Week 1 of marathon training in the books!
Tuesday: planned Interval Conditioning (kettle bells); actual IC with kettle bells. Right after I got done saying I felt like the instructor had backed off on cardio since incorporating kettle bells into class, she made me eat my words. I wonder if she was around the corner and heard me say it? The worst part of class was the burpees. It was either 4 or 5 sets of 10 of them. Let me show you this pin. It explains how I feel about burpees.
So maybe not everyone feels that way about burpees, but I do. I also know they are a killer exercise. We did some squats, lunges, some arm work, and of course swings. Including a swing tabata - 20 seconds hard, followed by 10 seconds of active recovery x 8 rounds.
Wednesday: planned 5 miles, actual 5.04 miles. I don't know if it was the third workout this week, on a week where I am coming off of a not-so-good week or what, but it was not an easy run. It was odd actually. My legs felt heavy. Yet I still felt like I was maintaining an okay pace. However, every time I would look at my app, I was surprised how slow I was actually going. Once I get through my warm up, I have been maintaining 10:40/10:50 with relative ease. Tonight I was between 10:50 and 11:05 more often than not. I would have liked better, but it wasn't the worse. Ended with 5.04 miles in 57:31 (11:24 average).
Thursday: planned 3 miles and Interval Conditioning; actual strength training.
This was the Facebook status shared around 10:00am Thursday morning;
IMPORTANT CANCELLATION & CLOSING INFORMATION
The YMCA of Austin will be closing at 3:00pm today, Thursday, February 20th. All youth programming scheduled for today is cancelled.
The YMCA of Austin will be closing at 3:00pm today, Thursday, February 20th. All youth programming scheduled for today is cancelled.
At least it took away my guessing game and internal debate that was to happen! I knew I didn't want to let the day go - that happens too often when day gets interrupted. So, I decided to combine the stability ball workout, inner thigh workout, and the arm workout. I added in some bursts of cardio, too. The arm workout had 10 exercises, leg 4, and stability 6 - I added a few leg exercises, took out one of the stability ball moves, and grouped them all into 5 separate sets. The final workout looked like this:
5 minute warm-up (did some jumping jacks, squats, lunges, mountain climbers, skaters, burpees, high knees, butt kicks, etc. for about 30 seconds each.)
15 shoulder presses
15 tricep kickbacks
30s plank
20 heel raises (each side)
1 min jumping jacks
20 push-ups
15 shoulder flys
20 crunches
20 leg raises (each side)
1 min mountain climbers
20 bicep curls
12 lying tricep extensions
20 knee tucks
20 scissor kicks
20 frogger kicks
1 min burpees
20 upright rows
15 chest presses
20 hamstring curls
20 hydrants (all four position, lift leg 90* angle) (each side)
1 min squats
15 tricep dips
20 lawnmowers (each side)
10 ball passes
20 clams (each side) (saw this online this morning and just threw it in)
20 donkey kicks (each side)
1 min skaters
REPEAT
5 min cool down/stretching
It was tough, but not exhausting. A few of the reps noted above I switched up based on how I was feeling. Total this took me 1hr, 18 min. I took seconds of rest when I needed it, I checked on Ava a few times, etc. and that is all included in that time! If that matters. I could see doing this series, or something similar, again!
Friday: planned Rest; actual Rest! Although I did struggle with feeling like I should make up the 3 miles I didn't get to do yesterday. In the grand scheme of things, I figured 3 miles missed is better than going on a 11 day streak until my next rest day. Chances are I would have ended up missing another workout. I can be proud I did something yesterday despite the weather!
Saturday: planned 8 miles, actual 8.01 miles. I've known for months my plan started at 8 miles, so I have been trying to keep this distance feeling comfortable. I looked back and the last time I ran 8 miles was January 25. My period started this morning. I didn't hydrate well this morning. And after deciding to run errands this morning I went out later than I planned. I should have known this run wasn't going to go as well as planned, or as well as hoped. The run started pretty sluggish feeling. The middle felt pretty good, and the end was miserable. Especially when on the track at the Y, I walk a lap every few miles. Today I planned to walk at 3, 5, and 7. I ended walking at 6.1(ish) as well. Total mileage was 8.01 in 1:32:07 (11:30 avg). As sluggish as it felt overall, I can't complain too loudly. My most recent half, I was thrilled when I hit 8 miles in 1:32; and really my only goal for this marathon is to come in under 5 hours. All in all, it is not a bad starting place.
Sunday: planned swimming or Boot Camp; actual strength training. I was all prepared to go to Boot Camp, until Chad told me the neighbors across the street invited us to go bowling with them this afternoon. So, I agreed. (pictures forth coming of Ava's first time bowling!) When we got home, I did the same strength training routine I did on Thursday - with a few minor changes. The 20 upright rows turned into 15 two-legged dead lifts with a row. I added oblique crunches in at the same time I did crunches. Instead of burpees, I did lunges. I left out the clams. Everything else stayed pretty much the same. Some of the reps went up to 20 or 25, and some went down from 20 to 15 just based on how I was feeling. Total time was 1 hour, 20 minutes. Again, a few interruptions by my favorite 3 year old - but that is to be expected. At least she didn't trip me with the super balls she was playing with!
