NAFHALF Training: Week 6 Recap

I maintained my training this week despite my back still recovering – I am really glad that I still was able to keep active. I do feel like I’m missing something in my training in terms of strength training. I’m looking for something easy but effective – a video or printable workout I can take to the gym with me. I would love if you would leave your favorite workout in the comments and give me some ideas what to do next week at the gym!

Monday 6/19: Thankfully, thunderstorms in the area cancelled my swim lesson for today – otherwise, I don’t think I would have made it due to my back.

Tuesday 6/20: 2.18 mile walk (44:35)

Decided to keep the routine of #TrackTuesdays and just walked around the track for 45 minutes.

Wednesday 6/21: Swim lesson number 4! (40:00)

After we warmed up, we spent a lot of time working on our backstroke. I also learned how to do flip turns. I have done many a somersault in the pool, but I’ve never actually done a flip turn, so that was neat!

Thursday 6/22: 2.00 mi (35:30) 17:46 min/mi

My morning run commute turned into mostly walking as my back wasn’t completely ready to hit the road again.

Friday 6/23: Morning Yoga (55:00)

Decided to take it easy Friday morning and hopefully stretch out my back. The yoga class was just okay. I miss my Bikram yoga (sad faces)

Saturday 6/24: Rest

Sunday 6/25: 6.57 miles (1:33:30) 14:14 min/mi

The first few miles of my run were great – no problems with the back, it was a beautiful day, etc. However, my water bottle soon exploded on me twice and then my legs were feeling the week we had taken off. I spent a good deal of the last two miles walking.


The Total mileage for the week: 10.75 miles
Total mileage for NAFHALF training cycle: 54.32 miles

Current Plan for next week:
Monday: Run AM & Swim PM
Tuesday: Track Workout PM
Wednesday: Swim PM
Thursday: Run AM
Friday: Gym AM
Saturday: Rest
Sunday: Long Run (7 miles)


Linking up this week with the Weekly Wrap, hosted by Hoho Runs and MissSippiPiddlin and guest host Zenaida Arroyo .

9 thoughts on “NAFHALF Training: Week 6 Recap

  1. Kimberly Hatting says:

    It looks like you have a good variety on your schedule! I’m not a swimmer, but I know it’s a great compliment to running. For workouts…I love dong arm work…I have a few sets of hand weights (3, 8, and 12-pound). I do bicep curls, hammer curls, shoulder presses, flies, and rows…usually in sets of 10-15 depending on which weight I’m using. FOr lower body, I simply do squats and lunges…in sets of 15-20 in various in directions as well as leg lifts (front, sideways, and back lifts)

  2. MCM Mama says:

    Glad to hear your back is feeling better.

    On a totally random note, I happened to notice you retweeted some Alpha Gamma Delta stuff. Were you in AGD? I was (many many years ago) at UVA….

    • heathermundwiler says:

      I use Garmin Forerunner 230 for running and then I have a FitBit Flex 2 that I use for swimming. I would love the Garmin Fenix or Forerunner 735 to track everything in the same place, but that is out of my price range for the moment!
      I can’t say that I normally run by cows – at least until I started working at a university with a campus farm! It’s definitely different!

  3. Chaitali says:

    Sorry to hear about your back 🙁 The two apps I like for strength training are fitocracy and fitstar. Fitocracy has some ready made routines or you can make your own routine if you already know the exercises you want to do. Fitstar has videos for routines that you can follow along with. There are some that you have to pay for but I’ve only used the free ones and have liked them so far. Fitstar is all body weight exercises but Fitocracy has both body weight or using additional weights.

    • heathermundwiler says:

      Thanks, Chaitali! Is Fitocracy or Fitstar what you have pictures of on your blog? I’ll definitely have to check them out! I’ve used the (very limited) Fitstar workouts that are on my FitBit – I never wanted to pay for any additional ones!

      • Chaitali says:

        Yep, those are the photos I have on today’s blog post. Fitstar was Wednesday and Fitocracy was on Saturday. I used fitocracy that day because I had already gone for a run so didn’t want any cardio and just wanted to build my own strength training routine concentrating on core and legs. The Fitstar routines I tend to use are the strava 26.2 and the race day ready routines. Both of those should be free.

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