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By kilax, December 27, 2009 8:46 am

Day 64 | December 21, 2009: strength + cross

I visited the office gym for an early morning strength and cardio workout. I was surprised by the amount of people there at 6:30 – about 6 or 8. Normally, it is me and maybe one or two other people. Monday’s surge (ha) made me kind of worry about how crowded the gym would be after the New Year and everyone’s resolutions. Do you worry about the gym being overcrowded?

Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb

Bike Time: 30:00 | Distance: 5.75 (Set on “Random Hills”)

Day 65 | December 22, 2009: 5 m run + cross

30 boring minutes on the bike… 5 boring miles on the treadmill. Yawn…

Distance: 5.0 | Time: 49:49 | 1: 10:20 | 2: 10:00 | 3: 10:00 | 4: 9:49 | 5: 9:40
Bike Time: 30:00 | Distance: 5.98 (Set on “Random Hills”)

Day 66 | December 23, 2009: strength

I felt somewhat worn out so I did an easier strength workout. I LOVE working out, but I need to be careful I don’t over-do it! I’ve learned that I am not very good at staying active when suffering from an injury, so being sidelined is the LAST thing I want.

90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb

Day 67 | December 24, 2009: 5 m run

I really wanted to run outside, but we had an ice storm on Wednesday (and it continued through Thursday) so I figured I better stick to the treadmill. For the last 2 miles of my run, Steven did Ab Ripper X. My abs hurts just looking at the tv!

Distance: 5.0 | Time:  50:03 | 1: 10:21 | 2: 10:11 | 3: 10:00 | 4: 9:50 | 5: 9:41

Day 68 | December 25, 2009: cross

I did Level 2 of The 30 Day Shred (with 2 pound weights) followed by a 2 mile walk on the treadmill. It felt good to get a workout in before the holiday festivities (even though it was a small workout!).

Running-related, I got a new pair of Brooks Adrenaline shoes (the GTs 10s!) for Christmas from my in-laws. I really wanted a new pair of running shoes, so I am super excited to have received them.

Pretty new shoes!!!

I also received some cash, which I will likely use for the Wisconsin Half Marathon entry fee, or to buy some YakTrax. Or to pay bills.

Distance: 2.0 | Time:  30:00 | 1: 15:00 | 2: 15:00

Day 69 | December 26, 2009: rest

Day 70 | December 27, 2009: 5 m run

Does anyone else feel super guilty exercising when they have guests in town? I tried to get up early to run, but I’ve been sleeping so well, I didn’t want to get up. So instead of putting in 8 miles, I put in 5, starting at 7:30. I feel bad leaving the house, but I feel so much better all day when I run.

I am going to count my 9:08 mile (in the 18° temp) for Lauren’s Winter Misery One Miler. It was the best I could do in the snow/ice covered sidewalks. I was already slipping a bit!

Distance: 5.0 | Time:  5030 | 1: 10:08 | 2: 10:18 | 3: 10:39 | 4: 10:14 | 5: 9:08

Week Summary: 15.00 miles

Now, to completely contradict what I just wrote… I am really happy with the amount of exercise I was able to fit in this week, despite feeling bad about taking time for it with guests in town. In the past, I NEVER worked out during this time of year. Not this much anyway. This year, I woke up wanting to exercise. And I feel so good when I do. So… I hope that is something that sticks around.

Comments (13)

By kilax, December 20, 2009 12:16 pm

Day 57 | December 14, 2009: Strength

I did the following routine at the office gym:

Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb

I wasn’t sure if I wanted to do leg workouts or not, since my hamstrings and calves were a bit sore (from Level 2 of The 30 Day Shred or running in the snow?)… but I ended up doing them. They’re my favorite machines to use! Do you have a favorite strength workout?

Day 58 | December 15, 2009: 5 m run + cross

I snuck in a 30 minute bike ride during lunch. Yay. I am getting to the point where if I don’t have a lunch date or exercise planned I don’t know what to do with myself.

Cold-weather runner or ninja? YOU’LL NEVER KNOW!

Oh wait, this is a post about running.

I totally rocked my Columbia ski socks and Under Armour Hood (+ the hood on my jacket) during my evening 10°F run. My lower legs and face were super warm. Butt and thighs? Not so much. My leggings were still wet from Sunday so I couldn’t wear them (ew, I know).

Columbia ski sock and cat. I pulled my pant leg down during the run, don’t worry!

I love the Under Armour Hood. My only problem is that I can’t breathe very well through it, so I wear it like shown in the photo below. That also enables me to spit. Yeah, I spit a lot when I run. Are you a spitter?

