Distance: 2.04 miles
Pace: 9’38″/mile
Route: Indoor on the tready
HOT AS HADES IN THE GYM!
I’ve decided to commit to running at least 2 miles every day this week to make up for a semi glutinous week of 4th of July vacation (by glutinous I mean I ate probably my maintenance calories or better for a few days without watching my macros). Enter the 2 mile Monday jog. I had plans to go to spinning class, then lift (arms), then jog 2 miles. However, something was going on with the spin bikes and all of the displaced spinning folk were monopolizing the treadmills so I decided I’d lift weights first.
When I lift upper body I do arm circles and arm swings to lubricate the joints a bit. I also do a few 30 second jump rope intervals to warm up my body and let my muscles know that we’re about to get working. My arm workout was brutal since I have increased the weights and am now bicep curling and doing tricep kickbacks with the 17.5lb dumbbells for 5 sets of 15 reps. After the arm workout, I moved grabbed an open treadmill (the spinners were still at work, so I was lucky to grab one) and did the 2 mile run. I had taken most of my pre-workout drink during my lift (planned to take it towards the end of spinning to get a pump for lifting), so I was starting to feel a little bit of an adrenaline buzz. A simple 2 mile jog was not going to cut it anymore. I decided I would run the first mile at a moderate pace and run the second mile a bit faster. I ended up going 9’47″/mile for mile 1 and 9’28″/mile for mile 2.
After the run, I hopped on the stair climber for 15 minutes @ level 5: // left side sideways for 2 minutes (to target the hips, inner thighs/adductors) // right side sideways for 2 minutes // forward for 7 minutes // left side sideways for 2 minutes // right side sideways for 2 minutes //
Between the stairclimber and runnign I was a sweaty mess…but I still had 25 minutes on the elliptical to get a total of a little under 1hr of cardio.
I think that dropping almost 10lbs of fat/fluff/water weight has helped me to pick up the pace quite a bit for my runs. From lifting, my legs are definitely stronger (I lift legs 3 times/week) so that helps a bunch. Also, because of my fitness goals, I’m focusing on shorter distance runs (1-5 miles) as opposed to the longer runs because my goal is to be able to do quality speed play and efficiently torch calories vs. work on muscle endurance. I just got a notification about reduced pricing for the Cleveland Perfect 10 miler though…so maybe I’ll make an exception just to get some racing miles in this year.
We’ll have to see.
OCD Runner 
Leave a comment