Leave It All On The Road // 07.27.2015

Hello friends!  It’s time for my fitness recap for last week.  26 days until the Edmonton Half Marathon!  47 days until the Dinosaur Valley Half Marathon!  89 days until the Rock’n’Roll Vancouver Half Marathon!

 

LeaveItAllOnTheRoad_3

{ Jul 20 – Jul 26, 2015 }

14.25 miles Run
22.5 miles Walk
3 Strength Workouts

07.20 – Active Rest

  • Walk 3 miles

07.21 – Active Rest

  • Walk 3 miles
  • Strength: Tone It Up’s Bikini Arms, McMillan Runner’s Core Routine – Stage 1 Level 1

07.22 – Speedy Progression miles

  • Walk 1 mile to work
  • 0.5 mile warm-up walk
  • 1 mile progression run (0.2m @7.0, 7.1, 7.2, 7.3, 7.4)
  • 0.5m recovery jog @6.0
  • 1 mile progression run (0.2m @7.0, 7.1, 7.2, 7.3 – 0.1m@7.4, 7.5)
  • 0.5m recovery jog @6.0
  • 0.5 mile cool-down walk
  • Walk 1 mile home

07.23 – Active Rest

  • Walk 3 miles
  • Strength: McMillan Runner’s Core Routine – Stage 1 Level 1

07.24 – 3 mile steady run

  • Walk 1 mile to work
  • 0.5 mile warm-up walk
  • 3 mile treadmill run @7.0
  • 0.5 mile cool-down walk
  • Walk 1 mile home

07.25 – Active Rest

  • 5 mile walk

07.26 – Long run, outdoor

  • 2.5 mile walk
  • 8.25 mile run along Eau Claire
  • Strength – Arms: 3×12 (20 lbs) Wide-grip Lateral Pull-down, Close-grip Pull-Down; 3×12 (12.5 lbs) Tricep Cable Rope Pull-downs

{ Fitness Link-Ups }

I’m linking up with Road Runner Girl for The Weekly Chase in the hopes that setting goals will help keep me on track throughout the week!

Last week’s goals:

  1. Strength train 3 days this week! – COMPLETE!
  2. Drink plenty of H2O every single day! – COMPLETE!

This week’s goals:

  1. Develop 12-week Vancouver Rock’n’Roll PR Schedule!  (<– that’s right friends…I want this to be my new Personal Record (PR) race!!!)

Thought for the week ahead:

Kristin Armstrong wrote an article for Runner’s World back in December:  There is a phenomenon going on around Austin. And I think you need to know about it because it applies to you, matters to you, and has the power to give you power. So lean in.  There is a running store here, called Rogue Running. It’s not just a shoe place, or a place to pick up Gu or a pair of shorts. It has a vibe; it has community. They have started a movement.

 It’s called Just F-ing Run. JFR. It’s serious,and fun, and that’s why it has to have the F word. Because sometimes you just need it for emphasis. It’s a movement, a mantra, it’s a way of life.”

Too cold { hot } outside?  Want to stay home and whine and eat crap and watch tv?  JFR

Troubles at the office?  Seriously stressing?  JFR

Still have ten more miles?  Quitchobitchin and JFR

Bloated, PMSing and creating enemies everywhere you go? JFR (alone)

Hungover and cloudy?  Only one option:  JFR

Marital woes? JFR

Tired of being on the road and eating hotel breakfasts?  JFR

Long flight later today?  Lace up first and JFR

Out of shape and you know it? It won’t get any easier.  Love yourself enough to JFR.

How is YOUR fitness training going?

RnB15_CodeCard

Jen

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