Day 5

This morning was a pace run.  I did 6.2 miles with a 8:14 pace.  A little faster than marathon pace, but a good comfortable pace.

After run I did:

2 mile walk

21-15-9 reps of:

Deadlift, 70#
Front squat, 70#

Day 4

This morning I did:

4xhill repeats
Hill was about 400m long.
I ran up hill and jogged down.
2 miles total

15 squat cleans, 40#  
30 knees-to-elbows on bar  
30 box jumps, 18-inch box  
15 jumping pull-ups  
30 shoulders-to-overheads, 40#
30 double-unders
15 thrusters, 40#
30 butterfly sit-ups  
30 burpees  
300-foot walking lunge holding 20 lbs
19:56 

The first hill repeat was tough because I was still cold, so it took a repeat before I was warmed up.  I am not a fan of hills, but I am learning to love them.

Day 3

This morning I did:

3 mile run

HERO WOD

For time:
16 deadlifts, 60 lbs
16 hang power cleans, 25 lbs
16 push presses, 25 lbs
Run 800 meters
16 deadlifts, 60 lbs
16 hang power cleans, 25 lbs
16 push presses, 25 lbs
Run 800 meters
16 deadlifts, 60 lbs
16 hang power cleans, 25 lbs
16 push presses, 25 lbs
15:20

 2 mile walk  

A very stressful day, but having a great workout today helped ease the stress.

Day 2

It is getting colder outside and it is always a struggle getting out of bed. I pushed the snooze button 3 times this morning before I got up.  On the positive I am loving running in the cooler temps.  It is jut getting out the door that is the struggle.

This morning I did:

6 mile run

30 bench press(45#)
30 db pullover (15#)
30 incline bench press(45#)
30 incline curls(25#)
50 hip raises(10#)
45 standing weighted twist(10#)
45 standing side bends(15#)
30 db shrugs(15#dbs)

I am feeling good in my runs.  I did get a little bored during my run this morning, so I need to come up with things to keep my mind occupied.  Especially when I start my longer runs.

Marathon Training

I haven't posted in awhile, but I am ready to get back on track.  I have been training and race, but now it is time to really buckle down and stayed focused.  I am running marathon #2 on February 27.   I have 15 weeks to train.  This morning I did:

3 mile run

Ladder drill

Complete as many rounds as possible in 12 minutes of:
3 snatches, 35 lbs
6 cleans, 35 lbs
9 jumping pull-ups
216 single jump
I completed 4 rounds in 12:29 

My training program for the next 15 weeks, plus light strength training.

I am back! 9/14

Life has been crazy and I have struggled with keeping up this blog, but I am back to it.  Since my last post I have trained a lot, ran a 5k, and got my wisdom teeth pulled out.  My most recent 5k went pretty well I am a little disappointed, but I just need to keep working harder.  My time was 22:22, not a pr, but considering the heat I am very happy with that time.  I was the first female to finish, but came in second to another female by 12 seconds.  Honsetly, that stung a little and I frustrated with myself for not pushing harder.  I did come in first in my age group.  Overall it was a great race and I still have lots to improve in.  Last week I got my wisdom teeth pulled out, so I only ran 3 days last week and took the rest of the week off to heal.  Now I am back to training and I am planning on doing a half marathon in 9 weeks.  I will type up my 9 week training plan sometime this week.  

This is what I did this morning:

 4 mile run

100 double-unders
500 meter run
25 step-ups with 20-lb. dumbbells to 24-inch box
10:44

10 mins. of ladder drills to help with speed and footwork.

It was so nice to get back to training after having to take 4 days off.  The weather is finally starting to cool down and today was a nice 75 degrees. It hasn't been that cool in a very long time.

Tuesday 8/11

This morning I did:

8 mile run

3 rounds for time of:
30 dumbbell shoulder presses, 30#
20 jumping pull-ups, rounds 2 and 3 I switched to push ups my body just became very sluggish after the first round.
10 bench dip
11:34

Ugh, I am so over the heat!!!!  I am ready for cooler temps!!!  My run overall was decent. Towards the end my body was getting sluggish and heavy, but I survived.  I wanted to skip strength training today, but I did it anyways. 

