Wednesday Workout-Speed ‘n Strength

Wednesday workout is back!

Thanks God my real job has calmed down so I can get back to pretending to be a full time blogger :)

I put together this workout for a fast Saturday morning workout and it almost killed me.

My boyfriend found me lying on the floor in a pile of my sweat. Something like this-

Yes, yes you can get too much exercise.

Yes, yes you can get too much exercise.

I wish I were exaggerating.

This workout is hard because you have to go balls to the wall for 25 minutes. Ideally, you need a 10 pound medicine ball or two ten pound dumbbells, a step/box at least 15″ high and an erg. If you don’t have an erg (because, let’s face it, only weird ex-rowers have ergs) sub in your cardio of choice.

I love this workout because it incorporates cardio and strength and includes one of my favorite moves from my Crossfit days, the Manmaker. Here’s how you do it-

I got through four full circuits, plus 13 reps. If you don’t have an erg, sub in about a two minute ALL OUT sprint of the cardio activity of your choice.

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Click on the links below to get tutorials on how to do the wood chops and box jumps.

After you’ve completed the workout, let me know how many rounds you completed in the comments below!

How to-Wood Chops

How to-Box Jumps

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Transcend the Run with Brooks & Map My Run

As you’ve heard me lament many a-time since the unfortunate “Garmin incident of aught thirteen”, I no longer have a way to track my splits and distance on my wrist.

I’m just going to post what’s left of my Garmin one last time.

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A moment of silence please.

Luckily, the advent of smartphone apps eliminates the need for me to take stabs in the dark when it comes my distance, pace or time. One of my favorite apps is MapMyRun.

The MapMyRun app works with compatible iOS and Android phones and allows you to “record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map”, which then automatically syncs with your MapMyRun.com profile.

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I usually bring my phone with me on runs anyway, so this is a great way to keep track of my runs and gauge my progress.

Recently, MapMyRun added a “Challenges” functionality that allows users to set goals like “improve distance”, “get faster” and “run more.” They also incorporated challenges in partnership with brands; their most recent one is a partnership with Brooks that I just had to share when I saw it.

(source)

Brooks and MapMyRun are teaming up to rise above the run with the Transcend Challenge. One lucky participant will win a trip for two to the Rock ‘n Roll Chicago Half Marathon in July. To enter, download the app and create a profile if you don’t have one yet. Then join the challenge  online and  log at least ten in-app runs from February 1 through March 17. Easy peasy! Better yet, Brooks is giving away two pairs of their new shoe, the Transcend, every week. It got some pretty rave reviews in March’s runners world-

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So get in the game and sign up to transcend the run with Brooks and MapMyRun!

I was neither compensated nor asked to write this review-I just thought this was a cool contest and MapMyRun is one of my favorite fitness apps!

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Recovering Right

I’ve been saying that I was going to run the Kaiser Half Marathon for a few months now, and yesterday was the day!

Even though I had always meant to run it as a race to gauge my speed, I ran it mildly hungover (whoops!) and without a watch, since someone with four legs decided to do this to my Garmin-

A cracked watch face-all that remains.

Glad my Garmin made a good snack.

It was also raining in San Francisco, which hasn’t happened since mid 2013. Suffice to say, I thought this was going to be a miserable race, but I actually felt pretty good…after mile 5.

I ended up running the race in 1:52:41, which was only a few seconds slower than I ran it in 2012, when I had actually trained (and it was beautiful and I had not used Mexican food and tequila to fuel my run). That tells me I have energy to burn and I’m looking forward to actually training and building my speed from here on out:) But more on that later.

Once again, Rosie is not impressed.

Once again, Rosie is not impressed.

Despite not prepping for the race in the best of ways, I did make an effort to recover right and wanted to share my tips with you.

1) HYDRATE

This is especially important after a race since you have to restore your electrolytes. Try water with lemon juice and a bit of sugar or coconut water. No tequila please.

2) ROLL OUT

Self-myofascial release helps to get rid of all of the muscle knots that occur as a result of running. Make sure to get your piriformis, glutes, calves and IT band.  Check out this article for a quick post run foam rolling routine.

3) STRETCH

You probably already know that stretching is important-it helps to start muscle repair and helps to reduce soreness.

4) CHOW DOWN

I don’t mean eat everything in sight, which was especially difficult considering yesterday was Super Bowl Sunday, but it’s important to eat protein within an hour of running to help replenish your muscles-you worked hard!

