VLOG: Audacious Goals

I’ve been thinking a lot about goals lately. I have many of them – become marketing director at my company (which I finally told my boss about yesterday – talk about putting yourself out there!), run a sub 1 hour 10k (which I told my running coach about the other day), do a real pushup, run marathon #5 and bike 100 miles…among many others.

The thing is, without sharing your goals, as I learned back in my lululemon days, no one can support you in achieving them. So share them with your support network – family, friends. Find an accountability-buddy to push you to accomplish them.

So after I did my core & lower body workout the other day, I was inspired to put my goals out there in my first ever video blog as part of my blogging goals which is really to evolve – adopt either podcasting or vlogging regularly and get more video marketing skills. I think that’s where the engagement is at and I want to put myself out there more to attract more opportunities as a blogger.

 

It’s a work in progress and a bit rambly. But I’d love your feedback on it!

What are your big audacious goals?

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Weekly Workouts

Friends, we’re up to Body Back week 4. This past week, I fit in 2 of my 3 at home workouts (missing my core workout….FAIL), getting in 2 runs for a total of 8.5 miles for the week, and 3 solid HIIT/total body workouts – 2 of those being my weekly body back classes. I’m feeling stronger, faster, and definitely better. Shit’s certainly fitting me better which is a nice change of pace even though I’m down only ~ 3 lbs (remember, muscle weighs more than fat).

The heat and little man’s bed time challenges affected me the most this week, but my workouts looked like: monday – run; Tuesday/Thursday Body Back; Saturday – run; Sunday – total body.

Wednesday and Friday were off days – unintentionally but Friday I got to catch up with a gal pal and her new baby so that was entirely worth it because sometimes you just need some girl time.

workouts

This is week is a little more challenging workout wise, especially with my running,  since Hubs has drill this weekend and it’s hotter than eff outside all week. We all know I’m not a morning runner, so challenges abound on that front. We’ve also been working on an earlier bedtime for little man – which certainly helped Monday’s run happen – but when it’s still 85 degrees at 8pm, my runs are often effed before I even get out the door.

MondayRun 3.5 (Done)
TuesdayBody Back (Done)
Wednesday – Run 3 OR Total Body (depending on when Hubs gets back from our community organization meeting)
Thursday – Body Back
Friday – Run 3-4
Saturday – TB OR Run 7
Sunday – Core & Legs

I am SUPER jazzed btw! I signed up for the  Fit4Mom Severn Run Club that starts up in August! My coach & Body Back instructor asked what my goals were and I went big, hairy, audacious goal (BHAG – bringing it back from my lululemon days!): I WILL hit a sub 1 hour 10k by the end of the year. Maybe it’s the group race, maybe it’s my relay leg for the Baltimore marathon relay or maybe I sign up for the Across the Bay 10k as a last ditch effort but that’s my goal.

I think it can be done. Especially if I’m not running in swamp like conditions for 2/3 of my training.

What’s your big hairy audacious goal? Any fun workouts this week friends? 

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Weekly Workouts

So we’re into Body Back week 3 – I’ve done okay with my workouts, though last week I only got in one day of running, One Body Back class (Tuesday night was canceled because of the 4th), 1 core workout, and two total body workouts. Not the mileage I should be at (I really need to get to three running days and 1 biking day) but in general, I feel stronger.

workouts

Here are my workouts for the week: 

Monday – Run 3
Tuesday – Body Back class
Wednesday – Run & Core video
Thursday – Body Back  class
Friday – Total Body Workout
Saturday – Run 5
Sunday – Either Bike 12 OR pop down to Annapolis for an Annapolis Fit 4 Mom Body Back workout on the beach. I can never say no to a beach workout.

As for eating last week? Ugh, I totally torpedo’ed my weekend food and drink-wise. I mean, I guess I could have eaten worse in Boston when my sister and I were there for a concert, but I certainly didn’t make GREAT choices – especially at the show (I didn’t really need that glass of wine – but after getting down poured on…I made a bad decision). Upon getting home Sunday, I was so exhausted (early flights and a bad’s night sleep) that I just kind of forgot to eat really? We didn’t have a solid lunch and dinner was late and no snacks.

