Planning the Week’s Workouts

Hey everyone – I can’t believe it’s Monday already – the past 4 days are a blur.  Actually, the past week is all a blur.  Busy busy followed by Jesse’s dad being in the hospital and company at our home kind of wore me out.  I’m looking forward to more of a “normal” week to get a little caught up on things.  Thanks to everyone who left a kind comment about Jesse’s dad on Friday – he’s doing better but still in the hospital because they can’t seem to figure out the source of the problem.  We just keep hoping he continues to improve and gets to go home soon!

*****

Despite being ready to go to bed at 7pm yesterday, I took a few minutes to plan out this coming week’s workout schedule.  I do this each weekend for the week ahead – it’s hugely helpful for me when it comes to getting exercise into my daily routine.  And because my schedule is different each day right now, having a plan is especially important for success in that area.  When it’s a part of my schedule it’s no longer just optional, “if I feel like it,” it’s a part of my day that doesn’t get left behind.

I’d recommend that if you regularly struggle to “get in a workout,” you should try this approach and even schedule it in your calendar – treat it like an important meeting so that you won’t miss it!

Anyway, I just sit down with my planner/calendar and a notepad where I write out the week’s plan.  This week looks like this:

sunday –> rest day

monday –> lower body strength + some cardio

tuesday –> run + walk

wednesday –> upper body strength + some cardio

thursday –> run + walk

friday –> active rest or afternoon Cycling class

saturday –> Shockwave class

While exercise is of high value to me, obviously, I also don’t pressure myself to stick to exactly this plan, and that works for me.  I’ll mostly follow the guidelines I’ve set, but I’ll diverge as needed/desired.  Life happens and somedays I just feel like doing a different workout than I’d planned.  There was a time in my (recent) life when messing with my workout plan would nearly send me into a panic – Praise God those days are over.  I now go with the flow, do the best I can, and don’t stress about it.

you’ll see in next weekend’s workout log post how well I stuck to this ;)

*****

Do you plan out your week’s workouts?  Or do you plan meals or self-care time?

Planning the Week's Workouts

Hey everyone – I can’t believe it’s Monday already – the past 4 days are a blur.  Actually, the past week is all a blur.  Busy busy followed by Jesse’s dad being in the hospital and company at our home kind of wore me out.  I’m looking forward to more of a “normal” week to get a little caught up on things.  Thanks to everyone who left a kind comment about Jesse’s dad on Friday – he’s doing better but still in the hospital because they can’t seem to figure out the source of the problem.  We just keep hoping he continues to improve and gets to go home soon!

*****

Despite being ready to go to bed at 7pm yesterday, I took a few minutes to plan out this coming week’s workout schedule.  I do this each weekend for the week ahead – it’s hugely helpful for me when it comes to getting exercise into my daily routine.  And because my schedule is different each day right now, having a plan is especially important for success in that area.  When it’s a part of my schedule it’s no longer just optional, “if I feel like it,” it’s a part of my day that doesn’t get left behind.

I’d recommend that if you regularly struggle to “get in a workout,” you should try this approach and even schedule it in your calendar – treat it like an important meeting so that you won’t miss it!

Anyway, I just sit down with my planner/calendar and a notepad where I write out the week’s plan.  This week looks like this:

sunday –> rest day

monday –> lower body strength + some cardio

tuesday –> run + walk

wednesday –> upper body strength + some cardio

thursday –> run + walk

friday –> active rest or afternoon Cycling class

saturday –> Shockwave class

While exercise is of high value to me, obviously, I also don’t pressure myself to stick to exactly this plan, and that works for me.  I’ll mostly follow the guidelines I’ve set, but I’ll diverge as needed/desired.  Life happens and somedays I just feel like doing a different workout than I’d planned.  There was a time in my (recent) life when messing with my workout plan would nearly send me into a panic – Praise God those days are over.  I now go with the flow, do the best I can, and don’t stress about it.

you’ll see in next weekend’s workout log post how well I stuck to this ;)

*****

Do you plan out your week’s workouts?  Or do you plan meals or self-care time?

Workouts 4/15 – 4/21

Another week of training for the half marathon complete.  I upped my strength training quite a bit this week and while I loved that, it definitely had a negative effect on my running.  The power hour class I went to on Thursday afternoon made my legs and butt (especially my butt) insanely sore–so much so that it hurt to run today.  So, I did 3 very painful miles and called it good before doing some slow elliptical work to stretch out my muscles.  Hopefully missing this week’s long run won’t hurt me too much in my training, but I just had to do it–my body was not ready to do a long run today…only 5 weeks until my first half marathon!

