Weekly Training Recap: Getting Stronger!

Hey there! It’s Tuesday which means it’s weekly recap day. Let’s dive right in!

Week at a Glance:

Training for: Nothing specific. Just enjoying myself and building/maintaining a base.

Days running: 3

Days lifting: 3

Miles this week: 13

My mileage was really low this week. My calves are acting up again and I don’t know why. I decided to give them a few extra rest days while I focused on bringing strength training back into my routine.

Monday

Total rest day, as always.

Tuesday

Easy run/walk: 5 miles @ 14:52

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This week was the second week in my quest to once again move from run/walk to straight run. My walking breaks were once again 45 seconds. This week I will also do 45 seconds and next week I will likely decrease to 30 second walk breaks.

Heather also mentioned to me that she likes to start off with run/walk and then transition to straight run once she’s warmed up. I haven’t tried that yet but I love the idea of it and will definitely try it this week provided my calves feel better.

During this run my calves felt AWFUL. I decided to take a couple of days off of running to let them recover while I work on stretching them and just generally giving them TLC in the form of heat, ice, compression and anything else that makes them feel better.

Wednesday

Strength training day #1

  • Chest press 3 x 7 @ 50lbs
  • Shoulder press 5 x 7 @ 30lbs
  • Halos 3 x 10 @ 15lbs
  • Bent over rows 5 x 7 @ 25lbs
  • Bicep curls 3 x 10 @ 10lbs
  • Plank 3 x 1 minute

Thursday 

Strength training day #2

  • Squats 3 x 7 @ 50lbs
  • Lunges 3 x 7 ea. side @ bodyweight (I have terrible balance)
  • Calf raises 2 x 15
  • Plank 5 x 1 minute

I’ve been squatting for many years now and I still have an almost totally flat butt. I guess the very small bump that is there now is more than what I had when I started. Adam used to say my back just ran into my legs with nothing in between LOL! I don’t think there is any hope for my butt, but I’ll never give up!

Friday

Rest day.

Saturday

Easy run/walk: 3 miles @ 14:46

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Brrrrr what a chilly run!

Ali has been having some calf issues lately as well and she wondered if maybe her shoes were the culprit. I really like my Brooks Glycerins and have been wearing them for about a year now. That being said, her post made me wonder if maybe my shoes are to blame.

I decided to wear my Newton Fates to see if they made any difference. They didn’t but it was worth a try.

Sunday 

Easy run/walk: 5 miles @ 14:32 + strength training.

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Wore the Newton Fate again just to make sure they wouldn’t help. I believe in trying more than once to be sure! Calves were still incredibly tight the whole time. At some point I’m really going to figure this out.

Also, BRRRRRRRRRRRRRRRRRRRR!! I was super freezing during this run. It didn’t help that it was raining out too :(. I am not cut out for this type of weather!

Since my “long run” was only five miles I decided to follow up this run with a strength training workout (just a random mix of whatever I felt like doing).

Fingers crossed that this week my calves feel better. Tomorrow is a run day so I’ll get to test them out and see if the lower mileage last week helped at all. 

How many days of strength training did you do last week?
What is spin class like?
 I’m thinking about taking a class!

Happy birthday Justin Timberlake!

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23 Comments

  1. January 31, 2017 / 5:06 am

    I was thinking about you and your calves the other day when I was doing a yoga routine! We did exercises that pumped the calves, vs just stretching them, and the instructor explained that its more helpful to do that than just static stretching because something about the muscle and blood flow…this particular video is actually available online. If you watch it once you could probably jus try doing a couple of the exercises every day if you think they help at all (at its only 11 minutes). https://www.youtube.com/watch?v=AJe7nVzWL-E

    • Kristina
      Author
      January 31, 2017 / 1:11 pm

      Thanks Lisa! I really appreciate it!

  2. Susan
    January 31, 2017 / 6:49 am

    Ugh…damn calves! Why are they being such jerks? I hope you can figure it out soon! But 3 days of running is awesome and 3 days on weights!! Nice, girl. Isn’t it fun having your gym just right there to motivate you? Keep it up!

    • Kristina
      Author
      January 31, 2017 / 1:12 pm

      I wish I knew!! It’s soooooooooo nice having my own gym. There are no excuses!

  3. Ioana
    January 31, 2017 / 7:56 am

    I’m running mostly to lose some weight. What running app do you use for marathon training? I’ll stick to my SportMe running app which calculates distance, pace, time and calories and adjusts running plans to my progress.

    • Kristina
      Author
      January 31, 2017 / 1:13 pm

      Hi, I just use my Garmin Connect app which connects to my Garmin watch! 😉

  4. Laura F
    January 31, 2017 / 8:51 am

    I am so amazed that you run in such heat and humidity that 69 degrees is chilly! That 53 degree run sounds perfect to me 🙂 When I trained for my one and only marathon I kept my run/walk alerts on even if I wasn’t planning on walking. I used that time to either speed up for a few strides, check in with my form, or walk if I needed it. I kinda liked that.

