My Workout Log page is becoming quite long. Someday, I would like to have one Workout Log page that catalogs all of my workouts is an easy-to-read format. For now, I will use two Workout Log pages. This page lists all of my workouts up until the start of track practice.
The Week of July 24th
Total mileage: 10
- Sunday: (Gym workout) 30 minute elliptical + 16 minute stair-stepper + 15 minute treadmill walk
- Monday: (Cross-country, or XC, run-together) 3 mile run on Buffalo Run route, ~27:40
- Tuesday: (Gym workout) 30 minute stair-stepper + full set of leg swings
- Wednesday: (XC run-together) Hill Challenge Day: 3 x 1 mile loop: 1/2 mile (hill challenge part) of surge, conversation pace recovery, surge, etc.; 1/2 mile of conversation pace recovery
- Thursday: (Gym workout) 30 minute elliptical: 20 minutes hard + 5 minutes “taking it down a notch” + 5 minutes slow, “working it out” recovery
- Friday: (XC run-together) 1 mile on track: 200 meter conversation pace, 100 meter increase pace, 100 meter increase pace (repeat for four laps) + 4 short sprints (working on quick turnover) + 3 x 1 mile repeats (comfortable, relaxing 8:05-8:15 minute/mile pace + 1/4 mile walk after each mile)
- Saturday: Rest day
The Week of July 31st
Total mileage: 17.35
- Sunday: (Weekend run) 3 mile run on trail, ~23:38
- Monday: (XC run-together) Long run: 5 miles on trail, ~41:34
- Tuesday: (Gym workout) 30 minutes elliptical + 16 minutes stair-stepper + 15 minutes incline treadmill walking (cool-down) I have not been incorporating strength training or any sort of core work (i.e.: crunches, push-ups) into my workouts since my wisdom teeth surgery due to the strain it puts on my face.
- Wednesday: (XC run-together) Hill Challenge Day: ~2.35 mile run on “a beach trail,” ~19:00 + 8 x 8 second hills (sprinting) + core work + sand plyometrics
- Thursday: (Gym workout) 30 minutes elliptical (I used a new elliptical machine today. Usually, I use the elliptical machine that has stationary arm handles. Today’s elliptical machine had moving arm handles. After my 30 minute session, my upper body was sore!) + 35 minutes stair-stepper + 5 minutes cool-down walking on treadmill
- Friday: (XC run-together) ~4 mile “hurry back” run on trail (out conversation pace, back comfortably hard pace), ~32:00
- Saturday: (Weekend run) 3 mile run on trail, ~23:55
The Week of August 7th (Monday, August 8th, is the first official day of cross-country practice.)
Total mileage: ~16.63
- Sunday: Rest day: 4.5 mile walk (pushing stroller)
- Monday: Long run: 6 miles on trail, ~49:06 (8:08 = average mile time) + Core/weightlifting circuit (3 sets of the following exercises): overhead squats (5 repetitions) + alternate dumbbell overhead press (8 repetitions each arm for a total of 16 repetitions, 12 pounds in each hand) + Roman chair crunches (10 regular crunches + 20 alternating right side/left side crunches for a total of 30 crunches) + dumbbell lunges (8 repetitions each leg for a total of 16 repetitions, 15 pounds in each hand) + planks (30 seconds each of prone, left, and right)
- Tuesday: (Vacation day at Grandma’s) ~3 mile run, ~26:27 (My GPS running watch had no satellite signal today, so I had to run solely based on time. I ran out 13 minutes and back; I was running at what seemed a fairly fast clip, so I think my distance today was a little over 3 miles. My run was challenging, but as I missed a 600 meter repeat workout at cross-country practice, I was determined to finish my run on a strong note.)
- Wednesday: Hill Challenge Day: ~ 1 mile run, 7 sand hills, sand plyometrics, 8 sand sprints, ~ 1 mile run + Core/weightlifting circuit (3 sets of the following exercises): overhead squats (5 repetitions) + Shoulder Move from the blog Peanut Butter Fingers (5, 6, 7 repetitions each arm for a total of 10, 12, 14 repetitions, 5 pounds in each hand) + Roman chair crunches (30 regular crunches) + dumbbell step-ups (5, 6, 7 repetitions each leg for a total of 10, 12, 14 repetitions, 15 pounds in each hand) + cross-legged crunches (30 alternating right side/left side crunches)
- Thursday: (No XC practice) 3 mile relaxing recovery run on trail, ~24:22 + Total body circuit: Roman chair crunches with 10 pound weight (30 regular crunches + 30 alternating right side/left side crunches for a total of 60 crunches) + planks (30 seconds each of prone, left, and right; left and right side: 15 seconds normal + 15 seconds with arm and leg raised) + cross-legged crunches (3 sets of: 10 regular crunches + 10 alternating right side/left side crunches for a total of 60 crunches) + arm dips (2 sets of: 15 dips + 15 second bridge “break” for a total of 30 repetitions and 30 seconds) + dance gluteal routine
- Friday: 20 minute whistle workout: 1 minute conversation pace, 1 minute comfortably hard pace (sometimes time length changed), ~2.63 miles + hip flexibility + Core/weightlifting circuit (4 sets of the following exercises; dumbbell lunges and dumbbell step-ups alternated for 2 sets of each exercise): overhead squats (5 repetitions) + alternate dumbbell overhead press (8 repetitions each arm for a total of 16 repetitions, 12 pounds in each hand) + Roman chair crunches (30 regular crunches) + dumbbell lunges/dumbbell step-ups (6 repetitions each leg for a total of 12 repetitions, 15 pounds in each hand) + cross-legged crunches (30 alternating right side/left side crunches)
- Saturday: Rest day
The Week of August 14th
Total mileage: ~20.44
- Sunday: (Gym workout) 30 minutes elliptical + 30 minutes stair-stepper (This workout was challenging. While I was motivated to have a kick-booty workout and pushed myself to complete it, my body was not on the same page as my mind. I was tired, and my body felt sluggish, making my workout seem not smooth. I did not have my typical feeling of satisfaction after this workout, but not all workouts will be the best.)
