1 Mile, Marvelous News & Workout Recap

Well I don’t know about everyone else but I have had one great week, especially the last few days. I thought after the great Monday I had it called for a Marvelous Monday post! : ) 

 

 

Bruce and I both had our Christmas parties Friday night and it was such a fun night. I had a great time at both parties, it really got me in the Christmas spirit! 

 

 

Then on Sunday I ran for the first time since Aug 26, I was so happy! On Tuesday I got clearance from my physiotherapist to try and run 1 mile. So on Sunday I headed out, I didn’t stop once and you could not wipe the smile off my face. Just 1 mile but every second was incredible. When I got back I had 3 ideas just randomly pop into my head about something I had been working on the night before for a friend proving once again I get all my best ideas while running! 

 

 

Finally, today I found out I passed the National Knowledge Exam for Certified Human Resources Professionals (CHRP). I worked really hard studying for this exam so I am so happy I passed. I am officially a CHRP Candidate and once I have enough experience in about a year and a half I will officially be a CHRP! This has long been a professional goal of mine so I am glad that I passed on my first time writing the exam, it was a lot of work but worth it. That letter in the mail made my Monday Marvelous! 

 

Workout Recap

On Monday I went to body pump, didn’t change any weights this week but still loved this class, as usual followed it up with almost 3 miles in 30 minutes on the elliptical. Tuesday I did 6 miles in 60 minutes on the elliptical in the early morning while watching my new favourite show Scandal. This was a progression workout and the last 5 “hard” minutes were brutal. Wednesday I headed to spinning class which was not as good as my usual Thursday class but still was a good workout. Thursday I went to the gym with the plan of elliptical and body pump and then the power went just as body pump was starting so I did 1.5 miles in 15 minutes on the elliptical and that was the end of that. I rested Friday and Saturday due to the above mentioned parties and Sunday I ran and I smiled! : ) 

 

How was your workout week? 

Any Scandal fans? 

Tell me one great thing about your Monday! 

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A Resolution

I am still alive 🙂 It has been a crazy few weeks and continues to be insanely busy! Between work, a very big exam, birthdays, celebrations, working out, and many other things I have barely had time to sleep in the last month. I am loving every second of it though and just enjoying the ride. 

 

Despite my insane life the past month I have not been slacking in the workout area of my life. I have become the cross-training QUEEN! I have not run since Aug 27, until this moment I didn’t realize it had been that long, wow. This has got to have been the longest training break ever for a non-injury. Anyways I have logged a ton of miles on the elliptical, body pump twice a week most weeks, spinning, swimming and hot yoga as much as possible. I have been committed to physio and not running and I am told it is working and my back is returning to normal. My physiotherapist told me a week and a half ago (not counting at all) I should be able to start running again in 2 – 3 weeks. So I am REALLY hopeful I get the all clear this week. 

 

I am so hopeful in fact that I signed up for a race today for a little extra motivation, I will be running the Resolution Run 5K on New Year’s Eve. Now before you think I am throwing all this rest out the window it’s only a 5k and it’s over 2 months away! I should be able to train to 5K by that point, I will not be pushing to PR I just want to run this race on one of my favourite holidays with a smile on my face with a few of my girlfriends. This will be the first race I have ever run with friends and I am REALLY excited for it. I plan to run this race then go home and get dolled up for dinner and drinks with friends to ring in 2013. I think it will be an amazing way to start the year, hopefully injury free and ready to tackle my half-marathon goal that I so badly wanted this year. 

 

 

That being said we still have a ton of time left in 2012 and I plan to enjoy every second! 🙂 My workout plan for this week is below, tons of yoga because it is my last week of my unlimited membership, so sad! 

 

Monday: Elliptical (easy) + Body Pump + Yin Yoga 

Tuesday: Swimming + Hot Yoga 

Wednesday: Elliptical (Interval)

Thursday: Spinning + Body Pump 

Friday: Run (easy) (I hope) + Hot Yoga 

Saturday: Elliptical (progression) + Bliss Flow Yoga 

Sunday: Hot Yoga 

 

Also just wanted to mention that I am officially drinking the Apple kool aid – I just switched from PC to a new Macbook Pro (a very lovely work reward). I am still figuring it out but thought I’d ask : 

What are your favourite aps / tools in general and for blogging on a Mac? 

Any locals doing the resolution run? Registration price goes up after tmw! 

