Weekly Workout Summary

Couldn't ask for a better end to my week. I ran the Rock 'n' Roll San Francisco Half Marathon today and it was nothing short of Amazingggg! 

Monday

Another week come and gone and my ass didn't get out of bed for spin class. Surely one day it will happen! I checked the weather when I woke up and it said 30% chance of rain, I walked out the door and it was 100% raining. I decided to go with it and it turned out to be an excellent and very wet run. 

Ran Outside: 2.09 miles

Walk: 4.0 miles

Tuesday 

Weekday runs have been a little low on mileage, but decided I would start increasing my daily effort. 

Ran Outside: 4.07 miles

Walk: 4.0 miles

Wednesday

Had planned on doing a longer tempo run this morning, but really had no desire to move from my warm bed...so I just did a short maintenance run. 

Ran Outside: 2.21 miles

Walk: 4.0 miles

Thursday

The rain came back, so decided to head over to the gym to meet up with my friend Mr. Treadmill. Did somewhat of a tempo run.

Ran Outside: 4.0 miles

Walk: 1.0 miles

Friday

This marked the 4th Friday of doing a speed workout. I've been looking forward to Friday's (not that you need a reason to look forward to Friday) because I know this workout is coming. I think the speed workouts are starting to make a difference. 

Ran on Treadmill: 5.5 miles (warm up 1.0m @10:00; 4 sets Fartlek 5:00 @ 9:05/mi, 3:00 jog; cool down 1.0m @ 10:00)

Walk: 4.0 miles

Saturday

Slept in and then spent some quality time with my sister - thus putting off my run until the end of the day. Thought I'd keep it simple - ran to the start/finish line of the race and then home. 

Ran Outside: 2.09 miles

Walk: 2.0 miles

Sunday

Rock 'n' Roll inaugural San Francisco Half Marathon. Spoiler alert...I PR'd! If you asked me Friday morning if I thought/planed on PR'ing, I would have said no way in hell. But then I talked to this amazing lady, Sherry, at the expo and the U.S. 50K record holder Josh Cox and I was inspired. Long story short, I shaved 18 minutes off my previous course record (from November's US Half Marathon) and beat my Kaiser Half Marathon time by 50 seconds! Oh and not to mention, I was only 19 seconds off of a sub-2 hour! So close! Ahhhhhh, on Cloud 9 today. 

Ran Outside: 13.1 miles (2:00:18)
Walk 1.0 mile

Other Noteworthy Things: 

Completed week 2 of my vegetarian journey. I feel like I could still make better choices, I didn't bring my lunch much last week, so settled for some crappy food options. 

The countdown is on...2 weeks from today I'll be hanging out in Hawaii! So excited! 

Weekly Workout Summary

Another good week on the books. Can't believe March is already over! It's okay though, April is my favorite month.

Monday
Still couldn't drag myself out of bed to get to spin class. I will make it one of these days!! Since I ran a half on Sunday, I decided to use today as rest day and put in the bare minimum effort. 

Ran Outside: 1.03 miles
Walk: 2.5 miles

Tuesday 
Felt a sinus cold coming on (again), blah! Kept this run pretty light, but did some arm exercises with my 8lb weights after the run. 

Ran Outside: 2.12 miles
Walk: 3.0 miles

Wednesday
Trying out this new program on runcoach.com and today's workout was a threshold run. I went to the gym for this run so I could control my speed on the treadmill. 

Ran on Treadmill: 3.65 miles
Walk: 3.5 miles

Thursday
Thursday's seem to be pretty boring days. Nothing exciting to report here. I ran. 

Ran Outside: 3.04 miles
Walk: 1.5 miles

Friday
Third Friday doing my speed workout on the treadmill. As if there aren't a million reasons to look forward to Friday, this is a bonus. It's a challenging workout that usually wipes me out, but leaves me feeling accomplished. Next week, I'm going to have a little nutrition pre workout - I started running out of steam at mile 4. 

Ran on Treadmill: 5.0 miles
Walk: 3.0 miles

Saturday
Long run Saturday. I thought about going into the double digits, but I didn't want to overdue it - seeing as I have 2 half marathons in a 3 week time span. I think I'm ready for Rock n' Roll on the 7th. 

