Every single time I run, I learn something new about myself or about life in general. Running is a metaphor for life, and I believe deep down that that’s what keeps me going, tells me I’m never going to stop.
Week 5 Bigness Project
It was a hard week for me, but nonetheless, on Sunday I finished week 5 Bigness Project, the 14-week hybrid strength training journey I’m on.
- Click HERE for the recap of Week 1 Bigness Project.
- Click HERE for the recap of Week 2 Bigness Project.
- Click HERE for the recap of Week 3 Bigness Project.
- Click HERE for the recap of Week 4 Bigness Project.
Week 5 is the same as week 4 with regards to exercises, sets, and reps.
And honestly, it wasn’t even the lifting that made my week so hard. In fact, most lifts, I continue to feel stronger.
Week 5 was a major struggle on the running circuit, though.
I am starting to feel like an elephant with rollerblades on when I run, and this is not to correlate elephant with “I feel fat.” The correlation is just that my legs feel heavy, and my training runs feel awkward and harder than usual.
I improved zero with respect to running this past week, except maybe a little improvement mentally because I had to.
The beginning of the week was just very average, but by Friday on through to week 6, I just felt so off.
I don’t want to make excuses because I try my best to avoid that, but on Thursday I had to do a 12-hour SIBO breath test strict diet followed by a 15-hour complete fast. And on Saturday when I woke up for the weekly long run, my never-a-friend aunt flo came to visit.
The SIBO test re-triggered my SIBO, and if you want to know the truth, I spent most of Saturday (yes, even along the way during my run) after the long run and all of Sunday in the bathroom.
(enter sad, sarcastic face) It’s so awesome that I can’t even describe it to you.
But this is a blog about doing life fearlessly while living with autoimmune + SIBO (more on all of this soon, hopefully tomorrow).
And again, I’m not making excuses. But I also know that for me, super strong runs barely ever happen unless I’m near 100%.
Week 5 Bigness Project
Click HERE to join along the journey via Instagram (+ I put a ton of food + my workouts on Instagram Stories, too!)
Monday: Off! Just a long walk.
Tuesday: Leg Day, Quad Dominant, followed by 3 x 1200’s paced at 7:37.
Wednesday: Chest and Back. Later that day I did 7 miles at 8:21/pace.
Thursday: Leg Day, Hamstring Dominant.
Friday: Off!
Saturday: Long Run (13.62 miles at 8:23/mile pace). I did this run in the vicinity of where the March 26 half is at. It was hilly, and I realized that I am nowhere near in good enough shape for hills. Back to the drawing board.
Sunday: Arms and Shoulders, and then a long walk.
This week, week 6, is actually just a cut week for lifting. By “cut,” I mean, there will be no lifting (most likely). (I’ll resume week 6 either next week or right after the half, depending on how I’m feeling.)
I’m heading to Expo West on the official blogging team.
It’s supposed to be “peak week” for my training since Saturday will mark 2 weeks until my next half marathon. My goals are to run, run, run through it all, and just work through my mental challenges.
This is just a bump in the road, and definitely not a battle to quit.
Xox,
SKH
Week 4 Bigness Project
On Sunday I finished week 4 Bigness Project, the 14-week hybrid strength training journey I’m on.
- Click HERE for the recap of Week 1 Bigness Project.
- Click HERE for the recap of Week 2 Bigness Project.
- Click HERE for the recap of Week 3 Bigness Project.
During week 4, many of the exercises get an added set. The notch is turned up during weeks 4-5, but I had to listen to my body.
After last week and the awful quad burning I got during my runs, I reached out to a super strong runner I know from way back in the day when I worked at a health and fitness club. She gave me three main tips, all of which I implemented immediately. They were as follows:
- Don’t overdue the strength training leg days so they are so burned out you can’t run.
- Run at least 1-2 slow miles almost every single day, just to keep them going.
- Slow down the long run.
Results? A much better week for the old quads! I never felt that deep burning sensation, and yet, quite honestly, not too much changed.
I kept the arms and shoulders + chest and back according to Bigness Project plan. On the leg days (both quad and hamstring dominant), I reduced the amount of sets from 5 to 2-3, depending on how much it would work the parts of my legs that were overworked (i.e. squats).
Most days I ran, but slowly. In fact, I made note that on those days I was even singing to myself. Running and singing…..ah, bliss.
And last week’s long run was significantly slower than the prior week. I ran 11 miles, pacing at 8:33/mile.
Finally, I actually started foam rolling. From my How to Build the Best Home Gym blog post, I quick ordered the PROCIRCLE Foam Roller, and it’s just lovely. We keep it in our room, so throughout the day and at night before bed, I’ll roll a little. The grooves in it really help dig into the quads (and my lower back). I highly recommend it!
Week 4 Bigness Project
Click HERE to join along the journey via Instagram (+ I put a ton of food + my workouts on Instagram Stories, too!)
Monday: Off!
Tuesday: Leg Day, Quad Dominant, followed by 2 easy miles paced at 8:59/mile.
Wednesday: Tempo Run. A total of 5 miles with the middle 3 around 8:49/mile.
Thursday: Leg Day, Hamstring Dominant, followed by 1.5 miles slow and 6 x 400 sprints.
Friday: Arms and Shoulders.
Saturday: Long Run (11 miles at 8:33/mile pace).
Sunday: Chest and Back, followed by 2 stroller miles (with my main man Zay) paced at 8:42/mile. I actually had planned to do like 3-4 miles, but the BOB wheel was about to fall off. Such a pain, even though Isaiah thought it was funny!
I am trying yet another new thing this week to see if it will help my training even more. I’ll report back next week!
I feel like I continue to see such positive changes, both mentally and physically, and after talking to a friend this past weekend, realized that I really don’t want to be a year-round marathon training bug. I just don’t think I have it in me to be a marathoner, and that’s okay because this is my journey.
I do, however, kind of feel like I want to be a year-round half-marathon training bug. Doing so still allows me to do things like the Bigness Project, and gives me a sane(r) schedule. Plus, I really love the 10-mile mark!
Tell me: Do you prefer half or full marathon training? And why?!
Xox,
SKH
Week 3 Bigness Project
Yesterday marked the end of week 3 Bigness Project, the 14-week hybrid strength training journey I’m on.
- Click HERE for the recap of Week 1 Bigness Project.
- Click HERE for the recap of Week 2 Bigness Project.
The highlight from week 3 was probably not even a lifting day, but instead my weekly long run. Yesterday morning I set out to run a practice half marathon. In the process, I ended up running it very well and did my fastest half marathon ever with a pace of 8:04.
I am truly shocked by the energy I feel when I run. My breathing is spot on, and quite honestly, after reading How to Choose a Goal Race Pace by Amanda last week I had planned to do this run ensuring a LHR (lower heart rate). My heart rate stayed fairly low the entire time, and when the run was over, I averaged about 159 bpm. I know you’re looking at that number thinking it’s higher than the 140-150 range, but for me, that’s low. My heart rate is already super low so my numbers are a little different.
Anyways, the point is that at no point during the run did I feel like I was sprinting or exhausted by any means.
My quads did, however, burn horribly starting around mile 9-ish. I’m still trying to understand if that’s just because they still aren’t used to long runs or if it’s because they are already tired from 2 leg workouts during the week. Thoughts anyone?
The only lasting effects from that run included a few hours of feeling less than great, and day-after mild leg soreness. The hardest part about running more than 10-miles is that recovery is always a work in progress for understanding exactly how to do it properly for my body given the fact that I also battle an autoimmune condition, SIBO, and “adrenal fatigue.” I’m beginning to work with a new doctor (in addition to Dr. Schweig) at the Institute this week so these are all things I’ll explore. More on that in a later post.
Each week I do this program I feel stronger, that’s for sure. I’m still not 100% sold on the idea that my body workout 6 days a week, but since I’ve been feeling so great, I am just trying to stay consistent. Once I need to pull back a little, I will modify somehow, and probably go down to 5 days a week or 4 days (with 2 of those “doubles”) so that I can have a full 3 days of rest.
Week 3 Bigness Project
Click HERE to join along the journey via Instagram (+ I put a ton on my Instagram Stories, too!)
Monday: Tempo Run, followed by a 1-mile for time (1-mile warm up, 5K at 7:45/mile pace, and a final mile at 7:19 pace). Note: this week, my runs gave me the added challenge of that mid-cycle cramping. This is a huge concern for the day-of races because when they hit, I have no choice, but to stop running for a few minutes to let is subside.
Tuesday: Leg Day, Quad Dominant, followed by 4 x 800’s at a 7:45/mile pace. And yes, it’s hard to do these “sprints” after leg day.
Wednesday: Chest and Back. Still working on these eccentric pull-ups like a champ, but let’s be honest, it’s going to take my whole life to get them right.
Thursday: Leg Day, Hamstring Dominant. I really love these RDL‘s. I took the kids for a long walk that afternoon, too, because I needed to move my legs.
Friday: I had planned to workout today, resting on Saturday, but my body was screaming at me saying, “No, no you will not.” So I listened. I took this day off and it was lovely.
Saturday: Arms and Shoulders. This is definitely a vanity-style workout, but it still leaves me sore for a couple days always, which is something new for that part of my body.
Sunday: Long Run (13.1 miles at 8:04/mile pace, and then an easy – about 9:45 – mile).
I am really beginning to embrace the idea that everything from a health and fitness standpoint improves when aesthetics are the least of concerns. I fully believe now that the reason I am able to workout and run like I am is because I’m finally fueling appropriately, without “rules,” and listening to what my body needs.
I would rather stay strong, confident, and enjoying the journey for healing mind, body, and soul than to whip out abs like I’m still in my 20’s.
The Bigness Project is totally helping see this all to fruition, so even if I made zero physical changes, those benefits are priceless.
Xox,
SKH
Week 2 Bigness Project
Yesterday marked the end of week 2 Bigness Project, the 14-week hybrid strength training journey I’m on.
Click HERE for the recap of Week 1 Bigness Project.
Week 2 just flat-out rocked again! My energy levels are super awesome currently, which helps make progress even sweeter.
This past week I finally signed up for the Livermore 1/2 Marathon, March 26. It’s on! I feel excited, but also somewhat nervous because now that I’ve decided I don’t want to spend the time training for a full marathon, I know that at some point during 2017, I’ll need to PR at the half-marathon distance.
My current 1/2 marathon PR is 1:48:30, which was achieved in 2009 when I was much younger! In case you’re not sure what pace that it is, I averaged 8:17 per mile. I will beat that at some point in 2017, but in order to do so, I need to train hard, rest harder, and stay focused.
Below are last week’s workouts.
{Side note: I put this post on Facebook last Thursday after my long run –> Fact: a woman went to my blog, saw pictures of me post-workout and sent an email saying how awful I look with “red” under my eyes.
I just finished running 10 miles right now. This is what I look like, UNEDITED!
Ladies, if anyone looks like a supermodel right after a sweat sesh, more power to you. But if not….oh well. Be you. Don’t edit your life for anyone. Promise?!}
I stand by this 1,000%.
Week 2 Bigness Project
Click HERE to join along the journey via Instagram (+ I put a ton on my Instagram Stories, too!)
- Monday: Legs, Quad Dominant. This week we started doing 4 vs. 3 sets on all workouts.
- Tuesday: I did an early morning 10K, which is 6.2 miles at an 8:14/mile pace.
- Wednesday: Chest and Back day. I’m really trying to work on these awful pull-ups. Still the weakest link, but still super excited to watch me get stronger with them.
- Thursday: 10.1 miles, broken up into two runs. I did the long run today because I wanted to get it out of the way before my birthday. I ran the first 7 miles at an 8:35 pace, and then the next 3.1 miles at an 8:21 pace.
- Friday: My birthday! I had a super awesome arms and shoulders workout and then at all the Paleo Birthday Cake with Rainbow Unicorn Frosting.
- Saturday: OFF. Know what I did on this day? A 90-minute massage. Recovery is critical!
- Sunday: Legs, Hamstring Dominant plus 4 x 800’s (7:45 pace). I’m not sure I’ll do the sprints on legs day anymore. I might move this to the arms and shoulders day. It felt like too much yesterday, and I’m all about listening to my body these days so more progress can be made.
I learned some new things last week about fueling my body for these workouts. I learned that more is better, and I learned that a difference of about 40-50g of carbs will make all the difference. When you eat for healing meshed with performance, good things can come. And by the way, last night it was all about the white rice, and this morning’s tempo run was absolutely amazing!
Questions: What are the best songs on your running playlist? How about on your lifting playlist? Do you use iTunes or Spotify or something else?
Xox,
SKH
How to Build the Best Home Gym
When my online interview with Experience Life magazine comes out, you’ll see how I talk a little about our home gym so before the article releases, I thought I’d share with you how to build the best home gym (or how we did, anyways).
{I also promised to write this post last week when I published, “The Bigness Project.”}
A long time ago, maybe like a year ago, Ryan and I quit our gym memberships and started working out at home. We more or less felt we had to because after Isaiah came, there just wasn’t the time anymore. Before Isaiah, I would usually go to the gym in the mornings and Ryan would go at 5 pm after work. (And before Samarah, we went whenever, for however long, and it rocked.) Neither scenario no longer worked once we got Isaiah, and obviously, life is far more insane now that we have Amiya, too. So we decided to put the pedal to the metal and go all in with building out a home gym, er, garage gym.
In the beginning, we only had a few random dumbbells, a yoga mat, and a stability ball. And guess what? For a couple weeks this was okay because we learned to get creative and also how to do a lot of bodyweight + Tabata Workouts. Handstands, anyone?!
But then, we realized that in order to make a home gym truly work for the long haul, we would need to build it (Ryan was going crazy without the ability to lift heavy and in the ways he has been used to his whole life) out much more.
Our garage is fairly, so we chose to put the gym it in the “tandem” portion vs. our guest bedroom inside. And it has worked perfectly for us for many reasons, namely that it’s nice and cool out there (except for in the dead of summer) and we can crank the music early in the morning (even when the babies are sleeping).
And even though it’s not 100% clutter free, it 100% works (but we are working to remove more things from the garage to make it even cleaner). You can get a little idea of what it looks like if you follow me on Instagram because I’m always sharing workouts there. Like yesterday….
So the big question is, “What fitness equipment is in your home gym?”
How to Build the Best Home Gym
Click HERE to save this post for later.
I studied to be a personal trainer through the NSCA (before Samarah), but never finished the program (I really should), so I know a thing or two about at-home training and having equipment available that can serve a variety of purposes. This is exactly what we’ve done and will continue to do with building out our home gym.
- Squat Rack. We have the Pro HR500 Fitness Half Rack, and this was one of the first things we bought. Zero regrets! I love everything about having a squat rack with these pull-up bars attached. A squat rack is very multi-purpose.
- Barbell and Plates. The barbell and plates we have did not come with the squat rack. Separately, we got a barbell and 300-pound weight set similar to this. In the beginning, before we had the Bowflex Dumbbells set, I used the barbell and individual plates to do many different random workouts and exercises. (Plate curls anyone?!)
- Dumbbells, set. There are many different ones you could choose from. We have the Bowflex SelectTech 552 Adjustable Dumbbells (Pair). Each dumbbell goes up to 52.5 pounds, and switching from weight-to-weight is super easy.
- Dumbbells, individual. We have some 2’s, 5’s, 10’s, 12’s, and 80’s. Random. I know.
