Tag Archives: gym

Impromptu speedwork

Posted by Melissa on July 12, 2012 3 comments

Last night we had P90X Chest / Shoulders / Triceps / Abs on deck.

This workout was NO EFFING JOKE. Recovery week caused my strength to take a serious hit. Two weeks ago when I did side tri-rises I cranked out 25 the first round, 30 the second. Last night I barely eeked out 15. Don’t even get me started on one-arm or two-twitch speed pushups. My arms were TOAST halfway through!

I also had that issue of the missed run to deal with. Very rarely do I run back-to-back days because my shin splints almost always make an unwelcomed appearance. Brad and I made a pact early on that if we completely missed/skipped a workout, we would forfeit our cheat meal for the week. Soooo, I moved our run from Tuesday to Wednesday night.

After P90X, Brad’s calves were super tight and despite telling me he’d be fine on the run, I was nervous he’d get injured. I decided to fly solo for the miles and left him at home with the P90X Stretch DVD to loosen up his hard-as-rocks calves. It was dark by the time I left the house so rather than run outside, it was time to hit the hamster wheel.

Initially the game plan was to do 2 miles, slow and steady. When with Brad {completely new to running} we use 3:1 intervals. Which is fine, but ideally I’d like to run without any breaks at all. So that was my ultimate goal.

After a ten minute warmup, I bumped the speed up to 5.4. It was a comfortable, easy pace to maintain. Exactly what I wanted.

As I neared the 8oom mark, I had a brilliant idea: I could do speedwork! I kept the speed & recovery paces slower than I’d usually use since I’m running again tonight, but it still felt great to let the legs {slowly} fly!

800m @ 5.4
400m @ 6.0
400m @ 5.4
400m @ 6.0
400m @ 5.4
400m @ 6.0
400m @ 7.0

Once it hit 2 miles, I slowed the treadmill to 4.0 and upped the incline to 4.0. Two miles, done and done, hit my goal.

Except…

I still felt like I could go a little further. Run a little longer. Fly a little faster. So at 2.25, I continued running:

400m @ 4.0
400m @ 6.0
400m @ 5.4
400m @ 7.0

Finished with 3 miles in 32:55. I’m a little disappointed I didn’t just go for three from the get-go – overall pace would have definitely been better. BUT! Technically I shouldn’t have even been running at all yesterday, let alone speedwork, so I’ll take it.

After a half mile cooldown walk, I left the gym just before 10pm. Not sure I’ve ever been at the gym that late – can’t say I minded it though! Had my choice of treadmill (with Big Bang Theory on repeat), the AC was pumping, and it was nice to let the treadmill do the work for me pace-wise.

Where do you prefer to do your speedwork: treadmill or track?

3 Miles for Lunch

Posted by Melissa on October 18, 2011 5 comments

I was slammed this morning at work. When I finally came up for air, it was already 1pm and my to-do list only 1/4 of the way done. The thought of eating lunch at my desk was incredibly unappealing – I needed to get out of the office. At 1:09, I grabbed my gym bag and headed out to Gold’s for a workout.

Since I was on my lunch break, getting in my planned 3 miles would be nothing short of a challenge. I had 60 minutes to get to the gym, change, warm-up, run 3 miles, cool down, change, and get back to work.

After 5 minutes of walking on the treadmill, I ran a warm-up mile in 10:30. Uh, since when are my “warm-up” miles at a 10:30 pace? Just a couple months ago I was using that as my tempo pace.

During miles 2 & 3, I ran 400 repeats with 400 recovery jogs. My recovery jog pace today = 400 repeat pace in the days leading up to IBM. Definite improvement.

Mile 2: 9:24

Mile 3: 9:03

Normally I’d wrap up the run with a slower mile, but I was pressed for time. I’ve always wondered if I could complete the 5k distance in under 30 minutes, so I pushed for an additional tenth of a mile and finished in 29:47. The pace I was running for the better half of the 3rd mile and final .1? 8:34

Surprisingly, my lungs did not explode and my legs did not detach themselves from my body. I really think I love speed work. Seeing results make those workouts so worth it.

