Is anyone else out there getting sick, because I am. Tuesday into Wednesday I got such awful sleep, which included waking up constantly, having a headache, and just feeling run down. I knew that 90 extra minutes of sleep might make me feel better, but so would a workout. I decided that if I worked out, that I could go to bed at 7 if I felt inclined to.
I got to the gym and immediately knew that I wanted to get a short tempo run in, followed by a quick back/biceps workout in. I used to just run, but over the past few months I have been more conscious about having quality runs that will improve my running.
Over the past month I started doing tempo runs, and while they can be so incredibly hard, they are so much fun! For those not familiar with a tempo run:
Reasons why I love the tempo run
- It’s challenging, like really, really challenging.
- You control how fast your tempo will be
- At the end of the run you realize you can accomplish 20-25 minutes of pain
- You become a better runner
- An effective run can be accomplished in 30 minutes (including warm-up & cool-down)
Wah wah, the tempo run can be hard, but you don’t improve and become a better runner/athlete/person if you don’t face challenges. So suck it up.
- How You Should Run a Tempo Run by Hal Higdon
- 5 minute warm-up walk to wake my legs up. I always start with a walk before I even consider running. Wake your legs up people!!
- 5 minute warm-up run, 20 minute tempo run, & 5 minute cool-down run
- Back/bicep workout:
My back and bicep workout is my favorite!!!! I will even try to make the exercises hybrids so that the workout is done sooner and I don’t have as many exercises to do. That means if I can do a back exercise that also works the biceps, I will do that.
- Standing pulley row – 3 sets of 10-13
- Close grip cable pulldown – 3 sets of 10-13
- Plate-loaded sitting cable rows (I actually hold a squat instead of sitting) – 3 sets of 10-13
- Standing one-handed cable curls from feet – 3 sets of 10
- Bent over barbell rows – 3 sets of 10-13.. usually less because I am so tired at this point
I was asked the other day to share my recipe for my post-workout sludge, or when I have the time, post-workout protein balls. They are so easy to make and super delicious. Only 3-4 ingredients depending on your preference! Balls > sludge.
No Bake Protein Balls
- 1 scoop protein powder (your choice) – I used chocolate
- 1 tbsp peanut butter
- 1 tbsp cocoa powder
- 1 tbsp PB2 – this is not necessary, but I recommend using 2 tbsp of cooca powder if you omit this. It helps form the balls!
Mix all of that together and then just roll the dough into balls, as big or as small as you want. If you omit the PB2, this will make a sludge. The extra tbsp of the powder will help thicken this up to make the balls.
I’ll save all of my other pictures from today and Wednesday for Friday. I lived vicariously through The Bachelor last night. Life of a single girl people.
What’s your favorite type of training run?
Do you want to marry Farmer Chris?