Weekly Workout Recap

Another amazing weekends in the books! I’m sad to see it go but that just means that I have all week to plan another one.  I had the Warrior Dash this weekend so the hubby and I took off work Friday and went on a road trip 3 1/2 hours north.  We made a small detour to one of our favorite national parks, Vicksburg National Military Park.  If you are into Civil War history at all, put this park on your must visit list.

vicksburg

One of the many state monuments in the park.

wild flowers

Springtime in Mississippi. Love all of the beautiful wild flowers!

Saturday was spent getting all muddy (and bruised, too).  I have been wanting to do a mud run / obstacle race for about a year and half but the timing hasn’t worked out until now.  Let me just say, I can’t believe I’ve waited so long. I’ll have a full recap on the Warrior Dash later this week but it was an absolute blast!

warrior dash

Last week I mentioned that I was feeling a bit lost with my workouts and lack of training schedule.  I had planned on creating a new training plan but ran out of time.  So that’s going back on my to-do list this week.  Before too long, I’ll be starting to train for my next marathon – exciting!

Weekly Workout Recap April 15 – April 21:

workouts (edited)

When you see AM circuit, this is what I’m referencing.

Monday: AM circuit.

Tuesday: AM circuit, Boston Prayer Run 5k, CrossFit (run, walking lunges, push presses, pull-ups, and rows).

Wednesday: Recovery day; super sore from the night before.

Thursday: AM circuit, 2 mile run, Crossfit (pistols, run with sandbag, rope climb, sandbag throws, and monkey bars).

Friday: Nada, nothing.

Saturday: Warrior Dash.  3.6 miles of mud, barbed wire and jumping fire.

Sunday: Sat in car all day – blah.

Don’t forget to enter my ViewSPORT giveaway! Only a few days left to win an awesome sweat activated t-shirt.

Question:  What fun activities did you get into this weekend?

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Sweat Like a Man….and Win a Shirt!

If you’ve ever had the pleasure of doing some sort of athletic endeavor with me, it’s no secret that I sweat like a man. But not like a stinky man. More like a dainty, feminine man. Hmmmm, not sure a sweaty feminine man is quite the visualization I was going for… Basically, I sweat a lot during workouts.

Taken: 1/29/13 Ignore my awesomely sweaty self.  That's what 7 miles of speed work does to me.

Proof I sweat like a man. I was trying to show off my baby bicep in this picture after 7 miles of speed work.

Before I really got inundated with the athletic community, I was actually a bit embarrassed to sweat in public. I mean after all, girls don’t sweat, they ‘glisten.’ Pfft. Whatever. I’m glad I got over that fear quickly. I’m actually quite proud of those little liquid drops of awesome that I produce; let’s me know I’ve done some work. {Side note…my Handana rocks the house for keeping sweat off of my face!}

Sweat is your body’s natural defense to heat. The more you sweat, the more efficiently your body is working to cool you down. If you’re not sweating, there’s most likely something wrong. (No joke.) A study conducted by the Gatorade Sports Science Institute found that the average runner will lose 2 to 4 pounds of sweat per hour while running in 85 degree heat and 40% humidity. That’s a LOT of sweat.

sweating3

Ok, I don’t sweat THAT much…. But it is a funny movie.

Since sweat basically keeps us alive in the summer (ok, slight exaggeration) shouldn’t we celebrate it? Well, the creative minds over at ViewSPORT certainly think we should. They’ve created a whole line of sweat activated athletic shirts. As you sweat it up in your workout, a secret message is revealed. The tagline for their shirts is “Motivation Revealed.”

When I received a shirt to review, I was super excited. Not only do I sweat like a man, I’m also incredibly easily amused and a sweat activated shirt is basically the entertainment equivalent of playing with your food.

shirt

The first thing I noticed about my shirt was how buttery soft it was.  It’s not a tech shirt but I didn’t have any problem running almost 9 miles in it; no chafing or irritation.  I wouldn’t recommend you take it on a 20 miler but it’s great for 10 and under.  It’s also great for gym workouts and every day wear.  I really dug the cut of the shirt, too.  I have a longer torso and this was the perfect length, not to mention it came in slightly at the waist and then relaxed over my hips. I hate wearing t-shirts that just hang all the way down.

shirt 3

Gotta love pre-run pictures where you’re still basically asleep.

