Workout Recap: Week 10

Compared to last week’s run in a thunderstorm and unexpectedly hitting my 15k run milestone, this week was pretty tame. I did an upper body gym session on Monday, leg day on Thursday, and a nice quick 5k on a snowy trail on Saturday morning. I also tried my hand at making apple chips, which were a success, and made some more cocoa date balls to try and offset my craving for baked goods that inevitably comes with this season.

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The finished apple chips. They were gobbled up very quickly!

Monday: Chest/Triceps/Shoulders

I was back at the big-league bench press this week and was able to add a little bit more weight to the bar. I still have a fair ways to go to reach my goal of benching 100 lbs (I’m currently able to bench 3×7 @ 60 lbs) but I still have 5 months to go before my goal deadline and I think I should be able to make it!

Workout:
5 minute warm-up on the treadmill
Bench press
Incline flyes
Lying dumbbell triceps extensions
One arm rows + kickbacks
Cable rope triceps pulldowns
Seated dumbbell shoulder press
Front raises
5 minute cool-down on the treadmill

Thursday: Leg Day

I was able to get a rack this time around instead of using the Smith machine. It was definitely harder! I don’t think I fully appreciated being able to push back against the Smith machine with my heels the last time around until I couldn’t take advantage of it this week. I was able to do a full four sets of 12 reps at 65 lbs this week, so I don’t think I’ve been challenging myself enough with these. I’m going to be stepping up the weight a fair bit next time to make sure I reach my goal of 150 lbs on time. I also tried out Bosu ball lunges thinking that it would be a nice way to challenge those support muscles while I lunge. Well it was a challenge alright! I almost fell over multiple times but managed to mostly save face. They were much more challenging than I was expecting and I’m looking forward to getting better at them!

Workout:
5 minute warm-up on the treadmill
Squats
Seated calf raises
Hip adductors
Hip abductors
Deadlifts
Bosu ball lunges
Kettle bell swings

Saturday: Morning Run in the Snow
5km – 28:12 (5:37/km)

It’s finally snowed here in Southern Ontario!! This may be bad news for some, but I’m one of those people who can’t wait for it to snow once October/November rolls around. I am a little concerned that with the snow will come some slippery conditions for running, but this also means that I have an excuse to go into the running store to get more winter gear!

There was only a little bit of snow on the ground Saturday morning so it wasn’t too slippery. I could feel the snow slip a little bit under my toe when I pushed off, but it was no worse than running on mostly wet sand. I did half of my run on a nearby trail so that I could soak in the winter wonderland view.

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On Sunday it snowed most of the day so we have even more snow on the ground now and I’m really hoping that it will stick around for Christmas! All this snow also means that it’s almost snowboarding and skating season! The pond down the street hasn’t totally frozen over yet, but I’m keeping my fingers crossed that it won’t be long now. It’s always so much fun to throw on a pair of skates and go whisking about for an hour or so.

What are your favourite wintertime activities?

What’s your secret to staying warm while enjoying the snow?

 

 

15k and a Run Through the Rain

I had a very interesting week running-wise this past week. I swapped out one of my gym nights for a quick run after work and ended up running in the middle of the pouring rain and a thunderstorm! In December! I didn’t even know that was possible. Then on Saturday I set out for my usual morning run and half-jokingly set myself a turnaround point that was very far down the road, which I actually made it to, and surprised myself by finishing my first ever 15k!

It’s also beginning to feel a little more like Christmas. The temperature, though still a little warmer than I’d like, is gradually getting colder which means that it’s more likely any precipitation will be snow (hooray!) and people in the neighbourhood have started putting up their lights and it looks really pretty at night. I mailed out all my Christmas cards on Saturday and have one more present to buy before I can check that off my list. I have also begun to consume large amounts of egg nog, which may pose a problem for my goal of eating healthy haha.

