Strength Training in Dubai

I could positively become spoiled by the hotel breakfast buffet. I've had watermelon four days in a row. Multiple servings of watermelon. It's so good.

The last time I did any strength training was more than two weeks ago in New Hampshire at SurfSet class. Yesterday seemed like a good time to get back at it, so I made my way back to the fitness center.

I hopped on the bike for a 10 minute warm up. Ever since physical therapy for my knee, I like using the bike as a warm up for strength training.

The fitness center is stocked with a variety of hand weights, mats, and stability balls and with three other people working out, it seemed like a perfect time to do some Tabata exercises.

I forgot my Gymboss interval timer in the room and had to improvise with my phone to time my exercises. It worked.

Today's Strength Workout 

(using weights 5-10 lbs): 

10 minute bike warmup

:30 hamstring curls 

:30 weighted squats

:30 weighted front lunges

:30 squats jumps

:30 alt. side lunges

:30 weighted squats

:30 arm circles

:30 knee push ups

:30 overhead press

:30 tricep floor dips

:30 knee push ups

:30 bicep curls

(:10 second rest between each exercise)

Yowie. My legs are going to be feeling that for awhile. I probably should've eased into the weights instead of getting all excited like a kid in a candy store. I probably also should have spent more time stretching.

Afterwards, I took advantage of pool again and swam some laps. I wish I knew how many laps I swam the day before so I could tell if I improved any or not. Oh well, a goal for next time.

Today, I'm taking the day off (for my legs) and some sight-seeing after lunch with mrC!


How do you recover from post-workout sore muscles?

My First Dubai Workout & It's a Small World

Yesterday started with breakfast at the hotel. The buffet has five stations that basically offer: breads, hot foods, cereals, cold cuts/salad, fruits, and yogurts.

After breakfast mrC went to class and about an hour later I went to the fitness center for my first run in Dubai. It is really hot here and since I hadn't yet figured out the dress code for running in public, I opted to do my 30 minutes on the treadmill.

It felt so good to run, even if it was inside. My goal is to keep my focus on time, especially as I get used to the different climate here in Dubai and eventually China.

And just because, the I'm-so-happy-I-just-ran #runfie.

After my run, I continued my workout in the pool. Although my swimming endurance needs some work, it felt really good to be in the pool. After about an hour of swimming and sunning, I was tired.

I went back to the room, blogged a little, and had a protein bar for lunch. Then I took a nap :)

It's such a small world sometimes! Before dinner I had a date with Sarah's (Run Far Girl) mom! Sarah put me in touch with her mom who lives here in Dubai. She generously shared tips and suggestions for what to do and how to get around Dubai while we are here.

For dinner mrC and I went to Deira City Center Mall for dinner at Texas Roadhouse! My appetite has been a little off from traveling (I guess), so even though I ate a lot less than normal, the bbq chicken was really good.

Do you like to swim? 
Does traveling affect your appetite?

We Made It To Dubai!

Ahh, it feels good to blog again! (warning! lots of pictures in this post!)

Since leaving New Hampshire on the last day of March, the days have been speeding by. We filled our cars with what we will need in China that fit into four suitcases, our Cape Cod bikes for vacation in August, and the dog.

First stop in Springfield, MA to visit with mrC's family, celebrate his mom's birthday, and leave our favorite running buddy in loving hands. We will be back in August to get Booney for our Cape Cod vacation.

Man, I miss him!

Next stop in Cincinnati where we visited with friends and family, and went to the Reds Opening Day Parade (practically a holiday in Cincy!).

They won!

After 10 days of no running (and a lot of eating and drinking), I finally squeezed in a 25 minute run. Between the days off, the food, and the humid weather, this run sucked but it felt amazing to be out there.

2.5 miles at my mom's favorite park

On our last morning we had breakfast with some of my family before my mom drove us to the airport.

Pics with my mom, dad and stepmom, and aunt 

Our flight out of Cincinnati was delayed four times. Our plane was late because of bad weather pretty much all over the midwest. Once the plane arrived, we got on only to be sent back to the gate because of lightening and hail. We made our connection in DC, but ended up being grounded there for about 45 minutes. 13 hours and two movies later we were in Dubai.

We woke up on our first day in Dubai at about 2AM and explored around the hotel. We had a buffet breakfast, lunch at the mall across the street and went for a swim before taking an afternoon nap. We picked up some dinner at a small grocery down the block and spent the evening trying to FaceTime/Skype with the kids and our parents.

We're staying in Dubai for a couple of weeks for mrC to attend refresher classes and I'm hoping to squeeze in as much tourist activities as possible around his schedule!

Have you ever been to Dubai?
Do you prefer warm or cold weather running?

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.

I've loved every mile spent with my #MRTT friends including this morning's 6 miler. It's great knowing I can keep in touch and meet up whenever I'm in town! #GMMRTT #SundayRunday #IRunSimple #ZOOMAnation #mileschangeyou #staystrong

A photo posted by AmyC (@runningescapades) on Mar 29, 2015 at 7:10am PDT

I've loved every mile spent with my #MRTT friends including this morning's 6 miler. It's great knowing I can keep in touch and meet up whenever I'm in town! #GMMRTT #SundayRunday #IRunSimple #ZOOMAnation #mileschangeyou #staystrong

A photo posted by AmyC (@runningescapades) on Mar 29, 2015 at 7:10am PDT

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?

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?

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?

Skulpt Aim: 2 Week Update

Two weeks ago I began using my Skulpt Aim device and took my initial measurements. The results (here) showed that I had many places that needed work, so I added workouts that specifically focused on those areas.