Week in Review

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I haven’t run now in 2 weeks, not gonna lie it’s been strange. Unlike my other injuries I am not actually in terrible pain so it seems weird to me to have to take time off. This week was productive in both workouts and injury treatment. I had a very frank discussion with my physiotherapist about my history of injuries and we’ve come up with what I think is a great treatment plan. I am hopeful and excited, I will get stronger and healed and come back with a bang! This week was not exactly what I planned but I had 4 sweaty workouts and they were great.

 

Tuesday I did 30 min on the elliptical at home while watching 4 weddings. It was my first time ever seeing this show and I was mesmerized by the ridiculousness. Haha 30 minutes flew!!

Wednesday was a tough spinning class. I pushed myself and it was so good! Love this instructor.

Thursday I got to go back to my favorite pool for my morning swim. It was great but I discovered the later I leave the busier the pool gets, by the end I was sharing a lane with 4 people. Note to self get there early! I swam 2200 m in 40 minutes.

Sunday I did an interval workout on the elliptical with a friend so the 6.55 miles in an hour flew by, I think that’s the most miles I’ve ever clocked on the elliptical.

 

Overall, a great week! I am starting to find my favorite classes and schedule again. Rather then wing it each week I am going to try coming up with a schedule of which classes I want to attend in body pump and spinning and attend them each week. I am playing around with my schedule still so it’s a work in progress. Plan this week:

Monday: Body Pump + elliptical

Tuesday: Spinning

Wednesday: Body Pump + elliptical

Thursday: Swimming

Friday: Elliptical

Saturday: Elliptical

I am joining hot yoga for a month unlimited so when I do that this week hopefully I’ll throw in a few hot yoga classes in here. This week will have to be a bit flexible though, we have a major hurricane on the way and Bruce’s 30th birthday is this week so I am planning dinner and cake on his actual birthday and a roaring 20’s gala for Saturday night. It’s going to be a crazy week! 🙂

Any 4 weddings fans?

How was your week?

Anyone else love hot yoga?

Review of a Week Not Running

As mentioned yesterday I am making some changes, and I started making these changes last week after a failed run on Monday.

Monday I managed 3.4 miles in 40 minutes after a body pump class and I was in pain. Body pump was great but the run was not. I decided then to take a few days off.

Tuesday I took it easy and Bruce and I walked my normal 3 mile running route in an hour in the evening. It was a gorgeous night out, I love this weather!

 

 

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Wednesday I was up bright and early for a morning swim. It was 50m lengths instead of the normal 25m I am used to and it was TOUGH! I did 1000m in 40 minutes and headed to work.

Thursday I was up the crack of dawn, literally, for 6am spinning. I have never gotten up that early for a class before. I swear I didn’t wake up until half way through the class. It was a great sweaty start to the day. Not gonna lie though, I came home showered, and crawled back in bed for a half hour before getting ready for work. 🙂 I wish this class was 6:30 or 7am as I usually don’t go to work until 9.

Friday i had planned to run but was still in pain and decided it wasn’t a good idea. That night I went to hot yoga for the second time and it was so good, I’m a little obsessed. I am planning on doing a full review of my hot yoga experience later this week.

Saturday I woke up and went to body pump, it was a great class and I am loving the jump squats included in this release.

And today? I went for a gorgeous hike in the woods.

So as promised, no running but still tons of sweating. Mission accomplished.

Plan this week:

Monday: Swimming
Tuesday: Elliptical + yoga
Wednesday: Body Pump + Spinning
Thursday: Elliptical
Friday: Swimming
Saturday: Body Pump

And physio….lots of physio. Haha

How was your week?
Anyone have any fall race plans?

September – A Month of Change

I have always loved September, it’s a month of transition and change. It feels like a fresh start with a fresh season, more so then any other time of year. There’s nothing like change to get you refreshed and motivated about life. In fact, I’m making a few changes.

My knees have not been happy for a long time. Ever since I hyper extended them they have not been the same. I can ignore them all I want but it’s not going away. Last Monday I did my usual body pump and run in the evening and it hurt so bad. I have created a cycle, mileage increases, strength training, yoga, and cross training decrease, I get injured, I go to physio while running through pain, I get better and I start the cycle all over again.

There’s only so many times one can go through the same thing over and over get the same results and go though it again. I’m frustrated and I’m done with repeating my mistakes over and over. So I’m making some changes.

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I haven’t run since Monday – I’ve swam, gone to spinning, hiked, walked, gone to hot yoga and strength trained. Exercise is a huge part of my life and I’m not giving that up, I’m just changing things up a bit. Next week I won’t be running either, I will be going back to physio and trying to heal my knees and alignment issues that keep causing my leg problems. I am going to heal and I am going to run this fall, my favorite time of year to run, but I’m not going to run until I’m pain free.