The downside of the weather turning cold is that I’ve realized that I have very little winter running gear. I have a couple of pairs of thicker leggings, a nice jacket that has served me pretty well so far, and some thin gloves, but I don’t think they’ll be a match for the full force of the Canadian winter. I’m hoping to get a bunch of winter running gear for Christmas, but I need to figure out what to ask for first. I’m thinking I’d like to get a buff that I can wear as a scarf or ear warmer, and some warmer leggings, but beyond that I’m kind of stumped. I don’t like carrying around extra layers that I’ve pulled off when I’m running so I need to find things that are lightweight, and wicking so that I don’t have to carry my whole closet with me haha. Another thing I need to figure out soon is how I’m going to run outside when it’s icy out. Any suggestions?

Monday: Back, biceps, and shoulders

My assisted pull-up is getting stronger and stronger! I’m almost ready to take another 5 lbs off the counterbalance, which means I’ll be another 5 lbs closer to my goal of an unassisted pull-up (and to my goal of a muscle-up!). I’m still having some grip issues, especially on back days I’ve notice. I think it might be because the pull-ups take a lot of strength to hold myself up, but all I can do is keep working at it and hope it catches up in time for my deadlift goal.

Workout:
5 minute warm-up on the treadmill
Assisted pull-ups
One arm rows
Wide-grip lat pull downs
Seated cable rows
Upright rear delt row
Straight leg deadlift
Bent over reverse flies
Front raises

Wednesday: Thunder Run
3.94km – 20:24 (5:11/km)

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Me in my soaking wet gear. My hat was literally dripping water.

This run was slightly terrifying and the fastest I think I may have ever run, at least recently haha. I got home from work and immediately headed out for a run. It was already starting to rain by the time I started and as I headed out it started to get heavier and heavier. I tried my best to avoid the puddles wherever I could, but it’s really hard to see puddles in the dark.

 

As I was approaching the point where I had planned to turn around there was a big flash of light in the sky behind the houses I was running past. “That was weird,” I thought to myself “that almost looked like lightning.” I dismissed the thought though, because there’s no way there would be a thunderstorm at the beginning of December. Even though I didn’t think it could be lightning I still kind of kept an ear out for thunder, but I never heard anything. Nonetheless I turned around, just in case.

A couple minutes later, another flash lit up the sky. I knew without a doubt then that it was definitely lightning in December. Sure enough a few seconds later there was an ominous rumble of thunder. I picked up the pace, regretting that I had gotten so far from home and still had to make my way back.

img_3986I continued to run back to my house as a couple more lightning flashes lit up the sky and I started counting the seconds between the lightning and the thunder, really hoping I could make it home before the storm was right over me. At this point I was running as fast as I felt I could without sprinting down the sidewalk, not bothering at all to try and avoid puddles. I just wanted to get home without getting fried!

I made it home just fine, though I did run right up to the door when I usually stop running at the top of my block, to give myself a bit of a cool down. I was absolutely drenched, but not electrocuted, and I logged my fastest pace ever: 5:11/km (with a pace of 5:08/km for the last two kilometres on the way home).

Saturday: Surprise 15k Run
15.2km – 1h39 (6:31/km)

If this run taught me nothing else about myself, it is that I’m ridiculously stubborn sometimes (which, really, I should have already known haha). As I mentioned above, when I set out for this run I picked a point that was very far down the road I would be running on that would allow me to head north on a road and create a giant loop back to my house, without actually thinking that I would make it that far. I had run down this road two weeks ago and gotten only about halfway to this turning point so I figured that I would just gradually work my way towards this turn and eventually get to run the whole big loop.

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This was the elevation for my run.

The reality of it was that the way out was very hilly. Not nicely rolling hills with a gradual incline, but unpleasant rolling hills that were steep, had a short downhill followed by another steep uphill. Every time I thought about turning around before my turn off, I thought about having to run all those hills again, said “no way” and kept going.

The giant, long, crazy steep hills I ended up having to climb when I got to my turn off was probably worse than having to repeat the other hills (apparently I have a very flawed memory for the steepness of hills and never remember how bad they are until I’m already climbing up them) but there was no way I was turning around. See? Stubborn as heck.

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My mid-run snack, which definitely helped me not die.

