One of those 1 in 100 sleeps & a tough workout

I had one of those sleeps Sunday night where you wake up thinking your alarm is about to go off, then realise you still have 3+ hours to sleep. They sure don’t come around often so I treasured it! I still woke up before my alarm so it gave me plenty of time in the morning to make food for the day:

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After work I had an orientation at the gym I’ve just joined. This gym is the biggest one I’ve ever seen. Most of the local gyms I’ve seen would have easily fitted into the floor space at least 4 times. I joined mainly for classes so while I was there last night I booked in for a Ride (Spin) class on Thursday morning. The guy who showed me around was nice enough, I did have to specify I wasn’t looking for a trainer a couple of times and I found out he was BIG on high fives (I didn’t hear him the first time and kind of left him hanging…) We didn’t quite get through the extensive orientation they have so I’m heading back first thing tomorrow morning.

My IT band was playing up a wee bit on Monday after the long run – lucky I had a massage booked in tonight so I can get any niggles sorted before the race on Sunday!!

I got a text from my doctor yesterday as well – apparently all my results were perfect (a good thing!) but I’m now wondering why I was so tired last week. We shall just have to see how this week goes!

 This morning started with Kate: I was warned when I stepped in the door… Andrea (slightly laughing) “Have fun today, she’s in a mean mood… That was a tough workout”. We started with some boxing for a warm up and as she was making me doing some knee strikes (that’s what Google told me they were called – I’d never done them before) I remembered what this month’s challenge was – how dare she make my legs tired before I get to do the challenge!!… So I grabbed the kettlebell & had a Swiss ball behind my back: I had to do 10 squats, 10 squat pulses and then stay in a wall sit for as long as I could. I can’t remember what my time was last week; I think it was around a minute. Anyway I sat there and chatted for a while, it got really hard and when I stopped I thought I heard her say 2mins something… Turns out it was almost 5mins which is almost double the longest time I remember doing a wall sit for WHAAAAT?? Either Kate is really good at distracting me now or I was good at distracting myself telling Kate about the good looking guy trainer I met haha…

We got into some good strength work after that, I’m certain I will be dreaming about bench press & leg presses tonight…

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GOALS FOR THE WEEK:

I’ve realised I eat well through the day, but if I come home before exercising I end up mindless snacking – and not on good choices. There aren’t many ‘bad’ food choices (things like muesli bars etc. that Liam likes to take for his work snacks) in the house this week but I’ve made sure there are lots of good ones; be it hummus and carrots, grapes etc. so if I am legitimately hungry I can go for those instead.

Complete the Pumped homework: This week is a list of reps to complete during the week – a total of 1101 reps & bonus challenge of 1101 secs of huffy puffy every day (18min 21 sec to be exact!). I’ve got a little chart I’ve printed off to keep track 🙂

Complete Sunday’s 10km race: It has some elevation in it on the way back by the looks of mapmyrun. Considering last week’s run & the below elevation (I REALLY need to start adding in hills to my training) I’ll be pretty happy if I come in under 70mins.

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Have you got any races planned this week?

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Protein balls I’m pretty sure were made with unicorn glitter & new gear!

Tuesday morning was a session with The Boss. I was slightly hesitant as I walked into the studio because last week I wasn’t feeling 100% and the session ended badly – was REALLY hoping it wasn’t a repeat of that!

It turned out to be a really enjoyable session. We spent most of it doing free weight work that I haven’t done before. I’ll admit the arms were a bit shaky afterwards – always a good sign!

The one issue I did have was my monthly goals. I wanted to be able to do 15 nose to ground press ups, I’ve been at 10-11 for a little while now but my lower back seems to start hurting around the 7th one (same with Planks!). I found this article with some strengthening exercises so I’m going to do them a few times a week and hopefully it starts to help me improve!

