Search Results for: weekly workouts

I Can Still Race {Weekly Workouts}

August 10, 2014 by Hillary 11 Comments

I surprised myself today.

I walked (literally) to today’s race with no expectations. I, of course, wanted to to cross the finish line feeling strong, but I did not have a goal time in mind. I thought a low to mid-8 minute/mile pace might be doable; but, considering that I have not raced in a couple years due to an injured knee, I wasn’t positive what my body was capable of on this cool, summer Sunday morning.

Kendra and I ate a light breakfast/snack (plus strong cold-brewed coffee for me), pinned on our race bibs, and walked to the start of the race. We regretted leaving our phones and/or cameras at home (hence the lack of photos).

What I did bring was my old, hot pink mini iPod that I dug out of my dresser drawer late last night. I don’t use it these days, so the tunes have not been updated in some time. This was the best part. I was happy to see my playlists listed from Half #4, #5, and #6, including many motivational tunes from WREC days with P.

I turned on my playlist from half-marathon #6, circa 2012, just as the gun went off.

Conditions were just right: cool temperature, shady park, nostalgic high school cross-country shorts, unflattering Lulu bang buster headband, and a daringly new pair of sneakers. My legs felt fairly fresh, and I was excited to be a participant on the course today after several slow months of recovery.

I looked at my watch within with first mile to see a low 7 minute/mile pace. I knew I needed to settle down or I was going to get myself into trouble. I felt strong the entire race; however, to keep my mind aligned with my body, I used positive affirmations to prevent myself from slowing down or from concentrating on the “hot spots” on my soles (as there was minimal bonding time with my minty Mizunos).

I maintained a positive attitude and let the music play loud. I felt nothing but joy listening to throwback tracks, running swiftly though the shaded park trails.

Mile 4 was most likely the toughest. I had not run at this pace for this distance in… years. (How did I run 13.1 miles at 7:23 pace!?) I could feel the effects of my low-mileage training, while simultaneously, I felt strong as I was reunited with the racer inside of me. I have endured athletic events of all shapes and sizes since I was a young girl, and I was going to do it again today.

Time: 47:57.1

Pace: 7:44

Age Group (21-30) Place: 4/19

Overall Place: 19/93

Stats according to my Nike+ SportWatch – not sold on the statistics, as I am decently confident Mile 1 was one of the fastest, and I never witnessed low 8:00s during my run. No worries!

Workouts | Week of August 4

Monday – Rest

Tuesday – 3.1 mile run + 50 step-ups / 50 lunges / 50 jump squats / 50 1-leg v-ups + 3 x 1 min. plank

Wednesday – Dumbbell Superset Workout (@ 15lb) + 5 x 15 burpees + 5 x 1 min. plank

hadn’t lifted iron since Friday – this felt good!

Thursday – 6 mile run at 95F

Friday – 60 min. gentle yoga class

Saturday – Dorm Room Dumbbell Workout (@ 15lb.) – I added 60 KB swings & 30 dumbbell snatches

Sunday – Summer Sizzler 10K + 1.5 mile walk to/from race

And how about Saturday’s farmer’s market loot? I love starting the week off with a fridge full of fresh, local fruits and veggies!

Rest Then Run {Weekly Workouts}

August 4, 2014 by Hillary 3 Comments

Good Monday to ya!

It felt great to detox from social media this past weekend and enjoy (a busy, on-the-go) Mother-Daughter Weekend to the fullest.

Now it’s Monday, and my body is ready for a day of true rest. There was a lot of “resting” last week, too, so I guess it’s the name of the game lately.

Workouts | Week of July 28

Monday – Tone It Up Tabata Workout + 30 sets of stairs

Tuesday – 6 mile run at 97F(!) + bike commute to work

Wednesday – Rest (bike commute to work x2)

Thursday – Rest (nap needed!)

