Good morning! How was your Monday? Mine was pretty rough mostly because we have a deadline coming up at the end of the week and that always makes work a little bit crazy. For the last month or so, I have been really struggling with writing these weekly workout updates. I feel like my workouts have been all over the place and completely scattered. One week I will follow my plan to exactly and then the next week will be a whopping nothing in the sweat column. Last week was a really good week though. I followed my plan (mostly). I (sort of) finished Phase I of the LiveFit Trainer program. I also made it to two Orange Theory Fitness classes.
Monday – Easy Run + Strength Training
- 2.05 miles, 27:00 minutes, 13:11 min/mile avg. pace, 146 BPM
- Strength Training – Legs (LiveFit Trainer Day 22, 36 minutes)
My workout on Monday evening started off with an easy 2 mile run on the treadmill. I wasn’t trying to push myself too hard since I did a long run the day before but I really wanted to make sure that I hit the correct pace. I love that my running coach gives me the paces that I should try to hit with each type of run that I do. For my easy and long runs, I am aiming for a 13:36 min/mile pace. After I finished up my run, I was a sweaty mess but I still needed to do my legs workout. I learned long ago to run first when I am supposed to be doing a legs workout on the same day. It allows me to actually complete the run before I kill them with weights. When I finished my legs workout, I realized that I had probably pushed myself a little bit too hard because I was DONE!
Tuesday – Orange Theory Fitness Class
- Orange Theory Fitness Class (55 minutes)
- Intervals – 1.55 miles, 18:03 minutes, 11:39 min/mile avg. pace
After work on Tuesday, my coworker and I headed to our weekly Orange Theory Fitness class. Our usual coach wasn’t there so it felt like we were learning the class all over again at times. Every coach has their own style of teaching the class and we have become very comfortable with the coach we normally go to. By the end of the class, we decided that we liked the substitute coach a lot and we wouldn’t mind taking classes with her in the future. The Tuesday night class was a power-style class, which is the same style as the very first class we took. It was tough and really pushed me outside of comfort zone but I really enjoyed it. I think that being pushed out of my comfort zone is exactly what I have been looking for with my workouts.
Wednesday – Strength Training
- Strength Training – Back and Biceps (LiveFit Trainer Day 23, 41 minutes)
On Wednesday morning, I decided that my legs really needed a break. My marathon base building plan had a 3 mile easy run scheduled but I wasn’t sure if I would be able to have a quality easy run. I decided to postpone the run until later in the week. After work, I headed to the gym for a strength training workout. The next workout in the LiveFit Trainer program was focused on back and biceps. I am pretty sure that working out my back and biceps are my favorite areas to work out.
Thursday – Rest
Thursday was a pretty long day at the office and I really didn’t have any energy at the end of it for a workout. I decided that my body really needed a rest day. Of course, Pete didn’t need very much convincing to take a rest day since he was getting ready for a long weekend of work.
Friday – Easy Run + Strength Training
- 3.05 miles, 39:01 minutes, 12:47 min/mile avg. pace, 150 BPM HR
- Strength Training – Chest and Triceps (LiveFit Trainer Day 24, 55 minutes)
After work on Friday evening, I headed to the gym for an easy run and a strength workout. I seriously did not want to work out but then I remembered my goals and why I am busting my butt right now. Having a solid goal to work towards seems to be really motivating for me lately. After taking several days off from running and doing leg work, my easy run went a lot better than I expected it to but I was not exactly excited about my workout either. Once my run was completed, I did a chest and triceps workout and completely killed my triceps. My arms felt like jelly afterwards.
Saturday – Rest
On Saturday, I played the role of the laziest person in the world. I did not want to do anything at all. My plan called for a 7 mile long run as well as a shoulders and abs workout but I could not find the motivation to go to the gym. I don’t think it helped any that I was going to work the next day and was planning to go an Orange Theory Fitness class with my coworker afterwards. Hopefully, I can figure out a way to keep my workout motivation going on the weekends.
Sunday – Orange Theory Fitness Class + Long Run
- Orange Theory Fitness Class (57 minutes)
- Intervals – 2.23 miles, 28:10 minutes, 12:38 min/mile avg. pace
- 5.16 miles, 1:03:01 (total time), 12:13 min/mile avg. pace, 151 BPM HR
On Sunday afternoon, I headed into the office for a few hours of work. We have a deadline coming up and I wanted to get a head start on some of my tasks for the week. Afterwards, my coworker and I headed to Orange Theory Fitness for some Sunday evening torture. The class was brutal in a good way. The coach called it an ESP class and said that it would focus on all three types of workouts (endurance, strength and power). The running intervals during the class were challenging and gave me a pretty good head start on my long run for the weekend. When I got home, I jumped on the treadmill and ran another 5+miles to finish out my planned long run distance. I am not sure why but my pace was quicker than it normally is during my long run. It may have something to do with my heart rate already being elevated from the OTF class.
How did your workouts go last week?