ashleyd /

Publix Savannah Women’s Half Marathon Training – Week 11

There is something wonderful and exciting about a training plan. I’m excited to lace up these week, hoping I’ll feel a bit stronger than the week prior.

IMG_5130[1]

Each Sunday brings a new email from Jess with a list of workouts to accomplish for the week. Having someone who I can confide in daily, via email, makes training a lot easier. Sometimes training for a race, regardless the length, can make you a bit crazy. Was I this sore the last time I trained? What do I do if my legs are tired? How many rounds do I do of this workout. Suddenly there is this voice of reason who speaks to you on a weekly and daily basis. Yes, I know I can get training plans for free in many different places or just motivate myself to run but man oh man is it great having her support these days.

This training plan is 11 weeks in length, last week being the first week of full training. I thought it would be tough to jump back into a more strict workout routine, ensuring that some of the fun, “extracurricular” workouts are replaced with challenging runs, but I am actually thriving.

Maybe it’s because amidst lots of upcoming travel and work demands having this training plan makes just one thing in life simpler and clearer. Regardless the reason, I couldn’t be happier with training and am happier now that it’s back in my life. I’m sure I may have a different response ten weeks from now when the race is quickly approaching, but for now, I’m so excited for the half marathon and to see friends and family.

Even though we traveled to St. Petersburg, Russia Thursday through Sunday I was able to easily keep up with training and in fact, it helped motivate Bo and I to workout for an hour each day, helping balance out all the indulgent food and vodka.

IMG_5587[1]

Weekly Workout Recap – Savannah Half Marathon Training Week 11

Monday: Easy run + strides + yoga  My lunch time run was easier than normal thanks to the final Serial episode and some new music. I kept a 9:34 pace which was probably faster than my easy run should be moving forward but it felt good. I ended the run with 5 20 second strides. Monday evening I met my friend for InnerCity Yoga’s relax yoga class. By the end of class I was pretty much melted onto the mat. It is one of the first yoga classes that leaves me feeling blissed out and relaxed versus sweating from pushing myself.

Tuesday: Spin After work we met a few of our friends for a hill filled 80’s night themed spin class at Spin Geneve. It’s been three weeks and I can already feel my legs getting stronger and my body becoming accustomed to the bike. It’s so nice to finally have a spin studio in Geneva!

IMG_5063[1]

Wednesday: Pick-ups This workout was a new one but a perfect way to beat treadmill boredom as the sleet and rain forced my early morning workout inside. The workout was 15 minutes of warm-up followed by 8 x 1 minute 80% effort intervals with a 1 minute 40% recovery in between. My 80% effort ended up being 8:12 pace with 9:30 for the recovery intervals.  I finished with a 10 minute cool down and some much needed time on the foam roller.

Thursday: Long run As soon as we arrived at our hotel on Thursday Bo and I headed to the gym, intent to squeeze in at least a quick workout before dinner. I hopped on the treadmill for a 6 mile run. Having Bo’s company made the run fly by as we talked about St Petersburg and what we’d seen so far while I ran and he biked. My 9:41 pace didn’t feel easy but I was happy to have it done.

IMG_5415[1]

Friday: Strength Workout Jess put together two different body-weight strength workouts I will do each week during training. They look innocent on paper but by the end of the workout I was drenched in sweat. They high knees, lateral jumps and jump squats killed me! It helped me realize just how under-trained some aspects of my body are right now. I’m excited to see the improvements during the next ten weeks.

Saturday: Rest This was an active rest day as we walked more than five miles but it felt good to take a break from formal workouts. Our hotel’s spa special was too good to pass so I also enjoyed a 90 minute deep tissue massage, perfect for my sore legs.

Sunday: Strength Workout Bo and I did strength workout #2 together in the hotel gym after a warm-up on the elliptical and bike. Wall sits are my strength while jump lunges are my nemesis. Just like Friday’s experience with these body-weight plyometric workouts, my body was begging for mercy by the end.

So that’s a wrap. Week one or eleven, depending how you count, is finished and in the books!

How is your training going? What is a podcast or book that you enjoy for long runs or workouts?

Share Button
Follow:
ashleyd /

Mile High Run Club

After reading about the forecasted wellness trends for 2015 in Well+Good’s article last month, I knew I had to try a treadmill running class when I was next in New York. Luckily my favorite workout partner and motivator, was willing to meet me bright and early on Friday morning at Mile High Run Club.

IMG_4968

The newest member on the treadmill class scene, Mile High Run Club, brings something different. Mile High, in essence, is an indoor running club. The instructors, or coaches, are all elite runners. Their expertise helps them encourage and motivate each student to reach their own goals during the group treadmill class, whether it is your first day running on a treadmill or you are training to Boston qualify in your next marathon.

image

If you’re one of the many New Yorkers who loathes training for that goal half marathon in the bitter cold, this is a great option for you.

