Gym - AnnaTheApple

November 2, 2015

Coming out from the slump

Last week was rubbish, I’m not going to lie. After my fabulous weekend in Wales I came back to reality with a bit of a bump.

I decided to not go to the gym at all during the week to see if that helped my leg. By Thursday (a week since my last gym visit) I was going a bit stir crazy and my knee felt no better so I decided to go to the gym on Friday morning. But I arrived demotivated and feeling crap. I did some deadlifts and half-hearted core work before deciding I couldn’t be bothered. I left in a foul mood.

My dad picked me up to go to work that morning and he asked how I was… and I just burst into tears. Pathetic, I know. I just felt so down about not being able to run and the pointlessness of going to the gym to do injury prevention strength work when I’m injured. I felt so direction-less. OK I don’t need to worry about the Boston marathon (YET) but it’d be nice to just be enjoying my running without pressures or training plans and using the gym as a supplement to my training.

My dad, bless him, went through the problem with me step by step. Can I run? No. When can I run? I don’t know. Is it in the next few days? No. OK then forget about running. What’s the point in every day wondering and worrying about running if it’s clear my injury isn’t going to magically heal over night? My initial estimate of six weeks is proving to be correct, even perhaps optimistic now. For my mental sanity worrying about running isn’t going to help. I need to do exactly what I did last year and focus on something completely different.

On Saturday morning I still went to parkrun and I still felt a bit down.

It’s depressing everyone asking how the injury is…and the look of pity of fellow runners when you say “yep, four weeks and counting of no running”. But I enjoy seeing everyone and the social side of parkrun so I’ll continue to go and volunteer (trying my hardest to not be the bitter grumpy injured runner).

Alfie, as usual, loved racing around and got himself thoroughly wet and muddy. After closing down parkrun, a few of us went for a hot drink in the cafe. As I had Alfie I couldn’t go in to the cafe but Mike said he’d get me my drink, which is usually a peppermint tea. Bless him, he came out with a green tea… I’ve had green tea quite a few times and every time it’s made me feel really nauseous, despite really wishing I could drink it. But never look a gift horse in the mouth I thought I’d give it another go. It tasted nice… though I did feel queasy driving home, but not as bad as usual so this is progress!

I had a Halloween party that evening but I was in such a bad mood, being all grumpy and just wanting to slob out, I decided to not go. I did feel bad but the last thing I wanted to do was dress up and try and be sociable. You know when you just want to hibernate away and watch rubbish TV? Well that was me Saturday night.

It was the best thing I could have done because I watched, and was seriously inspired by, some YouTube videos of health and fitness vloggers (I’ve never really got into YouTube but now I’m hooked, it’s like reading blogs for the lazy!) and decided to pull myself together and get my pathetic grumpy bum to the gym the next morning and get a new focus.

I planned out a heavy leg routine and just went for it:

(No judgements on the weights please, this was hard for me)

I literally spent an hour and 45 minutes in the gym just going through these leg exercises, taking the adequate break between sets and monitoring my knee carefully. The ironic thing is, my knee doesn’t bother me in squatting or deadlifting at all so I could do all this without any pain.

I also got one of the fitness instructors to show me how to use a machine (the leg press). He was very helpful and I didn’t feel like just a “stupid girl” for asking – better to have proper form and complete exercises the way you should than be too embarrassed and injure yourself. Plus, this is what they’re paid for! You don’t need to pay a personal trainer to explain how to use a machine/perform an exercise.

I came out of the gym pumped and in such a better mood. I know I’m a broken record and I’m sorry about that but it is hard when you love something so much and suddenly you can’t do it. But I thoroughly enjoyed the gym and now I’m just going to continue strengthening my body, not just for running but in general and for my mental sanity. I enjoy lifting weights. It’s not running, but it’s the next best thing right now. I detest cardio machines and think the best way for me to spend my non-running time will be doing something I love, not desperately slogging away on a machine in the hope that my fitness won’t decline (that ship has sailed anyway). Plus one of my gym days is going to include some strength-based cardio, like my own version of Body Pump, where I’ll use high reps and low weights to get my heart rate going but keeping things interesting. The other days will be focused on my legs & glutes, shoulders & arms and back & chest. Though I’m just seeing how it goes and what I fancy doing right now.

