No.57: Workout Wednesday – Off-Season Exercise

two weeks of workout plans to do before racing season

My main fitness goal right now is to be a faster runner. I ran a horribly disappointing performance at the 10K last month (don’t even get me started…) but after a bit of pouting, I’m ready to lace my sneakers again and get to work. The tentative plan for 2018 is to run a half marathon in May and quite possibly go for the full marathon in November. Maybe a 10K or two sprinkled in there too. I won’t start officially training until the end of February, so I have a bunch of wiggle room to try new things this winter. My focus is on good form, speed and getting as strong as I can…I’m looking at you, weak core!

Below are my workouts from last week and what I plan to achieve in the next few days. I always aim for five days a week, but life happens and I’ll settle for four good ones too.

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LAST WEEK

Monday // OFF DAY – I was still catching up from a week away

Tuesday // 3 miles, easy pace – I didn’t run at all while we were gone, so it felt good to get going again.

Wednesday // “Swing Dance” kettlebell workout – The workout calls for three rounds, but I could only complete two. I added a 400m walk in between sets, just to catch my breath. My legs felt like jelly!

SWING DANCE

3 rounds as fast as good form allows

20 kettlebell swings

20 air squats

20 kettlebell swings

15 air squats

20 kettlebell swings

10 air squats

Thursday // OFF DAY – I was so sore from the day before. Sign of a good workout!

Friday // 20 minute hill intervals on the treadmill – Stupidly, I thought this one would be a breeze. Only 20 minutes with changes after every minute? Easy peasy. Uh, no. I was dying and almost felt like I was going to throw up. 8% incline is no joke!

20 MINUTE TREADMILL HILL INTERVALS

0-1:00 5.0 at 0% incline

1-2:00 5.5 at 0% incline

2-3:00 5.0 at 2% incline

3-4:00 5.5 at 2% incline

4-5:00 5.0 at 4% incline

5-6:00 5.5 at 4% incline

6-7:00 5.0 at 6% incline

7-8:00 5.5 at 6% incline

8-9:00 4.5 at 8% incline

9-10:00 5.0 at 8% incline

10-11:00 4.0 at 0% incline

11-12:00 5.0 at 6% incline

12-13:00 5.7 at 6% incline

13-14:00 5.0 at 4% incline

14-15:00 6.0 at 4% incline

15-16:00 5.0 at 2% incline

16-17:00 6.5 at 2% incline

17-18:00 5.0 at 0% incline

18-19:00 7.0 at 0% incline

19-20:00 4.0 at 0% incline

Saturday // Kelli’s Abs and Upper Body Strength Training Workout (Fitness Blender) – 6 rounds of supersets, one arm movement paired with ab work. I loved the arm portion and struggled through the abs. After six pregnancies, my core is so weak! Definitely need work in that department.

Sunday // 4 miles “long” run – I like to get home from church, change into my sweatpants and stay that way ALL day, but I forced myself into my sneakers instead. I watched an episode of Amazing Race on the treadmill.

THIS WEEK

Monday // OFF DAY

Tuesday // 3.1 miles – This was supposed to be 3 miles at easy pace, which turned into a 3 mile progression run which turned into a “Hmm, I wonder if I can beat my 5K time?”

Wednesday // Beginner Kettlebell workout – Mark has been using kettlebells and getting great results, so I’m jumping on the bandwagon too.

BEGINNER KETTLEBELLS

10 goblet squats

8 (each side) one-arm row

5 (each side) one-arm press

15 kettlebell swings

8 (each direction) shoulder halos

8 (each direction) hip halos

5 (each direction) around the leg pass

15 kettlebell swings

8 (each side) squat to press

15 kettlebell swings

Thursday // 3 miles, easy pace

Friday // 45 minutes of kickboxing (Chris Freytag) – I used to do this years ago and can’t wait to try it again.

Saturday // 5 mile long run – Hoping to get in the habit of doing my long run on Saturdays, so I can stay in my sweatpants on Sunday.

Sunday // OFF DAY

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