Weekly Workouts: April 14, 2014

Previous Weeks of the LiveFit Trainer program:

Since the previous week’s workouts were more difficult than we were used to, Pete and I decided to repeat Week 5 of the LiveFit Trainer program. We did that with Week 1 and it really helped our confidence with the program and workouts. So when we made the decision to repeat Week 5, I knew that it would only be beneficial for us. It also gave us a chance to figure out which workouts took too long to fit in the extra 30 minutes of cardio afterwards. The only bad thing about last week is that I totally slacked off on the #FFAprilAbs challenge. I will need to work harder on my planks this week.

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Monday – Cross Training + Strength Training + Easy Run

  • Elliptical – 1.12 miles, 12:00 minutes
  • Strength Training – Back (53 minutes)
  • Easy Run – 1.84 miles, 25:02 minutes, 13:35 min/mile avg. pace, 153 BPM avg. HR
  • #FFAprilAbs Plank – 1:00

Tuesday – Cross Training + Strength Training

  • Elliptical – 1.08 miles, 12:00 minutes
  • Strength Training – Chest and Abs (79 minutes)
  • #FFAprilAbs Plank – 1:20

Wednesday – Cross Training + Strength Training

  • Elliptical – 1.08 miles, 12:00 minutes
  • Strength Training – Legs (101 minutes)

Thursday – IOA Corporate 5k

  • 3.11 miles, 36:33 minutes, 11:45 min/mile avg. pace, 173 BPM avg. HR

Friday – Cross Training + Strength Training

  • Elliptical – 1.10 miles, 12:00 minutes
  • Strength Training – Arms and Abs (65 minutes)

Saturday – Cross Training + Strength Training

  • Elliptical – 1.05 miles, 12:00 minutes
  • Strength Training – Legs (76 minutes)
  • #FFAprilAbs Plank – 1:20

Sunday – Cross Training + Strength Training

  • Stationary Bicycle – 2.33 miles, 10:00 minutes
  • Strength Training – Shoulders (41 minutes)

The first time we did Week 5, Pete and I didn’t do any sort of warm up before our strength workouts. We were trying to focus on doing the cardio afterwards like the LiveFit Trainer program suggested for Phase II. We realized that this really didn’t work for us. Since our workouts are usually later at night, we found that the cardio warm up helped to give us the energy we needed to really push ourselves during the strength workouts. That was one of the big things that we changed during our second time through Week 5.

Monday's Run

The workouts were definitely easier the second time through them and I was grateful that we decided to repeat the week. On Monday, Tuesday, and Wednesday, Pete and I were able to work out together. He didn’t start work until Thursday last week. I have found that I really prefer doing my strength workouts with a partner. It gives me a chance to talk about the exercises and push myself a little bit more.

On Thursday, I headed over to Orlando with a few coworkers. My company has an office in Orlando that was participating in the IOA Corporate 5k in Downtown Orlando. Our Orlando office invited several of us to come over and join in the festivities. I was shocked that 18,000 people were running a 5k on a Thursday night … and it wasn’t even a Disney race! Ha! The race itself was very well organized and was a lot of fun. One of my coworkers ran her very first 5k and she did a fabulous job!

Progress Photo

I ended up shifting the rest of the strength workouts around a little bit because of Thursday’s race. I am not a huge fan of going to the gym on Sunday or working out for seven days straight (fourteen days if you count last week) but I didn’t want to try to double up on a legs day again. We tried that once and it wasn’t any fun. Besides falling off the planking everyday bandwagon, the only other thing that I really wished I had the energy for was another run last week. Hopefully, this week I will be able to run more than 2 times.

How did your workouts go last week? Did you watch the Boston Marathon yesterday?

2014 Iron Girl Clearwater 5k Race Recap

On Sunday morning, the alarm clock went off at 5:30 and we lazily rolled out of bed. It was way earlier than either of us enjoy waking up but I had a race to get ready for. Within 30 minutes, we were out the door and on our way to Clearwater for the Iron Girl 5k. My race didn’t start until 7:30 but we knew that parking could be an issue so we wanted to have plenty of time to find a spot.

We made it to Clearwater in record time and headed straight for our favorite parking lot. It is right next door to a Starbucks, which happened to be open at 6:30 in the morning! Score! I ate one of my favorite pre-race breakfasts (chocolate BelVita cookies) and headed inside to use the bathroom and grab Pete a coffee. The line for the bathroom was a bit long but I didn’t mind waiting for a real bathroom.

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At 7:00, I left Pete and started making my way towards the starting line. I wanted to get in some pre-race stretching and I wanted to find a good spot in the starting corral. As I headed to start line, I watched the half marathon runners go by and felt the excitement of the race environment. When I got to the starting line and found a spot in the starting corral, I glanced at the Memorial Bridge that I would be running over soon. That is a difficult bridge to conquer!

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Mile 1 – 11:56 min/mile pace

Right at 7:30 AM, the air horn went off and the race was under way! I went into this race with one goal in mind … to beat my previous time for this race (40:37). I knew that the bridge was going to hurt but I also wanted to push myself and see what I could do. As I ran across the starting line at Coachmen Park, I knew that I was going to have a good race. I knew that I was to need some energy in my legs for the bridge so I tried to keep my pace steady and not too fast.

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After running through a little bit of downtown Clearwater, I could see the uphill of the bridge coming up. Even though my legs felt pretty good, I decided to walk the uphill and run the downhill. My legs thanked me for that especially since I had killed them the day before at the gym. Just before the crest of the bridge, I spotted the Mile 1 Marker.

Mile 2 – 12:21 min/mile pace

Once I crested the bridge, I started running again and really made up some time. Even though I don’t like running this bridge, it has some spectacular views of Clearwater and the beach. As I came down the bridge, I could see the turn around point in front of me. I still had a little bit to go though. After I came off the bridge, I took a quick walk break as I went through the water stop. Sooner than I expected, I was turning around and heading back towards the bridge. I took a deep breath and started making my way up the bridge. Mentally, I wasn’t thrilled that I walked up the bridge (both ways) but I think my legs were pretty grateful. At the top of the bridge, I passed the Mile 2 Marker and I was in the home stretch.

Mile 3 – 11:44 min/mile pace

As I started running down the bridge, I started thinking about my finishing time. I knew that I was going to beat my time goal so I began wondering how fast I could actually finish the race. I really wanted to beat my time from the Grand Prix 5k that I ran two weeks ago. As I glanced at my average pace, I tried to do math in my head and figured out that I would be really close to a 36:XX finish time. Unfortunately, I ended up taking a few walk breaks during the final mile of the race. My endurance has definitely fallen off during my break from running.

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When I made the final turn of the race, I spotted the finish line and kicked up my pace. I wanted to finish the race strong and see what I could do. I crossed the finish line and felt absolutely awesome as I did it! This race was challenging and inspiring. I made my way through the finisher’s chute, collecting my medal and grabbing something to eat. Then I headed back to the car where Pete was waiting for me. All in all, I had an awesome race and I beat my previous time for this race by 3:25!

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One thing that I really love about the Iron Girl race series is that they truly celebrate the spirit of every woman. I may not enjoy running the bridges but it always challenges me to be a better runner and push myself harder. I will definitely continue to run this race year after year. Who knows, maybe next year I will run the half marathon again.

Iron Girl Clearwater 5k by the numbers

  • Official Finish Time – 37:12 minutes
  • Average Pace – 12:00 min/mile pace
  • Division Place – 118 out of 251
  • Overall Place – 1047 out of 2410