Sunday Runday: Week 13

Hello again!

I know, I know, I skipped a week.  Elliot’s been nursing a pretty bad cold, I ended up with an ear infection and I was in full blown income-tax-widow mode.  But I did do most of the things I had planned for week 12.

(By the way, if you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to).

I’m super excited because I’m allowed to start running again.  It’s going to be a long process, but I’m fully invested in it, so it’s going to be alright.  Because of the extremely progressive reintroduction of running, it’s going to seem like I’m doing way too many things in a week for the next few weeks (months?), but it’s not as bad as it might appear.

How last week went

• Crossfit: I’m rocking these workouts now and have been consistently seeing improvements.  Since they are only 20 minutes long, I’ve decided to add a second session to my weeks (and I’ve semi convinced my husband to join me for one of them).
• Squash: I had a really off day with regards to squash.  I realized about halfway through that it was because I was afraid of injuring myself.  The fact that I elected to not take any Motrin, was wearing shorts instead of leggings andhad to stop after 30 minutes due to a sharp pain in my leg the previous week didn’t help.  We still had fun though.  Oh!  I successfully hit the ball off the back wall and got it to hit the front wall twice too (woot!).  I was so surprised the first time that I actually lost the exchange because I was too busy celebrating LOL!.
• Swimming:  I ended up going to the pool only once, but it was great.  I ended up swimming 6 additional lengths after completing my routine to get my distance up to 1km.  I’m looking forward to doing it again in the coming weeks.

This week’s plan

Sunday: Swim, 850m (34 laps)

• 150m warm up, free
• 4 x 50m, kick  – 1 slow lap, 1 fast lap, 15 sec. rest between laps
• 4 x 100m free, 3rd lap of every set in IM order, 20 sec. rest between laps
• 100m cool down, free

Monday:

• Run
  • 5 min. walk (warm-up)
  • 1 min. run / 1 min. walk x3
  • 5 min. walk (cool down)

Tuesday:

• Run (see Monday run)
• Crossfit
  • Strength: Weighted squats 5-5-5-5-5-5 (weights next to hips)
  • WOD: 4 rounds
    • 40 jumping jacks
    • 80 singles
    • 40 crunches

Wednesday: Swim (see Sunday swim)

Thursday:

• Run (see Monday run)
• Squash

Friday: Crossfit

• Strength: Australian pull-ups (8-8-8-8)
• WOD:
  • Run (see Monday run)
  • 4 min. kettlebell circuit

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!

Losing the Pre-Baby Weight

One thing I’ve noticed since starting to blog some 4.5 years ago (and this is probably because I read a fair amount of blogs written by mothers) is that there seems to be this desire to lose the baby weight and try to regain as much as one’s pre-baby body as possible.  That’s great, really (and no, I am not being sarcastic)!

In my case, I’m super happy with my post-baby body.  Ah, but now I hear you thinking: “But why is she talking about losing weight, then?”

Let me explain.

I am well aware that three pregnancies and deliveries have wreaked havoc on my body.  Let’s talk, for instance about:

• my droopy breasts (nope, cannot even think of going out of the house without a bra anymore – as for strapless bras…useless!);
• the road map of stretch marks on my belly;
• my plumbing problems (oh hello unexpected flow of urine accompanying laughter!);
• the scar(s?) along my perineum.

Need I say more?

Anyways, like I said, I’m totally cool with those.  I’m happy with all of the changes that have occurred in my body in the last 5 years.  They are the reason I have three beautiful children.  I would go through it again.  Heck, I want to go through it again!  But I digress.

The simple fact is that I don’t want to go back to my pre-baby body because, for me, that would mean regressing.  To be honest, even though my pregnancies took a toll on my body, it’s is my years of sedentarism before pregnancy that have caused the most damage.

For years, I convinced myself:

• that I didn’t need physical activity to lead a balanced life;
• that I just didn’t have time to work out;
• that I was more of a bookworm and gamer;
• that it was absolutely fine to spend so many hours sitting each day, every day.