I took my shirt for a test drive on my long run last Saturday and I probably drove my friend Mel crazy by asking her 27 million times ‘what does it look like?’ ‘can you see the hidden message?’ If you haven’t figured out the hidden message on my shirt appeared on the backside.

Well sure enough, by the end of the run I had managed to sweat enough to reveal “BOOM.”  I love it!  Finally, a shirt that rewards me for sweating like a man!

My spibelt sort of messed up the bottom of the O's but still, how awesome is that??

My spibelt sort of messed up the bottom of the O’s but it’s still awesome….
and gross that I sweat that much.

And the best part? ViewSPORT wants to reward one of you lucky readers for sweating like a man, too! They make both male and female shirts so for all the fellas out there, don’t be shy, this contest is for you, too.

Mandatory entry:  Leave a comment answering if you sweat like a man and are proud of it.

Additional Entries (leave a separate comment for each one you do):

  • Follow ViewSPORT on twitter
  • Tweet about the contest.  Ex. “I’m proud to get sweat like a man and want to win a @ViewSPORT shirt via @asphaltnosher. http://wp.me/p28bf6-IB”
  • Upload a picture to Instagram showing me you sweat like a man. Make sure to tag me @asphaltnosher and @viewsport.

That’s 4 chances to win an awesome shirt! Contest ends on at midnight (EST) on Wednesday, April 24th. The winner will be announced in Friday’s post.  Wish me luck, tomorrow I’m running my first Warrior Dash!!

Weekly Workout Recap

First things first, good luck to all the wicked fast runnahs conquering Boston today! You all amaze and inspire me!

I’m still trying to get into some sort of groove with my exercise.  Since starting CrossFit I honestly feel a bit lost with my workouts these past two weeks and I’m logging some of my lowest miles in over a year and a half.  Now when I started CrossFit I knew that my running would be put on the back burner but I didn’t count on how much I would miss my runs.

I think part of the problem is that I haven’t set myself up on a new training plan since running my last marathon in February.  I thought I would like the flexibility of no plan, but I really thrive on structure.  This week, I’m going to make an effort to come up with something a bit more concrete with my workouts; find a better balance between running and CrossFit.

I’ve also realized through crossfit how stiff my body is.  I don’t know if it’s a lack of running or just lack of consistent yoga but I am horribly tight.  In an effort to loosen myself up in the morning and also work on improving my technique, I’ve created a mini am circuit to do each day this week.  I’m curious to see if I’ll notice any benefits with my flexibility and technique after this week.

workouts (edited)

Without further adieu, my workouts from last week.

Monday: Yoga

Tuesday: 2.5 mile warmup, Crossfit (rowing & pushpresses)

Wednesday: Weights – upper body (biceps, triceps, deltiods)

Thursday: Yoga, Crossfit  (wall balls, pushups, and a feeble attempt at rope climbing)

Friday: 13 mile kayak trip with my hubby ❤

Saturday: 8.75 mile run

Sunday:Rainy, lazy day.  (Love thunderstorms!)

Saturday was actually supposed to be a 10 mile run but I wasn’t properly fueled; my energy tanked and I started feeling a bit woozy.  I even took a gel at mile 5 to keep me going but it didn’t help a ton.  Usually I don’t have to fuel at all on 10 mile runs.  Long runs and lack of fuel was one of my concerns with switching to a Paleo(ish) diet so I’m really going to have to make an effort to research various whole foods to get my glycogen levels up.

So even though my workouts were less than stellar, I actually had an amazing weekend.  Lots of fun in the sun and quality time with my hubby.  It doesn’t get much better than that!

download

kayak

My view all day Friday.

kayak 2

Question:  What activities do you like to do with your significant other, family or friends?

Zombie Run Recap

I was a zombie…and I ran.  Quickest recap ever! You’re welcome.

Haha.  You didn’t actually think I would do that to you did you?  Of course not.  Brevity has never been my strong suit.  Just ask my parents.   Or my husband.  Or my friends…

From the minute I learned that Zombie Run, LLC, was coming to Mississippi, I knew I wanted in on the fun.  So when I was offered a bib in exchange for my opinion, I jumped on it! Free race?? OK!

