Sunday, February 28, 2010
Saturday, February 27, 2010
I did a mile warm up at an 8:30 pace. After that I stretched for about 3 minutes or so and then I was off. My first tempo mile was at 7:35 pace. I felt pretty crappy at the half way mark, but I finished. I took the minute rest and did the next mile at a 7:30 pace. I figured I wanted to get done already. Now on to mile 3. This is where it went sour. I did it in maybe a 8 minute pace. It felt like I was going way slower. It was a total struggle too. I think I did a whole mile, maybe it was a bit short. I took my 1 minute break...and turned it into a 5 minute walk break! yikes. I was done. FAIL! Oh well. I was ticked off then, but now I realize I should have probably taken the day off or done a low-key type of cardio and saved the speed nonsense for Sunday! Too late. I will (most likely) take tomorrow off completely. I almost went home after my pitiful attempt at speed, but of course I did not. I only did 20 minutes on the elliptical though. What a day. We all have our bad days from time to time and today was my day!
Hopefully the rest of my day goes well....(Miles is potty training, and so far..we are batting 0!)
Friday, February 26, 2010
My HR avg. was 150 and it topped out at 179 at one point. My Garmin says I burned 555 calories too. I wonder how many donuts that equals..or slices of BBQ chicken pizza ( which may have been my dinner last night...hopefully it put a dent in the 3 slices I ate.... haha! )
I was a good girl and after class I stretched for almost 20 whole minutes! It was much needed and felt soo
There is a 90 minute yoga classed offered at my gym on Sunday's next month. It would be perfect timing after my long run on Sunday. I am thinking about it.
Thursday, February 25, 2010
I actually felt really strong and good during most of the run. I added some inclines and varying speed along the way. At about mile 4 or so the treadmill I was on started misbehaving. It was unbalanced all of a sudden! Total bummer. There are a lot of treadmills at my gym, ,but I did not want to waste time looking for "the perfect" one -Again! I liked the one I was on..it did not make too much noise and the TV was already on Closed Captioned! I like that so I can "read" the news and listen to my iPod at the same time. Multi-tasker is my middle name (actually It's Dawn!)
So that leads me to my new treadmill. The closed caption was not on (boo!) besides that all went well....well besides my iPod ear phones acting up. They stopped working in the unit, but worked in the TV. Ugh. So annoying! I got through it. What was I talking about? Oh right..running! I tried to stop and drink every 30 minutes or so, just as I would have done if I was running outdoors. It's always harder to start up when you are by yourself I think. I kept about a 9 minute pace since I threw in a few 7:45 pace (not for a whole mile though). I was a sweaty mess. My hips have been kind of tight lately as well, not liking that feeling. I almost stopped my run with less then 3 miles left. I was kind of late starting and I did not want to be late getting home so Matt could leave for work. I texted him to let him know I had 1 mile left and did not hear back from him...so I just took that as he was OK with it. I guess it could have meant he never got the message since he was busy with the kids too. Oooops. He seemed fine when i got home so I will still assume he got my message.
I did go back to the gym fr core work. I am not sure if that is dedication or stupidity. I got the kids dressed. Changed my clothes and ate quickly and was back at the gym. I was there less than 1 hour before! I am glad I went back. I did not stretch enough after the run so I used the next hour to stretch and do core. I would write what I did, but I don't know the proper names of a few of the exercises! So here is some of what I did!
cat and cow
Lots of stretching before, between and after all sets were done.
It was a great day!
Wednesday, February 24, 2010
Two (4) minute hills, a few short jogs with recovery, 2 segments of endurance (4 minutes each) and a nice 8 minute hill thrown in for good luck(ha). I never know how a class will go until we actually do it..and this one went well. It was a killer. I made a new CD and everything. A mix of musical styles..Black Eyed peas, Nelly Furtado, The Script, Gnarls Barkley, Eminem etc.
Ave. HR was 149..max was 175. I usually don't feel recovered during my Wednesday spin due to running on Tuesday evening. Either my fitness is improving or I did not work as hard as I thought last night! Oh well. I loved that I felt great today and last night too.
Totally Toned was at noon. Back/chest/Quads and 5 minutes of direct abs was the focus today. Me thinks they will be feeling it tomorrow.
Tuesday, February 23, 2010
crunches on ball (30)
hyper extensions on ball (15)
oblique twists w/ball ( 20)
ball pass ( 10)
side leg lifts on ball (15/side)
cat and cow (10)
plank (50 seconds)
repeat backwards --start with plank.
balance quad ( 8 seconds per side x4)
pelvic lifts from floor ( 60 seconds)
balance/ right arm left leg alt. ( 10/side)
So that was it!
I also did 3 ( 1 minute) rounds on the kickboxing game. That thing is tiring.
Running Club- Speed Session- Hills x 10!
1.5 mile warm up
10 hills ( accelerate up the hill)
1.5 mile cool down.
short and sweet and very effective!
I was not sure how I would feel doing these and I felt great! It was hard, but not the kind that I wanted to stop at hill 5!
It turned out to be a great day!
Monday, February 22, 2010
I woke up with a sore body. All from the 5k ( or 3.2 mile..haha) on Saturday. My abs were (and still are) sore.
Monday- Since it's the last Monday of the month it was Race Day in spin today. I am surprised that I was not recovered from Saturday. My legs felt like logs when the race started. I am glad I extended the warm up to 7 minutes. It probably had something to do with my lack of stretching and warm down after the race (doh!)
We did 2 minute segments ( flat road, standing run, standing climb, flat road..and then we turned around-- flat road, standing climb, standing run, flat road) 30 seconds standing sprint into a regular standing climb for 2 minutes. WHEW!! The rest was in 1 minute segments with 1 more sprint and a 1 minute race to the finish line on a flat road with resistance. It was a doozy. My HR maxed out at 180 bpm, while my average was in the mid 160's! CRAZY. It was fun though. I am getting better at giving more Race Day visuals for the riders. That's not my usual thing or style so I hope they don't think I am weird or something!
Totally Toned was at noon. My visuals for today's class was Tank Tops and Bikinis! We did lots of shoulders and abs/core work!
Today was a great day!
Saturday, February 20, 2010
Chip Time: 22:55
Overall place: 57/250
Gender Place: 13/114
Division place: 2/27* woohoo!
Total Pace: 7:24
My next 5k will hopefully be in March. After searching the web to locate my PR for my 5k's through the years, I found that it was 21:26. 2002 baby! WOW that was a long time ago. I remember the race well too. I was the overall female winner! I was 24 years old and the the girl I beat was 19. Her grandpa came up after the race and hugged me and told me I really made her work! Funny, the stuff we remember. I probably remember it becuase it hurt. I would love to say that I would like to get a PR this March in the 5k...but, well, that time was kind of fast. LOL!
Here is a run down off all of my chip times from past races. Thanks to Caitlin (check her out-she is training for Boston) for sharing this site!
Friday, February 19, 2010
Spin was this morning at 5:30 AM. Small crowd of 10 only today. Mid winter break is on so I hope this is why the "regulars" sat this one out!
I repeated my Wednesday class with a few changes in music selection and I also changed a few of the intervals in the ride. It went over well. I basically took out the jumps and made them 15 second standing/seated runs. Which is essentially a jump, but a little different! Ha. I don't particularly care of having jumps in my classes, but I add them in for variety. I took them out for today's ride, because I had another participant express her dislike of jumps! Of course she did not show up today! That's cool though, it made it a brand new ride for me. I did my best to take it easy because I have my 5k tomorrow morning. My heart rate did get up to 166 at some point, but the average was a cool 144. I did it! Well..this avg. was also from my 20 minute elliptical ride I did after class....but still. Not too shabby! If I would have to guess, my HR avg. for spin was at least 150.
The elliptical ride was nice and easy. I just did not feel like heading home yet. I wanted to watch some TV! I have big plans of perhaps stretching or even doing some REAL yoga. We shall see though!
OK...race day tomorrow. 5k baby! We might even go to IHOP ( I loooove me some pancakes) after the race!!!
Thursday, February 18, 2010
My little girl was up until 11 PM last night. She's not sick; she just was not tired. I had BIG plans of getting up at 5 AM and going to the gym to run my prescribed 6 miles today. Nope. I slept until I was summoned by Miles at 7 Am or so. Surprisingly, Amara was wide awake by 7:15 and we were all dressed and out the door by 8:45 AM..this NEVER happens. I was not even rushing anyone ( I swear!) as I usually tend to do. I was the slow one today. I am glad I went and all that, but I am dragging butt right now.
