LIIFT4: Week 2/8

Week-beginning Thoughts:



I only know the days of the week exist because of my training schedule. It feels so strange to be in this limbo with the whole self-isolation bit. 

Monday

Did: LIIFT4
Enjoyed today's chest/triceps workout.

Tuesday

Did: 10KTuesday @ 9:47/mi avg + LIIFT 4

Wednesday

Did: 3.64mi double stroller run @ 10:03/mi avg
Whelp, I'd planned on running the greenway, but it was flooded. Of course, I found this out after I'd unloaded the munchkins, unpacked and assembled the stroller, buckled everyone in, and handed out snacks.

My options at that point were:
1) undo all of that, and attempt to find another place I could drive to, park at, and run from (unlikely since all the park parking lots around here are closed, and the greenway is a floodplain through and through)
2) push the stroller UP a huge hill to make it to the main road

Plan 2 seemed mildly more acceptable. So that's what we did.



So. Damn. Hard.

Thursday

Did: 4.01mi double stroller run @ 9:51/mi avg, LIIFT 4
Ran to my parents' house to wave at them from afar, and then back. Also super hard with lots of uphills. Walked a bit. 

Friday

Did: LIIFT4 + 2mi run @ 8:54/mi avg
Felt fast today. :) Maybe I should warm-up my legs with a 30min leg workout before every run instead of just rolling out of bed and running? 

Saturday

Did: 10.01mi stroller run @ 9:46/mi avg, Big 5
Yesterday, I was already dreading the idea of running ten miles without my usual training partners. Fortunately, the rain receded enough to make the greenway a viable option, and my oldest wanted to come with me. We enjoyed lots of impromptu math lessons (2mi done-- how many more to go?), nature talk, and even book reading (I just got to relax and listen while I ran). So grateful for this little one STILL loving the stroller and being such wonderful company for my 100ish minute run. 

Sunday

Did: 5.01mi with family @ 9:09/mi avg

Enjoyed a nice Sunday Runday with the whole fam, complete with a little speed burst at the end, where my oldest was singing, "Run, run, run, as fast as you can! You can't catch us, we're the gingerbread men."

My VO2 max has gone SO far downhill since the Hearts and Soles 5K. I was somewhere around 50, and now it's back to a miserable 46. Today reminded me that it feels good to push myself, and I should probably be doing more of these intervals/tempo-ish miles. 

Total Weekly Mileage: 30.92

Week-ending Thoughts:

• Um, idk. Cool to hit 30mpw again? 

LIIFT4: Week 1/8

Week-beginning Thoughts:
Between COVID-19 self-isolation/working from home/home-school madness and starting a new program this week, I have no idea what this week is going to be like... Oof.

Monday

Did: LIIFT4
Um, it's Friday. I don't even remember Monday...

but it looks like I took a photo to mark the occasion? 

Tuesday

Did: 10KTuesday + LIIFT 4
Solo 10KTuesday due to social distancing/self-isolation, and a workout.
Stressin' for sure.

Wednesday

Did: 4.5mi double stroller run @ 9:50ish?
This run felt so freaking hard.

Thursday

Did: 4.5mi run + LIIFT 4

Another tough run that involved fording the river... twice. Did feel like a total BA when other people turned around, but I was the mom with the double stroller who just pushed right on through the several inches of standing water.

baby seems thrilled

Friday

Did: LIIFT4 + 2mi run @ 9:30/mi avg
Woo! Finished out the first week of weight lifting and remote working while homeschooling and parenting. Gonna call this a success, especially since today was leg day, and I haven't done leg strengthening since.... um.... awhile? 

I got up before the family today to get my LIIFT4 session in, and followed it with a solo 2-mi run, just to get something in. Running alone along empty streets in the dark, I couldn't help but think about The Walking Dead. I mean, it's not quite the same (no zombies... yet), but looking at all the houses and imagining other families holed up there, self-isolating, just hoping to stay safe in an unknown world with scary dangers... Also, I live in Atlanta. :P 

Saturday

Did: 10.01mi stroller run @ 9:32/mi avg, Big 5
Not being able to run with my training partners due to this self-isolation stuff sucks. Fortunately, I can still run with my children. Even when they don't talk to me, it's still really great to have the company. Today, I set out to do ten miles, and, thanks to my baby's company and the Hamilton soundtrack, made it. :) 

best part: seeing the YMCA's sign, which said "You Got This!", as I was climbing the hill out of the greenway

Sunday

Did: 3.03mi with double stroller @ 10:03/mi avg, Big 5
Not seeing my training partners all week has been... tough. I've never been more grateful for the ability to bring my children along on my runs. While they're a very different sort of company from my teammates, they make me feel less alone. 

