Vancouver Half-Marathon Training: Week 4

Monday – A mish-mash (25-minutes of yoga, 45-minutes of yoga, 5-minute WOD) 

Last Monday was such a random day. I didn’t have any specific exercise planned so ended up going for a 30 minute leisurely walk with Chloe in the morning followed by my own 25-minute at-home Ashtanga practice. I then went to a 45-minute lunchtime yoga class. After work I felt super energized so I took Chloe for another walk and then did an intense 5 minute crossfit-type workout: 5 minutes AMRAP of 7 burpees and 7 kettleball swings. It was a totally random day but I got lots of movement in so I’ll take it!

Tuesday – 75-minute flow yoga class + 3.1 mile / 5 km run (36 minutes) 

I went to my favourite Tuesday morning flow class at 6 am and then did the group run after work. Both were great and Chloe came along on the run.

Wednesday – 75-minute hatha yoga class + 4.0 mile / 6.4 km run (48 minutes)

Tough hatha class. We broke down the sun salutations and held each part for 5-10 breaths. It was hard and I was dripping sweat. After work I met the group for a run. We did a mish-mash run because we did about 1-mile of fartleks and then also did two hill repeats. It was fun though!

Thursday – 30 minutes of at-home Ashtanga yoga

I thought it was going to be a rest day but then I ended up doing 30 minutes of Ashtanga yoga by candlelight before going to bed, which was lovely. I’m definitely feeling stronger in my sun salutations.

Friday – 6.2 mile / 10 km run (1 hour, 7 minutes) 

Usually Friday morning loop with my friend. This was the first time in a LONG time we did the full loop. My legs felt heavy on the run but I of course felt great after and it was nice to squeeze in a 10 K run before 7 am again, something I hadn’t done in awhile.

Saturday – 20 minutes of weights + 90-minute hike 

I went for a 90-minute hike with my friend and Chloe on Saturday afternoon and then I did the following workout that I found on Pinterest in the evening. I also added in 10 assisted pull-ups and 10 assisted chin-ups AND I drank a protein shake after which is something Eric has been encouraging me to do for awhile.

Sunday – 5.5 mile / 8.85 km run in the trails (1 hour, 29 minutes) + 60-minute flow yoga 

I met my friend and her dogs bright and early for a trail run. It had snowed the night before so we were not only running in the hilly trails but also on fresh snow. It was slow moving but I LOVED IT!! I have a big trail race coming up at the end of March so you’ll see a lot more trail running happening, which is also why I’ve started tracking the approximate time of my runs since time on your feet is more important when it comes to trail running. Mileage can be deceiving when running on the trails, especially in the snow!

I also went to a 60-minute flow class on Sunday evening which was actually about 45 minutes of slow flow followed by 20ish minutes of the most relaxing savasana ever. Loved it!

Totals:

Miles / km – 18.9 miles / 30.4 km

Time on my feet – 4 hours

Weights/P90X – Big fat fail! Eric had a super busy week at school last week so he worked out on his own when he could fit it in and I totally failed at P90X, or lifting in general. Will do better this week!

Yoga – 6 practices for a total of approx. 5 hours

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I am LOVING the yoga lately. Seriously cannot get enough of it and I can tell because I’m feeling stronger in my practice. Even though last week was kind of sad on the lifting front I’m happy with how it turned out since I did so much yoga and lots of it was the flow style which includes lots of strength work!

This week and next week are super busy weeks with lots going on so I’m just going to fit in what I can and go from there.

How was your week of workouts last week?