Yesterday after I finished up a training run that called for interval training, Laying in the floor stretching and exhausted I started wondering why the heck do I do this, BECAUSE even though it’s exhausting, it’s also relaxing (most of the time).
I’m currently preparing for my third half marathon, the last one I did was horrible because I didn’t stay on a good training plan.
This time I plan on sticking to the training plan, I’m using Nike run coach- and the training has interval runs (not my favorite). So I decided to do some research to find out why (in a whiny voice) is interval training necessary.
After doing some research I’ve highlighted a few interesting facts on interval training and why it’s so important.
Not only is it good for you, but it’s necessary, especially if you want to turn a better runner. I’m constantly trying to improve myself.
• Interval training helps improve your running speed. ** Ding ding ding, we have my reason. I want to increase my speed..
• Interval training also increases your metabolism. **Uh I’m learning to LOVE me some interval training.
• Interval training not only burns calories during your workout the fat-burning process continues to burn more calories even after the workout is over. ** New repeated quote.. BURN FAT BURN.. DIE FAT… Other thoughts… If I eat a cheeseburger as soon as I’m done the calories don’t count.. Right.
I put together a couple Interval Training Workouts for you to try below.
• Four Rounds of butt kicking:
Warm up 3-4 min
Run easy pace 60 seconds
Run MED pace 60 seconds
Run hard pace 30 seconds
Slow jog/walk recover 60-90 seconds. Repeat 4 times. Cool down & Stretch 5 minutes.
• Two Rounds of Fat Blasting:
Warm up 3-4 minutes
Run hard pace 30 seconds
Slow jog/walk recover 60 seconds Run hard 60 seconds
Slow jog/walk recover 60 seconds
Run hard 2 minutes
Slow jog/walk recover 2 minutes
Repeat 2 times. Cool down & Stretch 5 minutes.
Now go insert some interval training into your runs and let me know your progress.
I hope this helped motivate someone to move their booty and/or run, and as always I welcome any and all thoughts and or comments on this topic.
Thank you so much for reading this post.
My lovely daughter Sarah wanted to do the Turkey Trot, honestly I haven’t ran in the Turkey Trot before but we had so much fun I think we will make a tradition! Sarah is here visiting for Thanksgiving she’s stationed in Virginia and she is a little over 28 weeks pregnant and super cute!!
I haven’t really been training – only running a couple days a week, I’ve been in a rut lately it’s time I snap out of it. We walked this one. But I’m determined to to run my 3rd half marathon in March and I’m wanting to run in in under 13min mile. I’m super slow so this will take some dedication to my training. I’ll post progresswhen I start the training…. Ok back to the Turkey Trot-
Up early on this Thanksgiving morning, and it’s cold a whopping 40 degrees outside perfect weather for a run or Wog (walking jog) and that’s what we did, we (Sarah, Josh, Stevie, and myself) got up at 5:45 this morning got ready and headed out first stop coffee and gas then to the Edmond for the Turkey Trot. We met my mother n law by the packet pickup area. Picked up packets gave hugs ran the packet’s to the car did a live video wishing everyone a happy Thanksgiving and started our Trot. Now she’s home in Virginia and I’m here missing her. Photos below.
Sarah is wearing my RunJunkees fleece hat that has a hole in it for your ponytail.
We got our sweet baby girl Sophia a treadmill for her third birthday, she always asks to run on my treadmil after I finish a run. So when I saw this treadmill on a daily sale site I had to get it for her. And WINNER WINNER SHE LOVES IT!!
I hope you enjoy the video of her running as much as I do!! So cute!
2014 fitness overview
Weight lost- 65 pounds.
Ran – 370 mi. I had a two tibia stress fractures I sat out to let heal for 2 months.
I also did tons of squats and ate less junk..
I did carb cycling to help with the weight loss. It worked well for me.
Carb Cycling- 2 days meat & veggies only / 1 day normal (yogurt/sandwich/fruit) / 2 days meat and veggies / 1 day high carb (cheat day) / 1 day meat only. ** meat can be substituted for meatless protein option.
• Pray more.
• Spend more quality time with my family.
• Continue with my fitness journey.
• Run my first half marathon.
• Run 500 miles.
• Complete (6) 30 day challenges.
• Update Blog once a week.
*** Hopefully we potty train Sophia***
Thanks for reading.
Christmas was really good full of family time and great food!
It has been really hard to stay focused and on track during Christmas. I have been really busy and haven’t felt that great, I had a head cold for about a week. Even with the craziness I still managed to squeeze in a few runs, not quite the full mileage my training called for, but this week I’m getting back on track.
I decided to change over to an app called 13.1 to train with. Mostly because I prefer to be able to set my own long run days and unlike Nike+ this app allows me to do so. Though, I am still using the Nike+ app to log my mileage.
It’s time for me to stop with the excuses and move on with training. Right now I’m very slow but after I get my distance down, I’ll start working on speed. (Feedback encouraged)
12/14 – 10.5 miles avg pace 13:25
12/21 – 7.25 miles avg pace 13:20 (sick wk)
I’m feeling good about where I’m at right now.
I will do a year end wrap up on my next post. Also, I’m hoping to lose 2 more pounds so I have a total loss of 66 for 2014!
Short update since December of 2013 to December 2014 I have lost about 65 pounds.. so I am ready to start training for a half I started training for my first half marathon using the Nike Plus Running App – Coach Week 1 Day 1 Called for 3 easy miles.. It wasn’t too bad honestly it could have been better.. I just got back from a work convention in Las Vegas and I slacked on my running I missed 11 DAYS. I couldn’t believe it when I looked at my calendar so with that I am hoping It gets easier. I really enjoy running and I am super excited about the Go Girls Half Marathon..
I plan on doing research about clothing and supplements so I will list what I am currently training in.
Shoes: Saucony Kinvara 4 Price around $55.00.
Danskin running pants : Danskin Leggings ( I prefer tight around ankle) Price around $15.00.
Sport Bra: Asics Sport Bra with front pocket Price around $30.00.
I am not currently using any supplements however I plan on ordering some more Vega Sport Pre Workout. See previous post about Vega Sport.
I will do a weekly recap of my training over the next 12 weeks.