Once I got to the top of the hill(s) (which required a couple of stints of walking) I was able to run the whole rest of the way home. The top of the hill was fairly flat, with only a few gently rolling hills, and then I had a nice long downhill and some flat ground to finish off my run. It was a nice change from all the uphills I’d had to do, and a large relief for my body, which by this time was pretty sore, my ankles and hips in particular (my knees joined in later in the day).

 

 

I wasn’t sure how long the whole route was since I hadn’t measured it out beforehand so I was surprised and crazy happy to find out that I’d done a full 15km when I finally got home and measured it out! I have now conquered that milestone and it will be onto the next! The weird thing is that I felt like I could have kept running longer too, as long as there weren’t any more steep uphills! However, judging by the state of my body later in the day, I should probably be a little bit more careful about tackling long distance milestones out of the blue.

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I had this amazing view at 11k. It helped keep my spirits up.

I think this week I’ll probably go for a single, shorter run to try and give my lower body a bit of a break, as my joints are still feeling a little stiff. I really don’t want to injure myself and am going to play it safe so that I can keep running in the weeks to come!

Have you ever unexpectedly reached a milestone? 

What kind of winter running gear do you wear?

How do you stay safe while running outside in icy conditions?

Graduating to the Big Leagues

Last week I hit an exciting milestone: I graduated myself to bench pressing with an olympic bar and plates! Up until now I’d been using barbells because I wasn’t sure I’d be able to lift the full bar but this week I decided that it was time to try (especially if I want to hit my bench press goal) and I managed to not crush myself!! Self-high five!

This week was pretty good for healthy eating. I did cave a bit on Friday and bought myself a chocolate bar for the first time in a couple of weeks. I was surprised to find that I felt kinda ‘meh’ about it afterward because I usually just want more. I think this desire to eat healthy is finally starting to stick! I am fully conscious, however, that Christmas season is coming up and I’m trying really hard to think of a plan to not inhale all the cookies and other goodies that come along at this time of year. So far all I’ve got is “don’t eat them all” but I think I’m going to need a little bit more structure than that haha. I did make a really tasty and super easy dinner recipe last week that I’ll be making a post about later!

Monday: Chest, Triceps, and Shoulders

Starting my week off with my bench press milestone was awesome. My workouts are now something I look forward to every week, which I’m taking to mean that I’m doing something right. It definitely makes it a heck of a lot easier to get myself out the door to the gym or for a run now that I’m enjoying it. I also find that if I’m having a hard time with motivation, taking a look at other people’s fitness journeys on Instagram gets me excited about working out. img_3947

Workout:
5 minute warm-up on the treadmill
Bench press (the big league kind!!)
Dumbbell flyes
Skull crushers
Overhead triceps extensions
Cable rope triceps pulldown
Overhead military press
One arm rows + kickbacks
Hook grip kettle bell swings

Thursday: Leg Day

I was hoping to follow up on my first squat rack session from a week and a bit ago with a second one, but unfortunately they were all in use when I got to the gym. I did a couple of other exercises first hoping one would become free, but no luck, so I settled for the Smith machine instead and added more weight than I would have if I was squatting with a regular rack (approx. 65 lbs with the weight of the bar). Hopefully next time I’ll be able to muscle my way into a rack. img_3964

Workout:
5 minute warm-up on the treadmill
Deadlifts
Seated calf raises
Squats (Smith machine)
Leg extensions
Leg press
Hip thrusts
Front raises
5 minute cool-down on the treadmill (walking)

Saturday: Run run run

All week I had been planning to do a killer hill set on Saturday. I had picked out this giant hill close to my house and I was mentally preparing myself for a gritty, gruelling workout and pushing through no matter what. I got up, put my gear on and headed over, only to realize that I was missing a key piece to this plan: a sidewalk to run on. In certain situations this wouldn’t phase me, but this hill has some pretty heavy car traffic and I didn’t want to be worrying about cars whizzing past me while I tried to mentality push myself through this workout. Instead I headed over to a set of stairs nearby and did some suicides up and down a few times and then did a long loop back home.

