Starting back this week on schedule!
I had a 10K last weekend that totally kicked my butt due to my inactivity (oops) but I've finally recovered and will be beginning my new workout schedule this week!
I did manage to do days 1-4 of the 21 day challenge before the race, and so went ahead and began this week with day 5 arms + back. Super hard but I noticed it was much easier to do the moves when my floor is dust-free (as it so rarely is!).
I got through the first round without any modifications (except the last workout as I don't have an equalizer).
The second round I started the first workout normally, then went to my knees by the end; the second workout I did without modifications but it was at a much slower pace; the third workout I did on my knees; the fourth I did push-ups and then rows - left out the burpee, though!
The third round I did the first workout on my knees, took out the push up on the second and third workouts, and completed the last workout the same as I did the other two rounds.
My arms are going to be dead in the morning.
It'll be worth it though! Already I've seen a huge improvement between this challenge and the last in my form and endurance.
My schedule for the rest of the week:
Monday: Day 6
Tuesday: Day 7 + 1.5 mile run
Wednesday: Day 8
Thursday: Day 9 + 1.8 miles on the treadmill
Friday: Day 10
Saturday: Day 11 + 1.8 mile run
Sunday: Day 12 + yoga
Tip of the day: Don't increase your mileage too fast, 10% is a good rule of thumb!
Running
Sunday, May 18, 2014
Wednesday, April 16, 2014
Umm... Delinquent Blogger...
At least I haven't been a delinquent work-er out-er...
Saturday morning I DID do the interval 6.2 miler I was planning. I felt awesome for the first 3-4 800's (.5 mile intervals) and the last two I was thoroughly exhausted!
Kind of an eye opener to how much farther I still have to go... which was kind of why I did it! I plan to do it again this weekend, flipping the order so I run the last .2 miles. Not a lot more but it's still more... so it's a win.
I did not continue with the 21-day challenge the rest of the weekend - I was totally wiped from the interval. I did do this workout yesterday using my 8 lb free weights where required, and did burpees for every-other cardio workout.... which was super hard but I felt awesome! .... when I was done...
Today I did this workout and I can pretty much guarantee a sore butt tomorrow... it's unavoidable if you do everything!
I upped my weight to 10 lb free weights today - small change but made a huuuuuge difference!!
I managed to get through the whole workout, but took a small break during the second round after the jump squats... it was very necessary!
Anyway, the rest of the week I plan on finishing the challenge (3 more!)
***Edit***
4/17/2014
Today I did 3 rounds of this workout...
I was supposed to do 8... if that tells you how hard this was....
I'm excited to try again later, but for now I'm proud that I did 3!
I started off the first round doing everything with 10 lb free-weights (except the "around the worlds"...dang!) and the second and third rounds I did everything with 8 lb weights (again... except the "around the worlds")
I've already decided I will be doing this challenge again after I do my push-up challenge! I've seen huge results!
Tonight I'm eating this pizza I've made a lot lately... like.. A LOT...
I just bought a Pillsbury pizza dough at the store (I'm sure that it's probably better to make your own... but I'm lazy and they were 2 for $5!) and switch out pizza sauce for pesto that I made (super easy... deets at the bottom!) and top with zucchini, squash, onions and some mozzarella.
For the pesto I just added basil, parmesean, walnuts, garlic, and olive oil into a food processer... I don't really have amounts but it's really hard to mess up!
Tip of the day: Treat yourself! In a non-food way... you deserve it!
Tip of the day:
Saturday morning I DID do the interval 6.2 miler I was planning. I felt awesome for the first 3-4 800's (.5 mile intervals) and the last two I was thoroughly exhausted!
Kind of an eye opener to how much farther I still have to go... which was kind of why I did it! I plan to do it again this weekend, flipping the order so I run the last .2 miles. Not a lot more but it's still more... so it's a win.
I did not continue with the 21-day challenge the rest of the weekend - I was totally wiped from the interval. I did do this workout yesterday using my 8 lb free weights where required, and did burpees for every-other cardio workout.... which was super hard but I felt awesome! .... when I was done...
Today I did this workout and I can pretty much guarantee a sore butt tomorrow... it's unavoidable if you do everything!
I upped my weight to 10 lb free weights today - small change but made a huuuuuge difference!!
I managed to get through the whole workout, but took a small break during the second round after the jump squats... it was very necessary!
