My 43 today was a great warm-up for my long run. I did a standing oblique crunch with a knee up to an extended leg.
startknee up – twistextend leg (while still twisted)twist to other kneeand extend the leg!
The whole above series = 1 rep. 43 of these was a great way to fire up my hip flexors and quads in preparation for the big run!
And then I ran!!! For several years, I’ve run my age to celebrate my birthday. Last year I addd in the half birthday celebration run. Of course, the half birthday has to be the # of miles for the upcoming birthday!!!
So, today I ran 22 miles! I ran on my treadmill at 1.0% incline and kept the pace between 8:00 minutes/mile and 7:53 minutes/mile for the first 20 miles. The last 2 miles I increased the speed until I was at a 7:30 minute mile. Total time 2:53:43 (7:54 pace overall) with no stops!!!
The no stops was the best part for me – usually I have to stop to stretch something, tie a shoe, bathroom – something. Not today!!!
I walked an easy 0.5 mile after I finished the run just to get my heart rate down. And then, I foam rolled!
My foam rollers
Today I used the ridged one at the front. I just held it in several tight areas for a bit (hips, quads, calves – basically everywhere!!!). I know I should foam roll more often – but at least today I made a smart choice!
Hopefully if I put my new compression socks on for the rest of the day I will be ready for the next big challenge tomorrow!!
Today’s 43 was another combo move!! This move is a big part of Les Mills Combat – HIIT Power. I decided to just make the move my 43 instead of doing that workout today because I wanted to run!!
So, the 43 was a squat with a bicep curl – stand with a shoulder press – squat when you bring your arms back down = 1 rep. (not as confusing as it sounds, I promise!)
Today I used 15 pound dumbbells and by the last 15-20 I was working really hard!!! (And, again – I don’t know why my videos are coming out so dark when I upload them – gotta work on that!!!)
I ran for the 3rd time this week!! I rarely run more than that in a week anymore – body can’t handle it. Good week – 3x – almost 30 total miles (counting the cool down ones!).
Today was a fast, hard 8 miles at 1.5 % incline in 48:38 with an easy 2 to finish for a total of 82:00 minutes. Next Saturday I have a big run planned – can’t wait!!!
This night has marked one of my favorite times of year for as long as I can remember!!
Growing up I loved when Daylight Savings time started because it meant that we had an extra hour to play outside before dark! We used to spend hours outside when I was a kid. Sort-of different with kids now! I’m pretty sure that kids today could care less about the time change or an extra hour before it gets dark – different world!
Now, I love the change to Daylight Savings because it means it is almost spring!!!
For my 43 today, I used a move from Ab Ripper X (one of the P90X programs). I did the “scissor” move. Lay on your back with your left leg extended a few inches off the floor and your right leg pointed straight up.
hold
Hold this for a 5-count then smoothly switch leg positions and hold again.
not a very flattering shot!
Like Tony Hortonsays, “Scissor – get it?” (he’s a goof but I guess he provides some laughs while kicking your butt!!)
Anyway, I did the scissor move to work my abs (hip flexors, too) as my 43 today.
I just recently ordered (and received) my first pairs of compression socks. I wore a pair the other day after my run to see if it helped my Achilles. Today I decided to try them out while I ran.
BTW – if you look really closely at my shirt you can see it is from a race on March 27, 1993!!! The Azalea Trail Run in Mobile, AL – during my grad school days. Doesn’t everyone have shirts that are almost 20 years old???
Time to run!
I’ve already mentioned (more than once) that I LOVE my treadmill!!!
I did a hard 10 miles at a 1.5 % incline followed by a much easier 2 miles with steeper incline (maxing at 30%) for a total of 93:00 minutes.
So, I’m not sure how I feel about the compression socks. I have had them on for about 2.5 hours (including the run) and they completely cut into the top part of my calf. I don’t think I could go up a size because the heel fit is good and they are almost too long as it is. Anyone else have this problem with compression socks?
