Tuesday (Running) Workout and Yard Work

Weather in Charlotte has finely taken a turn. I couldn’t wait to get out of work today to take advantage of the warm sunshine and to give my mind a break from work. Since I did weights yesterday, I opted to sleep in this morning and go for a run in the afternoon. When I choose to run in the afternoon, I either have to wait until my husband gets home from work to run solo or I have to push the jogger with the baby. Both scenarios have advantages and disadvantages. I find it very difficult to exercise in the evening because I really have to think about what I am eating in the afternoon so it does not disrupt my workout. I opted for the jogger today. I did plan a workout around pushing the jogger by adjusting my pace, but you can complete this workout on your own on a treadmill, outdoors, or on a track.

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Here we go:

Warm up – 800m (1/2 mile) at your warm up/recovery pace

Workout – I did a series of intervals in a pyramid format. I have found that in order for me to maximize the benefits of a short run, I need to incorporate change (either through elevation or pace).  If you do not have a GPS watch, go by time.  See below where I have added times as well.

  • 200m (1/8 mile or 1 minute) at race pace, recover 200m (or 1 minute)
  • 400m (1/4 mile or 2 minutes) at race pace, recover 400m
  • 800m (1/2 mile or 4-5 minutes) at race pace, recover 800m
  • 400m (1/4 mile or 2 minutes) at race pace, recover 400m
  • 200m (1/8 mile or 1 minute) at race pace

Cool down – 800m (1/2 mile) at recovery pace. This should put you right under 3.5 miles, which is right around that 30 minute mark, give or take 5 minutes, depending on your ability.  I have to mention that I was SUPER sore from the weighted kick back/fire hydrants in the workout yesterday. Clearly, I need to be doing more isolated glute work.

I also ended up doing more yard work than I anticipated yesterday afternoon. Yard work in itself is a workout. During the renovation of our house we pretty much lost all of the grass in our front yard and any flowers that we had in the front died. We (well mostly my husband) have been working very hard to get the yard back to the way it used to be. Something about our personalities requires us to try to fix things before we pay someone to do it. Wish us luck!

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Before picture of yard

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The grass is starting to grow!

The nice weather has made it more essential than ever for me to take a walk at lunch.  Best place to get a quick walk-in lunch on a sunny day – RiRa’s sandwich shop.  I swapped out cheese for an avocado spread.

photorira

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