Move It Monday: 12 Weeks, Tabata Weights, The “Drop & Run”

by tinareale on February 27, 2012

Pssst…don’t miss the updated info/news I posted for the Best Body Bootcamp! Starts in ONE WEEK!!!

Over the weekend, I took I glance at my training calendar. My races are sneaking up on me! My first race of the year – the Publix Atlanta Half Marathon – is not even 3 weeks away now. My first FULL?

A mere 12 weeks away. TWELVE! It seemed like forever and a year away when I decided to race the Cleveland Marathon. Now it is becoming very real. For some reason, twelve weeks always marks the beginning of a time frame that will fly by. Good thing I’ve been staying on top of that training!

Move-It Monday

How I personally “moved it” last week – to recap my training and hopefully give you some new workout ideas and motivation to kick off your own week.

Monday Feb 20: Full Body Tabata Weights + Spin Class

I have heard about and studied the benefits of Tabata style training. I have tried my hand at it in the past for cardiovascular style drills, but decided to give it a go for a weights workout last Monday morning. I did one tabata interval for legs, chest, back, shoulders, and abdominals.

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In order to do this workout, you will complete each group of exercises as one tabata interval. In order to do the tabata interval, you complete 20 seconds of work with 10 seconds of rest for each move.

20 sec exercise 1 / 10 sec rest / 20 sec exercise 2 / 10 sec rest

Repeat that sequence three more times for a total of 4 minutes per group. Rest 1 full minute before moving to the next group of exercises. The workout should take about 25 minutes. 

It started off feeling a little easy, but by the end I felt it! Plus, I think the 25 minute workout is a plus any time. Winking smile

Tuesday: 6.5 mile run with some running pals

I have said it before and I say it again – I love participating in a running group! A fellow member asked if anyone was up for a run Tuesday afternoon. I said “sure!” and had the chance to run a new route, talk with some wonderful ladies, and watch the miles fly on by.

Wednesday: 4 mile recovery run + Full Body weights

The typical Wednesday combo for me. I did a few group sets for my weight workout. I felt the one leg deadlifts for DAYS after. Deadlifts always kill my hamstrings. I have a love/hate thing going on with them. Or maybe just a hate thing. I seriously hated them by Friday!

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Thursday: 6 miles on the treadmill

I tried out my new Mizuno Wave Riders for the first time on this run. So comfy!

Friday: Ahhhh, glorious rest!

Saturday: Long Run – 12 miles

I think the 12 mile distance has it out for me. It seems like any time I have a 12 mile training run, it is one of my worse runs. My right hamstring still felt a little tight and I was mentally NOT in the game. It took all I had in me to pass the turn to my house and tack on that final two mile loop.

Sunday: The “Drop and Run” 6 miler

I did NOT want to get up Sunday morning and run. But I knew I would lose motivation again after coming home from church later in the day. Leave it to Peter to come up with a genius idea. Wait til you hear this one!

“Why don’t I drop you off on the way home from church and you can run home? You won’t get the chance to lose the motivation and you will have to finish the run”. The drop and run. That is literally what we did.

I’m so glad I have a supportive  husband who helps push me towards my goals. Although I know he secretly got a kick out of dropping me on the side of the road and driving off. It’s okay. I got a kick out of the sunny skies and finishing my 6 miles just as he got the kids down for their naps. I call that a win for me!

Your Turn…

  • What is the craziest tactic you’ve used to make sure you get your workout in?
  • What exercise leaves you sore no matter what?

{ 58 comments }

1 Tara Burner February 27, 2012 at 6:50 am

great tabata
and now seeing everyone’s mizuno shoes i may have to give them a try!

2 Khushboo February 27, 2012 at 6:58 am

I love the sound of this workout- want to bookmark it for when I am done with Body For Life! Way to go on your workouts last week- you’re really clocking up the miles and I have no doubt you’ll nail the half marathon (and full eventually)! I wouldn’t say it’s ‘crazy’, but the one tactic that always works for me is the “If you’re still not feeling it after 20 minutes, you can go home”…I don’t think I’ve ever gone back home!

3 chelsey @ clean eating chelsey February 27, 2012 at 6:59 am

I love the drop and run! There have been many times where when I lived at home that my dad would do that for me on extra windy days. He would drop me off a few miles away so I would only have to run WITH the wind!

4 tinareale February 27, 2012 at 10:29 am

Smart thinking! Especially in Chicago!

5 Lauren February 27, 2012 at 7:04 am

I’ve heard good things about Tabata workouts too. I think the first thing I need to invest in is a really good stopwatch but I’d like to give these a try.

