Friday’s Workout and New Kicks!

Friday was a running day for me. With a 5k coming up in less than a month (eek!), and now that I am finally (mostly) over my cold, it’s definitely time to start building up some endurance. I have always had somewhat of a love-hate relationship with running. I love the progress that you can see with running. Whether it’s increasing distance or time or even improving form, the results are evident and easily measurable. For me, it has always been extra challenging to get into a groove with running though. I can knock out 100 Burpees, no problem, but ask me to run a mile and it’s like I crumble! Maybe it has something to do with the style of workouts I tend to like best (described in this post) or maybe it is some long-standing mental block, but I have the hardest time running.

One of the other issues I have always had is shin splints. If you have never experienced them, consider yourself lucky! It adds a whole different challenge to adding running into a fitness routine. After a lot of reading up on shin splints and running injuries, I came to the conclusion that my 2-year old, el cheapo running shoes were probably a significant source of the problem. After much debate and self-battle over parting with my hard-earned dollars and cents (yea, I’m kinda a cheap-a$$ sometimes), I finally caved and went to Fleet Feet for some new kicks.

Now, if you are a “runner” (at any level) and have never been to an actual running shoes store, I highly, highly recommend changing that! Fleet Feet is also an excellent choice destination! The Occupational Therapy student nerd in me was in complete heaven!

After a few questions about your athletic/training goals, one of the first steps they take is (surprisingly) NOT pulling down the most expensive pair of shoes off the wall and handing them to you. Actually, you start off their “analysis” completely barefoot! I spent about 2 minutes running barefoot on a treadmill while the store expert filmed my gait. It is amazing how much you can learn about gait just by filming a few minutes of your foot strike and stride on a treadmill!

From the movement analysis, Dave (the wonderful associate who assisted me) was able to tell me that -like many runners- I over-pronate, especially on my left foot, leading to my ever-so-common shin pain. By switching to a shoe with a firmer support in the arch, my foot and ankle would be better supported, keeping me in better form throughout my stride. 

After trying a few pairs on for size (actually a size and a half larger than what I normally wear. Did you know most people choose running shoes in too small a size? Since you are placing such an additional force on your feet by running, your foot actually needs a little extra room to expand!) and going for a test run (lame pun intended ūüėČ ) on the treadmill, I ended up with these awesome Sauconys! ¬†Image

I am still getting used to them, but so far, I am thoroughly enjoying the difference they seem to be making! I was able to complete a 3 mile run on Friday and a 3.5 mile run today! Normally doing that much running that close together would kill my shins, but today was actually a little less painful even than Friday. Plus, I was able to up my pace! I might be able to get into this whole running thing yet…but shh! don’t tell gym buddy…I’ll end up doing 10-milers or something crazy like that!

Ok, before I start totally rambling, here is the rest of Friday’s workout. Today’s leg session to follow!

  • Dumbbell Step Ups with Kickback
  • Tricep Kickbacks w/ Row
  • Tricep Overhead Pulls
  • Smith Machine Squats
  • Single Leg Deadlifts
  • Push-ups (Regular, Triangle hand positions)
  • Bench Press
  • One-Arm Dumbbell Tricep Extensions
  • Tricep Bench Dips

 

PS, this post was not sponsored or endorsed by Fleet Feet or Saucony. The opinions in this post are just that – opinions – based on my own personal experience.

Soooo behind!!!!! Thank you, Travel!

Montana was AMAZING! I can’t believe my trip is already over! I apologize for the lack of posting during my trip. The internet at my sister’s wasn’t quite up to the task of blogging. I have lots to update on…pictures, workouts, trip details, and article reviews, all in the works!

