Thursday, November 13, 2014

11/13/2014 6 miler with hill sprints

Today's 6 mile run at a pace of 8:10/mile finished up in about 49:15ish.  The significant part of the run wasn't the distance or the pace though.  I made today's workout unique by infusing a short hill sprint about every .3 miles or so.  I finished not only with the 6 miles done, but also about 20 hill sprints built into the run.  Hill sprints or repeats are significant to workouts for a few reasons.

First, hamstring strength and flexibility is directly affected by the longer strides needed to cover an uphill sprint/repeat.  It's a natural lengthening because the ground comes up quicker, hence you need to lengthen your stride to move up the hill.

Second, the hill work when done correctly, can a real benefit to proper running mechanics.  Uphill running requires good form, with shoulders back and your hips under you, rather than slouching and letting your upper body lean and lead you.

Finally, mentally attacking hills, especially when tired, is a good way to get some toughness.  This is not only beneficial to your workouts, but also your races when you are tired.  The resiliency of a runner is evident by what they do not when they are fresh, but rather when they are wiped out.

Wednesday, November 12, 2014

Pumpkin Pie Smoothie, good for you and tasty!

I took this recipe from the website called Citronlimette.  It looks like a great tasting, good for you autumn smoothie.  Simple ingredients to find and throw them in a blender, you are set.  I am doing this for breakfast tomorrow.  It is packed with vitamins, nutrients, antioxidants, etc.  I am probably going to play with the amount of maple syrup I put in as I am a big no added sugar guy.  Try it out and let me know what you think!

  • 1 frozen banana
  • ½ cup Greek yogurt
  • ½ teaspoon pumpkin pie spice
  • ½ cup almond milk
  • 2 Tablespoons pure maple syrup
  • ¼ teaspoon vanilla
  • ⅔ cup pumpkin puree 
  • 1 Tablespoon flax seeds
  • 1 cup ice

11/12/2014 33 minutes of sweat and fatigue, video included

I just packed in a great workout in 33 minutes.  I am roasted head to toe and my heart rate was elevated the whole time.  The best thing, I only used three pieces of equipment and a chair.  

I started off with a 5 minute jump rope warm up (piece #1 of equipment).  This got me warm and brought my heart rate up in the direction I wanted.

Next, I ran through two sets of the following circuit:

Pull ups- 10 reps
Russian twists- 30 reps
Lunges- 30 reps
12 lb. Med ball (Piece #2) slams- 10 reps
Reverse Crunches- 30 reps
Air squats- 30 reps
Farmer's walk ( #3, 2, 30 lb. buckets of water) until failure
Russian twists- 30 reps
Box jumps to chair- 30 reps


I did not rest between sets, but I rested one full minute between the first and second run through the circuit.  It took me about 23 minutes to do the circuit twice through.  

I included the video above for an idea of how to do the farmer's walk.  I do the exercise with 5 gallon buckets instead.  I have about 4 gallons of water in each and like the added instability of the water bouncing around.  I think it's a great test of grip strength and an added bonus instead of just using dumbells

I then finished with another 5 minute jump rope session in order to keep my heart rate up and work a little more.  All total, the 33-ish minute run was nonstop and it efficiently gave me a good workout.  

Tuesday, November 11, 2014

11/11/2014 Second round of cardio, high speed spin

Keeping myself in check, I chose not to jump on the treadmill and overdo it tonight.  Instead, I rode the bike at a high speed cadence for some light cardio and some flushing of lactate in the muscles.  I always find that 30-45 minutes on the bike makes me feel good, no matter what I have done during the day.  It's a rejuvenating activity for my body to simply spin fast and free of resistance.

During the bike ride, I continued my read of the Hal Higdon book, 4:09:43.  It is shaping up to be a powerful, fascinating read.  I do not want to ruin it for anyone so I will simply say that everyone that is a runner needs to read this book, no matter what you consider yourself, recreational, semi-serious, or elite even.  Get the book and read it.

11/11/2014 1 hour of light cardio to rejuvinate

As I knew I would have to, I am on 24 hour lockdown for strenuous exercise.  I gave blood yesterday and got the speech from the blood dude about no running/weight training, etc.  He sounded rather serious and I'm glad he mentioned it because I would have definitely just went for a run today.  It is like 70 degrees, sunny, with a little breeze.  Even my dad couldn't complain about the weather today!

However, I stuck to his advice and simply did a 4 mile walk, for an hour.  Nothing crazy, but it stretched me out and got me some light exercise.  I averaged 15:00/mile and it was nice to be outside again, without the fear of being cold.

Monday, November 10, 2014

Round 2 of the #offcourse workout for time @athleteonfire & a 6 mile run

Ok Scott, here's my time, 23:50 for the workout and it hit me hard.  I'm attributing it to me being a runner adding in workouts rather than me being a 40 year old trying to get in shape!  I changed it up while I did the workout too.  I did smaller sets at first and ripped through a first round, then did a bigger second set of everything and finished with a third set, lower reps.  It's a cool workout because it's simple and you can modify order of exercises, reps in a set, time goal or no, etc.  

The second phase of my workout today was a 6 mile run and it took about 50 minutes to run comfortably.  I jogged/ran an easy pace, on a great day, after my strength work.  I wanted to get in a good long combined workout today as I am giving blood later and will take tomorrow off completely.

I thought about pushing through tomorrow and running anyway, but I don't want to do anything stupid at my age!  All I need is to pass out, fall, break something and never be right again.  Better to be safe than sorry.

Sunday, November 9, 2014

11/09/2014 6.2 mile run on a perfect fall day

It's been awhile since I ran my staple 6.2 mile run.  I use it often as a guage of fitness and as a solid run because of the uphills and downhills involved.  It was a great day to get out and avoid the treadmill.  I ran a solid 49:18 for the run which is about an 8:06/mile pace.  

On a side note, I am on my second day back on carbs and I definitely felt like I had more in the tank than the last couple weeks.  I felt like I had the necessary energy as well as feeling a couple pounds lighter.  It wasn't a remarkable difference, but it was enough that I noticed.

Looking ahead, I have multiple ideas planned for the blog.  The plans are in the works for some new formatting, a new series of reoccurring posts, and some interaction with some local and national level athletes.  I want to keep the content interesting and if anyone has any anything they would like to know more about or would like to see/hear, let me know.