I’m doubling down for the remaining 6 weeks of this to really hit my goal to be OUT of the 150’s by the end of this and to run a sub 2-hour race at the Annapolis ten miler. My long runs are going to be dicey since 4 out of the next 7 weekends (the race is on the 7th weekend) we have either drill weekend (solo parenting ftw!), a trip (we have a trip to CT planned in August) and the weekend right before the race is Iron Girl so no, I probably won’t run 9 miles the day before doing a hilly 16 mile bike ride. #justsaying.

I’ll hit 6 this weekend, probably 5 next (likely treadmilling it), 7.5 the week after, 5 the following (treadmill), 8.5 in CT and then 6 before Iron Girl. It’s not the ideal training plan but summer training is hard man.

Anyhow, all told, I definitely feel stronger, especially during my runs. Last night I ran after dinner while hubs put E to bed and though I’m still relying on my 4 and 1 intervals (partly because I’m still breaking in my sneaks) I feel stronger when I run so there’s that and really, stronger is the goal 🙂

How are you getting your sweat on this week? 

 

 

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Body Back Review: Week 1

So I signed up for Fit4Mom’s 8 week Body Back course. I’d been interested in this program for a while, but I finally bit the bullet since my schedule opened up for the summer. I had done stroller strides in Annapolis back before I went back to work but their evening class options were next to none (until recently) and I didn’t want to drive 25 minutes to a 5:30a workout. So I found Fit4Mom Severn, which is like 15 minutes from us and they have not one, but TWO evening body back options.

It started last week with a goal setting call, and two (separate) HIIT workouts (the classes). In addition, we were to complete 1 HIIT workout at home – I did two and fit in 2 separate runs.

The program comes with special workout videos provided by Fit4Mom, as well as a made-for-moms meal plan, and templates to track our food and workouts. Pretty comprehensive,

Workout review

The workouts are hard. I mean, shit, I know I’m weak and my upper body strength is complete garbage. I’m a runner and a wannabe biker. Strength workouts are not my m.o. Nor are HIIT workouts. I do know, however, that they are a necessary evil to getting stronger. All the research says so.

Thankfully these workouts aren’t like that – well, they are tough, but they’re also fun and I feel incredibly strong after.  The group is fun, super encouraging and the workouts are quite challenging – even our supplemental 20-30 min videos. I finished the Total Body workout last night after E went to bed and Hubs even joined me for a couple of butt kicking rounds.

This week’s workout plan:
Tuesday: Run 3.5 (Check)
Wednesday: HIIT (Check)
Thursday: Body Back Class
Friday: Run 3
Saturday: HIIT Core (before flying to Boston)
Sunday: TBD (either run or bike ride when I get home)

I should note that I’m in Boston this weekend with my sister for a concert, so I’ll do my HIIT workout first thing in the morning before I leave, and hit the run when I get back since my flights are mid-morning to Boston and early coming back on Sunday.

Meal plan

Since we know 80% of weight loss comes from diet, I was really looking forward to the meal plan part of Body Back – the recipes were compiled with a busy in mind (that’s me!!) The meals are super easy and absolutely delicious. I kind of went off plan a little bit this weekend with the family. I don’t want to be a 97%-er but man, weekends in the summer are going to be tough. I indulged (mostly in kiddie-sized ice cream), but I fit in my workouts and kept to my meal plan MOST of the time and meal planned the shiz out of this week. I even packed us super healthy lunches to bring to the pool on Sunday so that was something right?

body back week 1

 

Results so far

So it’s super early but I’m down about 2.4 lbs and on twice now I’ve run a sub 12 min mile (mostly) consistently for 3.5 miles – granted it was 80 degrees and I did 4/1 intervals to account for the terrible heat/humidity *even at 8a – will I never learn?!* I know what matters most is going to be the inches lost at the end of this all but I feel really good. Because I know someone is checking out my food journal 1-2x per week, I know I need to stay #accountable.

All things told, I’m pretty pleased so far. Stay tuned for an update halfway mark and at the end of the program to see how it turns out!

Have you done any of the Fit4Mom programs? 

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Race Recap: Zooma Annapolis 10k

So this recap has taken me…just about a month to get up here. It’s been nearly finished for almost 3 weeks…so here we go!

Happy 10 years in Annapolis, Zooma! I was so jazzed to be chosen again as a Zooma Ambassador – the Zooma community, at its core is such an amazing one and the Annapolis race is, of all the Annapolis races, one that I love the most. 

You can read previous race recaps here, here, here and here

Packet Pickup

I headed down to Annapolis after work to grab my packet, and meet up with other ambassadors. The expo was at the Loew’s on West Street – a beautiful hotel if you’re ever looking for a place to stay in Annapolis. The ballroom has been host to many Junior League events and previous Zooma expos have been held here as well. 

Because it was the 10 year anniversary, the expo featured the runners who had run 5+ years, it had stickers to put on there for each year you had run Zooma and special pins. I completely forgot to do this but this year, I’m fairly certain was my 5th year since we moved to the Annapolis area in 2011 and I’ve done it most years since then (i might have skipped a year in 2015???).

The ambassadors met up at 6:30 for a meet and greet with Brae – Zooma Race Director. We got our shirts and Bondi bands as ambassador swag, sipped some Barefoot bubbly (a fantastic race sponsor. If you haven’t run this, or hit up the post-race party, you are MISSING. OUT.)

I didn’t join the other ambassadors for dinner – I like my quiet nights before races with sushi and some bad tv and an early bedtime. All of which i enjoyed with my two favorite boys.

zooma annapolis 10k

Race morning

I met up again with the ambassadors and other Maryland MRTT members for a couple of pre-race pictures. This group of ambassadors is pretty flipping incredible and I’m lucky to know them and follow their running journey’s online.

{Photo credit MCM Runs}

The weather on race day was really perfect. It was sunny. Not too hot (I’ve run Zooma in 80+ degree weather before). A nice breeze. Could not have asked for better weather in June in Annapolis. Fairly certain it won’t be that fantastic in August when I run the Annapolis ten miler. 

The 10k course in Annapolis is my favorite. I love all you hardcore half marathon runners, but the Annapolis Half Marathon route (for Zooma and the Annapolis Half Marathon) is just…no bueno. But the 10k course? You get the beautiful views of downtown (Miles 1 – 4), the challenge of the naval academy bridge (4-5.5) and then the fantastic downhill finish (well. Except for the Academy parking lot..which is a bitch of an uphill .2 miles).

zooma annapolis 10k

I felt pretty good through most of the race but by mile 4.5 my feet were a little achy, I was hungry and felt myself doing more walking breaks. I made the mistake of buying new sneakers (they were the updated version of my previous sneakers – Pure Cadence 5 by Brooks) which I picked up Thursday night and ran in Friday AM before the race. They felt pretty good but the tongue is a bit different on them so that’s still taking some breaking in.

zooma annapolis

All things told, I felt good as I finished up. I have to remind myself that I’m 15 – 20 lbs heavier than I was when I was racing sub 30 5ks and running regular 9:30 – 10:00/miles and that weight slows a runner down. I’ll get back to my happy weight, and my speedier times –  I’m working hard but I had a goal time for this race and I just didn’t hit it which was, not going to lie, a little disappointing. 

Time: 1:15:19
Place: 365/513
A/G: 60/81

 

**Zooma has other races – you can use code HEIDI17 to get 10% the Zooma Florida, Zooma Cape Cod races that are happening this fall!**

**Disclosure: Because I am  a Zooma Ambassador, I was given a free entry into Zooma Annapolis/other Zooma events. All thoughts here are my own.**

 

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Weekly Workouts: the workout fail edition

So last week? Not perfect. Workout wise, I had two dud workouts: a 6am Monday workout with one of, if not THE WORST, spin instructors ever, and a post-work run where I had to drag myself over to the trail only to realize I had to pee REAL BAD and spent the second half of my run worrying about peeing myself so I cut it short…and ran one mile…out of the three I had planned. Ugh.

But alas, pick myself back up. Here’s the dealie-o

Monday: Rest day
Tuesday: Run 3
Wednesday: strength something or other
Thursday: TBD but either an AM pilates workout OR a run
Friday: Hot yoga
Saturday: 3 on the treadmill and spinning
Sunday: yoga and/or a run when hubs gets home

Adam has drill so, getting in a long run is going to be tough without doing it on the treadmill since little man will NOT tolerate the jogging stroller. Saturday morning, we can make our way to the gym for sure, BUT each time I go to a class OR hit up the treadmill half way through my workout they come find me because my child crapped his pants. So I can never expect too much. Thankfully, we have the treadmill in our basement so I can do SOMETHING during nap time…if he takes one.

