It’s getting to be that time of the year when the real training begins. I need to start getting used to being on a schedule. Here is my first attempt in a while to plan out my workouts.
I have a meeting after work where the local Democratic candidates for the U.S. House Of Representatives are speaking. The speakers will be Alan Grayson, Val Demings, and Will Bronson. I am lucky to have heard both Val Demings and Alan Grayson speak before and know it will be a great meeting. I usually don’t get home until 9 from these meetings and there is no time to workout. It works out because I probably do not take as many rest days as I should.
Morning – The New Rules Of Lifting For Women Stage One Workout B Number Five
I am really gaining a lot of strength following this program but about a month I am starting to get ready to move onto Stage Two. Each workout has five exercises which is great for simplicity but it gets stale pretty quickly.
After Work - Run
No particular distance. I am running by feel until I start the base building part of half training at the end of August.
After Work – Run
Probably anywhere from three to six miles depending on how I feel.
Morning – The New Rules Of Lifting For Women Stage One Workout A Number Six
After Work – Run
Easy run while watching terrible TV on Netflix.
My last 5K in the Lakeland Runners Club Watermelon 5K series. In case you missed the other three races you can find them race one, race two, and race three. Maybe this will be the one where I finally run a sub-30 5K? (Please cross your fingers for me.)
Wednesday: 6 Miles Total (Including Warm-Up), 3X1600 With 800 Jogs, and a Cool down
Thursday: 2 Miles Easy
Saturday: 11 Mile Long Run
Total Mileage: 21.88 Miles
Strength Workout: 1
I stuck to my new training plan but it was a lazy week for me cross training. I have had a lot of time off in the past few weeks (using up my remaining vacation time before it expires on January 1.) It is much more difficult for me to get motivated when I have time at home, as opposed to being on my normal routine with work. This weeks Yoga class was taught by a different teacher who was a lot more difficult. I think it will pay off to try different classes taught by different teachers to get more variety.
Have you been following the Hot Chocolate DC 15K/5K disaster? It is like a train wreck that I cannot look away from. The posts just keep coming and people are really angry. I am so thankful to have never experienced anything remotely that terrible while racing.
Thoughts: Running my first 15K was amazing! It really reignited my excitement for my half. I was not sure heading into the race if I would enjoy running a longer distance race as much as a 5K but I was wrong. This race also taught me that I need to practice more with fuel and need a few longer runs under my belt.
I am slacking with the strength training and need to make sure to get at least two days of a full body strength workout every week.
Sunday: Yoga (Perfect recovery from Saturday’s race.)
Two 45 minute easy runs, probably on Monday and Thursday. Two full body strength training sessions. Wednesday will attempt to arrive on time to the Yoga class I missed last week. Saturday will be a speed workout 3x800m at a pace of 6 minutes and 10 seconds.
August could not have ended on a more perfect run. It rained all day yesterday and I was able to get out right after the storms passed. The humidity was moderate (for Florida) and the weather had cooled off significantly. My legs felt great and for the first time in a long time, I felt like my training was actually paying off. I felt strong and powerful. It just goes to show, that just when you are starting to freak out (like over an upcoming 15K), one good run can put you right back on track.
August was my first month of Half Marathon training. I have been under my goal mileage every week but I feel mostly on track. The training specifics can be found on my Workouts page.
My monthly mileage was my highest month ever.
My most commented on post in August, and one that I had so much fun writing, is the 30 Before 30 list. I am turning 30 at the end of September, feeling kind of depressed about it and want the experience to be a positive one. I have a few updates coming up, so stay tuned.
My favorite restaurant experience in August was finally eating at The Ravenous Pig. It was just amazing and I cannot wait to go again.
Monday: Jillian Michaels No More Trouble Zones DVD 40 minutes
Tuesday: Elliptical 30 minutes
Wednesday: Ran 2.79 miles in 42 minutes
Friday: Ran 3.33 miles in 50 minutes
Saturday: Ran 4.27 miles in 1:04
Goal Miles: 14
Total Miles: 10.39
Thoughts: I cannot get myself to workout on the first day of my period (hence the rest day on Thursday of last week.) Not sure if it is hormonal or mental but I just always take that day off every month. I am really starting to like No More Trouble Zones. It is a challenge but in a good way. The different types of ab work is particularly effective in this workout and I am feeling and seeing some results from it.
Plan for Week Five
Sunday: First attempt at a Tempo run. 2.8 miles in 39 minutes. I had a difficult time keeping a 11 minute per mile pace for the two ten minute sessions. This is my first attempt at a Tempo run and I can only hope that further attempts will be more successful.
Mileage Goal: 17
Strength Training:No More Trouble Zones and Nike Training Club two times. Planks for my goal of a one minute plank which is number 10 on my 30 Before 30 list.
I am loving the app Picplz which lets people who use an Android (or iPhone) phones share pictures and use different filters on them. It is similar to instagram but those of us not using iPhones can use it. I love the community aspect and how easy it makes sharing your photos. Plus it’s free.
Two of the pictures I took from my run on Saturday.
Tuesday: Elliptical 30 Minutes and Yoga for 20 Minutes
Wednesday: Jillian Michael’s No More Trouble Zones
Thursday: Power Yoga
Friday: 4.37 Miles
Saturday: 4.57 Miles
Goal Miles: 14
Actual Miles: 13.08
Thoughts: Power Yoga is hard! I streamed this workout from Netflix and it was very difficult but in a way that adding this to my regular routine would be amazing. The No More Trouble Zones DVD was a challenge but changing up my strength routine regularly leads to better results. I will be sticking with this DVD for now. My mileage this week was much closer to my goal but still off by a mile. I had planned on running on Thursday but lightening touching the ground in my neighborhood scared me off. Hopefully this week I can reach 14 miles.
Plan for Week Four
Run 14 miles this week follow by three sessions of 5 x 30 second strides. This is my last base building week and then I have a mileage increase and the workouts will vary more. At least one more session of No More Trouble Zones and another go at some Power Yoga.
How did your workouts go this week? Did you try anything new?
The week I begin training for my first half! It is now 16 weeks before I cross the finish line in St. Pete.
Sunday – Elliptical 35 Minutes, 30 Day Shred Level 1
Monday – 4.5 miles at easy pace
Tuesday – Interval Circuit at Studio One Wellness (I have wanted to workout here for awhile but it is a bit spendy. Luckily, a Groupon popped up on Saturday for 5 classes for $25. Now I can try before I buy and I am really excited.)
Wednesday – 4.5 miles at easy pace
Thursday – 4.5 miles at easy pace
Friday – Rest
Saturday – 4.5 miles at easy pace plus Nike Training Club 30 minutes
Do you have an awesome core routine you would like to share?
Do you have a specific area you are working on?
Heather from Dietitian on the Run is hosting a July Yoga Challenge. I will be participating because I do not do yoga frequently but would like to. Doing exercises outside of your comfort zone not only keep things fresh but help you stay in shape.