Knee Rehab Week 8: No More Intervals!

HELLO! from another very snowy day in New Hampshire.

While I love snow days, I'm actually having a love-hate relationship with the weather.

Three weeks in a row of winter storms. That makes it easy to do at home workouts, but harder to get in an easy, safe run outside. Despite the bad weather, I had a great week of running without intervals!

Tuesday - 2 miles
The plan: run 20 minutes

I was doubtful about running outside since the roads and sidewalks were still a mess, but then my PT called to see if I could come in earlier. Problem solved and I ran at home on the treadmill.

Thursday - 2 miles
The plan: run 25 minutes

The day started with an additional 5+ inches of snow falling mostly during the morning commute. My afternoon was wide open since I went to PT during my free period, but somehow I forgot that I wanted to run 25 minutes instead of 20.

Sunday - 4.4 miles
The plan: run a 5K

Too snowy for the MRTT Frozen Booty 5K run, so I hopped on the treadmill instead. I felt so good that I decided to run my new age! This was my longest post-op run.

Weekly Workouts:

Monday: PT exercises + #tightercore + FAB day 2 + hip hugger set + walk on treadmill

Tuesday: #tightercore + FAB AB day 3 + PT + run

Wednesday: #tightercore + FAB AB day 4

Thursday: PT + run + #tightercore + FAB AB day 5

Friday: #tightercore + FAB AB day 6 + PT exercises

Saturday: #tightercore + FAB AB day 7 + PT exercises + walk on treadmill

Sunday: #tightercore + FAB AB day 8 + treadmill run


My goal when I joined the #NoExcuses #TakeTheLeap challenge was to use yoga to help with my stretching routine. I'm trying to find poses that will help loosen my tight TFL. I'd love to hear your suggestions!

Here's a look at some of my poses from the week.

I post all of my daily yoga pictures on Instagram and get great feedback from experienced yogis (Thank you!), so I know moving forward that I need to make adjustments to my form.


Tell me something great about your week!
What are you working on?

What #NoExcuses Looks Like

This is what #NoExcuses looks like to me.

It's tackling that hill. It's pushing through moments that are uncomfortable. It's embracing the challenges (like knee surgery) and using them as motivation. It's making it to the finish, the top. It's never quitting.

#NoExcuses means making good food choices, too. Being snowed in by winter storms can seriously mess with my routine causing me to overeat and just eat plain junk. I'm jumping on the WIAW bandwagon today and sharing some of my recent selections.

gluten-free salmon patties

parm-crusted haddock, green beans, and rice

sausage and spinach egg muffins with PB&J rice cakes

strawberries

tootsie-pop!

What does #NoExcuses look like to you?

This post is part of the Workout Wednesday link up hosted by 

Diatta, Sheila, Amanda and Heather

Knee Rehab Week 7 - 1:4 Intervals

Another title for this post could be "playing games with the weather." We'd been having a rather mild winter until last Tuesday when Juno pushed into New England. The week became a game of getting runs in before or after the crazy weather! And it continues today with another big storm bearing down on us.

Monday: 1.90 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

Usually I run on Tuesday, but a winter storm warning meant a change of plans. This was my first time running back to back days since before my surgery (I also ran on Sunday) and it was my first 1:4 interval. I was nervous at the start, but quickly knew that my knee was going to be fine. I could definitely feel my lost fitness. Running 4 minutes as opposed to 3 minutes seems like such a small thing, but my body was telling me I still have work to do!

Thursday: 2 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

One thing I love about exam week is that I get an hour for lunch. It was a cold day, but the sun was shining which made this an awesome winter run. I turned my watch off at 20 minutes (per PT instructions), but when I saw 1.94 on the display, I had to run a little more through the parking lot to get 2 miles. Why not, right?

Sunday - 2.18 miles
The plan - walk 1 minute, run 4 minutes, repeat 4x

I put off the run until Sunday hoping the winds and temperature would be more reasonable, but ended up staying home for my first post-op treadmill run. I was nervous: would running on the treadmill bother my knee? How would I know the right speed for the intervals? In the end, my knee felt fine. I picked 3.5 for the walking, and went from 5 - 5.4 for the running.