Check out my awesome negative splits! Yay!

Distance: 5.0 | Time: 47:04 | 1: 10:08 | 2: 9:47 | 3: 9:24 | 4: 9:00 | 5: 8:41
Bike Time: 30:00 | Distance: 6.05 (Set on “Random Hills”)

Day 59 | December 16, 2009: strength

I wasn’t feeling it, but I did the following workout in the office gym:

Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
V Bar Pushdowns: 3 x15 @ 30 lb

Day 60 | December 17, 2009: cross

When my alarm went off at 4:00 am Thursday I thought “gym or sleep?” Sleep always sounds better… but I got my butt out of bed and trekked to the office. I had woken up at 4:00 the day before too. I was trying to fit in early workouts since my lunch hour was occupied with holiday parties. It’s nice the gym opens early enough for me to do that, but I don’t plan on making a habit of it!

Bike Time: 1:00:00 | Distance: 11.73 (Set on “Random Hills”)

Day 61 | December 18, 2009: 5 m run

Nothing like a nice, slow 5-miler on a crisp (35°F) day with your husband! It’s too bad a lot of our neighborhood sidewalks are still covered in snow. I’d love to get my hands on some YakTrax! Ha. Until then, I will keep slipping and sliding.

Distance: 5.0 | Time: 51:33 | 1: 10:17 | 2: 10:35 | 3: 10:25 | 4: 10:24 | 5: 9:52

Day 62 | December 19, 2009: cross

I did Level 2 of The 30 Day Shred with 2 pound weights and Level 1 with 5 pound weights. Let’s just say, I am still getting used to Level 2, and my legs were shaking during the Level 1 Squat and Thrusts. That was an intense workout!

Day 63 | December 20, 2009: 7 m run

I ran 7 slow and easy miles on the mostly snow-covered sidewalks of our neighborhood while Steven worked on painting some canvases in our garage (maybe more on that later this week!).

What do you think of my 27° running outfit? Steven said I look like a “Well-Funded Hobo Runner.” HA HA!

I listened to Episode 5 and Episode 6 of Two Fit Chicks and a Microphone during my run. What fun podcasts! I am happy Jen at Perfect in our Imperfections posted about them, or I never would have found them!

I really enjoyed the part of Episode 5 about staying healthy during the holidays. I know it is a bit late to post this, but I found it helpful. They came up with the acronym E.A.T. to help stay on track.

• E is for Exercise – make sure to fit in exercise when you can, but not become compulsive and obsessed with it
• A is for Access – access the situation – don’t just eat holiday food because it is there, just indulge in the “special” treats
• T is for Take Time – take time for yourself every day, it will keep you sane

Yeah, those are obvious tips and they explained it much better, but I like them!

Distance: 7.0 | Time: 1:14:18 | 1: 10:57 | 2: 10:56 | 3: 10:52 | 4: 10:46 | 5: 10:43 | 6: 10:15 | 7: 9:43

Week Summary: 17.00 miles

I feel like I’ve been on a roll with my workouts the past two weeks – getting a lot of exercise in, making a lot of progress. I hope I can keep it up! Especially during the craziness that this week will bring…

I saw two interesting articles this week I thought I might share “10 Tips on Running in the Cold” from Runner’s World and this article that Boston Runner wrote about how she overcame shin splints. That is a topic very near and dear to my heart!

Comments (14)

By kilax, December 6, 2009 5:17 pm

Note: We were training for the Disney Half Marathon on January 9th but decided we should not go. We are still somewhat following Hal Higdon’s Novice Half Marathon training program for fun. We will probably modify the training schedule to coordinate with our schedules (and aches and pains, ha) but I like to report it here on Sundays to hold me accountable!

Day 43 | November 30, 2009: Stretch and Strengthen

Blah blah blah, same routine as last Monday and Wednesday. I was a bit sore from the 30 Day Shred. How sad is that?!

Day 44 | December 1, 2009: 4.5 m run

If someone would have told me I’d be wearing shorts for an outside run on December 1st, I wouldn’t believe them! But, I was. We had a high of 50º and it was still pretty warm when I got home. I wish all of December could be that warm!

This run felt mostly effortless. Of course, we weren’t running fast, but it’s a good sign to me that running is starting to feel really comfortable and natural again. We ran through our neighborhood and got to check out everyone’s holiday decorations. We saw some pretty funny ones. Too bad I didn’t have the camera with me…

Distance: 4.5 | Time: 44:35 | 1: 10:20 | 2: 9:57 | 3: 9:54 | 4: 9:44 | 5: 4:38

Day 45 | December 2, 2009: 3 m run or cross + strength

The schedule didn’t call for it, but I did some strength training during my lunch break – same routine as Monday. To all of you who exercise in the office gym – does it weird you out when you see coworkers down there? On Wednesday I saw a lot of guys from my floor, then two girls in the locker room. So yeah. Not that I was looking, but now I’ve seen my female coworkers semi-nude.

