Tag: mlfitness

Running Buddy

Last night I ran 3 humid and gross miles following my volleyball game with my new neighbor friend Amy. 

I met Amy while Freddie (the pup) and I was coming home from a run. She was walking her dog and we got to talking about running. 

We’ve both been at the pool a bunch of times and exchanged numbers last week. I saw her twice in the apartment complex last week and invited her to go on a run with me this week. 

We were going to run after work, but it was still nearly 100 degrees out so we made plans to run after my volleyball game. 

It was 8:45pm and still in the 90s, but we had a running date. We kept the same pace and I only took one hydration break at the halfway point.

I’ve been running really easy lately, but running with Amy pushed me. It may have felt like I was breathing through a wet rag, but I felt good and strong!

Stick Massages at Work

The new office manager at work is a former collegiate skier and an accomplished cyclist. It’s been fun to talk fitness with him. The other day we got to talking with some other colleagues about foam rolling and the using the Stick. I told him I’ve never used a stick before, so today he brought his in and I just gave myself a massage. My shins have been pretty tight lately and the stick felt really good ! 

I feel it in my fingers, I feel it in my toes…

Spin class rocked my face off tonight. I loved my old instructors, but it’s cool how new instructors give you new things to tweak and focus on. I’ve really learned to be attentive to feeling the muscles wrap and work with increased resistence. 

After 20 miles on my legs this past week spin was a nice shake out. 

I do have to admit I’m freakin’ STOKED that the crazy weather here has finally broken. I’m looking forward to 3 miles outside tomorrow!

Whatever It Takes

I had 9 miles to run yesterday.

I REALLY wanted to do them outside.

Woke up at 6am and it was already 91 degrees. 

After being really dehydrated after 5 miles on July 4th I am not ready for 90+ runs.

It’s supposed to cool down tomorrow and contemplated running the 9 today. 

I don’t want to start off the early weeks of training behind.

Decided to suck it up yesterday and go to the gym for 9 treadmill miles.

Did ‘em slow, but got them in. 

Trainer Dan

  • is my “thanks for the joining the gym” special bonus for 3 sessions.
  • looks like a bald bulldog. 
  • told me I underestimate how much I can lift.
  • thinks I should be able to snap back into marathon shape quickly since in his words “I haven’t lost much” – I’m assuming he means power/endurance/potential.
  • said squeeze your ass about 100 times in 45 minutes, but he warned me that he would.
  • told me my form overall looks good, despite my lack of confidence considering I haven’t really lifted weights in a gym setting in a while – shout out to my Jillian Michaels DVD for being there in the interim. 
  • noticed that I roll my shoulders in and that they are very tight. 
  • worked me hard, but praised my efforts. 

My Workout with Trainer Dan – with notes for myself for future workouts

  • Single hand kettlebell (18lb) lifts/pushes. Don’t put free hand on hip and lock legs.
  • Double kettlebell (18 lb each) lift/pushes. Push hands straight up so your arms are behind your face. Palms facing in at start, then rotate forward at top. 
  • 55 lb kettlebell dead lift. FORM – Chest up, ass down and out. 
  • Double kettlebell (40 lb each) dead lift. Align kettle bell handles with ankles. Can widen lift at the top so bells come over quads, but come back down so bells come back between ankles. 
  • Double rope rows. Keep weight in heels. 
  • Single handed rope rows. Keep free hand out for balance and resistance. Make sure rope is in line with your arm shoulder doing the exercise, not in the middle of body. 
  • Squats with 30 lb bag. Butt down, chest up, toes out. 
  • STRECH SHOULDERS – don’t roll them in. Open chest. Use stretchy bands to rotate hands from quads to chest over head to butt in one fluid motion. Bring hands closer together for more resistance and a deeper stretch. THIS WAS AMAZING. I need to buy bands to do this at home too. 
  • 30 lb bag carried in arms with elbows up and out while speed walking across gym. Use a power clean to get bag in your arms (this took a few attempts, but I got it). 
  • 55 lb bag carried in arms. Keep elbows up – support middle of bag don’t doesn’t sink in the middle. Too heavy for a power clean, Trainer Dan placed it in my arms. 

SQUEEZE MY ASS AND KEEP IT TIGHT.

According to Trainer Dan focusing on your ass helps your not focus as much on the weight itself and helps you keep good form.