Welcome to week 4 of me balancing running (yes I’m running again!!!) and strength training into my life. If this is your first time reading one of my strength training post, I’m taking a strength training class at Columbia Fitness Boot Camp and sharing my experiences along the way.
I started this week off with a plan and put it in motion….. 🙂
I got up and put on blue to run in remembrance of the fallen on Memorial Day. It was organized by my fellow Red, White and Blue team member, Kimberly Hardin. “Wear blue: run to remember is a running community that honors the service and sacrifice of the American military“.
The goal for the wear blue: run to remember Memorial Day 2015 was to reach more than 10,000 runners in blue worldwide. Kimberly created a group event for the meet-up at the Riverfront in Columbia, SC and she did an excellent job of getting things set-up for this event. According to the Chief Operating Officer, Jessica Alley, of wear blue: run to remember, there was over 11,000 runners that commited to wearing blue to remember. What an awesome turnout!!!
Jessica Alley’s Words :
“With numbers still pouring in from all over the world, we are humbled to share that the total number of Memorial Day runners is 11,018 with 54,180 miles tackled. You did it, wear blue community. You honored the service and sacrifice of the American military in a powerful, cohesive way. You inspired thousands to remember a name, a legacy, and a life. Well done”.
The energy from our group was amazing! We all came out to pay respect to the service members who made the ultimate sacrifice. With a total of 76 runners representing Colubmia, SC, we contributed over 309 miles to the overall goal on this Memorial Day. It was a great day and I loved that we were able to come together to celebrate Memorial Day in this way. Thanks all!!!!
I lead the BGR! Columbia group run this morning and was really looking forward to trying my legs out :-). I arrived about ten minutes before the meet up and ran a mile while I waited. Tanya joined me later and we put in 3-5 miles on the pavement. I was really excited, here it was the first time in over three weeks that I was able to run without pain. Could this hammy of mine be back to normal? I really hope so!!!
Today we focused on abs and the upper body. Not sure how many crunches we did but I know it was a LOT 🙂 . We also worked the upper body with pushups, lateral raises, shoulder presses and bicep curls (we grabbed the weights after doing 20,000 pushups (OK not that many but it sure felt like it) who does that)). Not sure how many reps of each we did but I know we just kept going until we reached muscle failure. It was hard driving home after class (I drive a stick shift). We ended the class with kettle bell swings, mountain climbers and jack squats. It was a great class overall!!!
I don’t think I’m riding the bike to my full potential. My power level doesn’t seem to climb like the other students in the class. For the first five minutes my power barely moved and I know I was pedaling. I’m not comparing myself to the others in the class, I just want to make sure I’m doing this correctly so I can get the most out of my workout.
Researched a few key pointers that I will use on my next ride.
Getting started on the bike:
- For optimal performance, stand to the left of the bike and adjust the saddle and handlebars to hip height.
- Bend your right arm 90 degrees, form a fist, and place it at the center of the handlebars, (the part closest to the seat); move the seat forward or back until it touches your elbow.
- Sitting in the saddle with your leg extended downward, your knee should have only a slight bend (about a 25- to 35-degree angle).
- When both pedals are parallel to the ground, your front knee should be directly above the center of the pedal.
- During standing positions, make sure your hips are above your pedal stroke.
- Avoid pointing your toes as you pedal, pedal as if you are scraping mud off the bottom of your shoe.
- When you stand, you should still feel the nose of the saddle bumping against the back of the inner thighs.
In reading the article I discovered that my primary focus should be on the power output on the bike and not how fast I can spin. Resistance makes all the difference. You can read the full article here. I really hope to have a better ride from here on out (you know I will keep you posted 🙂 ).
Later that evening (after boot camp), I hit up my BGR! Columbia sole sistah’s, Erica, zumba class. It wasn’t a bad class for five bucks. I thought I would have burned more calories than I did (guess I was at a level one because I didn’t even bust a sweat 😦 ). But mind you, I had a pretty busy day, with spin that morning, work and boot camp in the evening. I’m going to have to try it out again, when I don’t have a busy schedule like I did this day. If you live on the northeast side, stop by Forest Park and check Erica out!!! Her classes are every Monday and Wednesday from 6:30-7:30 pm.
