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“Get Buff”- Day 25

“Get Buff”- Day 25

Wowie, just 6 days left until our 30 day contest is over…believe it or not what you do these next 5 days has a GREAT impact on your results.  Keep it tight and stay focused!!

 

Workout:

 

Day #25
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

Your body needs RECOVERY days to stay healthy, grow new muscles and work optimally.  It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 15

“Get Buff”- Day 15

 

CONGRATS!! today is our HALFWAY POINT!!  And guess what- MY plan is to take a set of fresh STAT and pictures to see what I’ve been able to change already!!  If you’ve been working hard~ I’d suggest you do the same!! It’s a great way to keep focused!!

Workout:

 

Day #15
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the cardio or sprinting workouts from past days today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.

30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

“Get Buff”- Day 5

“Get Buff”- Day 5

Workout:

 

Day #5
Rest day
Or
long
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

 

New Treadmill

HI Ya!!

I’m not sure if I told you but I got a new treadmill…I have never owned a treadmill in my life– amazing for a runner/fitness guru like me– but it’s true.  I got a TRUE brand used treadmill and it’s great!!

I used it for the first time today since it was COLD and VERY wet outside~

So the time was 40 mins total– I didn’t run the entire time and had a couple breaks in there~

2% Incline:

6 mins walking 4 mins at 6mph 1min@6mph 1mim@7mph 1min@8mph

Then I paused the tread mill so I could go change my shoes- My Addidas have been hurting my foot the past 3 months when I try to run in them– I tried and they failed me again.

I put on some other NIKE’s that i haven’t hardly worn- I bought them last year

1.5 min@ 6mph 1mim@7mph 1min@8mph

Then I paused the treadmill AGAIN, so I could change my shoes once more– I went to my “stand by” worn out pair of R4’s– I love them! Nike stopped making them and I’m in a shoe crisis!

Got back to it~

1 min@ 6mph 1mim@7mph 1min@8mph

3:20 @9mph (6:40/mi pace)= 800m after 1 min @6mph HR was still around 140

1 min@ 6mph 1mim@7mph 1min@8mph

1:40 @9mph =400m; HR @ 150-160

2 min@ 6mph Increased Incline to 3% 1min@7mph 3:45min@8mph(7:30/mi pace)=800m finished at the time of 36:35 HR @ 160 final 3:15 @6mph and 2% grade

Total of 40 mins on treadmill

So…to combat my shoe issues I

Found some r4’s to buy tonight– they are girls’ size so we’ll see if they work~

 

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After the run I did Dead Lifts, Squats and some Abs.

I did 3-4 sets of each with only 95#’s– I’m still so sore from Monday I didn’t want to “push it” too hard.  Next week’s training will be much better.  I also realize I can’t handle only lifting 2 days a week.  More than likely I’ll switch to a full body workout plan where I’ll be lifting 3 days a week in addition to my track training.

 

FYI~ I’ve named our contest– “ASS ASSAULT”– sorry for the “bad word”…but I don’t actually consider it a bad word– I like asses!

Abs and Ass are My two favorite topics

— invite your friends to join www.TeamBuffMother.com in May for our next contest “Ass Assault!”

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Okay…

Today’s plan is to get some important work done and then off to the races for the evening– all kinds of stuff going on tonight!

 

See Ya later babes!!

-Michelle

p.s. thanks so much for all the super kind compliments on my S2S entry!!

The Key to your Motivation is to Encourage others!

Workout Demo: Experienced Buffing Chest/tricep/abs~ SSS wk 01

SSS week 01- Workout Demo: Experienced Buffing Chest/tricep/abs

During the SSS contest  you’ll be directed to several YOU TUBE videos that will give you tons of training and support thorugh the 10 week journey.  PLEASE COMMENT on the VIDEOS~ each comment helps make it possible for me to do FREE CONTESTS like this one.

Chest/Tricep/Abs (From the EXPERIENCED level download- PH. 2 buffing workout): Experienced Buffing Chest Workout- . It’s an actual workout by BuffMother…I detail how I workout, the pace, the lifts and the strategy; focused on CHEST and TRICEP with abs and intervals..