    • Kristina
      Author
      January 31, 2017 / 1:14 pm

      That’s such a great idea!

      Hahhaha yes 80 degrees is the average here! :-O

  5. January 31, 2017 / 9:49 am

    I love spin class! It’s basically just intervals on a bike (well, trainer, but you get the idea). It’s not demanding in the way running is, but I sweat like crazy in there. I’ve always thought that cycling is just as much strength training as it is cardio. I think it helped my leg strength as much as it did my aerobic capacity…although maybe that won’t be true in your case since you’re already so strong from lifting!

    • Kristina
      Author
      January 31, 2017 / 1:15 pm

      Ohh that sounds good! A cyclebar is opening in walking distance to my house and I’m really interested in trying it. I’m just afraid that I’m going to love it and then spend all my money there since the classes are expensive! haha

  6. January 31, 2017 / 10:47 am

    Well dang it on the calves!! Hope they are improved for your next run. And boo the Newtons didn’t help ya! I have never tried the Fate model. I think I would be excited about 53 degree weather… but NOT in the rain.
    I tried spin class once – but when I bike my knee bothers me, so I didn’t like it as much as I hoped I would. It does look like an incredible workout though.

  7. January 31, 2017 / 12:35 pm

    I hope you figure out what’s up with you calves soon! That sounds pretty painful. Your pics look great. I’ve always felt that cold in Florida is much colder than in other places. I think the humidity really makes the cold so much worse. Hope this week goes well too!

  8. January 31, 2017 / 12:38 pm

    When you list tour weighrs, for example, shoulder press @ 30lb, so you mean 30 in each hand???? That is the one exercise I am having trouble improving on. I can’tell get past 25lb and normally do them @20lb because it is never the first exercise I do. They’re usually already tired from push ups. I have been planking like it’s my job this week!

    • Kristina
      Author
      February 1, 2017 / 7:04 pm

      NOOO I mean 15lbs in each hand! I can do 25lbs in each hand but I can only do about 5 reps.

      Nice job on planking! I always do them as the very last thing and never look forward to them! :/

  9. January 31, 2017 / 4:05 pm

    I am in the same place as you with the squats!! I do squats with weights, squats at zumba, squats in the bathroom at the office, while bored.. and my butt is just the line in my back that separates my legs! whatever! I got over having a booty many years ago.

    I’m sorry about your pains!! calf pain is never any fun! at all.

    • Kristina
      Author
      February 1, 2017 / 7:05 pm

      Hahahah we’re in this no-butt thing together!

  10. January 31, 2017 / 7:24 pm

    Oh, the tight calves. I’ve suffered through those. Do you foam roll at all? It’s painful but it helps, so does a deep tissue massage.

    I love spin class, it’s a tough workout, but I always feel so pumped and accomplished afterwords.

    • Kristina
      Author
      February 1, 2017 / 7:06 pm

      I have foam rolled them but then they were extra sore the next day LOL! I guess it’s probably something to keep up with. I know when I foam roll other areas of my body it helps … but my calves have always been so sensitive and I always baby them! I gotta stop doing that!

  11. February 1, 2017 / 12:00 am

    I feel bad, Adams comment made me laugh out loud lol.

    Have you looked at your sleep position? I’ve mentioned before, tight calves led to PF for me and sleeping on the couch to keep my feet at 90° solved that problem.

    • Kristina
      Author
      February 1, 2017 / 7:07 pm

      OMG how do I always forget your sleep position tip! I am writing myself a sticky note about this right now!

  12. February 1, 2017 / 10:35 am

    Sorry your calves are still giving you problems! It has really been a never ending battle between you and your tight calves. Are you two pairs of shoes similar? Maybe your running style has changed and you need to be re-evaluated at a running store?

    Thanks for the shout out 🙂 I hope you like that r/w method.

    • Kristina
      Author
      February 1, 2017 / 7:09 pm

      I’m thinking about going to the running shoe store to see! The two pairs of shoes are similar, although the Newton’s have less of a drop and also these lug things on the button that give you an extra rocking motion on the run.

  13. February 1, 2017 / 9:06 pm

    Us and our poor calves!!!!! OMG.

    I added the bridge back into my routine this week and my legs felt REALLY good on it, so maybe they needed something changed up? I also am playing with old shoes, stretching daily, using my heating pad pretty much daily…

    I don’t know, man. Calf issues suck and I can’t find anything definitive on them. Because I’m a hypochondriac, I’m beginning to think I have this: http://www.mayoclinic.org/diseases-conditions/chronic-exertional-compartment-syndrome/home/ovc-20182611