It's been a while (nearly two months, in fact) since I've updated this site. For the most part, I've been keeping up with my ATM training. I recently started doing long runs with a friend of mine which makes them go by so much faster. Well, they feel like it anyway... my pace isn't all that much faster, although I've done both my 8 and 9 mile runs without walking, a new accomplishment for me. This weekend, Adam and I are going to go for a 10 mile run before tapering next week. We've already got two 10 mile races and a half marathon under our belt, so we don't think it's going to hurt our overall time in the actual race to do a 10 mile run the week before since we've done the mileage before.
I'm in the final month before we leave for Hawaii on our honeymoon! I'm hoping to lose another 5 pounds or so and firm up a bit before we leave so I feel a little more confident walking around in a swimsuit for two weeks. (And no, I don't need to lose for the wedding... I made sure to get a dress I was comfortable in even if I didn't lose any weight. Swimsuits are another story altogether.) I've lost about 12 pounds so far since about February, but there was a long time there that I was just maintaining, rather than losing, weight. In the past month or so, I've pushed through a plateau and lost those last few pounds to get to where I am at now.
In order to meet my goal, Adam and I are planning on spending a lot more time strength training over the next few weeks. We are only going to work on the upper body until after the ATM, because we don't want to wear out our legs too much. We're alternating back/biceps with chest/shoulders/triceps, every other day. After the race, we'll rotate in a day of legs. (Groan!) I'm also going to keep going spinning two times a week, doing a long run (6-10 miles) on the weekends, and doing one or two shorter runs (3-5 miles) during the week. I also keep saying that I'm going to get up early and get some yoga in, but that hasn't happened yet. :-) (The type of yoga I do isn't really a hard workout, so I can definitely still do it on days I'm doing cardio and/or strength.)
It seems like a lot, but I am trying to mix everything up as much as I can so I don't overtrain anything. Muscle groups are only getting worked 2-3 times a week, and I'm varying my cardio workouts between spinning and running so I don't put too much stress on my legs by running five times a week. Plus, back in the earlier years of our relationship, Adam and I used to go to the gym together almost every night after work and strength train or run, so it's kind of like we're rekindling that part of our relationship... right before the wedding. Super romantic, right? (Mostly, it's just us walking around going, "I'm so sore... ")
Last Sunday, I made it out to spinning. Like I've said before, I really like this instructor. I don't have too much to add to that otherwise... spinning is spinning!
This week was sort of crazy at work... Monday night I had to drive down to southern Virginia for court on Tuesday, and I didn't get back until after 10 on Tuesday night. Wednesday I was just totally exhausted and, well, Thursday and Friday I was just lazy. I did get back into it with Body Pump early this morning though!
I am not really a fan of the new Body Pump release (74, I think?). The music leaves much to be desired and the lunges are even more difficult for me than usual. My back calf tends to cramp up and I lose balance a lot during most lunge tracks, but this one we had to have our front foot on a step without risers and my step kept slipping across the floor! I was pretty sure I was going to end up crashing to the ground! (I didn't.) I don't even feel like I got too much of a workout during that track because I spent more than half the time trying to put my step back in place. Oh well.
Sunday, July 11:
Cardio:
Spinning -- 60 minutes
Saturday, July 17:
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 11.5kgs (~25.3 lbs) -- went up in weight again!
Arms/Triceps: 16lbs (two 8-lb weights), tricep pushups and dips
Arms/Biceps: 8.5kgs (~18.7 lbs)
Legs/Lunges: 10lbs (I used two 5-lb weights instead of the bar... this track was super annoying!)
Shoulders: push-ups; shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
When the alarm went off at 7:30 this morning, I first decided to just re-set it for 8:30 and go to Spinning instead. Then, after thinking about it for a minute, I realized that spending one more hour in bed really wasn't going to make that much of a difference rest-wise, especially since I was already awake. If I was tired later, I'd just take a nap this afternoon. So I turned off the alarm, got dressed, and went to class. I even managed to increase my weight on two tracks! Next week is a new release and I've heard that lunges are almost 6 minutes long, which suuuuucks, because that is my worst track. My back calf always cramps up during the lunge track.