So yeah, solo parenting for the weekend and getting in a solid workout….do NOT go hand in hand.

Last week by the Numbers:

Starting weight: 159.4 (UGHHHH, Of course, I was PMS’ing so cue all of the emotions and bloat and sugar cravings.) My goal was 150 by the time we head to Disney on 3/21, that might take a damned miracle at this point. *sigh*
Workouts: five
Monday Spin; Tuesday, run;
Miles ran: 7 (LOLOLOL)
Best workout: a perfect six mile run on Saturday in the MOST perfect weather ever.
Worst Workout: tie – the 3-mile run that turned into 1 mile when I near peed myself .3 miles in, or the 6 AM spin class with the instructor who played Elton John…and not fun Elton John either…).
Biggest fail: Trying to make it to a 6 pm Rev Cycle class in Baltimore from the Baltimore HUG group – getting across town in Baltimore apparently takes nearly an hour. I was 8 minutes late for the class before I parked so after losing 20 minutes in traffic, and knowing they weren’t going to let me in (10-minute policy) I called it and went home.

Note to self: never double book myself for workouts after work events. I did that two weeks ago with an event in Annapolis…trying to make it to a 7;30 yoga class and failed miserably (taking a front row seat will do that.). Note to self… just don’t.

This week’s goals
Run 10 miles
Stick to my “11 day reset” that I’m starting tomorrow.

 

What are your weekly workout/weight loss goals? 

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Weekly Workouts

Once upon a time, I used to share my weekly workouts. It was a type of accountability and it worked pretty flipping good. So in a hope to revive the accountability I’m so craving when it comes to my training, I’m bringing them back.

The past few months, I’ve been a part of a weight loss accountability group – but I’m struggling. I’m struggling with thyroid levels that are making my weight loss – once easy pre-Ethan – now an uphill battle; I’m struggling with a sugar addiction that’s so hard to quit even though I know I need to. I’m struggling with motivation (see #1 – my thyroid issues make me tired like…just exhausted 90% of the time), so as I’m half way through this round, it’s time to get on track – and by on track I mean since my girls weekend up to Boston a month ago, the three pounds I gained from a small piece of cake and a few drinks. Every ounce of sugar or carb that I eat is nearly impossible to lose. There are no words as to how discouraging this is and how incredibly low one feels knowing that you weigh about five pounds less than you did at 38 weeks pregnant.

I’m struggling with thyroid levels that are making my weight loss – once easy pre-Ethan – now an uphill battle; I’m struggling with a sugar addiction that’s so hard to quit even though I know I need to but I just don’t know how. I’m struggling with motivation (see #1 – my thyroid issues make me tired like…just exhausted 90% of the time), so as I’m half way through this round, it’s time to get back on track – and by on track I mean since my girls weekend up to Boston a month ago, the three pounds I gained from a small piece of cake and a few drinks. Every ounce of sugar or carb that I eat is nearly impossible to lose. There are no words as to how discouraging this is and how incredibly low one feels knowing that you weigh about five pounds less than you did at 38 weeks pregnant.

So, I’ve been talking for a while about going sugar and gluten-free – something I’ve read many who are hypothyroid should do (inflammation and autoimmune stuff) – so here’s hoping that helps. But each week, I’ll be sharing my workouts, the previous weeks weigh in – in hopes that this will keep me accountable and help my motivation.

Last week By the Numbers

Weight: 157.8
Workouts: 3
Miles: 8

This Week’s Workouts

Workouts: 5

Monday: 6 AM Spinning
Tuesday: Run 30 min
Wednesday: Run 45 min
Thursday: Rest
Friday: Yoga
Saturday: Run 6
Sunday: Yoga/Rest

I’m nearly three weeks into my Cherry Blossom 10 miler training – and so far I’ve been solidly getting 3 runs per week. I need to up both cross training and/or strength training BUT I think, upping my yoga game (I’ve been fitting in 1-2 yoga workouts a week for the past two weeks and it feels so good) may suffice for both. in addition, I’m THISCLOSE to signing up for half marathon #5 in Dewey Beach in mid-April – the perfect 34th birthday celebration (albeit two weeks AFTER my birthday).

