Friday, January 13, 2017

01/13/2017 Today's HIIT

I contemplated a run today, for a 5th day in a row, knowing I have tomorrow and Sunday off.  However, I am trying to get fit, lose weight, and become a runner again.  Consequently, I thought it was in my best interest to get in some body weight exercise stuff to tune the whole body in.  Another workout is another workout, and I want to transform my whole body.  2017 is all about being in it to win it.  I know cross training is a part of that.

I warmed up with 5 minutes of jump rope.  I then proceeded to do 3 rounds of the following exercises, with virtually no rest between them, and only 30 seconds between rounds.

15 Push ups
10 Box jumps, 30 inches high
Farmers' walk
20 Crunches
10 Med ball slams, 12 lb.
20 Lunges
20 Russian twists
10 Squats

After the series, I then jumped rope for an additional 5 minutes.  My total workout ended up being 35 minutes.  It has been a successful week of working out, as well as eating right.  Next week, more miles, more working out, and maybe a little speed stuff, like 400 meter repeats.

Thursday, January 12, 2017

A cool, full body, CrossFit style workout, at home, little equipment

Check out this quick, 8 exercise routine you can do at home to get in a great workout.  Do it once through, or if you have time and want to kill it, work a couple times through.  Remember, virtually no rest between exercises and only about 30-60 between sets.  The video is great, and although maybe not executed with professional skill, it shows your basic form.  I would lose the dumbell and use a kettlebell, but whatever works for you!

01/12/2017 Negative split 5 miler

My splits for the 5 miles I ran today, taking into account that there are hills at various points of the run:

Mile 1-- 9:00
Mile 2-- 8:41
Mile 3-- 8:38
Mile 4-- 7:55
Mile 5-- 7:54


It is beneficial to run like this and my theme for a lot of my running this year will focus on this negative split, fast finish, progression run, whatever you want to call it.  Getting your legs to move when they are tired is an integral part of racing well.  Not only is it important physically for your muscles to be able to fire in this tired state, but mentally being able to reach down and hurt and still finish strong is possibly even more important.

I am 4 runs in this week and 20.5 miles in for the week.  Tomorrow, I will either run another 5 miler, easy, or I will cross train.  My body will decide that over the next 24 hours depending on how I feel.

Wednesday, January 11, 2017

01/11/2017 Modified run, Fast Finish 5 Miler

I ended up a little short on time today so I had to modify from the plan.  I had hoped to get in a run of around 7-8 miles, but my schedule wouldn't allow it.  In the past, when the motivation has been lower or lacking, I may have skipped the run altogether.  I'm not proud of that, but I'm being honest.

I am in a good place mentally and physically right now, progressing to what I want to be a strong 2017.  Because of this committed feeling, I simply changed my run to suit the day and headed out.  I decided on a 5 miler with a fast finish.  If you read any of my workouts, you know I like to do negative splits and fast finishes, progression runs so I can build for strong race finishes.  I ran my 5th mile in 7:35 today, and ended at about 41 minutes overall for the run.  A 5 mile pace of around 8:13ish.

Tomorrow, I was planning on doing some cross training and getting a break from running.  However, I think it's supposed to be like 60 degrees tomorrow, so I am not missing that.  Today it was 45 when I ran, it felt balmy compared to the last 2 days.

Tuesday, January 10, 2017

01/10/2017 Keep running, keep dropping...161.5

Well, it's only a half pound, but I like when the scale goes south in the morning.  Down 7 lbs. overall, I am rolling forward with a lot of motivation to workout and to eat right.  

A perfect breakfast!!
Today, my run took me on some hills for a total of 6.5 miles in about 55:38.  That is a standard pace of around 8:34/mile.  That fits right in where I should be for a regular old run these days, especially coming off yesterday's quicker 4 miler.  Tomorrow, I look forward to stretching it out at least to 6.5, maybe 7 or 8 miles depending on how I feel during the run.  


A little window of my nutrition lately looks like this:

1. Breakfast, a slice of whole wheat w/PB on it & banana wrapped in it.

2. Lunch is lentil soup today or turkey & cheese on wheat, boiled eggs, or leftovers

3. Snack, apples, clementines, cheese sticks, or boiled eggs

4. Dinner is a protein meat & veggies (tonight is spaghetti squash & meatballs)

5. Nighttime is tea or coffee

****All day I'm drinking water too****

Monday, January 9, 2017

01/09/2017 This runner feels like a sherpa, 162 and dropping

Well, I guess I have conquered running in the cold.  I did 4 miles today in 18 degree weather.  It was pretty sucky, but I did it.  I ran at a decent clip too.  My 4 miles splits were roughly, 8:00, 7:20, 7:50, and 7:50.  I started off way too fast, probably because I was cold.  I then forced myself to do 4 miles.  I usually run at least 5 miles and I never go less than 4, it's just an unwritten thing I have.  Today, after seriously contemplating a 3 miler, I told myself to suck it up and do my lower limit of 4 miles.

The only part of my body that was suffering were my thumbs, until I tucked them into my mitten flaps of my Gatorade gloves.  I was fine after that.  

I jumped on the scale this AM and on the 7th day of eating healthy again, I began at 162.  I am as happy as I could possibly be.  Since last Tuesday morning, I have dropped 6.5 lbs.  Continuing on the healthy eating and exercising is becoming contagious for me now that I am seeing results repeatedly.  Tomorrow, I run and workout.