If I could go back in time and talk some sense into myself, I would.  Of course, if I could do that, I probably wouldn’t listen to myself.  I’m, hum – how can I describe it…pridefully independent?  I don’t like receiving unsolicited advice.  I don’t like asking for advice.  I suppose I take it as a challenge to my self-reliance (“what, you think I can’t figure that out on my own?!”).  I like to be in control.

The good news is that I’ve taken control now.  I’m already fitter than I was five years ago.  And though it’s tough sometimes, I’m determined to get my body in decent shape.  In the past, after an injury (as has happened to me recently because of running), I would have just stopped.  Now, I found an alternate activity while I wait to get back on my feet.  In the past, I never would have even considered working out in the evening.  Now, I’ll take the time I have to exercise, even if it is in the evenings.

It’s no secret that to make any change three things are needed: a catalyst, a plan and a great deal of perseverance (at least, in the beginning).  I’ve always been super organized, so making a plan isn’t super difficult for me.  I’m also very stubborn, so perseverance works pretty well for me.  What I was lacking, was a catalyst.

As it turns out, my kids are that kick-in-the butt I needed.  I realized one day that I want to be able to run alongside them with ease as they learned to ride a bike.  I want to be able to play and run around with them without becoming out of breath within 30 seconds.  I want them to know that if you put your mind to something, you can achieve it.  Most of all, I want to do everything in my power to be here, in this world, with them for as many years as possible.  That requires a healthy body.

I’m still a gamer.  I still read.  I find time to crochet and play the flute.  But it’s not all I do now.  Now, I don’t only try to eat a balanced diet (which is something I’ve been pretty good with overall), but I am also working to have a healthy body.

Have you made any major changes to you life recently?  What has been your catalyst?

Sunday Runday: Week 12

Hello again!

First off, Happy Easter!  I hope everyone is having a great weekend.

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

So…runs are officially off the menu for a few weeks, which is a bummer.  I’ve got an appointment with a physical therapist on Thursday so I’m hoping to get some exercises to strengthen the muscles I need for a forefoot strike.  I’ve also called my osteopath to see how she can help me.  It’s kind of a bummer because the weather is really warming up, but since I don’t want to injure myself further, I figure a break is for the best.

How last week went

• Crossfit: Yeah!  I did my session with Charles who was over-the-moon at working out with his mama (and, gosh, 4 year olds rock squats like it’s the easiest thing in the world!).  I finished with almost 7 minutes to spare and did some kettlebell to round up my workout to 20 minutes.  It felt great!
• Squash: I unfortunately had to stop playing after 30 minutes because the pain in my left leg became so intense that I felt as though my tibia was going to snap in two if I took another step on it.  Bleh… This is pretty much the catalyst that got me to see my doctor though, so I guess it’s a good thing.  We did have a nice game though with some pretty awesome exchanges.
• Swimming: I was reminded of the fact that I love swimming.  I swam for years before hitting adolescence and deciding to take on a more sedentary lifestyle.  I wanted to ease into it, but the workout I picked was too easy.  I ended up adding some laps at the end to get a good half-hour in the pool.  Also, since Elliot decided to get landed with the flu (poor guy, seriously, he seems to be catching everything!) and I had only 3 hours of sleep on Wednesday night, I skipped Friday’s planned session and went to bed instead.  By the way, how do you guys remember your swim plan?  I ended up doing this:

Week 11 plan

Sunday: Easter Sunday so the pool’s closed.  Sooooo, depending on the weather, I’ll either go out rollerblading or stay in and do some stationary biking.

Monday: Squash

Tuesday: Rest day

Wednesday: Swim, 850m (34 laps)

• 150m warm up, free
• 4 x 50m, kick  – 1 slow lap, 1 fast lap, 15 sec. rest between laps
• 4 x 100m free, 3rd lap of every set in IM order, 20 sec. rest between laps
• 100m cool down, free

Thursday: Rest day

Friday: Swim

• See Wednesday swim

Saturday: Crossfit

• Strength: Pushups, 10-8-6-4
• WOD: 15 min AMRAP
  • 20 Air squats
  • 15 lunges
  • 5 Australian pull ups

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Week 11

Hello again!