Ran Outside: 8.17 miles
Walk: 2.5 miles

Sunday
Unfortunately this was a pretty uneventful day, despite being a holiday. It was another rainy Easter in San Francisco. I waited until late afternoon to knock out my run and I hurried through, almost setting a 5K record...almost since I only ran 3.0 miles instead of 3.1 (24:30)

Ran Outside: 3.0 miles
Walk 1.0 mile

Other Noteworthy Things: 
I made it a full week as a vegetarian - Sunday actually marked day 9. It's easier than I would've thought. Just have to monitor my protein and iron intake, but that'll get better with practice. It's April - my favorite month of the year. Mostly because it's my birthday month! And we are going to Hawaii for our honeymoon! Lots of good stuff to look forward to. 

Weekly Workout Summary

Time has been going by so fast, I can hardly keep up. Hoping that I'll get some time to breath come April! Here's a recap of my workouts last week.

Monday
My goal was to start implementing a spin class once a week. This would normally take place Monday mornings at 6:00. However, on this particular Monday, sleeping sounded soooo much better. So around 6:40, I dragged myself out of bed and to the gym. I knocked out a slow mile on the treadmill and then spent about 15 minutes on a stationary bike....regretting the fact that I slept in and missed out on a better workout! 

Ran on Treadmill: 1.0 miles
Bike: 15 minutes / 3 miles
Walk: 2.0 miles

Tuesday 
Again, could not bear to drag myself out of bed before sun up (I blame the time change, this spring forward sh*t is really kicking my butt)! This being said, I ended up doing an evening workout...in the rain. Which actually turned out to be quite refreshing

Ran Outside: 2.8 miles
Walk: 2.0 miles

Wednesday
Legs were feeling really tired this morning, so my run was more of a slow jog, probably better known as a shuffle. One foot in front of the other. 

Ran Outside: 3.0 miles
Walk: 2.0 miles

Thursday
Nothing particularly awesome to note here. My run was good. 

Ran Outside: 3.1 miles
Walk: 3.0 miles

Friday
When I signed up for Bay to Breakers, I got a free trial subscription to runcoach.com. I was able to put together a plan for a future race and I got a pretty cool training calendar out of it. As of last week, I'll now be dedicating Friday's to "track" (speed) workouts on the treadmill. We'll see how it goes. 

Ran on Treadmill: 4.5 miles
Walk: 3.0 miles

Saturday
Kept this run pretty light since I had a race the next day. My sister has been getting more into running, so she tagged along with me for this run. 

Ran on Outside: 3.0 miles
Walk: 1.0 mile

Sunday
A few weeks ago, my running club put out an email about an upcoming trail race. I've never run trails, but I thought it would be a great race to "try it out" and it would be a good excuse to get out of the city for half a day. The race was pretty low key, but had some serious runners - the course offerings were 5 mile, half marathon, 30K, marathon and 50K! Being a newbie to the trails, naturally I picked the half marathon. Since this was my first trail music, I decided to take it a lot slower than a road race and take time to enjoy the scenery. The course was beautiful and pretty challenging. I mean, there's nothing like a 500 foot climb in the first mile!! 

Ran Outside: 13.1 miles

Other noteworthy things:

This is the highest mileage week I've had to date - and is shaping up to be my highest mileage month ever.

On Friday, I watched a documentary called "Vegucated" - I was pretty much mortified and decided that I should become a vegetarian, immediately. I tend to have a flare for the dramatic and jump into things head on...so I decided the rational thing was to do a trial run. I challenged myself to go 10 days without meat - I'm at the end of day 3 and so far, no problems. I'm not a big fan of red meat or seafood, so really I only need to wean myself off chicken and turkey. If all continues to go well, I plan to keep this going.

It has been 9 days since my last soda. I'm a lover of diet dr. pepper and hearing the crack of a soda can makes my mouth water (terrible, I know). I've tried to quit - ween myself off of the fake-sugary, brown, bubbly goodness several times...once I even went a month, but I've never been able to make it stick. I always relapse and then, next thing I know I'm drinking a soda every day. We'll see how long I can make it this time around.

The countdown is on....in one month I'll be in Hawaii! Gotta get this bod ready for the beach!

