Training Schedule

Next Up: 8 mile Run for the Diamonds on Thanksgiving Day

Week 23

Monday, October 26 - 3 mile run morning, 60 minutes elliptical evening

Tuesday, October 27 - 45 minute spinning class, 4 mile run morning

Wednesday, October 28 - 7 mile tempo run morning, 3 mile run evening

Thursday, October 29 - 6.5 mile run evening

Friday, October 30 - 45 minute spinning class, 60 minutes hot vinyasa yoga

Saturday, October 31 – 10 mile long run morning

Sunday, November 1 - TBD

Week 22

Monday, October 19 - 50 minutes elliptical, 4 mile run

Tuesday, October 20 - 45 minute spinning class, 3 mile run

Wednesday, October 21 - 3 mile run morning, 7 mile tempo run evening

Thursday, October 22 - 2 mile run, 45 minute spinning class, 2 mile run

Friday, October 23 - 5 mile run morning

Saturday, October 24 - 4.5 mile run, 60 minute vinyasa yoga class, 3.5  mile run

Sunday, October 25 - 12 mile long run

Week 21

Monday, October 12 - 60 minutes easy elliptical

Tuesday, October 13 - 45 minute spinning class, 3 mile run

Wednesday, October 14 - 3 mile run, 45 minutes elliptical

Thursday, October 15 - 45 minute spinning class, 3 mile run

Friday, October 16 - 45 minute spinning class, 60 minutes hot vinyasa yoga

Saturday, October 17 - 6 mile morning run, 4 mile evening run

Sunday, October 18 - 6.5 mile run (with some fartlek intervals during the last 2 miles)

Week 20

Monday, October 5 - 30 minutes elliptical

Tuesday, October 6 - 45 minute spinning class, 20 minutes elliptical

Wednesday, October 7 - 4.25 mile run in the morning

Thursday, October 8 - 5 mile run after work, 3 x 10 push-ups, bicep curls, tricep dips, and abs

Friday, October 9 - 30 minutes elliptical

Saturday, October 10 - 10 mile run

Sunday, October 11 - 60 minutes elliptical intervals, 60 minutes vinyasa yoga

Week 19

Monday, September 28 – 30 minutes elliptical, 3 x 10 push-ups and abs

Tuesday, September 29 – 8 mile run in the morning

Wednesday, September 30 - 6 mile run in the morning

Thursday, October 1 – 4 mile run after work

Friday, October 2 - 30 minutes elliptical

Saturday, October 3 - 13.1 miles (Greta’s Gallop 1/2 marathon)

Sunday, October 4 - Lots of walking, 60 minutes vinyasa yoga

Week 18

Monday, September 21 - 60 minute vinyasa yoga

Tuesday, September 22 - 6.5 miles in the morning

Wednesday, September 23 - 5 miles in the morning

Thursday, September 24 - 8.5 miles after work

Friday, September 25 – 30 minutes elliptical, 3 x 10 push-ups and bicep curls

Saturday, September 26 - 11 miles

Sunday, September 27 - 6 miles in the morning, 60 minutes vinyasa yoga

Week 17

Monday, September 14 - 6 miles in the morning

Tuesday, September 15 - 45 minutes cycling class

Wednesday, September 16 - 8 miles in the morning

Thursday, September 17 – 7 miles in the morning

Friday, September 18 - Rest Day

Saturday, September 19 – 9.25 miles with Hannah!

Sunday, September 20 - 5 miles with Hannah!

Week 16

Monday, September 7 – 6 miles in 54:41 (9:06 mile pace)

Tuesday, September 8 - 30 minutes elliptical

Wednesday, September 9 – 7 miles easy in 1:07:30 (9:40 mile pace)

Thursday, September 10 – 30 minutes elliptical, abs.

Friday, September 11 - 4 miles easy, 3 x 10 push-ups, bicep curls, lunges, and abs.

