Skip to main content

Double Workout Day!

I started out the day with some speedwork! I tried working out on an empty stomach, straight after waking up. And I was fine, thankfully. Nice to know I can handle it, it really helps to beat the heat here in Georgia in the summer! Here was the workout for the day (planned/actual)

1.5 mile warm-up, easy pace
1200 meters: 6:02/6:01
1000 meters: 4:59/4:59
800 meters: 3:58/3:49
600 meters: 2:57/2:49
400 meters: 1:57/1:49

All with 200 meter rest in between (I walked!)
I had a tough time hitting those first long intervals--they are TOUGH! I'm used to running shorter intervals, around 400 meters. It felt good to work really hard though. My legs are feeling it. If you're wondering how I remembered all those distance and paces for the workout? Like this:


Worked during the day to make time for a great afternoon hike with a friend! She took me to a beautiful little waterfall and walk along the creek, beautiful! Legs were a little sore but it felt nice to stretch out after the workouts--and who could pass up stunning sights like these?



We sat up at the top of one of these waterfalls and chatted for a good hour before we headed home. So peaceful and calm, we didn't see a single person the whole hike. 

My feet peeking out from our seat atop the waterfalls!
The distance of the hike was only 4.5 miles, but it was a great addition to the morning's 5 miles. Haven't had a double workout in a long time--I like them!

Do you ever do two a day workouts? Love them?
I usually don't have two a days. If I do, it's cardio for one and strength training or yoga for the other. Once a week it might be nice though. Followed by an easy/rest day, of course!

How do you keep track of what your workout should be for the day--on paper, on garmin, just remember the stats?
Usually my workouts aren't too specific, or I make them up on the fly. But writing them on my arm really worked, and forced me to focus on the paces and keep up the speed! I think I'll keep doing it for speedwork. 

Comments

  1. I do double days about 5x/week. It's the only way to get in running-biking-swimming-lifting. I think if it's what you need to do to support your training/race goals, it's just a fact of life.

    ReplyDelete
  2. if i have specific goals i use my garmin, but most of the time I just go out and run and make up my goals as i feel it

    ReplyDelete
  3. Nice hike!

    I usually do a brisk walk every day - so that would be in addition to whatever else I do. Does walking count?

    ReplyDelete
  4. Hey Vanessa,

    Great workout and good idea to remember your plan.
    I occasionally do doubles, usually a run and mountain bike or run and weights/cals.

    I record all my workouts on a clipboard-old school, I guess. I usually write them down right after the workouts so I don't forget the specifics.

    Great pictures from that hike, especially from the top of the waterfalls. Nice!

    Ken

    ReplyDelete
  5. Looks like a great work out. Majority of my runs are saved on my garmin. Sometime I'll scribble on paper if I'm doing intervals on the track. Or I will write on my arm too. lol

    ReplyDelete
  6. Looks like you had plenty left at the end there - so way to bring that workout in :).

    I've tended to be pretty lax with "doing whatever I want" speedwork, but lately I've been finding workouts online and taking paces from this random RLRF calculator. It pushes me faster than I woulda gone otherwise so I'm sticking with it!

    ReplyDelete
  7. way to go on the speed work! And that hike looks super pretty. I love just getting out into the woods for a bit!

    ReplyDelete
  8. Nice job on the speed work!!!

    I love 2-a-days! I like splitting weights and cardio into two separate sessions so it doesn't seem so long!

    I keep track on both my Garmin and paper. If I'm training for something, I like to cross workouts off my schedule!

    ReplyDelete
  9. I usually do a double once or twice a week but usually one of the workouts is an easier type of workout.

    ReplyDelete
  10. I'd work out twice if I had a view like that every day :)

    ReplyDelete
  11. That's an awesome two-a-day! Nice job!

    ReplyDelete
  12. great workout! i usually just do cardio + strength once or twice a week. i'm always exhausted though :)


    Sam @ fitness food & faith

    ReplyDelete
  13. Great speedwork, looks a lot like what I did on Tuesday. Rockstar!

    ReplyDelete
  14. Great job with the speedwork! You killed it!

