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PCT Training Weeks 7 & 8 + 2 Workouts!

February 25, 2019 by Jenna

Below is my PCT training for weeks 7 & 8.

I finally started putting together some strength workouts for myself and shared them below. Try them out! I was sore after the full body strength workout.

PCT Training Goals

Michael and I will be starting the Pacific Crest Trail on April 18. We are just under 2 months away and I AM SO EXCITED. You can read about our PCT goals here.

I realize that it’s not quite feasible to train my body to hike 25 miles per day for 120 days. In fact, a lot of people say that your PCT training is basically the first month of the hike; however, I want to start the trail as prepared as possible in order to minimize risk of injury.

My minimum goals for each week are:

Hike x1
Run x2
Stairmill x2
Strength training workout x2
Stretch!!

Running trumps the stairmill and hiking trumps both the stairmill and running. If I get in an extra hike, but only do one session on the stairmill I’ll consider it a win.

I just deleted yoga from my weekly goals. I haven’t been doing it and I probably won’t. I am going to focus on doing a little stretching after every workout. If I do get some yoga in it’ll be bonus points for me.

PCT Training Week 7

Sun, February 10: 3-mile run + 9.3-mile bike
Mon, February 11: 30-minute stairmill + this strength conditioning kettlebell workout + abs + 9-mile bike
Tues, February 12: 30-minute stairmill + 6-mile bike
Wed, February 13: 3.5-mile run
Thurs, February 14: Green Mountain hike/run
Fri, February 15: 9-mile bike + strength & cardio superset workout (see below)
Sat, February 16: 9-mile bike

I took myself out on a little Valentine’s Day hike to Green Mountain. It was a windy, muddy day, but it was so refreshing. I hiked the uphills and ran the flat and downhill parts. I need more of this type of movement in my life!

PCT Training Week 8

Sun, February 17: 4-mile run
Mon, February 18: 30-min stairmill + this dumbbell superset HIIT workout + 6-mile bike
Tues, February 19: 30-min stairmill + 3.25-mile run
Wed, February 20: 9-mile bike + resistance band workout
Thurs, February 21: 17-mile bike + 3.25-mile run
Fri, February 22: 9-mile bike + full body strength workout (see below)
Sat, February 23: 3.5-mile run

Unfortunately, I didn’t get any hiking in this week. We’re actually having a semi-real winter here in Denver. AKA, it has snowed more than once. My normal trails are either covered in fresh snow or are super muddy. Instead I focused more on running and strength training this week. I’m starting to like running again and it’s making me really happy.

Summary

Week 7

1 hike, 2 runs, 2 stairmill, 2 strength training, 5 bike

I hit all the goals this week and even did quite a bit of stretching!

Week 8

0 hikes, 4 runs, 2 stairmill, 3 strength training, 4 bike

As I mentioned, no hikes this week, but plenty of running and biking made up for it.

Workouts

Strength & Cardio Superset Workout

This workout is comprised of 3 supersets, each with 1 lower body exercise, 1 upper body exercise, and 1 cardio exercise. Complete each strength exercise for 12 reps and each cardio exercise for 30 seconds. Do each superset 3 times. Use the appropriate dumbbells for your abilities.

Full Body Strength Workout

This is a great workout! Each superset is upper body, lower body, and core exercises. Complete 15 reps of each exercise (unless otherwise noted) and do each superset a total of 3 times. Use whatever dumbbell weight works for your body. I went heavy on the rows, light on the shoulders, and medium on everything else. If you only have access to one set up dumbbells, feel free to adjust the reps slightly.

I was sore after this one. Do it!

Let me know if you are interested in seeing more workouts and if you’d like descriptions for each exercise. I used to write out detailed instructions (examples 1, 2, and 3) and will again if there is interest! Let me know in the comments.

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PCT Training Weeks 5 & 6

February 11, 2019 by Jenna

A summary of my PCT training weeks 5 & 6.

PCT TRAINING GOALS

Michael and I will be starting the Pacific Crest Trail on April 18. We are just over 2 months away – woohoo! You can read more about our PCT goals here.

I know it’s not quite feasible to train my body to hike 25 miles per day. In fact, a lot of people say that your PCT training is basically the first month of the hike; however, I want to start the trail as prepared as possible in order to minimize risk of injury.

