Footprints: Weekly Workout Recap

Well I’m a bit behind with my usual Monday morning recap, but still wanted to fill you in on how week 2 of my Shamrock training went. Overall, it was a really good week of workouts although I have to do a better job of figuring out how to integrate my spin workouts into my run schedule. I always have good intentions of still running, but once I’ve finished spin I don’t quite have the same level of motivation. I think this is fine on my 3 mile easy run days, but I don’t want spin to replace any of my quality runs.

Here’s the day-by-day breakdown:

Monday: Spin Class – Real ride at Revolve.

Tuesday: I put in 3 easy miles on the treadmill followed by my P90X routine and a leg workout.

Wednesday: I ran the DC Road Runners Predictions & Resolutions 5k in Rosslyn along the Mt. Vernon Trail as a fun training run. It was definitely not close to being one of my speedier 5ks, but I had a blast and it was a beautiful day for a run!

dcrrResolution5k

Thursday: Spin Class – extended body ride at Revolve.

Friday: I took my speed workout to the treadmill with 7X400 meter repeats followed by an abs and lower body workout.

Saturday: Spin Class – extended body ride at Revolve.

Sunday: I debated between my missed tempo run or my scheduled long run, but was really feeling the need to work on some speed so I went tempo run. It turned out to be a great decision and I rocked a 45-minute tempo run maxing out at roughly a 7:13 pace!

In Training: Shamrock Half Marathon

After almost two months of my no-plan-training-plan, I must say I’m very excited to be starting a regimented plan again. I know both my body and my mind needed the break as I was pretty burned out after an up and down year of racing. It also gave me the chance to get a whole lot of spinning and strength stuff in that I sometimes let slip when I’m running more often. Still, my motivation was pretty low so I just wasn’t getting out there and running nearly as much as I would have liked, so now it’s time to change that.

I’ll have my race calendar up soon, but my target spring race is the Virginia Beach Half Marathon that is part of the Shamrock Marathon weekend. It’s also the site of an Oiselle team meet-up, so I’m super pumped to get to fly fast with a bunch of my fellow birds!

I’m back to training on my own without a coach, so as usual I’ve been doing obsessive research into the best possible training plans for me for this race. I settled on my old favorite – the Hal Higdon Advanced Half plan. I’m a big fan of Hal’s plans and have had success with them in the past.

Hal Higdon Training Programs

 

While I have a goal of getting in as many of the planned workouts as possible, I also want to make sure I stay flexible. By that I mean a few things including being smart and knowing when my body might need a break as well as not missing out on group workouts/runs because it’s not the exact mileage I have on tap for the day.

In addition to my runs and strength training built into the plan, I’ll be spinning at Revolve when I can fit it in, stretching A LOT and becoming good friends with my foam roller!

I don’t have a goal time for the race yet, but I do have a PR in mind knowing it’s a very flat course. After I have a few more weeks of training under my belt I’ll have an update for you on my race goals.

Have you used the Hal Higdon plans before? How’d it work out for you? What other training plans do you like?

 

 

 

Footprints: Monday Morning Recap

OK, well I’ve officially ruined my Run Streak with more missed run days, but it was still a pretty good work out week. I got a few good strength workouts in, which is something I’ve really needed to incorporate more into my workouts and plan to stick with it regularly. Ian is joining me at the gym on Tuesdays and Thursdays now to help keep me accountable – and because he enjoys strength workouts a whole lot more than cardio ones!

Here’s the day-by-day breakdown:

Monday: Quick treadmill run and core workout.

Tuesday: Body ride at Revolve in the AM. Ten minutes on the treadmill followed by a leg workout and core work Tuesday night.

Wednesday: Core work.

Thursday: Today I tried to make up for my missed run by running to and from my spin class in the morning where I got a great Real Ride in at Revolve. Thursday night I hit the gym for a quick treadmill run, more core work and another tough leg workout – this one included a lot of lunges!

Friday: I got home from work and picked up a package from the office to find the new Mizuno’s I won on Ashley’s blog, Running Bun, so I immediately changed and hit the gym to test them out! I also got some core work and upper body lifting in too.

mizunos

Saturday: 10 minutes on the treadmill followed by 20 on the elliptical and my full P90X ab routine.

Sunday: Another no run day, but I did get in an early morning Real Ride at Revolve before heading out and about all day running errands.

Footprints: Monday Morning Recap

Sorry for being MIA on the blog last week. Last week was a busy and tiring one to say the least, and it shows in last week’s workouts too. I missed a day on my run streak already, but am still going to finish it out with hopefully no more days off!

Anyways, here’s the day-by-day breakdown:

Monday: After getting in around 1 AM Sunday night and still having to get my run in, it was not too easy waking up Monday morning. I slept right through my alarm and fortunately woke up in time for work meaning my run would wait till later. I made it to the gym for just a mile and some core work.

Tuesday: Still recovering from lack of sleep, Tuesday was another one mile and limited core work day.

Wednesday: Wednesday was more of the same – just over a mile on the treadmill and a little bit of core work.

Thursday: Thursday is when the wheels started to come off. I was supposed to have a work-trade shift up at Revolve in the AM, but woke up at 6 to an email that I needed to be in to work by 8. Knowing I wouldn’t get my ride in I ran the half mile too and from Revolve to still help out with set up and cleaning before class…in jeans. A late night at work too meant I didn’t get to enjoy the beautiful 70-degree weather, but oh well, there will be more days like that…eventually.