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It was a good workout, but I was bummed out that I didn’t get to do my killer hill set. I’m definitely going to have to scope out a good (and safe) hill to do my run on next weekend. Look out hills, I’m coming for you.

What’s your favourite kind of run to do? Are you a glutton for self-improvement through punishing runs, or do you prefer nice, steady runs that push your endurance?

How do you make sure you don’t eat everything in sight over the holidays? Do you feed the Santa and his reindeer all your cookies so that you don’t end up eating them all by yourself? 

Weekly Update #7: Happy Progress

This week was just plain awesome. All of my workouts went so well and I felt so powerful and confident, like I could accomplish anything I set my mind to. Don’t you just love days/weeks/months like that? It’s made me super excited about making progress towards my goals. I felt like a total BAMF and I was/am loving it.

Monday: Killer Leg Workout (+ Shoulders)

I figured that I should probably start doing some squats if I wanted to squat 150 lbs in the next 6 months so I started out with some of those. They went pretty well but I had itty bitty baby plates on the end of the bar. I’m slightly worried that I might not make my goal, but I’m going to try my damnedest to get there. Side note, are you supposed to count the weight of the actual bar in the total weigh that you’re lifting, or just the plates?

Workout:
5 minute warm-up on the treadmill
Squats
Hip adductors
Hip abductors
Deadlifts
Leg extensions
Superset: Bent over reverse flyes & Side lateral raises
Lunges
5 minutes on the treadmill + a cool down

Friday: Back, Biceps, and Shoulders

After a few weeks of experimenting I’ve finally hit the right level of assistance on the assisted pull-up machine that I can’t get three sets of 12 reps out of: 55 lbs. It’s not too shabby. I was able to get one set each of 10 reps, 8 reps, and 7 reps out at that weight and I’m hoping that I can make some fairly steady progress and get it down to 0 lbs soon.

Workout:
5 minute warm-up + 10 minutes tempo on the treadmill
Pull-ups
Back hyperextensions
Wide grip lat pulldowns
One arm rows
Barbell biceps curls
Military overhead press
Shrugs

Saturday: Early Morning Run
5.89km – 33:38

This run felt amazing. I enjoyed myself the entire time, which hasn’t ever really happened before. I’m usually really focused on trying to run faster or farther than I ever have before that I don’t really enjoy it. I’ve really been trying to just enjoy the running, and this is the first week that I’ve managed it. I had a really strong headwind for the first half of it but it didn’t bother me at all. I’m super happy that I’ve been running longer distances without feeling too much strain. I used to struggle really really hard through 5ks, and I remember being so happy when I managed to run a 6k the first time (and feeling absolutely exhausted and sore all over). But now it almost seems easy, a large part of which I think has to do with me building muscle in the gym.

Question of the day:
What’s your favourite running gear? Do you have the most amazing shirt/jacket/toque/pair of leggings/shorts/handheld water bottle/hydration pack? I want to know! I desperately need ideas for what to ask for this Christmas.

Weekly Update #6: Goals

A couple weeks ago, I wrote about deciding to make some goals for weight-lifting so that I would have something to work towards and hopefully feel more motivated during my workouts. Well I’ve finally come up with some goals:

  1. Pull-ups: 1 unassisted
  2. Deadlift: 150 lbs
  3. Squat: 150 lbs
  4. Bench press: 100 lbs
  5. Muscle-up: 1

Continue reading “Weekly Update #6: Goals”

Weekly Update #5: Back to Running!

I was back on track this week with my target of 3 workouts, and even better: I got to go for my first run in months and months because I finally got new running shoes!! Look at them: so pretty, so clean, so new! Just waiting to be taken out for a spin.

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This week I also made a firm decision to cut back on my sugar intake. I have a huge sweet tooth, but it’s been undermining my efforts to eat healthy and I suspect my workout progress as well. So in a bold-ish move, I’ve decided to limit myself to a maximum of two sweet things per day. After I’ve done that for a while I plan to cut it back to one thing and then see where it goes from there. At the same time I’m hoping to find healthier sweet things so that when I do eat them, it’s not as bad for me. Continue reading “Weekly Update #5: Back to Running!”