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Posted by on Jan 20, 2014 in At Home Workouts, Circuit Workouts, Running | 26 comments

The 500 Workout

Guess who ran 7 miles this morning? Just kidding. (That joke would only be funny if you read this post.)

I actually ran 3.5 miles with Ob this morning, but I was happy with that. I averaged an 8:20 pace, which is a new postpartum record for me.


I can’t take all the credit. The boys of One Direction helped push me and Ob helped pull me.

1directionI know…it is pathetic that I’m as close as I am to 30 years old and still listening to boy bands. I can’t help myself. The pop tunes just motivate me to move.

I always usually prefer running farther than 3 or 4 miles (5 miles seems to be my ‘magic number’), but I’m still learning to balance quality time with Dave, precious sleep, walking the pups and taking care of Atlas. Sometimes I am not able to run as far as I want due to time constraints and other obligations that are just more important. However, this morning I made the most of the 30 minutes I had to exercise and pushed myself and it paid off. I finished feeling accomplished and ready to tackle the day!

I was pretty sore at the start of my run today because yesterday I completed this workout.

500WorkoutI dubbed it the ‘500 workout’ because I ended up completing 500 reps of various exercises. At least, I think I did. I double checked the math on it twice…but my math skills aren’t the best, especially when done without the assistance of a calculator. If you complete this workout and realize it is only 475 reps, please don’t e-mail me and tell me. Just let me believe I crushed 500 reps. Thanks.

If you want a serious challenge, do it twice and then call it the “1,000 workout.” I wasn’t up for all that though. I rounded out the workout with some supersets, which included drop squats, cross back lunges, plank rows and upright rows. Then I immediately ate 3 pieces of pizza crust from the pizza Dave ordered. How’s that for recovery fuel?

I also polished off a bag of these. Have you guys tried these before?

Brookside CandyMy sister gave me a bag to try when I was visiting her in Atlanta. Again, I was all like, “nah, I don’t like dark chocolate” and then I tried one and proceeded to eat 3 bags myself. Perhaps my taste buds have matured and I do like dark chocolate now? I’m not sure they are all that healthy, despite the fruit on the bag…but they’re delicious so try them anyways.

Atlas and I have big plans today. We are going to make buffalo quinoa burgers for dinner, play outside with the dogs before temps drop below freezing again (bummer), read some books and practice putting our hands into our mouth (that last one is more Atlas – I’ve got pretty good hand-to-mouth coordination…hence the empty bag of dark chocolate pomegranate candy featured above).



What is your ‘magic number’ when it comes to running? I.e. the miles you need to run to feel like you truly got in a gooood workout. Please don’t comment with something like ’15’ because that will just make the rest of us feel bad. 😉 


  1. I feel good with a 5 mile run. I’m learning that some days that just doesn’t happen, but I like that push to get those in. That workout look fantastic! I want to try it this week 🙂
    Heather @fitncookies recently posted..A Calm Weekend: MIMMMy Profile

    • I hope you enjoy the workout if you try it!

      And I’m learning that if I can get up and get any sort of workout in, I’m doing good…even if it isn’t my preferred 5 miles! At least we are all making an effort to move, right? 🙂

  2. I agree – 5 is my magic number too. . . however, I seem to usually run 3 during the weekday mornings and then try to do 5 or longer on the weekends.
    Katie @ running4cupcakes recently posted..Weekend Update: 1/19/14My Profile

    • BTW how strange is it that we need to run 5 miles to feel like we got in a good workout. . . I know that running my 5K in the morning before work is a great workout too, but it just doesn’t feel the same as putting in 5!
      Katie @ running4cupcakes recently posted..Weekend Update: 1/19/14My Profile

      • I know – 3 miles is still killing it! And I’m learning 3 miles can be pretty darn hard when you push your pace…but I’m like you, I just like the 5 mile loop. It is mental, I think.

  3. How fast are you! Dang, girl!! I like to run sprints because I can run fast for a short while….and then I get to go slow again. If I am on a treadmill I can.NOT do even tempo runs, gotta do sprints. ANd I don’t run outside right now b/c I might die on the ice/snow & baby Lily isn’t ready to run yet. But I’ve got my gym classes & that is keeping me sane & my endorphins high!

    p.s. LOVE how competitive you and Dave are. hahahahahha
    Annette@FitnessPerks recently posted..A Weekend in the Mountains!My Profile

    • Totally agree on the treadmill runs – it is HARD for me to run tempo on a tread. Now that I’m living up North though and I’ve got a race on my calendar, I’m thinking a few of my longer runs may have to be done on a treadmill due to snow/ice. I ran on black ice the other day for the first time…and by ‘ran’ I mean ‘fell repeatedly.’ It was awful. BUT, after being pregnant and not able to run for so long, even treadmill runs sound great to me now! 🙂

  4. Way to get those workouts in! It will get easier to squeeze it in as Atlas gets older – just doing what you are now is amazing!

