Medical Mutual Glass City half marathon training weeks 3 and 4

So apparently I’m good at remembering every other week to recap my training. I promise I’ll have a better detailed weekly training recap next week *pinky promise*

Week 3:
Monday: 40 min swim and 50 min barre/Pilates class
Tuesday: 3.5 mile run on the indoor track
Wednesday: 50 min spin class
Thursday: 3.5 mile run on the indoor track
Friday: long run– 5 miles on the indoor track
Saturday: 1 hour cross fit
Sunday: 1 hour spin

Week 4:
Monday: unplanned rest day. I picked up a sports assignment to cover basketball.
Tuesday: 3.5 mile run on the indoor track; 30 min swim
Wednesday: tap class
Thursday: 3.5 mile run on the indoor track; 45 min boot camp
Friday: 50 min spin
Saturday: 5 mile long run; 1 hour cross fit
Sunday: rest

The three double workouts last week were tough, but I’m starting to see improvement in my running because of the cross training and double workouts. It’s definitely helping with my endurance. I thought I would just lay down and sleep the rest of Saturday after two hard back to back workouts but they helped keep me going through a crazy, busy day.

This week I’m planning for more time in the pool. I decided to swim yesterday since I wasn’t going to the barre/Pilates class. My legs were still sore from the weekend but the warm water felt nice to slip into with it being so cold outside and was nice on the legs. I am by no means a good swimmer (I mainly do kick work with the kick board and swim breast stroke since I suck at freestyle) but I know the more I work at it and do it, the better I’ll get and the easier it will be.

Glass City half marathon training weeks 1 and 2

The first two weeks of training went pretty well. I got all my runs in and got reacquainted with running multiple times a week. And since Mother Nature has been one heck of a mother … I’ve had to train my brain it get used to running on the treadmill. But by the second week, I was actually looking forward to running and enjoying my time on the mill (even though I was staring out the window dreaming of running outside in 50 degree temps)

20140217-110259.jpg

Here is how my first two weeks of training went:

Week 1

Monday: Barre/Pilates class
Tuesday: 3 miles on TM
Wednesday: Taught spin class
Thursday: 3 miles on TM
Friday: Spin
Saturday: Crossfit
Sunday: 2.5 miles (long run got cut short bc time at the gym got cut short by the snow)

Total miles: 8.5

Week 2
Monday: rest day ( wasn’t planned but since I didn’t take one the previous week my body was screaming for one, plus I picked up a basketball game to cover for the paper)
Tuesday: 3 miles on TM
Wednesday: tap class + strength
Thursday: 3 miles on TM
Friday: (taught) Spin 45 min
Saturday: 4 mile long run (TM)
Sunday: 55 spin class at Psycle with Jess.

My rest day during the week is going to vary week to week depending on when I teach spin and choose to do my long run. I was bummed I didn’t do cross fit this last week but I didn’t crawl out of bed early enough to get miles in before the class. So this week I may end up doing my long run Friday afternoon so I can do cross fit on Saturday.

I’m feeling really good about being active every day during the week. I’m hoping the amount of cross training I’m doing will not only help improve my running but also keep me from getting injured.

What other activities do you include in your training?

Here It Is! The Blogger Bake Sale!

I’m baking some AMAZING double chocolate chip cookies for this fundraiser! Make sure you bid to win them or some other yummy treats to raise money for a great cause!

The Tambura Runner

How the Bake Sale will work: (U.S. residents only)

  1. Scroll through the delicious items below.
  2. Once you have decided on an item, email me at mojamala2blog@gmail.com. Give me your name and bid amount in the email! (Do NOT leave your bid amount in the comments section)
  3. Once I receive your bid I will update this page by crossing out the price as it increases to include the new price and the highest bidder.
  4. All items start at $5, after that bids are to increase at least by $1.
  5. The bake sale will run Tuesday January 28th at 8am-Friday January 31st at 3pm. This should give everyone time to get their bids in without having to be glued to the computer.
  6. If you win an item you have bid on, I will email you to let you know. At that time you can make a donation to JFF in the amount…

View original post 306 more words

First Crossfit experience

This past Saturday I got my first taste of a Crossfit workout in a traditional “box.” My friend Allie informed me of the community WOD (workout of the day) class at Birdtown Crossfit in Lakewood. Since I didn’t have to teach a spin class that morning, I was super pumped to try something new, and something I’ve been wanting to try for a while (just without the financial commitment).