Weekly Workouts:

Monday - run + #tightercore day 3

Tuesday - #tightercore day 4 + PT + swim

Wednesday - walk on TM + #tightercore day 5 + PT

Thursday - run + PT session + #tightercore day 6

Friday - #tightercore day 7 + walk on TM

Saturday - PT + #tighercore day 8 + Hip Hugger

Sunday - #tightercore day 9 + FAB AB February day 1 + run


It's not always easy to live with #NoExcuses. Week 3 of the challenge was a true test of not letting the excuses get the better of me. Pushing through the moments and staying focused feels even better when I get to #SundayZenday.

Super Bowl, favorite sweater, and snow day tomorrow = #SundayZenday #SweatPink @fitapproach #NoExcuses

A photo posted by AmyC (@runningescapades) on Feb 1, 2015 at 3:48pm PST

Did you watch the Super Bowl?
How do you get your zen on?

Living with #NoExcuses

If you live in the Northeast like me, then you are probably reading this in your snow boots. Goodbye Juno!

Living in New England sometimes means that snow days look like this:

Living with #NoExcuses means that little things like a snow storm, knee surgery, work or whatever excuse I might be tempted to use won't prevent me from getting in a workout. It means that being active and staying fit is a priority. I have at least 10 minutes every day to make fitness happen.

Join the challenge!

Since almost every major storm is accompanied by a power outage, mrC and I decided to be proactive and checked into a hotel before the snow accumulated locking us in our house. We were lucky enough to get into the same hotel that I used over Thanksgiving, which has a pretty good fitness center and pool.

I was determined to not spend the entire snow day just sitting around.

Here are my #NoExcuses snow day workouts:

#tightercore day 4

PT mashup

wall sit - reverse slider lunges (I even got mrC in on the fun)
- single leg dead lifts - single leg dips

10 laps in the pool and 15 minutes in the hot tub
(on a side note: the hot tub worked wonders on my tight hip)
Note to self: get hot tub asap!

a couple of dog walks

Hotels often have breakfast buffets, but you never know if it will be gluten-free friendly. Knowing that we would have access to a mini-fridge and microwave, we brought some food staples with us.

Here are my snow day paper plate eats:

PB&J apple cinnamon rice cakes

turkey and cheese roll ups

gluten-free pizza

I live #NoExcuses so I can be the best me for myself and my family.

Why do you live with #NoExcuses?

This post is part of the #WIAW link up hosted by Jen

This post is part of the Workout Wednesday link up hosted by 

Diatta, Sheila, Amanda and Heather

Knee Rehab Week 6 - 2:3 Intervals

The Return to Running program continued with three 20 minute walk/runs and more PT sessions. I'm really not minding the interval running since my actual run time continues to increase. Using the same 2:3 interval time for each run also made it fun to compare my distance.

My knee is feeling better and better, although that pesky tight TFL is still looking for attention. I found a video that shows a way to stretch it out, but I honestly feel the most when I just cross my right foot in front of my left.  I'd love comments from any of you who might have dealt with tight TFL and what worked for you.

Tuesday: 1.68 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

It felt so good to change after school to actually run with Run Club instead of walk like I've been doing since November! There is a nice little neighborhood loop across the street from the high school that is the perfect place for my intervals and is mostly cleared of ice and snow.

Thursday: 1.70 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

My TFL was feeling a little tight after Tuesday's run, so I have been trying to stretch really well after my runs. Ironically, my knee doesn't bother me at all.

Sunday: 1.45 miles
The plan - walk 2 minutes, run 3 minutes, repeat 4x

A small nor' easter arrived on Saturday, so I waited to do my final 2:3 interval run. We were meeting oldestC downtown and decided to do our run there. The sidewalks weren't as clear as we expected, so we had to really watch our footing. Even though we had to take things slower, I feel good about this being my last 2:3 interval run.

Weekly Workouts:

Monday: PT exercises and one mile walk

Tuesday: Run and PT session - new exercises include front lunges and weighted single leg dead lifts 

Wednesday: One mile walk

Thursday: Run and PT session

Friday: One mile walk and PT exercises

Saturday: One mile walk, taking on a #tightercore challenge (see video here), and PT exercises

Sunday: #tightercore day 2, run

My favorite parts of week 2 of the Sweat Pink #NoExcuses challenge were calling out a couple of badasses and being pushed to try things that might be a little scary right now…

Not gonna lie. These were scary at first, not having done them since before #kneesurgery. But I didn't quit. 30 seconds nice and easy. Done. #noexcuses #SweatPink #jointhechallenge #PYBCYE #wycwyc

A photo posted by AmyC (@runningescapades) on Jan 19, 2015 at 5:33am PST

Now it's  time to prepare for Winter Storm Juno. We're in the 18-24 inches area. (yay)

How was your week?
Are you in the path of the storm?

