Showing posts with label wordwednesday. Show all posts
Showing posts with label wordwednesday. Show all posts

Wednesday, May 2, 2018

Sidewalk Sprints and 8 Technical Tips for Sprinting

mrC passed his recurrent check ride yesterday (he studies very hard, so this is no surprise to me). Yay! While he was taking his test, I was enjoying my last day of fitness in Delaware.

I found a great place to run (yes, run!) my sprints. Loads of sunshine and blue sky pulled me outside and I do not regret leaving the elliptical behind at all. The sidewalk is on the other side of a large parking lot next to the hotel and I knew it would work for sprints.

The workout: Sidewalk Sprints

I walked about 5 minutes for my warmup. I probably should have walked more and maybe even run a bit, but I was feeling crunched for time (we were leaving Delaware early). Since I haven't run my sprints in awhile I set my interval app for 10 sets @ 20 seconds sprint, 40 seconds recover. This is a starting point for sprints workouts in the carb cycling program.

After the first sprint, I paced around waiting out the 40 seconds recover. It felt like a waste of time, especially since I hadn't run for my warm-up. So, for sprints 3-10, I slowly ran the recovery back to the start. This felt good and I'm happy that I thought to do it. In a perfect world, I would have walked for 30 minutes or run a mile for a cool-down, but I had to get ready for our departure.

It was cold, but luckily I grabbed an old Nike pullover out of my fitness gear bin when we stopped at the storage unit last week. I love thumb holes on my long sleeves, but this top also has the built in mitten fold-over. I think this top at Macy's is the current version.

When I first started sprinting, I had no idea what I was doing (doing it for sports as a kid seems soooo long ago, ha!). In connection with today's Wednesday Word link up with Deb, I thought I'd share some technical tips for anyone interested in getting started.

1. Spend 5-10 minutes for warm-up: brisk walk, dynamic stretching
2. Pick your sprint measurement: time or distance
3. Start out around 50% your max speed to get a feel for it
4. Increase your speed after each sprint
5. Pay attention to your form (great tips here)
6. Allow enough rest time to catch your breath
7. Aim to complete 6-10 sprints your first time
8. Cool down by walking or jogging for a few minutes

Whether you are sprinting for an interval training workout or to increase your overall running pace, these techniques should help get you started.

I’m also linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner 


Wednesday, August 2, 2017

Strength Training and Breakthroughs

This morning I went to Bodypump. It was a strength training day and I have finally figured out how to match Bodypump to my carb cycling workouts. My workout plan for today focused on legs, chest, triceps and shoulders. I can do all of these on my own at the fitness center weight room, but Bodypump is a lot more fun.

In true Hong Kong weather fashion, as soon as I was getting ready to leave it started pouring rain. Instead of walking, I took the bus to stay dry. Ha! At least my shoes stayed dry. By the way, I'm loving these new Nikes for my indoor workouts. They're good for running too, but I like the simplicity of this shoe for cross training. It's actually the first running shoe I bought about a thousand years ago, just kidding. It was 2005.

Bodypump went like this: warm-up, legs/squats, chest, back/glutes/hamstrings, arms/triceps, arms/biceps, legs/lunges, shoulders/arms, abs, cool-down. Bam, bam, bam. It was a fast one today and it was good. 800 reps but it was over before I knew it.

Today's class was packed. Not a single piece of equipment left on the rack. And it was 100% women. It's amazing to look around the room and see so many strong fierce women sweating it out. I realize that many of us here in DB are traveling spouses and we don't work, but I still love it!

It wasn't raining when class ended so I took advantage and walked back to the apartment. Even with the looming storm clouds, I have a pretty awesome view no matter which way I look. I wasn't sure if I would make it without having to pop open the umbrella, but I was willing to risk it. I made it.

There goes my bus! No sweaty marks left on the seat today, haha ;)

Walking home lets me get in additional low intensity cardio. The goal is to keep the heart rate in the fat burning zone. I determined my zone to be between 108-126. I was powering up the big hill today (which felt easier than normal!) and probably spent more time above my fat burning zone, but during Bodypump my average heart rate was right in there at 114.

When it comes to fitness, I have had a few breakthroughs over the last year.

1. I'm RUNNING again! This is by far the biggest and best thing happening right now. I am so thankful that my knee has responded to the osteopath and chiropractor work and just me taking things slow and steady. I'm not running long distances, but I embracing the fact that I can run a 5K and a little more.

2. LISTENING to my body. I can honestly say that I do this. I have tried to do it in the past, but now I really, really do. If I'm not feeling it, if my knee is cranky...I don't do the exercise, the workout, the activity. I take time off. I don't let FOMO make me do something that will ultimately hurt me. I just finished this super funny book that makes fun of all the wild and crazy things people will do in the name of fitness. I used to be that person!

3. Working out SMART - this year I have learned not to push too hard. I'm following a workout plan and taking rest days. I warm-up and I stretch. I foam roll and do yoga. All the things the super smart people tell us to do. I'm finally doing it.

4. I understand the relationship between FOOD and WORKOUTS. When I was younger I didn't need to know any of this because my body was a fat burning machine 110% of the time. As I've gotten older and my fitness habits have changed, I've had to educate myself on how fuel and exercise affect my body. Through the FASTer Way to Fat Loss carb cycling program, I have gained valuable information that has become a lifestyle for me.

5. I've embraced STRENGTH TRAINING. I used to dread anytime a coach or instructor told me to lift weights. Now I know that my body will not burn fat without muscles and the muscles I used to have are, well, gone. I have to build new muscles, 46 year old muscles.

Regular Calorie day 1 - the meals

Broke fast at 11:00 - I was seriously craving the grapes today.

Lunch - I was feeling lazy and went for the Cheese-its.

Dinner - One of the recipes I make most often when mrC is on a trip, cheesy tuna and quinoa (recipe here)

Snacks - 1 cup of Chex rice cereal

What breakthroughs have you had recently?
Do you watch your heart rate during workouts?

It's Wednesday Word and I'm linking up with Deb. Today's word is breakthrough and I'm linking up with AnnmarieNicole and Jen for Wild Workout Wednesday!!