IronStrength

Weekly Workouts; Run, Soccer, Cycle.

/ Anna @ Piper's Run / 21 Comments

Happy Monday!

I’m feeling like November is just too close for comfort! With basically a full week away, it’s going to be here before we know it. Which means, wrapping up October with some runfessions later this week and Halloween fun for all this week I’m sure!

Weekly Workouts:

  • Sunday: Iron Strength Workout / Bike Ride / Walking Carmacks *ankle roll*
  • Monday: Restorative Yoga
  • Tuesday: Rest Day (was on the road for work all day)
  • Wednesday: Short 3k run with Carmacks before the kids were up.
  • Thursday: Soccer Game (we lost 3-1 but it was a great game).
  • Friday: Rest Day.
  • Saturday: Rest Day / Girls had their first basketball session and then I had to work. But it was fun work hosting a gender equity workshop for women interested in becoming board members (in sport & recreation). Though it was a super long day with my girls + working (they came too), it was a good day.

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  • Sunday: AM: Cleaning/washing and more cleaning. PM: Leisurely bike ride. I had the best bike ride with my girls. It was about 45 minutes in length but we stopped to say hi to a friend, then to play at a playground and in the woods, then back on the bike for some more fun before heading home.

Also, this is what biking with your kids looks like, granted this was an empty parking lot:

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Running:

I feel like running has totally taken a back seat lately. I have very little interest in running before work but will do a short run with our dog. I enjoy going for a runch but really have to plan those ones out. I’m exhausted once I finally get the girls to bed at night and just not feeling like doing anything but dishes, making lunches, folding laundry – just kidding. I have a treadmill so it’s not like I have an excuse when my husband is working.

I’m sure running will creep back into my life more but it is what it is! I want to run a “Jingle Bell Run” early December and maybe even thinking about a winter half. A winter half in Nova Scotia can mean running on ice, snow or clear roads, it’s really hit or miss.

Though I might not be running, I am really loving getting out on my bike with my girls. Usually, they just bike up and down on our quiet road but last weekend I decided to bike with them. Yesterday we decided to bike to a friends house and the adventure just continued from there. No, I wasn’t going at my normal pace but it was so much more enjoyable to go at a slower pace WITH my kids.

My ankle is healing but not 100%. I wore a brace at my soccer game (and running) last week which helped. I was actually planning on weaning myself off the brace from last year’s ankle injury (inside of ankle not outside like now). Anyway, looks like I’ll be wearing it for a few more games until my recent ankle roll is 100%.

Have you ever run a winter half marathon?

Are you even thinking about Christmas themed races yet? (too soon). 

How was your week?

I’m joining back into the Weekly Wrap hosted by HoHo Runs and MissSippiPiddlin.

https://hohoruns.blogspot.ca/

Johnny Miles Half Marathon Training Week 4

/ Anna @ Piper's Run / 12 Comments

Since I am a few days into week #5, I figured I should hit publish on this post! I’ve been neglecting my little blog only because life happens. Life happens and I just didn’t have anything to blog about I guess.

Last week sure wasn’t the week I had planned. I was (and still) having SI joint issues and decided to go to my Osteopath and then was ill for a few days. Life happens, you keep moving forward and enjoy the rest days while you can, right.

Though I’m into week 5 as I write this, this is how last week’s training went down….

What was Planned VS What Really Happened:

Monday 18th: Stretch & Strengthen | Yoga. Love me some yoga! Monday yoga class is always more challenging than Tuesday’s (different class, different instructor). This was the last day with Christina 😦 which is a bummer as she challenged me in ways I didn’t think I could accomplish. Thank you for that!

Tuesday: 6k run| 6k run Outside. It was a last minute decision to run outside but such a good one. I was running a much faster pace then I have in the past so that was really encouraging.

