Personal Records:
Marine Corps 10k (10/25/09): 52:13
Chicago Marathon (10/9/05): 4:43:47
As a peanut butter lover, I try to put that healthy fat to good use by getting a workout in at least six days a week. Here I post my weekly workout plan, which will incorporate cardio, weight training, and yoga- elements essential to a healthy pb-loving body. I am currently trying to increase my speed and would love to run a sub-50 10k in the next year. As it is off-season for the most part, I will try to run ~ 3x a week, one long run, one tempo, and one short and sweet.
November 15, 2009:
6.5 mile run
November 23, 2009:
Speed intervals: 1 min 6 mph, 1 min 7 mph, 1 min 7.5 mph, 1 min 8 mph, 1 min 8.5 mph, 30 seconds- 1 min 9 mph– repeat until 2 miles
@ 2 miles– Hill intervals: 3 min @ incline 6/ speed 4.5, 3 min @ incline 10, speed 4.0 for a mile. Cool Down.
Weights + WMM
November 14, 2009:
Hill intervals for 50 minutes: alternating 5 min @ incline 9/speed 4.0, 5 min @ incline 6/speed 4.3, with 5 minute cool down
Whittle My Middle Challenge:
- 1 minute plank (arms extended)
- 30 sec/side side planks
- 1 minute plank on ball
- 15 reps jackknives
- 15 reps roll-outs
- 1 minute rotating planks
Week of 4/5/2009:
Sunday: Jillian’s 30-Day-Shred Levels 2 and 3 (KILLER workout! Holy moly…)
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Week of 3/16/2009
Monday: 3 mile run, 6 mile walking, ab workout
Tuesday: OFF
Wednesday: 7.75 miles of intervals
Thursday: 90 minute Bikram + Jillian Level 1
Friday:
Saturday:
Sunday:
Week of 3/2/2009:
Monday: Dave Farmar’s Baptiste Power Yoga 2
Tuesday: 5 mile run + 15-minute iTunes Yoga for Runners
Wednesday: Jillian Michael’s 30-Day Shred Level 3 + 40 minute Power Vinyasa Flow 2 with Donnelle
Thursday: Jillian Michael’s 30-Day Shred Level 2 + mile run + 30 min elliptical + yoga for runners
Friday: P90X Plyometrics, Jillian Michaels’ Level 1 + 20 minute Hatha Yoga
Saturday: Shred Level 3 + mile run + 20 minute Hatha Yoga + hour walk with mom
Sunday: Walk to farmers market with mom + 2 mile run + 20 minute Hatha Yoga