    My magic number is 5 too. I usually don’t start feeling good until about mile 3 and then I can keep the momentum going for about 2 miles. Lol. I am actually going to attempt getting up at 5:30 tomorrow to get 5 miles in because I love that # so much!
    Michelle recently posted..How {Not} To Sleep TrainMy Profile

    • Cracking up, Michelle! You’re a machine for getting up at 5:30! I hope you crush your 5 miles tomorrow!

  5. Pinned this workout– looks great! And I have to admit I got sucked into One Direction’s music after hearing their song, “Story of My Life”…its just too good not to like!

    • I’m so glad I’m not the only one who has fallen for One Direction’s music! And hope you enjoy the workout – my booty is SORE today!

    • I ran for several years before I ran anything under a 10 minute mile, Sara! It wasn’t until I got a new running partner that started to push me that I started shaving some time off my splits. 🙂

  6. Great workout! I’ll have to pin that for later. I don’t run all that often these days but when I do it’s sprints for short distances. Maybe 2-3 miles tops? Atlas is such a little man!

    • I hope you enjoy the workout if you do it, Giselle! I’m so sore today from it!

      And I love doing sprints – typically if I only have 30 minutes or so that is what I prefer because it is 30 minutes of high intensity training!

  7. You know like 20 miles every run 😉 hehe umm no probably more like 5km a run when I’m not in training for a run so I think that’s about 3 miles if memory serves me correct.

    Those chocolate pomegranates sounded so delicious!

    That 500 workout sounds like a good but intense one too. I laughed at your comment about not wanting to know if it works out to be less.
    Jan @ Sprouts n Squats recently posted..Trial Tuesdays: A look back editionMy Profile

    • You’re right – it would be about 3 miles, which is still a great distance to get out and tackle! 🙂 Especially when you aren’t even training. When I’m not training for a race I tend to gravitate towards the bike, elliptical and circuit workouts.

  8. 3.5 miles? In January? Look at you, hot mama! And an awesome pace at that! {virtual fistie} And thankfully I’ve never tried those delicious looking brookside “fruits,” I don’t think I could control myself around them 😉
    Becky @ Olives n Wine recently posted..#19 Treat Yourself TuesdayMy Profile

    • Cracking up at ‘virtual fistie’ – awesome!

      I hope you’re enjoying your birthday week!! Totally agree with you – it should be a month long celebration, not just a day. 😉 Can’t wait to see the dress you picked.

  9. Love that workout! Psychologically, I love workouts that I only have to go through once or twice. They just seem to fly by!

    I’m obsessed with those chocolate-covered fruit thingies. Trader Joe’s carries them as well and they’re amaaaaazing.

    • Totally agree about only having to go through something once or twice. When things are 5 rounds or 10 rounds, I am mentally done by the 2nd round. I just get bored.

  10. Awesome, I’ve been looking for a new circuit workout to try!

    My magic number is somewhere around 6-8 miles. Anything over an hour counts as a good workout to me!

    • 6-8 is terrific! I think that is why I love the half marathon distance so much – the training requires about an hour or more of dedication for most runs, which really feels like I’m having to push myself out of my comfort zone.

  11. I love the dark chocolate covered pomegranate seeds! Yum.. what a treat.

    I am also a fan of the 500 workout, I am going to try it now that I am cleared for exercise post-baby!
    Kelly @ The Fit Skool recently posted..Quick & Easy Turkey BurgersMy Profile

    • So excited for you that you’ve received the go-ahead to exercise again! I hope you’re enjoying your time with your sweet little bundle of joy & I hope you enjoy the workout! I had a hard time sitting and standing yesterday because I was sore.

  12. I’m the same as you! I think 4 is my preferred minimum, but as I’ve increased my mileage I think I can say that 5-6 is my sweet spot.

    And again…I need to turn my hungry stomach away from these posts.. I love Brookside chocolates!
    Katie @ Blonde Ambition recently posted..What I Ate Wednesday – Lunch LatelyMy Profile


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