Birdtown is located in the old Screw Factory in Lakewood. It’s basically this huge old building the size of a city block. It’s a really cool location for Crossfit. I was super excited to get in a great workout and do something out of the norm. I was a little nervous because I wasn’t sure how intimidating the environment would be.

But it was far from intimidating! Tricia, one of the coaches at Birdtown, was super friendly, positive and upbeat from the getgo. She had us circle up first thing and introduce ourselves, say if we’ve ever done Crossfit and if we had any fake parts. Surprisingly, there were several people who had done it before but for one reason or another hadn’t been attending in a while so came back to the fundamentals. But there were also a couple of “Crossfit virgins” (myself included) so that helped make the vibe of the group even less intimidating.

We started off by warming up. Jumping jacks, push-ups, sit-ups and a 200m run. Which basically was a nice little run out of the box and through the hallways of the third floor of the building.

After we warmed up, we learned some Crossfit skills. First thing were box jumps. I had heard of these before and knew that it’s all mind over matter when it comes to doing this skill. First we jumped on to a 12″ box, then a 16″ and finally a 20″ box. Each time Tricia told us to step up on the box first then back down, and the second time to jump onto the box. 12″ box was easy-peasy. 16″ was easy as well. When it came to the 20″ box I wasn’t feeling very confident. Standing only 64 inches tall all I could picture myself was crashing shins first into the box. After I did my step up then down, I stood in front of the box and thought for a little to long. When I attempted to jump I couldn’t get my legs to do what my brained wanted it to. Tricia encouraged me to try jumping onto the 16″ box again. I did that with confidence twice. Then I just walked over to the 20″ box and stood by it watching everyone else practice box jumps. Tricia then asked me if I made the jump on the 29″ box. I shook my head, but then did my step up. Once I stepped back down, I regained me stance and then BAM! I was standing on top of the 20″ box. I just had to jump and not stand there and think about it. I was glad I was able to conquer the jump (and my fear) but did not feel comfortable doing that tall box during the workout. Tricia advised that I use the 16″ box for the workout.
Next came push presses. Which are basically standard standing press with dumbbells with a little squat.
And then we reviewed various ways to modify push-ups.

Now, onto the workout.

200m run
6 box jumps
8 push presses
10 push-ups
AMRP (as many rounds possible)
14 minutes

This workout didn’t seem impossible, but I knew it was going to be challenging.
When we all took off on our run, many people took off really fast, like in road racing. I did too, but quickly came to realize by the time that I made it to the turn around point on the run, I wasn’t going to be able to maintain this pace then go complete the other skills. So I scaled back my pace a bit. When I got back into the box, I immediately went to the 16″ box to do my box jumps. After doing the first one just stepping up, my legs and brain couldn’t coordinate together with all the adrenaline running through my body, so I moved down to the 12″ box. Next came 8 push presses using 10lb dumbbells (which I realized when I put them away I was given one 10lb and one 12lb). Knocked those out and then did 10 push ups against the box. One round down. Man, I was huffing pretty hard, but I knew there was plenty of time left for me to knock out several more rounds. As I ran back out of the box for the 200m run, it was nice to hear cheers from friends (Allie and Heather).

As I completed each round, I used my run to try and recoup and get my breathing under control. But I noticed that running was the hardest part of the workout because it got harder each round to run it as fast as you can push out the skills.

At the end of 14 minutes I had completed 5 total rounds. After completing round one, I told myself that my goal was to complete four total. So I was definitely proud of myself for pushing beyond me goal.

Immediately after the workout ended, I felt tired but as I caught my breathe and drank water, I slowly began to feel energized.

