Workout Recap and Plan Feb 20 – 26

This week went fairly well for cardio, not so great for strength training, lets recap shall we?

Monday I did 2.5 miles on the elliptical and the followed it up with what was supposed to be a yoga class but the teacher called in a substitute that only taught body flow so I went to that instead. The elliptical was as usual boring but body flow was good, I could really feel that my leg had gained strength during the balance track. Tuesday, Valentine’s Day, I headed to the gym at lunch for 25 minutes elliptical (2.5 miles) and 10 minutes on the treadmill. It was just 10 minutes but that is the longest I have run in ages and even on the treadmill my legs felt good for the entire 0.8 mile. My back still doesn’t feel 100% but it is getting there.


Wednesday was another lunchtime workout and I did 3.5 miles on the elliptical in 35 minutes again. Thursday & Friday ended up both being rest days because I was off sick from work Thursday and still recovering Friday. Such is life.


Saturday was AMAZING. I ran for 25 minutes (yes you read that correct) I did 4 minutes running 1 minute walk and it was awesome. My legs felt strong and my back had minimal pain, the weather was even great! I did 2.54 miles in 25 minutes my first mile in 10:54 and my second in 10:03. Ill be honest when I saw the second split come up on my Garmin I did a little dance out of excitement. It has been a long time since I have run that pace and it felt so good. It will be a long road back to my my comfortable 8:30 pace but you take the small victories when you can!


2012-02-18 14.10.52


2012-02-18 14.11.14


When I came home I stretched and foam rolled while watching the latest episode of Modern Family on my iPad. I finally got a foam roller and I love it! I think this will be my new Saturday tradition, long run followed my foam rolling, stretching, and Modern Family! That’s my idea of a GREAT Saturday!


Sunday (today) I had to fight with myself to get on the elliptical, after running outside yesterday I wanted to do that again. However, I forced myself on by turning on the Big Bang Theory to watch during my workout and ended up with my usual 3.5 miles. Hey whatever it takes!


So overall I managed 15 miles this week which was exactly what was planned. What I missed on was strength training (missed body pump) and alternative cardio. I think going forward I will schedule either spinning or swimming during the week. It’s too hard to attempt to do both! This week body pump is a priority, here is what’s planned:


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)     30 min 15 min REST 29 min  
Elliptical / Arc (Min) 30 min 35 min   15 min     40 min
Class  yoga Body Pump   Body Flow     Body Pump


So as of right now I have no spinning or swimming planned, mostly because I am concerned about allowing my back and legs rest as I start to ramp up miles again. I still haven’t seen anyone about my back yet why? Because I am stubborn and just want it to heal on its own, plus I don’t want to admit to another injury. I am thinking though I may have to have it looked at this week. We’ll see what happens!

Did you have a long run the weekend? How many miles?

Favourite TV show?

How was your weekend? Do anything fun?

Workout Recap and Plan Feb 13 – 19

I’d call this week a success in training during recovery from my injuries. I’m not back to 100% but I am getting there, that’s what matters. Lets recap this week! Monday I swam 1040 meters in 41 minutes, it was a great workout. Tuesday I did 25 minutes on the elliptical for a total of 2.5 miles and then went to body flow. Body flow was fantastic it was exactly what my legs needed. Wednesday I went to spinning and I loved it, the instructor was fantastic. Thursday I did 25 minutes on the elliptical completing another 2.5 miles and then went to body pump. I kept my weights low in body pump again due to my back but it was still a great workout. If this injury has taught me nothing else it’s to work within my abilities in that moment and not worry about what others are doing around me. Friday was a glorious rest day!


Saturday was a big day for me, I ran for the first time in over a month. It felt good to be back at it. I only managed 2.04 miles in 29 minutes and the majority of that was walking, but there were moments of running, moments I thoroughly enjoyed. Sunday I did body pump where I again kept weights low but I really enjoyed doing body pump at this time. My total mileage for the week was a huge 8 miles … I’ll take it!


This is what this week’s schedule looks like. The plan is to slowly, very slowly, up the mileage. This week is jam packed and I’m not even sure I can manage it, but I’ll give it my best shot (readjusting as needed)! Smile


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   10 min     REST 25 min  
Elliptical / Arc (Min) 25 min 20 min 35 min       35 min
Class  yoga   yoga Body Pump & Spinning   Body Pump  
Swimming             40 min


What was your biggest training accomplishment recently?

What are your fitness goals for this week?              

It’s Good to Hit the Mat



So today I finally got back on my mat at home with a yogamazing podcast plus another iPad podcast that wasn’t very good at all. Nothing beats Chaz for at home podcasts! Once I got going into my sun salutations I remembered why I love yoga. By the time I got into pigeon pose I remembered why I needed it:


1. My runner’s muscle’s NEED to be stretched: As I slid into pigeon pose my hips were so tight I could barely hold it. Muscles that tight are an injury waiting to happen. When I tweaked my IT band back in September I had slacked off on yoga due to high mileage, exactly when I shouldn’t have slacked off. The more I run the tighter my muscles get, yoga is the solution to keep my muscles stretched and injury-free.


