Fitness, Running, Vegan

Starting all over again is going to be rough…..

Short and sweet and right to the point!  I started running again about a month ago.  This morning I did my first group strength workout in about 3 months.  Little by little I want to get back to where I was this time last year.  I want to see my pace be closer to the 9 minute mark then the 10 it currently is.  I know in order to do that I have to commit to the long runs, the speed work and the strength training I used to do.  My body feels great; no aches and pains and no injuries (knock on wood).  I literally have no excuses to not give it my all and become a better me then the summer me.  I have a half marathon in January and I want to PR and run it in 2 hours.  I know that is going to require work and determination on my end and I am ready.  Let’s do this!

One hour group workout @ 6am

Warm up 1000m row in 5 mins

First set x4

  • 12 kg kettle bell front squat holds for 30 sec (x4, x4, x3, x2)
  • Partner plank holds tapping opposite hands for a minute
  • Alternating dead bug for a minute

Second set x5

  • Front squat with barbell (35 lbs x1, 55 lbs x4)
  • Squat jumps x10

Third set x3

  • Single leg dead lift to a row, using cable machine set at 25 lbs both legs x12
  • Single leg tap down both legs x12

Forth set x3

  • Deadlifts with dumbbells ( 17.5 lbs x2, 20 lbs x1) x12
  • Push ups x12

Cool down foam rolling

3.8 mile run 88 degrees @ 6pm (from yesterday)

  • Overall time 38:35
  • Average pace 10:09
  • Splits 9:46, 10:00, 10:25, 10:28
  • Average cadence 176

fullsizeoutput_1d7

Standard
Fitness, Running, Vegan

Not today my friend….

I’ve been up since 4:45am because on Thursday mornings I go to hot vinyasa yoga at the ass crack of dawn.  I don’t have to be at work until after 1pm so this is quite a stretch for me (no pun intended)!  But this class is the best that my gym offers.  They have yoga pretty much around the clock, all day, everyday, but the 5:30am class with yogi Jana, is the best and I deserve the best when it comes to my health and my body.  With that said, I normally go for a run within an hour or so after this class (FYI running after yoga is amazing).  I had every intention to do that today; even talked with my running buddy about it yesterday but sometimes the universe has other plans for us.

Instead of running this morning, I was (before I came to sit down and write this) sitting on my sofa, with a hoodie on and a blanket over my legs enjoying a hot cup of tea and pretending that it wasn’t the balmy 80 degrees it actually was outside.  Our AC goes down to 75 over night and it takes the house awhile to warm up again so I was taking advantage of being able to mentally take myself to a place of chilly bliss.  Now back to the reason that I decided not to run.

I ran on Tuesday night with my group; got in 4.75 miles.  Then on Wednesday I went and did barbell class (so many squats! my poor butt cheeks!).  Throughout the day I had started to notice that my right ankle had a little bit of a tweaky feeling to it but thought I would be ok in the morning.  When I got going this morning I still noticed a small amount of discomfort.  Normally that wouldn’t be to concerning, but I have my first race of the fall/winter season this Sunday and it is a relay with 5 other runners and 5 other groups!  So I made the choice to do something that I normal struggle with, I decided to put on my hoodie, call my friend and cancel our run.  I chose to listen to the universe and it told me to listen to my body.  It would be pointless to push myself through 3 miles today, only to be officially hurt by Sunday.  So instead I am going to take it easy, see how I feel tomorrow, and maybe then get in an easy 3 miles but if not, then I will hold off till Sunday and use what I have for the race.  After all the slogan at The Tri Doc is:  “Race Hard, we’ll fix you on Monday”!  I do plan on starting off the season giving it my all, but I will probably need some fixing shortly after!

I can’t really express how proud of myself I am for listening to my body this morning.  I can be very hard on myself at times (something I’m working on) and feel like a failure or that I am slipping behind if I am “weak” or need to rest.  I am learning that, that kind of negative self talk and fear based thinking will never help me to achieve anything in my life.  As long as I keep moving forward and always remember to put myself and my feelings  first, I will be able to reach any goal I set.