Saturday, September 12 – 11 miles total (4 mile warm-up, 4 mile Fitness Games race in 31:19, 3 mile cool-down)

Sunday, September 13 - Pilates class, ~8-9 miles of walking

Week 15

Monday, August 31 – 30 minutes elliptical

Tuesday, September 1 – 3 easy, morning miles with Alma, long walk after work

Wednesday, September 2 – 40 minutes (about 4.5 miles?) with Alma before work, long walk in the evening

Thursday, September 3 – 3 x 10 lunges, calf raises, push-ups, tricep dips, abs

Friday, September 4 – 6 easy, morning miles with Karina in Central Park

Saturday, September 5 - 8 miles in 1 hour, 16 minutes (9:30/mile pace), abs

Sunday, September 6 - Rest Day, 3 x 10 lunges, calf raises

Week 14

Monday, August 24 – Still resting, quite a bit of walking though

Tuesday, August 25 - More walking

Wednesday, August 26 – 20 minute run, stretching, foam rolling

Thursday, August 27 - Long walk

Friday, August 28 – 30 minute run

Saturday, August 29 – Rest day

Sunday, August 30 – Moving Day! a.k.a. heavy lifting and many steps

Week 16

Monday, August 17 - 45 minte run with Nate

Tuesday, August 18 - 45 minutes elliptical at 80′s steriod gym

Wednesday, August 19 – 35 minute run, 20 minute cool-down walk

Thursday, August 20 – Rest day, ear infection, ugh

Friday, August 21 – Still resting…

Saturday, August 22 - Just walking

Sunday, August 23 - More Walking

Week 15

Monday, August 10 - 30 minutes elliptical, 60 minutes hot vinyasa yoga

Tuesday, August 11 - 7 mile run to Van Cortlandt Park, stretching, foam rolling

Wednesday, August 12 - 20 minutes elliptical, 3×10 lunges, calf raises, push-ups, tricep dips, and abs.

Thursday, August 13 - 40 minute run with Alma, stretching, foam rolling

Friday, August 14 - 20 minute run, stretching, foam rolling

Saturday, August 15 – 30 minute walk in Boston Commons

Sunday, August 16 – Long walk on the beach/boardwalk

Week 14

Monday, August 3 – 10 minutes rowing, 3 x 10 push-ups, lunges, calf raises, abs, foam rolling

Tuesday, August 4 - 45 minutes elliptical intervals, stretching

Wednesday, August 5 - 20 minute run, stretching, foam rolling

Thursday, August 6 - 60 minutes hot vinyasa yoga

Friday, August 7 - 25 minute run, stretching, foam rolling

Saturday, August 8 – 7.25 mile run, a TON of stretching and foam rolling, 3 x 10 push-ups, and ab routine.

Sunday, August 9 – Lots of walking, jogging, and cheering while spectating the Central Park triathlon, 3 x 10 bicep curls, lunges.

Week 13

Monday, July 27 - lunchtime walk, 30 minutes elliptical intervals, 3 x 10 push-ups, lunges, tricep dips, abs, planks

Tuesday, July 28 – 45 minute spinning class, abs, foam rolling

Wednesday, July 29 – 30 minutes elliptical intervals, full body strength workout

Thursday, July 30 - 60 minute pilates class

Friday, July 31 – 30 minutes elliptical intervals, full-body strength workout

Saturday, August 1 - mini strength routine: 3 x10 lunges, calf raises, push-ups, tricep dips, ab routine, 3 x 25 jumping jacks, and 25 mountain climbers, foam rolling.

Sunday, August 2 – 90 minutes elliptical, foam rolling.

Week 12

Monday, July 20 – 30 minute elliptical intervals (2 mins hard, 2 mins easy), 60 minutes vinyasa yoga

Tuesday, July 21 – 30 minute run, 20 minutes elliptical

Wednesday, July 22 – 30 minute elliptical intervals (1 min hard, 4 mins easy), 3 x 10 push-ups and lunges

Thursday, July 23 - 20 mins elliptical, 45 minute spinning class, ab routine, foam rolling.

Friday, July 24 – full-body strength routine, 12 minutes elliptical (short and sweet!).

