Showing posts with label trainingtruths. Show all posts
Showing posts with label trainingtruths. Show all posts

Saturday, May 23, 2015

5+ Miles and 21,000 Steps

It's been a busy week.

We finished our residency permit application process and were approved! I'm not sure what that really means except that we do not have to leave China before 30, 60, or 90 days the way some people do.


We are still working on getting settled in to our new life and figuring out where everything is. The best way to do this (for me) is to literally get out and SEE the city. We took the metro to one of the popular malls and we took a bus to Walmart.


I find out a lot by running and walking.

On Tuesday I ran a 5K and found out how to get to the park that eluded me on my last run.


On Wednesday, I walked to a complex near us called Peninsula and watched the Chinese fishing boats.


On Thursday I added another 2.5+ miles to my Mizunos and discovered that we only live one mile from the ferry terminal where we go to get to the Hong Kong airport.


On Friday mrC's friend from work took us on a walking tour through the back city streets and a gem of a park hidden amongst the skyscrapers. Then we climbed up and across the Nanshan Mountain, a much longer hike than the one I did the first week. It was more than 5 miles round trip and 21,043 Fitbit steps.


We have a small wish list of items we would still like to get here and this morning we walked through the muggy rainfall to the QSI International School yard sale where we tried to find a pair of bikes. It was a hot mess in the small cafeteria, but we have a lead on one for mrC in the morning.



What's one thing you could not live without if you moved to a new country?



Monday, March 30, 2015

Packing Up and Working Out

Today is our last day in New Hampshire and for the past week I've been cramming in as much fitness fun as I can around my last days of teaching and packing. So many people went out of their way to help me get ready for the move and to say such kind things to me.

After spending Monday and Tuesday telling my classes that I was moving, it was really nice to run a few miles with the Run Club and work off some of the emotions.

Run Club date with littleC

I spent the week working with my substitute and was surprised by several farewell moments from the faculty and students.


Friday night I went to the #GMMRTT free yoga session at Diamond Fit Diva in Manchester and then stopped for some drinks at LaCaretta after.

Photo credit: GMMRTT 

As usual I spent my Saturday morning with TI Fitness at #SurfnTone class. We did so many squats that my legs are still sore today. I'm going to really miss these classes until we come back to visit.



Saturday afternoon my stylist was able to squeeze me in for an early color, cut, and wax before heading out of town. It's going to be tough to find someone who "gets my hair" in China.


My last #SundayRunday was spent running a 6 miler with a group of runners from #GMMRTT. Our runs have been so fun and make the miles fly by. I'm so happy I could spend it with these awesome ladies.


A photo posted by AmyC (@runningescapades) on

Want to see more pictures of my adventures in China? Follow me on Instagram!

I will be spending the rest of today packing and doing last minute errands before we head out to spend a few days with my in-laws in Massachusetts and my family in Ohio. There won't be a lot of time for fitness, but I'm going to squeeze it in whenever I can!

Do you have any packing tips I could use?





Monday, March 23, 2015

Training Truths: Big News!!

Today I can tell you more about why I have been so stressed out lately. mrC has a new job and we are moving…to China. Yes, China!!

My head and heart have been on a roller coaster over this. It is very exciting and a little terrifying. Obviously I want to be with mrC, but I also hate to leave. Ironically, I have been begging to move closer to the city, but I never expected a move this big!

Needless to say things have been CRAZY. This week I start transitioning my classes over to my substitute at school and try to find a way to say "see you later" to the friends I have made. Although we are leaving New Hampshire at the end of the month, we will be back in August for our scheduled vacation ---> and I'll be planning some ZOOMA fun while I'm back, so stay tuned!

Weekly Workouts:

Monday: MAD Abs day 16 + arms + legs
Tuesday: Run + MAD Abs day 17 + Pop Sugar triceps workout
Wednesday: REST day + MAD Abs day 18 (also rest)
Thursday: MAD Abs day 19 + arms + legs workout
Friday: run + MAD Abs day 20
Saturday: SurfnTurf + MAD Abs day 21
Sunday: run MRTT 10K + MAD Abs day 22

Tuesday - 3.34 miles
The plan: run 30 minutes and wear green!

GHS Run Club St. Patrick's Day run. It was sunny, windy, cloudy, rainy, and I'm pretty sure I saw a snowflake too! :)


Friday - 4.12 miles
The plan: run 40 minutes

I didn't find my motivation until almost 7 PM, but once I got started this treadmill run was pretty good. And I had some company!


Sunday - 6.21 miles
The plan: run MRTT Frozen Booty 10K

I was looking forward to this event ever since it was postponed in February after one of our big snow storms. Originally I was only going to run the 5K (it would have been my first post-op), but with the delay, I was able to run my first post-op 10K! After the run, we all hung out at Portland Pie for lunch, door prizes, and girl talk.

photo credit MRTT


Have you ever made a big move?



Monday, March 16, 2015

Training Truths: Dealing with the Rain

My life has been stressful lately.

Behind the scenes here at RE, we've been dealing with bad gallbladders and job changes. It hasn't been easy, but then again life isn't always easy. I saw this posted on social media recently: "if you want rainbows, you have to deal with the rain."

