Interval Training – Just Do it!

I am writing about interval training since it isn’t my favorite type of training, and I really need to shift my thoughts on it. 

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. 

-Suzy Cason

2016 Turkey Trot 

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. 

2016 GoGirl Half Marathon 

The Oklahoma City Go Girl half marathon; I had a great 6 miles.. Then I got a horrible pain in my calf I had to sit for a few minutes, after massaging my calf for a bit I got back up and jog/walked the last 7 miles and honestly it was horrible I wanted to quit so bad, but I finished! I feel like I need to run another half to prove to myself I can!! The Monday after the run I went to the Dr to have it checked out. And the Dr said I had Calf Strain, caused by not stretching and warming up the right way. The following week I rested and took it easy, then eased in with a mile and a lot of stretching. I’m a lot better I just need to stretch, stretch, stretch. I haven’t run more than 3 miles since this half almost a month ago. I need to sign up for a run and then I’ll have some motivation!  


2014 Wrap Up & 2015 Goals


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.

2015- Goals

• 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.

Suzy C.

Training for My First Half Marathon 13.1 Miles

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..

2013 to September 2013 I had lost 55 pounds.

2013 to September 2013 I had lost 55 pounds.

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.

So far these shoes are my favorite running shoes.

So far these shoes are my favorite running shoes.

Danskin running pants : Danskin Leggings ( I prefer tight around ankle) Price around $15.00.

I haven't really tried any of the other running pants our there I like these because they are tight all the way to the ankle.

I haven’t really tried any of the other running pants our there I like these because they are tight all the way to the ankle.

Sport Bra: Asics Sport Bra with front pocket Price around $30.00.

I like this bra mainly because I use my iphone with my running app to track my running and I can stick it in the front pocket.

I like this bra mainly because I use my iphone with my running app to track my running and I can stick it in the front pocket.

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.