6 tinareale February 27, 2012 at 10:29 am

I just used my phone and it worked fine. I set it on the timer and put it someplace I could easily see it during the moves.

7 Nicole February 27, 2012 at 7:28 am

haha that is an awesome tactic! need to try this tabata workout too!

8 Lindsay @ The Lean Green Bean February 27, 2012 at 7:31 am

hah, that’s an amazing tactic! i’ve been known to park my car in the driveway and not let myself open the garage door which forces me to head out and do my run before going inside and losing motivation!

9 jana @ newly wife healthy life February 27, 2012 at 7:40 am

Ha ha I love the idea of the drop and run! When I get home, it is so much harder to get back out to the gym or out to work out. I have learned that if I don’t want to skip my exercise, I better not even enter that front door.. :-)

10 Heather (Heather's Dish) February 27, 2012 at 7:49 am

i started doing tabata stuff at the beginning of this pregnancy (before i knew i was preggo) and loved it…i can’t wait to pick it back up again! and 25 minutes workouts rock :)

love the drop and run idea too…genius!

11 Jamie @ Don't Forget the Cinnamon February 27, 2012 at 7:53 am

Hahahaha!! Your husband is great :)

12 tinareale February 27, 2012 at 10:31 am

He knows how my mind works and what will work for me, that’s for sure!

13 Meredith @ DareYouTo February 27, 2012 at 8:00 am

that workout looks awesome. Adding it to the list of workouts I hope I someday break out of my rut to do :/

Love the “drop and run” ! Too funny. But youre right – totally gets the job done! Glad you got your run in. The craziest tactic I’ve tried? Nothing too great. I’ve slept in my gym clothes, which just made me extremely uncomfortable the next morning. Never again!

14 Lee February 27, 2012 at 8:11 am

You will kick ass in the marathon, I know it!

I’ve made Jason leave me at the gym so I’m forced to run home (which is 3 miles).

15 tinareale February 27, 2012 at 10:31 am

I’m jealous your gym is only 3 miles away!

16 Tessa @ Amazing Asset February 27, 2012 at 8:16 am

Ahhh that is so exciting it’s so soon :) I know you are going to kick some major booty! Great tabata workout too, so time efficient and perfect for my early morning during the week.. thank you Tina!

17 tinareale February 27, 2012 at 10:32 am

That’s when I did mine. Early morning. :)

18 Lindsay @ Lindsay's List February 27, 2012 at 8:22 am

the drop and run!! love those- then you don’t have to do an out and back – which aren’t my favorites!

19 Heather (Where's the Beach) February 27, 2012 at 8:25 am

Loving Tabata but haven’t used it for a weight workout yet.

20 Cheryl @ Happy is the new healthy February 27, 2012 at 8:26 am

Mmmmm tabata!

One time my car was in my hometown (about 60 miles away) so I had to ride my bike there. It was like 90 degrees out and I legitimately thought I was going to pass out and be left for dead. I almost turned back, but I made it! Yahoo.

:)

I always wanted to do the drop and run! But I am injured…boo…as you know, so it will have to wait (maybe a fall marathon for me?).

21 Ashley @ My Food 'N' Fitness Diaries February 27, 2012 at 8:56 am

nice job on all your workouts!! looks like you’re doing awesome with your marathon training while still fitting in weights. deadlifts never fail to make me sore! i love them for that reason. ;)

22 jobo February 27, 2012 at 9:08 am

The drop and run! That is a great little trick! And you had some impressive runs and workouts this week!! And 12 weeks till your marathon?? damn girl!!! For me, I think it goes down to if I have the workout clothes on or packed, I’m going to work out, because there is nothing sadder than putting away a bag of clean workout clothes that went unused ;)

23 Brittany @ GOtheXtraMile February 27, 2012 at 9:10 am

What a great week of workouts!! How amazing are rest days ? I look forward to mine so much now, especially when I’m training!

24 tinareale February 27, 2012 at 10:33 am

Same here! I can’t believe I used to hate them. LOL

25 Katie @ Peace Love & Oats February 27, 2012 at 9:59 am

Good week of workouts! My week has been thrown off severely, I woke up this morning with some serious heel pain… I’m afraid I have plantar fascilitis. Hence no running today, tomorrow and maybe all week… ahhhhh. The only crazy thing that I do is on Mondays (like this morning!) I’m up at 5am to hit the gym when it opens since I’m away from home from 7:30am to 7pm because of my class schedule.