Anyway, the rest of the week I plan on finishing the challenge (3 more!)
***Edit***
4/17/2014
Today I did 3 rounds of this workout...
I was supposed to do 8... if that tells you how hard this was....
I'm excited to try again later, but for now I'm proud that I did 3!
I started off the first round doing everything with 10 lb free-weights (except the "around the worlds"...dang!) and the second and third rounds I did everything with 8 lb weights (again... except the "around the worlds")
I've already decided I will be doing this challenge again after I do my push-up challenge! I've seen huge results!
Tonight I'm eating this pizza I've made a lot lately... like.. A LOT...
I just bought a Pillsbury pizza dough at the store (I'm sure that it's probably better to make your own... but I'm lazy and they were 2 for $5!) and switch out pizza sauce for pesto that I made (super easy... deets at the bottom!) and top with zucchini, squash, onions and some mozzarella.
For the pesto I just added basil, parmesean, walnuts, garlic, and olive oil into a food processer... I don't really have amounts but it's really hard to mess up!
Tip of the day: Treat yourself! In a non-food way... you deserve it!
Tip of the day:
Friday, April 11, 2014
Rest Day...And Yes, I DID Workout Yesterday...
I just decided after writing a couple of papers I earned the right to go to sleep early :D
I did this workout yesterday and it was HARD.
But I did it!
...I'm starting to notice a reoccurring theme in my posts...
The workout: I did do the touch downs as my interval cardio, but I most certainly did NOT do the high knee in between. Just a beginner here... no need to kill myself.
No worries though because my booty got sore anyway. Didn't notice it this morning, but after sitting in a computer chair all afternoon at work, I definitely felt it when I stood up...
I might have collapsed back into my chair....
Other than the cardio, the rest of the workout was pretty straight forward. I won't do the entire break down like I did last time - I'll just hit the high points:
The only workout I had to modify was #4 Tricep dips under bar. Obviously if I'm doing a free workout, I don't have $200 to spend on equipment, so I used resistance bands like these. I kept my arms overhead, keeping my elbows tight near my ears and extended. You can use either a door or your back heel to hold you band in place.
I think that was the only weird thing...
Yeah, this is why I should probably post the day I workout...
Anyway, decided to splurge and have some pizza for dinner!
I re-emphasize: I am no nutritionist...
Just a normal person who doesn't think you have to give up everything you ever loved in life to get something you want! It wouldn't be living if I couldn't eat pizza.
Tip of the day: Don't beat yourself up for enjoying life. Or pizza.
Or cake.
I did this workout yesterday and it was HARD.
But I did it!
...I'm starting to notice a reoccurring theme in my posts...
The workout: I did do the touch downs as my interval cardio, but I most certainly did NOT do the high knee in between. Just a beginner here... no need to kill myself.
No worries though because my booty got sore anyway. Didn't notice it this morning, but after sitting in a computer chair all afternoon at work, I definitely felt it when I stood up...
I might have collapsed back into my chair....
Other than the cardio, the rest of the workout was pretty straight forward. I won't do the entire break down like I did last time - I'll just hit the high points:
The only workout I had to modify was #4 Tricep dips under bar. Obviously if I'm doing a free workout, I don't have $200 to spend on equipment, so I used resistance bands like these. I kept my arms overhead, keeping my elbows tight near my ears and extended. You can use either a door or your back heel to hold you band in place.
I think that was the only weird thing...
Yeah, this is why I should probably post the day I workout...
Anyway, decided to splurge and have some pizza for dinner!
I re-emphasize: I am no nutritionist...
Just a normal person who doesn't think you have to give up everything you ever loved in life to get something you want! It wouldn't be living if I couldn't eat pizza.
Tip of the day: Don't beat yourself up for enjoying life. Or pizza.
Or cake.
Wednesday, April 9, 2014
1-1/2 Mile: Consider Yourself Defeated!
So today I did a mile and half without stopping...
Well except for having to stop for cars at the intersection because let's face it... that's a battle I would lose.
Today I told my roommate I would run with her since my iPod decided to crap out on me a couple of days ago (curse you technology!). She runs at a slightly slower (and quite frankly, a more realistic) speed than I do, because I'm used to running for time - it was all I was ever taught in athletics. I can always hear a coach in the back of my head: "Push harder! Go faster! Pass someone!"
So today, instead of dwelling on the fact that I didn't have anything to distract me from my running pains, I decided to test a theory: What if running at a slower pace will allow me to finish the entire distance without feeling like my lungs are in a battle with my heart, stomach, and shins?
What a concept.
I noticed it first when we ran our first color run 5K together about a year ago; when I ran at her pace, I felt as if I could run forever, I was the queen of all running, all other runners pale in comparison! Of course she was newer at running and therefore tired much quicker than I did, so our walking breaks were more frequent than if I had just been running myself. Because of this I did not feel the hurt of the run hardly at all during that race.
That was probably the only time I have ever "liked" running. I attributed it to the "race-day-adrenaline-rush" and the fact that we were playing with colors and wrote it off as a fluke.
But during this last color run that I ran recently, I noticed it again. I didn't run the whole thing, but I definitely did a much greater portion than I ever have in a 5K. I felt the hurt after the race (and a little during!) but I wasn't dying and hating myself like I feel sometimes during my training.
All this to say... since I ran at my roommate's pace today, it was much easier to accomplish. There actually wasn't a time I felt I wasn't going to make it through to the end - which is a huge accomplishment! This is coming from a girl who never ran more than one mile consecutively in her whole life... so I feel pretty awesome about it!
Not quite 26.2 yet... but it's a start.
I even got a nice little, "You're so ambitious! I'm just walking!" from an older lady out on her afternoon walk, to which I managed something like an exasperated, "Haa-haa-yeaaa."
Always nice to get a shout-out on a run.
Overall, it was a great workout, especially considering the fact I didn't have my audiobook or music to keep me company (first world problems).
I topped it off with a nice stretch and a whole bottle of water, and began to make this tasty dish... for the second time in two weeks. It's the easiest thing in the world to make and it's sooo yummy! Luckily I had some of that rice left over from yesterday to eat with it, nice and simple.
Which brings about my tip of the day: Always make at least twice as much rice as you plan on eating. It's such a time saver, really. It amazes me that something so simple takes so long to cook, so this is my little short cut :)
Well except for having to stop for cars at the intersection because let's face it... that's a battle I would lose.
Today I told my roommate I would run with her since my iPod decided to crap out on me a couple of days ago (curse you technology!). She runs at a slightly slower (and quite frankly, a more realistic) speed than I do, because I'm used to running for time - it was all I was ever taught in athletics. I can always hear a coach in the back of my head: "Push harder! Go faster! Pass someone!"
So today, instead of dwelling on the fact that I didn't have anything to distract me from my running pains, I decided to test a theory: What if running at a slower pace will allow me to finish the entire distance without feeling like my lungs are in a battle with my heart, stomach, and shins?
What a concept.
I noticed it first when we ran our first color run 5K together about a year ago; when I ran at her pace, I felt as if I could run forever, I was the queen of all running, all other runners pale in comparison! Of course she was newer at running and therefore tired much quicker than I did, so our walking breaks were more frequent than if I had just been running myself. Because of this I did not feel the hurt of the run hardly at all during that race.
That was probably the only time I have ever "liked" running. I attributed it to the "race-day-adrenaline-rush" and the fact that we were playing with colors and wrote it off as a fluke.
But during this last color run that I ran recently, I noticed it again. I didn't run the whole thing, but I definitely did a much greater portion than I ever have in a 5K. I felt the hurt after the race (and a little during!) but I wasn't dying and hating myself like I feel sometimes during my training.
All this to say... since I ran at my roommate's pace today, it was much easier to accomplish. There actually wasn't a time I felt I wasn't going to make it through to the end - which is a huge accomplishment! This is coming from a girl who never ran more than one mile consecutively in her whole life... so I feel pretty awesome about it!
Not quite 26.2 yet... but it's a start.
I even got a nice little, "You're so ambitious! I'm just walking!" from an older lady out on her afternoon walk, to which I managed something like an exasperated, "Haa-haa-yeaaa."
Always nice to get a shout-out on a run.
Overall, it was a great workout, especially considering the fact I didn't have my audiobook or music to keep me company (first world problems).
I topped it off with a nice stretch and a whole bottle of water, and began to make this tasty dish... for the second time in two weeks. It's the easiest thing in the world to make and it's sooo yummy! Luckily I had some of that rice left over from yesterday to eat with it, nice and simple.
