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Category: core/drills

Spandex are the Best

Yesterday was a light workout.

We had an easy fartlek. 3 segments of 5 min hard 3 min easy

The hard wasn’t supposed to be extremely fast, just pick it up faster than a regular training run.

I only had 3 miles to do so it worked out.

3.1 Miles in 23:51 [7:41 per mile]

7:45
7:45
7:39
0:40

I don’t have the splits for our on and off just our overall run.

Thoughts during the run:

  1. AH it’s raining and cold!
  2. I feel like I just got out of the pool.
  3. My shirt is completely stuck to me, it is that soaked.
  4. This workout isn’t bad at all.
  5. YAY we are almost done.

Then we had core set I and II

Look what I got to run in!!

P3040008

Don’t pay attention to how tired I look. Thanks Smile

I got my spandex from Val’s Customized and absolutely LOVE them!!

I can’t wait to order more!

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Ice Baths are my Favorite

Sunday’s Run

Had a nice 30 minute run again.

3.8 Miles in 30:00 [7:53 per mile]

7:53
7:56
7:55
6:17

 

Monday’s Run

Back to normal training again!!!

4 Miles in 31:39 [7:54 per mile]

8:12
8:04
7:40
7:39

Thoughts during run:

  1. Man my legs are sore.
  2. My ankles are the most sore.
  3. It’s nice to have mileage again.
  4. Man we are picking up speed.
  5. I was going to take it easy today.
  6. Running a mile on the track sucks.
  7. The wind is really bad.

Monday’s Workout

Had 6 x 80m striders.

Then had weightlifting

Dumbell Bench 4 sets of 6, increasing weight 10lb, 15lb, 20lb, 20lb
Tricep Press 2 sets of 12, constant weight 20 lbs
Incline Dumbell Bench 4 sets of 6, constant 15 lbs
Dumbell Fly 3 sets of 12, constant 10 lbs
Overhead Pull 3 sets of 12, constant 15 lbs
Weighted Dips 3 sets of 15, constant no weight, just body

 

Thoughts while lifting:

  1. Man I am really weak.
  2. My arms are shaking.
  3. I feel like I’m going to pass out.
  4. I don’t think I can hold my body up for these dips.
  5. My wrists hurt too.

Tuesday’s Run

4 Miles in 33:03 [8:15 per mile]

8:23
8:26
8:18
7:55

Finally got an easy run in.

Thoughts on run:

  1. Man I have to pee really bad.
  2. My ankles are still sore
  3. I am way too overdressed, it is hot out.
  4. I like this route so much.
  5. I think I’m only going to do 4 miles today.
  6. Yeah definitely not 5, it’s too hot and I am overheating.
  7. Good thing they had that porta potty there.

Tuesday’s Workout

Had core afterwards.

Core Set I

Crunches 30 sec
Leg hold at 3 in 30 sec
Russian Twists 30 sec
Jackknives 30 sec
Scissor Switch 30 sec
Bicycles 30 sec
Plank(but is now V hold) 30 sec

2 times through.

Then Core Set II

Bridge 30 sec
Jane Fonda’s 30 sec each side
IT Band Hip Lifts 30 sec each side
Fire Hydrants 30 sec each side
Leg raise set 60 second each side
Single Leg Bridge 30 sec each side
Bridged Leg Lift 30 sec each side

2 times through.

Then the best part of the day!!!!

IMAG0048

ICE BATH!!! 52 degrees, just the way I like it! lol

 

  • Q: What do you think about on your runs?
  • Q: Do you incorporate strength and core into your workouts?
  • Q: What temperature do you like your ice baths at?

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