How is May Already Over?!?!

Is it just me, or did this past month go by super quickly?!? Before I know it, the summer will be over and I’ll be starting my final semester of university. I’m going to attempt to hold on to every inch of summer I can!

This past month was interesting, as it saw the rehab of knee, which meant no half-marathon. This made me kind of sad, because this is something that I worked really hard towards and it flopped. That being said, I know what I did wrong and what to fix going forward. Enough about my knee…below is what my month looked like!

Total Mileage This Month: 14. Not much I can do about this unfortunately. Though I feel that June will definitely be higher.

Best Performing Blog Post: Ironically enough, the best performing blog post this month was April is Done! I guess you guys like to read about how the month has looked as a whole.

How was the Strength Training this Month: Like I said on Monday, I wish I made more strides in the strength-training department but everyone’s bound to have off-cycles. I’m looking to make crazy gains in June so watch out!

Cool Products I Tried this Month: I posted this on Instagram a bit ago, but I’ve fallen in love with Clif’s Nut Butter Filled Bars. I’ll probably be doing a review on them in the near future, so keep your eyes pealed.

Clif Bar Nut Butter Filled

The coconut almond butter is my favourite flavour, but they have a hazelnut one that tastes like Nutella. Mmmmmm 

Cool Things I did: Treetop Trekking hands down. Read my review for it here.

Treetop Trekking Grounds

So much green space! The actual area where the treetop trekking takes place is just beyond the trees. This photo doesn’t do it justice, it’s huge!

What cool products did you guys try this month? Anything I should try/do a review on?

 

-Running Fast, Lifting Heavy

 

 

 

 

End of 6 (?) Week Workout Cycle

So I kind of dropped the ball on this. I have a calendar that I write all my workouts in and when my workout cycles start/stop. I totally didn’t pay attention to the fact that my current cycle ended three and a half weeks ago…woops. On the upside, I get to cycle in pre-workout again! Anyways, without further ado, here’s what I’ve been up to the past while strength training wise. Keep in mind my knee is still healing, so my stats aren’t nearly as high as I would like them to be.

 Leg & Shoulder Day

Name of Exercise Start Finish Increase
V-Squat (legs) 140lbs 160lbs 20lbs
Standing Calf Press (legs) 75lbs 140lbs 65lbs
Hip Adduction 190lbs 210lbs 20lbs
Hip Abduction 210lbs 220lbs 10lbs
Dumbbell Shoulder Press 30lbs 45lbs 15lbs
Standing Shoulder Press 55lbs 80lbs 25lbs
Dumbbell Lateral Raise 20lbs 45lbs 25lbs

Leg Day was tricky due to my knee. Half way through the cycle, I had to change up my workout in order to accommodate my injury. Also, with some of the shoulder exercises, they felt kind of awkward on my rotator cuff so I couldn’t cover as much ground. I also learned that doing dumbbell shoulder press and standing shoulder press in the same day REALLY tires out your shoulders…probably won’t do that again.

Back & Bicep Day

Name of Exercise Start Finish Increase
Reverse Grip Lat Pulldown 75lbs 140lbs 65lbs
Concentrated Bicep Curls 20lbs 30lbs 10lbs
Barbell Deadlift 90lbs 100lbs 10lbs
Barbell Preacher Curls 35lbs 50lbs 15lbs
Low Row 70lbs 140lbs 70lbs

My deadlift had next to no improvement because of my knee.

Chest & Tricep Day

Name of Exercise Start Finish Increase
Incline Bench Press 40lbs 55lbs 15lbs
Assisted Dips 70lbs 30lbs -40lbs
Cable Flyes 17.5lbs 29lbs 11.5lbs
Tricep Kickbacks 15lbs 30lbs 15lbs
Dumbbell Bench Press 25lbs 35lbs 10lbs
Tricep Press 100lbs 120lbs 20lbs  

 

End of 6 (?) Week Cycle

Totally underestimated how hard incline bench is.

I’m really proud of how far my dips have come! I think I could definitely do one unassisted; I just question how many I could do. I had the same issues with the tricep kickbacks as I did with some of the other shoulder exercises. It feels really funky on my rotator cuff for some reason. As a side note, the weight on the cable flyes is per arm and not cumulative.

This next cycle, you guys will see me do a bit of a switch up. Rather than do a 5 x 5 style, I’m doing a 3 sets of 10-15 reps and different exercises. I only plan on hitting each muscle group twice rather than three times, because some of my gym sessions take way too long and with summer schools starting soon, I need to conserve time.