At the end of that session another Pumped athlete turned up with some protein balls for Kate and I was lucky enough to try one. Holy mother of unicorn glitter it was delicious! I’m going to try and get the recipe off her I promise! I ate it before I thought about taking a picture but they looked like this:

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Then something happened at lunchtime… The table conversation started on a runner at work who is currently injured. Someone piped up and said “runners never look happy”. They were joking about it but then someone else came back with “watch out, you’re sitting next to a runner, you don’t want to get hit…” Now I was being a tad antisocial at the time engrossed with Game of Thrones on my Kindle. I wasn’t offended that people said runners never look happy but I was secretly jumping for joy that someone that I don’t spend time with outside of work thought of me as an actual runner! I haven’t really labelled myself as a runner yet, I’m not entirely sure why so this comment totally made my day!! So I need to start changing my thinking… I found this, I run so I must be a runner!!

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Wednesday morning I set myself a time limit and started on the deck of cards. I got half way through but seemed to get many high cards so tomorrow morning shouldn’t take me as long to finish the deck.

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Wednesday was DOMS day, like I can feel my whole arm when I hold my coffee cup DOMS… I knew it was going to hit me hard today because I started to feel it creeping in Tuesday evening. Press ups and burpees were hard to do with the card game in the morning so circuit could be interesting later on! What’s the good side to this madness you ask? Feeling DOMS in places I don’t normally!

It came time for circuit and it was HARD. We had intervals again tonight: 45sec on a station, 15 sec rest and then a further 30sec on the same station. I started with Lat pull and man could I feel my upper body! After all our stations we went back outside for some reps. Each set we had a few different reps to do followed by a sprint to the letter box – we had an allotted time in which we had to complete as many rounds as we could. The last set we did wasn’t timed but I got the blame thanks for reminding Kate about this horrid exercise when she read my blog earlier in the week! I wrote about it here, still don’t know the name of it but I think they should be called crab walk press ups. We did 20, sprinted to the letter then 15, 10 & 5.

During circuit Kate sneakily asked us a question “What are you doing after this?” I laughed and said nothing (as in I was thinking to myself I won’t be able to do anything after this!). I didn’t think it was a loaded question but it turns out she suspected she had an uneven number for the next circuit (the girls that are doing the 100 Day Challenge this time around) and she had planned a boxing based circuit for them. Who ended up staying?? ME… I was pretty tired by this stage but managed to get through the second circuit and got to know a new Pumped athlete Tash who joined up to do the 100 Day Challenge. For someone who had never done boxing before she had a good punch on her! The funniest moment of that class was one particular boxing station. From memory we did 50 left/rights and then we had to do something that took me back to being a toddler… The pad holder would make a v shape with their body (hands/feet on the ground & bum in the air) and the boxer had to crawl under. Then pad holder would lay on the ground while the boxer jumped over… 5 times… then we repeated the station as many times as we could in the allotted time before swapping gloves/pads. Doing the pad holder V shape, lying down and then going back to the V shape was surprisingly harder than it looked. Plus I got the giggles – it’s interesting crawling in boxing gloves too lol!

 

Thursday morning I got up and remembered I had some cards left over from yesterday! It didn’t take me as long to get through the last half because I had got a lot of the high cards yesterday but the ab exercises were the ones I felt the most this morning. Now to reshuffle them ready for next time!

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Thursday night I wasn’t sure if Liam was going to be running with me or not. This is the first week he has hockey practice and so going forward his PT session has moved from Wednesday to Thursday. He does have time to do a 45min-ish run beforehand but his PT session is usually pretty intense so he was still deciding if he still wanted to run on Thursdays with me. This week he decided not skip the run, the Tuesday running group I’ve been meaning to attend was postponed this week to Thursday so I met up with Anita (running coach) and a few others. They have been working on some interval running and to be honest I haven’t been following this part of the running schedule so far. We did a light jog to warm up then it was 3min on, 2mins recovery. The 3mins was supposed to be around 70% effort so faster than I would normally run but not so fast that I couldn’t sustain it for the whole 3mins. Anita also critiqued me a little on my running technique so for the session I was trying really hard to work on shorter/faster steps and making sure my shoulders aren’t moving as much as my arms were. Increasing the amount of steps I was taking each minute was an interesting feeling, to begin with my brain was telling me I was working so much harder so I must be getting tired faster but it did get a little easier and started to feel a little more natural.