Friday: Today is when my run streak came to an end. I didn’t get in my core work either. I slept in as late as I could before work and traded in the gym for four hours of playing Nintendo with Ian and an early night. Waking up well-rested for the first time all week on Saturday made this totally worth it.

Saturday: 20 minutes on the treadmill. P90X ab workout. 20 minutes on the elliptical.

Sunday: I got in a quick mile on the treadmill and a core workout followed by a great barre ride at Revolve.

revolvestudio

Footprints: Monday Morning Recap

I had some really good days and some really lazy days last week. The nice thing is, I’m not training for anything so I’m okay with that. I really enjoyed the workouts I got in and I took it easy when I was tired.

Here’s the day-by-day breakdown:

Monday: P90X abs and push-ups.

Tuesday: Rest Day.

Wednesday: Today was a busy one. I was up right away when my 5:30 alarm went off and got in my P90X ab ripper workout before heading into D.C. for my second week with the November Project. We ran the steps of the Lincoln Memorial mostly nonstop with quick “breaks” where you found your group of four and did five push-ups and five burpees. I book-ended the day with another tough workout doing a late evening Barre Ride at Revolve DC.

lincolnnovproj

Thursday: Rest Day.

Friday: Rest Day.

Saturday: I started my weekend off right with a tough one-hour Body Ride up at Revolve. This class was awesome and seriously kicked my butt. My arms were shaky all day from the weight portion!

Sunday: I was up early, but ended up spending a lazy morning on the couch before running errands making Sunday another rest day.

Footprints: Workout Recap

I’m a bit behind with my Monday morning recap, but better late than never. Last week was a hodgepodge of activities as I get back into working out, but don’t have anything I’m training for.

Here’s the day-by-day breakdown:

Monday: 75-minute hot yoga class at Dancing Mind Yoga.

Tuesday: P90X Abs and push-ups.

Wednesday: I tried out a November Project group workout at the Lincoln Memorial. It was legit. Check out my recap if you’re not familiar with it.

Thursday: Body ride spin class at Revolve.

Friday: Rest Day.

Saturday: Hiking – 8ish miles at Great Falls along the Billy Goat Trail. More to come on this, but it was one heck of a workout day for me!

greatfalls

Sunday: Rest Day – although I was on my feet for a few hours in the morning volunteering at the U.S. National Road Racing Championships followed by an afternoon of vacuuming the car and apartment, laundry and other cleaning. Sometimes I feel like that kind of stuff should count for working out!!

Cross Training on the Cheap

My major focus for this month post-marathon is recovery and cross training. I’m including strength training in this since it’s something I need to kick up a couple notches, although I know some runners only consider cross training as other cardio activities.

Cross training can get expensive though, especially when you live in a city where fitness classes can easily range from $15-30 dollars per class. I already talked about how I was trying to pick more budget-friendly races, so I thought I’d share how I was keeping costs down with cross training also. After all, there are plenty of Christmas presents to buy, holiday happy hours to attend and plane tickets/gas money to shell out for this time of year, so saving a few bucks is always nice.

I can always count on a kick-butt workout from my favorite spin studio, Revolve. I saw a Facebook post on their page awhile ago about a work-trade program and decided to check it out. In exchange for helping out before and after certain classes, I get to ride that class free.

revolvestudio

It’s pretty simple, I show up early to help riders checking in with lockers and shoes, get the room reset/clean if there’s a class just ending and help newbie riders with setting up their bike. Then after getting a killer workout in I hang around, wipe down bikes, sort and clean shoes and make sure everything is ready for the next day or next class. There are a few others plus staff helping out, so it’s a quick and painless process. I did my first “shift” last week and really enjoyed it. I’m looking forward to getting in more rides like this! I’d highly suggest checking with your favorite gyms or studios to see if they offer something similar.

Awhile ago I did a post on a community class I took at Dancing Mind Yoga. It was a fun and intense workout and one I definitely wanted to try again. Well, just my luck, a Groupon came out recently offering an unlimited month of classes at the hot yoga studio for just $30! I just activated my month yesterday and look forward to telling you how my yoga adventure goes!

dmyyoga

I’ll be honest, it used to really bug me when I taught boot camps and people would only come when they had a Groupon or Living Social deal even if they really liked the class. From the other side though, I get it. During times when the budget is not as tight, I will certainly go back to places that I got great workouts at, but why not take advantage of the plentiful discounts available when you can? It’s a great way to try out new kinds of exercise and really mix things up too. Check Groupon, Living Social, Amazon Local and other daily deal sites for local fitness deals whenever you can!

Finally, moving on to strength training. I’m lucky enough to have a gym right in my apartment building I can use for free, but if that’s not available, you’re certainly not out of luck. I’m a huge proponent of strength exercises that require nothing more than your own body weight. Think push-ups, planks, lunges, squats, wall-sits and more. There’s no reason you can’t get a great strength workout in wherever you are. Check out this Runner’s World article listing essential strength exercises for runners – many of which don’t require equipment.

How do you cross train? Do you shop around for budget-friendly deals or stick to your favorite spot regardless of price?