Basically I’m feeling more happy about things. I hope I haven’t droned on too much about not running… Onwards and upwards to a more positive place!

How was your weekend? Any Halloween events?

When you go to the gym, what do you focus on? Cardio or weights?

Do you watch Vlogs? Any recommendations?

October 14, 2015September 17, 2020

Rants and Raves #21

I’m still being sensible and not running. I have another Physio appointment on Friday (ahh the joys of working from home and having a disposable income that I spend only on myself…). I’m hoping I can run on Saturday for parkrun but I’m not sure. It does feel better but I don’t want to have a period of stop-start running and prolonging the issue. Anyway, onto some rants and raves!

Rant: The new Disney Paris Half Marathon opened for entries yesterday. It sounds really cool and it’s obviously an easier option for us Brits than the Orlando ones across the pond…BUT they’re being rather cheeky about it. At the moment you can only enter it if you also book their Disney resort hotel, which makes it over £300. They’re only releasing the non-hotel entries in January. I mean come on, that’s ridiculous. They’re might not even be places left at that point.

I’m not tempted by the race I must say (I would be by a marathon but not for a half. I want to do the Orlando Disney marathon at some point), but I do think this is really sneaky and a bit unfair. It’s forcing people to purchase a bundle and spending a lot more. Not very ‘fairy tail racing’ if you ask me.

Rave: (This is just my opinion – no affiliation!) I’m signed up to Fabletics (yes, I’m a sucker), which means I need to ‘Skip the Month’ if I don’t want to pay the 40 quid every month that my ‘VIP status’ requires. However, I always have a little mosey before I do this…just in case.

Though I kind of disagree with this system of potentially forcing you to pay money every month (though it does go towards clothes, it’s not like it just disappears and you get good discounts on all the items) I’m a big fan of the Fabletics gear. I’ve not had a single item from there that hasn’t fit me or I’ve regretted buying. I’ve had a pair of capris, hair bands, a hat, sports bras, shorts, tops…all of really good quality. I can’t fault them. And I love the styles they have.

I recently bought the Fenway Vest (which I’d been lusting over since Claire showed hers off).

It’s really lightweight but lovely and warm. It’s nice and casual so perfect for going to parkrun in or popping down the shops. Or wearing around the house when I’m slobbing about a bit.

I also bought the Katana Longsleeve Tee which is perfect for running when the weather gets colder. It has little ventilation holes in the arms and back.

The Kemi Bra which is a ‘low impact’ sports bra so perfect for the gym (it’s so comfortable and has removable cups for that added extra). I adore the bright colour and pattern.

And finally the Orchard Tank which is great for the gym but also running (in summer anyway) as it’s got all the holes in it. I’m really pleased, and to be honest it wasn’t that expensive. Considering the prices of Nike or Adidas…or Lululemon (jeeze, remortgage the house why don’t I) I think I did well!

Rant: On the subject of workout clothes…it always amuses and confuses me what guys think is appropriate gym wear (I say “guys” because invariably it is the men, but women are not guiltless either). OK it is stupidly early in the morning when I go and, let’s be honest, who the hell cares what other people wear? But a guy was literally wearing a full-on painters/decorating outfit. It was like he’d come straight from work (which would be odd considering the time). He had paint all over his white overalls and was just casually lifting weights. As you do.

Another guy was wearing an entire velour tracksuit in lime green – I’m not making this up I promise you. Though you can always spot the runners…with their specialised kit on, as if they got lost on their run and ended up in the gym instead.

Rave: I spotted this in Tesco and decided to give it a go. I’m always concerned that my running and gym gear never gets the proper wash it probably needs and this was quite cheap.

I’m not saying I stink, but it’s nice to have a washing liquid (supposedly) aimed for sports kit. Plus they say you shouldn’t wash your sports stuff with your normal stuff…sweat transference or something 😉 I’ve never had an issue (though saying that, who’s going to tell me I smell? Now I’m panicking…) but I’ll give this a go.

Rant: I still haven’t moved. And I’m still sitting on a beanbag trying to eat dinner each night. What a sad image, eh! I’m too cool for school (just by saying that sentence eliminates me from the Cool Group). Anyway, Alfie has been a bit unsettled by the lack of sofas and furniture. He’s been lying on his blanket on the floor…despite having a bed!! A bed he has never used in the three years we’ve had the house. I think he then overheard me telling my mum I was going to get rid of it before I moved because he suddenly decided to start using it. Or it might be because I moved it closer to my beanbag…

Ahh what a mummy’s boy.

