Workouts & Race Training

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WORKOUTS FROM LIFE OF BLYSS:

UPCOMING RACES:

Richmond Half Marathon – November 15

PERSONAL BEST RACE TIMES:

5k: 21:18
10k: 44:52
10 Mile: 1:14:01
Half Marathon: 1:40:29
Marathon: 3:49:18

TRAINING LOG ARCHIVES:

June

24: Fitmixer Boot Camp workout
23: 8.5 mile run
22: 4 mile run; pushup tabatas
21: Fitmixer Boot Camp workout; 5 mile run
20: 5.5 mile run; core workout
19: rest day
18: Fitmixer Boot Camp workout; tubing/water-skiing
17: 2 mile run
16: 4 mile run
15: 8 mile run
14: Fitmixer Boot Camp workout
13: 5 mile run
12: 2 mile run; pushup Tabata intervals, ab workout
11: 11 mile run; abs
10: 4.5 mile run
9: dance rehearsal
8: Fitmixer Boot Camp workout
7: 2 mile run; Fitmixer Boot Camp workout
6: 4.5 mile run
5: Fitmixer Boot Camp Tabata workout
4: 4.5 mile run
3: rest day
2: 2 mile run
1: Fitmixer Boot Camp; 2 mile run

May

30: Fitmixer Boot Camp workout
29: 2 mile run; Fitmixer Boot Camp workout
28: 5 mile run
27: Fitmixer Boot Camp workout
26: rest day
25: 4 mile run
24: Fitmixer Boot Camp workout
23: 4.5 mile run; Fitmixer Boot Camp workout
22: 1/3 Fitmixer Boot Camp workout (audition day time crunch!)
21: 4 mile run; Fitmixer Boot Camp workout
20: Fitmixer Boot Camp workout
19: 7 mile run; core workout
18: 6.5 miles; abs
17: rest day (travel)
16: 4 miles on the Santa Monica beach!
15: rest day
14: ab workout
13: 10 mile run
12: 2 mile run
11: 8 mile run
10: 5 mile run
9: rest day
8: 5.5 miles; abs
7: Bender Ball ab workout
6: Chobani boot camp
5: Tina and Lindsay‘s boot camp; Royal Arch hike
4: rest day (Blend travel day!)
3: 2 mile run
2: January Ripper Workout
1: 6 miles

April

30: 8 miles
29: rest day
28: 6 mile run
27: 7 mile run
26: Ultimate Butt Workout with no planks
25: 5 mile jog
24: 2.5 mile jog
23: 2 mile walk
22: 1 mile walk
21: injury rest
20: injury rest
19: injury rest
18: 1 mile walk
17: injury rest
16: 2.5 mile walk
15: rest day
14: 2 mile run
13: upper body weights; abs
12: 5 mile run; abs
11: 5 mile tempo run
10: January Ripper Workout; extra ab work
9: 8 mile run; abs
8: rest day
7: 5 mile run
6: 10 mile run
5: rest day
4: core/butt workout
3: arm/back/shoulder weights
2: 9 mile run
1: rest day 1 mile walk

March

31: 4.5 mile run/walk through Manayunk
30: 2 mile run; core workout
29: Booty Camp Fitness Tank Top Toner DVD 40 minute upper body workout; abs
28: 5 mile run; abs
27: Booty Camp Fitness Basic Training DVD; arms & shoulders workout
26: 8 mile run; core & butt
25: 3 mile run; abs
24: 5 mile run
23: 3 mile walk
22: surgery rest
21: surgery rest
20: surgery rest
19: surgery day
18: Shamrock Half Marathon: 1:43:58
17: rest day
16: rest day
15: 2 mile taper run
14: upper body workout mashup
13: 3 mile taper run
12: 5 miles; abs
11: 4 mile walk; abs
10: 8 mile run
9: rest day; abs
8: 5 mile run
7: 2 miles speedwork
6: 6 mile run
5: 6.2 miles on the treadmill; abs & 100 squats
4: rest day
3: 11 miles
2: 4 miles; abs
1: core workout