Added bonus from my speedy run? I was able to be back at my desk by 2:08, one minute early.

Do you ever workout at lunch? Do you love or hate speedwork?

One step at a time

Posted by Melissa on October 17, 2011 6 comments

I took this evening off from the gym. It was glorious. There is something about a well deserved rest day after a tough run that I really enjoy. I iced my finicky shins and rested my tired legs yesterday, but there was one thing I forgot to do: spend some quality time with my foam roller.

When I awoke this morning, my calves were happily tucked inside their compression sleeves but my quads were neglected and pissed. They hadn’t received nearly enough love yesterday and continued to remind me of that fact all. day. long. I spent some time with Mr. Red after work today, and have another session scheduled before bed.

On the weekly workout goals front, the best way for me to be held accountable is to sing them loud for all to hear:

Too soon for Christmas references? No such thing! Apparently Macy’s has the same thought process – they already had their decorations up this weekend when I was there.

Anyway, here’s my workout plan for the week:

Monday	Rest Day
Tuesday	3 mile run + Austin Trash Run
Wednesday	XT (elliptical or bike)
Thursday	3 mile run + Yoga
Friday	XT or Rest Day
Saturday	8 mile run
Sunday	XT + IM 70.3 Austin volunteering

Proper tapering? I think so. I’ll recap my progress on Sunday evening.

Is it weird that I’m already thinking about training for a second marathon? I know the first will be tough, but I’m most worried because it’s uncharted territory. I won’t bat an eye or think twice about registering for a half marathon because I’ve completed five. I was even registered for my second before I ran my first. I know the distance, and I know I can finish successfully. I feel like once I cover 26.2, it will feel a tiny bit less daunting. It’s still a marathon after all.

I’ve got my eye on a spring marathon and I’m contemplating throwing my name into the lottery for ING NYC. The only thing drawback to New York is training in the Texas summer again. Ugh. But that race is definitely on my to-do list.

Of course, I still have another goal to accomplish before then: smashing my half marathon PR.

One step at a time.

Taper Time

Posted by Melissa on October 11, 2011 10 comments

My last official “long” run was this weekend. I had planned my 20 for 10/9, which fell on the same day as See Jane Run. I hit 24 Hour Fitness on Friday on my way home from work to sign up for a 3-day guest pass. Running at 4am by myself outside was not happening, not to mention the fact it would be 4am, super dark, and in the rain. My alarm went off at the ungodly time of 2:10am on Sunday. I drank a glass of Nuun, ate a Larabar, packed up everything I needed for the race and headed down to the gym.

It was raining pretty steadily when I arrived at the gym around 3:45, so I was happy I made the decision to run 7 on the treadmill. Yes, you read that correctly, I was happy to run on the treadmill. I had the entire gym to myself, which was nice. When I was finished, I puddle hopped my way back to the car and made my way to the race site. I knew parking for See Jane Run was unfortunately in a field, so I immediately racked my brain for somewhere other than flooded Mueller Park to leave my car. I used to work right around the corner, so I knew of a couple parking lots I could leave my car in for a few hours. However, it wasn’t long before I realized parking would be the least of my worries.

If you read any of Carly’s posts from the past few days, you know the race ended up being cancelled due to inclement weather. The runners’ response has been overwhelmingly negative, and some of them who commented on See Jane Run’s Facebook page were downright rude. It gets me so fired up to hear people ream out the race director for cancelling the race (thunder? lightning? hello?), not refunding their money (standard procedure for road races), not giving them a medal (you don’t get a finisher’s medal because .. you didn’t finish), and not rescheduling the race (what about the out-of-town runners? They’re expected to be able to just come back to Austin again on a whim? Not everyone can afford that.) I thought this post from Words from a Wellness Warrior was a refreshing take on the situation, reminding everyone what running is all about.

My one and only issue with Sunday was that Rogue Running & Red Licorice tweeted about the race cancellation before we heard about it from See Jane Run. Oh, and the fact that I was awake at 2am when I didn’t have to be, but that is no one’s fault but my own…

End rant.

