Hello hello! Happy Friday!! Today’s post is pretty simple, I’m worn out from the week! But, I’m linking up with Jilly Conyers today!
Did you check out the latest blogger feature, and leave her some love? She’s fantastic, and I hope you enjoyed reading her answers as much as I did! I think everyone can learn something new, no matter what stage in your fitness journey you’re on.
Tonight’s workout was a doozy, and I did my best to draw it up for you so that you TOO can go kick butt in the gym! As you know, my strategy for my next half involves less milage, and more strength training. I’m planning on running twice during the work week, a long run on the weekends, and one or two strength training and speed days in between.
I wasn’t feeling super great at work yesterday afternoon but I opted to still head to the gym and try to sweat out whatever was getting to me. It actually worked, and when I came home I felt a little better and then slept like a baby!
I had planned on doing a 5-6 mile run at a steady race pace, but decided I would challenge myself and do speed intervals followed by some strength training! When I finished my workout, I jumped back on the treadmill hoping to add one more mile but my legs felt like jello and I knew I was done! Thus, the Jelly Legs workout.
Here’s what I did…approximately.
It may not be much to some of you, or it may be a lot, but either way I was sweating up a storm and my legs loved the combo of sprints and a little bit of lunge and squat action! My run totaled 4 miles. I tried to remember what setting I had it on because I know that’s easier to duplicate instead of the pace. But if you’re interested, 6.7 mph is about an 8:57 mile, 7 mph is around 8:34 I believe, 7.2 mph is 8:20, 7.4 mph is 8:06, 7.6 mph is 7:54, 7.9 mph is 7:36, and 8.0 mph is 7:30 pace. You can find more HERE.
I know I’m going to feel it tomorrow. I also know that my theory of taking an extra rest day is more than accurate for me. My legs felt AWESOME during the run portion. So fresh and light and ready to go. I haven’t run since Sunday. Everyone’s body is different, but I definitely perform best when I’ve had enough rest and haven’t over-run myself.
Just for fun, here are a few articles I found with great info on running and strength training:
Balance Running & Strength Training – Runner’s World
“Strength training can help you run faster, longer, and more efficiently.”
The 4 Best Strength Training Exercises for Runners – Competitor
“If I had to pick just one strength training exercise for runners, it would be body-weight squats.”
Strength Training for Runners – Active
“The old believe that runners don’t need to (and shouldn’t) lift weights is outdated…”
Speaking of training, have you guys seen the medals for the Little Rock Marathon and Half this year? They’re fantastic!
And yes, you’re seeing that correctly. LR Marathon is known for having HUGE award winning medals. Even the half medals are ginormous compared to the usual size! The marathon medal was almost enough to make me want to sign up for the full, but I know I’m not ready for another! So, I’m rocking the half again. And for comparison, the half medal is probably the size of my entire hand spread out. The race has a cap on it and spots are going quickly! Be sure and register soon if you’re interested!
That’s about all I’ve got today, folks! This weekend I’ll be prepping some fun posts for next week including a few recipes, a headband giveaway, a banjee wristband giveaway, and my playlist for January!
What are you doing this weekend? Do you strength train often? Would you be interested in running the Little Rock half or full? Are you on Google +?
You can follow Sweet Miles on Google + here! If you haven’t already made a Google + page for yourself, I highly recommend it! I work with SEO as part of my day job, and all of the current research is saying that sharing your information and participating in the Google + communities is huge for search engines. Just a little tid-bit to think about 🙂