Miles Ran so far in 2012 –> 124

Sunday, April 15th
Strength Training Circuit Workout: took about 23 minutes to complete

Zumba class — 50 minutes
25-minute Walk

Monday, April 16th
5-minute warm-up Walk
3-mile Run (25:45)
5-minute cool-down Walk
2:30 Plank
Spin Bike 10 minutes
2:00 Plank
(all followed by a lot of stretching)

Tuesday, April 17th
40-minute Walk

Wednesday, April 18th
Strength Training Circuit just like Sunday’s
*but I upped the arm weights some and eliminated the added weights with the leg moves
.5-mile fast Run (3:35)
40-minute Walk
2:30 Plank

Thursday, April 19th
5-minute Walk
1.5-mile Run (12:36)
Power Hour fitness class

Friday, April 20th
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes

Saturday, April 21st
20-minute Walk
3-mile Run (26:02)
Elliptical Intervals 25 minutes
30 minutes playing catch in the backyard with J…I don’t think this really counts as a workout, I’m just super excited for softball season to start again–first game of the season is Monday the 30th!

Workouts 4/8 – 4/14: 9 miles and a Half Marathon Training Funk

Well, I survived another week of half marathon training.  Honestly though, I was not a happy camper for any of the runs I went on this week.  I didn’t want to do any of them, my feet hurt a lot again, and it took so much arguing with myself to just get out there and do it.  BUT, I completed each one and in a time I was proud of.

Have you had experience training for a half marathon?
Is this a normal part of training?  Something I’ll get past?
I sure hope so.

Miles Ran so far in 2012 –> 116

Sunday, April 8th
30-minute Walk

Monday, April 9th
morning:
5-minute Walk
3-mile Run (24:41)
5-minute Walk
20 minutes of Spin Bike Intervals
evening:
25-minute Walk

Tuesday, April 10th
Elliptical Intervals – 15 minutes
Power Hour fitness class – 50 minutes

Wednesday, April 11th
30-minute Walk

Thursday, April 12th
Upper Body Strength Training Circuits ~20 minutes
5-minute Walk
3-mile Run (24:10)
5-minute Walk

Friday, April 13th
Jillian Michaels’ Yoga Meltdown Video (level 1) 35 minutes

Saturday, April 14th
morning:
5-minute warm-up Walk
9-mile Run (1:18:46)  <–PDR!
10-minute cool-down Walk + a lot of stretching
evening:
20-minute Walk to get my legs stretched out

Workouts 2/26 – 3/3

my week’s workouts! It was a good one :)

Miles Run in 2012 –> 46.5

Sunday, February 26th
Jillian Michaels’ Killer Buns & Thighs (level 2) 40 minutes
JM’s 6-week 6-pack (level 1) 35 minutes

Monday, February 27th
Strength Training (focus on arms)–about 15 minutes

**link to the shoulder move mentioned above

Spin Bike 10 minutes
Zumba class 50 minutes

Tuesday, February 28th
Jillian Michaels’ Killer Buns & Thighs video (level 2) 40 minutes
JM’s 6-week 6-pack video (level 1) 35 minutes

Wednesday, February 29th
5-minute Walk
4-mile Run (36:36)
10-minute Walk

Thursday, March 1st
35-minute Walk
Strength Training: Focus on Upper Body

Friday, March 2nd
Jillian Michaels’ Yoga Meltdown video 35 minutes

Saturday, March 3rd
morning:
30-minute Walk
Zumba class 50 minutes
afternoon:
Jillian Michaels’ 6-week 6-pack video 35 minutes

Workouts 2/19 – 2/25

Overall it was a great week of workouts!  There were a few days towards the end of the week where I literally felt like there was no time to get a workout in but I made an effort to do something–a short walk or a quick at-home video.  Something is better than nothing!

2012 Miles Ran: 42.5

Sunday, February 19th
5-minute Walk
1.5-mile Run (13:00)
10-minute Walk
Ab Work for 10 minutes
.5-mile Run (4:00)
5-minute Walk

Monday, February 20th
Jillian Michaels’ 6-week 6-pack 35 minutes (Level 1)
30-minute Walk

Tuesday, February 21st
Strength Training: Focus on Arms (took a total of about 15 minutes)

Quick Arm Workout!

30 total Alternating Bicep Curls

15 Tricep Kickbacks

30 total Alternating Overhead Shoulder Press

20 total Planks with Row

20 Tricep Dips

15 Assisted Pull-ups

Complete 2 Times!

5-minute Walk
3-mile Run (26:09)
5-minute Walk
lots of stretching

Wednesday, February 22nd
Jillian Michaels’ Yoga Meltdown video 35 minutes (level 1)

Thursday, February 23rd
30-minute Walk

Friday, February 24th
15 minutes of Cardio Circuits with my kids at school…yep. we did that. :)
Jillian Michaels’ 6-week 6-pack video (level 1) 35 minutes

Saturday, February 25th
Arm Strength Training–same workout as Tuesday! ~15 minutes
5-minute Walk
1-mile Run (8:24)  –>my feet hurt so badly I could barely finish this one mile :(
5-minute Walk
Spin Bike Intervals 30 minutes

Workouts 2/12 – 2/18

Well, it wasn’t the best week for workouts.  I was very busy with work and seemed to focus on the care of my mental health more so than my physical health.  I did make each workout I got a great one though, so that counts for something…This next week will be better!

