Greetings Friends, These first four weeks of training have flown by so quick and I am coming up on my 6 mile long run this week. I am excited as I have forgotten how much of an outlet running is for me and how it gives me time to unplug and process. If you are behind on reading you can catch up on my first 3 weeks of Half marathon training here:https://livefitwomensfitness.com/2015/02/21/half-marathon-training-2/ I have been trying to perfect my head stand which is one of my 2015 goals. I have just really been amazed at with time, consistency and a weight lifting plan how strong I have become. I love weights and the many benefits of weight lifting. I have written about it before which you can read here: https://livefitwomensfitness.com/2013/08/13/why-weights-part-1/
Over the years I have really realized that health isn’t being bone thin. I ran throughout high school and college and my goals mainly focused on being fast and very skinny. After the birth of my children I really came to a cross roads. I couldn’t run 4-6 miles a day and losing weight seemed hard. When I became a personal trainer I realized that my idea of healthy body composition had been completely off. I needed to find workouts that fit into life with kids. I started incorporating weights and have been amazed at how much better and stronger I feel. I feel so much stronger while running and have realized that strength is not only power but the new healthy. Making slow progress on that head stand. My hubby bought me these lululemon spandex for Christmas and I may be in love. I am wearing them in the picture. I have a workout clothes addiction and these may be the most comfortable spandex I have ever worn! They don’t slide around, are made of such high quality fabric, and are so comfortable! You can find them here:http://shop.lululemon.com/home.jsp?k_clickid=cd3cc474-737f-422c-98c2-8fb10af55ee5&k_trackingid=11×20422&cid=Google&gclid=CjwKEAjwxKSoBRCZ5oyy87DimEcSJADiWsvgz_K2O_xFDpMMxSoC69GGDwSihWjjEhov3ScyIjcVuRoC2MTw_wcB The first few weeks of my training I have been extremely sore and week four I finally was finding some relief. My body has started to readjust to running more and I was able to get outside for a run last Sunday and hit my four mile mark in around 30 minutes. I love using the treadmill in the winter as a training tool. It helps me learn my pace and I often try to power through long runs at my desired mile pace on the treadmill. My goals are an 8:30-8:45 mile pace for the race. Here is weeks 4-5 training plans:
After my long run on Sunday I have been experiencing a lot of pain in my hip flexor and IT band. Which led me to do a lot of reading and I have spent a lot of time on my foam roller. I think I have really neglected a huge component in my routine which is stretching. Maybe be on the look out for a foam roller post in the near future!! I have listed 5 reasons why stretching is so important:
1. Reduces risk of injury 2. Enhances muscle performance (allowing you to get a better workout in the next time you workout because your muscles aren’t tight) 3. improves your posture and prevents back pain 4. Helps keep joints healthy 5. Provides physical and mental relaxation I took it easy today and plan to stretch more tonight. Circuiting through my stretches 3-4x holding each stretch for 15-20 seconds. I always listen to my body and rearrange my running schedule to allow my body more rest if I feel it needs it. I often tell my clients this. I swapped days and will be doing my repeat day tomorrow. Hopefully fingers crossed my hips and IT band will feel better after being more intentional and consistent with my stretches! Here are weeks 6-7 training plans: Are you training for any race this spring? Comment below on how training is going!? I really need to register for my race!! Blessings, Happy Running If you are looking for accountability, help with your fitness goals or a weight training program tailored to your needs lets connect!
If you missed week one of training you can catch up on this post: https://livefitwomensfitness.com/2015/02/12/half-marathon-training/
It is so cold here and the snow just keeps falling, falling and falling. Not the greatest recipe for the opening week of training as I want to stay curled up on the couch with coffee, my leg warmers and a good book.
This week I put one foot in front of the other as I began my half-marathon training. I had a fair amount of days that I wasn’t feeling my run but after completion I was loving the endorphin rush and boost of positive energy.
Here’s a recap of the week:
I always loved interval workouts and Wednesday I hopped on my treadmill and ran my 400 repeats. I broke down my desired mile pace for the half-marathon and my time for sprinting the 400’s (2:07) and took about a 3-4:00 minute break of running in between to fully recover between all four of the 400’s. I was able to finish up this interval (track repeats) workout in around 30-32:00 minutes. Thursday I ran 3 miles in around 26:00 minutes. Running on the treadmill has been a little hard to jump back into, but over time I will start to get used to it again.
Sunday I hit the local gym with my sister in law and we ran 3 miles on the treadmill in around 27 minutes.
I want to encourage you this week with this: Don’t Let comparison steal your joy.I was working with a training client who has done absolutely amazing. She started comparing herself to other women in the gym. I stopped her in her tracks and I said “Don’t ever compare yourself, stop and look how far you have come.” She is able to lift heavier, run farther, and hold yoga poses longer. My friends don’t waste your time comparing and worrying about everyone else’s journey. Focus on putting one foot in front of the other and running your race. Those comparisons creep up everywhere from the gym, to at work, church, and between you and your friends. God has us exactly where he wants us and the beauty is found admist the struggle of overcoming the tough stuff, whatever it is in your specific life. This reminds me of such an important lesson this week. To stop comparing my journey to others and to focus on putting one foot in front of the other.