 

-Running Fast, Lifting Heavy

April is Done!

The hardest month of my fitness journey is done! If you’ve been following along with my blog for the last little bit, you might’ve heard about my recent injury. Needless to say, it’s been tough to navigate. Despite that, I still got some decent mileage in, some great workouts, and wrote about some pretty cool stuff. Here’s what the month of April looked like for me:

Total Mileage: 45.7mi

This definitely had the potential to be higher if I hadn’t injured my knee. That being said, I think this is still pretty good. I found some cool trails and started to get the hang of taking gels and chews while on the run.

April is Done 1

I also mastered the art of selfie-ing mid-run!

Best Performing Blog Post: Half-Marathon No Longer

It sucks that I had to write that post, but it’s good to share not only all the good stuff that happens with running and weight lifting, but all the bad as well.

Favourite Product This Month: Clif Shot Energy Gels

Week 7 1

Like jam in a packet.

Favourite Strength Training Exercise: Although it’s a part of my abbreviated leg day, I love doing lying leg curls. It’s a great way to work your hamstrings, and you can do it unilaterally or isolaterally.

Worst Thing That Happened This Month: My meniscus tear. *insert crying emoji here*

 

How was the month of April for you guys? Anything exciting happen?

 

-Running Fast, Lifting Heavy

Half Marathon No Longer

If you follow me on Instagram, you probably already know what’s going on. Near the end of my long run on Tuesday, I felt a pop behind my knee on the right side. Since I didn’t have much left of my run, (and I’m stubborn), I decided to see it through to the end. As I limped through my cool down, I knew something wasn’t quite right. After stretching and rolling out for a bit, I would still get that popping sensation whenever there was any flexion in my left leg. Would I be able to run my half marathon? Would I be able to squat ever again? I’m a huge drama queen, but my mind started going to the worst places.

The Diagnosis

After three days of RICE and no progress, I decided that I should probably get my knee checked out. After describing my symptoms, the doctor examined my knee and ordered an ultrasound; all of which led to a torn meniscus. Aside from breaking both wrists and fracturing my ulna, I’ve never done anything like this so it’s a little scary. The doctor told me that anything that could aggravate my knee is out of the question until I’m pain free; this means no half marathon.

How am I Feeling

Really bummed. I feel like the last few months have just been flushed down the drain and have been a waste of time. All the time, energy, and money I’ve spent FEELS like it was wasted. In terms of my knee, I don’t have any issues walking, but stairs kill and I can’t do anything past a leisurely stroll. My range of motion is limited, and the right side of my knee is fairly swollen. The doctor that I spoke with gave me some exercises that I’m supposed to do once or twice a day, (they take about 5-10 minutes), in addition to a referral for physio. Since I’ve never been to physio, I’m not quite sure what to expect, but I’ll be sure to blog about my experience. I’m discouraged, but it’s time to heal.

 

-Running Fast, Lifting Heavy

End of Week Check-In (Week 10)

It’s been a while since I’ve done one of these! I think a mixture of blog scheduling and my own schedule had something to do with that. This past week has been so challenging. Final exams are around the corner, (literally, my exam’s on Thursday) and I’ve had a ton of papers due this whole month. A well-planned week can only get you so far before you have to cut something out. After Thursday passes, I should be back to normal again, so I’m just trying to hang in there! Without further ado, here’s what this past week looked like:

Monday

7.6mi run with an average pace of 10:59/mi and a moving time of 1:24:08.

Week 10

*I talked about this run a week ago on the blog…it was actually supposed to be longer, (13.1mi), but if you read the blog post, you’ll discover why it wasn’t.

Tuesday

Rest Day.

Wednesday

Back & Biceps:

-5 min warm up

-Reverse Grip Lat Pulldown: 110lbs @ 25 reps total (1 min rest between sets)

-Concentrated Bicep Curls: 30lbs @ 25 reps total (1 min rest between sets)

-Deadlift: 100lbs @ 25 reps total (1 min rest between sets)

-Barbells Preacher Curls: 40lbs @ 25 reps total (1 min rest between sets)

-Low Row: 105lbs @ 25 reps total (1 min rest between sets)

-Bicep Curls (machine): 70lbs @ 25 reps total (1 min rest between sets)

*This day was awesome! I was super happy with my deadlift results since it’s such a difficult exercise.

Thursday

3mi Progression Run with an average pace of 9:40/mi and a moving time of 29:11.