Friday – 4 rounds of this dumbbell workout (via Instagram) + 3 rounds of this kettlebell workout + 25 sets of stairs + 25 push-ups

Saturday – Rest – solid amount of walking

Sunday – 6.25 mile run

I enjoyed riding my bike to work a couple of days this week, despite the heat. I hope to keep riding the short commute to and from work at least 1-2x per week through the cool fall days.

Finally… I met my 10K training game plan by completing two, six mile runs this week. They were very similar in route, but Sunday’s cooler AM run felt like a breeze compared to Tuesday’s challenge in nearly triple digit heat.

Race Day is this Sunday! Ready or not, here I come.

Check out my 2014 Workout Diary for workout ideas & inspiration.

I Forgot To Run {Weekly Workouts}

July 28, 2014 by Hillary 5 Comments

About that game plan…

I completed zero runs last week, not including the short segments I did in two of my workouts — go me. I don’t have a 10K ~~race~~ run next Sunday or anything. Oops.

Nonetheless, I worked out 5 days with one active-ish rest day kayaking (photos to come).

I also ate a ginormous Mediterranean salad (#alltheveggies) on Sunday for a late lunch date with P. It was so needed after polishing off a pint of B&J Coffee Coffee Buzz Buzz Buzz.

Workouts | Week of July 21

Monday – 7 minute burpee challenge (90 reps) + 10 extra reps // 5o step-ups // 50 lunges // 10 Minute CrossFit Workout with Weights // random running up & down the street

Tuesday – Rest

Wednesday – 25 Minute Birthday AMRPAP* + 25 sets of stairs + abs

*did not do a timed AMRAP; performed 3 rounds + 25 kettlebell swings

(3x) abs:

15 1-leg v-ups (each side)
10 weighted sit-ups @ 15lb.
5 v-ups

Thursday – 45 min. cycle + 20 Minute Yoga Flow for Detox & Digestion

Friday – Dumbbell Superset Workout (10/15lb.) + 5 min. plank

Saturday – Rest (kayaking)

Sunday – Front Yard WOD (8 rounds):

run up & down the street
10 kettlebell swings @ 35lb.
10 goblet squats @ 35lbs.
10 push-ups
10 atomic crunches (stability ball)

Check out my 2014 Exercise Diary for more workout ideas and inspiration.

10K Training & Weekly Workouts

July 20, 2014 by Hillary 1 Comment

<< Pssst. The winner of the LGF Power O’s giveaway has been announced here. >>

* * *

Well, hello there. Yes, I have two posts for y’all on this blustery Sunday. Did you catch this mornings Check-IIN all about cravings?

So, I am running a 10K ~~race~~ run 3 weeks from today! The race is completely flat and in the park where I run often – so I know what I’m getting myself into – but I am a bit apprehensive because I haven’t been running much distance. Obviously, I am not seriously training for this event if I’m just now realizing it’s less than 21 days away; but, I’d like to have a strong, pain-free run.

The Game Plan >>

Run at least 3x/week
Get in a few 5-6 mile runs
Buy new running shoes!

Unfortunately, I don’t have regular access to a treadmill; otherwise, I’d definitely be adding in some interval and hill training.

Workouts | Week of July 14

This week wasn’t as full of fitness as last week’s six strong days, but it felt right nonetheless. I didn’t plan to take two rest days smack dab in the middle of the week, but socializing with friends in the evenings reigned supreme… and I think my body is better from the time off.

Monday – 45 min. cycle (while listening to IIN lectures)

Tuesday – (2x) Dumbbell Chipper (15/10lb.) + 10 min. run + 5 min. dumbbell ab workout from Women’s Health Magazine

Wednesday – Rest

Thursday – Rest

Friday – WREC workout (again, yay!):

1/2 mile track run (warm-up)

circuit (4x):

25 swings @ 35lb.
20 lunges @ 30lb.
15 box jump
10 plank rows @ 15lb.
5 atomic push-ups
run 1 lap (1/8 mile) around the track

10 min. incline treadmill run
assortment of ab exercises

Saturday – Kettlebell & Dumbbell Workout (25/15lb.) + 80 jumping lunges

changed up set #3 with dumbbell snatches and Turkish get-ups; the 15lb. dumbbells are still kicking my butt!