Rave: I’m still really enjoying listening to audio books on my walks with Alfie and when I make dinner. I’m currently listening to Me Before You and it’s really good. I wasn’t certain I’d enjoy it as it’s a tough subject matter, but it’s honestly such a lovely and realistic story. I fully recommend. I’ve just Googled it and, unsurprisingly it’s going to become a film. I just hope it doesn’t lose it’s very British charm and become Americanised. Absolutely nothing against Americans or American movies, it’s just this has so much Britishness in it it would spoil it to lose that.

Rant: The night before I left for Iceland I was casually watching TV when a GIANT spider ran over to me – I swear it ran AT me (with menace in its many eyes).

I’ve never moved so fast in my life I can tell you. I evacuated the lounge ASAP. Alfie, my resident spider-eater, wasn’t there because he was at my parent’s house as I was flying the next morning. So I barricaded the door as I was genuinely scared it would come and find me.

When I came back from Iceland I waited until Alfie was back before venturing into the lounge (yes, really). But I haven’t seen the spider since. I sit on my little beanbag every night in genuine fear that the spider is going to reappear and come for me. If I stop blogging…you know why.

What book are you reading currently?

Will you watch a film of a book you enjoyed?

Spiders: fear and flee, leave be, or find and kill?

September 10, 2015September 18, 2020

New Rules of Lifting for Women – Stage 1

I thought I’d do a post covering how I’ve found the New Rules of Lifting for Women as I’ve just completed Stage 1.

Just rolling back before I started this, I was still doing lots of strength work in the gym. I’d found lots of good stuff on RunnersWorld, Kinetic Revolution and other random places. At the start of the year I was focused on getting my heart rate up while also strengthening my body. I was running three times a week low mileage and needed something else to give me that sweaty heart pumping boost. The workouts I did were a combination of HIIT and strength, but ultimately leaning more towards cardio.

That said, I did strengthen my body during this time. I came back from injury stronger and in a better mindset to get running again and training in earnest for the Liverpool marathon. I can, hand on heart, say my knees and hips (which I had problems with last year) haven’t bugged me once this year. My tight IT band grief is a distant memory as my glutes have come into action with my running and I feel strong. My only one bug bear this year is my shin/calf that occasionally likes to niggle (and haunt my dreams with thoughts of stress fractures…).

When my running increased I couldn’t maintain the same enthusiasm at the gym and found myself a bit confused as to what I should be doing. I then found out about the New Rules of Lifting for Women and it caught my interest. I bought the book, read it, agreed with so many of the concepts and points made and decided to start the training plan (not the nutritional plan though – I don’t follow diets/eating plans in books. Just not my thing).

I was surprised at how simple the plan seemed. There are several “Stages”, each lasting 4-8 weeks depending how often you train (I tend to do three sessions a week depending on what my running was doing), and each stage would have two different workouts.

The book doesn’t tell you how much to lift but it does tell you how many reps and sets and the rest in between. The number of reps was vastly different to what I was doing before. Whereas before I’d be squatting 30 times, this specified 15, decreasing as the weeks went on until eventually eight. The point being that the weight you choose should be tough for those limited reps.

Stage 1

I really enjoyed both the routines. Yes it got samey doing the same two workouts, but at 5.30am going into the gym with a no-nonsense plan I was familiar with was fabulous.

Workout A: Squats, press-ups, seated rows, step ups, prone jackknifes
Workout B: Deadlifts, dumbbell shoulder presses, wide-grip lateral pull-downs, lunges, Swiss ball crunches

I won’t go into all the weights I lifted but just to give you an idea…in January I was squatting 20kg (for around 30 reps). I can now squat 50kg for eight squats. And proper full, deep squats. That might not sound amazing to all those warrior lifters out there, but to me this is huge! And I know I can continue to increase.

The progress I was able to make and the confidence it gave me was fantastic. I stepped away from my ‘safe area’ in the gym and moved into the ‘male section’. There would have been no way I could have lifted a barbell to my shoulders to squat if I hadn’t have used the squat rack.

