20 minute bike workout
1.5 minutes off, 1 minute sprints

Deadlifts
10 x  133lbs
10 x 160lbs

Cleans
10 x 133lbs
10 X 150lbs

Squats
10 x 155lbs
10 x 170lbs
10 x 195lbs

Overhead Med Ball Throws
100 x 12lbs

Squat Med Ball Throws
100 x 12lbs

Various plyometric drills

Half Marathon

1:43:09

25/132

I was hoping for a sub 1:40 but considering this is my first race coming back from a knee injury, I’m pretty happy.

A wonderful wake-up complete with tea, toast&peanut butter/crab apple jelly, and a brisk walk to the gym.

• 3-3-3 warm up
• 12 - 3k weight turns
• 5 - 3k throws
• 5 - 2k throws
• 5 - 3k throws
• 5 - 2k throws
• 8 - 16lb weight throws
• 5x10 bench press @ 55lbs
• 5x10 flies @ 10lbs
• 5x10 lat pull downs @ 70lbs
• 5x12 twisted sit ups

Then it was another brisk walk back home to change since the track team doesn’t have their lockers in the athletes room yet.

Class until 3pm then another practice at 4 :)

And better than ever. So much exciting news to share with you all.

I’m still running and skating and there will be more snowboarding this year but one exciting thing has happened.

I made my university’s track and field team. I’m still going to be hurdling at the 60m distance as we only have an indoor season and my coach is transforming me into a hammer and weight thrower!

Anyway, now that base training is over, we started hell week. The first brutal week of true training. That means tonight is my last night to stay up late and sleep in. Starting Wednesdays, it’s back to my usual 5:00-5:30am wake up depending whether or not I want to get a quick run in before my morning practice and workout which start at 6:00am. Classes, then practice and workout at 4:00pm. Everyday until the end of the season.

Here was my workout today

• 5-5-5 warm up
• 12 - 16lb weight turns
• 5- 3k hammer throws
• 5- 2k hammer throws
• 5- 3k hammer throws
• 5- 2k hammer throws
• 12 - 16lb weight throws
• 5x10 bench press @ 75lb
• 5x10 seated row @ 35lb 
• 5x10 inclined sit and twist @ 15lb
• 5x10 pec flies @ 10lb

My brother and I swam laps while we were at the beach yesterday and now both our arms are killing us.

I skipped body weight workouts today and just went for a run, however my brother helped a friend move…

He’s passed out with ice right now lol

this is my water bottle.

the weird thing is, I’m actually not the biggest fan of dessert

That’s all.

probably even longer than that because I haven’t had tuna since I was in grade 2 and then slowly stopped eating in grade 6 and completely stopped in grade 8.

(it’s a big deal to me)

If a dog can do it, you can do it.

Water; it’s all you’ll ever need.

carlzinwonderland:

healthy afternoon snack whilst I’m at work…15 grapes and 10 strawberries… looks like I have loads though doesn’t it?! Yay for fruit and healthy things :)

yum!

15km run
20km bike
Moksha Yoga
BodyRock Workout 

I go to a Moksha Yoga studio here in London and I’d like to share the benefits of committing yourself to a yoga practice.

Overall:

• increased flexibility
• better balance
• increased fitness
• focus
• breath awareness
• less water retention

Health: 

• depression (melatonin is released)
• insomnia    (melatonin is released)
• stress reduction
• arthritis
• back/knee pain
• poor digestion and constipation
• headaches
• pregnancy
• posture
• scoliosis 

I challenge you to do a full 7 days of hot yoga (or non heated yoga). It can be any type that you’d like to do but try the hot yoga at least twice.

Stay hydrated!

xxJess

thegirlinmidair:

I will never cease to be amazed by this video. It gets me every time.

After deciding to not go for a BQ on my first marathon just over a month ago I decided to train for a 4:15-4:20 time.

The expo was great, met lots of runners, Katherine Switzer, and just amazing people over all. I walked around Toronto with my mum and had a delicious meal at East Sides. We head back to the Hilton to relax, watch the Rock game on the telly and then get a good nights sleep. My sleep sucked though however.

Race morning, I didn’t get to start with the breakfast I wanted, only downfall of the Hilton was that they didn’t have breakfast set up early for us runners. Mum and I head to the start and I’m feeling a good. A stop in the bush 5 minutes to go with a fellow runner and a kiss from my mum and we were off.

It was surreal, so many people and the weather couldn’t have been any better! I was on pace for my 4:15-4:20 when this old man came up beside me. We had a little chat asking if it was my first marathon and then continued to say that he didn’t run his first until he was 62. I asked him how old he was and.. 83. This old man was 83 years old. He then continued to tell me how he woke up at 1 am to ride his bike for 95k and then get to the start of the race. I asked if he was training for an Ironman and he said you betcha. This man became my inspiration.

So far so good… I hit the 21k mark at 2 hours and continued on. At 26k, disaster struck. A cyclist passing a group of cyclists crashed into me, causing me to go flying with him and the bike landing on top of me. Medical rushed over after a runner had called up ahead and I had so many nice things to say to the cyclist. I don’t think I ever cussed so much in my life. Medical didn’t want me to keep going and I tried to convince them that I was fine and they didn’t believe me, so during a painful 2k, they finally agreed to let me finish… I lost an hour in time due to the collision and the walk but I finished in 5:17. 

I’m just happy I finished with my friends and mum at the finish. I found out my friend came 5th with a new PB!

I decided to take my shoes off because I was ready to put my sandals on and the right foot had a nasty blister forming on it. I didn’t even get my left shoe off when a sudden rush of pain hit me. A 7 layer open blister was on the inner sole of my foot and it was the most excruciatingly painful thing I’ve had in a long while. That pain is still there but it’s getting better and I can walk with my full foot on the ground now. I also received a massive sunburn, but that doesn’t bother me.

Overall it was a great experience and I can’t wait for the next one!

xxJess

commit-to-fitness:

Was rewarded with drink recipes from Nike Training Club app. Thought I’d share with y’all :)