Shortly after 7am I had a 20oz cup of steaming java in my hand and all was right in the world again. Thank you, Carly! Despite the caffeine I was consuming, fatigue was setting in. Hmm, I wonder why… maybe that early wakeup call? The race may have been cancelled, but I had been planning for months to be running 13.1 (+ 7) on October 9th. The rain was still coming down and the thunder/lightning still were making their presence known. Running at Brushy Creek was not an option. As much as I wanted to avoid it, I knew I only had one choice: run my half marathon on a treadmill at Gold’s.

So off to the gym I went. Ugh. You want to build mental endurance? Run 20 miles for the day on a treadmill.

I would recommend watching The Departed on TV while running this distance. The movie + commercials killed three hours.

I would not recommend chugging a venti Starbucks coffee before 13.1 miles.

But finally, my last long run is DONE!

I am less than three weeks out from race day. I can’t believe it.

Congratulations to Angie, Randee, and Cely who all finished their first marathon in Chicago this past weekend! Great job ladies!

Procrastination: 100 Miles in May Edition

Posted by Melissa on May 19, 2011 2 comments

I’ve always been fantastic at procrastinating.

School project assigned on a Monday night, due the following week at 7pm? Started at 5pm on Monday and I’d be outside the classroom on my laptop working on it right up until class started.

12 page paper due at 1pm, with an entire semester to prepare for it? I started it at 2am the day of. (I received an A on that paper, by the way. I work best under pressure!)

Laundry that needs to be done that I have an entire weekend to tackle? I’m just loading it into the washer at 8pm Sunday night.

You get the picture. I wait until the last minute to do everything. It’s a terrible habit, one that I just can’t seem to kick no matter how hard I try. I don’t know why I thought this 100 Miles in May challenge would be any different.

Week 1

Week 2

Uh yeah, not going so well. After some calculations and reevaluating my plan of attack, I realized I had two options:

quit the challenge and quietly delete the previous post where I declared I was participating in it. Destroy the evidence and deny, deny, deny. Huh, what challenge? Don’t know what you’re talking about…

OR
step up my game and finish out the month strong, even if I don’t nail the total 100 mile goal

After much deliberation, I decided on option two. The month was still worth salvaging, and any miles were better than throwing in the towel altogether.

I attempted three times this week to wake up at 4am to make it to the gym before work. Didn’t happen. I launched a new plan: workout at lunch! Initially I hated it. I felt rushed to get to the gym, get changed, and knock out some cardio. And then with my heart racing afterwards, I had to hurriedly get changed, make myself presentable, and bolt back to the office.

But what do you know, I found myself packing a gym bag again on Tuesday night. And again last night. I think I may have fallen in love with my mid-day stress reliever!

Since Monday I’ve been to the gym four consecutive days, with double sessions on the last three of them. WHO AM I?! The miles are adding up, and I’m even getting in strength training sessions every other day.

Week 3

I know this isn’t exactly the idea of the challenge. It’s supposed to inspire you to do a little bit each day, be active, stay healthy. Not “cram-as-many-miles-in-as-you-can-in-two-weeks” I’ve obviously turned it into.

However, I’m glad I didn’t cave & quit as I tend to do when the going gets tough. And honestly I feel incredible this week. I’m sleeping better, and I feel more in shape than I have in a long time. As an added bonus – I’ve discovered my love for lunchtime workouts. This is going to help immensely, because 90% of the time I am successful at talking myself out of my evening workouts on the hour+ commute home.

I just might hit that 100 mile mark!

It’s “that” day again

Posted by Melissa on February 7, 2011 1 comment

Happy Monday! I am bound and determined to get this week started on a good note. I’m putting my best foot forward in hopes to tackle the worst day of the week with a smile on my face.

I was up at 4 this morning, and at the gym by 5 armed with headphones and a killer wine hangover. I knocked out a 2 mile walk/run combo. Nothing strenuous since today is technically a rest day, but I wanted to at least start the week off in the gym. I think it will set a tone for the rest of the week.

When I returned home, I found these pups camped out on the couch like they owned the place: