Running twice on NYE (and staying up until 2am because I apparently forgot that I'm too old for that) meant that I took quite a few "rest" days this week.
Friday, I did my first workout of the year. I wanted to make it something I could be excited about, so I opted for speed-work and testing out the Nike Training Club app.
|So excited to wear my new shorts from Matt's mom for speed-work!|
I was really excited because I knew the weather would be perfect for a run even if I overslept...which I did. After lunch, I went to the park, which is my go-to route for outdoor intervals. (I wish this loop was lit, because I can only run it when the sun is up.)
|I love the "track" around this lake. It's perfect for speed-work.|
Apparently it was a little chilly for everyone else; I was the only one out today. (The cold air didn't do any favors for my asthma, that's for sure; I had to pause once in the middle of the run to catch my breath and have some water. I also like that this route keeps me close to my car.)
I set my Nike+ app to give me updates every quarter mile, did half a mile warmup at an easy pace, then alternated sprinting and an easy recovery pace every 400m. I've obviously been skimping on speed-work, because my first few sets were ridiculously fast, but by the end I was really hurting (in a good way).
|All smiles at the end! (FYI - FitBit review is coming soon!)|
I finished with a 4-minute cool-down, drove home, and immediately opened up the NTC app.
I've decided to work on the "get strong" setting (you can also choose "get lean", "get toned", or "get focused") because I think strength will help my running the most.
|The "beginner" level will fit in well with my running schedule.|
At first I was going to do the entire 30 minute workout, but decided that I wanted to mix it up and just see what the app has to offer, so I skipped around and chose exercises that focused mostly on core work and squats.
Things I love about this app:
There are a ton of workouts to choose from, the app provides photos and explanations for each exercise, and if you choose to do the entire workout, a coach talks you through it the whole time.
You do need some equipment at home (mostly dumbbells and medicine balls) and a place to spread out.
|Some of the exercises I did today.|
I feel excellent, as I usually do after pushing it and stepping outside my comfort zone. I think I'll definitely be using NTC to help me stick to my resolutions. It's such an easy and convenient way to cross-train, and I know the different exercises will keep me from getting bored.
Plus, now I can familiarize myself with these moves so I can start doing HIIT without looking like a moron!
Have you used the Nike Training Club app?
What speed-work do you prefer: fartleks, intervals, or tempo runs?
What was your first workout of the year?
I'm not really one for "speedwork" although sometimes I will play around with it on the treadmill. I really like the NTC - I haven't used it for quite some time - but I do think they are really good workoutsReplyDelete
I had no idea NTC wasn't new! I thought I had discovered something new to the market hehe.Delete
I've found I need to do speedwork or progression runs on the treadmill or I get too bored!
I love NTC and have been using it for a couple of years. I do the toning ones mostly because I have a hurt left shoulder which makes some of the strength ones difficult. I prefer intervals, and my first workout of the year was a 4.5 mile run. I went to bed early. :)ReplyDelete
I didn't realize NTC was an old app. I feel silly! I'm excited to play around with some of the other programs besides strength, and I'm trying to figure out how to integrate it fully with my running.Delete
Good for you for doing speed work! The only tempo run I've ever done was so bad (humid, hot, dehydrated, middle of the day) and I've never done a fartlek, but I don't mind track workouts :)ReplyDelete
Fartleks are fun to add into a run when you realize you're getting bored! I love that I don't really have to plan them ahead of time.Delete
Awesome job with the speed work! I think I prefer fartleks/tempo runs as opposed to controlled intervals. They are fun, but I always dread doing them...lol.ReplyDelete
I love fartleks, but tempo runs have always been my downfall for speed-work. When I do them well, I LOVE them, but sometimes it's hard to know what pace to aim for!Delete
That looks like a great app. It looks like it clearly shows you the exercises. I prefer intervals over tempo runs, I always have a hard time maintaining my tempo runs. I love the interval speed work, it makes me feel powerful!ReplyDelete
It's nice; there are videos and slideshows so you can really see how to do the workout. I have the same problem with tempo runs! My pace always fluctuates, which is probably why I need more tempos in my life lol.Delete
Well at least you have some pretty scenery for your speed work! When I do speed work around my neighborhood I usually sprint for .25 miles and then go easy for .25 and just alternate it. I guess that's intervals?? At the track when I was training for the mile, I would sprint the straight aways and jog the curves. I would love for it to be 55 degrees right now!!!!! We'll see that again in May. :)ReplyDelete
I usually do my intervals shorter (like long side vs. short side) and decided to do 400s today. BRUTAL. I hope they make me faster lol!Delete
I wish I had a loop like that to train around. I looked up the NTC app after your last post and was a bit worried about having to sign in each time...do you mind that? I am also anxious to read your fitbit review...a few people I know got them for Christmas and wondering if it's worth it.ReplyDelete
I don't have to sign in each time. I have it linked to my Nike+ Running app so maybe that has something to do with it? I'm hoping to post the FitBit review at the end of this week!Delete
Everything else I was thinking flew out the window when I saw your weather - I'm beyond jealous!!!ReplyDelete
I can't wait to see your FitBit review - I just got a FitBit Force and either I'm inept or it isn't great!!! Maybe you will share stuff that I haven't figured out!
I've been hearing that a lot this year about the weather! It's definitely nicer this year than last - not as cold. But you guys are REALLY getting slammed this year, too!Delete
I think with the FitBit the more you put into it, the more you get out of it, but if you're not really looking to lose weight/count calories, it loses a lot of its "greatness". I'm hoping to have the review posted this week!
Yay speedwork in such perfect weather! I need to channel your warrior running spirit and try doing speedwork outdoors. I'm afraid I wouldn't be able to push myself without the treadmill...!ReplyDelete
I downloaded the NTC app a few months ago but never ended up doing any of the workouts. I can't remember why I didn't like it, so maybe I should give it another try! :)
I'm just so tired of the treadmill because I never know how accurate it is. It was TOO nice out not to do some sprints outside! You can do it!!Delete
I'm wary of the NTC app in the respect that if you do a "program", you have to do the workouts in order. But I'm just skipping around in them now and I like doing whichever exercises I choose!
You are absolutely adorable! I wish I had a lake to run sprints around. It would be a lot more pleasurable than the treadmill. I've been seeing the NTC app all over the place. I may need to try it!ReplyDelete
NTC apparently isn't new, but I thought it was? IDK, suddenly it's everywhere. I really like it!Delete
My favorite running path isn't lit either; I can't wait till longer sunlight days so I can run it in the evenings!ReplyDelete
As for the NTC app - I downloaded it several weeks ago when I found it mentioned on a blog but I've yet to try it. My big goal for this half marathon training cycles is to incorporate speed workouts, strength training and cross training. I've start 2 of those, so I guess I better give NTC a try to get the strength training going. Great start to the year Ali!
I definitely like that NTC allows you to do the majority of your training at home, but still feel real results. I was SO sore after this workout for two days!Delete
I have never heard of the Nike Training App....could you maybe do a review or tutorial on it? It sounds really interesting!!ReplyDelete
My first workout of the new year was on New Year's day - surprisingly! I went to the gym with Gunshow and his buddy! Whoop!!!
I'll definitely do a post that focuses more on NTC and how to use it. Hopefully going back to work allows me some time to put it together this week haha!Delete