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For those of you who aren’t familiar with the Zombie Run, the basic premise is that it pits zombies against runners in an epic apocalypse type event.  Runners try to ‘survive’ and zombies try to ‘kill’ the runners – think flag football style.  Runners also have to conquer obstacles throughout the 5k run which ups the survivability anty.  It’s all in good fun though and proceeds go to benefit the Smile Train.  Registrants have the option to choose whether they want to me a zombie (makeup provided) or a runner so it’s really a friendly event for all fitness levels.  My decision took about 2.5 seconds….ZOMBIE!! (Please, I’m a runner every other race.)

bib

Saturday morning I woke up and headed to the Harrison County Fairgrounds to meet some of my favorite Gulf Coast bloggers Larisa, Mindy, Holly, and Melanie to have a bloody good time playing zombies and chasing runners.  We all got to the event about 1.5 hours early to get zombiefied.  I went the whole Walking Dead route with my costume and tried to get some natural color realistic clothing. I found a drab dress at the Salvation Army for $3 – score! Larisa and Melanie did a whole Risky Business style.

Pre zombiefication

Larisa, me (and my $3 dress) and Melanie.

After picking up our packets and trying to figure out where to go we finally headed over to  the makeup area.  A super cute make-up artist named Megan did my makeup; I told her to just have fun.

makeup

Megan and Larisa

in progress

Wondering what I got myself into….

Ze final product.{I think I look more like I've been in a car wreck then a zombie}

Ze final product.
{I think I look more like I’ve been in a car wreck then a zombie}

What was really strange was that there were no mirrors which mean none of us could see what we really looked like.  That may have been a good thing.  After makeup we made sure to snap some pictures.

Zombie horde 1

Then a ‘zombie wrangler’ led us out to our part of the course.  It was really funny being in complete zombie makeup and walking past the runners.  I snarled at a few and gave others some pretty ‘hungry’ looks.

The zombie wrangler dropped us off at our area (we were at the end of the course) and explained what we were supposed to do.   As runners came into our area, they had a chance to earn flags (flags = life) back by running into our zombie horde and finding a nerf arrow.  They then had to climb this monstrosity and shoot a zombie.  For each zombie they hit, they got an extra flag.

This was part of the obstacle.  Runners had to climb up it and then shoot us.

This was part of the obstacle. Runners had to climb up it and then shoot us.

Quality control. I haaaaaaaaaaad to test it, right?

Quality control. I haaaaaaaaaaad to test it, right?

Since we were close to the end, we had a lot of time to kill (HA!) before the runners came.  So what did we do? Well, there was a little zombie yoga and also some Harlem Shaking, zombie style, going on.  Way too much fun!

What?? Zombies do yoga, too.

What?? Zombies do yoga, too.

Ready to rock-n-roll.  Bring on the brains!

Ready to rock-n-roll. Bring on the brains!
PS – We formally adopted ‘PJ Guy’ into our group. He was hilarious!

About 10:20 we started to get the first wave of fresh meat runners.  I was positioned between the arrow/shooting obstacle and some large palates they had to hurdle over.  Melanie and I teamed up to try to get the flags before they jumped the palates.  While my costume was very zombie authentic, wearing a dress and sandals wasn’t necessarily ideal for chasing runners.  I gave it my best shot and did snag a few flags.

Runners

Runners

I really had a great time egging on the runners and I surprised quite a few with my speed and agility in a dress.  There were a lot of ‘oh crap, she’s fast!’ Teach them to underestimate me. Pfft.  I also got a lot of ‘you’re too cute to be a zombie,’ ‘you’re the cutest zombie ever,’ ‘you have the best hair,’ and even ‘are you single?’  Apparently, I’m a lot cuter with zombie makeup on than I am in real life – lol!! If you ever want a confidence boost, be a zombie.

