Tag Archives: Strength Training

Weekly Workout Recap: May 26 – June 1

I haven’t written a Weekly Workout Recap since the last week of October. A few weeks later I took a big step back in training in an attempt to let my body heal from Adrenal Fatigue and Hypothyroidism.

I’ve felt much better since but my consistency has waned. My first race (a 5K) is this month so I’m resuming these posts to help me maintain consistency and motivation.

Here’s last week’s recap (Note: my weeks are Monday – Sunday):

Mon, 5/26

+ 5-mile run (casual run)

I met my friend and her Golden Retriever for a casual run on a new-to-me trail. It was hot and unshaded but it was nice to have a change of scenery.

Tues, 5/27

+ 4.94-mile Run (speed workout)

Ran a speed workout, assigned by my coach. I usually do these kinds of workouts at the track, but I was too lazy to drive there and ran around my neighborhood instead.

Wed, 5/28

+ 1-hr Circuit Training

Trainer Dave was out-of-town, and I was in-between gyms so I dug out my jumprope and weights and did this circuit training out on my patio. Coach Coco supervised.

3 sets of:

* 1-min jump rope
* 10 Push Ups
* 10 Tricep Dips
* 10 Burpees
* 10 Squats (with 10 lb hand weights)
* 10 Step-Ups x 2 (with 10 lb hand weights)
* 10 Single Leg Deadlifts x 2 (with 10 lb hand weights)
* 10 Mountain Climbers x 2
* 10 Sit-Ups
* 10 Bicycles x 2
* 1-min Planks

** 1-min rest in-between sets

Thurs, 5/29

+ 1-mile Run (aborted interval run) / Rest Day

I had another interval run assigned. I usually do these workouts at the high school track, but on Thursdays I have early morning meetings. Since I am unable to get to the track early, I run later in the morning (in-between meetings) around my neighborhood.

A half mile into my run I found that the home owners association closed my usual route for repaving. I didn’t want to run intervals around city streets so I just aborted the run and went home. Weak, I know, but it turned out to be my Rest Day for the week.

Fri, 5/30

+ 1-hr Spin

This was my first spin class of the year and the first workout at my new gym! At my old gym, spin classes were at 6 am. With Coco it is impossible for me to get to classes that early. Now at this new gym, there are more morning classes offered that I can work into my day in-between meetings!

It was awesome to go to a real class with someone else telling me what to do!

Sat, 5/31

+ 8-10 mile run45-min Swimming

I woke up with an upset tummy and knew I wouldn’t make it through a run so I decided to switch Saturday and Sunday’s schedule.

And decided to make an early morning visit to Mavericks Beach in Half Moon Bay. It was Coco’s first time off leash and in the ocean:

I went to the outdoor, rooftop pool at my new gym in the late afternoon and swam for 45-min.

It was glorious!

Sun, 6/1

+ 45-60 min Cross Training 6.44-mile Run

I woke up with an upset tummy again, but it wasn’t as bad as it had been on Saturday. So I decided to go for it.

I haven’t run double digits since last November and have been a bit intimidated to try it again.

The run started off awesome! The first four miles felt effortless. A little after four miles I ran into the Diva Half Marathon. I stopped for a minute to cheer, then crossed to the running path on the other side of the street.

I ran along the later miles of the course and as I ran down Mile 8 the race officials yelled at me to get off because the lead runner was coming. So I made a u-turn and headed towards home, trying to calculate how I would get the missed mileage added back on.

Around that time my stomach revolted. My leaky gut was back and I had to make a beeline to the bathroom. But there weren’t any in the area so I took the shortest route home (about two miles).

It was disappointing that I had to cut the run short because my legs and lungs were feeling great. It wasn’t the best way to end the week, but I’m looking forward to a new week and exploring more classes and amenities at my new gym!

Weekly Recap, Oct 28-Nov 3

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I haven’t written a weekly workout recap post since the end of the summer. At the time my body was feeling so out-of-sync that the workouts weren’t anything that I wanted to remember. Sadly, not much has changed in the past two-and-half months. I have been seeing a Functional Medicine doctor who is helping me to heal my body (digestive system). Some days are better than others but I am no where near being completely healed. I am however feeling a little more energized and had a decent week workout-wise.