My minimum goals for each week are:

Hike x1
Run x2
Stairmill x2
Strength training workout x2
Yoga x1 or at least a lot of stretching

Running trumps the stairmill and hiking trumps both the stairmill and running. If I get in an extra hike, but only do one session on the stairmill I’ll consider it a win.

PCT Training Week 5

January 27: Mount Galbraith hike with my friend Anna and her pug, Louie, followed by brunch at Abejas (where Michael works) – Woohoo!
January 28: 15-mile bike + this 30-minute leg workout (I did the full workout, plus one more round of all the exercises) + abs + stretching
January 29: 30-minute stairmill + 9-mile bike
January 30: Cycle class at High Ride Cycle with my friends Alana and Anna – you can get your first three classes for $15 total!
January 31: 3-mile run + barre cardio + a sunset Mount Galbraith hike with Michael
February 1: Yoga at Feral Mountain Co (there is a donation-based class every Friday at 7:00am!) + 4-mile walk Waterton Canyon with Lindsey
February 2: 8-mile hike in White Ranch Open Space Park

Between the cycle classes, yoga, and hikes/walk with friends it was a very social week of exercise!

Fun side note: Michael and I recorded a podcast with Backpacker Radio on Saturday. The episode comes out on Valentine’s Day!

PCT Training Week 6

February 3: Cycle class at High Ride Cycle
February 4: 13-mile hike in Centennial Cone Park with Michael
February 5: Cycle class at High Ride Cycle
February 6: 30-minute stairmill + 6-mile bike + this upper body workout
February 7: 30-minute stairmill + 3.1-mile run
February 8: 3.1-mile run + this pyramid workout + stretching
February 9: Ski day at Vail with my friends Katie and Christy

I can’t believe I’m saying this, but I ran on the treadmill and *gasp* enjoyed it. I don’t know how or why, but I did. I think watching episodes of Schnitt’s Creek helped keep me entertained.

Summary

Week 5

3 hikes, 1 run, 1 stairmill, 2 strength training, 1 yoga, 3 bike, 1 walk

What a week – 3 awesome hikes and I even went to a yoga class! I hope to have more weeks like this going forward.

Week 6

1 hike, 2 runs, 2 stairmill, 3 strength training, 0 yoga, 3 bike

No yoga this week. I know how important yoga is and understand the positive effects it has on both my body and mind, but for some reason it is quite difficult to get myself to do it.

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PCT Training Weeks 3 & 4

January 28, 2019 by Jenna

Another training post! Below is my summary of PCT training for weeks 3 and 4.

PCT Training Goals

As a reminder, Michael and I will head out in the Pacific Crest Trail on April 18! You can read more about our PCT goals here. I’m not quite sure if it’s feasible to fully train my body to hike 25 miles per day for 120 days, so I am going to focus on increasing my cardio endurance and strengthening my body to minimize the risk of injury.

My minimum goals for each week are:

Run x2
Stairmill x2
Strength training workout x2
Yoga x1 or at least a lot of stretching
Hike x1

These are the minimums. I know I’m probably going to bike quite a bit and hopefully go on an extra hike, but these are the things I want to make sure I accomplish each week.

PCT Training Week 3

January 13: 3.2-mile run + this 30-minute full body yoga stretch video
January 14: 7.2-mile North Table Mountain hike with Michael
January 15: 30-minute stairmill + this pyramid power workout + stretching
January 16: 2.6-mile solo run + 2.6-mile walk with Lindsey
January 17: Green Mountain hike with Michael
January 18: 30-minute stairmill + 9-mile bike
January 19: Skiing at Keystone

I am counting skiing as a strength training. My quads were essentially on fire for about 4.5 hours, so yeah, leg day with great views.

