Training Log Week of 9/19/11
**This week is so not typical of a normal week ha. Because I was trying to do 19 on my bday (and had never done more than 14 miles before) I took things SUPER easy and took a LOT of rest days. My only goal this week was to be rested and ready for Saturday, while keeping my mileage steady to avoid provoking my achilles any more.
Monday: rest day. abs.
Tuesday: 8 miles @ 7:30, 10 min ab app, abs pyramid, 2 min wall sit, 10 pushups
Wednesday: 5 miles @ 7:30, 10 min ab app, 10 pushups, 2 min wall sit
Thursday: 5 miles @ 7:30, 1 mile @ 6:00, 10 min ab app, 10 pushups
Friday: rest day. abs.
Saturday: 19 miles!!! Splits all over the place…seriously everywhere from 10:15-7:00 ha.
Sunday: rest day.
Total weekly mileage: 38 miles
Thoughts: SO MANY FREAKING REST DAYS drove me a little crazy but allowed me to keep my mileage steady and avoid injury and RUN 19 FUCKING MILES ON MY 19TH BDAY!! :)
Yesterday: 5 miles @ 7:30, 10 min ab app, 10 pushups.
Today: 5 miles @ 7:30, 1 mile @ 6:00 <3 10 min ab app, 10 pushups.
Abs :) Today: 8 miles @ 7:30, 10 min ab app, 50 regular crunches, 50 diamond crunches, 50 right, 50 left, 50 right, 50 left, 50 diamond, 50 regular, 25 in & outs, 10 pushups, 2 min wall sit. Also a girl who I’d never talked to before but apparently is one of my neighbors came up to me in the hallway tonight and was like, “OMG, do you seriously run at 8 (the speed on the treadmill) for an HOUR?!” Apparently she was at the gym with me this morning and yeah that felt awesome :)
Training Log Week of 9/12/11
Monday: 4 miles @ 8:00 then 1 mile @ 6:49 for a total of 5 miles. Killer ab workout, strength.
Tuesday: 5 miles @ 7:30, 10 min ab app, 1:15 radiant vinyasa yoga
Wednesday: rest day! pop pilates Intense Ab Workout and Flat Abs challenge
Thursday: 8 miles @ 7:30
Friday: 3 miles @ 6:40 and 2 miles @ 7:30 for a total of 5 miles. 10 min ab app.
Saturday: 14 miles!! First 8 @ 7:30, second 6 @ 8:00. Felt like absolute death after but new 13.1 PR, distance PR, and generally awesome :) 80s dance also deserves a mention- danced allll night :)
Total weekly mileage: 37 miles
Thoughts: Well clearly strength sucked. Buttt even though I took 2 rest days for the first time in forever, I just felt really good and strong and taking the rest was definitely a smart move. It allowed me to get in two longer runs without pushing my mileage up, and I’m super happy about the 14 :) Still REALLY nervous about attempting to do 19 on my bday (Saturday!) so planning on an easy week and hoping for the best!
beautiful beautiful beautiful day :) gym by 6:45, 5 miles @ 7:30, 10 min ab app, showered, absolute feast of a breakfast (3-egg-white omelette with tomatoes and spinach, toasted almond butter sandwich on light whole wheat bread, kashi fiber twigs soy protein grahams and honey puffs cereal with skim milk, plenty of h20), class (states & markets), cleaned my room, started doing laundry, now doing work/laundry until yoga at 4:30 :) hope you’re all having healthy, happy, productive days!!
