#run workout

[werun]

5 ways to burn more calories in your next workout

Workout routine is important to stay healthy and set workout goals accordingly. Fitness motivation is necessary to start with daily workout. Once you set your run goal, there is no turning back.

[running-engineering-cats]

Chicago W12D2 - STRENGTH 4 X 1.5 miles

Oh man! This workout went so well! It was one of those workouts that makes you forget all of the bad runs and just made me feel amazing.

When I got home from work, I did not want to do this. I wanted to sit on my couch and be lazy. But after procrastinating for a bit and having a handful of pretzels, I made my way outside.

I recently watched this youtube video (ps watch her videos! I’m obsessed with Kelly Roberts lately and her BQ or bust videos are really giving me inspiration). The video talks all about the mental side of running. One focus was on being mindful and non-judgmental of the moment you’re in. It talks about how to avoid negative thoughts and to turn them into positive ones, and how to focus your thoughts on the current moment and be present. Even if that moment is hard, even if it hurts, you just need to accept it and keep going. Another focus is if your thoughts are accurate or inaccurate. If the weather is hot, that is accurate. If you’re saying you can’t do this, that is inaccurate. You don’t know you can’t do it until you try.

So I decided to incorporate these ideas into my run tonight. And my goodness did it make things go so much better! Each repeat I didn’t worry about what else was to come. Usually I focus on how many repeats I have left and try to use that to make myself feel better. But last night I just focused on the one I was in. I focused on my form, how I felt, and occasionally would look at my watch to see my pace/distance. But really I focused on how I felt. Even when I got tired and my legs started to burn, I turned the way I was thinking around on it. Rather than thinking “omg this sucks my legs hurt I can’t breathe I need to slow down and recover”, I would think “yes, my legs hurt. Yes, this is hard. But these repeats are what are going to make me stronger on race day. This hill that I’m battling is making me stronger for race day”. My thinking shifted from “this is terrible” to “this is making me stronger”. And to just focus on the repeat that I was in helped SO much. I never got overwhelmed by what I still had to do. I just didn’t think about it. I thought about what I was currently doing and how it was benefiting me. Yes it was hard and yes I was hurting and felt like I couldn’t breathe, but I kept my focus strong and kept moving.

And all of this translated into a very successful workout! I was SO SO happy when I saw my paces at the end. I felt so incredible that I had focused so well and felt so proud of my efforts. This was really an attitude changing workout. Just being mindful of all of the things happening really shifted my focus and helped me have a very successful workout. And I am beyond pleased with it! :)

Okay, enough rambles for now! But I hope you all watch the video and that it helps you! It sure helped me :)

[fitfettle-blog]

Want to be a runner?

So you want to start running? If you are a new runner you should start slow. Used to run? Still, kick off at a slow pace because muscle memory will kick in and you will be running longer and harder soon enough.

Newbies:

Start slow, it may seem too slow or it may seem difficult depending on your usual physical activity. Attached, is a link with a design for brand new runners. 

[shapinup]

Triathlon Training Run- Great for Anyone

Last night I had a tri training run with my TNT teammates. This one was tough! For those not training for a tri, this is still an awesome workout to try. Here's the scoop:

Warm Up: 5-10 minute comfortable jog. End your jog at the bottom of a set of stairs (if you live in NYC do this around the Bethesda Terrace steps in Central Park).

Workout: For 25 minutes, follow this routine:

10 Extra slow squats. Hold the 10th squat for as long as possible

Run up the stairs with quick short steps

At the top of the stairs start running, go for about 2 minutes, turn around and run back to the stairs

Run down the stairs at an easy pace.

REPEAT 1-4

Cool Down: 5-10 minute comfortable jog.

Expect to feel the burn!

[eyelid1752]

So I went to a cross country meet at 1:40 today and didn't get home until 

eight

goddamn

thirty

[lucucat]

Yesterday (Thursday) Workout

4 mile treadmill run

5 min warm-up

5 min 7.0

2 min 7.2

2 min 7.5

1 min 8.0

recover (6.5-7.0)

Try to repeat and go no lower than 6.5-7.0 for the rest

CIRCUIT 

2 sets of each 

12 each leg - step-ups on middle step w/10 lb bicep curl

12 burpees w/a push-up on BOSU ball

20 walking lunges w 12lb tricep dip

12 squats w/40 lbs on olympic bar

12 clie squats w/40 lbs on olympic bar

24 alternating backward lunges w olympic bar (no weight)

30 each leg w 10lb ball on medium stepper - bring leg to ball fast

jump rope - 3 sets of 15 sec single jumps, 15 sec one leg, 15 sec other leg

ABS

20 crunch-ups 

20 crunch-ups with side to side twist w/10 lb ball

20 lay out, crunch up with ball and hold

20 alternating one leg up, one leg down crunch-ups

1 hour spin class