#NoExcuses Badasses

One of my favorite parts of the Sweat Pink #NoExcuses Challenge is the inspiration you get from fellow sweaties. Just take a stroll on Instagram or Twitter and you will find hundreds of motivating posts and encouraging stories from fitness lovers of all levels showing how they live #NoExcuses every day.

That's why I am loving this week's blogging challenge:
Nominate two people who LIVE #NoExcuses every day. There are no hard-written rules; they just have to be people who kick butt, in your opinion, and embody #NoExcuses.

Instantly I thought of my two nominees and I know you will agree that they are totally BADASS!

Nancy from Living the Dream

Nothing gets in the way of Nancy's workout. This is one badass mama who can whip up a spectacular DIY themed birthday party for her girls, take care of her husband who recently had ACL surgery and still get in her workouts. She runs, swims, yogas, strength trains…you name it, she does it. Fancy Nancy is a Boston Marathon finisher, collegiate soccer and softball player, and a Feetures! celebrity!

Nicolasa from Shoelaces and Bibs

Nicolasa takes her badass to another level through her commitment to others. She runs with Team in Training to raise money for Leukemia, coaches runners to their first 5Ks, and dedicates her miles to Shaylene, her Run 4 Buddy who she plans to meet this year. While doing all this, Nicolasa is also mommy to an adorable little boy, teaches elementary school, and gets herself to booty barre class before the sun comes up! If that doesn't make her badass, how about running her first marathon?

Who would you nominate for the #NoExcuses Badass award?

Knee Rehab Week 5 - 20 Minutes

Both my PT and orthopedic surgeon have said that I could likely see limitations in my running as a result of all the damage in my knee. The arthritis alone could be painful enough to prevent running altogether. They have both recommended that I consider taking up low impact fitness options (pff, as if!).

I'm not a glutton for punishment, but I love running and I'm ready to test my knee. I'm also smart enough to know that running is not supposed to hurt.

Cautions delivered, my PT gave me my Back to Running Program. I never thought that I would be so excited to see 20 minutes. The program is set for me to use walk/run intervals that increase the running progressively with rest days in between.

Run #1
The plan - walk 4 minutes, run 1 minute, repeat 4x

Never one to wait, I programmed my watch to the 4:1 intervals and got right out to do my first run on Friday. It was cold and walking doesn't do much for warming up, but I was too excited to care (and a little nervous too). Even though I only ran for 4 minutes…I RAN FOR 4 MINUTES! It felt so good. My knee did not hurt at all, but I did have some swelling after.

Run #2
The plan - walk 3 minutes, run 2 minutes, repeat 4x

My smile is back! mrC even commented that I looked "all happy in my running gear" before I left to meet up with the MRTT group. The group ran a mile out & back while I ran/walked 10 minutes out & back. It worked. We dodged the forecasted rain and enjoyed post-run smoothies at the Bridge Cafe. My smile grew even bigger as once again there was no knee pain and almost no swelling after the run.

group photo by Christine

Weekly Workouts:

Monday - PT in the HS fitness center and 1.5 mile walk

Tuesday - One mile walk after school and PT session

Wednesday - PT in the HS fitness center and 1.6 mile walk

Thursday - One mile walk after school and PT session

Friday - Post Op appointment and run #1

Saturday - PT at home and one mile walk

Sunday - Run #2


Another week of the #SweatPink #NoExcuses challenge began with another round of #SundayZenday. I love seeing all the shares on Instagram and Twitter.

Running clears my mind, but it's also nice to enjoy a little #SundayZenday too. How do you zen? #SweatPink #noexcuses #jointhechallenge

A photo posted by AmyC (@runningescapades) on Jan 18, 2015 at 12:24pm PST

Have you joined the challenge yet (here)??

I'm MAD passionate for #NoExcuses 2015

It's the first week of the Sweat Pink #NoExcuses challenge and things are already getting insane! Did you seen all the planking on Instagram yesterday? 

Today I'm joining the Sweat Pink team by sharing my fitness story with some Mad Lib fun. 

Want to play along? Just copy the Mad Lib text below, fill in the underlined portions, and share! 