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

How last week went

• Runs:  My run (yup, I ran only once) was pretty difficult.  I managed to do 4/5 intervals, on the other interval, I needed a longer walking break.  I also ended up with some pretty persistent shin pain, which is why I skipped my two other runs.  From what I’ve read, I’ve ether got shin splints or a stress fracture.  Until I can see a doctor, I’m going to lay off running for a while.  When I do start again, I’m going to return to C25K so that I can get longer walking breaks and give my lungs a chance to adjust.  I also think I’m going to have to start taking my inhaler again.  Yup, fun times.
• Crossfit: After catching up on my sleep, I was soooo ready for this.  Again, it went really well!  I even managed to finish before the 20 minute mark, yay!  Since things are going so well, I’ve decided that starting on week 13, I’ll do 2 crossfit sessions instead of one per week.  I’ve also decided, that when I finish with time to spare, I’m going to do some kettlebell work (because it’s so darned fun!) until I reach the 20 minute mark.
• Squash: my husband and I decided to take up squash again!  Since my brother is at home on Monday evenings, it’s easy for us to get out of the house once the kids are down for the night.  This is going to be a weekly occurrence, yay!

Week 11 plan

Sunday: Swim, 1/2km (20 laps)

• 100m warm up, any stroke
• 4 x 25m kickboard, 20 sec. rest between laps
• 6 x 25m free, 20 sec. rest between laps
• 4 x 25m free (sprint laps), 30 sec. rest between laps
• 50m cool down, any stroke

Monday: Squash

Tuesday: Rest day

Wednesday: Swim, 1/2km (20 laps)

• 100m warm up, any stroke
• 4 x 25m kickboard, 20 sec. rest between laps
• 6 x 25m free, 20 sec. rest between laps
• 4 x 25m free (sprint laps), 30 sec. rest between laps
• 50m cool down, any stroke

 

Thursday: Rest day

Friday: Swim, 1/2km (20 laps)

• 100m warm up, any stroke
• 4 x 25m kickboard, 20 sec. rest between laps
• 6 x 25m free, 20 sec. rest between laps
• 4 x 25m free (sprint laps), 30 sec. rest between laps
• 50m cool down, any stroke

Saturday: Crossfit

• Strength: Overhead squat, 5-5-5-5-5
• WOD: 5 rounds
  • 5 pushups
  • 15 crunches

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Week 10

Hello again!

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

How last week went

• Runs:  I’m continuing to progress well on runs.  I’m very happy that I’m following a (very) progressive transition from heal strike to forefoot strike.  I can understand how some might get injured by not allowing themselves enough time to adjust.

• Crossfit: Considering I only slept 2h  during the night between Thursday and Friday, I decided it would be better to stay away from crossfit.  I had enough trouble functioning as it was.

Week 10 plan

Sunday: Run

• Forefoot drills (5 minutes)
• 20 minute run (3 min. run /1 min. walk) x 5
• 5 minute cool down walk + stretches

Monday: Rest day

Tuesday: Run

• See Sunday run

Wednesday: Rest day

Thursday: Run

• See Sunday run

Friday: Crossfit!

• Strength: Cleans 10-10-10-10-10 (5 for each arm with a 15lb kettlebell)
• WOD: 8 rounds
  • 10 mountain climbers
  • 10 jumping jacks
  • 5 knee push ups

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Week 9

Hello again!

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

How last week went

• Runs:  My runs were really interesting!  Changing from a heel strike to a forefoot strike is going well.  My body seems to be adjusting nicely to the change.  I mistakenly did my Sunday run twice as long as it should have and my calves were on fire for the three following days.  I was also really out of breath which I found weird as I was just doing 1 min run followed by 1 min walk 10 times (though I should have done it 5 times).  After looking at my splits though, I understood why: by running at the recommended 180 steps per minute, I was doing splits of 5:50/km pace.  I have never done that before!  On Tuesday, I ran at 170 steps per minute which was better and on Thursday I ran at 160 which I found a bit slow.  I reckon my comfort zone is somewhere in between.

