Training Recap and Plan April 17

You’ve probably noticed no Canadian Blogger Series post this week! Unfortunately due to unforeseen circumstances this week’s post had to be postponed. However, we’ll be back in full swing next week! : )





I had another great training week last week! Smile 




I won’t go through each workout like I normally do but I had a great week mileage wise. I also managed  a spinning class and a body pump class. This week was technically my last week of recovery training. This week is my first “official week” of spring/summer training. I am really excited to take it on! I am so excited for Saturday’s run!! That’s my longest run in a long time so I can’t wait to tackle it!


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 35 min 40 min   40 min  40 min   REST
Elliptical / Arc (Min)           65 Min  
Class      Spinning + BP   Yoga Body Pump  



How was your last week of training?

What is your planned long run this week?

Anyone ever try hot yoga, I am thinking about trying it Friday but I’m nervous!!

Workout Plan In Progress

I work much better on a plan that the internet knows about so I am held accountable so I figured I’d post this anyways, better late then never. I managed 17 miles without a plan over Christmas break week, which is not bad at all. I really kind of enjoyed running without a plan for a little while. But I find I am more successful with one, when I don’t plan there are no speed or interval workouts which is really important to half-marathon training so it’s good to be back on one. Who am I kidding? I love a good workout plan so here it is:


Type Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run (Minutes) OFF 46 min 45 min 40 min 40 min
Elliptical / Arc (Min) 35 min
Class Yoga


I have done Tuesday and Wednesday and hopefully the weather holds up for tomorrow for me to head out in the AM. I am really hoping I can head out, I love running outside way more then the treadmill especially now that I have my Garmin to play with!  I am really concentrating on JUST running this week, being back to work to work after holidays and getting back on a schedule is enough. I’ll be throwing in strength training next week and I cannot wait to get back to Body Pump.


I have been doing really well on my resolution to get my IT band back to 100%, I’ve been doing my physio everyday. Smile I think I may try foam rolling on it as well, anyone have any suggestions on sizes, types, or exercises? It can’t hurt to try!


Foam rollers – advice please?!

Do you prefer working with a workout plan or without it?

Workout Plan Nov 21 – 27

It’s hard to believe another weekend has come and gone. It was a good one, lots of fun and relaxation! I went out last night to see a local band play at an Irish bar on George Street and that was a lot of fun. Today was spent doing a whole lot of nothing, just the way I like it. I downloaded Instagram on Friday for my new iPad I got this week  for reaching my targets at work last quarter. I took a really neat picture of the first snowfall we got Friday night. There is just something about the first snowfall. Instgram is such a fun app!




Anyways on to a review of this week’s workouts and goals. Here are the results:

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   34 min   40 min      
Elliptical / Arc (Min) 45 min   35 min   60 min 48 min   
Class  Body Pump     Body Pump   Yoga PC  
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 4.5   3.2 3.9 6 4.11  
Class       Body Pump   Body Pump  
Swimming (meters)              
Total Miles this week: 21.71            



No yoga and my IT band started bothering me again. So my Saturday workout was actually done on elliptical. I am hoping with lots of stretching this week and the IT band pain will disappear again but we shall see. However, I met my goal last week of upping my weights on all muscles in Body Pump. The only weight I didn’t up was legs due to my IT band. Plans for this week:


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   45 min 47 min 40   50 min track   
Elliptical / Arc (Min) 45 min       50    
Class      Body Pump     Body Pump  


I am starting a track cycle this week so that will be a nice change. No yoga on the map as you can see because I plan it and never do it. So the plan is this week to make it a part of my goal.


Workout Goal

Yoga in some form at least 3 times this week.


What are your workout goals this week?

Favourite iPad app?            

Workout Plan Oct 24 – 30

So my results for this week:

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)     15 min 15 min 24 min (OUTSIDE YAY)    
Elliptical / Arc (Min) 40 min 50 min 20 min 20 min   50 min   
Class        Body Pump Body Flow Body Pump Yoga PC 
Swimming             1 hour
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 4   3.5 3.2 3.5 3.2  
Class     Body Pump        
Swimming (meters)              
Total Miles this week: 17.4            



So I had to make a few adjustments due to injury pain on Friday I had to change my run for elliptical. Other then that I am really pleased with my mileage. As usual though I had trouble making it to classes. I love them while I am there but getting myself there is the problem! Oh well there is always this week:


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)     25 min 15 min 33 min    
Elliptical / Arc (Min) 45 min 60 min   20 min   50 min  
Class  Body Pump   Body Flow Body Pump     Yoga PC


I may try and do one of my workouts this week at lunch and see how that works for me. I have a gym right next to my work as well as some beautiful trails so I may try it out and see how that goes. Changing things up keeps it interesting! : )


Do you workout lunchtime, how do you find it?

