Workout Recap 3/17 - 3/23

Not much to see here...

I felt rotten all week.  Not sick, just tired, totally unmotivated, and worn out.  

Monday - CXWORX and 5 treadmill miles.  This run started the week long fiasco with my foot.  I got through the run and got off to discover my lovely ball of foot pain.

Tuesday - REST.

Wednesday - CXWORX and Body Pump with some cardio on the elliptical afterwards.  I hadn't been to a full Body Pump class in a couple of weeks, and I could definitely feel it the next day.

Thursday - 6 super crappy, awful miles.  Man, I can't even describe how rough this was.  It was the first day of Spring, and GORGEOUS outside, but I had the worst run I've had in a really long time.  I stopped after 5 miles and called for a ride.  I got home and changed shoes and did one more slow mile around the neighborhood.

Friday - REST.  Trip to the foot doc.  (A OK to keep running)

Saturday - 11 miles.  I used my new arch supports for the first time, and it was rough.  My feet hurt, and my hips and calves got really tight.  It was also incredibly cold and windy, and I think I was close to having frostbite on my hands, even with two pairs of gloves.  Another rough one...

Sunday - 11 miles of SWEET REDEMPTION!!! FINALLY!  I finally felt like ME again!  I ditched the arch supports... and just ran.  No pain in my feet or hips or anywhere.  I had some pace again, and just felt GOOD!  

This week taught me a lot.  I need to take the good with the BAD, and mentally fight through.  I truly believe over half my battle this week was mental.  I was tired and run down, and let the pains and the bad runs get the best of me.  On to a new and better week!

Workout Recap 2/24 - 3/2

Well March came in like a lion in Nebraska.  We had a lovely dump of snow yesterday, and some wicked cold.  I made it outside twice last week despite snow and cold, we'll see how this next week shapes up!

Monday - CXWORX 30 minutes and Body Pump 60 minutes.  I normally always run on Mondays.  I decided to mix things up a little this week and take my cross training day on Monday.

Tuesday - 6 miles, 7:47 avg.  I think I blacked this run out for a reason, it sucked.  I mean it was hard.

Wednesday - CXWORX 30 minutes and 8 miles outside.  SLOW and easy.  I seriously felt like I could have ran forever!! The sidewalks had some snow and ice on them in spots, so I slowed it way down and just enjoyed everything about this run.  I went out after work, but luckily it's staying light later into the evenings, and one more week until we get to spring our clocks forward!!

Thursday - Cross training 30 minutes on the elliptical and a few weights.  Kept this really easy.

Friday - Long run 17 miles.  It was 13 degrees when I started, so I was prepared to loop home after 10 and finish out on the treadmill, but it actually was perfect outside!  I had to loop back after 10 because I didn't carry any fuel because of the cold.  I grabbed a Gu and ate half and some Powerade and headed back out for the last 7.  It felt really tough at the end.  I think I tanked out so bad because of poor fueling.  

Saturday - 6 recovery miles on the treadmill.  It was -1 outside, and snowing... It is really hard for me to stay disciplined and run easy on the treadmill.  I want to just crank up the speed and get it done.  But I cooled my jets and ran easy.  

Sunday - 40 minutes elliptical and Body Pump 60 minutes.  I'm so glad I got two full BP classes in this week!! I always feel better when I strength train!

Workout Recap 2/17 - 2/23

Another week down.  Seriously, time seems to be going way too fast!  I had another solid week, and hit a milestone as well.  It was my first ever 40 mile week.  I know this number is TINY to some runners, but I've really been taking the weekly mileage increase slow and steady.  Truth is, if I didn't work 8-5 every day, I would probably have toyed with higher mileage a while ago.  But I don't have all the time in the world, so I fit in the most quality miles possible.  So far, so good!

Monday - 7 miles on the treadmill.  
Warmup : 7.0, mile @ 7.6, 8.0, 8.1, 8.0, 7.7, and cool down mile.

Tuesday - Body Pump Express (40 minutes) and elliptical.  I honestly don't remember much about this workout!  I did the hill climb preset, and hit a few extra weights, and did 10 easy minutes on the spin bike.

Wednesday - Gorgeous morning to get outside early again!  I kind of forgot what that felt like!  I ran slow, relaxing miles, and it was very refreshing.  CXWORX (30 minutes)

Thursday - Lifted weights for 30 minutes at lunch and headed home to the treadmill for 7 miles.  I think this might have been one of my fastest 7 ever.  Few seconds faster than Monday.  

Friday - CXWORX (30 minutes) and rest the rest of the day!

