Workout Wednesday

Once I hit the point in this pregnancy where running was causing me more stress and pain than any benefits, I turned to finding ways to use HIIT workouts and weights to stay active and burn all the crazy off! 

I began using a training plan that was having me lift a lot of heavy weights, which at the time was helping me feel awesome!  I was able to maintain the muscle that I had and I was leaving the gym sweaty and with that spent feeling I loved after a long run or speed work.  However, not being a trainer, I got to a point where I was doing/lifting too much (hello weight Russian Twists at 20+ weeks probably not smart) and I had to scale back.

Sticking with my goal of staying active and maintaining as much strength/core strength, I started then using kettlebells more in each workout.  I started using kettlebells after I had our second daughter and loved the way I felt stronger and tighter through my core. 

The past few weeks I have been part of a 30 Day Challenge with Fit Mom Strong Mom.  I love the way that Jen started us by taking us back to basics...lunges, squats, nothing fancy but boy is it working!  Even though I'm pregnant doesn't mean I don't crave the feeling of an awesome workout or sore muscles! 

This is the third week and not only am I excited to be back exercising after a nasty cold but I'm just loving that I am still active now in my 8th month! 

My goal is to take each week as it comes....and really would love to be sweating it up at the gym the day before I go in! 

Let's Talk Training

I haven't done one of these posts in about forever so I figured now that race day is on Sunday then now would be a good time!  Lol!  One thing that I always strive to do...and please know that I am in no way perfect at this...is to balance strength training and running.  I find that this has kept me relatively injury free for the past 16 years that I have been running.  Even as a catcher for many many years I have focused on strengthening my legs to prevent any injury to my knees, so transitioning this into running injury free it made sense.

My goal has been to get in at least 3 strength training sessions each week and 3-4 runs varying in length.  Now because I have an hour from when the gym opens to when I need to leave, this sometimes means that I am doing either a run or strength training at home.  For my half marathon training I have been following the "Own It" plan from the Train Like a Mother book.  Now I'm not certain I am going to "own" Sunday's race but I really like the intensity of the plan!  For strength training this month I have been following the workouts from my BeFit calendar (stay tuned for a giveaway next week!).  I feel like I go through waves with workouts.  I try to vary them but I am much better when I have a plan to follow.  After this race I'm planning on cutting down my miles (for a bit) and focusing more on strength and speed work.  Here is what last week looked like for me (It was my last week before tapering for this weekend's race):

Monday: 3 miles easy...Did these on the treadmill at the gym and then added in Dynamic Strength for two rounds

Tuesday: 4 miles (2 mid miles at race pace)
Wednesday: I rode the bike for 20 minutes to warm-up (actually wake up I mean) and then Cardio Extreme for 2 rounds.
Thursday: 5 mile ladder workout...I had forgotten how much I love ladder workouts!  Added bonus is that it helps make the miles fly by!
Friday: Another bike session to warm up and then Total Body Shred for 2 rounds.
Saturday: 10 miles...I met up with my friends at Marathon Sports on their "field trip" to my area to run!  I LOVE running with others especially when I have had a lot of solo long runs!  I can only talk to myself so much!

Sunday: REST....well as much as you can when you have chores and children!

Do you work in strength training into your week?  How often?  What does it look like?

I also wanted to share that I was featured on the Fit Mom Strong Mom page as today's Strong Momma!  I'm excited to be a part of this group!  They were so cute in sending me a fun good luck charm for this Sunday's race!

Work It out Wednesday

Today I went back to an oldie but goodie workout to get my heart rate soaring and still fit in weights. With Runner's Reset I am trying to stick to committing 3 days to weights understanding that I need to retrain my body and my metabolism.  Here is what today looked like...The supersets are exercises done one after another 3 times. For example: 12 lunges, 12 shoulder raises, 12 bicep curls then repeat 3 times.
10 min run @ 8 min mile pace
Superset #1
walking lunges (out and back), lateral raises, hammer curls, abs
Superset #2
chest press, reverse fly, tricep kickbacks one armed
abs
10 sprints....8.5 speed with a 3.0 incline (20sec on and 20 sec off)
Superset#3
one-legged squat, front raises, bicep curls, abs
Superset#4flies, tricep extensions, upright row
abs
10 min bike
stretch

Normally I would go and do another 2 supersets and 10 more minutes but it was getting close to 6am and I knew I had to get home to start the day.  The basic premise is to keep your heart rate elevated the whole time.

I was able to get a good sweat on and still be done within an hour!  Score!!  
How do you fit in weights and cardio....or do you?