daily total: 5 miles @ 7:30, 10 min ab app, 1:15 radiant vinyasa yoga
FINALLY a pretty good workout :) 4 miles @ 8:00 followed by one mile @ 6:49 for a total of 5 miles. Then did this KILLER ab workout (video ends early, sorry!) and a good strength session :) Icing the ankle, being super studious, and looking forward to yoga tomorrow!! Also possibly doing a round of ab ripper x before bed :)
Training Log Week of 8/29/11
Monday: 5 miles @ 7:30, solid strength, 2x pop pilates intense ab workout, 50 pushups
Tuesday: 90s mins heated power vinyasa yoga, 4.5 miles @ 7:03, 50 pushups, 8 min abs level 2
Wednesday: 6.5 miles rolling, Wonder Woman strength, 10 min ab app
Thursday: 5 miles @ 8:00, 8 min abs level 2, 50 pushups
Friday: 12 miles @ 8:00 (longest training run yet, yay), 40 x 15lb lying db chest press, p90x ab ripper x
Saturday: rest day & 12 hours of driving & lobstahhh
Sunday: early morning 3.1 @ 7:30 at the hotel, 10 min ab app, move in day! (strength-ish)
Total weekly mileage: 36.1 miles
Thoughts: Another week with little to no speedwork, but possibly achilles tendonitis :/ It’s the back of my ankle that hurts, even just pressing on it or moving it the wrong way, weirdly though hurts much more in sneakers than in flip flops and hurts more walking in sneakers than running. Icing a lot and doing specific achilles stretches and hoping it calms down, but until then just continuing with maintenance runs @7:30-8:00 and keeping mileage steady. NEED TO DO MY PUSHUPS. Make sure to eat enough now that I’m back at school. Schedule workouts and lifting and GET MORNING WORKOUTS DONE. Relax and enjoy the first week of sophomore year!
5 easy miles @ 8:00, stretching, icing back of right ankle (possible achilles tendonitis NOT GOOD). NEW FAVE POST-WORKOUT SNACK: Eggo Chocolate Chip Waffles (200 cal and the kind of simple carbs you need to repair muscle asap) and 6 TBSP egg whites (50 cal) in an omelette with a shredded skim mozzarella cheese stick (60 cal). 310 calories and 22g protein, and SO YUMMY. Still do to: abs, 50 pushups.
Wonder Woman Strength Routine!
Wonder Woman’s got muscles! Try this routine to build some of your own :) Most of the exercises are done with a 15lb dumbbell in each hand, but feel free to use lighter or heavier weights as needed! Cute little animations can be found here.
3 sets of 10 reps with 15lb dumbbell in each hand: standing shoulder press, seated incline press, bench press, standing reverse flies, weighted reverse lunges (weights at shoulder level)
3 sets of 10 reps with 10lb dumbbell in each hand: book openers*, standing bicep curl, standing hammer curl, weighted alternating side bends
Other: 3 sets of 10 reps chest press with 20lb dumbbell each hand, 30 squats, 30 bench dips, 50 pushups, 10 min ab workout app, stretch
*I couldn’t find a description for this one so I’ll try to describe it for you. It’s great to do during wall sits! Basically start with your arms like you were going to do a hammer curl, but with hands/weights touching in the center just below your chest, and the weights vertical. Then, keeping elbow at a 45 degree angle, open your hands like you were opening a book, bringing the weights parallel to your sides, a few inches below your chest.
I refused to accept excuses today. I was sooo tired, but dragged myself out of bed, knowing I needed to get some fuel into my body if I wanted to complete my long run. Since I had to wait for my food to digest anyway, I took a two hour nap and then left for the gym. My calves were SO sore and I debated just running 8, or 6, or 4, or 3 miles but as always once I started I wanted to finish the job right. The last 2.5 miles were killer because my ipod sound got all screwed up so I was running alone, on the treadmill, in silence, but I distracted myself by counting down the remaining 20 minutes in my head and before I knew it I was done :) 10 miles @ 8:00 pace followed by .5 mile @ 15:00 @10% incline and .5 mile @ 15:00 @12% incline for a daily total of 11 miles. I ate a pure protein bar during my 15 minute cool down and then ran to the grocery store for my new obsession Arctic Zero. I had such an “I’m a runner” moment, power walking through the frozen food section and then eating my pint at one of the tables outside, dripping sweat, my legs elevated on the chair across from me. Oh and I wore a shitty sports bra so I had legit sweat rings around each boob, like when you put a tshirt on over a wet bikini. SUPER HOT. Literally could not have looked any worse/weirder and couldn’t have felt any better :) When I got home I completed this ab/arms workout 3x and now it’s time for some MAJOR stretching and icing because my calves have NEVER been so tight :/ Any suggestions?