I had a blast chasing everyone but after about 2 hours of being in the direct sun (ZERO shade) we all started to wonder where our replacement shift was.  A lot of the other zombies had already left but there were still runners coming so I felt obligated to stay.  What fun is a zombie run without any zombies? This is one part of the race that definitely needs a bit of revamping for next year.   Another 15-20 minutes went by without any replacements and I was starting to get somewhat dizzy. Low blood sugar,& no food since breakfast 4 hours earlier led me and the rest of our group to walk back to the finisher’s area.  As we were walking back, we passed our replacements.  2 1/2 hours of running and lunging in the hot sun is way too long.  We grabbed our finisher’s medal and t-shirts.

-Finisher-This was supposed to be my mean face.  I look pitiful, not mean...

-Finisher-
This was supposed to be my mean face. I look pitiful, not mean…

Once we made it back to the finisher’s area, we ran into Heather who had come to run it.  Previously, we had all decided to run the race after we were done being zombies but the other girls were tired and had a half marathon in the morning so they headed home.

eating heather

Did someone say lunch?

They had great bands playing all day. I think a couple even got married - zombie style.

They had great bands playing all day. I think a couple even got married – zombie style.

I stayed to “run” it with Heather.  And I’m so glad I did.  We had a blast tackling obstacles together! It was all about teamwork and fun.  For a full recap on the run portion, check out Heather’s post.

Heather and I

Mid run photo op

I have to admit that after all the running and lunging earlier, I didn’t do much running during the 5k.  I was still in my zombie makeup and outfit and figured out pretty quickly that if you scream “You can’t touch me, it’s cannibalism” it confused the other zombies and they left my flags alone.  And yes, in case you’re wondering, I did do the run and obstacles in my dress.  I have no shame….Sorry, Mom.

obstacle

Heather and I finished and got our “Survivor” medal (I had previously gotten the “Infected” medal for being a zombie) and then we headed to the finisher’s fest to rehydrate.  Unfortunately all they had was beer.  It was pretty strange not to have any water or Gatorade or anything.

medals

Ok, so you weren’t supposed to get both medals. BUT I was one of the last waves of runners and they had tons of survivor medals left. Sorry…not sorry.

Overall, I adored this run! There were a few snafus (being on the course too long, lack of free drinks & food at the finisher’s fest) but I would sign up again in a flash. If you’re thinking of doing this run – go for it! If you’re a runner, I recommend that you get in the earliest wave possible since the zombies are fresh and ready for action.  We (the zombies) weren’t quite as active during the later waves.  And finally, if you’re going to do this run, talk everyone you know into going with you.  The more you have in your group, the more fun you’re going to have! Oh, and wear sunscreen.

My lovely new sunburn pattern...

My lovely new sunburn pattern…

Question:  Have you ever done a zombie run?

Disclaimer – I was given a free entry to this run in exchange for my opinion.

March #GoalGetter2013 Checkin

goalgetter2013

Alright, I know that I’m a week late with my March goals check-in, but better late than never, right?  As a recap, here were my March goals:

Get better!! This one may seem like a silly goal but it’s super important right now.  I haven’t been this sick in years and it’s really messing with me mentally.  I feel like I’ve regressed, fitness wise, tremendously.

Spend more time in the kitchen. Yep, I putting this one back on my list; however, I’m going to be more specific this time.  I will make at least one meal the both of us can enjoy.  One of the reasons I find this such of a struggle is due to the fact that Jody aka the hubster refuses to eat clean.  After 1 1/2 years of clean eating, I still haven’t been able to get him on the bandwagon.

  • I would give this one a B-.  I did end up finding some things that we can both enjoy but still didn’t spend as much time as I could have in the kitchen.
481813_595241967170895_112862517_n

100% clean {and husband approved} Sausage Stuffed Baby Portobellos.

Enjoy my next half marathon.  At the end of the month I will be running the Viking Half Marathon and I just want to have fun.  I’m not worried about time goals or PRs.  Just whatever happens, happens.

Medal

Cross train, cross train, cross train! Now that I’m not training for a marathon (first time since last July) I can focus my attention on cross training without fear of injury.  I will be hitting the weight machines pretty hard, cycling my little legs and {of course} still getting in my running – just not 40 miles a week worth of running.

  • C.  Because it took so long to get over being sick, I really only had two full weeks in March to cross train.  I did make it to the gym several times during those two weeks.

