Training Truths: ZOOMA week 8 - Increase Intensity

ZOOMA training week 8 was supposed to be about upping the intensity of my training with more miles and longer training runs. Instead I increased my sensibility and took care of the tight calf that turned into a full-fledged shin splint with some days off from running, lots of icing, compression gear, and self-massage.

I also learned some other great tips for dealing with shin splints from my runner friends:

• pick up newspaper using your toes
• air-write the alphabet with your toes
• rub ice cubes in circles on your shin
• drink more water

Monday - REST + barre3 No Props: Legs + Core

Tuesday - REST + #FFWallSit challenge day 1

Wednesday - REST + barre3 Studio Strength: Legs + Glutes ---> lots of shaking going on! #FFWallSit challenge day 2

Thursday - REST + #FFWallSit challenge day 3

Friday - REST + #FFWallSit challenge day 4

Saturday - Changed up my long run to not un-do the healing of my shin splint from the week of rest. Instead of a 12 miler, I ran 7 and then rode my bike the remaining 5. It was warm and humid, but I took it very easy and felt ok. Felt a little tightness in the evening, so I know I still have healing to do. #FFWallSit challenge day 5

Sunday - #FFWallSit challenge day 6

ZOOMA Cape Cod is only 3 weeks away and even though next week is Peak Week in my training program, I'm going to keep things easy and let my shin splint finish healing.

I'm also starting some fun fitness projects at school with the students and faculty this week. I'm looking forward to sharing more soon!

Workout Wednesday: barre3 Online

This summer I really enjoyed taking morning fitness classes, especially Booty Barre. Knowing that getting to classes would be challenging once school started, I signed up for a free 15-day trial of barre 3 Online after reading about it on the Athleta blog.

This offer is still good through Sept. 9, 2014 - code barre3Athleta

I liked the barre3 Online video workouts so much that I decided to buy a subscription. 

What works for me is that I can do the workouts anytime, anywhere. I don't have spend time rushing to get to a studio during the week. And, I can pick a video length based on how much time I have or what area I want to focus on.

I've been using the 10 minute videos to complement my half marathon training. These workouts target my large muscles but are easy on the joints.

And just like barre classes, some of the videos make you use props such as hand weights or the little blue ball. I received this one with my subscription.

Do you like online/video workouts?

Training Truths: ZOOMA Week 7 - Maintain Fitness

ZOOMA Cape Cod training week 7 was my last week of summer vacation. My last week of morning runs. My last week running 5 days. My last week of morning #Surf classes at TI Fitness.

But it was also the beginning of maintaining all the fitness I've built up over the past month and a half. The beginning of maintaining the strength I've gained to run hills. The beginning of sustaining the endurance I've earned through all my hard work.

It was also the last week of the month and a perfect time to share some #MarvelousMonday moments:

Marvelous is hitting my all-time highest mileage in one month - 116 miles
Marvelous is passing the 3000 mile mark using my Nike+ running gear

Monday - 5 hilly miles and SurfSet with mrC.

Tuesday - 3.5 miles. Met up with the GHS XC team for a very easy morning run. Wasn't expecting the pace to be so comfortable, but bringing up the rear probably had a lot of benefits when my legs were creeping up on 100 miles for the month!

Wednesday - 4 hilly miles and SurfnTurf with mrC. barre3 anywhere: core, arms + legs 10 minute video workout.

Thursday - Cross train --> done on Monday & Wednesday! barre3 anywhere: total body 10 minute video workout.

Friday - 4 hilly miles on the same route as Wednesday. Part of this run is a gravel road and my calves did not like it one bit. Felt good on the hills though. Travel-Friendly barre3: Total-body endurance 10 minute video workout.

Saturday - 11 miles on the Goffstown Trail with mrC. We started this run in the fog and ended under sunny blue skies. I'm afraid my tight calf has led to some twinges of a shin splint, so I'll be applying treatments for a few days: ice, compression, and active rest.

Sunday - Rest


What part of your fitness are you maintaining? 
Share something MARVELOUS with me!

