Happy June 1st!! I just love JUNE, it’s an amazing month and this month our Theme is JUST RUN June! I’ll be posting fun information about running through my Instagram, Facebook Page and on YouTube. Please join in on the fun. My personal challenge is to run every other day in June. Every “odd” numbered day of the month will be a running day for me! What is your running goal for this month? Are you determined to go from a NON-RUNNER to a runner? Are you training for a road race? Are you trying to get faster? Are you working on your ability to run hills? Are you wanting to lean up your legs? Are you looking to prevent injury? etc…What is your goal?
A few tips:
Don’t run every day- it’s hard on your body! Even running every 3rd day will provide results!
Start conservative run for 1 min, walk to recover and repeat for 10 mins total.
Wear good shoes; it’s vital to your feet, knees, hips and back health
Mix it up- do some intervals, some hills, some sprints, some long slow runs
Breath with your belly and thru your nose and mouth- get that OXYGEN!
Use good form and posture- no slouching and lift your legs up (no shuffling or wogging)
I ran last night, harder than a couple days ago– went up to 9mph for my intervals and decided to be done after I hit the 2 mile mark at 15:40 due to some DIZZINESS– must not be getting enough OXYGEN just yet
Our focus today is on HOW TO increase our fitness level using intervals. Well have you heard the saying “no pain- no gain” …it is 100% true in this instant. The pain I am talking about is Lactic ACID pain. That nasty burning you feel in your legs, lungs arms and even your FACE when you PUSH hard into the lactic acid zone! Pushing your body beyond where it is able to get enough oxygen causes your body to make lactic acid. Lactic acid can be then used as fuel, but if it is not utilized quickly enough it builds up in your muscles and literally causes your body to shut down.
The good news is that each time your body goes into the lactic acid zone (or “threshold”) your body LEARNS how to better utilize lactic acid as energy. It’s truly amazing how your body is a magnificent machine and has an amazing potential to perform above and beyond what you may have ever considered it capable of!! I LOVE IT!!
A great way to work into your lactic acid zone is through interval training. Which simply means for an interval of time pushing HARD then allowing for a period of “recovery” during an interval of time at an easier pace. The ways to do intervals are limitless! You can integrate any physical movement into interval training. Here are some examples taken directly from many of my past blog posts on how I’ve done intervals…most of these are “cardio type” intervals:
RUNNING (outside and on treadmill):
I hopped on the treddy and here is a summary:
all at 2% incline
30 sec @9
1 full min @12mph
Then down to 9 mph
at 15:20 I decided to run a mile at 9 mph
So that brought me to 3.1 miles total at 22 min…then I thought I wonder if I could do another mile at 9mph…so
I did so at 28:40 I was done with more than 4 miles –BUT I was so bored I almost didn’t make it.
Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph
Sprint 100m (fire hydrant to fire hydrant)
Walk 25m driveway to driveway
Walking High knees- 25m
Skipping High knees*- 25m
walk 25 m
ran outside- about 20 mins with about 5 shorter intervals and 1 long one of about 3 mins.
I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)
Total of 20 mins on treddy warm up 4 mins
then 4x a progression of 7, 9, 11 mph’s at 1 min each very good!! and this was 2 days of running in a row for me
Then some stretching
some cats, supermans, low back extensions, crunches, romanchair knee ups, leg raises
then I ran intervals
6 min warm up
then a min at 7,8,9,10,8,9,10,8,9,11, 8,9,11,7, 8 then finished with some jogging at incline 6% at 6 mph
Total of 25 min
I ran on the treddy–took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time.
Total miles =4
Then I ran again on the treddy~ intervals 4 hard mins @8 , 3@9, then 1 @ 10 and easy at 6– IT was a ton of FUN!!