- Monday: 5 x 800 meter repeats (to equal 2.5 miles, race distance), with 2:30 rest in between each repetition (I ran between 2:59 and 3:05, 2:59 being the final repetition.) + 2 x “soccer field diagonal sprints”, or one hourglass (“Fast” until half-way, finish sprinting) + Total body circuit: dance gluteal routine + arm dips (2 sets of: 15 dips + 15 second bridge “break” for a total of 30 repetitions and 30 seconds) + planks (30 seconds each of prone, left, and right; left and right side: 15 seconds normal + 15 seconds with arm and leg raised) + Roman chair crunches (10 regular crunches + 40 alternating right side/left side crunches + 10 regular crunches for a total of 60 crunches) + Tayvia’s leg circle exercise (10 repetitions each leg for a total of 20 repetitions) + V-sit (1 minute)
- Tuesday: Squat max out (115 pounds x 1 repetition) + Out 15 minutes “hurry back” run on trail (out conversation pace, back comfortably hard pace), ~29:29, 3.79 miles
- Wednesday: Long run: 6.5 miles on trail, ~55:02 (8:26 = average mile time)
- Thursday: 22 minute whistle workout, varying between conversation pace and comfortably hard pace, ~2.93 miles + Bench press max out (80 pounds x 3 repetitions (?)) + Power clean max out (80 pounds x 3 repetitions (?))
- Friday: ~4.72 mile run on trail, ~39:25 (8:22 = average mile time)
- Saturday: Rest day
The Week of August 21st
Total mileage: ~14.76 (This week’s mileage will be shorter than previous weeks, as we did not have a long run at practice.)
- Sunday: (Weekend run) ~3 miles on trail with Bailey, 24:00 (7:57 = average mile time)
- Monday: Time trial: 2.5 miles, 17:11 (This was a personal best. I will be running as the second varsity runner at my first cross-country meet.)
- Tuesday: Water workout: 5 sprints each in ankle-deep water, knee-deep water, and thigh-deep water + 15:35 easy run in water + 1 sprint in Sweatshirt Game
- Wednesday: 2 sets of: 3 x 300 meters (for a total of 1.125 miles), at “track” pace, 3-3:30 minutes rest in between repetitions, 5 minutes between sets (I ran times between 47-50 seconds.)+ ~2 mile recovery jog on trail, 19:59 (9:38 = average mile time) (I embraced the recovery pace of this jog!)
- Thursday: Day 1 Lifting: 3 sets and 5 repetitions of each of the following exercises (excluding torso rotations for number of repetitions): back squat (85 pounds), dumbbell overhead press (15 pounds in each hand, 30 pounds total), torso rotations (8 repetitions each side for a total of 16 repetitions, 12 kilogram medicine ball used), hang clean (65 pounds), pull-ups, and dumbbell deadlift (15 pounds in each hand, 30 pounds total) + ~3.25 mile run on trail, 26:36 (8:18 = average mile time) (This run was supposed to be a relaxing recovery run. (This run was supposed to be at a “relaxing recovery” pace. For me, unless I have already completed a challenging workout (like this Wednesday’s 300 meter repeats), running at a “relaxing recovery” pace is difficult. For workouts that are “relaxing recovery” runs, I just run how I feel: sometimes slower and sometimes faster. And, often times, running at a faster pace seems to help my legs stretch out more.)
- Friday: Pre-meet practice: ~2.40 mile run on trail, 20:13 (8:27 = average mile time) + 5 hill progressions
- Saturday: Cedar Rapids Prairie Meet: 2.5 miles, 17:11 (In my team’s division, I placed 8th overall, and my team placed 1st!) + ~60 minute conversational walk (~3 miles) with Hillary
The Week of August 28th
Total mileage: ~16.50
- Sunday: Rest day
- Monday: Run with Brian: 25:35, approximately 3 miles
- Tuesday: Cruise intervals: 3 x 5 minutes on, 1 minute off (I did not wear my Garmin running watch, so I am unsure as to the distance of this workout. I would approximate 2.5-3 miles.) + Day 2 Lifting (I helped fellow teammates who were unfamiliar with weight training on this day. Lifting included a combination of abs + core, body weight exercises, and dumbbells.)
- Wednesday: Pre-meet practice: 2.5 mile easy run on home cross-country course, 23:00 (9:12 = average mile time)
- Thursday: Rest day: cross-country meet and cross-country practice cancelled due to heat!
- Friday: Run to Regina with Regina Cross-Country Team (I ran mile 2, as well as miles 9 through 12, for a total of approximately 5 miles. Although the weather was very hot and humid on this day, I ran at a comfortable and relaxing pace, which was why, I believe, I was able to run miles 9 through 12 and feel GREAT!)
- Saturday: Weekend run: 25 minute “whistle” workout: 5 minutes off + 20 minutes of: 1 minute on, 1 minute off (The last minute, which was to be run at off pace, I ran 30 seconds off + ~1 minute on, making my workout a little over 25 minutes. I especially like to challenge myself when finishing a workout, which is why I chose to break up the last minute between off and on paces and push a little over 25 minutes. Also, I did not wear my Garmin running watch, so I am unsure as to the distance of this workout. I would approximate 2.5-3 miles.)
The Week of September 4th
Total mileage: ~23.45
- Sunday: Weekend run #2: ~4.25 mile run with Tonya, 36:56 (average mile time = 8:38) (This run was very enjoyable, as Tonya and I ran at a comfortable, easy-going, conversational pace. We chatted the entire time. I think this run was exactly the sort of run I needed.) + Abs/core routine: Planks (30 seconds each of prone, left, right, and “back”) + 30 Roman chair crunches + Bicycle (30 second consecutive hold on left and right side,+ 15 “switches” each side for a total of 30 “switches”) + Cross-legged crunches (30 regular crunches + 30 alternating right side/left side crunches for a total 60 crunches) + Arm dips (3 sets of: 15 dips + 15 second bridge “break” for a total of 45 dips and 45 seconds)
- Monday: Pre-meet practice: Day 1 Lifting + ~2.60 mile run, 21:30 (8:14 = average mile time)
- Tuesday: Tipton Meet: 2.5 miles, 16:57 (I placed 18th overall, and my team placed 1st!)
- Wednesday: ~4.60 mile run, 36:19 (7:56 = average mile time) + 3 games of Sharks and Minnows (I had a fantastic run with Mallory!)
- Thursday: Cruise interval + hill workout: 800 meter cruise interval + 2 x 2 hills + 800 meter cruise interval + 2 hills + 400 meter cruise interval (Apart from after the first 800 meter cruise interval, this workout was continuous. I completed a total of 4 cruise intervals, 3-800 meter & 1-400 meter, and 6 hills. Jogging before and after the workout also took place. My Garmin lost battery power during this workout, but I would approximate that I ran 4 miles total over the course of the entire workout.) + Day 2 Lifting
- Friday: Pre-meet practice: ~3 mile run, 27:16 (8:50 = average mile time) + 5 progressions
- Saturday: Benton Community Meet: 2.5 miles, 16:45 (I placed 19th overall, and my team placed 1st!)
