Today I decided to do some intervals on the treadmill then hit legs and triceps. For the run, I started with two miles at a 9:13 min mile pace then I did a drop type of intervals (not sure what you'd call it exactly and not sure I'm going to make any sense explaining).
I went with 8:34 min mile for the speed part and 9:31 min mile for recovery. I started with 2 minute intervals (2 fast, 2 recovery), then dropped in 30 second increments down to 30 second intervals.
So a total of 10 minutes worth of intervals. I went ahead and finished out the last .3 mile at an 8:57 pace to round out the mileage to 3.5.
I thought this was a good interval run to do before legs because the amount and time of intervals was much shorter than what I did Tuesday or what I did last week. I wanted to get in speed work, but didn't want to completely fatigue my legs before weights.
As I did last week, I wanted to focus on the quads today then hamstrings on Sunday. I like splitting the legs into two workouts because they aren't nearly as sore as working all muscles, and I feel like I can focus on more specific weaknesses and imbalances. Since I didn't get in triceps before spin yesterday, I did add them to today's workout.
All sets were done 3 times but the number of reps varied so I am adding the reps per set to the side of each exercise this time.
Barbell squats - warmup set of 10
Barbell squats - 8
Plie squats - 8
Double-arm overhead triceps extension - 8
Swing lunges - 6
Double-arm kickbacks - 10
Alternating squat with front kick (dumbbells) - 10
Calf raise - 15
Triceps dips - 12
I did some brief ab work at the end and that was that.
K.I.S.S. Stir Fry Dinner
Tonight I had originally planned on making burritos. I realized we were out of Daiya Vegan Cheese though. You gotta have cheese on burritos right? Then I started to search for some vegan queso recipes. I have two, but was hoping to find one that was easier (mine use a cashew cream base).
Then I realized that I was making things complicated. When it came down to it, I didn't really want to stand in the kitchen and make a queso. Not only that, but I started thinking I'd do enchiladas instead, so that would mean making an enchilada sauce. I had all these brilliant ideas going on, but I did myself a favor and stopped.
I can make that on the weekend when I have more time, when I haven't worked 8 hours plus worked out. Instead, I used leftover rice, frozen veggies (plus fresh mushrooms), tofu, jarred sauce and made a stupidly simple stir fry.
And you know what, it was perfect. The only thing I sort of did special was to use the sauce, soy sauce, OJ, and some PB2 to marinate the tofu in. Other than that, I took the easy way. While I love fresh veggies, frozen veggies work perfectly in stir fry. So, another simple dinner on the books this week.
Daily To-Enjoy List:
- Interval run
- Easy dinner