Mountains 2 Beach Training Week 9

Monday 2/25

It seemed like a good day to do two workouts… FlyBarre in the morning and track at night. And it was! FlyBarre was tough but track was tougher. The workout was 8×400 + 400 easy followed by 4×200 + 200 easy – 7.7 miles total including warm up and cool down.

Tuesday 2/26

Tired legs but I wanted to get some miles in. In the morning, I warmed up for 10 minutes on the bike followed by 3 miles on the treadmill. Then I finished off the day with 3 miles after work.

Wednesday 2/27

5 miles at 8:54 /mile – easy effort. I immediately checked the weather forecast when I woke up and saw that it was 45 degrees with a chance of rain. No big deal! I gave myself a goal of running “easy” at a 9:00-9:30 pace and just went for it.. hills and all.

Thursday 2/28

TEMPO THURSDAY! 8 miles at 8:31 /mile – 1 mile warm up + 5 x 5/3/2 tempo + 1 mile cool down. I set my alarm for 4:30a, started my run at 5:30a with Randy/Sarah and we got it done.

Friday 3/1

Active rest day with a FlyBarre Arms & Abs workout. I was debating on running or doing a second workout but decided to take the time to recover.

Saturday 3/2

Set out for a run around Raleigh. I knew that I would be happy with anything from 11 to 16 miles. Ended up with 12 very hilly miles, not to shabby!

Sunday 3/3

Hit the trails for 6 miles – wow!!! Sunday is usually my rest or easy day but I didn’t want to pass up an opportunity to get outside on the trails. It was hilly but we took it slow and enjoyed the miles.

TOTAL: 44

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Mountains 2 Beach Training Week 8

Hello, North Carolina! I landed Sunday night and will be traveling for work for the next couple of weeks. I’m not sure how the traveling will affect my runs but I guess we’ll see how this goes!

Monday 2/18

First morning in North Carolina! This California girl needed a little more time to adjust to the weather so I opted for 6 miles on the treadmill this morning. It went surprisingly smooth considering it was 6 miles on a treadmill.

Tuesday 2/19

It was still cold but at least it wasn’t raining.. so I went outside – 4 hilly miles around Raleigh. Yes.. much hillier than I’m used to.

Wednesday 2/20

Rain.. cold rain. I decided to try out a new gym after work so I went for an easy 3 miles on the treadmill. This did not go well.. the gym was crowded and it stressed me out. I quickly finished up the 3 miles and went home.

Thursday 2/21

Woohoo back to Flywheel! Felt great to do something else and I even ran 3 miles after work. Kept the effort super easy.

Friday 2/22

I decided to do an active rest day today so I tried out FlyBarre – Arms & Abs. It was SUPER challenging and I loved every minute of it.

Saturday 2/23

A little sore from FlyBarre but somehow knocked out 17 miles in the cold rain! It felt great to meet up with my old running group – I could have run a full marathon!

Sunday 2/24

Easy day.. I wanted to try out another gym so I biked 9 miles and ran 3 miles.

TOTAL: 36

Mountains 2 Beach Training Week 7

False alarm, I’m thankfully not injured! I took this week “slow” at first, which was actually really fast and luckily, the pain went away by itself.

Monday 2/11

4.5 miles at 8:23 /mile. I went out with the intention of going slow, I even consciously took shorter strides to avoid adding more stress to the pain. Overall, not too bad though.

Tuesday 2/12

5 miles actually slow on the treadmill. It sucked but at least there was no pain!

Wednesday 2/13

Rest day.. trying to avoid injury so I gave myself a break!

Thursday 2/14

First day of funployment!!! I started my morning off with a 6.4 mile run at 8:13 /mile but had to cut it short to get home to the puppy. Then I went back outside for 3.2 miles at 7:50 /mile. KILLED IT!

Friday 2/15

1.1 mile to literally RUN errands.. I didn’t really feel like running today.

Saturday 2/16

14 miles at 8:30 /mile ish.. started out strong. It wasn’t supposed to rain but then it poured. I had to stop and wait for a break because the water was irritating my contacts. Eh oh well, I finished.

Sunday 2/17

3.3 miles on the treadmill! I flew out to Raleigh and decided to hit the gym at the hotel before going to sleep.