Week 10 1

*I was super wowed by this. I don’t think I’ve ever run a pace this quick for this duration of time. Maybe this is a sign of things to come!

Friday

8.5mi run with an average pace of 10:53/mi and a moving time of 1:32:32.

*Since it was Good Friday and Daniel had the day off from work, I got to run part of this run with him, (his knee started bothering him so he stopped early). I forgot what it was like to run with someone!

Saturday

Chest & Triceps:

-5min warm up

-Assisted Dips: 50lbs @ 25 reps total (1 min rest between sets)

-Cable Flyes: 27.5lbs @ 25 reps total (1 min rest between sets)

-Tricep Kickbacks: 30lbs @ 17 reps total (1 min rest between sets)

-Dumbbell Bench Press: 30lbs @ 25 reps total (1 min rest between sets)

*There’s a few things worth mentioning for this workout. One, I felt HORRIBLE going into it. It was just one of those days where I wasn’t into it and it was definitely reflected in the results. I didn’t do any incline bench press since the only incline bench was constantly in use, (with people working in with each other no less!), and my dumbbell bench press weight had to be knocked down 10lbs since I had zero energy. Not super happy about that. Just as a side note, the weight for the cable flyes is per arm and not cumulative.

Sunday

Rest Day.

Not the greatest week, right? It happens. School is clearly my priority and if I have to drop some runs/workouts in order to feel better prepared for my exam/finish a paper, so be it. That being said, I’m very excited for the end of the semester so I don’t have to do that for a bit.

 

-Running Fast, Lifting Heavy

 

End of Week Check-In (Week 8)

This week was an interesting one, haha. On Monday, I decided to take my interval workout to the track at my gym. Mid-interval, I felt a breeze on my right mid-thigh. Once I stopped that particular interval, I looked down and noticed that there was a tear about two and a half inches long along the inner seem of my leggings. Reluctant to stop and go home due to my wardrobe malfunction, I continued to run which caused EXTREME chafe on my thigh. I literally thought I was going to die from the pain. Since walking was extremely painful as the chafed area would rub against the fabric of my shorts/pants, I had to rearrange my workouts until it healed. I’m fine now, (it actually scarred), but here’s what I managed to squeeze in this week:

Monday

Interval Run (Chafe Day): 3mi with an average pace of 10:25/mi and a moving time of 31:14.

Tuesday

Rest Day.

Wednesday

With the help of some gauze and medical tape, I was able to get in a leg/shoulder day:

-5 min warm up

-V-Squat: 140lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Shoulder Press: 30lbs @ 25 reps total (1 min rest between sets)

-Standing Calf Press: 75lbs @ 25 reps total (1 min rest between sets)

-Standing Shoulder Press: 55lbs @ 25 reps total (1 min rest between sets)

-Hip Adductor: 190lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Lateral Raise: 20lbs @ 16 reps (1 min rest between sets)

*I talked about this briefly on Instagram, but after having issues lifting the barbell over my head for my standing shoulder press, it suddenly dawned on me that I should use a squat rack. A huge world of a difference! I also wanted to use the hip abductor machine, however it was in use and wasn’t in the mood to set in with someone.

Thursday

Back & Biceps:

-5 min warm-up

-Reverse Grip Lat Pulldown: 75lbs @ 25 reps total (1 min rest between sets)

-Concentrated Bicep Curls: 20lbs @ 25 reps (1 min rest between sets)

-Deadlift: 90lbs @ 25 reps total (1 min rest between sets)

-Barbell Preacher Curls: 35lbs @ 20 reps total (1 min rest between sets)

-Seated Row: 70lbs @ 25 reps total (1 min rest between sets)

-Bicep Curls (machine): 50lbs @ 25 reps total (1 min rest between sets)

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Chest & Triceps:

-5 min warm-up

-Incline Bench Press: 40lbs @ 10 reps total (1 min rest between sets)

-Assisted Dips: 70lbs @ 25 reps (1 min rest between sets)

-Cable Flyes: 17.5lbs @ 25 reps total (1 min rest between sets)

-Tricep Kickbacks: 15lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Bench Press: 25lbs @ 25 reps total (1 min rest between sets)

-Tricep Press: 100lbs @ 25 reps total (1 min rest between sets)

3mi Run: average pace of 10:17/mi with a moving time of 30:51.

