Burst Training…YES!


400m walk
1 mile *burst run --
400m walk
1 mile burst run
400 m walk
1 mile burst run
400m walk

This workout was AWESOME!!! I adapted it from something I read and it was the perfect amount of push and intensity with enough rest incorporated that I felt like I got the max amount out of this workout. Hardest I have worked out since the baby. It's an awesome speed workout. I know because I was getting faster during the workout. 1st mile--9:59; 2nd mile--9:44; 3rd mile--9:48. 4 miles total with the walk, but didn't feel like 4 miles at all. Definitely putting this workout in the rotation.

*Burst run=jog and then sprint at the top of every minute for 10 seconds (so when your clock hits one minute then sprint 10 seconds, at two minutes sprint 10 secs, etc. until you finish 1 mile)


15 reps...

Warm Up: 1/2 mile jog/run

15 bicep curls
15 shoulder press
15 butterflies
15 tricep dips
15 back rows
400m run

Notes: I used 10lbs on the bicep curls, shoulder press and back rows and 8lbs on the butterflies. I like to use lower weights and do higher reps for a longer and leaner muscle look. When I get stronger I won't go much above 15lbs on my lifting (except on chest press). Went about 85% on my runs. Want to push a little more next time…closer to 90% effort.


Sprints and Lunges...

1 mile jog
4 x 100m sprint followed by 20 *walking lunges
1 mile jog

Core workout:
1 min plank
20 crunches (push chest up towards ceiling)
10 right/10 left side crunches (elbow to opposite knee)
10 crunches

Notes: *On walking lunges try to swing back leg all the way through and out in front, don't touch foot down half way. This really helps to work the inner and upper thigh muscles used in running. If you can pull your legs up and through from this more extreme position it will make running easier. I only made it 1/2 a mile on the last part of the work out because I was so tired from the sprints and lunges. Next time I will finish it!

Thoughts: When I workout I am always thinking about something, and sometimes I think it's worth sharing. Here is my thought today. So much of the time we spend fighting ourselves, especially when it comes to weight. I've never totally understood this. People claim to want to be thin yet when presented with food they just can't help themselves. ?? The thing is, it's all a matter of what you want…more. It doesn't  have to be a fight, that's just something the food and diet industry want you to believe. (I swear hostess and 24 hour fitness are in cahoots with each other). Here's the thing…if you truly want to be thin, then you do what it takes to get that. If, on the other hand, you say you want to be thin but your actions are always saying otherwise then it's not what you truly want. Inside you are telling yourself a different story: "I'm okay at this size" or "It doesn't really matter to me that much" or "People should just like me for who I am anyway" or whatever.  And so you've created the fight. It really is much easier once you decide what is most important to you and move forward from there. Food and treats just don't have the same draw because you know what you want and your actions will back up what you know. It goes the same for exercise. Whenever I get in the "I have to exercise" mode, it's drudgery. But when I remember what I really want: to feel good, energized, healthy, strong, thin, etc. I can't wait to get out and run!  What do you really want?


Getting Stronger...

3 mile run

recover (about 2 minutes) before doing sprints

4 x 100 sprints (walk or slow jog 100m between each sprint)

Notes: Loved my run today! And it felt really good to sprint. I felt strong. Getting better. Yay!


30 minutes or less….

Warm Up: 1/2 mile jog

1 min swim kick on back (work core)
10 push ups (real)
1 min swim kick on stomach (work glutes)
15 plank jacks ( keep bootie low)
1 min swim kick on back
20 shoulder press (used 10 lbs)
1 min swim kick on stomach
25 bicep curls (used 8 lbs)
400 m run

Try to complete 3 full sets in 30 minutes or less

Notes: I used lower weights so I could make it through the higher reps. I could probably have used 10 lbs for the bicep curls. Switch to that next time. Focused on doing good, real push ups. Had to take small breaks on the back swim kicks bc my core was getting pretty tired. Finished workout in 28:52.


Short & Sweet :)

Warm Up: 1/2 mile jog

400 m run
10 burpees

Repeat 4 times for time

Finished workout in 14:14. Sooooo tired. I used to think a set of 10 burpees was no big deal. Um, kind of a big deal now. Runs felt pretty good…stronger than last week. I will get there! Looked up a few tri's today. Considering one in August and one in November.


3 miles...

3 mile run (tempo)

Notes: Didn't do the "tempo" part. Just ran 3 miles. It was kind of a pathetic run, but I was just glad to get all 3 in. BEST weather for running today. It dropped 20 degrees from yesterday. Ran in 63 degrees. Heaven!


One more 2-miler….

2 mile run (pushing the stroller)

Core & Lower body exercises…again:

  • 20 leg lifts
  • 20 lunges
  • 10 right/10 left/10 center crunches

Repeat 2 times

Notes: Felt really slow on the run… I didn't realize how hard it is to push a stroller while running. Legs were very sluggish today. Probably because I worked my legs 3 days in a row. But I REALLY want this lower body to fit in my old jeans! Guess there is just no way to rush it. Line upon line….one day at a time!


Walk and legs...

2 mile fast walk (baby in stroller)
10-15 minutes lower leg exercises

  • 30 reps leg lifts (each leg)
  • 30 reps leg kicks (each leg)
  • 30 reps squat-glute flex
Recover & Repeat 3-5 times

Notes: Walk felt good. Leg exercises were hard! Not used to so much repetition, even though there is no added weight. I can feel the exercises hitting my muscles though. Feels good. :)


Track Workout

2 mile run

Each lap:
Right side straight away--focus on speed
easy jog on curve
Left side straight away--focus on long strides
easy jog on curve

Core Work:
1 min bicycle
20 crunches
1 min plank

Notes: I liked the focus on each straight away. I can see over time how it can/will transform my run. Sometimes the longer strides felt easier than the "easy jog". Focus on pushing off harder and reaching my heel out further in front. Feeling stronger today.


Slowly but surely...

1 mile run
20 Thrusters
15 bicep curls
1 minute plank

REPEAT 3 times

Notes: Only got to do 2 sets because the baby woke up. But 2 sets was plenty for me today. :) Need to work on pushing off hard on the thrusters rather than just squatting and doing a shoulder press. Work on controlling the up and down motion on bicep curls. 2nd mile took me 10 minutes. :( Can't wait to get some of my speed back.


Had a baby…time to get real.

400 m run
15 push ups
10 squat jumps (hands on head)
15 thrusters (10lbs)
1 min bicycle (opposite elbow to opposite knee)

REPEAT 4 times for time

Post workout notes:
Ouch. First Raceday workout post baby (7 1/2 weeks out). Tried to push myself on my runs but petered out towards the end. LOOOOONG way to go on push ups and squat jumps. Finished in 23 minutes exactly.