4.75 mile run 91 degrees @ 6pm

  • Overall time 50:51
  • Average pace 10:43
  • Splits 9:37, 10:02, 11:26, 11:31, 11:06
  • Average cadence 174

screen-shot-2016-09-15-at-9-20-55-am

Standard
Fitness, Running, Vegan

Vinyasa, Run, Yin

Thursday I went and did hot vinyasa yoga at 5:30am and then went for a 3 mile run afterwards.  Even at 7am it was still warm and muggy but running after doing yoga feels great and I really need to get my miles up (and my pace down) over the next couple of months.  Friday I went and did a Yin yoga class at 11:15am. Yin yoga is very restorative and meditative practice.  In Yin you start with a 5 minute mediation and then hold a range of poses for about 5 mins each and finish with final relaxation in savasana (or corpse pose).  Many of the poses are deep stretches that you “melt” into during the 5 mins you spend in them.  Being connected with your breath and how your body feels is very important.  You don’t want to get to the most extreme version of any pose too quickly because you will have to hold it for some time.  Slowly and mindfully is the best way to go.

It is a great class to get in after doing a lot of more strenuous activities throughout the week.  Like almost every yoga class I have been too, you end in savasana.  Savasana is said to be one of the hardest poses to connect with.  You literally are supposed to lay on your back with your hands at your side with palms up and your legs out with feet flopping open.  And then you just lay there.  You slow your breathing back to normal and you focus on not being focused on anything at all.  The key is to not think about anything or acknowledge anything.  If you have an itch?  Leave it.  You remember that you have an appointment later on?  Forget it.  Just be still and just be.

Normally I look forward to final relaxation.  I can almost fall asleep in savasana; but not this time.  This time I am twitchy and my leg is bothering me.  I have a very hard time not focusing on it.  Trying not to move but it feels like little jolts of electricity are streaming down my right leg.  It’s driving me nuts!  One, it is very physically uncomfortable when you want to move but shouldn’t and two, it’s very mentally uncomfortable when you want to move but shouldn’t!  It makes my whole practice feel like a waste and at the same time it makes me realize that something must be off in myself.  Your body speaks to you, if you listen.

I don’t feel like I have been stressed necessarily but I also haven’t felt like myself in a while.  Sometimes I think I know what the issue is, and sometimes I have no idea.  I can get very little sleep and of course be tired the next day.  Or I can get too much sleep and yet again feel tired the next day.  I don’t like to sound like a sad sap or Debbie Downer on my blog, but I wish I could figure out what the hell my issue is?!  I’m sure there are other’s of you that feel the same way.  Those who are looking for some type of answer so that you can then take the next step and try to fix whatever is wrong.  Sometimes I feel like I just need to step back, do what is good for me at the time (even if it doesn’t seem to make sense), and wait for the universe to tell me what I really need.  Not to over think every little thing to death and just breath.  Not to have fear; but wonder instead what is next for me?

I can’t wait until the day that I am writing to all of you about how my last half marathon went or how in a year I have discovered so many new things about myself.  But for right now, I just have to be human with you and share my very human experiences, even if they aren’t the most exciting and at times a little sad or anxious.  There has to be balance to everything in the world.  I know I haven’t lost my balance, I’m just on the other side of the scale right now.  Namaste´.

Almost forgot that I ran! 

3.1 miles 79 degrees @ 7am

  • Overall time 32:08
  • Average pace 10:22
  • Splits 10:24, 10:43, 10:06
  • Average cadence 172

screen-shot-2016-09-09-at-9-15-41-pm

Standard
Everyday, Fitness, Running

Yoga, sweat, and tears

I went to the 5:30am yoga class this morning because I love the woman who teaches it.  But fate had another plan for me and instead of our usual instructor, the woman who instructs on Tuesday morning’s was filling in.  I have done her class quite a few times, but her style wasn’t exactly what I was looking for, so it had been awhile since I had seen her.  Don’t get me wrong, she is a great instructor, I just have a different idea of what yoga is supposed to look like for me.

