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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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I’m adding another bib to that wall in 4 days if ya didn’t already know! 🤩😜 Last short speed workout - 1 up, 6x400 at 7:35 (400 RI), 1 down. Felt pretty dang good today considering I didn’t even feel like getting on the treadmill! Hopeful that feeling is with me on race day, or I find it within me to dig deep and remember how bad I want to achieve my goals! 💪 #gazellegirl10k #gazellegirl

You guys...my daughter had a SNOW DAY today 😂. April 16th!!! Like what?! Anyway, my schedule two weeks ago got all messed up from getting back from vacation mid-week (and I had a really messy journal! 😆 so I spared you the pic). This past week was off a bit too. It had me doing 4 runs instead of 3 this week, but cutting cross training a week earlier than I planned (Thursday’s workout didn’t happen - I got my garden beds ready for planting though! If it ever warms up that is 😜. I ended up doing an extra tempo run when I would have normally biked the other cross day🤷‍♀️). The added rest race week should have my legs feeling ready to go by Sunday though! Just need to make it to race day now... I know the training has been there. 😊 I’m just planning one upper body lifting day (mostly for sanity) this race week but resting (walking for activity) all other non-run days 👍. 6 days to go!!! 😬 —— Cheering on all #bostonmarathon runners today! You all are stronger than the rain/wind! 💪

When you finish your run and realize Mickey Mouse went along for the ride 😂🤷‍♀️...maybe just having Disney withdrawals?! In all seriousness, things are getting REAL!! I’m only running two more times before race day and the taper gitters are setting in. 😬 I’m just SO ready to be there!! I’ll go ahead and state the obvious...I didn’t use the treadmill fan today 😆😅.

I did everything in my power to make this run this morning miserable 😂...hear me out. No fan on the treadmill. No water. Race day simulation and mind over matter practice. I hate handheld water bottles and stopping at water stations, and don’t want to wear a pack for a 10k! All the long runs outside I went without water during, but most of my runs have been on the treadmill and it’s really convenient to just take a swig of water whenever you feel like it. So I hydrated like crazy yesterday. I drank 16oz this morning (w/breakfast of buckwheat groats with blueberries) and went grocery shopping (I need to give myself an hour or so after drinking and eating before I run), and came back and hit the treadmill! It really wasn’t bad. It was uncomfortable more than anything...which is exactly what I’m prepared for. I read that it’s actually the “feeling of being thirsty” rather than actual thirst (except in the cases of dehydration) that slow an athlete down. Pretty interesting, huh?! It’s more mental than physical. Anyway, this was my LAST 7 miler before race day!!! 😱 I have a 6-ish mile run Sunday and two 4-ish mile runs during the week before the race....mileage is getting less but sticking with the same intensity! TAPER TIME!!! 😬 Now time for all the water and protein/carbs!🙌

Some mid-tempo miles in the books! I spent a good chunk of the run visualizing race day. I do this from time to time. It makes me so determined and eager to fight for those miles!! 🏃🏽‍♀️I have no clue what race day is going to bring, but I haven’t ever felt this prepared. 💪Anyone else practice visualization techniques for race day prep? 🤓 (Sadly, I was still inside for this run)

#transformationtuesday Left is 2002 (I was 18). Right and image 2 are 3-31-18 (33). While not a jaw dropping change, a lot has changed since then....and not just physically. I learned that I was in control of how I felt. After my daughter was born I started running to get into shape. I overhauled my diet, and I continue to tweak it to make me feel my best. I challenged myself with races, and with each finish line I became more confident in myself. Running changed me inside and out! 🏃🏽‍♀️ I’ve said this all before but I’m human...I have days or moments where I feel like I’m weak or don’t have what it takes to meet my goals. But, it’s a journey and I can honestly say I’ve never felt stronger - physically and mentally! Making time for yourself is so important. As my grandpa E. often says, “Take care of yourself, because nobody else will.” Simple and straight forward, but still a powerful message. Exercising regularly (and working on self confidence through sports), and eating nourishing high quality food instead of whatever was quick and easy was the best thing I did for myself - and my family. As my first race of the year approaches, I’m getting more and more excited! I feel strong and ready to meet my goals! 💪 So proud of how far I’ve come in confidence and strength! 💗 Finding a healthy hobby and making a goal completely changed my life!

This would have been SO easy to skip today (rough night of sleep). This isn’t my favorite workout...mile repeats! 1 up, 3x1600 at 8:00 (400 RI), 1 down. But I got it done (after a nap 😝🤷‍♀️...keeping it real) with race day goals in mind, and knowing rest day is tomorrow! 🙌 Always feels good to sweat it out, and now I’m definitely awake! 😂🎉 #nevermissamonday

Time to wring out my hair 😅. Seriously though...good sweat this afternoon at long-tempo pace! Felt pretty good throughout (but I didn’t think I would - tight hammies from yesterday’s lower body strength workout). I listened to @carrieunderwood’s song “Champion” on repeat for most of this run 😆. It makes you want to get out there and kick some 🍑! 😊 Getting super excited for race day. It’s coming up quick!! So ready to see where these past few months of training get me. Happy Saturday! 💙💛

First full day after vacation can be tough (especially when going from mid-80’s to snow 😝). But, I’m so glad I made up this speedwork I planned on earlier this week. 1 mile up, 5x1000’s at 7:47 (400RI), 1 cooldown. Ready for some normalcy and routine again! 😊

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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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