Sunday – 4 mile run

run

Do you prefer having an active week and relaxing weekend or vice versa?

How would you train for a 10K in 3 weeks?

A Happy Balance {Weekly Workouts}

July 15, 2014 by Hillary 5 Comments

Gooood mornin’! I am coming at ya with my Weekly Workouts recap a little late since yesterday’s Triple Coconut Energizing Green Smoothie stole the show — now that’s a recipe to start off a fresh, healthy week!

1. I can’t believe it is MID-July.

2. I am rather impressed that I have recapped all of my workouts for the past 7 1/2 months. For fitness inspiration, motivation, and workout ideas, feel free to browse my Weekly Workouts recaps.

Last week was, unintentionally, a strong week on the fitness front. I intuitively exercised, as I typically do, which resulted in a happy balance of cardio and strength.

Workouts | Week of July 7

Monday – Dumbbell Superset Workout (@ 15lb.) + 100 (no push-up) burpees

Tuesday – 4.25 mile run (Insta video)

run

Wednesday – Rest

Thursday – Burpee Arm Burner (+ 20 burpees) + 5 x sandbag set + 2 mile run

sandbag set:

jump rope x 100 reps
20 kettlebell swings (@ 25lb.)
15 sandbag sumo squats (@ 35+ lbs.)
10 sandbag lunges
5 squat cleans + overhead press

Hello, sandbag – it’s nice to see you again.

Friday – WREC workout, not excluded to:

2 mile run (treadmill hills/intervals – yay!)
(3x) 5 atomic push-ups // 20 lunges @ 30lb. // 20 wood choppers @ 15lb.
numerous squat cleans @ 45/55lb.
numerous deadlifts @ 75lb.
kettlebell swings, box jumps, leg raises

Friday evening after work, I spontaneously joined my roommate for a gym date at the WREC (a.k.a. my happy place). I didn’t have a set workout in mind, so my goal was to utilize as much of the equipment I don’t have at home (i.e. treadmill, barbells, stability ball, medicine ball, plyo box, etc.); this resulted in total body soreness the following morning.

wrec

Saturday – 3 mile run

I thought Saturday might be an active rest day because I was so sore from Friday’s fun; but then I got a text from P saying he ran 6 miles on the beach in Santa Cruz. My boy doesn’t do distance, so my competitive spirit got the best of me and I got in a few hot miles myself sans sand.

Sunday – 30 min. cycle + 30 min. Vinyasa Strong Flow

Yoga – so needed at the end of this week.

* * *

What’s your summer fitness fling?

Do you record your workouts?

July Fourth {Weekend} & Weekly Workouts

July 7, 2014 by Hillary 8 Comments

Aaannd I’m back from a long, restful weekend on the coast.

It is always good to hang with the family, eat homemade bread, peruse The Plaza, shop at the local co-op, catch up with friends on foggy morning runs, and say hello to the ocean via long bike rides.

July Fourth {Weekend} // Twenty Fourteen

<< jaw-dropping young acrobat at the fair >>

<< fair falafel – mmm! >>

<< hippie henna in Humboldt #summerbucketlist >>

<< heart of my home town >>

<< fireworks over the bay >>

<< couldn’t get enough of this little guy >>

<< one year olds are the cutest >>

<< “Grandma, I’ll water your lawn.” >>

<< rolling homemade sushi >>

<< pretty pit stop along the Trinity River >>

Workouts | Week of June 30

Monday – Fired Up Squat Workout + Do-Anywhere Bikini Circuit

Tuesday – 30 min. indoor cycle + 4 rounds of this kettlebell workout

Wednesday – 5 mile run

Thursday – Rest

Friday – Rest (13, 500+ steps)

Saturday – 28 mile bike ride

Sunday – 3.75 mile run

How was your holiday weekend?

