All Posts by Janelle @ Run With No Regrets


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Nov 22

Moving Forward: My 5 New Running Goals

By Janelle @ Run With No Regrets | running

Happy Friday!  Last Friday marked my final day of Physical Therapy, which was so surreal and bittersweet.  I truly hope that 3rd time’s a charm and I never go back!

Workouts so far this week:

Monday: Dynamic warm up, 30 minute “run” (5 minute walk, 1 minute jog)

Wednesday:  Core and More Class

Thursday:  Light dynamic warm up, 30 minute “run” (4 minute walk, 2 minute jog), Boot Camp Class

I’m feeling EXTRA sore today after some intense circuits in Boot Camp that left my abs in tears (4 sets of 1 minute planks??!).  But I plan to do my 30 minute “run” of 3 minute walk, 3 minute jogging on Saturday morning out in the elements, with my favorite dynamic warm up moves!  Outside of the gait analysis I had, I haven’t run outside since September!

Here are a couple of pics of the workouts I did on Monday in the gym.  They’re part of a package that was given to me by my Physical Therapist.  A whole lot going on!

Dynamic warmup exercises

Dynamic warmup exercises

Various hip and

Various hip strengthening, core and balance exercises

Since I’ve moved on from PT, I have started to come up with my new running goals.  These should carry me into 2014 smoothly, and hopefully take me to the biggest goal of all:  completing a marathon!

My Goals Moving Forward

  1. Continue strength training and injury-prevention exercises, no less than 3 days a week.
  2. Slowly increase my mileage and transition back into bona fide running, 3 days a week.
  3. Hire a running coach and focus on improving form.
  4. Complete a 5K in the Spring.
  5. Run a half marathon by the end of 2014.

Notice how there’s no mention of pace in these goals?  In the past, I have been so obsessed with my speed (LACK thereof).  With all that I have gone through (Runner’s Knee, foot stress fracture, plantar fasciitis), I’m just happy that I can still pursue running.  I can’t worry about being slower than the next guy.  I have to be MY best.

I think my goals are very realistic and force me to practice the patience I so desperately need.  Hopefully, I’ll be crossing things off over the next several months and staying injury-free!  Fingers crossed!

What are your running goals for 2014?  

Nov 20

Core and More Cardio Kickboxing at Work

By Janelle @ Run With No Regrets | fitness

As I mentioned in the My Journey section of the site, I am a workout junkie. I love taking different fitness classes and really challenging myself with something new.

My company has a kickass Wellness Program (you can read my essay about it here), and we have a ton of options of fitness classes available to us.  For the past several months, I’ve been taking Core and More class with Ms. Elga Lyle.

Every Wednesday at noon, Elga comes to work to kick our butts for half an hour.  I don’t think I’ve mentioned this before, but I work in a Plant.  So her students consist of a safety manager (my oldest running buddy), 4 mechanics, and an engineer (me).  And other than Elga, I’m the only female.

What is Core and More?

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Nov 18

Philadelphia Marathon Recap: A Spectator’s POV

By Janelle @ Run With No Regrets | race recap

Sunday, November 17 marked the Gore-Tex Philadelphia Marathon and Half Marathon. 30,000 runners and over 60,000 spectators flock to this event, which is now in its 20th year.

I had 3 people to cheer for in this race.  My two oldest running buddies, Mark and Tom, were running the half and full marathons respectively.  And lastly, my boyfriend Bret was running the marathon for the second time.

The Philadelphia Marathon as a spectator! #runchat #run215 Click To Tweet

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Nov 14

My Favorite Boot Camp Class is Back!

By Janelle @ Run With No Regrets | fitness

Hello!  I hope you had an enjoyable weekend and a Happy Veteran’s Day.  My weekend was jam-packed full of fun and included well-needed days of rest since I had some pretty intense workouts every day from Monday to Friday.

Just a few highlights from the weekend:

  • Friday:  My boyfriend’s birthday bash!  We had excellent Thai dinner at Trio with friends, classy drinks at Lemon Hill, and then celebrated at home with carrot cake (his favorite) and more drinks with more friends.  He was so surprised and loved everything!

“Chicken and Waffles” special at Trio!

  • Saturday:   Homecoming Weekend at the University of Pennsylvania, my alma mater.  Best of all was the Penn vs. Temple basketball game in the historic Palestra.  We didn’t win, but it was a hell of a game!

Bill Cosby performed after the Penn/Temple game!

  • Sunday:  Justin Timberlake concert!!  Bought the tickets months in advance and had great seats.  I was an *NYSNC fan back in the day but I’ve never seen Justin live…we had a great time!

Justin Timberlake concert!

But back to fitness, last week was great because my favorite Boot Camp class started!  Boot Camp is a fitness program offered by my company every Tuesday and Thursday for one intense hour!   Thanks to the essay I wrote for my company’s Wellness Contest,  I get to take the entire 10 week session for free!

So what do we actually do in Boot Camp?  Get our butts kicked in a variety of ways!  We focus on the core but work the entire body.  Every time the class is offered, new things are added, but here are a few of the things we do:

  • Standing abs (5 on each side, 50 sets according to my buddy!)
  • V ups to sits ups (1-3 sets of 25)
  • Pushups and variations (3 sets of 10 or 20)
  • Squats and Sumos (3 sets of 10)
  • Reverse Lunges with or without weights (3 sets of 10 on each leg)
  • Squat Thrusts (2 sets of 5)
  • Burpees (2 sets of 5)
  • Planks, Planks, Planks (including side planks)
  • Side Bridges
  • Arnolds (3 sets of 25)
  • Shoulder Shrugs (3 sets of 25)
  • Pushup Lat Row (3 sets of 10 on each side)
  • Banana Rolls (30 second holds)

The instructor for Boot Camp is Russell Burke, and he’s awesome!  Over 60 years old and has the energy of a 20-year-old, he’s a great motivator/drill sergeant!  Everything moves so fast and it’s pretty much impossible to keep up with Russ, but no matter your pace, you will see benefits as it gets easier and you get stronger!

After Tuesday I was SO sore and still had to endure two more days of Physical Therapy and another session of Boot Camp.  Thankfully, Thursday was much easier because we used weights and were less cardio intensive.  Before getting injured, I used to be comfortable with 7-pound hand weights, but I didn’t want to overexert myself and worked with 5’s.  The funny thing was that for most of the exercises, 5 pound weights were too easy for me.  So it looks like I’m in pretty good shape thanks to Physical Therapy!

Here I am after last Thursday’s workout…not nearly as beat as Tuesday but feeling great!

Boot Camp Class finished!

I am a big proponent of strength training as a runner, so Boot Camp always fits very well with my training goals. Of course I’m not signed up for any races yet, but this class will help keep me strong, especially since my last day of Physical Therapy is tomorrow! I’m really glad that he’s incorporating more dynamic stretching during the workout.  We seem to be focusing more on the hips too, which is still a weak point for me.

I look forward to the next couple of months!  Have you done Boot Camp?  What’s your favorite workout (besides running)?