Speed & Strength

I've been out of the blogging loop but I'm still out there training.

First, my running this week has been derailed by both work and bad weather – all is not lost, however, which is the beauty of only running three times a week; it makes it easier to make up the miles. Right now, my goal is to keep a steady 12-15 mpw until I start a training program for fall half marathon. Instead of increasing the miles, I'm focusing on FAST miles. I was really happy about last week and every run felt amazing.

Tue 6/9: 4.5 Miles @ 10:02 pace HR-170 TE-5.0

Thu 6/12: 3.5 Miles @ 8:34 pace HR-174 TE-4.4

Sun 6/14: 4.2 Miles @ 9:36 pace HR-170 TE-4.8

(I've been keeping an excel sheet running log because I'm a dork and like playing around with all the data points. I also make sure that as much as possible I jot down a few notes post workout to note how I felt. If anyone has a favorite way that they track their workouts, I would love to hear about it!)

Another big change in my workouts is that I've abandoned the traditional weight circuit for a workout that emphasizes lower weights (3lbs max) and very high repetitions (50-100 range). It's been about a week of this type of strength training and I really like the results. My muscles are looking leaner rather than bulkier– a little weight training for me and I can get pretty big for my frame.

My original inspiration was from pilates but then I decided to do some desk research about alternative strength training that doesn't bulk up my muscles. Here, I found Tracy Anderson's method. Typically, I shy away from trendy workouts that force me to buy anything (DVD, equipment, memberships, etc) – but here, I just took advantage of her philosophy and found MANY free resources on the web:

• Her website: http://tracyandersonmethod.com/
  
• One of her arm workouts featured on self.com: http://www.self.com/fitness/workouts/2008/11/sculpt-a-list-arms-fast#slide=1
  
• Another workout featured on people.com: http://www.youtube.com/watch?v=lI6ucRl_BPw
  
• Another one of her sites: http://www.tracyandersonconnect.com/
  
• Workout featured on youtube: http://www.youtube.com/watch?v=taCiMBFc0sc
  
• One of her workouts with Gwenyth Paltrow: http://www.dailymotion.com/video/x7xyzw_gwyneth-paltrows-workout-routine_lifestyle
  

I love strength training but get bored with too much routine. I'm sure I'll constantly find ways to gain strength without bulk – besides, I wouldn't want to show up my fiancé ;) He's hot – he can have the big muscles. J