I’m not giving up on zumba just yet. In spinning class, I met another sole sistah that teaches a class and I told her I would check her out next.
Today we focused on the lower body. Again why am I doing bike day on leg day. I guess I’m building character 🙂 . Well normally we wouldn’t have boot camp on a Wednesday but since Monday was a holiday, he decided to put us to work today (which was great).
Ken started us out on the bike for a nice little warm-up. We then headed outside to do a few minutes of ladder drills. After that drill we headed back inside for calf raises, leg extensions, squats, squats, leg raises with partner, squats, running on box, lunges, squats and more squats. I’m sure I’m leaving something out but that was a few of the things that I do remember 🙂 .
Headed out for my morning meet-up with BGR! Columbia. I’m so looking forward to the day when I can just head out and run over to the meeting spot, instead of driving over (have been driving since my injury). For now, I will probably keep driving over until I can get my pace back to my conversational pace (8’45).
Three ladies showed up for the run/walk and we got in anywhere from 2.5 – 5 miles that morning. It was a little muggy out but we came and delivered on the pavement.
I tell you, I just love my Thursday session. I never know what to expect and Mike sure didn’t disappoint this day. At first I thought I was in for another personal training session but then Ollie showed up (and showed out). I love working out with her….she puts in work!!! Today consisted of box jumps, shoulder presses, squats, planks, sit-ups and of course the bike. I really enjoyed this class (even when Mike put the two boxes on top of one another and asked us to jump). Boot camp ended this week but I signed up again to start on Monday 🙂 . I have really enjoyed this class over the last four weeks but feel as though I still have work to do. If you live in the area and are looking for some motivation in a group setting come join us at Columbia Fitness Boot Camp.
I joined BGR! Columbia for a run in our hood at the Riverfront. We met up around 7:00 am, snapped a group photo and got in anywhere from 3-6 miles that morning. The morning started out really nice but warmed up very quickly. Even still this was a nice turnout and an awesome run. We even spotted an owl just chilling on the 2 mile marker. I think my hammy may be on its way to a full recovery because my legs felt great during this run. I’m not going to push it just yet so I’ll stay right where I am as far as my pace is concerned. I mean, I still have three more weeks before my training begins for my first fall half.
I know you see my snazzy socks in the picture above…right?! Those are the Lily Trotters compression socks that I received from Susan, the founder and designer. She saw that I was all about running and fitness and wanted to introduce me to the “high-performance designer compression sock for women”. I’m so glad that she did. I have never worn compression socks before but I think I might just start. I love the fact that these socks can be worn during a run, after a run or anywhere that life takes me. That’s a win win for me especially since I’m always on the go and running 🙂 .
These socks are not only cute but they felt really good on. They were also very easy to get on. I have a few pairs of compression capris that I have to fight to get into. When I heard compression socks, that’s the first thing I thought…they were going to be hard to get on. Boy was I surprised. “Lily Trotters are built to last, but unlike other performance compression socks, our proprietary 100% micro nylon weave makes Lily Trotters easy to get on & off, and comfortable enough to wear for hours.”.
After my five mile run on Saturday, it took me a while to getting around to taking them off. I ran several errands after my run that day and my legs felt wonderful (can’t wait to try these babies on during and after my next half). When I finally got home, I even took my time doing other things around the house before stepping out of my Lily Trotters. I’m so looking forward to the new designs and being able to order some of these compression socks.
Lily Trotters are in development, but taking flight soon on Kickstarter. Click here to register for updates on their Kickstarter launch and to take advantage of the “Early Bird” discounts…I sure did!!!!
Have you ever tried compression socks before? Did you like them?
Great Job, Please keep Inspiring!
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Thank you so much!!!
Awesome week!! Thanks for posting those tips about getting the bike set up correctly… I always adjust by feel but never know if things are lined up right. I have a few pairs of compression socks and I love them! If I leave them on too long my legs start throbbing, but otherwise they’re awesome 🙂
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Hey lady!!! Yeah I plan on using these tips tomorrow and I wanted to share the love. Yeah I’m looking forward to trying the Lily Trotters out on a long run (over 8 miles) and/or my next half.
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