Which brings about my tip of the day: Always make at least twice as much rice as you plan on eating. It's such a time saver, really. It amazes me that something so simple takes so long to cook, so this is my little short cut :)
Tuesday, April 8, 2014
Post 3 of the Day: the Workout
I suppose a workout blog should actually post some workouts... makes sense!
Here is the workout I did for today: http://www.bodyrock.tv/2014/04/03/bodyrock-boot-camp-day-11-xx/
Not too extensive, but still very hard - yes, I did sweat!
Got through all of it pretty easily, just want to add a few commentaries and tips!
The first workout: side-to-side push-ups. Push-ups are right up there with running for me. I hate them, which means I must master them. I've already decided that once I am done with this challenge, I will do a push-up challenge, but more on that later. I got through them straight legged, but was only able to go down halfway. You have to decide which is best for you! Always, always, ALWAYS, choose form over quantity. If you can only do 5 in perfect form, then do 5.
The second workout: hammer curls. I used 8 pound, free-weights for this exercise (and all other exercises that requires weight) and managed to get a nice burn going. Just make sure you bend you knees slightly... no one wants to pass out!
Third workout: weighted jump squats. Squats are probably the best butt and leg workout, but they are also probably the exercise done with worst form. The key things to remember when doing a squat is never let your knees go out farther than your toes, and bend at the waist, keeping your back straight. Literally as if you are sitting into a non-existent chair, you should almost feel like you are going to fall back... but don't. That's not good for anyone! I'm not going to lie, I had to cut the jump out a couple of times and do just a regular squat... it hurts! But it's a good hurt...
Fourth & Fifth workouts: Flys and tricep kick-back. You do not need a heavy weight for these! I still used the 8 lbs, it was tough going there... but I did it! Again, as with the hammer curls, slight bend in the knees and I even staggered my feet a little... because I'm a rebel like that.
Sixth workout: V-ups. Okay, these are hard. And also are often done improperly. The best way to start out is to lay down, and bend you legs to where they are up in the position you would have them while propping up your tablet... or a book for those of us still can't get passed not being able to flip a page while reading... Anyway, you should flex your stomach and keep it at that position while doing this exercise - don't let your back arch! Had to stop a few times with this one, not gonna lie, but again, I did it!
Two times through, and I feel like a champ!
Now my favorite part: Refuel. :D
For dinner I'm having this chicken, with these beans that I made last week, and brown rice.
p.s. The black bean recipe is a new favorite of mine - makes so much! I'm planning on making some black bean burgers with them later this week!
I followed the recipe for the chicken pretty closely, I had tenderloins so I reduced the brown sugar by half... Turned out pretty good. Nothing fancy, but complimented everything else well! And it was cheap... and easy... and fast... just how I like my recipes!
Tip of the day: Drink as much water as you can possibly get! I have a simple water bottle I carry with me to refill throughout the day, and the fact that it has measurements on the side has helped tremendously! That competitiveness in me likes to see myself hit another tick-mark on that bottle! I got it at Target... no big deal...
Here is the workout I did for today: http://www.bodyrock.tv/2014/04/03/bodyrock-boot-camp-day-11-xx/
Not too extensive, but still very hard - yes, I did sweat!
Got through all of it pretty easily, just want to add a few commentaries and tips!
The first workout: side-to-side push-ups. Push-ups are right up there with running for me. I hate them, which means I must master them. I've already decided that once I am done with this challenge, I will do a push-up challenge, but more on that later. I got through them straight legged, but was only able to go down halfway. You have to decide which is best for you! Always, always, ALWAYS, choose form over quantity. If you can only do 5 in perfect form, then do 5.
The second workout: hammer curls. I used 8 pound, free-weights for this exercise (and all other exercises that requires weight) and managed to get a nice burn going. Just make sure you bend you knees slightly... no one wants to pass out!
Third workout: weighted jump squats. Squats are probably the best butt and leg workout, but they are also probably the exercise done with worst form. The key things to remember when doing a squat is never let your knees go out farther than your toes, and bend at the waist, keeping your back straight. Literally as if you are sitting into a non-existent chair, you should almost feel like you are going to fall back... but don't. That's not good for anyone! I'm not going to lie, I had to cut the jump out a couple of times and do just a regular squat... it hurts! But it's a good hurt...
Fourth & Fifth workouts: Flys and tricep kick-back. You do not need a heavy weight for these! I still used the 8 lbs, it was tough going there... but I did it! Again, as with the hammer curls, slight bend in the knees and I even staggered my feet a little... because I'm a rebel like that.