She began the class (actually before the class even officially started) with a mediation.  Normally during meditation you are supposed to try to completely clear your mind.  If a thought comes into your head, you can acknowledge it and then let it pass.  This morning was a little different and instead of clearing your mind she wanted you to picture yourself where you would like to be 6 months down the road and put yourself into that space.  If you pictured yourself on a beach vacation, then you should be thinking about what the sand between your toes feels like.  It wasn’t about picturing yourself getting there, it was about already being there and what it felt like.  Like a child that is using it’s imagination.  Children don’t think about what it will be like in 6 months when they go to the beach, they try to act out what it is like at the beach right now.

I was having a hard time putting myself in a place that I wanted to be.  That made me a little sad because it made me realize that maybe I don’t really know where I want to be?  Moving on from that meditation, our instructor began to talk about acknowledging our feelings and owning up to them.  Like if you are happy, then you would say “I am _____, and I accept that I am happy”.  Too many times we do not realize how we are feeling and we definitely don’t embrace all of our feelings equally.  It’s great to feel happy, excited, in love, proud and so on; but what happens when we are sad, scared, depressed, or lonely?  We tend to turn our heads, and most importantly, our hearts the other way and don’t allow ourselves to own those feelings.  And when we don’t own those feelings, they tend to manifest themselves into other, negative, non-productive thoughts in our lives.  We take things out on the wrong people or at the wrong times.  We get so angry or desperate and we point the finger in the wrong direction.  Owning these feelings makes us point the finger back right at ourselves and that can be uncomfortable.

Later on in our class our yogi began to talk to us about our parents and how as adults sometimes we want to try to change them.  And when we can’t change them, we get upset and we may distance ourselves from them because we are mad.  But as she stated earlier, we tend to not want to own up to our angry feelings.  Why are we really mad?  Then she started to talk about how our mother’s provided us with everything we needed for the first 9 months of our lives.  Not only did she keep us safe and nourished but she provided us with all the feelings she was feeling.  And she loved us and accepted us for who we were and would be from the very beginning.  She never wanted to change us, only ever wanted what was best for us.  Only offered love for us and did it completely selflessly.

Ok so by now I was in tears.  I was so glad that for some reason today the room was a little less crowded and a little darker than usual because I hadn’t, until that very moment, accepted that “I am Ashley, and I accept that I am sad and/or a little depressed”.  I truly already knew this in my heart.  I knew it when I talked about it in therapy with my husband just two days prior.  I’ve known it for maybe a couple of weeks now.  I just haven’t been feeling like myself and I have been in a funk that has been draining at times and sometimes just sad.  But once I accepted this, just this morning, I already started to feel just a little better.  I realized that it was ok to feel this way.  That these feelings do not define me as a person, but are just a season in my life.  And seasons always change.

I miss my mother (sorry mom and please don’t cry).  I hate the years that go by that I don’t get to be with my parents as often as I would like.  I think about it how it will be when they are gone, and all this time will seemed to be wasted.  Time that I could have spent with them.  Sometimes I hate, that I really love, where I currently live.  I wish that I hated it here so that I would want to move back home.  But I know that I wouldn’t be as happy if I did.

Right now I hate the summer.  I feel like I have SAD (seasonal affective disorder) but in reverse.  I long for the fall and winter months.  I hate being outside when it’s hot and sticky.  I miss running.  I want to go and run in the cool, crisp air.  Sometimes I even think I miss the routine that came with working 40 hours a week.  I miss my husband at times, even when he is right next to me.  And I get sad when he worries about me being sad and he feels helpless and doesn’t know what to do.  I worry about losing everyone that is important to me and in-turn being alone.  I am scared that I feel this way.  But I am willing to accept these feelings and work through them.  I want to be able to picture myself as happy, but I don’t really know exactly what that looks like right now.  But I know that doesn’t mean anything is wrong with me.

So I left my yoga class feeling a little lighter.  Realizing that it is ok to feel the way I do and that I shouldn’t let it worry me or bring me down.  Even though the morning didn’t start as planned it ended with meaning.  After that I went and ran with my best running buddy.  It was warm and sticky and hard, but I was glad I did it.  We both were.  I am looking forward to tomorrow because we are going out shopping and to lunch for her birthday.  I like spending time with her and that makes me happy.  After I left her house a really great song came on the radio; John Lennon’s My Sweet Lord.  I was just about to turn right and head back home but instead I got on the toll road, and with the windows down and the radio up, I just drove.  That felt good.  That made me happy.  I continued to scroll through more great songs that I loved.  I broke the speed limit a couple of times I’m sure, but I felt at peace in my car, behind the wheel.  I wanted to drive for a lot longer.  I wanted to go until I just didn’t want to any longer.  But life has away of bringing us back to reality so I eventually turned around and headed back home.