What goals are you working towards right now?

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2017 Race Plans

I’m back to running. After I DNS’ed Dewey Beach in September, I took some time off. I had to. I was heartbroken that my training had gone terribly and that I DNS’ed not one, not two, but three races this fall (Iron Girl, Dewey Beach Tri, and MCM 10k). It was time to reevaluate where running fit into my life. But now it’s time to lace up again. With the new year,  I set a couple of fitness goals:

  • Run 10 races
  • Run 500 miles
  • Complete Bikini Body Guide

Not entirely out there and not out there. I hate setting mileage goals but I’m numbers driven when it comes to fitness related goals so there they are.

As for races? Here are some I’m intrigued and the ones I’m actually registered for (3 of 10)

  1. Penguin Pace 5k – February 2017
  2. Valentines Day 5k – February 2017
  3. Cherry Blossom 10 miler – April 2017
  4. Shape Women’s Half OR Ocean City HalfMAYBE April 2017 (I’m trying to decide if i want to commit to a half marathon this spring…)
  5. JLA Volunteers on the Run 5k – May 2017
  6. Women’s Distance Festival – May 2017
  7. Zooma 10k – June 2017
  8. Maryland Duathlon – July 2017 (MAYBE? I haven’t decided if I’m up for a multisport event this year or if I want to focus on just running…)
  9. Baltimore Marathon Relay – October 2017
  10. 10k Across the Bay – November 2017
  11. Turkey Trot 10k – November 2017

So there – eleven races. I’m not sure if I’ll race all of them – BUT I think my biggest goal is to register for another half marathon.

I’ve wanted to get half number five under my belt for a while now. This spring, since I deferred my Cherry Blossom 10 miler last year and will be running it this year,  would be the perfect time for it.  The Shape Women’s Half was my first half back in 2010 and I’d love to get a do-over. I’m also looking at the Ocean City Half – but I need to look at registrations, race weekends, and Hubs and I’s schedule to see what’s realistic and what’s not.

Ten miler training kicks off at the end of January – next week to be exact. I’m kicking it off with the Zooma Run Love challenge – which is a fun kick start to the year.* Registration is closed for this, BUT you can sign up for Zooma Annapolis (10k or half marathon) and get 10% off with code HEIDI2017.

zooma ambassador

What fitness or racing goals do YOU have for this year? 

{FTC Disclosure: I am an ambassador to Zooma and do receive free race entry to the Zooma race series. All thoughts here are my own and have not been influenced in any way.}

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My Favorite Home Workouts

Hubs is out of country for about a week and a half. Fitting in workouts – like running or my favorite pilates classes at the gym are difficult with near 100 degree temperatures, work, a 35-minute commute, and a 3-year-old who doesn’t enjoy the gym daycare who also has an early-ish bedtime. So time to dust off some of my favorite at home workouts.

I love to find plans, but the reality is, I have workout ADD and can’t stick to a plan so I always modify to my own likes and needs and whatever i’m feeling that day versus sticking to the same workout for 3 months.

at home workouts

Bikini Body Mommy

I have a group of mom pals who have done many of her 90 day challenges. She’s also expanded her offerings and has great prenatal videos, an abs series and nutrition guides that are optional for a nominal fee. I enjoy these videos because the workouts are generally 15 – 20 minutes long and because of the length, motivate you to kick ass and take names in that short workout span. Because I don’t typically do the whole series, I’ll double up on workouts – i.e. one strength day and one cardio day to make the most of it – even then, the workouts are still around 25 – 30 minutes at most.

Blogilates (pop pilates OR cardio beat)

I recently checked out these videos – they’re fantastic. I love her challenge format, and the calendars have great, short workouts as well as healthy living tips. Definitely worth checking out if you’re looking to learn more about pilates – plus Casey is adorable and has great energy in her videos.