I did a circuit training workout today. 3 sets of 12:
walk-out push ups
I am not sure what I was thinking when I made this up last night! It was kind of fun.
I knew that I would not have enough time to run 6 miles so I decided to run 3 on the treadmill.
It actually felt really good. I thought I might go back to the gym after my girl is out of school to do 3 more-NOPE. I am about to hit the showers instead! I see a trip to the library with the kids after school instead!
My race is on Saturday. I can't get it to show that on my little Daily Mile widget on the right of the blog! I am kind of nervous. It's only a 5k. Those hurt. A lot. Being nervous is good though right!?! If I was not then that would be kind of snotty and arrogant! I would like to think I am neither of those things! :)
So nice to be all done for the day!
Wednesday, February 17, 2010
Today's Spin interval class consisted of endurance, hill, jumps, recover and repeat! I threw in 2 sprints somewhere in that line up. The intervals got longer with the recovery staying at 1 minute. So the first interval was 1 minute, then 2 and up to 3 minutes and then we did 1 minute again of EVERYTHING. Sweat fest fo sho! I had the guy that made the inappropriate comment come back to class. Front row. In my face. He behaved today. High 5 at the end of class again.
I am super sore from my Tuesday workout. I think it has to be the negative pull-ups, or maybe the plank rows. Probably both. Ouch!
Totally Toned went well today too. They asked me if it would ever get easier. I hope not!
Tuesday, February 16, 2010
It started with a new workout.
Negative Pull ups
4 sets of 10 today. I did NO direct core work today. I think the planks rows/push ups pull ups and lunges took care of that!! Whew!
I also hammered out 15 hard minutes on the elliptical just for fun.
Later in the evening was my usual Tuesday Night Special- Running Club.
I was kind of excited to go and run tonight. I already knew what I was in for, but you never know how you are going to feel until you actual do it.
Tonight was a tempo training (icky).
These runs are sooo beneficial though. I love to hate them. Mostly I hate them.
The plan was to do 1 mile at tempo pace ( this week it's 7:45 pace for me) with a 60 second rest and then repeat 4-5 times. After the 2 mile warm up this is how it went:
7:39 ( almost)
7:35 ( nope)
cool down- 1.5 miles
I have an expert running partner (she ran in college) and is a great pacer. She was not on her A game tonight! She is usually right on the money with her pacing skills! I rely on her! Ha...she did her best. Better than I could do, so I am not really complaining.
It was tough tonight. The weather was perfect. The ground was not too slippery. There was not a blizzard. I was not overly sore or injured.
I can guess what caused it to be difficult for me though. I usually look at my diet. That must have been my problem today. I ate an apple about 1.5 hours before the workout. DUH. I so know my body better then that. I know I need something more than an apple!! I will blame it on no fuel. I think I did this a few weeks ago. It was during a race nonetheless. I run out of time with doing things around the house and plain forgetting to eat. How can I forget to eat. It's like one of my favorite hobbies!
I still made it through the workout. My stomach was actually growling as I was running(awesome). I could hear it and feel it. Lesson hopefully learned AGAIN.
All in all, it was a great day!
Monday, February 15, 2010
Sunday, February 14, 2010
2 mile warm up followed by 2 minutes fast and 2 minutes slower x 6. I made it a progressive workout. Whew. It was tough, but I knew it was only for 2 minutes and then i would get to slow down. 2 minutes is a long time though. I topped out at 9.0 mph for my last fast 2 minutes. Glad that's over! I then did a 2 mile cool down which was one mile jogging and 1 mile walking. I actually walked more than a mile because I started getting into this movie on FX called Death Sentence starring Kevin Bacon. The 15 minute foot chase scene I watched got me hooked. The movie was made in 2007 and I remember wanting to see it. Of course, it's not coming on again anytime soon.
Anyway.... after my workout I felt really great. I felt a lot better than I normally do on a Sunday. I know it's because I did my long run earlier in the week and not on Saturday. Even though the 70 minute Power Spin kicked my butt-- it's no match for a 10 mile run!