And now I’m here, sharing all my thoughts with the world.  And that too makes me happy.  I’m sorry if this post kind of jumped from thought to thought, but sometimes you just have to get it all out, even if it isn’t as pretty as you would like.  I’m sure there are those of you out there that know exactly how I feel.  And some of you may think I am just a crazy rambling fool this morning.  Or maybe one of you is feeling scared to accept your feelings and I can only hope I helped you to realize it’s not that scary once you get going.  In the end we are all alright.

3.1 miles 77 degrees at 8am

  • Overall time 30:42
  • Average pace 9:53
  • Splits 10:14, 10:05, 9:27
  • Average candence 174

Screen Shot 2016-09-01 at 1.09.37 PM

Standard
Fitness, Vegan

Back in the saddle

After a very busy week, that involved a lot of down time from the gym, I am official back at it.  It was easy and really hard all at once to take a break from my workouts.  It was easy because I had a lot going on last week and was just too tired or stressed to worry about going to workout.  On the other hand it was hard not to go because I was worried I was going to lose what I had worked on for a month already.  Well I’m happy to say that I didn’t lose anything and it felt good to be back.  I will admit it was a little hard to get out the door this morning, but once I started my workout I felt better.

If I hadn’t gone today I think my trainer would have come to my house and pulled me over to the gym.  He had been texting me all last week to see what my progress was and was very surprised to hear I hadn’t been working out.  I talked with him yesterday and reassured him that I would be back (and he knew I would).  My husband was also growing concerned.  It’s funny how whenever you decide to change something for yourself, everyone else becomes concerned and worried.  I guess that’s a good thing, but rest is a good thing too and it was way over due for me!

I am looking to change-up my workout schedule starting this month.  I will continue to have a “pull” day on Mondays and a “push” on Fridays.  For Tuesday, I plan on getting back into my running.  (My running buddy was so happy to hear this!)  For Wednesdays it’s back to barbell class and Thursday will be Yoga.  Saturdays will be open for either running, yoga or rest days and Sundays are 100% rest days.

It’s still super hot here in central Texas, but the cooler months are not that far off.  I have a relay run in mid-September (my leg is a little over 4 miles), so I thought now would be a good time to start hitting the pavement.  I even treated myself to a new pair of running shoes (more on those later)!  I’m sure it will be slow going at first, but once the temps cool off, I will be ready to start logging the miles.  And no matter what, I will always have a love for fitness!

1.5 hour solo workout @ 8:30am

Warm up 1000m row

First set x4

  • 18″ box jumps x10
  • Romanian dead lifts, with 85 lbs x5
  • Body weight squats x10

Second set x4

  • Glute bridge with barbell, with 65 lbs x15
  • Alternating lunges x10

Third set x4

  • Pull up holds for 30 secs
  • Lateral lunges with glide, each side x10

Forth set x4

  • Seated, low rows, with 55 lbs x10
  • Bicep curls with rope pull, with 10 lbs

Fifth set x4

  • Bent over row, with 40 lbs barbell x15
  • Single arm dumbbell row, with 22.5 lbs, each side x10
Standard
Fitness, Vegan

Just a quickie

Today was one of those days when I wasn’t really sure when I would squeeze my workout in or if I should even try to squeeze it in.  The only time I had to do it was in the morning after I took my husband to work and before I had to head out to a class.  I hadn’t been to the gym since last Wednesday (partly because life got in the way and partly due to just needing some extra rest time) so I knew I had to get in a workout sometime soon.

Normally the workout below would have been in sets of 4 and most likely would have taken an hour and a half.  But a shorter workout, is better than no workout at all.  Even though I did shorten the amount of sets I did, I still made sure not to rush through the reps or skimp on the rest in-between.  Quality over quantity is so important with any workout or sport in my opinion.  Getting hurt sucks and being laid up is just not an option.

