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Category Archives: Strength Training

Upper Body (+Abs) Exercise Cheat Sheet

Posted on January 18, 2018 by Bianca @ Mitten Runner

Last week I shared my cheat sheet for lower body exercises, and this week I’m sharing the one for upper body (plus abs). I have it broken down into three sheets. The first one is for chest, shoulders, and triceps… … Continue reading →

Posted in Miscellaneous, Strength Training

Building Strength + Lower Body Exercise Cheat Sheet

Posted on January 11, 2018 by Bianca @ Mitten Runner

Since I joined a gym last fall, I’ve added back in some strength training. A few years ago I was regularly lifting weights, but for whatever reason I quit…I think it was around the time I started marathon and triathlon … Continue reading →

Posted in Goals, Injuries, Miscellaneous, Running, Strength Training

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The snow is flying again. ❄️It’s come and melted, and returned again. Kind of hope it stays just because it’s pretty! Not gonna lie...this kind of makes me holly jolly and I’m thinking about putting up Christmas decorations today (including the Merry-mill! <— although it won’t get used until next week when I’ll be forced to treadmill due to a holiday school break). . 4.5 easy miles today...and easy from here through Disney races! After talking with my mom, I said how it is tempting to want to push it during a race. But, I’m also terrified I’ll get hurt again and not be able to do spring races. So as much as I wanted to see where I’d be at, I’m going to continue to take it easy until after Disney. I’ll see how I feel, and decide if I think I’m ready to start to slowly add in speed/tempo work. Super hopeful I’ll be back full force by next fall for a half (looking into two options!), but probably do Gazelle in the spring too to see where I’m at! 😊 Learning to be a little more patient with this whole thing! I’m super excited to see where I’ll be at this time next year!!! 😁

I ran outside...in the cold! Sometimes I even surprise myself! 😆 . If you saw my stories this morning, you probably didn’t expect to see me all bundled up outside for my run today! But, the sunshine lured me out ☀️😎. I love sunshine and we certainly don’t see it enough this time of year, so I knew I had to take advantage of it. Despite the unseasonably cold temperatures (about 10 below average — I had gloves on and my hands didn’t warm up until I hit 3.5 miles 😳), I really enjoyed this run anyway! I drove to the town we used to live and I ran around a park and neighborhood I used to put in a lot of miles. It brought back sooo many memories! . Anyway, I’m feeling pretty confident that I’ll make it to Disney now without further injury as long as I keep on cruising along at an easy pace and avoid hills for the time being. I’m really enjoying these slower runs! Keeping happiness and injury avoidance as my top priorities and just enjoying my journey! 😊. . 6.5 miles (9:54 pace)

You know those times where you’re running and you feel like you could just keep going all day? *beaming with excitement 🤩* Well I think I found my outside easy pace, despite training plans saying otherwise 😆. 5.5 easy miles this morning (10:07 pace). Man, did that feel good! You know you’re feeling great when you have to force yourself to stop! 😁 Don’t mind me...just riding this runners high out the rest of the day. I totally needed this after a rough morning with my mini-me. #parentingishard Running to the rescue though! 💗

That’s my “I’m Feeling STRONG AF this week!!” face 😆. It feels sooo good to feel good! 💪Yesterday’s leg day had me a little nervous for my run today, but 4.5 miles are done and no injury pain 🙌 (just quad soreness from 🏋🏼‍♀️). Did my stretching and refueled, so I’m ready for a lazy weekend! Spending this cold snowy weekend mostly inside with my family, so I’m happy I got some good movement in today! . Side note: Pretty sure I’ve never run in this Bound and Determined @handfulbra bra before - just used for cross training, but it’s just as good as the Y-back! 😍 And it’s super cute!! Yaaaaas! 🙌 The extra straps really make a difference! Y’all know the deets by know, but save 12.5% off with code BIANCA at checkout! 💜 I’m adding some to my Xmas wish list (and some peek-a-breeze long sleeve tops because I’ve been wearing mine for daily use a lot lately)! ☺️ #Handfulbra

