Offseason Training

Happy rainy, cold, windy, nasty Monday y’all! Ha that sounds appealing right?! Well, regardless of the weather, today was my first day back to “organized” workouts since completing Thunder Road Marathon mid November. I have enjoyed the time off but I think my body has finally completely recovered so it is time to get back into the swing of things. As I mentioned previously, I need to work on building strength. I feel like through the last few months as I was adjusting to working life and my new city I only did cardio workouts which usually meant running and even at that they weren’t exactly the most quality of runs. So now its time to get back in the saddle and get my booty in gear! But before I get to the workouts, I set a couple [broad] goals for myself….

1. Build Strength. I want to feel toned and strong come the start of next triathlon season.

2. Increase Speed. Now that I have been doing endurance events for a couple years,  my body has really adjusted to the longer but slower workouts and thus I have also been slower competing… even when I felt I was in as good, if not better shape than the year previously.

3. Add Variety. I have gotten in such a rut with my own workouts. I feel like I can creatively come up with good, quality, non-boring workouts for others but I struggle doing that for myself.

4. Increase Flexibility. This is not something I enjoy working on. I never feel like I get a workout when I when I go to yoga or am stretching and foam rolling on my own because it doesn’t make me sweat. Nevertheless, flexibility is so important for avoiding injury that I am going to make time for it this season.

5. Have Fun. By this I mean I want to continually reevaluate to make sure I am still enjoying what I am doing. By about June / July of last year I was so burnt out on training that I was no longer enjoying it. So this year I want to make sure I am doing all this for the right reasons…because I love it and I find joy in it, not because I signed up for a race. The race is important but at the end of the day there are ways to keep training fun if you are creative.

….Now for the execution.

To achieve goal number 1, I have put together a strength plan for the next 8 weeks. I keep it to a max of 4 “lifts” and 2-3 core exercises of my choice that day. Since I do not enjoy doing strength workouts I kept these workouts short.

For speed, I have had to do a fair amount of research to see whats best. I had always assumed that building a base during the offseason then incorporating speed workouts (intervals, hills, etc.) during the early parts of season was best but apparently I was wrong. This year, my offseason workouts will be kept decently short but full of tough intervals that gets those fast twitch muscles firing.

Group exercise classes will be used for the add variety for the time being. It is always fun to see what other instructors come up with. It is a great place to get new ideas for workouts.

Increase flexibility…I have added 5min to the end of all my cardio workouts. During this 5min I am to stretch and/or foam roll.

Have fun. This will be achieved by taking the time at the beginning of every week to  actually think about what I am doing and how I am feeling about it. If I find that I am bored or not enjoying my workouts, I am going to step back and adjust that weeks workouts then.

So there you have it, there are my goals and how I am going to execute them through the next couple of months.


Day 1 [today] started with a short strength routine:

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3 sets of each of the following:

  • 15 Squats with a 12.5lb. dumbbell in each hand.
  • Chest Press with 30lbs. 15x
  • 15 Lunges with a 8lb. medicine ball.
  • Lat Pull Down with 45lbs. 15x
  • :30 planks
  • 3o Russian Twist with 8lb. medicine ball

Then I headed to take a 45-50min spin class. The instructor was great; she had us climbing hills, sprinting, and laughing all at the same time. Killed three birds with one stone there: speed work, variety, and fun. And once that was over, I headed back to the gym where I spent 5minutes on the foam roller. I tried the rumble roller for the first time today, needless to say, I’m not ready to officially graduate to full time use of it yet. It hurt so good! haha


 

So there you have it, my goals, my plan, and day one’s workouts. I won’t be updating you daily on my entire workout but I will be sure to keep you in the loop with my progress.

Now its your turn, what’s your plan this winter to combat the want to hibernate in big sweaters on the couch till spring? Comment below letting me know!

 

 

 

Brother Bear’s 22!!

Hey y’all! I hope you all had a wonderful Friday and those of you following the Couch to 5k series are ready to tackle the 5k in the morning. Please comment below letting me know how it goes! Good Luck!!

Anyways, today started out with a quick 45min workout. 30minutes on the spin bike where I did 1mile easy warm up, 8miles of .5mile hard, .5mile easy, then a 1mile cool down. I followed that with a 10minute core routine and 5minutes of foam rolling and stretching. After my morning workout I came home and (even though I tried burning them) made a breakfast burrito for my dad and I. It was a quick and easy breakfast that was high in protein even if it was a little bland today. Not a ton in the fridge to choose from so today’s was just an egg, egg beaters, cheese, and salt and pepper wrapped in a whole wheat tortilla.

After breakfast, I got in the car with my parents and we headed up the mountain to Boone to celebrate my baby brothers 22nd Birthday!! After a little running around when we got there, we sat down to lunch at Macado’s. It was pretty good….Well, sort of…. the service was pretty slow and the food was average but the dessert was on point so that made up for everything else the restaurant was lacking in my book. It was a giant cinnamon roll with ice cream on top. Sorry I didn’t get a picture, the 4 of us devoured it before I even thought to snap one. You’ll just have to take my word on it, it was AMAZING!

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After lunch, since nothing we do is super conventional we opened birthday presents in the car. I made my brother a birthday BRO-quet. I think it was a pretty big hit and I had a lot of fun putting it together. I’ll be sure to post the details of this one in a later post.

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Birthday Boy with his BRO-quet!