Saturday - 15 miles, 8:30 average pace.  Just all around awesomeness.  I really struggled mentally on last weeks long run, but this week was much different.  I felt much more relaxed from beginning to end, and ran a better pace as well.  It was a gorgeous morning, so you really can't beat that!

Sunday - 5 miles, fun and easy.  We have snow and cold back in the forecast, so this was my last nice day for a while.  I did a few weights and abs at home after I came in from running. 

Workout Recap 2/10 - 2/16

Last week was my much needed cut back week.  I was totally spent, and found myself fighting major mental battles and doubt about being able to get through this training.  This was a brand new week, and I felt great.  I felt re-charged and ready to get back after it!  That said, the morning running just hasn't been happening lately.  I can't get out of bed in the mornings, luckily it's still too cold and yucky in the mornings to get outside, but the evenings have been perfect.

Monday - 7 miles, pyramid style.  My only early morning and only treadmill workout of the week (WAHOOO!) CXWORX (30 minutes) and crazy, ambitious me went back to the Y after work, to dirty my third pair of workout clothes for the day... and to do some upper body lifting.  I had endless energy!

Tuesday - Body Pump Express and cross training.  40 minutes arc trainer and 20 on the elliptical.  I always do some sort of hill preset on the ellip, and the arc I usually do a cardio section for 20 minutes, and a hill or strength section for the other 20.  

Wednesday - 7 miles outside after work.  I set out with a tempo run goal, but I was in some wicked pain from my blisters, and there was still quite a bit of ice and snow in some spots.  Anyway, I did manage a 2 miles warm up, 4 miles at tempo (7:58 pace to 8:10), and a mile slow to head home.  I was proud of the workout all things considered.

Thursday - Body Pump Express and 7.5 miles after work.  The goal was steady pace miles, and I pulled that off.  It was a perfect evening, and the ice and snow I dodged on Wednesday had all melted. 

Friday - CXWORX (30 minutes) After work I went to the Y and lifted weights for about 20 minutes and then made my way down to the basketball court to shoot some hoops for a while.  It felt amazing.

Saturday - 16 mile long run.  This run was ALL over the place.  Mentally, the first half was ROUGH.  I just couldn't convince myself that I even wanted to do it.  It was a struggle.  The second half was like I was a completely different person.  Out of nowhere, my pace picked up effortlessly, and stayed up.  I finished the run on a major high and felt incredible.  It was a far cry from how I started.  I guess this type of run was a good thing.  It taught me to dig deep, and push through.

Sunday - 4 miles on the treadmill and Level One of 30 Day Shred as some active recovery.  My legs felt fantastic after Saturday, but I kept the treadmill as slow as I could stand it. 

Workout Recap 2/3 - 2/9

This was a rough week for me, as I noted in my Burnout post.  I was just completely exhausted.  Everything felt like a struggle.  This includes getting up, making it through 8 hours of work, and repeating.  I do think I was in desperate need of a cut back week, so I did just that this week.

Monday - 6 miles outside after work.  This was my first indication of lack of rest.  This was SO HARD.  My hamstrings burned for awhile, then my quads, then my calves.  It was just hard, and it shouldn't have been.  I came inside and did the following moves for a minute each as part of my challenge group.  

Tuesday - REST DAY!  I did NOTHING!  Well, I went to work... but my happy little desk job makes it easy to rest.

Wednesday - CXWORX (30 minutes) and 6 miles on the treadmill after work.  This was so bad, I didn't even take a picture afterwards.  I just couldn't get moving.

Thursday - Cross training on the elliptical and a few weights.  Nothing much, really light and quick.

Friday - Cross training again.  I did 10 minutes on the arc trainer, weights, 10 more on the arc, weights, and 40 minutes on the ellip.  I focused on upper body weights, and I'm still sore today... lovely.

Saturday - 15 miles.  This is my new personal distance record on the tread.  It wasn't FUN, but it didn't totally suck either.  I really lost track of the time.  I watched Love and Basketball (best movie ever!) and just mentally broke the run down into 3 5 milers, and that really helped.

Sunday - REST!  I through in level one of Jillian's 30 Day Shred to get some blood pumping and then I hit the foam roller.  I realized my poor feet are taking a serious beating on the treadmill.  I have matching blisters in the same place on each foot.  Hello foot soak and blister band aids!

My legs are NOT tan.  Oh the magic of a good filter...

 I'm feeling much better after a chill week, and I'm ready to face a new week.  We had some snow and cold, but temps are supposed to rise by the end of the week.  Here's to hoping I can finally get outside for some good runs!

Workout Recap 1/27 - 2/2

Instead of Workout Recap, I should just start calling these posts running recap.  I do miss doing the variety of workouts I used to do when I wasn't in full blown training mode, but right now it's all about the run!

Monday - 8 miles on the treadmill.  No set workout, just make it through.  CXWORX (30 minutes)

Tuesday - Body Pump Express at lunch and 40 minutes on the elliptical after work.  I was dragging all day, but made it through.  I really found myself appreciating my light cross training day!

Wednesday - 7 miles, pyramid style.  Kicked my tail!  I skipped CXWORX at lunch, I felt really drug out and had a tight IT band.  The run was it for the day.

Thursday - 6 miles, some speedwork.  I did a couple mile repeats.  Again, feeling kind of blah.  Made it to the Y at lunch for weights and abs.  I did all legs, extensions, curls, wall sits, and some lunges.

Friday - CXWORX (30 minutes) and Body Pump (60 minutes) I'm LOVING the new releases for both CX and Pump right now.  This coming week will be the last week of doing only the new releases, and I'm a little sad.  Pump makes me super sore in the shoulders every time.  The lunge track also left me feeling rather shaky on Friday night!

Saturday - 13.1 miles.  I posted about it here.

Sunday - 5 miles OUTSIDE!  It was a gorgeous afternoon!  It felt great to get one run in outside this week, even if it was my shortest, and my recovery run.  It was perfect.  Finished off with T25 ab intervals.

Workout Recap 1/20 - 1/26

This week knocks out the 4th official week of marathon training.  It's hard to believe how fast the month of January is going.  I guess it's a good thing, means we are getting closer to spring!

I rounded out this training week with 37 miles, two Body Pump classes, two CXWORX classes, and a little cross training on the elliptical.  I am really focusing on making time for strength and core training, and I feel great so far.  Along with the Les Mills classes, I also try to throw in Jillian Michael's 30 Day Shred at least a couple times a week.  In my mind, it counts as both strength and cross training due to her incorporation of strength and plyo moves.  I have a few Jillian DVDs, but 30 Day Shred is by far my favorite.  The workouts are quick, it's a 20 minute workout, and it's effective.  I have trouble committing 45-60 minutes to a workout DVD, unfortunately, I lose my concentration, and end up walking away and doing something else.  30 Day Shred is my cup of tea!

Monday - 7 miles (8:09 avg)  Made it outside to start off the week.  We had a late family Christmas on Sunday, and this run had PLENTY of fuel behind it, let's put it that way!  CXWORX at noon (30 minutes) and 30 Day Shred after work.

Tuesday - Body Pump Express (40 minutes) and some quality elliptical time watching Teen Mom 2!! 

Wednesday - 7 treadmill miles, my usual pyramid workout.  I can't find my treadmill picture to prove this happened... well, it did.  CXWORX (30 minutes)

Thursday - Strength training at lunch with some machine weights, focused mainly on legs.  6 miles with some lovely mile repeats.  Tough, but good.

Friday - Body Pump (60 minutes)

Saturday - 12 miles (8:26 avg) It was a bit windy, but still a great morning to get out for my long run.  I had some mental battles on this run.  Maybe because it was my first double digit run outside since November, but I really had to get my head back on track and remember "it's not that hard, suck it up!" 

Sunday - 4 recovery miles on the treadmill, while listening to the wind howl.... and 30 Day Shred Level 1 and 2.

Workout Recap 1/13 - 1/19

Another training week in the books.  I felt great about the workouts this week, and was able to get outside twice, which made it even better!

Monday – 7 miles (8:25 avg)  Easy run day, and outside.  CXWORX (30 minutes)

 

Tuesday – Body Pump Express (40 minutes) and cross training.  I broke up my hour between the elliptical and the arc trainer (40/20) and had a major sweat going.  I finished up at the Y and headed right to city rec volleyball.  We lost our game, which ended our season.  SAD FACE.

Wednesday – 8 miles on the tread followed by Jillian Michaels 30 Day Shred, Level 1 (20 minutes)  I was SWEATY after this, and tried Cellucor's Alpha Aminos for the first time.  I was definitely a fan!  I will do a post this week about Cellucor products I use and why I love them.  This product gives you BCAAs and it's geared toward endurance and hydration, without stimulants.  The fruit punch flavor tastes AMAZING!  Oh, and Lolo rocks.