February

28: 8 mile run; abs
27: abs & core
26: 2 mile walk
25: 1 mile walk; abs
24: 1 mile walk
23: 6 mile run
22: 7.5 mile run; abs
21: 1.5 mile walk
20: 2.5 mile walk
19: 1 mile walk
18: 4 mile walk with Mama and Chloe
17: MORE REST BECAUSE THE STITCHES WON’T LET ME EXERCISE.
16: MORE REST BECAUSE THE STITCHES WON’T LET ME EXERCISE.
15: 8 miles
14: 10 miles
13: surgery rest
12: surgery rest
11: surgery rest
10: surgery rest
9: surgery rest
8: surgery rest
7: surgery rest
6: surgery
5: 3 mile walk; abs
4: 10 mile run; abs
3: rest day
2: January Ripper Workout
1: 11 mile run

January

31: X-Spin class
30: 8 mile run, abs
29: rest day
28: 4 mile run/walk
27: 9.5 mile run
26: Jackie Warner 30 minute strength/cardio workout
25: 6 mile recovery run
24: X-Spin class
23: 6 miles of the Speedwork Game, 2 mile cooldown
22: 6 mile run with Chloe
21: abs
20: 6 mile run; abs
19: Jackie Warner 30 minute strength/cardio workout
18: 6 mile run; abs
17: X-Spin class
16: 11 mile run
15: rest day
14: January Ripper Workout
13: 6 mile run; abs
12: 5 miles with the pup
11: 6 miles
10: 4 miles; 30 minute total body circuit workout
9: 8 mile run; abs
8: birthday rest day
7: 3 mile boardwalk run
6: 7 mile run
5: arms/shoulder/abs weights
4: 6 mile run; abs
3: X-Spin class; 1 mile run; 10 minute bike
2: 7 mile run; abs
1: rest day

December

31: 4.6 mile run
30: 10 mile run; abs
29: Zumba class
28: 7 mile run
27: 2 mile run; upper body weights
26: 13.1 mile run
25: 6.3 mile sister run
24: 5 mile run; abs
23: 3 mile run
22: 9 mile run; abs
21: 2 mile run; abs
20: X-Spin class
19: 6 mile run; abs
18: rest day
17: ~4 mile walk
16: rest day
15: 4 mile run; abs
14: 5 mile progressive run
13: X-Spin class
12: sick day
11: 2 mile run with Chloe
10: rest day
9: 4 miles of HIIT treadmill sprints
8: Total Body Weights Workout
7: 6 mile run with Jamie
6: X-Spin class
5: 8 mile run with Jamie
4: 5 mile run; abs
3: Virginia Beach Surf n Santa 10 Miler
2: 2.5 mile walk
1:
2 mile walk; abs

November

30: 5 mile run
29: X-Spin class
28: 4 miles; abs
27: 10 miles; abs
26: rest
25: 4 miles; abs
24: Moorestown Turkey Trot 5k
23: rest
22: rest
21: strapless dress workout; back; core
20: 10 miles
19: rest
18: 6 miles; abs
17: Total Body Weights Workout
16: 8 miles: treadmill running intervals
15: X-Spin Class
14: 6 miles: treadmill running intervals
13: rest day
12: 10 mile run
11: 4 mile run; abs
10: upper body workout; 3 mile bike
9: 5.5 mile run
8: X-Spin Class
7: upper body strengthening
6: abs & core
5: 6.3 mile fun run
4: rest
3: upper body workout
2: still can’t move. maybe I’ll do some abs.
1: rest day because I most definitely can’t move

October

30: MARINE CORPS MARATHON
29: rest day
28: rest day
27: 2 miles; abs
26: upper body & core
25: 4 miles
24: 3 miles; abs
23: abs
22: 5 miles; abs
21: rest day (travels to NC!)
20: upper body weights
19: 5 miles
18: back/shoulders/core
17: 4 miles; abs
16: abs
15: 12 miles
14: rest day
13: 4.5 miles; abs
12: 6.5 miles; abs
11: upper body/core workout
10: 5 miles; abs
9: rest day
8: 18.5 miles
7: upper body weights
6: 5 miles; abs
5: 5 miles; abs
4: back/shoulders/abs
3: 8 miles
2: abs
1: 22 MILES!

September


30: rest day
29: 5 miles; abs
28: 5 miles; abs
27: arms/shoulders/abs
26: 8 miles; abs
25: 5 miles; abs
24: rest day
23: 5 miles
22: back/shoulder/abs circuit
21: 18.5 miles
20: arms/core circuit
19: 8 miles; abs
18: core
17: 13.1 miles
16: rest day
15: 5 miles; abs
14: 5 miles; abs
13: upper body weights
12: 8 miles; core
11: rest day
10: 15.5 miles
9: rest day
8: 4 miles; abs
7: 5 miles; abs
6: upper body weights/core circuit
5: 8 miles; core
4: rest day
3: 20 miles
2: upper body weights
1: 4 miles; Bender Ball ab workout

August

31: 8 miles; core
30: chest/shoulders/arms/core circuit
29: 5 miles hill run
28: 14 miles; core
27: 6 miles; abs
26: 2 miles
25: upper body/core resistance circuit
24: 4 miles; abs
23: 5 miles
22: Strive weights circuit; arm & shoulder weights
21: 12 miles
20: rest day
19: 3 miles
18: Total Body Weights circuit
17: 8 miles; abs
16: Strive weights circuit; arm & shoulder weights
15: 6 miles; abs
14: rest day
13: 15 miles
12: 3 miles; abs
11: Strive weights circuit; arms & abs
10: 7 miles
9: 4 miles; abs
8: Strive weights circuit; arms & core
7: 16 miles; abs
6: ab workout
5: 4 miles; abs
4: rest day
3: 4 miles; abs
2: 7 mile run
1: rest day

July

31: 10 mile run; abs
30: rest day (traveling to beach)
29: rest day (Lisa-Marie’s wedding!)
28: 3 mile run, abs
27: 6 mile run
26: Strive weights circuit; butt/abs/legs
25: 14 mile run (!!)
24: 3 miles (1 with Chloe)
23: 4 miles
22: rest day
21: 13 miles with Robby
20: 2 miles of HIIT; Strive weights circuit; modified strapless dress arm workout
19: 9 mile run; abs
18: Strive weights circuit; 20 minutes stationary bike; 20 minutes arc trainer
17: 9 mile run; strapless dress arm workout; abs
16: rest day
15: 6.5 mile run
14: 8 miles; strapless dress workout; abs
13: 5 mile run
12: 8 mile run; strapless dress workout
11: 3.25 mile run in the obnoxious heat that made me hate my life; ab workout
10: 41 laps swimming; ab workout
9: 6 mile run
8: 7 mile run
7:  TABATA TNT class (so. sore.)
6: 5 mile run
5: 7.5 mile run; abs & butt workout
4: 10 mile bike ride; Bender Ball ab workout
3: rest day
2: 11 mile run (in 90 degree heat.. shooo!)
1: 5 miles

June

30: Jessica’s i-like-cupcakes circuit; 1 mile run with Chloe
29: 7 mile run; 3 sets plea-squats
28: 5 miles
27: 5.5 mile run; Bender Ball abs
26: rest day (traveling)
25: 9 mile run
24: rest day (traveling)
23: 6.5 mile run
22: supersets: 1 mile sprint, arms, 15 minute arc trainer, shoulders and abs, 20 minute bike, curtsy squats
21: 4.5 mile speed intervals; 15 minutes on the bike; med ball ab workout
20: 10 mile run; Bender Ball abs
19: 1 mile walk/run with Chloe; 5 mile hill workout; Bender Ball abs
18: rest day
17: 6 miles; upper body weights; weighted squats & step-ups
16: 7 miles; booty and abs workout
15: 6 miles; shoulder weights
14: 4.5 miles
13: rest day
12: 4.5 miles
11: 2.5 miles; upper body weights
10: 4 miles; ab workout
9: 7 miles
8: 15 minutes elliptical/15 minutes bike/weights workout
7: hard 5 miles
6: easy 5 mile run; abs
5: rest
4: rest
3: 5 mile run; Bender Ball (shocker)
2: 6.5 miles
1: 4-mile run on the boardwalk; Bender Ball Ab Workout

May

May was a rough month with a shin injury and family crises. Just mix up in some running, recovery, and abs here and there. That, coupled with the Williamsburg Run for the Dream Half Marathon on May 22, was my May training.

