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