Tuesday, October 26, 2010

Workout Updates

So I didn't get any workouts in this past weekend, but I got back on track first thing yesterday morning! I stayed up entirely too late the past two nights since I've been reading more (its nice being able to read for pleasure now that I'm done with school!). However, even though I've gotten less than 6 hours of sleep each night, I still feel rested - I think that's a perk to working out in the mornings again.

I am slowly getting back into the groove of working out and getting conditioned for running again. Its definitely a good feeling. I was getting really tired of feeling yucky and squishy so I'm enjoying feeling my body positively react to its running workouts again.

So here's my workouts from yesterday & this morning. Mileage is a guess, since I left my workout sheets at home this morning

Monday's Workout - Sprint Intervals on Treadmill
Warm Up
Interval 1: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 2: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 3: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 4: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 5: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 6: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 7: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 8: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 9: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 10: Sprint at 6.0 MPH for 60 Seconds
Cool Down

Total Distance: 1.89 miles
Total Calories Burned: 246
Total Time: 28 mins

Today's Workout - Running Intervals on Treadmill
Warm Up
Interval Run - 4 minutes (2 minutes at 5.0 MPH and 2 mins at 5.5 MPH)
Recovery for 60 seconds at 4.0 MPH
Interval Run - 4 minutes at 5.5 MPH
Recovery for 60 seconds at 4.0 MPH
Interval Run - 4 minutes (1 min at 5.0 MPH, 3 mins at 5.5 MPH)
Recovery for 60 seconds at 4.0 MPH
Interval Run - 4 minutes (1 min at 5.0, 1 min at 5.5, 2 minutes at 6.0 MPH)
Cool Down

Total Time 28 Minutes
Total Calories Burned: 310
Total Distance: 2.05 miles

Friday, October 22, 2010

My Workouts This Week!

So I am WAY proud of myself - I have gotten up at 4am every day this week before work and gotten a workout in! Go me! Its taken some adjustment, but I'm really enjoying getting my runs in before work - I like feeling like I've accomplished something already before I go in. Plus - if I have a rough day at work and just wanna be lazy after, I can! I am going to keep this up for sure - however once my runs get longer I'll have to figure something else out instead, since I don't wanna be getting up at 2am just to go running (but I just might be that crazy if it means I can get the run in for sure!)

I heard a great quote today and I just had to post it here too! Its on my Sparkpage as well, but its just fabulous (especially when referring to runners!)

Obsessed is the word the lazy use to describe the dedicated!

Totally fitting right???

Anyways, nutrition has been good. Went over yesterday since the hubby wanted to go out to eat with a friend of ours, but it balanced out to be under maintenance with the workout I got in last night. Since I'm only burning 200-300 cals a workout each morning, I've been keeping calories around 1600 a day to help balance the deficit. When my workouts start burning 500-600 cals a workout, then I'll bump it back up to maintenance.

I've decided to scrap my "photo food blog" for now - it just became too much of a hassle to photograph everything and upload it daily. I'm still tracking my food every day online to make sure I'm hitting cals, but that's about it. I'd rather be obsessive about my workouts - not my nutrition trackers or any other number.

So here's my workouts for this week so far - Monday Thru Friday:

Monday - Running on Treadmill

Warm Up for 400 yards
Running Intervals for 1.50 miles
Cool Down for 400 yards

Total Distance: 2 miles
Total Calories Burned: 245 Calories
Total Time: 28 Minutes

Tuesday - Elliptical "Endurance" workout
Total Time: 30 Minutes
Total Calories: 240 Calories

Wednesday - Treadmill Run
Warm Up for 5 minutes
Interval 1: 4 minute run at 5.5 MPH
Recovery for 60 seconds at 4.0 MPH
Interval 2: 4 minute run at 5.0 MPH
Recovery for 60 seconds at 3.5 MPH
Interval 3: 4 minute run at 5.0 MPH
Recovery for 60 seconds at 3.5 MPH
Interval 4: 4 minute run at 5.5 MPH
Cool Down for 5 minutes

Total Calories Burned: 300 Calories
Total Distance Covered: 1.95 miles
Total Time: 26 minutes

Thursday - Treadmill Run
Warm Up for 5 minutes
Interval 1: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 2: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 3: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 4: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 5: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 6: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 7: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 8: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 9: Sprint at 6.0 MPH for 60 Seconds
Recovery for 60 seconds at 4.0 MPH
Interval 10: Sprint at 6.0 MPH for 60 Seconds
Cool Down for 5 minutes

Total Time: 26 mins
Total Distance: 2.03 miles
Total Calories Burned: 292 Calories

Friday - Treadmill Run
Warm Up for 5 minutes
Interval 1: 4 minute run at 5.5 MPH
Recovery for 60 seconds at 4.0 MPH
Interval 2: 4 minute run at 5.0 MPH
Recovery for 60 seconds at 4.0 MPH
Interval 3: 4 minute run at 5.0 MPH
Recovery for 60 seconds at 4.0 MPH
Interval 4: 4 minute run at 5.5 MPH
Cool Down for 5 Minutes

Total Time: 26 minutes
Total Distance: 2.13 miles
Total Calories Burned: 294 Calories

Not a bad week so far! I'll update again after I get some more workouts done!

Thursday, October 14, 2010

Training Update!

So its about time I bust out this thing again. I took a few weeks off training and had an amazing anniversary vacation with my husband. Once we got back, we found we had some extra cash, so we went down to Sears and picked up a new treadmill and elliptical for our home gym! They are so awesome! They both have speakers that connect to our ipods so we don't have to worry about getting tangled in headphone wires anymore! Monday night was spent buying them, Tuesday night was spent building them (it too 4 hours to put them both together!) And yesterday I only had about 20 mins to play around on them. So today was the first chance I had to really test out the treadmill - and it whooped my ass! Not working out for about 4 weeks, recovering from 2 injuries, eating poorly on vacation and smoking the occasional celebratory cigar really took its toll on my fitness levels! I got in a decent workout today, but am really looking forward to getting back to where I was pre-injury & vacation.

Here's my workout from today - not the greatest, but gotta start somewhere right?

warm up: 400 yards brisk walk
Run for 1200 yards at 5.0 mph
Walk for 400 yards for recovery
Run for 1200 yards at 5.0 mph
Cool Down Walk for 400 yards

Total Workout Time: 34 mins
Total Distance: 2.25 miles
Total Calories Burned: 340

Might try to start running at different times of the day too. Ran at around 6pm tonight and was already wiped from a full work day, lack of sleep this week and running errands after work with the hubby. Nutrition is back on track and I'm feeling good. Keeping things around 1600 cals until I can sustain the longer endurance workouts and can maintain a burn of 500+ calories a workout 6 days a week. I really don't wanna have to get up any earlier than I already do, but might have to in order to get an optimal workout. I'll play around with times this week and see how it all works out.