 
IMG_8936Then the real fun started. We went and chopped down the family Christmas tree. And no, it was not like the Griswold’s, no one froze from the waist down, goofy carols were not sung, and we didn’t hike miles into the woods, but we did have lots of fun.

We went to a Christmas tree farm where they have tons and tons of trees to choose from and people to help you when you need it. Alex, Mom, and Dad have all done this together the last few years but this was my first time and I thought it was pretty cool.

 
When you first get there they hand you these giant poles so you can measure the trees; out on the mountain none of them look huge but trust me, some of them are GIANT! Or as my brother says, they are GONKERS!! Mom seemed to find those trees even though she was “looking” for a small one.

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This one might fit in the White House…

After lots of searching and maybe a little bit of playing,

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Peek-a-boo!

we found the perfect one….

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Check out these beauty!!

Just kidding we didn’t go with the Christmas palm tree but it did give us a good laugh. Once we picked out our tree, a guy in a big tractor comes by and chops it down, brings it down the mountain, and trims it up…I think he had maybe done this once or twice as he was pretty quick! …Faster than we could pay for it and grab our free hot chocolate and cookies.

After tying the tree to the top of the car (funny story, the guy helping us phone started ringing and his ringtone was something about beer and titties. Mom, Alex, and I did all that we possibly could to keep a straight face but we failed…we are all so mature 😉 ) it was time to say our goodbyes to the birthday boy and head back down the mountain. Mom and I joked with Dad that the tree kept falling off the entire way down, but no worries, it made it all the way back to the Queen City with no problems. I’ll be sure to post a picture once we have the pretty tree up and decorated.

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This pretty tree looks like a keeper to me!

So who else chops down their own tree? I highly recommend it to anyone in Charlotte looking to buy a real Christmas tree this year. It could be a fun day trip with the family or your significant other. There are tons of Christmas tree lots up in Boone to choose from.

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Comment below if you are doing your 5k in the morning and if you have ever chopped down your own tree.

Happy Friday Y’all!

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Dysfunctional at its finest… sorry mom 😉

Thanksgiving

Hey Y’all! So this will be my last Thanksgiving post for the year…I feel like I have said “Happy Thanksgiving” enough on here already. But before I close out the holiday, I thought I would give you a quick recap of the Thanksgiving weekend…Gobble Gobble!!

Wednesday after just a half day of work I headed to the Charlotte house to be with my family. My brother was already there so the festivities began upon my arrival. Dad and Alex headed to the hot tub and Mom and I baked our first ever apple pie…. it was pretty good if I do say so myself! That night we had family dinner which ended in a big game of (Alex’s Rules) Rock Paper Scissors…I’m still not sure who won but nonetheless it was a lot of fun and many giggles were had.

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Thursday started off with the Turkey Trot. Mom walked the 5k and I ran the 8k. It was so much fun. For as much as I love doing marathons and other big, epic races, races like this are so much fun. You have people of all ages, shapes,  sizes, and abilities, everyone is smiling and having fun, and there are lots of costumes. It really was a fun way to start the morning.

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After our fun morning we headed home to walk the dogs and get to cooking. Everyone else arrived at the house between 2&3. We had my grandma and another family for dinner. It was a fun afternoon and evening with all of them. Lots of chit chatting and catching up before dinner and WAYYYYY too much food for dinner. Everything was delicious, even the ginny pig fried turkey, so it was hard to stop at a little portions but I did as best I could…I had to save room for my apple pie!

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Friday was pretty uneventful for the majority of the day, I made my way to the Y for a cycle class but that was about it for the morning. It certainly felt good to get a good sweat in after a day of eating and drinking.

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Then that evening as a family we went to the Charlotte Hornets game. My brother and I had a good time laughing and saying “What are we doing with our lives?!” as we looked at the roster and noticed that a fair number of the players were younger than us.

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Saturday started bright and early with a morning shift at Jenny Craig. As much as I didn’t want to get out of bed, I was really proud of my clients that came in that morning. The majority of my clients maintained their weight loss over Thanksgiving week and a few even lost. One lady lost 3lbs over the course of Thanksgiving week! Just further proving that you can lose weight over the holidays! So proud of her!

Saturday night as a family plus my brother’s girlfriend, Lindsey, we headed to the Comedy Zone in Uptown Charlotte. We saw James Gregory, he has to be about 70years old but he was hilarious. I really enjoyed his show because it wasn’t raunchy, dirty funny but rather (almost) clean funny. He had us laughing from the beginning all the way to the end from both his facial expressions and his jokes. I personally think he’d make a great Grinch. Has anyone else seen him live, what’d you think? Also, for anyone living in the Charlotte area, I definitely recommend checking out the Comedy Zone if you are looking for a fun night out.

And finally Sunday, Alex headed back to school and Lindsey back to Charleston, but only after our “First Annual After Thanksgiving Pancake Toss”….We, being the competitive family that we are, threw left over pancakes off the back deck having a competition to see who could throw the furthest. Not sure we ever officially declared a winner but I am going to go with Alex as the champion of this one. It was a great final laugh to end the fun, family filled holiday weekend.

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And now it is back to reality…and time to work off those couple of pounds I put on these last few days! I hope you had a great Thanksgiving Holiday, please share some of your highlights of the weekend in the comments below!

Happy lets get those abs back before Christmas Monday! 😉

Get to planking y’all!

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