Total Weekly Mileage: 29.92

Week-ending Thoughts:

• It's a good week to have a new at-home lifting program start. 
• I feel really good when I lift.
• I'm so glad my coach recommended LIIFT4 over the 21 Day Fix I was considering.
• I miss my teammates like crazy. Beyond just the runs, I miss talking to them, having that social/friend time, etc. 
• This whole week has felt like somewhat of a dream. Like, this can't be real, right? 

Recovery Week #2

Week-beginning Thoughts:
Mmm. I'm pleasantly sore from yesterday's lifting. This whole weight training regimen might be more appealing than I'd thought. There's something awesome about going through your day feeling super strong. :) 

Monday

Did: rest
A big part of my upcoming LIIFT4 program is the nutrition component. Typically, I've been following my own "don't eat processed crap"/"calorie-counting" plan. I'll allow myself to eat crackers, cereal, and cheese, but still eat pretty clean/whole30-ish. Today, I decided I'd eat the same way I've been eating, but "translate" my meals into the Beachbody program, just to get a feel for how they compare.

Some people think counting calories is a PITA. I've done it off and on for 15 years, though, so it's really second-nature. I've memorized the calorie counts and serving sizes for my frequently-consumed goods, which makes it easy to evaluate throughout the day, even if I don't have my tracker with me. Transitioning to a new system is a total PITA. Instead of weighing items, I now have to use color-coded volume containers to identify volumes of fruits, veggies, grains, proteins, fats, and seeds throughout the day, and compare those to my daily allocations of each. 

kind of like this

In time, I'm sure it'll be just as easy for me to do this as it is to count calories. Right now, though, it's a lot of extra work. :P I do, however, like that the Beachbody plan also forces me to get the right type of calories, by mandating certain amounts of protein, etc. 

Today, for my first go, I realized I need to eat more protein and less grains (shocker... lol), but my standard calorie-counting fare actually matches up really well with portions and overall calories/quantity mandated by the Beachbody plan.

Changes:

• breakfasts are greek yogurt with fruit (instead of superhero muffins or a cup of Cheerios)
• snacks are beef jerky instead of crackers- I need a cheaper protein alternative :P 

Tuesday

Did: 6.33mi @ 9:22/mi avg, Big 5
Good run. Good meals. 

Wednesday

Did: 21 Day Fix's Upper Fix, Fit4Mom Body Back Preview Class
Wanted a bit of a workout, so I took advantage of my all-access Beachbody on Demand subscription. It's nice to have something I can do in the early mornings, from home, with a little baby crawling around, playing next to me. 

In the evening, I got a quick escape to the Fit4Mom "Body Back Tranformation Class" preview. I knew when I came that the class wasn't going to be an option for me due to the schedule, but wanted to take advantage of a free opportunity to: 1) workout, 2) see what it was about, and 3) be part of a little "team" again with my StrollerStrides buddies. Good workout, good vibes, and good reminders for how to live your best life. 
"We don't get to be here long."

(No, I don't normally wear make-up to workout. I had a presentation for work today,
 though, and never bothered to take it off)

Thursday

Did: 5.02mi with stroller @ 9:07/mi avg
I am LOVING how I feel doing all this strength training. :) Opted out of a morning track workout and into a post-work stroller run on the greenway. Intent was to do 1mi WU, 3mi tempo, 1mi CD, and I stayed true to the idea of the workout:

9:45, 9:00, 8:54, 8:35, 9:20

Those middle miles didn't feel quite tempo-y, but they were a pushed and challenging effort, especially after work, in the sun, with the stroller, etc.

Friday

Did: 2mi @ 10:06/mi avg
Suuuuuper easy run with sore legs.

Saturday

Did: 10.01mi @ 9:42/mi avg plus 3mi double stroller walk, Big 5
Fun morning run. Intended on 2-3 laps of a 3.33mi loop, and felt awesome enough to do the third even after my training buddy left after 2. Enjoyed a second workout of the day in the form of a family double stroller walk.

Sunday

Did: 5.01mi double stroller run @ 9:53/mi avg, Big 5
This run was hard, slow, and definitely a product of rainy weather, quarantine-related stress, more stress, and sore legs.

Total Weekly Mileage: 28.4

Week-ending Thoughts:

• Pretty solid last week before LIIFT4 starts... Looking forward to next week. 

Recovery Week

Week-beginning Thoughts:
Trying to figure out what to focus on for the next eight weeks until Mile Training begins.... Goals include: losing weight, getting toned, and feeling fit. 


Monday
Did: Miler Method ab workout x 1
Three minutes and thirty seconds of ab work. Yeah, it's not much, but it's more than I've been doing! 