26 Maggie February 27, 2012 at 10:02 am

HAHA I love the drop and run idea :D I actually think I might use that one someday if my workout is later in the afternoon and I need a little extra motivation!

27 Kinley @ Better Off Barefoot February 27, 2012 at 10:07 am

Love the drop and run! I have often considered doing that in the past but recently for some reason, I have been excited to do my runs! But I am going to store this one in my memory for when my motivation starts wavering again… which will probably happen about oh, two weeks before race day :S LOL!

28 corey @ learning patience February 27, 2012 at 10:10 am

Yea for new shoes! I got my NB 2 weeks ago and I LOVE them…only 5.4 ounces and I swear I’m running faster! :-) Can’t wait to start your Boot Camp next week Tina! :-)

xoxo from Trinidad

29 Cat @ Breakfast to Bed February 27, 2012 at 10:12 am

I think my husband would get behind the “drop and run” just so I don’t backseat drive.

30 Dena @ 40 Fit in the Mitt February 27, 2012 at 10:23 am

No matter how often I do deadlifts or toe touches my hamstrings are sore for days after.

31 Kristy February 27, 2012 at 10:24 am

I’ve gotten up at 4am to complete a 20 miler before work. Talk about starting your day exhausted (but happy)!!!

32 tinareale February 27, 2012 at 10:35 am

Holy goodness! That would be one crazy way to start a work day. That’s inspiring and motivating!!!

33 Gina @ Running to the Kitchen February 27, 2012 at 10:40 am

That is an awesome idea by Peter! No way you can skip out on the run if you literally have no other way of getting home! HIIT and Tabata style workouts usually leave me dying the next day. It took me 3 days to recover after a Tabata style bodyrock workout the other day!

34 Stephanie @ Athlete at Heart February 27, 2012 at 10:43 am

Crazy tactic for working out/motivation: This wasn’t me but someone I knew would drive to the gym on her way to work and lock her only house key in a locker with workout clothes. Then she was forced to go there after work to get the house key and since she was there, she would almost always work out too. I guess it worked for her!

35 tinareale February 27, 2012 at 3:42 pm

I can see that working! How creative of her. :)

36 Jenna@FitForLife February 27, 2012 at 12:05 pm

Time really does fly doesn’t it? Before you know it those 12 weeks will be over, but you will be totally ready to kill that full!! Your dedication is so inspiring, thank you for sharing your workouts. Oh, and those new shoes look awesome! I need a new pair so maybe I’ll try those. Keep up the great work.

37 Annie February 27, 2012 at 12:16 pm

Wow look at you rack up the miles! I wish I could run that much, but since turning 32, my body whines for more rest/less pounding than it did in my 20s. I can completely relate to that tight hamstring because that is something newer that I’ve had to deal with in the last couple of years. I can’t tell you how much more important stretching is for me now that ever to tackle these nuances.

Your hubby sounds absolutely fabulous. Mine only recently started being extra supportive – even pushing me! – on getting my workouts done and making sure restaurants we go to serve healthy foods, but I think it’s because he’s working out now too. I can’t tell how how relieved I am that he is the way he is now versus when he used to throw fits and make me feel guilty when I insist on taking time to exercise and eat healthy (but later confessed that he felt intimidated by my fitness, which made me feel sad and decide to include him more). A supportive husband can make All. The. Difference.

38 tinareale February 27, 2012 at 3:44 pm

He does make such a huge difference for me! Glad to hear yours is supportive of your goals now too. It’s always great to work towards a healthy lifestyle together. :)

39 Lindsay @ In Sweetness and In Health February 27, 2012 at 12:20 pm

Love that your husband dropped you off!! It’s so great when you have someone who knows how to help push you in a way that won’t also anger you! I can’t wait to try that tabata workout when I can exercise my full body again :) .

40 Kelly@Nutrition-Spotlight February 27, 2012 at 12:37 pm

I’ve definitely used the drop and run a couple times in my day! I like it because you don’t do the normal “loop” you may run by starting and finishing at your house. By having someone drop you off a certain distance from your place, you know how far you have to get home, and that once you get there you’re done. the exercise that leaves me sore no matter what is when I do resistance intervals on the stationary bike. I consider my legs one of my best assets because their long and lean, but they aren’t as strong as I think. Using the stationary bike gives me a nice change in cardio, but definitely leaves me with legs feeling like jell-o!

