ANGIEMRC   2,134
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Finding Balance...heavy weights and running...any advice?

Monday, January 28, 2013

I love running and I love lifting. The two don't normally go together well. I have found that if I want to run distance, then my lifting lacks...and vice versa.

I'm trying to find a happy middle. I'm not running anything over half marathons (yea, I know...I said 10, but what's 3 more?) And I really want to start lifting heavy again. I enjoy being strong. I never had any desire to be skinny, just strong and healthy.

Does anyone else run and lift? Any hints on running and lifting big? I could use any advice on workout routines too. I'm excited to start lifting big again...starts tomorrow, the hubs is spotting me :)

  
  Member Comments About This Blog Post:

KIMCOLLINGS 1/30/2013 12:50PM

    Awesome! I love to run and lift too. I rotate them so they aren't on the same day usually (on the few occassions I do them on the same day I skip legs during ST). I usually run Sat, Sun, and try to get Wed in too. I try to get to the gym 2 of the days left (Tues and Fri optimally for muscle rest).

Lifting heavy is awesome. There's so much more progress made! When I do weights it's fast....about 20 minutes, but it's very intense. I do 3-4 exercises:

-3 sets of the bench press where I can just get 5 or 6 reps;
-3 sets of assisted pull ups (someday an unassisted one) 5-6 reps each;
-3 sets of squats or leg press - where I can just get 5 to 6 reps
-3 sets of deadlifts sometimes. They get the whole body.

It doesn't sound like much, but if you're doing all you can to get those reps you feel it and you'll add more weight to the bar quickly. I always warm up first and use absolutely proper form. If I can't get the last rep out without proper form I'll stop that set. Really important when working with heavy weights to prevent injury.

Anyway, hope to see some blogs on how your workouts are going. Love that you have a built in spotter! Awesome!!!!

emoticon emoticon emoticon emoticon

Comment edited on: 1/30/2013 12:53:58 PM

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ANGIEMRC 1/29/2013 7:08PM

    Thank you both very much! Hans (nice name, btw :) ) I do appreciate your comment because I experienced the same thing. I had to choose. If I have to choose again then I will choose running too. It's my therapy.

DISP715, I agree. I'm going to try to do both and see what happens. I do need to get in some yoga-thank you for the reminder. :) Thank you for your condolences. The past few months have been rough, but I know the best thing I can do is to take care of myself. Thank you so much! :) emoticon

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HANSBRINK 1/28/2013 7:35PM

  This is my experience from years ago. I ran 10K's, halves and a few marathons. I tried lifting heavy (for me), but found I couldn't lift heavy and run at a decent pace. There wasn't enough recovery in my legs and my times dropped. I opted to focus on running since I enjoyed it more than lifting.

I kept up with light weights and what is now refereed to as core. Lots of stretching.

Know that you asked for advice from people who have successfully done both. I hope you find someone who has that can guide you.

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DISP715 1/28/2013 7:21PM

    Could you lift on your light running/off running days?? No reason you can't do both. I also like to get one day a week in of yoga. Good luck, you sound super motivated. BTW, so sorry to hear about your sister. HUGS!

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My Sister's death-please read

Tuesday, January 22, 2013

I normally wouldn't do this. I like to grieve in private, but I need to share this with you.

My sister weighed 340+ pounds, she was around 5'4," she was 38 years old. She smoked cigarettes a lot and was on prescribed medication for depression and COPD and for foot surgery. She had foot surgery on Monday, Jan 14th and died Wednesday, Jan 16th. She had a heel spur removed which required that her achilles tendon be cut and sewn back together. The recovery process would be 3 months of almost complete immobility. Due to my sister's size and a previous car wreck, she was not able to get around very well anyhow.

My sister passed away mostly due to her weight. She had to change the way she slept because of the surgery. They had prescribed her percocettes (?) for pain. The way she slept on Wednesday virtually crushed her. Her weight was too much for her body to bear in the position she was sleeping.

I tell you all this because I know there's a lot of us out there trying to lose weight for one reason or another. Frankly, it could mean the difference between life or death. I had no idea this was so common and I had a difficult time believing it, at first. My sister gave up trying to lose weight and healthy lifestyle, she said she couldn't because of the medication and she couldn't move well.

I want you to know about my sister because if you ever feel like giving up on a healthy lifestyle; if you feel like it's unreachable, I want you to think about the alternative. I'm not trying to scare anyone, I just want you to know that this happens. It's so sad because it didn't have to happen.