I’m also hugely pleased with the progress I’ve made to my deadlifts. Again, similar numbers to my squats.

What I also enjoyed was that it made me work on my upper body. In my family we seem to be blessed with naturally toned arms (check out the picture of my sister in previous posts – she hasn’t worked out in years *cough* so may say ever…and yet her arms are lovely and toned) so I would always neglect my upper body as I didn’t “need” to do it. But after Cheddar Gorge marathon and the next day my arms ached it further verified that your upper body is really important in running for maintaining good form and helping you push up hills.

I still included some of my ‘essential’ running-specific moves as well – but increased the weights and decreased the reps (things like single leg squats/deadlifts, Russian twists, box jumps, etc.). Since January my single-leg squat has gone from bodyweight to 20kg!

Not the most happy of faces so early in the gym!

Results: There’s a big fear of “omg bulking up” when women lift weights. I can safely say I haven’t bulked up at all. I have more defined muscles, yes, but I’m not the hulk (or at last, I don’t think I am!). I feel stronger when I run and have a better “kick” at the end. And the proof is in the pudding: I’ve been injury-free for the entire year (TOUCH WOOD, TOUCH WOOOOOOOOOOOOOOOD!).

Who says girls can’t lift?

What’s next? Stage 2! New workouts and moves to get to grips with (no pun intended). I’m keen to continue with increasing my strength on the squat and deadlift moves as well so will probably go back to them frequently. They’re perfect full body moves that compliment any type of fitness. Though looking at Stage 2 workouts the deadlift move is going to be ‘upgraded’ so that works nicely.

All in all, I’m hugely impressed with NRLW and hope to continue the stages until the end. Obviously my running is the priority so the workouts will always come second best, but the time it takes to get through the stages doesn’t bother me. It just gives me a good focus on how to further strengthen my body to be a good marathon runner.

Do you lift weights?

How do you remain injury-free for running?

Do you like to do the same thing at the gym or do you mix it up?

September 7, 2015September 7, 2015

Not panicking

Here we go again. The weather is definitely on the change. The morning’s are not distinctly cooler and autumn is swooping in fast.

My weekend was a mixed bag really. Just rolling back to the start of the week I decided to book myself a sports massage with my normal physio as I could feel my shin/calf was a bit niggly. I ran on Tuesday night and it felt fine during the run but after doing some track work on Thursday night, it was definitely more grumpy. Luckily my massage was booked for Friday as I was working from home so it was nicely timed.

The physio wasn’t too concerned. She said it was just getting a bit inflamed which was causing the tightness. It’s annoying because I’ve managed to avoid all other injuries by strengthening my body; no IT band issues anymore, no knee issues, hip issues, groin issues etc. All of which have consistently plagued me in the past. After strengthening my body (specifically my glutes) I haven’t had any twinges, tightness or anything. The issue I’ve been consistently having with my shin/calf though I don’t know what to do about. I wondered if it was because I had weak calves and over the past few weeks have been doing lots of calf raises (single leg on the stairs).

After talking to my physio though she reckons that’s unnecessary and probably compounding my issue further. She said my calf (the one I’ve really focused on) feels very tight and this is probably making things worse when I run. Looking back it does seem to make sense as it has only got more niggly the more strength work I did. The likelihood is that it’s a biometrical issues caused by my flat feet (*sighs*) which gets aggravated when I do lots of mileage, but usually isn’t anything that comes to much (I do get a very slight similar issue in the other leg, but it never comes to anything). However adding in my quite enthusiastic calf raises most days (yep, I’m that keen) has just sparked it off. Thankfully though she’s given me some good exercises to work on my flat feet to strengthen my arches to try and stop this happening in the future. All about the toe-grabs 😉

And because I am such a paranoid runner and terrified of stress fractures I asked if it could be or was close to being a stress fracture (I know how ridiculous this sounds…especially as there was no actual pain). She knows my neuroticism and all but laughed at me. She ultrasounded my entire shin and calf area to reduce any inflammation and reassured me that if I had a stress fracture then the pain of the ultrasound would have been severe. The fact that I felt nothing proved I didn’t have one. Well, that’s something!

