1/2 mile warm-up
8x400 meter sprints under 1:50 with 1:40 break between sets
1/2 mile cool-down
Total distance traveled = 3 miles
Sprinting day, even though the reps will keep increasing, is becoming my more favorite workout day. I ran the first 400 in 1:34 and the last three reps in 1:41, 1:47, and 1:44 respectively. I was thinking to myself today that there was no way in the world that I used to run 400 meters in 62 seconds, but then I remind myself that I was two years younger, 20 pounds lighter, and actually in shape for running, not in shape for functional fitness.
The goal for the sprinting days, which will be every Monday, is to decrease my rest time every week by 10 seconds and increase my repetitions. This is to get my boy used to running at fast intervals with a shorter rest period. Eventually I should be able to sprint short distances at roughly equivalent times with a very short break in between each sprint. This will improve my distance time greatly instead of starting out fast and then slowing down more as I become tired.
I have to be honest with you, I don't mean to overly motivated because the truth is I'm not that motivated. There are many days where I have no urge to go workout and I dread the start of my workout, but what keeps me from skipping my workouts just out of sheer laziness is the fact that I would not be able to live with myself. I would not be able go through the day knowing that I was too lazy to do a simple workout that is going to take no more than an hour of my day. And eventually, when I reach the time period I am training for, I won't be able to skip something just because I don't feel like doing it and I'm working on training myself to get over this little flaw of mine.
2 mile slow run @ 10 minute mile
6x10 Push-ups with 30 second rest
5x10 Lat Pull-downs with 30 second rest
Total distance traveled = 2 miles
I worked out after dinner, which was chicken alfredo and water. I ran the first mile in 9 minutes flat and the second mile in 9:57 for a total of 18:57. A little faster than necessary but I was running at a comfortable slow pace. For a post workout snack I ate a banana and a large amount of carrots. I might have ended up doing 6 sets of lat pull-downs because I lost count of my sets during the exercise, so I did one more set for good measure. My push-up form is getting better, it's still not great as I get tired but it's slowly improving. Before the workout I did 3 and a half pull-ups. I haven't been doing them consistently like I should. I am also going to have to write push-ups, pull-ups, and crunches into my workouts instead of just doing them when I feel like it on the days that they aren't part of my workout.
I headed out to the pier today for a change of scenery. The weather was gorgeous and the sun would be setting soon. Perfect time for a run. Sadly though, my actual total run time was almost a minute slower than what the projected run time was.
Projected run time = 25:00
My run time = 25:49
I ran the first mile in 8:05, this may have been my problem along with me just plain being out of shape. I ran the next mile in about 8:40. The last mile in 9:04. Another problem could be that I'm not pushing myself hard enough. Highly likely and is probably most of my problem. Another thing for me to work at. I had eaten dinner before working out again, I had two soft shell tacos with refried beans and cheese. For my post workout I had every intention of walking down to the nearest ice cream parlor and buying myself some ice cream but I am proud to say that by the time I was done with my workout I no longer craved ice cream and as a result did not go buy some. I'm working on eating healthier foods because as I said earlier on, what you put into your body is what you'll get out of it. Even though ice cream does contain some protein it also contains a large amount of other things that aren't as good for you. Instead I stayed on the pier and watched the sun set and then headed home and ate some strawberries, muskmelon, and home made popcorn that was made on a stove. Now for your enjoyment a few pictures of the sunset.
So I was recently informed that I actually ran more than three miles tonight. I made a mathematical error and thought, for some reason unknown to me other than I may have just been due for a blonde moment, that 5540 ft was smaller than 5280 ft. Which there are 5280 ft in one mile. So instead I ran 3.14 miles in 25:49. Sorry for the mix up.
Warm-up 150 jump ropes
4x15 Lunges with 12 lb dumb bell
3x20 Front Squats with 12 lb dumb bell
4x25 Full Sit-Ups
Once again I substituted the 12 lb dumb bell for a 14 lb one. I'll update my workout schedule to accommodate later but as of right now that isn't my priority. The lunges weren't over painful or hard to do today, I'm not sure if that was because I'm slowly getting my hamstrings and glutes back into running shape or if it was because I was working with horses earlier today and had already warmed and stretched out those muscle groups. I actually had the motivation to run today but I didn't because today was not a day that I am supposed to be running on. I do this workout in a crossfit style. So one set of lunges followed by one set of front squats and then one set of full sit-ups. After I completed the three sets of front squats I just did an additional set of lunges and sit-ups.