Workout Wednesday 3/23

Wednesday: off - sick

Thursday: off - I was on campus all day and then I needed to prepare my birthday dinner

Friday: 3.5 mile tempo run

Saturday: 10.1 mile long run

Sunday: Restorative Yoga Practice

Monday: 4 mile tempo run

Tuesday: off

It wasn't the best of weeks in terms of mileage, and I woke up feeling congested and achy yesterday, so I'm taking today off from running.  I'm hoping that taking it easy for another day or so will truly get rid of this cold this time.  How's your workout week been?  Any fantastic training sessions?

Workout Wednesday 2/23

Wednesday: 3 mile tempo run

Thursday: off

Friday: 20 minute Vinyasa Yoga

Saturday: off

Sunday: 3 mile tempo run
15 minute Vinyasa Yoga

Monday: 3.5 mile tempo run

Tuesday: off

Again, this week I was on the road, so I'm mostly ok with the fact that I logged so few miles this week.  How are your workouts going?  Do you have any races coming up in the next couple weeks?

Workout Wednesday 2/16

Wednesday: 3 mile fartlek run
15 minute Vinyasa Practice

Thursday: off - sick

Friday: off - sick

Saturday: 2 mile easy run
15 minute Vinyasa Practice

Sunday: 5 mile easy run

Monday: off

Tuesday: off

This week a cold and big stacks of grading conspired to keep my mileage and my numbers of Sun Salutations down.  I'll be on the road again for the next few days, so I'm hoping to get in a run today and a hotel yoga practice in while on the road.  How was your workout week?

Workout Wednesday 2/9

Wednesday: off - traveling all day

Thursday: 20 minute Vinyasa

Friday: off

Saturday: off - traveling all day

Sunday: 6.5 mile run

Monday: 3 mile tempo run
15 minute Vinyasa practice

Tuesday: off

So this past week was challenging due to travels and delays and so forth.  I am looking foward to being able to get in a few more runs and yoga sessions this next week.  What was your best workout of the week?

Workout Wednesday 1/26

Wednesday: off - I fully intended to run, but I spent that hour being locked out of my house instead.

Thursday: 45 minutes Vinyasa Yoga

Friday: 3.5 mile easy run
10 minutes Pranayama

Saturday: 3 mile tempo run
15 minutes mini-Vinyasa

Sunday: 5 mile easy run

Monday: off - again, I didn't intend to take this day off, but Bailey got sick overnight and much clean up and a vet visit took up a good portion of the day.

Tuesday: off

So this wasn't my best work out week.  Things are pretty hectic around these parts for the next week or so.  I'm just going to try to keep running and doing some yoga.  How's your week been work out wise?  Is anyone else stalking registration for Chicago?

Workout Wednesday 1/19

Wednesday: 3 mile fartlek run
20 minutes yoga - core focused practice

Thursday: off

Friday: 45 minute Vinyasa practice

Saturday: 4 mile easy run (Splits: 11:40, 10:43, 10:36, 10:10)
30 minutes yoga - hip opening focused practice

Sunday: 3 mile tempo run

Monday: 3 mile easy run
15 minutes yoga - mini Vinyasa practice

Tuesday: off

Not a bad week in the workout department all told.  How was your workout week?

Workout Wednesday 1/12

Wednesday: 3.2 mile tempo run

Thursday: 30 minute Hatha practice

Friday: off

Saturday: off

Sunday: 20 minutes weight lifting
20 minutes stair master

Monday: 3 mile easy run
15 minute Vinyasa practice

Tuesday: off

Well, I met my goal of doing yoga once while in Boston, and I'm glad I hit the gym after I got home on Sunday afternoon.  The miles were pretty low this week because of travel and the start of the new semester.  How was your work out week?

Workout Wednesday 1/5

Wednesday: 3 mile tempo run
Seated postures yoga practice and meditation

Thursday: off

Friday: 3 mile fartlek run
15 minutes Vinyasa practice and meditation

Saturday: 4.2 mile easy run
Core work: 10 lunges, 10 pushups, 80 crunches

Sunday: 3.5 mile tempo run
15 minutes Seated Postures Practice

Monday: off

Tuesday: 4 mile easy run
15 minutes Vinyasa and meditation

This past week has been pretty good work out wise, as I've transitioned from 2010 to 2011.  How's your workout week been?  Did you run in any January 1 races?  Are you trying any new types of exercises during this new year?

