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!
Forced rest/injury day :( Done: 1 hour “Core Balancing” Yoga, Tone It Up Arms, Chelseaalysse’s ab workout, Tone It Up Love Handles workout, POP Pilates You’ve Got Abs, POP Pilates Intense Ab Workout, 50 pushups, POP Pilates Inner Thigh Insanity. Do: 50 more pushups, stretch, look like a complete dweeb wearing my running shoes to the baseball game tonight to avoid hurting my feet even worse :(
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
Trained like a champion today :) Sculpting Pilates/Yoga Fusion, 6.5 mile run, POP Pilates Intense Ab Workout, 50 pushups, intense arm workout, weighted lunges and squats, Deep Stretch Vinyasa. BOOM. The deep stretch yoga wasn’t as stretch-y based as I was expecting, but oh well. Also I bought the book Ultra Marathon Man by Dean Karnazes and I’m a SUPER fast reader so I’m already at the part where he’s about to attempt a marathon on the South Pole. He’s absolutely insane but so inspiring just in terms of that love and passion for running that you can’t really explain, it just happens. I’ll post some of my favorite quotes and things when I’m done, but so far I’d definitely recommend it :) Oh and I’m volunteering this weekend at the triathlon I did a few years ago! Tomorrow is packet stuffing and answering questions at the expo and hopefully I’ll get some cool free stuff and then Sunday I’ll be cheering on runners and bikers at the turnaround and handing out water :) I’ve never volunteered at a race before and it’s always been on my to-do list so I’m happy to be finally making it happen because if you’re a runner you know what a difference a great bunch of volunteers can make during the last few miles of a race <3
That kind of day :) This morning’s class was Sculpting Pilates/Yoga Fusion and it was AWESOME. A lot of resistance bands, light weights, plyometric training, plus the usual planking, downward dog, and warrior circuits. Came home and went for a 6.5 mile run followed by 5 minutes in the tub with the water as cold as possible (ouch!). So semi experienced my first ice bath! Except really not…haha. Did my 50 pushups and this POP Pilates Intense Ab Workout now it’s lunchtime and then heading to my country club for an intense 30-45 min upper body/legs strength session and then afternoon at the pool :) Possibly going to Deep Stretch Vinyasa tonight at 6. So yeah super intense awesome feel good day :))
At the beach until Friday :) Buttttt I WILL NOT SLACK. Plan for tomorrow: up at 7:30, workout at 8 (5k or more on treadmill at maximum effort, POP Pilates Intense Ab Workout x2, weights if the gym here has them), breakfast on the beach then showering and heading into Chicago to see a friend! Planning on packing a bottle of water, an apple, and some almonds in my purse to stay hydrated and keep my metabolism revving, but I’m open to trying some delicious Chicago street treats if any catch my eye :)
Obsessed with this picture and cravingg an intense, inspiring yoga class. Half marathon recovery today so no running but I got a little carried away with the workout videos..
Abs: 3x this AWESOME ab workout by chelseaalysse, 8 Minute Abs Level 1, POP Pilates Intense Ab Workout
Cardio/Arms: Light weights and this annoying but useful Upper Body Cardio Workout which takes forever but really works your arms and can be done in bed or while watching tv :)
Legs/Butt: Awesome, painful Super Butt Workout by POP Pilates
Try any/all of these! I did every one while watching tv so you have no excuse!
p90 what? Doing this instead of Ab Ripper X from now on! →
Just did this POP Pilates Abominable Abdominals video and I looooove it :)
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!
Ab video is here. It’s a really tough one, so take breaks if you need to! If you can’t hold a minute wall sit or do 10 pushups yet, it’s okay to stop, breathe, and then pick it back up. Even with the cardio intervals in between, the whole workout will take less than the time it takes to watch one tv show! Get ready, get set, get fit! :)
Rest Day
No running today so I did 3 rounds of this Intense Ab Workout by POP Pilates (maybe my new favorite ab workout, you can really feel each part of your abs as you’re targeting them!) and a POP Pilates Arms, Chest, & Shoulders Workout as well. I’ll post my training plan for this week soon!
10 Minute Inner-Thigh Workout →
My mom STILL isn’t here yet and I’m sooo hungry so I did this to pass the time. It won’t make you sweat, so do it any time you’re waiting for dinner to be ready or a friend to come over!
