July Workouts- the rest of them!

Here are my July workouts! I have been going like crazy, so here goes:

July 12th: So, I decided that I would run the ole neighborhood, which I used to do so often and haven't done for some time. I knew it was hilly, but WOW I really did forget how challenging this run was. I wanted to run 3 miles, but settled for 2.08. I did ok, averaging 10:34 per mile. You can view my route here. 

July 14th: I ran on campus for 2 miles. It is so HOT out there! But, there is no way I will repeat the Chicago Triathlon with a breakdown during the run! I went 2 miles in 20:41, averaging 10:19 a mile. You can view my route here. I also walked a cool down 0.12 miles in 1:59. 

July 16th: I ran a total of 2 miles with a lap builders inside. Here is the breakdown:
Ran 1/2 a mile in 4:10
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:05
Ran 1/2 mile in 4:27
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:34
Ran 1/2 mile in 4:30
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:44
Ran 1/2 mile in 4:30
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:01
This was INSANE! My total time was 17:32 and I went 2 miles and did 200 reps. It was a great workout!

July 21st: Hello VACATION! I had a great beach run while in Daytona Beach, FL. I ran 3.01 miles in 30:14. You can view my route here. It was awesome weather and a great run!

July 23rd: Another great beach run! I ran 3.01 miles in 31:57. I had an "oh no" moment...I really had to go to the bathroom! And it never makes me run faster, I always have to walk! But, that's ok, I still finished! You can view my route here. 

July 28th: Another Lap Builder inside run! I am beginning to like these!
Ran 1/2 mile in 4:32
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:38
Ran 1/4 mile in 2:10
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:27
Ran 1/4 mile in 2:18
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:16
Ran 1/2 mile in 4:47
Walked a lap (1/8 a mile) in 1:16
My total time was 22:33 and I went 1.67 miles and did 150 reps!

July 30th: Today marked a milestone for me. I ran a mile in 8:00 flat! Something I had not done in 14 years! I was so proud of myself! I also did a lap builder workout today:
Ran 1 mile in 8:00!!!
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 2:00
Ran 1/2 mile in 3:49
10 reps each: push-ups, switch lunges, wall plank/knee-in, burpees, and squat jumps in 3:52
Ran 1/2 mile in 4:54
My total time was 22:38 and I went 2 miles and did 100 reps!

That just about wraps up my July workouts! I have been busy, as you can see :) Here's to the next workout! Until then...

April 

Cross Trainer: Day 2- Lap Builders

Here I am, Day 2 for this type of exercise! I am ready to crush those 3 laps. I am running the same course where each lap is 0.41 of a mile. My goal today is to do at least 5 laps. Here is how I did:

Lap 1: 4:00 (0.41)
Exercise 1: 0:40 10 push-ups 
Lap 2: 4:02 (0.41)
Exercise 2: 1:09 10 burpees
Lap 3: 4:12 (0.41)
Exercise 3: 0:43 10 high knees and 10 mountain climbers
Lap 4:  4:13 (0.41)
Exercise 4: 0:52 10 squatted bend over and touch opp hand to toe 
Lap 5: 4:06 (0.41)

I was very impressed with my stamina today...from just one workout like this before this one! I felt great come lap 3, where I had to walk the other day at the beginning of lap 3. This time, I did not walk at all! You can check out my laps and numbers here. I ran a pace of 10:02 and ran the 2.05 miles in 20:33. I was happy with the results of this run. I think when I do it again, I will start with a exercise so I can finish the same number of exercises as laps run. My goal next time is 7 laps and I plan to do the following exercises (push-ups, burpees, high knees/mountain climbers, squat jumps, tuck jumps, switch lunges, and then something...)

Here's to the next workout! Until then...

April 

CrossTrainer: Day 1- Lap builders

So, what is a lap builder? Ya know, until about 5 minutes ago...I didn't even know! Ha 

A lap builder is a pre-determined lap distance of your choice, where you run a lap then do an exercise for a short burst of time. Then, repeat. The building part comes in when you can add laps and exercises to your workout. The goal for this type of workout is the increase your stamina. I noticed that I ran out of energy during my run of my last Triathlon. I realized that I needed some stamina training to increase my endurance for my run. So, I thought this up! 

Day 1: Goal 5 laps with exercises between
Actual: 3 laps!

My laps are 
Lap 1: 3:32 (0.41 of a mile)
Exercise 1: 0:49 (10 push-ups)
Lap 2: 3:53 (0.41 of a mile)
Exercise 2: 1:18 (10 burpees)
Lap 3: 4:47 (0.41 of a mile)

Then...I got really hot and went inside! So here is what I did inside:
Exercise 4: 0:52 (10 dumbell swing/squats with 15lbs)
Exercise 5: 0:35 (10 each side opp arm to opp knee then extend with 5lb weight)
Exercise 5: 0:57 (10 each middle, rt side, left side ab crunches)
Exercise 6: 0:36 (10 each side opp arm to opp knee then extend with 5lb weight)
Exercise 7: 0:45 (10 dumbell swing/squats with 15lbs
Lap 4: 4:51 (0.5 of a mile on the track to cool down)

You can check out my map and numbers here!

My total time for this was 23:02. Not too bad for 1.73 miles and 120 reps! I liked this workout and hope to do more laps next time! This is a great way to help increase your stamina!

Here's to the next workout! Until then :)

April