Thursday, September 9, 2010

Back in training mode

I hate when I fall behind on my blog posts, especially when I actually have stuff to write about! An eye doctor’s appointment after work Tuesday and my fantasy football league draft last night has kept me busy, so I’m going to try to wrap this up in one post as quickly and easily as I can.

I have 6 weeks until the Army 10 miler and have to get my butt in gear.

Since Sunday I have run 13 miles. It started out with an easy 5 mile run Sunday afternoon. It’s pretty hilly around here so my time of 50:26 didn’t piss me off too much.


Tuesday was a quick and speedy workout that really kicked my arse.

The plan: 20 minutes of sprints, 10 minutes strength. What actually happened: 18 minutes of sprints, almost passed out next to the treadmill for 10 minutes.

Minute 0-5 Pace: 6.0
Minute 5-6 Pace 6.5
Minute 6-7 Pace 7.0
Minute 7-8 Pace 7.5
Minute 8-9 Pace 8.0 <---- really freaking hard
Minute 9-10 Pace 8.5 <----- even harder
Minute 10-11 Pace 5.5
Minute 11-12 Pace 6.0
Minute 12-13 Pace 6.5
Minute 13-14 Pace 7.0 <---- starting to feel it much sooner than last time
Minute 14-15 Pace 7.5 <---- starting to see spots
Minute 15-16 Pace 8.0 <---- don’t pass out…DON’T PASS OUT!!
Minute 16-16:30 Pace 8.5 <--Breathe! Breathe!
Minute 16:30-17 Pace 5.0 <---- Phew!
Minute 17-17:30 Pace 8.5 <--- a little more manageable with the break
Minute 17:30-18:30 Pace 5.0 <----- holy hell that was hard
Minutes 18:30-23:50 Pace 3.0 <----- seriously feeling like I’m going to die and surprised I made it this long

I was beat. Sprinting for a minute at a time is hard! That’s why I had to break it down at the end to 30 second intervals but believe me; sprinting at 30 second intervals is still hard.

Wednesday’s workout was an interval mix that have now become one of my favorite workouts.

Nicole’s kick ass interval workout

  • Warm up 5 minutes at 6.0 on the treadmill, and then pick it up for the last 5 minutes (I picked it up each minute by 1 to 6.5)
  • Jump off the treadmill and grab 2 15lb. dumbbells and a balance ball
  • Do 20 reps of butterflies on the balance ball.
  • Jump off the ball and immediately do planks: regular planks for 30 seconds, then side planks (on each side) for 15.
  • Immediately grab 5 pound weights and do lunges, 10 each side.
  • Grab 15 pound weights and do a set of 20 arm presses.
  • Put the weights down and do dips.
  • Jump back on the treadmill and do intervals for 10 minutes: 6.5 for one minute; 7.0 for the next; 7.5 the next; 6.0 for recovery. Then back up again until you reach a mile (around 9 minutes) and jog at 5.5 for a minute of recovery.
  • Back to the weights-do the same as above again. Then back to the treadmill to do the same as the last round.

Total time: around 50 minutes
Miles: 3.26
Strength achieved: arms, legs, abs, back

Thursday: 3 mile tempo run
I tried really hard to keep myself at an uncomfortable “tempo” pace for the entire 3 miles but after the second mile I had to slow down a bit. The tricky part about this run was that I didn’t have my Garmin so I had to go by feel. I know the route like the back of my hand so I knew it was right around a 5K, and I slowed down toward the end (hills) but the weather was perfect (74, sunny and low humidity) so it felt great overall. Then I came in and did some weighted squats, arm curls and planks.

Phew! I’m feeling a little sore but great! I won’t lie, I do have a slight sore throat and my ears are a little clogged, but I’m not sure if it’s just allergies or if I’m actually getting a cold. The ears started bothering me Monday night, the throat this afternoon (after my run.) Hopefully it’s nothing my Allegra prescription can’t handle.

It’s taking all I have to stay up for the first football game of the season (having a fantasy football team makes every game exciting) but I think I’ll be heading to bed VERY soon. Like now.

Are you a sports fan? Do you get really excited for a particular sports season to start?

I am a huge sports fan! Although I’m really excited for football, nothing beats opening day of baseball season for me.


  1. my oh my - what a killer interval workout! Great job!

  2. Whew! Tired me out just reading it. Looks like an awesome interval girl. Will you move back and be my coach? :)

  3. Great job on the sprints!! You totally rocked them!

  4. sometimes life gets in the way of blogging, right? Love that workout, thanks for sharing!