Weekly Workouts //

Current work stress plus training finally caught up to me and I got sick this week. I haven’t been sick in a good while; I suppose it was a reminder to myself to chill out – to relax and recuperate. I took the first half of the week off: Monday was a Rest Day after Sunday’s 11-miler, and then my body crashed. I managed to do a few light workouts Friday through Sunday, but I only ran a total of 20 minutes this week. Enter freak out #1. The race is two weeks from today. Enter freak out #2.

A cold won’t stop me from going to the Saturday market!

Pretty peppers.

Half-Marathon Training | Week of July 20

I didn’t even check what was on my training schedule for Week 9, but there’s no time for catching up. Got to move on and just keep runnin’!

Monday – Rest

Tuesday – Sick

Wednesday – Sick

Thursday – Sick

Friday –

• 60 minute yoga class
• 60 minute treadmill walk (4 mi.)

Saturday –

30 minute Stair Master

5x @ 10lb. dumbbells:

• 10 bosu squats
• 10 curtsy lunge + “serve the platter”
• 10 lunges + hammer curl
• 10 sumo squats + high pull
• 20 calf raises

Sunday –

treadmill: 20 minute walk + 20 minute run

(3x)

• 12 overhead lunges, 25lb.
• 12 thrusters, 25lb.
• 6 bosu/medicine ball balancing push-ups

(3x)

• 12 woodchoppers, 12lb.
• 6 squat + ball toss, 12lb.
• 12 russian twists, 12lb.

Only two more week of training recaps — you and me both are happy about that! ;)

Hi! I feel like I was just talking about the midway mark of half-marathon training and now Weeks 7 and 8 are in the books. The race will be here in three short weeks. Time to get serious.

I didn’t oblige by my training schedule the past couple of weeks; listening to my body versus a computer-generated plan has been the theme of this training go around.

Positives about the past two weeks include: two long runs outside — 9ish miles (unrecorded) and 11 miles, both hot and with company; and strength training — I can’t get enough of it; most is randomly created, but if it results in sore, fatigued muscles, I deem the workout a success.

Week 8 included no rest days (except for a measly outdoor run on Monday). It also didn’t include any yoga which I feel is fundamental in my training game. Here’s to finishing out the last three weeks strong and on task — no more monkeying around on the pull-up bar ;)

Half-Marathon Training | Week of July 6

Monday –

• 30 minute Stair Master
• Dumbbell Superset Workout (3 sets each x 15 reps; used 12, 15, 20lb. dumbbells)

Tuesday – Rest

Wednesday –

5 mile tempo run (treadmill), 37:30

• 1 mi. @ 8:00
• 3 mi. @ 7:08
• 1 mi. @ 8:00

1 mi. walk

(3x)

• 24 squat + med ball air toss, 12lb.
• 12 push-up + rotate, 10lb.
• 6 toes to bar

Thursday –

• 60 minute yoga class
• 30 minute incline treadmill walk, ~2.25 mi.

(5x)

• 20 overhead lunges, 20lb.
• 15 thrusters, 30lb.
• 10 deadlifts, 40lb.
• 5 burpees

(3x)

• 10 squat + med ball air toss, 12lb.
• med ball toe taps

50 cable crunches, 35lb.

Friday –

• Sleek & Strong Workout with Weights (did each circuit 3x instead of 2x; used 10, 15, 20lb.)
• 10 minute treadmill sprints (alternating 7:47/6:53 every minute) + 5 minute incline walking
• 60 minute stand-up paddleboard yoga class

Saturday – 75 minute walk with Mom/Rest

Sunday – 9ish mile outdoor run (slow with walking breaks)

Half-Marathon Training | Week of July 13

Monday – slow 2ish mile outdoor run

Tuesday –

• 20 minute Stair Master
• 10 minute treadmill hill run (4.0-8.0 incline @ 7.2-7.5mph)

(4x)

• 15 squats, 30lb.
• 10 single-arm snatch, 20lb. (each arm)
• 5 single-leg deadlift, 20lb. (each leg)
• 5 burpees

(3x)

• 10 curtsy lunge + serve the platter, 10lb.
• 10 reverse flys, 10lb.
• 10 bent lateral raise, 10lb.
• 10 bosu jump squats

Wednesday – so random, forgot most of workout

• 5 minute row
• 5ish minute Stair Master
• 3 x 10 reps of Smith Machine squats (@ 50, 60, 60lb.)
• bosu jump squats
• burpees
• jump lunges, 20lb.

Thursday –

• 30 minute treadmill walk/run
• Smith Machine squats (40lb. alternating single-leg and regular) + 2 x 10 @ 60lb.
• (5x) 6 toes-to-bar / 6 thrusters @ 35lb.
• (3x) 5 burpees / 10 overhead lunges @ 25lb.
• cable lateral raises + stability ball tucks

Friday –

• 10 minutes Stair Master
• 20 minute treadmill walk (1.30 mile)
• Sculpted Summer Arms Workout (10, 12, 15lb.)

