Posts Tagged pain

A Weekend Workout

It felt really nice to wake up in my own bed on Saturday morning! Friday night ended up being a pretty late night with my flight delays, and then Curtis had trouble getting to the airport to pick me up because of construction on the road. We didn’t end up getting home till around 11:30 PM and we stayed up for awhile watching Inception with his dad who was in town for the night. I love the feeling of getting into my own bed after being away for a while. There’s something about it that just makes me really feel like I’m home.

Needless to say, I didn’t want to get out of bed on Saturday morning! Curtis and I decided to go out for a late breakfast, which was really more of an early lunch. He was planning to go into work for a few hours afterward and since we didn’t want to drive two cars, we decided to just take one and I would run home from his office after I had digested. His office is only about 3 miles away from our house, so usually it’s a nice short run. Yesterday, it was incredibly hot and the trail has zero shade along it, so it wasn’t the best conditions for running only a half hour after a meal, but I made it. 🙂 It took me a long time to cool off once I got home – I spent about 30 minutes lying in the hallway under the ceiling fan to cool down.

Later that day, I met Curtis at the gym to lift. I did Workout A of NROLW Stage 5, which took me about an hour and fifteen minutes including my warm-up. My warm-ups consist of 5 repetitions of squat to stand, 5 repetitions of lateral lunges on each leg, 5 repetitions of reverse lunges with twist and overhead reach on each leg and 5 repetitions of the inchworm exercise. After my usual warm-up, I did a specific warm-up for my one-armed dumbbell snatches. I did 5 reps each arm at 12.5 pounds, then 3 reps each arm at 20 pounds, and 1 rep each arm at 22.5 pounds. Then I jumped right into my workout:

A. One-armed dumbbell snatch – 3 sets of 4 reps with 120s rest @ 25 lbs DBs

B1. Dumbbell single-leg Romanian deadlift – 3 sets of 4 reps with 120s rest @ 37.5 lbs DBs

B2. Barbell bent-over row – 3 sets of 4 reps with 120s rest @ 90 lbs BB

C1. Dumbbell single-arm overhead squat – 3 sets of 4 reps with 120s rest @ 15 lbs and 30 lbs DBs

C2. Dumbbell incline bench press – 3 sets of 4 reps with 120s rest @ 27.5 lbs DBs

D1. Plank – 3 sets of 90s with 120s rest @ BW

D2. Reverse wood chop – 3 sets of 4 reps with 120s rest @ 27.5 lbs/27.5 lbs/17.5 lbs

Body Weight Matrix – 2 sets of 24 squats, 12 lunges each leg, 12 jump lunges each leg and 24 jump squats with twice as much rest as work time

First Start: 1:03:50     First End: 1:07:20     Total: 3:30

Second Start: 1:14:20     Second End: 1:17:49     Total: 3:29

The last time I did this workout, I was sore for about four days afterward! That’s pretty unusual for me, but I think it was from doing the Body Weight Matrix after not doing it for awhile. This time, I increased weights on everything and I don’t feel overly sore, so I guess I adapted pretty well. The only change I’ve made is decreasing the weights on the Reverse wood chop on the third set. I have been unable to keep good form and straight arms at the weights I’ve been using. As a result, I haven’t been using my core as much as my arms, so by decreasing the weights I am able to use proper form. I’ll slowly work my way back up, but for now 17.5 lbs was about as heavy as I could handle with good form.

My plan for the week is to lift on Monday, Wednesday, and Friday to catch up to where I expected to be by next week. I might also try to add some endurance work as well.

Have a great week!

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False Alarm and Feeling Great

My shoulder pain seems to have been a false alarm.  It was still a bit sore this morning, but no worse than normal lifting pain.  I must have just slightly pulled or strained something to make it so painful yesterday.  Needless to say, I am very relieved.  I think I might work in a few isolation exercises to work my rotator cuffs now that I’m lifting again.  I don’t want to risk a real injury to my shoulder!

After work today, I took a detour to go suit shopping and found one that fits perfectly for my interview (check that off my goals list!).  I’m actually getting pretty nervous about this interview.  I have been thinking about going to veterinary school for so long and really this is the first time I’ve had good news after applying (I applied once before in 2008).  I’m planning on spending Friday reviewing my application and doing other preparation for the interview.  Then when Curtis gets home for work, we’re going to do some practice interviewing.  I just need to remember to take a deep breath and pause a moment to collect my thoughts before jumping into answering questions.  I have a habit of starting to talk before I know what I’m going to say and sometimes it can be hard to recover from that. :-/

I did my first run of the week today with Tara.  We ran just over 4 miles and I felt fantastic.  I eased into it and kept my pace very slow in the beginning.  By the end of the run, I felt like I still had tons of energy left and picked it up a bit to finish up.  I’m amazed that I actually am able to just pick up running after such sporadic running and working out throughout the fall.  And quite pleased!  I finally feel like a runner.  🙂  Even in just a few days, I’ve noticed that I’m gaining back my fitness much faster than I expected.  I guess it’s true that muscles really do have memory.