The Week of September 11th
Total mileage: ~17.95
- Sunday: Rest day
- Monday: Pre-meet practice: ~2.40 mile run, 19:34 (8:08 = average mile time)
- Tuesday: Regina Meet (@ The University of Iowa ASHTON Cross-Country Course!): 2.5 miles, 16:40 (I placed 16th overall, and my team placed 2nd!)
- Wednesday: ~4.85 mile run, 39:24 (8:05 = average mile time) + Short Ab/Gluteal Routine: 30 Roman chair crunches + Cross-legged crunches (15 regular crunches + 30 alternating right side/left side crunches for a total 45 crunches) + Dance gluteal routine
- Thursday: Day 2 Lifting + 4 x 1000 meter repeats, ~2:30 rest in between each repetition (I ran ~4:07 for each repetition, which was my target pace. In this workout, I ran a total of ~2.55 miles, ~16:33.) + 4 “baseball field” build-ups
- Friday: ~2.55 mile run, 22:06 (8:41 = average mile time)
- Saturday: Weekend run #1: Spartan Fund Run (5K Road Race, ~3.10 miles), 23:48 (7:38 = average mile time) (I placed 1st in my age division!)
The Week of September 18th
Total mileage: ~20.90
- Sunday: Weekend run #2: (Pre-meet workout) ~2.85 miles, 22:42 (8:02 = average mile time) + 5 progressions
- Monday: Solon Meet: 2.5 miles, 17:09 (I placed 17th overall, and my team placed 1st!)
- Tuesday: ~4.65 mile run, 38:54 (8:23 = average mile time) + Day 1 Lifting
- Wednesday: “Highway to Hell” workout (Hill run): ~3.25 miles, ~26:50 (8:07 = average mile time)
- Thursday: Day 2 Lifting + 13 minutes of Oregon workout + 4 diagonals (~2.75 miles total, 19:26 total) (This workout takes place on a soccer or football field, and it is to practice changing pace. The three different paces for the Oregon workout were: 10K, 4K, progression (and recovery); the two different paces for the diagonals were progression and 80% (and recovery).)
- Friday: Pre-meet practice: ~2.40 mile run, 20:17 (8:28 = average mile time) + 5 progressions
- Saturday: Anamosa Meet: 2.5 miles, 17:21 (I placed 16th overall, and my team placed 2nd!)
The Week of September 25th
Total mileage: ~18.05
- Sunday: Rest day
- Monday: Pre-meet practice: Big 10 + Day 1 Lifting + ~2.60 mile run, 21:35 (8:25 = average mile time)
- Tuesday: Williamsburg Meet: 2.5 miles, 16:55 (I placed 14th overall, and my team placed 1st!)
- Wednesday: ~3.20 mile run, 26:17 (8:14 = average mile time)
- Thursday: 3 x 1 mile repeats (My repetitions were: 7:05, 6:49, 6:55. My goal for this workout was to stay right with the other varsity runners, and I accomplished this goal!) + Day 2 Lifting
- Friday: ~24 minute whistle workout, ~3 miles + ~1.25 mile jog, ~11:42 (~4.25 miles, ~35:42 total)
- Saturday: ~2.50 mile run, 19:44 (7:49 = average mile time) + 100 Roman chair crunches (alternating between 20 regular crunches & 20 alternating right side/left side crunches) + planks (1 minute each of prone, right, and left) + 1 minute V-sit
The Week of October 2nd
Total mileage: ~24.1 (including elliptical workouts), ~11.6 (actual running)
- Sunday: Pre-meet workout: ~2.50 mile run, 19:44 (7:50 = average mile time) + 5 progressions + Dance abs routine (a variety of approximately 200 crunches!)
- Monday: IMS Meet: 2.5 miles, 16:59 (I placed 20th overall, and my team placed 1st!)
- Tuesday: 45 minute elliptical + Day 1 Lifting (My workout was on the elliptical due to my Achilles’ tendon.) Approximate distance: 5.5 miles
- Wednesday: 4 x 200 meters (imitating the start of a race) + 2 x 1 mile (These miles were at a “give your best effort” pace, with a two-minute rest in between each mile. I ran my miles at ~6:58 and ~7:07.) + 4 x 200 meters (imitating the end of a race) Approximate distance: 3 miles
- Thursday: 35 minute elliptical + Day 2 Lifting (My workout was on the elliptical due to my Achilles’ tendon.) Approximate distance: 4.5 miles
- Friday: Pre-meet practice: ~1.10 mile run, 9:15 (8:22 = average mile time) + 20 minute elliptical (My workout encompassed both a run and the elliptical due to my Achilles’ tendon.) Approximate total distance: 3.6 miles
- Saturday: North Linn Meet: 2.5 miles, 16:33 (This was my best race of the season, I think! I felt focused, relaxed, and mentally tough. I placed 22nd overall, and my team placed 1st!)
The Week of October 9th
Total mileage: ~14.75
- Sunday: Rest day!
- Monday: 4 x 150 meters (imitating the start of a race) + 4 x 800 meters (These 800 meter repeats were at a “give your best effort” pace, with a two-minute rest in between each repeat. I ran my repeats at ~3:13, ~3:19, ~3.17, and ~3:15.) + 4 x 100 meters (imitating the end of a race) (I had a great workout today. I felt focused, strong, and mentally tough, even though my body was hurting.) Approximate distance: 2.6 miles
- Tuesday: ~3.95 mile run, 31:44 (7:59 = average mile time) + 1 uphill progression + 1 downhill progression
- Wednesday: Pre-meet practice: ~2.40 miles, 19:15 (8:03 = average mile time) + 5 progressions
- Thursday: WaMac Conference Meet (@ Mt. Vernon): 2.5 miles, 17:04 (I placed 31st overall, and my team placed 1st! WaMac Conference Champions!)
- Friday: ~3.30 mile run, 26:53 (8:08 = average mile time)
- Saturday: Rest day
The Week of October 16th
Total mileage: ~19.2
- Sunday: Rest day (As the two most important meets of the season approach, it is time to begin tailoring back the intensity of workouts. This weekend, my coach assigned a weekend off!)
- Monday: Pre-Districts Speed Workout: (The “speeds” paces began with (400 meters) at “a little faster than race pace,” and progressively became faster as the distance decreased. After every “speed” repetition, I jogged back the same distance to the starting line, except for the 100 meters repetitions, where I walked back to the starting line after each repetition.) ~1.45 mile jog, ~12:11 + 400 meters, ~1:31 + 300 meters, 1:02 + 200 meters, 0:41 + 100 meters, 0:20, + 100 meters, 0:21 + ~1.40 mile jog, 12:16; Total distance covered, not including jogging distance between repetitions: 3.55 miles; Total distance covered, including jogging distance between repetitions: 4.15 miles, 33:33
- Tuesday: ~3.40 mile run, 26:23 (7:49 = average mile time)
- Wednesday: Pre-meet practice: ~2.30 mile run, 19:31 (8:26 = average mile time) + 3 progressions
- Thursday: District Meet @ Anamosa: 2.5 miles, 17:31 (I placed 24th overall, and my team placed 1st! District Champions!)
