Monday I usually take a full rest day, but I decided to add more resistance training to my weekly workouts, so I hit the weights. I really worked up a good sweat, so I thought I'd share:-)
10 minute warm-up on the elliptical.
Dumbbell Chest Press - 20 lbs
Supported Row - 20 lbs
Leg Press - 110 lbs
Standing Shoulder Flexion - 10
I did 12 reps each time, with no rest in between moves. What a great total body workout! Short, sweet, and to the point. I actually put this together for one of my clients. I hope she likes it as much as I did!
Can you tell that I love supersets? Why take longer to do something if you don't have to??
Tuesday I did an easy 5 miles around beautiful (and crowded) DC @ 8:30 pace.
**TMI - During my run, I went to blow a snot rocket (don't judge me, it's the best thing about running outside) and totally blew snot ALL over my iPhone arm band. SO crappy. The same thing usually happens if I try to spit.......I need to learn how to get some distance with these sort of things**
Today I knocked out my tempo run. I started at 6.5 mph on the treadmill, moving up every 2-3 minutes until I got to 7.3. I went up from 7.3-8.0 mph every 30 seconds, then came back down in the same pattern.
I feel like that didn't make sense at all......the idea is to start slowly and gradually move up until you hit 10k pace (7:30 for me) and come back down gradually. I felt like I did pretty good.
To fuel these awesome runs, I've been snacking on a batch of muffins I baked up this weekend.
The base recipe is here.
I made a few modifications:
-using 1 whole egg vs. 2 egg whites
-adding about 1/2 a cup raisins and 3 TBSP chia seeds
-adding a splash of vanilla
Not to bad for a healthy muffin! Even the boy and my daughter ate some....willingly.
Do you make "healthy" baked goods?
If so, please share your favorite recipe
Do you spit or blow snot when you run outside?
I swear I'm a lady......
Do you have a great weights workout this week? any speed workouts?