July 2016 workouts

Welcome to the dead of summer!!! It is crazy hot right now, so most of my workouts will be turned to the inside track and treadmill. Time for some muscle building! Check out what happened for me in July:

July 4th: Today I decided I NEEDED a good run, so I got up from bed on this day off and ran. It was hot and hard, but I got 1.61 miles in around my neighborhood. I ran this in 14:47, which is a pace of 9:09. Not too bad considering the conditions. Then I went inside and got a good 9:00 HIIT in where I did 50 seconds of work and 10 seconds of rest. It was hard, but I treated it like I was starting over and did my best. 

July 5th: Today I needed 2.50 miles on the track. Just because it was hot does not mean my miles cannot still be done. I ran 2.50 miles in 20:53, which is a pace of 8:21! I love these kids of runs because it makes me feel so fast! If I had not already ran a 5K in 26:21 pacing 8:30 outside, I wouldn't believe it! Once I got done, i hit the weights and focused on arms and legs doing should press, curls, flys, plie squats, dead lift squats with a bar, and dumbbell squats straight. Then I got one included set of leg lifts and my abs were on FIRE!! I did this workout for 7:42.

July 8th: I ran on the beach today. We did 1 mile total, but after each 0.25 of a mile we stopped and 15 squat jumps. We did this mile and 60 squat jumps in 10:50. Then we went inside and did weights for 15:46.

July 9th: Still enjoying the beach, we went for a leisurely bike ride with the family. We went 8.83 miles in 1:11:17, it was fun!

July 12th: I ran 1.28 miles outside and then walked/ran 0.59 of a mile in 6:53. When I was done sweating to death, I went inside and did a 7:32 HIIT workout. You can view my route here. 

July 18th: Today I worked out after work because I had Khloe and no time at lunch so I modified my workout. First, I ran a warm up mile in 9:26. Then, I did some push-ups, side to side lunges, pull ups, and then squats. But, this time when i did the squats, Khloe got on my back! it was the best 51.8 pounds I had ever added to a squat workout! Check us out...aren't we cute workout buddies!

July 19th: Today I did a warm up run on the track inside (so it would be cool) in 8:06 and then did a wonderful 7:39 HIIT workout.

July 21st:  Today I did a 1.50 run on the treadmill in 13:14, a pace of 8:49 and then did a 7:01 HIIT workout. 

July 28th: Today i was taking it easy since it had been a week, so I did 1 mile on the treadmill in 8:52 and then walked for 2:16 to cool down. From there I went in to an arms workout and took 8:54 to get my 3 sets in.

July 29th: Today I did 1 mile on the treadmill again, but this time I did it in 8:48. Then I worked on legs and some arms for 7:06, doing 2 sets. 

July was really hot and made me take it inside! I hope for a nice fall time soon where I can get back outside for these workouts! Here is to the next workout! Until then...

April