- Friday: ~3.35 mile run, 27:04 (8:06 = average mile time)
- Saturday: 25 minute elliptical (approximately 3.5 miles) + 15 minute walk (approximately 1 mile) (I enjoyed this higher-intensity workout on the elliptical and refreshing walk on the treadmill. I think my walk on the treadmill was an excellent exercise to stretch out my legs.)
The Week of October 23rd
Total mileage: ~16.2
- Sunday: Rest day
- Monday: Repeat of Pre-Districts Speed Workout: (The only change in the workout, other than the overall distance, was the 400 meters repetition was run at “race pace” instead of “a little faster than race pace.) Total distance covered, including jogging distance in between repetitions: ~4.35 miles, 34:49
- Tuesday: ~3.30 mile run, 26:01 (7:53 = average mile time)
- Wednesday: The girls, along with three of our coaches, drove to a nearby nature center for this workout and ran on the nature trails. We also toured the bird rehabilitation center located at the nature center. This workout was easy-peasy (the pace of the run was determined by one of my coaches, who purposely ran at a slower pace), but it was exactly what I needed. ~1.70 mile run, 16:36 (9:38 (!) = average mile time) + 3 progressions
- Thursday: ~2.40 mile run, 24:59 (10:25 (!!) = average mile time) (This workout entailed running on the Varsity Girls’ “special trail,” and finding “gifts” for our head coach, which was why the average mile time was so high.)
- Friday: Pre-meet practice: ~1.95 mile run, 17:42 (9:00 = average mile time) + 3 progressions (This pre-meet practice took place on a beautiful fall afternoon at an equally beautiful park, and it was the perfect”before State” practice.)
- Saturday: STATE MEET @ Ft. Dodge: 2.5 miles, 16:27 (I placed 87th overall and was scored 69th with my personal best time of the season, and my team placed 4th! The entire State experience was wonderful & fun!)
The Week of October 30th
Since the cross country season has ended, this week is my week to relax and re-cooperate…no exercise!
Total mileage: 0
- Sunday through Saturday: Rest days
- Cross Country Stats: Total mileage, since the first day of practice (August 8th, 2011): ~223; Total mileage, from beginning of my workout log: ~250
The Week of November 6th
Back at it!
- Sunday: 20 minute elliptical (cross-training program) + 2 sets of (with ~1:30 rest in between sets): 10 repetitions of the “All-in-One” or “The Bear” lifting exercise* + 30 seconds each of prone plank, left side plank, right side plank (left and right side: 15 seconds normal + 15 seconds with arm and leg raised) and bridge + 50 Roman chair crunches (*My dad taught me this continuous lifting exercise. With 12-pound dumbbells in each hand, I begin the lift with a clean [dumbbells finish at shoulders], followed by an overhead press [dumbbells finish at shoulders], and finish the repetition with a front squat [dumbbells at shoulders during the front squat].)
- Monday: 35 minute treadmill incline walking
- Tuesday: 20 minute elliptical (interval program) + 2 sets of (with ~1:30 rest in between sets): 10 repetitions of All-in-One lifting exercise, using 12 pound dumbbells + 30 seconds each of prone plank, left side plank, right side plank (left and right side: 15 seconds normal + 15 seconds with arm and leg raised) and bridge + 50 Roman chair crunches
- Wednesday: 20 minute elliptical + 10 minute treadmill incline walking
- Thursday: Rest day, due to my grandma’s visit
- Friday: 45 minute treadmill incline walking + Core circuit: 50 Roman chair crunches + cross-legged crunches (25 regular crunches + 26 alternating right side/left side crunches) + 50 arm dips + bridge (25 second regular bridge + 25 second “right-leg-up” bridge + 25 second “left-leg-up” bridge) + planks (25 seconds each of prone, left side, right side; left and right side: 12 seconds normal + 12 seconds with arm and leg raised) + 25 second V-sit
- Saturday: 30 minute treadmill incline walking + 20 minute stair-stepper
The Week of November 13th
- Sunday: 20 minute elliptical + 4 sets of: 5 repetitions of All in One lifting exercise, using 12 pound dumbbells + bridges (~20 seconds of regular, “right-leg-up,” “left-leg-up”) + 50 Roman chair crunches (I completed the first two sets in a row, and then I took a small break between sets two and three before completing the last two sets in a row.)
- Monday: This workout was done with my friend Mallory! 2 sets of: 5 repetitions of All in One lifting exercise, using 12 pound dumbbells for first set & 15 pound dumbbells for second set + 2 abs/core exercises (Mallory picked one exercise, and I picked another exercise.); 30 minute treadmill incline walking; 2 sets of: 5 repetitions of All in One lifting exercise, using 12 pound dumbbells for first set & 15 pound dumbbells for second set + 2 abs/core exercises (Mallory picked one exercise, and I picked another exercise.)
- Tuesday: ~2.55 mile run, 20:43 (8:08 = average mile time) + 5 sprints
- Wednesday: Lifting “Test” Day (I had hoped to test both back squat and bench press, but due to pain in my back, I did not complete either test.) + Dance class
- Thursday: Rest day, due to back
- Friday: 25 minute elliptical + 5 minute treadmill “stretch it out” walk
- Saturday: Girls on the Run 5k Race: 38:19 (I was a running buddy to a third grader. I had a lot of fun running and walking with and encouraging my runner!)
The Week of November 20th
- Sunday: ~3.05 mile run, 24:49 (8:06 = average mile time) + 2 sets of: 50 Roman chair crunches + bridges (30 seconds each of regular, “right-leg-up,” “left-leg-up,” regular again) + 25 arm dips (Set 2 was completed in reverse, and I took a small break in between sets.)
