Where do I find my workouts?

I wrote a few days ago about what a typical workout week looks like for me. You are probably wondering how I came up with that schedule and where I find my cross training and strength training workouts. The overall structure came from the Hal Higdon Novice 1 Half Marathon Training Program. This program was recommended to me and is well known within the running community (apparently). I tweaked it a bit to suit my needs and it's been working well for me.

Pinterest

One of the easiest ways to find new workouts is through Pinterest. You can browse Health and Fitness boards or search for something specific like "core workouts." Then you will get sucked into a black hole for 2 hours and be looking at 1001 ways to use a plastic spoon with no idea how you got there. You can see some of the workouts I've found on Pinterest below.

FitnessBlender

I found FitnessBlender on accident, and their workout videos are some of my favorites! They have a YouTube Channel and a website, both of which are great resources. One of the things I like about the videos is that the people in them seem like real people! A lot of workout videos feature these tanned, buff, crazy people who never break a sweat and wear basically no clothes. The FitnessBlender videos have normal looking (but still obviously fit) people who sometimes struggle with the workouts just like I do and who dress in workout clothes that don't resemble a bikini. Exhibit A: the total body workout posted below.

Other People

As some of you may know, this whole running business got started when Cecilia over at MommiesRun encouraged me to train for a half marathon. Most of the basics of running I learned from her via asking a million questions whenever I was at work. I learned a lot about stretching from my physical therapist during my adventure with bursitis last year. Several of the guys I've dated over the years have been gym bros, so I've got a pretty solid foundation in strength training (that's about the only good thing I got out of those relationships!). Find someone who is doing something you want to learn to do, and ask them about it!

These days you can Google just about anything you want to know. Just make sure the sources you find know what they are talking about! No use getting injured because you tried a bad workout written by some random dude who has no idea what he is talking about.

I leave you with this displeased bird:

A Typical Workout Week

When I started my elective class month, I was expecting to be less busy and have more free time than I did in January. I am stunned by how wrong I was! This month has been so incredibly busy I have trouble believing it is already almost over! This is partly because I was playing catch-up from all the things I didn't get done in January and partly because I was in class and working 20-30 hours per week at the same time. The good news is that I have been able to make and (mostly) keep a workout routine.

My typical week - give or take some shuffling depending on my schedule

Short run days (Tuesday and Thursday)
My midweek runs are always shorter than my long runs. I try to make them 1/2 to 2/3 the length of my long run for that week. These runs are to keep my body used the the idea of running, or I can use them for working on my speed (ugh) or doing hill repeats (uugggghhhh) since the Nashville half marathon is notoriously hilly.

In the words of Donna Noble, "It's a lot of running!"

Cross-training (Wednesday and sometimes Sunday)
Cross-training is essential for training because the body needs an occasional change of pace from all that running. I usually do the elliptical or take a walk. Occasionally I will swim, but that can be a hassle so I don't swim very often. I'll add in some ab exercises or yoga if I'm feeling particularly motivated. There are also some great YouTube videos of full body cross training workouts that don't require any equipment so I can do them at home.

A good way to think about your physical activity

Weights (Friday)
Strength training is important not just for running but for anyone putting together an exercise plan. I have a set of hand weights I use at home, or I'll go to the gym and use the machines (and sometimes the weight benches if there's someone around to make sure I don't drop the bar on my head).  There are lots of online resources for strength training that help me plan my workouts.

My favorite arm workout

Long Runs (Saturday or Sunday)
These runs are the most crucial part of my training. I up my mileage each week leading up to the race. Today was actually the first day I've been able to do my long run outside this year, as it has been freezing cold all month and today was actually nice enough weather to be outdoors. Depending on my schedule, I'll either do my long run Saturday or Sunday. If I do it on Saturday, I either rest or do light cross training on Sunday. If I run on Sunday, I'll usually rest on Saturday.

Running, while I still find it unpleasant, has changed from
impossible to possible.

I always build in one or two rest days each week. I need to get in a better habit of stretching each day in addition to my workouts, but I haven't found a stretching routine that makes me happy. Eventually, I will write a post about where I find all my cross training and strength training workouts. If anyone needs me I'll have my nose in theses 2342357 articles I have to read for class on Tuesday.

Soundtrack Saturday: Hey Brother - Avicii

I'm finally starting to get back into a workout routine. I was able to run three miles yesterday and felt really good about it, so it's good to know I'm not starting totally back at square one after my month-long workout hiatus. Since I only have class three days a week, it's much easier to plan my workouts and actually have time for them! It's still too cold to run outside, so I'm pretty much relegated to the gym for runs and workouts until it warms up - which doesn't look like it will be anytime soon. 

I picked this song for today because this weekend has been a big weekend for my Phi Delta Chi chapter. We had national officers in town, so we have had lots of events and meetings and brotherly bonding. As an added bonus, my friend Aleia came in town for the weekend!! She moved to Nashville for rotations, but came to help out with the national officer visit.

We are really good at making messes and being goofy together

Phi Delta Chi is a professional pharmacy fraternity, and the second Greek organization I've been in (my sorority - Alpha Delta Pi - being the first). And I must say, I absolutely love being a part of my fraternity. It has given me an amazing group of friends that I wouldn't trade for the world.

My best friend Molly and I in our senior year at Baylor -
We are best friends, Phi Delta Chi brothers
and Alpha Delta Pi sisters

Molly and I at Leadership Development Seminar
with brothers from our chapters and from
other chapters we got to know

I've spent the last two years as an officer serving my brothers. I'm getting to know people I would have never gotten to know otherwise. I get to make connections with brother from across the country. Sometimes it's crazy busy (like this weekend) but I love every second of it!

Charlie being a ladies' man as usual - love these girls!

February is our brotherhood month, so I've been thinking a lot about the importance of brotherhood, sisterhood and friendship in my life. My friends, sisters and brothers make pharmacy school possible. We support each other, and keep each other sane when the stress and craziness threatens to drown us. We laugh and cry together, and we are there for each other no matter what happens.

White Coat ceremony from P1 year - we were
still ignorant of the perils that awaited us in P2 year

After P3 pinning ceremony - finished with classes and
over half way to graduation!

Friendship and brotherhood are such huge blessings, and I cherish every moment I get to spend with my friends, brothers and sisters!