Sixth workout: V-ups. Okay, these are hard. And also are often done improperly. The best way to start out is to lay down, and bend you legs to where they are up in the position you would have them while propping up your tablet... or a book for those of us still can't get passed not being able to flip a page while reading... Anyway, you should flex your stomach and keep it at that position while doing this exercise - don't let your back arch! Had to stop a few times with this one, not gonna lie, but again, I did it!
Two times through, and I feel like a champ!
Now my favorite part: Refuel. :D
For dinner I'm having this chicken, with these beans that I made last week, and brown rice.
p.s. The black bean recipe is a new favorite of mine - makes so much! I'm planning on making some black bean burgers with them later this week!
I followed the recipe for the chicken pretty closely, I had tenderloins so I reduced the brown sugar by half... Turned out pretty good. Nothing fancy, but complimented everything else well! And it was cheap... and easy... and fast... just how I like my recipes!
Tip of the day: Drink as much water as you can possibly get! I have a simple water bottle I carry with me to refill throughout the day, and the fact that it has measurements on the side has helped tremendously! That competitiveness in me likes to see myself hit another tick-mark on that bottle! I got it at Target... no big deal...
Running is Fun! Right...?
So my ultimate goal for this blog is to update you in "real time," or it would be more like "real days" about my workouts. Meaning that I want to be able to write about the workout I did today, describe how it felt and describe any modifications I had to make in order to track my rate of success.
However, I don't want to discourage any newbies from reading my blog because there are still helpful tips here for you too! I want to share with you what workouts I used when I started this journey to give you a real idea of where I am with my training.
I'm going to be honest and tell you... I absolutely hate running.
Whaaaaat?
Yes, I hate it. I've heard of this magical zone where running stops hurting and just becomes "freeing" and "fun" but I have not hit that point yet it my training.
It may be the competitiveness that I just always push myself too hard, so it hurts. Or it may just be that this is the first real athletic challenge I've done since high school, where everything used to come naturally, so it's hard. Or it may just be that I will never like running!
Don't get me wrong, I want to like running. It's free, it's an awesome workout, I suppose it's "healthy", and there's all these awesome running events. Plus, I just want to be the bad-ass that says, "Yeah, I ran 26.2 miles, I'm awesome."
I have had moments where I felt like I could run forever, but they were quickly diminished with the first wisps of wind, or slight incline of the pavement.
So be comforted, it isn't just you! Or maybe it's just me...
Why am I doing this then? Quite honestly it's been a goal of mine since the first track season I ever participated it: to learn to love running. Surely running 26.2 miles will force me to do that, right?
Anyway, the following is a summation of my workout history to catch you up to my current running program:
I first started out with the workout plan that can be found here for free: http://skinnyms.com/running-program-for-absolute-beginners/
Don't be fooled by the title guys, men can do this workout too!
This was the first "beginners" running workout that I've found that is actually for beginners!
The first 2-1/2 to 3 weeks of this program has you walking. Just walking. Anyone can do this workout. In fact it was hard for me to do this workout because it had me walking for so long (oh, the competitiveness)! Don't try to skip though, because I did and HELLOOOOO SHIN SPLINTS. That was fun.
So after recovering for about two weeks (thank you, elliptical) I got back out and finished this workout up to the point where it has you fully running a mile. I have taken it from there to incorporate my own schedule and training to make it my own because quite frankly, running 5 days a week is hard. Especially for someone new at running!
My modification to the schedule looks something like this:
Monday- still strength training; the 30-min circuit at the gym
Tuesday- Run
Wednesday- Interval Training (will discuss more about this later!)
Thursday- Run + strength training
Friday- Rest
Saturday- Distance Run
Sunday- Yoga
Granted, I am not always 100% on point with this schedule, but this is what my ideal schedule is and what I aim for each week.
My strength training involves several different elements (gotta keep it interesting!) including the 30-min circuit room at my gym, or any combination of the workouts listed on the dailyhiit website I mentioned in my first post. Sometimes, I even make up my own, because I'm fancy like that! Ultimately I aim for at least 30 mins of good, solid, strength training, mixed with intervals of cardiac activity (i.e. jump rope, jumping jacks, high knees, jump squats).
