Well, it happened, I got a cold!
We went on a quick trip to California and came back with a head cold, and a nice little cough! Whether it
was from being around a lot more people than I am used to or a lack of sleep, whatever it was it got
me!! So, I was forced to take a week off, I slept and rested and ate as many fruits and vegetables as we
had to try to allow my body to heal!
Coming back from a week off I am feeling great! I went for a super easy run at the beginning of the
week, ran about a mile and a half without needing to walk, but took it super slow as my breathing was
very labored. I took the next few days off just to allow my lunges to clear themselves out further. I then
ran an easy 3-mile run, it was slower than I typically run but I did it and felt great. While I lost about two
weeks of training, I don’t feel like I am starting from the beginning, more like starting from where I left
off. My goal for the next two weeks is to get my mileage up to 5 miles. I have built a loop run on the
MapMyRun app from my door back to my door, and I am hoping to get this run done in the next week.
If I can hit 5 miles comfortably, I think I will then be able to begin to really push and get my mileage up! I
am about 6 weeks away from trying to get that half marathon distance. It may be a stretch for me to get
there with the time remaining, so I may need to push that out further, but if I can get to 5 miles this
week, then start adding miles, a half marathon really will be within reach!
Day 1
Run 3 miles
Core –
Bicycles x30
Leg lifts x15
Sit-ups x 30
Plank for 30 seconds
Stretch, for 10 minutes (holding each for 30 seconds)
Focusing on legs. Don’t want to be sore tomorrow!!
Day 2
Recovery run 1 mile (slow, easy run)
Super-sets
Repeat 4 times
Chess press x12
Squat jumps x15
Repeat 4 times
Bicep curls x12
RDL x15 each leg
Repeat 3 times
Forearm plank 30 seconds
Side plank 15 seconds for each leg
Stretch for 10 minutes (holding each for 30 seconds)
Day 3
Run 3.5 miles
Core
Toe touches x15
Russian twits x30
Super man’s x30
Stretch for 10 minutes (holding each for 30 seconds)
Day 4
Recovery run 1 mile (slow, easy run)
Cable Machine Super-sets
Repeat 4 times
Single-arm row x12
Hip Abduction x12
Repeat 4 times
Triceps pull downs x12
High-low wood chop x10 each side
Repeat 4 times
Face pull x12
Calf raises x12
Stretch for 10 minutes (holding each for 30 seconds)
Day 5
Long run (hopefully I was able to get through the first two running days ok)
Run 4 miles
Core
Sit-ups x30
Heel touches x30
Leg ups x15
Stretch for 10 minutes (holding each for 30 seconds)
Day 6
Active rest day #1
Hike, bowling, group sports, long- brisk walk
Day 7
Active rest day #2
20-60 minutes of Pilates or yoga class, guided stretch
One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, and do something that makes you feel good and will prepare you for next week.