Check out the map of our walk below – wondering why it is so random?

Because we wanted to take pictures of some of the more… elaborate decorations we saw on Tuesday to share with you all. Sadly, they do not look as funny in the photos as they do in real life. I guess they look silly in context. Now I just seem bitchy for posting these. They just had a lot of mis-matchy stuff and it made us laugh.

Brr, it was a cold walk! It was windy and neither of us had our heads covered (dumb, I know). When we got back, both of our faces felt cold for quite some time.

Distance: 2.17 | Time: 32:45 | 1: 14:47 | 2: 15:16 | 3: 2:41

Day 46 | December 3, 2009: 4.5 m run + strength 3 m run

I was all ready to run in the 29°F weather with Steven when I left work… until I stepped off the train to walk to my car and immediately realized the day’s snow and rain had turned into a dangerous icy combo. So, first treadmill run of the season…

I always use the treadmill on a 1% incline. I started running and had pain in my left shin (this happened last week on the treadmill too – what does that mean?). It went away, but then I kept getting twinges on the outside of my right leg above my knee but below my thigh (What the hell is that?! This better not be an IT band issue!). Then I snapped my headband across my eyes (ouch!) and got entirely too hot. Steven actually opened the window for me. I cut it short at 3.00 – I did not feel good. Definitely a fail run. I am running outside next time, as long as it is not icy.

Do you run on a certain part of the treadmill? I always stay too close to the front because I think I might slip off the back! There are tread marks from my shoes on the front of the treadmill cover thingy. Oops.

Distance: 3.00 | Time:  30:21 | 1: 10:21 | 2: 10:00 | 3: 10:00, plus 1 mile total warm-up and cool-down

Day 47 | December 4, 2009: rest strength

On Thursday, Erin was kind of enough to show me a few moves on her office’s cable machine. The schedule didn’t call for strength on Friday, but I was planning on fitting it in since I can’t next Monday (on travel). I tried two of the moves Erin showed me – the Woodshop, and what’s she’s calling the Drinking Bird. The first works the transverse abs and the second works the weakest parts of your body when you do it. I was happy to have some new moves to add (although I am uncertain if I did them correctly). Thanks, Erin!

I did the routine below. Note, I didn’t do any leg machines because of my legs being sore on Thursday. 

Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb

Day 48 | December 5, 2009: 50 min cross

We had a super busy day and only managed to fit in a short walk. Oh well.

Distance: 1.67 | Time:  25:52 | 1: 15:20 | 2: 10:32

Day 49 | December 6, 2009: 7 4 m run

This run was powered by Vegan Cinnamon Rolls!

We put vegan cream cheese on them when we ate them.

Yum! We made vegan cinnamon rolls to take to our friends’ home on Sunday morning. Steven followed a recipe making them. Shall I share the recipe and a post of our cinnamon roll pictures?

Steven has a sore hip, so we cut this run down to 4 miles. He had to stop at 3.1 though, because his hip started to bother him. I hope it goes away. We are going to adjust our running schedule until he feels better.

The run felt pretty good for me (love those 35° temps!). Must have been the vegan cinnamon rolls! And the fact that I wasn’t on the treadmill.

Distance: 4.0 | Time: 38:48 | 1: 9:57 | 2: 9:54 | 3: 9:49 | 4: 9:04

Week Summary: 13.01 miles

Steven and I had a discussion this week about how we want to move forward with our training (hence the message above in italics). We were originally training for a half we are not running anymore, so we’ve decided to loosely follow the schedule, by running three days a week, but increase our mileage more slowly. I am really grateful to be able to do my runs with Steven. I feel like it is a good way for us to catch up, and a good way to connect. It’s sometimes difficult to coordinate our runs depending on how our bodies feel that day, but we are dedicated to working out together. I feel lucky that I have a partner to help me get in shape (especially as we go through the holiday season).

Did you read the article on Well this week about shinbone (tibias) stress fractures? Since I had a stress fracture in my shin this summer, I found it particularly interesting. The article covered two studies. The first study recommends strengthening your calf muscles to prevent stress fractures (but says this is only applicable to women), and the second study (from the university I went to) recommends shortening your stride.