The Fitness Comparison Trap {Weekly Workouts x 2}

July 1, 2014 by Hillary 9 Comments

Once again, I have a double dose of Weekly Workouts for you today.

You’ll immediately notice all the Resting. As a fitness fanatic/former gym rat/lover of exercise, it’s taken me a long time to accept Rest Days. Not gonna lie, I still have a hard time with it on occasion, but there is so much power in a rest day… or four for that matter ;)

It took my body a long while (6+ weeks) to recover from Bronchitis, so naps after work in lieu of a kettlebell workout happened… and sleeping for 11 hours solid this weekend happened.

I read fitness blogs daily for inspiration; but, if you’re an avid blogger/reader yourself, you know that quest for inspiration can easily be twisted into comparing yourself to other’s week of workouts. “She ran 32 miles; she did 4 CrossFit workouts, and she sweated out 3 hot yoga classes.” As I am reading others’ fitness accomplishments, I can’t help but notice the skin under my running shorts turn green with envy.

If you find yourself in the same comparison trap, be mindful of it. STOP. Acknowledge and appreciate what you did for your body, for yourself, today and this week. I may have rested just as much as I moved the past couple of weeks, but it is what my body requested. It does not make me any less of a fit chick or athlete than the next blogger/runner/CrossFitter/yogi.

source

Workouts | Week of June 16

Monday – 25 Minute Birthday AMRAP + 30 min. walk

Tuesday – 50 min. slow run

Wednesday – Rest/45 min. walk

~~Thursday~~ My Birthday – Rest

Friday – Rest

Saturday – Rest

Sunday – Dumbbell Superset Workout (@ 15lb.) + 25 min. walk

Workouts | Week of June 23

Monday – Rest

Tuesday – 40 min. walk

Wednesday – 400 Reps ~~for Time~~ (@ 15lb.)

Thursday – 5 mile run

Friday – Birthday ~~AMRAP~~ Workout (3 rounds @ 15lb.)

Saturday – 2.5 mile run + 5-Minute One-Dumbbell Workout (@ 15lb.)

Sunday – Dorm Room Dumbbell Workout (@ 15lb.) + 25 min. walk

I finally bought myself a heavier pair of dumbbells, so I’ve let my trusty ten pounders take a breather as I challenge myself with fifteens.

Do you find yourself in the fitness comparison trap?

How do you get out of it?

My First Race Since 2012 {Weekly Workouts}

June 15, 2014 by Hillary 9 Comments

Hi y’all! Hope you are enjoying the last tasty bite of your weekend and perhaps spending some quality time with your pops. Happy Father’s Day, Dad!

Just checking in for my weekly workouts recap. This one is sort of special because my exercise this week included an organized running race. I can hardly recall the last time I ran a race… no, I believe it was in February 2012 when I ran my 6th half-marathon and PR’d (thank you blog archives). It was when I was training for the Jack Frost 10K in December 2012 that I injured my knee and I have been sidelined from any starting lines since.

beach

Despite that I am still not 100% recovered my bronchitis episode, on Friday the 13th, my girlfriend and I ran the Moonshine Trail Run at Whiskeytown Lake.

The race started at 7:30pm; those running the 7 and 15 mile trail races (!) finished under the full moon. The finish line also happened to be in the lake!

I didn’t have any expectations for the race; I simply wanted to finish without rolling an ankle or having to use my inhaler — success. For not training any hills in who knows how long, Kendra and I both conquered the 1.75 mile steep hill at a slow but steady pace and picked it up on the way down Brandy Creek Trail.

I am grateful this week for what my body endures and thankful for its ability to heal and bring me back to my favorite pastime.