Tuesday
Did: 10K Tuesday-- 6.3mi @ 9:19/mi avg, Big 5, Miler Method abs x 1
Nothing of note. Just a nice easy workout with the girls.


Wednesday
Did: 20min weights, Miler Method abs x1, 5min yoga, site walk
Arms/chest/back with dumbbells

...and went to a steel fabrication shop

Thursday
Did: 5.0mi on treadmill @ 9:49/mi avg, Big 2, Miler Method abs x 1
I'm so sick of rain. I'd planned on running outside, but waking up to a thunderclap changed my mind. Struggled (mentally) through 5mi on the 'mill. There's something about running on a treadmill that just makes running feel like a chore. The entire time, I was thinking about how much I just wanted to be done. Blergh.

Also, running alone sucks. 


Friday
Did: 3.08mi @ 9:19/mi avg, Big 2, Miler Method abs x 1
Running alone outside sucks significantly less. I enjoyed a crisp solo morning 3-miler today where I focused on my arm swing and forward lean. Despite not even looking at my mile splits, that focus on form resulted in a really nice pace. Woot. 


Saturday
Did: 8.15mi with stroller @ 9:39/mi avg, Big 5, Miler Method abs x 1
I wanted to run with the stroller today since none of my training partners were available. After all the rain we've gotten, I wasn't really sure whether running the greenway or the riverside trail was going to be the better option. My husband was able to join me for the first half of the run, and had a slight preference for the greenway, so that's where we went.

I'm not sure it was better than the river....

We had to ford a few puddles with the stroller, but still had a nice run, despite having to repeat the same section of greenway a few times. Bonus, the littlest squish had a great first time with the weathershield. 

Sunday
Did: LIIFT4, 2mi treadmill run @ 9:52/mi avg, Big 5
I only had one kid this morning, and thought I'd take advantage of the "downtime" (lol) to to try the "sample workout" from the LIIFT4 program that I just signed up for.

It worked pretty well. I can't say that I love it, but that's just because I'm not as "into" lifting as I am running. I think the program is going to work out alright. The instructor's style and cadence are good, and I think the different workouts will keep me from getting too bored. Plus, I can always find 30min in my day to get the workout in, and I felt really great afterwards. 

Followed-up with a short two mile run on the 'mill before getting on with my day.


Total Weekly Mileage: 24.53

Week-ending Thoughts:

• A little nervous and a little excited about starting the LIIFT4 program in a week... 

What's Next?

I wanna run another marathon.

I don't mean racing a marathon. I'm totally checked out from training right now. I am, however, really all about finding an experience to have. Running Publix pregnant last year was an experience, an accomplishment, and not really stressful or challenging. It was a celebration. I'd like to have another one of those, please-- a five-hour celebration. 


Considering my life can't handle that right now, I'll have to settle for just enjoying moments along the way right now. I'm taking a two-month break from serious training to unwind before Mile Training. 

Since I'll be taking it easy on the track, I figure I can focus on my body. I considered doing Fit4Mom's "BodyBack" transformation to do something completely different. I'd still run 3-4x a week, but this would be an eight-week session with (2)-60min HIT workouts a week plus a focus on body composition via measurements and nutrition. 

Oh, wait... it's $349 fora single  eight week session and throws a major wrench in my schedule due to the classtimes? 

Never mind.




Then I looked at online body transformation programs that would give me specific enough plans for weight training and eating with enough flexibility to: 1) keep me running 20-30mpw and 2) not impact my family's meals or have me cooking separate food for my kids. It's TOUGH to find something like that, and looks like I'll probably have to create my own on this front. Ugh. That's a lot of work. Also ugh: I don't know much about this stuff.

Once upon a time, I had a good experience with some ChaLEAN Extreme DVDs from the Beachbody company. Between that and having some FB friends who do them, I decided to explore that option... and found myself talking to Nicole of http://fitnessfatale.com/.

She's a marathoner, a mom, and has done these programs in conjunction with mom-ing and running. Slam. Dunk. 

I'm starting up her program on March 16, and planning on doing an 8-week strength program (LIIFT4) with their nutrition program. The whole deal still costs a bit more than I'd like to spend, but the bulk of the charge actually covers an entire year of access to the workout videos, not just an 8 week term. Sweet.

So, I signed up, shelled out the $$$, and am trying to get my head in the game to accept changing some of what I'm doing and learning new things so that I can achieve the goals my current lifestyle just isn't capable of reaching. 

Let's do this. 

5K Training: Week 12/12

Week-beginning Thoughts:
Oh, hi, there, race week. Didn't see you coming.... 

