How Les Mills Classes Help My Running

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Hello!! I’m back to school (teaching) and just finished my first week.  I’ve been teaching BODYPUMP/CXWORX and violin lessons over the summer, but on my own time.  Now I’m getting back to a regular schedule and trying to fit it all in again!  I got a little behind on the blogging, but I did a lot of house projects this summer and was enjoying my time with family and our puppy :)  I will definitely post about the home improvements once things are complete, because I had great success with Pinterest projects!

Above is the Hal Higdon Marathon Novice 1 training plan I’ve been following for my upcoming October marathon.  This will be my third marathon!

I am going to finish week 12 this weekend.  I’ve been trying to maintain teaching my Les Mills classes along with this training plan.  Sometimes I’ve dropped a mid-week short run, but I’m okay with it.  I have to stop being obsessed with the training plan and just go with the flow!

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Above are my iPhone workout notes from the past two weeks.  As you can see, I’ve been teaching BODYPUMP and CXWORX each week and trying to fit all my runs in as well.  I have gone DOWN on my leg weights for pump (squats and lunges) to prevent dead legs on my long runs each weekend.  Once I got to week 8, my long run was 13.1 and I need to take care of my legs.  I just want to stay healthy and keep my body injury-free!

 

15milers

I just realized that you can search distances on Garmin Connect!  I had an amazing 15 miler the other weekend, and looked up my other 15 milers from past training seasons.  This 15 was my best, by far!! I like that I can see them all in one spot.  I ran the first 5 on my own, and then my buddy Amy joined me for the last 10!

16milers

After my 15 miler, my body was tired.  I felt tired the next week, was hungry all the time and my legs were tired.  I know that is pretty normal, so I didn’t get upset that my 16 felt tough.  It wasn’t as good as my 16 miler in 2011, but that’s okay.  I didn’t do a 16 miler for my 2nd marathon in 2012 because I pulled my calf.

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I’ve still been teaching BODYPUMP 90, because I like the release so much!  I’m ready to switch out a few tracks for a change this week, but I’m so ready to start memorizing 91!  I LOVE release 91!! I can’t wait to teach it and I’ve been listening to it non-stop on my long runs!

I’ve been trying to focus on my upper body when I teach pump since I’ve been going lighter on my leg tracks.  I can always build my weight back up after the marathon.  I know my legs are stronger from the muscle I’ve built because overall, my running has been so much better.

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I LOVE CXWORX and I’m still teaching release 15.  It’s still hard for the class and still has my face dripping with sweat after the oblique track!  I LOVE the music for release 16 and I can’t wait to teach it soon.  My core is stronger and the class really works my shoulders, BACK, legs and hip flexors.

 

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Not fitness related, we got new furniture and Bella approves!

 

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July Updates

Lots of workouts for me this month!! Between teaching BODYPUMP and CXWORX at the gym and my marathon training, I have been sweating a lot!  I just finished my 8/18 week of marathon training with a 13.1 run.  I am currently following Hal Higdon’s Novice 1 training plan.

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At the beginning of July, I got my “pass” email from Les Mills for CXWORX!  I filmed my CXWORX 15 tape at the end of June and blogged about it here.

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My long runs this month were 10, 7 (back down), 12 and 13.1.  I ran my 12 in Lake Placid for Colby’s Ironman (recap soon!).  The weather in Lake Placid, NY is SOOOOO nice!  My buddy Amy has been running my long runs with me, and it is so nice.  Since her husband was doing the Ironman too, we ran around the lake a bunch of times to get 12 miles.

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Colby crushing his Ironman!  More details soon!

This morning we ran 13.1 on the local rail trail.  My legs were tired, so I bought some ice…

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I am still keeping track of my workouts on my phone.  I’ve been covering a lot of classes at the gym, so I need to add in some YOGA and STRETCHING to keep my legs happy!