Since my thigh’s feeling good, I’m pumped to go hard this week. Like I said last week, I decided to combine my leg day with my shoulder day since they were both relatively short and would buy me an extra rest day. I really want to up my mileage this month, so I might try to get out there and run a couple extra miles, even if it’s on the treadmill.

 

-Running Fast, Lifting Heavy

March is a Wrap!

How is winter done already? That rattles me for sure. That being said, I question if winter’s actually over; we got quite a bit of snow yesterday in Toronto! Ugh.

The month of March was decent for me. I had to skip a race, (read this to see why), and missed about a week of training following that. Missing training sucks, (as I’m sure you guys will agree), and the longer I can’t train, the worse I feel. Anyways, this is what I’ve been up to this month:

Total Miles: 46.7

Not as high as I would like. I didn’t have a goal for the year in terms of mileage, but crushing last year would be nice, (and is definitely doable). I think that I might try to up the mileage in April and see how it feels.

Week 7

Favourite Strength Training Exercise: I actually just started a new cycle which haven’t logged on here yet, but my favourite exercise is probably Incline Barbell Bench Press. I actually started doing this by fluke: my boyfriend and I were going to do just a normal barbell bench press, but there were no benches available except for the incline one.

Stuff to Look Forward to In April: Warmer Temperatures!

New Things I Tried This Month: Clif Shot Energy Gels (super tasty – review to come)

Week 7 1

Like I’ve said before, super delicious and pretty much tastes like jam.

 

-Running Fast, Lifting Heavy

Week 7 of Mississauga Half-Marathon Training

I FINALLY kicked the stomach bug that I had in the butt and was able to get on with training. Since I was sick for most of week, I didn’t bother starting a new strength training routine until Monday of week seven. It sucks to take a week off, but I feel rejuvenated and refreshed. It’s crazy to think that I’m seven weeks down with seven more to go…hopefully I make it out on the other side!

Monday

Intervals (Fartlek): 3.7mi with an average pace of 10:38/mi and a moving time of 39:34.

Shoulders:

-5 min warm up

-Dumbbell Shoulder Press: 30lbs @ 25 reps total (1 min rest between sets)

-Standing Shoulder Press: 55lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Lateral Raise: 20lbs @ 16 reps total (1 min rest between sets)

*I’m thinking that I might make leg day and shoulder day one day (say that five times fast)…although their two totally different muscle groups, they’re both relatively short days and combining the two would give me an extra rest day.

Tuesday

Endurance Run: 10mi with an average pace of 11:15/mi and a moving time of 1:52:46.

Week 7

Week 7 1

Pretty much tastes like jam in a packet. Definitely going to have to do a review soon.

*this run was CRAZY hard. It was my first run back after being sick, and my pace definitely suffered. I also tried gels for the first time, (I’ve used chews in the past but wanted to change it up), and definitely noticed a difference in my energy levels. I’ll have to do a review soon!

Wednesday

Rest day.

Thursday

Legs:

-5 min warm up

-V-Squats: 120lbs @ 25 reps total (1 min rest between sets)

-Standing Calf Raises: 65lbs @ 25 reps total (1 min rest between sets)

-Hip Adductor: 170lbs @ 25 reps total (1 min rest between sets)

-Hip Abductor: 175lbs @ 25 reps total (1 min rest between sets)

Back & Biceps:

-5 min warm up

-Reverse Grip Lat Pulldown: 75lbs @ 25 reps total (1 min rest between sets)

-Concentrated Bicep Curls: 20lbs @ 25 reps total (1 min rest between sets)

-Deadlift: 90lbs @ 25 reps total (1 min rest between sets)

-Barbell Preacher Curls: 35lbs @ 20 reps total (1 min rest between sets)

-Low Row: 70lbs @ 25 reps total (1 min rest between sets)

-Bicep Curls (machine): 50lbs @ 25 reps total (1 min rest between sets)

*I should note that the weight for the deadlift does not include the bar.

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Intervals: 3.69mi with an average pace of 11:06/mi and a moving time of 40:56.2.

No days missed…this was a good week! I just got to make room for a little yoga and I’ll be good to go!

 

-Running Fast, Lifting Heavy

 

Checking In – 5k Race/End of Six Week Cycle

A lot has happened since my last post, and not all of it has been good. Since this post encompasses a few different points, I’ll start with the 5k that I had planned.