Monday

Scheduled: rest
Did: rest
Really thought about going for a treadmill run this morning, but was too tired. Got up at 2:30am with a nightmare/baby (two separate things, lol), was "free" at 3:30am, couldn't sleep but was too tired to run, so I worked a bit on emails and other things, then tried to go to sleep at 4:45am, but was too cold... finally got to sleep (maybe?) around 5:15am, just in time for my 5:30am alarm. Ugghhhh, Mondays.

Tuesday

Scheduled: WU, 1mi Race Pace, CD
Did: as scheduled! RP = 7:14/mi for today, total = 6.44mi @ 9:14/mi avg, Big 5
I didn't really feel like running fast today... but made it happen.

Wednesday

Scheduled: rest
Did: rest
Didn't have a voice today. Goody, goody. At least I don't feel sick otherwise.

Thursday

Scheduled: 1mi WU, 8x300/100, 1mi CD
Did: 5.0mi on treadmill @ 9:44/mi avg
I just couldn't make myself do speedwork solo on my treadmill this morning. I've realized I really do NOT like speedwork on the 'mill. Instead of me pushing myself on the track, it's the belt mandating I stay on top of it. Not a fan.

So, I watched Outlander and just ran easy instead.

yepppp, I've checked outtttttt of this training cycle

Friday

Scheduled: 3mi easy
Did: 3mi easy on treadmill @ 9:41/mi avg
After all-day volunteering for the US Olympic Team Trials - Marathon, I did not feel like doing much of anything... but felt obligated to get the miles in. 

So, I slugged it out on the treadmill. Man, I am so NOT into running this race this weekend. :/ 

Alright, that's done.

Saturday

Scheduled: rest
Did: volunteering for the kids' race, volunteering for the Trials
I. Am. So. Tired. 

Sunday

Scheduled: 2mi WU, 5K Race, 2mi CD
Did: 1.34mi WU, 5K Race (Report), 2mi CD = 6.48mi @ 8:58/mi avg, Big 5
...and then I did another 3.7mi (partially with the double) @ 9:49/mi avg
Had a good run at Publix-- exactly what I went out there for, and exactly what I wanted today. It was actually really nice to have zero pressure and get to enjoy seeing a lot of friends that I don't get many opportunities to hang out with these days. :)

...and then, after noon, I took my family out for another few miles on the greenway because it was a beautiful day. It felt good to run. Clearly I didn't race this morning if I was able to run double digits comfortably... lol. 

Total Weekly Mileage: 24.64

Week-ending Thoughts:
This week shook out so well. While I didn't have a goal race or a PR on Sunday, I already achieved what I wanted four weeks ago, so I didn't need to. :) I got to enjoy being a part of the Olympic Trials, and still enjoy my race. Yay. Life is good. 

Race Report: Publix 5K

Previous PR: 22:36 (11/4/18)
Goals: um, I didn't really have any. Thought breaking 23:00 would be a great day, and anything under 24 would be a good one
Result: 23:40


Training:
This was technically a 12-week 5K plan that I made up myself, though, after I PRed at my time trial on week 8, I haven't exactly been true to the plan. I don't think I've had a tempo run since the time trial (I had them weekly going into it, which made a HUGE difference). I've done some pickups and some hills, but, really, I can't say I've been in-training for the last four weeks. I got my PR, and then just went through the motions to finish out the cycle.

Pre-Race:
Thoughts from the Night Before the Race


Race:
I kind of half-assed a warm-up (which literally served as a warm-up, because I needed to not freeze after I took my extra clothes off), and found my way to the start corral a few minutes before the gun went off. I didn't really think about pacing. Just ran however fast I felt like, dodging all the people who really shouldn't have been in Wave 1 (or, at least not as far up in that wave). 

Mile 1 was hillier than expected, but I knocked it out in 7:10. 

I definitely couldn't sustain the pace thought, and I knew it. I wasn't here to PR today, and I let myself just enjoy the course, making sure to put a solid effort in, but more of a tempo run pace than an actual race.

Mile 2- 7:52 Yeah, definitely just running to run now. There were SO MANY hills on this course that I was glad not to be going for a PR. While the net elevation gain was only about 26', that's a deceptive stat. 

Mile 3- 7:53. At least I'm consistent?

Last 0.1-- 6:04/mi pace. Still had a kick.

Reflections:

• I had exactly the sort of race I wanted to have today. After several days celebrating the running community by volunteering at the Olympic Trials and kids race, I got to participate in the sport I love so much. Today, I was grateful to be healthy and happy just to be out there. 
• I'm totally not in the right mindset to jump into mile training right now, and am also glad to have a couple months "off" before that starts up.
• Yay, Atlanta Track Club