21 day fix

I’m a big fan of the 21 day fix. I’ve done all of the videos, but haven’t done the 21 day fix all the way through. The workouts however, are between 20 – 30 minutes and are sure to work up a sweat. Plus Autumn Calabrese isn’t completely annoying. While I didn’t mind Shakeology, it was a bit pricey for me. But I highly recommend finding a coach (they’re a dime a dozen) if you decide to do the 21 day Fix program.

PiYo

Another Beachbody program, but last night I did the sweat workout just for kicks. I was dripping by the time the 34 minute workout was done. A great, low-impact workout that is pilates and yoga inspired and doesn’t require any equipment. Consider it pilates/yoga combo…on steroids.

I’m also a big fan of finding HIIT workouts on pinterest – whether I’m working out at home OR hitting the treadmill at the gym – the workout resources on Pinterest are endless.

What are your favorite at home workouts when you can’t make it to the gym? 

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Race Recap: Maryland Sprint Duathlon

Up until last Friday AM i wasn’t sure I was going to do the Maryland Sprint Duathlon. I hadn’t really trained, I’d been running 2 -4 days per week (depending on the week and the weather) and as of lately, I’ve been doing more pilates (which I’m really enjoying) but I hadn’t been on my bike since the Hagerstown Duathlon back in October.

Friday though, I told new coworkers and my new boss about the race (despite my uncertainty) and decided, what the hell. Why not?!

So Friday night, I brought my bike up from the basement, gathered up all of my gear and got the family ready for an early morning.

Pre-race

In order to be at the race by 6:30 which would give me about a half hour to get my packet, marked, and get my bike set up, we had to leave by about 5:45am. Which meant a 5:15a wakeup for me and Hubs, and a 5:30 wake up for little man. He was, less than thrilled about that to say the least.

Thankfully for this race, parking has never been a hassle since it’s a smaller field, and I knew I wouldn’t have issues. I got my packet with no issues, got my tires pumped up (Note to self get a foot pump – we have a pump at home that my BIL got Hubs which is great, but i had a tough time with it and since it’s electric, it can’t really live in the car) and got racked.

maryland duathlon pre-race

 

Run 1

maryland sprint duathlon start

To say the course was hot is an understatement. It was about 70 degrees when we kicked off after the men and the elites went out. But the course is a 2 mile out loop through the park, a short out and back on the main road with not a whole lot of shade. There’s one hill on the last 3/4 mile (at the turn around on the out and back part of the loop) and man. Brutal. 

Time: 21:53

T1: 2:59

I need to find a way to make my transitions faster. This one was a touch faster than last year, probably because i made the decision not to switch Runkeeper over to a bike – it was just being too slow and I had a fear of being busted and DQ’ed. Note to self: get garmin working better.

Bike

Ugh this bike. In theory, it’s a 13 mile loop. 13 miles isn’t too shabby. Until you hit some massive hills around mile 6. They seemed worse this year but I don’t know if that was just because my bike and I haven’t been as friendly as we were this time last summer when I was in the midst of training for Iron Girl. Either way. The night before my bike water bottle showed up moldy and disgusting in the trunk of my car so hubs and I decided to toss it, so i didn’t have a water bottle. It was hot. Hilly. I tried to cheer on the riders on the hills – some of them were super friendly especially one dude who i kept going back and forth with. But just…by the time I hit the last mile, I was so spent and tired of the hills, I didn’t finish as strong as I would have liked. 

Time: 58:42 

T2 time: 2:26

Run 2

I tried to go back to my 4-1 intervals – when I don’t feel like running I stick to those but the heat got to me, the hills were just…painful. My downfall here was not in the lack of hills training, but rather the bike to run transition training was my major downfall. I just tried to do some pseudo-farleks – picking points and running as much as I could. I gave it all I had for the last quarter mile or so, but I could have done better if I had done a couple of brick workouts.

Time: 27:11

Total time: 1:53:19

maryland sprint duathlon medal

(fun fact: last years time, the 2nd run was faster but the transitions were slower, my time last year was 1:53:54)

Overall, fantastic race. The team at RipIt events puts on fantastic races and the Maryland Duathlon is no exception. The size is just right for the space, the roads are usually pretty empty (save for the sh!t bag who nearly backed into a biker ahead of me out of his driveway). See you next year Maryland Sprint Duathlon!

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