Weekly Workouts 6/16-6/22

Happy Tuesday!  I hope you all had a wonderful weekend!  I know a few of you raced at Grandma’s Marathon and I can’t wait to hear read all about it.  I’m just now catching up on some things from over the weekend.  It seems that lately whenever I have free time, I don’t necessarily want to spend it doing anything that requires brain activity.

Last week was pretty good.  I completed the third week of planks and I’m finishing up the final days now….I missed a few days of it last week, so I picked up where I left off and I’m scheduled to end it on Friday I think with a final plank test.  Last week I tried a new recipe in the crock pot.  Italian Beef sandwiches.  Not really healthy, but a nice change up.  They were even Charlotte approved!

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Just take a 3-3.5 lb chuck roast, throw it in the crockpot with some italian dressing mix, roasted red peppers, and some mild banana pepper rings.  Cook on low 7-8 hours.  Shred & serve!  We had ours on hoagie rolls with provolone cheese.  I put some extra red peppers and banana peppers on mine.

So last weeks workouts went as such:

6/16 – Plank Challenge D21 & 2.2 Miles – This was my plank test, as I mentioned last week I did a 2:12.  I also did a brief run in my neighborhood.  I forgot to take my Garmin with me and thought, “no problem, I’ll use Map My Run!”  Then of course I paused it while I was putting my phone back in my SpiBelt.  I know that I ran about 2.2 when I mapped it out, but I have no idea of the time…which is okay.  One benefit of using Map My Run (if you keep your phone in a belt) is you get to run by feel and can’t check your pace every thirty seconds, but you can still track your run.  When you hear your splits, the mile is already over and you can’t do anything about it.

6/17 – Plank Challenge D22, No More Trouble Zones – The plank challenges are starting to take a long time now.  Between the multiple types of planks and the multiple sets, they are turning into 20 minute ordeals…not a bad thing, but doesn’t leave much time for anything else if you are pressed for time in the AM (like I usually am.)


6/18 – Rest – I got up to run, but just felt so tired.  I even had my clothes on.  I started to head out of my bedroom after changing then decided to crawl back into bed.  With my running clothes still on.

6/19 – Hill repeats, 2.34 miles-  This was another fun hill workout.  I made sure to switch my Garmin to manual laps so I could track my time.  The hill was .15-.17 depending on where I stopped and fairly steep.  I don’t know what I’m trying to do on these hill repeats other than run up the hill as fast as I can.  I did a mile warm up and then did three repeats, with a jog back down the hill to cool down and a brief pause before starting the next one.  Then I jogged back home (only about a quarter mile.)  I did negative split the hill repeats, so that’s a positive.  The next time I do it, I’m going to do five.  After I got home, I felt I could have done a few more.

6/20 – 5.5 miles – Most people would not have done a long run after doing the hill workout the day before but I thought it was supposed rain on Sunday morning, so I went out to get my 5 miles in.  It was humid, but overcast so the sun was not beating down.  It was a good run.  I started out slow like I wanted, picked it up in mile 2, miles 3 &4 were my worst (I hit the worst hill at mile 3), but in the 5th I somehow was able to pick it up and the last half mile was amazeballs (thank you downhills!)

6/21 – Plank Challenge D23, PT exercises

6/22 – Plank Challenge D24, Yoga Meltdown – I haven’t done the Yoga Meltdown in a while, so between that video yesterday and my hilly run this morning, my but is screaming!

Total Miles – 10.04

 How was your week? 

 

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Weekly Workouts 6/9 – 6/15

Happy Tuesday!  I don’t know when I started doing these workout reviews on Tuesdays – I must have missed a few Mondays and thought “what the heck?”  I’ll probably get back to Mondays when I start my half training again in a few weeks.

I had a fun weekend.  I did the Charm City Run Timonium Anniversary Run on Saturday morning.  Salt was there with little B. and so was my friend Anna from my half group (she signed up again this summer!  yeah!)  We went out for 4 hilly miles and those hills…oh the hills.  And the heat…and the humidity!  I’m glad I can just go out and run without layering up, but seriously, there was no spring, we went from winter to summer.  The humidity the past few weeks has been awful too and there doesn’t appear to be any end in sight.  Get used to it or bust!

Saturday night my mom came up to watch Charlotte and Brian and I finally went out for our 9th anniversary.  (Our anniversary was actually at the end of May).  When I think about it sometimes, we were babies when we got married (26) and I still can’t believe it’s been 9 years already.  The time has flown by.  We celebrated by going to Ruth’s Chris for dinner.  We each got a house salad and a filet.  We split some mashed potatoes and I also had some broiled tomatoes which were fantastic.   After dinner we had a free movie pass so we went to see San Andreas (they wouldn’t take passes for Jurassic World).  Not bad for your run of the mill disaster movie.  I can count on one hand the times we’ve gone out for dinner and a movie since Charlotte was born.  It was such a treat!

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Yes, we totally housed the flourless chocolate cake.

