Where's the Beach?

Intervals, Legs, Triceps  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. 2:00:2:00 1:30:1:30 1:00:1:00 .30:.30 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 t...

Long Lost Leg Day Returns I designated today as my leg day. Hopefully I can keep Thursdays as legs with Friday as rest day. I have been terribly remiss in working legs and man did I feel that today. My plan for legs is not to necessarily add a lot of bulk (and yes, I know this is not an easy task, most definitely not one of those "too scared to lift heavy" girls I assure you), but I do want to gain more muscle mass and focus on evening out any imbalances - so more single-leg exercises along with the traditional squats, deadlifts, lunges. I know that some of my piriformis issues are related to weak hamstrings, so that is going to be a new focus for me as well. I also plan on incorporating in a second leg day (perhaps on Sundays after upper weights) that will be more plyo to hit the fast-twitch, explosive muscles. I'm hoping that will help me increase my speed for running. And of course I'm totally making this up on my own, so suggestions are welcome please. Toda...