I left Birdtown with this amazing high (equivalent to a runner’s high after finishing a race). And this high and energy stuck around for most of the day. It helped me get a lot of errands and chores done Saturday afternoon. It was a great feeling because it’s one I haven’t gotten from exercising in a while.

Overall, I enjoyed my experience at Birdtown and will frequent the Community WOD every Saturday I can.

When was the last time you tried out a new workout class/program? How did it live up to your expectations?

“Sh$t just got real”

This is what Aaron said to me this afternoon after work when he saw the results from the week one weigh in for “The Hungry Games” weight loss challenge we’re apart of. I hadn’t seen the results yet of the 50+ people who are competing for a chance at some serious cash.

When I weighed myself this morning, I was very surprised and happy that I weighed two pounds lighter than my initial weigh in. I was hoping a day of horrible eating and six days of not so perfect eating mixed with some workouts here and there didn’t leave me disappointed. But after seeing that some friends had lost an impressive amount of weight the first week and seeing several people losing three and four percent (weight loss), I became not as proud of my success. Then I started thinking about all the things I didn’t do enough of or could have not consumed. I could have pushed myself more to workout on the days I just wanted to loaf around (thank you polar vortex). I shouldn’t have had that piece of cake at work on Monday. But, then I looked back at all the small changes I made and stuck with since the start. I’ve tracked my food intake every day since the new year, which has helped me make myself more accountable for my food choices. And, by doing so I did hit the goal of losing two pounds a week that I have My Fitness Pal set to. And I’ve been hitting my water intake goals while at work all week. (96 oz of water a day minimum)

20140109-213816.jpg

So, after hearing Aaron say we need to buckle down and get serious (not that I haven’t been, but I definitely knew I can improve in areas), I felt like doing this wasn’t going to be this daunting and impossible task. If,individually and together, we focus on collectively eating even better and working out more, we can continually have success over the remaining 11 weeks.

I have to constantly remind myself that this is only the first week. Weight loss isn’t a sprint, it’s a marathon. I’m not on The Biggest Loser and am working out with professional trainers 10 hours a day. I live in the real world. I have to schedule and plan my workouts and meals. It’s gonna be hard work, and I know that I will feel like caving in and giving up when times get tough. But I need to remind myself that I once before shed 50lbs. I can do this again and reach my goals.

So, this next week I am challenging myself to get the workouts in (no excuses) and get back on the running bandwagon. Hoping this, along with continuing to track my food intake, I can have another successful week on the scale!

20140109-213622.jpg

What motivates you to keep going to reach your goals? Do you evaluate your progress and modify your strategy?

2014- A fresh start

In 2013, I definitely fell off the wagon when it came to this blog. It was definitely a roller coaster of a year, so this blog got thrown to the wayside amidst everything. But I told myself that when I got my iPad for Christmas I was going to start blogging regularly in 2014. One post a week. It could be a post about anything– training, struggles or successes of the week, or just some random post about anything not necessarily about running, fitness, health or diet. I just wanted to start back writing again.

I was a little hesitant about putting my goals for the new year out here they say if you put it writing and out for everyone to see it will help make you more accountable.) because I didn’t want this to be a cliche “New Years resolution” post. Thus why I used the word “goal” because I plan on succeeding at almost all that I have set out for myself.

For the first time in a long time my main goal is not to set out to lose body weight. My biggest goal will be to shed a big portion of my financial debt. It’s definitely going to be very tough because I’m a girl and love to shop, but I know it will only benefit me in the long run. Aaron actually asked me on our way back from Christmas in Indiana if I wanted to do the 52-week savings challenge with him, so we each will put back a little bit of money every week in 2014 so by the end of the year we have a nice little savings to take a vacation the following year or whatever our hearts desire.