- Monday: Day 1 Lifting, Off-season program
- Tuesday: 25 minute elliptical + Circuit: 10 body weight back squats, using a “small” PVC pipe + 50 Roman chair crunches + bridges (1 minute each of regular, “right-leg-up,” “left-leg-up,” regular again) + planks (1 minute each of prone, right side [30 seconds regular + 30 seconds arm & leg up], left side [30 seconds regular + 30 seconds arm & leg up], back) + cross-body crunches (15 each side) + V-sit (2 x 30 seconds, 10 seconds in between repetitions) + 10 body weight back squats, using a “small” PVC pipe
- Wednesday: 20 minute elliptical + Circuit, 2 sets of: 10 body weight back squats, using a “small” PVC pipe +15 fitness ball crunches w/ 6 pound medicine ball + 10 repetitions of dumbbell bench press w/ 12 pound dumbbells in each hand + 30 cross-body crunches (15 each side) + 20 dumbbell lunges w/ 15 pound dumbbells in each hand (10 each leg) + 50 Roman chair crunches (20 regular, 30 alternating right-side/left-side) + 10 repetitions of scaption w/ 6 pound dumbbells in each hand (I took a small break in between sets. I also finished my workout with 2 sets of: 10 fitness ball mountain climbers [5 each leg]. This exercise is tough! I definitely want to continue incorporating this exercise into my circuits; my form today was far from good, so working on this exercise will really push me! See a video of the exercise here.)
- Thursday: Legend of the Fall Thanksgiving Day Trail Run: ~3.65 miles, 35:58 (9:47 = average mile time) (This trail run was through a park and a lot of fun; the course was quite hilly and involved jumping over a creek and climbing up muddy banks, as well as dodging tree branches and roots. My average mile time is so high because most of the run took place on “single-person-wide” trails, and I had to run in place a few times to wait for the runners ahead of me to start moving.) + 60 minute treadmill incline walking (The first 36 minutes were the actual “workout.” For the remaining 24 minutes, I walked at a fast, yet comfortable, pace with little to no incline, just to keep my legs moving. I was feeling the need to “cleanse” after my Thanksgiving meal; I knew that working out–and sweating–would help me feel better. I watched Chopped during my workout [my first-ever time watching TV while working out!] to keep me motivated and moving.)
- Friday: ~2.05 mile run, 16:46 (8:10 = average mile time) + ~1 mile walk, 15:57 + Circuit: 15 body weight squats + bridges (30 seconds each of regular, right-leg-up, left-leg-up, regular again) + cross-body crunches (15 each side) + 50 Roman chair crunches (20 regular, 30 alternating right-side/left-side) + 60 arm dips (broken into 2 sets of 30, with a small break in between sets)
- Saturday: Rest day
The Week of November 27th
- Sunday: 20 minute elliptical + Arm circuit, 2 sets of: Shoulder Move from the blog Peanut Butter Fingers, 10 repetitions each arm w/ 8 pound dumbbell + Scaption, 10 repetitions w/ 5 pound dumbbells + Bench press, 15 repetitions w/ 12 pound dumbbells + 30 arm dips + 5 pushups (I took a small break between sets.)
- Monday: Day 1 Lifting, Off-season program
- Tuesday: 20 minute elliptical + Circuit, 2 sets of: 10 repetitions each arm w/ 8 pound dumbbell + 30 arm dips + Scaption, 10 repetitions w/ 5 pound dumbbells + 50 Roman chair crunches (regular) + 5 pushups (I took a small break between sets.)
- Wednesday: Rest day + Dance class
- Thursday: ~3 mile run, 25:13 (8:23 = average mile time) + ~1 mile walk, 18:02 + 3 x ~50 meter sprints
- Friday: Day 2 Lifting, Off-season program
- Saturday: 20 minute “elliptical” + 10 minute incline treadmill walking (I used a new machine for this workout ["elliptical"]. It was super challenging! I cannot wait to give it another go!)
The Week of December 4th
- Sunday: ~2.60 mile run, 21:17 (8:11 = average mile time) My run, which was at night–dark & cold!–was followed by an ~.40 mile cool-down walk, ~7:00 and an ~.50 mile cool-down jog, ~5:00
- Monday: Day 1 Lifting, Off-season program
- Tuesday: 20 minute elliptical + Circuit: Dance gluteal routine (10 repetitions were completed for each “step.” After 1 set, I completed another set before switching sides, for a total of 2 sets per side, 4 sets total.) + 20 bodyweight squats + bridges (30 seconds each of regular, right-leg-up, left-leg-up, regular again)
- Wednesday: Day 2 Lifting, Off-season program
- Thursday: 3 mile treadmill run, ~25:30
- Friday: 1/2 of Day 3 Lifting, Off-season program + 15 minute light elliptical
- Saturday: Rest day
The Week of December 11th
- Sunday: 2 mile treadmill run, ~17:00 + 1/2 of Day 3 Lifting, Off-season program (Some lifts were exchanged for different exercises based on what equipment was available at the gym.)
- Monday: Day 1 Lifting, Off-season program + 10 minute light elliptical (I believe this ’10 minute light elliptical’ took place today; however, because I have not been updating my Workout Log frequently, this may have occurred on Wednesday.)
- Tuesday: ~3.10 mile run, 24:46 (8:03 = average mile time) + 5 sprints
- Wednesday: Day 2 Lifting, Off-season program
- Thursday: 5 minute treadmill run + 20 minute elliptical + 5 minute treadmill run, for a total of 30 minutes of cardio
- Friday: Day 3 lifting, Off-season program
- Saturday: Rest day
The Week of December 18th
- Sunday: ~3.10 mile treadmill run, ~26:00 (I began and ended this run with ~1/2 mile walk, which totals the treadmill workout ~3.60 miles, ~41:00 minutes.) + 10 burpees (no pushup)
- Monday: Day 1 lifting, Off-season program
- Tuesday: ~2.30 run, 18:38 (8:05 = average mile time) + 3 sprints
- Wednesday: Day 2 lifting, Off-season program
- Thursday: 25 minute elliptical + 10 burpees (pushup)
- Friday: Day 3 lifting, Off-season program
- Saturday: ~4.15 mile treadmill run, ~36:00 (I began and ended this run with ~1/2 mile walk, which totals the treadmill workout to ~4.65 miles, ~50:00.) + 11 burpees (pushup)
The Week of December 25th
- Sunday: ~3.05 mile walk with Dad, 47:00 (average mile time = 15:28)
- Monday: 25 minute Matrix machine (15 minutes forward + 10 minutes backward) + Weight circuit, 3 sets of: Back squat (65, 85, 95 x8), Dumbbell bench press (12, 15, 20 each hand x8), Side-lying external rotation (6 x 15 each side) + 25 Roman chair crunches + 30 cross-legged crunches (15 alternating right side/left side)
- Tuesday: Day 1 lifting, Off-season program + 3 x 200 meters (46, 45, 40 seconds) + 2 x 100 meters (The 200 meter and 100 meter repeats were completed at approximately 75% speed–”striders.” I focused on maintaining a comfortably hard pace and having quick feet.)