Workouts | Week of June 9

Monday – Kettlebell & Dumbbell Workout (12 reps instead of 10) + 4 x 12 no push-up burpees + 3 mile night run

Tuesday – 35 min. walk / Rest Day

Wednesday – 2.5 mile run + 50 step-ups + ~~1,000~~ 500 Reps Home Workout + 15 min. Bikini Yoga (bodyweight day)

Thursday – ~~Rest Day~~ Indulgence Day

Friday – Moonshine Trail Race (somewhere between 3.25 – 3.5 miles)

Saturday – Dorm Room Dumbbell Workout + three point plank (try these!) + lots of stretching/rolling

Sunday – 3 mile run + 20 min. walk

race

kendra

moonshine

instagram

* * *

Are you running any races this summer?

Weekend Scenes & Weekly Workouts x 2

June 9, 2014 by Hillary 16 Comments

Mornin’ & happy Monday!

It was fun to break out the real camera and take snapshots of my solo, sunny weekend. Not included below are a necessary haircut and balancing yoga class (hello, tight hips!).

toast

current breakfast obsession >> organic chia honey bread (from Costco) toasted with organic crunchy PB, banana, cinnamon & local honey

strawberries

apricots

flowers

squash

farmer’s market loot – score! – including a “burpless cucumber”

kombucha

smoothie

more green featuring Vega Sport Performance Protein (and eco-friendly drinkware)

tabbouleh

Mama’s “Ruth Lake Tabbouleh”

recipe

When was the last time you used a hand-written recipe?

sun

#hothothot

Coola

poolside with my one of my summer beauty must haves

smoothie

cold creamy smoothies on the regular (recipe coming soon!)

run

<< Weekly Workouts >>

I didn’t post my usual Weekly Workouts recap last week, so today we’ve got double the action. I’ve been dealing with a bought of bronchitis since Mother’s Day weekend, so my exercise regimen has obviously taken a back seat as I catch my breath, literally. Now that the antibiotics have seemed to knock out the bad bugs inside, I am feeling 90%.

Workouts | Week of May 26

Monday – 2 mile run + 5-Minute Workout That Will Kick Your Butt (2x) + 50 jump lunges / sit-ups / push-ups / bicycles

Tuesday – Rest (diagnosed with bronchitis)

Wednesday – 35 min. easy cycle + light stretching

Thursday – Dorm Room Dumbbell Workout + Beach Yoga via Tone It Up

Friday – Rest

Saturday – Rest

Sunday – 70 min. easy walk

Workouts | Week of June 2

Monday – 20 min. easy walk

Tuesday – Dumbbell Chipper Workout + 5-minute Tone Your Butt & Thighs (2x) + 50 KB swings

Wednesday – Fired Up Squat Workout + Quick Kettlebell Workout (3x) + finisher + 40 min. walk

finisher:

10 man makers
10 elevators
10 burpees
bicycles / crunches / leg lifts

Thursday – Rest

Friday – Squat/Push-up Pyramid Workout + Dumbbell Superset Workout+ 100 KB swings

I really want 15lb. dumbbells for the superset workout!

Saturday – 3.1 mile run + The 5-Minute Workout That Will Kick Your Butt (2x) + The 5-Minute One-Dumbbell Workout (2x) + Squat/Push-up Pyramid Workout

Sunday – 60 min. yoga class + 40 min. walk

* * *

What was the highlight of your weekend?

My New Favorite Dumbbell Exercise {Weekly Workouts}

May 12, 2014 by Hillary 5 Comments

Heads up for any of you online shoppers: Ebates has a ton of 15% cash back deals this week in celebration of their 15th anniversary. It’s excellent if you need some retail therapy!

* * *

I hope you all had a splendid May weekend. I got to enjoy mine in the lovely Sonoma County with P and family.

