Tag Archives: Weightlifting
I have to say, writing these fitness updates is sort of getting depressing. I am nowhere near the fitness level I once used to be, and my workouts lately have been sporadic, to say the least. If you read my post from a few days ago, you know I was having lots of inflammation and pain issues this week– probably the worst its been in a long time. While I had grand plans this week to get back into strength training, when I woke on Monday (and Tuesday, Wednesday, Thursday and Friday!) I knew there was no way that was happening. The fact my back was literally spasming on a few of those days if I moved a certain way ruled out any type of exercise period– even walking hurt. So rest, rest, rest it was.
I have been really struggling lately with all of this. . . despite how much I try to avoid it, I can’t help but have a type of all or nothing approach to exercise. I know it’s not good at all, but sometimes, I feel like if I can’t go out and run ten miles, why bother stationary biking for half an hour (which is the only exercise other than stretching my physical therapist recommends). I have been trying to overcome this by reminding myself a little movement is better than none at all. Hopefully someday I will be able to ease back into running, but for now I need to take it easy and concentrate on recovery, which is really hard to do because my moods are so tied to the endorphin rush I get from a good sweat sesh.
I am also sad that today, in Providence, there’s a half marathon going on that I was hoping I would be able to run. I remember mentioning it on the blog a few months ago– I was having aches and pains back then too, but hoped I would be better by May. Well, clearly that didn’t happen! I do have another half in my sights that I believe is in September, so I hope by then I will be good to go.
I really only exercised on Saturday of this past week– I did 30 minutes on the stationary bike and 30 minutes on a very low-impact elliptical at my gym that kind of simulates running. I also did some lifting for my arms and shoulders (7 exercises, 3 sets each). My husband and I also went for a 4.5 mile walk on Saturday that I felt pretty good on in terms of my leg. I have been doing my stretches pretty consistently too. Yesterday, the husband and I went on a 5.6 mile walk in the sunshine.
Needless to say, I am feeling pretty low about all of this but I remain optimistic that I will eventually be OK.
Have you ever faced injury? How did you deal with the mental aspect of it?
Last week, I wrote about how I planned on going for more short outdoor walks as a way to de-stress, especially when I simply feel too tired to go to the gym, which has been an excuse I have been rocking a lot lately. I want to take advantage of the beautiful weather and just be outside more. I am happy to report that I followed through on this resolution of mine almost every day this week! Spring has definitely sprung here in Providence, and I really enjoyed getting out and about in the late afternoons and embarking on casual strolls!
On Monday, Tuesday, Wednesday, and Thursday, I went on 3.25 mile walks on Blackstone Boulevard, a gorgeous walking path here in Providence. On Friday, I skipped out on walking in favor of napping. Also, everyday this week except Friday, I did a series of back stretches my physical therapist told me to do that took about twenty minutes each day.
On Saturday, I did what I probably shouldn’t have done– run. I do feel like my physical therapy is working– my back, while still stiff and sore, isn’t as painful, and my sciatic nerve issues seem to be dwindling. I woke up Saturday feeling pretty good and decided to try running outdoors for just as long as my body could handle without pain. I also took it easy and went extremely slow. The weather was gorgeous and I saw dozens of runners (and a few friends!) on the running path, which really motivated me to make this run happen. I ended up going ten miles before I stopped to walk the rest of the way home. Throughout the run my back was definitely stiff, but not necessarily in pain. At about mile ten, I really started to feel like my form was going downhill, so I stopped. My endurance was there but my back started to tire, causing me to slouch. I knew ten miles was more than enough, so I called it a day, and was extremely psyched at the fact I could go that far after not having run in two weeks or more.
Note my average pace was about thirty to forty seconds slower than what I used to do before I went off of my back medication. I have no problem with having to slow it down right now– it’s a blessing I can run occasionally at all!
I ended up walking three more miles after my run, making it a total distance of 13.2 miles.
I even later went for another three mile walk with my husband later on Saturday, bringing me to 16.4 miles total!
The one thing I do want to note is my total lack of strength training as of late. I just don’t feel like it! This just may be the week I talk to my gym about personal training– I think I need someone’s help to get me back in the swing of strength training, plus, I want to talk to an expert so I don’t do anything that will aggravate my back and hips even more.