– Get my running back up to par. I struggled in 2013 with my running. My stamina, endurance and speed depleted following my marathon in 2012. I really want to work on gaining that back and be able to run simple distances again without stopping first and then work back on my speed. I know I need to step out of my comfort zone and put my pride aside and start running with people who are faster than me. I know that’s how you get faster by running with others who challenge you. I’ve always been intimidated to run with certain runners I admire because I feel like I could never keep up and would only hold them back. I know I need to change my thinking and push myself. I know I want to run two half marathons this fall that are within a month of each other ( Fort 4 Fitness and Columbus half marathon). So my plan is to do a trial run this spring by running the Glass City half marathon and then another local half about a month later (most likely the Medina half). I know the most important thing for me to be able to achieve this is to continue running after the first race and not take a break before I start training for the fall race. Consistency will be the key to succeeding and achieving this goal.

– Maintain a healthy and consistent eating lifestyle. Notice I did not say diet. People tend to use the word diet when they plan on doing something short term. That’s not my plan. I really want to take back control over how I think and relate to food and use it to fuel my body properly instead of using it as an emotional escape or find comfort in it. I plan on utilizing the My Fitness Pal app to track exactly what I’m eating to make me more accountable about my food choices.
Fellow runner and friend Christian came up with an online weight loss challenge via Facebook to help people who want to lose weight in the new year to put their money where their mouth is. I contemplated with doing on my own but really didn’t know if I wanted to cough up the $50 to be a part of it. Again, Aaron surprised me this week when he asked me if I wanted to do Christian’s challenge. I said yes (as long as he fronted my entry fee). Our plan is he worries about us getting to the gym (since he has a membership with unlimited guest passes) and I’ll do the meal planning and preparing. I’m not sure how long he’ll keep up with it, but I know I’m gonna work my tail off to not only improve myself, but $1,000+ at the end of April in my pocket would be pretty sweet too. 🙂

Other things I’d like to achieve in 2014:
-Grow my photography business, A.Rose Photography
– Read more books
-Learn how to drive stick shift

What goals have you set for yourself in 2014?

Fallen off the radar.

I know I’ve fallen off the radar on this here blog. The last time I posted was after my second week of Indy Mini training.

Well, I am proud to say I completed the Indy Mini (my 5th half marathon), and helped my good friend Celina complete her FIRST half marathon! I am super proud of her for this awesome accomplishment.

Image

Indy Mini 2013 finishers!

Post-race I told her that Indy was gonna be my last half marathon. My reasoning behind it because I felt like the longer distance running was starting to take a toll on my knees. Plus, I really wanted to focus on getting more fit overall. Running is a great cardio workout, but it isn’t gonna sculpt and tone my upper body. I wanted to start weight lifting and focus on toning up and leaning out. She had expressed interest in running another half or bigger race. I suggested that we do the Akron Marathon relay.

But as the weeks passed post Indy and I read more about my CLE friends getting ready to run the CLE marathon, I began to get the “itch.” I had originally contemplated running the CLE half since it was two weeks after Indy, but I decided against it since the race entry fee was just too expensive. After looking more into the Akron Relay, I realized that we would need two more people (not one like I had originally thought) to complete our relay team. When I saw the Akron half marathon shirt for this year’s race I knew I had to run the half. Cute shirt aside, I knew I’d regret on race day if I didn’t run the half.

Image

Isn’t the half shirt SUPER cute?! Just hope guys like pink too!

So, I convinced my friend Celina to sign up for the half instead, along with her beau. She totally called me out on reneging on my “I’m not gonna run another half” statement. Hey, once you get a taste of the kool-aid, you want more. 🙂

Half marathon training officially begins July 8. I’m gonna be incorporating speedwork into my training this go around which is something I’ve never done before, but my main goal this summer is to regain some of my speed. So that means learning to do a track workout and running with others who are faster than me to help improve my speed. I still plan on lifting during my training. I have learned to love lifting weights, which is something I’d never thought I’d get into.

Until July 8, I’m gonna continue lifting 6 days a week with spinning Monday, Wednesday and Fridays and running Tuesday and Thursdays. Yeah, two a day workouts are gonna be rough in the beginning, but I’m putting my serious face on this summer to improve my overall fitness. And this half marathon training is gonna be balls to the wall, no excuses.

I know what I’m capable of and I’m not gonna get in my way of accomplishing my goals.