Monday: 30 min mobility work
Tuesday: 7m tempo 7:36/pace, 20 min shoulders/core
Wednesday: 3m easy 9:20/pace, 15 min legs
The last few weeks back at work and normal life have still been pretty awesome. Went to a Nationals game because they didn’t make playoffs and tickets were $10. Beautiful game that went 14 innings and entertainment for a Saturday night.
Sunday we went to the Capitals last pre-season game. YAY IT’S HOCKEY SEASON!! Again, found cheap tickets for $5. I’m not joking! Cheap seats, good sports & beer. Gotta love it.
And I wasn’t joking on instagram either, i actually do wear Pro Compression socks under my jeans all the time, especially in winter because i’m always cold.
In between all the fun, sports, beers etc. Ive been doing a really good job at staying hydrated, getting extra sleep and hitting my workouts. I’m one month out from the Indianapolis Monumental Half Marathon and i’m feeling PR ready. I still have to grind out these last weeks and keep focus. In the past, the hard part of following a training plan has been getting lazy with workouts before the actual taper. I keep dangling the PR carrot, and 2 weeks off running after the race. Don’t get me wrong, I love running and hate taking time off. Since the injury this spring, I felt like I haven’t stopped, and i’m looking forward to this race then a little time off.
if possible, I’d like to squeeze in a 5 or 10k in the next two weeks just to test out the speed, but overall i’ve been confident that my workouts have been solid. I’ve been running 4 days per week, i’m hoping the next two weeks I can make it 5 days per week before tapering. I have been a little conservative with training this fall, but the 4 running workouts have a purpose. It’s not just a ton of easy running. If anyone out there thinks they can’t train for a half on 3-4 days of running you’re wrong! There are so many training plans out there that can fit your schedule. With less time to train, it just means your running schedule will call for more speed work than normal plans.
Most of my clients, and members of the gym assume I work out 7 days per week to do what I do. They are always surprised that I only run 4 days a week, strength train 2x and generally those are on the same days as I run. I take off 2-3 days per week. It’s just how I find balance with work, life, and running. Just like my running schedule, my strength workouts have purpose & intent so i’m not wasting precious extra minutes on stuff that’s not helping me. Our boss, Danni put together a Crossfit workout that all of us trainers did Saturday afternoon:
12 minutes- AMRAP (As many reps as possible)
6 DB snatches/ each arm
12 weighted butterfly situps
12 burpees to box jumps
That’s it. 12 minutes. As many as you can do. I can probably speak on behalf of all the trainers to say it was effective! This is also why i have a hard time when people tell me they “don’t have time to workout.” I’m pretty sure everyone has 12 minutes. You just have to WORK for the short amount of time you have. I’m going to put together a few example of 10-15 minute workouts and share them with everyone here this week.
What’s your go-to workout when you’re short on time?
Anyone follow hockey?
Week of Sept 28th- Oct 4th
Tuesday: 8.5m interval 8 x 800s (4 @ 6:30/pace, 4 @ 6:35/pace)
Thursday: 5m easy 9:20/pace, 30 min core
Saturday: 5m easy 8:30/pace, 12 min crossfit
Sunday: 10m 8:26/pace
Total Miles: 28.5