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BRICK & LTHR Test

This afternoon, I did NOT want to go for my bike ride.  For some reason, I really just felt like running, but I decided to suck it up and go anyways, especially since it was only supposed to be an hour and a half ride.  While I was getting my bike ready (more on this in a later post), I had the brilliant idea to follow Joe Friel’s exercise for determining lactate threshold heart rate (LTHR), and subsequently training zones for my riding.  As soon as I got on my bike I was so glad I had taken the time to do a little maintenance and give it a little TLC.  Wow, it is riding so much better now! With the exception of my front derailleur, which was acting up late in the ride, but I think I can fix it.

I went on my usual route, which I was hoping would not be too problematic with waiting at various lights and road crossings.  I managed to get through the worst of them during my 10 minute warm-up period, thankfully.  After 10 minutes, I pushed it and built up to riding as fast as I could and sustain for 30 minutes.  After 10 minutes of the test, I reset my HRM for the remaining 20 minutes.  What a great ride out it was!  After I finished the test, I stopped to drink some water and turn around and head back toward home.  I also checked my computer and saw that my average speed was 16.1 mph!  I was really pleased, it showed that I definitely was riding faster than my normal plodding along pace.  I did not worry about speed at all on the way back, I wanted to save some strength in my legs for a run, but I still finished with an overall average speed of 14.5 mph.  Not too shabby!  Stats for the ride:

Duration of ride time: 1:24:29

Distance: 20.45 miles

Average speed: 14.5 mph

Max speed: 30.6 mph

When I got back to the house, I took a quick bathroom break, changed shorts and had a quick snack of 3 small dates.  It was much longer than a normal transition, but my legs still felt like jelly when I started running.  After about 8 minutes I got my rhythm back.  Although it was about 90 F, the run wasn’t too bad because there was a nice cool breeze flowing.  A few minutes after I got my legs back I got a side stitch.  It wasn’t too bad, but it was bad enough to make me want to stop and make it go away.  I’d like to say that I continued to run through the pain, but I can’t.  At 16 minutes I stopped and walked for about 20 seconds before I motivated myself to start running again.  I ran the rest of the workout (42 minutes) and then walked to cool down for about 16 minutes or so.

I spent some time really stretching out well when I got home.  My muscles have felt really tight lately, especially in my lower back and shoulders, so I wanted to loosen up a bit while they were still warm.  I really would like to figure out a time to work some yoga into my training plan, I think that’s the one thing I’m missing!

My heart rate stats are broken up into 4 segments of today’s workout.  The first three are on the bike and the fourth is the run and cool-down.

Stats #1: Bike warm-up and first 10 minutes of LTHR test

Duration: 20:03

Average heart rate: 155

Max heart rate: 176

Calories: 188

Stats #2: Second 20 minutes of LTHR test (the part that counts!)

Duration: 20:01

Average heart rate: 177

Max heart rate: 187

Calories: 239

Stats #4: Remaining bike ride

Duration: 49:35

Average heart rate: 162

Max heart rate: 182

Calories: 505

Stats #5: Run and cool-down walk

Duration: 58:00

Average heart rate: 160

Max heart rate: 184

Calories: 587

Which means…drum roll, please!  That my LTHR for cycling is estimated to be 177 beats per minute.  This means that my workout zones (following from the Triathlete’s Training Bible) are as follows:

Zone 1 (Recovery): 116-145

Zone 2 (Extensive Endurance): 146-158

Zone 3 (Intensive Endurance): 159-165

Zone 4 (Subthreshold): 166-176

Zone 5A (Superthreshold): 177-180

Zone 5B (Anaerobic capacity): 181-186

Zone 5C (Power): 187-193

What does this all mean to me?  I’m not really sure yet.  I’ve tried to use some vague notion of zones in my training in the past, but never had a concrete number to follow.  I think this could really make me more disciplined over the long run, but for this next race I’m afraid it may be too late to start trying to incorporate this knowledge into my plan.  I’m not sure I have time right now to do more research and planning.  Unless I do it tonight, right now and figure everything out for the next few weeks.  I’ve been known to do things of that nature.  Guess we’ll just have to wait and see!

Good night!

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In a Stitch

I’m really happy with how my week is going with training.  I haven’t been perfect, but I’ve been doing a lot better than the last few weeks.  Tonight was a running night, and it wasn’t my best effort but I did it.  I mapped out a 3 mile loop near my house to run with Curtis after work.  In the first mile, I got a terrible side stitch.  It was really strange, I could feel liquid or something sloshing around in my stomach.  I think that had something to do with it.  I don’t know if I drank too much water today or what!  I had to stop for a few seconds, and luckily it went away…for awhile.  On the last half mile it came back in full force and I had to stop a couple times to make it subside.  I ended up trying to run through it, and ran on the grass for a bit.  Surprisingly, it actually seemed to help to run on the grass.  I think it may have been because I was focused on my footing, rather than the pain.  Curtis tells me that they’ll go away after I get more used to running regularly.  I guess I need to just get used to running through them!  Anyways, the stopping slowed my run a bit, but I finished the 3 miles in 35 minutes.  Slow, but I’m happy with it anyways.

Have a great weekend! (Early, but I’m ready for the weekend to be here now!)

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