Achilles St. Patrick’s Day 5k

This is the first race that I signed up for and didn’t run…ever. It sucked. Why didn’t I run? Two reasons: one, I’m just getting over a stomach bug in which the onset started Saturday night and two, I went to see Cirque Éloize – Cirkopolis with my parents/boyfriend which resulted in a late night. The two of those together made for a bad combination, causing me to feel pretty crappy by the time I woke up on Sunday. I feel pretty bad…almost like I just gave up. That being said, I probably would’ve been in a lot worst shape after the race if I’d showed up and ran it, so it was probably best that I stayed home.

End of Six Week Cycle

I said in a previous post that I would show you guys how far I’ve come in my strength training, (I do the same exercises for six weeks and then change it up), so here it is!

Exercise Starting Weight/Reps Ending Weight/Reps
Dumbell External Rotation (shoulders) 10lbs @ 25 reps total 30lbs @ 25 reps total
Shoulder Press (shoulders) 40lbs @ 25 reps total 65lbs @ 22 reps total
Rear Deltoid (shoulders) 60lbs @ 25 reps total 120lbs @ 25 reps total
One Arm Bicep Curls (bicep) 25lbs @ 25 reps total 40lbs @ 23 reps total
Back Extension (back) 135lbs @ 25 reps total 205lbs @ 25 reps total
Standing Barbell Curl (bicep) 40lbs @ 25 reps total 60lbs @ 20 reps total
Roman Chair (back) 25lbs @ 25 reps total 65lbs @ 25 reps total
Hammer Curls (bicep) 20lbs @ 25 reps total 35lbs @ 25 reps total
Lat Pulldown (back) 35lbs @ 25 reps total 85lbs @ 25 reps total
Calf Press (legs) 160lbs @ 25 reps total 215lbs @ 25 reps total
Barbell Squats (legs) 90lbs @ 25 reps total 120lbs @ 25 reps total
Hip Adductor (legs) 135lbs @ 25 reps total 205lbs @ 25 reps total
Hip Abductor (legs) 145lbs @ 25 reps total 190lbs @ 25 reps total
Assisted Dips (triceps) 100lbs @ 25 reps total 70lbs @ 25 reps total
Bench Press (chest) 20lbs @ 25 reps total 50lbs @ 17 reps total
Tricep Press (triceps) 60lbs @ 25 reps total 120lbs @ 25 reps total
Pec Fly (chest) 80lbs @ 25 reps total 90lbs @ 25 reps total
Dumbbell Tricep Extension (Triceps) 35lbs @ 25 reps total 45lbs @ 25 reps total
Chest Press (chest) 65lbs @ 25 reps total 95lbs @ 23 reps total

I’m pretty happy with this! I think my chest could’ve used a little more work, but it is what it is. I’m starting to feel like my normal self again, so I’m hoping in a day or two I’ll be able to hit up the gym.

Have you guys ever had to drop out of a race? If so, what was the context?

 

-Running Fast, Lifting Heavy

Mid-Week Check In (Week 6 of Half-Marathon Training)

This week has probably been one of the laziest starts ever! A mixture of homework and scheduling issues has caused me to push my two rest days to the front of the week. Is it just me, or am I the only one that hates starting the week on a rest day? I feel like it gets me off to a lazy start for the week. Seeing as I really have only done one workout thus far this week, I’ll just outline it below:

Monday

Rest Day

Tuesday

Rest Day

 Wednesday

Legs/Shoulders:

-5 min warm up

-Dumbbell External Rotation: 30lbs @ 25 reps total (1 min rest between reps)

-Calf Press: 215lbs @ 25 reps total (1 min rest between reps)

-Shoulder Press: 65lbs @ 22 reps total (1 min rest between reps)

-Barbell Squats: 120lbs @ 25 reps total (1 min rest between reps)*

-Hip Adductor: 205lbs @ 25 reps total (1 min rest between reps)

-Rear Deltoid: 90lbs @ 25 reps total (1 min rest between reps)

-Hip Abductor: 190lbs @ 25 reps total (1 min rest between reps)

*I should note (as per usual) that the weight of my barbell squats doesn’t include the bar.

Shoulder Press is probably THE MOST frustrating exercise this cycle next to bench press. I’ve been doing a machine shoulder press, but I feel like I haven’t made huge strides and I just find it an overall difficult exercise to execute. Maybe I have weak shoulders? Maybe my form’s not great? I’m not too sure. I plan doing a comparison post so you can see how far I’ve come from week one to now. I change up my workouts to keep my muscles guessing, so next week is the start of a new cycle. Stay tuned!

 

-Running Fast, Lifting Heavy