Friday, January 18, 2013

A Week of Workouts

There seems to be a theme going around some blogs I'm reading this report on the past week of workouts. Now, I know I only have one reader so far (hi Sara!), ok, sometimes 2 (hi Mike!), but I thought I'd jump on the bandwagon anyway. After all  when you spend this much time exercising, it's nice to have someone to tell about it!

I'll start with Sunday, since last Saturday was my rest day.

1.25 mile run to the gym. 
60 minute Spin Class. 
1.25 mile run home (changed shoes), 
finished up with a 7.5 mile run along the beach for a total of 
10 miles

Personal Training with the best trainer ever - Tammy
3 Rounds of strength exercises: core, legs, arms 

4 Rounds of strength/endurance combo:
50 lb sled push
8 Single Arm Dumbbell Snatch
12 Box Jumps
(finished early so added an extra set of 12 SA dumbbell snatch on each arm)

Tuesdays and Thursdays I meet a friend from work at our office to run along the river before work. I like to go early to get a few extra miles in.
3 miles @ 9:05 pace
3 miles with my friend
We have started finishing up with 3 sets of 10 push ups

This is my 5:15 am training day with Tammy - this day was very shoulder heavy and hard!
3 Rounds Strength Set:
Front Squats 10 reps at 80 lbs
Cable Chest Press 10 reps at 40 lbs
Stability Ball Pass x 15

3 Rounds Strength/Endurance combo:
5 lb jump rope jump - 50 jumps
Push Press (upper only, no squat) 45 lbs x 15
Kettle Bell Swings 35 lbs x 15

I finished a little early so we worked on my pull ups, assisted with a band. 
3 rounds of 5 pull ups

Repeat of Tuesday's run. I was running a little behind, 
so I only got 2 miles in before meeting my friend for a total of
5 miles
3 sets of 10 push ups

Fridays are my only morning to go to the gym. I get there when their doors open at 5am (ran late this morning, got there at 5:10). I squeeze in as much as I can in 30 minutes then head home to get ready for work. Today was a repeat of an older workout with Tammy:
3 Rounds Strength Set:
Single Leg Bridge x 15
Overhead Squat 30 lbs x 12
Dumbbell Single Arm Row 25 lbs x 12

3 Rounds Strength/Endurance:
Thrusters (full, with squat) 45 lbs x 10
Burpees x 12
Sumo Dead Lift High Pull 45 lbs x 10
Box Jumps x 12

Extra set (2 rounds):
Stability Ball Ham Curl x 15
Renegade Push ups 15 lbs x 8
Stability ball tucks x 15
50 crunches
10 Push ups

I should probably mention that these workouts are all dreamed up and created by my fabulous trainer, not me. She gets all the credit, I am just the pawn that does her best to carry them out. We meet for 30 minutes twice a week. Is it expensive? Sure, but it's a good investment...the best kind you can make, in your health. 

Oh, that's right, we're still a day short. And it probably looks strange to be 4 weeks out from a marathon and only running 21 miles a week. That's because of this, tomorrow's workout:

26 mile run, 9:40 pace

You read that right, folks, I'm running my very own marathon of 1 tomorrow. This is my last long training run before the race, so my goal is to stay on race pace for as long as possible. After tomorrow I'll start tapering my runs to heal up for the big day. The plan is 4 laps of 6.5 miles per lap. This time I will be planning ahead to have support for the final lap. Any takers? (Mike??) I'm hoping to send you a good report on Monday!

Do you have a weekly workout schedule? How do you stay on track?

Happy Friday!


  1. Surf when there's surf, gym when there's not:)

    Great job on all of this!!!

  2. I'm SO glad you posted this! I may not run as far (or as often) but I'm going to try to 'generally' follow this this week!!