Xtend barre class -
Ran on TM -
I took the past two days off… LIKE A BOSS. I didn’t leave the house, I didn’t shower, and I sure as heck didn’t change out of my give up pants.
So this morning I was ready to work it out. I was focused, determined and had my eyes on the prize… I was basically Taylor Swift looking for fresh meat her next boyfriend.
If you need to take a rest day, take a rest day. Otherwise, make the time, get your rear in gear and go sweat.
Motivational speech of the day, done.
2/sorta 3 Reader Questions
Sarah asked what type of eye makeup remover I use; she’s looking for a remover that works well especially for sensitive eyes…
I have Clean & Clear’s soothing eye makeup remover. I think I got it for free with a face scrub or something, but it works great for me. Then again, I don’t use eye makeup remover all the time either. If I wake up with eye makeup on, I’m like, Score! Less to do today!
Any reader suggestions for easily irritated eyes?
I’m often asked what mascara I use for races. I always buy the cheap Maybelline Great Lash and use it for both races and everyday use. I don’t buy the waterproof, just the “Blackest Black” with the big wand. Less than $5 and it works great.
By the way, if your mascara is starting to resemble ashes, you need to throw it out and get a new tube. Every 2-3 months, not 22 years.
If you’re scared of liquid, use a cheap pencil to draw a light “cheater” line first and then go over it with liquid. I do this whenever I haven’t had my 12 cups of morning coffee and my hands are shaky. I bought a Rimmel pencil from Walmart to use for that.
Rebecca emailed and asked how to train for a hilly race if you live in a flat area…
How flat of an area do you live in? Flatter than my jokes fall? Flatter than Kate Hudson? (Well, once upon a time…)
Could you drive somewhere and run hills? If not, hit the treadmill because hill training will make you a stronger runner. And help you not die on a hilly course.
Almost all top runners include hill workouts in their training program. Hill running improves your running specific strength, running economy, running mechanics, power, lactate threshold and aerobic conditioning. It also prepares you for the hills that you run into when you are racing.
If you can get in some hill sprints (short, bursts of speed up an incline) and longer, slower hill repeats, I think you’re golden. If you like simple like me, here’s an easy-to-follow rolling hills workout from fitsugar:
You can check out Runner’s World for additional treadmill workouts including this one:
1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog
Do 6-10 sets.
“You want to run the hill at your 5K race effort, which, in this workout, occurs at just slightly faster than your marathon pace. Increase the incline simultaneously with the speed — do not start your clock until the treadmill is at 6 percent and the speed has increased to marathon pace.
I suggest four to six sets the first week’s workout, then six to eight, then eight to 10. If you were to do this hill workout leading into the Boston Marathon, I think you might even say that the Boston course is flat!”
Check out NCRunnerDude’s blog for a few different workouts as well.
Anyone else have one they want to link up to?
Rebecca also asked what I think of Fergie and Josh Duhamel’s baby news…