First day of sprints!

So last night was my first day of phase 3 in Jamie Eason’s 12 week program.  Because I had done two workouts on Monday (Legs & Back/Rear Delt/Cardio), I knew I had to re-arrange my LiveFit program so I wouldn’t do legs again.  Im still SO So SO sore from Monday’s double workout.  I didn’t want to overtrain my legs, so I swapped the days around and did Day 59 – Chest/Shoulders/Abs/Sprints.

Holy shiznit that was a tough workout.  It’s unlike any from the past 2 months.  It was intense!!!

Here’s a look at what I did….

I felt like the workout never stopped! With all of the supersets + Active rest, I was pretty much always doing something.

The weight training/plyo portion took me about 45 minutes.  The cardio piece took 30.  In total, I was working out for 1:15.  Pretty good for the workout I had!

The cardio in this program is now sprints.  I cranked up the treadmill to 8.5mph and let loose.  Every 30 seconds I would jump on to do a sprint.  My heart rate was always in the upper 170s when doing this program, so needless to say it was a hard one.  I’ve never had 30 seconds go so slow and so fast in the same workout.  I never felt like it was enough time to rest inbetween sprints, but during the sprints, it was the 30 seconds from hell.  The last sprint I jumped up the speed to 10.

I ended up burning almost 700 calories in total.  Here is a snapshot of my cardio.  The pace is so high because half of the time I was resting in between sprints. A 8.5mph pace is about a 7 min mile pace.

20111207-090143.jpg

20111207-090150.jpg

Back in the days before this program, I used to do HIIT (Interval Training) all the time, but I would always do one minute run, one minute walk.  Usually I’d set the run to around 7.  Either I’m really out of shape right now, or these sprints were a real challenge.  Hopefully they get easier!

20111207-090157.jpg

I was soooo sweaty afterwards! I turn into little miss red face every time I do cardio. I hate that! It’s happened to me my whole life, so it’s nothing new.

20111207-090204.jpg

For dinner, I stopped by the grocery store and loaded up everything at the salad bar into one delicious salad.

20111207-090212.jpg

Then I baked up some Salty Kisses (Recipe Here) and stole about 4 of them.  SOOOOOO GOOOOOODDDD!

20111207-090249.jpg

I’m incredibly sore today.  I hope I can make it back to the gym today.  I didn’t know sprints could leave me so sore but I guess it makes sense since I haven’t challenged my body like this in a long time.

5 thoughts on “First day of sprints!”

    • No, you actually just set it to 8.5 (or whatever speed you want) and let it go. You jump off to the sides after 30 seconds and then jump back on. You do that for 30 minutes. Just keep an eye on the time.

      Reply
  1. Hi! 🙂 Loving your blog. I have to tell you tho.. I AM totally another one of those girls who gets beet red every single time I do cardio! I know people think I am going to die, but I’m not .. it just happens. It can be so embarrassing sometimes. So know that you aren’t alone! I wish we lived close together so we could go to the gym and be little red faced fit girls together! hehe! Keep up the awesome work!

    Reply
    • Thanks Sam! I love when I see other red facers at the gym. It makes me feel like I’m not alone 🙂 It probably doesn’t help that I wear a red winter jacket usually when I leave the gym too. I’m sure that emphasizes the redness. Oh well..I’m not there to look pretty, right?!

      Reply

Leave a Comment