Skip to main content

Getting Back to What You Know (and Love!)

I have been admittedly on a cardio junkie kick. Over the past 5 days I have walked over 10K, run over 25K, and even squeezed in a fullbody crosstraining workout. Let's start there....

On Monday I did an "empathy workout"- I did a client's workout, amped up to my level. She is a beginner, so she does exactly half of what I busted out. I felt this would probably be a good indication of how difficult it is for her. It was a great workout:

20:10 work:rest maximum reps for a total 4:00 per exercise x 4 exercises, + 2 exercises set reps x 2 rounds
  • Squat Push Up Jumps
  • Lunge Jumps
Break with 1 x 16 reps supine side leg lift with center bunny hop, Tricep push ups x 13/side
  • Pike to Plank
  • Explosive Star
Repeat break set as above.

My reps weren't super high, but my form was A+. It felt great, and took about 45 minutes w/warm up and cool down.

I finally got both kids out for a family run- Seth in the stroller and Jenny on her bike- a quick 3.5K roundtrip to the playground/picnic. It was sweltering hot midday and Seth's helmet was almost a total disaster. Fortunately I have another I can try. At least we got it done. Next time I will certainly plan for a later day adventure when the heat is less smothering.


Today was my 15K run which I completed in less than 1:17:00, which is an amazing time for me- it actually would equate to a PB for half marathon distance at that pace. I totally attribute my increase of power to the hardcore crosstraining I have been doing. My legs were very strong and quite honestly did not tire nearly as quickly as during my May 16th race.  When I look at my training log since the race I have only run a dozen times, but I have logged many hours on the stationary cycle as well as the intense strength training. 


That's really some amazing progress, to have shaved 0:52 off my comfortable run pace. My RPE tonight was a comfortable 15. My pace was 5:08. That's the fastest I have ever run that distance.

Progress is Motivating!



Comments

Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

7 Day No Sugar Challenge!

Here is a Challenge I put on Facebook: OK Folks.... It is THAT time of year again. Halloween is upon us. 'Tis the season of wee chocolate bars and wee bags of chips, wee bags of cheezies, candy, and more chocolate. Some of us have already dug into Halloween stash and have had to buy more- this year I bought none and therefore have eaten NONE. You know I am all about my strategies! After Sunday there will not only be leftovers, but also piles of loot from our kids who rarely notice when it goes missing, little by little :) It's time to get strategic with this CHALLENGE! I am leading a NO sugar for 7 days challenge, beginning tomorrow. The only sweeteners allowed are honey, maple syrup, agave, etc and natural sugars in fresh food. No added sugar in coffee, no bon bons, ice cream, chocolate, donuts, cake, pie....... c'mon it's only 7 days! WHO IS WITH ME? Join us on Facebook for support!