Part 1- Intro and Warm Up

Part 2- Bench and Push ups and some ABS!

Part 3: Incline Flys and Knee ups

Part 4: Tricep Extensions and Vacuums

Part 5: Tricep Kickbacks

Seasons….Spring is here!

It’s interesting how life progresses….It’s always a battle to stay balanced through each “SEASON”.  Weather seasons last just 3 months but life seasons last odd amounts of time and seem to change without warning–I’m not sure I like that?  My life seasons seem to last anywhere from 1 to 3 years–and most certainly contain some “Indian summers” within each one, lol!!

Most recently in 2011 I went through a season of Transition– (spring) Prior to that in 2009-2010 I went through a season of change, rest and challenge–(fall/winter). Previous to that in 2005-2008 I went through an excited, dream filled,  productive, growth,  season… (summer) And previous to that, well….I can’t remember!  I was in the throws of FULL-ON MOTHERHOOD, lol!! 2001-2004 were my crazy busy momma years!  (fall/winter)

Looking forward…It only makes sense that it’s time to revisit the  “Excited Dream Filled Productive Growing Season”, another SUMMER of my life!!  …BUT FIRST I must go through a SPRING….

Spring time is about Planting, prepping, preparing, fertilizing, pollinating, WORKING!  It’s about laying the foundation for a productive GROWTH season– It’s about putting in the work needed to make harvest time plentiful!

What to do I need to do in EACH area of my personhoood to have the best spring possible??

Mind– DREAM about each seed planted…PLAN for the outcome I desire…PREPARE with a mindset that will allow no other outcome than success…Stay positive throughout any challenges that could through my harvest plans off target…Take a flexible, yet diligent mindset to every task at hand.

Body– work it, feed it, rest it properly so that each day will be productive…Once harvest time comes I want to have the physical energy to enjoy it!  I am living for the long haul…I won’t overtax my system and over burden myself– I will slow down the pace enough to smell the flowers! Each day will be a physical triumph– my body was made for the labor in  front of me this SPRING and each season to come!!

Spirit– I will press into the deep reason behind my existence– what is my purpose?  What is the ULTIMATE GOAL of my labors? I am meant to love and show love to others.  Every thought in my mind and each physical act should reflect the love I have been given by GOD for others.  I can’t control if others accept that love, but I can live through that SPIRIT!

A HUGE part of my season right now is teaching my children.  My 12 year old son and my 10 & 9 year old daughters need my guidance, instruction and TIME!  When they were younger I was FORCED to give them time…now it’s more MY CHOICE.  I need to be ON PURPOSE about investing in them…I need to be self sacrificing and self less enough to realize this “SEASON” is a SPRING TIME in their life.  What they learn NOW will reap a harvest later in my children’s life– it want it to be a GOOD harvest!

Teaching them about responsibility, pressing into their talents, working hard, finishing jobs, being a good friend, about their bodies, about the world, etc…It’s my job, not the TV’s or their friends or their school teacher’s….The JOB is mine!  Time to PLANT within them the seeds of Success!!

MY life is not only about my kids, nor do I think It’d be healthy if it was just about them.  I look at my life in quadrants– Like a pie– 1/4 of it is about partner in life to my husband!  EVERY portion of the PIE is owned by my GOD…He’s the ruler over each piece.  I have 100% confident that HE is good and will guide me the wisdom I need for each area of my life.

The tricky part of each season is to practice that wisdom and show to stay properly balanced in each area of life without staying “static” or just maintaining.  The goal is to continually GROW weather it be Spring, Summer, Fall or even Winter!  I’m thankful that I am in a “Spring” of my life…it’ll make it that much easier to grow, enjoy, dream and produce!!  I love it…SPRING IS HERE!!

Have you thought about what “season” of life you are in?  Rest assured that what you do today will affect the length and outcome of not only this season, but those to come.  I pray that no matter where you are at, you will press into being your best!!  Keep BELIEVING that you can attain your DREAMS!!