Sunday morning we went to the pool first thing when it opened and came home after lunch.  We had the rest of the day to just hang out and do some Sunday relaxing.

Last week was tough.  My legs remained sore from the 10 Miler the previous Saturday so I was doing a lot of low key workouts and a lot of stretching up until this past weekend’s 4 mile run.

6/9 – Plank Challenge Day 14 – 2:02, stretching, foam rolling

6/10 – 2 miles, Plank Challenge D15

6/11 – rest day

6/12 – Plank Challenge D16, 20 minutes of Yoga for Athletes

6/13 – 4 miles

6/14 – Plank Challenge D18, PT Exercises.

6/15 – 30 minutes of Pure Burn Pure Strength

Total Miles – 6 miles

Week 2 Plank – 2:02

Since I do the Plank Tests on Tuesday mornings, it’s kinda silly to wait all week to see how long my planks are so here is my plank time from this morning – the end of week 3 test.

Week 3 Plank – 2:16

I’m finding with the planks that it’s not necessarily the strength to hold it, but the mental ability to keep holding it.  I’ve taken to putting on a song and just closing my eyes and singing along.  The minute I take a look at the timer and it’s not where I wish it was, I start to waver a bit – so back to the second verse.  🙂

This week my plan is to get 3 runs in, with Saturday or Sunday being a long run of 5 or 6 miles, and do cross training on other days.  I really need to get acclimated to this humidity.  I know I will – it’s not like I’ve never done it before.  This week will be my last week of the plank challenge.  I’m going to continue to plank, in addition to other core work, but I might try to find a glute / butt challenge.  I know I could use some work in firming strengthening that area up plus it will help with my running.

Do you like doing 30 day challenges?  What are your goals for the week?  At the risk of being redundant (I’m sure it’s being talked about all over the running blogosphere) – what’s your one hot weather running tip? 

 

 

Weekly Workout Review 5/26- 6/1

Whew!  It was a hot and steamy weekend out here.  I did get to enjoy my first pool day though – so not all was lost.  Sunday I got to take a trip to Target ALONE!  I hadn’t intended to go alone, but the kiddo didn’t want to come along.  It was so nice and luxurious.

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Yes – the Frappacino rides front and center.

I got in a great week of workouts – both running and at home.  So lets see what I was up to last week.

Tuesday – Bob Harper Pure Burn Pure Strength – I went for the full hour workout and it did not disappoint.  I definitely felt it in my arms and I’ve decided that after Saturday’s race, I’m going to move up to heavier weights on the leg exercises.

Wednesday – Rest, Plank Challenge D1.  I mentioned my plank challenge in Friday’s post, Wednesday was the Day 1 Baseline Plank – 1:33.

Thursday – Hill Repeats. 2 mile warm up, .1 hill sprints x3 (with walk back down), .5 mile jog back home. Total 3.1 miles (this is a total guesstimation as I stopped my Garmin multiple times – I created the route on Map My Run and this is what it worked out to)  The next time I do this, I’m going to use the lap feature on my Garmin to track it better.  This workout was in the early AM and it was 97% humidity.  Summer is alive and well here in Maryland.  I should have also completed Day 2 of my plank challenge, but with my late evening I moved it over to Friday and used this as my Plank rest day.

Friday – Plank Challenge D2, PT Exercises

Saturday – Plank Challenge D4, Yoga for the Warrior

Sunday – 8 miles @ NCR Trail.  Friday night I was debating on whether or not do to this Saturday or Sunday.  Both days were supposed to be hot and sticky but at about 9PM on Friday, I made the call to put it off until Sunday.  Great decision as the temperature was a little lower and so was the humidity (though not by much.)  I ended up starting the run at 6:30 in order to avoid the sun.  I actually felt cool breezes along the trail.  Plank Challenge D5.

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This picture was taken halfway through and doesn’t fully show the sweatfest that the run became.

Monday – Rest!  Charlotte got up while I was putting my makeup on this morning (she usually wakes up MUCH earlier).  The first thing she asked me was, “Are you doing yoga, Mommy?”  I told her not today.  Then she asked “Wanna do yoga with me?”.  I love that girl.

Total Miles – 11.1

So what’s in store this week?  Brian went out of town early this morning, so I’ll be doing some early AM workouts in my living room today and Wednesday.  He doesn’t get home until really late on Wednesday – so I’m not certain that I will be able to get another run in until Thursday.  Although I have a little plan for National Running Day on Wednesday.  Lack of running is okay this week, I’ve got the 10 Miler on Saturday and I want to be rested.  My main focus this week is just to stay hydrated and eat well and pray for nice weather.  I’m not so sure about the shade situation on this route, so I am a little worried about the sun and humidity.  Although right now the weather says it’s going to rain.  Timewise, I want to finish under 2:10 (close to 2:05 actually).  I’d love to say 2 hours, but I think that is a bit too aggressive given the hills on the course.

Have you ever raced in the rain?  How did you manage?  What are your plans for National Running Day?