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Work out this morning was hot and humid (ok not that hot but it was pretty damn humid) and I was exhausted.  I worked 9 hours (i am on my feet all day at work) yesterday from 8am til 5pm.  Today I dont work (yay! rest!) and I decided since im not working to do a hard workout followed by something new from BodyRock.

Here’s my workout:

Ladder Set workout:

Begin with 15-20 min warmup run.  Followed by dynamic stretching (leg swings) and sprinting drills (high knees, butt kicks, A and B skips, karaokes, cross over high knees, ect).

  • 1 min hard : 1 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 1 min hard : check heart rate

begin 15-25 min cooldown when heart rate goes down to your normal run levels.

During this workout my watch decided it wasnt going to catch a signal (again!?).  But that was a good thing because I wasnt concentrating on how far I ran during my hard intervals but how hard I pushed myself.  During the hard intervals I would chant “push” during my exhales, I used to do similar stuff like this before and I find that it helps motivate.  Because after I logged my run into mapmyrun.com, I was expecting to see the normal 7:30 mile/min for the total ladder set run but instead saw a 7:00 mile/min for the total ladder set run.

So my advice to those who train by themselves, if you are able to when you exhale on a hard run, tell yourself something that will motivate you to push yourself harder.  It’s the same as when the coaches tell you to push yourself on the sidelines.  When you hear it and say it it is more powerful.

Now here’s the 600 rep challenge (its actually 550, but I decided to do more reps on the ones that said 25 each):

I completed it in 35 min, including the breaks i took to figure out how to do the next workout and the extra reps I did.

Also here is the website below.  I am not sure how I feel about their new stuff yet.  I used to go on it back during my track and xc days and wished I could do them (I didnt want to risk an injury).  I am not sure what route they are taking right now, it is very….idk conflicting messages. BodyRock website

Have an awesome monday 🙂 and tell yourself you can do it, even on days you are too tired to do a scheduled hard workout, just do it you will be surprised.