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When I do return to running it will be no more then 5 days a week, with time built in for cross-training, strength training and my new obsession hot yoga. I originally planned on a fall half marathon this year but that’s probably not going to happen now. However, I hopefully have another 10k left in me that I hope to run this fall, pain free and happy.

Anyone take a running or any sort of break from exercise?

Anyone else love the fall as much as me?

Training Recap and Plan April 17

You’ve probably noticed no Canadian Blogger Series post this week! Unfortunately due to unforeseen circumstances this week’s post had to be postponed. However, we’ll be back in full swing next week! : )

 

 

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I had another great training week last week! Smile 

 

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I won’t go through each workout like I normally do but I had a great week mileage wise. I also managed  a spinning class and a body pump class. This week was technically my last week of recovery training. This week is my first “official week” of spring/summer training. I am really excited to take it on! I am so excited for Saturday’s run!! That’s my longest run in a long time so I can’t wait to tackle it!

 

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 35 min 40 min   40 min  40 min   REST
Elliptical / Arc (Min)           65 Min  
Class      Spinning + BP   Yoga Body Pump  
 

 

 

How was your last week of training?

What is your planned long run this week?

Anyone ever try hot yoga, I am thinking about trying it Friday but I’m nervous!!

Workout Plan Jan 30 – Feb 5

Can anyone seriously  believe it is the last week of January? Where did that go! Crazy how fast time flies when you’re having fun! So I have some exciting travel news to share, yesterday we booked our second cruise! I am so excited I have pretty much spent the whole day looking things up about the cruise, ship, and ports of call. We are doing an 8 day Eastern Caribbean cruise on Carnival and our ports are St. Maarten, St. Thomas, Grand Turk, and Puerto Rico. We leave April 28 and I cannot wait.

 

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We sailed last May with Royal Caribbean to Jamaica, Haiti, Mexico, and Grand Cayman and it was an amazing trip. So I am excited to head back down south for some relaxation, sunshine, and of course shopping!! Smile I also can’t wait to run on the outdoor track on the ship. Nothing beats a few miles in the middle of the Caribbean. I know not many people go on cruises to exercise but vacation to me is about doing what you love, and I love to run!

 

Speaking of running lets get down to a recap of this week, this is the worst transition ever because I didn’t actually run at all. haha I did have a great week of what I am calling rehab training though. Monday I swam for 40 minutes and managed 1280m, it was good to get back in the pool and get some cardio after a week of resting. I forgot how much I loved being in the pool. Tuesday I got on the elliptical and did 3.1 miles followed by body flow. Body flow was so good, I missed yoga!

 

Wednesday I tried spinning for the first time and I loved it! I am going to write a post soon about my first spinning experience. Thursday I did another 2 miles on my best friend the elliptical and then did Body Pump for the first time in over a month. I missed body pump, it hurt so good! I figured I would be sore the next day but I wasn’t, however, Saturday I was in pain!  I had planned on the gym but we had a snow storm so I did 3 miles in 30 minutes on the elliptical and then a 20 minute yoga podcast. I had planned on a run early in the week but after my physio appointment she said no running until next week. Friday and Sunday were rest days and I enjoyed them to the fullest! It was a great rehab week to get back to training. On the schedule for this week is more rehab training:

 

               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)         REST 35 min   
Elliptical / Arc (Min)   30 min   25 min      
Class  Yoga   Spinning Body Pump   Body Flow Body Pump
Swimming 40 min            
Biking               

 

I get to run on Saturday if I am pain-free and I have never been so excited to get on a treadmill!

 

What are your fitness goals for this week?

How did last week’s training go?

What are your spring travel plans?

Have you ever cruised, if so where?              

A Little Inspiration

I really didn’t want to run today, like really really REALLY did not want to run. I was running on 4 hours sleep and was just done by the end of the work day. After ten days of late nights, sleeping in, and too many cookies my body was in absolute shock at having to get up so early. In fact, I planned to run this morning but I turned off my alarm and have no recollection of it.

As the end of the work day neared I began to find myself making up excuses. I too tired, first day back to work is always hard, what if I just exhaust myself more blah blah blah. I had a 46 minute interval run on the schedule and knew that was not near long enough of a workout to exhaust myself but the excuses persisted.