April


7: 8.2 mile run
6: Upper body weights
5: six 800 repeats; 2.5 mile run
4: 4 mile run outsiiiide; Ab/Butt workout
3: 9 mile run
2: Bender Ball Ab Workout
1: 6 mile interval run

March

31: 6 mile run
30: 20 mins. arc trainer/Upper body weights
29: 11 mile run with Jamie
28: 3 mile run; Power Cut Class
27: 7 mile run; Nike Training Club Ab Ripper
26: rest day
25: 7 mile run
24: 4.5 mile run; abs & butt
23: rest day
22: Bender Ball Ab Workout
21: rest day
20: Yuengling Shamrock Half Marathon!
19: rest day
18: rest day
17: Nike Training Club 45 Minute Workout (Back Definer, Shoulder Ripper, Arm Definer) + Bender Ball Ab Workout
16: 3 mile run
15: 4 mile run
14: 3 miles; Power Cut Class
13: 8 mile run
12: rest day
11: 8.5 miles on the treadmill
10: 8 mile progressive run + walk on .10 incline every mile for .25 mi
9: Upper body weight workout; hip abductor & adductor
8: 6.5 mile run
7: 7.5 mile run
6: 4.5 mile run + STRIVE workout with my sister! :)
5: rest day
4: 10.3 hill run with Anastasia
3: rest day
2: Total Body Weights Workout
1: 6.5 mile run/incline walk on 9.0 for .3 every other mile (gotta get those shin splints in gear)

February


28:
3 miles; Power Cut Class
27:
5.5 mile run outside
26:
Bender Ball Ab Workout
25:
9.5 mile run outside
24:
8 mile run outside
23:
Bender Ball Ab Workout; Nike Training Club Arm Toning Workout
22: 6 miles; Bender Ball ab workout
21: 9.5 miles (3 on the treadmill, 6.5 with Jamie)
20: rest day
19: Nike Training Club 30 Minute Workout: Ab Ripper & Butt Buster
18: 5.5 miles outside
17: 3 miles + Power Cut Class
16: 7.5 miles with an incline walk cooldown
15: a slight spin onTotal Body Weights Workout
14: 8 mile treadmill run
13: Nike Training Club 15 Minute Workouts: Ab Ripper & Butt Buster
12: Virginia is for Lovers 14k
11: rest day
10: Nike Training Club Workout: Super Fusion
9: 6 mile run
8: 8 mile interval run
7: Power Cut Class after a 1 mile sprint
6: 7 miles outside; ab workout
5: Bender Ball ab workout
4: off day – working all day/night
3: 9 miles
2: Total Body Weights Workout
1: 6.5 miles

January

31: 8 miles
30: Bender Ball ab workout
29: abs; upper body weights
28: 5.5 miles
27: 7.5 challenge (if I’m ever not feeling “challenged” during the run, I up the speed 2 mph)
26: Total Body Weights Workout
25: 8 mile progressive run
24: 6.5 mile run
23: rest day
22: Jackie Warner 30 minute strength/cardio workout
21: 2 mile sprint
20: 8 miles
19: 6 miles – progressive run, last .5 miles at 4.1 on 11.0 incline
18: rest day
17: 8 miles – interval training on the treadmill
16: 2.5 mile walk with Mama and Chloe
15: rest + bender ball ab workout
14: 2 mile sprint
13: 7 miles – sprint/run workout; last .5 miles walking at 4.5 – 8.0 incline
12: 5 miles – progressive run for 1 mi (7.0 – 9.0), walk .3 mi at 4.5 on 5.0 – 8.0 incline
11: 7.5 miles – medium run
10: Power Cut class

{ 19 comments… read them below or add one }

1 Klopp March 2, 2011 at 4:46 pm

I love this.. except for how lame it makes me feel. You are da (wo)man!

