Running Updates

Monday on the Run – Building a Better Runner – Gym Free Workouts

HAPPY MONDAY! I hope you had an amazing holiday week! I know I had a very … untraditional but interesting one!



Monday – 4.15k recovery
Tuesday – Rest
Wednesday – Rest
Thursday – 8.4k easy
Friday – Rest
Saturday – Rest
Sunday – 5k easy

Last week was a pretty easy week for me. I decided to embrace the holiday spirit and skip a couple runs in favour of more time with loved one/eating. Mainly eating. LOL! Since Wednesday was Christmas eve, there wasn’t a Longboat practice so I pushed my run back to 10 pm which was when mother nature decided that wind and heavy rain intervals would be the weather for the evening so I pushed my run to Christmas day instead!

Christmas day, I ran an easy (ish!) 8.4k to my best friend’s house with her gift!  She unknowingly to me, lived downhill from me … which meant that this gal had to run uphill home against the wind! Haha. In the name of friendship.

Sunday, I delayed my long run in favour of baking cookies!  They were what we called Ferrero Rocher Protein cookies!  We threw some VegaOne in for protein, loaded the batter up with hazel nut flour/hazel nuts and chocolate and bam! Cookie version of Ferrero Rocher!

IMG_4130 IMG_4135 IMG_4145 IMG_4138 IMG_4153 IMG_4155

Another reason I delayed my Sunday run was because I woke up early to work on a new project for for 2015! On Saturday I messaged Sherman and practically forced his hand to hurry up and start his blog.  I wanted to create a new series for the new year – a mix of building a better runner (through strengthening moves) and a gym free work out.  Many people’s new year’s resolution is usually working out/better themselves so I thought why not make that easier?  I really need to step it up with strengthen and I just don’t have time to go to the gym as often anymore so why not just skip it and do it post run?


These circuits created by Sherman and I can help you strengthen your body to help you become a better runner or help you dip your toes into working out if that’s your new year’s resolution. Bonus: if your resolution is to cut back on spending then not forking out for a gym membership that you may or may not use then this is perfect for you! Sherman is a personal trainer located in Toronto (he also paced me through Scotiabank!) and every time I post a new circuit on my blog, his blog will provide you with more details on how to perform the moves if you are unsure.

I’m thinking them of posting them once a week for as long as I can.  What do you guys think?  These first rounds of photos will feature Sherman more than myself since he has way better form than I do and we want to make sure you guys won’t be making the same mistakes I’m working to correct! Plus he is way better at smiling through the work out!! I’m best behind the camera because I literally look like I’m dying in my shots haha. How do those people who make work out videos do it?! Casey Ho smiles, talks, and laughs through all her work outs and here I am out of breath doing a burpee!!


My failed attempt at a toe touch. LOL! Gotta work on my core!

So that’s what I have in store for 2015!! Sharing it with you guys will seriously keep me accountable on doing my strength work! What do you think of the new series Building a Better Runner / Gym Free Workouts?? And how was your week?

Hope you guys have an amazing week!

Also, THANK YOU to everyone to participated in my December/Holiday giveaway! Winners have been messaged/ SportSuds/5Peaks winners will be messaged soon.

<3 Carmy
Other places to connect with me
Follow on Bloglovin
<3 Carmy

DISCLAIMER: Although Sherman is a certified personal trainer, the workouts I post may not be right for you. Please speak with a medical professional before making any changes to your current routine. If you are injured please consult a doctor before trying these exercises. We do not take responsibility for any injuries or accidents that may occur.

18 thoughts on “Monday on the Run – Building a Better Runner – Gym Free Workouts

  1. Oh man, those cookies! mmm. Did you run at ten o’clock at night? I don’t think I have ever run that late. With that being said, I have run at 9 before and many times at 7:30-8. Don’t be too hard on yourself, the toe touch is tricky! lol

    • I’m awful – I used to run at like 12-1am because I couldn’t sleep. It was selfish of me to make my BF worry but at the same time it was so nice to have the roads to myself! And LOL! Toe touches are SO hard! How do they make it look so easy!?

  2. I love Vega products! I want those cookies 🙂 My week has been busy with festive stuff and studying. I have a law exam at the end of January. Studying sucks 🙂 I think the new series will be a big hit!

    • We subbed regular flour with half regular half hazel nuts and added crushed raw hazel nuts to our regular chocolate chip cookie recipe! two eggs for a more flat cookie, one for a big ball! 😀

Leave a Reply

Your email address will not be published. Required fields are marked *