TOTAL: 38

Mountains 2 Beach Marathon Training Week 3

Monday 1/14

An “easy” run – 6.1 miles at 8:50 /mile – with my last mile at goal marathon pace. Then I ended with my leg circuit (2×10 weighted front squats, 2×10 single leg deadlifts and 2×10 weighted lunges). Today felt pretty good!

Tuesday 1/15

BEAT YESTERDAY (or in this case, last week). 6 miles; 3 mile warm + 12 hill repeats on a 20% grade hill in the RAIN! Emily joined me again this week and we decided to go for a little more than we did last week.

Wednesday 1/16

Rest day! I was originally thinking about using this day to do a back and biceps workout until my alarm went off and I chose to get an extra hour of sleep instead.

Thursday 1/17

It was pouring outside with some really strong gusts of wind! I decided to take it indoors on the treadmill – 3 mile warm up + arm circuit #1 + 1 mile hard + arm circuit #2 + 1 mile hard + arm circuit #3 + leg circuit. It felt easier to be indoors but it was still a decently hard workout.

Friday 1/18

Flywheel for a third week in a row! Who am I?! Not going to lie, this week was hard. My legs felt dead and I felt like I was on the verge of coming down with a cold. But I managed to come in first place and beat the leaderboard!

Saturday 1/19

13.1 miles at 8:29 /mile – WOW, what happened?! Christine happened (lol). Truthfully, I was nervous about running with Christine and Emily because I didn’t want to slow them down but we ended up with a pretty fun run! Finished with my leg circuit.. killer.

Sunday 1/20

Convinced Cade to do a mile shakeout with me.. aka 2 miles but I just pretended that it was one. Legs felt super heavy but I was glad to get outside.

Mountains 2 Beach Marathon Training Week 2

My second week of training is in the books and it felt SO good!

So first things first, what’s the deal with my leg circuits after my runs?

After being sidelined by a few injuries last year, I decided to make a conscious effort to add strength training to my marathon training routine. Part of that effort means that I need to stay accountable and the easiest way to do that is to do it right after my run. I am currently working with my physical therapist on my current circuit and can feel myself getting stronger already. I’m excited to see what comes next!

Monday 1/7

A short, “easy” run but can anyone say negative splits?! 4.1 miles, 8:40 /mile followed by my leg circuit (2×10 weighted front squats, 2×10 single leg deadlifts and 2×10 weighted lunges). Not anything spectacular but I’m starting to feel in my groove again.

Tuesday 1/8

What the HILL! Decided to do my first hill workout of the year, though it has really been awhile. My friend, Emily, joined in for the 5:30am fun. We warmed up for 2 miles and completed 10 repeats on a 20% grade hill, totaling 4.5 miles. And wow, I’m beat.

Wednesday 1/9

Rest day – after seven consecutive days “on”, I knew that I needed a real rest day. Not an active recovery or cross training day, but a rest day of doing nothing. I was expecting to wake up tired and feeling sore from the hill workout but instead, I woke up at 4:45am ready to go. As I laid in bed, I thought about going to the gym for a short biceps/back circuit but I opted for an extra hour and a half of sleep instead.

Thursday 1/10

THANK YOU AGAIN, EMILY! 6 miles easy today at 8:50 /mile. After the hills on Tuesday, Emily joined me at 5:30am again for some easy miles. Both of us were pretty beat so we definitely struggled a bit towards the end but appreciated the company!

Friday 1/11

Flywheel class. Again? Is this turning into a weekly routine?! My legs are exhausted.. but what a great cross-training workout. I dialed up the effort and finished with a higher number than last week – WOOHOO!

Saturday 1/12

11 miles at 8:50 /mile – BOOM! This felt AMAZING. There were a couple moments of struggle but I powered through and put the miles in. First double digit run of the year!

Sunday 1/13

My plan was to do an easy shakeout run but I took an extra rest day instead. Ready to start week 3 strong!

TOTAL MILES: 26

ClassPass – Get Your First Month For Free!

For the TL;DR – get your free first month here.

Ok, I am a runner first. But every now and then, I like to shake things up and try out a new workout class. Maybe spin, pilates, yoga, or boxing?!

I may have started my marathon training cycle for Mountains 2 Beach but I have also started back up with ClassPass. And I am LOVING it! It allows me to add some variety to my training schedule for my “off” days. Thanks to ClassPass, I have found my favorite studios for cycling, pilates and hot yoga. I also love to try out new places or use ClassPass when I travel because they have locations all over the world!