41 Bonnie February 27, 2012 at 12:45 pm

Great workouts, Tina! As for crazy tactics to get moving, I’m normally pretty motivated to move so nothing too “out there” comes to mind…Love the idea of the drop-n-go – that’s what my mom would do after church and run the long way home while we were growing up. :) I have, however, put a workout off and gotten so convicted and antsy that I’ve done it around 10 pm! Probably as crazy as I get. ;)

And I’d have to say lunges and deadlifts almost ALWAYS get me…Congrats on all the bootcamp members – looks like it’s going to be very successful for everyone!

42 Amanda @ Diary of a Semi-Health Nut February 27, 2012 at 12:56 pm

Haha the drop and run is hilarious!! Talk about being motivated to finish the run…lol!

I schedule workouts in my phone and an alarm goes off an hour before. That works most of the time! :-)

43 sarah k @ the pajama chef February 27, 2012 at 1:33 pm

love the drop & run! when i was still living with my parents (or home for breaks), sometimes i’d ride to work/an appointment/errands/etc. with one of them and then run home. it’s a great method to get your workout in and get some variety in your runs. :)

44 Carolyn February 27, 2012 at 2:02 pm

That is too funny. One of my friends did that for his long runs while he was training for a marathon. He had no choice but to go the full distance or he wouldn’t get home.

45 Carol @ Lucky Zucca February 27, 2012 at 2:03 pm

Lunges leave me sore no matter what! And squats. The drop & run is such a fun idea! I’ve never thought to do something like that.

46 Jess @ Blonde Ponytail February 27, 2012 at 2:07 pm

You know I love this workout! And 3 weeks from your half and 12 to your full! Enjoy those mizunos—I’ve heard LOTS of people adore them!! Drop and run–love it!

47 Heather @ Better With Veggies February 27, 2012 at 2:33 pm

Hey – that’s what I had been doing – and it really does work well! =) When I was running home from church on Sundays, I thought it was so funny that I had running clothes under my church clothes. Picking out an outfit was about what would hide my run gear the best. :)

48 tinareale February 27, 2012 at 3:46 pm

I had my sports bra straps peeking through my sweater’s neckline. Quite attractive. Haha!

49 natalie @ southern fit foodie February 27, 2012 at 3:45 pm

I love the drop and run idea! Definitely no way not to finish!

Walking lunges and hamstring ball curls ALWAYS leave me a little sore!

50 Megan @ Fiterature February 27, 2012 at 5:37 pm

My husband and I TOTALLY did the drop and run yesterday! We drove to the Convention Center and he went into the golf show and I ran home! He kept the keys so I wouldn’t cheat! “You’ve got 10 miles. You can either walk or run” I told myself!! That’s some good motivation!!!

So funny – but it works!!

51 Felicia February 28, 2012 at 10:08 am

those shoes~~ amazing!! love the color

52 Shannon ~ My Place In The Race February 28, 2012 at 12:54 pm

LOVE the Mizunos!! I’ve never tried running in them though.

53 Kelly February 28, 2012 at 1:06 pm

HA! Good idea Peter! True story. One year Keith and I were driving to Dallas for Thanksgiving. Dallas is literally 3 hours straight north of Austin on Interstate 35. We hit bumper to bumper traffic about an hour in. There was construction on this crappy highway (it is only 3 lanes across at it’s widest point!!) plus it was a holiday weekend. Literally we went about 50 feet every 10 minutes. SLOW! I was in the middle of marathon training and needed to get in 5 miles that day. I had planned on doing it once we got to Dallas but at the rate we were going I was scared I would lose daylight. So I strapped on my running shoes and jumped out on the highway and ran 5 miles. And the funny thing was I got to finished with my 5 mile run before Keith got there. I ended up walking back to him as my cooldown.

54 tinareale February 28, 2012 at 1:41 pm

That is awesome! I would have loved to see the faces of people in other cars in traffic. Haha!

55 Jen@FoodFamilyFitness February 28, 2012 at 2:37 pm

The drop and run is the best idea I’ve ever heard!!!!

56 Annette@EnjoyYourHealthyLife February 28, 2012 at 4:41 pm

Great tabata workout idea!

Fabulous story of the drop and run! Craziest for me….hmmmm, it’s not all that crazy, but I would get up extra early when we vacationed in Switzerland and run among the cows and animals out in the valleys of the ALPS. Beautiful (but hard b/c of altitude!)

57 Bodyworks Family Sports Centers March 2, 2012 at 7:23 am

You a had a great training week. Thanks for sharing the Tabata work out. This is great for those who have limited time but would like to maximize their work out. Good luck to your race.

58 allpointswhole March 21, 2012 at 11:05 am

Thats awesome Tina!

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