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 workouts. Show all posts
Showing posts with label workouts. 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!!
Thursday, April 15, 2010
week recap
Okay, lets recap here...
Tuesday I skipped intervals since I was still pretty sore from the boot camp. I ran a little over 5 miles at a little over 8:10 pace. The last 3 miles were in the 7:50s...the first 2 I ran with a friend so we were chatting.
Yesterday I pretty much took off but went for a long walk at lunch - maybe 2 miles? And then a 1.5 mile walk after dinner with the boy.
Today I attempted speedwork again but we couldn't use the high school track - they had a game going on :) so we ran at Beaver Lake a nice county park nearby. It is a trail - not paved, they actually do x-country skiing in the winter and some areas are wooden planks over marshier areas. It is very pretty and there are a few different trail options. We did the biggest loop around the lake which was a little over 3 miles and then a shorter trail for a little over 5 miles total. We ran "pick-ups" where we picked up the pace for a minute and a half at a time. We only did 5 of the pick-ups and it was still tough. I think the soft ground was hard to get used to running on. It was a little hilly but not too bad. Tomorrow I might attempt longer intervals again. My left knee is hurting a little but other than that my body seems to be finally recovering.
I ate a lot today and I'm still hungry. Not cool. I'm trying to keep in good shape for summer and any upcoming races I want to do.
There is a lot going on that's sort of up in the air right now. I need to make some plans and book some things but I can't really do it until I see how things play out next week. Hopefully I'm stressing for no reason! Everything should be okay but you never know.
Tuesday I skipped intervals since I was still pretty sore from the boot camp. I ran a little over 5 miles at a little over 8:10 pace. The last 3 miles were in the 7:50s...the first 2 I ran with a friend so we were chatting.
Yesterday I pretty much took off but went for a long walk at lunch - maybe 2 miles? And then a 1.5 mile walk after dinner with the boy.
Today I attempted speedwork again but we couldn't use the high school track - they had a game going on :) so we ran at Beaver Lake a nice county park nearby. It is a trail - not paved, they actually do x-country skiing in the winter and some areas are wooden planks over marshier areas. It is very pretty and there are a few different trail options. We did the biggest loop around the lake which was a little over 3 miles and then a shorter trail for a little over 5 miles total. We ran "pick-ups" where we picked up the pace for a minute and a half at a time. We only did 5 of the pick-ups and it was still tough. I think the soft ground was hard to get used to running on. It was a little hilly but not too bad. Tomorrow I might attempt longer intervals again. My left knee is hurting a little but other than that my body seems to be finally recovering.
I ate a lot today and I'm still hungry. Not cool. I'm trying to keep in good shape for summer and any upcoming races I want to do.
There is a lot going on that's sort of up in the air right now. I need to make some plans and book some things but I can't really do it until I see how things play out next week. Hopefully I'm stressing for no reason! Everything should be okay but you never know.
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