Training on the Road: November 6 – 19, it’s not as easy as it looks

Training on the Road: November 6 – 19, it’s not as easy as it looks

And with a snap of my fingers, it’s been two weeks since I announced my goal of BQing and I’ve (semi) completed two weeks of training with Superfly Coach Eric.

WEEK ONE

I went into the first week with so much determination yet came out of it feeling knocked down. I was traveling for work (I know, not the ideal time to start but it had already gotten pushed due to my wisdom teeth and being put on bedrest), so I had meticulously planned when I’d be able to get a workout in but when it actually came to it, I either had more work to do, not enough time to get a decent workout in, or had an event to attend. So I did what I could and promised to myself I would make up for it the during the following weeks and plan a bit better should I ever be traveling again (which of course I would be, we know I can’t sit in one state for very long).

Eric put together a great program for me, complete with things to focus on during each workout, YouTube videos, and enough variety that I didn’t get bored (because we know I struggle with not being in classes). I’ve gotten so many questions about the app we’re using; it’s called TrainingPeaks. It’s super simple to use and syncs with my Garmin for accurate tracking. Eric puts my workouts into the calendar and I get a daily email telling me what’s coming up for today and tomorrow.

Planned Workout:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
3 minute run
2 minute walk
x6
20 minute walk at 12% incline

Warm Up:
- World Greatest Stretch
- Soldiers
- Leg Swings

Circuit 1: 10 reps, 3 rounds, rest after between
- Deadbugs w/ stability Ball
- Pushup to knee in
- Stability Ball Body Saw
- Bridges

Circuit 2: 3 rounds, rest after each round
- Side lunge (weight optional)
- Plank to shoulder tap
- Stability ball stir the pots
- box taps (focus on foot speed)
4 minute run
1 minute walk
x8
Stair-stepper for 20 minutes

Warm up:
- Worlds greatest stretch
- Soldiers
- Leg Swings

Circuit 1: 10 reps, 3 rounds, rest between
- Cable Chops
- Single Leg deadlift, no weight cone touch
- Overhead press, light weight w/ kettle bell
- half kneeling single arm row

Circuit 2:
- Step up to reverse lunge
- Stir the Pot
- Band pulls
- Plank elbow to hands
Circuit 1: 3 rounds
Worlds greatest stretch (5 per side)
Toy Soldiers (10 per leg)
Open Books (10 per side)

Circuit 2: 3 rounds
- 10 sun salutation variation
- 8 cheerleader squats
- 10 LARGE hip circles in each direction

Circuit 3: 3 rounds
- 20 squats with no weight
- 5 pushups with knee in
- 12 dead bugs w/ no ball
5 minute run
2 minute walk
x9
Recover

Extra long foam roll

Optional Yoga

Completed Workout:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Completed as planned!I was so confident I would workout this day and then my WiFi wouldn't work so I couldn't multi-task during my Dreamforce sessionsI knew it wouldn't happen this day and I was rightYIKES, now I'm getting worried. But I walked a lot, that has to count for something with all of those San Francisco hills, right?4 minute run
1 minute walk
x8
I walked a lot between brunch and adventuring to some of San Fran's hottest restaurants (okay, they were bars)My Uber driver from the airport stopped for gas on the way home, give me a break, I was feeling awful at this point

So yep, that wasn’t pretty. And I definitely wasn’t proud of myself at the end of that week. But hey, I learned some things in the process about getting in your fitness while traveling:

  • Plan. Know what your schedule is going to be and push yourself to set the alarm for an hour earlier so you can squeeze in a workout before the day gets too busy or choose a mid-day workout and take lunch on the go
  • Adjust. So you may not be able to get a run in but then again you walked 8 miles and there were a lot of hills so count that as a win
  • Listen. To your body. If you’re feeling jetlag or like you may be getting sick (because I always tend to get sick after flying), take a break. It’s not worth it
  • Forgive. We can’t always be perfect and being too hard on yourself will only hurt you

WEEK TWO

After a rough start, I knew I needed to pick it up. So that’s exactly what I did.

Planned Workout:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
3 minute run
2 minute walk
x6
20 minute walk at 12% incline

Warm Up:
- World Greatest Stretch
- Soldiers
- Leg Swings

Circuit 1: 10 reps, 3 rounds, rest after between
- Deadbugs w/ stability Ball
- Pushup to knee in
- Stability Ball Body Saw
- Bridges

Circuit 2: 3 rounds, rest after each round
- Side lunge (weight optional)
- Plank to shoulder tap
- Stability ball stir the pots
- box taps (focus on foot speed)
4 minute run
1 minute walk
x8
Stair-stepper for 20 minutes

Warm up:
- Worlds greatest stretch
- Soldiers
- Leg Swings

Circuit 1: 10 reps, 3 rounds, rest between
- Cable Chops
- Single Leg deadlift, no weight cone touch
- Overhead press, light weight w/ kettle bell
- half kneeling single arm row

Circuit 2:
- Step up to reverse lunge
- Stir the Pot
- Band pulls
- Plank elbow to hands
Circuit 1: 3 rounds
Worlds greatest stretch (5 per side)
Toy Soldiers (10 per leg)
Open Books (10 per side)

Circuit 2: 3 rounds
- 10 sun salutation variation
- 8 cheerleader squats
- 10 LARGE hip circles in each direction

Circuit 3: 3 rounds
- 20 squats with no weight
- 5 pushups with knee in
- 12 dead bugs w/ no ball
5 minute run
2 minute walk
x9
Recover

Extra long foam roll

Optional Yoga

Completed Workout:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Completed as planned!Completed as planned!Completed as planned!

+10 shin boxes per side x3
Completed as planned!

+45 minute hot yoga class
Completed as planned!Recover (aka some Bongo Room brunch and a nap on Kelly's couch)

I know I was supposed to run this day but I had some train issues... I missed 3 - it was rough, I don't want to talk about it
Completed as planned!

BUT I MADE UP FOR IT SO HA METRA

I realized as I was going to bed, I forgot to shin box

Seriously, great week. I was sore AF but it was a hurts so good moment. It may sound crazy but I can already see small changes and I cannot wait to continue to see the improvements. Boston, I’m coming for ya!

2 Comments

    • Connie
      November 21, 2017 / 3:40 pm

      Thank you 🙂

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