To some people a mile isn’t very far at all but for me it’s everything to run one without being in pain and these time differences mean I’m getting stronger every day.
On Feb 4th I alternated my mile run .10 walk .10 to start getting my body used to the idea of running again. I’m not gonna pretend that it didn’t hurt like hell to walk the next day. My muscles were so fatigued that I was shaking the entire day.
Today I planned to do the same alternating training but once I hit .70 mark I just kept running and finished out the mile shaving a few minutes off my time.
Progress comes from working on your goals each and every day in one way or another especially on rest days when recovery is essential.
🇺🇸 Slow 5k, but @endomondo keeps telling me I'm improving by a few seconds each time. Gotta enjoy the great outdoors before the storm comes back this week.
🇧🇷 Fiz 5 km vagarosos, apesar de o aplicativo dizer que estou melhorando em alguns segundos a cada corrida. Melhor aproveitar o ar livre antes de o temporal voltar esta semana.
This is supposed to be my running interval day, but my treadmill refuses to turn back on after yesterday's power outage. So now I am taking it apart and playing with the connections before I can use the stupid thing. 😒
Intervall session during my lunch break.
Not ideal to have two speed days in a row but sometimes you have to work with what you’ve got.
✅1 mile warm up
✅6x 400m with 60 sec walk recovery ✅0.5 mile walking cool down
Watched one of our cats attack something under the bird feeder during my run. 10 minutes of jumps and crawling..... 😬 #treadmillworkout#runningintervals#homeworkout#whatdidthecatdo
I GUESS I RUN NOW - DAY 3:
I remembered to wear something other than yoga pants for my running intervals today. 🤣
I survived increasing my running time again, but I was definitely ready for the walking portions in between. I hope I am not already running out of steam because I have a way to go before I am running the full time.
Better Than Expected!
I closed all my rings today and REALLY pushed hard during my workout 🏋️♀️ tonight.
I did have a weird incident of a flash of pain in my chest, but it went away as quick as it came. I also got a side stitch while running, which I’m familiar with, but not sure why it happened. Things to investigate.
Regardless, I made it to the gym (after a nap 😴 first) and had a great back & biceps day.
And despite going to the gym at almost 9pm, it was still kind of busy, so I had to do abs first. I think I actually prefer that.
Anywho, I hope YOUR workout was fantastic, too!
I better get to sleep 💤
IT WAS A GREAT DAY!
Today I SMASHED my goals. 🤩
I actually wasn’t going to go to the gym tonight, but then I watched some fitness videos and got pumped. Plus, my fam wasn’t really doing anything tonight, so to the gym I went.
Ran a little longer today. 7 minutes without stopping, which I KNOW isn’t a lot, but I’m SLOWLY building my endurance to prevent injury. (I also do intervals during my run time.) I’m sure by summer I’ll be back to my old speed & running 🏃♀️ length.
AND, does anyone else prefer the lying leg 🦵 press to the sitting one like me??? I just feel like it’s so much more challenging. What do you 🤔?
How was YOUR Tuesday??? Did you get bored and go workout, too? It’s becoming a habit and more important to me now, so going often is more natural. That’s a good thing, I believe. 🙂
Until that point of struggle happens for me during the day, I always feel incomplete.
When the moment comes, I push through as hard as I can and always remember that the grind is privilege.
Treat healthy movement with respect! 💪
5k in 19:46; not too bad for an oldie 😩 feeling good from not being injured obvs, and 4 weeks of consistent intervals, 3 x a week (varied on treadmill) with a longer run thrown in, only 10k max so far; combine that with 2 x cleanses a month and my dense nutrition system, starting to feel like a proper runner again...it’s been a while 🙌 will incorporate some strength training when I can but really pushed for time so any good hacks, I’d love to hear them? 👂👇
Today was intervals of running.. 1 minute of running with 2 minutes of walking. It was hard after yesterday's hill running but I pushed myself to keep it up till we got to the dune path. Luckily Arya is a great running partner and stayed right next to me the entire time! #runningwithdogs#running#runningoutside
Today was Track Tuesday for me but I forgot to take my usual post-indoor track selfie 🤦🏻♀️🤦🏻♀️ Not to worry 😜 because although I loved my always challenging track session, I was even more excited by my post-run strength routine today. Yes, I am trying to do my leg strength session after my hard run sessions so that my legs can recover the next day with a VERY easy run ▪️Today, I had a little breakthrough: I was able to do 2-3 minutes of walking lunges with 10 pound weights in each hand. For some of you this is peanuts but for me is HUGE 🏋🏻♀️. Specially because last year I did virtually 0 strength training (and it was a miracle that I completed the Chicago Marathon with only 1 month 1/2 of run training😳😳)▪️So I am super pumped by this small achievement 👊🏼💪🏼💪🏼 Can’t wait to start increasing the load - while being careful of my back of course. For now all I can say is this : peeps don’t keep putting off your strength training because “you don’t have time” (my lame excuse last year🙈🙈) MAKE THE TIME. Your body will thank you. NO MORE EXCUSES !! #nomoreexcuses#makethetime#strengthtraining#strengthtrainingforrunners#strengthtrainingforwomen#intervaltraining#tracktuesday#indoortrack#runningintervals#marathontraining#crosstraining#bostonmarathontraining
Interval training isn’t always fun or pleasant. Most often it’s kind of boring and painful, but it’s a good way to stay fit. Reduce the amount of time on your feet per week, but still improve your fitness level. For me it’s a way to discover my limits. How fast can I run for fixed lengths and still maintain proper running form? Let me know what you think about interval training.