I have two versions of interval training: the first is for speed training and endurance, the second is to improve distance. For the speed and endurance training, I do a medium distance running the entire time, varying my speeds from jog/walk, light run, fast run. I do this with an interval timer which is a free app on my phone - I'm all about anything free! For distance, I choose a long distance for my over-all goal, and choose an increment to run and an increment to walk. This weekend, in preparation for the 10K, I will choose a distance of 6.2 miles, and will walk/run in .50 mile increments (now that I told you, I have to do it). I chose this based on the fact that I haven't ran all week to let my legs rest, and also because I don't want to burn myself out before the race; I'm only up to running 1.5 solid miles currently. This will give me a chance to be more realistic as to how I will run the 10K as it is a month away and I am not as far along as I hoped I would be at this time.
Yoga. I am a huge advocate for the incorporation of yoga in your running workout. I got a "Yoga for beginners" workout DVD from Walmart while I was still in college (in my attempt to "get back in shape" one summer) that I use on days where I don't have the 1-1/2 hours (or endurance) that Yoga-X from the P90X workout series calls for. There are also several free videos on YouTube that will work too. Here are some advantages yoga has for runners. Personally, it helps me prevent any running injury by increasing my flexibility and has actually helped my shin-splints during a flare up a few times!
We've all heard the childhood song, "the foot bone's connected to the leg bone, the leg bone's connected to the hip bone..." Well it's all true! Which is why I've incorporated several different types of exercises to prevent injury and increase strength, because running alone just won't cut it. Your muscles strengthen at different paces, and this typically causes injury. So always try to mix it up!
Whew... this has been long winded. I'll leave you with what I hope to accomplish this week in my workouts with the inclusion of the 21-day-challenge from the dailyhiit.
Today: Dailyhiit challege day 11
Wednesday: Run 1.5 Miles; Dailyhiit challenge day 13-Rest Day (yes, I'm moving the rest days around to fit my needs-make a workout your own!)
Thursday: Dailyhiit challenge day 12
Friday: Dailyhiit challenge day 14- Rest day
Saturday: Interval Run (distance) 6.2 miles; Dailyhiit challenge day 15
Sunday: P90X yoga; Dailyhiit challenge day 16
I will let you know how today's workout goes when I do it later!
However, I don't want to discourage any newbies from reading my blog because there are still helpful tips here for you too! I want to share with you what workouts I used when I started this journey to give you a real idea of where I am with my training.
I'm going to be honest and tell you... I absolutely hate running.
Whaaaaat?
Yes, I hate it. I've heard of this magical zone where running stops hurting and just becomes "freeing" and "fun" but I have not hit that point yet it my training.
It may be the competitiveness that I just always push myself too hard, so it hurts. Or it may just be that this is the first real athletic challenge I've done since high school, where everything used to come naturally, so it's hard. Or it may just be that I will never like running!
Don't get me wrong, I want to like running. It's free, it's an awesome workout, I suppose it's "healthy", and there's all these awesome running events. Plus, I just want to be the bad-ass that says, "Yeah, I ran 26.2 miles, I'm awesome."
I have had moments where I felt like I could run forever, but they were quickly diminished with the first wisps of wind, or slight incline of the pavement.
So be comforted, it isn't just you! Or maybe it's just me...
Why am I doing this then? Quite honestly it's been a goal of mine since the first track season I ever participated it: to learn to love running. Surely running 26.2 miles will force me to do that, right?
Anyway, the following is a summation of my workout history to catch you up to my current running program:
I first started out with the workout plan that can be found here for free: http://skinnyms.com/running-program-for-absolute-beginners/
Don't be fooled by the title guys, men can do this workout too!
This was the first "beginners" running workout that I've found that is actually for beginners!
The first 2-1/2 to 3 weeks of this program has you walking. Just walking. Anyone can do this workout. In fact it was hard for me to do this workout because it had me walking for so long (oh, the competitiveness)! Don't try to skip though, because I did and HELLOOOOO SHIN SPLINTS. That was fun.
So after recovering for about two weeks (thank you, elliptical) I got back out and finished this workout up to the point where it has you fully running a mile. I have taken it from there to incorporate my own schedule and training to make it my own because quite frankly, running 5 days a week is hard. Especially for someone new at running!
My modification to the schedule looks something like this:
Monday- still strength training; the 30-min circuit at the gym
Tuesday- Run
Wednesday- Interval Training (will discuss more about this later!)
