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.