Saturday Sweat: Wake-up Workout

This morning I got up too early, but I guess that's what I get for going to bed at 8:30 last night.

Weekend plans kept me from my favorite Saturday morning activity, SurfSet, so I put together my own workout session in the basement.

All of the mini-workouts are Tabata or HIIT (my favorite) and I use my GymBoss interval timer to keep track of the rounds.

If you are interested, I posted about the ab workout here and the jump rope workout here.

Fire the Glutes was a mix of moves that have been recommended to me by Dr. Bri and other runners over the years. I did two rounds of a 20/5 Tabata set.

The 30-ish minute workout was a great wake-up workout that got my heart pumping.

The cool down was a nice 5 minute stretch session.

I'm still waiting out my TFL injury and soon will be recovering from my meniscus repair. In the meantime, I hope to use workouts like these to get in some cardio and strength. Otherwise, I think I would go crazy!

How do you sweat it out on busy Saturdays?
Do you have a wake-up workout? Leave a link so I can check it out!

Training Truths: Coping with Limits

Last week I was able to comfortably complete some at-home short strength and cardio workouts, but my TFL test run did not go as I had hoped.

On Thursday, I was allowed to run after a two week hiatus. Run if it doesn't hurt, he said. So I did. Two miles with the high school Run Club. My TFL felt a little different, tight maybe, but it didn't hurt. At all.

Fast forward to my PT appointment about an hour after my run. Pain. It was back, just like the last time. Dr. Bri put me back on the no-running list, but gave me the ok to do cross-training as long as it doesn't cause pain. I went home after some Graston, ART, and another cortisone patch feeling bummed. Running is my thing. I don't want to give it up.

Friday I met with an orthopedic surgeon to discuss my torn meniscus - the root of all my problems. He recommended a repair. Seems like a good time since I can't run anyway. More on this later.

After seeing Dr. O, I had a sports massage from my favorite masseuse, Jeannie. She almost made me cry, but when I woke up Saturday morning, my hip was feeling TONS better!

I was feeling so much better that I decided to go to SurfSet. The instructors are great about offering modifications to moves during class for injuries and also different fitness levels. It's one of the reasons I love going.

SurfSet is a HIIT class mixing moves on the board with strength exercises using hand weights, kettle bells, and medicine balls. It was just what I needed.

I hate that I can't run, but my body has reached it's limit. So until my meniscus repair to fix the instability in my legs, I will continue to cope with my new limits with strength training and cross-training.

How do you cope when you can't run?

Girls On The Run Fall 5K Volunteer

When you're feeling down because of an injury and you can't run, I highly recommend volunteering at a race to lift your spirits.

This morning I met up with several members of the Manchester MRTT group to volunteer at the Girls On The Run Fall 5K. This is the first of two annual events held for the various GOTR groups across the state of New Hampshire.

We were in charge of setting up the first of two water stops along the 5K course. Fortunately we had plenty of hands to help get all those cups of water ready.

When the first runners came around the corner, we were ready and waiting.

Within moments of handing water to the first runners, it felt like all of the remaining 1500 smiling little runners were surrounding us and they were thirsty! We soon realized that being a hydration specialist is not as easy as it looks!

Then, just like that, the massive wave of runners, coaches, and parents were headed toward the finish line. We received a lot of thank yous while handing out the water today, but the best part was seeing all of the smiles on the girls' faces as they passed by.

Girls on the Run is an organization devoted to helping girls grow up to be self confident and healthy young ladies. They combine training for a 5K with lessons on problem solving and making healthy decisions.

Everyone can support the non-profit GOTR program this month through the Hug A Runner virtual race series (5K, 10K, or 13.1) hosted by Run The Edge. Find out more here. You can also donate directly to the GOTR program here.

Do you have a GOTR program in your area?
Do you like to volunteer?

Fit Friday: Holiday Sweat Challenge + #FFTriumph

One thing I have learned over the last couple of weeks is that I need to work on my overall strength, especially if I want to run injury-free. To do that I need to stay focused whether I am running or not.

So, in a couple of weeks I will be starting my first Holiday Sweat Challenge with Amanda from Run to the Finish. You might recognize the name since I have been a fan and sharing Amanda's workouts on the blog now and then.

Disclosure: I received the SweatPink Ambassador discount

I joined this challenge for three reasons:

It's a six week challenge. Six weeks of getting motivated and staying focused…right through the holidays when it can be the hardest time to stay focused. 

It has two things that seriously motivate me: a friendly and supportive COMPETITION and there are PRIZES up for grabs!  

I'll get personalized workouts to match my fitness level.

I can't wait to get started!

#FFTriumph

On another note, my TFL test run yesterday before my PT appointment was not as perfect as I would have liked. I was hoping to have a big write up about how fabulous my two mile run with Run Club was a fitness triumph, but sadly, the post-run TFL pain returned by the time I made it to Dr. Bri's office.  

And that's how I ended up on the no-running list again.

Despite the injury plagued year I've been having, I am determined to get better and get back to running asap. Let life outside my running comfort zone begin.

It's frustrating being injured and only able to run 2 miles, but I'll never stop! It just feels too good. #fftriumph #FitFluential #TeamWR #WRWhyIRun

A photo posted by AmyC (@runningescapades) on Nov 11, 2014 at 1:27pm PST

What are your holiday sweat plans?

What was your latest fitness triumph? Have you entered the FitFluential November challenge?

Workout Wednesday: Jump Rope Workout

In addition to running, I love workouts that blend cardio and strength to blast fat calories. It's one of the reasons I love going to SurfSet classes so much.

This weekend I found a workout from PopSugar on Pinterest that I can do at home. The HIIT workout gets your heart rate up and mixes up some full body strength moves.

I wasn't sure how I would feel doing each exercise, so I modified the workout to 30 seconds, but still followed a 1:1 ratio. I also modified the "jump rope" to "jump in place", since I do not own a jump rope (crazy, I know). After the first round I was feeling ok, so I did another and was happy with the results.

The next time I do this workout, I think I will bump it up to 45 seconds. If that feels ok, then I will attempt the full one minute intervals.

Checkout more Workout Wednesday posts here.