Fitness

Flourishing Fitness Challenge!!!
Join me while I train for my very first half marathon AND complete the one hundred push-up challenge!

My Training

Here is the plan I am following for my half-mary, and here is my Personal Training Plan based off of it. I will update my training plan document with my workouts every day and also post them here below. 

*Feel free to email me if you have any questions about training, my plan, the push-up challenge, or running in general!*

March 8
7 mile run! Gettin back in the game

March 7
Another rest day. Whoops!

March 6
Did a lot of walking around the city… does that count?

March 5
See March 4

March 4
Midterms….had to study so, rest day.

March 3
Core Fusion Cardio – my last CF class. Started off mild and then got super sweaty by the end! A great cardio (and strength) workout!

March 2
Was supposed to run 4, but ran 4 yesterday so… took a rest day.

March 1
Made up for my lack of running yesterday with a 4.2 mile run. Had SO much energy! Must keep it up!
Did Core Fusion Sport afterwards. T’was a hardcore kinda day

February 28
Skipped my 6 miler and tried Core Fusion Yoga…just did not feel like running

February 27
2.5 mile run – slow pace because I was weaving through people – good run though.
+ Core Fusion.
HARD.CORE.

February 26
Rest Rest and also some Rest.

February 25
3m run – was a struggle. I finished in a little over 30 minutes as I had to walk 3 times!
I think it was a combination of not enough water, the fact that i did core fusion the night before, i was on the DREADmill and it was very hot in the gym and the air was incredibly heavy. Hopefully the weather will improve soon so I can run outside!

February 24
Core Fusion!!! BAH!

February 23
3.5 mile WALK

February 22
took a rest day

February 21
Approx 5.5m run (stupid Garmin wasn’t working)
Pace: Who knows! Counting a couple walking breaks, stop lights, and getting a bit lost we finished in a little under an hour.

February 20
45 min (scary!) kettebell cardio+ strength class

February 19
Rest Day

February 18
3m run and mini leg strength

February 17
Cross Training: 45 minute spin class

February 16
3.6 mile run on the treadmill
Time: 5 min warm-up, 33:00 min run, 7 min cool down = 45 mins Total

Strength-
3 sets/12 reps

• Overhead press
• Dips
• Lateral Raise
• Bicep curls

Abs:

• Stability Ball Leg lifts (20)
• 60 second Plank

February 15
75 minutes of slippery yoga…great class, but wasn’t able to fully get into it as my new yoga mat was too slippery! Must –un-slippery it!

February 14
A lovely Valentine’s workout consisting of a little class called “PURGATORY BOOTCAMP”. I thought instead of easing myself back into working out I would BEAT IT into myself. I’m sure feeling it now!

February 5,6, 8-13
Um.. YIKES. As you could probably tell, I have TOTALLY fallen off the bandwagon and haven’t exercised for “real” for over a week! February’s the month for it. But instead of giving up and wallowing, I’m jumping back on. Today I will break the cycle and work out, even though its supposed to be a rest day!

February 7
Craaaazy 1.5 hour Haitian dance class that kicked.my.bootay!

February 4, 2010
4.5 mile breathless run in Central Park with JH

February 2, 2010
Fitness Assessment

February 1, 2010
45 minute spin class

January 29, 2010
1 hour power yoga class

January 26, 2010
45 minute strength class with bands

January 25, 2010
1 hour kickboxing class
+ hardcore abs and 25 pushups

January 20 –24, 2010
Nada!
Sometimes life gets in the way.
School stuff + Travelling to Winnipeg = Failure to exercise.

January 19, 2010
Scheduled Workout Today: 3 mile Run

Actual Workout Today: Was planning an outside run today but got caught up doing some “errands”.
So I ended up bringing JH to a 30/60/90 class with me.

We did:
30/60/90
+
30/60/90 core

January 17, 2010 – 5m Run
Blogger run with KERF and friends!

1.5 mile warm-up run to meet the group
4.5 mile run around the west side
1.5 mile cool-down walk
Stretching

January 16, 2010 – Rest Day
Nada!

January 15, 2010 - 3 mile run + Strength
Run –
Distance: 3 miles
Time: 28:15
Avg Pace: 9:22

Strength-
Supersets: 3 sets/12 reps

• Lateral raise (7.5 lbs)
  Back extensions
  SB hamstring curls
• Push-up with Side plank
  Chair Squat with V raise (from 30 day shred)
  Lunge and Lift
• Abs:
  Frog Crunch
  Oblique V-up
  1 minute Plank

Stretching

January 14, 2010 – 5 x 400 5-K pace
I did intervals today in increments of 400 meters (or 0.25 miles).

5 minute warm-up – walking at level 4.5 with a slight incline.
1) 400 meters speed (level 6.5), 400 meters recovery (level 5.8)
2) 400 meters speed  (6.6), 400 meters recovery (5.9)
3) 400 meters speed (6.7), 400 meters recovery (5.9)
4) 400 meters speed (6.9), 400 metes recovery (5.8)
5) 400 meters speed (7.2), 400 meters recovery (5.8)
5 minute cool-down
Total time: 35 minutes

January 13, 2010 -  3 Mile Run
Warm-up: 10 minutes of tabata intervals on the bike. 
Workout: Run on the t-mill
Distance: 3 miles
Time: 29:40 
Avg Pace: 9:53

January 12, 2010 – Stretch and Strength
5 minute warm-up on the t-mill

3 super sets of strength
1) smith squats, chest press on ball, shoulder press with bar
2) row, “7” bicep curls (hold weight in one hand at a 90 degree angle and fully curl the other one 7-10 times, switch), static lunges
3) assisted pull ups, assisted tricep dips, hanging ab exercises
Stretching