Thursday- Run + strength training
Friday- Rest
Saturday- Distance Run
Sunday- Yoga
Granted, I am not always 100% on point with this schedule, but this is what my ideal schedule is and what I aim for each week.
My strength training involves several different elements (gotta keep it interesting!) including the 30-min circuit room at my gym, or any combination of the workouts listed on the dailyhiit website I mentioned in my first post. Sometimes, I even make up my own, because I'm fancy like that! Ultimately I aim for at least 30 mins of good, solid, strength training, mixed with intervals of cardiac activity (i.e. jump rope, jumping jacks, high knees, jump squats).
I have two versions of interval training: the first is for speed training and endurance, the second is to improve distance. For the speed and endurance training, I do a medium distance running the entire time, varying my speeds from jog/walk, light run, fast run. I do this with an interval timer which is a free app on my phone - I'm all about anything free! For distance, I choose a long distance for my over-all goal, and choose an increment to run and an increment to walk. This weekend, in preparation for the 10K, I will choose a distance of 6.2 miles, and will walk/run in .50 mile increments (now that I told you, I have to do it). I chose this based on the fact that I haven't ran all week to let my legs rest, and also because I don't want to burn myself out before the race; I'm only up to running 1.5 solid miles currently. This will give me a chance to be more realistic as to how I will run the 10K as it is a month away and I am not as far along as I hoped I would be at this time.
Yoga. I am a huge advocate for the incorporation of yoga in your running workout. I got a "Yoga for beginners" workout DVD from Walmart while I was still in college (in my attempt to "get back in shape" one summer) that I use on days where I don't have the 1-1/2 hours (or endurance) that Yoga-X from the P90X workout series calls for. There are also several free videos on YouTube that will work too. Here are some advantages yoga has for runners. Personally, it helps me prevent any running injury by increasing my flexibility and has actually helped my shin-splints during a flare up a few times!
We've all heard the childhood song, "the foot bone's connected to the leg bone, the leg bone's connected to the hip bone..." Well it's all true! Which is why I've incorporated several different types of exercises to prevent injury and increase strength, because running alone just won't cut it. Your muscles strengthen at different paces, and this typically causes injury. So always try to mix it up!
Whew... this has been long winded. I'll leave you with what I hope to accomplish this week in my workouts with the inclusion of the 21-day-challenge from the dailyhiit.
Today: Dailyhiit challege day 11
Wednesday: Run 1.5 Miles; Dailyhiit challenge day 13-Rest Day (yes, I'm moving the rest days around to fit my needs-make a workout your own!)
Thursday: Dailyhiit challenge day 12
Friday: Dailyhiit challenge day 14- Rest day
Saturday: Interval Run (distance) 6.2 miles; Dailyhiit challenge day 15
Sunday: P90X yoga; Dailyhiit challenge day 16
I will let you know how today's workout goes when I do it later!
Well Hello There...
This is basically my intro post to expand on my "about me" section a little and update you to my current activities.
I am a female in my mid-twenties, with a full time job, and working on my Master's Degree. Obviously, this makes me too busy to dedicate 100% of my waking hours to working out (although I have met several people who have tried!). I want to work myself up to run a marathon (more specifically, the San Francisco Nike Marathon -whew! Hills + Firemen + Tiffany's necklace!), but I want to be realistic about it. As I mentioned, I have a pretty full plate, plus I LOVE food.
Yes, I realize I will have to make sacrifices here and there, but let's be honest, if someone invites me out to have a nice greasy burger with fries and a cold one - I can't say no! This is part of the reason I am trying to keep this blog as anonymous as possible, it will keep me honest. I am such a competitive person that I will not want to let anyone know about my failures, just my successes, which wouldn't help anyone. So hopefully, this will be more helpful to you, knowing that everyone will lose a step along the way (whether the will admit it or not!), but the one that jumps over that lost step will eventually make it to the top of the stairs!
Wow... sorry guys... that was fantastically cheesy - but it works!
As part of my training, I am working toward running The Twilight Zone Tower of Terror 10-miler in October right now, so that is what my workouts will be focusing on. My next step in this training is to run a 10K (6.2 Miles) in May through all the beautiful Texas wildflowers! For those who haven't heard of the runDisney events, here is the link to their webpage: http://www.rundisney.com/.
