6 Week Half Marathon Plan

It’s hard to believe that the Savannah Rock-N-Roll Half Marathon is coming up SO fast!  Here is what my training plan looks like for the rest of the time:

 

6 Week Half Marathon Plan

 

This is my tentative plan … keeping running 3-4 times per week MINIMUM.  Add in yoga 1-2 times a week plus strength and cross-training.  Some of the yoga days will be active rest with an easy flow class or a complete rest day depending on how my body is feeling.  Rest days are so important and they will definitely be in there.

 

I am really excited about how my training is going.  I did the 8-miler on Sunday at 10:33/mile which is well above my goal pace, however, I am not discouraged.  I am already SO much further ahead in this training than when I was for the Go! St. Louis Half Marathon at the same point in my training.  I have some big PR dreams and I truly think following this plan is going to help me reach them!

 

Here we go!

 

How do you train for your races?

Iron Sharpens Iron

Holy cow guys.  I found a workout facility that is PERFECT for me.  Last night Victoria and I had the opportunity to check out the D1 Sports Training center here in Savannah, Georgia.  And I am in love.

D1 Sports Training Savannah

D1 Sports Training Savannah: Madeline & Victoria

We met our new friend Zach who told us more about D1 Sports Training and their philosophy.  D1 aims to give their clients the same experience and benefits that top athletes get at Division I schools.  Their coaches are incredibly educated and are experts in their field.  D1 has programs for kids as young as 7 and goes all the way thru adulthood.  The passion that they have for fitness oozed through as Zach showed us around.

 

And they don’t disappoint.  The facilities had pretty much everything you could ask for in a training center.  The weight machines are custom designed for D1 and you will not find them anywhere else.  There were medicine balls galore, free weights, pylometric boxes, etc.

 

D1 Sports Training Center Savannah

Before we knew it it was time for us to start our workout.  Although D1 has a TON of classes aimed at kids, there are adult programs as well.  We did a boot camp class.  Their boot camp classes are metabolic based workouts utilizing many different training modalities.  It is suitable for men and women of all fitness levels.  I can honestly say that our class had a diverse variety of individuals and everyone successfully created the workout.  A lot of it is how hard YOU push YOURSELF.  The harder you push = the greater the results.

 

Coach Brittany started us off with a dynamic warm-up of walking lunges, some different balance/stretch things, and a couple laps.  After that we moved on to variety of running drills on the field.  We did high knees, butt kicks, cariocas, side shuffles, straight legs, back pedals, bear crawls, and finger drags.  On top of that we added 3 100m sprints.  WHEW.  And that was only half the workout.

 

After getting our butts handed to us on the field we got pushed even further.  We had resistance bands strapped to our ankles and utilized weighted medicine balls as our equipment.  The workouts are very team oriented so we circled up to do the remainder of the workout.  There was a circuit of weighted exercises with side shuffles thrown in between each.  We did medicine ball slams, squats, medicine ball push-ups, overhead press, good mornings, triceps extensions, and lumberjacks.  Twice.  OUCH.

 

D1 Sports Training Boot Camp

D1 Sports Training Boot Camp

 

I was seriously done by the end of the workout.  According to my Polar FT40 heart rate monitor I burned 589 calories in 50 minutes.  AWESOME workout.  AND we vlogged about it 😉

If you’re in the Savannah are check it out!  If you’re not, check and see if there is a location near you HERE.  You can also connect with them on Twitter and Facebook.  Thank you D1 Sports Training for having us.  It was a blast!

 

**I am also being featured today on Victoria’s blog #TrasnformationTuesday for my postpartum weight-loss!  Check it out :)

 

Have you ever tried a boot camp class?  What did you think?

Best Body Bootcamp Week 5

 

WHEW!  Another week down of Best Body Bootcamp and I am still loving every second of it!  This week definitely changed things up a bit.   The focus for the strength portion was on pyramid sets.  You start with a higher rep count for you first set (15) and lower the reps but increase the weight each set.  I did 3 sets for 15, 10, and 8 reps respectively.  Increasing the weight each set totally set my muscles on fire!  My favorite workout this week was D.  I loved the fact that it was so back intensive since that is one of the areas I am trying to increase muscle.  Favorite move of the week :

cable lat pulldown weight training
cable lat pulldown with wide overhand grip

(Click on image to view this exercise…)

 

Here is what my week of training looked like:

 

SUNDAY: 7 mile run

MONDAY: BBB Workout A + Plank Challenge

TUESDAY: 5 mile run + Plank Challenge

WEDNESDAY: 10x400m Repeats (3.3 miles) and BBB Workout D + Plank Challenge

THURSDAY: 3 mile run + Plank Challenge

FRIDAY: BBB Workout D + Plank Challenge

SATURDAY: 3 mile run

I am hoping I can stay on top of things this week since the movers will be here Monday-Wednesday.  Tomorrow is also my last run before my half-marathon meaning this week is all taper runs.  Chris graduates Career Course Friday and we also have a ton of “see you laters” to say.  I scheduled all my gym sessions in my planner so I am using that to keep me accountable :)

How do you fit working out in when life gets crazy?  What’s your favorite exercise for your back?