Workout Wednesday 12/29

Wednesday: off

Thursday: off

Friday: off

Saturday: 2.3 mile run
Core Work: 10 lunges, 10 push ups

Sunday: 3 mile tempo run
Core work: 10 lunges, 10 push ups, 60 crunches

Monday: 45 min Vinyasa Yoga

Tuesday: 3.5 mile easy run

After a week of inactivity (the previous Thursday - this past Friday) and stuffing my face with great food in Toronto, including Indian, Chinese, Thai, Middle Eastern, and delicious home cooked meals made by my mother-in-law and brother-in-law, I could barely get into my stretchiest jeans for the plane ride home.  So it was important to me to get a run in on Christmas day and to start making an effort to eat more healthfully and watch my portion sizes as soon as we got home.  Numbers of the scale don't bother me much, but I definitely can't afford a new wardrobe. It was time to ease back into regular activity as I begin to look toward my goals for next year.

How was your work out week?  Anyone else lapse into some inactivity or a prolonged food coma over the holiday?

Workout Wednesday 12/15

Considering that I gave two sets of final exams since last Wednesday and graded three sets of final exams and submitted grades, this week was pretty good workout wise.

Wednesday: off

Thursday: off

Friday: 4 mile easy run
core work: 100 crunches, 12 lunges, 20 pushups

Saturday: 2.25 mile mini-fartlek run
15 minutes yoga

Sunday: 4 mile tempo run
15 minutes yoga

Monday: off

Tuesday: 5 mile easy run

Since I've been running on the treadmill here lately (thank you ice and snow), I haven't been keeping track of my splits.  But I am using the treadmill to force myself to work on getting a bit faster during this downtime between training cycles.  I'd like to be running my long runs about 60-90 seconds faster going into the spring.  I'd also like to shave a few minutes off my current 5k time, which is going to mean actually pressing myself to run faster on training runs and to push through the discomfort that accompanies speedwork.  I may never be fast by most people's standards, but I will run faster in 2011.

How are you doing workout wise?  Is this month full of holiday parties and short days throwing a wrench in your training?

Workout Wednesday 10/27

Wednesday: off - due to illness

Thursday: 3 mile treadmill run
Core work: 10 lunges, 100 crunches, 20 push ups

Friday: off

Saturday: 13.1 miles (Mankato Half-Marathon)

Sunday: 2 mile recovery run

Monday: 4 mile run
Core work: 12 lunges, 100 crunches, 20 pushups

Tuesday: off - I had an extra obligation on campus that kept me there late.

It's a busy part of the semester, so I'm finding it hard to find the hours to fit everything in.  All I can do is keep trying to make it all happen.  How was your workout week?

Workout Wednesday 10/20

Well, my workouts this week were limited by a student organization field trip and an unfortanate bout of a stomach bug, but I did get in a few miles....

Wednesday: 3.12 mile run with some members of my women's running group
5 mile bike commute

Thursday: off - took some students to the museum

Friday: off - exhausted from what ended up being a 15 hour workday the day before

Saturday: 2 mile treadmill run
Core work: 10 lunges, 100 crunches, 20 pushups

Sunday: 10.5 mile long run

Monday: 45 minutes Vinyasa Yoga

Tuesday: off - I was so ill that I took a sick day from work as well as from working out.

This was not my best week.  I'm taking today off as well since I worked today but am feeling a little drained after yesterday's bout of illness.  I'm planning short runs for tomorrow and Friday and then Sunday I'll be half-marathoning!  How was your work out week?

Workout Wednesday 10/13

Wednesday: 3 mile run - Splits: 10:44, 10:47, 10:06
Core work: 22 lunges, 20 push ups, 100 crunches

Thursday: off - I was so exhausted from all the midterm grading that when my running buddy called to tell me she wasn't up for running, I didn't have the motivation to go out on my own.

Friday: off

Saturday: 16 mile long run - I did a bit of walking from mile 12 on, but considering I hadn't really done my long run for 3 weeks previous, I felt really good about logging these 16 miles. 
Splits: 11:09, 10:49, 11:08, 11:01, 11:07, 11:51, 10:25, 12:24, 11:45, 11:14, 11:54, 13:52, 12:29, 13:49, 12:31, 11:28

Sunday: Hatha Yoga - stretching out those tender muscles and joints

Monday: 3 mile run recovery pace 33:24

Tuesday: off - I had hoped to do yoga, but I worked yesterday from 7am until 7pm....

