Tag Archives: Sport

Fitting It All In

Swimming x 3, gymnastics x 3, skating x1, hockey x 1, soccer x 2…  and school.  Between my job, the kids activities etc finding the time to run has been hard lately.

Finding time for exercise with kids is hard!

So this morning when I was at our local arena/community center/gymnastics club for the girls gymnastics classes I noticed that the center added a walking/jogging track around one of the hockey rinks.  So as soon as I got the chance I went over to the registration desk and asked how much a membership was:

Wow! $5 per visit?

NOPE!  $5 per YEAR!

Sign me up baby!  So I paid my $5 and now every Saturday I can run for up to 90 minutes while the girls are in their gymnastics class – all winter!  No more long runs in the bitterly cold, sleet and ankle deep snow this winter!

How do you find time for exercise with kids?

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Motivation Monday: July 26, 2010

This is my Mamavation post for Monday, July 26, 2010.

Hey everyone!

Sorry for being MIA last week. I spent last weekend at a cottage and with all the sun and fun I ended up catching a killer cold that knocked my already tired pregnant butt for a loop. I also was treated to dinner & a movie (Eclipse) by my best friend on Wed as a belated b-day gift, and my other best friend took me to a concert at Fallsview Casino this Saturday. I have some great friends :)

Despite feeling sick & being super busy, I did manage to workout 4 days:

Mon – Boot camp fitness class
Tues – ran 6K
Wed – ran/walk 6K (ran 3.5k then walked due to heat)
Thurs – walked 3k with hand weights
Fri – does an hour of power shopping count as exercise?

NolanBrookeJanice 300x225 Motivation Monday: July 26, 2010

A pic from the cottage: My friend

While my working out was awesome, my eating sucked. I felt so tired that I resorted to making poor food choices (including a two-hour visit to a buffet on Saturday). I bet my cold would have disappeared faster if I had eaten healthier…

This week life is back to normal – no girls nights out, no cottage visits etc, so I hope to be back on track (and back on Twitter). Hubby even stocked us up on veggies for this week :)

Here’s my workout plans for the week:

Monday: Work out with my awesome trainer at lunch
Tuesday: 5K walk/run around the park on my lunch
Wednesday: Work out with my awesome trainer at lunch
Thursday: 5K walk/run around the park on my lunch
Friday: 5K walk/run around the park on my lunch
Saturday: Rest day
Sunday: Kick the family out of the house so I can spend 2-3 hours cleaning…

Every week brings new obstacles – success depends on how you face those obstacles, right?

Congrats to Rita Ann (aka @lovelyritaann) on being Mamavation Sista of the Week

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Fitness Tip of The Day: When working out on cardio equipment (e.g. elliptical trainers), don’t lean heavily on the handrails. This will reduce the amount of calories you burn.

Related posts:

  1. Motivation Monday: July 12, 2010
  2. Motivation Monday: June 28, 2010

This post is from Fitness Cheerleader. Please visit the original post if you would like to join the discussion.

© Janice Smith for Fitness Cheerleader, 2010. |

My Half Marathon Training Program

As you may be aware, I’m training for the Mississauga Half-Marathon (May 16, 2010). When I tell people this I’m often asked how I train for a half-marathon. Being as sarcastic as I am, I often have to stop myself from responding: “By running”. I think what these curious bystanders really want to know is how do you build up the running distance? How do you build a half-marathon training program? So below is an outline of how I structured my training program. I started my program in January only able to run 3k! I hadn’t ran in 4 months and when I last ran in September my average distance was 5k. I only run 4 times a week. I now can complete 13k easily and my pace has improved by an average of more than 30 seconds/km (I’ve also lost 7 8 lbs).

I’ve phased my training because SPEED is a combo of ENDURANCE and STRENGTH. You can’t build strength without endurance and you need strength and endurance to build speed.

Jan & Feb was my endurance phase. On December 27th I began running after being sedentary for 4 months (I had fallen and broken a few rbs and they needed some time to heal). 3k was HARD! However I pushed myself every weekend to run a few more k’s and was finally able to run 13k this past Sunday. My long runs are slightly slower than my mid-week runs by about 20 seconds/km. I did this because my goal is speed – if I train long and slow I will perform long and slow.

March – my focus will be on strength while maintaining my endurance. I’ll be doing this by doing hill repeats on Wednesdays and my weekend long run will remain consistent at 13-15k.

April – this will be my hardest training month, and this is the month that injuries often appear, so I will need to listen to my body. I will be bringing all of the hard work form the past 3 months together on Wednesdays to do speedwork on the Ching Track. I will run 800m as fast as I can followed by short rest intervals. My weekend long runs will be consistent at 15k-18k.

May – this will be my two week taper – I will slowly decrease my running distances during the two weeks. That said, recent research has indicated that the shorter distances should still be run at a high intensity to maintain the speed that was built up. It’s possible that speed and strength is lost faster than endurance is. (I think this was in the March issue of Runner’s World).

Taking my phases into consideration, I’ve structured my training program to alternate hard/easy/rest days to allow progress while hopefully perventing injuries:

Mondays: Easy around the park 2-3 laps depending on how my legs feel.
Tuesdays: Yoga stretching and lengthening of muscles (I call this my “active rest” day).
Wednesdays: Longer run 3x around the park or Hills or Speedwork
Thursdays: Powerwalk with weights (sport specific strengthening of the upper body, as this contributes to running speed) or if my legs are sore I swim with pull-bouys.
Fridays: Easy around the park 2-3 laps depending on how my legs feel.
Saturdays: Long run – I’ve built up my distance from 3K in late December to 13K now – I will continue to build up my distance over the next 8 weeks to 18K
Sundays: REST!

I would be more than happy to help coach you and anyone else who wants to learn to run! I am working on completing a learn-to-run forum where I can offer you advice, tips and a training program. If you’re interested, sign up for my newsletter (in my sidebar) so that I can help you on your way!