Usually my way of dealing with stress is to workout, but the last couple of weeks I have been shutting down. Here's what I managed last week.

Tuesday - 3.18 + arms
The plan: Run 30 minutes

mrC had his gallbladder removed on Monday and after a night of dishing out pain meds every four hours I skipped my Professional Development day at work. I tried to nap when mrC did, but found myself lacing up my Mizuno Wave Rider 18s instead. It was my first run from home in months and the hills felt horrid, but it was a good 5K run in capris.



Sunday - 4.94 miles
The plan: 5 mile run with MRTT group

After already skipping my run on Thursday, I woke up thinking of all the reasons I wasn't in the mood for this run. Then I realized that I needed it. As soon as I got my feet moving, I started feeling better. (almost) Five miles of conversation later and I couldn't believe that I almost skipped out.

Photo from MRTT member Mary Beth

Weekly Workouts:

Monday: MAD Abs day 9
Tuesday: MAD Abs day 10 + run + arms
Wednesday: MAD Abs day 11 + arms + legs
Thursday: REST!!!! + MAD Abs day 12
Friday: Another REST day + MAD Abs day 13
Saturday: SurfnTurf class + MAD Abs day 14
Sunday: Run + MAD Abs day 15

Challenges:

The one thing I have been able to do consistently is the MAD Abs March challenge. It also seems to be paying off because according to the Skulpt Aim, the muscle quality of my abs is FIT! (check out my progress here and here).



How do you deal with stress?






Monday, March 9, 2015

Training Truths: Back in the Game - Skirt Chaser 7K!

Spoiler Alert: I ran a race over the weekend! Keep reading...


It was a slow week for me. I skipped workouts. I made excuses: dentist appointment, cold & windy, I was tired. The only thing I did consistently all week was my MAD Abs March daily challenge.

Tuesday: 3.21 miles
I did get out and run with a friend from work. It was cold and not the greatest run. I led us down the wrong street. My calves were super tight. We had to run the last 5 minutes around the school parking lot. Ugh. But there you go, still smiling at the end.


Saturday: 4.26 miles
Saturday was all about the race. The Skirt Chaser 7K was my first race since coming back from my knee surgery in December. It was my first 7K and my first race in a tutu.


FYI, I have zero tutu experience or knowledge, so while trying to release the static in my skirt, I also really straightened out the tulle. Oops! Lesson learned: it's supposed to be curly and puffy.


The race started right in front of TI Fitness studio where I spend most of my Saturdays at SurfSet. After parking in the bank garage, we said hi to the TI Fitness gang in the studio, but passed on the glitter tattoos because we were meeting mrC's family for lunch after the race. I was both excited and nervous, but as soon as I met up with the MRTT group I felt like my old self.


The theme of the race was that the girls take off first and the guys follow 3 minutes later. A "catch us if you can" kind of thing. mrC did not run, but as usual he did take great pictures and this video of the ladies start.



The 4.2 mile course was a loop around familiar Elm Street and Chestnut. I love finishing a race feeling strong, especially one with an almost mile long hill right in the middle. 


TI Event Services organized a great race. I loved the 7K distance and the pre/post race activities. And, I loved my outfit: Athleta Tracker Hoodie and Miles Compression Tights (both are on sale!) and Mizuno Wave Rider 18s.


Did you race this weekend?
Have you ever had a comeback race? How did it go?







Monday, March 2, 2015

Knee Rehab Week 11: And We're Done!

I passed my final post-op assessment, and just like that, knee rehab has come to an end.

Even though I'm done with PT, I still have strength work to do, so I promptly signed up to take three SurfSet classes over Winter Break. I'm planning to steal ideas from class to do at home to hit those "need work" areas according to my Skulpt Aim measurements.

Runs: 37.3 February miles

Tuesday - 3.15 miles
The plan: run 30 minutes

The cold weather and snow piles are still chasing me inside to the treadmill, but at least I am enjoying the time.


Thursday - 4.3 miles
The plan: run 40 minutes with 20 minute tempo

mrC and I put on our outdoor running gear with plans to run downtown after his appointment, but it was so cold and cloudy that we decided to just go home. Allie over at Running on Peanut Butter blogged about her tempo run, so I decided to give it a try. The tempo speed I selected was a little slower than it's supposed to be, but now I know where to go the next time.


Sunday - 5.08 miles
The plan: MRTT group run - 5 miles

I had to get outside for at least one run, even if it was colder than they said it would be. There's nothing like a few miles and good company to take your mind off the cold though! It was a flat out and back route early enough that the traffic was light.


Weekly Workouts:

Monday: FAB ab day 23 + SurfnTone + final PT assessment

Tuesday: FAB ab day 24 + run + arms

Wednesday: FAB ab day 25 + SurfnTurf

Thursday: FAB ab day 26 + run + arms

Friday: FAB ab day 27 + arms + legs

Saturday: FAB ab day 28 + SurfnTurf

Sunday: MRTT run + arms

Challenges:

I finished up FAB Ab February, one of my favorite 30 day challenges, and am feeling so good that I began MAD Abs March. Give me something to cross off and I'm a happy camper.


