In and out workout

Morning friends! How’s your week been? I can’t believe August is almost over! If you’ve been following the August calendar for your workouts this month and would like a similar one for September, please let me know. I can have it ready to go and up by Sunday morning.

This week, my workouts have actually gone as planned, with no major changes. One thing I’ve noticed about running, is that it usually makes me SO much hungrier than I usually am. Dinner had 3 parts last night, including the complementary wine/dessert πŸ˜‰ 


Smoothie  1 of 1

(chopping/cooking sounded miserable since it was late, so I figured a smoothie would hold me over until I was ready to make something else. It had banana, almond milk, carob powder, spinach, chia seeds and frozen berries)



(turkey, cucumber, Marcona almonds, balsamic)

Wine and a brownie batter bite. It quelled the beast.

We had track practice last night, and it killed me in the best way possible.

Got to take the new Brooks for a spin:

New brooks

and we did Fartleks. It was my first time doing any type of interval in a group running setting, and as usual, I pushed myself harder than I would have on my own. We warmed up and then did Fartleks for 35 minutes. The coach would use a whistle to indicate when we could jog, and when we needed to pick up our pace to race pace or faster. Here’s the kicker: we had NO idea how long the intervals would be. After a little while, I figured out the method to the madness. The intervals got longer and longer, until the fast-paced portion was about 5 minutes long, and then decreased. The rest times were all over the place! It definitely kept me on my toes, and I stuck with my group of similar pace runners. After the 35 minutes, we cooled down, and for the total workout, I covered 5 1/2 miles.

During the run, one of the girls and I were talking about how amazing it is for the body to adapt to changes, like faster speeds, hills and higher distances. One of the reasons I enjoy running is that it gives me a measurable goal to work towards. I Zumba-ed yesterday, but I have no idea how hard my Zumba workout was compared to previous classes I’ve taught (besides perceived exertion). There’s a beauty to that, since you take out the science and calculations and can just enjoy being present in the workout, but I also appreciate the ability to track measurable improvement over time. I’m excited to see how some track work and running with the group impacts my fall and winter races. The girl I was talking to has been running with the group for a year, and has taken 18 minutes off her time! Pretty amazing.

This morning, I wanted to share a circuit that I did the other day. The Pilot has been flying nights, so I had about 45 minutes to get to the gym and back since he needed to leave for work.

In and out

Time for work, then girls’ night tonight. It’s book club, but the whole “book” thing is optional. πŸ˜‰



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  1. Alexandra on August 29, 2013 at 11:17 am

    Your recent posts about your new running group have really inspired me to search for one in my area. I love running but I truly have not improved in years! I seem to always stick to a comfortable pace and a distance I have mastered and zone out to my iPod. Joining a running group would be the perfect way to push myself and see improvements!
    Loved the August calendar! I followed it pretty closely and would LOVE a September calendar if it isn’t too much trouble – thanks πŸ™‚

    • Tom T. on August 29, 2013 at 4:26 pm

      I couldn’t agree more. I hear about your running group and feel like it could help me so much. Just need to get motivated to find a group, I know this is weird but track practice sounds fun!

  2. Ashley V on August 29, 2013 at 11:27 am

    I’m with Alexandra…I’m tempted to find a running group but still totally nervous and self-conscious about the idea of it! I have those exact shoes, and I’m in love with them! I really enjoyed your summer shape up but didn’t manage to do the August calendar. When I’m training for a race (an October half) I tend to get hyper focused on running and only do 1 real day of cross training. I usually run 4 days (1 day is always a hill challenge and 1 day is my long run), so with 2 rest days, I don’t have a lot of time for anything else. I love the workout ideas though, so I’m sure I’d benefit from a September calendar by spicing up my cross days.

  3. Emily @ The Good Era on August 29, 2013 at 11:29 am

    That sounds so awesome! I bet you work/run harder not knowing. I always anticipate the next interval and slow myself down a few seconds early. Really interesting!

    I have the same pair of brooks and love ’em! What did you think?

  4. Holly @ EatGreatBEGreat on August 29, 2013 at 11:33 am

    Those Fartleks sound intense, but I do agree changing up your workouts and “shocking” your body like that is definitely a good thing! Love this workout too! Thanks for sharing it!

  5. Amy @ The Little Honey Bee on August 29, 2013 at 11:42 am

    I definitely need to make your cashew brownie batter bites! Look delish. I’ve also found I’m wayyyy hungrier since I’ve been running more. I run in the morning and I want to eat everything in sight for the whole morning. Oops!

  6. Pinky on August 29, 2013 at 11:45 am

    I’ve been running Fartleks since I was young because my mom ran marathons all the time. They totally stink in the best possible way. Doing them in a group sounds like a fun challenge.

