iSwim.iBike.iRun

20/20/20 Day

I’m incorporating more circuits in my workouts.  Last year, I barely lifted weights (once upon a time, I was a stocky 180lb guy.  My sister used to make fun of me and ask where my neck was.  But I digress…)

Today was a short, but explosive workout…

3x20/20/20 (2 minute rest interval)

20 Reps of Bench Press

20 Reps of Squats

20 Reps of Clean and Press

But wait, I wasn’t done…

1 mile easy on the treadmill then 20sec on/20sec off speed workout at 12.0 for 3 minutes.

1 Mile Easy

2 Miles MT Pace

1 Mile Easy

2 Miles MT Pace

1 Mile Easy

…and it was coooold outside today - even colder with the wind near the Hudson River

Who sleeps in their spandex/tights so that they are ready to work out as soon as they wake up?

THIS GUY does

TONIGHT’S SPEED WORKOUT IN RAINY NYC

10 Minute Warm Up Jog (included some high steps and lunges in there)

6x800 Meters (90 Second Rest Interval)

1 Mile Cool Down Jog

Came back to the gym in my building…

3x10 Walking Overhead Weight Plate Lunges

10 Minute Core Workout (hate it)

10 Minute Stretching

Offseason Training Begins

My last official race was Westchester Triathlon, which occurred on the last Sunday of September.  I’ve had two months to asses the year I’ve had, the races I’ve done, and what to work on during the “offseason.”

My first race of 2012 is a half marathon at the end of March - the same one I did last year.  My goal is to better my time by 10 minutes.  In order to do so, I’ve decided to add some speed workouts into my running routine. 

TONIGHT’S WORKOUT:

10-20 Minute Warm Up

4x400 Meters (90 sec. rest interval)

10 Minute Cool Down

10 Minutes of Stretching

10 Minutes of Continuous Ab Workouts (Crunches to Wide Crunches to Plank to Side Planks)

I surprisingly feel great right now.  I’m sure it won’t be the case when I wake up in the AM.

P.S. This normally would be done in the mornings to get my day started, but I woke up late and could not fit it in before work.