On Sunday, I had a breakfast to go to in the morning with my husband, so morning exercise didn’t happen. We did, however, end up going for a walk later in the afternoon, covering about 4 miles. It was a great way to end my week. I am proud of myself for at least sticking to the three mile walks on weekdays when the gym seems like such a chore. This week, I hope to get in at least two strength workouts. . . we’ll see how that works out!
Are you consistent with strength training?
I am pretty good in the summer, when I can lift in the morning, but lifting for me after work is really tough since I tend to be really tired!
Hi friends! I skipped my fitness post last week but am definitely ready to discuss my workouts for this past week. Since I was on vacation from work, I was able to get in some decent morning workouts as well as sprinkle extra activity into my days, which is always good. Before I dive into my recap, I do want to discuss one thing– my running.
Well, I still am having leg/hip/sciatic issues that come and go in my left leg. We spent the weekend walking all over New York City, and my legs held up pretty well. However, as soon as I get some running mileage in, the leg starts to feel weird again. I am actually going to a physical therapist tomorrow for the first time to see what they have to say. It is unlikely it’s a fracture or anything because I had X-rays recently that looked fine. No matter though, running can only happen sporadically now and only when my leg is having a good day. That being said, I was able physically able to run only twice this week– any more would have been too painful. My hopes for an early May half-marathon are pretty much dashed, but I am hopeful I can run one in the late summer.
Another thing I noticed, and I have mentioned this before, is my capacity to run even when my leg is feeling fine is limited because my back starts to stiffen after about eight or nine miles. I was taking anti-inflammatories that kept the problem at bay when I was running much higher mileage, but now that I am off all medications, my body just can’t handle high mileage anymore. My back acts up without fail, so even though I have the desire to run further, I can’t. Hopefully physical therapy can help me work some of these issues out!
So with all that out of the way, you can see why this past week in fitness focused a lot more on walking, cross-training and weights than usual!
Monday, April 15th: lots of NYC walking (about 5 miles)
Tuesday, April 16th: 6.1 mile outdoor walk
Wednesday, April 17th: 9.15 mile outdoor run (plus 2 more miles of outdoor walking); upper body weightlifting (5 exercises, 3 sets each) plus some core work
This run was tough– my body was definitely struggling to keep up with my mind. My pace was slower than usual too because of how stiff I started to feel!
Thursday, April 18h: 70 minutes on the elliptical (covering 6.1 miles) with some high intensity intervals; weightlifting for legs (6 exercises, 3 sets each); 3.1 mile slow walk
Friday, April 19th: 6.15 miles on the treadmill (4 run, 2.15 walked); 3.1 mile slow walk later
Saturday, April 20th: 70 minutes on the elliptical (covering 7 miles); upper body weightlifting (5 exercises, 3 sets each); 3.15 mile outdoor walk
Sunday, April 21st: 8.35 miles on the treadmill (6 run, 2.35 walked)
I actually have really been enjoying my walks and cross-training this week. Obviously, my body is telling me to back off on running and I am actually sort of listening. The need to diversify in fact has kept me much more interested in exercising this week because I get to mix it up without feeling like I am missing out by not running– even if I wanted to, I couldn’t!
It’s back to work today, so while I can’t expect to exercise as much, I do want to workout at least five days this week, plus continue to sprinkle in a few 3 mile walks in the evening as long as the weather cooperates!
How have your workouts been going lately? What’s your favorite for of exercise as of late?
I love how April 1st fell on a Monday. That fact served as wonderful motivation to try to work out consistently this past week and get April off to a great start. In fact, I am quite content with how I kicked off April in the exercise department. Considering my less than ideal physical condition (random leg pain still in effect!), I did pretty well in terms of moving my body and diversifying my workouts. Here’s how my week broke down:
Monday, April 1st: 65 minutes on the elliptical (5 miles covered); upper body weightlifting (5 exercises, 3 sets each)
Tuesday, April 2nd: 65 minutes on the crosstrainer (5 miles covered)
Wednesday, April 3rd: rest
Thursday, April 4th: 5 mile treadmill walk
Friday, April 5th: rest
Saturday, April 6th: 10.6 miles on the treadmill (9 run; 1.6 walked); 4.5 mile outdoor walk
Sunday, April 7th: 75 minute hot vinyasa flow class; 5.5 mile outdoor walk with the husband
I managed to exercise five days this week, which is so much better than what I have been doing the last few months! I really did mix things up– I strength trained a bit, yoga-ed, ran, walked, ellipticalled and cross-trained, which is really good for me considering I have some leg and hip issues I am dealing with. I ended up taking Wednesday as a rest day because I had worked out five days in a row prior to that, and Wednesday is “mom” day– I hate keeping her waiting while I am off at the gym. My mom and I instead had a great afternoon of shopping! Friday was a second rest day because by the time Friday rolls around, all I want to do is come home and nap, which is exactly what I did.