My Workouts:

Week 1:
Monday: FAB ab day 23 + SurfnTone 
Tuesday: FAB ab day 24 + arms
Wednesday: FAB ab day 25 + SurfnTurf
Thursday: FAB ab day 26 + arms
Friday: FAB ab day 27 + arms + legs
Saturday: FAB ab day 28 + SurfnTurf
Sunday:  MAD Abs day 1 + arms

Week 2:
Monday: MAD Abs day 2 + arms + legs
Tuesday: MAD Abs day 3
Wednesday: MAD Abs day 4
Thursday: MAD Abs day 5
Friday: MAD Abs day 6
Saturday: MAD Abs day 7
Sunday: MAD Abs day 8

During the first week I was on February vacation and focused on fitness. Week two was a wreck. I was  distracted by all of life's big and small things.

My Results: Two Week Update

With the help of mrC, I took new measurements. My overall body fat according to the Skulpt Aim went up from 27.2% to 31%. This surprised me until I remembered that I took my initial measurements myself which means the results may not be as accurate. I have also learned that the amount of water in my body at the time that the measurement is taken can affect the results. (edit) I have learned that water does NOT affect Skulpt measurements.

The numbers on my individual muscle groups have also changed both positively and negatively, but I think all of the changes are attributed to how the measurements were taken. I'm hoping that the next measurement will bring some clarity to the results.

Initial results (front)

Two week update (front)

Initial results (back)

Two week update (back)

Several people were skeptical of the total body fat results (including myself), so I reached out to my friends at TI Fitness and they took my body fat measurements using an Omron hand-held device that they use with clients. They did it twice using both the athlete and normal settings. My body fat results ranged from 20.6 - 22.4 which is very different from the Skulpt Aim results. Once again I find myself feeling skeptical and wondering which set of results are more accurate. (edit) I should mention that the Omron device uses a different technology (which is widely criticized as unreliable) than the Skulpt Aim to measure body fat and I feel that the Skulpt Aim measurements give a more accurate assessment of my muscles (or lack of muscles, haha!).

My Plan: 

I'm going to continue my original plan, but hopefully with more consistency and increase the amount of weight that I use. And since I have leg envy, on leg days I'm going to try Carrie Underwood's Workout Moves for Legs and Thighs.

Do you have leg envy?

This post is part of the Workout Wednesday link up 

hosted by Diatta, Sheila, Amanda and Heather

and Wild Workout Wednesday!

Disclosure: I was sent a Skulpt Aim for the purpose of this review, but all opinions are my own.

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?

Fitness Friday: McFarland USA

Last week over February vacation, mrC and I had enjoyed date night at the movies. Fortunately for me, mrC is a runner too and likes to see movies about running.

Based on real events, this movie tells the story of a group of boys destined to live a life picking in the fields of California until their teacher convinces them to run cross country. This movie is about more than just running though. It teaches many lessons that we can all take away whether we are runners or not.

1. Believe in yourself. Together they learn that they can achieve so much more than they thought they could. They begin to see a future for themselves once they start to open up and trust each other.

2. Never quit. These boys fight through underdog status and cultural barriers just to run. Even when it's hard and you feel like no one believes in you, you have to keep going.

3. Chase your dreams. The boys were afraid to dream because life was pretty bleak for them. Just because no one before you has done it, doesn't make it impossible. If you want something you have to be willing to go after it.

4. Do what you love. Working hard was never a problem for the boys. They worked hard for their families, but it wasn't what they loved. Once they followed their hearts, happiness followed. You can't put limits on your happiness. Love what you do and you will be happy

5. Stick together.The failures and successes bring the team, the coach, and the community together in ways that can't be broken. So much more can be accomplished together than on your own. Loyalty is so much more valuable than a high paying job or fancy neighborhood.


Have you seen any good movies recently?

This post is part of the Fitness Friday link up hosted by Jill 

and Cynthia, Courtney, and Mar for Friday Five

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?

High Five Friday: February Edition

Happy Fitness Friday! Today I'm joining my friend Angela at Happy Fit Mama and taking a moment to High Five some of my favorite February moments.

Despite the snow storms and frigid temperatures, so many great fitness things happened this month. I'm sad to see February end because it means my winter vacation is also over, but I'm excited to see what March will bring (including warmer weather, hopefully!).

1. Doing more yoga to improve my stretching routine and focus on the muscles that are clearly too tight.

2. Longer and longer runs plus my first treadmill tempo. It's a work in progress, but I'm looking forward to maybe doing it once a week.

3. Getting back to SurfSet after a two month hiatus from knee surgery. Highly intense strength training is addictive.

4. Joining the Simple Hydration Run Team. Best water bottle. Great group of people.

5. My new favorite recovery tool: the tennis ball. I'm amazed at how much better my TFL feels after digging into my glutes with that thing.

In case you missed it:

1. Thoughts That Every Runner Has During A Run - just a fun read.

2. Always #LikeAGirl - the commercial that got things fired up for female athletes.

3. Meet The Boston Marathon Bombing Survivor Who Lost A Leg -- And Then Became A Runner - an amazing story about the journey from that fateful day in 2013 to the finish line in 2015.

4. But You Don't Look Like A Runner - runners come in all shapes and sizes, duh!

5. Oiselle Plans Flagship Retail Store in Seattle - I'm really hoping they consider opening another one on the east coast next…like maybe Boston?!?


What do you want to High Five today?

This post is part of the Fitness Friday link up hosted by Jill, 

Friday Favorites at Housewife Glamour, 

and  Cynthia, Courtney, and Mar for Friday Five