+ Mon, Oct 28: Rest Day

+ Tues, Oct 29: Bad track workout

+ Wed, Oct 30: Spin workout + Strength Training workout with Trainer Dave

Instead of a 6 am Spin class, my gym offers a 6 am Body Pump class on Wednesdays. So if I want to get an early morning Spin workout done I have to do it on my own at 5 am. I’ve found pretty good Spin workouts just by surfing the Web and did a 30-minute one followed by 30-min of core and PT exercises

At lunch time I did a rowing/circuit workout with Trainer Dave:

– Warmed up with 2000 meters on the rowing machine
– 4 sets, no rest in-between sets:
10 regular push-ups
10 TRX low rows
15 squats with overhead press holding a 20 lb medicine ball
15 KB swings with 25 lb KB
10 TRX reverse Y flies

+ Thurs, Oct 31: 5K time trial with a 1-mile warm-up and 1-mile cool down

One of the things my Functional Medicine doctor is treating me for is Adrenal Fatigue, so although I was pleased with the paces I ran, this run knocked me out. I’m also still dealing with sore calves and shin splints so you can imagine just how much fun this run was…

+ Fri, Nov 1: Strength Training workout with Trainer Dave

– Warm-up with 2000 meters rowing
– 10 x 200 meter rowing springs with 1-min rest
– 3 sets circuit (no rest in-between sets):
10 Pushups
15 Kettle Bell Swings (25 lbs)
10 Burpees

+ Sat, Nov 2:  90-minute (9-mile) Run 

The above photo was taken on this run. Fall running is the best!

+ Sun, Nov 3: 40-min Untimed Run 

In two weeks I’m running the Big Sur Half Marathon. With me trying to heal my gut its probably not the most ideal time to be running an endurance event but I’m going to anyway. Since I wasn’t able to run Twin Cities Marathon last month, this is my consolation event. I really have cut back my workouts quite a bit (compared to marathon training) and my Functional Medicine doctor has much experience working with endurance athletes so she gets it. She understands that “this is what she has to work with” (her words, not mine) and is willing to do so (I do plan on cutting back even more after this race).

When I first signed up for this race I had grand dreams of running a PR because its the first race I ever ran 5 yrs ago. But I’m not expecting that to happen anymore and I’m okay with it (mostly). There’ll be other races to try to run a personal record so for this race I’m just looking forward to running half marathon #21 and celebrating how far I’ve come the first one.

Weekly Workout Recaps: Aug 19-25 and Aug 26-Sept 1

I was hesitant to write this post because as of right now I really don’t know if I’m going to run the Fall marathon I have been planning to. Its not that I don’t want to, or that I’m injured because I do and I’m not, but I’ve been going through a period of cutting runs short or simply skipping them altogether.

I got sick a couple of weekends ago and wasn’t able to get out of bed, let alone do any workouts whatsoever. It took about a week and a half to fully recover but then I started freaking out that there wasn’t enough time to train for the race. You’d think that would be enough to drive me to run every single mile and then-some; instead I did the exact opposite.

So I really don’t know if I’ll run it or not but I will making the trip no matter what (travel is already booked and paid for) so I’m going to make every effort to run the miles and finish the workouts that are on my schedule between now and then.

Mon, 8/19
Rest Day

Tues, 8/20
6-mile Run

Wed, 8/21
30-min Swim
40-min Strength Training Session with Trainer Dave

Thurs, 8/22
5-mile Run Nothing

Fri, 8/23
1-hr Spin

Sat, 8/24
14-mile Run 11.5 mile Run

Sun, 8/25
30-min Spin / 30-min Treadmill Run
30-min Strength Training

Mon, 8/26
Rest Day

Tues, 8/27
5.40-mile Track Workout

Wed, 8/28
30-min Swim
45-min Strength Training Session with Trainer Dave

Thurs, 8/29
7-mile Run 6-mile Run

Fri, 8/30
1-hr Spin

Sat, 8/31
15-mile Run 8-mile Run

Sun, 9/1
5.27-mile Run

Yesterday I half-heartedly intended to make a second attempt at the 15-miler, but after 5.27-miles I stopped to spectate the DSE Mile Run that a bunch of my friends ran, then chose to go to brunch with them instead of continuing my run because who can say no breakfast at Q.

go_BrunchatQ