Running Around Normal

Welcome to my workout log!

Here you’ll find each workout I do everyday. Hopefully you’ll see that January and February are all about balance, meaning, trying to include all the components of fitness: cardio, muscular training (both endurance and strength,) and flexibility.

Then sometime in March, when I start training for a half marathon, you’ll most likely see the shift to be more focused on running and core work (but still trying to get in the other components.)

I consistently take 1-2 rest days per week. If you have any questions or comments about my workouts, feel free to ask away by emailing me: runningaroundnormal@gmail.com

Daily Workouts

1/1 5 min warm up on elliptical, 20 mins of abs, 30 mins on elliptical @ 6-11 incline/resistance

1/2 5 min. warm up on treadmill ; Upper body weights – it’d take a mile to list everything, because I covered every muscle group from my deltoids to my core – took about 40 minutes ; 20 minutes on treadmill @ 4.2 w/ 9-11 incline ; 15 minutes on step mill

1/3 75 min. power yoga Dave Farmar Podcast

1/4 Rest

1/5 3.5 mi. run, 10 min stair stepper, abs, lateral moving squats

1/6 5 min. elliptical warm up; legs: weighted lunges, deep front squats, kick back with resistance band, donkey kicks, deadlifts; 25 mins on elliptical w/ res. and inc. @ 6-8

1/7 5 min. elliptical warm up; arms – push muscles: chest press on stability ball, pushups, triceps dips, long arm pullovers, overhead press w/ dumbbells, lateral front raise, triceps extensions; 35 mins on elliptical w/ res. and inc 6-10

1/8 3.2 mi. treadmill run; 15 mins of treadmill walking @ 4.2 @ 8-11 incline.

1/9 hour long Power Yoga class; 35 mins on treadmill @ 4.1-4.2 @ 9-13 incline

1/10 5 min elliptical warm up; upper body – back and bi’s: bicep curl on incline, single arm rows, posterior flies, back extensions on exercise ball, long arm pullovers; 15 minutes on elliptical with incline + resistance @ 6-9

1/11 Rest

1/12 3.5 mi. run; pushups, shoulder press, tri extension, chest press

1/13 3.1 mi. run in the snow. Yowza. Skipped out on back and biceps in lieu of hanging with the husband

1/14 power yoga, 15 mins on treadmill @ 5% incline

1/15 5 min. elliptical warm up, legs and booty, 20 mins elliptical @ inc & res 7-12

1/6 5.2 mi. run

1/17 5 min elliptical warm up, back biceps, 20 mins power yoga

1/18 3.3 mi. interval run

1/19 rest

1/20 rest, sick

1/21 rest, sick

1/22 4.3 mile run – Galloway method, 10 mins on stair master

1/23 55 mins full body weights – legs, glutes, upperbody (owww hammies!)

1/24 25 min run on treadmill, biceps/back, 25 mins on stair master

1/25 Rest

1/26 3.1 mi. interval run on treaddy, chest (chest press, push ups,) shoulders (shoulder press, frontal hammer raise,) triceps (dips, tricep extension)

1/27 3.1 mi. steady run, back and biceps

1/28 25 mins hill walking on treadmill, 1 hr power yoga

1/29 40 mins elliptical, abs

1/30 4.5 mi. run, legs & glutes

1/31 30 mins hill walking, triceps, chest, shoulders

2/1 rest

2/2 3.3 mi. interval run, back and biceps

2/3 15 min walking @ 4.3 w/ 6% inc, 45 min. spin class

2/6 Shoulders, chest, triceps; 10 mins elliptical, 10 min run

2/7 5 mi. run

2/8 3 mi. run, back & biceps

2/9 rest

2/10 5 min warm up on elliptical, legs: deep squats – 3×12 w/ 15 lb weights, 3×12 plie squats w/ 15 lb. weight, 3×12 standing calf raise w/ 15 lb. weights, 3×12 bowler’s lunge squats w/ 15 lb weights, 3×12 stability ball hamstring curls; 30 mins on elliptical

2/11 5 min warm up run, 5×400′s for a total of 40 minutes (breathless!) and then some chest and tricep work

2/12 3 mile run; core, back, and bicep work

2/13 5.5 mile run

2/14 3 mile run

2/15 REST

2/16 5×400′s interval run for 38 mins, tricep, chest, shoulder

2/17 3 mi. easy run, legs

2/18 3 mi. 5k pace – 27:36, 75 mins power yoga

2/19 SKIP-BO! (woops!)

2/20 6 mi. run

2/21 3 mi. run, abs

2/22 Rest

2/23 35 min tempo run, upper body

2/24 3.1 mi. run at 5k pace, 10 mins stair stepper

2/25 10 mins elliptical, 20 mins hot power yoga

2/26 3 mi. run

2/27 7 mile outdoor (!!) run

2/28 3 mi. recovery run

3/1 Shoulders, chest, tricep workout

3/2 3.75 tempo run, back and biceps

3/3 4 mile easy (outdoor!!) run

3/4 40 minute interval workout on elliptical

3/5 Rest day

3/6 5k!!

