Run On: Two Twists on a Basic Run
Amazingly, the idea of lunges is dragging me out of bed in the morning. And if I could do them in a locale like this, I'd even lunge out of bed.
As I’m typing this, I’ve got neon pink frosting in the crevices in my nails. It tastes like disturbing cold medicine and has already dyed the shirt I spilled it on. The frosting is from Amelia’s 8th birthday cake: She picked the tropical design herself, based mostly on the fact the plastic flip-flops adorning the monstrosity doubled as magnets. I mean, who doesn’t need more flip-flop magnets?
Since 3 p.m. today, I’ve been in speedwork mode: buy some gifts for Amelia (challenging, good books that do not have one ounce of anything scary in them, for one; a grow-your-own butterfly kit for another); get to the store to pick up said cake, ice cream, candles; pack up everything, bring it to pool, where party was; pray, pray, pray for no rain (I checked the weather today more obsessively than I would for a race); and hold a (very easy) pool party for 10 very well-behaved kids. The sun stayed until 6:58, when it started to rain, but the party ended at 7. Overall, a great night, but I’m wiped.
So my post about her on swim team will have to wait. What I need more than anything right now is inspiration to get up and do my workout in the morning…and I’m guessing some of you might too. So I thought I’d post a few of my favorite runs I’ve done lately, and am hoping you guys will chime in with some of your faves.
These days, the go-four-miles-at-steady-eddy doesn’t seem to get me out of bed. Surprisingly, workouts that are actually harder–but more interesting and engaging–are giving me the oomph to get up and go. I thought a little switch-up might give you a gentle tap on your gluteus maximus to get out the door too, so here are two I’m liking:
1 mile warm-up
Stop and do:
—20 squats with body weight
—Plank (hold for 30-60 seconds)
—20 lunges with body weight (1o on each leg)
—10 push-ups (aim for on toes, drop to knees if necessary)
Run 1 mile at moderate pace
Repeat strength circuit
Run 1 mile at moderate pace
Repeat strength circuit
Run 1 mile at moderate pace
Last strength circuit
1 mile cool down
(You can obviously modify this. If you want to go 6 miles, repeat the cycle on more time. 3 miles total? Do just two strength circuits.)
1-2 mile warm-up, ending at a grass soccer field
Run 1 minute fast, recover for 20-60 seconds.
Repeat 5-15 times.
Cool down with 1-2 miles.
(If you’re not ready to run fast for a full minute, you can do 15 seconds of fast, then settle in for 45 seconds at a more steady pace. I like doing this on grass because it just feels better on my joints. And it’s new and different.)
Anybody have some workouts they want to share? Doesn’t have to be intense or give paces…just an idea above and beyond the normal, head-out run. I–and the neon frosting settling firmly into the places the lunges target–thank you in advance.
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This is just what I needed to read this morning! My morning workouts have gotten BORING. Thank you- I’m going to do the first workout tomorrow morning.
Ooh! I like this…gonna give it a try for sure!
I love the idea of your first workout, but I’d have to get over my dorky insecurities of doing the strength bit out in public
Yesterday I saw a woman doing step ups onto a picnic table bench and then when I circled back on my run and saw her again she was doing push-ups on the same bench. I thought she was COOL not dorky. I need to get over myself because your workout would kick my butt…..in a much needed way. Thanks!
I love the first workout, I’m going to try it. Thanks!
I just met with a coach yesterday. He gave me this workout:
Find a challenging hill (one you can run). Run up the hill with a high leg turnover, fast, at a hard effort for 30 seconds. Walk for 30 seconds to a minute to recover. And then do it again eight to ten times. Do this after a warmup, during a regular run, twice per week.
First of all I really like the outfit the girl is wearing in the picture- and the scene is pretty too. My decision to take a month off from running (to hopefully heal) coincided with the start of my daughter’s tennis lessons at the high school courts. The track there just taunted me so I lugged my free weights and towel in the inner circle and just started working out. I only saw I person I knew (hopefully I looked cool) and countless teenagers (to whom I’m sure I looked totally uncool). But honestly once I got going I had a blast and didn’t really care what people thought.
Work out one is perfect! My boot camp class on Tuesdays and Thursdays was cancelled this week. I met my friend at the track and we ran a little, but talked about doing something like this on Thursday. now we have a real routine to follow! Thanks!
So this sounds a lot like what I did at the gym yesterday in a class I went to so that I could strengthen my running, minus the running of course. Today I am paying for it. I hurt. Stupid lunges. Stupid squats. Stupid thighs for hurting. I guess this just goes to show that I need it more than I thought!
I like this one! I might need to do this tomorrow while the kids are in camp!
I like that workout. I just did some lunges last Tuesday that made my legs feel like Jello (in a good way)
I do a tempo run once a week. I run at a very comfortable pace for 20 minutes to warm up, then I run at a fast pace (5k pace) for 20 minutes, then I cool down at comfortable pace for 20 minutes. Each week I try to extend the fast pace by 5 minutes. This is harder than you might think. On the fast sections I really try to push myself.
Just did the first workout this afternoon! Found your blog today and look forward to reading and putting it to good use. Thank you!
I dont have a treadmill or gym membership but I can assure you I will find a nice runnign route where I can do this workout and enjoy it!
Thanks for the extra strength workout! When I get bored, I run my hill workout backwards. I usually do all the hardest hills first (with fresh legs) then finish with the easier ones. When I need an extra kick, I run the easy part first and leave the hard hills for my tired legs to sprint up then jog down. Running it a different way seems to get me out of my rut quickly.
Love that first workout!!!! I am going to do that one tomorrow =) So excited!
I would settle for the steady eddy, if someone would just come drag my @$$ out of bed..I’ve NEVER been a morning person, but my schedule for the last week and the next 5 days doesn’t get me home in time to exercise..Alarm has been set for 2 morning, but I haven’t gotten up. I NEED exercise, I’m tired, cranky, and my muscles are screaming at me..
I run 3 times during the week on roads, so I make sure every weekend I do a trail run – which gets me out of bed on a Saturday morning. That’s the run where I can take in the scenery, go a little slower (so I don’t twist an ankle) and ENJOY my run.
This post gave me inspiration on this morning’s run. I threw in a few hill repeats (well, as close as I can get to a hill in my flat neighborhood) just to mix things up, and the time flew instead of dragging by like it’s been doing here lately.
I recently discovered this type of change up myself. I ran to the local high school track and did a few laps, then decided to run the bleachers. That led to ‘hey, maybe some lunges, squats and pushups!’ I had about 10 seconds of unease about who would see me and what they would think; then I just didn’t care.
I also recently discovered trail running. A whole new feel and, for some unexplainable reason, I can run further.
Thanks for a great blog!
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