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Tag Archives: track workout

Workouts 12/25-12/31

Tuesday, December 25th –
20 minute kickbox workout

Wednesday, December 26th –
20 minute walk

Thursday, December 27th – REST

Friday, December 28th –
4 mile run in 36:17
10 minutes foam roll

Saturday, December 29th – OFF

Sunday, December 30th –
Track workout: 9 minute mile pacing
400 m warm-up
3 x 15 walking lunges each leg
3 x 10 hip openers with hurdles
4 x 200m repeat with 100m rest (1:06, 1:10, 1:07, 1:08)
2 x 400m repeat with 100m rest (2:19, 2:20)
800m (4:29)

Monday, December 31st – REST

Total Miles: 6.5

 
 

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Workouts 12/18 – 12/23

This is another week of split workouts, Sunday and Monday are in Minnesota and the rest of the week is in San Antonio. It was a little chilly Sunday morning for the track workout but Danica and her sister, who is a very fast runner, were good motivators and we ran a lot farther than I would have run on my own.  I had planned to take my mom & aunt to Zumba at the local YMCA because it is such a fun class, but they were both busy and as it turned out, that was fine because the instructor was injured and couldn’t teach the class. Danica and I lifted some weights instead.

Sunday, December 18 –
AM: Track workout
1 m run to the track
.75 m jog/walk
8 x 200m sprint, 200m rest (:49, :45, :47, :48, :46, :48, :49, :44)
1 m run

.25 walk
1 m run
1.25 walk/run home 

Monday, December 19 –
AM: 3 x 20 walking lunges
3 x 20 squats on fit ball against wall
3 x 20 calf raisers
3 x 20 abs
*pushups, 3×12 reps
Weights – body pump style
*bench press on fit ball, 5lb dumbells,3 x 16 reps
*tricep extension on fit ball, 5lb dumbells, 3 x 16 reps
*tricep press on fit ball, 5lb dumbells, 3 x 16 reps
*bent shoulder fly on fit ball, 5lb dumbells, 3 x 16 reps
*shoulder press on fit ball, 5lb dumbells,  3 x 16 reps
*bicep curls, 8lb dumbells, 3×12 reps
*bent row, 8lb dumbells, 3×10 reps

Tuesday, December 20 –
AM: 1 hr airport walking

Wednesday, December 21 – REST

Thursday, December 22 –
Noon: 40 min walk

Friday, December 23 –
PM: 30 minutes elliptical,
5 min walk cool down
45 min weights – bodypump style
*3×20 walking lunges
*pushups, 3×12 reps
*bench press on fit ball, 12.5lb bar, 4 x 16 reps
*tricep extension on fit ball, 12.5lb bar, 4x 16 reps
*tricep press on fit ball, 12.5lb bar, 4×16 reps
*bent shoulder fly on fit ball, 5lbx 4×16 reps
*shoulder press on fit ball, 5lbs, 4x 16 reps
*bicep curls, 12.5lb bar, 4×16 reps
*bent row, 12.5lb bar, 4x16reps
* abs, 3×20 reps
5 min stretch

 
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Posted by on December 24, 2011 in Running, Work Out Logs

 

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Workouts 12/10 – 12/17

This week it will be challenging to make time for workouts, but for at least half of it I have a new workout buddy, Danica! She and her fiance/my cousin, J, are visiting San Antonio for an end of semester vacation. I also am heading home to Minnesota mid-week to celebrate an early Christmas with my family.

Saturday, December 10 – 
All Day: 3 hrs walking mostly in the rain (to farmers market, around Riverwalk and to find the car after leaving the Riverwalk)

Sunday, December 11 – 
PM: 15 minutes stairmill, 30 minutes elliptical, 10 min stretch/foam roll

Monday, December 12 –  
PM: Bodypump – Danica and I had never been to this class, but we thoroughly enjoyed it. Bodypump is a weight lifting sequence class where you lift to music and luckily this class hit every muscle group. I have decided since I cannot make myself a weights routine and stick to it, I may just start going to bodypump class two or three times a week.

Tuesday, December 13 –
PM: 20 min run to local track
1 lap jog around track
200 m run/sprint, 200 m recover (:47, :49, :48, :46 were my times for the run/sprint) 

20 min run home
15 min yoga/foam roll

Wednesday, December 14 –
PM: 30 min airport walking 

Thursday, December 15 – REST

Friday, December 16 – REST

Saturday, December 17 –
Noon: 1 hour ice skating

 
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Posted by on December 24, 2011 in Running, Work Out Logs

 

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