Saturday, July 25 – Lots of walking (~9 miles total!), plus carrying heavy grocery bags = strength training, IT band stretches

Sunday, July 26 - Long walk (about 4 miles)

Week 11

Monday, July 13 - 35 minutes elliptical

Tuesday, July 14 – 58 minute run (6 miles), foam rolling, stretching, abs

Wednesday, July 15 - 30 minutes elliptical, stretching, foam rolling, abs, 3 x 10 push-ups, trigger point injections/meso-therapy

Thursday, July 16 – 60 minute walk, 60 minute vinyasa yoga class

Friday, July 17 - 60 minute easy elliptical

Saturday, July 18 - Long walk, 3 x 10 fly-aways and bicep curls (with grocery bags!)

Sunday, July 19 - 45 minute  run in Central Park

Week 10

Monday, July 6 – 25 minute run

Tuesday, July 7 - 30 minute run (very slow on treadmill)

Wednesday, July 8 - 60 minutes hot vinyasa yoga

Thursday, July 9 - 25 minute run, PT exercises/stretching, icing

Friday, July 10 -Rest Day

Saturday, July 11 - 35 minute run + 10 minute run with Alma, stretching, single-leg squats

Sunday, July 12 - 25 minute run

Week 9

Monday, June 29 - 25 minute run, stretching, foam rolling

Tuesday, June 30 – 1 mile run, 25 mins elliptical, 1 mile run, stretching, foam rolling, single leg squats

Wednesday, July 1 – 25 minute run, stretching, foam rolling, 3 x 10 lunges, single leg squats, push-ups, tricep dips, tricep extensions (15lb weights), abs.

Thursday, July 2 – 30 minutes elliptical, foam rolling, stretching, bicep curls (10 lb weights) , military press (10 lb weights), bent over rows (10 lb weights), single leg squats, and abs.

Friday, July 3 – push-ups, lunges, long walk.

Saturday, July 4 – Annual YMCA 4th of July 3 mile run (23:53) + warm-up, cool-down, and stretching.

Sunday, July 5 – Long walk, push-ups, tricep dips, lunges, squats, and abs.

Week 8

Monday, June 22 - Women’s Health “super set” workout, 30 push-ups, 30 squats, abs, 10 minutes rowing, icing, stretching, foam rolling

Tuesday, June 23 – 30 minutes elliptical, PT exercises, stretching

Wednesday, June 24 – Women’s Health “super set” workout, 30 push-ups, 30 squats, abs, 10 minutes elliptical, stretching

Thursday, June 25 – About 5 miles of walking throughout the day, 10 minutes rowing, abs, and foam rolling at the gym

Friday, June 26 - 25 minutes elliptical, 5 minutes rowing, foam roller

Saturday, June 27 - 25 minute run in Wilkes-Barre, stretching

Sunday, June 28 - 3 x 10 lunges, push-ups, squats, tricep dips, abs, long walk

Week 7

Monday, June 15 - 45 minute SHRED class (!!!), 20 minutes elliptical

Tuesday, June 16 - 25 minutes elliptical, 5 minutes rowing, 3×10 lunges, 3×10 push-ups

Wednesday, June 17 - 80 minutes running, lots of stretching. I swear I’m not crying wolf about this “hamstring injury”. Painful for the first 30 minutes, felt much better after.

Thursday, June 18 - 60 minutes Hot Vinyasa Yoga. I’m a puddle by the end of class….

Friday, June 19 – Women’s Health “superset” strength workout, followed by 30 squats, 30 push-ups, abs, hamstring PT exercises, and stretching.

Saturday, June 20 – Run with Alma! 58 minutes of running total, PT exercises, 20 push-ups, stretching, icing

Sunday, June 21 – 60 minute walk/run combo, stretching, foam rolling, icing. Leg did not feel good :-(

Week 6

Monday, June 8 – Women’s Health “Super Set” workout, 3×10 squats, 3×10 push-ups, abs, IT band stretching & strengthening, 30 minutes elliptical

Tuesday, June 9 – 30 minutes elliptical, 1 hour physical therapy appointment

Wednesday, June 10 – Corporate Challenge (3.5 miles) + warm-up/cool-down, IT band stetching

Thursday, June 11 – Women’s Health “Super Set” workout, 3×10 push-ups, abs, 10 minutes rowing, IT band stretching & strengthening

Friday, June 12 – 30 minute walk, 3 x 10 lunges, calf raises, squats, push-ups, tricep dips, and abs.