Best Body Bootcamp Week 4

Thank you to everyone who filled out my survey yesterday!  I got some really awesome info from you guys!  Here is what you want to see more of:
 

  • Daily eats
  • Emmie and motherhood
  • Fashion/beauty posts

 

Without a doubt wanting to see more about Emmie and motherhood was a resounding answer.  Now that I know that is something you like I plan on incorporating it more into my blog.  I am glad you guys seem to love her (and her cuteness) as much as I do 😉  Again, thank you SO much for your feedback.  It really means a lot!

 

 

I can’t believe that Best Body Bootcamp is officially half-way over!  I have lost some weight and inches and definitely gained strength!  Word on the street is that Tina is thinking about doing it again at the end of the summer 😉  Since many of you were interested in a 2nd go-around I will let you know when she decides!  Here is what my week in workouts looked like:

 

Sunday: 7 mile run (1:07)

Monday: Workout B for BBB

Tuesday: 5 mile run (47:05) + Core

Wednesday: 9x400m Repeats (3 miles in 28 min) + Workout A BBB

Thursday: 3 mile run (27:00) + Core

Friday: BBB Workout C

Saturday: 5 mile run (45:36)

*I also walked the dogs/Emmie 1 mile every afternoon this week :)

Total Miles: 23

This week’s workouts focused on supersets like last week.  However, we added a set this week which made a HUGE difference.  My muscles were crying at the end of every set.  The move that got me this week?  One leg dumbbell squats.

We started our day off this morning with a nice family run.  I had 5 miles on my half marathon training schedule and so Chris and I laced up our sneakers, got Emmie ready to go, and headed to base to our favorite route.  We ran the “troop trail”.  It was a beautiful day for a run.

 

I love this route because there is a decent amount of incline for some good “hill” training.  Chris and I alternate pushing the stroller and switch every 1/2 mile.  Losing your arm motion really makes running difficult but you get a great full-body workout :)  I love running with Chris because there is no pressure to talk.  We have the camaraderie of running with someone and someone to talk to when something particular strikes but for the most part we are content to run in silence and enjoy our surroundings.

 

By the end of the run the temperature had definitely increased so as soon as we finished we found a nice, shady spot by the car to cool-down and stretch.

 

That’s my half-marathon outfit.  I wanted to wear it a couple of times before the race to make sure chaffing wasn’t going to be an issue.  So far so good 😉  Emmalyne, as usual, was a trooper and was content to play with Sophie and look at the scenery.

 

Overall, the 5 miles took us 45:36 … or 9:08 / mile.  I am really happy with this time.  It’s amazing to me that a few months ago I thought that this kind of pace would be unttainable for me.  Just goes to shower how powerful training can be!

 

 

Mile 1: 9:16

Mile 2: 9:02

Mile 3: 8:58

Mile 4: 9:23 <–water break

Mile 5: 9:01

 

Chores are on our agenda all afternoon.  We have to start getting things ready for the move!  Tonight we are heading our to try Sweetwater BBQ … a local BBQ place that Chris has been dying to try and since we are nearly out of time there’s not time like the present! :)

 

What are your plans for this weekend?  Do you work out with your significant other/kids?

Picking Running Shoes

Training for a half-marathon means logging quite a few miles per week either on the road or the treadmill.  Choosing gear that is right for you is an important part of the training process.  Choosing proper gear can make your runs more enjoyable as well as decrease your chances of injury.  A solid pair of running shoes tops my list of important gear 😉

 

 

There are several different kinds of running shoes to choose from, but some of the main ones are:

  • Cushioning
  • Stability
  • Motion Control
  • Minimalist

 

The kind of shoe you choose depends on a couple of things.  First, you need to know your foot shape in terms of your foot arch.  Personally, I have semi-high arches.  You should also know how you run.  Common ways your foot lands/moves are neutral, under-pronation, and over-pronation.  There are simple tests you can do at home to determine both of these things, however, my advice is to go to a specialty running store and get fitted properly for your shoes.

 

Back in September, Chris and I went to the Texas Running Company store in Austin, TX to both get fitted for new running shoes.  It was by far one of the coolest things ever.

 

They put us both on treadmills and had us run (well I jogged since I was 8 months pregnant) while they recorded how our feet moved.  They were able to determine that both Chris and I land neutrally on our right feet but pronate our left.  Therefore, a stability running shoe was recommended for both of us.  We settled with the Brooks Adrenalines.

 

Hers and His (notice the size difference …)

I honestly have never been happier with running shoes!  I am on my second pair of Adrenalines and ran my last 1/2 marathon in them and will do so again for the Go! St. Louis!  I will be on the look-out for my newest pair as soon as I finish the race because I will have put enough wear and tear on this pair!  It is often recommended that you replace your shoes every 300-500 miles or every 6 months.  I totally agree with this … but I also think you should listen to your body!  My knees tell me when it’s to start breaking in a new pair 😉  Happy running!

Edited to add: For anyone who doesn’t have a specialty running store near them, Runner’s World has an awesome online shoe finder to help you try to find the right pair for you.  You can find it here.

How often do you replace your running shoes?  Have you ever had how you run analyzed?