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Wednesday: 35 minute tempo run | 6k + Osteopath Appointment. I ran a slow and hard 6k during my lunch break as I had an Osteopath appointment at 3:15 PM. If I didn’t run it then, I wouldn’t be able to that evening. After an Osteopath appointment it’s recommended that you take a few days off to allow your body to recover from the treatment. Let’s just say, my SI joint and left side of my body was a mess. She released my SI joint but I was extremely sore that night and spent a lot of time icing it.

Thursday: 5k + Strength Training | Rest Day. Kinda had to rest as my SI joint/back was still sore.

Friday: Rest Day | Rest Day. Nailed it…again enforced rest day. Started to feel ill and went home in the afternoon for a nap! Seriously, who takes the afternoon off work to nap? I did. Don’t worry, my boss knew I was going home.

Saturday: Rest Day | Rest Day. SI joint was feeling okay but I was the worst stomach cramps ever – very comparable to childbirth contractions. My whole abdominal wall would tighten in server pain throughout the day. I had planned on running that night but my symptoms just got worse. Early to bed for me.

Sunday: 5k Race | 4k . I skipped the local 5k race as I still wasn’t feeling great. That evening I was feeling a lot better so I did a slow 4k on the treadmill. My body felt great but my SI joint area/lower back still aren’t happy.

We watched this lady run past our house Sunday – the girls cheering her on and me just wishing that was me 🙂

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So not a great week but I’m hopeful my SI joint/lower back will sort itself out soon. Sitting is the worst for me. I did have a great IronStrength workout last night and really looking forward to yoga at lunch today!

KM this week: 16k 

KM this training cycle: 86km

If you missed last week 3, you can find it here.

How was your weekend?

Anyone race/training?

What’s the longest number of days you’ve taken off during a training cycle?

 

Friday 5 Favourites: Half Marathon Training

/ Anna @ Piper's Run / 13 Comments

It’s FRIDAY!!!!!!!!!!!! I can honestly say I’m really happy to see Friday. It hasn’t been a terrible week or a long week but I’m just looking forward to the weekend.

To sleep in…ha ha, just kidding. I have kids that won’t let me sleep in. I’m also trying to figure out if I should keep to my training plan this weekend of a “5k race” which would be done on my own OR switch to a long run of 11k and then race 5k next weekend. There is a local 5k race next weekend on a course that I got a PB on in 2014! What would you do?

I’m joining Mar on the Run, Cynthia and Courtney on the {Friday Five Link Up}. It’s all about “Favourites”!!! Not Favorites…Favourites, I’m Canadian 🙂 So, I’m talking about all my favourites related to training for my current half marathon.

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Foam Rollers

My oh my, I’m loving my foam rollers (one is missing from the photo). These are key to keeping my glutes happy while training for races. My legs are tired by the time I hit Friday and I’m hoping that will change over time but it’s foam rollers that keep my muscles happy.

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Strength Training

I’ve been digging the IronStrength workouts the last few weeks even though I skipped it last night. I ended up talking to a girlfriend of mine for almost an hour after my run. The chat was worth it though.

These workouts are hard! Sweat dripping off your body hard. Muscles aching for days hard. The workout where you grunt to get those last few reps in. The workout that is just what you needed.

Yoga

After spending the last 6-7 months going to yoga once a week, it’s still one of my favourite workouts. It’s something my body needs as well as my mind. It’s not always easy but sure is rewarding. It’s a chance to work on my strength, push my limits sometimes and have my body feel good. My body also knows when I miss a class.

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Smoothies.

It’s fair to say that I’ve become addicted to making smoothies throughout the week for me and Lilly. She’s still not a fan of the protein powder so I don’t put it in hers. This past week I forgot to make them and Lilly got after me. Atta-girl! During dinner the other night, I quickly prepped four zip-lock bags with cut up bananas, strawberries, blueberries and blackberries. I put them in the freezer and then each morning I add in oj/water, Greek yogurt, protein powder for me and sometimes other fruits as we have them. Quick and easy!