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2 Shaunte August 7, 2011 at 11:53 am

This is pretty cool. Its an awesome way to see if any modifications should me made to your training. I would like to do something similar (if you don’t mind the total swagger jack) , I was keeping track on daily mile but that’s just another thing to update.
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3 Alyssa @ Life of bLyss August 7, 2011 at 11:36 pm

oh, you can jack my swagger. :)

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4 pawsitivelife March 9, 2011 at 3:37 am

Wow! You are doing awesome. Im starting my training for a my first full marathon and I think im also going to log it. It very inspirational!

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5 Alyssa March 9, 2011 at 4:39 pm

thanks, girl! :) it DEFINITELY helps me see where my training is lagging. and I feel way more of a need to accomplish something if I have to log it!

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6 Kelli@Baker on the Run March 23, 2011 at 7:21 pm

Wow, great training schedule! I’m currently getting ready for my first half (in Missoula, MT this summer, where my sister lives–I’m running in honor of her wedding the next week) and I’m really enjoying the prep so far.

Any tips for a first-timer?

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7 Alyssa March 26, 2011 at 4:45 am

totally! I’d love to help. :) my biggest piece of advice for a first timer would be to focus on speed and distance separately. on your long run days, don’t worry about how fast you run. and for speedwork, keep it short! I definitely recommend interval training to work on your speed.

please don’t hesitate to contact me with more questions/advice! :)

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8 Kelli@Baker on the Run March 28, 2011 at 7:15 pm

Thanks so much! I’m definitely focusing mainly on finishing since I took quite a long break from running (I spent a lot of 2010 sick and unable to exercise), but would love to finish in a reasonable time, lol ;)
I’ve been running my long runs at whatever pace felt most comfortable, but I haven’t tried any interval training. Sounds like a great idea!

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9 runyogarepeat June 10, 2011 at 1:08 am

Do you have a marathon training plan? I’m thinking about doing my first marathon in October as well and have kinda started training (still have a half marathon base built up), but I was just wondering what other bloggers have used/are using for marathon plans.

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10 Alyssa June 15, 2011 at 6:17 pm

I’m actually kind of creating my own. I couldn’t find just ONE I loved that fitted my schedule perfectly, so I’ve pulled about 15 from the ‘net and have been composing my own. let me know if you want the finished product once I figure out what I’m doing! :)

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11 Kristen @ notsodomesticated July 1, 2011 at 10:42 pm

Hi Alyssa! This is my first time checking out your blog, but I really like looking through your training schedule! I’m trying to train for a half marathon right now, but I just started running for the first time in my life a couple of months ago. So I’m excited to see if I can get some tips from your blog! Take care! Kristen :)

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12 Dorsa @ Mixed Tape August 18, 2011 at 7:17 pm

You are awesome! I am running the Marine Corps 10k :) :) this year :) maybe ill see you there
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13 Alyssa @ Life of bLyss August 19, 2011 at 1:42 am

WOOHOO! I hope so!

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14 Sarah K August 22, 2011 at 7:39 pm

I just stumbled upon your blog and I think its great that you are doing the Marine Corps Marathon! I ran the Marine Corps Historic Half in May (my first) because my then boyfriend, now fiance is a Marine stationed in Quantico! So, good luck with training and the run! OORAH!

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15 Vicky September 16, 2011 at 4:57 pm

Hi Alyssa,
Good luck with your first marathon! I’m running my 5th also on october 30 :-)

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16 Alyssa @ Life of bLyss September 16, 2011 at 5:40 pm

WOW! I hope to be as diesel as you one day! ;)

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17 Stephanie @ afitbliss.com January 11, 2012 at 3:18 am

Dude I am super impressed by your half marathon goal PR time. Can you tell me how to be fast like you??!? :)
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18 Alyssa @ Life of bLyss January 26, 2012 at 7:52 pm

haha.. don’t be too impressed until I actually reach the goal! ;)

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19 Rachel March 26, 2012 at 5:38 pm

This is so inspiring! Keep up the good work :)
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