Tag Archives: bike

Getting Strong

18 Jan

Yesterday’s workout consisted of 60 mins on the bike followed by an easy mile on the treadmill. Since I was so busy last week with my new training plan I wasn’t able to go to my usual Strong classes or Pilates, which resulted in me feeling like I had a weaker core during my running. So last night after my normal workout I took a Strong class… man I could tell I hadn’t been for a while! The Strong class (@ 4 seasons) consists of very high rep counts (between 75 and 100 per exercise) with hand weights ranging from 4 to 8 lbs. We also use the Reebok Deck and yoga mats. The exercises included are chest press, shoulder press, tricep kick-backs, bent-over row, push-ups, sit-ups, squats, lunges, bicep curls, tricep extension (aka skull crushers) and a few other random exercises. Needless to say, I’m pretty whooped once I’m done with this class. Its something that I hope to squeeze in my schedule twice a week…. Tonight is a killer hill workout and Pilates 🙂

Bike – 60 mins
Run – 1 mile easy off the bike (9:15)
Strong – 60 mins



17 Jan

This week was my longest mileage week ever! 26 wonderful miles actually felt easier than the 12-15 I’m normally used to doing. I also bought some new laces (Yankz) and stopped using my orthotic insoles… I might have the happiest legs/feet in the world!! Sunday was also my best training run to date – 8 miles of pure enjoyment 🙂 Its the longest run I’ve had so far and the first time I’ve ran with no pain whatsoever. I’m hoping I have many more days like that! Here’s how the rest of the week went:

1/10   Bike – 1.5 hour easy
1/11    Hills – 8 x 20 sec (9mph, 7% incline) 3:00 recovery
             2 mi warm up & 2 mi cool down (9:15 pace)
1/12   Bike LT – 5 min @ 182 bpm, 2.5 min rec, 5 min @ 185  bpm
             20 min w/u, 20 min c/d
1/13   Easy Run – 7 mi @ 9:15 (5 min walk every 3 miles)
1/14   Hills – 8 x 20 sec (9 mph, 7% incline) 2:00 recovery
             2 mi w/u, 2 mi c/d (9:15 pace)
1/15    Bike – 1.5 hours easy (150 bpm)
1/16    Long Run – 8 mi (5 min walk every 3 miles)

Totals:    Run – 26 miles
                  Bike – 4 hours

This week will be much of the same workouts, but I’m going to try and add some pilates and strong classes on my lighter days.

A little bit of everything…

10 Jan

Last week was my first track workout since my freshman year in high school… nothing has changed – it’s still really tough!! I was nervous since it was my first time on the track in a while and I was also running with a group of fasties (not that I was keeping with them, we were all just there at the same time haha). Ryan agreed to help me with my training this year so that I can get quicker at the 5k distance. Of course this means that I’ll actually have to run consistantly throughout the week, eat better, and get more rest. This is how my week of training went:

1/3      Bike 19 mi
             1 hr Strong class

1/4      2 mile warm up 
             8 x 200 @ :36ish pace
             8 x 400 recovery
             1 mile cool down

1/5      Bike 19 mi
1/6      Bike 19 mi
             1 hr Pilates

1/7      Run 6.4 mi  (9:00 pace)

1/8      OFF

1/9      Run 5 mi (9:15 pace)
              Swim (20 mins)
              Bike (21 mi)

Totals:      78 mi Bike
                    17.4 mi Run
                    20 min Swim
                    2 hour XT (weights & pilates)

I also get to have some fun on Jan 29th… I am going to run the 200m at the IWU Titan Open. Who knew they let old people run at the local track meets 🙂 This will probably be one of the most exciting races for me this year, I can’t wait!!