In high school, one of my favorite track workouts was the ladder. We would run:
100m (basically an all-out sprint)
800m (half-mile) 1600m (mile) 800m
Throughout the workout, I varied my break time to be anywhere from 30 seconds to a minute.
So since I’m not training for anything specific right now, this is the exact workout I did yesterday! It’s so fun and honestly goes by so fast. Ladders are a great way to mix things up and they really get your legs moving — which is great if want to work on speed!
I warmed up by talking Murphy for a walk around the neighborhood and then did some strides down the street.
Since we’re in the process of moving, my beloved (and sometimes dreaded) treadmill is in storage. So I’m doing this workout down the streets in my parent’s subdivision. Each street is .25 miles so it’s pretty easy to gauge how far I’m running. I really wish I had a track to run, but this will do for now.
It’s so fun to run freely without a training plan. I think for now I’m going to take a few weeks to do random workouts and runs of varying distances before starting a new training plan. I might be flirting with the idea of a fall half marathon?! 😉
Anyone else eat way too much Halloween candy last night? I may or may not had opened a bag of Reese’s pumpkins and ate them while watching This Is Us. Oops.
So, if you feel blah today because of too much sugar and sweets last night, I have a fast but hard workout for you to do today! It combines running and some bodyweight movements — the best of both worlds!
5 minute warmup — a good mix of walking and running.
30 seconds ALL OUT SPRINT.
30 seconds recovery.
***You should be running so fast that maintaining that speed for longer than your chosen interval time feels impossible.
Squats: 3 sets of 10; at the end of each set, hold the pose for 10 seconds.
Lunges: 3 sets of 5 on each leg; hold the pose for 10 seconds at the end of each set.
5 minute cool-down — a good mix of running and walking.
Happy Tuesday, friends! Today is super busy, but I am trying to stay positive and not get too bogged down with ALL THE THINGS on my to-do list. I am excited for a long workout this afternoon when I get home and I thought I would share it with you all.
Pop Sugar has lots of great workouts and it’s nice to visit their website, grab a workout and not have to think about it or plan anything.
While I do’t think you have to workout for an hour to see results, I do think long workouts (and runs) and be effective.
This workout from Pop Sugar is a great combination of strength and cardio. It keeps you form getting bored and gets the calories burning since you are using all parts of your body.
While I know many of you dread the treadmill, I’m here to encourage you to give this treadmill workout a try!
This workout keeps things fresh pyramid intervals. To me, the change of pace helps keeps me motivated and push my limits — plus it keeps things from getting boring! This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine.
Since it is Memorial Day, I thought I would post a workout that is fitting for the occasion.
1 mile run
100 pull ups
200 push ups
1 mile run
If you’re on Instagram, check out posts by Chris Pratt and John Krasinski, they both explain the back story very well.
But for those of you who don’t know about the Murph workout, read below.
From FloElite – “Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team’s location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.
Of Lieutenant Murphy’s team, there was only one survivor, Marcus Luttrell. Luttrell’s story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name.”
From FloElite – What’s the point of doing Murph on Memorial Day?
Unlike other CrossFit workouts, completing Murph isn’t about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.
Happy Tuesday! I hope you all are recovering after watching last night’s day one of the Republican National Convention. I’m not huge into politics (or at least discussing my views online), but holy moly, last night was like watching a train wreck.
But on to today. A full day of journalism, an after-work baby shower for a co-worker and hopefully a short run before mowing the yard. A full day! Let’s kick butt, Tuesday.
Recap of last week’s runs:
Monday: 3.5 miles with Savannah. 10:04/mile pace
Tuesday: 1.5 miles around the park.
Wednesday: Rest. Ryan’s dad was in town for work, so after work he took us out to eat at Cheddar’s. Plus another late thunderstorm ruined any chances of me running.
Thursday: 4 miles with Savannah. 10:08/mile pace
Friday: These stupid thunderstorms are really ruining my plans for after work runs.
Saturday: 6 MILES. 11:08 pace
Sunday: Walking around Nashville counts as a workout, right?!