Training Log Sunday 2/19-Saturday 2/25

2/19 - Sunday
Feeling great after yesterday's group six-miler.
Long run time! Mixin' it up today with a 10 mile treadmill circuit

• 3 miles on the treadmill (7.0 speed)
• Chest/back circuit (chest press, standing row, chest/back machines all kinds of fun stuff)
• 3 miles on the treadmill (7.0 speed)
• Arms circuit (curls on decline bench, overhead tricep press, 7-7-7's + more!)
• 2 miles on the treadmill (7.0 speed)
• Ab circuit (200 varying crunches, plank, bicycle, reverse sit ups and V-sits)
• 2 miles on the treadmill (7.0 speed)

The whole work out took about 2 hours and 15 minutes. Looong time to spend at the gym but it actually went by really fast. Combination of strength, endurance and cardio = Totally worth it!

2/20 - Monday
Cardio Recovery Day

• 10 miles on the stationary bike (took about 41 minutes)
• 200 floors on the stair stepper (about 22 minutes at 140 steps per minute)

Love these days :) These are my magazine reading days!

2/21 - Tuesday

• 5 mile easy treadmill run (8:30 mile, 0 incline)
• 100 legs-raised middle crunches
• 20 pushups
• 100 alternating sides oblique crunches
• 20 pushups
• 50 side crunches (right) 50 side crunches (left)
• 20 pushups

 Feeling good today!! Thought I might still have some stiffness/soreness from my Sunday run but I didn't! Woo hoo. Also spent a little time on the foam roller getting out some tightness. What an awesome recovery tool.

And look what I discovered!! Portland Marathon Free Group Runs!

Yay! Saturday mornings starting April 7th. Such good motivation. Definitely ready for spring and summer runs and getting moving with some other people! --MORE ON GROUP RUNS

2/22 - Wednesday
In a rush today because I had to be downtown at 8:30 am w/traffic so I had to get up at 5 and squeeze a workout in

• 2 fast miles on the treadmill
• 5 fast miles on the stationary bike
• 1 really fast mile on the treadmill
• 15 minutes on the stair stepper at 160 steps per minute

All took about an hour. Good workout but I would have liked to get some more strength in!

2/23 - Thursday

• 2 mile warm-up run at an 8:30 mile
• 1 hr yoga class

Done by 7am! Really tired today. Wanted to do a PM workout but was definitely not up for it. Big run and strength day tomorrow I hope!

2/24 - Friday

5 mile am run followed by a HUGE strength circuit with Colin.
Arms and core. It was killer.
Focused on biceps, triceps and abs using the medicine ball.

2/25 - Saturday
Spent the weekend in Pendleton at a Bed & Breakfast and today we did a 4.5ish mile run through town. It was absolutely freezing and the winds were blowing at like 50 miles an hour but we powered through it.

At least it wasn't raining... :)

Total Weekly Mileage: 29.5

Had some different types of run and some awesome inspiration this week! Bring it week 8!!

Training Log Sunday 2/12 - Saturday 2/18

2/12 - Sunday
I'm just going to come out and say it: I didn't do my long run today because I was hungover. Ugh. Fail.
I really can't drink more than 4 drinks anymore without a hang over. Reminder to self: NOT WORTH IT.

By the afternoon I felt moderately better and went for a 7 mile run and then felt MUCH better - but it still reminded me of why I don't drink like that.

2/13 - Monday
Need to make up some mileage this week but my day was absolutely slammed so I didn't get to the gym until about 6pm.

• 5 mile easy treadmill run (7.2 speed)
• 30 minutes stair stepper on 150 steps per minute

2/14 - Tuesday
Back on track today! Killer high intensity cardio and strength workout in the AM.

• 2 miles treadmill for time
• 5 miles stationary bike for time
• 200 floors stair stepper for time
• 500 meter row for time
• 3 sets of 20 kettlebell swings (15 lb weight)
• ALT w/ 3 sets of 10 squat thrusters (15 lb weights)

All done in just a little over an hour. It was absolutely ridiculous but it felt SO good.  Haven't pushed myself that hard in a while. Progress!

2/15 - Wednesday 

6 mile HIIT run (except I slacked on the last mile and a half because I was NOT feeling it)

• Mile 1: 6.5 speed warm-up at 0 incline
• Mile 2: 6.5 speed at 3 incline
• Mile 3: 7.5 speed at 0 incline
• Mile 4: 6.5 speed at 3 incline
• Mile 5: 7.2 speed at 0 incline (but I ran most of it at like 6.8 because my stomach was hurting - running on empty :(
• Mile 6: 6.5 speed at 0 incline

On the bright side: feels like at all this winter training is paying off!

Makes those early work outs seem worth it :) Definitely in the best shape I've ever been in and the work is totally absolutely worth it. I feel amazing and am happy happy about my mental/physical/emotional balance which is not something everyone can say.

2/16 - Thursday

• 20 minutes on the elliptical on quad burner or some silly setting like that - keeping it interesting
• 5 miles on the stationary bike for time (7 resistance) finished in 18:30
• 200 floors on the stair stepper for time (160 stairs per minute) finished in 22:00

Followed by a killer ab circuit - 225 crunches, plank,  bicycles and more!

2/17 - Friday
Day off. This was my first day off in about 3 weeks and I wasn't really very happy about it. I had a dental procedure go awry and about 6 hours of law review work to do so I just straight up didn't get time.  But that's okay! It was good to let my body recover and I need to remember that :)

2/18 - Saturday
Went on a group run with Colin at Foot Locker's Group Run Event today! What a blast! It was totally fun to mix it up and be forced to stick to a pace and just not have to pay attention to where I was going. Plus Colin came which is always good :) 6 miles!

And we registered for the Bridge to Brews 10k at the Foot Locker Event Expo! Should be fun :) The only thing I like better than running is running AND beer!


Weekly Mileage: 26 miles (down from last week but to be expected missing my long run and MAN was it a busy week. Got some catching up to do next week)!

Training Log Sunday 2/5 - Saturday 2/11

2/5 - Sunday
10.5 mile run from Sellwood to downtown, across the steel bridge and back.

Felt pretty good but I was really bored for like the first 40 minutes. I hate that feeling - it's tough to start long runs sometimes. Even though it was BEAUTIFUL outside I was just bored for the first 5 miles or so. Ugh.

I averaged around an 8.5 minute mile which was great - I'm right where I need to be and my second half was faster than my first. The last couple miles were a little rough - my hips were sore but I finished strong.

Nothing like a good, tiring run on superbowl Sunday.

2/6 - Monday
Easy cardio recovery day

• 5 miles on the stationary bike (about 22 minutes)
• 35 minutes on the stair stepper at 150 steps per minute

I found out today that apparently the reason I always have trouble getting the stair steppers to start in the morning is because I'm too light. Hmm. Too light? I am 99% sure that is a design flaw. Regardless, it is getting really annoying to have to ask the nearest heavier person (always a guy - how cliche') to get on the machine started when I'm the first one to use it.

Finished out the workout with some serious crunches and push-ups and V-sits. Just mixed it up until my core felt nice and taxed.

Stretched a bit and then felt ready to face the day!

2/7 - Tuesday
6.5 mile interval run

• Mile 1: 6.5 speed warm-up at 0 incline
• Mile 2: 6.5 speed at 3 incline
• Mile 3: 7.5 speed at 0 incline
• Mile 4: 6.5 speed at 3 incline
• Mile 5: 7.5 speed at 0 incline
• Mile 6: 7 speed at 0 incline
• Mile 6.5: 6.5 speed at 0 incline

2/8 - Wednesday
Short but hard cardio

• 2 miles on the treadmill - .5 incline increasing speed from 7-8 
• 25 minutes on the stair stepper at 155 steps per minute
• 500 meter row for time (2 minutes!)
• 3 X 20 kettlebell swings (15 lb weight)
• Alternating with 3 X 20 squat thrusters (15 lb weights)

2/9 - Thursday

5 mile easy treadmill run - planned to do strength later but had the craziest day ever and ended up staying in the law review suite working on my law review assignment until 8pm instead :(

2/10 - Friday

• 2 miles on the treadmill as fast as I could go (no incline, took not quite 16 minutes total)
• 5 miles on the stationary bike as fast as I could go (8 resistance) (about 18:30)
• 30 minutes on the stair stepper at 160 steps per minute

This cardio circuit killed me. It was over an hour and I haven't sweat that much in a long time.