I am a Christian and I love the Lord. I know that He has a wonderful plan for all of us. I know that He will guide me and I will follow. I am at peace because I know my sister is at peace.

Please don't give up on your battle for a healthy lifestyle. I promise you that you are worth it and so is everyone in your life. If you ever feel like giving up, please send me a message. I refuse to let anyone else give up.

Sincerely,
Angie

  
  Member Comments About This Blog Post:

HANSBRINK 1/28/2013 7:28PM

  Very sorry for your loss. May God help you find comfort and understanding.

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63KEEPONGOING 1/27/2013 9:19PM

  Thank you for sharing from your heart. Praying for you.

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SARAHJG33 1/24/2013 12:29PM

    I am sorry for your loss. Thank you very much for sharing. Knowledge emoticon can enpower us and you've definitely given me some food for thought for today.

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IRISHBEANERGAL 1/23/2013 12:42PM

    My condolences on the loss of your sister.

Thank you for sharing her (and your) story. It's true - we often think it won't happen to us, that we are the exception to the rule. However, each of us has the potential to be in your sister's situation or in a healthier one. It essentially boils down to us and what we do about it. Thank you for reaching out and sharing. My thoughts are with you and your family as you grieve.

~Irish

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KIMCOLLINGS 1/23/2013 12:09PM

    So sorry you lost your sister. Thank you for sharing with us so it may help someone to stay on track and save their life. Again, I'm so sorry for your loss.

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BRIDGIEEE 1/23/2013 11:16AM

    I'm sorry for your loss.

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KJDOESLIFE 1/23/2013 8:45AM

    I'm so sorry for your loss. Thank you for sharing your sister's story.

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XFITSTRONG 1/23/2013 6:08AM

    My deepest condolences. I lost my mom last year because of her weight.... she was 480 lbs. and never acknowledged there was a problem. Always blamed her immobility on something else, like arthritis or bad knees. It didn't have to happen. Bless you for sharing your sister's story and being willing to help others. That's what Sparkpeople is all about.

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SEEINGCLEARLY53 1/22/2013 7:57PM

    It took a lot to share that at this time,,,,,your very brave!.....I'm' sincerely
sorry for your loss.My thoughts and prayers are with you and your family......

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KERRYG155 1/22/2013 7:48PM

    My sympathy for your big loss. I have a daughter who will soon turn 32 and is over 300 lbs. and snores badly so I worry about something like this all the time. Thanks for sharing.

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SWEETSADDICTION 1/22/2013 7:18PM

    your love of you sister is amazing, i had tears in my eyes feeling your pain and loss. I believe by sharing your sister's story you will reach a lot of people and give them the will to achieve their goals. thank you for your inspiration.

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WILDFLOWERMA 1/22/2013 6:55PM

    So very sorry for your loss. You are generous to bring this message to those of us battling the weight demon. God bless you.

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3G1RLS4ME 1/22/2013 6:37PM

    Wow so sorry for your loss, you'll see her in heaven again. My husband is 300 lbs this is something that worries me every day when he sleeps (apnea) he wants to change but isn't willing to make a lifestyle change yet.

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JOYFULJUDYLYNN 1/22/2013 6:09PM

    emoticon May our Lord of comfort be with you and your family.

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WALKINGMAMMA 1/22/2013 5:51PM

    emoticon I am so sorry for your loss. It does all boil down to our health, doesn't it?

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VIXSTERLU 1/22/2013 4:59PM

    Well said! I am so sorry for your loss :( Sending hugs.

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KA_JUN 1/22/2013 2:11PM

    Condolences to you. Thank you for sharing your very personal story to help others who are attempting to promote a healthy lifestyle. It's always something that is on my mind, the results of the options I choose, both positive and negative.

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SBULLA1961 1/22/2013 1:26PM

    My God bless you and your family. So sorry for your loss.

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SUNSHINE0612 1/22/2013 1:19PM

    I'm so sorry to hear about the death of your sister. I pray that our Lord and Saviour continue to give you and your family peace and understanding as you'll continue to greive. I hope that everyone who reads this blog think about that someone that they may know that is over weight and need to hear this devastating story. My husband's BFF/like a brother passed October of last year and he was around the same height and weight of your sister. He had been given warnings also by his doctor to get off 200 lbs of his weight, and he always said he couldn't because he loved food. My husband took his death very hard, but by the grace of God he's dealing with it through the help of our Lord and Saviour Jesus Christ.

