Tempo Tuesday & Workouts…

So my last workout post I talked about how I wanted to up my working out to at least 4 days. 5 if possible. Six when all things workout. Well the one thing I failed to mention in that post is that I have a 12 hour days everyday without working out. Meaning I leave the house at 7:30am and don’t get home until earliest 7pm. There are days I can sneak out during lunch but those are few and far between. Often I barely leave my chair during lunch. So on days I have to work late, I know I can’t work out. On days I work out in the morning, I leave at 6:15am and don’t get home until 7pm. Long days make it hard to fit in that workout, especially when I also love to cook!

Source

Needless to say, I had a bad workout week. It started off solid with a Spinning Class, a Speed Workout and an insane Boot Camp class on Wednesday. But then I took Thursday and Friday off. Saturday I ran 5 miles on the Cape and felt pretty good. Sunday I had grand plans of running but it was down-pouring and I was lazy. So the workouts looked like this:

Monday May 9:

Spinning during lunch

Tuesday May 10:

Speed Workout

Wednesday May 11:

Boot Camp during lunch-

Warmup: It starts with a warmup of running, high knees, butt kicks, walking lunges. Then its a 6 exercise circuit for 1 minute each.

Circuit #1:

1 min Jump Rope, 1 minute alt side lunge, 1 minute plank, alt leg crunch, 1 minute sumo squat and press with weights, 1 minute mountain climbers, 1 min rest

Circuit #2:

1 min rope, 1 minute 90 degree crunch and reverse crunch, 1 minute of spiderman, 1 minute of side lunge with weight, 1 minut of jump squat, 1 minute rest,

Circuit #3:

1 minute jump rope, 1 minute reverse lunge, 1 minute rocking plank, 1 minute bicycle crunches, 1 minute bridge, 1 minute skaters, Stretching

***(Oh and how did I remember this? I asked the teacher if I could take a picture of her list with my phone, I’m sure she thought that was totally normal?!)***

Thursday May 12, Friday May 13: Off

Saturday May 14:

Ran 5 miles outside- 9:15 min pace

Sunday May 15: off

I wish I could say that with my disappointing workouts last week, I started this week with a bang. But no. I slept through my alarm Monday and rushed to make it to work by 7:30am. And then I worked 7:30am-7:30pm. Such is life. I vowed today would be my day.

In the next couple weeks I am running 2 5Ks and the Corporate Challenge (3.5 miles). I want to PR. I want to run low 23s in the 5K. My first race is the Tory Row 5K on Sunday. Will you be there?

Then I have the Corporate Challenge! I’m one of the captains of my team and my first order of business was to order Expert Tech T’s. I actually ordered the same shirts we got for the DC National Half Marathon. I love those shirts and they are only 5 bucks each!!! They are from Expert Perfomance- check out the site if you are looking for shirts for a race! We just sent them out to get printed and I’m psyched about the shirt and the design. I’ll show you them once their finished : )

After the Corporate Challenge, I’m running the Foxboro 5K for Diabetes, a race I ran a few years ago.

So I have three chances to run fast. As you know in order to run fast, I have to train fast so off to the treadmill I went this morning. On tap for today was a tempo of sorts. One mile warmup, 5K as fast to race pace as possible, 1 mile cooldown.

THE DEETS: Speed Tuesday- 1 mile warmup at 6.0mph 10 min pace, 3.1 miles in 24:09/7:46 pace, Cooldown: .15 walk at 3.0mph, .75 at 6.0. Total= 5 miles at 44:45, 8:57 pace.

Can I tell you this was SO hard for me but it felt good! I do like that I progressively got faster. I ran my first mile of the 5K at 8:06 and got faster as I went. It was definitely a challenge for me. One that I really liked! Bring on the tempos!

Other races I’m signed up for include:

June 11: Mini 10K in NYC with a bunch of awesome blogger buddies

June 26: BAA 10K

August 14: Falmouth Road Race (I am actually looking to see if anyone wants my bib… I forgot I was planning a trip that weekend… leave me a comment if you are interested…)