10 Kay Fit
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09/06/2020
I had a really hard time wanting to post the past few months. I had a biking accident and my running went from awesome to nothing to barely anything. Yesterday I did my first trail run. I was slow and had to walk a lot but by the end, with my face covered in salt from my sweat, I felt like a real runner again. I have one last "first" which is working out with weights again then I'll be just like I was before. Only not. Because things change us. 2020 has changed me from a global level to a personal level. I hope it makes the content I bring you all the more better for it. Are you still on this journey with me?
05/31/2020
So I ran 8 miles in my apartment (no treadmill)...
Running 8 Miles in My Apartment: Part One “I think I am going to run now!” Cue claps of thunder and flashes of lightning. It never fails that after I have taken all my off days for the week and waited until the very last hour to go for a r…
05/21/2020
Nothing like a new outfit to make your run a little more fun (and distract from the bright white of your elbow creases)!
I've been coming to the sad realization lately that all the running clothes I've had from high school and maybe even before are in need of replacement.
Most importantly, hanging on to worn out sports bras is not doing me any good.
So I grabbed a new outfit from yesterday just in time for my long run today!
My shirt and sports bra are both Nike but my shorts are from which is a first for me. I'm always happy to try out new brands and I'm so happy my store is now carrying them, because they were great!
This run was fueled by:
@ Littleton, Colorado
Got another nifty workout video just in time for track Tuesday and workout Wednesday! I'm still testing a lot of stuff out so let me know what you think!
Workout Section A (all 4 sets with 45 seconds rest)
Upright Row x15
Split Squat x8 each side
Chest Press x15
Workout Section B (alternate exercises, rest only if needed)
Start at 10 reps and do 1 less rep each set until you reach one.
Kettlebell swings x10, 9, 8...1
Knee raise with bicep curl x10, 9, 8... 1 (each side)
Workout Section C (for injury prevention)
2 sets (rest as needed, alternating exercises)
Clockwork reaches (one leg up: tap 10, 12, 2, 2, 12, 10 with both hands) then 2 knee to elbow crunches (both sides)
Foot domes (scrunch toes in really tight) hold for 30s (both feet; you can do one at a time if you need to)
Let me know what you think so I can keep improving! I'm going to start making my requested videos next week, but feel free to leave more requests for me!
05/06/2020
I want to know: what questions do you have about running?
I'm well on my way to another 50-mile week, and I'm super excited for races to start up again when it's safe. But while I'm doing my best to perfect my training, how can I help you fine tune yours?
Woo that took forever! I was really hoping to get this video out earlier today, but maybe you can follow along in the morning for This is my first attempt at this type of video so have a lot to improve on. If you like this format or have questions regarding the workout let me know in the comment section below!
Workout:
Warm-up of your choice
3x10 overhead press with 1 min rest
3x15 glute bridge (5 each way or do one full set of each) (weighted, banded, squeeze) 1 min rest
3x10 banded seated row (I used a 4.2.3.1 tempo) 1 min rest
3x8 bear squats (I used a 5.0.1.1 tempo)
3 round circuit of:
10x burpees
10x plank saw
2x fast feet each direction (Optional 1 min rest between rounds)
3 sets or rounds of:
30s hollow hold
30x suitcase crunches (assisted or unassisted)
If you do this workout, let me know what you think! Do you want to see more like this or in a different format?
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