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 10.5kgs (~23.2 lbs) -- went up in weight!
Arms/Triceps: 8.5kgs (~18.7 lbs)
Arms/Biceps: 8.5kgs (~18.7 lbs) -- went up in weight!
Legs/Lunges: 16lbs (I used two 8-lb weights instead of the bar.)
Shoulders: push-ups; shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
I made it to Body Pump on Wednesday! Woohoo!
I haven't been to Body Pump during the week in such a long time and they've changed instructors. I used to really like the guy who did it before (although one of the Saturday morning instructors is easily my favorite), and at first I wasn't too happy with the new instructor. She was really nice, but just kind of odd. Also, she didn't count off the reps as consistently as other instructors, which can be kind of confusing. All in all though, she was good enough that I'll still try to make it to Wednesday classes when I can.
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 8.5kgs (~18.7 lbs)
Arms/Triceps: 8.5kgs(~18.7 lbs) -- up from last week!
Arms/Biceps: 6.5kgs (~13.2 lbs)
Legs/Lunges: 10lbs (I used two 5-lb weights this time instead of the bar.)
Shoulders: shoulder raises with dumbbells - 10lbs (two 5lb weights); shoulder presses with bar - 6.5kgs (~13.2 lbs)
Abs/Core: crunches, planks
Cooldown/stretch
I had planned to workout on Friday, but it was a CRAZY day at work, so I came home, had a big salad and a margarita for dinner, and watched some baseball. Saturday morning I got up early to go to BodyPump (I really wish I could work this into my schedule more regularly!), and then Sunday I went to spinning. I'd never been to the Sunday spinning class before, but I really liked this instructor. She had fun, beat-pumping music that kept me motivated through the whole workout.
Saturday:
BodyPump:
Warmup: 6.5kgs (~13.2 lbs)
Legs/Squats: 11.5kgs (~25.3 lbs)
Chest: 8.5kgs (~18.7 lbs)
Back/Gluteals/Hamstrings: 8.5kgs (~18.7 lbs)
Arms/Triceps: 6.5kgs(~13.2 lbs); tricep dips; 5lb weights
Arms/Biceps: 6.5kgs (~13.2 lbs)
Legs/Lunges: 6.5kgs (~13.2 lbs) (I have a really hard time with the lunges... my back calf often cramps up. I am used to doing walking lunges, not ones in place. I need to work on this and increase the weight.)
Shoulders: 6.5kgs (~13.2 lbs)
Abs/Core: reverse curls, planks
Cooldown/stretch
Sunday:
Cardio:
Spinning -- 60 minutes
Legs:
3 X 10 body weight squats
3 X 20 walking lunges, alternating legs (5 lb. weights)
3 X 10 dead lifts (15 lb. weights)
3 X 10 bench step-ups, each leg (oops... forgot to use weights for this one!)
3 X 10 calf raises, each leg
Abs:
50 crunches
25 side crunches, each side
Cardio:
stationary bike -- 35 minutes
elliptical -- 20 minutes
Back and Biceps:
3 X 10 assisted pull-ups
3 X 10 lat pull downs (80 lbs)
3 X 10 lawn mower rows (20 lbs)
3 X 10 bicep curls (12.5 lbs)
Chest, Shoulders and Triceps:
3 X 10 bench press with bar (45, 55, 65)
1 X 8 bench press with bar (65)
3 X 10 incline press with dumbbells (20, 20, 15)
3 X 10 shoulder press machine (30, 30, 25)
3 X 10 front shoulder raises (7.5)
3 X 10 side shoulder raises (7.5)
3 X 10 triceps pushdown machine (30, 35, 35)
Abs:
1 minute plank
30 crunches
30 side bends (15 lbs.)