----
Totals for the week:
3 runs for a total of 16.32 miles in 3:05:45
1 Interval Conditioning class for 40 minutes
2 strength training workouts for a total of 2 hours, 38 minutes
If I can do the math right, that is 6 workouts, and 6 hours, 18 minutes of training.
Go me. :)
----
What was good about your week? My favorite part was Monday's run.
What would you change about your week? I would have got in the 3 miles I missed thanks to the blizzard of 2014!
5 minute warm-up (did some jumping jacks, squats, lunges, mountain climbers, skaters, burpees, high knees, butt kicks, etc. for about 30 seconds each.)
15 shoulder presses
15 tricep kickbacks
30s plank
20 heel raises (each side)
1 min jumping jacks
20 push-ups
15 shoulder flys
20 crunches
20 leg raises (each side)
1 min mountain climbers
20 bicep curls
12 lying tricep extensions
20 knee tucks
20 scissor kicks
20 frogger kicks
1 min burpees
20 upright rows
15 chest presses
20 hamstring curls
20 hydrants (all four position, lift leg 90* angle) (each side)
1 min squats
15 tricep dips
20 lawnmowers (each side)
10 ball passes
20 clams (each side) (saw this online this morning and just threw it in)
20 donkey kicks (each side)
1 min skaters
REPEAT
5 min cool down/stretching
It was tough, but not exhausting. A few of the reps noted above I switched up based on how I was feeling. Total this took me 1hr, 18 min. I took seconds of rest when I needed it, I checked on Ava a few times, etc. and that is all included in that time! If that matters. I could see doing this series, or something similar, again!
Friday: planned Rest; actual Rest! Although I did struggle with feeling like I should make up the 3 miles I didn't get to do yesterday. In the grand scheme of things, I figured 3 miles missed is better than going on a 11 day streak until my next rest day. Chances are I would have ended up missing another workout. I can be proud I did something yesterday despite the weather!
Saturday: planned 8 miles, actual 8.01 miles. I've known for months my plan started at 8 miles, so I have been trying to keep this distance feeling comfortable. I looked back and the last time I ran 8 miles was January 25. My period started this morning. I didn't hydrate well this morning. And after deciding to run errands this morning I went out later than I planned. I should have known this run wasn't going to go as well as planned, or as well as hoped. The run started pretty sluggish feeling. The middle felt pretty good, and the end was miserable. Especially when on the track at the Y, I walk a lap every few miles. Today I planned to walk at 3, 5, and 7. I ended walking at 6.1(ish) as well. Total mileage was 8.01 in 1:32:07 (11:30 avg). As sluggish as it felt overall, I can't complain too loudly. My most recent half, I was thrilled when I hit 8 miles in 1:32; and really my only goal for this marathon is to come in under 5 hours. All in all, it is not a bad starting place.
| Mile | Time | Change | Avg Pace |
|---|---|---|---|
1
| 12:38 | -- | 12'38"/mi |
2
| 23:27 | - 1:50 (14%) | 10'48"/mi |
3
| 34:19 | + 0:03 (-1%) | 10'52"/mi |
4
| 45:51 | + 0:40 (-7%) | 11'32"/mi |
5
| 56:42 | - 0:41 (6%) | 10'50"/mi |
6
| 1:08:27 | + 0:54 (-9%) | 11'44"/mi |
7
| 1:20:04 | - 0:07 (1%) | 11'37"/mi |
8
| 1:31:58 | + 0:16 (-3%) | 11'54"/mi |
Sunday: planned swimming or Boot Camp; actual strength training. I was all prepared to go to Boot Camp, until Chad told me the neighbors across the street invited us to go bowling with them this afternoon. So, I agreed. (pictures forth coming of Ava's first time bowling!) When we got home, I did the same strength training routine I did on Thursday - with a few minor changes. The 20 upright rows turned into 15 two-legged dead lifts with a row. I added oblique crunches in at the same time I did crunches. Instead of burpees, I did lunges. I left out the clams. Everything else stayed pretty much the same. Some of the reps went up to 20 or 25, and some went down from 20 to 15 just based on how I was feeling. Total time was 1 hour, 20 minutes. Again, a few interruptions by my favorite 3 year old - but that is to be expected. At least she didn't trip me with the super balls she was playing with!
----
Totals for the week:
3 runs for a total of 16.32 miles in 3:05:45
1 Interval Conditioning class for 40 minutes
2 strength training workouts for a total of 2 hours, 38 minutes
If I can do the math right, that is 6 workouts, and 6 hours, 18 minutes of training.
Go me. :)
----
What was good about your week? My favorite part was Monday's run.
What would you change about your week? I would have got in the 3 miles I missed thanks to the blizzard of 2014!
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