Tag Archives: elliptical trainer

Weekly Workout Summary 03.10.2013

spring weekly workout

**Today I am running the long anticipated Polar Bear Series Half Marathon!**

Here’s what my weekly workouts looked like:

Sunday 03/03/13: 7.4 miles (1 hour, 15 minutes)

Monday 03/04/13: REST Day

Tuesday 03/05/13: Elliptical Trainer (30 minutes)

Wednesday 03/06/13: Spin Class (45 minutes)

Thursday 03/07/13: Elliptical Trainer (30 minutes)

Friday 03/08/13: REST Day

Saturday 03/09/13: Spin Class (45 minutes)

Weekly Totals:

Running: 7.4 miles
Spin Class: 90 minutes

**I hurt my foot on Sunday during my run to the point that I could not put any weight on it at all on Monday. By Tuesday the pain was tolerable. Wednesday it was down to tenderness when walking but no pain when sitting. I decided to continue some form of low or no impact cardio all week but no running.**

This week’s playlist:

1: “If I Didn’t Have You”, Thompson Square (If I Didn’t Have You – Single)
2: “Living the Dream”, Downhere (On the Altar of Love)
3: “I Will Wait”, Mumford & Sons (Babel (Deluxe Edition))
4: “Keep Movin'”, Dub Pistols (Point Blank)
5: “Break On Through (To the Other Side)”, The Doors (The Very Best of the Doors (Bonus Track Version))
6: “War”, Ahmir (War – Single)
7: “In the End”, Linkin Park (Hybrid Theory (Bonus Track Version))
8: “Rest of My Life (feat. Usher & David Guetta)”, Ludacris (Rest of My Life (feat. Usher & David Guetta) – Single)
9: “Crawling”, Linkin Park (Hybrid Theory)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)”, DJ Khaled (All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross) – Single)
12: “Try”, P!nk (The Truth About Love)
13: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)

Fitness Tip of the Week:  To overcome a rut, each week do a long workout, a short workout, and a speedy workout.

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How to Train in Winter Temperatures & Adjust Your Training Indoors

Dark, wet and temperatures far below 0° F are the conditions when all runners suffer at this time of year.

Not only is it uncomfortable to run outside in these conditions, it can also lead to injuries and infection. If you want to compete or train outside, consider following these tips below.

As the cold air can cause damage in the lungs, you should choose the mildest hours of the day, if you are forced to do your workout outside. You will want to choose an extra layer of windproof clothing because the wind can cool down your core-temperature. You will want to wear more thin layers, because this way you can adjust your apparel to the needs of your body and avoid exceeding perspiration while your body is warming up during your workout. Because most heat is lost through the head, you will want to wear a hat while running outside. To protect your facial skin from the cold temperatures, use an acidic skin-cream, or if you’re like my husband, wear a ski mask.

When you have finished your run, make sure to replace your workout gear with a dry and warm layer of clean clothes as soon as possible so you don’t catch a nasty cold from finishing a workout and having a chill.

If you have an opportunity to switch your training to an indoor facility to avoid extreme temperatures, I’ve got tips for that too.

Runs can be shifted 1:1 to the treadmill. You will want to choose 1-3% ascend to simulate running outside. Be sure to stretch out your calf-muscles, because the ascend causes more power-transfer out of this area. If you are doing intervals on the treadmill, raise your speed at the end of the previous zone, to be in the high-interval-zone from the first second on. Stay in the interval-zone until the last second and then slow down to the recovery-speed.

If you like diversion, you can use a stepper, an elliptical-trainer or a cross-trainer instead of always running on the dreadmill.

If you are not into a treadmill or machine, this is a great opportunity to mix it up and add strength and flexibility workouts.  These workouts will help you to improve your running while still providing an alternative for a safe warm indoor workout at home.

Indoor or outdoor, be sure stretch and dress appropriately!

Weekly Workout Summary 12.23.12

Weekly Workout Summary

Here’s what my weekly workouts looked like:

Sunday 12/16/12:  Rest Day

Monday 12/17/12 @ 6:15 pm: 45 minute spin class at the YMCA

Tuesday 12/18/12 @ 6:30 pm: 30 minutes of Pilates/Yoga @ home using Fitness Blender

Wednesday 12/19/12 @ 6:00 am: 45 minute spin class at Allegheny Endurance

Thursday 12/20/12 @ 5:30 pm: 30 minute fartlek intervals at the YMCA

Friday 12/21/12 @ 9:00 am: 30 minute elliptical trainer at the YMCA

Saturday 12/22/12 @ 6:00 am: 45 minute spin class at Allegheny Endurance

Weekly Totals

Running:  2.85 miles, 30 minutes

Elliptical Trainer: 3.3 miles, 30 minutes

Spin Class: 2 hours, 15 minutes

Pilates/Yoga: 30 minutes

My running distance and time was way down this week. My neck was really bothering me early on in the week. It was super tight and painful and the pain radiated into my shoulder, arm and back. I decided that it would be more beneficial for me to spend some time stretching and focusing on loosening up the muscle in my neck rather than running in pain. It helped tremendously and I was back on track by Thursday.

Weekly Workout Summary 12.16.12

Weekly Workout Summary

I often hear that people don’t exercise because they just don’t have the time, they are too busy, etc., etc. While I agree that life is busy, especially at this time of year and with kids, there is always time to get a work out in if it’s important enough to you. Even with my husband being out of town, working full-time, and 3 young kids with their own activities 4 nights per week, I still found time to train.

Here’s what my weekly workouts looked like:

Sunday 12/9/12 @ 11:00 am:  30 minute sprint intervals at the YMCA

Monday 12/10/12 @ 6:15 pm: 45 minute spin class at the YMCA

Tuesday 12/11/12 @ 5:30 am: 45 minutes on the elliptical trainer at the YMCA

Wednesday 12/12/12 @ 6:00 am: 55 minute spin class at Allegheny Endurance

Thursday 12/13/12 @ 5:30 pm: 28 minute fartlek intervals at the YMCA

Friday 12/14/12 @ 9:00 am: 55 minute tempo run at the YMCA

Saturday 12/15/12 @ 6:00 am: 45 minute lactate threshold spin class at Allegheny Endurance

Weekly Totals

Running: 10.5 miles, 1 hour 53 minutes

Elliptical Trainer: 4.2 miles, 45 minutes

Spin Class: 2 hours 25 minutes