This week was ok training wise and this current week is probably going to be just ok, too.  I should be seeing the light at the end of the midterm tunnel at the end of the day tomorrow, though, and that will free up some time for my running and my writing.

How was your work out week?  Did you do any fun cross training?

Workout Wednesday 10/6

Wednesday: 3.2 mile run, Splits: 10:11, 10:01, 10:38, 1:57
Core Work: 24 lunges, 20 push ups, 100 crunches
5 mile bike commute

Thursday: 2.5 mile run with S. I ran naked so no idea of pace at all.  It was a lovely way to end my teaching week.

Friday: off

Saturday: 9.4 mile run.  I had intended to run about 16/17 miles, but because of the path flooding I had to choose an urban route.  When I was almost hit by a car and got into an altercation afterwards, I was just done.  I sprinted home, and then I was so angry that I was shaking and burst into tears.  Splits: 10:49, 10:56, 11:09, 11:03, 10:55, 11:05, 10:49, 10:36, 11:12, 2:57

Sunday:  3 mile recovery run

Monday: 8 mile run.  I knew that I would have trouble getting in many miles on Wednesday because of the crus of midterms so I wanted to make up a few miles.  Splits 10:47, 10:47, 10:39, 10:27, 10:46, 10:13, 10:42, 10:20

Tuesday: 20 min walk

I have to admit that I'm really frustrated right now.  I haven't nailed my long run now for 3 weeks in a row.  And that's not good at all.  I think the trails are back to normal now (at least where I run - I know one bridge has to be repaired on one of the trails in a small town nearby), so hopefully I can get back on track with my long runs this week.  *Fingers crossed*

How was your work out week?  How do you overcome training setbacks?

Workout Wednesday 9/29

Wednesday: 3.15 mile run, Splits: 10:20, 10:02, 10:29, 1:08
Core Work: 24 lunges, 20 pushups, 100 crunches

Thursday: off

Friday: off - I thought I would have time to squeeze a run in before my in-laws showed up, but that didn't work out

Saturday: off - I decided to run my long run on Sunday so I could spend the day doing things with my in-laws

Sunday: 6 mile "long run"  I encountered flooded paths and my Garmin died.  I regret not doing the miles now, but at the time I was just too frustrated.  Splits: 11:29, 10:55, 12:22, 11:15, 10:35, 11:05

Monday: 4 mile Treadmill Incline Run
Core Work: 26 lunges, 20 push-ups, 100 crunches
5 mile bike commute

Tuesday: off

Wow!  This was not a very good week for me training-wise.  I'm in the busiest part of the semester and my in-laws visit, while great, was a pretty major disruption in my training.  So on that note, I better go put on my workout gear and head out the door for a run.  How was your workout week?

Workout Wednesday 9/22

Wednesday: 2.25 mile treadmill incline run
Core work: 24 lunges, 20 push ups, 100 crunches

Thursday: off

Friday: 2 mile treadmill run - I had intended to run 4 miles but there was an issue that I was worried that I was going to have to go into campus to deal with,  so I cut my run short.
Core work: 10 lunges, 10 push ups

Saturday: 6. 7 mile longish run - first attempt at the long run resulted in getting lost and steep hills.  I lost track of my splits when I got lost around mile 3. 

Sunday: 12 mile long run, Splits: 11:08, 10:51, 11:18, 10:48, 12:16, 11:47, 10:37, 11:25, 12:18, 14:03, 11:40, 10:12.  I was happy that I pushed through 12 miles, since I was having some stomach and back issues in the second half of the run. 

Monday: 2.5 mile casual run.  I met up with one of the other ladies from my women's running group for an easy 2.5 miles on one of the trails.  It was nice to have someone to chat with.

Tuesday: off

This past week was a pretty epic cross training fail.  I'm a fair weather bike commuter and the weather wasn't all that fair.  And because I had to make two attempts at my long run, I didn't get in any yoga over the weekend.  It could have been a worse training week, but it definitely could have been better.  How was your work out week?

Workout Wednesday 9/15

Wednesday: 4 mile run - negative splits
Core work: 30 lunges, 100 crunches, 20 pushups
5 mile bike commute

Thursday: off - I had planned to run with a friend, but the weather wasn't good for it, so I switched my rest day and ran on Friday.

