Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

Workout Week Preview: 12/30/2013 - 1/5/2014

Monday, 12/30/13 - Cross training
Tuesday, 12/31/13 - 2 mi run
Wednesday, 1/1/14 (HAPPY NEW YEAR) - Rest
Thursday, 1/2/14 - 3 mi run and strength training
Friday, 1/3/14 - Cross training
Saturday, 1/4/14 - Stretch and strength training
Sunday, 1/5/14 - 4 mi run

Workout Week in Review: 12/9/13 - 12/15/13

Pre-NYC Half Marathon Training Conditioning
Mon, 12/9/13: Stretch & strengthen
Tues, 12/10/13: 3.5 m "run"
Wed, 12/11/13; 30 min cross training
Thurs, 12/12/13: 3.5 m "run" + strength training
Fri, 12/13/13: Rest
Sat, 12/14/13: 5K (Jingle Bell Run)
Sun, 12/15/13: 30 min cross training

Advice for a Fellow Arthritis Sufferer

I've registered to participate on the American Cancer Society's DetermiNation NYC Half Marathon team in March 2014. So I decided to search the internet to find a beginner runner's training program that wasn't only focused on running, but also incorporated cross training and other forms of exercise. I found one that looks like what I am looking for: Hal Higdon's Novice Half Marathon Training Program.  The program included 2-3 days of cross or strength training.  

As a beginner runner, I neglected to include this in my training, and I do believe the lack of cross and strength training contributed to my knee troubles.  I was always subject to becoming a victim to arthritis (having several family members with it, myself having a major knee injury years ago, and being overweight).  All I wanted to do was run.  Occasionally I did some strength training, but it was a regular part of my workout routine.  As my knees have hampered my running, I have come to appreciate the benefits of cross and strength training. 

You may want to run, but more importantly, you should strive to keep moving! 

Talladega 21000 (half marathon) training plan - week 3 (7/7 - 13/2013)

Training Plan
Sun, 7/7/13 - OFF
Mon, 7/8/13 - Speed work (5 mi)
Tues, 7/9/13 - Cross-training (belly dancing class)
Wed, 6/26/13 - Interval training (5 mi)
Thurs, 6/27/13 - Tempo run (4 mi)
Fri, 6/28/13 - OFF (or strength training and HIIE)
Sat, 6/29/13 - Easy run (3 mi)
Total miles - 17

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.

Easy Afternoon Run (pre-conditioning for half training)

This was my 1st run since the Cotton Row 10K run - and was it HOT this afternoon!  My co-worker said the 'feel like' temp was about 97, but it felt more like 107!!  We kept it short and easy this afternoon (3.84 mi, 1:08:03).

A friendly reminder to my fellow outdoors persons - HYDRATE! HYDRATE! HYDRATE!

We have about three weeks before to start out 'official' training for the Talladega half, so I have suggested to my co-worker that we use these 3 weeks to start incorporating cross training in our program (weight/strength training, cycling, etc.). 

The Phoenix is (slowly) Rising ...

The past few weeks, I've been rehabbing my knee.  This will be my last week in rehab, so I felt I should try to get back into the workout groove.  Today I was off from work, so I took to the gym earlier than usual (for me - about 3:00 pm).  I wanted to get into the pool first, but a fellow gym-goer (male) was in there.  Well, I decided to wait unit he finished and exited the pool - not that I was afraid as I was embarrassed to be seen in a swimsuit (LOL)..  Anyway, I did my cardio trio - exercise bike, treadmill, elliptical - for a total of 45 minutes:
Exercise/stationary bike - 15:00 - alpine pass (level 3) - 5.18 mi, 49 cal
Treadmill - 15:00 - sports 5K (4.00 mph) - 1.00 mi., 121 cal
Elliptical - 15:00 - autopilot - 0.88 mi, 95 cal
After getting up a modest sweat, I finally jumped into the pool for 30 minutes.  This was really a great way to end my workout - the water was warm, so it really helped to relax my muscles.When I finished, my knees were sore - but I expected that.
It's going to be a long road back to the track - but slow and steady wins the race.

