Things have been quiet on the blog-front since I haven't gone running for the past couple of weeks. The weekends have been socially packed with friends and family visiting and late nights mean sleeping in the next day which means no run. But I have been compensating by squeezing in some indoor running drills ranging from 15 minutes to 45 minutes that incorporate some cardio moves in between. The idea is to maintain my fitness level while working on my running form.
My go to drill is as follows:
3 minutes easy jog
30 sec high knees
2:30 min recovery jog
30 sec butt kicks
2:30 min recovery jog
30 sec fast feet
2:30 min recovery jog
Continue this for 3 - 5 sets and end with a 3 minute easy jog.
When I want it more challenging I reduce the recovery jog interval to a minute & 30 sec.
Yesterday I tried switching things up a bit by changing the cardio moves
10 secs jog, drop down to a 1 burpee - continue for 10 minutes
10 secs jog, switch to 4 jumping jacks - continue for 10 minutes
10 secs jog, drop down to mountain climbers - continue for 10 minutes
This one was a real sweat fest and because you're constantly changing positions & footwork, you will get thoroughly worked out. At least I did.
You'd think 10 minutes is a long time to continue the same cardio move but surprisingly the 30 minutes flew past without my feeling bored. But again, to switch things up a bit I am going to try a few more exercises in the same time span
10 secs jog, drop down to a 1 burpee - continue for 5 minutes
10 secs jog, switch to 4 jumping jacks - continue for 5 minutes
10 secs jog, drop down to mountain climbers - continue for 5 minutes
10 secs jog, switch to 4 lateral jumps - continue for 5 minutes
10 secs jog, switch to 4 pop squats - continue for 5 minutes
10 secs jog, swicth to 2 jumping lunges - continue for 5 minutes
We'll see soon how that pans out.
Meanwhile the Dream runners HM is looming up ahead and I feel as unprepared as with all my other half marathons this year. If not for the groin pull I would have been training hard for this one and aiming at a PB. It is less than two weeks to go, so I ought to be in taper mode but still need to do at least an 18k LSD - hopefully within this week.
What's a burpee?
ReplyDeleteFrom a standing position squat down placing your hands on the floor by your feet. Then quickly hop both feet back so you're in a push up position. Next quickly hop both feet back by your hands and jump straight up hard. As soon as you land drop back down to the squat position and repeat the motion. Heres a video... https://www.fitnessblender.com/exercises/burpee-lv-2. You can advance the exercise by incorporating a push up (https://www.fitnessblender.com/exercises/burpee-lv-3) or lower the intensity by skipping the vertical jump (https://www.fitnessblender.com/exercises/burpee-lv-1)
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