Tag Archives: running

MONSTER MONDAY workout…on Thursday!

13 Oct

Since I ran the Tufts 10k for Women this past Monday, I was not able to do my usual MONSTER Monday workout.  Instead, my lifting pal and I decided to do it today.  Today’s workout was a combo of a Crossfit circuit and some cardio.  It was a quick one, but it humbled me just the same.  I followed it up with 30 minutes of Spinning and finished my workout feeling SWEATY and GREAT!!  Check it out, give it a try, and let me know what you think!

 

Chelsea + row

.3 miles run (or 500m row) —–> I used the rower as a replacement for running

5 pullups

10 pushups

10 squats (over head squats using 45lb bar)

x5 rounds….  NO REST!

 

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NO EXCUSES!

11 Oct

WARNING: TOUGH LOVE AHEAD…

“I had to work late”

“I forgot my sneakers at home”

“I’ve had the worst day”

“My gym buddy isn’t going, so I’m not going either”

“I’m tired”

“I don’t have time”

We’ve all uttered at least one of the above comments at some point.  I’ve heard each of these phrases as well as countless other variations as “reasons” not to work out, be active or eat healthy foods.  I use the word “Reason” in quotes on purpose.  These are not reasons, they are EXCUSES.  They are excuses that people give me and themselves so that they don’t feel guilty for not working out or hitting their daily goal.  I know this sounds very harsh but we all need to hear it from time to time.  A great majority of us need to be reminded that excuses don’t produce results; they don’t burn fat, they don’t increase lean muscle mass, they don’t make you stronger, faster, healthier or better in ANY way.  They do one thing and one thing only: excuses attempt to assuage guilt.  If we felt that there was no good reason to skip a workout or not achieve our daily goal, we would likely be racked with guilt.  However, if we can pin the blame on something (or someone) else, we no longer carry the guilt.  We can sit at home watching tv, or at the bar with our friends without feeling bad at all.

My challenge for you this week is simple.  Do NOT give in to excuses.  If you find yourself talking your way out of commitment to a goal or healthy habit, stop and refocus.  Remind yourself that excuses do not produce results.  Hard work and consistency are the keys to success.  Hold yourself accountable this week- make sure you push past the urge to create excuses- and see to it that you reach the Finish.  Nike was on to something when they created the slogan “Just Do It”.  Don’t let anything get in the way, don’t let anyone or anything else prevent you from reaching the goals you’ve set.  Plow through roadblocks and obstacles with tenacity and don’t stop until you’ve tasted success. NO EXCUSES.

Half Marathon Training: final week & RACE DAY recap!

4 Oct

I DID IT! I successfully completed my half marathon, and boy am I thrilled!  Before I gush about how amazing the finish felt, I’ll back up and quickly recap my ninth (and final) week of training.

The final week of training messed with my head.  The physical requirements were minimal: I did my Monster Monday lift, ran 4 miles Tues, did 1hr of Spin on Wed, and ran a simple 2 miles on Thursday. And then that was it!! I felt so STRANGE doing nothing Fri/Sat, but there was only one word on my training sheet for those two days: Rest.  So I did!  I tried to rest my mind as well, which proved to be a lot more difficult than resting my body.  I was excited, I was nervous, I was anxious, and I was scared.  I tried my best to sleep on Saturday night, and ended up dreaming of the race. 

Sunday morning came around and the weather was RAINY and WINDY on Hampton Beach.  My umbrella turned inside out, and so did my belly.  I had not anticipated the possibility of inclement weather.  However, as the runners gathered at the start, the rain slowed to a mist and my fear turned into excitement.  With the sound of the gun we were off!  I had prepared a very carefully planned playlist that got me through.  I checked my watch at every mile, and at every mile it was the same- I averaged between 7:30 and 8 min pace.  I stopped to take an energy gel between miles 6-7 and took a few cups of Gatorade along the way as well. 

Miles 10, 11, and 12 were the toughest.  There were next to no supporters, as everyone wanted to be at the finish.  Thank goodness for the 2 little kids sticking their hands out for high fives- they saved me!!!  It was a true mental test for those last few miles.  I kept thinking about all my training: my early morning runs, my speed workouts, my lifting sessions, my determination to overcome injury, and my promise that I’d finish the race.  Before I knew it, the FINISH line was in sight.  I spotted my friends and family, cut over and gave some high five’s and crossed the finish line with pride and joy.  1:40:44!!!!