  7. Ashley @ Life and Fitness on August 29, 2013 at 11:50 am

    Since I’m not a hardcore runner I don’t ever track the progress. Whenever I feel like running I go. I prefer not timing it because I love running without any distractions.

  8. Karen @ Runner Girl Eats on August 29, 2013 at 11:50 am

    I love these running group posts. I need to get back in touch with the one I joined last fall. I miss the fun of running with others!

  9. Alisha @ Alisha's Appetite on August 29, 2013 at 11:51 am

    I’ve recently became a regular in a 2 a week bootcamp and can’t believe how much more I push myself in a group setting! I’ve come to love cardio classes (I still like to lift on my own, though). Crazy that you covered that many miles in such a short amount of time!

    • Fitnessista on August 29, 2013 at 11:57 am

      I love to lift weights alone too πŸ™‚
      The whole workout (w warmup and cool down) was about an hour 10 min

  10. Megan (The Lyons' Share) on August 29, 2013 at 11:53 am

    Ahh yes, runner’s hunger. One of my favorite parts about running :). Good for you for sticking with the interval and speed work – it’s soo helpful but soo hard to make yourself do it without a group!

  11. Alyssa on August 29, 2013 at 12:04 pm

    Definitely post a September calendar, please! πŸ™‚ I loved following the August calendar and I REALLY loved the Awesome August workout! I am going to be incorporating that into my rotation more often!

  12. Lucie@FitSwissChick on August 29, 2013 at 12:10 pm

    Good for you that it works so well with the running group!
    That circuit soumds like fun – I love short and intense workouts!!

  13. Jackie on August 29, 2013 at 12:17 pm

    Ohh cool workout! I gotta try it!

  14. mary @ minutes per mile on August 29, 2013 at 12:36 pm

    i started doing speed work when training for my second marathon… and shaved 20 minutes off my race time! it really does wonders. happy running!

  15. Cara on August 29, 2013 at 12:36 pm

    Since I have been incorporating more HIIT into my workout (thanks to you:)) my running has improved tenfold!! I actually enjoy running now where before I would choose anything else! I have been really liking the August workout calendar. It’s been a great reference and reminder to switch things up and challenge my body!

  16. Melissa on August 29, 2013 at 12:53 pm

    I personally would love a September calendar. I haven’t been following it to the letter but it’s a good guide for shaking things up. Another fan of the “Awesome August” workout too–I love all of your various circuits and often go back to the Fitness page/old “Shape Ups” to keep my strength training fresh and interesting.

  17. Ashlee@HisnHers on August 29, 2013 at 12:56 pm

    I saw your comment on Instagram about this workout, so I did it that night…It was awesome! My booty is still sore. Those one leg deadlift, row, curl combos killed me!

  18. Allison on August 29, 2013 at 12:58 pm

    I’m about to wrap up the Awesome August workout with a run tonight and yoga Saturday, so I would absolutely love a Super September calendar as a great guidleline. I have thoroughly enjoyed every workout and trying new stuff. It’s been amazing to see my strength improve. Thank you!

  19. FitBritt@MyOwnBalance on August 29, 2013 at 1:01 pm

    I used to do Fartleks in field hockey and they were always my favorite runs. I don’t know why but I thought they were fun. Maybe because I actually got to go slow for a portion of the run? Haha. I’m jealous of your book club! I want to join one but my friends here don’t read as much as I do!

  20. Anna @ Fitness Γ  la Anna on August 29, 2013 at 1:01 pm

    I have to admit, I had never heard of ‘fartleks’ before, but it sounds so intense! I definitely want to search for a running group – I have a little women’s group that I go running with once or twice a week at lunch time, but this is a pretty easy-going run. I find I push myself way harder when I’m working out with others, and I think this would be a perfect way to run a bit faster!

  21. Lauren @ Sassy Molassy on August 29, 2013 at 1:03 pm

    I always find fartleks really fun compared to normal track workouts. That being said, all track workouts are a real beast until they are over. Then I love them and am so happy I did the workout!

  22. tracy on August 29, 2013 at 1:05 pm

    Hi Gina! What kind of Brooks are those? I’ve been wanting to get a new pair of running shoes!!

  23. Christina @ The Beautiful Balance on August 29, 2013 at 1:06 pm

    That workout sounds like a booty burner! I would love to try it, I love the idea of not knowing what is next and how long the rest period is!

  24. Janine on August 29, 2013 at 1:25 pm

    How do I get added to the workout calendars and shape up dates? THANK YOU! LOVE Your site!