I’m a little lot stressed right now. I have a huge test tomorrow (ACE Personal Trainer certification) and I don’t feel remotely prepared. The sad part is, I used to know all of this stuff (and I’ve done this test before – I just let my certification completely lapse so I have to start over). My masters is in Sports Medicine – unfortunately that was almost 20 years ago and I’ve used very little of that information in the past 15+ years. I spent hours studying yesterday and will do the same again today but there is so much to learn and remember!!
I try not to get stressed about things but sometimes – WHEW!!! Last night I didn’t think I would ever fall asleep – I kept thinking and thinking and thinking… I figured a good hard run would help clear my head (so I can muddle it again in a few minutes!).
For my 43 today I borrowed a move from Fitknitchick. On Friday, she had a really great circuit that she shared on her blog. I just took one of the moves from it and turned it into my 43.
The move is an elevated plank knee-in. You start in plank except your feet are on the wall. The higher your feet, the easier the move will be. I tried (key word being – tried!) to keep a level plank because you know I love a challenge! From that crazy position, you alternate bringing your knees in to your chest.
I counted a right knee & a left knee as 1 rep. I’m not gonna lie – this was a HARD 43!!!
Then, I did a bit of Les Mills Combat – Combat 45. I know that the other day Combat 60 Live was my favorite but today this one is my fav!!! I love some of the jumping kicks in this one!!!
I decided to test my Achilles on the treadmill today! I ran 5 miles with 1.5% incline (6:15 pace) – with an easy mile after to cool down. I’m not hobbling right now so hopefully the week without running helped!!!
KC135
About the time I finished my run, Chris sent me a text about an upcoming deployment. I’m pretty used to this kind-of thing by now!! However, he said they need some crews.
Ummmm……HELLO!!! I’m running a 50 mile race and you are supposed to be the head of my road crew!! Then we have Jordan’s birthday and stuff…..Can you just tell them we are kind-of busy?? Nope!!
Deployments – what can I say?? The best part of a deployment?
hurry up!!getting the bags!welcome home!
Coming home!!!
Oh well, several months to get it all worked out!! In the meantime – gotta make every minute count!!
7:30 am (snow started around 6:30 or 6:45 I think)
Snow day here is Kansas!! (Actually, the city basically cancelled everything last night before the snow even started just based on the forecast – surprisingly the weather predictions were all true.) Boys are out of school and the base even shut down so Chris is home!!!
For my 43 I went old school!! I used my transfirmer step and did a “tall-box climb”
14″ double step (the Transfirmer)
while holding 12 pound dumbbells. (This is a move that I got from the Firm DVDs – it is one of their signature moves.) Standing behind the step, you step up with your right foot then your left foot and then step down with you right foot then left = 1 rep.
I did 43 with my right leg leading and 43 with my left leg leading. Great quad/butt work and my heart rate went up quit a bit (the weights really add to the move).
Then, while my legs were already a bit fatigued (21 x 1 minute wall-sits today + the tall-box climb!!!) I decided to start experimenting with a run-walk (more like jog-walk) pattern for my 50 mile race (in October).
For those who know me at all, walking is usually not part of my training. Actually, I don’t like to jog that much either – I just want to run!! However, I know that if I don’t train correctly and just go into the race like an idiot it won’t be pretty. I know that running and walking use the leg muscles differently and I want to have lots of experience going back and forth between the 2 before October.
Today I started with a 10 minute jog followed by a 5 minute walk. After 2 sets of that I decided that I don’t want to walk half the time. I switched to a 7.5 minute jog with a 2.5 minute walk for the next half hour. I think I might like that pattern. Over the next few months I will start training for several hours at a time like that and see.
I also need to play around with my hydration and eating. I’m pretty much a water only drinker (except my evening happy hour!) so I need to try some of the electrolyte drinks.
So many choices!!! And I have never really been one to fuel while running – I know it’s not good to go hours without anything but I do! I’m going to have to play around with all the options for snacks, too!
My preference would beHigh school track meets I lived on Hershey bars and oranges!! It was great!! (or maybe not that great but…)
Anyway, I figure I better get some of this figured out between now and mid-October!
Here is a fun little snow video if you like snow (me – not so much!!).
