Cap City Half Training : Week One

It's officially training time! My goal race (Capital City Half Marathon in Columbus) is 10 short weeks away, and with a few trips in between I know it'll be here before I know it. Once again, I'll be following the Kara Goucher half marathon plan and training with my friend Jessie! This was a good first week for me full of lots of cross training and quality runs.  Here's how it went!

Monday

30 minutes racquetball
This entire week I tried to make it to the gym or run before work, and today Dan joined me. We started out with a game of racquetball to warm up before our main workouts, and it's also a great way to start our day!

3 mile treadmill run
I did about 15 minutes easy, then steadily picked it up. Treadmill isn't my favorite, but it was nice to get miles in before work since it was a pretty nasty day outside.


Tuesday

30 minutes racquetball
This was the first day that I felt like everything was clicking and I managed to take a game off of Dan! Consistency is helping I guess!

15 minute arms 
Curls, chest press, tricep fly, tricep push, ended with some planks


Wednesday

6.05 miles
I met up with Jessie to do our first official speed workout of training! This was a fartlek workout, which means there were no paces to hit and we just ran by effort. After a mile warmup, we ran six sets of 2 minutes hard, 1 minute easy, 1 minute hard, 2 minutes easy. Then we finished up with a mile to cool down! It ended up being a total of 18 minutes of hard work and our average was around a 7:05 pace, which I'm very happy about!


Thursday

30 minute elliptical
Dan didn't want to wake up for the gym this morning, so I went solo. For my warmup and cardio I did the elliptical which felt great to stretch out my legs after speed work.

15 minute core and back
Upright row, assisted dips and chin-ups, lat pull-down, oblique twist, and crunches.


Friday

Rest Day!
I realized that it's been about two weeks since I had a day completely off, so I decided to just relax. I also had a girls night at a friends' house so I didn't feel like working out after work either!


Saturday

5 miles
I had a busy day full of errands to do, so I ended up running pretty late and just wanted to get it over with. I ran without a watch and ended up having a negative split run, but was probably a little faster than I should have gone for an easy long run.


Sunday

30 minute bike
The original goal was to swim, but as soon as the gym opened the pool was packed! So, instead Dan and I warmed up on the bike before doing our leg day workout.

15 minute legs
Extension, curl, adductor, abductor, press, glute push, and ended with some planks.

Comments

Post a Comment

Popular posts from this blog

Relationship Rules I Broke (and WEDDING PHOTOS!)

Image
Happy Thursday everyone! Today I have a different type of post to share today.  I don't talk about relationships or my dating life much on the blog, but I'm switching it up today!  I got married last Friday, and I thought it would be fun to share some relationship rules that I broke while Dan and I dated. I'll also be sharing some wedding pictures!  We got married at the Butterfly Falls at the Hidden Valley Inn in Belize (more on the Inn in upcoming posts!), and the pictures turned out absolutely amazing.  Since we had a "just the two of us" ceremony, there's not much to talk about the actual wedding.  In lieu of a full post on that, I'll be sharing some background information on our relationship, along with wedding photos and some #ThrowbackThursday pictures.  I hope you enjoy (and I promise- back to running stuff next week!) Guys are immature, so date someone older I've always read in magazines (which, by the way, have the worst datin
Read more

Towpath Half Marathon Recap

Image
Hi everyone and Happy Tuesday!  Today I'll be recapping my race this weekend, the Towpath Half Marathon.  Overall, I had a great experience at the race and would definitely recommend it!  Before I dive into the mile-by-mile recap, I just wanted to give some overall thoughts and reviews of the race as a whole. The Towpath Marathon features three races- a full marathon, half marathon and 10k.  All three races are in the Cuyahoga Valley National Park, but all run different courses.  The half and 10k start at the Brandywine Ski Resort, while the full starts at the Boston Mills Ski Resort (where the expo is held). The course is mostly on a narrow crushed limestone trail that is relatively flat.  There are a few sections that were paved and a few small walking bridges that provided the only real inclines.  It's really hard to pass people (particularly near the turn where it's two-way traffic) since the trail is so narrow. There are a lot of water stations, and each o
Read more

Review- Group Power

Image
Happy Weekend everyone!  Today, I'll be doing a review of another group exercise I do at my gym called Group Power !  Let's get right into it. First off, the description in our program guide is "This 60-minute barbell program strengthens all your major muscles in an inspiring, motivating group environment with simple, athletic movements such as squats, lunges, presses and curls." I don't exactly look like this when I'm curling..but you get the idea! Let me tell you, this is one intense workout!  For the entire 60 minutes, we're constantly moving and lifting and by the end I'm a pool of sweat!  We work out all the major muscle groups - Legs, Chest, Triceps, Biceps, Glutes, Shoulders, and Core with light to moderate weights.  We also use a step to do exercises like chest presses and split squats. For each song, we focus on one muscle group, and do a variety of exercises with lots of repetitions, set to the beat of the music.  The tempo of the
Read more