Overall it was a really enjoyable run and I got to spend some time with girls I don’t normally see.

Friday is rest day for me and I relished lying in bed a little longer than normal – Liam even brought me a coffee to sip on! We also had a family dinner out for Jude’s (Dad’s wife) birthday at Buddha Stix (Asian cuisine) I’ve been meaning to go for ages so I was pretty happy when dad suggested it! 

I may have gone a little overboard at Rebel Sport today… They had a sale on Nike gear and I REALLY needed some new 3/4 pants. I only had one pair left and the cord on them broke months ago so I’ve only been able to tie up one side… The cord stretches and then they keep slipping down. ANYWAY I found some replacements but I also may have purchased some other items as well. You see, I got new running shoes a couple of months ago:

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Both pairs are awesome but the problem?? I had purple/pink workout gear and I like to match… So this is what I ended up bringing home with me today:

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When did you start calling yourself a runner?

Do you have like to have matching workout gear?

Hot running weather and way too many burpees…

Sleep wasn’t my friend Monday night and so I was slightly dreading an early morning workout with The Boss knowing I was already a little sore from her ‘burpee’ circuit yesterday. We started with the monthly challenge. Normally it’s something fitness related but this month we have a time limit to throw little hoops and see how many we get on the holder. Last week I got a big fat zero but I managed to get two this time around – one being my first throw! Next was a warm-up, well I say warm up but it took quite a long time… We normally do some boxing to warm up but this time I did a mixture of boxing and reps. 100 left right punches, 10 burpees then 90 hooks, 20 press ups. You get the idea? We went from 100 to 10 (with the reps getting higher as the punches got lower). Finished off the session with some strength work which felt harder than normal but I did get through all my reps J

I mentioned in my last post that I’ve had a mare on the food front over the last couple of weeks so I had a chat with Kate yesterday morning about being held accountable daily for few weeks while I get myself back into a healthy food routine.  She is going to randomly check my online diary/calorie intake and if it’s not up to date or I have gone over my calorie goal for the day I lose money. I don’t always follow a calorie diary but I do find that’s a very helpful way to get back on track if I’ve gone off the rails a little.

After that workout I was feeling my body I still had a run later in the day. We missed our long run on Sunday due to sports games: Liam thought the NRL Nines would finish around 6pm like it had the day before but it ended up finishing just after 8pm and I fell asleep (very unlike me).

Tuesday night’s run was hard but I actually enjoyed it at the same time?! Is that a thing?! It was one of the hottest days we’ve had here this summer, come 5pm it was still around 31⁰C. Normally I would hold off until it cooled before going out but I had a hair appointment. This run was my 3rd 10km run ever but I felt like I could have easily kept going (if I didn’t have other places to be) and I started to feel confident that I can actually do this half marathon in a good time. The first 4-5kms my legs were pretty stiff, it was flippin’ hot but I noticed I wasn’t having to coach myself on as much as I normally do to keep going, especially in the last half which is normally where I struggle the most.

Fuelling for longer runs: I’ve done a little research on this over the past couple of weeks and I think I need to start trying out little amounts on my weekend runs. I really dislike having to carry things whilst running though. Last night was the first time I’d carried a drink bottle with me because it was so hot and I didn’t want to have to stop for a drinking fountain but I was cursing it the whole way around. I do have a hydration pack at home that I will probably start using for my weekend running, that way I can carry some magical energy goodness with me and still keep my hands free (and look hard core at the same time because I’m wearing the pack in the first place…). I haven’t had much luck with any sort of gel, my stomach can only handle a tiny amount at a time and with most gels having a rip of top you can’t really save some for later without getting it everywhere. I quite like the sports beans though as I can take one or two (while the body gets used to it) and put the rest away for later and it actually feels like I’m eating something. Problem is most places only stock the lemon/lime or orange flavours when I know there are more delicious sounding ones around… I ordered some online yesterday, along with some Em’s Power Bites to test out too – looking forward to that package turning up 😉

Wednesday morning was dark, I wasn’t impressed! I met up with Dee for a circuit at the netball courts in Hagley: round two of the homework. She was running a little late and we did a pretty decent warm up so only got through half of each circuit in the end. Darkness is creeping in which is the one thing I dislike about the colder months: exercising in the dark! Circuit tonight consisted of WAY to many squats and burpees for my liking, legs hadn’t recovered from doing them over the last two days.

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My time trial run yesterday (Thursday) was tough. I may have started out way too fast; I was panting, struggling to get my breath and felt like I wouldn’t be able to keep going.  I slowed considerably during the last half of the km and got a time of 6:03. I managed negative splits for the entire run (last km finishing 5:30) but missed my PB by 8 seconds.

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Today is ‘rest day’ but I set a goal at the beginning of the week that I would complete a minimum of 20mins exercise each day. We went to the first Crusaders game tonight so I told Liam we will be parking further away and walking in, a 15min brisk walk to the stadium.

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I’m looking forward to the weekend it’s going to be busy though! I’m doing two events: 
Saturday – A Run to Remember (12km trail/road course) 
Sunday – The Color Run

 

 Are you entered in any races this weekend?

How do you feel when you just miss out on a PB?

Motivation comes from the strangest places sometimes…

 

 

Motivation: It comes in many forms and more often that you like it sometimes seems to disappear right when you need it…

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I was talking to a girl at work over our lunch break on Friday. She’s one of these tiny girls who eats everything (I mean everything! I like to call her ‘hobbit’ because she’ll have TWO breakfasts or dinners quite frequently), never exercises and stays tiny. We quite often chat and lately she’s actually been talking about getting on the fitness bandwagon as she jokes about how she expects her fast metabolism won’t last her whole life and she would like to get into good habits before it stops and she balloons.

She made a comment to me about how she is struggling to get into new habits and being motivated to do something when she seems to stay a healthy size without it already. She looked at me and said “it must be good for you being in the habit of lots of exercise never having to worry about needing motivation”

I WISH!! On one hand I felt quite awesome that she (being a nice healthy weight, thin girl) was thinking that I (struggling to quite literally work my butt off for years and still not quite yet in ‘healthy weight range’) could be this amazing, always motivated fitness god. I guess she didn’t quite go THAT far in her explanation but in my eyes someone who is ALWAYS motivated MUST be a god…

She doesn’t know it yet but my motivation for the weekend came from this conversation. I was exhausted Wednesday for some reason so I ended up skipping circuit after work and getting a very early night. Thursday I woke up feeling like I hadn’t slept and was even told I look like crap when I got to work… Always a good conversation to start the day: NOT. Liam and I had been invited out for tea that night and I basically had enough time to make a salad and leave so I had planned to swap my run to Friday evening. I was saying that it’s ok because Friday is my rest day so I would just swap the two. While this in theory is ok, it postpones my exercise and makes it more likely to not happen, come Friday my scumbag brain would start to say: ‘I’ve already put it off a day so why not more’ and herein begin the doom cycle of laziness. So Friday was spent determined to follow through and not being the doom cycle of laziness.

I was feeling a bit slack having two days rest in a row so I really pushed myself during my 5km time trial and it paid off. I knocked 40sec off my PB! I had a laugh at the end because I had been telling Liam that I felt like I was going really well in the first km, but had felt like I was slower on the rest. As you can see below my first km was actually the slowest…

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On our walk back to the car after the run we came across a horse being walked, not very normal at all for us to see this in Hagley Park!

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Saturday was spent running errands mostly, including buying some new running gear (YES!) so being a girl I had to test some of it out ASAP! I took a friend of mine up Rapaki Track (8km in total) who doesn’t do many hill workouts so it ended up being a longer time than usual but it was still nice to get out there and help to motivate each other. 

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Sunday was a 7km run which I think I did quite well in. I averaged around 6:30 per km and wasn’t complaining as much as I had in the last few (apparently according to Liam). It was drizzly at the time so it got quite humid but unlike a few runs lately there wasn’t much wind (very pleased!).