Currently I am in a couple of "challenges" with my roommate that include a 21-day-challenge from http://www.dailyhiit.com/ that is totally kicking my ass right now. If you haven't checked them out - go right now! They have such a huge variety of workouts that range from 12-40 minutes, so there are no excuses on those days you just aren't "feeling it". They also have a Pinterest board with all of the challenges and many other tips for those Pinterest-addics out there (hey-oh!) http://www.pinterest.com/bodyrocktv/.
The other challenge I am involved in is a food challenge. It is one I came up with after realizing I was skipping out on my weekend workouts: no fried food, or alcohol for two months. Luckily (or by design...) this challenge ends on my birthday at the end of April! So I am very much looking forward to that :).
I have noticed huge changes in myself after implementing these two challenges (I can do a burpee now without wanting to die...which if you know what a burpee is, this is a huge accomplishment!) and notice that it is much easier to accomplish something if you can "see the end". Small steps here, people.
I ran my third 5K recently so this week I have been taking it easy on the running as I am very susceptible to shin-splints (the worst). I will also post my stretches and any preventative measures I have found useful for all those who suffer from this ungodly running demon.
I want to challenge you today: What is holding you back from your workout? Is it something you can give up for a week? Two? A month? Then do it! See if you start to notice a change!
All this week I will mostly be updating you with my workout schedule, tips and tools, and maybe a couple of recipes I've found useful!
REMINDER: I have no fitness or nutrition background - I am just a regular person with a goal in mind. If I can help others along the way, then so be it! If you ever have any questions feel free to email me and always ask a doctor before you begin a new regiment!
I am a female in my mid-twenties, with a full time job, and working on my Master's Degree. Obviously, this makes me too busy to dedicate 100% of my waking hours to working out (although I have met several people who have tried!). I want to work myself up to run a marathon (more specifically, the San Francisco Nike Marathon -whew! Hills + Firemen + Tiffany's necklace!), but I want to be realistic about it. As I mentioned, I have a pretty full plate, plus I LOVE food.
Yes, I realize I will have to make sacrifices here and there, but let's be honest, if someone invites me out to have a nice greasy burger with fries and a cold one - I can't say no! This is part of the reason I am trying to keep this blog as anonymous as possible, it will keep me honest. I am such a competitive person that I will not want to let anyone know about my failures, just my successes, which wouldn't help anyone. So hopefully, this will be more helpful to you, knowing that everyone will lose a step along the way (whether the will admit it or not!), but the one that jumps over that lost step will eventually make it to the top of the stairs!
Wow... sorry guys... that was fantastically cheesy - but it works!
As part of my training, I am working toward running The Twilight Zone Tower of Terror 10-miler in October right now, so that is what my workouts will be focusing on. My next step in this training is to run a 10K (6.2 Miles) in May through all the beautiful Texas wildflowers! For those who haven't heard of the runDisney events, here is the link to their webpage: http://www.rundisney.com/.
Currently I am in a couple of "challenges" with my roommate that include a 21-day-challenge from http://www.dailyhiit.com/ that is totally kicking my ass right now. If you haven't checked them out - go right now! They have such a huge variety of workouts that range from 12-40 minutes, so there are no excuses on those days you just aren't "feeling it". They also have a Pinterest board with all of the challenges and many other tips for those Pinterest-addics out there (hey-oh!) http://www.pinterest.com/bodyrocktv/.
The other challenge I am involved in is a food challenge. It is one I came up with after realizing I was skipping out on my weekend workouts: no fried food, or alcohol for two months. Luckily (or by design...) this challenge ends on my birthday at the end of April! So I am very much looking forward to that :).
I have noticed huge changes in myself after implementing these two challenges (I can do a burpee now without wanting to die...which if you know what a burpee is, this is a huge accomplishment!) and notice that it is much easier to accomplish something if you can "see the end". Small steps here, people.
I ran my third 5K recently so this week I have been taking it easy on the running as I am very susceptible to shin-splints (the worst). I will also post my stretches and any preventative measures I have found useful for all those who suffer from this ungodly running demon.
I want to challenge you today: What is holding you back from your workout? Is it something you can give up for a week? Two? A month? Then do it! See if you start to notice a change!
All this week I will mostly be updating you with my workout schedule, tips and tools, and maybe a couple of recipes I've found useful!
REMINDER: I have no fitness or nutrition background - I am just a regular person with a goal in mind. If I can help others along the way, then so be it! If you ever have any questions feel free to email me and always ask a doctor before you begin a new regiment!
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