Last week. Lift more, Run less. My new shoes are pretty!

9/21: 3 miles, treadmill

9/22: Strength/2 mile TM

9/24: Rest

9/25: Rest

9:26: 5 miles. TM. 48:47. Strength 

9/27: Strength

See below for workout specifics: 

9/22

5 rounds 

400m

5 reps-

  

Added .75 miles to hit 2 miles total. 30 min workout 

9/23: 

3 rounds

400m

21 kb swings

12 burpees

Then. 12-9-12

Hang cleans

Lunges 

9/26: 5 miles. 

Then,

5 rounds

5 power cleans

5 front squats

5 push press

9/27

5 rounds

10 DB cleans #20

10 squat and press

10 burpees

Not a ton of running his week. My pretty new shoes came in on Friday so I got a short 5 mile run in on Saturday. Hoping to take these out for a spin this weekend, but I've been coughing and congested since Sunday, so I'm contemplating keeping it indoors. 

Monday was officially training day 1 for this cycle. Goal race is the Seattle Half Marathon, from which I hold my half PR of 2 hrs on a dot. Looking back, I definitely think I could have gone sub 2, but I was pretty conservative in the first half. Overall, I was pretty pleased with my performance, but am hoping for improvement this time around. 

Another goal, after this race, is to continue consistent training through 2016. Running tends to fall to the wayside after December, but I'm determined to keep it a constant in my life. Running and weights. Let's go. 

Also, trying to really cut back on the sugar. Damn you, Costco bag of dark chocolate covered pretzel thins.

So. Lookit mah pretty shewz!

I paid $5 more for the purple color combo. Totally worth it. 

*Tuesday and Sundays workouts courtesy of The Blonde Ponytail

Week before Week One

9/14: Strength

9/15: 4 miles. TM

9/16: TM/strength

9/17:  Yoga, vinyasa flow 1 hr

9/18: Rest

9/19: Strength 35 min

9/20: Strength 25 min

***

Nothing too exciting. Got in 4 measly miles and then decided to take a run break for the rest of the week. 

I really wanted to run at least 6 miles Saturday but the back of my knee and my hamstring was strangely tender after Tuesday,  so I decided not to run for the rest of the week, and to also limit my squatting. Yoga helped to stretch out my legs but I was still feeling slightly achy. Luckily I was still able fit in a great workout on Saturday morning. I'm pleased that I decided to open my types of training to things other than running, and I'm definitely starting to feel the benefits of incorporating variety into my routine. Plus, it helps me from getting bored and so both my mind and body benefit. 

Here are a couple workout recaps:

9/19 workout 

5 rounds

10 DB snatches #20 (each side)

10 clean and press #50

10 burpees

Oohweeee sweaty!

Resting my hamstring. Need new shoes!A

9/20: Last minute workout, 25 min. 

Woke up and was busy trying to tackle laundry and make my daughter a traditional birthday breakfast of Korean seaweed soup. 

However, we had a couple hours of time between church and dinner out with my family, so I treated the kids to some tv time so. I could squeeze in a workout. I didn't want to run in the treadmill and get super sweaty, since I didn't have time for a shower before leaving, so I just basically made up this workout. 

4 rounds 

10 overheard pulls. Not sure of weight.       Just what was on the machine.

10 push press, #45

10 bent rows #15 each

10 goblet squats #20

1 round - same exercises, 15 reps each

5 rounds total. 

It was a quick workout but I was still glad to fit something in. 

10 Half Marathon training doesn't technically start for another week, so I'm just going to keep mixing it up this week until then. 

I am certain no one really reads this but that's ok! I just like writing down my weekly updates. It helps to look back and see where I am/was/want to be. 

I work out.

9/7: 4 miles, walk. Squats and burpees

9/8: 6 miles. Outside 58+ min. Slog city

9/9: Strength - 25 min. 

9/10: Strength/TM. 35 min

9/11: Rest

9/12: Strength, 35 min.