Love, Michelle

"Thin in 30"- Day 5

“Thin in 30”- Day 5

Workout:

Day #5
Rest day
 
Or 
long 
steady
cardio
30-60
min.

If you missed any of the workouts from days 1-4 today would be a perfect day make up that workout~!! If you ever miss a day of workouts- SHIFTING your workouts a day forward is better than SKIPPING them entirely.
30 days isn’t a long time, but BURN OUT can happen fast- It’s very key to PACE yourself and incorporate REST DAYS into your workout program for your physical and mental success!
 

Today’s Diet focus:

Try new food or recipe- Variety is key to diet success!

The Rally Room has a GREAT Recipe section– check out some of the great ones listed and PLEASE add yours!!!

AND….please comment with ideas of NEW foods, what you tried for your food, and with any other questions, tips, or thoughts!

Back to Life~

Well…I feel as though today life is back to normal.  The past week was crazy with all sorts of new things, appt, visits, b-days, trips, etc. happening.  Now today is NORMAL! NORMAL is good cheerleaders

My foot/ankle is healing well but still rather swollen- I think that if I can get the swelling out of it I’ll be good to go! Any tips??

I know that alternating heating/icing, light movement and massage are is good therapies for swelling- but if anyone knows of some “secret” balm, soak or method- let me know  🙂

Last week was by far my worst week of the contest for workouts- I was dealing with too many abnormal scheduel disturbances to get to the gym like I wanted….I did get in 2 lifting workouts, 2 football practices, 1 run outside for the week, but that’s not nearly the pace I’ve been on, nor is it the goal.

This week I will get to the gym more- since I am not able to run or able to practice at football.  The plan is as follows:
T- chest/tris/ABS
W- Legs/Abs
Thurs-Back/Sh/Biceps
Fri, Sat, Sun- REPEAT the same 3 days-
 

Today is my first official day of buffing- Cycle day 5- and GREENS are GOING DOWN into my BELLY~!!!  LOVE Them!!!

I’ll be back in a bit with my workout report,

Michelle

SX70- Phase 3 and 4 workout Plans!

Sexy in 70- Phase 3 and 4- the next 4 weeks!!
(week 5, 6, 7,8)

The 3 day split-

Over first 4 weeks of our contest you have been following a  workout program that is considered a 2 day split.  A 2 day split means that it takes you 2 days to workout your entire body.  Therefore, a 3 day split then means you graduate to taking 3 lifting days to workout your entire body. Did you get that- YOU’ve now graduated to the “next level” of training!!

In my opinion the 3 day split is the BEST SPLIT EVER!  It’s my “mainstay” way of splitting up my body for the most effective efficient workout plan on the planet, lol! (Can you tell I am biased 🙂 ) It correlates perfectly with my emphasis on lifting with your BIG muscles and the fact MUSCLE BURNS FAT !!   I can lift as few as 3 and as many as 6 days a week… so it’s very flexible!

3 day split basics:

  1. Legs
  2. Back/Shoulders/Biceps
  3. Chest/Tri….then REPEAT

+ABS do some every workout

+ intervals on upper body days after lifting or no-lifting days, plus the option to add some extra for fun (HA! FUN!!)

Phase 3 &4

3day split

5liftingdays- back emphasis*

3-4 intervals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5, 6, 7, 8

May 3rd-30th

Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or

ABS

*I’ve added a back emphasis because most women are VERY lacking in there back muscles. “Don’t forget them back there”

NOW for the Hormonal Timing  VARIATIONS!!

Be sure to integrate your hormonal component for maximum results and CONSISTENCY!!  use the B/B calendar on www.buffmother.com to figure your days and if you have no clue what I am talking about PLEASE- GET MY BOOK ASAP! “Hormonal Timing by BuffMother!”

