Tag: garmin

Joe’s Sunday Boot Camp week 1

58 and sunny in Silver Spring today.  I had to take advantage of a lazy Sunday and put it to good use. After some quick research on the net (@ Runner’s World reading up on how to get a little faster and stronger in the newest Men’s Health (nice article about Howard Schultz at the end) I decided to put my Sunday (and legs/arms/body) into use. Here’s the routine I tried out:
  • ~1.5 mile warm up, slow pace (this was the job to the track)
  • 16X 1/8 mile alternating fast pace/slow pace
  • 5X the following circuit with 60 second rest between circuits
    1. 60 seconds jumping jacks
    2. Spidey-ups (to exhaustion)
    3. 15 reps reverse lunges ea. side
    4. 10X squat thrusts
  • ~1.5 mile cool down (the run home)

I ran to the local high school which had a 1/4 mile(?) track which I split in half and ran alternating fast/slow 1/2s for a little more than 15 minutes.  The fastest “lap” was about 41 seconds and the slowest “fast” about 50 seconds (definitely room for improvement and I’m glad I had my Garmin to keep track of the lap times for me).

After the run I slipped right into the circuit/strength training.  I did about 10 each set of Spidey-ups which were pretty tough after the jumping jacks.  All in all though it was fun and flew by.  The jog home through downtown Silver Spring was a nice cool down.

Grand total: 1:15:00 and I was dripping with sweat.

Note: there is also a soccer goal (sans net) setup in the midfield of the track, works great for pull-ups and chin-ups (maybe next time).