Thursday, January 17, 2013

Exercise Vomit

Here is my exercise vomit for the week (so far). If you don’t know what that means, exercise vomit is when when someone feels the need write down the components of the workout they just did or are going to do as their Facebook status (or on their blog) and continue to go on about how hard or how great it was.

Sunday: Swim technique class – swam about 2,200 yards
Monday: Ran hills on the treadmill using this workout (which I tweaked  a bit)
Tuesday: 1.5 hours of hot yoga
Wednesday: 5:45 a.m. spin class. I’m not sure what was worse getting up so early or the ball busting workout this manic instructor gave
Thursday (today): 8 mile trail run

You know how I love my trail runs.  It’s fun because sometimes you can’t even see the trail so you have to use your navigation skills and all of your senses to not get lost. I hear this is good for your aging brain just like crossword puzzles.

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Today was chilly – but not as bad as it has been. About 25 degrees at the start. Here is where I built a bonfire to warm up:

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I love this particular trail (Heil Ranch for you locals) because it heads up for a few miles, then you do a loop at the top that affords amazing views. Do not be jealous of my outfit. If you want to look like this, just dump all of your running clothes in the middle of your floor, close your eyes and pick two tops and two bottoms. Oh, and be sure to put on compression socks under your tights. It’s double compression which basically cuts off all circulation to anywhere in your body. I hear that’s good for recovery.

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There is about 1,000 feet of climbing over 8 miles, which is a definite workout, but not ridiculous. I managed to average a heart rate of 151 bmps – really good for me and my racing heart.heilranchelev

At this point I’m just continuing to establish my base to start marathon training. Right now I’m running about 20 miles per week.  Yep, that’s it. You know what they say: if your miles are low, your IQ is high (made that up but I’m sure it’s true).

Do you always go by a workout plan, or do you do what you feel like on any given day? In my non-training times I do what I feel like. I’m a believer that the more well rounded you are, the stronger your body will be in all areas. However, when you’ve got a specific race goal, you obviously need to primarily focus on that activity (Law of Specificity).

How many times per week do you work out? I try for six days with one complete rest day.

Do you use a heart rate monitor while running? I always wear one, but don’t always stick to my correct zones.

SUAR

33 comments:

  1. Gorgeous views but I was really hoping to see pics of you vomiting while working out......feel duped like when I believed Lance Armstrong didn't dope.

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  2. I recently learned you shouldn't wear compression socks with ski boots. Almost cut off circulation to my toes!

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  3. Man I wish I had trails like that where I live!!
    Given that I belong to two clubs (swim & run) that workout on certain days, I base my schedule around those workouts. I'm the same as you, I generall go for 6 days a week with one day off completely. I always use a HR monitor, especially when I'm training. But, like you, I don't always stick to my correct zones, ha ha.

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  4. I workout 6 days and rest one, also! I do weights and cardio Mon-Fri and Hot Yoga and running on Saturday...which reminds me I have to reserve my spot for Yoga! Pretty new to your blog! Loving it!

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  5. I want to come run trails with you. I totally agree about the IQ and mileage thing:)

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  6. What kind of camera do you bring on your runs? Or do you run with an iPhone or something to take pics while running?

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    1. I do my long runs with a phone - it's a Droid (HTC Amaze). The camera is okay - I find the pictures get kind of blurry and the zoom is not the best.

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  7. I love running Heil Ranch as well, have you ever ran Hall Ranch trails? I am guilty of exercise vomit, think I probably need to stop that, for a while it was interesting to me to record my ironman training and look back at it. But it's getting old I think. I workout 6-7 days a week now but during recovery weeks I take two rest days.

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    1. Yes, I love Hall Ranch. I usually do the Bitterbrush trail. You?

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  8. You are such a badass! Those elevation maps scare the crap out of me.

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  9. I’m doing my first training plan ever right now and I’m following it pretty strictly. I tweeked it a little before I started and have made minor adjustments along the way, mainly to keep within that 10% rule.

    I go to the gym 6 days a week for weight/resistance training and to ride the bike on my non-run days. Sundays are my rest day, but I end up walking about 4 miles while playing disc golf with friends, so I’m hoping that doesn’t mess me up too much.

    And I always wear a HR monitor when I run, but mainly for monitoring since I haven’t tried HR specific workouts yet. And of course I’m having garmin software issues now since I tried to do speed intervals yesterday and really want to see the data. Arghhh!

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  10. I do something 6 days a week. And one complete rest day.

    The Kidless Kronicles

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  11. We love exercise vomit like this over at Tumblr.

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  12. Exercise vomit, that's a good term. It sounds like you're having a great week.

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  13. I have never done a trail with serious elevation. Good for you! I'm sure that'd kick my ass!

    You have the funniest terms. I exercise vomit a lot! You're weekly workouts look awesome.