Training Truths: ZOOMA Week 6 - Testing Limits

How do I test my limits? Run 10 miles solo.

I've been taking advantage of summer break and doing my long runs on Friday mornings so that my weekend time is a little more open. Most of the local group runs are on Saturdays/Sundays and mrC has had more Friday trips lately, so it's just me.

How do I test my limits? Choose a hilly route for my long run.

Last time I ran my long run on a local trail. I was planning to do it again, but it was a little creepy running secluded by myself. Option #2 was to run from home which meant a hilly route with one big hill right in the middle. I went for it since, ZOOMA Cape Cod has hills!

Sunday - 4 mile run just before daylight so I had to dig out the reflective gear.

Monday - 7 mile run in Newport where there are in fact, HILLS! Later we went kayaking in Newport Harbor and it was a killer arm workout.

Tuesday - 4 mile run around the base mostly along a running trail. Then a bike ride along Ocean Drive and Bellevue Ave with gorgeous water views and mansions galore!

Wednesday - Rest day!

Thursday - 4 mile run with mrC. It was cool and cloudy which made this run feel nice and easy.

Friday - Ran my 10 mile long run alone again. Even though I hated the idea of going solo, I did it. I kept my pace comfortable and felt good the whole time. I had to walk part of the killer hill in town, but felt really good overall. Lots of foam rolling, stretching, and compression gear the rest of the day.

Saturday - Cross training at SurfSet!

How do you test your limits?

Packing Fitness Fun in Newport

We usually spend multiple weekends in Newport, but this busy summer had us going during the week. When visiting the city by the sea, one thing I love to do is pack fitness into our days. So in addition to the traditional activities we've become accustomed to, we also tried some new ones.

Before heading out of town, I packed my bags with everything I would need for our fitness fun. My Athleta swimsuit did double duty at the beach (w/ JCrew cover-up) and kayaking (w/ Athleta shorts & Corey Vines racerback). My favorite Old Navy shorts and tank with my BR sweater kept me comfortable on the boat. Oiselle, Athleta, Nike and Mizuno completed my run outfits.

First we met some of my in-laws for an afternoon of sailing and motor boating. This requires absolutely no work from me (other than carrying the boat bag), but my sunrise run completed first thing in the morning allowed me to remain guilt-free while mrC worked the boat.

Every October, Newport hosts a marathon, half marathon, and 5K. This year mrC and I will be running the half marathon, so when planning where to run our 7 miler it only seemed natural to run along the marathon course that ends at Second Beach. It's a hilly route, but the gorgeous ocean views and dream homes help take our minds off the inclines. It's also delightful to relax on the beach afterwards.

The map below is from RunGo, an app that gives you turn by turn directions using GPS. Since I don't wear earbuds (just a wrist wallet from Sprigs) I missed the call out for a horse shoe turn after the turn-around and the app didn't really respond well. Trust me, I cannot run across water!

I see people kayaking in Newport all the time and this summer I decided to try it. Although I was feeling brave, I wasn't brave enough to take out my own kayak. Two things worried me: boats making wake and tipping me over and jellyfish. So mrC and I rented a two person kayak. Once we were in the kayak and moving, I mostly forgot about my fears and focused on keeping my arms moving. Five minutes in and I was tired! It was an intense upper body workout, but super fun.

One of our favorite places to run is right on the base. There is an unpaved, mostly flat path that loops the base offering awesome views of the Narragansett Bay and Pell Bridge. I tried to map out a 4 mile loop using the RunGo app, but the app closed when I hit save (and of course it didn't save the route).

You can't visit Newport without taking the 10 mile drive. Instead of driving, we took a bike ride along Ocean Drive and Bellevue Avenue. The roads are bike friendly and there are oodles of places to stop and explore. I don't know why we didn't do it sooner!

We always love taking road trips to Newport, but this visit was just about perfect. Between the beautiful weather, the gorgeous views, and the fun fitness activities, we didn't want to leave!

Do you have a favorite road-trip destination?