Tomorrow: Long run of AT LEAST 10 miles + this awesome abs/arms workout. Wahhhh.
Today was an exciting day with lots of firsts :) I slept in until 9 for the first time in a while, inhaled breakfast, and then did a 90 minute (my longest ever/the longest offered) session of heated power vinyasa yoga. Literally had POOLS of sweat all around me but I survived :) After yoga I went to the gym and did yet ANOTHER recovery run because my legs are STILL sore and heavy. 5 miles @ 8:00. Short ab workout then home. I made a super quick lunch (almond butter sandwich on wheat bread, Chobani, mini pretzels) and took it into the bathroom with me for my first (kind of) ice bath! I didn’t actually use ice but I set the water to the coldest possible setting and stuck it out for 15 minutes. Hopefully it helped! Still to do: eat vegetables, grocery store, pick up little sisters from their first day of school, more abs, 50 pushups, breakfast for dinner & One Day with a friend :)
I got the craziest idea in my head today. I’m young for my grade, so I turn 19 on September 24th, which is conveniently on a Saturday this year. WHAT IF I ran 19 miles for my 19th birthday. I’ve never run longer than 13.1 miles and my bday is exactly a month away. I don’t know if I’d do 19 at once or 12 in the morning and 7 in the afternoon or what but ajskfjalsdjfl I think this may have just become a real goal.
Today: Moderate 5 miles @ 7:30 followed by strength and 10 min ab workout app. 75 mins heated power vinyasa yoga. 50 pushups
I just found this old Adidas ad and I love it :) My legs are so tired. They’re sore too but mostly just like…heavy, idk. Today: Woke up and did a light arms and abs workout while watching Secret Life, then took my sisters downtown to meet my parents for lunch. The second wave of post-half-marathon exhaustion hit me on the way home. I wanted to take a nap but knew I’d end up just watching tv or facebooking so I ran inside, changed clothes, and went right to the gym. My calves felt really tight and sore and I needed a middle-distance recovery-ish run so I ran from my country club to my house and back for 4 miles @ 9:06, then hopped on the treadmill and did 2 more miles @ 8:00 for a daily total of 6 miles. Immediately post-run I threw on my spandex for an hour of heated power vinyasa yoga. Meeting my bff for shoe shopping and then dinner at Panera, but hopefully home in time for the re-run of Pretty Little Liars :) I will not let myself watch PLL unless I do my 50 pushups and stretch during the commercial breaks. I’m still exhausted but overall great day and my run, especially the outdoor part, was just so relaxing and enjoyable and nice :) If you haven’t worked out yet, GO DO IT. I promise you you’ll feel better when you’re done <3
Training Log Week of 8/15/11
Monday: 3 miles rolling run (first day back from injury),
Tuesday: 5 miles @ 7:30, some strength, 2x 10 minute ab workout app, 50 pushups, stretching and rolling foot
Wednesday: 5k treadmill PR 19:59 (2.8 miles @ 6:27, sprint finish), SUPER intense strength session, “Awesome Abs 2.0,” 50 pushups, another mile @ 6:00 for a total of 4.1 miles
Thursday: 60 mins heated power vinyasa yoga, 3 miles rolling recovery run, p90x ab ripper x, 50 pushups *SO SORE :)
Friday: 75 mins heated power vinyasa yoga, 4 miles @ 7:30, 1 mile @ 12% incline @ 15:00 for a total of 5 miles, 10 min ab workout app, light strength, 50 pushups *still sore
Saturday: 60 mins slow flow yoga, 10 min ab workout app
Sunday: Half marathon! 13.1 miles in 1:53:43
Total weekly mileage: 33.2 miles
Thoughts: Perfect week and finally really focused on strength & stretching.
This week: Keep doing yoga, intense strength, heavy ab workouts, continue with 50 pushups/day, more water, more stretching at night :)