Even though the pRana #TakeTheLeap yoga challenge is coming to an end, I'm going to continue to do daily poses and try to limber up! Here are some of my favorites from the week.


What did you finish last week?


Monday, February 23, 2015

Knee Rehab Week 10: Pushing Boundaries


My PT pushed me around during my one session. Instead of focusing solely on strength, he has been testing my balance and landings with lots of single leg and hopping exercises. I'm not that great at hopping backwards on my non-dominate leg, shocker!

I've been slowly increasing my run time and hit another milestone this week. My "long" run also included a change of scenery and elevation.

Following yoga poses for 12 days challenged my body in ways that it hasn't been in a long time.

Tuesday - 3.22 miles
The plan: run 30 minutes

With the nearly 80 inches of snow piled into snow banks lining the roads, there's really no safe place to run outside. Spent 30 minutes on the treadmill and it was the best run I've had in months. My knee is still feeling mazing, but the tight TFL I've been dealing with didn't give me any problems at all.


Thursday - 4.21 miles
The plan: run 40 minutes

One thing I  haven't gotten used to living in NH is the dry, winter heat. My day started with a killer headache that just didn't want to go away. A good run on the treadmill was just the medicine I needed!


Saturday - 5.19 miles
The plan: run with Winter Warriors at Runner's Alley

I joined some fellow MRTT-ers at the Saucony event at our local running store. After sharing why we #WantToRun, we bundled up for a very cold 5 mile run. It was my longest and hilliest run since surgery, and I'm happy with how it went.



Weekly Workouts:

Monday: FAB ab day 16 + PT

Tuesday: run + FAB ab day 17

Wednesday: FAB ab day 18 + PT exercises

Thursday: FAB ab day 19 + run

Friday: FAB ab day 20 + PT exercises

Saturday: Run + FAB ab day 21

Sunday: FAB ab day 22 + PT exercises

#BringingYogaBack Prana Challenge
For the past 12 days, I've pushed myself to try poses that I never thought I could do. I learned a lot about my body's strength and flexibility. Check out the pRana goodies and use this discount code leapnpinks15 - for 15% off - valid through 2/28!



What boundaries are you pushing?




Monday, February 16, 2015

Knee Rehab Week 9: Running for Time

My return to running after knee surgery has come with a new perspective on my runs. Instead of running for distance, I am setting run duration goals. I used to get all caught up in the miles (which probably led to many of my injuries), but this year one of my goals is to "just run."

Running by time reminds me of the time I bought my first brand new car. It was a base model with no extras…not even a radio. Oh, and it was a standard which I had never really driven before. Without the radio, I was forced to listen to the engine of that car as I learned to drive it. Now, without the distraction of hitting a certain distance, I am learning to drive my runs. Running by time is allowing me to pay attention to my breathing and how I feel.

Tuesday - 2.55 miles
The plan: Run into town and back (thinking 25 minutes)

Instead of running the neighborhood loop, we decided to do a snow test of the sidewalks and the side streets. All of the sidewalks were a mess, but the streets were mostly pavement. If the snowbanks weren't crowding the roadways, we could've easily run against traffic and enjoyed the rare sunny, snow-free February day. By the time we got back to school, my quads were burning from running on the snowy sidewalks!


Thursday - 3.07
The plan: run 35 minutes

My chiropractor appointment was right after school and then it started snowing, so I had to make a date with the treadmill. About 20 minutes into this run, I started to feel blah. I hung in there for another 10 minutes before calling it quits. This was just a low energy run (aka I need a break from winter!).


Saturday - 4.65 miles
The plan: run 45 minutes

It was bitterly cold before the arrival of yet another snow storm. Even if the temperature wasn't a feels like -3, there's nowhere to run as the sides of the roads are lined with 3-4 feet high snow banks! After spending the last couple of days rolling my gluteus medius with a tennis ball as suggested by my chiropractor, my hip felt pretty darn good! So happy with this run and relieved that my knee is not showing any problems as I increase my running time.



Weekly Workouts

Monday: #tightercore + FAB AB day 9 + PT exercises

Tuesday: Run + #tightercore + FAB AB day 10

Wednesday: PT + #tightercore + FAB AB day 11

Thursday: Run + #tightercore + FAB AB day 12

Friday: PT exercises + #tightercore + FAB AB day 13

Saturday: Run + #tightercore + FAB AB day 14

Sunday:  #tightercore + FAB AB day 15 + PT exercises

#BringingYogaBack
This 12 day challenge is part of the prAna #TakeTheLeap 30 day yoga challenge. During the 12 days, prAna Ambassador, Michael Fukumura, shares a “Spring Awakening” sequence that offers daily poses. I love being exposed to new poses and seeing how my body responds. I'm learning that I have tight muscles in more places than I expected and that I'm not as strong as I thought I was.




Do you for time or for distance?



Congrats to Manitoba Harvest Hemp Hearts winner
Holly D!




Monday, February 9, 2015

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?



Monday, February 2, 2015

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.

A photo posted by AmyC (@runningescapades) on


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








Monday, January 26, 2015

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…



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?



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