Slow Climb Up the Mountain

I know I've been MIA for some time. Well, after my last race (5K in August) - actually some time before but I was trying to ignore it - I was having knee pain, the nagging numb kind that didn't go away after a few days.  So I went to the orthopedic doctor - my knees weren't in good shape.  He didn't completely rule out running, but he wasn't very encouraging either.  He strongly recommended I consider other forms of cross-training - still not a go sign.  Having degenerative knee disease (a fancy name for arthritis) and being heavy is certainly not the ideal combination for running.  But I'm not giving up totally on 'running' - I'll just have to 'speed up' my walking - my 'rog' (run/ jog) will probably turn into a 'wog' (walk/jog).  But first I need to do everything I can to get my knees healthy.  So, it's physical therapy and concentration on strength training and other forms of cardio - biking, water aerobics, etc.)   Maybe I'll finally learn to swim (LOL).  I've been in therapy for the past few weeks and that has certainly helped.  I hope my doctor will prescribe a few more weeks.  This week I go back into the gym - hopefully 2-3 days.

I feel like I'm at the base of Mt. Everett and looking up toward the peak.  I can't see it because it's far above and obscured from view by the clouds.   But I know it's there because I've seen pictures of it and read stories about others reaching it.  I know I can climb it too - maybe not as fast as those before me, but I will reach the peak in my own time.  I have to keep climbing - one hand over the other, one foot in front of the other.

RNR Savannah HM training - week 1 (7/8 - 7/14/12)

Sunday (7/8/12) - Rest
Monday (7/9/12) - 7 miles
Tuesday (7/10/12) - Cross training
Wednesday (7/11/12) - 6 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - Cross training
Saturday (7/14/12) - 5 miles
TOTAL - 18 miles

Kickboxing!

Decided to try something different tonight at the gym - did the kickboxing class, and for 60 intense minutes, I sweated like I was running full speed on the treddy.  Too bad the class is offered only once a week.

Peachtree Road Race training - week #6 (4/29 - 5/5/12)

Last week was my 'bye' week, so it's back to the grindstone this week:

Sun, 4/29/12 - Rest
Mon, 4/30/12 - 40:00 tempo
Tues, 5/1/12 - Cross-train
Wed, 5/2/12 - Internal: 8 X 400
Thurs, 5/3/12 - Cross-train
Fri, 5/4/12 - 40:00 easy
Sat, 5/5/12 - Long run: 7 mi
(There's a 5K/10K this Saturday.  Hopefully I can run the 10K.)

PS: According to my training plan, I should be on week 7 (long run 7.5 mi).
Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters (0.25 mi) at 5K race pace, recover 400 meters

Peachtree Road Race 10K training recap: week 4+

This is a recap for the past 2 weeks (4/15 - 28/12).  I really didn't plan my workout for last week (4/22 - 28/12) since I know I would be on travel for work. But I did manage to get in some time for sweating.  (I certainly did my share of bicep curls - LOL!)

Week #4 Recap (4/15 - 21/12)

Sun, 4/15/12 - Intervals on track (6 X 400): 3.95 mi, 1:00:15, 771 cal

Mon, 4/16/12 - OFF

Tues, 4/17/12 - Long run (on treddy): 6.39 mi, 1:32:00, 797 cal

Wed, 4/18/12 - OFF

Thurs, 4/19/12 - OFF

Fri, 4/20/12 - OFF

Sat, 4/21/12 - OFF

STATS: 10.34 mi, 2:32:15, 1568 cal

Week #5(?) Recap (4/22 - 28/12)

Sun, 4/22/12 - OFF

Mon, 4/23/12 - OFF

Tues, 4/24/12 - Cross-train (AM exercise bike workout): 5.86 mi, 30:00, 176 cal

Wed, 4/25/12 - OFF

Thurs, 4/26/12 - OFF

Fri, 4/27/12 - OFF

Sat, 4/28/12 - Hilly (modest) run: 3.8 mi, 57:17, 740 cal

STATS: 9.66 mi, 1:27:17, 916 cal

 

Peachtree Road Race 10K training - week #4 (4/15 - 21/2012)

Sun, 4/15/12 - Long run: 6 mi
Mon, 4/16/12 - Cross-train/rest
Tues, 4/17/12 - 40:00 tempo
Wed, 4/18/12 - Internal: 6 X 400
Thurs, 4/19/12 - Cross-train/rest
Fri, 4/20/12 - 40:00 easy
Sat, 4/21/12 - Cross-train/free run

Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters

RECAP - Peachtree Road Race training week #2 (4/1 - 7/2012)

Week #2 (4/1 - 7/12)
Sun (4/1/12) - OFF
Mon (4/2/12):Upper  & lower body strength training + core exercises* (45:00)
Tues (4/3/12): Cross training (Power 90 DVD)* - 35:00
Wed (4/4/12): OFF
Thurs (4/5/12): Interval training (2.5 mi, 38:23, pace - 15:21/mi, 343 cal)
Fri (4/6/12): OFF
Sat (4/7/12): OFF
TOTAL:  2.5 mi, 1:58:23, 343 cal
NOTE: More calories expended, but didn't have the means to record*.

Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Sun, 4/8/12 - Long run: 6 mi
Mon, 4/9/12 - Cross-train/rest
Tues, 4/10/12 - 35:00 tempo
Wed, 4/11/12 - Internal: 6 X 400
Thurs, 4/12/12 - Cross-train/rest
Fri, 4/13/12 - 40:00 easy
Sat, 4/14/12 - Cross-train/free run



Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 0K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters

2012 Peachtree Road Race 10K training - week 1 (do-over): 3/26 - 4/1/2012

Week #1 (3/26 - 4/1/12)
Mon (3/26/12): 4 mi easy
Tues (3/27/12): Cross-training
Wed (3/28/12): 3 mi easy
Thurs (3/29/12): Cross training
Fri (3/30/12): REST
Sat (3/31/12): Rumpshaker 5K
Sun (4/1/12): 5 mi easy

(Easy pace - can talk comfortably while running)

Training for the Next Big Event - Country Music? - Week#1

One of running pals just registered for Country Music (half), and asked if I would too. The race is only 8 weeks away, so that means I'll have to really work hard to get in the miles.  I found a 16-week training plan in the March/April '12 edition of Women's Running magazine - "The Busy's Half-Marathon Plan". The focus of the training is I'm only doing latter 'half' (sorry for the pun) of the plan - it has the higher mileage long runs (longest being 12). So here I go!

Week 1 (3/4/ - 3/10/12)
Sun (3/4/12) - Cross training
Mon (3/5/12) - Tempo
Tues (3/6/12) - Cross training (lower body strength training)
Wed (3/7/12) - Rest
Thurs (3/8/12) - Long Run (10 miles)
Fri (3/9/12) - Cross training (upper body strength training)
Sat (3/10/12) - 5K race (interval training)

Cardio trifecta!

Workout #1 of 3Started my cardio workout with 15:00 on the elliptical - 0.78 mi, 46 cal.

Workout #2 of 3
After warming up my legs on the elliptical, I moved to the treadmill for another 15:00 - 1.09 mi, 167 cal
I worked on stamina by increasing the speed:
#1) 0:00 - 5:00
'Jog'/walk - 4.5/4.0 mph - 3:00/2:00
#2) 5:00 - 15:00
'Run'/'jog'/walk - 5.0/4.5/4.0 mph - 1:00/2:00/2:00

Workout #3 of 3
The last 15:00 on the stationary bike! (6.15 mi, 100 cal)
To get my heart rate up, during every 5:00-segment, I rode as hard as I could for 1:00 (125-135 rpm).

RNR New Orleans Marathon Training recap - Jan. 1 - 15, 2012

Well, it's mid-January, and I'm about 6 weeks from the RNR New Orleans Marathon.  Here's my progress to date with my training:

1/3/12 – Three workouts:

#1 – Stationary bike, 15:00, 5.5 mi, 92 cal
#2 -  Running on Treadmill, 30:00, 1.85 mi, 229 cal
#3 – Elliptical workout, 15:00, 1.14 mi, 122 cal
 

1/9/12 - Three workouts

#1 – Elliptical workout, 15:00, 0.97 mi, 46 cal
#2 -  Running on Treadmill, 30:00, 2.07 mi, 229 cal
#3 – Stationary bike, 15:00, 5.45 mi, 95 cal

1/15/12 – Two workouts

#1 – Pool walking/treading water, 15:00
#2 – Elliptical workout, 15:00 1.09 mi, 177 cal