My run on Saturday was good considering my lack of distance lately. I really want to keep in half-marathon shape, but that is incredibly hard for me to do if I only run once a week and I have on and off pain that prevents me from going too far. There is half I would love to run in early May, but I have to be realistic and I may just have to pass on it if I still feel slightly injured.
Yoga was awesome as always. I am so glad I have found a class that makes me sweat and is challenging, yet still gives me that post-yoga stretched out feeling that is so great. Breathing Time yoga’s hot vinyasa flow class on Sunday mornings at 8 is where it’s at!
The walks with the hubster are always fun, and now that the weather is more sunshiny and less dreary, I think our trips to the gym together will be a thing of the past. I am so glad we can get outside now! It does wonders for my mood for sure!
I think I can make this week in fitness as great as my last! I plan on it anyway. . .
How was your past week in fitness? Highs? Lows? In betweens?
As stated last week, moderation is my new exercise mantra. I am really trying to heal my body from inflammation (in my back and intestines) as au natural as possible now. I have slowly come to terms with the fact that much of my lower back/hip/leg pain comes from the pounding on my body that comes from long distance running. I understand, as much as I don’t wait to admit, that running high mileage right now is not doing it from me. It’s pretty clear that a lot of my issues are a result of repetitive stress in the afflicted areas, so the only way to solve the situation (without anti-inflammatories) is to rethink my exercise and take it easy for a while.
This week, I tried to take a moderate, well-rounded approach to exercise while at the same time abandoning the all or nothing mentality I usually have. I worked out four times this week, all of varying intensities and lengths. I took ample rest days and didn’t push it too hard. Here’s what I did:
Monday, March 18th: Rest
Tuesday, March 19th: 65 minutes on the crosstrainer, covering 5.2 miles
Wednesday, March 20th: Rest
Thursday, March 21st: 30 minutes on the elliptical, upper body lifting (5 exercises, 3 sets each)
Friday, March 22nd: Rest
Saturday, March 23rd: 8.25 mies on the treadmill (6 run, 2.25 walked); 2.5 mile outdoor walk
Sunday, March 24th: 75 minute hot vinyasa flow yoga class; 4.1 mile outdoor walk
I learned a few lessons this week:
1) Monday and Wednesday rest days are ideal for me. Those are the days my mom is off work and wants to hang out. I always used to feel guilty when I would workout on those days before going to see her after work because I felt like I kept her waiting. If I take those days off, I can see her right after school and spend more time with her.
2) Friday rest days are awesome because I am just so darn tired on Fridays!
3) I will always be a weekend warrior, health permitting. I need to exercise on weekends because I have precious morning time to do so.
4) My nerve-y leg pain is still coming and going. I had it off and on all week, and I felt it during my run this week. I have a doctor’s appointment this week, and I am definitely going to ask her about it and see if she recommends physical therapy for my lower back/leg issues. She once recommended it before but I didn’t follow through but this time I will!
5) I do miss running, so mentally, it’s tough not to bust out ten or more milers on Saturday and Sundays. I do want to run a late spring half, so right now, I really need to heal one hundred percent.
6) Hot yoga is a great addition to my routine. I have always said I wanted to do it but always chose running, leaving no time for yoga. However, now that I don’t have much of a choice, hot yoga has been a savior. I love it because I feel so stretched out after!
For this upcoming week, I aim to keep my moderate, well-rounded approach that mixes walking, running, cross-training, weights and yoga. Here’s to a good upcoming exercise week!
What is your favorite type of yoga? I like the slow stretchy kind, but the hot vinyasa flow is a great workout too!