 

After reflecting and letting it all sink in for a day or so, I am able to realize the incredible accomplishment that I achieved.  It was no miracle, no feat of extraordinary measure.  No, it was all possible because of one thing: persistence.  I trained for 9 long weeks to get my body ready; I put one foot in front of the other [pun intended] and kept at it.  If I had attempted this race without training, or even with only 4 or 5 weeks training, I would’ve been setting myself up for failure.  By following through on a well thought out plan, I best prepared my body and mind to take on this challenge.  I realized that I will always be able to accomplish anything I put my mind to.  BUT, I must do it with 100% of what I have; persistence and consistency are the keys with which my dreams will turn into reality.  In the face of road blocks [like my ankle injury], I must always keep my eyes on my goal and persevere.

Completing this half marathon 4 days before my 30th birthday fulfilled a New Year’s Resolution and huge goal for me.  I am proud and excited to have it under my belt.  I look forward to training for and completing the FULL 26.2 next October!!!

Half Marathon PLAYLIST

3 Oct

A few people have asked me what was on my playlist for the half marathon I just ran, so I thought I’d share my tunes!  I am a HUGE believer that music amps up a workout, so I filled my playlist with a lot of upbeat, fast music.  There are a few songs in there that are “hard” rock types that get me going as well.  I made sure it was long enough for the run, and it ended up being longer than I needed!  Here it is:

1. Scream My Name- LMFAO

2. Crazy Train- Ozzy Osbourne

3. Not Myself Tonight- Christina Aguilera

4. X Gonna Give It To Ya- DMX

5. Dirty Dancer- Enrique Iglesias feat. Usher & Lil’ Wayne

6. Do  You Call My Name- Ra

7. Run The World (Girls)- Beyonce

8. All I Do Is Win- DJ Khaled feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)

9. Party Rock Anthem- LMFAO

10. Die Trying- Art of Dying

11. Judas- Lady Gaga

12. Got 2 Luv U- Sean Paul feat. Alexis Jordan

13. Wonderman- Tinie Tempah feat. Ellie Goulding

14. Poem- Taproot

15. Who Dat Girl- Flo Rida feat. Akon

16. On The Floor- Jennifer Lopez feat. Pitbull

17. Born This Way- Lady Gaga

18. Lose Yourself- Eminem

19. Remember The Name- Fort Minor

20. More- Usher

21. The Edge Of Glory- Lady Gaga

22. Everybody Dance Now- C & C Music Factory

23. Moment Of Clarity- Jay-Z

24. Break Stuff- Limp Bizkit

25. ‘Til I Collapse- Eminem & Nate Dogg  ***this is my ALL TIME FAVORITE running song! just so happened to be the one playing for my last mile or so!!***

26. Jindi Mahi- Panjabi MC

27. The Fire- The Roots & John Legend

28. Until The End- Breaking Benjamin

29. The Final Countdown- Europe

30. I Made It (Cash Money Heroes)- Kevin Rudolf ***I listened to this song at the end of EVERY run during my training.  It felt AMAZING to hear it at the end of my half marathon!!***

 

 

What a difference a day makes!

30 Sep

Yesterday I had my long-awaited appointment with a foot specialist who examined my ankle/leg/gait, etc.  He confirmed that I have tendonitis in my left ankle [peroneus longus] and that i “toe in” when I strike the ground with my forefoot. He also confirmed what I suspected for many years: my left leg is 3/8 in. shorter than my right.  He fitted me for inserts to correct the issues and wants to see me back in two weeks, after my races.

I should have been happy, right?  Well, for some reason I wasn’t.  I arrived at work in a VERY cranky state and just felt like complaining and pouting all day.  Every little thing made me more upset, and things that normally wouldn’t even bother me caused me to be furious.  I let myself get into a big funk and I hated it.  But the more I was in it, the more I allowed myself a pity party for being in it.  “I’m allowed to be in a bad mood” I thought to myself, “everyone is in a bad mood once in a while!”   Several things were contributing to my miserable mood and I was getting worse as the day went on.  I tried to talk myself out of it and was okay for a few hours, but then something else would happen to send me into a craze.  It was just one of those days.

bad day

At the end of a very long day, I got into bed so THANKFUL for the day to be over.  I wanted to throw in the towel on the day and have it be DONE.  I woke up this morning and felt like a million bucks.  It was as if I slept off my bad mood.  I am much more relaxed and reasonable to talk to today; the tiny things aren’t getting me upset beyond belief.  I am happy that the sun is shining and that I have a very exciting weekend ahead.  I am also very thankful that I was able to snap out of my funk so that I can be focused on my race which is in a few short days!  Today and tomorrow are “rest” so no working out, just seeing clients, writing programs, and cooking- all things I love!

