randomthoughtrunning

Running 13, 13.1's in 2013 and the thoughts along the way!

Sweating It Out

on June 26, 2013

What happens when you have a crazy weekend AND you don’t have any races in your immediate future? You sweat it out! I don’t have another half until July 13th, which seems like an eternity away when really its right around the corner, but still I needed a week of intense workouts. After an unhealthy but fun weekend, I really need a week of sweating it out at the gym. While I train and continuously run half’s, I do sometimes feel I am not making any progress with my fitness. I know it sounds strange, but sometime I just need a week of something completely different to wake up muscles I may not use on a regular basis. I wrote something similar awhile back about speed work, but here is what my week is looking like as far as workouts just in case you are looking for some inspiration to sweat it out:

Monday

Taught 60 minute Spin class

Room temp was about 98 degrees, so I sweat out all toxins on the first day. Here was our ride:

Hot in the City 3:32 Welcome! Get settled. Feel your body start to warm up. Take deep breaths, energizing the body. Connect to your breath. HR increases

Feel so Close 3:26 Starting to pick it up, continuing our warm up, jog it out, over, repeat Feeling strong, ready to work hard for the next hour, put it all out there.

Rose Tattoo 3:39 Stay standing, give it a turn to 6 out of 10, pick ups 10s, every 30s

Drive By 3:16 Feel the road flatten out slightly, allow your pace to pick up, stop light chase. Res 4

Catch My Breath 4:10 allow your pace to slow and feel the road flatten, take it to light resistance, 2 min. Bring it back in for the last 2.

I love it 2:34 res 4.5/5 jump 1 min, 2cnt, 30 break, repeat

Beat It 4:17 3 short but sharp hills. Here we go, 45s crank it and climb repeat recov 45s

The Chase 3:05 20 seconds seated flat, 20 seconds seated flat with a resistance increase, 20 seconds standing flat increase the pace and repeat.

Born This Way 4:19 quick drink, here we go slow and steady incline start in the saddle working our way out.

Gives you Hell 3:31 Back to a working seated flat.   Focus on form.  Remember that breath. Focus on pedal strokes.  Keep heart rate aerobic and use the flat road resistance.

Don’t Stop Believin 4:07 3 short but sharp hills. Here we go, 45s crank it and climb repeat recov 45s Here we go lots of energy, last working song.

Next to Me 3:17 Jog 1min, take it to cool down

Sweet Emotion  Stretch!

Tuesday

25 Minutes Elliptical Interval: 90 sec @ 160 strides/min, 30 sec @180 strides/min repeat for a total of 25 minutes

Followed by:

3 sets of 10 reps:

Kettlebell Goblet Squat

Walking Lunges (10 each side)

Medicine Ball sit ups

Jackknife on Stability Ball

Seated Row

Assisted Pull Ups

Finish workout with: 10 Burpees, 30 sec squat jumps, 30 second speed skaters repeat 3 times

Check out the gift I got this week. My new favorite shirt! Check out LatitudeGearRx for more awsome shirts!

Check out the gift I got this week. My new favorite shirt! Check out LatitudeGearRx for more awsome shirts!

Wednesday

40 Minute Light and relaxed run in the morning. Still sweat like crazy with a 78 degree reading on thermometer at 5:30a!

15 minutes ab work (3 sets of plank with frog kicks) and stretching

Thursday

25 Minutes Elliptical Interval: 90 sec @ 160 strides/min, 30 sec @180 strides/min repeat for a total of 25 minutes

10-1 Upper body circuit: Complete 10 reps of each, then repeat with 9 reps of each, etc. until your last round with 1 rep of each. I try to increase the weight every couple of set, warning: it gets TOUGH!

Walk Out Push Ups

Triceps Dips

30 seconds air boxing with 5lb weights

Biceps Curl

Shoulder V-lift

Friday

Thanks to the Healthy Tipping Point for this GREAT treadmill interval workout:

Warm-up:

2 minutes at 5 MPH

Rolling Intervals:

1 minute at 6 MPH

30 seconds at 6.5 MPH

1 minute at 6 MPH

30 seconds at 7.5 MPH

(Repeat 5 times)

Rolling hills:

1 minute at 6.0 MPH at 1% incline

30 seconds at 6.5 MPH at 3.0% incline

(Repeat 10 times)

Cool-down:

6.0 MPH at 0% incline for 5 minutes

I am supposed to participate in a 7 mile group run on Sunday, so I think that will complete my week of sweating. What is your favorite way to kick up your workouts??

Run On-

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