Footprints: Workout Recap

I’m a bit behind with my Monday morning recap, but better late than never. Last week was a hodgepodge of activities as I get back into working out, but don’t have anything I’m training for.

Here’s the day-by-day breakdown:

Monday: 75-minute hot yoga class at Dancing Mind Yoga.

Tuesday: P90X Abs and push-ups.

Wednesday: I tried out a November Project group workout at the Lincoln Memorial. It was legit. Check out my recap if you’re not familiar with it.

Thursday: Body ride spin class at Revolve.

Friday: Rest Day.

Saturday: Hiking – 8ish miles at Great Falls along the Billy Goat Trail. More to come on this, but it was one heck of a workout day for me!

greatfalls

Sunday: Rest Day – although I was on my feet for a few hours in the morning volunteering at the U.S. National Road Racing Championships followed by an afternoon of vacuuming the car and apartment, laundry and other cleaning. Sometimes I feel like that kind of stuff should count for working out!!

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Cross Training on the Cheap

My major focus for this month post-marathon is recovery and cross training. I’m including strength training in this since it’s something I need to kick up a couple notches, although I know some runners only consider cross training as other cardio activities.

Cross training can get expensive though, especially when you live in a city where fitness classes can easily range from $15-30 dollars per class. I already talked about how I was trying to pick more budget-friendly races, so I thought I’d share how I was keeping costs down with cross training also. After all, there are plenty of Christmas presents to buy, holiday happy hours to attend and plane tickets/gas money to shell out for this time of year, so saving a few bucks is always nice.

I can always count on a kick-butt workout from my favorite spin studio, Revolve. I saw a Facebook post on their page awhile ago about a work-trade program and decided to check it out. In exchange for helping out before and after certain classes, I get to ride that class free.

revolvestudio

It’s pretty simple, I show up early to help riders checking in with lockers and shoes, get the room reset/clean if there’s a class just ending and help newbie riders with setting up their bike. Then after getting a killer workout in I hang around, wipe down bikes, sort and clean shoes and make sure everything is ready for the next day or next class. There are a few others plus staff helping out, so it’s a quick and painless process. I did my first “shift” last week and really enjoyed it. I’m looking forward to getting in more rides like this! I’d highly suggest checking with your favorite gyms or studios to see if they offer something similar.

Awhile ago I did a post on a community class I took at Dancing Mind Yoga. It was a fun and intense workout and one I definitely wanted to try again. Well, just my luck, a Groupon came out recently offering an unlimited month of classes at the hot yoga studio for just $30! I just activated my month yesterday and look forward to telling you how my yoga adventure goes!

dmyyoga

I’ll be honest, it used to really bug me when I taught boot camps and people would only come when they had a Groupon or Living Social deal even if they really liked the class. From the other side though, I get it. During times when the budget is not as tight, I will certainly go back to places that I got great workouts at, but why not take advantage of the plentiful discounts available when you can? It’s a great way to try out new kinds of exercise and really mix things up too. Check Groupon, Living Social, Amazon Local and other daily deal sites for local fitness deals whenever you can!

Finally, moving on to strength training. I’m lucky enough to have a gym right in my apartment building I can use for free, but if that’s not available, you’re certainly not out of luck. I’m a huge proponent of strength exercises that require nothing more than your own body weight. Think push-ups, planks, lunges, squats, wall-sits and more. There’s no reason you can’t get a great strength workout in wherever you are. Check out this Runner’s World article listing essential strength exercises for runners – many of which don’t require equipment.

How do you cross train? Do you shop around for budget-friendly deals or stick to your favorite spot regardless of price?

Resolution Check-In

It’s that time again for my monthly check in on my New Year’s Resolutions. I’ve been putting this one off since I didn’t hit my big goal of a BQ at MCM, and I have no plans of running another marathon before the end of the year. While I’m not going to give it another shot right away, I know I will eventually cross this off my list!

Last month’s big focus was drinking less soda. I did better than I have been doing and managed to go a couple days a week without grabbing a soda. I’m planning to keep working on this and add a few more days without it each week. Damn that fridge full of free soda just steps from my desk!!

Core strength and staying injury free were other resolutions I had this year. I continue to work on my core strength and also was smart enough to get myself in to the physical therapist last month to check out a problem before it became an injury.

With the year winding down, I’m turning this month’s focus to recovery and cross training. I want to get back into working out after my marathon by embracing yoga, spinning, the elliptical and the weight room. Of course, I’m sure there will be some running in there too, but overall it’s going to be a November filled with other activities.

dmyyoga

Are you still working towards those resolutions? How has your year gone so far?