Weekly Workout Summary

Is this really my first post for February? I can't believe it's already the 10th, I'm so far behind! Last week was crazy between work, school, the half marathon last weekend and other things.

Monday
Nice and easy run after Sunday's half Marathon. I owe you all a recap of the marathon - I will try and get that up in the next few days.

Tuesday 
Boot Camp: 60 min
Ran on Treadmill: 1.01 miles
Walk: 5.5 miles

Wednesday
Another easy day.

Ran Outside: 1.65 miles
Walk: 2.0 miles

Thursday
Woke up feeling really run down and like I might be getting a cold. This being said, decided to ditch boot camp and sleep the extra hour and 20 minutes. Ended up going for an evening run in the rain, which I have to say was pretty awesome.

Ran Outside: 1.97 miles
Walk: 2.0 miles

Friday
Had a fantastic morning run, only to be followed by a crappy work stuff. Luckily it was my half day at work, so my afternoon was pretty great. I had a hair appointment - which turned out far better than expected followed by a date night with the hubs.

Ran Outside: 4.01 miles
Walk: 4.0 miles

Saturday
Uh, Tough Mudder is 14 days away! CRAP! After lounging around for the morning, the sister and I hit the gym. We did a light warmup on the treadmill and then got to lifting and other upper body strengthening exercises. I ended up getting in 7 unassisted chin ups (non-consecutive though).

Ran on TM: 1.25 miles

Sunday
Another day closer to Tough Mudder. Sister and I went for another workout. We ran 1.5 down to the pier, then used the amphitheater to do some stair jumps, push ups and mountain climbers. Then we hit the sand and did partner carries (aka piggy back rides) through the sand on the beach. This went well until we toppled over into the sand in front of a sea of spectators. Clearly they were jealous of our skills!

Ran Outside: 3 miles
Walk: 1.0 mile

Overall this was a light workout week. After running 110 miles last month and kicking ass at the half marathon last week, I needed a little break. I plan to pick things up this week - especially plan to get a lot more lifting in - gotta get the arms beefed up for the Tough Mudder. Can't believe it's so close! Also need to pick up the mileage to meet my 100 miles in 28 days for the Taji 100 challenge.

My goal is to get the Kaiser Permanente Half Marathon recap up by Tuesday - be on the lookout.

Weekly Workout Summary

How has half of January come and gone already. 2013 is flying by!! I'm going to try and be more diligent about posting my weekly workouts. I felt pretty good about my workouts this week, happy to have gotten in a few strength training sessions. Kaiser Half Marathon and Tough Mudder are just around the corner. Eek!

Monday
Ran Outside: 2.76 miles (9:37/mi)
Plank: 1:02.7
Walk: 3.5 miles


It's been really cold the past few weeks, I feel like this has been the coldest winter I've had in San Francisco....or maybe it's the first winter I've gone outside before 8am.

Tuesday
Boot Camp: 60 min
Ran TM: 1.25 miles
Plank: 1:00.6
Walk: 4.0 miles

Finally made it to Nike Training Club (a.k.a. Boot Camp) at the gym. I dragged myself out of bed last Thursday only to arrive and see that class was cancelled. The last class I went to was probably the week leading up to Christmas - so needless to say, this workout kicked my butt!

To keep up with my RunStreak - I headed over to the treadmill after class and knocked out a quick 1.25 miles.

Wednesday
Ran Outside: 4.0 miles (8:48/mi)
Plank: 1:17.7
Walk: 2.5 miles

I was dragging my feet and didn't get out the door until close to 6:30, I was going to keep the run short (2 miles), but I was feeling really good, so I went for 4 instead.

Thursday
Boot Camp: 60 min
Run TM: 1.5 miles
Plank: 1:02.6
Walk: 3.0 miles

With the Tough Mudder just 5.5 weeks away, skipping Boot Camp is not an option for the next month. I'm confident my legs are strong enough to carry me through, but ask my to lift myself over a 12 foot wall and I'm not so sure. For the second time this week, I got my my butt kicked - but I wouldn't have traded that for the extra hour of sleep.

Again after class, headed over to the treadmill to get in my mini run. Logged 1.5 miles.