Actually my whole workout schedule will be changing up starting this month.  My trainer had to drop his Tuesday/Thursday group workouts, well because, I was the only one in the “group” that would show up.  Good for me, not so much for him.  So I will probably move my push/pull days to Monday and Friday.  I’m not sure if I am going to sign up for another month of one on one training either (due to cost), so I will probably go back to doing the Barbell class on Wednesday’s.  Then for Tuesday and Thursday’s I may start to slowly get back into my running.  I have a relay race in September, so at least this would give me time to get back some of what I lost.  The heat is still a factor here, so I’m not sure how much I will gain back.  I have been struggling to get past 3 miles when I have tried to run the past couple of times.  I know my running buddy is glad to hear this, but I warned her that I would be slow as hell at first!  Also, really want to get back to doing yoga once a week too (probably on Saturday mornings).  Overall though, I just like to mix things up and keep it interesting!

One hour, solo workout @ 6:15am

Warm up 1000m row

First set x2

  • Kettle bell swing with 20kg bell x15
  • Walking squat x10
  • Walking lunges x10

Second set

  • Squats with 85 lbs x12
  • Squats with 105 lbs x10
  • Squats with 105 lbs x10
  • Squats with 125 lbs x10

Third set x3

  • Split leg lunges with 20 lbs dumbbells (one leg on bunch), each leg x10
  • Bench press with 60 lbs x10

Forth set x3

  • Leg extensions with 80 labs x10
  • Bent over reverse flys with 8 lbs dumbbells x10
  • Tricep rope pull downs x10

Fifth set x3

  • Seated shoulder press with 17.5 lbs dumbbells x10
  • Tricep kick back with 10 lbs dumbbells x10
Standard
Fitness, Vegan

Super-duper super sets

So super sets are, well, ….fun?  Fun might not be the right word, but they defiantly get your heart rate going while also getting in a great muscle-building workout.  Super sets basically consist of two different sets, done back to back, and then 2 mins rest.  At first your heart will be racing, but in time your body will adapt and they will become an exhilarating way to workout.

Since this was the first time I had done super sets, we didn’t get to everything that my trainer wanted me to do for my workout (and that was after an hour and a half).  He added about three exercises that he wanted me to incorporate next time I did this workout.  I imagine the next time I do this, my entire workout will be around 2 hours!

This workout was actually from Wednesday afternoon and I have opted to take a small break since then.  Well, actually life just kind of got in the way and I haven’t had the time to get over to the gym.  Mixed with a not-so-great night’s sleep last night, I probably won’t be going back to the gym until Monday.  Right now, even as I write this, all I wanna do is go lay down and not wake up until at least 7am tomorrow!  Seven may not seem too late to some people but that is “sleeping in” to me!  I’m usually up between 5-6am every morning.  Whether it be to take my husband to work or because my fur-babies want to eat, I don’t get to sleep in often.  So this weekend I am going to play catch up with my zzzz’s!

1.5 hour, one on one workout @2pm 

Warm up 1000m row and 200m walk on treadmill

First set x4

  • Back extension on stability ball (holding onto rack with hands, while lifting legs) x20
  • TRX crunches (hands on ground, feet in TRX) x20

Second set x4

  • Box jumps on 18 inch box x10
  • Set 1- Romanian dead lift with 85 lbs x10
  • Set 1- Body weight squats x10
  • Set 2- Glute bridge with 65 lbs barbell x15
  • Set 2-Alternating lunges x10

Third set x4

  • Set 3- Pull up holds for 30 secs
  • Set 3- Lateral lunge with foot glide, each leg x10
  • Lat pulls with 60 lbs x15 (did not do these today, but need to add to next workout)
  • Seated low rows with 55+ lbs x10 (did not do these today, but need to add to next workout)

Forth set x4

  • Bent over rows with 40 lbs barbell x10
  • Dumbbell rows on bench with 22.5 lbs, each arm x10
  • Bicep rope curls with 15 lbs x10 (did not do these today, but need to add to next workout)
Standard