Fuel It Right

AP 8:41

Hurt my neck last night by simply raising my arm above my head.   I've been stretching and massaging it a bit and it doesn't seem to be so bad but will need to be careful the next few days.  I need one of those massage wands.  Planning on snowboarding tonight but double thinking that :0( 

AP 8:55

I haven't been on the pavement for quite some time. The sun was shining and it felt so good. My weather app said it was 17 out.  I think it was off a lot cause it felt pretty warm. Loop from home East and South.  Lots of hills. I really need to get off the treadmill more.  Hills felt super hard.

AP 8:32

TM. super exciting. 

Morning spin. I had a few minutes before the class started so got on the TM for a mile. The class was tough but good. 3 more miles after the class. tried out some new shoes. It kinda felt like they made me run on the outside of my foot so a might take them back and exchange.

AP 8:05 56:39

TM at home. 1 mile warm up,7x800 @ 7:24 pace w/ 400 rests, 1 mile cool down. Felt decent.  The last one was harder but doable. Breaking it up into 800's makes the time go by so much faster :0)

AM- Hiit

PM- Spin + 30 min before class.  It was an endurance ride mostly but still a good sweat. 

1 mile, Hiit legs and shoulders, 2 more easy miles.  I actually woke up @ 6:30 today.  Lets see if I can keep it up.

1 mile to try the nike's one more time. They do seem to make me run too much on the outside of my feet so I will be taking them back. Hiit weekend style. 2x4 min of a few total body sculpt moves. 8 minutes and I was dripping sweat. Good times. 

AP 8:36 51:39

AM- Hill intervals on the TM.  Felt good.  Hiit 4 x 50 sec on 10 sec off.

PM- 1 hr yoga class. My back needed that. 

AM- Hiit 

PM- Tried out my new shoes before spin class.  They feel good but during spin my knees were sore.  Not sure what was causing it.  Shoes or something else.  I never have knee pain so it was weird.  

AP 8:11 53:13

3x800 @ 7:19 and 3x800 @ 7:24 with 400 rests(last rest was 800). I was really tired today. Probably from workout last night.  Tough run.  Knees still sore but not really when I'm running. 

Hiit legs with Carly. Rode the bike while she did a few miles on the treadmill. Good workout. We sweat it up!

AM- 1 mile before, spin, 3.5 after. Felt sluggish at first but was able to pull through and felt strong most of the time.

AM- 6 x 800 @ 7:19 w/ 400 rests.  I was tired and this was tough but I made it through. May do some hiit later.

PM spin with Hiit full body before- arm emphasis, bonus legs 6 min. Damn it feels good to be strong. 

Didn't wake up soon enough to beat the snow so I went for the treadmill. Downloaded a movie to get me through.  Started with a 3 mile warm up. 5k @ 7:19(2 min. @ 7:13 towards the end). Finished off to make 11 miles.  The 5k was hard. I tried the 7:13 to see if I could push harder and probably should have kept it there to the end, but I was pretty hammered when I finished the entire run.  The movie was a nice distraction.

AP 8:33

Easy miles.  About 2 miles @ 3-3.5 incline.  Listened to half a of Rich Roll podcast interview with Brian MacKenzie. He is a CrossFit Endurance Coach. Pretty interesting listen.  They talked a lot about the misconceptions of his program and the benefits of it for endurance athletes of all types. I already believed in Hiit but it bolstered my belief.  I'm looking forward to listening to the 2nd half and finding out more about his program.

Before my run I did  the same fit test I did on Jan 14:

The results weren't as good as I was hoping but it does show improvement.  I will do this again in a month or so. 

AM- Couldn't sleep last night so got to the gym a bit earlier.  Ran 1.5 miles before, spin, then 2.5 more miles.  The last 2 AM classes I've been to has a girl that sits with her arms folded or sitting up, not holding the bars, almost the entire time.  I don't get it.  Why would you wake up in time to get to a 5:45 am spin class to not break a sweat?  Weird.

Did my workout a little differently today.  1 mile warm up. 6x800 @ 7:15. Instead of jogging between for rest I did hiit exercises.  I had 8 different exercises. I tried switching from running to floor work and back as quickly as possible.  I think it worked pretty well.  For the first 4x800 I did 2 minutes hiit between. Last 2x800 I did 4 minutes between.  Finished hiit by doing the entire circuit once through, then did 1 mile @ 7:10 and 2 mile cool down.  It was different but I liked it.  I was definitely sweating! 

AP 8:29

Easy miles. I usually do evening spin but I'm gonna try to ride outside on Saturday so switched it up a little.  Did 18 minute leg circuit and 7 min plank circuit after running.  Sweet sweat!