Half Marathon Training Update and Better Booty Workout Routine

Hi Everyone!

This workout is all about the lower body (video and breakdown are posted below)! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select the option that is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. If you are up for it follow the routine with 1 mile of easy paced running or your equivalent cardio of choice.

Half Marathon Training Update: Today I did 6.55 miles around my goal half marathon pace. It took me 51 minutes and 50 seconds. Last year I finished my first half in 1:46:38. Ideally I would like to meet or better that time, but I am nervous about that goal because I missed a lot of training due to my car accident.

The race is 9 days away! If I meet my goal fantastic! If I don’t, that’s okay too. Bottom line? I am going to run 13.1 miles in 9 days. No matter what time I do it in that’s pretty darn awesome!

I planned on filming a new workout tonight also, but I decided not to push my body so hard. I want to balance my training. New workout (for sure!) tomorrow when I get home from work.

Jon, the certified Nutritionist/store owner at Total Nutrition Mansfield will be writing another post for my blog so if you have a question for him post it in the comments or on my Facebook page!

Melissa

PS Fit Fashion: Pants are from Affitnity and Bender Fitness followers always get 15% off with the code BenderFitness at checkout.

People always ask me about these shoes and they are the Women’s Reebok Crossfit Nano 2.0. You can still find them a few places in the pink or you can custom create them in your own color combination on their website. I don’t have any discount code for you guys, but if you sign up for their e-mail they usually give you 15% off of your order.

Today’s workout had me sweating!

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

Half Marathon Playlist

Hi Everyone!

I love listening to music when I run. I don’t do it all the time, because I also love the meditative state that comes with running: the connection to the moment and each breath you take.

For my half marathon I had a great playlist that kept me motivated the entire time. I kept it upbeat, and I put my i-pod on shuffle.

One of my favorites is always “Seven Nation Army” the Glitch Mob re-mix version.

I made my playlist exactly two hours because I was confident that I would finish the race by that time. (Woohoo for surpassing that goal!)

I am always looking for new songs to add to my playlist, so if you have any recommendations feel free to post them in the comments below.

Melissa

PS I tweaked my ankle at work on Monday, and it’s been a bit sore so I have taken the last few days off to let it heal. Taking time off is never fun, especially when the rest of you feels great, motivated and ready to go. It’s worth it to take a few days off and make sure you’re 100% healthy and healed in the long run. Planning a workout tomorrow. 🙂 See you then!

My First Half Marathon!

Hi Everyone!

Four weeks ago I signed Jesse and I up for our first half marathon. Today was our day of reckoning. 🙂

I am proud to say that Jesse responded to this new challenge beautifully. Jesse was a collegiate runner, but this is the first time that he has trained for a longer distance. In college all of his races were between 5-6 miles. The half marathon is more than double that.

The result?

He ran 13.1 miles in 1 hour and 16 minutes!!!! That’s just insane. 🙂 He won first place in his age group, and averaged 5 minute and 50 second miles the entire time. To top that off he was able to chat, and make jokes with another runner the entire way.

I don’t have anything nearly that exciting to report, but I was very happy with my first half marathon. I finished in 1 hour and 46 minutes, which is an average pace of 8:08 the entire time. The good news is I felt amazing the entire time. The bad news is that means I could have finished a lot faster! When I finished I felt like I had enough energy to do it again. I enjoyed the beautiful scenery, and I had a great playlist on my i-pod, but I didn’t push nearly as hard as I could have. I was nervous about not having enough energy in the second half of the race.

My first mile was my fastest at 7 minutes and 21 seconds, and the whole time I was holding myself back to make sure I didn’t wear myself out to early. By mile two I was able to settle into a comfortable pace that I felt like I could hold forever.

As I ran in the last mile I started passing people, and another runner cheered me on. As I passed him he yelled, “Go get it! You can do this!”

Running is more than a sport. It’s a community of people with a common interest, and everyone there understands the hard work you have done to get to that point.

To me the time that you finish in isn’t the most important part of the race. Getting out there and challenging yourself is what matters. Putting in the work that it takes to get there in the first place is what matters. In the end we all cover the same amount of distance.

I didn’t get any pictures on my camera, but they took a lot of pictures at the race so as soon as they are available I will share them.

Overall, I felt like a Half Marathon is the perfect distance for a race. It was easier for me than the pain of racing a 5K, and a short enough distance that I was really able to enjoy it. Running much of the race on a trail with a creek flowing alongside me, surrounded by beautiful trees and nature felt amazing. The temperature felt freezing when we waited to start (it was in the 40s), but as we ran it felt perfect.

Have a good day! I am feeling a little bit tight today, but not sore so there will be a new workout. See you soon!
Melissa

Half Marathon Training: Mileage

Hi Everyone!

My half marathon is 2 weeks and 2 days away! It is coming up fast!
This was my mileage from my first week of training: My First Half Marathon Training.

I have continued training. All of my workouts are below.

Remember when running it is important to have a diet that supports your increased activity level. Carbohydrates are fuel for running. Carbs come in many forms: fruits, veggies, wheat, grains, etc. Be sure you are getting enough! Protein is also imperative for sustaining your endurance, and preventing muscle breakdown. Longer runs require more than just a strong cardiovascular system, it takes muscular strength and endurance. Food=Fuel. Make good choices!