5) KEEP MOVIN’

Although you might want to sit down for the rest of the day, it’s important to keep moving. Get up and walk around the house during commercial breaks so that your muscles don’t tighten up.

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Weekend Recap & 10 Miles

Woof. Monday again!

I’m not sure if it was good or bad thing that the weather was completely gorgeous this weekend-

San Francisco in January? Yes, please.

San Francisco in January? Yes, please.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But either way, it’s Monday again, so we’re going to do the usual and take a look at what happened over the weekend.

First off, I was a little concerned about my ability to run 13.1 miles next week, so I took advantage of the beautiful weather and did a 10 miler.

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My concerns were calmed. I’m going to use next week’s half marathon as a way to gauge where my speed is. A jumping off point if you will. Luckily my knees and joints felt fine after the run…so I guess that core and glute work is paying off.

On Sunday, my boyfriend and I decided to do something different and went wine tasting on Treasure Island.

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It’s gettin’ cray.

 

 

 

Before I visited the winery, I didn’t think there was anything super exciting about Treasure Island-it’s a WWII era creation that is really undeveloped-but this winery proved me wrong. It was super fun and low key-I recommend it if you’re in the area!

Hope you have a great Monday! Almost to Tuesday ;)

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Quick Update

Check out my interview on Examiner.com! (And in case you’re wondering…no, marathoning has never caused nipple chafing for me)

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Phew-sorry for the long break between posts! If you stopped by you probably saw that my blog was displaying the latest content…from May 2013 and had hopped back to its 2013 design. Thank god that WordPress customer service was able to fix it!

Breakdown avoided.

In the interim, not much has changed [shocking]. Just in case you wanted an update-

Still chugging along at work–

Yes, I am queen of the cube selfie.

Yes, I am queen of the cube selfie.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

And actually logging a fair amount of miles-

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probably because I don’t want to embarrass myself at the Kaiser Half Marathon in two weeks.

Back with more regularly scheduled programming on Friday-just wanted to pop in and say hi.

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Bringing the Thursday Thunder

I forgot to do a Workout Wednesday yesterday, so I decided to do an alliterative workout post for Thursday.

Don’t worry Thursday Thunder is not becoming a thing. Also, forgive me if this post is a little jumbled, my brain is still getting itself back together after doing the workout outlined below.

As I’ve written before, San Francisco is full of hills (duh), which make the perfect DIY cardio machine.

That, my friends, is an SF hill.

In attempt to rebuild a little little cardiovascular fitness (read more about that here), I decided to do some hill work.

I am literally SURROUNDED by hills, I just had to pick one to sprint up and down multiple times. Competitor.com says to pick a 7-10% grade for all out short efforts, but the SF hills near me didn’t feel like cooperating so I picked this one…

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and this one-

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As I said, I’m surrounded by really steep hills. Make sure the hills are about .10 miles.

So with the .1 mile-long hills picked, here’s the workout:

Hill Workout

Easy, peasy on paper, but if you go all out on these, you should really be feeling it.

You can either do five repeats at steeper grade and a less steep grade (like me!) or do all of your repeats at a 7-10% grade.

Extra points if you listen to the song below while while doing this workout-

Ha. Get it? It rhymes.

 

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Losing All That Fitness

During my two week vacation, I took a bit of a hiatus from running.
That’s not to say I didn’t work out or didn’t run at all (there was that Fitness circuit, which almost killed me), I just cut back on my volume. I’d say I ran about 15 miles over the course of my vacation, which is not a lot, especially considering that I’m running a half marathon in about three weeks.

My first run back was a little rough. There was a bit of huffing and puffing and a lot of “oh my god I’m probably going to die on the course” mental talk.

 

That was me. (source)

After my minor panic attack and realizing that I would most likely make it through the race, albeit probably a bit slower than I wanted, I wanted to find out exactly how much fitness I’d lost after dialing back the volume for two weeks.

So, how much cardiovascular fitness did I lose?

Answer: As with everything fitness-related, it’s complicated.

In well trained athletes, cardiovascular fitness hardly decreases after ten days of inactivity, but after the two week mark, it starts decrease about 6-7%. To add insult to injury, a decline in cardiovascular fitness happens to a greater degree in more fit people (go figure).