Monday 8/10

This morning I did:

5 mile run

2 mile walk

10 min. workout
Jumping Jacks- 1 min.
Low to High wood chop 15#- 1 min.

Lunges- 1 min.
Overhead db side bend 15#- 1 min.
Squats- 1 min.
Kick Crunch- 1 min.
Wall sits- 1 min.
Row with twist 10#- 1 min.
Back Kicks- 1 min.
Overhead circle 15#- 1 min.

This is defiantly me on the days I don't run.

Part 2 of Training Program

I have completed the first two phase of my training program and now I am on to phase 3 and 4.  This  is what phase 3 and 4 look like:

Phase 3

Week 7
Monday- 5 miles
Tuesday- 8 miles
Wednesday- 8x400m
Thursday- 8 miles
Friday- 4 miles
Saturday- 13 miles

Week 8
Monday- 5 miles
Tuesday- 7 miles
Wednesday- Hill repeats
Thursday- 7 miles
Friday- 4 miles
Saturday- 12 miles

Week 9
Monday- 5 miles
Tuesday- 6 miles
Wednesday- 10x400m
Thursday- 7 miles
Friday- 5 miles
Saturday- 13 miles

Week 10
Monday- 4 miles
Tuesday- 6 miles
Wednesday- 16x200m
Thursday- 6 miles
Friday- 5 miles
Saturday- 12 miles

Week 11
Monday- 4 miles
Tuesday- 6 miles
Wednesday- 10x100m with 100m jogs
Thursday- 4 miles
Friday- 3 miles
Saturday- 5k race!

Week 12
Monday- 3 miles
Tuesday- 5 miles
Wednesday-  6x400m
Thursday- 4 miles
Friday- 3 miles
Saturday- 12 miles

As always things are subject to change.

Friday 8/7

This morning I did:

9 mile run

2 mile walk

Short on time this morning, so no strength training.

My 9 mile run this morning was very interesting.  It of course was another hot and humid morning.  When I first started running there were a few clouds in the sky, but I didn't think anything of it.  When I got to about 4 miles I was looking down and saw a flash of light.  At first I thought it was just a street light turning off, but a few seconds later I heard thunder.  Than a few minutes later it started to rain.  I enjoyed the rain it made the 10 mins. it lasted nice.  Once the rain stopped it didn't take long to feel the the heat and humidity again.  I thought the storm had passed because there were only a few clouds left in the sky and they didn't seem like storm clouds.  A little before mile 7 I was running around the track and there was a huge flash of lightening followed by a very loud thunder.  It was one of the craziest things I have experienced on a run.  The lightening gave my body such a weird a feeling.  Soon after that everything cleared up, but I did hurry up and finish my last 2 miles I didn't want to be experience that again.

Wednesday 8/5

This morning I did:

30 min. speed training
5 min. warm up, 1 min. on, 1 min. off, 5 min. cool down.

2 mile walk

Ran stadiums

30 hip raises
30 crunches

Complete as many rounds as possible in 15 minutes of:
10 dumbbell thrusters, 40#
200 single jump rope
Went over 40 seconds to get 6 rounds.

Tuesday 8/4

This morning I did:

9 miles run

21-15-9
cleans #35
bench dips
6:40

The weather is just hot and honestly it makes running 9 miles a little miserable.  I can't wait for the weather to be cooler. I am so over the heat.  The rest of this week is supposed to be hot.

Monday 8/3

Happy Birthday to Me!

Today is my 32nd birthday!  I love that as I get older I keep getting in better shape.

This morning I did:
5 mile run

On the Hiit mama blog this morning was posted run a 5k.  I was planning on just running an easy 5 miles, but once I saw the 5k I knew I had to do it.  Part of me didn't really want to push myself, but I hadn't run a 5k in a while so I thought it would be fun.  My 5k time was 24:58, not my fastest, but considering it was almost 90 degrees I was happy.  I ran the last 1.9 miles as a cool down.  I think it was a great birthday run.