Followed it up with an ab circuit including reverse sit-ups, 150 crunches, plank w/raised legs and some V-sits. Good stuff.

2/11 - Saturday
AM - 5.5 mile run FAST. Pushing pace on hills and going a little easier on flats. Felt awesome!

PM - 30 minutes on the stair stepper at 160 steps per minute.
Strength workout - arms and chest followed by an ab circuit


Total weekly mileage: 30.5

Another one bites the dust!

Training Log Sunday 1/29 - Saturday 2/4

1/29 - Sunday
Tried to run 9.5 to 10 miles (1 hour 20 minutes) buuut accidentally overshot and did 10.9 (we'll call it 11 miles)
Felt good but I was dragging by the end because there were soo many hills. Ugh. And it was pouring rain. Nice that I knocked out a hill run AND it was my long run AND I still averaged about a 9 minute pace. Never thought I'd see that day...

Another bright point (literally) - the sunrise was STUNNING and I saw a double rainbow!

Plus I feel like I'm finally over my mental block of running in the cold/rain. It really only sucks for the first half mile or so. Maybe not even - it's really not too bad.

Although I do need some rainproof gear! Goodness. Running with my iPhone is becoming precarious...

Anyone have any advice on where to get cheap quality running gear?

1/30 - Monday
Pretty sore from yesterday. The medicine ball workout Colin and I did on Saturday shredded my abs and they were the sorest I can ever ever remember them being.
Took it easy on cardio

• 45 minutes stationary bike (moderate pace, 8 resistance)
• 15 minutes stair stepper (135 steps per minute)

Definitely loosened me up, felt good but I took it really easy to recover from the last two days w/out getting injured.

1/31 - Tuesday
Back to the 5:30 am workouts. Ugh
Legs were still but it only took a couple miles for them to warm up
Did cardio and arms today.

• 5 miles at 7.0 speed on the treadmill
• 3 X 10 seated bicep curls on the decline bench (15 lbs each arm)
• Alternating w/ 3 X 15 overhead tricep press (15 lbs)
•  3 X 10 Chest press (20 lbs)
•  3 X 10 Tricep pressdown (25 lbs)
• Alternating with 3 X 10 overhead press on the tower machine (25 lbs)

2/1 - Wednesday
Brutal 13 hour day today. Internship, full day of class, law school reception at Schwabe, Williamson and Wyatt. Still managed to fit in a workout after all of it which was much needed (despite blisters on my feet from my heels - UGH)

Quick and easy

• 25 minutes bike
• 25 minutes stair stepper

This is essentially the equivalent of my off day - super low impact, low intensity. Still much needed.

2/2 - Thursday
6am - Power Yoga

11am - 5 mile hill run in Tryon Creek. This run was really really hard and I'm not sure why. It was absolutely beautiful outside but it still kicked my butt. Muddy and hilly and hard and slow. That's what it was.

2/3 - Friday

I love it when Colin does early gym work-outs with me. Got him to the gym by 7 and did a great arms/core workout

• 20 minutes stationary bike to get those muscles warmed up
• 3 X - "7, 7, 7" for biceps (15 lbs each arm)
• 3 X 10 - Slow, heavyweight tricep pull downs on the tower machine (50 lbs)
• 3 X 12 - Deltoid flys (8lbs) 
• 2 more arm workouts that I can't remember (this is the lamest training update ever!)
• 20 middle, 15 each side decline sit-ups with medicine ball toss (6 lb medicine ball)
• 100 legs-raised modified crunches
• 50 (alternating sides) legs-raised modified crunches

2/4 - Saturday
Woke up at 5:30 to go to the gym only to remember my gym isn't open until 7 on Saturdays and I have an 8:00 breakfast date. Boo.

