Tag Archives: workouts

Last Week’s Workouts

Last week’s workouts were wacky. This week’s workouts have been all about being social. For years, I only ran by myself and was totally fine with it. Now, I really enjoy running with others. It makes the time go by so much faster. After years of saying it wasn’t for me despite almost all of my local running friends being members, I finally joined a running club. Now I’m meeting even more running buddies and loving the variety.

Monday

6 easy pace miles. I usually cross train and strength training on Monday but when my friend Annie said she could run, I ran. It’s been forever since we had run together or even had a chance to catch up so I happily switched my running days.

Last week's workouts

Tuesday

9 miles, 8:20 average pace. My running buddy and I picked up the pace on a relatively flat route for an out and back. Well, relatively flat for our area. There’s not many routes you can run that are completely pancake flat. The kicker about this route is that the last 2 miles have rolling hills with a bigger hill that always kicks my butt. It’s a long gradual hill that sucks the life out of you. Ok, maybe just me because it’s usually at the tail end of my run. I added 4 x 20 second strides in at the end for a good time.

Morning Flow yoga class was especially appreciated to work out the kinks in my calves.

P.M. core work

Last week's workouts

Wednesday

30 minutes recumbent bike followed up with 30 minutes of THIS strength workout. A bonus of working out at home? I can hog ALL the equipment.

Last week's workouts

Thursday

Morning Flow Yoga class – I think we spent a solid 5 minutes in Pigeon. LOVE!

6 miles, 11:35 average pace. We got 4-5 inches of snow on Wednesday. Visions of a snowshoe run danced through my head. A bunch of us made a date to meet up at the trails in the afternoon to do just that. Mother Nature had other visions when the temps reached the 40s with bright sunshine. No snowshoe running but it was a great evening to run on the trails with microspikes. That is until afterwards when my feet were so numb from all the slush and snow. It was still lots of fun!

P.M. core work

Last week's workouts

Friday

11 miles, 8:50 average pace. This run kicked my butt. Numerous things were not in my favor for this run.

I woke up at 1 a.m. starving. I tried to ignore it but I wasn’t falling back to sleep. I finally ate something but then wasn’t able to really fall back to sleep until 3 a.m. My alarm was set to go off not that much longer afterwards.

I woke up sore, tight and hungry from Thursday evenings trail run that I had run less than 12 hours before.

Our route was a ridiculously hilly route. Why were we doing this again?!?! I felt relatively good despite feeling sleepy until mile 9. My left glute and calf were tight. I was tired and wanted to be d.o.n.e.

P.M. Foam rolling like nobody’s business.

Last week's workouts

An old picture because it was darker than dark for all of it and I had to hustle to work.

Saturday

4 miles easy recovery pace. I did something really strange today. I didn’t run in the morning. We had a few things going on and I missed my small window of opportunity to run. Instead, I set out around sunset for easy pace recovery miles. I thought a lot about the women marching around the world and all the inspiring women I know.

Last week's workouts

Sunday

It was another day of ski club for the kids. There were a few chaotic moments (4 of the kids being separated from the group, my daughter not making it on to the chair lift and giving me a heart attack in the process – wtf!?!?!) but the day ended up really well. Ron and I took the kids up higher on the mountain with no problems. I’m always surprised at their courage and resiliency to try new things and not give up.

Last week's workouts

In the evening, I had a special treat of attending a fundraising yoga class taught by my friend Annie. It was just what I needed to stretch out my tight calf and hips and to be ready for another week of training.

This week was fun but I need to get my FOMO in check. I need to remember to just say NO…but it’s hard when it’s so fun!

Linking up with Ilka for the weekly wrap up.

How was your week in workouts?

Are you a social runner?

Last Week’s Workouts

If I could describe last week’s workouts in one word, it would be wacky.

We had such a wide range of temperatures and conditions that each day was different and brought on a new wacky challenge.

Monday

30 minutes on the elliptical followed up with 30 minutes of strength training doing THIS workout + BOSU balance exercises.

Last week's workouts included bosu balance work. | happyfitmama.com

Tuesday

I have a serious bone to pick with The Weather Channel on this day. I checked the hourly forecast Monday night to find out what the temp would be for my run Tuesday morning. It said 13 degrees. Heat wave! Actual: 3 degrees. Ten degrees difference is HUGE! That morning I secretly hoped my friend would text me to cancel. She did text me. But told me to layer up because it was f@cking cold out. Damn.

8 hill repeats going up a huge ass hill (13.81%) that takes over 2 minutes to climb + mileage added on the end for 5 miles total. Oh and I can’t forget the extra 1/2 hill repeat that we did to get back up to our cars parked at the summit. I felt good for the first 30 minutes but then my knees started to randomly get really cold. Those last few repeats were a really hard effort just to get my knees up and down at any pace.

60 minutes of a marvelously wonderful yoga class.

Evening core workout.

Last week's workouts

Doesn’t that look pretty?

Wednesday

My favorite Wednesday workout that’s quick and effective:

Run and strength intervals in the basement.

