2 posts tagged “half marathon”

Today I will be doing a split workout or what in sports circles is called a "two-a-day" workout.  I don't do split workouts very often because I usually can't fit two workouts into my days.  I'm NOT an early morning workout person, nor am I inclined to workout after 8pm.  So, 95% of the time I do one workout a day.  Today, I have the time to do 2 workouts.

When I feel like I need an extra fat and calorie burning boost (or back when I was training for half marathons), I do a split workout.

The advantage of a split workout is that you will burn more total calories over the course (and after) the workouts than if you just do a total workout once a day.  For men, the advantage is increased muscle gains (muscle hypertrophy)over a shorter period of time.  If you are a body builder, or are lifting for gaining size on a regular basis then you can take more days off for total rest.  For women, we will burn more fat overall and we girls need that. 

There are a million different ways you could do a split workout.  I won't go into the intricacies of some of the diffferent ways.  I prefer to do my cardio for one workout and my strength training for my second workout. 

If you decide to start doing splits, keep your workouts to about 30 - 40 minutes each (this includes warmup, cool down and stretching).   Also, make sure you have 5 - 6 hours of rest between workouts.

A good way to incorporate split workouts into your regular routine is to do two-a-days once a week, do your regular routine the next day and take the third day off, resuming your regular workout schedule for the rest of the week on the 4th day. 

Give it a try!

Choosing to compete in a sport or specific event is a great way to get in shape and test your abilities. 

A few years ago I was running 5ks, 10ks, and half marathons on a regular basis.  Which meant I had to train specifically and regularly for my sport.  I loved it.  It was a great physical and mental challenge.  I am a born sprinter (wanna race me 100 yards?  I'll smoke you.) so distance running - anything over half a mile - is tough for me. 

The best part of any race (for me) is crossing the finish line. It's such a feeling of accomplishment!  Plus earning a medal is way way cool!  I have a collection of them somewhere.

One of my clients is competing in a half triathlon today.  I am so proud of her.  She has trained hard and consistently and did not give up even after having to take a week off from training because she was terribly sick!

I have told her countless times that I am so impressed with her decision to do a triathlon (running, biking and swimming in the same event for those of you who aren't familiar) because I just don't swim well enough to do it in a competition! 

Just since I have known her (2 1/2 months) her fitnsss level has doubled...a lot of it with some help from me!  All her friends think she is crazy.  I don't.  I know how competition can shape your mental outlook and focus in all areas of your life.

I know she is gonna do a great job today!  I've enlisted her friend to make sure she rests and recovers and takes several epsom salt baths (for inflammation) this weekend.  It will be a hard task because Heather doesn't sit still for long!

You don't need to run races or become a bodybuilder (unless that's your cup of tea) to compete in a sport.  You could join your local parks and recreation sports leagues.  Dating Coach April would say definitely choose the co-ed teams if you are going to join one!

Find something you love to do and do it a few times a week along with a program of simple strength training and cardiovascular exercise.  I guarantee you will see a vast improvement in your fitness level in as little as 4 weeks!

Sabrina Peterson

Personal Training and Sports Conditioning