Running and Workouts

2010 Races:

Central Park Gridiron Classic NYC- 4 Mile Race Recap  (February 7, 2010)

Run for Veteran's 10 K- Guilford, CT Race Recap (April 11, 2010 )

Rhode Races Providence Half Marathon Recap  (May 2, 2010)

Amica Half- Marathon, Newport, RI  (October 17, 2010)


TBD 5K


Weekly Newport Half-Marathon Training Log:
For this race, I'll be posing my weekly reflections and recaps, and following along the lines of the same schedule as last time.


Week 1*          Week 7
Week 2*          Week 8
Week 3*          Week 9
Week 4            Week 10
Week 5            Week 11    
Week 6            Week 12


*These posts mention some of my runs, but don't document all workouts. I'll be logging them more carefully in weeks following*


Providence Half- Marathon Training Schedule:

This schedule isn't perfect, but it is in synch with my schedule, including travel and after-school obligations. I pulled from a few different plans, but the bulk of it comes from Hal Higdon. I really like the fact that cross training, intervals and tempo runs are all involved. 

Notes (by color!):

• White = pilates workouts, using bands for resistance. I do a few extra strength and toning moves to supplement (squats and lunges-- not too fun!)
• Purple = tempo runs. A little faster than what is comfortable for me, with just a few short speed intervals mixed in.
• Green= cross training. Spin class that I'm not willing to let go, as well as swimming, bike/ elliptical intervals. As I develop some good cross intervals I will definitely post them!
• Gray= interval runs. Varying inclines and speed work. 
• Blue= rest days. Really important!
• Yellow= long runs. Generally on Saturdays, generally increase 1 mile/ week. Comfortable, slower pace
• Yoga (with 1 cross training workout/ week)- Yoga for Runners Non-Running days- focuses on toning, stretching and repairing muscles as well as relaxing and re-focusing. 

***

Toning and strength training routines from J

Stretch, Tone, Build Muscle with Exercise Bands:

Here is one of J's weight training workout:

Toning - 4 sets of 10

Mondays -  lift chest and triceps
Tuesdays -  back, biceps and shoulders
Wednesday - off
Thursdays - chest and back (superset)
Friday - biceps and triceps (superset)
Saturday - cardio/legs/abs and/or makeup day

Strenth Training - 4 sets of 8

Day #1: Check & Back
1. Superset: Bench Press x Wide Grip Chins
2. Superset: Incline Dumbbell Press x One Arm Rows
3. Tri-set: Decline Bench Press x Dips x Machine Lat Rows
4. Tri-set: Twisting Sit ups x Hanging Leg Raises x Hanging Knee Raises

Day #2: Shoulders
1. Superset: Military Press x Front Raises
2. Superset: Laterals x Bent over laterals
3. Superset: Shrugs x Upright Dumbbell Rows
4. Superset: Barbell Curls x Pushdowns
5. Superset: Seated Dumbbell Curls x Close Grip Bench Press

Day #3: Chest & Back
1. Superset: Bench Press x Bent Over Rows
2. Superset: Incline Bench Press x One Arm Rows
3. Tri-set: Flys x Machine Flys x Close Grip Chins
4. Tri-set: Twisting Sit-ups x Hanging Leg Raises x Hanging Knee Raises

Day #4: Shoulder & Arms
1. Push Press
2. Power Snatch
3. Superset: Laterals x Bent Over Laterals
4. Superset: Standing Dumbbell Curls x Skull Crushers
5. Superset; Preacher Curls x Pushdowns

Day #5: Legs plus Cardio
1. Leg Extensions
2. Squats
3. Leg Press
4. Leg Curls
5. Calf Raises
6. 20 mins cardio intervals