• Crossfit: The Australian pull-ups…whoa!  They were hard BUT I managed to do them (which is more than I can say for my ability to do regular pull-ups).  I found it really encouraging and am looking forward to doing more!  As for the rest, I managed to finish with 2 minutes to spare in my 20 minute cutoff goal.  I was really happy as I was certain I’d never have time to finish.

Week 9 plan

Sunday: Run

• Forefoot drills (5 minutes)
• 15 minute run (2 min. run /1 min. walk) x 5
• 5 minute cool down walk + stretches

Monday: Rest day

Tuesday: Run

• See Sunday run

Wednesday: Rest day

Thursday: Run

• See Sunday run

Friday: Crossfit!

• Strength: Cleans 10-10-10-10-10 (5 for each arm with a 15lb kettlebell)
• WOD: 8 rounds
  • 10 mountain climbers
  • 10 jumping jacks
  • 5 knee push ups

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Weeks 7 & 8

Hello again!

If you’re new to this series of posts, I recommend you start here to get a sense of what I’ve been up to.

So, you guys probably noticed, but I completely forgot to post my weekly Sunday Runday post last week so I’ll be covering 2 weeks in this one.

How week 6 went

• Runs: Runs weren’t too awesome.  Since I didn’t do my usual Sunday run on account of stuffing my face at the sugar shack, I was kind of thrown off.  I did manage to do 2 runs out of 3 though, so not too bad.  I’ve been really needing a break from Winter so I actually did one of my runs outside (never mind that it was raining and freezing!).  It went pretty well considering.  I managed to run 21 minutes straight, but had to walk for about a minute when I turned onto an icy street.  Once I cleared the ice, I finished my run.

• Crossfit: I didn’t too it.  Hey, I’m only human, right!?!

Week 7 plan

Sunday: Run (C25K, week 7, day 3)

• Brisk 5 min warm up walk
• Run: 25 min. jog
• 5 min cool down walk

Monday: Rest day

Tuesday: Run (C25K week 8, day 1)

• Brisk 5 min warm up walk
• Run: 28 min. jog
• 5 min cool down walk

Wednesday: Rest day

Thursday: Run (C25k week 8, day 2)

• See Tuesday run

Friday: Crossfit!

• Strength: Weighted squats (weights next to hips) 8 – 8 – 8 – 8 – 8
• WOD: 10 minute AMRAP
  • 10 jumping squats
  • 10 jumping back and forth
  • 10 air squats
  • 10 plank side crunches

Saturday: Rest day

How last week went

• Runs:

I’ve been having trouble with these.  My heart just doesn’t seem to be in the game these days (of course, the fact that we got slammed with 50cm of snow in 18 hours when all of the previous snow had almost all melted doesn’t help).

On Tuesday, I went out despite the raging snowstorm.  I decided to run for 15 minutes instead of the 25 I was supposed to do because I didn’t want to stay too long.  I also did a 5-10 minute test run with my new shoes.  They are “zero drop” shoes which means that my heal isn’t higher up than my forefoot.  I’m planning on transitioning from a heal-strike run to a forefoot strike style of running and I need to do so slowly to avoid any injuries.  I filmed myself so that I could analyze my run and correct any forms issues.

On Thursday, I went outside and shoveled my side of the driveway (which took about 40 minutes).  Our fantastic neighbour was kind enough to remove most of the snow from my driveway with his snowblower, but he couldn’t remove it where I was parked.  By the time I was finished, I had no desire to go out and run!

• Crossfit: It went really well!  I can now definitely feel like I’m more in shape than I was about two months ago.  I’m less out of breath and I feel as though I’ve got more muscle tone.

Week 8 plan (this coming week)

I’m  stopping the C25k program to be able to transition from a heal-stike to a forefoot strike using this guide.

Sunday: Run

• Forefoot drills (5 minutes)
• 10 minute run (1 min. run /1 min. walk) x 5
• 5 minute cool down walk + stretches

Monday: Rest day

Tuesday: Run

• See Sunday run

 

Wednesday: Rest day

Thursday: Run (C25k week 8, day 2)

• See Sunday run

Friday: Crossfit!

