Late evening workout in the pool

Treaded water in pool for 35 min - legs felt good afterwards.

Workout Week in Review: 6/9 - 16/2013

Mon, 6/10/13: Running - 4.39 mi. 1:09:44 (pace - 15:53/mi), 812 cal
Tues, 6/11/13: Fitness - Pool aerobics, 35:00, 'tredding' water - 20:00
Wed, 6/12/13: Running - 3.0 mi, 44:55 (pace - 14:58/mi), 329 cal
TOTAL:  2:49:39, 7.39 mi, 1141 cal

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.

It's Getting ...

Well,  the hot spring weather we are so accustomed to here has finally arrived.  And as the temperature rises, the running seems to be getting harder.  My co-worker and struggled some this afternoon - but we kept on going.  We have just one week before our Cotton Row 10K and we figured the run should be somewhat easier than these training runs since the run would be early(ier) in the day (7:00 am) as opposed to afternoon. Also, we should be well rested as opposed to running after work when you're exhausted from the 'hustle and bustle' of the day.  My knee pained me some, but I kept going - not pushing it too hard,  I probably won't run any more this week, but hopefully will try to spend some time in the pool working out.
Stats:
4.5 mi, 1:16:07 (pace - 16:55/mil), 456 cal 

POOL TIME!

I joined the local Y recently to take swimming lessons - unfortunately the classes for January were already booked!  I've registered for February so I don't miss out.  Also, I am seriously considering signing up for a local sprint Tri this spring (May) - but only one-third ready.  I can't swim and I don't own a bike.  I plan to resolve both of those issues by February.

Anyway, I did a modest pool workout today - about 40:00 - walking/jogging/lower body.  It was a great way to help relax and refresh my legs following yesterday's 5K.

Gobble Up Exercise - day 1 (11/18/2012)

Worked out about an hour in the pool this afternoon - 40 min of strength training/workout with weights, followed by 20 min of fast walking/treading water.

Really enjoyed the pool - maybe I'll get the courage to learn to swim (one day).