Category Archives: Workouts

Weekly Workout – Post-Running Core

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I completely missed my alarm this morning – as in I don’t even remember turning it off!  Maybe that was a good thing.  Instead I studied muscles at a microscopic level, cooked a delicious salad for lunch (yes I’ll share soon!) and stuck around on campus after class to take a yoga class.  The yoga was just what my hips wanted.  And now I’ll be ready for a lake run tomorrow followed by today’s core routine!

Sometimes after my shorter runs (6 miles or less) I like to work my muscles a little bit more.  It helps condition them for the rarer longer runs.  Here’s a really simple (but still challenging) routine you can do after a shorter run without any equipment!

 

Do 15 reps of each move.  Repeat the circuit up to 3 times!

  • Pusups
  • Squats
  • Alternating forward lunges
  • Dips
  • Calf Raises
  • Bicycle crunches
  • Hip Raises

 

Weekly Workouts – The Brick

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Good morning y’all!  I think last night was my coldest night in Texas – that didn’t stop me from getting up and out there this morning!  Instead of running outside I did a Brick workout at the UT Rec Center.  For the remainder of this week they’re offering a “Try Before You Buy” trial period for their Spinning and TexErcise classes (normally there’s a semesterly fee for each) so I jumped on the chance to Spin fo’ free.

I’m no triathlete but did steal a page from their training book today.  Often times they’ll complete workouts called Bricks:

A brick workout is two or more types of training combined, commonly biking followed by running.  It’s a great workout to target complimentary muscle groups.

The Spin class was pretty easy since it’s the first week back from break.  I think they’re wanting to ease all the newbies into it (which I completely support, Spinning is tough and can be very intimidating).  Regardless, I was able to adjust resistance to still challenge myself and it felt great to be back on the bike.  Our class was about 40 minutes long.

After the Spin, I did a quick series of arm weights before hopping on the treadmill for some lactate threshold work.  (I know I’m throwing around fancy terms…maybe that means school is working?  I promise to explain as we go – if you have questions, always feel free to contact me!).  Basically for LT, I’m not going to run for very long or very far but the time I do spend running will be tough, pushing me past where I normally am comfortable – but not for long.

0-2 minutes     Warm-up walk with 1% incline (keep the incline throughout the workout)

2-6 minutes      jog at comfortable recovery pace (for me 6.0)

6-8 minutes     recovery walk

8-12 minutes     run at your first pace + 1.0 (for me 7.0)

12-14 minutes     recovery walk

14-18 minutes      run at your second pace + 1.0 (for me 8.0)

18-20 minutes     recovery walk

20-22 minutes     run at your third pace + 1.0 (so hard, 9.0)

22-24 minutes    recovery walk

24-25:30 minutes     run at your fourth pace (9.0)

25:30-27:30 minutes     recovery walk

27:30-28:30 minutes     run at your fourth pace (9.0)

28:30-30     recovery/cooldown walk.

So you can see you don’t spend much time running but I’m learning that it’s crucial to developing fitness to spend some time in challenging work zones.  Try this one once a week and you’ll elevate your metabolism, increase your speed and lose fat!

For all of you suffering through temps in the 20s and below, give the treadmill a chance!  Have a great Wednesday – I’ll be in class and then adventuring to San Antonio to watch my Grizzlies!!!

Weekly Workouts – TreadHills

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I see the previous post is having some photo problems……I’m going to work those out in the morning hopefully!

I spent all year avoiding the treadmill, and now that I’ve returned to it I’m not sure why.  I do love running outdoors but the treadmill has a far worse reputation than it deserves.  I’ve spent some time on it here in Mexico and wanted to add some variety to my routines so tried out this interval hill workout from competitive masters runner Melissa Trunnel (from Runnersworld.com).  Try to keep a constant, steady pace.  The flats are recovery so you can bring the pace down a little if you’re feeling pooped.

treadhill

I completed that workout yesterday (what a way to start the year!) at a steady 6.0 mph.  That was really tough on an 8.0 incline!  But I figured I should get some practice in on the hills since I’m not in Austin.  After 33 minutes and 3.3 miles I also did the following quick plyo/strength/agility routine:

4 burpees

6 pushups

20 crunches

9 star jumps

5 standing calf raises

80 bicycles

1 minute plank

Buenos noches a todos!