Run Run Run...

My workout today was broken into 2 parts. 

I started at the gym on the bike and rode for 4.75 miles.  I rode intervals on level 8.  I like intervals because you ride hard for a minute or so and then the intensity lets up for a bit so your legs can rest until the intensity goes back up.

After the bike I hit the weights.  I did light weights today because I was going running as soon as I left the gym.  I focused on abs and my calves. 

I grabbed a 10 pound round weight and the core abs ball and got to work.  I did 4 sets of 25. Each time I came forward with the sit up, I straightened my arms. When I sat back, I brought the weight back to my chest.  I hope that makes sense. 

core abs ball

I love this calf machine.  I use it every time I go to the gym.  I honestly have no idea how many reps I did today but usually I just go until I can't anymore.  I set the weight at 100lbs and go for it.  This machine makes me a happy girl! Love the results I achieve from using it.  It builds great running muscles!



horizontal calf machine

I also spent some time on the leg press machine. 

Then, I headed to Shelby Farms.  Today was gorgeous and 63 degrees.  There was no way I was running on the 'mill today. 

I walked briskly for 5 minutes and then took off.  I felt really strong throughout my run.

I got a cramp at mile 2...grrr...I hate cramps!  I learned the best trick from my hubs about getting rid of running cramps.  When you exhale, make sure you exhale all your breath before you breathe in again.  Take a normal breath in and exhale out completely again.  Repeat a few times and it amazingly takes care of my cramps every time!  I sometimes have to repeat the breathing exercise a few times but it always works in the end!

When I got rid of the cramp the rest of the run was pretty easy. 

My average pace was 9:59 min/mile and I ran 3.20 in 31:37. 

Recap:

Feb 21,2012

Location: Park
Distance:  3.20
Time: 31:37
cross-training: weights; bike 4.75 (15 min)