Did: bootcamp
Man, it felt like vacation to ONLY do bootcamp today, instead of getting up to run. I had a weird sore/tight spot in my upper right hamstring that I tried to stretch out before the workout. Can't figure out what might've caused it, since I had 14 miles without any issues this past weekend. It got better as the workout went on, so maybe a massage later this week will help.
- KB pullovers with 26lb
- KB jacknife crunches with 18lb once, and 26lb the latter two rounds
- found it difficult to go right into a run after the step downs
- pushed hard on the runs since I had a guy about my pace to keep up with (0:59, 0:59, 0:59, 1:01 for 0.15... then 1:23 for 0.2)
And, it was a decent day for nutrition as well.
Breakfast: yogurt, blueberries and granola
Snack: cheese
Lunch: sweet potato, popcorn, squash/zucchini, cauliflower
Snack: crackers and PB
Dinner:
Dessert: had some birthday cake ice cream (not nutritious, but desired)
Tuesday
Did: 6.32 @ 9:22/mi avg
Arms are so sore from yesterday :)
Still had hamstring/glute issues on the run and kept my pace super easy. Well, at least I thought it was at the time. 97% humidity was disgusting, but we got it done, and at a much better pace than expected.
Breakfast: cheerios w/milk, toast, cheese, attempted chocolate milk (hot chocolate packet in milk-- total fail)
Snack: banana, coffee
Lunch: cheesy broccoli, ham, cauliflower
Snack: carrots and peanut butter
Dinner: cucumber and corn salsa, cheese, black beans, spinach, and spiced ground turkey quesadilla
Wednesday
Did: 0.25mi @ 8:34/mi, massage, 30min weights
Work prevented me from working out this morning, but it's probably a good thing, since my glute is a literal PITA. Did a light run en route to massage therapy- no pain, but definite ball of something there. Massage went... went? It was not the most comfortable experience, but I trust Tony knows what he's doing and was able to work some of it out. I kind of like when the massage is a little painful; it makes me feel like it's productive.
Worked late again, and hit up our building's gym for the first time for some weights. I've forgotten how much I love being in a weight room!
3x10x15lb DBs: bicep curl into OH press, single-arm row
3x10x15lb DB: straight arm front raise, tricep extension
3x16x40lb KB swings
3x through:
10 cross sit-ups (ea side)
10 straight leg raises
10 penguin oblique crunches
45s forearm plank
10 mason twist/Russian twist (whichever one has your feet off the ground) with 8lb medicine ball
Was able to shower and return to work for another two hours afterwards. This having a gym thing is awesome!!!
 |
| from work to workout! |
Breakfast: plain yogurt, granola, blueberries
Snacks/Lunch: banana, Kind bar, cantaloupe, asparagus, broccoli, yam, mexican mix, cauliflower, pistachios
 |
| loaded up! |
Dinner: spinach/feta sausage on bread with spinach and cheese
Did: 3.25 @ 9:19/mi avg
Had planned on an 8.5mi hill circuit with B, but opted out of that due to my nagging glute. "Such a BUMmer" - Brandi.
Instead, we met up for a ~5K loop of the flattest terrain we could find that still came with streetlights, a little traffic, and sidewalks at 4:45am. Within the first half mile, I seriously considered stopping and turning around. My glute didn't hurt, but there was something there. I decided to give it until mile 1 and re-evaluate. I'm glad I did. It warmed up, felt fine enough for the run. In the parking lot afterwards, I stretched it and, SHOCKER, the stretching actually did something. In the ~30s I held the pose, I felt something ripple through that muscle and then, when I got up, the knot was gone- like it released or something. This is the first time anything like that has ever happened to me, and I think it's the 86th coolest thing ever.
Had some residual soreness/tightness in it the rest of the day, but I feel like that's from the killer massage yesterday. Sat in pigeon pose for about 10min and slept on ice.
Breakfast: coffee, bagel, yogurt with blueberries and granola
Snack: cantaloupe, KIND bar
Lunch: leftover mexican mix
Snack: popcorn
Dinner: leftover mexican mix (black beans, ground turkey, squash, zucchini, tomatoes, cucumber, corn, with cauliflower)
Snack: 3 graham crackersDid: 3.2mi @ 9:24/mi avg, bootcamp, 1mi walk with kiddo in a backpack
Glute's feeling better every day. Still have a little residual soreness, but it felt good during the last mile of the run and I didn't even notice it through the workout. So relieved that it's getting better.