1 mile run. 10 reps each: Single leg deadlifts, fire hydrant, bridge lifts, clam shells, donkey kicks, monster walks, V-up, superwoman, plank (front, each side for 1 min). 1 mile run. Repeat strength.

Last week's workouts

Thursday

The run from hell. It was another morning when The Weather Channel was way off on the hourly temps. It was supposed to be mid 40s. Reality: 36 degrees. We were originally aiming for 7 miles if it was going to be pouring down rain. It wasn’t so we switched to 10 miles.

The run started off on the wrong foot.

About 3/4 into the first mile, I realized I hadn’t started my Garmin. At about 3 miles in, the pavement turned to black ice just as we were running down a hill. A big hill. I held onto it for a few steps, hoping that I’d hit a patch of dry pavement. No such luck. The whole road was a sheet of ice. My feet went out from under me and I landed hard on my right hip, knee and hand. My friend was lucky enough to be closer to the edge of the road so she could slide off onto the dirt. That sucker hurt. I haven’t wiped out like that in a long time.

We started up again more cautious and encounter black ice throughout the remainder of the run that resulted in shuffling more than running.

Around mile 6 I started to get really hungry. And tired. And just over it this sucky run.

But wait! It couldn’t end that easily. A half mile from my house I twisted my ankle in a pothole. Gah!!!! Thankfully it was just a twister that I could walk off.

Needless to say, 10 miles did not happen because I ran out of time. I settled for 8.5 miles and called it a day.

I felt off the rest of the morning until I went to Morning Flow yoga. Thankfully my yoga teacher sensed we all need a chill class to work out all our kinks and issues.

Last week's workouts

Friday

Redemption run! Thankfully, this run was SO much better. The temps were in the mid 40s with NO ice and no drama. A fun 6 mile run under a full moon that even resulted in negative splits. Boom!

6 miles for last week's workouts

 

Saturday

5 easy miles. I kept my total mileage low this week because things are going to ramp up for the next few months. I’m slightly afraid to say the actual words. Let’s just say that I have the date of May 21st marked off on my running calendar.

Morning Flow yoga class that was ahhhhh-mazing!

Sunday

All of our snow melted this past week because of the crazy temperatures. That means no snowshoe running this week. Thankfully, they have been able to make snow at the ski resorts. We spent the day skiing and snowboarding at Gunstock Mountain.

Last week's workouts This almost didn’t happen for me when one of my bindings broke as I strapped in on the very first run of the day. I thought I was out of luck but thankfully the repair guys put a new one on in 5 minutes. Woohoo! Of course, it was the perfectly wacky way to end a very wacky week.

Linking up with Ilka for the weekly wrap up.

How was your week in workouts?

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3 Treadmill Workouts for Speed and Strength

Browsicles | happyfitmama.com

I like to think of myself as a runner who will run in any conditions.

I mean, I grew up in the frozen tundra of Upper Michigan. And now I’m a New Englander. We aren’t afraid of cold weather!

Browsicles, lashicles – no big deal!

The picture above is from my friend Sarah and I after our 13 mile run on Saturday in 9 degrees. I had marvelous company but it was far from a marvelous run. I don’t think it was the coldest temperature I’ve ever run in but it was definitely the coldest I’ve ever been on a run. The un-thawing afterwards was very painful.

I profess that I really dislike the treadmill and will not run on it unless I absolutely have to.

Well, last week, I willingly went to my treadmill. More than once.

It was a bone chilling, “I can’t feel my toes”, snot is frozen to my face, 3 degrees, when I woke up for most of my zero dark thirty runs.

I’m all, I LOVE MY TREADMILL, on those days.

Simple Treadmill Speed Workout  happyfitmama.com

The treadmill can be quite boring. There’s no doubt about that. I usually have to play with the speed and incline constantly to keep myself engaged in the run. Otherwise I’m ready to hop off and call it quits after 10 minutes. Music helps a ton. As does catching up on TV shows that you would never otherwise watch.

Having your own treadmill or access to one does have it’s benefits. Especially in the winter when the weather is usually far from ideal for completing quality workouts when you need to run hard.

The one good thing about the treadmill is that it keeps you on pace during a tempo or speed workout. There is a tendency to back off when you start feeling tired. However, the treadmill won’t let you do that unless you push a button.
Treadmill Progression Workout   happyfitmama.com
A couple of things to keep in mind while running on the treadmill:
  • Since the belt is constantly running, it will be dragging your legs under and behind you during your stride cycle. By doing this, your hamstring muscles (which would typically be doing this work when outside) will be working less and you will be relying more heavily on your quads.
  • The treadmill tells the brain that you’re running on an unstable surface, which activates your stabilizing muscles and can put more strain on muscles like the piriformis, hip flexors and lower back.
  • The treadmill encourages more heel striking and leg extension, which can put more strain on the knees, hamstrings and calves.

Treadmill Pryramid Hill Workout   happyfitmama.com

All of the workouts in this post are ones that I have done. I can attest that they will kick your butt just like any outdoor workout. You definitely are not cheating by using the treadmill.

When asked, I will now say that I love my treadmill. It’s the greatest thing ever.

I just don’t want to use it.

What’s the lowest temperature you have run in?