It’s Thursday, which means another throwback blog post! :) Last week I experimented with the “Thirteen Things Thursday” but it didn’t fare so well. I was excited to share this article as “thing #1” but only 18 readers clicked on it…..less than 2%. (yes I see stats!) And so, #TBT returns :)
Originally posted on: June 25, 2014
Ever have one of those days where one workout just doesn’t seem like enough? ;) Yeah I’m guessing it’s pretty rare. Cross country, track and summer training introduced me to “Double Days.” Yesterday was one of those days.
Double run = double shot cappuccino.
Run #1: My high school teammate Matt & I covered just over 5 miles around the neighborhood in the misty morning June Gloom. It had to be quick becuase I’m on the road to work before 7am!
My training goals right now require more than 40 minutes a day, which is all I can fit in the mornings. Solution: add a second round after work. A double run day means a 5:00am five-miler and a 5:00pm five-miler. (And a 2:00pm iced coffee from the shop next door!)
Run #2: took place in the air conditioned LA Fitness cardio section while watching the College World Series. Two words: Baseball boys. Or three words: College baseball boys. (I take advantage of treadmill sessions to watch whatever news or sports are on to stay up to speed!)
Performing 2 workouts in a 12 hour period can require a bit of extra motivation and fueling. Morning is the easiest time for me to run, on an empty stomach with cool air. Evenings after a couple of meals and snacks, the hot sticky air and some exhaustion from the previous effort needs some preparation:
Motivation: What is the purpose of your second workout? Sometimes I need to finish my mileage for the day. Other times the second run is a “Shake Out” run to start eliminating lactic acid from the morning’s more taxing workout. Somedays it’s to burn off the unexpected chocolate pretzels I splurged on at lunch ;)
Set yourself up for success with a different route from the morning, some music or entertainment, and remind yourself that sleep is only a few hours away!
Fueling: After your morning run, it’s important to put some protein and carbs into your morning meal to kickstart recovery before Round 2! Running “double” does burn a substantial amount of calories, like my ten-mile total yesterday. But consuming your “extra” calories in between runs might hinder your evening effort. Give your body at least 2 hours to digest before the second run. Hydrate all day long to replenish what you lost from the morning and prepare to sweat it all out again!
Protein Snack: Quest Bar Crunchies
My lunch hour yesterday took me to GNC to make a beloved Quest Bar stop. I stuck with my favorites: White Chocolate Raspberry, Cookies & Cream, and Chocolate Chip Cookie Dough. (Sweet tooth much??) Which were immediately devoured in the form of: Quest Bar Crunchies!
The bars are so versatile because of their soft chewy texture.
*I promise this is not an endorsement, I am just a loyal customer ;)
Quest Bar posts a bunch of fun and low-sugar recipes on their web pages, and the simplest one is definitely the cookie crunch. Break up a bar, bake at 350 for 8 minutes, flipping them over half way through.
Like tiny cookies, best devoured hot from the over. (I also love mine with almond milk and a spoon, like cereal. Ridiculously good cereal, not that shredded wheat crap.)
I used 3 different bars and split the pan with my mom an dad. We couldn’t choose a favorite flavor! One bar is about 180 calories, 2 grams of sugar and 3 grams of net carbs with mega protein.
So good I could eat double :)
I’m a big fan of all the activity taking place in August so far. I’ve uncharacteristically avoided the gym in favor of outdoor exercise each morning and evening. After work, I take a walk/run around the neighborhoods and enjoy all the sunshine I can. My mom has joined me a couple times and it’s a welcome dose of nature after sitting in an office for 9 hours. Lemon water for days….
This morning I blasted out a “Body Weight & Plyometric Circuit” that I’ll share with you! It took 35 minutes in the backyard, all done before the sun woke up :)
Plyometrics are exercises that incorporate jumping and explosive movement, using intensity and power for a short duration. The shock landing forces muscle contractions and aids in strengthening ankle, knee and hip joints (not recommended for people prone to joint pain/injury.) It’s in-between a strength workout and a HIIT workout.
Body Weight & Plyometrics Circuit: 4 Rounds of 8 exercises
I set a HIIT timer (using the “Seconds” app) to complete 35 seconds of each exercise followed by 25 seconds rest.
*You will need a jumprope and mat. You can also add light weights for the lunges and squat jumps*
Lately, I prefer to incorporate body weight exercise over weight lifting. At this stage of the game, I am concerned with being toned, not “making gains.” I want to use the muscles I have without building any more if that makes sense.
After 32 minutes of the circuit, my mom and I walked a cooldown lap around the neighborhood as the sun just started to light things up. We both agreed that we LOVE being outside at dawn and at dusk. Something about the glowy lighting. Sunrise runs are UNBEATABLE, nevermind the 4:30 wake up call. I will miss my sunrise runs with my high school teammate and good friend Matt. We’ve been doing summer cross country training together for six years now!
Another August trend I’ve been loving is trading an evening epidsode of House Hunter’s for some new novels I just bought. A friend at work suggested some titles including Beautiful Disaster and I already can’t wait to read it’s sequel, Walking Disaster.
And the rest of August won’t be slowing down. Time for this morning’s balanced breakfast: oats with flaxseed, blueberries, and half a banana. You already know the coffee’s been loooong gone. ;)
Favorite summer workout and/or summer read…GO!