Weekly Workout Summary 03.10.2013

**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.

Weekly Workout Summary 03.03.2013

Here’s what my weekly workouts looked like:

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/24/13: 5.9 miles (1 hour)

Monday 02/25/13: Elliptical Trainer (45 minutes)

Tuesday 02/26/13: Progression Run-4.12 miles (45 minutes)

Wednesday 02/27/13: Spin Class (45 minutes)

Thursday 02/28/13: Progression Run-3 miles (35 minutes)

Friday 03/01/13: REST Day

Saturday 03/02/13: Spin Class (45 minutes)

Weekly Totals:

Running: 13 miles, 2 hours & 20 minutes
Spin Class: 90 minutes
Elliptical: 45 minutes

This week’s playlist:

1: “Distance (feat. Jason Mraz) [Bonus Track]”, Christina Perri (Lovestrong. (Deluxe Version))
2: “Disarm”, Smashing Pumpkins (The Smashing Pumpkins: Greatest Hits)
3: “The Tribute (v.5)”, Colossus (Best of Mushroom Jazz Vol. 1-5)
4: “Want U Back”, Cher Lloyd (Want U Back – Single)
5: “Black”, Pearl Jam (Ten)
6: “This Is Your Life”, Switchfoot (The Best Yet)
7: “Welcome to the Club”, Manian (Welcome to the Club)
8: “Crystallize”, Lindsey Stirling (Crystallize – Single)
9: “Help I’m Alive”, Metric (Fantasies)
10: “Home”, Edward Sharpe & The Magnetic Zeros (Up from Below (Deluxe Edition))
11: “Groundation Chant”, Groundation (Young Tree)

Fitness Tip of the Week: Ascending hills builds efficiency, endurance, and power. Running downhill is good for endurance.

Weekly Workout Summary 02.24.2013 Plus Playlist

Here’s what my weekly workouts looked like:

**High Mileage Run week; Half Marathon in 2 weeks**

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/17/13: 3.6 miles (40 Minutes)

Monday 02/18/13: 4.6 miles (50 minutes)

Tuesday 02/19/13: 3.2 miles (35 minutes)

Wednesday 02/20/13: 3.6 miles (40 minutes)

Thursday 02/21/13: 3 miles, Intervals (35 minutes)

Friday 02/22/13: REST Day

Saturday 02/23/13: 4.45 miles, Tempo Intervals (50 minutes)

Weekly Totals:

Running: 22.45 miles (4 hours, 10 minutes)

I always like to get ideas for new music from what others are listening to so I thought I’d share my playlists at the end of every week. Here’s what I was listening to as I logged my miles this past week.

1: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)
2: “Pull Up”, Angelique Sabrina (Pull Up – Single)
3: “Sweet Nothing (feat. Florence Welch)”, Calvin Harris (Sweet Nothing (feat. Florence Welch) – Single)
4: “C’mon Let Me Ride (feat. Eminem)”, Skylar Grey (C’mon Let Me Ride (feat. Eminem) – Single)
5: “We No Speak Americano”, Yolanda Be Cool & Dcup (We No Speak Americano – Single)
6: “It’s Time”, Imagine Dragons (Night Visions)
7: “You’re So Vain (feat. Johnny Depp)”, Marilyn Manson (Born Villain)
8: “Welcome to the Club”, Manian (Welcome to the Club)
9: “Keep Movin'”, Dub Pistols (Point Blank)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “Kyoto (feat. Sirah)”, Skrillex (Bangarang)
12: “Scream & Shout (feat. Britney Spears)”, will.i.am (Scream & Shout (feat. Britney Spears) – Single)
13: “Beneath your Beautiful – Labrinth & Emeli Sandé Tribute”, Let Me See Beneath Your (Beneath your Beautiful – Labrinth & Emeli Sandé Tribute – Single)