I even emailed my friend the running coach to tell him I was throwing in the towel on today. I missed my morning run and now I am too tired was my excuse. As I hit send I thought you know what? Half the battle is getting there. Get in the car, drive to the gym, put on your cute new outfit, and get on the treadmill (it was way to dark out to consider going outside). If after 15 minutes your not feeling it then give up. But don’t give up without giving it a fair shot. I’m training for a half-marathon, 13.1 miles is a lot of miles and it’s going to be hard. Not every workout will or should be easy.

So I went and after 15 minutes, actually after about 5 I hit my stride. I was feeling good and pushed through my first 4.31 sweaty miles of 2012. I was so happy I had went, nothing like the feeling of sore legs after not working out for a while. It was a lesson in knowing what my limits are. I know when I am too tired to run but there is a difference between being exhausted and being tired and using it as an excuse. My workout energized me for the rest of the night whereas if I didn’t go I would have just came home and been sleepy all night.

I think sometimes we all need a little ass kicking to get ourselves in gear and a little positive pep talk never goes astray. I am ready to take on my half-marathon training after my great run today, I can’t wait to keep on running!

How do you motivate yourself to workout when you really don’t want to?

Workout Plan Nov 21 – 27

It’s hard to believe another weekend has come and gone. It was a good one, lots of fun and relaxation! I went out last night to see a local band play at an Irish bar on George Street and that was a lot of fun. Today was spent doing a whole lot of nothing, just the way I like it. I downloaded Instagram on Friday for my new iPad I got this week  for reaching my targets at work last quarter. I took a really neat picture of the first snowfall we got Friday night. There is just something about the first snowfall. Instgram is such a fun app!

 

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Anyways on to a review of this week’s workouts and goals. Here are the results:

               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   34 min   40 min      
Elliptical / Arc (Min) 45 min   35 min   60 min 48 min   
Class  Body Pump     Body Pump   Yoga PC  
Swimming              
Biking               
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 4.5   3.2 3.9 6 4.11  
Class       Body Pump   Body Pump  
Swimming (meters)              
Other              
               
Total Miles this week: 21.71            

 

 

No yoga and my IT band started bothering me again. So my Saturday workout was actually done on elliptical. I am hoping with lots of stretching this week and the IT band pain will disappear again but we shall see. However, I met my goal last week of upping my weights on all muscles in Body Pump. The only weight I didn’t up was legs due to my IT band. Plans for this week:

 

               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   45 min 47 min 40   50 min track   
Elliptical / Arc (Min) 45 min       50    
Class      Body Pump     Body Pump  
Swimming              
Biking               

 

I am starting a track cycle this week so that will be a nice change. No yoga on the map as you can see because I plan it and never do it. So the plan is this week to make it a part of my goal.

 

Workout Goal

Yoga in some form at least 3 times this week.

 

What are your workout goals this week?

Favourite iPad app?            

Workout Plans Nov 14–20

Happy Monday! I am a little late posting my workout plans this week. I am enjoying my last day of staycation today and I am heading out for my morning workout now! I’ll be back this evening with this week’s mantra.

 

Last weeks results were great, they even beat the week before. I am on a running roll and my IT band is doing just fine. Too bad this couldn’t have happened last month. I might had ran a 10k last Friday if it did.

               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   29 min   20 min 34 min    
Elliptical / Arc (Min) 45 min   30 min 20 min   55 min  
Class      Body Pump Body Flow Body Pump Yoga PC  
Swimming              
Biking               
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 4.5 2.75 3 4.75 3.83 5.5  
Class     Body Pump Body Flow       
Swimming (meters)              
Other              
               
Total Miles this week: 24.33            

 

The plan for this week is even more aggressive with running so I am going to be doing a lot of stretching, strengthening, and hoping. If I keep it up, and by that I mean if my IT band stays healed I am on track for 100 mile month. That would be beyond exciting!!

 

               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   34 min   40 min      
Elliptical / Arc (Min) 45 min   35 min   60 min 48 min   
Class  Body Pump     Body Pump   Yoga PC  

 

If you want to see my daily progress follow me on daily mile. I update it every time I workout! I’ve decided that each week in addition to my plan I am going to post a goal for my week’s workouts. Just to make sure I am always improving and challenging myself as much as possible. Feel free to join me in setting goals!

 

Workout Goal

Increase my weight at least 1 kg on each muscle group in body pump.

 

What are your workout goals for the week?

What’s your favourite workout? Running, yoga, kickboxing, Zumba, weight lifting, or some thing I haven’t even heard of!!