Wednesday, June 25, 2014

Summertime Two a Days

Lately I have been doing some two a day workouts.  I don't think I am so hardcore that I must train twice a day, it just seems that I am only able to workout in short bursts and I would sometimes rather split the workout up then try to cram it all in one session.
I have also been leaning on working out during times of stress.  Long runs are great for getting all of my tension out, however I'm not able to log any double digit runs as of late. Throwing weights around in the gym is almost as good of a stress reliver.

Workouts since my last update

Tuesday 6/19 I am having a total brain fart here and I can't remember if I ran last Tuesday or not.  I may have done speed work, I may not have.  Good God, how could I have forgotten already?!
I do remember that I worked out on my lunch break.  I did some strength training and I really focused on my upper body.

Wednesday 6/18  Two a days  In the AM I ran 4 miles at a recovery pace, at lunchtime  I went to the gym and did some circuit training.  I did sit ups, burpees, kettle bell squats, crunches on the swiss ball and lunges. It was a short but, hard workout.  My legs were smoked after the kettle bell swings and lunges.

Thursday 6/19- Rest Day. I  had an awards banquet to attend for my work so I decided to get dressed nice for work that day. I really liked my outfit.
My husband was standing on the stairs when
he took the picture.  I know this is a photography
trick used to make someone look thinner! Thanks Honey!

Friday 6/20- Two a Days 3 miles in the am (progression run) 5 miles at lunch time treadmill incline run.  My legs felt good from taking a rest day.  Here's the splits for the progression tempo run
Mile 1- 7:55
Mile 2- 7:46
Mile 3- 7:22

Saturday 6/21 -Rest

Sunday 6/22- Track Work!!!  I'm getting used to my new weekend routine.   I wanted to do some 800's and 400's I wasn't sure how to structure this workout so  I did 2 sets of 1 X 800 and 2 x 400.
I have been doing track work for the last month and I'm improving ever so slightly each week..  I was hoping that I could run a few quaters at 85 seconds....That didn't happen... Here's the data.
First Set
1 x 800- 3:03, I was really happy, the first lap was 93 seconds, the second lap was faster at 90 seconds.
I jogged for 2 minutes to recover
2 x 400  (88, 87)  After that 800 I wasn't too surprised that these were not closer to 85. I jogged for a minute to recover.

Second Set
1 x 800- 3:06- This hurt, I think both laps were 93 seconds each.

2 x 400 (90, 90) I jogged for a minute in between these for recovery. These hurt a lot and I was going to call it a day.

I recovered for a few minutes ran a few strides in the grass and I decided to run one more quater

1 x 400- 87 seconds.  This last quater helped me end things on a high note.

I then jogged slowly back home for a mile and a half cool down.

Monday  6/23  Two a Days 3 miles in the morning around the neighborhood at recovery pace, at lunchtime I met up with a coworker and we did some cross training.  We did some cardio boxing, and we took turns hitting the heavy bag with gloves.  This was really fun and a nice change up.

Tuesday    6/24-Speed work on the street... 4 X 400 with one minute recovery, 1 x  200 and a few strides,

I did this workout in the morning before work.  I did my usual warmup (one mile jog, form drills, strides, and light stretching) I found an empty parking lot with a long stretch of road.  I didn't measure the 400 meters out, but I figured 90 second quarters equals 6:00 minute pace.  I used my garmin to keep track of the pace and then I used a regular stop watch to track the 90 second intervals.  Here's the data  (93, 88, 90, 90).  It was a warm morning.  I only had a little bit of time before I had to get ready for work so I ran a 200 meter interval, and then I did a few short 50 meter strides.

Wednesday 6/25- 4 miles in the morning at recovery pace, No watch or Garmin

Tomorrow I think I might just work out with weights, and give my legs another chance to recover.

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