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

Workout:
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

Workout:
400 m run
10 burpees

Repeat 4 times for time

Notes: 
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
REPEAT 3 TIMES

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.