Tuesday, March 24, 2009

Get Fit - Stay Fit: Cross train at the gym

Things have been going well over the past couple of weeks as I've fine tuned the cross training workout that has been taking over my training plan focus. If there is one thing that I have seen, it is an increase in my energy level. I've also been able to keep up my level of fitness even after taking off a few days. This is becoming something I really enjoy and the benefits are there.

I am curious to see how this will impact my racing. I am not doing any speed work, nor am I really running outdoors. The treadmill has been my tool of choice over the past few weeks because of the weather. I'm thinking my 5k time could be as low as 19:00 which would be great seeing as my speed work is non-existent.

I think I'll pick out a race to do in April to get a gauge of where I stand. Until then I will keep up with this cross training to see if I can squeeze out a little more speed without doing too much true speed work!


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Monday, March 23, 2009

Training again. Again.

I am getting back into a few good habits which include swimming and running. Still no activity on the bike but I have a feeling it is not long before I get back into that as well.

The trick is to take things slowly so you don't burn out after the first week. That is pretty tough for me to do but after being injured last season from poor training habits I've decided to take my own advice.

Workout Summary
Swim: 1000 yds straight
Bike: 0
Run: 3 miles
Gym: Core (push-ups, crunches)
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Saturday, March 21, 2009

Fat Burning Circuit Workout

This is not my first post regarding a Fat Burning Circuit Workout and it will likely not be my last. Circuit training has been around for years but the unique spin I am placing on my workout is that you start in the pool and end up lifting weights only after spending some time on the treadmill.

I have found this to be a great way to break up, upper and lower body cardio while adding some weight training. The weights just need to be light enough for lifting high repetitions.

Fat Burning Circuit Workout
1000yds swim with 4x25yd sprints with 25yd recovery
20 minutes on treadmill at 7.5 or higher
20 minute circuit weight training

Examples of weight training:
1) 2 x 20 Seated Bench Press with Bench Fly
2) 2 x 15 Bent Bar Curls with 20+ Push-ups
3) 2 x 15 triceps push down and pull down w/20+ dips
4) 2 x 15 Shoulder press with 20+ crunches
5) 2 x 10 Lunge Squat (left/right) with full squat

Friday, March 20, 2009

Another day, another circuit workout


When you can't think of what to do in the gym, it is always good to have a fall-back option that will give you about 1 hour of constant movement. Yes, I'm talking about the circuit workout that I am now coming to love. I am enjoying my time in the pool as well as the treadmill.

Really, the only movement I need to put some thought into is during the lifting portion of the circuit. It doesn't take too much thought though. I just make sure I mix up the body parts and try not to put on too much weight so I can crank out high reps and keep the heart rate up.

Fat Burning Circuit Workout
1000yd Swim with 4x25 sprint w/25 rest
20 Minute Run @ 7.5 MPH (fat burning HR)
20 Minute Circuit

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Morning Run

Got out this morning, again, for a morning run through the hills. They are not as daunting as they were when we first moved to the hill cou...