Last Week’s Workouts

on November 3, 2013
in All Posts

Although the Half Ironman is over, I thought it would be fun to continue the traditional of Last Week’s Workouts. It helps me stay accountable; plus, it gives a nice snapshot of what my week was like, at least in terms of healthy living.

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Here’s what I did this week:

 

Monday – Off (recover)

Tuesday – Off (recover)

Wednesday – 1 hour yoga

Thursday –2.2 mile run

Friday – 45 minute kettlebell class

Saturday – 4 mile run

Sunday – 1000 yard swim

 

I was so shocked by how great I felt after the race. I was sore on Monday but not so bad on Tuesday.  By Wednesday, I felt normal.  Amazing!  I must admit that today’s swim felt a little rough – I was aiming for 2500 yards but quickly realized that I should pull it back.

 

Here’s the swim workout that I did – it was fun!

 

1000 Yard Swim Workout

Warm-up: 100 yards, easy

Kick Drill: 2 x 50

Set 1: 10 x 50, every other one fast, 5 seconds rest in between each

Set 2: 2 x 100, 15 seconds rest in between

Cool down: 100 yards, easy

 

Random photo of Henry decapitating my Play-Doh duck:

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Although I am not training for anything in particular right now, I decided to keep following a ‘training plan.’ I stay on track much better if I have a plan.  Otherwise, I tend to slack off or fall into the trap of only doing one type of workout – usually running – which always sets me up for injury. So I created this plan to follow for the rest of the month:

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My goals are to do a mixture of regular yoga, kettlebells, swimming, and running.  I didn’t build in any rest days because I’d rather just skip days as needed than plan for them.

 

There’s two other important elements – daily checks for salads and water.  I’ve been slacking on vegetables (story of my life) and water (subplot of my life). Putting these items on the plan will DEFINITELY help hold me accountable for veggies and H2O.  It doesn’t hurt that the plan is on the fridge!

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Are you intrinsically focused and motivated or do you have to do little tricks like a homemade training plan to stay on top of your goals?  I definitely strive to create an atmosphere of motivation – otherwise, it’s all over and the excuses begin!

{ 24 comments }

 

  • Katie November 3, 2013, 8:06 pm

    I keep buying different water bottles. I find that different sizes/styles work for different things. My current favorite is a plastic cup/lid with plastic straw, think like a gas station fountain pop drink, but all plastic. I tend to sip from it without realizing, which is a great thing!! Also, how do you find yourself low on veggies? I just assumed as a vegetarian that you naturally HAD to eat lots of veggies? Not a judgmental question, just a curious one.

    • Caitlin November 4, 2013, 11:03 am

      A healthy vegetarian would 🙂 Just as a healthy omnivore would. I fall into the peanut-butter-sammie for dinner trap a lot, which is a shame because when I’m eating really thoughtfully, I usually eat a lot of veggies with dinner.

    • Margaret November 4, 2013, 2:53 pm

      I’ve often referred to myself as a “carbitarian” – a vegetarian who relies too heavily on things like pasta and sandwiches! Although I’m vegetarian for a lot of reasons (including moral/philosophical), I also think that, if done well, it’s potentially the most healthy diet – but it’s definitely possible to have an unhealthy vegetarian diet, I’ve done it a lot!

  • Michelle @ A Healthy Mrs November 3, 2013, 8:10 pm

    I mentally plan to workout everyday, so that when I miss a day for a legit reason it doesn’t matter, and I end up doing about 5 workouts a week. If I plan rest days, that number usually ends up dropping to 3-4.

  • Anna {Herbivore Triathlete} November 3, 2013, 8:15 pm

    I absolutely have to have a plan! It can be vague and I don’t follow it to the letter. Right now I take spin class on Wed & Fri mornings, go to strength classes on Tues & Thur evenings and run at least two days per week, usually Sat & Sun. I tend to take Mondays off completely due to working late.

    Of course this changes depending on upcoming races; I will add swimming in two days per week and take something else out once triathlon season approaches.

  • Katie @ Talk Less, Say More November 3, 2013, 8:45 pm

    I’ve been thinking that I need to create a training plan for myself because I do so much better when I’m following some kind of plan too!

  • Sara @ LovingOnTheRun November 3, 2013, 8:48 pm

    I love training plans! They really help me stay on top of things and keep me focused on my workouts throughout the week, but I have noticed sometimes I get obsessed with them and HAVE to get it done or else – so I am trying to learn to be more “go with the flow”

  • Autumn November 3, 2013, 9:22 pm

    I have to plan to succeed. I must sign up and pay for classes to help motivate me. I’m also working on eating more veggies and more home cooked meals. I plan a menu with built in leftover food days to make sure I use up everything. This plan really works for me.