So I went for a run instead! It was actually a really awesome idea because it was beautiful outside and I felt great.

5 mile pacing run - it was super fast! I ran just under an 8 minute mile (which for me for 5 miles is awesome) and I got back in time to not be late for breakfast! Woo!

Take that gym!


Total Weekly Mileage: 26 miles

Tip for the week: Don't let one hard run get you down. Take a rest day and try again. We don't always feel our best or run our best so just remember that you have up days and down days and don't give up!!


Live long and prosper lovelies!

Training Log Sunday 1/22 - Saturday 1/28

1/22 - Sunday
9 Mile Run!

Woo! Longest in the training session so far :) Felt great, especially since it was raining and cold out.

Didn't feel any kind of discomfort or irritation - all that base training is paying off! Plus I felt so good by the end that when I had like 2 miles to go and one of my favorite songs came on ("Bass Down Low" by the Cataracs) I literally booked it for the entirety of the song.

Yes!

1/23 - Monday
Easy cardio and easy strength

• 25 minutes elliptical
• 25 minutes stair stepper

 Arms!

• 500 meter row for time
• 3 X 10 bicep curls on incline bench (15 lbs)
• Alternating with over-head tricep press (15 lbs)
•  3 X 10 Chest press (22.5 lbs)

1/24 - Tuesday
Got up early to go to the gym. Didn't want to so I went after class instead.

• 5 miles, broken up a little bit. Feeling kind of tired so I just went with the pace my body felt like going which was slightly slower than my usual.

1/25 - Wednesday

• 25 minutes eliptical
• 20 minutes treadmill - easy easy (2.25 miles)
• 30 minutes stair climber

1/26 - Thursday

• 45 minutes on the stationary bike (Fast!)
• 20 minutes on the stair stepper (135 steps per minute)

1/27 - Friday
HIIT run today! - 7 miles total (on the treadmill)

• Mile 1: 6.5 speed, .5 incline
• Mile 2: 6.5 speed, 3.5 incline
• Mile 3: 7.5 speed, 0 incline
• Mile 4: 6.5 speed, 3.5 incline
• Mile 5: 7.5 speed, 0 incline
• Mile 6: 7.0 speed, 0 incline
• Mile 7: 6.5 speed, .5 incline

Felt really really good! Very happy :)

Also did a PM workout because I really needed to do some strength!

• 20 minutes stair stepper (150 steps per minute)
• 500 meter row for time (2:05)
• 3 X 15 kettle bell swings (15 lbs)
• Alternating with 3 X 10 squat thrusters (15 lbs)
• 100 reverse sit-ups with hip-ups (each sit-up/hip-up combo is one)

Then I went out dancing! I don't know whose idea that was but needless to say my legs are KILLING me as I write this on Saturday!

1/28 - Saturday

Legs were super sore today but Colin convinced me to do some core work.

• 20 minute warm-up on the stationary bike
• (High) standing trunk rotation tower machine - 3 X 15 on each side (17.5 lbs)
• (Low) standing trunk rotation tower machine - 3 X 15 on each side (17.5 lbs)
• (Medium) standing trunk rotation tower machine - 3 X 15 on each side (17.5 lbs)
• Standing reverse V-pull - on tower machine 3 X 10 (10 lbs)

Then we did a 3-part medicine ball workout that targeted the core and it was brutal.

Ended w/150 crunches (100 middle, 25 each side)

Woo!

Weekly Mileage: 23

Tip for the Week: Half the battle of working out is your mental state. Studies show that people are nearly always able to out perform their personal expectations when put in the right situation.

Remember that - it's mental as much as physical!

Now get going!

