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.

Workout_04.14.14

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?

Weekly Workouts: April 7, 2014

Previous Weeks of the LiveFit Trainer program:

What a week! Last week was the first week of Phase II of the LiveFit Trainer program and it totally kicked our butts. Going into last week, I was really excited about getting to add cardio back into our training regimen. I couldn’t wait to get back to a somewhat regular running schedule. The workouts were harder and longer so adding cardio back in proved to be a little bit more difficult than we expected it to be.

Workout_04.07.14

Monday – Strength Training + Easy Run

  • Strength Training – Back (56 minutes)
  • Easy Run – 2.07 miles, 29:57 minutes, 14:24 min/mile avg. pace
  • #FFAprilAbs Plank – 1:32

Tuesday – Strength Training

  • Strength Training – Chest and Abs (91 minutes)
  • #FFAprilAbs Plank – 1:05

Wednesday – Strength Training

  • Strength Training – Legs (95 minutes)
  • #FFAprilAbs Plank – 1:40

Thursday – Strength Training

  • Strength Training – Arms and Abs (77 minutes)
  • #FFAprilAbs Plank – 1:32

Friday – Strength Training + Easy Run

  • Strength Training – Shoulders (57 minutes)
  • #FFAprilAbs Plank – 1:50

Saturday – Cross Training + Strength Training

  • Elliptical – 1.07 miles, 12:00 minutes
  • Strength Training – Legs (93 minutes)
  • #FFAprilAbs Plank – 1:30

Sunday – Iron Girl Clearwater 5k

  • 3.11 miles, 37:12 minutes, 12:00 min/mile avg. pace, 169 BPM avg. HR
  • #FFAprilAbs Plank – 2:00

Last week’s workouts were not easy and they definitely challenged us. We were supposed to finish 4 of the workouts with a 30 minute cardio session. Unfortunately, that only happened on one day. With Pete and I doing the workouts together, they have been taking a little bit longer than normal to complete them. After our strength workout on Monday, I hopped on the treadmill for a super easy run on the treadmill. I didn’t want to overdo it so my pace ended up being a lot slower than I am used.

Tuesday’s strength workout ended up taking us a lot longer than we were expecting so we decided to skip the cardio workout. It may not have the best decision but it was what our bodies needed. The same thing happened after our workout on Thursday, which was a little frustrating for me. I was really hoping for more than two runs this week. I did manage to keep up with the #FFAprilAbs Challenge. I am getting closer and closer to that 3 minute plank.

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On Sunday morning, I ran the Iron Girl Clearwater 5k. The race was a little celebration of everything that I have accomplished in the last years. The 2011 Iron Girl 5k was my very first race and it was where my racing addiction began. That first race challenged me to be more than who I was a that time in my life and II  have spent the last three years trying to achieve that. My finishing time from 2011 was 40:37 and my finishing time on Sunday was 37:12. While it wasn’t a PR for me, it was a 3:25 improvement from my very first race and that is what matters!

How did your workouts go last week? Did you run any races?