Friday: 3 mile treadmill run - incline

Saturday: off - I had a late night and too much wine the night before, so I moved my long run to Sunday.  I do wish I'd done some yoga, though.

Sunday: 12 mile long run - I forgot my Garmin so I don't know how my splits worked out.

Monday: 2.5 mile casual run with my friend S.
15 min yoga
5 mile bike commute

Tuesday: off - I had to be on campus at 7:30 am and was there for almost 12 hours, so....

This week wasn't as good with cross training as I would have liked.  I got a couple of bike commutes in, but I found myself slacking off with the core work and the yoga.

How was your workout week?

Workout Wednesday 9/8

Wednesday: 4 mile run - Splits 10:55, 10:03, 10:16, 10:03 - I was trying to keep the pace under an 11 min/mile for the first mile and under 10:30 for the other 3.  Mission accomplished
Core work: 24 lunges, 85 crunches, 20 push ups, stretching
5 mile bike commute

Thursday: 3 mile treadmill run
Core work: 30 lunges, 90 crunches, 20 push ups, stretching

Friday: off

Saturday: 13 mile long run - Splits: 11:18, 11:03, 10:59, 11:17, 12:00, 11:35, 11:08, 11:01, 11:11, 11:51, 13:02, 11:37, 11:28- I was trying to keep my post around 11:30, and I did a pretty good job of it.  I definitely slowed down a lot on a couple of pretty steep hills, though.

Sunday: 45 minutes yoga - lots of lunging poses, so again this counts for the lunges challenge

Monday: 3 mile treadmill run (1 mile @11:30, 2 miles @10:00)
Core work: 20 lunges with bicep curls, 100 crunches, 20 push ups, stretching

Tuesday: off - I had intended to do yoga when I got home from campus, but since I forgot to bring my lunch and then didn't have a chance to grab anything until I had a pastry and a coffee at 3pm with a friend, I just wasn't feeling up for much of anything when I got home.  We were having crazy 50mph wind gusts, so no biking either.

All in all, not a bad week.  My runs on Wednesday and Saturday were especially enjoyable for me.  How was your work out week?

Workout Wednesday 9/1

Wednesday - 5 mile bike commute

Thursday - 2.5 mile casual run with my friend S.
5 mile bike commute

Friday - off

Saturday - 10.2 mile long run
Splits: 11:07, 11:05, 11:39, 11:00, 10:56, 11:28, 11:21, 11:29, 12:51, 12:29, 2:53

Sunday - 45 minutes of Vinyasa yoga (lots of lunges and warrior poses to count for my lung challenge)

Monday - 3 mile treadmill run
(I need to figure out how to keep track of my splits on the new treddy)
Core work: 24 lunches (12 x 2), 20 push ups, 85 crunches, stretching
5 mile bike commute

Tuesday - off - it was storming in the morning so I didn't ride my bike to campus.  I had really intended to do 45 minutes of yoga when I got home from campus, but it completely slipped my mind until after dinner and then I was full and had to finish prepping a class.... 

I've been really enjoying riding my bike most days and feel like it adds some nice light cross training (I go pretty slowly so I don't get too sweaty on my way to teach).  What's your favorite cross training activity?

Workout Wednesday 8/25

Wednesday: 3 mile treadmill run - My new treadmill arrived and I hopped on it for a little test run.

Thursday: off - I had a department meeting in the morning, followed by a full day of work in my office and a shopping trip with a new friend.  So I planned to swap Thursday for Friday on my training schedule.

Friday: 2 mile treadmill run - I should have run 3 miles, but I was just wiped out.
20 lunges (2 sets of 10), 16 push ups (2 sets of 8), 85 crunches, some stretching

Saturday: 20 lunges (2 sets of 10) and a couple of sun salutations

Sunday: 9 mile (long run) Splits - 11:27, 10:51, 12:08, 11:37, 12:41, 11:31, 14:08, 11:38, 12:24 - again my goal was a pace of about 11:30.  Average pace was 12:03.  Not quite what I wanted, but at least I logged the miles.

Monday: 5 mile bike commute

Tuesday 2 mile treadmill run
20 lunges (2 sets of 10), 85 crunches, stretching

I was a little bit short on total mileage last week and unless something miraculous happens I will be for this week too.  My morning run schedule that I so love has been thrown all out of whack!  For those of you who run in the evenings, how do you do it?  How do you find the motivation after a long day?