5/4/2020-Run + Strength

Outdoor Run +

Back/Biceps

  • 5:15 am, BG: 133, Start strength
    • 3 x 12 Stability ball dumbbell low rows/ 12 resistant band curls
    • 3 x 12 Hinged reverse grip dumbbell low rows/ 12 resistant band curls
    • 3 x 12 Hinged dumbbell reverses flies/ 12 resistant band curls
  • 5:39 am, BG: 167, 1.0 U correction
    • 3 x 12 Pull ups (wide/narrow/close grip)/ 12 resistant band curls
    • 3 x 12 Tricep Dumbbell kickbacks/ 12 resistant band curls
    • 3 x 12 Band Lat pull downs/ 12 resistant band curls
    • 3 x 12 TRX high rows/ 12 resistant band curls
    • 3 x 12 Mini band Y raises/ 12 resistant band curls
    • 3 x 12 Bosu ball Dumbbell pull over/ 12 resistant band curls
    • 3 x 12 Sumo stance kettle bell up right row/ 12 resistant band curls
    • 3 x 12 TRX roll out/ 12 resistant band curls
    • 3 x 12 Plank low rows (6 each side)/ 12 resistant band curls
  • 6:32 am, BG: 173, End strength, 1.8 U correction/Pre-bolus for breakfast
  • 6:41 am, BG: 160, Start walk
  • 6:53 am, BG: 156, End walk
  • 7:02 am, BG: 146, 30 mins post workout

Today I started early to try to knock out my strength block and run before work but the dawn phenomenon hit early in the strength session so I had to correct with some insulin to avoid going high. According to my CGM, I stayed right at the peak of normal range and never went out of range. When I finished my strength set, I debated with Marty whether I should run then with active insulin on board or wait until after work and time it so there wouldn’t be active insulin on board. It wouldn’t be the first time but generally I try to avoid it so I decided to wait until after work to run. Since Miles had been waiting patiently for me so he could get in his workout, we took a quick family walk to the park and back instead.

Today’s strength workout was courtesy of Keith* and as anticipated, it didn’t disappoint. Don’t let my low average heart rate fool you**, this was a tough one that I’ll definitely be using again. Upper body strength has always been my weakness so I’m looking forward to really tightening that up with these targeted workouts.

Bosu Ball Dumbbell Pull Over (video) It’s the stability on the ball that makes this tricky!
  • 2:47 pm, BG: 129, 1.6 U correction from lunch
  • 3:29 pm, BG: 131, 1.1 U correction from lunch
  • 5:23 pm, BG: 144, Start run
    • ~5:58 pm, BG: 107, 3 gummies @ ~mile 3.5
  • 6:13 pm, BG: 81, End run
  • 6:43 pm, BG: 94, 30 mins post workout

This afternoon was a beautiful day for a run! Marty & Miles came with me and this pup was in his glory! My legs felt heavy but we got it done. My BG management was a little wonky today. I was trying to time my lunch*** so it would fuel my entire run but around mile 3.5, my BGs started to drop like a stone****. I had 3 gummies to prevent the oncoming low and kept running. When I got home and tested, my sensor was reading 78 and a quick blood test showed 81. I dropped down to 77 before the gummies started to bring me up again. Still in range so I’ll take it!

Today was a roller coaster for my workout blood sugars but tomorrow is a new day and another chance to get it right! As Des Linden says, “Keep showing up.”

*Keith is a machine! Feel free to hit him up on facebook if you’re looking for customized workouts to help you reach your goals.

**My average resting heart rate is typically in the 42-48 beats per minute range so 82 is definitely elevated for me. The more your exercise, the stronger your heart becomes. The stronger your heart becomes, the easier it is for your heart to circulate blood through your system (meaning fewer beats per minute). Generally speaking then, a lower heart rate means a stronger, healthier heart. Your heart rate is just one factor that can help you measure your overall health.

*** I had a spring mix salad with a bit of olive oil, garlic and parmesan cheese with sardines and scrambled eggs. Low carb, high protein and high fat around 1:00 pm (and soooo good!). I also had a handful of mixed nuts for an afternoon snack just before 2:00 pm. I did dose for all of this and corrected a bit when I started to see the rise start too early, so I still had a tiny bit of active insulin during the beginning of my run, which was likely what caused the quick drop today.

**** It didn’t help that I turned off my “alert before low” alarm and forgot to turn it back on before my run. Whoops!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

Published by Jenny Nat

https://t1-athlete.training/about/

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