The Time Crunched Athlete | workouts

50 Bodyweight Exercises – Greatist.com

Don’t think you can work out because you don’t have equipment? Here’s a list of 50 things that you can do without any gear! Don’t think that sounds like much of a challenge? Give it a try and you’ll be surprised!

The list can be found here.

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Workout Wednesdays – Mini Circuit Training

Workout Wednesdays are where I post individual workouts that are tailored to fit into a 30min window. The idea is that these are short enough to do during a lunch hour with time for getting ready before and a quick shower afterward. Workouts will include as many sports as I can come up with and if you have any suggestions for new workouts or sports, please let me know in the comments or e-mail!

This week’s workout: Mini Circuit Training

Equipment Required:

  • Running shoes
  • An open area to lift in
  • Somewhere to run in the same area
  • Stopwatch or other clock with seconds
  • Free-weights or medicine ball Continue reading »
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Workout Wednesday – Go Lift!

So this week for Workout Wednesday I suggest you hit the gym. This could be a company weight room, some free-weights at home or an actual fitness center. Be sure to cover all parts of your body when you lift. Focusing only on one area will give you good results there, but you’ll end up strong in one part and weak everywhere else. To get a good, all-over fitness, focus on hitting as many areas of your body as possible.

I lifted yesterday and did bench press (arms/chest), squats (legs), crunches (abs/core), calf raises (lower legs), tricept pulls (upper arms) and crossovers (arms and back). When trying to be in shape for running, cycling, swimming or any other sport, you don’t want to just focus on a single area. When swimming, you need your whole body. When running, a solid core and upper body helps keep you steady. When cycling, you’re pushing hard with your legs, but your core and abs are doing work too.

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Workout Wrapup July 15-21

As a way to try to help show how I take advantage of opportunities and try to live out this idea of fitting fitness into tight spaces, here is a quick look at my week of working out.

Monday: Medium Ride

  • Distance: 22mi
  • Time: 1:15:44
  • Avg Speed: 16.7mph
  • Description: This was a fun ride around the lake again. The Coach and I decided to meet up to ride together for part of the trip so I left earlier and headed around the lake while she got home from work and came up the other side. We met up just about 16mi into the trip and rode the rest of the way home together. It was a nice time to be out and the weather wasn’t bad at all.

Wednesday: Short Run pushing the kids

  • Distance: 2.6mi
  • Time: 29:24
  • Avg Pace: 11:25/mi
  • Description: This one looks worse than it was. It was actually a serious workout for me! The twins were home from daycare for the day so I decided to push them in our jogging stroller, all 60+lbs of toddler and trailer. Not only that, but I was feeling pretty lousy that day anyway so I hadn’t wanted to go but they insisted. The Coach later remarked that she “trained them well” when I told her they pretty much forced me to go. It was especially slow because we made a detour to the pharmacy and I walked part of that since it was regular streets and we had to wait at lights and all.

Friday: Pool Swim

Distance: 1,000yd

Time: 19:39

Avg Pace: (Forgot my watch so I don’t feel like calculating it manually)

Description: I really wasn’t feeling this swim, but I knew I needed to get in and do it regardless. So I pretty much jumped in and went straight up for the 1,000yd. Not pretty, but it works.

 

So another ok week. This wasn’t as bad as some recently, but it was pretty busy and I wasn’t able to do as much as I wanted to. Next week is my taper week before my race, though, so I’m pretty excited about that!

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Workout Wrapup July 8-14

As a way to try to help show how I take advantage of opportunities and try to live out this idea of fitting fitness into tight spaces, here is a quick look at my week of working out.

Sunday: Long Ride

  • Distance: 23.2mi
  • Time: 1:20.43
  • Avg Speed: 17mph
  • Description: So Saturday I had a really rough non-run. My side was sore and I didn’t get anywhere. So Sunday rolls around and The Coach decides that I really need to get out and go for a ride. When she says go, there isn’t a whole lot of questioning, I just have to go. So I hopped on the bike and went off on a ride around a local reservoir, a route I haven’t been able to go on in at least a month or so. After my frustrating day it was really exciting to get out and do a nice 23mi at 17mph. My Garmin creates a new lap every 5mi and I had some that averaged almost 18mph! Needless to say, when I got home, I felt great. It was just what I needed to get focused back on my training.

Monday: Short Run

  • Distance: 3.2mi
  • Time: 27:52
  • Avg Pace: 8:49/mi
  • Description: After my longer ride the day before, I didn’t want to push my distance too much. So I went for a 5k run in the morning. It felt good, not as fast as I would have wanted, but it felt good.

Tuesday: Pool Intervals

Distance: 1,800yd

Time: 32:42

Avg Pace: 1:55/100yd

Description: I got in the pool a little ahead of The Coach and got in some longer intervals. Then when she got there we decided to keep doing longer sets of about 300yd each. We did 100yd kicking (which I’m HORRIBLE at) and the rest was either free or pulling. It wasn’t as fast as I would want it to be, but a lot of that was because of two days of working out harder before.

Thursday: Long Ride

  • Distance: 25.9mi+20mi
  • Time: 1:30:13+1:18:59
  • Avg Speed: 17.2mph+15.2mph
  • Description: Part of my job is to help set up an outdoor event about 20mi North of the city. So I decided last year to go ahead and ride my bike there. I decided to do it again this year and this year the ride up was great with an awesome 17.2mph average speed, even including 1.5mi of gravel! I wrote more about that adventure this past week so you can read about it here.

Friday: Open Water Swim

  • Distance: 1.1mi
  • Time: 36:55
  • Avg Speed: 1.8mph
  • Description: It’s been a while since we swam open water! It’s always fun and always a challenge so it felt good to be out there. This time it was a bit choppy so we had a lot of fun plowing through waves. We wanted to go a little farther, but time prevented us. My race is a 1500m swim, which works out to about .93mi so I still did farther than I need to for the race. Last year the race was wetsuit legal, so maybe that’ll happen again.

So it was a good week overall. I was able to get out and do a lot more than I have been recently, a big part of that was with the long ride on Thursday. The race is coming up soon and I feel more ready for it than I did last year!

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