What is your favourite time of day to workout?

Cotton Candy and Workout Plan Aug 1 – 7

Yes 2 VERY related healthy living subjects! I realized today that there are pretty much no pictures of me on my own blog. I swear I’m not a robot. Anyways here is a self-taken cell phone (only the best quality for me!) picture of me with cotton candy after the carnival today in Bruce’s mom’s kitchen. Yes I am that white (natural light + weekend of stomach flu = ghost).



I felt well enough to venture out into the world today. The carnival was fun, well the cotton candy was most of the fun. Lets call this the weekend of unhealthy. Funny thing is I weighed myself for a laugh when I got home and I lost 1.2 pounds in 48 hours (I weigh myself every Friday so I know what I weighed 2 days ago), I blame the stomach flu.

Anyways here is a recap of this week:

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) Run 30 min Run 42 min Run 46 min (outside) 35 min run 42 min run  40 min run REST
Class        Body Pump      
Swimming     I hour        
Other 15 min ST            
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 2.49 3.6 4.05 3.2 3.5 3.56  
Class       Body Pump      
Swimming (meters)              
Other 15 min ST            
Total Miles this week: 20.4            
Total meters this week:  0            


Great week for mileage, 20.4 miles woo hoo! I am pleased : ) I had to skip my swim due to meetings. So here is the upcoming plan for the next week:


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 30 min 47 min  40 min (outside) 30 min (outside) 40 min  47 min (outside) Rest
Class  Body Pump     Body Pump Body Flow Yoga  


All my runs have set speeds that are planned for me by my friend the running coach so that is why when you see the actual results on here and daily mile the miles are all over the place. His plan is working wonderfully so far I am feeling stronger then ever!


There is no planned swim but we’ll see what happens. Wednesday is a maybe holiday here, yes I said maybe because it depends on the wind. Only in Newfoundland the province of the worst winds ever would there be a holiday that depends on the wind. The holiday is for the Royal St. John’s Regatta (fyi: the oldest sporting event in North America). I have rowed it 3 times myself but have retired due to back injuries. So it will happen one day this week just depending on the winds so I didn’t want to schedule a swim until I see what unfolds this week! We have house reno projects planned depending on the holiday so we will see what happens! Enjoy your week!

Monday Mantra: Back on Track Week

Last week’s mantra went great. I stuck to the cleaning off of my makeup every night but once. I started moisturizing but discovered that it breaks me out so I need to try something different there (any suggestions?). I wore sunscreen twice … so that’s my area for improvement! My skin is improving and if I keep it up I think it will be almost perfect in a few weeks, so I am happy!

Monday Mantra Five: Back on Track Week

I have a feeling these back on track mantras will happen occasionally, the reason being is that occasionally you need to dedicate a whole week to getting back on track with exercise and eating well. I have been off track in my mind since I left for Florida in late April. I was away 3 weeks and did some exercise but not much and ate terribly. When I returned I had convocation from university which meant eating bad and no time for exercise. Then it was off to Calgary and Toronto on business for a week. Finally, when I came home I got great news in the form of a job offer – which I took and started last week. So there’s my pile of excuses, which really shouldn’t be excuses because that’s life. I had lots of opportunity to exercise and eat well in all that time I just decided I didn’t want to or it was too hard or whatever.

So this week I am dedicating my mantra to getting back on track. I did what I consider to be good on my workouts last week. It was a crazy week with starting a new job and my birthday so I did two days of running on Tuesday (20 minutes – 2 miles) and Wednesday (35 minutes – 3 miles). I got there I did it and sometimes you take the win when you can. This week will hopefully see big improvements, I already got a great start today.




  • Body Pump (done!)
  • 30 min run (done!)


  • 30 min run


  • 20 min run + 15 min strength
  • swimming night


  • Body Flow
  • 30 min run


  • 30 min run


  • Body flow


  • Body Pump
  • 40 min run


So that’s the plan for this week. You may notice that I stopped writing out my “plan” for my run. Well I do still have one but I am now working with a friend of mine who has been working closely with a running coach so he’s made my plan for each run. Have a great week!

PS – > If you use daily mile add me and follow my progress! : )