I realize the statement I am about to make most of you will think I am crazy for saying. Honestly when I tell you this, and trust me it has not always been this way but… I have grown to really like [cold weather running]. So I am convinced that this has something to do with the fact that I played a spring sport most of my life… but that spring sport was sometimes played through some of the coldest days. We had no other choice but to just… deal with it and figure out a way to feel our hands through it all. So naturally, this is the way I look at my running days that are out in the bitter cold.
It is the new year and why not set yourself up with some new challenges.
I have put together a HARD one this time around and I want you to GET – AFTER – IT. With that in mind, when I say it’s hard I am not saying that to scare you, I just want you to ramp it up! Keep in mind you can always make adjustments in anyway that you want or need to! Even if you only start with Round 1 and build into the other Rounds that is perfect!
Get after it! New Challenges – LET’S GO!
I love Thanksgiving week. I love everything about it! Food, family, wine, football, shopping. Should I keep going? Honestly, if I stopped at those 5 things I would be pretty set for life!
Since my last instagram post about the completion of my most recent half marathon. I have been getting a ton of questions and request to fill you guys in on everything from my race prep, to my day-of mindset and so much more. My hope is I can answer all of those questions here. Like always, please do not hesitate to ask me any other questions that I may not answer.
Its Racing Season… and that means I try to take my focus during treadmill runs to also benefit my outdoor style run and make me stronger with distance. I still work on sprints and speed but this one I am going to share with you touches on it all!
Warm up with a 5 minute JOG. Whatever that speed is for you.
Round One: 1/2 milers
Run 1/2 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.
Walk 90 seconds
Run 1/2 mile
Walk 90 seconds
Round Two: 1 min Sprints with Incline bumped in the middle of sprint
Sprint for 1 min – Speed 9.0 BUMP INCLINE TO 3 at the 30 second mark of the sprint
Step off and recover 30 seconds
Round Three: 1/4 milers
Run 1/4 mile – Pace should be something faster then your jogging pace but not faster then your all out sprint.
Walk 60 seconds
Run 1/4 mile
Walk 60 seconds
Run 1/4 mile
Walk 60 seconds
5 mins jog into a walk
Happy Race Season!
Ok, I will be real honest with you. I was not sold on Free People Leggings when I initially heard they were making “activewear.” I thought, no way. They make really cute clothes, but how can they all of the sudden pull off workout gear? One of my friends, Nicole, has worked for them for sometime (her style game is on point, as you can imagine) and every time I would see her and she would have the cutest leggings on. Therfore, I would obviously think, “ok maybe I should try them, they are too cute to pass up.” So Nicole hooked a girl up and I gave them a run.
It has been a few weeks and I hear all the request… so lets sweat it out together on the tread… shall we? 🙂
Round One: Straight Sprints, not a ton of rest
30 second sprint — 15 seconds (step off) RECOVER
INCINE 1 –> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10
INCLINE 3 —> #1 -Speed 9.0 – #2- Speed 9.5 – #3 Speed 10
Repeat 2x through
2 min walk
Round Two: BUMP the Speed
Straight sprint for 45 seconds BUT you bump speed up every 15 seconds within the 45 second sprint.
45 seconds total—> Starting Speed 9.0 — BUMP to 9.5 — BUMP to 10
REST 30 seconds
Round Three: FINISH with a booty burn on the HILLS
30 second sprint — 30 second step off and recover.
9.0 speed – 5 incline
9.0 speed- 6 incline
9.0 Speed- 7 incline
9.0 Speed – 8 incline
9.0 Speed – 9 incline
COOL DOWN: 1 min. jog and 1 min. walk
Cheers to you getting better every time you do this. #runeveryday
I get the question a lot… “do you really run everyday”. Well, the answer is yes, kind of… I do take off one day a week (typically). And 99.99% of the time it is Sunday, the day of rest.
BUT, here is the thing… I also do a lot of other things.
I still swear to myself that running makes all the difference for me. Both physically and mentally it is my thing. If I had only one workout I was allowed to do for the rest of my life, running is what I would pick. That does not mean I love it all the time (I have discussed this before), but I really think it is the single, best full body workout I can get. (I know this is my opinion so please do not waste your time arguing if you think I am wrong or disagree :))
And yes, I teach a range of classes all week, including spin, barre, and some boot camp style classes. The most important to my schedule though is making time for MY workouts. Although, I get a sweat when I am teaching those classes… I still like to put myself through my own workouts and be on my own training schedule the meet the personal goals I set for myself. So, the next question I get is … what does that training schedule look like for you. Welp, here it goes…
Monday: Interval Treadmill Run (longer distance race) + Stair master + Full Body Lift
Tuesday: Interval Treadmill Run (I teach 4 classes this day so I rely a bit more to get my work in through those classes on Tuesday)
Wednesday: Interval Treadmill Run (speed & hill focus) + Full Body Lift
Thursday : Workout with my Trainer (whatever he has in store) + Small Lift
Friday: Interval Treadmill Run (get after it, last of the week) + Full Body (lots of booty) Lift
Saturday: A Long Outdoor Run (Depending on the time of year, this can range from 6 miles to 11 miles)
Try it and let me know what questions you have! I can’t wait to hear more!
Check out the last Treadmill Tuesday – Treadmill Tuesday
If you have not read my Favorite Leggings for Everything in Life post that I wrote back in August be sure to check it out. I list the do’s and dont’s of what I look for in the perfect legging and since I do consider leggings my unofficial “work uniform” who else more could you trust :). I was recently shopping at a local boutique here in Baltimore – Raina Dawn, and she introduced me to a new line of leggings I had never heard of, Strut This. I was obsessed right away. The fit, the feel, the price, the patterns… I could not get enough! The next test, would they survive all of my workouts and “hug in all the right places” while I was actually doing THINGS! (Run, Bike, Lift, Barre… ALL OF IT) Well, good news, THEY PASSED. And, just like I thought, I was asked 100 times while I was wearing them, “who makes those leggings?” Trust me guys they are A-M-A-Z-I-N-G!