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.
5 mins after finishing and a post race self snap from yesterday :) Not a real progress pic because I’m super bloated from a combination of carboloading starring 2 rounds of ice cream, plenty of pasta, and 3 bananas in less than 24 hours as well in possession of that dreaded post-long-run belly, but my arm has the itsiest bitsiest amount of definition so I’ll take it :)
**that Livestrong-like bracelet is the coolest thing EVER. the race charity promotes skin cancer awareness and they gave out bracelets that change from clear to bright purple depending on intensity of UV exposure!
Today: 75 mins heated power vinyasa yoga, 4 miles recovery run @ 8:00, 10 min ab workout app, lots of time spent icing my knee. Tonight: 50 pushups, stretch
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 :)
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 :)
To Do Tomorrow:
Yoga yoga yoga!!! (Or pilates)
Recovery run…and actually do it at a recovery pace ha don’t just do it fast to get it done
Serious work on the splits!
Early to bed :)
Todayyyy: 5 miles @ 7:30, some strength, 2x 10 minute “Ab Workout App” ab routine (**get it, it’s free and awesome!!), 50 pushups, stretching, iced and rolled my foot with a lax ball :/
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.
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 :(
Mini goals for this week (not formally in training plan/running related):
Continue with 50 pushups/day
Wall sits while brushing teeth.
Walking lunges while waiting for eggs/oatmeal/etc. to cook.
Keep stretching. Splitsssss.
Finish Ultra Marathon Man.
Yoga: Work on headstand, even if just on wall. Low plank. More stability in crow pose.
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 :)
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 :))
Need Yoga/Stretching Vids & Side Stitch SOS
Please reply or message me suggestions for short (10 minutes or so) yoga or stretching videos or any advice about how to prevent/help side stitches when running! Thanks so much I love you allll!! :)
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!
I wanna be able to do this which meannsss….time to stretch! Every time I watch tv this week: stretch + full Nalgene of water :)