Training Log Sunday 1/15-Saturday 1/21

1/15 - Sunday
Cross-training cardio and weights

• 20 minutes fast stationary bike
• 20 minutes stair-stepper at 150 steps per minute

Followed by (alternating sets, 3 times each!)

• 20 Kettle Bell swings (15 lbs)
• 15 Squat Thrusters (15 lbs)

Did those back to back and they were SO killer. I love workouts that can get your whole body and work nearly every muscle in a condensed amount of time. Phew!

1/16 - Monday
A little sore today from those kettle bell swings/thrusters yesterday but still got some good cardio and abs in.

• 15 minutes stationary bike as fast as I could possibly go on 8 resistance
• 4 fast miles - 7.4 speed
• 15 minutes stair stepper - fat burning circuit beginning at 100 steps per minute

Abs! Wanted to get a quick ab workout since I just did over an hour of cardio and got in the gym late so I did 4 high intensity workouts back to back without stopping (except in between the V sits)

• 100 crunches, legs raised
• 50 oblique crunches, alternating each side
• 3 X 20 second V sits with 10 second rests between each set
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)

1/17 - Tuesday
Such a long class day today. Needed to get contracts done early so I didn't make it to the gym until 4:30 pm which was probably good because I was sooo sore from the Kettle bell/Thruster combo from Sunday.

Pretty easy workout, all running

• 3 miles at 7.2 speed (8:20 mile)
• 2 miles at 8.0 speed (7:30 mile)

Those last two miles felt really good! Felt like I could have easily done a 5K at that pace but I didn't want to overdo it on my sore leggy muscles.

Followed by a fairly touch ab/pushup circuit

• 100 crunches, legs raised
• 50 oblique crunches, alternating each side
• 3 X 20 second V sits with 10 second rests between each set
• 90 seconds middle plank
• 15 push-ups
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)
• 15 push-ups
• 50 side crunches (right)
• 15 push-ups
• 50 side crunches (left)

1/18 - Wednesday
Having major problems sleeping the past few nights so I was up at 5, chomping at the bit to burn off some restless energy

Did a killer cardio combo

• 20 minutes elliptical (hill climber, 10 incline)
• 20 minutes stationary bike (9 resistance, fast as sustainable)
• 20 minutes treadmill (7.2 speed, .5 resistance) - 2.5 mi
• 20 minutes stair climber (fat burner circuit, starting at 100 steps per minute)

1/19 - Thursday
Strength (chest and back)

Warm-up!

• 3 miles on the treadmill
• 15 minutes on the stationary bike

Chest and Back

• 3 X 8 Chest Press on Bench w/free weights (22.5 lbs)
• Alternating with overhead tricep press 3 X 10 (15 lbs)
• 3 X 15 Low Row (on tower machine) (17.5 lbs)
• 3 X 15 High Row (on tower machine) (17.5 lbs)
• 3 X 10 Standing Chest Press (on tower machine) (17.5 lbs)
• 3 X 15 Lat Pull Downs (seated on the little green balance thingy) (25 lbs)

And then did an easy ab circuit!

1/20 - Friday
Shorter work-out than I would have liked today but somebody (Colin) gets bored when we are at the gym for too long

• 40 minutes on the stair stepper at 135 steps per minute

Abs (all back to back, no breaks)

• 100 legs-raised modified crunches
• 50 oblique modified crunches, alternating sides
• 50 side crunches (left side)
• 50 side crunches (right side)
• 30 full reverse sit-ups with hip ups (each sit-up/hip-up combo is one)
• Plank 60 seconds, then 15 seconds left leg raised and 15 seconds right leg raised

1/21 - Saturday
5 mile run! Felt really good - it was a beautiful morning. Taking it at a slow pace to prep for my long run tomorrow!

Total Mileage in Week 3: 20.5

Tip for the week: You don't always have to take an off day in your training schedule but if you don't make sure that at LEAST 2 of the days are super super easy and don't involve any running! Stationary bike and stair stepper are great alternatives!

Live long and prosper fitness friends!