What a difference ONE day (a night’s sleep, actually) made for my mood and outlook.  HAPPY FRIDAY!

Have you ever been in a funk?  How long did it last? What do you do to get yourself out of a funk?

Half Marathon Training: week 8 recap

26 Sep

This was my second-to-last week of half marathon training!  If you read last week’s post, you know that I hit quite the training “hiccup” with some pretty significant swelling in my ankle and left calf.  Wear heels for two nights and pay the price tenfold! At the end of last week, I was still unsure as to whether or not I’d be able to run the race; it was touch and go for a few days.  I prayed more during that week than I have in a long time.  Someone must be listening to me “Upstairs” because my ankle has been responding very well to massage on a frequent basis.  I have been thanking my lucky stars that I have a friend who is a fantastic massage therapist; she’s been a lifesaver throughout this process.  This week I was more vigilant with my pre/post workout stuff than ever.  I made absolutely certain to ice and elevate my ankle after EVERY run/cross training workout, as well as before going to sleep.  I took ibuprofen when needed and spent every waking moment in sneakers.  I cared not one bit when I was the only girl in sneakers at Ned Devine’s on Saturday night.  I took every single precaution I could to keep the “egg” of inflammation far, far away!

 

half marathon

My training schedule this week was amended to give my ankle some extra rest: subbed out one run for 1hr 45 mins of Spinning, and subbed out another for 1hr on the ARC trainer.  I did my last long run yesterday (Sunday) and it was a very tolerable 8 miles.  The nerves started kicking in once I realized that it would be the longest run I’d do until the race.  I know that I’ll be able to complete 13.1 miles but I want to do it to the BEST of my ability.   I am trying to balance out the desire to run like the wind with the reality that I have an injury that requires me to be wise about my pace.  I know that this upcoming week will be a taper week for my body but that I’ll ramp up the intensity of training my “mental muscle”.  I plan on taking time to make a motivating playlist and surround myself with positive thoughts/quotes/images.

Running Etiquette…does it still exist?!

21 Sep

My 7 weeks (and counting) of half marathon training have caused me to spend a lot of time running outside.  I’ve run around my neighborhood to the surrounding towns, through woodsy running trails; you name it, I’ve run it.  In almost every atmosphere I have encountered other runners who I pass along my way.  It has become habit for me- after taking up running as a hobby & competitive sport about 15 years ago- to acknowledge those fellow runners when they pass by.  Whether its a smile, nod, quick wave, or even “good morning”; I always pay a bit of attention.

I call this running etiquette- a little camaraderie of sorts between people who share the love (or love/hate) of running.  A little pick-me-up and support at mile 10 to show that you’re not alone in your efforts.  I recall countless days of cross country and track practice which took me through the winding streets of my hometown.  I’d pass folks left and right and almost every time we exchanged a friendly smile or nod.  Even when away on vacation, I steal some time to explore the new area by way of a long run and the same thing happens.  Two runners pass, and a greeting is exchanged.  But it seems to have disappeared lately!

On almost every run I have done for my half marathon training, I get snubbed by others when we pass each other on the road.  I’ll smile, nod, or wave and I don’t even get any eye contact in return!  At first I thought it was a fluke- that I must’ve passed someone who got up on the wrong side of the bed- and that the next person surely would smile.  But that wasn’t the case; person after person and still nothing!  I can count on one hand the times where I did get acknowledgement in return.  It disappoints me that people have forgotten about running etiquette.  Its so much more pleasant when two otherwise strangers are able to connect for a split second and offer some mutual encouragement.  Isn’t that human nature?

I’m curious to know what you think: do you believe in running etiquette? Do you give a little wave or smile when you pass a fellow runner?