2 mile walk 

Saturday 8/1

This morning I did:

12 mile run

Today was my best long run in awhile.  I didn't feel sluggish at all and I sprinted the last 800m.  It felt great to have a good long run.


I forgot to post yesterday.  I overslept again and got no run in, but I did walk 2 miles.  I also did some strength training on my bench.

Thursday 7/30

This morning I did:

6xhill repeats
I ran to the hill that I usually do my repeats, ran the repeats, and than ran home.  I did 6 miles in all.

10 rounds for time of:
5 jumping pull-ups
5 push-ups


5:45

5 rounds for time of:
10 butterfly sit-ups
10 back extentions (supermans or body surfers- curl legs towards butt)
4:42

2 rounds for time of:
25 wall-ball shots, 12# ball
25 box jumps, 18 inch chair
7:46

Running in new shoes made a big difference today. 

Wednesday 7/29

This morning I did:

3 mile run

2 mile walk

This week I am really feeling sluggish and tired don't really know what is wrong with me.  I almost didn't get out of bed this morning, but I got up did something.  I skipped strength training this morning.  I am hoping to rest up today and be ready for hill repeats for tomorrow.  I did get an early birthday present which should help me.  My husband got me a new pair of running shoes, so excited to break them in.

Tuesday 7/28

This morning I did:

9 mile run

15-10-6 reps for time of:
Thrusters, 40#
Knees to elbows on bar
4:15

I thought of every excuse I could to not run this morning, but I got out of bed and out the door.  Than while I was running I though about stopping many times.  The heat is really making me sluggish and slow, but I did complete 9 miles.  It was already 90 degrees at 4:30 this morning. 

Monday 7/27

This morning I did:

5 mile run


Heavy Duty
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 thrusters
50#'s for all
11:34

30 mountain climbers

Saturday 7/25

This morning I did:

14 mile run

Was dreading this run, but it wasn't to bad.  The last 4 miles did feel like it took forever.

Friday 7/24

This morning I did:

8 mile run

2 mile walk

Arm workout
3 sets of 10
Push press
dumbell curls
triceps
triceps kickbacks
front raises

30 mountain climbers

So yesterday I thought I hit the snooze button on my alarm, but I actually turned it off.  So I slept through my run.  For some reason Thursday is always the hardest day of the week for me to get out of bed.  I did swim for 2 hours with my kids yesterday, so I got a good workout in yesterday.  Today it was hot and humid and my run sucked, but I got it down.  Not sure how I am going to get through 14 miles tomorrow.

Wednesday 7/22

This morning I did:

8x800m around the track

Round 1- 3:30
Round 2- 3:27
Round 3- 3:26
Round 4- 3:30
Round 5- 3:27
Round 6- 3:31
Round 7- 3:29
Round 8- 3:32

2 mile walk

Walked a few rounds of stadiums

Just a few body excersise

30 mountain climbers

A little over 2 months ago I ran 800's and my times were a little faster than this.  I am proud of the times I did today it was a hot morning. I felt pretty strong the first few rounds.   The last 3 rounds were tough and hurt.

Tuesday 7/21

This morning I did:

40 min. swim

6 mile run

2 rounds
250 jump rope
25 thrusters(30#)
15 jumping pull-ups
10:47

30 mountain climbers

Monday 7/20

This morning I did:

10 mile run

2 mile walk

x3
5 burpees
10 squats
5 burpees
10 lunges
5 burpees
10 crunches
5 burpees
10 push-ups

60 mountain climbers

Last week I had to skip or shorten some runs because life just got in the way.  All my runs though last week were good quality runs.   I was a little frustrated about not running as much last week, but I am ready to get back on track this week.  I had a good, strong 10 mile run this morning and look forward to the rest of my runs this week.

Friday 7/17

This morning I did:

10 mile run

2 mile walk

30 mountain climbers

Thursday 7/16

This morning I did:

3.5 mile run

45 min. swim

30 mountain climber

Life has been extra stressful this week.  I am doing my best to keep up with my runs, but it has been very difficult.  Plus my mornings have been very busy.  I have to be up by most mornings by 3:45 just to have time to get in my run in. 
I fell a little short on the 6 mile run this morning.  If I have time tonight I will run the 2.5 miles I was short.

