Wednesday, 4 February 2015

Weekly Workouts - Better, But Not the Best

This week's training was better than last, but still not where I want it to be.  It has definitely helped me to put a training plan in place for February - for one, I don't have to decided each day what I'm going to do, but also, I know each session is contributing to my overall goal, which gives me  more incentive to get into it.  But I'm still choosing sleep over training sometimes.

Other than that, I enjoyed my workouts, and I was energised and enthusiastic about doing them, so that's a good thing!

Last Week (28 Jan to 3 Feb)


New Rules of Lifting for Women Stage 5, Workout A.  This workout includes Dumbbell snatch, single leg deadlift, bentover row, single arm overhead squat, incline chest press,  plank and reverse woodchop.  I was only doing 4 reps per set, and I did 3 sets of each exercise.  I did my plank holds for 120 seconds.  Because this was my last day of this workout, I really tried to increase the weight - even if it was just for the last set.  It made me realise (or maybe reinforced) that I can go harder - I just have to push myself.


Rest day! I had no motivation to get out of bed early enough to exercise, and I had other commitments in the evening.  Lame.


New Rules of Lifting for Women Stage 5, Workout B.  This workout includes Romanian deadlifts, single leg squats, lat pull downs, back extensions, YTWL, crunches, hip and lateral flexion and prone cobras.  Again, I was only doing 4 reps per set, and I did 3 sets of each exercise.  I held the prone cobras for 120 seconds.  My last workout in this stage!  I pushed the weight up a level for the YTWL, which has been my arch nemisis of exercises.


Long run - 21.1km treadmill run in 120 minutes.  I was really happy with this run!  I actually picked up the pace from other recent long runs I've been doing, and kept it up for the distance.  I even speed up for half an hour to make sure that I got in the extra 0.1km - I mean, you can't run 21km without going the extra to be able to call it a half marathon!


7.5km treadmill easy run in 45 minutes.  I was feeling tight after my long run, and so I decided to just go for a slow jog to stretch.  This was a great idea - I felt much better by the end.


Rest day! Although I could choose between a rest day, and cross-training, I had intended to do a workout DVD at home.  But I was more committed to sleep.  I'm choosing to interpret this as my body wanting a rest day.


9km treadmill tempo run in 50 minutes, and mini plyometrics circuit.  This actually felt really good!  I did a 10 minute warm up, then ran for half an hour at 11kph, which was enough to push me, but not kill me.  I then slowed down for 10 minutes.  Afterwards, I did my mini plyometrics circuit of: Squats x 24, Lunges x 12 (each leg), Plyometric lunges x 12 (each leg), Jump squats x 24.  I did the circuit twice, with rest in between. It's a great way to really get the last effort out of my legs.

Favourite Workout?

I was really happy with my long run on Saturday.  I had to push to keep the pace I wanted, and I always like to be able to say I did a half marathon just because.

Next Week

I'm glad I picked up my effort to do 5 sessions this week.  It helped that I've started doing my February training plan and goals - I like to be able to tick off a list, and know that each session is working towards reaching a goal.

I'm still having trouble with getting up early.  I am starting to think it is a symptom of my diet not being as clean as normal, and so I'm hoping that focusing on eating real, whole foods, and less sugar, I will sleep better and have more energy to get up and exercise in the morning before work.  Gareth going back to work next week, and me going to bed a bit earlier, might both help!

How many days a week do you train?  When is it ok for you to skip a workout?

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