Saturday –

• 30 minute treadmill walk
• Dirty 30 Dumbbell Workout

Sunday – 11 mile outdoor run @ 90F (all the water breaks!)

Week 4 was similar to Week 2 in the sense that I didn’t quite follow my training plan. In all honesty, it’s been challenging to adhere to a schedule when I’ve been exercising intuitively for quite some time. Regardless of not completing all of the suggested runs, I have been working out consistently (read: Weekly Workouts).

My concern – four weeks into training – is that I have only completed two of the four long runs. When you are training for a half-marathon, you do need to focus on endurance to some degree. My goal, from here on out, is to make the long run and speed or tempo run focal points each week, with the easier, short runs as auxiliary workouts — if they happen, they happen.

Half-Marathon Training | Week of June 15

Monday –

Butt Burner Cardio Blast (8 rounds / not timed) + abs, stretching + foam rolling

Tuesday –

2 mile treadmill run (~8:25 pace) + 2 mile treadmill walk

Wednesday –

2.75-3 mile park run

Thursday –

(4x) this kettlebell workout

(3x)

• 10 side dips (each side), 25lb.
• 10 thrusters, 25lb.
• 10 single leg deadlifts, 25lb.

(3x)

• 5 spinal roll-ups
• 5 push-ups

Friday – Early Morning Birthday Workout!

• 15 minute Stair Master
• 30 minute treadmill (15 min walk + 15 min sprint intervals)
• 60 minute yoga class

Saturday – Hiking in Lassen

Sunday – Hiking in Lassen

Good news! Week 3 of half-marathon training was a whole different ball game. Compared to last week’s total of approximately 5 miles, I got 16 in the books this week. Perhaps I just needed that “down” week (I worked out sufficiently; I just did not want to run).

The breakdown of this week’s training included the two, easy 2-milers on the schedule + Week 2’s 4 mile speed run and 8 mile long run. I ran all miles on the treadmill this week. Call me crazy, but I’d rather not run in 105F dry heat. I did not do the 5 mile tempo run or 9 mile long run on the training plan; I am not sure if I will do them next week or leave ’em behind and move on to Week 4.

This coming week has me challenged in terms of fitting in the miles, as Friday is my birthday and I’ll be heading out of town to spend it with P.

1 Year Ago // Moonshine Trail Run

Half-Marathon Training | Week of June 8

Loved the mix of strength training and running this week; I felt strong! Sunday’s Strong Pump class left every muscle completely toasted!

Monday –

Dumbbell Chipper Workout (full 2 rounds @ 10lb. DB) + 5 x 10 spinal roll-ups + 4 x 25 KB swings @ 25lb.

Tuesday –

2 mile treadmill run (~8:15 pace) + 1.5 mile treadmill walk

3 x 10 reps, 10lb. DB

• bent lateral raise
• punches
• curtsey squat + “serve the platter”

3 x 10 reps, 10lb. DB

• push-up + rotation
• frog jumps

50 stability ball tucks

Wednesday –

30 minute walk with Grace/Rest

Thursday –

8 mile treadmill run:

• 3 mi. 8:19
• 3 mi. 8:12
• 1 mi. 8:06
• 1 mi. 8:00

Friday –

• 30 minute yoga class
• 20 minute Stair Master

5 rounds:

• 20 walking lunges with 25lb. plate overhead
• 15 thrusters with 25lb. plate
• 10 jump lunges
• 5 burpees

Saturday –

4 mile treadmill run (speed work):

• 1 mi. warm-up
• 1 mi. 7:08
• 0.5 mi.
• 1 mi. 7.08
• 0.5 mi.

(4x)

• 10 bent lateral shoulder raise, 10lb.
• 10 rear delt lifts, 10lb.
• 10 deadlift + high pull, 10lb.
• 10 plank rows

(4x)

• 5 decline stability ball push-ups
• 10 side bends (each side), 20lb.

Sunday –

• 2 mile treadmill run, 8:10 pace
• 60 minute Strong Pump class

I am embarrassed.

Week 2 of half-marathon training did not go over so well. In all honestly, I think I burnt myself out during Week 1 with 19 miles (5 runs). I completed 2 of the 4 prescribed runs last week — the easy runs. No, wait… I actually tagged the 2-miler onto Week 1. I did not do the 4 mile sprint workout or 8 mile long run; so, by looking at my training plan, I ran 3 easy miles. Ooph. On Sunday, P and I did a mini track workout together that included some running and lower body exercises.

While I “failed” in my mind, I am trying not to be unnecessarily hard on myself because my knee was starting to act up, and the last thing I want is to re-injure myself and not be able to complete training or run the race in August.

I am hoping to catch up on said neglected runs; however, I must keep reminding myself that my training plan is a guide and listening to my body holds authority over any computer-generated training schedule.