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This little lady loves summer and socks.  :)

Fueling My Workouts

photoMy workouts for this week.  I am currently on week 4 of my marathon training plan.  I’ve been keeping track of my workouts on my iPhone notes and giving myself :) faces when I complete the workout.  I was planning on running today (Thursday) but moved my last 3 miler to Saturday and long run to Sunday.  I’ve covered so many classes at the gym this week because other teachers are on vacation… and I’m feeling tired!

I taught BODYPUMP Sunday-Tuesday, a core class to the high school swim team Wednesday and pump again tonight.  I’m planning on just attending classes tomorrow morning (spin-RPM and BODYFLOW).  I’m a little worried about running 9 miles Sunday morning, but I’m going to try to go out super early!  The heat has been killing me and having the sun on my skin makes me feel even more tired.  I teach BODYPUMP at 12, so I’m hoping if I run at 6AM I will have some down time to eat and relax.  Speaking of food…

A participant of my BODYPUMP class asked me tonight about how I fuel up for my workouts.  She was curious how I eat and have enough energy to teach.  I told her, I never have a problem eating enough calories!! :)  With Colby training for his Ironman, he eats all day long.

Here are some things I’m using between meals or before/after workouts…

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A quick protein shake after BODYPUMP is always a good idea.  Since I try to avoid dairy, I use almond milk and vegan protein powder.  These are my favorites.  Vega is a pea/brown rice protein blend and Perfect Fit is brown rice protein.  Mix in a shaker and it is quick and easy.  It also helps my legs recover so much faster!

 

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This is my new favorite electrolyte drink.  I’ve given up on Gatorade since it is full of mystery ingredients and can mess with your stomach, especially in the heat.  NUUN is low calorie, a mild flavor and delicious.

 

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I’m not a huge coconut water fan, but LOVE the chocolate flavor!  I drank this when I was at CXWORX instructor training.  La Croix is just a great flavored sparkling water.  Grapefruit is my favorite flavor.

 

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I love these bars!  Both are made of good ingredients and taste so good.  I love keeping them in my gym bag if I need a snack or some protein after class.  The Luna protein bars come in a bunch of different flavors, but my favorites are chocolate peanut butter and lemon.

 

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I haven’t been using these yet in my early training, but I will be trying to eat a few while I run my 9 miles this weekend.  I had stomach issues in the past with shot bloks and GU’s on long runs, so I need to practice and drink lots of water!

 

Workout Logs and Les Mills Taping

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On the car ride home from Colby’s 70.3 half Ironman in Syracuse, Amy and I figured out our workouts for the week.  She likes to keep them in her iPhone notes, so I tried that for this week.  Above you can see I moved my 5 miler from my week 2 training to this past Monday.  I put a :) after I finish the workout.  I didn’t mean to run so many days in a row this week, but that is just how it goes for now.  I just ran on the treadmill this morning, but it was a lot of walking.  I finished with 2 miles because I was going over my CXWORX notes and saying the workout cues out loud to myself.  I’m doing my first taping this afternoon and I’m pretty nervous.  I would love for this to be a good tape so I can submit myself teaching to Les Mills for certification approval.  It has to be one take, the music/mic levels need to be good and you have to see at least 5 class members in attendance.  The challenge of CXWORX 15 is there are no stops between tracks.  My throat gets so dry because I don’t have time to grab water!!

 

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I got new Reebok/Les Mills clothes in the mail yesterday!! I lifted my leg up so you could see the bottom of the capris :)  The top is from the Les Mills line, and I loved that it was orange for CXWORX colors.  It is a little big, especially on the shoulders but I’m still going to wear it for my taping today.

 

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Baby Bella missed us soooooo much after our trip.  When we were getting ready for bed, she jumped up onto our (very high!!) bed!  She usually sleeps in her little bed in a playpen in our bedroom, but I let her snuggle with us for a half an hour before I moved her to her bed.  She is so tiny, I don’t think she would be safe in our bed all night!  She finally weighed in at 5 lbs at the vet yesterday!  Since she is 7 months and hasn’t been getting much bigger, I think she might be close to full grown!