PCT Training Week 4

January 20: 4-mile run + this 20-minute total body yoga flow
January 21: 15-mile bike + 1000m row + pyramid power workout + stretching
January 22: 3.2-mile run
January 23: 30-minute stairmill + this dumbbell superset HIIT workout + stretching
January 24: 15.5-mile bike + 30-minute stairmill + 2.55-mile elliptical
January 25: 4-mile run + this arms and abs dumbbell workout
January 26: Skiing at Breckenridge

I went for my longest run since since June 2017! It was only 4 miles, but still! I was so excited and happy. Running has been really hard for last few years (since 2014), obviously most of this was due to having major heart problems. After my heart surgery 1.5 years ago I still had to be careful while running and wasn’t allowed (per my doctors) to get my heart rate up above 140 bpm. Once I had my cardiac ablation and was given the go ahead to do whatever physical activity I wanted I stuck to 2- or 3-mile runs. Last week I finally decided to try to knock out 4 miles. And I did! I took it slow and steady, so that I wouldn’t have to stop and walk. This was a huge milestone for me and I am excited to push myself a little longer.

Also, I found that I run better while listening to podcasts rather than music. Podcasts seem to capture my brain’s attention better. I just finished Dirty John and am currently working through Dr. Death. I highly recommend them both. Please pass any good ones my way!

Summary

Week 3

2 runs, 2 stairmill, 2 strength training, 1 yoga, 2 hikes, 1 bike, 1 walk

I finally got some yoga in this week, along with more post-workout stretching. I also hit my minimal goals!

Week 4

3 runs, 2 stairmill, 4 strength training, 1 yoga, 0 hikes, 2 bike, 1 elliptical, 1 row

I was short on hikes this week. The weather wasn’t really cooperating, so I didn’t make it out. However, I got in extra runs and strength training, so I feel comfortable with that.

Have a great week everyone!

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PCT Training Weeks 1 & 2

January 11, 2019 by Jenna

First PCT training post! Woohooooo.

Holding true to what I said in my last post, here’s my PCT training weeks 1 & 2 summary.

PCT Training Goals

Michael and I will head out in the Pacific Crest Trail on April 18! I’m not quite sure if it’s feasible to fully train my body to hike 25 miles per day for 120 days, so I am going to focus on increasing my cardio endurance and strengthening my body to minimize the risk of injury.

My minimum goals for each week are:

Run x2
Stairmill x2
Strength training workout x2
Yoga x1 or at least a lot of stretching
Hike x1

Again, the goals are my minimums for each week. If I go on an extra run and bike for an hour, yippee for me!

These posts will be more of a personal training diary. I apologize in advance that they will be a little dry. You are more than welcome to tell me step it up and train harder. I’ll need it. I’m kind of lazy these days 😬

PCT Training Week 1

December 30: This 20-minute strength workout and a 3-mile run
December 31: 30-minute stairmill and 3-mile bike
January 1: rest 🙂
January 2: This strength + HIIT home workout and a 3.1-mile run
January 3: 4.5-mile hike around Mount Galbraith
January 4: 30-minute stairmill and 3-mile bike
January 5: This legs + back workout with my sister

The first thing you’ll notice is that I’m currently very into workouts from Nourish, Move, Love (thanks for the recommendation, Mom). I don’t typically follow other people’s workouts, but there is something about hers that are very appealing. Idk why. Maybe because I work from home and I have zero excuses to fit in a 30-minute workout between meetings. Eventually, I’d like to start writing my own workouts like I’ve done in the past, but for now the Nourish Move Love workouts are perfect. I highly recommend checking out her site!

PCT Training Week 2

January 6: Resistance band workout
January 7: Half of this 10-minute at-home HIIT workout
January 8: This 30-minute HIIT workout video with weight and a 2.8-mile run with Lindsey
January 9: 40-minute stairmill and 15.8-mile bike
January 10: 5.8-mile Green Mountain hike and 1-hour bike race with Michael (knocked out 15.85 mile, but he beat by .15 miles)
January 11: This upper body HIIT workout and this 10-minute barre core workout
January 12: Winter Trifecta hike with the Boulder Hiker Chicks – 11-mile hike to Green Mountain, Bear Peak, and South Boulder Peak

I was in South Dakota visiting family January 4-7. The only workouts I could fit in were some at-home workouts with my sister while my nephew was sleeping. Although it was less than I’d like to do on a normal weekend I never get to workout with my sister, so it was very fun!

On Saturday I did the 5th Annual Boulder Hiker Chicks Winter Trifecta. It was an 11-mile hike to Green Mountain, Bear Peak, and South Boulder Peak with over 4,000 feet of elevation gain and 68 total hiker chicks! There was also 4-6 inches of fresh snow from the night before, which made the experience more difficult and more beautiful. There is something about hiking through the snow that is so magical. I can’t explain it, so I’ll let the pictures do the talking.

Summary

Week 1:

2 runs, 2 stairmill, 3 strength training, 0 yoga, 1 hike, 2 bike, 1 day rest

I hit all my goals, except yoga and got additional biking and strength training.

Week 2:

1 run, 1 stairmill, 3 strength training, 0 yoga, 2 hikes, 2 bike

I was short on the running, stairmill, and yoga, but did a lot more hiking and biking.

I need to work on getting some yoga sessions in! A consistent yoga routine is always hard for me to start. It takes me a little bit to remember how much I enjoy it.

Thanks for following along! If you have any great workout ideas, feel free to pass them my way!

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2019 Goals: the Pacific Crest Trail and the Colorado Trail

January 10, 2019 by Jenna

Let’s talk a little about 2019 goals.

I am not talking about resolutions or intentions or little things I want to change about myself. I am talking cold, hard goals. SMART goals. Things that I am going to do everything in my power to achieve.

My 2019 Goals

Here they are:

Hike the Pacific Crest Trail
Hike the Colorado Trail

If everything goes correctly that would be over 3,100 miles of backpacking!

I get so excited just thinking about it.

The Pacific Crest Trail

For those of you that are unfamiliar with the Pacific Crest Trail (PCT), it is a long-distance hiking trail that travels 2,650 miles from Mexico to Canada through California, Oregon, and Washington.

Michael and I have a permit to start hiking on April 18, my 32nd birthday. We hope to finish the PCT in 120 days, estimating that we’ll probably take about 14 “zero” days (days that we don’t hike) and average 25 miles per day on the days that we do hike. It might be a little aggressive, but I think we can do it!

The Colorado Trail

The Colorado Trail is another long-distance trail. This one starts at Waterton Canyon, southwest of Denver, and travel 486 miles to Durango, Colorado – a shorty compared to the PCT.

We will start this after we finish the PCT and get back to Colorado, probably around September 1. Right now we don’t have a specific time goal for the Colorado Trail, but it will probably take us 3-4 weeks.

Initially Michael just brought the Colorado Trail up as a joke, but the more we joked about it the more serious we became and soon realized that it was a great idea.

We’ll already have the time off of work. We’ll both be in really good hiking shape and have all the gear we need. Monsoon season will be over and we’ll get to hike through peak fall colors.

Sooo… give me a reason not to do it.

Training

I am planning to post training updates here on Just J. Faye, not necessarily because I think you’ll be interested, but rather because I think posting my training will help hold myself accountable.

Ideally I would my weekly training would include a solid mix of running, hiking, other cardio (elliptical, rowing, stairmill, etc), strength training, and stretching.

Other Things

Of course I do have some resolutions and intentions and small things that I want to change about myself too. Would it even be January if I didn’t?!

Stretch more and do yoga at least twice per month
Learn calligraphy
Journal on a more consistent basis
Do a better job at reaching out to / catching up with friends and family
Spend money smarter, AKA only on things that I actually need

Follow Along!

I hope you follow along during the training, planning, and hiking! You can follow me on Instagram here and you can follow Michael here. His pictures are way better than mine.

We’ll also be posted periodic articles on The Trek. You can check out our latest about this 2-for-1 thru-hiking experience here.

What are your goals/resolutions/intentions for the year? Please share!

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PCT Training Goals

PCT Training Week 7

PCT Training Week 8

Summary

Week 7

Week 8

Workouts

Strength & Cardio Superset Workout

Full Body Strength Workout

PCT TRAINING GOALS

PCT Training Week 5

PCT Training Week 6

Summary

Week 5

Week 6

PCT Training Goals

PCT Training Week 3

PCT Training Week 4

Summary

Week 3

Week 4

PCT Training Goals

PCT Training Week 1

PCT Training Week 2

Summary

Week 1:

Week 2:

My 2019 Goals

The Pacific Crest Trail

The Colorado Trail

Training

Other Things

Follow Along!

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