2012 Miles Ran:  36.5

Sunday, February 12th
rest day

Monday, February 13th
Walk 5 minutes
5-mile Run 42:33
Walk 5 minutes
Ab Work solid 10 minutes

Tuesday, February 14th
30-minute Walk

Wednesday, February 15th
rest day (worked 7am – 8pm)

Thursday, February 16th
5-minute Walk
2.5-mile Run (21:03)
5-minute Walk
Circuit Strength Training: about 25 minutes, Full Body (but forgot to right down each move…)
.5-mile Run (~4:00)
5-minute Walk

Friday, February 17th
rest day

Saturday, February 18th
Upper & Lower Body Strength Training Session

Full Body Workout

15 Bicep Curls

15 Tricep Kickbacks

30 Alternating Shoulder Presses

100 Squats (with weight)

15 Bicep Curls

15 Tricep Kickbacks

30 Alternating Shoulder Presses

20 Straight-Legged Deadlifts

10 Lat Pull-Downs

20 Tricep Dips

10 Push-ups

20 Straight-Legged Deadlifts

10 Lat Pull-Downs

20 Tricep Dips

10 Push-ups

50 Sumo Squats (with weight)

20 total Front and Side Arm Raises

15 Lunges per leg

20 Front and Side Arm Raises

15 Lunges per leg

Elliptical Intervals 30 minutes

Workouts 2/5 – 2/11

Miles Ran in 2012:  28.5

Sunday, February 5th
rest day

Monday, February 6th
Walk 5 minutes
3- mile Run (26:09)
Walk 15 minutes
Ab Work ~10 minutes

Tuesday, February 7th
Jillian Michaels’ Killer Buns & Thighs Level 2  ~40 minutes

Wednesday, February 8th
This workout, just as it says.  Ho.ly.Crap. it was work.

{pin it}

Thursday, February 9th
Heather’s awesome “Jelly Arms!” workout (I used 10-pound weights, and she’s not joking when she says you’ll feel the burn!)
Jillian Michaels’ Yoga Meltdown (level 1) 33 minutes

Friday, February 10th
Walk 10 minutes
2- mile Run (17:25)
Walk 10 minutes
Spinning Intervals 20 minutes
Ab Work 10 minutes

Saturday, February 11th
active rest day (~75 minutes mall walking/shopping + house cleaning)

Workouts 1/29 – 2/4

Miles Ran in 2012:  23.5

Sunday, January 29th:
Walk 5 minutes
Run 3.5 miles (32:10)
Walk 5 minutes
Zumba Class ~50 minutes

Monday, January 30th:
Walk 5 minutes
1-mile Run (8:00)
Walk 5 minutes
Butt & Gut Class ~55 minutes

Tuesday, January 31st:
30-minute Walk (outside!)
Arm Workout: 15 reps of each, 3 times through

*Pin it!
*since I did this in my living room, I did tricep dips in place of the tricep pulldowns

Wednesday, February 1st:
rest day

Thursday, February 2nd:
Walk 5 minutes
2-mile Run (18:00)
Walk 5 minutes
Powerhour class (kickboxing) ~50 minutes

Friday, February 3rd:
rest day

Saturday, February 4th:
Full-Body (thrown-together) Circuit
Repeated 3 times through (took less than 35 minutes)

Doing at Home Full-Body Circuit

Complete 3 Times

15

Bicep Curls

15

Shoulder Press

15

Tricep Kickbacks

30-second

Plank

30-second

Twisting Plank—move hips side-to-side

15 (per leg)

Lunges

30

Squats

15

Squat Pulses

30

Sumo Squats

15

Sumo Squat Pulses

30

Bridges

30 seconds

Mountain Climbers

20

Tricep Dips

3

Pull-ups (unassisted)

15 (per side)

Standing Side Crunches

15

Straight-Legged Deadlifts


 

Workouts 1/22 – 1/28

It was a good week!  There was variety in my workouts, I found a few fitness classes that will work into my schedule–they truly made me sweat it out (my bum is still super sore from Thursday night’s class), and I plan to keep going to them the next few months!   … I haven’t been running much due to my foot/toe numbing issue (trying to figure it out…), but I’m happy doing what I want right now.  I’m feeling good! :)

Sunday, January 22nd
Elliptical Intervals 15 minutes
Zumba Class ~50 minutes
Spin Bike Intervals 25 minutes

Monday, January 23rd
Walk 5 minutes
1-mile Run 8:30
Walk 5 minutes
Butt & Gut Class 55 minutes

Tuesday, January 24th
Shoulders & Arms P90X Video with ab work between sets 60 minutes

Wednesday, January 25th
rest day

Thursday, January 26th
warm-up Walk
2-mile Run 16:44
cool-down Walk
Powerhour Class 55 minutes

Friday, January 27th
rest day

Saturday, January 28th
at-home arm + ab workout (didn’t track specifically)
…plus about an hour of dancing around the kitchen while baking ;)

2012 Running Miles: 17