Footprints: Monday Morning Recap

After an incredibly lazy/recovery week after the Marine Corps Marathon, I continued to take it pretty easy last week and actually still haven’t gone running. I hope to change that today, but I have gotten in a little bit of strength and cross training in.

Here’s the day-by-day breakdown of last week:

Monday: My version of P90X Ab Ripper and push-ups.

Tuesday: More P90X Abs and push-ups.

Wednesday: Again, P90X Ab Ripper and some push-ups. Are you starting to see a theme here?

Thursday: I mixed it up a little bit and added a great extended body ride at Revolve DC’s spin studio to my P90X Ab Ripper routine and push-ups.

Friday: Yet another day of P90X Ab Ripper and push-ups. Sorry if this is the most boring weekly recap I’ve ever written!

Saturday: I got in just part of my ab routine and some push-ups today before heading over to Revolve for a real ride.

Sunday: Rest Day. I did get some good motivation today though spending the morning cheering and volunteering at the Veterans Day 10k and the afternoon on my couch reading my latest issue of Runner’s World cover-to-cover.

vetsday10k

Footprints: Monday Morning Recap

Last week started and finished strong with a great long run and a new 8k PR. I had a few extra recovery days then planned during the week, but all in all felt really good about all of the workouts I got in. Less than two weeks till marathon day!

Here’s the day-by-day breakdown:

Monday: After missing out on my long run over the weekend I put in a great, confidence-boosting 20-miler on the treadmill.

Tuesday: Strength workout – main focus on upper body and core.

Wednesday: Rest Day

Thursday: Unplanned rest day – turned my early alarm off even though I had plans after work.

Friday: I went back to the treadmill for hill repeats. After a mile warm-up I did 6 hill repeats between 3.0 and 4.0 inclines starting at an 8-minute pace and working my way down to a 7:30 pace before cooling down for a mile and wrapping up with a core workout.

Saturday:  After 10 easy minutes on the treadmill I put in 30 minutes on the elliptical and a quick core workout followed by lots of stretching so I’d be good to go on Sunday morning.

Sunday: Race day! I crushed my 8k PR with a 38:03 finish at the Acumen Race for a Cause 8k. Full recap coming tomorrow!

IMG_3664

Footprints: Monday Morning Recap

Last week started off pretty rough as I was fighting a cold and despite sleeping 10 hours a night still felt exhausted and missed a few workouts as a result. I came back strong over the weekend though to get myself back on track. I’m hurting pretty good today from all the weekend miles, but here’s hoping lots of stretching, rolling and some cross training today will help take care of that.

Here’s the day by day breakdown…

Monday: Spin on my own – 25 minutes, Elliptical – 35 minutes, Full-body strength workout

Tuesday: Rest

Wednesday: Rest

Thursday: Rest

Friday: I hoped to get my track workout in today, but ran over to the W&L track to find an event going on, so I just kept going and got about 45 minutes in. I felt great on this run, but was just wearing a regular stopwatch so I have no idea how far I went.

Saturday: I put off my run for most of the day wasting a really beautiful August day in D.C. and landing in the gym that night for 12.3 treadmill miles.

Sunday: Not my smartest move… after the 12 treadmill miles the night before I got up early to get most of my long run in before meeting up with a few of my new Oiselle teammates for a few miles along the Mall. It was a bit of a rainy morning, but still warm enough out that it felt good. I got 12 in on my own running through Arlington, Georgetown and Hains Point and was so relieved to have some running buddies for the last 5 miles along the Mall. I’m not sure I could have kept going on my own!

Rainy Run with some members of the Oiselle flock!

Rainy Run with some members of the Oiselle flock!

Footprints: Monday Morning Recap

Life has been a bit crazy busy lately to say the least, but I still felt really good about last week’s workouts. My track workout felt great and I got to explore a new city on my long run!

Here’s the day by day breakdown…

Monday: Rest Day

Tuesday: 7 mile run plus 4 striders around the Mall and Hains Point.

Wednesday: I got in a quick strength workout focusing on upper body and core.

Thursday: Back to my usual track night this week, I had a tough time motivating myself to get to the track since the time has moved back half an hour later and I now have to go home first instead of going straight from work. Once I got there I felt great though. The skies opened up briefly and poured on us for a couple laps, but then it dried up again resulting in much more comfortable running temps. My workout was 6X1000 meters and I hit my splits in 4:33, 4:35, 4:33, 4:35, 4:33, 4:33.

Friday: Unplanned Rest Day – hate when this happens and spent the whole day wishing I hadn’t hit snooze one too many times in the morning as the day slipped away without another chance to get a workout in.

Saturday: I got my long run in on the streets of Montreal. The weather was perfect and it’s always fun exploring a new city! My watch died around mile 8, so I’m not entirely sure how far I ran. I went another 20 minutes or so after that.

Sunday: After eating too much convention center food all day I got in a solid workout at the hotel gym spending 40 minutes on the elliptical and doing a lower body/core-focused strength workout.

montrealhotelgym

Footprints: Monday Morning Recap

Last week was another solid week of base training. I didn’t have any great workouts, but didn’t have any bad ones either. As much as I love the heat and prefer running in it over the cold, even I have to admit that it slows me down. This was especially obvious at the track and on my long runs this week. Hopefully it’ll just make me tougher for a fall marathon though.

Here’s the day by day breakdown…

Monday: Spin Class.

Tuesday: 7 mile run plus 4 striders after work. I got absolutely poured on during my run, but it just reminded me how much fun it is to run in the rain when it’s warm out.