AND Remember:

Challenge =CHANGE!!

~~~~~

Boosting pace- PURPLE DAYS

  • Take Wednesday and Sunday virtually off- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
  • Take more time between your sets of each exercise- think Full Recovery around 2 mins rest- STRETCH between sets
  • Lift as a pyramid of 4 sets: 10, 8, 6, 10
  • Be sure to rest a bit more and eat a bit more- but don’t make excuses!

Buffing pace- PINK DAYS

  • Workout 6 days a week- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
    Keep moving during your workout- keep heart rate up- break a sweat- take 45 to 60 seconds between sets
  • ABS or Jumprope or drills between sets
  • Lift in a basic 3-4 sets of 10 type structure
    Add in some fasted cardio up to 3 times a week for 20-30mins per session

AND just to be extra nice I’ve included 2 versions of the workouts- one for AT HOME and the other for AT GYM

AT Home Version:

Exercise DATE
Chest day
DB Press lbs.
reps.
Incline Flys lbs.
reps.
Push ups lbs.
reps.
DB laying Tricep Extensions lbs.
reps.
Tricep Kickbacks lbs.
reps.
Back day
Pull ups- lats lbs.
reps.
DB Lat Pulls lbs.
reps.
Rows-rhomboids lbs.
reps.
Military Press-shoulders lbs.
reps.
Front Raises lbs.
reps.
Bicep dumbell Curls lbs.
reps.
Leg  day
DB Squats lbs.
reps.
Dead Lifts lbs.
reps.
Butt Squats- legs wide squeeze butt hard lbs.
reps.
Stationary lunges lbs.
reps.
Ball Leg Curls- one leg at a time lbs.
reps.
Walking Lunges lbs.
2×15 –butt focus reps.
Calf Raises lbs.
reps.
+ABS and intervals:

AT GYM Version:

Exercise DATE
chest day
Bench Press or Chest Press lbs.
reps.
Incline Chest Press lbs.
reps.
Cable Flys or Incline Flys lbs.
reps.
Chest Dips or push ups lbs.
reps.
Barbell Tricep Extensions lbs.
reps.
Kick backs lbs.
reps.
BACK day
Pull ups lbs.
reps.
Lat Pulls lbs.
reps.
seated rows lbs.
reps.
Alternate Back machine- lats lbs.
reps.
Military Press or Dumbell Press lbs.
reps.
Upright rows lbs.
reps.
Barbell Bicep Curls lbs.
reps.
Dumbell Hammer Curls lbs.
reps.
Leg Day
Squats lbs.
reps.
Leg Press lbs.
reps.
Butt Squats on smith lbs.
reps.
Smith lunges lbs.
reps
Knee Extensions lbs.
reps.
Leg Curls lbs.
reps.
Walking Lunges lbs.
reps.
Calf Raises lbs.
reps.
Lower Back Extensions lbs.
reps.
+ABS and intervals

SX70~Intervals

Hey everyone!! SX70~Intervals

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
min number@mph
1-2@4
3@6
4@7
5@8
6@9
7@10
8@10
9@9
10@8
then
30 sec @9
30sec @10
30sec @11
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
REPEAT

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

a run~
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.
1-9
2-9
3-9.2
4-9.2
5-8=9.4
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
then intervals
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)

Intervals:
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
min6-10mph
min7-recover-8mph
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

stairmaster
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)
did abs

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

Then STAIRMILL
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.

Elliptical:

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

elliptical
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…
Then:
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
200m-28
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
400-65 seconds
about 5 min recovery of walk/jog
400m- 66 seconds– i had a ton of lactic acid after this one
about 10 min recovery
200m-30 seconds
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.

the Lowdown:
Warm up 800m jog  and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=69
200=29
400=69
200=30
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:
warm up
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground
Then:
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
jogged 300m
150 bpm 2 min post
walked 100
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
walked recovery
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
Recovered
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
1. 36
2. 35
3. 36
4. 35
5. 34
6. 34
7. 33
8. 34
9. 32
10. 30!!!

Get after your intervals and you will be amazed at how your body responds~

Trust me I know what I a talking about ,lol!

-Michelle