Then I ran…
warm up 8 min then a potty break
2 hard at 10 recovery at 8
2 hard at 10.5 recovery at 8.5
2 hard at 11 recovery at 8.5
then 2 extra mins of recovery at 8.5
well I ran for about 16 min and then did 6 FAST sprints about (15sec)
Warm up on upright bike 4 min
On treddy all at 2%
Min 1-3 warm up at 4,6, 8 mph
Min 4 interval @10
Min 5 recovery @8
Min 6 interval at 10.5
Min 7 recovery @8.5
Min 8 interval @ 11
Min 9 recovery @ 8
Min 10 interval @ 11
Min 11 recovery @8
Min 12 interval at 11.5
Min 13recovery @8
Min 14 interval @ 10
Min 15 recovery @ 8
Min 16- 30 sec interval @ 12
1.5 min recovery @ 8
Min 18 – 30 second interval @12
Bike 5 min for warm up for run
Run 5 min warm up @2%
2 easy intervals
up incline to 5% then run 6 min @10 with one of those mins at 11mph
1 min recovery at 8 mph
incline to 3% 6 more min at 10 one of those at 11
Total time 22 min average speed for entire time 9.2mph 3.35 miles. I was amazed at how good I felt, but it was still hard
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
STAIRMILL or STAIR MASTER:
STAIR mill~ 20 mins of intervals= 109 floors
8 hard 1 min intervals at level 30: 1 min off at level 22
then I pumped out 10 pull ups (full extension and lift chest to bar)
So far today I did 11mins steady state cardio on u-bike
ran on length of the street- knee pain
Stairmaster intervals 6 hard mins at level 30; 5 easy at 24
warm up for 5 min at level 7
then 1min at 12, 1 min at 7
then 1 min at 14!!, 1 min at 7 repeat 5 times
then a couple min cool down.
20 mins intervals 1 min hard; 1 min easy– on octane elliptical– level 7 for most of the easy; level 9
Then I did the elliptical
8 intervals mixed alternating 4- 30sec@14 moving arms as if I was running and 4- 20sec@15 holding on ones….
total time 20 mins
13 mins on elliptical then ankle got sore- hard 13 easy 11
20 min of intervals(some forward and some backward) and silly movements
Then the intervals
warm up on the elliptical 5 min
stair mill total of 14 min.
3 hard mins at 10
1 hard min at 12
2 hard mins at 14
1.5 hard min at 14
recovery most at 8, some at 10
Then the elliptical for a total of 23 min…I took it easy the first 12 min…then even min intervals of 14,14,14,15,15,15…a good workout.
Bike (stationary recumbant or upright):
finished 7 mins on r-bike- hard 6 easy 5
1 min hard 1 min easy
u-bike/push up combo:
3 min bike, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike
8 hard 30second intervals on the spinning bike
You may be wondering HOW do I know so much about Lactic Acid training?? Well, the proof is in the performance 🙂
My BUFFMOTHER 800m race time = 2:15
If you are interested in training for a good 1/2 mile (800m) time- here are some actual workouts I did prior to this race.
I’ll start you off with actuall 1/2 mile training track workouts:
800m (1/2 mile) track training (for my race below):
warmed up 3 laps, streches, drills, etc…
400m=62sec 30, 32 splits
rest 12 mins
400m-63 seconds 31, 32 splits
rest 5 mins
400m- 68 seconds Lactic Acid big time!! 33, 35 splits
rest 12 mins
400m- 68 seconds DYING the entire last 300m!
my HR was still elevated to 120 bpm 35 mins after this workout–I was DEAD!!
This is what I did today at the track:
1200m warm up jog- stretch
200m-31warm up basically
4 min rec
6 min rec
600m*- 1:41 splits: 31, 35, 35
*note* I am slowly getting more and more confidence at the track. Last night I started getting nervous to run this 600 today and then this morning I had butterflies in my tummy in anticipation. Weird but true.
10 min recovery
200m- 28 sec…felt slow! so I decided to do a bit of speed work
4-100 at about 14 sec each, the last two I started from a dead stop and the last one was actually under 14 sec….so that made me happy–however timing yourself on a 100 is tough, lol
Then I cooled down shooting hoops at the park and did 8 underdogs on the swings- 2 per child(x4).
Today was TRACK day–I only had a half an hour and had to share the track with a boys PE class…but It was still GREAT!
800m warm up
some drills and stretching
about 5 min recovery of walk/jog
400m- 66 seconds– i had a ton of lactic acid after this one
about 10 min recovery
about 3 min recovery
200m- 31 seconds
Then got the girls from pre school and had a cool down manually washing my van, lol!
In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!
intervals on the bike
1-30sec interval with 1 min recover
then 1-15 sec interval with 1 min recovery
REPEATED a total of 6 times
then finished with a couple min cool down.
Warm up 800m jog and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=67! and I was not dead~ 2 weeks ago 2 400’s at a much slower pace almost killed me~ I am very HAPPY!!
I went to the track this afternoon and ran only 2 of my 4-5 400’s…I was DYING after the second–major Lactic Acid EVERYWHERE–but I know next time I will be feeling much better.
Here is what I ended up doing:
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground
400m- 68 seconds– didn’t feel too bad actually, tightened up the last 100 but was okay–suprised at my time in a good and bad way because I knew I should have paced myself a bit more, lol.