Saturday, June 13 & Sunday, June 14 – jogging around while triathlon spectating/cheering in Montauk, Long Island. 3×10 lunges, squats, calf raises, and push-ups.

Week 5

Monday, June 1 – 30 minutes elliptical, IT band stretching & strengthening, abs

Tuesday, June 2 – 45 minute Dance/Pilates/Yoga fusion class, 25 minutes elliptical, IT band stretching/strengthening, abs

Wednesday, June 3 – 30 minutes elliptical, foam rolling, 3 x 10 push-ups

Thursday, June 4 – long walk, foam rolling

Friday, June 5 – 30 minutes elliptical, 10 minutes rowing, 3×10 push-ups, tricep dips, abs, IT band stretching & strengthening

Saturday, June 6 – Women’s Health ”super set” workout (upper body lifting, planks, lunges, etc), 3×10 squats, 3×10 push-ups, 20 minutes elliptical, IT band stretching & strengthening

Sunday, June 7 – 30 minute run/walk, IT band stretching & strengthening

Week 4

Monday, May 25 – Rest Day

Tuesday, May 26 – 35 minutes elliptical, 3 x 10 push-ups, tricep dips, abs, physical therapy

Wednesday, May 27 – 45 minutes elliptical, stretching/foam roller

Thursday, May 28 – 45 minutes cycling, 20 minutes elliptical, 3 x 10 push-ups, tricep dips, abs, stretching/foam roller

Friday, May 29 – 10 minutes elliptical, 10 minutes stair climber, 10 minutes treadmill, 10 minutes rowing, abs, stretching/foam roller

Saturday, May 30 – Long walk

Sunday, May 31 – 30 minutes elliptical, 3 x 10 push-ups, IT band stretching & strengthening

Week 3

Monday, May 18 – 15 minutes elliptical, 5 minutes rowing, 3 x 10 push-ups, core work, foam roller + Long Walk

Tuesday, May 19 – Long Walk

Wednesday, May 20 – 60 minutes hot vinyasa yoga

Thursday, May 21 – 30 minutes elliptical, 10 minutes rowing, foam roller

Friday, May 22 – 45 minutes elliptical, 3 x 10 push-ups, tricep dips, abs

Saturday, May 23 - 3 mile run, 60 minutes vinyasa yoga

Sunday, May 24 - easy bike ride and walking

Week 2

Monday, May 11 – long walk

Tuesday, May 12 – 45 minute spinning class, 30 minutes elliptical, core, 3×10 push-ups/tricep dips

Wednesday, May 13 – 15 minutes stair climber, 25 minutes elliptical, 5 minutes rowing, core, 3×10 push-ups, foam roller

Thursday, May 14 – 45 minutes cycling, core, 3 x10 push-ups/tricep dips/bicep curls, foam roller

Friday, May 15 – 25 minute run (bad idea)

Saturday, May 16 – 60 minutes vinyasa yoga/long walk

Sunday, May 17 – Rest Day or Swimming

Week 1

Monday, May 4 – 2000 meters rowing, 25 minutes elliptical, 3 x 10 push-ups

Tuesday, May 5 – 3 miles easy/60 minutes hot vinyasa yoga

Wednesday, May 6 – Long Walk

Thursday, May 7 – 3 miles easy, 3 x 10 push-ups, core, 60 minutes hot vinyasa yoga

Friday, May 8 – 24 minutes elliptical, 1600 meters rowing

Saturday, May 9 – 2 mile run in Central Park Couple’s Relay + 3.5 miles of warm-up/cool-down

Sunday, May 10 – Long walk