• Strength: Australian pull-ups 5-5-5-5
• WOD: 4 rounds
  • 10 box jumps
  • 15 wall balls
  • 50 singles (jump rope)

Saturday: Rest day

What are you doing to keep in shape this week?

 

Happy Sunday!

Sunday Runday: Week 6

Hello again!

Sunday Runday are a series of posts that I will post (you guessed it!) every Sunday.  In it, I will be writing down my fitness plan for the week.  These posts are meant first and foremost to motivate myself, however if they motivate you too, then that’s awesome!

Please feel free to comment, leave suggestions, give words of encouragement…  If you would like to link to a post you wrote regarding fitness, nutrition or your week’s plan, the comment section of this post is the place to do so!

Right now, each week consists of 3 days of running and 1 day of at-home crossfit-type workout.  I’m planning on expanding to 2 days of the crossfit-type workout once it stops taking me three days to recover.

I am currently following the C25K (Couch to 5K) training program for my runs.

As for the crossfit sessions, they are broken into two sections: strength and WOD (or workout of the day).  They are based on a 6 week plan that Simply Sadie Jane has posted on her blog.  To keep myself motivated and encouraged, I have given myself the following “rules”.

1. My goal is to finish everything in 20 minutes
2. If I start a set and my 20 minutes are over, I have to finish the whole set.  This avoids me, for example, doing my lunges very slowly when I see the 20 minute mark approaching so that can get out of doing burpees hehe.

How last week went

• Runs: Runs were really great.  Unfortunately, Mother Nature decided to bring us back down to freezing temps so I did all three runs indoors.  The hardest run was my Thursday 22 minute run.  For some reason, I think it would have been easier to do outdoors.  However, it wasn’t as bad as last weeks’s 20 minute run so I’m encouraged!

• Crossfit: I got around to doing my crossfit-type workout last week.  Yay!  I even managed to get through all 50 burpees.  I was completely shattered at the end and still had another 10 minutes left, but I got through it.  I was wicked proud of myself.  I managed to do 3 rounds in my AMRAP section (15 box jumps, 5 pushups).  By the end, I was so tired that I ended up bruising a finger by giving myself a swing with my arms to jump up.  Ouch!  Oh well, small price to pay!

This week’s plan

 This week’s going to be a little different.  Given that I went out to see some friends last  night, got home at half-past midnight and that I stuffed my face at the sugar shack literally two hours ago, there is no way I’m going to be able to run today and not hurt myself.

Sunday: Stuff-my-face-full-of-yumminess Rest day.

Monday: Run (C25K week 7, day 1)

• Brisk 5 min warm up walk
• Run: 25 min. jog
• 5 min cool down walk

Tuesday: Rest day

Wednesday: Run (C25K week 7, day 2)

• See Monday run

Thursday: Rest day

Friday: Run (C25K week 7, day 2)

• See Monday run

Saturday: Crossfit!

• Strength: Weighted squats (weights next to hips) 8 – 8 – 8 – 8 – 8
• WOD: 10 minute AMRAP
  • 10 jumping squats
  • 10 jumping back and forth
  • 10 air squats
  • 10 plank side crunches

What are you doing to keep in shape this week?

 

Happy Sunday!

Sunday Runday: Week 6

Hello again!

Sunday Runday are a series of posts that I will post (you guessed it!) every Sunday.  In it, I will be writing down my fitness plan for the week.  These posts are meant first and foremost to motivate myself, however if they motivate you too, then that’s awesome!

Please feel free to comment, leave suggestions, give words of encouragement…  If you would like to link to a post you wrote regarding fitness, nutrition or your week’s plan, the comment section of this post is the place to do so!

Right now, each week consists of 3 days of running and 1 day of at-home crossfit-type workout.  I’m planning on expanding to 2 days of the crossfit-type workout once it stops taking me three days to recover.

I am currently following the C25K (Couch to 5K) training program for my runs.

As for the crossfit sessions, they are broken into two sections: strength and WOD (or workout of the day).  They are based on a 6 week plan that Simply Sadie Jane has posted on her blog.  To keep myself motivated and encouraged, I have given myself the following “rules”.