Half-Marathon Training | Week of June 1

Monday –

20 minute Stair Master

(4x) 10 reps, 15lb. dumbbells

• squats
• deadlift + high pull
• reverse lunge + bicep curl
• push-up + row

(3x) 10 reps, 20lb. dumbbells

• snatch (5 ea. arm)
• curtsey lunges
• chest press

(3x) 10 reps, 10lb. dumbbells

• 5 front raises
• 5 lateral raises
• 10 bicep curls

(3x)

• 20 jumping jacks
• 20 speed skaters
• 20 pulsing squats

• 30 jump squats
• 30 jump lunges
• 20 burpees

Tuesday – 

3 mi. treadmill, 8:20 pace

(3x) 10 reps, 10lb. dumbbells:

• bent arm lateral raises
• rear delt lifts
• curtsey lunge + single arm bicep sweep

(3x) 10 reps, medicine ball:

• jump squats
• wood choppers, each side
• glute bridges
• modified v-up

• 20 bicep curls, 10lb.
• 20 tricep extensions, 20lb.
• 20 high pulls, 10lb.

Wednesday – 

20 minute stair master

(3x) 8 reps, 10lb.

• bent arm lateral raises
• bicep curls
• shoulder press

(3x)

• 10 v-ups, 10lb.
• 10 rotating plank, 10lb.
• 20 bicycles

10 manmakers, 10lb.

Thursday – 

• 30 minute treadmill walk
• 15 minute Stair Master

Friday – 60 minute yoga class/Rest

Saturday – Rest

Sunday – track workout with P (2.85 miles total)

lunges, monster walks, sprints, etc.

Hello there. Happy Monday, Happy June! Ahh, it’s one of my favorite months — if not at the top of the list. It’s birthday month, after all, and includes the official start to summer.

Memorial Day 8-miler with my cheerleader, P

Last week, on Memorial Day, I officially began training for my 7th half-marathon. I am using an 11-week training plan via Smart Coach. As I mentioned before, I won’t be following it to a tee, but as a rough guide. Week 1 went well (i.e. no major knee pain): I covered 19 miles (2 more than prescribed) between 5 runs, but my strength/cross-training was not there. Ergh, I know the importance and impact strength training has on my performance, yet it was not in existence last week; now my body is totally craving it — squats, push-ups, burpees, kettlebells, barbells, dumbbells, yes please. I don’t want to run myself to the ground this early in the game by not balancing my mileage with a variety of muscular conditioning.

Since I took care of my 2 mile run for Week 2 on Sunday, I only have 3 runs to tackle this week. My plan is get in an equal amount of strength training during Week 2.

Half-Marathon Training | Week of May 25

I did not do the 4 runs in the order of the training schedule, but I completed them all in addition to Week 2’s easy 2-miler. Sometimes I ran faster than prescribed and some I ran slower, so I think it all evens out ;) I ran my temp run at 7:30 pace (instead of 7:11) — my body isn’t there yet.

Monday – 8 mi. outside, 8:44 pace

Tuesday – 2 mi. treadmill, 8:34 pace + 0.5 mi. walk

3 x 10 reps with med ball:

• squats
• v-ups
• uneven push-ups

Wednesday – Rest

Thursday – 5 mi. treadmill (tempo), 39:20 total

• 1 mi. warm up
• 3 mi. @ 7:30 pace
• 1 mi. cool down

Friday – 60 minute yoga class/Rest

Saturday – 2 mi. outside, 8:15 pace

Sunday – 2 mi. outside, 8:55 pace (slow Mile 1; low 8:00s Mile 2) + 60 minute SUP

and the week before training began… 

Workouts | Week of May 18

Monday –

• 20 minute Stair Master
• 20 minute treadmill (alt. 5 min run 8-9mph / 5 min. walk)

(3x)

• 10 front shoulder raises, 10lb.
• push-up + straight arm extension, 10lb.
• 10 reverse lunge + bicep curl, 15lb.
• 10 high pulls, 10lb.
• 10 squat jumps

Tuesday –

• burpee/squat challenge (squats/thrusters, 25lb.)
• 10 min treadmill run (1-10 incline) + 5 min walk

Wednesday –

• 10 min Stair Master
• 10 min treadmill walk

(3x)

• 10 deadlift, 50lb.
• 10 sumo squats, 25lb.
• 10 reverse lunges, 50lb.
• 10 jump squats
• 10 jump lunges

• 50 cable crunches, 30lb.
• 25 cable core twists (each side), 15lb.
• 25 cable woodchoppers (each side), 15lb.
• 25 stability ball tucks

Thursday –

• 25 minute outdoor run/walk (Rest)

Friday –

• 10 x 20 cable ab crunches, 30lb.
• 20 minute treadmill (run/walk)

(3x)

• 12 stab ball squats, 20lb.
• 12 stab ball jump squats
• 12 stab ball burpees
• 12 curtsy lunge, bicep curl, 15lb.

(3x)

• 6 snatches (each side), 20lb.
• 6 thrusters, 40lb.
• 6 burpees

Saturday – Rest

Sunday – 60 minute walk/Rest