Progression Run and Pool Time

As much as I want to run all around Dubai, it's just not that easy. Location, no car, heat. It's complicated.

So this morning instead of running circles around the track at the park again, I decided to do a Nike Run Club workout and this one came to my inbox.

So I was all dressed up in my Oiselle and had the fitness center to myself which meant...#gymselfie time!

Then it was time to get down to business. My plan was to run for 30 minutes, but everything was feeling good so I went for 10 more...and 10 more.

I eased into the run and then increased my speed every mile by 4 km/h. I've never used a treadmill with km settings, so I was making all of my choices based on feeling. This was my best run since getting to Dubai.

I finished up my workout with a quick set of planks and a good stretching session before hitting the pool for some recovery time.

How do you like to recover after a good workout?

Flock Workout

With the arrival of winter at Thanksgiving, I've had to take my workouts inside.

The Oiselle Pros are doing the same and recently shared some of their favorite workouts. I don't have all the fitness equipment that they do, so I made some modifications to create my own no-equipment needed Flock Workout.

This workout combines exercises that focus on the abs and legs, but it doesn't leave out the cardio.

Tadas: Otherwise known as "plank with twist" or "plank and rotate." Dynamic planks are reported to be more effective and mimic the natural movements of our core during running.

Jumps: Squeezed in between the core work, the three jump exercises seriously get the heart rate up. By the time I got to the jump overs, I was very winded.

Spiderman Planks: Planking while being out of breath is much harder, but I like that challenge.

My warmup and cool down was a brisk 5 minute walk on the treadmill. In the near future (hopefully), I will run.

This workout is good for anytime of year, but it's especially good to use during the #HolidaySweat challenge!

It's time for another #FitnFashionable share! One thing I love about fitness gear is when it is easy to transition from exercise to everyday function. For this workout I chose Oiselle flyte shorts and a stripey scoop neck with the flyte shimmel racerback underneath. After a workout I can throw on a pair of jeans or casual pants and I'm ready to relax or run errands with some #flystyle.

Do you wear your fitness gear outside of your workouts?

 This post is also part of the #FitnessFriday link up hosted by Jill.

Training Truths: ZOOMA Week 11 - RACE WEEK!

I made it to race week!!!

Using bike miles to get me through my injury was the best decision I made during these 11 weeks of ZOOMA Cape Cod training. Somehow I survived the untimely knot in my calf, squeaked in a final long run, and maintained my fitness enough to toe the starting line on Saturday morning.

There were a lot of highs and lows getting to race day, but it was all worth it. ZOOMA Cape Cod is such a fun experience and I love being a part of such a big running celebration.

Monday: #FFWallSit challenge day 21 + planks

Tuesday: 3.5 mile run on the trail with the high school run club. My calf was not happy on the first part of this run. I took a quick stretch at the turn around and felt a little relief, but I was bummed. #FFWallSit challenge day 22 + planks

Wednesday: Another visit with Dr. Bri and he was stumped by what happened on Tuesday's run. More ART and 20 minutes of heat to loosen things up. Crossing my fingers! #FFWallSit challenge day 23 + planks

Thursday: Hair appointment = rest day. #FFWallSit challenge day 24 + planks

Friday: Off to the Cape! I wanted to do a short run once we arrived, but decided to just let the leg rest one more day. #FFWallSit challenge day 25 + planks

Saturday: ZOOMA Half Marathon! Although I had a ton of fun with the other ambassadors, this race was ugly. My legs cooperated for the most part (until the final 5K of hills), but I felt like crap: nauseous and light headed for most of the race. Luckily, mrC was out for a long run and joined me. We took  walk on the beach later in the day. #FFWallSit challenge day 26 + planks

Sunday: Started with a little #activenationday yoga on the beach to stretch my sore muscles. On the drive home, mrC and I stopped for a walk along the Cape Cod Canal where I ran my first leg of Ragnar. I want to run there again. #FFWallSit challenge day 27 + planks


How do you feel after all your training is complete and you make it to race day?

Training Truths: ZOOMA Week 10 - Taper Week

Before the start of official taper week, my hopes of running the ZOOMA Cape Cod Half Marathon strong and healthy were starting to dwindle. After all, my premature tapering started more than two weeks ago after feeling twinges of a shin splint. I spent a lot more time doing low impact activities like riding my bike. (ICYMI here and here).

After a session with my PT last Monday, I was back in business and ready to run. Turns out I never had a shin splint; it was a knot in the muscle that just needed some active release therapy.

Monday - Visit to the PT + #FFWallSit challenge day 14

Tuesday - Ran 3.5 pain free miles on the trail with the run club and mrC. I cannot explain how happy I was to be running! #FFWallSit challenge day 15

Wednesday - barre3 Rejuvenate Core + Cool Down and #FFWallSit challenge day 16. I also became a member of a new run club.

Thursday - Another 3.5 miles on the trail with the run club and mrC. #FFWallSit challenge day 17 + planks.

Friday - A little Friday at the Barre with some co-workers before hustling to littleC's soccer match. #FFWallSit challenge day 18 + planks.

Saturday - Back to SurfSet for some sweatfest fun with the TI Fitness gang. #FFWallSit challenge day 19 + planks.

Sunday - Final long run before race week begins. We set out to run 8 miles on the trail, but at some point my GPS watch lost accuracy. Instead we ran 9.33 and felt great! #FFWallSit challenge day 20 + planks.


What do you like to do during race week?