A strange combination, no? Hehe well I did a workout first thing this morning and then went onto the baking portion of my day, remember, it’s important to refuel and chocolate is certainly nutritious :p.
My mom works out at a personal training studio and she has a few guest passes for a free session. I used one today, and had an appointment with a trainer at 8:30 with a two other women. At this place, a trainer works with the group for 30 minutes, guiding people in exercises such as planks, tricep/bicep/shoulder work, lunges, squats, moves on the bosu, abdominal work, and several other moves. There is a timer within in the studio that tells the exerciser to work for 45 seconds, with a 15 second rest for 4 reps on the given exercise.
Let me tell you, some of the exercises certainly whipped my butt! I do a lot of core work, to improve my running speed, but by the fourth set of planks, balancing on one leg and one arm, my muscles were seriously shakin. At the end of the 30 minutes, I hopped on one of the treadmills to do some interval work. When I first began running, I was so slow and barely could run more than a mile at a time without feeling like I would literally pass out. I diligently kept up with this new sport, and have slowly built up my miles and speed (read more about my running journey in the pages section!).
I found that adding intervals and focusing on speed work has really improved my times in races and during regular runs. I used to run mile repeats around 7:50 and now can do 4x 1 mile repeat with an average pace of 6:15….a huge improvement! Intervals are very challenging, but help to boost your metabolism, build up speed, endurance and so many other benefits. This style of training is also great because it can be performed on any machine, or with any exercise– elliptical, bike, speed walking, strength training with cardio blasts such as jumping jacks, mountain climbers, high knees and butt kicks (plyometrics).
For my treadmill workout I ran for 30 minutes, with one- minute pickups at 9.1 mph and a two and a half minute recovery at 7.9 speed. I also set the treadmill at an incline of 2% to simulate outside running. I was so tired at the end of this and it is safe to say that I was a sweaty beast! But it felt great and know it will help my speed in the future.
Once I stretched, I walked home and refueled with a bowl of oatmeal with a banana and Justin’s Maple Almond Butter- my absolute favorite kind!
Next, BAKING! My mom is a labor and delivery nurse at local hospital and works with a fantastic group of other nurses. Ever since she began working there, I have been baking different recipes for them to try and they report back with their reviews. My recipes are usually based off of another recipe I find, such as the one I made today. I located this one at Jessica’s Blog- How Sweet It Is, which has amazing recipes, difficult workouts, and her writing is hilarious and the pictures are gorgeous, check it out!
I chose the Better Than Crack Brownies, but substituted pecans for salted peanuts, white chocolate peanut butter for the regular peanut butter and used a Duncan Hines brownie recipe. Sometimes I make desserts from scratch, but today I wasn’t feeling it!
In my humble opinion they turned out delicious and my mom and her friends at work agreed! Make these if you are looking for a very decadent, addicting, chocolate dessert/snack!
This afternoon I am babysitting for three kids, and prepping dinner for them as well. Have a nice rest of the day!
About running, has anyone incorporated interval training into their workouts, and if so, have you noticed a difference in how you feel such as your speed and endurance?