Archive for October, 2012

And…a Sandy Run

Posted: October 31, 2012 in Treadmill/Running

My run group tonight was indoors due to COLD temps and its STILL raining!  Here is the workout they did, with example speeds.  To modify speeds change the warm up speed first and use the same increments of change for the interval portion!

(For example, if you warm up at 6.5, the intervals should be 8.5 and 7, etc etc)

10 minutes warm up at 6.0

4x, first full 5 min set at 1 incline, 2nd at 2, etc up to 4

  • 1 min at 8
  • 1 min at 6.5
  • 1 min at 8
  • 1 min at 6.5
  • 1 min at 8
  • 1 min walk

10 minutes cool down at 6.0



Sandy Strength

Posted: October 30, 2012 in Strength Training

After being stuck inside, with last night and this mornings classes canceled at our gym- I am SO ready to get there to teach tonight!

Before I coach weekly Run Club (where I, inevitably, will just walk:), I plan to do a modified version of  this 30 minute strength work out to burn some of this antsy energy from sitting around for two days!  All you need is free weights.

Warm up: Plank hold 2 minutes

18-15-12-9-6-3 (reps) Add an extra set of 18 to the end if you have time!

  • squat to bicep curl
  • overhead shoulder press
  • push ups
  • weighted lunges (each side, stationary)
  • overhead tricep extensions


one-step-up weights

Posted: October 21, 2012 in Strength Training

This is a strength only work out! After warm up- just weights.  Go with a set up from what you would normally grab in free weights- so if 10s, grab 12s, if 15s grab 17.5 or 20, etc!  Biceps, triceps and shoulders are the focus if that helps direct you to the correct set of weights.

Warm up: 10 minutes choice cardio


  • 10 overhead press
  • 10 deep squats (weights on shoulders)
  • 10 upright rows
  • 10/10 stationary lunges
  • 10 bicep curls
  • 10 toes out squats (wider stance, toes out)
  • 10 overhead tricep extensions