After that very long explanation, I ran parkrun on Saturday because I wanted to do it and because I wanted to know in my mind how bad it was. It didn’t feel amazing but no pain, just discomfort and, well, niggliness. It was very tender from the massage as well which probably didn’t help. I shouldn’t have run (my physio advised against it…yes I know, I’m ridiculous) but mentally I needed to know. It wasn’t any worse afterwards…

It was the first time in ages that I was cold before we started. I say cold, more chilly really. Nothing like as bad as it gets in the depths of winter when you dread taking your coat off to line-up.

The rest of the day was, again, sorting more house stuff out. Specifically the loft and shed. Everywhere else is pretty much sorted in terms of streamlining my stuff, separating bits and pieces between Ben and me and throwing out/giving away/selling junk. Just the loft and shed are a beomoth of crap and full of stuff that “we might use later”.

The next day I’d planned 16 miles but on the advice of my physio I cancelled it. I’m probably going to take the rest of the week off just to be safe. For once I’m not panicking. Obviously I don’t want to DNS Bournemouth but I don’t think it’ll come to that if I’m sensible. Thankfully this isn’t an injury, but it could become one. A week off now means things can resume again without issue (FINGERS CROSSED). I think I’m mainly not that stressed about Bournemouth because I have no goals apart from to just finish it. Getting close to my previous times would be nice but I want to enjoy the marathon and not rinse myself and stress out. I just love marathons and want to continue my streak of having another good one in terms of enjoyment.

So I ended up in the gym on Sunday morning. I didn’t set an alarm but woke up at 7.30am and realised I could make the 8.30am Spin class. Ultimately having someone yell at you to workout is so much easier than motivating yourself I find (if it’s not running that is).

I haven’t been to Spin in ages and was dreading it. But you know what, I really enjoyed it. The instructor was fantastic and played some great music. The sprints were hard but I found myself really going for it. Good workout indeed!

I wanted to exercise for around the same time I’d have been running for to maintain some sort of endurance (and sanity) so went on the elliptical machine, the rower and then followed by the stepper. I find it so hard to motivate myself or keep myself interested which is why I machine hopped (I tried to keep the breaks minimal when hopping between).

Less time than I would have been running but higher intensity I suppose. No way near as fun as a long run (and calorie stats and HR are so dull in comparison to having minutes per mile splits and elevation charts…) but it is what it is!

The rest of the day was spent having a long walk and chat with a close friend with Alfie. The weather was beautiful and it was lovely. Not much else to report sadly. Like I said, a bit of a mixed bag. I’m not stressing about my calf but I am bummed I can’t run…for the moment. But I have a far more positive outlook 🙂

Also, I’ve just started watching the Hannibal TV series. I was a bit reluctant as it looked a bit gory and scary for me but I liked the sound of the premise and the two guys in it are quite dishy (in a weird way). I AM HOOKED. It is rather grisly but it’s quite enthralling.

What have you gotten up to this weekend?

What TV shows are you hooked on right now? Do you have a particular genre you go for?

Calf raises: yes or no??

September 1, 2015September 2, 2015

Feeling a bit drained and flat

There is nothing like a long weekend to really kick start out back into life. Though I know not everyone got to enjoy a day off yesterday!

It was a fairly quiet weekend I must say – but sometimes you just need a bit of ‘downtime’ to try and recharge your batteries and, in my case, get into gear with sorting and organising the house. I still don’t have a date for when I’m moving, which is annoying. Especially because it’s already September now and my weekends coming up are getting booked up with seeing university friends, races and a holiday at the end of September. Whoops.

Anyway, rolling back to Saturday I went to parkrun as normal. Because I spectacularly positive splitted last week I wanted to have a strong negative split this time. I find it really hard in a 5k to pace myself. It’s funny because in a marathon I’ve found I can stick to my set paces almost perfectly and have a really controlled race, but when it comes to any shorter races it all goes to pot.

It was quite a chilly start to the day as we set up all the flags for the course, but at 8.30am the sun came out and it suddenly heated up. I wore my new skort (only £12 from Forever 21 – and very comfy and flattering, it has proper shorts underneath as well) and my Paris marathon T-shirt but by the time we got ready to start I decided to forgo the top and just run in my sports bra (I noticed a few others had done the same so I didn’t feel quite so naked). This was perfect.