Friday
Run Outside: 3.23 (8:47/mi)
Plank: 1:06.2
Walk 3.0 miles

Legs were a little tired, so was pretty conservative with this run. Didn't want to burn out before my 10 mile run on Saturday.

Saturday
Ran Outside: 10 miles  (9:29/mi)
Walk: 4 miles

10-mile training run with Sports Basement and Pamakids. I had a great time on this run and it was in good company. I finally found a running club to join - yay!

Sunday
Ran TM: 1.0 mile
3 sets on the circuit (arms & legs)
Bench press: 45lbs

Decided to take it easy on the legs (and feet yesterday). Jogged a slow mile on the treadmill as warm up, then just went through the circuit and did some chest presses. The side of my right foot was bothering me, so after the gym I made sure to elevate and ice...hoping it's not anything serious.

Weekly Workout Summary

Monday (11/12)
Walk 3.0 miles

Tuesday (11/13)
Nike Training Club
Walk 6.5 miles

Wednesday (11/14)
Walk 4.0 miles

Thursday (11/15)
Nike Training Camp
Walk: 4.5 miles

Friday (11/16)
Woo, 2 trips to the gym. Good run in the morning, and back again to blow off some steam in the evening.
Treadmill: 3.76 miles / 34:29 mi, plus 1/4 mile cool down
Treadmill: 4.25 miles / 39:04, plus 1/2 mile cool down

Saturday (11/17)
Gym: Tough Mudder workout #2

Coming Soon: Turkey Day 5K on Thursday! Gobble Gobble!

Weekly Workout Summary

Monday (11/5)
Walk: 3.0 miles

Tuesday (11/6)
Boot Camp at 24 Hour Fitness has been renamed to Nike Training Camp. Good times!
Walk 4.8 miles

Wednesday (11/7)
Walk 2.0 miles

Thursday (11/8)
Nike Training Camp
Walk 3.0 miles

Friday (11/9)
Hubby was out with friends. Came home to find my bro-in-law sitting on my couch watching TV. Can you say creeper? JK. He said he was headed to the gym, I had plans to clean the bath tub. Upon invite, I gladly accepted, I mean, really, who wants to clean the bathroom. Not me.

Gym:
Standing Lunges: 45# Bar, 5 sets of 5
Leg Press: 135#, 5 sets of 12
Calf Press: 135#, 5 sets of 12
Barbell Chest Press: 45-56# (woah), 5 sets of 5-8
Dumbell Curls: 10#, 5 sets of 10
V-Grip Tricep Extensions: 45-65#, 5 sets of 10
Bicep Curls: 45#, 5 sets of 8

Walk: 3.0 miles

Saturday (11/10)
Can you say TOUGH MUDDER. 4 month countdown has begun, and so has the training!

Gym:
Treadmill warmup: 1.25 miles
Box Jumps: 3 minutes
Side Jumps: 4 sets of 16
40 Push Ups
Chin Ups (assisted): 8 / 4 / 16 on the cheater machine
Lat pull downs: 50#, 3 sets of 10
Incline chest press: ~30#, 3 sets of 12

Walk: 3.0 miles

Sunday (11/11)
REST, duh!

Walk: 2.0 miles

Weekly Workout Summary

Monday (10/29) - Uh again, didn't make it out of bed on vacation to do any kind of workout. If I knew this was going to happen I could've brought smaller luggage. I'm cursed with big feet, do you know how much space those Nike's took up in my bag?

Tuesday (10/30) - Again...does walking through the airport count?

Wednesday (10/31) - Finally, back on track. Was surprised how well this run went after a week off. Unfortunately I wasn't prepared for the rain, so I walked my butt to the gym and ran on the treadmill.

Treadmill Run: 4.52 miles / 43:05
City Walking: 3.0 miles

Thursday (11/1) - Last run before the race. Felt good to be outside again.

Ran Outside: 4.0 miles / 37:38
City Walking: 2.0 miles

Friday (11/2) - Resting up for the big race

City Walking: 5 miles

Saturday (11/3) - Resting up

City Walking: 2 miles

Sunday (11/4) - US Half Marathon! Holy Hills! I didn't think it would be that much work to get up and over the bridge and back. I think at least 50% of the race was up hill, or that's what it felt like. I didn't set a PR, but I guess I'm happy with my finish time.