  25. Deanna on August 29, 2013 at 1:26 pm

    I would like to see the September calendar. Thanks!

  26. Meggan on August 29, 2013 at 1:42 pm

    I would LOVE a September calendar. I really enjoyed the August one but was traveling a lot and couldn’t stick to it as much as I wanted.

  27. Erin @ Girl Gone Veggie on August 29, 2013 at 1:46 pm

    That smoothie looks so good! And the glass you have it in is so pretty! I love decorative dishwear.

  28. Elyse @ Lizzie Fit on August 29, 2013 at 2:28 pm

    I love your workouts. I still have a bunch of screenshots on my phone or saved in my photos from SSU’s and random posts past. Keep em comin πŸ™‚

  29. Jennifer on August 29, 2013 at 2:30 pm

    Great job on your speed work, Gina. When I was running, I added track speed work and hill workouts for 6 months, and shaved 18 minutes off my 1/2 marathon time. It’s amazing. Would love to see the September calendar. Thanks!

  30. Heather @ Housewife Glamour on August 29, 2013 at 2:36 pm

    I love that you are a part of a book club! I need to find something like that where I live. Have fun tonight (with and without the books!) πŸ˜‰

  31. Jessica on August 29, 2013 at 2:38 pm

    Sorry about my rude comment the other day, I feel really bad, I really admire u all and the accomplishments you’ve had all these years.

  32. Mackenzie on August 29, 2013 at 5:18 pm

    I think I blocked out the memory of fartleks from my high school track days… killer workout! Your running group sounds fantastic.

    And PLEASE bring back the workout calendar for September. Have had so much fun following it this month!

  33. Jenn on August 29, 2013 at 7:21 pm

    Your August workout was awesome. I love having rotations that are easy to follow. Keep them coming.

  34. Naomi on August 29, 2013 at 7:22 pm

    I would love a September workout! I didn’t really follow along with the August one, but I have in the past and really enjoyed them! πŸ™‚

  35. Lindsay McElwain on August 29, 2013 at 8:26 pm

    I haven’t been following the Awesome August calendar exactly, but use it on days when I’m not sure what to do to work out and I would LOVE LOVE LOVE a September calendar to follow for ideas.

  36. Jenny on August 29, 2013 at 9:08 pm

    Would love September workout calendar!! Thanks!!

  37. Rebecca on August 29, 2013 at 9:41 pm

    I would LOVEEEEE a September calender! I printed out August and had it on my fridge, it kept me so motivated! I was just telling my husband the other day that I hoped a September one would come out, and he agreed! (He saw me doing your tabata and Raining Sweat workouts and joined in, he’s totally a fan of yours now!!)


  38. Josie on August 30, 2013 at 12:04 am

    That workout sounds intense but really fun. πŸ˜‰

  39. CourtStar @ StarSystemz on August 30, 2013 at 6:38 am

    I love “book” clubs and have been looking to find one out here in Bangkok so I can enjoy some optional book discussions! Great workout ideas thanks hun! Love + Shine CourtStar

  40. Raquel on August 30, 2013 at 9:09 am

    A september workout calendar would be great!!

  41. Taylor @ Single-tracked Mind on August 30, 2013 at 2:18 pm

    These posts really want to make me join my running club’s track workouts!

  42. Annette @ FitnessPerks on August 30, 2013 at 4:04 pm

    That sounds like a fun track workout! Way to kick butt!

  43. Sandy on August 30, 2013 at 4:17 pm

    I would love to receive a September workout

  44. Amy Hotaling on August 30, 2013 at 5:01 pm

    I would love a September calendar! Thank you so much πŸ™‚

  45. Tonya @ Not Your Average Athlete on August 30, 2013 at 7:54 pm

    I am loving these running group posts! I have been doing speed work with a group all summer and I know I would not push myself nearly as hard without the group around. It is the first time I have ever done speed work of any kind, but in the first 11 weeks, I took 47 seconds off my mile time and ran a new 5K PR (in 90 degree weather)! I can’t wait to see how it affects my half marathon times this fall!

  46. Susan on August 31, 2013 at 2:01 am

    Hello Gina. I would love to receive your September workout schedule. I am nearly finished with your Summer Shape-Up, which reintroduced me to heavy weights. I have enjoyed it immensely (while my quads and hamstrings may still be complaining!). πŸ™‚ My husband is a US Coast Guard Commander and as a military spouse, I can appreciate your experiences. We will be relocating in Summer 2014 – like you and enjoy the adventure. Our children have been born in different cities on opposite coasts and our family always has a new place to visit for Christmas. πŸ™‚ Thank you for giving our experience a voice on-line and the best of luck in your move!

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