- Treadmill. I bought this used, from a friend. It’s one just like THIS. I love it! Do I think everyone needs a treadmill? Probably not, but a treadmill isn’t just to log 10-minute miles, 5 days a week. In fact, I only use it for the mundane if it’s icky outside. Instead, I like to use it for sprinting intervals, hill workout, lunges, and lateral work. (Side note: I also heard TreadLift is a pretty cool program. I have not tried it yet.)
- Bench. We have this one, and it’s perfect because it’s adjustable, which I think it kind of necessary if you’re only going to have one bench to start with.
- Pull Up Assist Bands. We have the WOD assist bands in black, purple, and red.
- Resistance Bands. We have a set of Resistance Loop Bands. The 14-Week Bigness Project I’m currently doing said I’d need some, so I quick grabbed a multitude of bands (for variety).
- Resistance Bands with Handles. We also have a set of Resistance Bands with Handles (and ankle straps).
- Ab Roller. You don’t need anything fancy. Ours looks like THIS one. Alternatively, you can do ab rollouts with a stability ball.
- Stability Ball. Our stability ball isn’t even “pretty.” It’s THIS one, but I think I use it, on average 1-2 times per week. Bonus: You can sit on this at your desk if you’re into that sort of thing.
- Yoga Mat. If you want to do yoga at home, then you’ll absolutely need this. We don’t do yoga at home, but use ours for floor core work, stretching, and other things like that.
- Kettlebell. Yes, we have just one currently, it’s a 35 lb Kettlebell.
- Epic Bars. Ha…..this one is totally optional, but I can’t do gym without my Epic Bars so I quickly ordered a 12-pack of the Bison Epic Bars on Amazon. Obv.
The reason this post is called “How to Build the Best Home Gym” is not to tell you that our current gym is the best, but that we’re working on it.
I believe that in order to build the best home gym, you must have the basics (squat rack, dumbbells, bench), but you must also have an assortment of things so that you’re able to hit muscles in a variety of ways while also never getting bored or staying complacent for too long.
That said, here are the things we still need (some sooner rather than later):
- Boxes. If we feel like putting them together, we’ll grab these boxes. Otherwise, the standard will be just fine.
- (Edited: Bought this.) Jump Rope. I’m really picky with my jump ropes, but I think I’ve decided on this one.
- (Edited: Bought the PROCIRCLE.) Foam Roller. We have one, but it’s very average. I’d love a TriggerPoint GRID (or PROCIRCLE), and I think that anyone who lifts a lot or works out in general should have something that digs in a little more like these. Otherwise, a nice variety of sizes like THESE would work well, too.
- More Kettlebells. I need to start practicing the Turkish Get-Ups, but beyond them, there are so many things you can do with Kettlebells (I am addicted to Kettlebell swings). I love THIS brand of Kettle, so we just need to get weights 20, 25, 30, 40, 45, 50, 55, and 60.
- (Edited: We bought this TRX Training Kit. Love it!) TRX Bands. Having a great TRX Training Kit allows you to do a ton of suspension training + also have the ability to move your home gym along with you when you travel.
- More Plates. I would probably be fine without more plates, but Ryan could use more.
- Bumper Plates. We don’t, however, have any bumper plates, and I really dig them. The 230lb colored set is what I have my eyes on.
- Bosu Ball. These are nice for core and stability work.
- Floor Mats. We currently just use a huge, old rug for the majority of floor space, in addition to the garage flooring, but it would be nice (maybe once we clear out even more space) to get the foam puzzle floor matting.
- Full-Length Mirror. This sounds super vanity. It’s not. Mirrors are critical many times to ensure proper form for avoiding injury. Any basic one would do.
- Peloton Bike. This one is just a major wish-list item! Have you seen the new Peloton Bike yet? It’s like spin class right at home. My friend, Megan, has one and absolutely loves it. They are pricey, but she says well worth it.
And there you have it, all in one place.
Any other must-have fitness items I’m missing?
p.s. A couple fitness boards to follow for workout inspiration: Fitness + Tabata, Crossfit, & Bodyweight Only Workouts.
Xox,
SKH