Some(most)times running isn’t glamorous. Gloomy day, with snow on the way 🙈❄️, and nothing but dirt road before me....still feels pretty glam when you GET to run! 😍 . 3 miles focused on steady breathing and keeping positive thoughts going for this next go-round of injury comeback! 6 days off and my calf felt good with daily activities, so decided to test it out and it felt GOOOOOOD!! 🙌 This WILL be my last time re-starting!! Going to make it happen and get to that starting line (and finish line!) in Disney feeling great!❤️

No running today, but great lower body strength workout (see stories) and 30 minutes on the #biketrainer. Going to have to get creative because my calf felt strained during some of it. 😏Going to avoid biking and certain weight exercises until it feels better with daily activity. . I really really want a rowing machine. Anyone have one? Is there a good brand I should look at? 🧐I’m crossing my fingers Santa brings me one 😜. Growing my home gym because I’m out of a membership next month (I haven’t been there in forever as I’ve come to love own space at home).❤️🏋🏼‍♀️

“If at first you don’t succeed, straighten your ponytail and try again.” . I’ve always loved this quote. I’ve been living and breathing this for so long. But I’m all about keeping it real, and I’m getting really sick of the try again. I don’t want to have to start all over again. I’m sick of the constant high highs followed by these low lows. It’s such an emotional rollercoaster, and I’m not sure how much more of it I want to endure. I’m beginning to think I need to change my focus...like I need a new non-running goal to work towards so I can feel the sense of accomplishment and hard work without the pain of injury and without the emotional toll this is taking on me. If you haven’t already figured it out, I just hit the 1 month mark of returning to running, and I’m back to dealing with a cranky calf. It didn’t feel good this morning right from the moment I woke up. I decided to stretch and go on the treadmill instead of outside in case I had to bail. Turned out to be a good choice...stopped just under a half a mile because I could tell it wasn’t going to improve with mileage. 🙄 Did my stretching and some lower body strength work and called it a day. Taking the weekend off for a little mini vacation (already had plans to do that, but this just makes it even more necessary). Will be doing a lot of walking, so hopefully it’s ok! I’m not sure what’s going to happen from here. All I know is I’ve got a half marathon in 71 days and I can’t seem to break past the 5-6 mile marker without pain.🙄 Even more frustrating is that I’ve been SO good about stretching/rolling the past month. I really thought it would be the difference I needed. Praying for a miracle now! At least it’s Disney and it’ll be entertaining along the way if I’m not actually running it 🤷‍♀️. . Ready for a weekend of family fun to take my mind off this and hopefully let me return on Monday with some clarity as for what I need to do from here. Thank you all for your support! 💗🙏 . ————— Bra: “off the grid” @handfulbra (discount code in my highlights) Shorts: @lululemon

Happy Halloween from this beautiful leaf covered path where I got in most of my 4 easy miles this morning! 🍁🍂😍 . I’m not sure I’ve recovered from Monday’s hills, and yet I had a hard time running my targeted pace. I’ve been reading about different training methods and in one of them my “easy” pace is supposed to be about a 10:54 😳. Anyone else struggle to run as slow as a plan may suggest?? I was just trying to keep it feeling really easy and be aware of my breathing and I ended at 10:13. 🤷‍♀️ Trying not to get too worried about it and roll with it. . . I’m off to my daughters school Halloween party shortly! 🎃😊 Stay safe everyone!

Hills the day after Leg day 😳🤢. This is not a normal occurrence, but I had to shift everything around this week due to our weekend plans. Pretty thankful this isn’t the norm because that was pure torture 😂. You know I loved it though 🤷‍♀️😆! . If any locals were around Grand today, you may have seen me “waddling” up 😆. It wasn’t much of a run by the end of that 😂, but I didn’t give up! I tried simulating Nashville for fun haha...pretty successful I’d say! 4 miles total (3 up/down a rolling hilly stretch and a flat mile to finish it off). Phew 😅 that’s done! ✅. . Leggings are @handfulbra #handfulbra (discount in highlights)😊 And the pink shoe covers are @shoe_hoodies (great for keeping toes warm and dry)💗 Watch: Garmin Fenix 3 Sapphire collection #garmincrew

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I am not a doctor, nutritionist, or personal trainer. I am simply here to share my fitness journey. Please consult a professional before beginning a new exercise or training program, diet, treating an injury, etc. I am not to be held liable for anything you do based on my blog and other social media outlets.

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