Ran Outside: 13.1 miles / 2:18:48

Total
Running: 21.62
City Walking: 12.0

Weekly Workout Summary

Monday (10/22) - Instead of doing my regular morning run, I decided to check out a Fun Run with Sports Basement. I don't have a lot of friends that are into running, so I thought this would be a good way to meet some local runners. The run was short and fast and I met some new people. Hoping to make this a regular part of my routine.

Ran Outside: 3.2 miles / didn't track time
City Walking: 4.0 miles

Tuesday (10/23) - Had a lot going on this week - so I skipped my workout today.

City Walking: 5.5 miles

Wednesday (10/24) - Gearing up for vacation, had to get in a good run.

Ran Outside: 5.5 miles / 53:23

Thursday (10/25) - Does walking through the airport and sleeping on a plane count as a workout? Maybe I walked enough to counter out the peanuts on the plane.

Friday - Sunday (10/26-10/28) - Well I brought my running shoes with me to Detroit, but I haven't used them yet...

Total
Running: 8.7 miles
Walking: 9.5 miles

Weekly Workout Summary

Monday (10/15) - gah! what a slow start - but hey, atleast I managed to roll out of bed

Ran Outside - 4.5 miles / 43:54
City Walking - 2.0 miles

Tuesday (10/16) - dragged myself out of bed to make it to Nike Training Club at the gym. Got to class and the teacher didn't show up! Total bummer! A buddy from class and I decided since we were already at the gym, we might as well stay and do something. We spent about 30 minutes on the treadmill and then made a pathetic attempt to recreate some boot camp moves - mainly we worked on abs and triceps.

Ran on Treadmill - 3.19 miles / 30:01
Abs & Triceps
City Walking - 4.0 miles

Wednesday (10/17) - well I didn't really get out of bed, so I just walked to/from work/school.

City Walking - 3.5 miles

Thursday (10/18) - Second attempt of the week for Nike Training Club. Luckily the substitute instructor showed up this time. Not as good as the regular instructor, but got a rockin' core workout. Gotta love the planks!

City Walking - 4.7 miles

Friday (10/19) - Yay, my favorite day of the week. Forgot my headphones at work, so this was my first real run with no music. I was surprised at how well it went. I didn't get bored or have any crazy fights with my mind, it was quite a nice run.

Ran Outside - 5.14 miles / 50:15
City Walking - 6.5 miles

Saturday (10/20)- my long runs used to be on Sunday - but think Saturday is the better day. Tried running again without music, I think it's growing on me. Made it 9 miles in silence, then turned on Pandora so I could pound out the last few miles.

Ran Outside - 10.94 miles / 1:50:17
City Walking - 1.5 miles

Sunday (10/21) - just some light city walking

City Walking - 1.5 miles


Total
Runs: 23.77 miles
Walking: 23.7 miles

Weekly Workout Summary

This week had some ups and downs, but I felt really good about my workouts. Tuesday was overall a crappy day and Thursday and Friday I was traveling for work - but even on my trip I was able to get in a good run (a really boring treadmill run, but still good).

Overall, my goal this week was to up my training for the upcoming half marathon that is now just a short 3 weeks away. I didn't make it to either of my bootcamp classes at the gym, but I hit my goal of running 25 miles. On each of my runs, I tried to focus on pace and work extra hard on the hill climbs.

Since I live in the city, I do a lot of walking. Walk to work, lunch, stores, the movies, etc. I try and keep track of how much I walk each day and mark it on my calendar in addition to my regular workouts.

Sunday 10/7
City Walking: 4.5 miles

Monday 10/8
Ran Outside: 5.04 miles / 48:31
City Walking: 2 miles

Tuesday: 10/9
City Walking: 4.5 miles

Wednesday: 10/10
Ran Outside: 5.01 miles / 47:23
City Walking: 2.5

Friday: 10/12
Ran on Treadmill: 5.01 / 49:33 (this was a really boring run!)
City Walking: 2 miles

Saturday: 10/13
Ran Outside: 10.26 miles / 1:42:33
City Walking: 2 miles

Total
Runs: 25.32 miles
Walking: 17.5 miles