Wednesday: Today I got in a 30-minute strength workout with a focus on legs and a lot of single leg squats.

Thursday: I hit the track at American University for a 2X1 mile and 3X1000 meter workout hitting my splits in 7:22, 7:34, 4:44, 4:42, 4:41.

AUtrack

Friday: Rest Day

Saturday: 9.65 miles starting at 10 a.m. along Mt. Vernon Trail with temps in the high 80s and close to 70 percent humidity. It’s definitely time to start getting my runs in earlier. As I passed through Gravelly Point Park on my way back and was struggling a little, a random lady yelled, “love your newtons, good job!” It totally made my run, put a smile on my face and got me moving along for the last couple miles. Runners are the best!

Sunday: I didn’t make it up early enough to get my run in before the day started and felt completely unmotivated all day. I finally got myself to the gym close to 9 o’clock at night and slogged through a slow 5-miler on the treadmill. It wasn’t a good run, but I’m sure glad I got myself to do something.

Resolution Check-In

And another month down. Wow. This year is just flying.

Time to check in on my New Year’s Resolutions and make sure I’m still on track. Five months in and I’m still running pain free! While I’ve had a few slip-ups here and there, I’ve been pretty good about sticking with my stretching, rolling and icing routines. I’ve also stuck with a couple days of cross training each week instead of running 6 days a week, which has played a role in keeping me healthy this year.

My streak of P90X core workouts came to an end at 127 days. At first I did a good job of still doing it 4-5 times a week, but that has dropped off the last couple weeks, so I’m making core workouts my focus again for the month of June. May’s focus was on strength workouts, which I did a really good job with. My new program from my running coach has me doing these twice a week, but I used to do about 10 minutes of strength stuff and call that a workout. Now I’m doing 30-45 minutes each day and am already noticing a difference. I’m sure this will help make me a stronger runner too.

gym

The drinking less soda thing disappeared last month and I was back to my soda-a-day routine. I need to do better at this!

Three weeks into my new running program I feel like I’m building a great base to kick off my Marine Corps Marathon training so I can go after my BQ.

I’ve got some work to do, but overall I feel pretty good about my resolutions for this year. How are you doing on your resolutions?

 

Resolution Check-In

I know I say this every month, but how is another done already?! With the beginning of the month here it’s time for me to check in on how I’m doing with my New Year’s Resolutions, and choose what my focus will be for this month.

Even with a lot of running so far this year I’ve been staying injury free. I’ve spent a lot more time stretching, foam rolling and icing than ever before, so I’m sure this is playing a major role. Building a stronger core was also a major part of this and I’ve been doing great with that. I’m on day 124 of my consecutive days streak doing my P90X ab ripper workout and also completed a 5-minute plank challenge last month. The craziest thing about the plank challenge was that I wasn’t sore the next day – so this core thing must be working!

Drinking less soda was April’s focus since I was reintroducing it to my diet after giving it up for Lent and didn’t want to overdo it. I had a few bad days with this when I was tired and traveling and craving caffeine, but overall I’m getting a lot better about not drinking too much soda. Definitely still something I need to work on though.

My last resolution for this year was more of a goal – Boston Qualifier. As I’m sure you can imagine and as many others feel, I want this more than ever now. My marathon isn’t until late October so I won’t be able to get in for 2014, but I hope to be there cheering on next year’s runners knowing I have my ticket punched for 2015. I just hired a running coach thanks to a Zozi deal, and am really excited to have someone to work with to help me navigate my training plan and hold me accountable. I think this will be a great step towards getting my BQ this year!

May’s focus is going to be all about strength. My goal is to do at least 3 strength workouts per week to work on toning and strengthening my upper and lower body, which will only help me become an even better runner.

What are your goals for this month? How do you plan to get to them?

5-Minute Plank? Challenge Accepted!

When I turned 29 last month I put together a 30 Before 30 list of things I wanted to accomplish over the next year. One category was a list of fitness challenges that included a 5-minute plank. I do a 15-minute core workout everyday so last night I thought I might give this one a try and see if I couldn’t knock it out on my first try. Mission accomplished. I held steady – well, slightly shaky by the end – for all five minutes! Here’s to checking the first thing off my list!

Starting off strong

Starting off strong

Sneaking in a smile for the camera - this was still early!

Sneaking in a smile for the camera – this was still early!

Almost there!

Almost there!

Made it!

Made it!

Holding steady till the end!

Holding steady till the end!

Barre Ride

It’s felt great hitting the spin studio a ton this month, and Sunday I finally tried out my first Barre Ride class up at Revolve in Clarendon. What an awesome combination of cardio and strength in an hour workout. I put in a fast-paced 4 miler right before heading up to the studio, so my legs were already feeling it a little, but they were full-on shaking by the end of class.

It started out like one of their usual rides. We did 36 minutes of heart-pumping riding and using the weights for an upper body workout before hopping off the bikes and ditching our bike shoes. We started out with calf raises and then stood in different ballet positions – first and second position – doing squats and pulses while holding onto the bikes for balance. We did more of these going into a plié, while up on the balls of our feet in relevé. (For any ballet dancers out there I’m likely using these terms wrong, but I’m trying!)

The toughest portion for me came when we were up on the balls of our feet, went down to a 90 degree chair position, pulsed further down before coming back to chair position, and stood all the way up before starting again. I was seriously trembling by the end. We wrapped up with a few more exercises before ending class with some stretches. I can’t even remember them all now, but my sore muscles over the past couple days have reminded me what we worked on!

If you’re looking to get in some intense cardio and strength in one workout I highly recommend the barre ride. It was great!