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!
Sooooo sore. YESSSSS haha I would have been so disappointed if I wasn’t. But you know when like you turn your ankle or wrist or anything like that and you can feel allll those little baby muscles? Yeah I love it :) Today: went to a SUPER INTENSE heated 60 minute Power Vinyasa Yoga class. I was DRIPPING sweat and new ultimate goal: running man. Do you guys have on tips on how to make that happen, other than just working on arm strength? At least half the class was doing it so I know it’s possible, but it looks…impossible haha. After yoga I went to the grocery store and then did a 3 mile recovery run outside. As a little experiment, I mixed 1/2 tbsp unsweetened cocoa powder with a plain Chobani…I don’t recommend it at all. MAYBE frozen it would taste okay, but I basically gagged it down :( Oh well. Now p90x Ab Ripper X, 50 pushups, shower, then workin on my
fitness splits while watching some tv and relaxing :)
Awesome motivation :) And I FINALLY RAN TODAY!!! Foot is not 100%, but it was tolerable. Easy out, hard back 3 miles on rolling hills followed by a 10 minute/5 mile ride on the upright stationary bike, quick strength session, Nike Training Club 15min Ab Burner workout, and p90x Ab Ripper X. Now 50 pushups + stretching.
Got my ass to the gym and did 5 miles @ 7:30 pace + strength which was killlaaa because let’s just say a…frenemy…was there and I wanted to put him to shame (succeeded<3) + p90x ab ripper x :)
*p90x link is awesome because it explains all the exercises so you can print out and do without the video!!
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
5 miles of rolling hills, p90x ab ripper x, 50 pushups. To do today: shower, brunch with a friend, volunteer @ triathlon expo <3, stop by running store for magazines and flyers, stretch, read Ultramarathon Man, out with two of my best friends (twins) who just got back from vacation in Greece :)
Just did this POP Pilates Abominable Abdominals video and I looooove it :)
Did 6.5 miles instead of 5.5 miles because I can. Hot as hell, rolling hills the whole way and a ton of wind resistance on the way back but I flewww the last 1.5 miles. Sprinted the last quarter mile and feel a little like I’m gonna puke but don’t mind that at allll- it’s proof I got the job done right :) Time for p90x now then hopefully a yoga vid, any recommendations?
Yesterday: 3x POP Pilates Intense Ab Workout, arms, “everyday” goals completed, skipped the run and did two hours of intro & level 1 krav maga! It was awesome and I got soo sweaty doing it. Now: Out for a 5.5 mile run, then p90x Ab Ripper X, “everyday” checklist, more arms because my arms aren’t sore from yesterday, and maybe some more abs and stretching or yoga too :) Have a healthy day!
A bunch of you have asked about how to get better cross country times so here’s an AWESOME training plan by Hal Higdon, a guy who’s famous for his marathon training plans :) My track workout today was awesome! The other runners were all older but SO nice, helpful, and encouraging and told me my goal of a 20minute outdoor 5k is totally doable. Anyway we did a mile warmup at 8:00 pace, then I did 4 400s at 97-105 second pace, jogging 300m between each. Rested 5 minutes, then did 4 more 400s jogging 300m between each, jogged 400m, gave it my ALL on the last 400m repeat and ran it in 95ish seconds :) I ran the whole thing with a super nice former college xc runner. I kept up with her for the first couple repeats, started falling behind by 10 or so seconds towards the end, but raced her on the last one which felt so so good :) Then we did a mile cool down and some stretching. I can feel the lactic acid in my legs and looooooove it <3 Definitely going back next week! Seriously guys, if you have the opportunity to run with a local running group, PLEASE do it! There was another newbie who was just trying to get her mile time down to 12 minutes, and the members helped her out as much as they helped me. Track workouts are hard and require a lot of willpower to keep going, but I’m so glad I pushed myself out of my comfort zone by going and running my best. In total ran between 5-6 miles today, and this morning did Level 3 of the 30DS and p90x Ab Ripper X as well as my “everyday” goals from this weeks training plan (here). I also got a rx for birth control to hopefully the boobies will come back soon ;) Next week: I will run all 12 400s
Yes, it’s 4th of July weekend. No, that’s not a good excuse. No time/equipment/place to run? Do the 4 minute workout followed by Levels 1 & 2 of 8 Minute Abs or P90x Ab Ripper X. Got 30 minutes and want to combine cardio, strength training, and abs? Try Level 3 of the 30 Day Shred- it’s not a big deal if you just do the weighted moves without weights :)
Exercise Log Week of 6/29/11
S: 5k road race (24:43), leg press, 8 min abs L1&2
M: L3 30DS, 8 min abs L1&2, 5.5 mile run
T: 15mins treading water vigorously, stairs (see waterpark post), 8 min abs L1&2
W: 2.1 mile run, sprints, 8 min abs L1&2, 4minWO, 2min wall sit
T: 10.3 mile run, bare bones strength routine
F: 21:37 treadmill, 8 min abs L1&2, 20 pushups, some weights
S: 5-4-3-2-1 workout (2.41 miles, splits 6:38—>5:49), some weights, 10 pushups, L1 8 min abs, p90x ab ripper x, 1 min plank, 2 min wall sit
Total mileage: around 27 miles! :)
So I failed at doing the 4 minute workout every morning/day, and should have added in level 3 of the 30 day shred on short runs and/or rest days. But I ran 6 out of 7 days so that’s goood. Also got some speed workouts in, did two distance days (including 10.3 miles, yay!) and had a new PR both outdoor and on the treadmill :) If only the treadmill one could translate into that kind of time outdoor. ajsdfkajlf.
Just did the most awesome speed workout from shortshortsandshoelaces! It’s called the 5-4-3-2-1 workout and you can read more about it here but basically just 5 minutes hard, 30 second break, then 4 minutes, break, 3, 2, 1. I did a little variation on this and rather than sprinting all out just aimed for negative splits, but at near-maximum effort. I was on the treadmill so I did 5 minutes @ 9 (6:38 pace), 4 minutes @ 9.1 (6:35 pace), 3 minutes at 9.3 (6:27 pace) then really pushed it and did 2 minutes at 9.5 (6:18 pace) and 1 minute @ 10.3 (5.49 pace!!). I LOVED this workout because you’re pushing yourself but as you go faster you know you’re closer to being done, and have to do each portion for less and less time. Next time I’ll definitely aim to go faster from the beginning. In total I did 2.41 miles in 16.15 minutes, but the times/distances are a little off because of the time it takes the treadmill to get up to speed after each break :) After running I did 20 weighted (12.5lb, overhead) walking lunges, 20 pushups, Level 1 of 8 Minute Abs and P90x Ab Ripper X. My feet/legs are sore now YAYY! Even when I do a long distance or what I think is really fast workout, my feet/legs rarelyy get sore, so I LOVE when they do. I live for that proof/reminder that I pushed myself to my limit <3