160 bpm 30 post
150 bpm 2 min post
120 bpm 4 min post
Ran 2nd 400- 69 sec…oh my!! this was a killer- the last 150 was tight and hurting. When done, I had tingly hands, fingers, lips and major lactic acid in my hammies
30 post- 190bpm
2 min post 160
4 min post 150
stood in place
5 min post 110- but my legs were still hurting
8 min total recovery
Ran 300m- 53 sec
30 sec post 170bpm
? not sure on total time recovery– walk/jogged 400m
Ran 200 m- 35 sec
for about 4 min
Then ran 1 min medium/hard finished with the last 100m hard
then jogged a 200 to finish
So I still worked really hard but I was VERY disappointed at my fitness level.
Next one will be better!!
It was at the TRACK 10 fast hard 100m dashes and I am feelin’ it already.
arrived at the track at 12:30 and was 100% done at 12:30 , it was cloudy, breezy and cold around 40 degrees. I had eaten half of an Atkins bar at 8 am and a banana at 11 am.
10- 200meters with a 200 m walk/jog in between of 1:30 to 2:30
Get after your intervals and you will be amazed at how your body responds~
My blirp on love today is about my love for the Spring! I feel it comin’ and I am energized by it. The newness, the air, the sun, the clothes, the shoes, easter bunny …I love all aspects of spring!!! I wonder if the new GREENS of spring emit more oxygen into the air or something? And are there more pheromones in the air? ‘cuz I get “twitterpated”?
I just LOVE SPRING!! I can’t wait and I am going to be READY for it~ so I am gonna get in a great workout today! I think I’ll do an at home chest workout and figure out some sorta of funky intervals.
Sorry, I didn’t post yesterday because I couldn’t move I was soooooo sore! It think I over did the stair mill~ because my legs kept getting more and more sore as yesterday went on. It was very painful!!
So needless to say I didn’t workout yesterday.
BUT I did get to get a great massage~ it was exactly what I needed
Then I finished up sending out all the After Baby Abs books
And worked on some training stuff…It was a busy but good day!
I am gonna go workout now~
Love ya ladies,
I wanted to share this wonderful e-mail correspondence with all of you…
Michelle, After receiving my latest issue of Oxygen Mag, I was
surfing the web and decided to see what inspirational
stories the on-line version of oxygen
had to offer and low and behold I have found your web
site. I’m totally and completely amazed at your body.
In fact, I’m so amazed that I can’t stop talking about
your web site. I’ve told everyone at work who needs
a little more inspiration to log on and check your
I have two questions for you. I read that you have a
nutrition andfitness background, how did you take your
unfit after pregnancy body andturn it into a sold muscle
machine? I guess my question is for a
motivation factor, what was the breaking point in
which you said this time I’m really gonna do it? And my second
question is, is it possible to discuss a sample menu when you are
preparing for a contest? I’m really curious what a typical diet
day is and a contest diet day is for you? I’m sure with four
very active young children your diet might not
be as clean as you’d like it to be.
I’ve recently within the last year have left the
corporate world, went back to school to earn my teaching degree
(after earning my bachelor’s)
and went back to waiting tables at night. I saw
your fee for on-line training and really I just don’t have that
flexible of an income to join. I work out with my husband and
pushes me hard but sometimes he
just doesn’t understand what it means to be a woman.
If you know what Imean. That’s why I love your web site!
Thanks for your inspiration and motivation.
“Be the change you want to see in the world”
Thanks so much for your GREAT e-mail! I really love your enthusiasm.
To answer your questions:
The point at which I decided I was going to prove you can be buff after having children came when I looked in the mirror and I didn’t recognize the person staring back at me.
I was very unhappy with what I saw and how I felt.In October of 2003, I decided to start training for my first contest and competed in March of 2004. So after only 6 months of intense training, I won the my first two NPC figure titles only 13 months after I had my 3rd and 4th children by c-section. I honestly admit that my body was not “super solid” at that point, but the best it had EVER been. I continued to work hard and shortly won 3 more titles that year.
As far as diet is concerned, you are right it is not super clean. I don’t have time to plan everything out, so I eat the best I can.
The biggest concern for me is to get my protein and veggies in daily. If I do that on a consistent basis, I see huge results. Also
learning to time my meals for workout performance has been key. My diet varies a lot from day to day and I change my focus every couple weeks,
so it is hard for me to give you a typical day’s menu. But when I am trying to lean up for a contest/photoshoot my ratios are basically 30Carb/40protein/30fat.
I am glad to hear that you enjoy lifting with your husband.
Relish that time together and continue to challenge yourself. Please join the Team BuffMother! so that we can stay in touch.
There area ton of wonderful inspirational women there who are always willing to help you get Buff!