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Tag Archives: cross training

Workouts 11/12 – 11/18

Saturday, November 12-
AM: Quick House cleaning (almost started sweating!)
Afternoon: 20 minutes walking around window shopping

Sunday, November 13 – RACE DAY!!! see my recap here.

Monday, November 14 – REST/RECOVER

Tuesday, November 15 –
PM: 60 minutes Yoga

Wednesday, November 16 – REST

Thursday, November 17 –
Noon: 25 minute walk, 10 minute run, 2 x 20 reps walking lunges, 2 x 10 incline push-ups

Friday, November 18 –
Noon: 20 minute walk
PM: Grocery shopping at three stores….at least 20-30 more minutes of walking

 
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Posted by on November 20, 2011 in Running, Work Out Logs

 

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Work-Outs 10/15-10/21

I’m really feeling the pressure of my upcoming  half marathon and thinking that I haven’t been running enough. There is a fine line between running enough and pushing too hard, and I’m trying to find the balance so I am prepared for the race but not injured.

Saturday, October 15 –
AM: ZUMBA!!! Woohoo, this was a fun class and a good cross-training workout. I haven’t been in quite a while but I wanted a non-running cardio workout this morning.

Sunday, October 16 –
AM: 6 mile run, 57 minutes, 13 min walk cool-down, 15 minutes yoga, stretch & foam roll
Mile 1: 10:21 (warm up mile)
Mile 2: 9:39 (got challenged by another runner and had to keep up!)
Mile 3: 9:45 (recovering from mile 2 over rolling hills)
Mile 4: 9:15 (flat with a challenging up-hill last 1/4 mile)
Mile 5: 9:00 (flat mile, started to get a side ache but didn’t want to stop)
Mile 6: 9:00 (home stretch, pushed through but was very tired at the end)

Monday, October 17 –
Noon: 20 minutes stair stepper, 5 min walk

Tuesday, October 18 –
AM: 4 miles in 40:33 (with strong headwind), 5 min walk, 10 min foam roll, yoga & stretch
Mile 1: 10:11
Mile 2: 10:11
Mile 3: 10:11
Mile 4: 10:00

Wednesday – October 19 – REST

Thursday, October 20 –
PM: 5 mile run, 45 minutes
Mile 1: 9:30
Mile 2: 9:05
Mile 3: 9:55
Mile 4: 8:00 (I love downhill miles!)
Mile 5: 8:30

 
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Posted by on November 12, 2011 in Running, Work Out Logs

 

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Workouts 8/13 – 8/19

This week’s workout is the ultimate cross-training and random activity work-out log. We spent the weekend in Dallas, and although I brought my running clothes, I wasn’t really in the mood to go running. I also have developed a very low shin splint on my left leg, so I don’t want to over do the running right now. I want to focus on strengthening and stretching and hopefully keep injury free. I start my half-marathon training in about a month and will run the 13.1 miles on November 13th.

Saturday, August 13
90 minutes walking
20 minutes basketball
20 minutes leisurely tennis

Sunday, August 14 – 30 minutes water exercises

Monday, August 15 – Rest

Tuesday, August 16
AM: Run 20 minutes, walk 5 minutes

Noon: Arms
On Stability Ball:
Seated Shoulder Press 3x15reps 5#
90° Tricep Pull 3x10reps 8#
Seated Side Raise 3×10 reps 5#
Tricep Extension 3x10reps 8#
One Arm Chest Fly 3x10reps 5#
Decline Push-Ups 3×5 reps
Bicep Curls palms up 3x20reps 8#
Bicep Curls palms down 3x20reps 8#,
Bicep Curls thumbs out 3x20reps 8#
Lying 90°Rotating lift(Lie on side, hold weight in hand, arm bent at 90°angle, forearm parallel to floor, keep elbow at side, rotate arm until perpendicular to floor, lower to starting position)  – 3x10reps 5#
Abs: 100 reps total various exercises

Wednesday, August 17Noon: Swim

1 lap each: breaststroke, backstroke, right side stroke, left side stroke, freestyle, backstroke – kicking only

Thursday, August 18Noon: Arms & 10 min Swim

On Stability Ball:
Seated Shoulder Press 3x15reps 5#
90° Tricep Pull 3x15reps 5#
Seated Side Raise 3×10 reps 5#
Tricep Extension 3x10reps 5#
One Arm Chest Fly 3x10reps 5#
Bicep Curls palms up 1x20reps 5#
Bicep Curls palms down 1x20reps 5#
Bicep Curls thumbs out 1x20reps 5#

1 lap each: Freestyle kick only, Backward kick only, breaststroke kick only, right side stroke kick only(1/2 lap), left side stroke kick only (1/2 lap), Freestyle kick only, all done with kickboard and normal backstroke arms & legs.

Friday, August 19
AM: Walk/Run 26 minutes
3 min walk warm up
9:50 mile
9:40 mile
3 min cool down

Noon: 20 minute Crossfit-ish workout
50 Jumping Jacks
50 Ball Squats
50 Push-Ups(25 decline, 25 reg)
50 Sit-ups
50 12″ Box Jumps
50 Walking Lunges
50 Jumping Jacks – 20 minutes

PM: 60 min walk, 20 min yoga

 
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Posted by on August 21, 2011 in Work Out Logs

 

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