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?