I started the first lap slightly more conservatively than I would usually but still found it tough going. I managed to hang on to one of the guys from the running club, Berni, who does a lot of our coaching and leading runs. He was great as his pace was so consistent and we chatted a bit which kept my mind off the effort. On the final lap he told me to push on and I suddenly felt I had more energy knowing I only had one more lap to go.

Check those splits out! A nice negative royal flush. OK only three miles worth but I’ll take it! I came second female with 21:14. Happy days.

I also tried my very first blondie afterwards which honestly rocked my world. I think I’ve never gone for them as they’re white chocolate and I’m not a huge white chocolate fan but when a small child offers you a blondie, you take the blondie. And I’m so glad I did!

Later on I needed to pop to the shops quickly to top up on apples and came back with…well, more than apples.

I spotted some tasty looking pork belly and lamb koftas which I just couldn’t say no to, and then spotted the Ben and Jerry’s BLONDIE brownie core. And some frozen berries which I always love having with Greek yogurt at work.

That evening I was round my parent’s house for dinner with family friends. We had smoked salmon to start and steak Diane and roasted sweet potato wedges for main. If you’ve never had steak Diane it is AMAZING. My dad doesn’t even follow a recipe anymore he’s made it so often. The sauce is a cream based sauce with brandy, Worcestershire sauce, soy sauce with fried onions and mushrooms. It was delicious.

For pudding there was a choice of Carte D’or ice cream or my Ben and Jerry’s. I went for the B&Js and it was just as good as it sounded.

The next morning was my long run and I was meeting running club guys to join them on a 10 miler. I ran to the meeting point and back to make it up to 14 miles. I’m still trying to be gradual in my build-up for Bournemouth as I’ve only just run Cheddar Gorge. Next week I’m hoping to run 16-17 miles and then 18 the week after and then taper.

It was really humid and from the start I found the run quite draining. I don’t know if it was the heavy meal the night before, tired legs in general or the humidity but it just felt tough. It was nice running with the others though as chatting to them took my mind of my fatigue. I need to be careful to not overdo things as I know recently I’ve done so much. After Bournemouth (providing I get there – I never take these things as a given!!) I’m planning on taking a break from the longer distances. In fact I might take a couple of weeks entirely off of running to just chill and then focus on some 10 milers and a half marathon race instead.

The route we took was fairly undulating as well in the middle section so this was tough going. Thankfully I’d taken water with me as it was really warm!

The photo on the left is before I headed out – I look very fresh and unsweaty!

For the rest of the day I felt drained and tired. I’d made sure to have something before I went running (which I never normally do) to help keep my nutrition topped up for the day as I struggle with long run days to refuel. It was one of those Chia Pods which had an ‘interesting’ texture but tasted nice.

I ate lots through the day and think I refuelled like a pro. For dinner I had the pork belly and roasted sweet potato and it was delicious.

High in calories, fat and protein it went down nicely! I know there’s some dispute about animal protein and fat being the best thing for you, but it definitely filled a hole and left me satisfied. I’ve been tracking my calories and macros using MyFitnessPal to keep me on track of my goal which has been really helpful. I won’t use it forever or get too fixated on it but I need something to give me an idea of what I’m eating as I don’t track calories or macros normally. It also links to my Garmin account so gives me a good idea of how much food I need to refuel after a run. I’ll do a post about it later on what I’ve been eating and how I’ve been tracking things if people are interested!

As I had Monday off (as it was a Bank holiday in the UK, apart from Scotland) I had a luxurious lie-in (I woke up at 7.30am naturally and lazed about until just before 8am, how indulgent) and then headed to the gym at the far more reasonable time of 9am (not my usual 5.30am!).

I’m still following the New Rules of Lifting for Women and I’ve probably got about two-three weeks left (I tend to do three sessions, sometimes two a week) of Stage 1. I’m so pleased with the progress I’ve made. My deadlift and squat weight has gone up significantly and I feel really strong. I still supplement the listed workouts though with my own stuff though as I want to cover running-specific strength training as well (click the link for a great list of moves).

Then the rest of the day was spent doing the fairly depressing task of sorting through some stuff in the loft and house bits and pieces. Nothing like sifting through wedding cards and old photos to really end your long weekend on a high!

How was your weekend? Did you have the Monday off?

What do you eat before a long run or workout?

Do you track calories and/or macros?