- Wednesday: ~3 mile treadmill run, ~25:30 (I began and ended this run with ~1/2 mile walk, which totals the treadmill workout to ~4 miles, ~40:00 minutes.) + 12 burpees (pushup)
- Thursday: ~3.10 mile run, 31:02 (average mile = 10:05) (My average mile time is slow because this run was completed with a few of my cross country teammates and one of my cross country coaches. My cross country coach showed my teammates and I the new course for the home cross country meet. We walked (and stopped) at some points during the run to discuss the course and because the terrain was rugged.) + Day 2 lifting, Off-season program
- Friday: 40 minute Matrix + 20 minute stair-stepper
- Saturday: ~.80 mile warm-up jog, 7:23 (9:25 = average mile time) + dynamic stretch + 3 build-ups + 12 sand hills (3 sets x 4 hills, with a short break in between sets) + ~.80 mile cool-down jog, 7:15 (9:01 = average mile time)
The Week of January 1st
- Sunday: Rest day
- Monday: Day 1 Lifting, Off-season program
- Tuesday: ~3 mile treadmill run, ~25:20 (I began and ended this walk with ~5 minute walks, totaling the treadmill workout to ~3.75 miles, ~35:20.)
- Wednesday: Day 2 Lifting, Off-season program + Dance class
- Thursday: 2 mile treadmill run (I do not remember my time for this treadmill run.) + 2 sets of: 12 (total, 6 each leg) lunges with 15 pound dumbbells in each arm (20 pound dumbbells in each arm for second set), 5 bodyweight squats, repeat, 15 prone-w arm exercises
- Friday: Day 3 Lifting, Off-season program
- Saturday: Rest day
The Week of January 8th
- Sunday: ~3.10 mile run, 28:04 (average mile time = 9:02)
- Monday: Day 1 Lifting, Off-season program (Back squat was tested today; I tested 125 pounds x 3 repetitions.)
- Tuesday: Coach Dall Workout: ~2.15 mile run, 18:33 (8:40 = average mile time) + 6 x 100 meter striders (For these striders, I focused on leaning forward and having quick arms and feet. The recovery between these striders was “walking back” 100 meters.) + 3 x 4 bleachers, with 4 abs/core exercises in between each set + ~1.10 mile run, 9:01 (8:24 = average mile time)
- Wednesday: Rest day
- Thursday: Workout 1: 20 minute elliptical + 4 total sets of (I completed 2 sets of the first three exercises followed by 2 sets of the last two exercises, and then I repeated this routine.): overhead squats (5 repetitions), dumbbell row (10 repetitions each arm with 15, 20, 20, 20/25 pounds), dumbbell step-ups (6 repetitions each arm with 20, 20, 20, 25 pounds in each hand), barbell press (5 repetitions with 35, 40, 40, 45 pounds), core exercises (1-right side/left side plank with 5 leg raises each side, 2-prone plank opposite hand/leg “marches,” 10 marches each side; each core exercise counted as 1 set) Workout 2: ~3 mile treadmill run, ~26:12
- Friday: Day 3 Lifting, Off-season program (Power clean and bench press were tested today; I tested 75 pounds x 7 repetitions for power clean and 80 pounds x 4 repetitions for bench press.)
- Saturday: 20 minute elliptical + 4 total sets of (Between sets 2 and 3 and after set 4, I completed 25 regular Roman chair crunches + 26 right side/left side Roman chair crunches.): overhead squats (5 repetitions), dumbbell lunge (6 repetitions each leg with 15, 15, 20, 20 pounds in each hand), Prone-W arm exercise (10 repetitions with 5, 5, 6, 6 pounds in each hand), DL RDL,also known as “Dead Leg Romanian Deadlift,” (5 repetitions with 65, 75, 80, 80 pounds) + ~1 mile cool-down treadmill run, ~9:00 (Pace on treadmill: .25 mile @ 6.5, .10 mile @ 6.6, .10 mile @ 6.7, .10 mile @ 6.8, .10 mile @ 6.9, .10 mile @ 7.0, .10 mile @ 7.0 + 1% incline, .15 mile @ 7.0 + 2% incline)
The Week of January 15th
- Sunday: Cardio Day, Short, Continuous Run + Hills: ~2.60 mile treadmill run, ~24:04 (The total treadmill workout was ~3.60 miles, ~37:08, as I began and ended my workout with a half mile walk.)
Here is how my workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.50 | 4.5 | 0 |
| 0.50-1.00 | 6.5 | 0 |
| 1.00-1.25 | 7 | 3 |
| 1.25-1.40 | 6 | 0 |
| 1.40-1.65 | 7 | 3 |
| 1.65-1.80 | 6 | 0 |
| 1.80-2.05 | 7 | 4 |
| 2.05-2.20 | 6 | 0 |
| 2.20-2.45 | 7 | 5 |
| 2.45-2.60 | 6 | 0 |
| 2.60-3.10 | 6.5 | 0 |
| 3.10-3.60 | 4.5 | 0 |
- Monday: Strength Day (+ Cardio Day, Endurance): Workout 1: 30 minute elliptical + 15 minute incline treadmill walking *The importance of recovery was reiterated to me through today’s elliptical session. For part of my elliptical workout, I did resistance intervals, where I would be ‘on’ for 1 minute at a particular level of resistance and ‘off’ for 30 seconds. However, during my 30 second recovery period, I did not lower the level of resistance from my ‘on’ period; therefore, the recovery period did not feel like recovery, and I totally lost my form and intensity during the 30 second recovery periods. In the future, I need to remember that recovery periods are meant for recovering, but I also need to remember that they are still part of the workout and require a conscious effort. In order to give this conscious effort, I need to ‘lower the resistance.’ Workout 2: Day 1 Lifting, NEW Off-season program
- Tuesday: Cardio Day, Speed: ~1 mile treadmill warm-up jog + 3 sets of: 3 x ~30 meter starts, 5 overhead squats, plank dumbbell row (5 repetitions each arm with 15 pounds in each hand), dumbbell lunges (5 repetitions each leg with 15 pounds in each hand), 4 stairs + ~1 mile treadmill cool-down jog *This workout was challenging because it encompassed mostly “new to my body” exercises–the starts and the stairs. The stairs were the quickest and most difficult part of this workout. Overall, I enjoyed this workout because it included a variety of exercises and because I worked my body in unfamiliar ways.
