Workout Wednesday: 30 Day Challenge

Even though I returned from vacation and resumed my running and cross-training activities, my angry knee needed some attention. A trip to my doctor on Monday resulted in another cortisone shot and two days of rest.

Needless to say I was super excited to see a 30 day challenge invite from Sarah, one of the co-owners of TI Fitness where I go for SurfSet, and it started on Monday.

I really like challenges that use a progression approach to the same set of exercises. This way I can feel and see my improvements through the 30 days.

These are also relatively low impact exercises, although I had to modify the lunges to be paper plate  sliders to let the cortisone do its thing in my knee.

The other great thing about this challenge is that you start it at any time! If you are looking for some online support, Sarah has created a Facebook challenge group here. In addition to posting reminders and motivation, she is sharing daily challenges that focus on diet, fitness, or mental health. The challenge is open to everyone, just request to join the group!


What workouts are you loving right now?

Training Truths: Vacation Benefits for an Injured Runner

Before going on vacation at the beginning of the month, my torn meniscus was feeling yucky again, so I booked a doctor's appointment for today to see what my best options are at this point.

Being in steamy hot Texas and busy with family and friends in Ohio forced me to take more rest days than I probably would have, but it did a world of good. My normal reaction to an extended amount of non-running is PANIC! I hate missing workouts, even when I'm hurting. Anyway, while my knee is being a little cranky, I have been able to workout. My Summer Run Challenge goal was 6 miles, and I ran 7 miles!

Tuesday: 2 mile run in Cincinnati. After my last run left my knee feeling painful and swollen, it was a relief to go pain-free on this little run. (236 calories)

Friday: 5 mile group run. It was my first time meeting up with some ladies from Greater Manchester MRTT. We met at Brown-Mitchell Park in Manchester and then ran up and down, up and down, up and down…hills. The miles and the hills flew by thanks to the conversation and the weather was perfect. (610 calories)

Saturday: I was so happy to be back at SurfSet and Ashley led us through a super fast paced workout. The only part of the workout that bothered my knee a little was the mountain climbers.  (446 calories)

Total calories burned during workouts this week: 1292




How do you react to unexpected rest days?

Training Truths: Multi-city Workouts

Before leaving for a multi-stop 9 day trip last Wednesday, I tried to get in as many workouts as I could. My knee wasn't too happy about that and I left NH without doing my last run. Our first stop in steamy Texas for middleCs BMT graduation was way too hot to run, not that my knee was ready anyway. After a couple of rest days and swimming, I went for a short run during our visit in Ohio.

Monday - 5 mile run with mrC to kickoff the Summer Run Challenge and then SurfSet class. (548 + 355 = 903 calories burned)

Tuesday - SurfnTurf at 6 AM!!! (because I had to watch the US World Cup game at 4 and the other class is at 430) and 2 mile run downtown. Two workouts before 7:30 AM!! (369 + 232 = 601)

Tuesday - After a week of no running, I enjoyed a cool, but humid, 2 mile run at my mom's favorite park. She walked the dog while we ran. I'm happy to say that my knee did ok during and after this run. (236 calories burned)

Hopefully the extra rest days are just what my knee needed and I can get back to training for ZOOMA Cape Cod in September.

Training Truths: Burning Calories

One thing I love about being a teacher is the flexibility I get during summer vacation. During the school year, my workouts are after school and I skip fitness classes during the week because my evenings are booked with family time and sporting events.

My stepdaughter has been home from college for over a month now and doing a 6 week summer fitness challenge. When she got her first check-in measurement results back, I was inspired to start whittling away some of the comfy pounds I put on this spring.

Last week I jumped into my new summer workout plan and I put my fitness gadgets to work tracking my calories burned. I strapped on my Polar FT40 heart rate monitor and got busy. Even though I take a lot of photos of my watches, I've never really thought about the data beyond that one workout.

Monday - 4 mile run. I was supposed to go to SurfSet, but class was cancelled because the AC was broken. (417 calories burned)

Tuesday -  Morning stretching and leg work. Went to Yoga (wildcard) class, but the instructor was stuck in traffic so instead we did a Strength class. (185 calories burned)

Wednesday - Started the day with a humid 4 mile run. It wasn't good. Loved my lunchtime Surf-n-Turf workout at TI Fitness. (853 calories burned)

Thursday - I took my morning workout to Strength In Balance NH for a Booty Barre class. There are three main parts to Booty Barre: killer arms, brutal legs, and lethal abs. It sounds deadly, but it's an awesome workout! The battery in my Polar died about 10 minutes into class, so I will have to wait until next time to see how many calories I burn doing this full body workout. (351 based on my last class)

Friday - 6 mile long run with mrC to start the day. (654 calories burned)

Saturday - 50 minute SurfSet class. There were a couple of new people in the class, so I think the instructor went a little easy on us. It was ok with me because my legs were tired from the week (357 calories burned - 28% fat!)

Sunday - Spent a rest day hanging out at the beach and taking a few walks.

My total calories burned for last week: 2817

I can't wait to see how I do this week! (although vacation will get in the way a little)

Do you track your calories burned during your workouts?

Workout Wednesday: Lunge Jumps

For a while now, I have been working on building my leg strength. After tweaking my hamstring last summer and then finding out I tore my meniscus, my left quad muscle has weakened.

Last week I did lunge jumps as part of a challenge and could really feel my quads working. There are two ways to do this exercise:

1. Stand with your feet together, hands on your hips or at your side for balance. Lunge forward with your right foot. Jump straight up. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward. Repeat, switching legs again. That's 1 rep; do 10. Repeat 3x

2. Stand with your feet together, hands on your hips or at your side for balance. Lunge forward with your right foot. Jump straight up landing on the same leg. Repeat 10x. Switch legs and repeat 10x. That's one set; do 3.

Lunge jumps work the hip flexors, glutes, and quads. It's another great no equipment needed exercise that you can do anywhere.

What is your favorite leg strength exercise?