A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

Friday, December 19, 2014

"Weekly" Workout Re-Cap

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Hello All! This is the post where I re-cap my workouts from the past 7-9 days (depending on when I remember to post this) and tell you how well or how horrible they went!



12/10- Tempo Run: 2 mile warm up, 2 mile tempo, 1 mile cool down

I was overdressed, so I was sweating my patootie off during this run! My goal was to run the tempo miles at around a 7 minute pace. Here were my splits:

Mile 1- 8:32
Mile 2- 8:54
Mile 3- 7:05
Mile 4- 6:44
Mile 5- 7:57




12/11- Easy Run: 6 miles @ 8:12 pace. This was my snowy, winter wonderland run, so I was stopping a lot to take pictures! (I stopped my Garmin when I stopped.)


12/12- Lifting Back/Legs: This took about 65 minutes from the time I walked into Planet Fitness to the time I hopped in the shower!




12/13- Lifting Chest/Shoulders: Performed in my living room while watching Dr. G: Medical examiner! I love to lift while watching autopsies! Then I helped my brother move into his new house. So much for a lower body rest day!




12/14- Speed: Very short/easy 400s. Then more moving help for my brother.

Warm up: 2 miles
Workout: 400 sprint, 400 easy x 5
Cool Down: .75 miles
Total: 5 miles


12/15- REST! I was supposed to do 5 easy miles, but due to helping my brother move on Saturday and Sunday, my lower body took a beating. An impromptu rest day was in order! If I had done the 5 miler, it would have been junk miles. I really wanted to run, especially because it was "warmish" out, but I knew my body would do better with the rest.


12/16- Easy Run: 5 miles before work. I started listening to that Serial podcast everyone has their panties in a bunch about. I would like to state for the record I loved murders and podcasts before it was cool! (When I say I love murders, I mean I love watching Forensic Files, Dateline, 48 Hours, etc, etc, etc..)


12/17- Lifting Back/Legs: It took about an hour at Planet Fitness. I was really looking forward to it because of the Serial podcast! Later on in the day, my left IT band was KILLING ME. I even told Paul, "I'm never lifting lower body again!" It was that bad. I didn't understand it because, as you can see, I did a very similar workout to the one I did 5 days ago... the only difference was today I did squats instead of lunges. I am taking the squats out next time I lift to see if it feels better. OWWW!




12/18- Lifting Chest/Shoulders: A short and sweet living room workout. I decided I need to up my chest press to 30lbs. At this point, 12-15 reps with 25lbs is easy for me. It will benefit me more to up my weights, even if it means I have to start with just 8 reps. It is nice to see progress! I also need to find some 20lb weights for shoulder pressing. When I lift at the gym, I normally use something higher than 15lbs but I don't have as many options at home!



I did not mention all the stretching and foam rolling I did, but I normally do it for about 10-15 minutes after each workout. I used to skip it from time to time, but I don't anymore. I feel so much better after I do it! It is worth getting up 15 minutes earlier.

When was the last time you "upped" your weights?
How often do you stretch and do you think it makes a difference?

16 comments:

  1. Moving is a workout in itself! I am going to really work at getting my butt to the gym for some strength over the holiday break. It is just not happening at home. Not even a little bit. :0

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    1. I hate going to the gym, I wish I had all the equipment at home!

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  2. Great job on all the strength training! It stinks you were hurting, but I say take the squats out. You know squats kill me. I use the leg press you push up, do you use that already? ( I wasn't sure what leg extension was) I haven't really upped in awhile, I hover...some weeks I will go a little heavier, and sometimes like last night I had run 8 miles before I lifted so I was not pushing as much, I was feeling the fatigue a little lol Your temp miles always make me smile, we bike at that pace LOL kick butt speed girl!

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    1. I have used the leg press before but switched it out for squats instead... because it's basically the same thing, I just feel like I use more of my body for squats. I don't think I will be doing either for awhile!

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  3. "I loved murders and podcasts before it was cool!" <---I loved this line, I am so right there with you! I'm such a huge true crime (and fictional crime - I've probably seen every Law and Order episode ever made) junkie. It's weird explaining that to people cause it's like "oh god, they think I'm some psycho who loves murders!" Glad you're into Serial! I think you will enjoy it :-) And I probably don't need to explain to you that when I say enjoy it, I don't mean the fact that a girl was murdered of course!

    Your workout week sounds awesome. I feel lazy just reading it. I ran last night....for the first time all WEEK. The thing is I didn't even have a good reason, I just wanted to do other things. No regrets though. These are probably the last two weeks I can get away with slacking off until this time next YEAR, so I'm gonna live it up while I can!

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    1. Haha thank you for understanding what I meant by that! :) I did finish Serial and I did love it! I wish all the Dateline and 48 Hours that I watch would have pod casts.. because really, you don't have to WATCH those shows, you could just listen to them!

      I am a huge proponent of rest, do not feel bad about being "lazy". (I put that in quotations because clearly you are NOT lazy!) As you can see from my 9 days, I had 2 lower body rest days!

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  4. Every time you do your recaps, I wish we lived near each other! We'd make perfect running/lifting partners!! Same paces and same weights. You're doing so well taking a rest day when you know you need one. I need you to slap some sense into me!

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    1. I wish I had you as a running partner! I am sure we would just gab and gab the whole time! :)

      One thing I noticed... I do not freak out over rest days anymore! Nothing bad happens when I take them. I am going to try to keep it up. :)

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  5. I hope your IT band feels better! I know mine gets really irritated when I do squats too, so I'm sticking with light weights/reps to ease them into my workout. I try to up my weights whenever I feel like I could use more of a challenge, so anywhere from twice a week to once every 2 weeks :)

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    1. While I am not happy squats aggravate your IT band, I am happy to know that this may be a common thing and I am not seriously broken!

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  6. Awesome week of workouts! I feel like such a failure reading this since I totally slacked this week! At least I made enough time to binge listen to Serial!

    Did you watch the show Twin Peaks? If not, you NEED to watch it. It's a murder mystery show from the early 90s that is CRAZY GOOD. It's suspenseful, creepy, captivating and the actors make it feel so feel. It actually parallels Adnan's story super closely. As soon as I heard the first ep. of Sserial I couldn't stop thinking about the similarities.

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    1. I have heard good things about Twin Peaks- never saw it but I will make the effort over Christmas break!

      Do not call yourself a slacker! We all need rest time. For people like us, rest doesn't do anything but HELP our performance.

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  7. Lately I've been doing a bit more stretching but still not as much as I should. And, just today at PT she told me I really have to start foam rolling more consistently:(

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    1. I have come to look forward to it because I save something "good" on my DVR to watch while I do it.

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