I have been muchos careful when my shin, icing it often, and paying close attention to how it feels. I did have strange leg aches ALL WEEK, all over my legs. I wonder if it is from the “hills” I ran last Sunday. Ha ha.

Comments (8)

By kilax, November 29, 2009 2:59 pm

Day 36 | November 23, 2009: Stretch and Strengthen

I did the same routine as last Wednesday plus lat pulldowns (15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb) per Erin’s recommendation. And no one in the gym harassed me about the legitimacy of my routine! Yay!

Day 37 | November 24, 2009: 4 m run rest

Reasons to Not Run:

1. You feel exhausted
2. Your lower back is sore (why is my lower back sore?)
3. Your legs are sore (why are my legs sore?)
4. It’s raining outside. Hard.
5. You’re sick of running in the dark.
6. You just don’t feel like it.

Okay, some of those reasons are more valid than others, but they’re ALL reasons why I didn’t run on Tuesday night…

Day 38 | November 25, 2009: 2 m run or cross 4 m run + strength

… and ran Wednesday morning instead – at 6:30 am at the office gym treadmill, meaning I caught the 4:56 train. The nice thing about working out before work is that you save time at home by not putting on makeup and getting ready – you do that at the office.

Both shins hurt for the first half mile, so I iced them later in the day. I listened to Holiday Music on 93.9 and watched the Today Show while running. It was kind of fun combo.

I visited the gym again during my lunch break and did the same strength routine as Monday. I had to be careful not to overdo it, because my back hurt all day Tuesday, but surprisingly, I felt fine.

Distance: 4.00 | Time: 40:44 | 1: 10:32 | 2: 10:11 | 10:11 | 4: 9:50

Day 39 | November 26, 2009: 4 m run + strength 5K Race

We ran the Crystal Lake Thanksgiving Day 5K in 28:40. This is my first 5K since the one I ran in August with Erin (side note – I miss running with you, Erin!!!). Three whole months without racing! It felt good to race again – not that I race to be competitive – there were plenty of people ahead of me. I just like to get out there in the running community.

Distance: 3.09 | Time: 28:40 | 1: 9:49 | 2: 9:11 | 3: 8:52 | 4: 00:46

Day 40 | November 27, 2009: rest or easy run

Yeah. This was a day of REST. Unless Wii Rock Band counts?

Day 41 | November 28, 2009: rest 6 m run

Warning: Photo Heavy Recap Ahead!

To take advantage of higher temps (50°) and a lower chance of rain, we decided to do our run on Saturday, and we tried a new trail! On the way to our 5K on Thursday, we drove by a sign for the Moraine Hills State Park. I was intrigued, so on the way back home, we drove through it to check it out.

We found that the park has four seperate trails (crushed limestone), as well as some dirt trails! I feel so ignorant for not knowing about it! This State Park is only 10 miles from my house and I am JUST NOW finding it? We decided to go check it out for our run (and hey, we actual got there at a decent hour!).

What a treat it was. This park has real trails and real HILLS. And the trails were so beautiful. We ran by prairie areas, by lakes and streams, and through the woods. Actually, the trails we took went through mostly wooded areas – I bet it would be a great place to run in the summer.

We took a very easy pace – around 10:20. And we were very stop-and-go. At first it was to make sure we were following the correct paths (they are directional) then it was to stop at the car so Steven could change (I was WAY overdressed) then it was to stop and take silly photos and look at neat wildlife.

I am excited to go back there again, especially because of the hills. And maybe even in the winter, Steven and I could do some snowshoeing.

Hills,

hills,

and more hills.

Like my improvised shorts?

Lake Defiance

Steven and Kim

Wetlands

Distance: 6.00 | Time: 1:02:05 | Our splits got messed up but you can see them here.

Day 42 | November 29, 2009: 5K Race 30 Day Shred (Level 1)

Oh, the 30 Day Shred. How I’ve neglected you. Usually, when I do it after I haven’t for awhile, it completely kicks my butt. Well, not this time! I found the strength and ab moves easier than before. It was the jumping jacks, butt kicks and jump rope that were bothering my shin. Someday, maybe someday, I will move on to Level 2. Ha ha.

Week Summary: 13.09 miles

Ha, I am not sure if there was even a point of putting the base Hal Higdon Novice Half Marathon Training Schedule up this week. We basically did our own thing to accommodate for the holiday and the 5K. Coincidentally, the plan did call for a 5K race this week, so that worked out well.

I would really like to see my weekly mileage increase, but I want to take it slow so I need to be patient. It’s kind of hard to up your mileage very much when you are only running three days a week! I really think that is the best plan for me right now though – I don’t want to overdo it and hurt myself.