IMG_4954

The large studio, located in NOHO, features 30 Woodway treadmills and kettlebell stations which face a gorgeous, lit wall. During class the wall colors changed, mimicking sunrise and sunset colors to brighten the mood. In addition to the large treadmill space, the studio also has a foam rolling area, small shop where runners can buy all the essentials, and a locker room featuring lockers, showers, toiletry items, towels and blow dryers.  (image source)

mhrc mile high run club nyc treadmill studio class (7)

Mile High offers two class formats: Dash 28 and The Distance. Dash 28 is a 45 minute class which includes 28 minutes of running followed by 10 minutes of kettlebell strength work and 5 minutes warm-up and cool down. The running portion is filled with constant intervals ranging from long climbs to sprints. Due to the coaches ability to modify and provide different speeds to attendees, this class is recommended for all levels ranging from beginners to elite runners. The Distance is far more intimidating and specifically for the advanced runner or athlete who is looking for a challenge. The 60 minute class isn’t for the feign of heart as it includes 50 minutes of non-stop running including hills and speed work.

Theodora and I experienced the Dash 28 workout on Friday. It was everything I hoped for and more. I was drenched in sweat by the end but smiling ear to ear! In the 45 minute class I squeezed in 3 miles of running, including a long climb and a few sprints. Each treadmill features a pace card for reference. This card gives you suggested speeds based on your ability and the level. (image source)

mhrc mile high run club nyc treadmill studio class (1)

During the class the coach led us through each of the four levels: jog, tempo, 85% effort, and full out. I really enjoyed our coach, Andia W, as she was a perfect mix of motivating and supportive. She didn’t scream or yell, which is common at other boot camp like classes. Instead, she constantly reminded us of how long we had in each set so we could push ourselves just a little bit harder.  She also made every part of the workout, from warm-up to kettlebells clear and easy to understand.

I finished the class feeling challenged not only from a running standpoint but also from the short kettlebell session! In fact, if they’d asked me right then to buy a package, I would on the spot. If only I lived in NYC! The workout is not easy but dang is it fun and I bet that going on a monthly basis, just to see how many miles you can finish in the amount of time, would be a great way to build it into your routine. I also love classes like this because they help inspire me to change things up when I’m on solo on the treadmill.

Cost: $34 though packages can reduce prices – Address: 28 East 4th Street, New York City – What to wear: Your favorite running gear is perfect for this class.

Thank you Mile High Run Club for the opportunity to sweat with you guys when I was in NYC!

Share Button
Follow:
ashleyd /

Practice Makes Perfect

Eight months ago, I decided to put on my big girl pants or ahem swimsuit and join our PG swim team.

image

Multiple co-workers had suggested I join, noting that the team needed more females and I am evidently considered "sporty" and "athletic" within our office.
The first practice was humbling to say the least. My marathon legs did little to help me in the pool, and I quickly realized just how different the cardio and muscular demands of swimming are versus running or yoga. But, I finished and called Bo immediately after, telling him that I found a new challenge that I hoped to stick with on a weekly basis. While I haven’t made it to every Tuesday or Thursday practice since then due to either travel or lack of wanting to wake up at 5am, I have averaged once per week.

imageSome practices have left me encouraged while others leave me cursing my parents for not signing me up for Summer swim team at an early age. I have also muttered some words regarding American practices versus Europe. In French and Swiss schools swimming is included in gym class and students learn all four strokes in order to pass the test. Really? My first day of practice I was able to complete a lap of freestyle only. Butterfly, breast stroke and backstroke attempts left me sinking to the bottom or moving slower than Yertle the Turtle.

 

But, regardless of pace, I’m proof that practice makes perfect, though results are slow and steady versus overnight. There are many hour long swim practices that weren’t fun. 500 meters of butterfly followed by 200 of dolphin swims is the last thing my shoulders, abs and 30 year old body want to do but in between the grunts and groan, I started to see the benefits. My traps and shoulders are developed, in between wine, cheese chocolate and the European diet my legs and abs have leaned out and through taking on a new challenge I’ve found confidence. In fact, just a month after joining the swim group, I wrote this post about overcoming my fear of swimming.

imageOn Tuesday when our coach emailed us, promising a Christmas gift at practice on Thursday I was excited versus nervous. A 5000 meter swim challenge wouldn’t be easy but it was a perfect opportunity to test my ability. In fact, instead of deleting the email immediately out of fear, I emailed my swimming buddy, Laurianne, suggesting that we use the practice not to reach 5000 meters but instead to see how much of the prescribed workout we could during the hour and a half session.

image

Ninety minutes after diving in the pool, Laurianne and I exited smiling and feeling on top of the world. My body was sore, and while we didn’t achieve the 5,000 meter goal many of our colleagues achieved, we swam for 90 minutes and each finished 3,200 meters. This distance was not only a personal distance record for both of us but also a huge confidence builder. Now and then we all need something to remind us that anything is possible with hard work and dedication. A year ago, I never would have thought that I would gain this reminder from swimming. This has me so motivated that instead of just packing running gear for our two-week holiday in the United States, I also packed my swim gear.

imagephoto (1)

What was the last hard workout you did which reminded you how much progress you’ve made?

Share Button
Follow: