Workouts this week went sort of like
4 mile run last Saturday
2.75ish Monday (2 miles fast - under 7:30 pace)
6.5 Tuesday (2 miles on own 4.5 with group)
Strength workout Wednesday
4 miles Thursday with intervals
.5 mile 3:10
.25 - 1:30
.25 - 1:31
.25 - 1:40 (getting tired, more into wind)
.5 - 3:36 (wtf? I forgot it was an interval after the first .25 haha)
Going away again this weekend so it's going to be hard to get some more miles in but we'll see what I can do. Go BIG EAST!!
Showing posts with label speed work. Show all posts
Showing posts with label speed work. Show all posts
Thursday, March 17, 2011
Thursday, March 10, 2011
more for the core
It's been a tough week of workouts for me and unless you like reading detailed stuff this will probably be a boring post. Actually, this is more like a workout journal than a blog so far...
I probably should have taken a "before" photo to post huh?
Sunday I started my core strength routine. I did
10 Burpees - See Katie's blog here for a demo if you don't know what a burpee is: http://bikinirun.blogspot.com/2011/01/burpee-contest-and-demo.html
I just recently found her blog and have been loving it. Very motivating!
Bowflex - chest press, fly, tricep extensions
dips, squats
reverse lunges with weights
elevated planks
elevated side planks
pilates ab series + teasers
I was SORE on Monday after this on top of the effort from Saturday's race. But I STILL did my long run because I'm hard core like that. Plus my long run is only 10 miles at this point. I did 10.08 in 1:25:44. 8:30 average. However, that was my moving time - it actually took me longer than this to make it home because I had some stomach issues. I don't usually have problems when I run but I had to stop twice on my route to use the bathroom. Luckily there was a convenience store/gas station and one in the park on my way otherwise I'm not sure what I would have done...called my husband to pick me up and cried until he got there I guess. After the first 5 miles the stomach issues went away and the run got better until mile 10 which was tough. Mile 8 was my fastest at 8:11 which I'm happy about. I mean I want my pace faster than this but I'm happy that I was able to keep it consistent. I think my only mile over 9:00 pace was because I had to weight for a light during mile 5.
Tuesday I took off because I was really sore.
Wednesday I did intervals again however the girl I ran with and I were both sore so we only did 4 1/4s. I know that's pretty lame and it almost doesn't count but the point is I did them and logged 4 more miles for the week in the process.
Splits: 1:29, 1:35, 1:30, 1:35.
Okay, a little better. And my legs hurt. I know I should have done at least one more but at least one of them is under 1:30. That's improvement.
I don't remember the reps from Sunday but I did basically the same workout as above again today (Thursday) with the following:
12 burpees (legs less sore but these still kill me - the jump up gets me)
2x12 bench press 50lbs (yep, I'm a wuss)
2x10 fly 20lb
2x10 tricep extension 20 lb
20 dips - this was tough, I keep my feet elevated on a stool
20 squats (100 lbs)
2 sets of 12 reps reverse lunges with 10 lb weights
10 elevated planks, 5 elevated side planks each side
pilates ab series + teasers
chest pullups with bar - 4 with legs straight, 6 with bent legs.
It takes me about 25-30 minutes for the whole she-bang.
Okay, it took me three tries to get to this point without my computer locking up on me so I'm posting now! Tomorrow is Friday!!
I probably should have taken a "before" photo to post huh?
Sunday I started my core strength routine. I did
10 Burpees - See Katie's blog here for a demo if you don't know what a burpee is: http://bikinirun.blogspot.com/2011/01/burpee-contest-and-demo.html
I just recently found her blog and have been loving it. Very motivating!
Bowflex - chest press, fly, tricep extensions
dips, squats
reverse lunges with weights
elevated planks
elevated side planks
pilates ab series + teasers
I was SORE on Monday after this on top of the effort from Saturday's race. But I STILL did my long run because I'm hard core like that. Plus my long run is only 10 miles at this point. I did 10.08 in 1:25:44. 8:30 average. However, that was my moving time - it actually took me longer than this to make it home because I had some stomach issues. I don't usually have problems when I run but I had to stop twice on my route to use the bathroom. Luckily there was a convenience store/gas station and one in the park on my way otherwise I'm not sure what I would have done...called my husband to pick me up and cried until he got there I guess. After the first 5 miles the stomach issues went away and the run got better until mile 10 which was tough. Mile 8 was my fastest at 8:11 which I'm happy about. I mean I want my pace faster than this but I'm happy that I was able to keep it consistent. I think my only mile over 9:00 pace was because I had to weight for a light during mile 5.
Tuesday I took off because I was really sore.
Wednesday I did intervals again however the girl I ran with and I were both sore so we only did 4 1/4s. I know that's pretty lame and it almost doesn't count but the point is I did them and logged 4 more miles for the week in the process.
Splits: 1:29, 1:35, 1:30, 1:35.
Okay, a little better. And my legs hurt. I know I should have done at least one more but at least one of them is under 1:30. That's improvement.
I don't remember the reps from Sunday but I did basically the same workout as above again today (Thursday) with the following:
12 burpees (legs less sore but these still kill me - the jump up gets me)
2x12 bench press 50lbs (yep, I'm a wuss)
2x10 fly 20lb
2x10 tricep extension 20 lb
20 dips - this was tough, I keep my feet elevated on a stool
20 squats (100 lbs)
2 sets of 12 reps reverse lunges with 10 lb weights
10 elevated planks, 5 elevated side planks each side
pilates ab series + teasers
chest pullups with bar - 4 with legs straight, 6 with bent legs.
It takes me about 25-30 minutes for the whole she-bang.
Okay, it took me three tries to get to this point without my computer locking up on me so I'm posting now! Tomorrow is Friday!!
Friday, February 18, 2011
Heat Wave!
What a warm and beautiful day. It was in the fifties here today. In Central New York. On February 18th! Craziness. Unfortunately, it’s not going to last but I’ll still take it after months of runs in the 20s, teens, and single digits. I knew it was supposed to get colder and windy later on so I headed out for an early run at lunch...in a t-shirt and shorts! Woo-hoo!
My goal was to do some intervals and this proved more challenging than I anticipated due to a pretty strong wind (it's bringing back the cold weather - boo). I decided I better go for it anyway as I knew I’d feel bad if I didn’t get some speed work in.
I did intervals as follows - halves and quarters with 1/4 mile recoveries in between, and then an additional 400 after my run back to work.
800 - 3:30
400 - 1:38
400 - 1:31
800 - 3:29
400 - 1:36
It was a little over a mile warm-up and cool down so about 4.5 miles altogether.
The first ½ and ¼ were into the wind which made them extremely difficult for me. I really wanted to stop during the first half mile and almost ditched the whole effort, but I knew I’d feel like crap about it if I did. So, even though I’m not happy with my times – I’d prefer about 10 seconds off each interval (particularly the 800s) I’m still happy with my effort and that I completed my intended run. Besides, every little bit helps! And I got to eat candy when I was done!
Tomorrow is supposed to be super windy so I might not be running at all, and hopefully Sunday I'll make it out for a longish run again. Glad it's Friday even if it is getting cold again :)
My goal was to do some intervals and this proved more challenging than I anticipated due to a pretty strong wind (it's bringing back the cold weather - boo). I decided I better go for it anyway as I knew I’d feel bad if I didn’t get some speed work in.
I did intervals as follows - halves and quarters with 1/4 mile recoveries in between, and then an additional 400 after my run back to work.
800 - 3:30
400 - 1:38
400 - 1:31
800 - 3:29
400 - 1:36
It was a little over a mile warm-up and cool down so about 4.5 miles altogether.
The first ½ and ¼ were into the wind which made them extremely difficult for me. I really wanted to stop during the first half mile and almost ditched the whole effort, but I knew I’d feel like crap about it if I did. So, even though I’m not happy with my times – I’d prefer about 10 seconds off each interval (particularly the 800s) I’m still happy with my effort and that I completed my intended run. Besides, every little bit helps! And I got to eat candy when I was done!
Tomorrow is supposed to be super windy so I might not be running at all, and hopefully Sunday I'll make it out for a longish run again. Glad it's Friday even if it is getting cold again :)
Tuesday, February 23, 2010
speed workout
Last speed workout before next Thursday's race (leaving Saturday!)...
1x800m int
6x400m int with 400m recovery in between fast intervals.
about a mile warmup and cool down so between 5 and 5.5 total.
I forgot my watch but from one of the other girls I think most the 400m were between 1:28 and1:32ish? I know there was a 1:29 and a 1:28 I was happy about! Not sure about the 800m...
Had a bit of a side cramp warming up again. Odd. I thought it might be from G2 (Jeter Juice as I refer to it) so I ate a clif bar and 1/2 of one of these pre-run:
I had the tropical punch flavor which I like because it tastes good. Yeah, so I'm bad about the artificially sweetened beverages. I'm kind of a diet soda junkie too.
Made a quick spinach salad with a hard boiled egg, a couple strawberries, feta and balsamic and had a berry english muffin with it when I got home.
1x800m int
6x400m int with 400m recovery in between fast intervals.
about a mile warmup and cool down so between 5 and 5.5 total.
I forgot my watch but from one of the other girls I think most the 400m were between 1:28 and1:32ish? I know there was a 1:29 and a 1:28 I was happy about! Not sure about the 800m...
Had a bit of a side cramp warming up again. Odd. I thought it might be from G2 (Jeter Juice as I refer to it) so I ate a clif bar and 1/2 of one of these pre-run:
I had the tropical punch flavor which I like because it tastes good. Yeah, so I'm bad about the artificially sweetened beverages. I'm kind of a diet soda junkie too.
Made a quick spinach salad with a hard boiled egg, a couple strawberries, feta and balsamic and had a berry english muffin with it when I got home.
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