9/13: 4 miles - 2 slow miles w D. 2 miles walking, hills 

Recaps! 

9/9:  

5 rounds 

5 back squats

10 hang cleans

10 push press

10 single arm barbell row (each arm)

Ended w 10 burpees

9/10:

Strength. 25 min

400m treadmill, 

Then

3 rounds 

10 goblet squats - #20

10 reserve grip pulldowns

10 barbell rows 

10 bent knee deadlifts (hard . so hard!)

10 weighted lunges (each leg) 

800m treadmill - total of 1 mi. 

Sweaaaty

9/12:

5 rounds:

10 DB cleans, #20, each arm

10 squat and press

10 burpees

I thought Friday night would be the genius opportunity to clean out part of the garage, which then turned into the purge of the century. So, currently my garage is in disarray, which means the treadmill is folded up against the wall and thus out of commission. The elliptical is blocked by boxes, so there goes my home cardio options. However, J left just enough room for the weight machine and free weights, so I was able to at least get in a pretty sweaty working on Saturday. Who knew weight lifting could make the sweat drip off your nose? This week's workouts left me with pretty sore legs, so despite the lack of cardio, I felt pretty good! Ended w some light running/walking, plus some girl catch up time on Sunday to round out the week.

A strange thing happened on Tuesday. It was the first day of school for the kids, and every year I take this day off. I didn't wake up early enough to run, but found that I had some time in the afternoon right after the kids were out of school. Now, in the last couple of years I've definitely become a morning runner but I do think it is good to mix it up and adapt to changes, so what better way than to run in the humid afternoon sun? Hmm. My not favorite. 

I struggled through six slow miles, and ended up stopping a few (million) times during the last two miles. However, the oddest phenomenon occurred in the hour I was out there - I didn't hate it. Usually during a tough run, I just loathe the moment, the mere act of running, attempting to be a runner. I have crazy and irrational "I should just give up running" thoughts, and just feel pretty discouraged by my slogginess (totally a word). But! But!  On Tuesday, I just felt happy to be out on the roads, pounding the pavement. Just shows how much of our struggle is mental. Although, don't get me wrong, physically it is always still pretty difficult. Puff huff.

Half marathon training starts next week!

Just another week

8/31: Weights/TM 20 min.

9/1:  Weights/TM 30 min.

9/2: TM/ weights 40 min..
9/3: Off/Rest. Sick at home. Boo.
9/4: Rest. Sick at home. 

9/5: Weights/ TM 30+ min.

9/6: 4 miles, TM. 37+min

**

Last week, I lamented how I start the week slow but then ramp up towards the end to get in my workouts. Well. This week started off a little differently. I started Monday early with a weights workout, and was able to get it done Tuesday and Wednesday as well. Wednesday night I started to feel a little achey and chilled after my workout, and figured I had maybe pushed myself too hard after a long and tiring day, but nope! Thursday and Friday I woke up feeling sweaty, cold, and my body was aching. I worked from home both days, with a cup of tea in hand and a heating pad on my lap. Being sick blows, and when I am taken down hard by a cold or flu, I am just reminded how important it is to take care of myself, eat well, sleep enough, and get my flu shot! Hoping the worst is past me, and that I can take the weekend to recover. Of course, on a long holiday weekend, I'm home sick, in sweatpants of course. 

Workout details: 

8/31: 5 rounds

10 DB snatches (each arm) #15

10 DB push press #15

10 burpees

9/1: #35 barbell. Because. Again... Weaaaak

So far I'm really loving these shorter, intense workouts. I think the treadmill runs up the sweat factor but even after Monday's workout I was sweating like a hog. 

9/2: 

2 miles, TM

5 rounds

10 power cleans #40 

10 push press #40

10 burpees

1 mile, TM

9/5:

Used #15 DB

Ended the week with treadmill miles. I'm itching to get some more time out on the roads. We will see how this week fares. Embracing the cooler, darker mornings already.