1. My goal is to finish everything in 20 minutes
2. If I start a set and my 20 minutes are over, I have to finish the whole set.  This avoids me, for example, doing my lunges very slowly when I see the 20 minute mark approaching so that can get out of doing burpees hehe.

How last week went

• Runs: Runs were awesome last week.  Though I missed my Thursday run and ended up doing it on Saturday morning instead, it was for the better.  It felt soooooo good running outdoors!

• Crossfit: Because of a few funky changes in the week’s routine, I didn’t get around to doing it.  Not to worry, this week’s the week!

This week’s plan

Sunday: Run (C25K week 6, day 1)

• Brisk 5 min warm up walk
• Run:
  • 5 min. jog
  • 3 min. walk
  • 8 min. jog
  • 3 min. walk
  • 5 min. jog
• 5 min cool down walk

Monday: Rest day

Tuesday: Run (C25K week 6, day 2)

• Brisk 5 min warm up walk
• Run:
  • 10 min. jog
  • 3 min. walk
  • 10 min. jog
• 5 min cool down walk

Wednesday: Rest day

Thursday: Run (C25K week 6, day 3)

• Brisk 5 min warm up walk
• 22 min. jog
• 5 min cool down walk

Friday: Crossfit!

• Strength: 5 Burpees, EMOM, 10 minutes
• WOD:
  • (15 Box jumps, 5 Pushups), AMRAP (as many rounds as possible), 10 minutes

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!

Sunday Runday: Week 5

Hello again!

Sunday Runday are a series of posts that I will post (you guessed it!) every Sunday.  In it, I will be writing down my fitness plan for the week.  These posts are meant first and foremost to motivate myself, however if they motivate you too, then that’s awesome!

Please feel free to comment, leave suggestions, give words of encouragement…  If you would like to link to a post you wrote regarding fitness, nutrition or your week’s plan, the comment section of this post is the place to do so!

Right now, each week consists of 3 days of running and 1 day of at-home crossfit-type workout.  I’m planning on expanding to 2 days of the crossfit-type workout once it stops taking me three days to recover.

I am currently following the C25K (Couch to 5K) training program for my runs.

As for the crossfit sessions, they are broken into two sections: strength and WOD (or workout of the day).  They are based on this 6 week plan that Simply Sadie Jane has posted on her blog.  To keep myself motivated and encouraged, I have given myself the following “rules”.

1. My goal is to finish everything in 20 minutes
2. If I start a set and my 20 minutes are over, I have to finish the whole set.  This avoids me, for example, doing my lunges very slowly when I see the 20 minute mark approaching so that can get out of doing burpees hehe.

How last week went

• Runs: I can feel myself getting my running legs (and heart, and lungs!) back.  Despite my qualms about running on a treadmill, I actually appreciated the experience.  It allowed me to check in on my heart rate periodically as well as figure out at what speed I felt comfortable for my running portions as well as for my walking portions!  I also enjoyed not having my phone strapped to my arm for my run.

• Crossfit: Again, after 4 short weeks, I’m feeling as though I’m getting back in the stride of things.  I was able to complete my 10 minute wall sit followed by plank EMOM without too much difficulty and managed to complete 3 out of the 4 sets of lunges followed by 150 jump rope singles.  Yay me!

This week’s plan

Sunday: Run (C25K week 5, day 1)

• Brisk 5 min warm up walk
• Run:
  • (5 min. jog, 3 min. walk) x2
  • 5 min. jog
• 5 min cool down walk

Monday: Rest day

Tuesday: Run (C25K week 5, day 2)

• Brisk 5 min warm up walk
• Run:
  • 8 min. jog
  • 5 min. walk
  • 8 min. jog
• 5 min cool down walk

Wednesday: Rest day

Thursday: Run (C25K week 5, day 3)

• Brisk 5 min warm up walk
• 20 min. jog (oh my!)
• 5 min cool down walk

Friday: Crossfit!

• Strength: 5 Burpees, EMOM, 10 minutes
• WOD:
  • (15 Box jumps, 5 Pushups), AMRAP (as many rounds as possible), 10 minutes

Saturday: Rest day

What are you doing to keep in shape this week?

Happy Sunday!