My warm-up and cool-down jogs went like this:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.50 | 6.5 | 0 |
| 0.50-0.60 | 6.6 | 0 |
| 0.60-0.70 | 6.7 | 0 |
| 0.70-0.80 | 6.8 | 0 |
| 0.80-0.90 | 6.9 | 0 |
| 0.90-1.00 | 7 | 0 |
- Wednesday: Strength Day: Day 2 Lifting, NEW Off-season program
- Thursday: Cardio Day, Long Run: ~3.00 mile treadmill run, ~26:35 (The total treadmill workout was ~3.50 miles, ~33:25, as I began and ended my workout with a quarter-mile walk.) *The pace of this long run, although not too terribly fast, was fast enough that it really worked my legs and tested my mental toughness. I feel as if by pushing through the entire run, but especially the last .60 mile, I made an accomplishment. Finishing this long run left a smile on my face, and as I usually feel after a workout, I am happy I started it and completed it.
Here is how my workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.75 | 6.5 | 0 |
| 0.75-0.85 | 6.6 | 0 |
| 0.85-0.95 | 6.7 | 0 |
| 0.95-1.05 | 6.8 | 0 |
| 1.05-1.15 | 6.9 | 0 |
| 1.15-1.75 | 7 | 0 |
| 1.75-2.25 | 6.5 | 0 |
| 2.25-2.35 | 6.6 | 0 |
| 2.35-2.45 | 6.7 | 0 |
| 2.45-2.55 | 6.8 | 0 |
| 2.55-2.65 | 6.9 | 0 |
| 2.65-3.15 | 7 | 0 |
| 3.15-3.20 | 7.5 | 0 |
| 3.20-3.25 | 8 | 0 |
| 3.25-3.50 | 4.5 | 0 |
- Friday: Strength Day (+ Cardio Day): 20 minute elliptical + 3 sets of: 10 overhead squats, power clean (50 pounds x 6 repetitions, 50 x 6, 50 x 8), standing dumbbell row (10 pounds in each hand x 10 repetitions), Roman chair crunches (10 regular crunches + 20 alternating right side/left side crunches), split squat jumps (6 repetitions each leg) *Last week, my rest day was taken on Wednesday due to a day-long field trip, instead of taken on my typical rest day of Saturday or Sunday. This past weekend, instead of taking an additional rest day, as I strive to workout six days a week, I worked out on both Saturday and Sunday. I usually do not like to do this, and so in order to prevent myself from having to workout both days of the weekend this weekend, I have worked out nine days in a row instead of my usual six or seven. Today’s workout reflected how tired my body is from not only working out nine days in a row, but also from a lack of enough sleep. Additionally, I worked out on a completely empty stomach that was screaming for food. While I attempted to be intense during my workout, these factors caused my workout to be a challenge.
- Saturday: Rest day
The Week of January 22nd
- Sunday: Cardio Day, Short, Continuous Run + Hills: ~3.00 mile treadmill run, ~27:20 (The total treadmill workout was ~3.50 miles, ~34:10, as I began and ended my workout with a quarter mile walk.)
Here is how my workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.75 | 6.5 | 0 |
| 0.75-1.00 | 7 | 3 |
| 1.00-1.15 | 6 | 0 |
| 1.15-1.40 | 7 | 4 |
| 1.40-1.55 | 6 | 0 |
| 1.55-1.80 | 7 | 5 |
| 1.80-1.95 | 6 | 0 |
| 1.95-2.20 | 7 | 5 |
| 2.20-2.35 | 6 | 0 |
| 2.35-2.60 | 7 | 6 |
| 2.60-2.75 | 6 | 0 |
| 2.75-3.25 | 6.5 | 0 |
| 3.25-3.50 | 4.5 | 0 |
- Monday: School was cancelled today, so my weight training session was cancelled also. Because of the cancellation, I decided to combine a little strength training with a little cardio training for my workout, which looked like this: 16 minute elliptical (I would have elliptical-ed for 20 minutes, but I went to the gym with my dad, and I wanted to make sure that I had time to finish my weights workout.) + 3 sets of: Circuit 1- 10 overhead squats + bench press (Set 1: 10 repetitions x 65 pounds; Set 2: 10 x 65; Set 3: 7 x 65, 3 x 60); Circuit 2- back squat (Sets 1, 2, 3: 10 repetitions x 75 pounds) + Roman chair crunches (20 regular crunches + 20 alternating right side/left side crunches); Circuit 3- barbell complex (Set 1: 6 repetitions x ~30 pounds; Set 2: 6 x ~35; Set 3: 6 x ~40) + dead bug abs exercise (30 total movements with 2.5 pounds in each hand); + 1 set of back squat (10 repetitions x 75 pounds) + 1 set of bench press (10 repetitions x 65 pounds) + 30 bodyweight squats
- Tuesday: Cardio Day, Long Run: ~4.40 miles, ~38:35 (The total treadmill workout was ~5.00 miles, ~46:00, as I began my workout with a quarter mile walk and ended my workout with an ~.35 mile walk. The time may be a little off for this workout, as this workout was difficult to remember!).
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.75 | 6.5 | 0 |
| 0.75-0.85 | 6.6 | 0 |
| 0.85-0.95 | 6.7 | 0 |
| 0.95-1.05 | 6.8 | 0 |
| 1.05-1.15 | 6.9 | 0 |
| 1.15-1.65 | 7 | 0 |
| 1.65-2.15 | 6.5 | 0 |
| 2.15-2.25 | 6.6 | 0 |
| 2.25-2.35 | 6.7 | 0 |
| 2.35-2.45 | 6.8 | 0 |
| 2.45-2.55 | 6.9 | 0 |
| 2.55-4.00 | 7 | 0 |
| 4.00-4.10 | 7.1 | 0 |
| 4.10-4.20 | 7.2 | 0 |
| 4.20-4.30 | 7.3 | 0 |
| 4.30-4.40 | 7.4 | 0 |
| 4.40-4.55 | 7.5 | 0 |
| 4.55-4.60 | 8 | 0 |
| 4.60-4.65 | 8.5 | 0 |
| 4.65-5.00 | 4.5 | 0 |
- Wednesday: Strength Day: Day 3 Lifting, NEW Off-season program
- Thursday: Cardio Day, Short, Continuous Run + Speed: ~2.50 mile treadmill workout, ~21:20 (The total treadmill workout was ~3.00 miles, ~28:10, as I began and ended my workout with a quarter mile walk.) + 5 stairs
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.50 | 6.5 | 0 |
| 0.50-1.00 | 7 | 0 |
| 1.00-1.10 | 7.1 | 0 |
| 1.10-1.20 | 7.2 | 0 |
| 1.20-1.30 | 7.3 | 0 |
| 1.30-1.40 | 7.4 | 0 |
| 1.40-1.50 | 7.5 | 0 |
| 1.50-2.00 | 7 | 0 |
| 2.00-2.10 | 7.1 | 0 |
| 2.10-2.20 | 7.2 | 0 |
| 2.20-2.30 | 7.3 | 0 |
| 2.30-2.40 | 7.4 | 0 |
| 2.40-2.45 | 7.5 | 1 |
| 2.45-2.50 | 8 | 2 |
| 2.50-2.75 | 6.5 | 0 |
| 2.75-3.00 | 4.5 | 0 |
- Friday: Strength Day: Day 1 Lifting, Off-season program
- Saturday: Cardio Day, Long Run: ~3.30 mile treadmill run, ~28:45 (The total treadmill workout was ~3.80 miles, ~35:25, as I began and ended my workout with a quarter mile walk.)