By signing up through this link, you’ll get 45 credits which basically amounts to your first month free. Classes range in credit amounts but you should be able to fit in 5-8 classes – you also have the option to purchase additional credits should you need more.

Hope you try it out in your local area and have a blast. After all, it’s free to give it a try!

Creating Your Ritual: 10 Days of Hot Yoga

It mostly sucks but there are definitely perks to being an injured runner – one of these perks is having the time to do other things that are not running. I love hot yoga but I had not had the chance to find a new studio after moving to San Francisco. Luckily, I found a studio offering a new student package that I decided to try – Ritual Hot Yoga. I definitely recommend giving them a try if you’re local – and psst, leave a comment if you are interested in a new student special!

Anyway, 10 days of hot yoga – what were my takeaways? Mind, body, and soul. Duh!

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Mind

It is surreal for me to think about but in those 10 days, I lost my aunt, my friend and my dog. Talk about the worst 10 days ever, right? But honestly, yoga helped me through it. Each day, I set an intention for my practice and brought awareness into each moment and every thought. Finding that peace within myself allowed me to release a lot of the stress that I was holding in.

Body

I immediately felt the impact of hot yoga on my body. I was more flexible and I was even able to improve some poses throughout the 10 days. I was still going to the gym but the extra yoga session each day did not leave me feeling tired. In fact, I felt refreshed each day.

Soul

Are you familiar with the feeling of pure bliss or calmness? I left every yoga class feeling more “whole” and focused than when I started class. Though I wouldn’t consider myself to be a spiritual person, 10 days of hot yoga made me feel more connected to my mind, body and soul.

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To summarize, hot yoga did not give me abs… but I am able to work on my headstands and forearm stands now. I also fell in love with the studio and signed up for a membership – come try it out with me!

Swim: Freestyle/Backstroke Work

Hopefully I’ll be back to running soon but until then, another swim workout to start the week!

TOTAL: 2,500 YARDS

Feel free to cut down on distance and adjust the times as needed!

Warm Up

1 x 300 Free

4 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

2 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 300 Free @ 6:10

1 x 100 Back @ 2:30

1 x 200 Free @ 4:30

2 x 100 Back @ 2:30

1 x 100 Free @ 2:30

3 x 100 Back @ 2:30

1 x 100 Free – No interval

Warm Down

4 x 100 Pull @ 2:40

1 x 100 Free

Swim: Descending Pull Set

After four weeks of not running, I’m starting to the get in the groove of other activities that will help me to maintain my fitness level. Of these other activities, my favorite has been swimming though I may be a little biased since I used to swim competitively and teach swim lessons.

TOTAL: 2,200 YARDS

Feel free to adjust the times as needed!

Warm Up

1 x 300 Free

6 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

Drill Set

4 x 50 Drill (3 Strokes + 12 Kicks) @ 1:20

4 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 200 Pull @ 5:00

2 x 100 Pull @ 2:30

4 x 50 Pull @ 1:20

8 x 25 Pull @ 0:35

Warm Down

1 x 300 Free

Elliptical Workouts for Injured Runners

It’s official. I am starting the new year with an injury. It can only go up from here, right? Don’t get me wrong, I absolutely hate being injured and not being able to run. Yet I also love how being injured forces me to hit a reset button and focus on cross-training. When it comes to cross-training, I usually choose to swim or cycle. I have never enjoyed exercising on the elliptical but it is time for a change.

Let’s get straight to it. These are my favorite hard effort elliptical workouts to keep us runners in shape.

Speed & Resistance

  • 10:00 warmup
  • 10:00 medium effort (4-5 resistance)
  • 2:00 active recovery (1-2 resistance)
  • 10:00 hard effort (6-8 resistance)
  • 2:00 active recovery (1-2 resistance)
  • 2×5:00 hard effort with 1:00 active recovery
  • 10:00 cooldown.

Progression

  • 10:00 warmup
  • 5:00 resistance level 1
  • 5:00 resistance level 2
  • 5:00 resistance level 3
  • 5:00 resistance level 4
  • 5:00 resistance level 5
  • 5:00 resistance level 6
  • 2:00 resistance level 7
  • 10:00 cooldown