Bootcamp was a bit chaotic today. Due to clients' requests, Matthew was offering three DIFFERENT workouts, and, when B and I came in from our run, people had already started two of them. Kuh-razy.
He recommended we do the kettlebell (KB) option, and I was pretty excited about it, especially since I was still a little sore from Wednesday's weight lifting.
1/2. Single-arm floor press (18lb): round 1 was easy; by round two I was wondering if I'd used a lighter weight the previous time...
3/4. Single-leg dead lift (18lb, 22lb): 18lb was too easy the first time around, so I upped it to 22 for rounds 2 and 3; wish I'd had a 35lb... but my next weight up was 44lb, and that was too much
5/6. Push press (18lb): had to resort to a little knee bend to gain momentum on the last round
8. Dead swing (44lb): awww yeah
9. Overhead tricep extension (18lb)
10. Frog jumps: the bane of my existence. Quads were ON FIRE. 45s of these is too long. (the other workout was a 45s work period, so we just went with that)
Fence runs were ~8:15/mi, and super hard after 45s of frog jumps. Deadman burpees, too, were tough. SOLID workout.
Sidenote: this was my last class at TrueFitness for a couple months :( My mile plan has its own strength workouts and I really want to commit to it, so I'm taking a short hiatus from bootcamp. I realized today just how much I'm really going to miss it, though.
During the work day, I felt a bit of tightness come back into the top of my hamstring, and sat on a lacrosse ball to help it release. Seemed to help at the time, but, later that evening, the hamstring felt unhappy. Slept on ice and took some anti-inflammatory meds.
Breakfast: KIND bar, 8 saltines, plain yogurt, granola, blueberries, coffee
Snack: banana
Lunch: spinach/tomato/cucumber salad with sunflower seeds
Snack: cheese stick, four pieces asparagus
Dinner: pork chops, sweet potato, beer
Still going strong on this! I'm really proud. Changing my eating habits has been MUCH harder than anything I've done on the workout front for the past four years of this active lifestyle.
Saturday
Did: nothing
Well, I'm definitely injured. Woke up this morning and had some issues with my right hamstring, about mid-way down. It's just sore and achy. I'm pretty bummed about this since I literally have NO idea what caused it. Like, you can't get a muscle strain from sitting on a lacrosse ball...
I'm relatively fine to walk, but wore my hamstring wrap anyways. The "pain" (I hesitate to call it that, because it's not that severe) got worse throughout the day, and I've continued to ice, ibuprofen, and compress it.
Food/nutrition today wasn't great, but I also wasn't really committed 'cause... weekend. Still, I could definitely stand to add at least ONE fruit or vegetable to my daily intake. Now that I look at what I did/didn't consume, I'm kind of ashamed of that.
Breakfast: oatmeal
Snack: toast, cheese stick, java chip frap
Lunch: eggs, triscuits, cheese, ham
Snack: graham crackers
Dinner: three tacos... included at least half a tomato? maaaaaaaaaybe?
Dessert: two servings of birthday cake ice cream :/
Sunday
Did: ~2mi walk with stroller
Being injured sucks. I met up with my usual Running Mamas crew this morning, but decided to walk. It was really hard not to just go along with them and tell myself it was an easy pace and I'd "be fine". Considering I can't even been down and touch my toes without flinching, I'm not fine. I wore my Chicago Marathon shirt to help remind myself that, while I can't run right now, I'm still a marathoner. It's funny how little stuff like that can help so much.
I was glad that I was at least able to walk, and chase my little potato around the playground.
Breakfast: cheerios and milk, iced coffee
Snack: graham crackers
Lunch: graham crackers, cauliflower with cheese, corn and peas (trying to make up for yesterday)
Snack: coffee, carrots and PB
Dinner: bbq and beer
Week-end Reflections
- Eating right isn't hard, but does require constant diligence and a lot of proactive planning and preparation
- American society is TOTALLY set up to fail when it comes to snacking on healthy stuff. Almost all available "grab and go" snacks are carb-heavy, processed things that live in your pantry for an unnatural amount of time.
- Injuries are weird. I have no idea where this one came from, and find it frustrating that I've had so many ups and downs over the week.
- My Mile Bootcamp is supposed to start tomorrow. Fortunately, the program ends the week BEFORE my goal mile, so I've decided to just slide all the workouts by one week so that I end my training with my goal race instead of having a weird week of being off between the end of the training and the race.
- I plan on taking the entire work week off from running (that'll make a solid seven days without it) as a preventative measure. I'm already dreading walking my 10KTuesday...
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