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.75 | 6.5 | 0 |
| 0.75-0.85 | 6.6 | 0 |
| 0.85-0.95 | 6.7 | 0 |
| 0.95-1.05 | 6.8 | 0 |
| 1.05-1.15 | 6.9 | 0 |
| 1.15-1.65 | 7 | 0 |
| 1.65-1.75 | 7.1 | 0 |
| 1.75-1.85 | 7.2 | 0 |
| 1.85-1.95 | 7.3 | 0 |
| 1.95-2.05 | 7.4 | 0 |
| 2.05-2.55 | 7.5 | 0 |
| 2.55-2.65 | 7.4 | 0 |
| 2.65-2.75 | 7.3 | 0 |
| 2.75-2.85 | 7.2 | 0 |
| 2.85-2.95 | 7.1 | 0 |
| 2.95-3.05 | 7 | 0 |
| 3.05-3.45 | 6.5 | 0 |
| 3.45-3.55 | 8 | 0 |
| 3.55-3.80 | 4.5 | 0 |
The Week of January 29th
- Sunday: Rest day
- Monday: Strength Day: Day 2 Lifting, Off-season program
- Tuesday: Cardio Day, Long Run + Speed: ~3.65 mile run, ~32:07 (8:51 = average mile time) + 4 x ~100 meter “quick feet” sprints (approximately 23, 22, 22, 21 seconds for each repetition)
- Wednesday: Strength Day: Day 3 Lifting, Off-season program
- Thursday: Rest day
- Friday: Strength Day: Day 1 Lifting, Off-season program
- Saturday: Cardio Day: 5 minute warm-up on Matrix machine + ~30 minute elliptical (My elliptical workout mixed components of a long run, hills, and speed.) + 2 x 10 burpees (pushup)
The Week of February 5th
- Sunday: Cardio Day, Short, Continuous Run: ~3.00 mile treadmill run, ~25:35 (The total treadmill workout was ~3.50 miles, ~32:00, as I began and ended my workout with a quarter mile walk.)
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.50 | 6.5 | 0 |
| 0.50-1.00 | 7 | 0 |
| 1.00-1.25 | 7.5 | 0 |
| 1.25-1.50 | 8 | 0 |
| 1.50-2.00 | 6.5 | 0 |
| 2.00-2.50 | 7 | 0 |
| 2.50-2.75 | 7.5 | 0 |
| 2.75-3.00 | 8 | 0 |
| 3.00-3.15 | 6.5 | 0 |
| 3.15-3.25 | 8.5 | 0 |
| 3.25-3.50 | 4.5 | 0 |
- Monday: Strength Day: Day 2 Lifting, Off-season program
- Tuesday: Cardio Day: 30 minute elliptical
- Wednesday: Strength Day (+ Cardio Day): Day 3 Lifting, Off-season program + 20 minute elliptical
- Thursday: Cardio Day: ~2.75 mile treadmill run, ~24:00 (The total treadmill workout was ~3.25 miles, ~30:50, as I began and ended my workout with a quarter mile walk.)
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 4.5 | 0 |
| 0.25-0.50 | 6.5 | 0 |
| 0.50-0.60 | 6.6 | 0 |
| 0.60-0.70 | 6.7 | 0 |
| 0.70-0.80 | 6.8 | 0 |
| 0.80-0.90 | 6.9 | 0 |
| .90-1.75 | 7 | 0 |
| 1.75-1.85 | 7.1 | 0 |
| 1.85-1.95 | 7.2 | 0 |
| 1.95-2.05 | 7.3 | 0 |
| 2.05-2.15 | 7.4 | 0 |
| 2.15-2.20 | 7.5 | 0 |
| 2.20-2.25 | 7.6 | 0 |
| 2.25-2.35 | 7 | 0 |
| 2.35-2.45 | 6.9 | 0 |
| 2.45-2.55 | 6.8 | 0 |
| 2.55-2.65 | 6.7 | 0 |
| 2.65-2.75 | 6.6 | 0 |
| 2.75-3.00 | 6.5 | 0 |
| 3.00-3.25 | 4.5 | 0 |
- Friday: Cardio Day: ~3.25 mile treadmill run, ~28:00
Here is how my treadmill workout broke down:
| Distance (mi) | Pace (mph) | Incline |
| 0-0.25 | 6.5 | 0 |
| 0.25-0.35 | 6.6 | 0 |
| 0.35-0.45 | 6.7 | 0 |
| 0.45-0.55 | 6.8 | 0 |
| 0.55-0.65 | 6.9 | 0 |
| 0.65-1.15 | 7 | 0 |
| 1.15-1.25 | 7.1 | 0 |
| 1.25-1.35 | 7.2 | 0 |
| 1.35-1.45 | 7.3 | 0 |
| 1.45-1.55 | 7.4 | 0 |
| 1.55-1.65 | 7.5 | 0 |
| 1.65-1.75 | 7.6 | 0 |
| 1.75-1.85 | 7.7 | 0 |
| 1.85-1.95 | 7.8 | 0 |
| 1.95-2.05 | 7.9 | 0 |
| 2.05-2.10 | 8 | 0 |
| 2.10-2.15 | 8.5 | 0 |
| 2.15-2.25 | 6 | 0 |
| 2.25-2.35 | 6.5 | 0 |
| 2.35-2.45 | 6.6 | 0 |
| 2.45-2.55 | 6.7 | 0 |
| 2.55-2.65 | 6.8 | 0 |
| 2.65-2.75 | 6.9 | 0 |
| 2.75-2.85 | 7 | 0 |
| 2.85-2.90 | 8 | 0 |
| 2.90-3.00 | 8.5 | 0 |
| 3.00-3.10 | 6 | 0 |
| 3.10-3.25 | 6.5 | 0 |
- Saturday: Cardio Day: 20 minute elliptical + 2 x Women’s Health Leg/Booty Workout
