I can finally see the light at the end of the tunnel! January 25th honestly can’t come fast enough. As much as I’ve enjoyed training for this race (well, 95% of the time), I’m ready for a new challenge. One that involves a little bit of cardio and lots of strength training.
While this week wasn’t a total bust, I definitely didn’t get a lot of mileage in thanks to my cold. However, I did manage to complete my long run this week! 11 miles done and done! AND I ran each and every mile!
With that, here’s what week 11 looked like:
Monday: 2 mile walk
Tuesday: Rest
Wednesday: 3.5 mile run
Thursday: Full Body Strength Circuit + 2 mile run
Friday: 4.5 mile run
Saturday: Rest
Sunday: 11 mile run
This week’s long run was a beast, but I did everything in my power to ensure that it actually happened. For one, I ran at 6 pm instead of 8 am. I also made sure to eat a substantial lunch and drink a lot of water throughout the day.
Only one more long run to go…eek!
Fitness Buddy App + A Full Body Strength Circuit
Vishnu recently introduced me to Fitness Buddy, an app that houses tons of workouts with step-by-step instructions, animations, etc. I haven’t tapped into the app’s full potential yet, but I love what I’ve seen so far.
The built-in workouts are my favorite feature, and I can’t wait to use this app to shape my strength routine after the half. I tested one of the workouts on Thursday and wanted to share it because I think most people would benefit from a little Fitness Buddy in their life!
*Full disclosure: I am not a personal trainer. Please adapt this routine to your current fitness level and/or consult with a professional before attempting.
A few notes:
- I used 10 pounds weights to complete 10 reps of each exercise for a total of 3 sets. If you are new to strength training, I recommend starting with 3-5 pound weights and increasing slowly.
- Complete all eight exercises back-to-back with no rest. However, be sure to rest for 1-3 minutes between sets.
- *For the body weight plank, I did a 30 second plank followed by 10 seconds of rest followed by 30 more seconds of planking.
- To challenge yourself further, follow this routine with 20-30 minutes of cardio (running, elliptical, Stairmaster, etc.)
An example of each move:
- Dumbbell Fly
- Dumbbell Squat and Calf Raise
- Dumbbell Shrug (no calf raise)
- Dumbbell Arnold Shoulder Press
- Dumbbell Bent Over Row
- Dumbbell Bicep Curls
- Dumbbell Tricep Extensions
- Body Weight Plank
What’s your favorite way to exercise? Please share any strength training apps/tools/resources you use!
And in case you’re interested, here are links to my weekly recaps:
Week 1 Half Marathon Training
Week 2 Half Marathon Training
Week 3 Half Marathon Training
Week 4 Half Marathon Training
Week 5 Half Marathon Training
Week 6 Half Marathon Training
Week 7 Half Marathon Training
Week 8 Half Marathon Training
Week 9 & 10 Half Marathon Training
DUDE 11 miles?? That is hardcore…so proud of you!! What distance do you run this weekend? Enjoy the taper period, even if it’s just for a few days! I’m still doing the Kayla Itsines workouts which I am loving- definitely think you would be a fan so consider trying it out after your race. She has a few trial workouts on her site that you can try out first.
Khushboo recently posted…Back to the basics
Thanks, K! I’m looking forward to tapering this week. Have 3 short runs on the agenda and that’s it!
It sounds like you’re doing well!!! Congrats on sticking with the plan so well!
Thanks, Liz! Less than a week to go.
I am really impatient to start training for the Disneyland Half Marathon.. once I have this baby I’m going to get started!
Anyhoo, I stumbled upon your page through a fellow blogger, and thought I would stop by and say hi! It would totally make my day if you did the same.. or better yet, keep in touch! <3 – http://www.domesticgeekgirl.com
Hi Gingi! It’s so nice to meet you. 🙂
Woohoo – 11 mile long run crushed!!! Awesome!!!!
Currently I have been trying to do more strength training – but am a DVD kinda gal – so, I have been mixing up The Beast workouts with P90X and P90X3 – variety is the spice of life right?!
Thanks, Shashi! What is the Beast? Is that a Beach Body workout as well?
Hi Parita, Well done on the 11 miles! 🙂
Wanted t ask you a couple questions, I’m on week 3 of training, (not going all too well its so cold!) since this my first ever- was wondering do you have recommendations on healthy snacks and treats to keep munching on through the day tht might help keep me fueled? Last thing I want is t burn out coz of improper nutrition. Also do use energy gels or bars during the actual run? All other advice is very welcome and much appreciated!!
Thanks! 🙂 xx
Thanks, Anu!
My favorite snacks are fruit + peanut butter, Larabars (fruit + nut bars), veggies and carrots, hard boiled eggs, etc. I think the important thing to do is to ensure your breakfasts, lunches, and dinners are balanced and have enough carbs, protein, and fat. Also, be sure to drink lots and lots of water.
And I’ve never used energy gels or bars during my long runs. It’s not my thing, but it may be worth looking into if you feel your energy levels dropping.
I hope this helps!!