Saturday, December 31, 2011
Wednesday, December 28, 2011
This is the time of year that I like to call “Crimbo Limbo”. For those of you not hailing from the British Isles, “Crimbo” is slang for Christmas. This is that awkward time of year between Christmas hols and New Years, compounded even more this year by the fact that Christmas fell on a Sunday and Boxing Day fell on a Monday, so I didn’t actually get back to work until today (Wednesday). I’m leaving early-ish on Friday (hopefully) to visit the boyfriend in DC for our very first New Years Eve spent together in 3 years.
Running was a bit dodgy this week. I drove down to New Jersey on Friday night and got to the hotel I’d booked WAY earlier than planned (5 pm). With the weather good and me in fine spirits, I planned to just continue on, but decided to stop at the hotel anyway since I had paid for a room and figured I’d take a quick nap and go for a run. The a/c was making strange clicking noises for the whole 2 hour nap so it didn’t go as planned, but I did get on the treadmill. I was honestly not feeling the run, and cranked out 2 miles before heading back on the road.
Knowing that Christmas was imminent, I went for a run on Christmas Eve. 5 whole miles. It honestly felt great… knees were good, everything was good. I was just not really in that running frame of mind and the treadmill had a mounted TV with dodgy audio, so it made the run feel longer having to watch Keeping Up with the Kardashians in one ear. I did a very quick upper body session on Christmas Day that was supposed to go longer but I was tuckered out from the travelling and the long run the day before, so I packed it in after 30 minutes.
I left late on Monday and arrived at 6 am yesterday morning, so yesterday was a write-off. Today I do plan to go for at least 4ish miles with my cousin. I’ve been eating junk food all week including MIL’s cookies and Buffalo Wild Wings (death), so it’ll be nice to get back on track. My cousin in Scotland will be getting married in February and I have a skintight red dress to fit into by then, so I NEED to get my shiz together.
I’ve noticed that I normally just post about my workouts and I feel that I should offer more to my loyal blog followers, so I’m going to offer up examples of my favourite workouts for other people to try.
Today is the Song Interval Session
I was talking to my boyfriend today about running music and how he makes fun of me that I have about 20 different running-related iPod playlists. One playlist is called “Song Intervals”. I basically create interval sessions based off of songs that I’m running too (fast songs, slow songs, etc). It goes a little like this:
I usually determine how long I want to run for first. Let’s say I want to do a 40 minute run. Each song on my playlist probably averages about 4 min/song, so running for 40 minutes, I’d go through about 10 songs, give or take.
Next, I determine my running speeds and how I plan to divvy up my song intervals. Do I want to increase speed during a fast chorus, or do I want to maintain one speed throughout an entire song? Depending on how ADD I feel that day, I usually go with one speed per song. I pick my speed intervals based on songs.
In a sample workout, I’ll maybe pick 6.0 mph for slower songs, 6.5 mph for mid-tempo songs, and 7.0 mph for fast songs. I have to bear in mind that two or three fast songs could come up in a row (when I set the iPod to shuffle), so I could conceivably have to maintain 7 mph for 10-15 minutes. This is why it’s best to be conservative when picking speeds.
Here’s a sample workout:
For example (just off my playlist now):
1. Drowning by Avicii ft Laura V (slowish – maintain 6.0 mph)
2. Long Way Down by Goo Goo Dolls (fast 7.0 mph)
3. Untouched by The Veronicas (fast 7.0 mph)
4. Drive My Soul by Lights (6.0 mph)
5. Chelsea Dagger by the Fratellis (I call it mid-tempo, 6.5 mph)
6. C’Mon by Tiesto ft Busta Rhymes (fast 7.0 mph)
7. About You Now by Sugababes (mid 6.5 mph)
8. Without You by David Guetta ft Usher (6.0 mph)
9. Bury Your Head by Saosin (fast 7.0 mph)
10. Up by James Morrison ft Jessie J (slow 6.0 mph)
Let’s say each song was exactly 4 min, the workout would be 40 min with an average pace of 6.5 mph, therefore resulting in a 4.3 mile run with 518 calories burned (for me, a 160 lb woman).
Numbers will of course vary depending on the songs and the actual amount of time you spend running, but it generally ends up averaging out.
And all I had to do was just listen to 10 songs :)
Wednesday, December 21, 2011
Running-wise, well… I was SUPPOSED to go to the Buffet des Continents with my cousin and family on Monday as I will be ditching them at Christmas to be in New Jersey. My dad is very reluctant to accept change, so we ended up at Swiss Chalet (all you can eat buffet vs. 500 calorie rotisserie chicken meal). In preparation for this massive meal, I decided to just “go for it” and run 5 miles. At the end of the day, I’d run 5.3 miles and had done an arm workout. It felt amazing and I was just cranking out the miles nae problem. The only issue was my left knee into my fifth mile. Something to watch out for, but I think some leg strengthening will help with that.
I didn’t run yesterday as I’d only gotten 5.5 hours of sleep the night before and was just in a bad emotional state. Usually I run in those situations, but I was SO exhausted. I was sitting on the couch at 8 pm and was violently shaking from being so cold/tired. My muscles couldn’t even function properly. It was quite distressing, actually. I went straight to bed and woke up today at the usual time (6:15 am). I feel much better today. Unfortunately, I have a work lunch so can’t run then and a spray tan after work. Yes, yes, a dumb reason to not run, but I really can’t sweat/shower for a few hours after a tan! Perhaps I will let it sink in and go for my run around 9 pm tonight. We’ll see!
Tuesday, December 13, 2011
Due to only getting 6 hours of sleep on Sunday night and 5.5 hours of sleep last night, I've decided to skip today's workout and reserve that energy for my brain. Law exam tomorrow and geography exam on Friday. Feeling confident about the former, but the latter is a bit daunting. Luckily for me, I have a very good idea of what to expect on the final in terms of lecture content, so I'm hoping to narrow the scope of my lectures down to what's required. My goal for that course is just to pass it. So far, I have about a B in the class, so it's not like I'm teetering on the brink of pass/fail, but exams still stress me out nonetheless.
Sunday, December 11, 2011
Thursday, December 8, 2011
Wednesday, December 7, 2011
The run felt absolutely amazing and I was just stunned at how far along my cardio has come since surgery. I'm better than I was BEFORE surgery. That being said, I did feel a bit of pain in my internal surgery spot that I'm keeping an eye on... but I felt good. Legs felt good, tendons felt good... this challenge has just been amazing for me. Two more 3 mile runs and I've hit 20 miles per week without even trying (which is big for me!). I thought 20 mpw was a far-away goal, but I've definitely realized it's closer than I thought!