Wednesday 7/15

This morning I did:

Fartlek workout: 2, 3, 4, 4, 3, 2 with 2 min. rest also a warm up and cool down

2 mile walk

Kettlebell workout with 26# kb
2 sets of 15
High pulls
Swings
Squats
Cross under lunges
Back pulls


3 rounds for time of:
Run 300 meters
20 Wall ball shots
10 Push-ups
11:40

30 mountain climbers

Tuesday 7/14

This morning I did:

6 mile run

45 mins. of swimming(laps, running,....)

For time:
21 one-legged squats
15 cleans,  45#
9 jumping pull-ups
3:09

Rest 15 minutes

Then, for time:
21 modified handstand push-ups
15 snatches, 30#
9 push-ups
2:32

30 mountain climbers

Today was a good day.  I wasn't feeling that well yesterday so I took the day off.

Saturday 7/11

This morning I did:

14 mile run

30 mountain climbers

Another great week of runs.  I am proud of myself this week!  It has not been an easy week, but I pushed through every time I wanted to quit.

Thursday 7/10

This morning I did:

9 mile run

2 mile walk

40 standing knee to elbows
20 squats
20 mountain climbers
10 plank rotation
20 lunges
10 crunches
20 sitting punches
10 push-ups

x3
10 bear crawls
10 mountain climbers

Wednesday 7/9

This morning was a struggle to get out of bed, but I did and this is what I did:

4 mile run

HERO WOD

3 rounds for time of:
21 jumping pull-ups
15 modified handstand push-ups
9 thrusters, 40#
9:05

30 mountain climbers

So today I had 7 miles plan, but I was just needed a short and easy run today.  

Wednesday 7/8

This morning I did:

45 min. tempo run

1.5 mile walk

30 mountain climbers

HERO WOD

5 rounds for time of:
10 front squats, 40#
10 deadlifts, 40#
400-meter sprint( subbed 200 jump rope for run)
Rest 2 minutes(short on time, so skipped the rest)
15:57

Tuesday 7/7

This morning I did:

9 mile run

30 cross body mountain climbers

Kettelbell workout:
Swings
Side bends
Figure 8
Around the world
Goblet squat
deadlift

Monday 7/6

This morning I did:

5 mile run

2 mile walk

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50 single jump rope
40 single-arm overhead squats, 10 # dumbbell
30 handstand push-ups (modified)
20 thrusters, 35#
10 jumping pull-ups 
16:48

60 mountain climbers

It was a great morning for a run.  It rained most of my run.  It was a nice change from the heat.

Saturday 7/4

This morning I did:

13.2 mile run

30 mountain climbers

I am proud of myself this week.  It has been a tough week and I wanted to quit many times.  The heat around here really makes it hard to enjoy runs, but I am not going to let that me stop me.

 

Friday 7/3

This morning I did:

5 miles

30 mountain climbers

I overslept this morning and only had time to do 5 miles.  

Thursday 7/2

This morning I did:

8 mile run

30 mountain climbers

For time 15, 12, and 9 rep rounds of:
Dumbbell Thrusters- 30#
Push-ups
3:53

I struggled to get out of bed this morning, but manged to get up and out the door.  I am so glad I did I had my best run in a long time.  I felt very strong most of the run and the heat didn't bother me like it usually does.

Wednesday 7/1

This morning I did:

4xmile repeats with 400m jog/walk

1- 7:40
2- 7:35
3- 7:50
4- 8:30( I ran out of gas)
This was a tough workout in the heat.  My times were slower.  The last two miles really hurt.

2 mile walk

3 rounds
20 jumping jacks
10 squats
15 lunges
15 mountain climbers
3 burpees
10 push-ups
20 high knees
15 hip raises

Tuesday 6/30

This morning I did:

9 mile run

30 push-ups

4 min. ab workout
20 sec. work
10 sec. rest
x2

• plank twist
• plank walkers
• plank ups
• plank side bends

This morning was really tough it was not only hot, but also very humid.  I wanted to quit many times, but I pushed through it.  By my last mile my body started to feel like jello.  I am really hoping all this hard work I am doing now will pay off when I start racing again in the fall.

