Wednesday, November 22, 2017

Weekly Roundup 11.6-11.12 & 11.13-11.19

After running Falmouth in the Fall, I took it easy last week and got in only 10 total miles.  I took Monday off but I went to run club on Tuesday night.  It was dark and cold but I ran with the boys.  Chris made his return to run club after working in Texas for 6 months.

Wednesday I hit the treadmill for an easy three.  I worked Friday then went for a short run with G before a short run by myself.

This week was a little more eventful.  I treadmilled again on Monday but decided to run outside on Wednesday.  I wanted to run 4 miles but worked until 4:00 and the sun set at 4:21.  Long story short—I ran pretty fast.  It felt good though and the post-run view was beautiful.

On Friday Georgie and I went back to Cotuit and ran our new beach to beach and back route.  This time it was a lot cooler and windier but when we got to the beach at the half way point, it was totally deserted so we ran down on the sand for awhile.  Almost 3 miles meant a post-run 3 hour nap for G.

I rounded out the week with an 8 miler through New Seabury on Saturday.  This was my longest distance run since July and overall I had a great run with some awesome views.  I did manage to step in a pothole and twist my ankle about a mile and a half in but it didn’t hurt until I woke up the next morning.  It’s always something…

Other highlights:

·      I’m still lifting!  6 weeks in and I’m totally committed.  Next week I plan to go easy to rest my ankle but after Thanksgiving I will be progressing my routine.  YEAH!

Monday 11.6.17
Burdenko H2O
Greg’s Workout #1 + 8 assisted pull ups
11,565 steps

Tuesday 11.7.17
Marathon Sports Run Club! 3.25 miles with Kyle, Chris & Infa (30:00)
Taught spin class
17,506 steps

Wednesday 11.8.17
3 treadmill miles (23:02)
Greg’s Workout #2 + 8 assisted pull ups
15,501 steps

Thursday 11.9.17
Taught spin class
Power Water
15,218 steps

Friday 11.10.17
9,649 steps

Saturday 11.11.17
1.48 miles with G (14:09)
2.25 miles (16:24)
Greg’s Workout #3
13,428 steps

Sunday 11.12.17
Taught spin class
Burdenko H2O
16,770 steps

Monday 11.13.17
3 treadmill miles (22:24)
Greg’s Workout #1 + 10 assisted pull ups
13,171 steps

Tuesday 11.14.17
Taught spin class
10,996 steps

Wednesday 11.15.17
4 miles (28:14)
Greg’s Workout #2
30’ spinning with Leslie
15,450 steps

Thursday 11.16.17
Taught spin class
Power Water
13,042 steps

Friday 11.17.17
2.89 miles with G (27:22)
Greg’s Workout #3
12,437 steps

Saturday 11.18.17
8 miles (59:46)
18,045 steps

Sunday 11.19.17
Taught spin class
Burdenko H2O
14,479 steps

Last week’s mileage: 10 miles
This week’s mileage: 18 miles
Last week’s G mileage: 1.5 miles
This week’s G mileage: 3 miles
November Totals: 43 miles

2017 Totals: 656 miles

Friday, November 17, 2017

Get The Most Out Of Your Personal Training Sessions

Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

Personal training is an option for members who need extra motivation or guidance to get through a workout.  It’s also a way to learn new exercises and progress your fitness routine.

Working with a trainer is great but are you getting the most out of your training sessions?

Set Clear Goals

It’s important that you and your trainer are on the same page.  It’s also important that you set clear goals so your trainer can build the appropriate program for you. Think SMART goals: Specific, Measurable, Achievable, Realistic, Timely.  Goal setting should be worked into your first appointment and revisited during each session.

Arrive Early

I say this over and over again to my clients… warm up before your session!  Showing up late not only cuts into your training time but now the trainer has to incorporate a warm up into the routine leaving not much time for actual exercise.  Show up early to get in a little cardio, dynamic stretches and/or foam roll so you’re ready to go when the session begins.

Speak Up

Communication should go both ways.  Ask questions.  Let your trainer know how you’re feeling and exactly what you’re feeling.  If something isn’t right, don’t be afraid to speak up.  We appreciate your feedback and honestly!

Do Your Homework

You can’t just show up to your once a week training appointment and expect to see progress.  Your trainer can work with you to build a weekly plan but it’s ultimately up to you to commit by exercising on your own, eating right and recovering well.

Bring A Buddy

Still struggling with motivation?  Find a friend with similar fitness levels and goals to team up with.  They can help you get out the door on days you may consider cancelling and help push you harder during the workout.  One-on-one personal training can get expensive so ask about most cost-effective group personal training rates.

Attitude Is Everything

Everyone has their own reason for working out but if you’re not invested in your own health and fitness, you’re never going to get results.  A positive attitude is key along with patience, commitment, consistency, and hard work.