• Hey 2015, it’s me AmyC (nickname, spirit animal, real name, blog name)
• This year I would like to build my overall strength, volunteer at another race, and go on more group runs with family and friends.
• It would also be super duper awesome if I also did a race-cation somewhere exotic and warm this year. It’s not a resolution, though, just a reminder to myself to try and have the best year yet because I can!
• The thing I am looking forward to most this year is spending time with family and friends on the Cape and logging lots of miles together.
• I’ll use the one thing that truly gets me out of bed in the morning which is a fun workout to help me get up, get sweaty (verb) and get after my #NoExcuses 2015.
• Speaking of excuses (ahem), my very favorite excuse is that I don't need to and I have used it to get out of doing stretching and strength on more than a thousand (number) occasions.
• I vow to move my body and be more healthy this year even if it means I have to face my fear and do things I don't like to do.
• Even if my alarm clock gets eaten by the dog in the middle of the night, I'll still find time to be active every day.
• I will stop blaming the kids [ex: kids, dog, husband] for eating the rest of the YPPs when everyone knows it was really me.
• My knee injury [job, hair, car, husband, kids] is not the reason I make excuses. I will show my knee injury [same as before] who's boss this year and get my long run [type of sweaty activity] on.
• I know that slow running [type of workout] is better than quitting. [noun]
• I will reward myself by picking out some awesome new fitness gear.
• No Excuses 2015 has just begun and already I am imagining myself a winner. I can’t wait to rock a hoodie (article of clothing) from Augusta Active. I can’t wait till my sweaty friends are jealous of how fresh, clean and refreshed (adj) I am between workouts with help from ShowerPill body wipes. I can see myself rocking warrior [yoga pose / workout move] in new Own the Draft top [article of clothing] from Actio926 and looking fit and fly while doing it. And of course, I’ll be taking my workouts to the next level and improving my muscle tone [noun] with my new ActivMotion Bar to help me train for my next  half marathon [distance] race with Sasquatch Racing.
• Oh, and let’s not forget how amazing my racer backs [article of clothing] will smell in my / during my summer runs [favorite type of workout] after washing with some WIN Detergent. And lastly, I’ll keep rocking my 2015 with clean eats and nutrition from Beaming with Health!

• Tag, Tweet, shout-out, call, text, fax or email 3 friends to take this survey and share how they will have a #NoExcuses 2015. Remind your friends to simply fill in the underlined parts!
• Use the #NoExcuses hashtag and post to win prizes from Augusta Active, ShowerPill, ActivMotion Bar, WIN Detergent, Actio926, Beaming with Health, and Sasquatch Racing.

Tagging:
Nancy @ Living the Dream
Michelle @ Running with Attitude
Nicolasa @ Shoelaces and Bibs


Did you share your own Mad Lib fitness story? Leave a link in the comments so I can check it out!

Knee Rehab Week 4 - #NoExcuses

Prior to having my meniscectomy, I was told that rehab would be approximately 4-6weeks. 4-6 weeks until I should be back to my previous athletic state. Week 4 of my knee rehab has come and gone...and I'm still not running.

Not that I think I should be. I just want to be.

And, not that I haven't made progress. I have.

My PTs have been increasing the difficulty of my exercises.  I'm up to 50 pounds on the single leg press and now holding 10 pound weights when I do my step ups. I've also been given the go-ahead to use the fitness center at school on days that I don't have physical therapy sessions scheduled. This lets me use the leg press every day during the week. Since I don't have a bike at home, I'm now walking backwards for my warmup with the incline at the highest setting.

And everyday I've been walking my mile and enjoying the views. Even on the bitter cold days, I've bundled up my #winterwarrior self and gone for it.

Honestly, it's getting harder to not be running. The progress feels awesome, but it also makes me feel like I can do more.

Deep down I know that I need to be patient and focus on building my strength. So I've been looking for motivation to help me appreciate what I CAN do right now.

I can't run, but I can be strong. I can still sweat.

Challenge info below!

When I'm strong enough, I will start running again. I will be training for the ZOOMA Cape Cod Half Marathon in September. Every month ZOOMA releases a ZOOMAlife podcast hosted by Brae and Brooke, founders of ZOOMA, and discuss all things running. It's a great place to find inspiration.

ZOOMA registration discount code on my sidebar!

For $5, you can join the No Excuses Sweat Pink Challenge (here).

On Sundays, you’ll receive an email with weekly prompts including workouts and healthy snack ideas. All you have to do is share what you’re doing across social media with the hashtags, #NoExcuses and #SweatPink, and you’ll be entered for a chance to win all sorts of weekly prizes!