Monday 6/29

This morning I did:

6 mile run

2 mile walk

30 wall bridge
30 windshield wipers
30 toe reaches
30 knee press
30 push-ups
30 push press(35#)
30 step-ups(18in chair)

New Training Schedule

I am posting my new training schedule here so I can easily see it.  It is not complete, still need to come up with a few more weeks, but it is a start.

Goals: To stay mentally strong!!!!
            To not let the summer heat get me down!!!
            To have fun!!!

Phase 1

Week 1 

M- 6 miles

T- 9 miles

W- 4xmile repeats with 400m jog rests

TH- 8 miles

F- 9 miles

S- 13 miles

Week 2 

M- 5 miles

T- 9 miles

W- 45 min. tempo run

Th- 7 miles

F- 9 miles

S- 14 miles

Week 3

M- 6 miles

T- 10 miles

W- Fartlek (15 min. warm up- 2,3,4,4,3,2 with 2:30 rest, 15 min. cool down)

Th- 6 miles

F- 10 miles

S- 13 miles

Phase 2

Week 4

M- 10 miles

T- 6 miles

W- 8x800m

Th- 6 miles 

F- 8 miles

S- 14 miles

Week 5

M- 9 miles

T- 5 miles

W- 6x hill repeats

Th- 5 miles

F- 8 miles 

S- 12 miles

Week 6

M- 9 miles

T- 5 miles

W- 1 min. on 1 min. off 

Th- 5 miles 

F- 9 miles

S- 13 miles

Saturday 6/27

This morning I did:

2 hour run

I was out the door by 4:45 this morning and it was already hot.  After 2 miles I did not want to run anymore, so I tried to make this run as fun as possible.  I decided that I would run through every sprinkler I found.  It helped the run go faster and really helped cool me down. 

Friday 6/26

This morning I did:

6 mile run

12-9-6 reps for time of:
Deadlifts, 75#
Thrusters, 30#
4:06

Tuesday 6/23

This morning I did:

3 mile run

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
15:47

Monday 6/22

This morning I did:

4 mile run

Complete as many rounds in 10 minutes as you can of:
15 Sit-ups
10 Push-ups
15 Squats

6 rounds

A busy morning, so I squeezed in as much of a workout as I could.

Saturday 6/20

This morning I did:

11 miles(hot and brutal)

30 push-ups

A great week of runs and workouts! 

Friday 6/19

This morning I did:

4 mile run

200 jump rope
30 push-ups

Thursday 6/18

I did speed work at the track this morning.
I did 8x400m.
1. 1:33
2. 1:32
3. 1:33
4. 1:34
5. 1:32
6. 1:29
7. 1:36
8. 1:35

Than I ran stadiums.

Complete as many rounds as possible in 20 mins. of:
10 jumping pull-ups
10 modified handstand push-ups
20 hip raises, a mix of regular and one legged
I did 10 rounds

Wednesday 6/17

This morning I did:

2 mile run


Hero Wod:

For time:

Run 1.5 miles
Then, 4 rounds of:
23 jumping pull-ups
23 push-ups
23 full burpees

36:18, a little sluggish today.

Wednesday I normally go to the track and do my speed work, but I wasn't able to make it to the track today. I did an easy run instead and will get my speed work done tomorrow.  

Tuesday 6/16

This morning I did:

5 mile run

3 rounds for time:
17 jumping pull-ups
17 squat cleans, 35#
8:40

30 push-ups

Ugh the heat is back! 

Monday 6/15

This morning I did:

4 mile run

Hero Wod

5 rounds for time of:
3 cleans, 35 lbs
200-meter run
20 dumbbell snatches, 20 lbs, 10 each arm
Rest 2 minutes

19:36(time includes rest)

 30 push ups

Easy run this morning.  Getting back on track after taking 5 days off for vacation. Today was the first really warm morning of the year.  It was 85 at 5:00 this morning.