 

Thursday – Tempo run total of 6 miles, 4 at tempo.  I think treadmill tempos are easy peasy because you just can’t slack.  I felt challenged by this workout, but maybe not challenged enough, so next time I’m upping my tempo pace.

Friday – CXWORX (30 minutes) Body Pump (60 minutes)  *Disclaimer: If you are familiar with these Les Mills classes, the order I complete them in is NOT encouraged.  You shouldn’t do any heavy lifting after CXWORX.  Whenever I take both classes in one day, CXWORX is always at noon and Body Pump is always after work.  The window of recovery time is sufficient and I haven’t had any issues.  If you try this, and find you have back discomfort, make sure to do them on separate days, or take CXWORX after Body Pump , if it’s offered.*  It was the launch night of Body Pump 88, and oh man was I feeling it the next day!

Saturday -  10 miles on the tread.  It was crazy windy outside all day Saturday.  It was reported we had a gust of 67 MPH.  Yikes.  January 18, 2014 the running community dedicated their miles to Meg, who was killed by a drunk driver while out for her morning run.  I was heartbroken to read the story, and it really hit home for me.  My prayers are with her family.

Sunday – 5 mile easy run outside.  I’ve been breaking my “no run on Sunday” rule these last two weeks, mostly because the weather has been great.  I’ll probably do some adjusting once my Saturday runs get higher than 16 miles.

Workout Recap 1/6 - 1/12

Only in Nebraska.... this week started off with Wind Chill Warnings and schools being closed because the high was below zero and wind chills were around the -30 range.  Flash forward to today, Sunday, it's 50 degrees above zero out and gorgeous.  

Monday - 7 miles, pyramid style.  7.0, 7.5, 8.0, 8.1, 8.0, 7.5, 7.0.  It might have been -11 outside at the time, but inside I was drenched in sweat.

Tuesday - Body Pump Express (40 minutes) and Zumba........ yeah, I gave it a try and felt like a total freak.  I had a friend who wanted to give it a try, so I decided to help her out and help myself branch out of my comfort zone a bit.  The instructor was awesome, and class was pretty fun, but I've never felt so uncoordinated in my life.

Wednesday - 7 miles, pyramid again, this one I finished 20 seconds faster than Monday.  CXWORX (30 minutes)

Thursday - 6.2 miles 8:31 avg pace.  I came home after work and headed out the door as quickly as I could to get this run started in a little bit of day light.  It was about 27 degrees and pretty nice other than the wind.  I had to be pretty careful with ice and snow that was still lingering on the streets and sidewalks, so I kept it slow.  It felt great to get out and run on pavement again.  I came inside and finished off with T25 Ab intervals.

Friday - CXWORX (30 minutes) and Body Pump (60 minutes)  Love my Les Mills days!

Saturday - 9 miles at 8:03 avg on the treadmill.  I had to be up early and get the run in early before heading to work (BOO!) so I decided to be safe and stay inside.  Even though the temps were pretty decent, I was concerned about ice.

PS. My tank is from Target, and it is probably my favorite tank ever!

Sunday - NORMALLY my rest from running day, but how could I not get out for an easy run in this weather?!  5 miles, 8:20 avg.  Came home and did level 2 of Jillian Michael's 30 Day Shred to finish off the week!

Workout Recap 12/30 - 1/5

I had half of this week off of work to finish up holiday break.  Then back to reality... We are in this wicked Wind Chill Warning deal now.  Hello treadmill.

Monday - 1 mile (8:35 pace) Then I went shopping.  Hit the Y for some cross training, 60 minutes on the arc trainer.  I hate that the machine shows I'm always a second or two short.  I'm not, I swear.

Tuesday - 8 miles (64 minutes) to finish off 2013!  I finished the year with 1240.47 miles, which was almost double my 2012 yearly total.  I did T25 Ab Intervals after my run.

Wednesday - 8 miles (64:34) and Jillian Michael's 30 Day Shred (Level 1)  Holy sweaty mess.  I LOVE Jillian's workouts, especially the quick 30 Day Shred levels. 

Thursday - 6 miles (48:46) Easy run, followed by Jillian again.  I stuck with the first level all week, and yes, it's the easiest by a long shot.  But it is intense every time.  I did some strength training over my lunch break and focused on quads and hamstrings.  I did the basic seated extensions and curls and threw in some wall sits for good measure.

Friday - Body Pump (60 minutes)  The lack of strength training this past week made this a little tough and made me a little sore the next day.

Saturday - 8 miles (64:29) I was tired and sore, and this was just hard.  End of story.

Sunday - REST DAY!