Monday, November 13, 2017

Weekly Roundup 10.23-10.29 & 10.30-11.5

The past few weeks have been busy!

I have been working out strength training 3x per week.  I feel awesome.  I even recruited Craig and his wife Niki for motivation.  We spent a Friday night at the gym together.  It was actually a lot of fun.

Running has also been good.  Still no pressure, just having fun—but I did manage to run 18 miles both weeks.  

Georgie and I took a field trip to Cotuit where we ran from Loop Beach to Oregon Beach and back.  It was a BEAUTIFUL Friday in November and we enjoyed every minute of it.

I also made it to a Run Club and ran Falmouth in the Fall.  You can read my full race report here:

Other highlights:

·      I spent last weekend with Cape Cod Rehab at the Cape Cod Marathon Expo.  My dad ran the half that Saturday and I was able to time it perfectly to see him run.  He later thanked me and said he needed the boost.

Monday 10.23.17
5 miles (37:01)
Burdenko H2O
Greg’s Workout #1
17,234 steps

Tuesday 10.24.17
Marathon Sports Run Club! 3.25 miles (27:57)
Taught spin class
14,990 steps

Wednesday 10.25.17
Greg’s Workout #3
7,320 steps

Thursday 10.26.17
Taught spin class
Power Water
13,792 steps

Friday 10.27.17
1.58 miles with G (14:58)
2.4 miles (18:41)
Greg’s Workout #2
17,324 steps

Saturday 10.28.17
1.99 miles with G (18:26)
3.75 miles (27:27)
17,244 steps

Sunday 10.29.17
Taught spin class
Burdenko H2O
14,947 steps

Monday 10.30.17
2 treadmill miles (15:49)
0.98 miles with G (9:37)
Greg’s Workout #1
11,735 steps

Tuesday 10.31.17
Happy Halloween!
Taught spin class. The playlist: Halloween Spin Playlist 2014
11,534 steps

Wednesday 11.1.17
3 miles (22:00)
Greg’s Workout #2
14,065 steps

Thursday 11.2.17
Taught spin class
Power Water
15,854 steps

Friday 11.3.17
2.08 miles with G (22:09)
Greg’s Workout #3
14,704 steps

Saturday 11.4.17
0.97 miles with G (8:56)
2 miles (14:35)
10,312 steps

Sunday 11.5.17
Falmouth in the Fall 7 miles (48:15)
16,196 steps

Last week’s mileage: 18 miles
This week’s mileage: 18 miles
Last week’s G mileage: 3.5 miles
This week’s G mileage: 4 miles
October Totals: 75 miles
November Totals: 15 miles

2017 Totals: 628 miles

Wednesday, November 8, 2017

Race Report: Falmouth in the Fall

On Sunday I ran Falmouth in the Fall for the first time since 2012 and had a blast! 

I also ran a 7 mile PR, placed 2nd and won $50!

If you are not familiar with the race, it is the same 7 mile course as the Falmouth Road Race.  Instead of the middle of August at 9am, Falmouth in the Fall is always the first Sunday in November with a 1pm start time.  Instead of 10,000 runners, the 2017 Falmouth in the Fall results showed 469 finishers.  The race is super laid back—for a $20 entry fee and a self-addressed stamped envelope, the race mails you your bib.  I was also sent a $40 Hanlons gift card as a random raffle winner.  Pretty sweet.

I picked up my dad race morning and we headed to the finish line.  There we met up with some run club friends (Stacey, Kyle, Jason and Jon) then caught the bus to the start line.  One of the highlights of the day was waiting in line for the buses where we got to live stream Shalane Flanagan winning the New York Marathon.  It definitely pumped me up and provided some extra race day motivation.

Lately I’ve only been running for fun—not worrying about time or stressing over mileage so I had no idea what to expect when the gun went off.  My goal was to stay relaxed but run “comfortably hard.” I did want to push myself to see where I was at.  I knew I could run 7:15-7:30 pace and on a good day I was hoping to be closer to 7:00 pace. 

Mile 1- 7:06
Mile 2- 6:52
Mile 3- 6:45
I felt really good during the first 3 miles of rolling hills.  By the mile and a half mark, I was cruising alone in 2nd place.  At that point I could see the first female ahead of me—and she stayed about the same distance away from me for the rest of the race.

Mile 4- 6:48
When we came out of the woods and turned onto Surf Drive, OH MY GOD THE WIND.  Total headwind.  It felt like I was putting in way too much effort with very little progress but I tucked in my head and kept pushing forward. 

Mile 5- 6:59
Mile 6- 6:47
Mile 7- 6:39
The rest of the race but I was definitely working.  I’m not quite sure I could have ran any faster so I was happy with my effort.  I did not purposely slow down at any point or talk myself out of racing which I have become so good at in recent years. 

7 miles – 48:15

Average pace – 6:54

My dad had a pretty good race even though he wasn’t feeling great.

I love Falmouth in the Fall!