Today was PT again (best part of my day!) It was a pretty hard session as per usual, really felt that leg press today :/ There was an uneven number for boxing class so I ended up staying for that as well. Arms are pretty dead now but it was worth it and it’s always nice to see some of the other Pumped ladies.

Kate also started a competition today called Fat Free February, partly to assist one of our Pumped members with her fundraising efforts for a friends daughter (https://www.givealittle.co.nz/cause/HelpMissAva) as well a slight monetary incentive for us as well. We pay an entry fee which goes into the bucket of winnings for the three with the highest weight loss (Based on body percentage so it’s a bit more fair all round), then each week when we weigh in if we gain weight we have to donate $5 to Ava’s Adventures. If we loose weight we can decide to keep the money or donate it anyway. Sounds like a good challenge to me!

Oh my… Legs & Butt Week!

The Boss gave us more homework this week, the main star being a Legs & Butt Circuit which we need to try to complete as many times as we can:
20 Step ups
20 Jump/lunge squats
20 Jump lunges
20 Wide/narrow squat jumps
20 Knee repeaters on each side
20 Deep wide squats
20 Wide squat jumps
20 Two feet jump forward into a deep squat, two little jumps back
20 Lunge hops each leg
20 Burpees
1min  Squat hold
1min Squat pulses
(Everyone who’s done one so far is cursing it)

I also have to do 162 press ups (my age x 3 and because I’m under 30 I have to double it), 100 walking lunges and increase my plank by 5sec every day.

I was pretty exhausted when I got home from work last night I skipped my run but today I’m back on track with circuit. It was a good session (even though I’m still suffering from DOMs after back to back PT & Boxing class on Monday) and she put emphasis on Legs & Butt week by starting with 100 deep squats. Phewf! Our circuit was broken up tonight: We’d do two stations followed by a short run and some interval reps outside (20secs fast, 10sec rest x4). You guessed it… the majority of these reps were legs & butt related – the squat pulses near the end seemed to get everyone.

I’ve been a bit excited the last couple of days about my upcoming half marathon (even though it’s still 16 ½ weeks away) but between Kate sending out details yesterday for our weekend trip away and St Clair posting beautiful pictures of the vineyards we are going to be running in it’s been good motivation. Check out a couple of the pictures on the front page of their website.

http://vineyardhalf.com/

Note to self: PT then Boxing = Sleepy me

Yesterday’s run was the hardest one I’ve come across in a long time… I seriously got to the 1km mark and lost all motivation. Luckily Liam was with me, he told me to keep going and reminded me of my goal to run 5km again by yesterday AND my ugly consequence of 200 burpees if I didn’t achieve it on time. So all I did while I was hating myself for still running was think about my consequence, my mind was replaying over and over “200 burpees, 200 burpees, you got this! Or you have to do 200 burpees”. It took almost the next 3km to get my thinking back on the right track and I was then able to pick up my pace and really enjoyed the last km.

The bonus of finishing my run yesterday was realising that I’d also achieved my time goal of a 5km in under 32.5mins. About half way around because I was struggling I had decided to focus on finishing rather than doing the fastest time I’ve ever done so to get both – I was pretty amazing!

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I was also able to tick off a 2min plank again – next goal is 4mins 🙂

Today was PT with Kate, it was the first time in ages that I’d done a session after work rather than first thing in the morning so my routine was put out a wee bit but it was still a fantastic workout nevertheless! Similar session to last week but I only did Leg Press & Lat Pull (no Bench Press). She decided it would be ‘fun’ to do reps in sets of 100 today, at least to start with – phewf!

After my PT session Kate has a group boxing class – she wasn’t quite sure who was actually turning up so she asked me to be her back up boxer if she had an uneven number. I must have agreed to this at the start of my last PT rather than at the end when my arms were already dead… It was an uneven number so I had 10mins to rest & hydrate before an hour of boxing.

I actually felt pretty good through most of the boxing class and meet a couple of new people which is always nice. Two hours later however I’m pretty tired and ready for an early night…