Tag Archives: track workout

Back at FiA + Garage “DUFifty” Workout

The weather in Charlotte right now is unbeatable – low humidity, great early morning temperatures and highs in the afternoon hovering right around eighty.  It won’t stay this way long.  I know the dreaded high humidity and even higher temperature days are looming.  I am still working on losing baby weight.  I am also still operating on a less than ideal sleep schedule, while trying to keep my active toddler busy during the day.  In order for me to get my workouts in, I am using every ounce of energy that I have to stay motivated.

IMG_5196These days, my workout isn’t always an instance where I am breathless or sweating profusely.  I have started to take my daughters on a morning walk and/or an afternoon walk to the park (see picture above).  In an effort to track the distance that I was trekking on these walks, I actually wore my Garmin watch yesterday.  During our walk to the park, play time and the walk back, I logged almost two miles.  For those of you keeping track of steps – that is a lot.  Not only did I wear my daughter out, but I wore myself out.

IMG_5200Earlier that morning, I had woken up to complete a strength bootcamp in the garage. Both girls slept well and both were actually still sleeping when I woke up feeling energized to exercise.  My workout took exactly 35 minutes.  You will need a kettlebell and a set of dumbbells and/or a medicine ball.

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I have coined the term “DUFifty” as a Fly.Jen.Duf original workout in which you perform 50 repetitions of each exercise over the duration of your workout.  I haven’t done a “DUFifty” workout in months.  It was tough.  See below.

Round 1 – Complete 20 repetitions of the following exercises sequentially.

  • Burpees
  • Thrusters (holding medicine ball or dumbells at chest level, lower into a squat, as you are coming back to standing, press weight above your head)
  • Push press with kettlebell – do prescribed number of reps each arm.
  • Stepback lunge (holding kettlebell in one hand – do prescribed number of reps on each leg)
  • Russian Twists – do prescribed number of reps each side.
  • Pushups
  • Kettlebell Swings
  • Sumo Squat with Upright Row
  • Side Bends (holding kettlebell – do prescribed number of reps each side).
  • One Legged Deadlifts (with kettlebell on the ground in front of you, lower down to pick it up, move back to start position with weight, lower weight to ground and come back to start with out weight.  That is one rep.  Do prescribed number of reps each side.

Round 2 – Complete Round 1 again.  20 repetitions each exercise, sequentially.

Round 3 – Complete Round 1 again, this time performing 10 repetitions of each exercise, sequentially.

Hold plank until you get to 35 minutes to finish.  

My legs were sore by the time I started my walk that afternoon to the park.  The first part of the workout will get your heart rate up, while burning out your shoulders.  The second part of the workout will really burn your legs out.

IMG_5204At home workouts and walks with my kids are great, but working out with people my own age is even better.  Whenever I work out at home while the girls are asleep I am constantly paranoid that someone will wake up just as I am finishing my first set of exercises.  It is a struggle to focus on the importance of what I am doing.  That said, my husband pushed me out the door Thursday morning to do whatever I wanted to do.  I contemplated running on my own, maybe riding at Flywheel or just going to our local Y.  I ended up deciding to go to the track FiA workout.  Great turnout (and decision) – see picture above.

IMG_5205I have posted about Females in Action (FiA) several times, but let me just take the time to point out one more time the great things about this workout group:

IMG_5202I chose to do the track workout Thursday morning.  The “preblast” indicated that we would be doing 400 meter repeats.  Perfect.  I need speed.  The best way to find that is to train with people that are better than you.  By reading the comments on the “preblast”, I knew the training group would be intense.  I was in.  Between warm up, intervals and a short cool down, we ran almost two miles.   Goal was consistent splits.  Goal accomplished.

  • 1st 400m – 1:34
  • 2nd 400m – 1:32
  • 3rd 400m – 1:28
  • 4th 400m – 1:27

Thank you ladies for a great workout and some most importantly amazing fellowship.  Loved the post workout selfie!



Quick, Healthy Sloppy Joes + Mock Track “DUFifty” workout

We got back from Roanoke early enough Monday that I had time to plan out a few dinners for the rest of the week. Since my husband is racing in the Blue Ridge Relay this weekend, I asked him what he wanted to eat for the week. It’s funny how much pre-race nutrition can totally impact the results of a race. If you have had to stop in the middle of race either because of dehydration, or worse, to use the bathroom, you get what I am saying. With that said, he requested sloppy joes on Monday night.

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If I can make something healthy I am all for it. This is a meal that can be made low fat and low calorie. I was headed to an afternoon Flywheel class, taught by the incredibly motivating instructor Miki, so I spent some time prepping dinner while my daughter napped prior to leaving. The hardest part about making this meal is dicing the green pepper and onion. See remaining ingredients below:

  • 1 pound lean ground beef
  • 3/4 cup chopped onion
  • 3/4 cup chopped green pepper
  • 1 16 oz can no salt tomato sauce
  • 2 tbsp tomato paste
  • 1 tbsp mustard
  • 1 tsp chili powder
  • 2 tsp worcestershire sauce
  • 1/2 tsp dried oregano
  • Salt and pepper to taste

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I always hang out after Flywheel class longer than I intend to. Monday was no exception. It is always nice to catch up with everyone. As soon as I walked in the door to the house, I started cooking. Total cook time to table was twenty minutes. See minimal instructions below:

  •  Cook first three ingredients until meat is brown.
  • Stir in the rest of the ingredients and reduce heat to medium low.  Let cook for 10-15 additional minutes.

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Finished product was delicious. We actually serve our sloppy joes over egg noodles rather than bread. This means we eat our sloppy joes like meat sauce. It’s your call!

Mock Track “DUFifty” workout

Between running two days out of town and taking a Flywheel class on Monday evening, I was ready to do something different Tuesday morning. The workout that I completed is completely intended to be done on a track, however, the distance around my block measures exactly .55 miles, so I treated the block like running two laps around a track.

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Total workout time was approximately twenty-nine minutes over 2.25 miles. If you are unfamiliar with the term “DUFifty”, it refers to any original Fly.Jen.Duf workout in which 50 reps of each exercise are completed. Today’s workout involved interval running and some strength exercises.

  1. Jog 800 meters (below 5k pace)
  2. Once you return to start, perform 20 reps of the following exercises:
    • Pushups
    • Squats
    • Plank Hold Shoulder Taps – 20 each side
    • Explosive Lunges – 20 each side
  3. Run 800 meters at 5k pace
  4. Repeat Step 2, performing 15 reps of each exercise.
  5. Run 800 meters at 5k pace
  6. Repeat Step 2, performing 10 reps of each exercise.
  7. Run 800 meters at 5k pace
  8. Repeat Step 2, performing 5 reps of each exercise.

If you complete this workout right, you will be breathless for a majority of the workout. I ended up with an extra quarter mile due to additional mileage around my block. You could cool down a lap to get the extra quarter mile in.