Strength training

I decided I needed to make more of a point to include strength training into my marathon prep.

It had to be a quick total body workout and I found one on Runner's World by a sports medicine physician, Dr. Jordan Metzl.

• Warm up: 2 minutes- 30 second sets of jumping jacks, squats, lunges
• Plyometric jump squats 6-8 sets of 15 reps
• Super Set 1 (5 minutes): 
• Rows in plank position with 6-8 pound weights, 15 reps
• Push ups, 15 reps
• Sit ups, 45 reps
• Super Set 2 (5 minutes):
• Plyometric lunges, 10 reps
• 1 leg squats, 10 reps
• Super Set 3 (5-6 minutes):
• Mountain climbers, 15 reps
• Leg lifts, 15 reps
• Super Set 4 (5 minutes):
• Squat with deadlift and high pull, 15 reps
• 1 leg balance with shoulder press, 15 reps
• 1 leg balance with bicep curl, 15 reps
• Burpees- 4 sets of 10 with 20 second rest
• Planks: 1 minute regular, 1 minute left, 1 minute right

That was my workout Thursday!
Friday and Saturday-no workout :(

Sunday (today)-10 miles! And at an 8:29 pace to boot! Considering it was the first time I ran more than 6 miles, I'll take it.

Training schedule for half and full planned out today! So excited to have a plan again.


Any other great full body strength workouts out there?

Is it spring yet??

Well technically, yes it is. It is spring and I woke up to a dusting of snow (yet again!) I just want it to be above 40 degrees!!! And yes, there could be much much worse things then being sick of winter. Probably most things, actually. I'll stop pouting now.


Tuesdays workout: treadmill
mile 1: 9:30 pace
mile 2: 8:30 pace
mile 3: 7:30 pace
mile 4: 8:30 pace
mile 5: 9:30 pacee

Wednesday: Group run!
It was a little chilly but the sun was out and the sky was blue so I'll take it!
About seven miles, average 8:00-8:30 pace.

Tomorrow: Strength training with a new routine I found specifically for runners! Will post the details later.


Goals for running this year.

•  Sub 3:45 marathon. More consistent training and less speed. I may have over trained last year but how do you improve if you don't push yourself?
• Sub 22:00 5k.
• Finish one of each -a full, a half, a 10 k (which I still have never done) and a 5 k
• Race in any place I travel (if available.) Who knew the 3 weeks I'll be in Hawaii is the 3 weeks the entire year with almost no races!

 The "goals for everything else" list is much to long to post right now. My husband tells me I have too many interests!!



What are your running (or other) goals this year?

the hamster wheel

I prefer the road to the treadmill ANY day, especially after this winter. The TV makes it a little more bearable -when there is a decent show on. One thing I don't mind is speed work. It is so much easier not to stop.

Today's workout:

1 mile warm up
0.5 mile at 7:13 pace with .25 mile recovery jog x 4
.25 mile at 6:58 pace with .25 mile recovery job x 2
0.5 mile cool down jog
for a total of 6 miles

Legs are feeling great.

Back at it

This winter has been a frigid one. We've almost broken the record for snowfall set in 1881 (only 3 inches to go!)

I'm not getting my hopes up but it is getting a tad bit warmer. Most of my workouts the past couple months have been at the gym-treadmill, yoga, spinning- but I am SO ready to get back outside. My Wednesday running group has started back up again and think I have picked my next marathon -Sleeping Bear Dunes. I just have to sign up to make it official. (Ahh, commitment)

I will conclude with a dinner photo.

Crispy tofu stripes

Cauliflower and rice gratin

mixed greens with onion, pepper and raspberry vinaigrette

Sunday

4 miles on the treadmill. Intervals- 0.50 miles at 6.5 and 0.25 at 7.5-8.5. 33 minutes total + 10 minutes on the treadmill.

I have finally been able to get my husband (Giac) to come to the gym but we may have to start driving separate so I don't feel like I'm cutting my workouts short! Haha.

My knee was okay. Definitely tolerable but I hate the fact there is pain.

Tomorrow I am going to attempt 10 easy miles. This is another area that needs work-it is entirely too easy to run easy runs too fast.

The New Year

Well it certainly has been a while since I have moseyed on over here. I've been trying to limit the amount of time I spend watching tv and using the internet but I think it is time to get back at it(to an extent). I feel much more motivated when I am recording and reflecting my runs, when there is more accountability.

Quick Update:

• The 5k I ran back in my last post..came in 2nd for my age group
• I ran another 5k a month ago and also came in 2nd. And a new PR! 22:22, a 7'12" pace. My next goal: somewhere in the 21 minutes/under 7 minute pace
• I finished my second marathon. 3 hours 47 minutes. My goal was under 3:45. It was probably my own fault. I started training late. My long runs left something to be desired. I probably didn't put in enough miles. Some runs were probably too fast. 
• I think I have a mild IT band injury. UGH. I have never been sidelined with an injury and I don't intend to start now. 
• I am still officially a vegetarian, with very little dairy. I added gluten free to the list of diet restrictions on the first of the year as a trial elimination diet as a result of some lab test received.

 I'm disappointed to say I've ran less then 50 miles so far this month but starting tomorrow I'm getting back on track. I've been splitting my runs between treadmill and road since we've had record low temperatures and copious amounts of snow and ice. Can spring get her already?