Focus more on my spirituality.  I have dropped the ball big time with my devotions and Bible reading in the past few months.  Instead of getting up and getting into His word, I find myself jumping onto the computer to check the blog/social media/my favorite bloggers.  My priorities definitely need re-arranging.

  • D.  Once again, I let this goal slide by me.

Now for my April goals:

Prioritize my spirituality.  I’m making this my number #1 goal this month.

Don’t die in CrossFit.  Ha! I’m loving crossfit so far but I really need to make the most of it with learning proper technique.  Right now, running is on the back burner as I attempt to increase my overall strength.  I’m still doing two short weekly runs and one long{ish} weekend run but I’m not logging my usual miles this month.

Maintain a mostly Paleo diet.  When in crossfit, do as they do, right? My instructor encouraged/challenged us to try going Paleo so I’m going to give it my best shot.  I’ll share some more thoughts on it in a later post.

Complete my first mud run / obstacle race.  I’m signed up for the Warrior Dash on April 20th and am completely stoked to run it.

Haven’t joined the #GoalGetter2013 challenge yet? It’s never too late to get started working towards a better you.  Check out this introduction post and then join some of my favorite blends (bloggers + friends = blends) as we work toward achieving our 2013 goals!  This is your #GoalGetter2013 team:

Question:  How are you coming with your goals? What are you wanting to accomplish in April?

Viking 1/2 Marathon Recap

Crossfit, crossfit, crossfit. I haven’t been in this much continuous pain in a long time and I am loving it! Last night we worked on deadlifts and push presses.  I have really bad form with a lot of different things we’ve done but I’m totally cool with that.  It just means I have room to improve and makes me want to try harder.

Alright, now that I have procrastinated enough on putting up my latest race recap.  Here it is for your viewing pleasure…. Last Saturday Karla, one of my running friends, and I ran the Viking ½ Marathon.  I went through a few different emotions with this race.  I was on the fence about it when I registered, then I became really apathetic about it and could have cared less to run it, and finally got excited about it the week of the race.  Sheesh, all those emotions for one darn race!

viking

Friday, Karla and I made the roughly 5 hour drive to Greenwood, Mississippi, for packet pickup.  Greenwood is in the part of Mississippi that’s known as the Delta.  It has incredibly flat lands which was one of the big selling features of the race.  Another selling feature {for me} at least was the fact that the race was offering a free make your own trail mix bar for the runners.  Unfortunately, when we got to the ‘expo’ (it was actually just a packet pickup location), there wasn’t even a stray piece of granola signifying the bar even existed.  I’m assuming that they ran out of stuff. *sigh* I was disappointed.  Anyways, we grabbed our bibs, shirts and some information about the town and headed to our hotel.

Really disappointing race shirt; the bib was cool though.

Disappointing race shirt; the bib was cool though.

I just have to take a minute to brag on the hotel we stayed at, the Hampton Inn.  Their staff was out of this world friendly and the hotel actually opened up the continental breakfast an hour early just for the runners.  In all the races I’ve traveled to, that’s never happened.  After getting a recommendation from the hotel clerk we headed to eat at a place called Websters.

How cute is this place?

How cute is this place?

It was SUPER cute and once again, the staff was incredibly friendly.  Southern hospitality at it’s finest, I tell ya.  Not to mention it was absolutely delish!  I ordered a grilled chicken gyro with artichoke hearts, mushrooms, onions, tomatoes and feta complete with a plain baked potato and fried dill pickles.  Don’t judge.

Whole lotta noms on that plate.

Whole lotta noms on that plate.

6:30 Saturday morning my alarm went off; it was super nice getting to sleep so late.  I grabbed my clothes that I prepped the night before and went in search of food.  Usually I eat my own food but I knew that I could get my hands on freshly made waffle from the hotel.  It didn’t disappoint.

Waffle

Side note – I ate terrible those two days… But it was good!