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TURTLETRACK 1/22/2013 1:15PM

    You are so right . I found out that I could do a little each day like laying on my bed and doing leg lifts and sitting in my computer chair I could use my dumb bells. now I can walk a 2000 steps a day. It makes me feel good to do even small things.
I'm so sorry for your loss and keep letting people know that they can do some things by doing small things first.
Prayers for your family.
Susie - TURTLETRACK emoticon emoticon

Comment edited on: 1/22/2013 1:16:50 PM

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I miss my sister already.

Sunday, January 20, 2013

The thing I hate the most about people suddenly passing away is that sometimes I forget they aren't there.

My sister passed away suddenly on Wednesday afternoon. I just got back from Tennessee yesterday. I already caught myself texting her. I closed my eyes and shook my head and just started to cry again. I was texting her to tell her that we made it home last night.

My sister was 38. She would have been 39 on March 12th. I have a 15 year old nephew who does not have a dad or a mom now. He is staying with his other aunt until the end of the school year and will be moving in with us this Summer.

  
  Member Comments About This Blog Post:

MSGO72 1/21/2013 11:20PM

  emoticon

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DRPOOH63 1/20/2013 4:35PM

    So sorry for your loss. I can't even imagine not being able to text my sister. So sad.

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MOMTHENURSE 1/20/2013 2:10PM

    I am so sorry for your loss. Hugs.

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SKIRNIR 1/20/2013 2:09PM

    I will try and keep you in my prayers. That is the way it goes when someone dies. You tend to out of habit do what you used to do when they were alive and it hurts when they aren't there. I hope things get better for you, but don't forget your sister either. I hope there are people there for you and for the rest of your sisters family to help support you all. You are going to need it.

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ZIGGY122 1/20/2013 2:09PM

    emoticon Been there.

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MYUTMOST4HIM 1/20/2013 2:07PM

    emoticon

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100's a quick and (not really) easy workout 20 minutes at a time. :)

Monday, January 14, 2013

I used to teach classes at the YMCA. I taught a beginner's class for those who were just beginning to join exercise classes and needed to ease into it and get a good idea of work outs. What I discovered was the majority of my ladies had children, jobs, and very little time for themselves. I only got to see them twice a week so they had to do a lot on their own. I introduced them to what I call "100's"

It goes like this: Set aside 20 minutes-3 times a day. For example: Morning, afternoon, and evening. I give myself a 20 second rest after the 2nd set if I need it. :) This also works very well for kettlebell training.

Morning: 4 sets of 25 of each: shoulder press, lunges (stationary or jump), reverse crunches

Afternoon: 4 sets of 25 of each: curls, plie squats, 30 second planks

Evening: 4 sets of 25 of each: push-ups, burpee's, steam engine

I'm taking my own advice now. BUT! if you're looking for a quick fix 100's are a really good alternative to spending 60 minutes at a time in the gym. Also,
20 minutes is a very liberal time allowance- you may only need 15 minutes. You can change/add your own exercises just do 4 sets of 25 and do 3 different exercises each time. Just think, by the end of the day you've done 200 ab exercises, 100 push-ups, 100 burpee's, 100 squats, etc!!!!! And then, think...you're pretty awesome. :)

  


I miss distance running :(

Sunday, January 13, 2013

I ran 6 miles yesterday. It was the most I have ran since I had to quit marathon training when my dad passed away in October. My last long run was 18 miles. I had injured my hip while training last year, but I had planned to run through it. It does bother me a bit and the doctor told me to put marathon aspirations out of my head and learn to be happy with shorter distances.

I put on my own little run mix: Mumford & Sons, the Naked & Famous, Old Crow Medicine Show and I was off. I wasn't fast, I averaged 10:06 a mile but my splits were okay and my fastest mile was around 9:07 (3rd). I am considerably slower and I'm okay with that. If I can run slower, but keep gaining in distance then I'll be happy. Sprinting kills my hip :( I'm considering keeping my distance low, under 10. I'm going to see how that feels and after the Charleston Bridge run (if I can run a sub 55:00) I'll start trying some speed training.

Sure, I may never run a marathon. I just want to run. It's my therapy.

  
  Member Comments About This Blog Post:

VIXSTERLU 1/13/2013 9:54PM

    Running is therapy! Keep going, but of course always listen to your body. Great job :)

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ELRIDDICK 1/13/2013 6:09PM

  Thanks for sharing

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