Legs:
Warm-up: 3 X 10 body weight squats
3 X 20 walking lunges, alternating legs (5 lb. weights)
3 X 10 dead lifts (10 lb. weights)
3 X 10 bench step-ups, each leg (5 lb. weights)
3 X 10 calf raises, each leg
Abs:
50 crunches
2 X 1 minute plank
I am using Hal Higdon's novice half marathon training program to train for the upcoming GW Parkway Classic (ten miles) and the Pacers Running Festival half marathon. I used this same training program last year for the Army Ten Miler and I used his 10K program to train for my first 10K two years ago. I really like these programs and think they are well suited for beginners and definitely would recommend them for anyone training for their first race. (You can find all different training programs for various races here.)
I also like that they are easily adaptable to your schedule. I usually mix and match workouts during the week, depending on what plans I might have for the day. (I'm still working on moving my workouts to the mornings, but it's just not happening yet.) For example, I modified the training program to accommodate both the ten mile race and half marathon, which are two weeks apart, by adding in an additional "stepback" week with a 6 mile long run between the two. We also have a 5K the day we're supposed to 9 miles, but instead we're just going to do that race and then maybe do another easy 4-5 miles later in the day.
This time around, I'm definitely stronger and in better running shape than when I was training for the Army Ten Miler last year. This past Sunday, Adam, Carolyn and I did an 8 mile long run and ran almost the entire thing. I think we took a five minute walking break, max... probably even less. We ran it in about 11:30 pace (I am pretty sure I was slowing down the pack), and I felt like I could have run another mile or two if I had too. This was a HUGE difference from the same point in my training last year. We were in NYC the weekend we had to run 8 miles and we ran in Central Park. We took several walk breaks and if I remember correctly, ended up completing it at about 13 minute pace.
I think one major factor in my improvement this year is the fact that I am strength training my legs. I've been going to Body Pump classes on Wednesday evenings (an excuse to skip out of work right at 5pm!), and doing lunges and squats when I work out on my own. In the past, I've ignored strength training my legs because I didn't want them to be too tired for my runs. When I started going to Body Pump regularly three weeks ago (which, okay, means I've been three times... but three times in a row!), after that first class I could hardly walk for three days! But then... I ran seven miles without stopping for the first time ever. It totally clicked! My legs might be a little tired from strength training, but it makes them stronger, which is pretty key for speed and endurance. DUH! I don't know why it took me so long to catch onto that! So now I'm going to Body Pump at least once a week, and hopefully going to get my butt out of bed early enough to go to some Saturday classes too.
And now, my workout roundup:
April 4: 8 mile run (1:32:58)
April 5: strength training
April 7: Body Pump
February 9: 45 minute elliptical
February 10: 3 mile run (32:00)
February 13: 60 minute elliptical, 20 minutes strength training
February 14: 4 miles (44:02)
February 15: Restorative Yoga (30 min)
February 17: 4 mile run (46:00) -- my first mile was in 8:26!!!! I walked almost all of my fourth mile.
*Cardio* *Pretending to be a Runner* *Randomness* *Strength Training* *Yoga*
I've been slacking on the blogging front (both here and there), so below I've just posted a quick summary of my recent workouts. In addition to my goal of running 50 miles this month, I'm also planning on really bumping up my strength training. My friend Angela gave me a copy of Jillian Michael's Biggest Winner DVD set as a gift a little over a year ago, and I finally got around to buying an exercise step and just started doing these workouts.
February 2: Jillian Michael's Shape Up Front, 30 minutes elliptical
February 3: Jillian Michael's Shape Up Backside, 5k run (30:33)
February 6: 5k run (33:33)
February 8: 3 mile run (35:00), 15 minute elliptical. (I wanted to do a 5 mile run today, but my legs felt like lead.)
**bonus workout: On Sunday, Adam and I went out and played in the snow. Not a traditional workout, but trudging through 2.5 feet of snow for an hour and rolling HUGE balls of snow to make a snowman sure gets the heart pumping!
*Cardio* *Pretending to be a Runner* *Strength Training*
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