By the way w/o stand for workout! Today started off with an intense workout… Like i said I train with one woman who is going to be 57! Her husband coaches us and she is the most amazing woman I have every met. She competes at the National and World Level and holds records in her age group from the 800m to the 10,000m she is really an inspiration and a wonderful friend!

Workout:

  • Warm Up
  • Workout: (We do track workouts in racing flats which are great for 5k’s they are light and give you better speed.)   
  • Do 1,000m on the track (2.5 laps) in 3:36-3:40 (basically each lap is 88 seconds)
  •  Rest 2 min
  • Do 400m (1 lap) in 80 seconds
  • Rest 2 min
  • Repeat for a total of 4 times of each
  • Cool Down                 KILLER WORKOUT!!!

PRODUCT REVIEW

HINT WATER BEVERAGE

HINT WATER BEVERAGE

This product is called HINT and the fron says “Drink Water, Not Sugar”), it has no preservatives or artificial sweetners and the list of ingredients on this strawberry kiwi flavor is as followed: purified water with strawberry, kiwi and other natural flavors!… and 0 calories.

I had first bought the mango flavor at target and and was so suprised when I drank it because at first sip it just takes like water but than you get this burst of sweet flvor it is soooo good… they have a bunch of different flavors like pomegranete tangerine and berry lime… definatly go out and try it! I also found it at a local health food store.

I thought it would be fitting to include Fluid Guidelines because of todays intense workout and the heat etc.

  • Pre Exercise: Drink 14-22oz (about 2 cups ) 2 hours before
  • During: 6-12oz every 15-20 min ( about 1 cup)
  • After: 10oz for every pound lost.. a good rule of thumb is 2 cups per pound that is considering you weight yourself.
  • Sports drinks are great because they are formulated to meet not only fluid guidelines for exercise but they have the right amount of carbohydrates to supply 30-60 grams per hour and also get the right amount of fluid.
  • Sports drinks (think gatorade) also are formulated with glucose of 6-8% which is ideal for absorption and limiting GI side effects (fructose like that found in juice is high concentration of carbohydrate and can cause stomach problems by pulling water into your stomach–osmosis effect!)
  • I KNOW we do not hydrate enough but it is definatly important during exercise and the gatorade solutions have the right amount of sodium and some potasium to monitor electrolytes as well. This is something you guys should definatly consider