I had someone suggest that it would not only be valuable to see a training schedule, but to also understand what I choose not to do. As I’ve mentioned again (and again), I teach a lot of classes – I can’t do them all and keep up a quality marathon training schedule. So, here is the week’s worth of workouts, and the workouts I skipped:

Week of March 20th – 26th

Sunday:

  • Cycle class – taught off the bike, meaning: I rested
  • Yoga – taught and participated in about 70 percent of a 1-hour class. When I do not participate in mind-body classes, it is because I am walking around and adjusting/helping members.

Monday:

  • Cycle Class – taught and participated in interval-based class at intervals alternating between 60 and 80 percent of maximum heart rate for one hour.
  • Slow Flow Yoga – taught and participated in about 50 percent of a 1-hour class.
  • Ran 5 miles – four 1-mile repeats at 90 percent of max effort with ¼ mile recoveries at a light jog.
  • Yoga-Pilates Fusion – taught and participated in about 80 percent of a 1-hour class.
  • Coached treadmill boot camp and dodged Bill’s sweat.

Tuesday:

  • Functional Strength Training Class – taught and participated in the hour-long class emphasizing core work using 20-lb., medicine ball and 12-lb. dumbbells. Gave it 100 percent effort.
  • Interval Class – taught a 60-min. class alternating 3 minutes of cardio with 3 minutes of strength using 15-lb. and 12-lb. dumbbells.
  • Coached treadmill boot campers.

Wednesday:

  • Cycle Class – taught and participated in an endurance-based class at about 65 to 70 percent of effort for one hour.
  • Pilates – taught and participated in about 80 percent of 1-hour class.
  • Yoga Fundamentals – taught and participated in about 60 percent of 1-hour, basics class.
  • Ran 9.25 miles of hills – accidental. Meant to go 8 miles. Oops, directions and mapping are not strengths.
  • Coached treadmill boot campers.

Thursday:

  • Kickboxing Intervals – taught and  participated in class at a moderate effort; about 65 percent of heart rate max. Used 15-lb. and 10-lb. weights with emphasis on shoulders, triceps and abdominals between cardio intervals.
  • Interval Class – taught a 60-minute interval class alternating 3 to 4 minutes of cardio with weight training. Used 20-lb. and 12-lb. dumbbells – about 80 percent of my effort.
  • 10 minutes weight training: 3 sets of 12 20lb. kettlebell swings. 3 sets of 12 reps of 30-lb. kettle bell rows

Friday (treated as a rest day)

  • Yoga – taught and participated in 80 percent of 2 yoga classes, one for one hour and one for 45 minutes.
  • Interval class – taught but only demonstrated moves briefly during 1-hour class. Effort at about 10 percent.
  • Boot Camp – taught but only demonstrated moves during 1-hour class. Effort at about 20 percent.

Saturday:

  • 8 miles on the treadmill and 12 on the trail to equal 20 total miles. Only took a break to drive from the gym to the trail. Easy pace. With the rest day on Friday, felt really good.
  • Ride n’ Stride: a 30-minute cycling/30-minute treadmill boot camp class. Taught the cycling portion mostly off the bike, coached the runners.
  • Pilates: participated in 80 percent of the 30 minute express class.

One Response


  1. Melba Perkins on 06 May 2011

    Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!


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