Last week’s workout were on the lighter side – nothing too intense – but a nice balance between cycling, running, and dumbbells. Speaking of dumbbells, I have a new favorite move thanks to Women’s Health Magazine — dumbbell squat thrusts. They don’t look like much, but try ten, and tell me your heart isn’t pounding. The key is to use heavier dumbbells, i.e. 10-20 pounds.

Workouts | Week of May 5

Monday – 35 min. cycle + Total Body Dumbbell Superset Workout (2 sets each) + 5 x 10 dumbbell squat thrusts + Gunnar’s Hotel Workout (5 rounds)

Tuesday – 25 min. cycle + 5 weighted tabatas (2 kettlebell / 3 dumbbell)

Wednesday – 45+ minute walk (Rest Day)

Thursday – Dumbbell Chipper Workout (3 rounds) + random jumping jacks + abs (bicycles, sit-ups, etc.)

Friday – Rest Day

Date Night Moscow Mule

Saturday – 35 min. run

gma

Grandma and #ALLthepups at my cousin’s baby shower

Sunday – 35 min. run

FitSnap is fun!

Search Results for: weekly workouts

I Can Still Race {Weekly Workouts}

Workouts | Week of August 4

Rest Then Run {Weekly Workouts}

Workouts | Week of July 28

Check out my 2014 Workout Diary for workout ideas & inspiration.

I Forgot To Run {Weekly Workouts}

Workouts | Week of July 21

Check out my 2014 Exercise Diary for more workout ideas and inspiration.

10K Training & Weekly Workouts

The Game Plan >>

Workouts | Week of July 14

Do you prefer having an active week and relaxing weekend or vice versa?

How would you train for a 10K in 3 weeks?

A Happy Balance {Weekly Workouts}

Workouts | Week of July 7

What’s your summer fitness fling?

Do you record your workouts?

July Fourth {Weekend} & Weekly Workouts

July Fourth {Weekend} // Twenty Fourteen

Workouts | Week of June 30

The Fitness Comparison Trap {Weekly Workouts x 2}

Workouts | Week of June 16

Workouts | Week of June 23

Do you find yourself in the fitness comparison trap?

How do you get out of it?

My First Race Since 2012 {Weekly Workouts}

Workouts | Week of June 9

Are you running any races this summer?

Weekend Scenes & Weekly Workouts x 2

<< Weekly Workouts >>

Workouts | Week of May 26

Workouts | Week of June 2

What was the highlight of your weekend?

My New Favorite Dumbbell Exercise {Weekly Workouts}

Heads up for any of you online shoppers: Ebates has a ton of 15% cash back deals this week in celebration of their 15th anniversary. It’s excellent if you need some retail therapy!

Workouts | Week of May 5

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Search Results for: weekly workouts

Workouts | Week of August 4

Workouts | Week of July 28

Check out my 2014 Workout Diary for workout ideas & inspiration.

Workouts | Week of July 21

Check out my 2014 Exercise Diary for more workout ideas and inspiration.

The Game Plan >>

Workouts | Week of July 14

Do you prefer having an active week and relaxing weekend or vice versa?

How would you train for a 10K in 3 weeks?

Workouts | Week of July 7

What’s your summer fitness fling?

Do you record your workouts?

July Fourth {Weekend} // Twenty Fourteen

Workouts | Week of June 30

Workouts | Week of June 16

Workouts | Week of June 23

Do you find yourself in the fitness comparison trap?

How do you get out of it?

Workouts | Week of June 9

Are you running any races this summer?

<< Weekly Workouts >>

Workouts | Week of May 26

Workouts | Week of June 2

What was the highlight of your weekend?

Heads up for any of you online shoppers: Ebates has a ton of *15% cash back deals* this week in celebration of their 15th anniversary. It’s excellent if you need some retail therapy!

Workouts | Week of May 5

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Keep in Touch

Heads up for any of you online shoppers: Ebates has a ton of 15% cash back deals this week in celebration of their 15th anniversary. It’s excellent if you need some retail therapy!