2. It’s a great change of pace: I love to run, I don’t need to tell you that, but it’s nice to have variety in my workout to always keep it interesting. I am always up for trying something new so changing up my workout with yoga is a great way to do that. If you haven’t tried yoga in the past give it a shot, you may be surprised at how much you love it. I find variety to be motivating, hence why it is one of my resolutions to try a new class this year!


3. It helps me relax: My life is hectic, I am the first to admit it. Yoga is the time I take to myself to stretch and quiet my mind and enjoy the moment. I do that so little in my life that being able to take the time to do so is important. Healthy living is not just about running miles or lifting weights, it is about reducing stress and finding balance, yoga helps me achieve just that! Finding balance is important to me, after all I named my blog after it. Smile


If you’re a yogi, favourite pose?

What’s your favourite way to change up your usual routine?

How do you relax?

Any yoga podcast suggestions?


Canadian Bloggers: After the #fitblog chat on blogging tonight I was thinking it could be fun to do a Canadian blogger guest post series. If your interested in discussing send me an email hlmmurphy at gmail dot com.

Training Recap and Plan Jan 9–15


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  
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles)   4.31   4.3 REST 3.85 3.89
Class     3.5        
Swimming (meters)              
Total Miles this week: 19.85            



This week as the first official training week for 2012 and for my half-marathon went really well. This week was more so just about getting back into the swing of things after a very indulgent Christmas break.


Tuesday’s and Thursday’s run took place on the treadmill due to my alarm not going off and me missing my very short window of daylight to run in. I work until almost 6 most days so if I miss my run in the morning I am forced on the dreamill in the evening. Both of these runs went pretty well all things considered. On Tuesday’s run I did an interval run which always feels harder on the treadmill for some reason, I guess maybe because there is less to distract me from the actual pace. On Thursday I did an easy run where I just zoned out and enjoyed.


Wednesday was elliptical, I still have to incorporate elliptical into my training due to my ITB issues I need to cross-train to keep from making it worse. I can still feel it while running so I am keeping at the physio and will be attempting to buy a foam roller this week.


Friday I had the realization that I should be running in the daylight Saturday and Sunday. I don’t know why I didn’t think of this before?! I don’t have much going on during the weekends  now that the holidays are over there is no reason I shouldn’t capitalize on the daylight. So I took Friday as my rest day and ran Saturday and today instead. Yesterday I did another interval run and today I did an easy run.


I noticed today that my ability to pace myself is completely gone. I used to be able to hold a consistent pace during my entire run. Now I take off in the beginning like a caged animal and then am forced to slow down once I get tired and then have a lovely positive split. This is something I need to fix immediately, I am running fast slow fast slow and there is no consistency! Pictures from today around my favourite running route:


2012-01-08 14.30.54

2012-01-08 14.31.45

Workout Plan Jan 9 – 15

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   40 min     REST 44 min  60 min
Elliptical / Arc (Min) 40 min   Track Workout 50 min      
Class    Yoga   Body Pump   Yoga Body Pump

Last week I concentrated on running, this week my concentration will be on bringing strength training and yoga back into my schedule to keep me injury free. It’s going to be a busy week, Wednesday is a track workout, my second one ever, which shouldn’t be bad no 400m’s just 200m’s! Saturday is the start of hill training, can’t wait for that…not! haha Anyways should be a big week mileage wise, I am ready to take it on! Happy training this week everyone!


Foam rollers: Suggestions for a beginner size?

Do you do track workouts? Love em’ or hate em’?

How do you keep a consistent pace?

Do you find interval runs harder on a treadmill? How do you distract yourself?

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?

A Little Inspiration

I really didn’t want to run today, like really really REALLY did not want to run. I was running on 4 hours sleep and was just done by the end of the work day. After ten days of late nights, sleeping in, and too many cookies my body was in absolute shock at having to get up so early. In fact, I planned to run this morning but I turned off my alarm and have no recollection of it.

As the end of the work day neared I began to find myself making up excuses. I too tired, first day back to work is always hard, what if I just exhaust myself more blah blah blah. I had a 46 minute interval run on the schedule and knew that was not near long enough of a workout to exhaust myself but the excuses persisted.

I even emailed my friend the running coach to tell him I was throwing in the towel on today. I missed my morning run and now I am too tired was my excuse. As I hit send I thought you know what? Half the battle is getting there. Get in the car, drive to the gym, put on your cute new outfit, and get on the treadmill (it was way to dark out to consider going outside). If after 15 minutes your not feeling it then give up. But don’t give up without giving it a fair shot. I’m training for a half-marathon, 13.1 miles is a lot of miles and it’s going to be hard. Not every workout will or should be easy.

So I went and after 15 minutes, actually after about 5 I hit my stride. I was feeling good and pushed through my first 4.31 sweaty miles of 2012. I was so happy I had went, nothing like the feeling of sore legs after not working out for a while. It was a lesson in knowing what my limits are. I know when I am too tired to run but there is a difference between being exhausted and being tired and using it as an excuse. My workout energized me for the rest of the night whereas if I didn’t go I would have just came home and been sleepy all night.

I think sometimes we all need a little ass kicking to get ourselves in gear and a little positive pep talk never goes astray. I am ready to take on my half-marathon training after my great run today, I can’t wait to keep on running!

How do you motivate yourself to workout when you really don’t want to?