🇺🇸 Such a tough training session...
5-minute jog @ 5 mph
40sec walk @ 4 mph
40sec run @ 7 > 7.1 > 7.2 > 7.3 > 7.4 mph
2 × over
5-minute jog @ 5 mph
So intense, my glasses were fogging up during stretch!
🇧🇷 Que treino dureza...
5 min de corrida lenta a 8 km/h
40 seg de caminhada a 6,4 I'm
40 seg de corrida a 11,25 > 11,40 > 11,55 > 11,70 > 11,95 km/h
2 × seguidas
5 min de corrida lenta a 8 km/h
Foi tão intenso que meus óculos ficaram embaçados durante o alongamento!
0 232:55 PM Jan 18, 2019
What better way to usher in the weekend than with some weighted intervals?
The pre cadre is well under way, aiming to prepare the guys for their promotion courses as thoroughly as possible.
INTERVALS ... first ever attempt at intervals today. I’ve avoided it for long enough and Im fully aware in order to get quicker over long distances I’ve got to run faster. So after watching people’s posts and a bit of reading I just winged it - started with 1km warm up, 400m with 1 min recovery x 6 and 1km cool down.
So things I was reminded about today:
1. Running fast sucks and I hated it
2. Dumb idea after 3 days of calorie deficit, minimal carbs and double training days
3. Need to drop the Christmas kgs. Even then still won’t have the body built for speed
4. Avoid running in the heat. Basic
5. Did I mention Running fast sucks and I hate it?
But I did it, hit 4 min pace for the first few splits but by the end I was dying in the arse. So, when you fail, try and try again.
💫Run & Race Your Strengths & Train Your Weaknesses!!💫🏃♀️🏃🏻♂️🙌❤️Hills are definitely one of my weaknesses! Workout today 3 Mile Warm Up - 20X0.1 of a mile Hill Sprints 30 Seconds Each 1:30 Light Jog Between - 3 Mile Cool Down! I loved this workout today!! When you start at 1 out of 20 (1st interval ever with this many reps!! 😜) you just have to start with any all out sprint on the first one & know you can hold it for the duration of the workout! The hill I ran today was a hill that is at the end of a lot of my tempo runs & is always a struggle in the last mile! Now every time I run it I’ll remember this workout 😆But with your training it is great to do workouts that pull you out of your comfort zone & really make you work!! I promise you, you will 99% of the time feel so good when the workout is accomplished!! My legs are definitely going to be feeling this tomorrow! Looking forward to an easy run on flat ground!! I hope everyone is having a great week of training!! #firstname.lastname@example.org#run4prscoachmeghan#runhappy#happyrunning 🙌❤️
Run Charlie, ruuun! Höftböjarna är bättre och ser fram emot kvällens speed squad! 🏃🏻♀️💪🏼
9 1566:55 AM Sep 20, 2018
Treadmill and Upper Body/Core
Run 1 (use this to lengthen stride and build up speed)
4x90 seconds 1% incline
1 minute jog in between
Pace reference: 7.0-8.5
Superset 1 x3
Pull ups x5 ( any variation that suits you- banded, eccentric, weighted)
Resistance band c sit crunches x20
5x1 min incline 2-4-6-8-10
1 minute walking rest at that incline
Pace reference: 8.5-7.0
Superset 2 x3
Bicep curl to overhead press with plate x12
Weighted bear plank x45 sec
3x2 min 1% incline and increase speed on second minute
1 minute rest jog or walk
Pace reference: 7.5-9.0
Superset 3 x3
Half burpee to DB thrust x 6 each side
Plank with moving DB x 1 min