Happy Friday, everybody! Can you believe it’s the last weekend of July? June & July were such a whirlwind with summer travels that I’m really looking forward to spending August at home in Los Angeles.
Last weekend, I was cooped up inside with a terrible cold and since I couldn’t do anything else, I started daydreaming about all the things I want to accomplish in the last half of 2016. Late last year, I decided to take a hiatus from running because I kept getting injured and I was feeling super burned out. Over the last few weeks, I started running here and there and I realized how much I missed it! So, I signed up for my first race of 2016 and my 8th half marathon overall: The City to Sea Half Marathon in San Luis Obispo. This will be my first time running a race in central California, and SLO is going to be the most beautiful backdrop! San Francisco is my favorite city to run in because of its awesome climate, and I’m hoping central California in October will be just as agreeable.
When I stopped running after 2 years of nonstop training, a couple of different things happened to my body. First, I gained almost 15 pounds (this was a combo of poor nutrition, not running + a birth control med that did NOT agree with me). Second, I lost some muscle mass and definition in my legs and calves. Third, I basically lost my ability to be a morning person. To put it lightly, I had a sluggish few months. I was exercising regularly, but I struggled to find a rhythm without a training schedule and I had to drag myself to workouts. I was beating myself up over my lack of motivation and was constantly disappointing myself when I failed to reach my short-term goals. The purpose of taking a break from running was to relax, heal my injuries and build up my strength. And I was NOT relaxed.
When I took off for vacation in June, I made it a priority to chill. I wanted to enjoy time with my friends, eat, drink, be merry and not constantly berate myself for every calorie that entered my mouth. The result? One month later, I felt refreshed, positive and motivated to take care of myself. So much (if not all) of this transition was mental. It’s amazing what can happen when you turn off your inner critic’s constant dialogue.
SO, without further ado, I wanted to share my training schedule for my first week of half marathon training! I’m really happy with how the week went. One of my favorite concepts from Whole30 is “non-scale victories.” I am aiming to lose weight during this training season, but on principle, I don’t weigh myself because I hate feeling awesome about my progress and my body and then having my hopes and dreams crushed by a number on a scale. Here are some of my favorite non-scale victories from this week.
- Increased energy levels: I think I drank 1 cup of coffee this week compared to the usual 5-6. I’ve been able to wake up immediately when my alarm goes off and get my butt out the door to my workouts.
- Increased productivity: I’m the type of person who literally cannot get anything done unless I’m crunched for time or already busy. Being on a training schedule has helped me schedule the rest of my work week to get more done for the blog! My productivity is also thanks to Nicole Culver and her productivity challenge!
- HAPPINESS: I’ve been in a fantastic mood all week. Gotta love those endorphins! Plus, I’ve been doing really well with my nutrition this week, which means I’ve eliminated all of the guilt and depression I feel when I bounce around on carbs and sugar.
So what have I been doing all week that’s provided these awesome benefits? Check out the training plan below. I’ve listed the calorie output for each workout plus my daily steps, which is data that comes from my Apple Watch Sport, which I LOVE.
I’ve been running with a group called USA Marathon Training in LA, and I’ve pieced together this training schedule using Coach David’s running recommendations. Each week, I will be running 3 times, lifting 2 times and taking cross-training classes like boxing, spin and yoga 1 or 2 times. The week days are kind of arbitrary as long as you get everything in, particularly the runs! If you’re feeling tired, skip the extra stuff on days you need to rest. Making sure to get the mileage and running minutes in is the most important part.
Total Calories Burned From Workout: 486
Total Steps For Monday: 13,466
- My lifting workouts were organized by my great friend Julia at Iron Gym in LA. She separated my 2 lifting days into push exercise moves and pull exercise moves. This workout includes a lot of glute work, deadlifts, squats, military presses, etc.
Workout: 30 minute aerobic run + Lifting
Total Calories Burned from Workouts: 818
Total Steps For Tuesday: 10,581
- Aerobic runs are key for building volume early in training schedules. What does it mean to run aerobically? It basically means you run slooooowly. Think 1:30-2 min slower than your average race pace, which is about 11:30/mile for me. I went over to the beach for this run and caught the sunset! I fit in another lifting session after my run. This one included chin-ups, hacksquats, kettlebell swings, planks, etc.
Workout: 1 mile run + Cycle House Spin Class
Total Calories Burned from Workouts: 903
Total Steps For Wednesday: 10,244
- Spinning is my favorite way to cross-train for races. It’s amazing cardio and it scorches calories. Plus, I think it’s a ton of fun! I’d love to teach spin at a studio soon now that I’ve got my ACE certification! This class with Cycle House was an event sponsored by Adidas Women and it was a ton of fun. Fifty women from across the city came together for a mile fun run before the class.
Workout: Yoga-lates class at Hot Pilates
Total Calories Burned from Workout: 344
Total Steps for Thursday: 5,673
- This was originally going to be a rest day because I was pretty pooped from M-W. I didn’t get many steps in during my work day and I was feeling better in the afternoon, so I signed up for my favorite class at Hot Pilates to get in some ab and arm work along with some stretching.
Workout: 40 minute aerobic run
Total Calories Burned from Workout: 401
Total Steps for Friday (so far): 7,046
- This was my second aerobic training run for the week. I slept in a little bit too late and didn’t head out until 7:30am, which means it was downright HOT when the run was finished. I took a shower and will still sweating when I got out. From now on, 6:30am runs or BUST.
I’m taking a Flywheel class on Saturday at their brand new Playa Vista studio and then have a 45 minute aerobic run on the schedule for Sunday.
Overall, I’m so happy with how this week went! I definitely need to find time to foam roll and stretch; that’s the one area where I did not succeed this week. It’s so painful/boring but a necessity for sure.
- Are you training for a race this fall? Which one? I’d love to here about your training in the comments!
- Do you make foam rolling a priority in your training?
- What classes do you enjoy doing the most for cross-training?
- Is there anything you’d like to know more about from my training recaps? I’ll be posting these every Friday.
Woo, that was a long post. If you made it this far, thanks so much for reading! Would love to hear your feedback in the comments. If you’d like to hear about my workouts during the week, I’ll be posting over on my Instagram so you can follow along if your heart desires! Have an awesome weekend!