 

Workout Weekend

I love long weekends. There’s something about having just that one extra day that makes such a big difference. I had no particular plans for Labor Day weekend and I wasn’t traveling anywhere, so that meant plenty of time to get workouts in! Between Friday and Monday I got two double-digit runs in, a hot yoga class, a short run, a track workout and a spin class in and loved every second of it. OK, well maybe not every second of it, but I sure felt great after finishing each workout!

One of the best things about making Oiselle’s Volée team has been the instant support from everyone on Twitter. It’s so cool to see everyone come together online and root each other on. Even better, I’ve already gotten together for a couple group runs with some fellow birds. I teamed up with Stephanie who I met on a group run a couple weeks ago for our 18 mile long run this weekend and it definitely made the miles fly by! One of my 30 before 30 goals was to do more group and partner runs since I love that aspect of running, but often find myself running alone. I think being a part of the Oiselle team will definitely help make me a more social runner!

Enjoying some Starbucks post 18 miles!

Enjoying some Starbucks post 18 miles!

I am constantly saying I need to do more yoga, but rarely follow up on it. I got a Facebook invite for a community class at Dancing Mind Yoga over the weekend though. The studio isn’t too far from me and for just a $5 donation to a very good cause I was able to check out the class from new instructor, Alexis. Alexis was an amazing instructor and I never would have guessed it was her first class. She kept us moving right along through all 75 minutes from one pose to the next. It was a hot yoga class so the room was about 90 degrees and I really had to push myself.

Nervously awaiting the start of class in my new Oiselle flyte tank and lesley knickers!

Nervously awaiting the start of class in my new Oiselle flyte tank and lesley knickers!

The more I go to yoga classes, the more I’m learning that it’s OK that I’m not super flexible. There were some poses I struggled with, but there was always a modification I could do to start with. I also loved how much this class worked on strength moves – my arms were shaking during some of those side planks and my core got one heck of a workout. I got a card to test out one week of yoga there so I’ll definitely be back! If their regular classes are anything like that one I know I’ll come away feeling good, and it will definitely help to make me a stronger runner and stay injury free!

dmyyoga

Dancing Mind Yoga Studio

I was pretty nervous for my track workout this week. Track workouts are my favorite kind of run training, but for some reason I always get super nervous before them. I second guess myself and worry I’m not going to be able to make the split times I want or complete the number of reps I’ve planned on. This rarely ever happens, but I still get the nerves like it’s race day. I’d probably be more worried if they didn’t come. I got up fairly early, but not early enough as the sun was already pounding down on the track as I got there ready to do 6X800s at interval pace (as defined by my coach as a bit quicker than tempo pace w/ a longer recovery, but done while jogging instead of standing still) in the hot and humid mid-morning. My first rep was a second slower than my goal and my legs felt like lead. During my recovery jog though I could tell the next one would be better, and it was. I took 5 seconds off and beat my goal for each rep after that only getting stronger as I went along.

I left the track feeling so energized and excited. It’s always fun to test out my speed. I was quickly glad I got the track workout done early after getting to my spin class. Just five minutes into spin and I knew there was no way I’d be able to get a quality run in after I was done. I did a body ride at Revolve with Dorothy, one of my favorite instructors there. I’ve done mostly real rides lately, so it was fun to mix it up with some mid-class weights. Dorothy had us pushing ourselves to the max, all-out sprinting and working our way up hills. It was great and left me wishing that I could have every Monday off for track workouts and spin classes!

Just in case you think I only did healthy things over my long weekend, I should probably share that that isn’t entirely the case. I also tried out a new recipe for some peanut butter-filled chocolate cupcakes with buttercream icing. Umm, delicious. Enough said!

PB Filled Choco Cupcakes

PB Filled Choco Cupcakes

 

 

Footprints: Monday Recap

Wow, so this is my 200th post! It’s hard to believe I’ve written that many since starting. Hope you’re enjoying reading along with my journey. Let me know what types of posts you enjoy and what you’d like me to write more about!

Now, on to the recap! Last week was another strong week along the way to training for Marine Corps Marathon. I had to make up a couple of the previous week’s workouts at the beginning of last week, so I again pushed some of last week’s into this morning, which worked out well since I had the day off and plenty of time to work out. More on that in next week’s recap though.

Here’s the day by day breakdown…

Monday: Spin Class – Real Ride at Revolve. Core Workout

Tuesday: I split my longer mid-week run from the previous week between an easy 3.5 miler in the AM and a tougher 6.6 miles after work. I also got in a morning track workout, which felt great. My goal was 5X1000 with a 4-minute jog recovery at 4:16 each. I was tight on time so I cut the recovery jogs down to 3-3:30 each and still nailed all my splits: 4:13, 4:16, 4:11, 4:12, 4:12.

Wednesday: Rest day for my team bocce playoffs. They did not go well. Fun season, but lets just say, I will not be missing a workout next week for round 2.

Shopping Spree! So much new Oiselle goodness arrived this week!

Shopping Spree! So much new Oiselle goodness arrived this week!

Thursday: Rest day today because I hit snooze one too many times meaning I had to hit the track early the following Monday before spin to make it up.

Friday: I was out of work early, so I met up with new friend/Oiselle teammate Stephanie on Friday afternoon so we could get our long run out of the way before the weekend really started. We put in a great 18 miles despite the heat and humidity.

Saturday: I tried out a new yoga studio for a 75-minute hot yoga class. I really loved this class and boy was it challenging.

Sunday: I again set out in the midday heat and humidity (I’ll never learn) and slogged along for 10.1 miles along the Custis and W&OD trails. I stopped at a water fountain to fill my bottle at one point with another 4-5 miles to go still and found myself so sweaty I couldn’t grip the bottle well enough to open it. Thankfully a biker on his way by was able to help me out, so I didn’t have to go without water for the second half of my run!! I always appreciate when random people are kind.

Footprints: Monday Morning Recap

This was a pretty hectic week but a great training one. I started off Monday getting in my long run I missed during the previous week and ended the week at FitBloggin’13 in Portland fitting in 6 workouts in 2 days! I had so much fun and wish I could do this every weekend!

Here’s the day by day breakdown…

Monday: Monday was really hot but unfortunately I wasn’t able to get my long run in early so instead I went during the hottest times of the day splitting my runs into 2 1-hour stints at lunch and just after work. I got 6.5 miles in around Hains Point during lunch and looped the opposite way plus over the Memorial Bridge back home for 7 miles after work.

Tuesday: Tonight I ran a 5k put on by the DC Road Runners. Check out the full recap.

Wednesday: Rest Day – although since it was moving day I think I got in a fair amount of cross training with all the lifting and walking up and down stairs I did in 90+ degree heat.

Thursday: Travel Day – flew out to Portland.

Friday: I started off with an early morning boot camp class, then hit the streets of Portland for a 20-minute tempo run and rushed back to the hotel for a Reebok cardio dance class…my kind of day!

Saturday: It was another early morning with some 6 a.m. SweatPink yoga, a 5-mile run along the water and a trampoline fitness class! Can you tell I enjoyed this one???

Trampoline-Fitness-Class

Sunday: I woke up bright and early one more time – staying on east coast time really helped me this weekend – and got in a 2 hour long run looping around the Portland waterfront area and bridges.

Footprints: Monday Morning Recap

I ran 28.75 total miles last week, and to be honest, none of them felt great. It was not my best week of training. I’m not sure whether or not to attribute it to coming off of the race Sunday, running out in the heat for the first time, having too many things on my plate this week or maybe it was just a bad week. Anyways, here’s the day by day training breakdown…

Monday: Spin Class

Tuesday: 20 minutes of easy biking and a 2.5 mile easy-paced uphill run.

Wednesday: Unplanned rest day. I got myself to work 2 hours early so I could get a run in midday and still leave a few minutes early to get to my CPR Certification course that night. When I got ready to run at lunch I was very unhappy to realize I forgot my sneakers. By the time I got home close to ten that night I went straight to bed with no thoughts of a late night treadmill run.

Thursday: I put in 6.25 total miles as part of my interval run around Hains Point. I warmed up for a little over a mile before doing 4, 1-mile repeats with 1/4 mile recovery jogs and a short cool down. My mile repeats were slow and sluggish yet I felt like I was going as hard as I could. It was not a fun run. The last couple fell well below even my goal race pace.

Friday: I headed out to Hains Point again for a tempo run today, and again felt slow and sluggish. I don’t like doing back to back speed days, but forgetting my sneakers Wednesday kind of forced me into it. I was really proud of myself for completing this run though because I was pretty tempted to just stop and walk back to work, but I made it for 6.85 miles including my warm up and cool down.

Saturday: I was up and out early for my long slow run and it was just that…long and slow. I hoped to meet up with a running group about 3 miles in, but my tired legs were running slower than 9 minute miles to start, so I didn’t quite time it right and ended up doing my run alone. It was a beautiful day for a long run though, and I got in 13.15 miles along the Capital Crescent Trail. I followed up the run with an hour outdoor yoga for runners class in Clarendon that I actually really enjoyed.

Sunday: I still had a 5-mile pace run on my schedule for the week, but after 3 tough days in a row I decided it was probably best to take a day off. Hoping this decision pays off and gets me on track for a solid week this week.

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