  • Mandy @ Eat Pray Grow November 3, 2013, 9:53 pm

    Interesting idea not to schedule rest days; are you still planning on taking a certain number of rest days (like 1 or 2 per week) and just playing it by ear which days to take off? Or do you feel like you could exercise every day and feel totally fine?

  • Ali November 3, 2013, 10:20 pm

    I’m a girl that needs a plan, too. In the off season, I fall into the habit of “I need the rest” unless I can see on a calendar that I’ve been resting for weeks! Even just recording what I’ve done at the end of each week keeps me accountable, going into the next.

  • Rachel W November 4, 2013, 6:08 am

    Congrats on the half ironman! You’re my hero!

    That salad also looks amazing– what all is in there?

  • Grace @ Grace Dishes November 4, 2013, 7:30 am

    I think I’m pretty focused regardless of having a plan or not but it’s nice to have a legitimate written down plan though to keep it in perspective.

    That’s great that your recovery went so well from your Half Ironman!

  • Elizabeth @ Positive Change November 4, 2013, 8:04 am

    I am pretty much focused and don’t really need any tricks. I do follow a plan when training for something specifically but I am still focused to get the workout done with or without the plan. Yummy looking salad!

  • Alexandra November 4, 2013, 9:41 am

    ” I’ve been slacking on vegetables (story of my life) and water (subplot of my life)” –> hahaha too true 😉

    My tricks: I write goals of what I would like to accomplish that week (2 runs, 2 stength sessions, 2 swim) and get ’em done. Sometime I will plan which days to do what, and sometimes I don’t.
    I also have a rule, which is silly and weird… don’t judge: “No showering unless it is after workout.” Hygiene and social norms will force me to go work out, and shower 😉

    • Liza November 4, 2013, 3:50 pm

      Haha! I love that rule!

  • Aerevyn November 4, 2013, 11:52 am

    I love this question!

    I used to feel lame or weak that I couldn’t do healthy things for the intrinsic goodness of it. It’s good to know that other people need to do a periodic refocus to stick with it. My workplace has rolled out great incentives for eating healthy and being more active and I’ve been able to lose 35 pounds this year and feel sooo much better. And I’ve been able to do this by walking around with a pedometer and keeping a diary of the food I eat and how much water I’m drinking.

    To drink enough water (I never notice that I’m thirsty!) I put out a 3 quart pitcher of water on the kitchen counter and drink it each time I pass by.

  • Ali November 4, 2013, 12:28 pm

    I have the same story in my life with having a hard time getting in actual veggies and water. Maybe a salad a day is what I need to do too.

  • Janelle November 4, 2013, 1:40 pm

    If I want to work out more than just a random, once-in-awhile, when I feel like it workout, I need a plan! I don’t currently have a plan, though… so I should get on that! An hour of yoga sounds amazing right now. Also, I need to work on the veggies too!

  • Sydney @ Trust the Skinny Cook November 4, 2013, 2:30 pm

    My plans have to have major flexibility if I want them to stick. If I make it too specific, ill only last a week or two! I was so impressed with how you kept up with the HIM plan. I failed miserably at maintaining my marathon plan :/

  • Jennifer November 4, 2013, 2:45 pm

    My goal for this month is to drink more water because I’ve realized I don’t even come close to drinking what I need to. I have a calendar on my refrigerator and took it two steps further – downloading a free app (“Waterlogged”) to track my water consumption, and a sidebar on my blog to increase accountability! The more I read about water and why it is so good for me, I realize that it needs to be right up there in importance with healthy eating and exercise. Plus it is kind of an easy problem to fix. 🙂

  • Shelly November 4, 2013, 3:50 pm

    I love that loose planning idea! I might try it! I also love that you are okay with skipping a workout. I am struggling with heavy feelings of guilt when I plan workouts and then don’t do them. I suppose being a busy mom helps with that.

  • Katie November 4, 2013, 4:44 pm

    I just watched Fat, Sick and Nearly Dead and bought a juicer because of it. I remember a few posts you had discussing this too, and I was just wondering if you’re still continuing to juice (regularly or nonregularly) and if you’ve seen an improvement in your energy or whatnot from it
    🙂

    • Caitlin November 5, 2013, 1:24 pm

      I don’t juice regularly anymore so I can’t weigh in – I love to juice occasionally but it’s a lot of prep work and very messy.

  • Taylor @ Single-tracked Mind November 4, 2013, 5:43 pm

    I have a Wednesday rule: after an all-out half marathon or full marathon, I can’t walk/function until Wednesday. Good week of workouts!

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