“May The Lord direct your hearts into God’s love and Christ’s perseverance.”
2 Thessalonians 3:5
This week my prayer is to try to become better at focusing on how to love like Christ and to pray for his perseverance when I am feeling weak. To appreciate exactly where he has me in this specific season and to not allow comparisons creep in to steal the joy the Lord fills me with.
Here is my half-marathon schedule for weeks 2-3:
Happy Running, Blessings
Once the middle of March hits the excitement that my treadmill brought me at the beginning of January usually begins to slowly loose it’s luster. At first it’s exciting to start back into a new training plan and over time things start to get a little mundane. This is when I like to spice things up in my running routine. It depends exactly what my goals are during the specific season of life I am in, but over the years these four ways to spice up your running routine listed below have always left me continuing to love my treadmill instead of dreading it after my 30 minute treadmill workout is completed.
I love to use the treadmill to help train for competing in local road races, to loose baby weight from pregnancy, to stay in shape, and to fit in my summer bikini. I have often used the 30 minute treadmill workout as a way to get a quick burst of cardio in to accompany my lifting and flexibility routine. I try to have a lot of balance when it comes to my training program incorporating cardio, weight and flexibility training spread through out the week. 30 minute treadmill workouts help me get my cardio in when I can’t get to the gym to participate and teach group exercise classes or outside to run at local trails. Our cardiovascular health is important and here are a few reasons why:
The 2011 American college of Sports Medicine guidelines recommend either doing 30 minutes moderate-to-intense cardio workout at a pace that works up a light sweat, fives days a week or a 20 minute vigorously intense cardio workout three days a week. If you are looking to loose weight and improve your fitness level 30-60 minutes of moderate-to-physical activity five times a week is necessary. Benefits of a 30 minute treadmill workout is boosting the health of your heart, increasing your all around cardio fitness, burns calories and fat (helping you loose or manage your weight), increases energy levels, and helps with stress.
This past winter I have been trying to ease back into my workout plan and shed around 25 pounds I gained from the birth of my third child. I have slowly worked my way back into running and started walking 15 minutes and jogging for a few minutes and gradually have worked myself back up to 30 minutes. You can adjust your speed to where you feel comfortable using each of the four ways to spice up your running routine listed below (listen to your body and start gradually).
Over time make sure that these four ways to spice up your running routine seem challenging. What happens as we begin to get stronger and more fit our bodies begin to adapt to our training program. This often leaves us not seeing the results that we are hoping and decreases our perseverance in our training plan. This is when you can adjust that speed dial to a faster and more challenging speed (I look at is as graduating to the next level, which is a huge deal showing consistency and hard work!).
It’s important to apply the overload principle and change up your workouts every 6-8 weeks. When exposing our body to the overload it makes it work harder then it normally would have to work, improving our fitness level and helping to prevent our bodies from plateau. Plateau happens when we constantly do the exact same workout for weeks at a time. Over time our bodies start to adapt to our workouts and we won’t see the results we once saw in the beginning. Changing up your workouts help you challenge your body in different ways, reduces chance of over-use, and injury.
30 Minute Treadmill Workout – Four ways to Spice up your Running Routine:
1.15 Minutes- moderately hard in which you could have conversation if you were running with someone and the last 15 minutes pick up the pace to were you are unable to hold that conversation. I do this often on Monday morning after the weekend when I feel tired and unmotivated. I give my body about 15 minutes of getting back into the groove for the week and then the last 15 minutes I hit it hard. This is also a great way to train your body to become stronger at the end of the race or workout, really burn some calories fast, and to help change over foot speed and pace if your training for road races .
2. Circuit your running. I use this midweek when a 30 minute treadmill workout just seems like to long to be on my treadmill. I’ll do 5 minutes on the treadmill, 1 minute explosive plyo-metric drill (jumping jacks, box jumps, high knee’s) followed by a set of lifting (depending on the day back and biceps, chest and tricep or legs and shoulders), followed by 2-3 minutes of lifting. I will circuit this until I have completed 30 minutes on my treadmill.
3. Interval using a 3:1 ratio. I will run three minutes hard and run comfortably hard for a minute to allow some recovery time. Repeat until you’ve reached 30 minutes.
4. Hill repeats. I will use the incline and run a pretend hill every 5 minutes for a minute or instead of hills just run quick bursts of sprints throughout the duration of the workout. doing this for 30 seconds at a time.
Each of these 30 minute treadmill workouts have really helped me beat boredom and make those thirty minutes of cardio conditioning fly by!
What’s your favorite thirty minute treadmill workout?
Change It up. Running with quick bursts of energy throughout your run will leave your boring treadmill routine seem like it flew by, help beat the wall and start to get you ready for potential 5k’s this spring. You can adjust he speeds that suits your needs best but make sure the easy minute is letting you recover. The minute you increase the sped leaves you feeling like you have to pick it up a notch. Happy Milling it:)