Jesse making Protein Pancakes

I will also be posting about shoes. I had to switch mine, because the first pair I got was to large. My feet were sliding, I got blisters, and soreness in my right arch. Remember to pay attention to your body’s signals. I returned my shoes (good running stores typically have a 30 day return policy), and haven’t had any issues since upgrading to the proper size.

My mileage and workouts are below. I had to modify my plan slightly due to the soreness in my arch. Keeping my body healthy and well takes priority. 🙂

Tuesday: Cross Country Challenge with 2 Mile Cool Down
5 Exercises to Strengthen Your Core
Run: 2.5 Miles at a challenging pace on a hilly cross country course.
2 Mile cool down, easy pace on the same course.

Wednesday:
Stretching for Runners: IT Band, Shin Splints, Hip Flexors, Back
3.1 Mile Walk on treadmill

Thursday:
Off
(*The arch of my foot was tender and I took 2 days off to heal).

Friday:
Off

Saturday: Easy Mileage Builder
Sweaty 2 Sculpted: 10 Minute HIIT
4.52 Mile Run at a comfortable pace

Sunday: Longer Day with Sprints
7.65 Mile Run at a comfortably challenging pace followed by three sprints.

Monday: Easy Recovery
Lower Body Shape and Strengthen
3.1 Mile Run Easy Pace

Tuesday: Interval Run with Heart Rate Monitor
4.68 Mile Interval Run
-5 Minute Warm Up
-5 Minutes Hard Pace
-5 Minutes Easy
-5 Minutes Hard
-5 Minutes Easy
-5 Minutes Hard
-10 Minute Easy

Followed by 5 Minutes walking for cool down.

Wednesday: Easy with Downhill Training
4.57 Miles at a Comfortable Pace with Downhill Training

*Training to maintain level of effort during downhill running. This will improve your overall race time, without consuming additional energy. Practicing downhill running can improve your running efficiency, and utilizes momentum. Be careful, you should always be in control of the movement, and run perpendicular to the ground.

Thank you to everyone who has sent me race pictures on my facebook page! 🙂
Melissa

My First Half Marathon: Training

Thanksgiving 2012: 5 Mile Race with my sister.

Hi Everyone,

At the start of the year I made a list of goals that I wanted to achieve this year. Check out the post here: Setting Goals for Success: Fitness and Life. Somehow my goal to do a half marathon didn’t make the original list (maybe I was afraid to commit to the training! Once I write things down there is no turning back!)

Next month my goal is becoming a reality. I have signed up for a Half Marathon on October 19th. I already know that this isn’t going to be my best race time-wise. Over the past several months life and obligations have significantly decreased my training, and my running has been practically nil. My speed isn’t where it has been in the past.

5K Race: Jesse-First place overall. Me-4th place female overall.

Guess what? I’m okay with that. I will not use it as an excuse to miss out on something I want to do. I will use this race as a starting point to see where I am, and set a time goal for my next race. Due to consistently training over the past several years I know that I can handle the distance. I have come a long way since I first started running: Running Made Me Cry…How I became a Runner.

Running, especially running longer distances, makes me feel strong. It makes me feel that I am capable of anything, and no matter what comes my way I can handle it.

In preparation for this race I am increasing my running mileage. I am including one long run per week, 1 speed day, and several easy runs.

Over the past week and a half this is what my running schedule looked like:
(*This mileage is appropriate for someone who has established and progressively increased their mileage. I will be sharing a running plan for beginners soon!)

Sunday: Speedier Treadmill Day + Lower Body Blast: Shape, Burn and Sculpt
1 Mile-7 Minute Pace
rest
1 Mile-7 Minute Pace
rest
1 Mile Speed Walk-12 Minute Pace (I think running was easier!)
5 minute cool down

Monday: Rest Day

Tuesday: Easy Mileage Builder +Quick Stomach Toning Workout
6.03 Mile Run Outside at a comfortable pace.
Total time: 53 Minutes, 5 seconds.

Wednesday: Treadmill Run Mileage Builder
*During treadmill runs I increase the incline to approximately 2% to prevent back strain/injury.
3 Mile Run Comfortably Challenging Pace
Total Time: 23 Minutes, 40 Seconds.
1 Mile Speed Walk: 12 Minutes, 35 Seconds

Thursday: Cardio Cross Training
10 Minute HIIT Cardio Interval: Sweat Not Tears Repeated 2X

Friday: Rest Day

Saturday: Cross Train/Trying Out My New Running Shoes
Low Impact Body Sculpt: Tummy and Tush
Treadmill-with 2% incline.
1 Mile Run: 7 Minutes, 24 Seconds
.75 mile walk: 10 Minutes
1.25 Mile Run: 10 Minutes
.5 Mile Walk Cool Down

Sunday: Long Run Day-Outside
10.04 Miles at a Comfortable (Talking) Pace
Total Time: 1 Hour, 27 Minutes

Monday: Easy Miles-Outside
4.02 Miles at a Comfortable Pace
Total Time: 35 Minutes

Today is Tuesday and I will be posting a new workout tonight, and updating my training schedule so be sure to check back! 🙂

If you are racing or training for an event I want to hear about it! Let me know at: Melissa Bender Fitness: Facebook

See you soon,
Melissa