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The first day of my trip we did a little sight-seeing (AKA..SHOPPING!) around Great Falls. Ever since my parents’ first trip out there, my mom has been raving about a couple of different higher end resale shops in the area. We went to lunch at Cafe Rio, which has become a tradition after family airport arrivals. Then, we went to Scheel’s to check out their end-of-season sales on sporting goods. I was totally psyched to get a Denver Broncos jersey before playoffs! They have been hard to come by here in the MidWest. I guess that’s what happens when they are playing well — I suppose I will take the trade-off! Then we hit Runway Fashion Exchange, which, for the fashionista in me can be very dangerous. We capped off the evening by watching the Buckeye’s play Clemson in the Orange Bowl. Man, those Tigers were quick! It was a bummer to lose, but we had a great time watching the game as a family. I think my sister’s face was scarlet¬†the whole game since my parents and I were yelling at the TV!

The next day the weather was a little bit crummy. I must have brought the snow and cold from the Midwest! I literally started snowing as soon as I stepped off the plane. The temperature dropped about 40 degrees from the time that I arrived through Saturday morning. Since it was so cold, we decided to plan indoor activities for the day, one of which was going to the The Peak Health and Wellness center Рwhich was an incredible facility! If you live in, or are ever near the Great Falls area, I highly recommend checking them out. They will allow you to purchase punch cards for a number of visits, so it was absolutely perfect for me as a traveler to the area. I got a pretty good workout in there. The breakdown can be found in my last post!

Ok, more juicy trip details tomorrow! The hardest part of any vacation is its ending and getting back into a normal routine… I am definitely struggling with that, so getting to bed at a decent time is a high priority this week, along with workouts and good food. Here’s a little of each for you this wonderful Tuesday evening.

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Dinner tonight was the amazing Italian Wonderpot. I first saw this on Pinterest, and knew that the next time I needed a delightfully easy and tasty dish, this would be an easy go-to. I underestimated just HOW delicious it would be! I should NOT have waited to make this one. It was incredible. There are a couple of variations out there on the web, but here is the one I used from the Tasteful Texan.

  • 4 cups vegetable broth¬†
  • 2 Tbsp olive oil¬†
  • 12 oz. fettuccine¬†
  • 8 oz. frozen chopped spinach¬†
  • 1 (28 oz.) can diced tomatoes¬†
  • 1 medium onion¬†
  • 4 cloves garlic¬†
  • ¬Ĺ Tbsp dried basil¬†
  • ¬Ĺ Tbsp dried oregano¬†
  • ¬ľ tsp red pepper flakes¬†
  • freshly cracked pepper to taste¬†
  • 2 oz. feta cheese¬†

I eliminated the oil (as I try to do from most of my cooking), and also cut out the cheese. I also used about 3 cups of Veggie Stock and one cup of Broth. This gave it very rich flavor. In total, this dinner only took about 30 minutes to prepare! You just throw everything into the pan and let it boil for a few minutes, and then simmer for about 10 more. The sauce cooks down, and the end product is fantastic!

As for my workout this evening, I focused on shoulders and glutes, a couple of the muscle groups I prefer training. It is always easier to get back into the groove by starting with something you thoroughly enjoy, rather than pushing yourself directly into muscle groups that are a little more difficult/challenging to train. It was a good workout, an just what I needed to get back into a gym-rhythm. 

Tabata 1:

  • BOSU Squats (fast)
  • BOSU Hop Over Squats
  • Plank Jacks on BOSU
  • Mtn Climbers

 Shoulder Set 1:

  • 8lb Shoulder Presses
  • 8lb Lat Raises
  • Shoulder Press Burpees (x10)
  • Rows

 Tabata 2:

  • Box Jumps
  • Split Squat Jumps
  • High Knees
  • Tuck Jumps

Shoulder Set 2:

  • Arnold Shoulder Presses
  • Bent over Rear Delt Dumbbell Rows
  • Bent over Dumbbell Flyes

 Glutes:

  • Single Leg Dead lift
  • Smith Machine Squats
  • ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† Super Set with Squat Jumps
  • Weighted Lunges (smith or dumbbell)

Make it a great day and a fantastic workout!