Don’t worry though, if you’re fit and cut back on the activity, you won’t regress back to the fitness levels of someone who was completely inactive….but it will take about twice as long to build your fitness back up as it did to lose it (e.g. taking two weeks off means you have to work for about a month to get back to the same fitness levels).
So what are the best ways to build up that cardio vascular fitness you lost over the holiday? Here are a few tips-

  • Decrease volume, increase intensity-Even though you might be itching to log lots of miles after a break, that’s a one way ticket to injury. Instead, try a high intensity interval training workout like this one.
  • Be patient- Although you might think you’ve lost all your fitness, the science above proves that this just isn’t the case. As long as you kick up the intensity and put in some hard work, you’ll get your fitness back (promise!) but remember it won’t happen over night!
  • Strength Leads to Speed- Keep strength training. Stronger muscles (especially in your core and hamstrings), helps you run more efficiently and avoid injury.

For more information on decreased cardiovascular fitness, check out the sources below.

Sources:

http://running.competitor.com/2013/05/training/how-long-does-it-take-to-get-out-of-shape_70267

http://runnersconnect.net/running-injury-prevention/losing-running-fitness/

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A Holiday Snapshot

This was supposed to post earlier today..but WordPress did not deem it so. Sorry it’s a little late!!

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Hello!

Hope everyone had a happy holiday! If you couldn’t tell by my lack of posting, I took a vacation. From work and everything else.

I ventured to North Carolina (aka home) for the first time all year.

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Note to self: Go home more often.

If you follow me on Instagram (follow me!), you’ve probably seen a few of these photos, but if you don’t, please enjoy this gratuitous Christmas holiday photo dump (trust me it’s better than a recap of what I ate/where I sat in my house/how many hours of “New Girl” I watched).

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Holiday Collage 2

 

 

 

 

 

 

 

 

After being home for a week, I headed back west to celebrate New Year’s in San Francisco and enjoy another week of no work, beautiful weather (sorry to the rest of the country!) and lots of New Girl (at least I worked out while I watched?).

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Hope you enjoyed that photo montage.

Also, one more gratuitous post.

HAPPY BIRTHDAY to this guy-

Pat tried to make the bottom of Lake Tahoe my permanent home.

After eight (ish?) birthdays together he hasn’t pushed me off a cliff…yet. Have a great day Pat!!

Back later with more fitness oriented content.

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Workout Wednesday: Merry Christmas!

Don’t worry-even though I’m 27, I still managed to wake up at 7:30 a.m. on Christmas morning…probably because I was really excited about  opening presents posting another Workout Wednesday!

In the spirit of the season, I thought I’d share the 12 Days of Christmas workout I did last year. It’s an oldie, but a goodie. Better yet, it only takes around 20 minutes to complete, so you can be done sweating long before you sit down to your Christmas feast ;)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Enjoy and have a Merry Christmas!

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Eat, Sweat, Smile

Another Friday, another Eat, Sweat, Smile recap.

You’re welcome for not using alliteration in this week’s title.

EAT

After baking a variety of cookies for my boyfriends office, I had a ton of chocolate chips left over and had two options: make more cookies or find another way to use them. Since I tend to eat all a lot of the dough when I make a full batch of cookies, I looked far and wide for a single serving cookie. (Okay, I googled for about two seconds).

FOUND IT.

Perfection in a coffee cup.

This recipe from Melissa is easy to make, delicious and portion controlled so I can avoid a stomach ache and eating more cookie dough than any human should. I ended up using a little bit more flour (more like 3 tbsp) and eating most of the dough before I microwaved it (the delicious taste of cookie dough is worth the risk of salmonella).

SWEAT

Last week was a banner week for exercise (running every day, trying Soul Cycle and Burn SF).

This week…not so much. I just wasn’t feeling it! I’m fine with that though. In the absence of a really cool workout that I did/created, I’ll leave you with what I’m going to do tomorrow morning, which is courtesy of this month’s Fitness Magazine and Shaun T.

Click on the video for the workout!

Click on the video for the workout!

SMILE

ALL of these cats.

How can you not laugh at this?!

Our Christmas card-

Guess who initiated this trip to see Santa

Guess who initiated this trip to see Santa

 

 

 

 

 

 

 

 

 

 

 

And the outtakes

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Lastly, I’m not sure if this last one should count under the “smile” category or the yet to be created “let me make you weep uncontrollably” category, but I wanted to share it anyway.

Buzzfeed’s 19 Most Romantic Moments of 2013 made me bawl hysterically…at my desk. And laugh a little too-

Sigh. So cute. So romantic.

Just a warning-make sure you have tissues at the ready for #9 and #18.

Hope everyone has a great weekend!!!

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