3/7 4 mile run, legs, abs

3/8 Rest day

3/9 3.5 mi run – 8×400′s, stair master

3/10 3 mi. easy run, back and biceps

3/11 20 mins on stair master, 60 mins power yoga

3/12 3 miles @ 5k pace, 10 mins on elliptical

3/13 8.5 mi. run

3/14 3 mi. easy run, shoulders, chest, triceps

3/15 Rest Day

3/16 10 min. warm up jog, 40 min tempo run

3/17 20 min elliptical, lower body strength training

3/18 3 mile run @ 5k pace, back and biceps

3/19 chest, tricep, shoulders, 20 minute light elliptical, 9 mile run (phew!!!)

3/20 Rest, glorious rest!

3/21 4.5 mi. run

3/22 Full body weights – 50 minutes, 20 min. ellitpical

3/23 8×400 intervals on treadmill – total 4 miles

3/24 3 mi. run, lower body

3/25 3.4 mi @ 5k pace, upper body

3/26 Rest day

3/27 10 mi. run

3/28 Rest

3/29 4.5 mi run, lower body circuit – 25 mins

3/30 Rest

3/31 4 mi tempo run, shoulders, chest, triceps

4/1 35 mins hill walking, chest, biceps, glutes, hamstrings

4/2 3.5 mi run @ 5k pace

4/3 full body weights, 30 mins elliptical

4/4 11 mi run!!!

4/5 Rest

4/6 45 min interval run, lower bodystrength training

4/7 Rest

4/8 3.5 mi. run, back

4/9 3.5 mi. quick run, chest

4/10 Active rest – Niko walk, cleaning

4/11 11.25 mi. run

4/12 3.67 mi. run

4/13 30 mins elliptical, upper body weights

4/14 4 mi. tempo run, lower body (deadlifts, bulgarian split squats, bowler’s lunge, BOSU hip raise and tilt, Farmer Walk)

4/15 4.5 mi. run outside

4/16 yoga for runners, 10 min elliptical warm up

4/17 12 mile run (PDR!)

4/18 4 mi. recovery run, chest, triceps, shoulders strength training

4/19 back and biceps, hamstrings and glutes strength training; volleyball – 30 minutes

4/19 Rest

4/20 4 mi. tempo run

4/21 3 mi. interval run, glutes, chest, triceps

4/22 Rest

4/23 3 mi. pace run, quads, lats

4/24 Rest

4/25 10 mi. run

4/26 3 mi. recovery run

4/27 3 mi. tempo run

4/28 2.5 mi run

4/29 Rest

4/30 Rest

5/1 half marathon

5/2 active recover – 30 minute walk

5/3 Insanity Fit test, back, 30 mins volleyball

5/4 20 mins elliptical, shoulders

5/5 Insanity workout, 45 minutes of volleyball

5/6 Rest

5/7 Insanity – cardio power resistance

I’m pretty sure I lost my mind from 5/8-5/10

5/11 3.5 mile run, deadlifts, abs

5/12 35 mins FB strength training (NROL4W Workout 1a), 45 minutes of volleyball

5/13 Nothing…nooo time!

5/14 25 minutes on elliptical, Weights – deadlifts, presses, pulldowns, lunges, swiss ball crunches

5/15 Insanity

5/16 5 mile run

5/17—

5/18 Insanity, elliptical

5/19 Insanity

5/20 Lifting – Full body

5/21 3.5 mi. run

5/22 FB weights – 35 minutes, 3 mi. easy run

5/23 45 minute walk, 15 min elliptical

5/24 6 mi. run, 25 min strength training

5/25 Pure Cardio – Insanity, 25 min strength train

5/26 15 minutes easy elliptical, 4 mi. interval run on treadmill

5/27 3.1 mi. easy run, lifting: squats, lat pull downs, pushups, prone swiss ball pike

5/28 2.5 mi. hill run

5/29 Rest – landscaping

5/30 Rest – landscaping

5/31 7 mi run

6/1 leg work out, elliptical

6/2 Rest

6/3 4.2 mi. run

6/4 Elliptical HIIT session, lifting

6/5 Rest

6/6 14 miles of a combo of biking, running, and walking

6/7 Group Active, 35 min. run

6/8 Group Power

6/9 3.5 m run

6/10 30 min. hill walking on treadmill, 15 min. elliptical

6/11- 3.1 mi run
6/12- rest
6/13-rest
6/14- 3.1 mi run, legs
6/15-35 min elliptical intervals
6/16-4.15 mi run
6/17- 15 min stairclimber, 40 min elliptical

6/18 3.1 mi. easy run

6/19 Group power, pooool running

6/20-Rest

6/21-Spinning class

6/22-Rest

6/23-4.15 quick mile run

6/24-4.1 m. interval run

6/25-30 minutes elliptical, full body weights

6/26- 3.1 miles @ pace

6/27- rest

6/28-6 miles + 1 warm up mile

6/29- FB weights a.m. 3.1 mi. interval run p.m.

6/30-1 hr volleyball

7/1- 3.5 mi. run

7/2-FB weights

7/3-8 mi. run

7/4 – FB weights, 20 min elliptical

7/5 – 4 mi. run

7/6- Rest

7/7-2 hrs of volleyball

7/8-3.5 mi. interval run

7/9-1 hr FB weights

7/10-7 mi. run

7/19
7/20 – 2.5 mi. interval run, triceps
7/21 – rest
7/22 – 4.5 mi. run
7/23 – 6 mi. run
7/24 – rest
7/25 – 3.1 mi. quick run, legs
7/26 – min elliptical,back and chest
7/27 – 2.5 mi. interval run
7/28 – abs, elliptical
7/29 – 4.25 mi. run