Coogans Race

Coogans Race

Wednesday, April 16, 2014


   Hello Fitties,
  it's time for the #WOWlinkup!!!! So, lately I have been going to the gym at the crack o dawn and really enjoying it. According to my running schedule, Tuesday's are speed workouts. These workouts range from 2-5 miles depending on the activity for the day. Since, I'm not running outside by myself in the dark, I decided to complete my speeds on the treadmill.

     A very challenging routine that I have been taught and love and hate simultaneously is ladders. Hmmm, how can I explain this? So, with a regular ladder we climb up at first and go down afterwards, that's the gist of a ladder workout. This is how I did mine
750 meters (3 track laps) with  a 60 second rest period
500 meters (2 track laps) 60 sec rest
250 meters (1 track lap) 60 sec rest
250 meters 60 sec rest
500 meters 60 sec rest
750 meters

My rest consists of walking at 3.7-4.0 mph hour pace. So when I finished this workout I actually completed 3.5 miles. I did not keep the speed the same during any of these distances. I gradually increased the speed during each distance with a sprint during the last minute. Say for instance, I started the 750 meters at 6.5mph, I ended it at 8.5. I felt like I was about to burst my esophagus,  lol just joking. This workout was very challenging, next time I do this I will add incline to account for wind resistance and hills that I generally meet when I run outside.

    To cap off the workout, I did some tricep, deltoid and core work to finish up. These were all done with generally light weights.

tricep dips (3x10)
shoulder raises (3x12 @ 7.5 lbs each)
w raises (3 x12 @ 7.5 lbs each) these burn
standing flys (3x12 @ 7.5 lbs)
Standard Pushups (3x12)
Diamond Pushups (3x10)
Arnold press (3x10 @ 15 lbs each)
Tricep kickbacks in runners lunge (3x12 @ 7.5 lbs)
Overhead tricep pulls on cable machine (3x12 @ 25 lbs)
Tricep pulldowns on cable machine (3x12 @30 lbs)
Hanging Knee Raise (3x15)

Well, that's all fitties. How are y'all doing with your workouts? What events are y'all preparing for? Let me know. I totally would like to know how y'all are doing and exchange ideas with all of you.