner named Ann Trason. There is one thing she said that has really stuck with me, even though I am close to finishing the book. She says that you have to relax into your run like it's a hot bath until your body no longer resists the shock and just enjoys the run. She says that if you can relax enough your body will become familiar with the cradle rocking rhythm so much so that you will almost forget that you are moving.
On days when I am feeling tense in my run or feeling like I am just not going to be able to finish my run I think about what Ann said. I think about all the muscles that are tensed up and slowing me down ... and I knock the little guy off my shoulder who is telling me I can't do it. I imagine myself slipping into a steaming hot bath and just relax into my run. It is pretty amazing how well it works. I guess it really is all in the mind.
After my 20 minutes on the treadmill I did strength training for my abs and upper legs. Needless to say I was pretty tired once I was finished. But I was feeling awesome! Looking forward to tomorrow!
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