Rest Days

Oh glory rest days! Friday’s are my official rest days. As in, I do no workouts. I try to get outside daily when I’m at work for a short walk but that would be the most activity I would get on a Friday. I usually go to bed early (9 PM), I know, I know…don’t be jealous! I’m such a wild cat, ha ha. I’m really looking forward to today’s rest day as I might get up early do to my long run tomorrow. That also is determined by switching up my training plan this weekend and next!

This weekend Lilly has swimming lessons and I’m taking the girls to an ice show “Frozen on Ice”! They don’t know about it yet so it should be fun. I’m also looking forward to playing outside and getting the girls on their bikes..maybe some hopscotch! Happy Friday!

Would you switch your training weeks around? 

What’s your favourite thing right now? 

Weekend Plans?

 

Johnny Miles Half Marathon Training Week 2

/ Anna @ Piper's Run / 17 Comments

Hello Tuesday!

I’m a day late getting this post together but here it is. Last week’s training for the Johnny Miles Half Marathon was pretty great!

What was Planned vs What Really Happened.

Monday April 4th: Stretch & Strength | IronStrength Workout (45 minutes).  This was a good and HARD workout again. Instead of doing it all out for 5 minutes each, I did 2 rounds of each exercise. It’s what I could manage without compromising my form. I officially HATE burpees.

 

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Tuesday: 5 k | 5 k Treadmill Run. Oh dear, this run happened after a 12 hour work day. I got home at 8 PM and decided I needed to get my run done. My husband jumped on his bike (trainer) and I on the treadmill and we both got our workouts done. BIG win for the day!

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Wednesday: 5 k Tempo Run | 7 k Tempo Run {46:37}. On my treadmill (yes, again!), I ran 2 k to warm up, 4 k tempo run (increasing my speed each km), followed by 1 km cool down. It was nice to push my pace each kilometer and maintain that pace (not cheat and back off). I kept thinking “learn to run push your limits, it’s going to make you stronger”. I needed this run.

Thursday: 5 k + Strength| 1.44 km Treadmill and Weights. I really should have done this run or workout. My body was seriously exhausted and I was in a bit of a foul mood. After 1.44 km, I hit stop jumped off my treadmill and did one around of weights. (10 lbs weights: bicep curls, push press, step/lunge and something else but I can’t remember). I did some PT exercises and called it a day.

Friday: Rest Day | Rest Day. Nailed it. I literally did nothing all day. I had taken the day off work for some medical appointments and rested. I tried to take a nap but that failed when my husband called me. I spent the afternoon sorting the girls clothing, watching TV and then my evening was early to bed. I’m pretty sure I nailed this rest day.

Saturday: 5 k pace | 5 k Treadmill Run. I love having a treadmill in my house because the MAJORITY of my running would not happen right now if I didn’t have one. Nothing amazing about this run other then I survived a full day: trip to the city and back, trip to the zoo, dinner/bed time with the girls and then I ran.

Costco $10.99 Running Skirt Win!!!!

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Sunday: 10 k Long Run | 10 k Treadmill Run. Good lord, I’m seriously thinking I’m going to forget how to run OUTDOORS! A FULL week of treadmill running!!!!!!! I’m really not sure the last time this happened but whatever, I got it done!

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KM this week: 28.44 km

KM in this training cycle: 46

KM missed this week: 4 ish

Week #1 can be found here.

Training Plan: Hal Higdon in kilometers. 

I was still having some SI joint pain last week and started foam rolling more, which helped. It pain didn’t go away but it’s starting to get better each day. I got a massage yesterday which made it 95% better. My hip flexors were SUPER tight, not to mention my glutes.

Overall, I’m thrilled with this week. It was really busy with work and my husband working lots 🙂 but I managed to get it done! Another week down another week ahead of me!

Anyone training for a race, how’s it going? 

How about BOSTON? Running, watching it live or on TV? 

Do you get massages while training?