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  14. Wish I could light a 'bonfire' on my runs.

    :-)

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  15. Here I was thinking your bonfire pile was actually an impromptu toilet hide. Silly me!

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  16. 20 miles a week. To start. I can probably count on the fingers of one hand the number of times I've done 20 miles in a week.

    Right now I'm trying to get back to doing one workout a day, and even being liberal about what a workout is, it's not going so well. Yet. But I was sick last couple weeks.

    I sometimes wear a heart rate monitor, but running tends to give more erratic results than being on the bike.

    I, too, am disappointed about where this blog went after the promise of vomit. I very much wanted to know what it would take to make a badass like you vomit.

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  17. I've been writing down my workouts these past few weeks, which has been working out great. I do some weights, plyometrics, pushups, core work/planks etc, and jumping rope. I mix it up--usually like 8-12 diff exercises and try to do 2-3 sets. Also training for a 15k, so picking up my mileage. Been tracking my exercise and calories on My Fitness Pal to keep myself accountable, so trying to do something 5 days minimum to burn some extra calories! And yes, been wearing a HRM on my workouts/runs, although don't enjoy wearing it during my runs (that sounds bad), but trying to get an idea so I can log it on MFP. I have a Garmin w/ a HRM and haven't tried it yet. Still stuck on my cheapo Polar and it does the trick:)

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  18. I love wearing shorts with my tights:)
    You are so lucky to be able to run on those trails - I'm totally jealous!!

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  19. I think you have to quadruple your mileage when you vomit it on FB!! At least I do! :)

    I admire your strength on the hills; I have done zero hill work in my super low HR range but yesterday hit Bear Creek and almost died. But it's all takes time to adapt - it will come!

    What marathon are you training for??

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    1. Colfax! Are we still getting together next week?

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  20. I run 7 days a week, but aim at 2 of the day to be easy, in fact 3 are easy this week, my old body is falling to pieces so I need to take it easy. It's been weeks since I was in the forest, have been keeping out so as to miss the steep hills. I have a long run planned for the weekend, and if I live i might be ready for the trails...

    Love your trail, and one day when I win big on the LOTTO I'm coming to run with you!

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  21. Can you explain these “ranches” where you run trails? I’m insanely jealous and curious. Is it a person’s ranch? Or is it public land? Are the trails marked? Is it like our park district where you can go to their website and find all these awesome trails? Details on how this works please!
    Sarah

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    1. Hey Sarah - these "ranches" are open space, Boulder County property. They are trails for public uses. I think at one time they probably belonged to private owners, and that is where the "ranch" part came from. Yes, the trails are all marked. You can find more at http://www.bouldercounty.org/os/parks/Pages/default.aspx

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  22. I run/work-out 5-6 days a week. I have one scheduled rest day (either Sat or Sun depending on our church/schedule) and a second day where I'm lucky to get in some weight training. Thursdays are really rough around here, so I try to do some strength training when I can squeeze it in - squats, push-ups, crunches, etc. - nothing that requires equipment (aside from the occasional push-up with a 35 pound 3-year-old on my back).

    I, too, read this because of the vomit reference. Misery loves company, and we are in the throes of a stomach bug around The Mommy's House.

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  23. I'm guilty of exercise vomit on my blog - gotta have somewhere to talk about it!

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  24. The places you get to run look spectacular! Love the outfit too. I run 5 days a week and take a full two days off for rest (usually Friday and Sunday, before and after my long run). Sometimes I do activity on Sunday but it's not considered training, more just time spent with my daughter (like skiing last weekend). I'm pretty much always on a training plan, but my plans are 24-25 weeks long and the front end of them is pretty much just base building. I like the structure of the plan.

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  25. So far this week I have been running everyday. Planning on upping my mileage from the upper 20's to the 30's and 40's these next few weeks...I'm nervous but know I'm ready! I'm planning on doing my first 15 miler on sunday, and I'm nervous!

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  26. I admit, I exercise vomit sometimes, just not on FB. I can't stand FB because of all of the people "relationship vomiting". You know...the ones that brag about how perfect their relationship is. I run 3 days and go to the gym 2-3 times and lift for about 45 minutes. I used to work out a lot more (doing additional cardio) but I realized it was taking away my gains with strength.

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  27. WOW! Your HR is outstanding for that run!! IMPRESSED! And, I like your title--but I often am curious what peep's do for their weekly workouts--thanks for indulging us!!

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  28. Looks like a fantastic place to hit the trails. I try to keep my workouts planned as to avoid injuries. I know in the past without training plans I exercise too often and too hard. And always a full rest day a week :-)

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  29. I‘m doing an offline writing exercise, self-invented, to try to get a better understanding of my sense of continued self-dissatisfaction. It was inspired by a set of questions from Oriah: best running machine

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