Karla & I

Karla and I got to the race, snapped a few pictures and looked for a the portopotties.  I didn’t find any. Fabulous, I love starting a race having to go pee. Whatever, time to line up. Since this was such a small race there were no corrals, just go where ever you wanted.  I had a good laugh at the guy on the loudspeaker because he was giving instructions for the fast people  to be in front (duh), average in the middle, and “if you ain’t ever ran a ½ marathon and don’t know your pace, just go ahead and get in the back.” Well ok.

starting line

The National Athem was sung and before I knew it, we were off.  The downtown roads of Greenwood are really pretty brick pavers which is great if you’re not running on them.  The unevenness of the pavers coupled with the fact that they were wet from the rain kept me guessing how long it would be until I tripped (which thankfully never happened). Did I mention it rained/sprinkled the entire time we were there?

Anyways, I had previously decided not to race this and just enjoy the run which is exactly what I did.  I was bummed that there weren’t a lot of course spectators but the ones that were there were great.  The other thing I was bummed about was that the course had so many turns I couldn’t really enjoy the scenery.  Seriously, we made a turn on average every .25 miles. I joked to someone that I felt like Alice in Wonderland; I kept waiting for the Cheshire Cat to make an appearance.

Mile 3 I stopped for a potty break, mile 6 I rocked out to some AC/DC, mile 7 I did a little dance knowing I was over ½ way done.  I was having fun just letting my body run it’s happy pace (somewhere around 9:30ish).  Mile Everything was going great until mile 11.25 where I got a shooting pain under my left knee cap.  It felt like someone had stabbed me with a knife and I almost crumpled to the ground.  But as quick as it came, it was gone.  Very bizarre.  That same shooting pain would happen two more times before the finish. It didn’t slow me down, just scared me a bit.  At one point towards the end of the race we were actually sharing a lane with traffic; there was less than a foot between myself and very large vehicles.  That was TERRIBLE planning and incredibly dangerous.

Finally, mile 13 came and I knew I was in the home stretch.  I entered the finisher’s chute and heard someone scream my name.  At first I thought there was another Gina (I’m in a strange town, far from home) but I looked any way and saw my friend Karla! 🙂 I was completely confused but found out later she was having foot pain and decided not to push herself through to the finish.  (She’s a smart cookie.)

Medal

I dig the medal.

We headed over to the finisher’s fest,  grabbed some water and pizza and then listened to the band for a little bit before heading back to the hotel.  My final time was 2:05:31; not too bad for just having fun.

WatchOnly the finish was chip timed (not the start) so I’m going with my Garmin on this one.  Overall, I enjoyed the race.  Although, I’m not sure if I’ll make the drive back up here again next year or not.  The hospitality was amazing but the race itself wasn’t.

Question:  Have you ever felt unsafe during a race?

Weekly Workout Roundup

Eep! Today’s the first day of April!! I’m not an April Fools’ Day prankster but I adore getting a good laugh from those that are.
I hope you all had a great weekend filled with lots of fun, fitness and family.

April-Fools-Day

The weather didn’t really cooperate this weekend but I still had a great time. From running my last 1/2 marathon of the season (recap to come later) to eating way too much food with my husband on Easter, it’s safe to say I thoroughly enjoyed the past few days. And to cap the Easter weekend off right, I vegged out on the couch watching The Lion King and listening to the thunderstorm. {I know. I’m really exciting aren’t I??)

Lemon strawberry shortcake I made. Not clean but SO good!

Lemon strawberry shortcake I made. Not clean but SO good!

Tomorrow marks another chapter in my fitness journey…..I start CrossFit! I am simultaneously excited and pee my pants nervous. I know that it’s going to be challenging but I will benefit from it tremendously. One of my big goals for this year is to increase my strength and tone up. I say, bring on the pain!!

Crossfit-Painsource

As for my workouts last week, I feel pretty good about them. Nothing stellar but it was race week so really anything goes, right? 😉

Monday: 3 mile run, 3.75 mile walk with the hubs.
Tuesday: yoga (hip flexors) 4 mile tempo run.
Wednesday: yoga (sun salutations)
Thursday: 30 minutes cycling.
Friday: nada except traveled to race.
Saturday: Viking 1/2 Marathon; enjoyed a low pressure (no PR) run and finished with 2:05:31.
Sunday: enjoyed Easter. ❤

Question: How was your Easter weekend? Are you an April Fools’ Day prankster?