Tag Archives: Weekly Workout Recaps

CIM Training Week 1: Aug 4-10

Now that its time to start training, I’m going to recap my Weekly Workout Recaps marking the number of weeks of CIM training:

Mon, 8/4: Rest Day
Tues, 8/5: 50-min Run of 4-minute intervals
Wed, 8/6: Strength Training with Trainer Dave
Thurs, 8/7: 50-min Run of 1-min sprints
Fri, 8/8: Rest Day
Sat, 8/9: VeganRunning Spin class at Equinox
Sun, 8/10: 90-min 70-min Run

My typical routine on days that I run is:

- Wake up
- Take Coco out for a 20-30 min walk
- Come home and eat half a banana and do some dynamic stretches
- Put Coco in her crate
- Leave for run
- Come home and feed Coco (and myself!) breakfast

Except I overslept on Sunday morning. We didn’t get out for our walk until almost 9 am which left me with a scheduling dilemma. I didn’t want to leave for a 90-min run and not feed her breakfast until after 11 am.

I ended up feeding her when we got home, which then meant that I had to wait for her to do her poop business after she ate. By then I was starving myself so I ended up eating breakfast too…

I have been struggling with figuring out a routine for her when I need to run longer miles. I have NEVER done a long run in the afternoon/evening but it was an idea I’d been toying with. What a better time to give it a try!

It would have been ideal to start my run at 6:30-7:00 pm, but I decided to start earlier because:

1. Evening running gives me insomnia

2. Coco eats dinner at 6 pm. She has an extremely sensitive stomach so I don’t like to deviate too much from her normal routine. When I have in the past there were consequences for the both of us.

3. I didn’t want to eat dinner late either.

So even though it was a hot (for me) day, I started my run at 4 pm. Whenever I’ve see people running during this time-of-day I’ve always thought to myself, “Why???” Now I know…

The first couple of miles felt tolerable and then around Mile 3 I crumbled. Had there been some shade I could have managed but it was 95% exposed and well, I don’t do well when the sun is beating straight down on me.

{So pretty to look at, so awfully hot to run in..}

It was so warm that the small water bottle I carried was emptied by Mile 4. I was slowing melting away.

Around the 45-min mark I ran under a tree for shade. I pulled out my phone and send my coach a text message asking him when an acceptable time to cut the run short would be. He told me to cut it the run down by 20-min. I was thrilled but barely made it to 70-min (and was so happy to be done!).

That evening it took hours to wind down from the run – and heat. And as expected, insomnia hit me hard that night. I still felt wired past midnight.

Clearly afternoon/evening running doesn’t work for me. Not only did it throw off my sleeping schedule, it also messed up my digestive system. Even though I didn’t eat anything for at least 2+ hrs before my run, the Vietnamese food that I ate for lunch did not sit will in my belly during the run.

It was a good experiment for me to try as now I can eliminate it from my options (or suffer the consequences again).

Moving forward I need to make a better effort at going to bed early the night before my long runs. And I need to stick to my proven early morning long run routine.

As for Coco, I’m considering having someone watch her (or sending her to doggie day care). That way, I won’t have to worry if she’s been in her crate too long. And I could run long runs elsewhere – like in the cool, foggy (and hilly) City!

“Its About That Time” – Weekly Workout Recap: July 28 – August 3, 2014

{I wish I could run like Coco!}

I haven’t been posting my Weekly Workout Recaps because they’ve been non-existent. I spent the past few weeks focused on strengthening my knees and hips which has been successful – all pain gone! *knocks on wood*

My running coach said, “It’s about that time…” so I guess I can say that CIM marathon training has officially begun.


A couple of weeks ago I went into my new gym for my free fitness assessment. It included a V02 max test. To quote the trainer who did my test, “So you plan to run a marathon this year? I suggest you start swimming and running hills because you’re going to need more endurance than this…”

With that in mind, here’s how the week went:

- Mon, 7/28: 30-min Swim

- Tues, 7/29: 4.03 miles Intervals Run

- Wed, 7/30: Strength Training with Dave (my first workout with him since he came back from a month-long vacation)

- Thurs, 7/31: 2.81 miles Stair Intervals

- Fri, 8/1: Attempted Strength Training session with Dave (but the DOMS from Wednesday was too intense and I couldn’t even do a single TRX Atomic Push-up.

- Sat, 8/2: Spin class with Meghan

- Sun, 8/3: 80-min Run in Golden Gate Park

The highlight of this week was the run in Golden Gate Park.

As I mentioned in yesterday’s post, I’ve limited myself to running around my neighborhood so it was more than a treat to be back in foggy GGP.

It wasn’t an easy run by any means, especially up those hills, but I didn’t hate it!

It sucks is humbling to have to rebuild my running fitness from scratch but this run felt so good! It’s one of the best runs that I’ve had in a long time!

And it left me feeling excited to start training “for real” this time!

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!