    ReplyDelete
  15. Great speedwork!! I haven't done doubles in a long time either, but I pulled one out on Tuesday this week - I did almost 6 miles (easy) in the early AM and an hour or so of bootcamp after work...they really work you out and make you feel accomplished - I think I might work some more into my schedule!

    ReplyDelete
  16. Awesome job on the speed work - long intervals are tough!!

    LOVE LOVE double (or triple, hehe) days!

    ReplyDelete
  17. Awesome workout girl! You smoked your goals. The pictures from the hike are gorgeous and 2 a day workouts are great once or twice a week. I love a nice little shake out run after a long stressful day at work.

    Have a great weekend!

    ReplyDelete
  18. love your split creativity! your adventurous and scenic hikes make me jealous, the only view i get around here are crazy homeless people and traffic.

    ReplyDelete
  19. I'm a big fan of two-a-days, though I usually only think of them as two-a-days when I'm doing two runs or two rides. Doubling up with a ride and a run or a run and strength/core just feels like par for the course.

    ReplyDelete
  20. I always think about doing 2-a-days and then never end up being able to do it because of life getting in the way! lol Sometimes I wished I worked from home, there would be so much more time for working out lol

    ReplyDelete
  21. If I had a view like that, I would run everyday! Where is that from....reminds me of when the hubby and I went to Rocky Mt. National Park in June *sigh*.....if we could only go back!

    ReplyDelete
  22. Ha, I write my workouts on my arm too!
    Love the waterfall pics - what a gorgeous view for hiking!

    ReplyDelete

Post a Comment

Popular posts from this blog

Race the Bar 5k Recap (AKA: A Personal Worst!)

Do you remember a few weeks back, when I was all braggy about running in Florida in February/March? Sunny mornings around a lake with a light breeze off the water have turned, cruelly, into humid stretches of time where I am humbly reminded of my own limitations. You guys, I see these gazelle-like creatures, men and women alike, who prance on my running route with compression socks, a soft glow of perspiration at their brow. It's beautiful. It's also a harsh reminder that I am not them. I am currently running in the thinnest, smallest items of clothing I can without offending anyone (shirt stays on, people). I dare not step outside without some awful visor or wide-brimmed hat. When I hop in the shower after a run, my face is a deep crimson that causes my husband to voice his concern for my general well-being. Have I mentioned this is what happens after my easy runs, with a few walk breaks thrown in? Yeah. It's humbling. Now, I'm not complaining. It's beautiful

1st Wedding Anniversary--Celebrating with Chocolate!

One year ago today, I married the love of my life. And I couldn't be happier! In celebration of our very first anniversary, here are some pictures of our favorite moments together: Our first trail race together Hiking together in GA And of course, our wonderful wedding in Hong Kong. We both decided to keep things very simple, with a casual ceremony with a few friends and family and then lunch at the Mandarin Oriental. Exactly what I wanted! With our parents after making it official! Our entire wedding party. Just family and dear friends! Goofing around with my garter at the reception lunch! You think you know what couples do after they get married? You know, their first night at man and wife? If you guessed eat ridiculously delicious chocolates in their bed at the Grand Hyatt, you're right.  Oh, I haven't changed. One year later and I still celebrate with sweet things! Thanks Tim, for being a wonderful husband. I love you!

Brace Yourselves: Cuteness is Coming

One of the hardest things about moving, for me, was wondering how the cats would adjust each time. Although our cats are super travelers at this stage, I feel really guilty every time we have to pack them up and force them onto a plane. I remember my grandma telling me years ago that when she moved with a cat, they put butter on their paws. That way, the cats spent the first day in a new house licking their paws to get them clean, and that was enough time to lose the "smell" of the old house. I love that story, and I wish the same principle applied to longer moves. Anyway, that's a super long intro to say that for the fellow cat ladies out there, our three fur babies are insanely happy in this jungle gym of a home here in Florida. It's warm, there are plenty of sunny spots to curl up a take a nap, and they have lots of room to spread out. Despite the space, of course, they still usually want to take a nap on my head at night. Obviously. They also love climbing on ou