Saturday, February 13, 2010
Saturday was Power Spin. I was a participant today. I think I get such a different kind of workout when I am not the instructor. Not necessarily better-just different. It was a strength interval class. Hard climbs-8 minutes worth followed up with a very short recovery and then a brief endurance section. We repeated that for a total of 4 intervals plus some
I have a race on the 20th. My first 5k of the season. Why am I nervous?? I think the shorter distance races are more painful then the longer ones. That's why! I want to do well!!!
Today was a great day!
Thursday, February 11, 2010
BUT, I am so glad I did it with a friend and not on the treadmill Friday night!
After that I was in no mood to do my full body circuit...but I did it anyway. Mainly because I was meeting my friend. I did a totally different slacker workout though. I also stretch a lot in between, during and after! I need a massage or a vacation or a massage while on vacation.
Let's see if I can remember my workouts from earlier this week.
Tuesday: Oh yes. I had a 5 AM client so of course I slept like crap Monday night. After training her I went to the gym to do my full body circuit with about a little more than 60% effort. UGH. Hate that feeling. I plowed through it anyway. I also played on this punching/kicking game between sets. 1 whole minute seemed to take forever! It was a lot of fun and made me in a bit of a better mood. We played 3 rounds...I won every time ( just sayin').
I got on the elliptical for about 15 minutes of varying hard paced intervals. The plan later that night was to run hills with the running club. It was snowing like crazy on Tuesday. Less than half way through the warm up I was sure I was not going to be doing hills. It was waaay to slippery/dangerous. I did 1 hill and almost twisted my ankle. Yup. Scratch hills. A few of us(5) took off to run around the lake and also added some miles on. We did 6.5 hard miles ( in the snow, it felt like I was flying) in 59 minutes. That's not slow, but it sure felt as if I was running at least an 8:15 ish pace. For real! I actually felt really good out there. It was freezing and blowing snow and I STILL don't have my face protector. Duh.
Moving on to Wednesday. Spin day. Fast paced intervals with a 4 minute hill added to the end. That was the basic concept of class. I added 3 sprints on at the tale end since we had a few minutes to spare. It was a simple format that really tested the classes fitness level. It was a sweat fest. Fun stuff. Totally Toned at Noon went well too. I joined in on more of the fun than I usually do (mostly a space issue), and my hips were on fire after a wonderful round of hip circles. Ouch. In a good way. Really.
I had an experienced cyclist at Spin, but a spin newcomer. At the end of class he thanked me for "popping his cherry". Ummm..yea dude. Oh, and he called me dude and gave me a high five as well. He warned me that he will be back. Eeeeek.
Monday, February 8, 2010
Pretty much standard I think.
Sunday I did long intervals on the elliptical for 45 minutes and walked on an incline for 10 minutes. Nice and easy. I stretched for about 10 minutes.
Monday was Spin. I taught a strength interval today. There were no given recoveries today. I told the class to take them as needed! I let them make today their own. Some people love that, some hate it! Those that hate it feel they need more direction etc. I totally understand that. I am the instructor. I am there to tell them what to do! Or every once in a while I can guide them on their own and take their workout to where they want to go. It can be based on what their bodies are able to handle that day--or not handle for that matter. So anyway--like to hold a class like that every now and then. It's fun to see some
Totally Toned was at noon. We did a lot of giant sets of biceps and some fun things with the exercise bands today. Lots of frowns ( the good kind) today.
It was a good day.
Saturday, February 6, 2010
Friday, February 5, 2010
I was quite proud of myself for posting sooo early! No idea where it went.
I will have to come up with something else after I teach Spin this fabulous Friday morning. I think it's Friday. I hope so because i am showing up to teach weather they want me to or not!
Wednesday, February 3, 2010
Tuesday, February 2, 2010
I made it to the gym for weights this morning. A little later than normal, but I am happy my kids got up!
New circuit today. We did a 3x12:
Squat and press
1 minute core
Lat pull down
Plank to press
1 minute core
Later on was my speed workout.
2 mile warm up
1 mile at 7:44
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
2 mile cool down
Good times! Ugh! My goal pace was 7:35 and I did just that. We were told to take the first one out slower. I felt really good. Told ya I was going to rock it tonight!
With that being said I want to add what coach wrote on a blog to explain why we did what we did tonight:
With tonight being our first tempo type workout of the year I'd like to give everyone the why and not just the how of this type of workout. First tempo training falls into two varieties (steady, prolonged runs, also called tempo runs, and intermittent runs, also called cruise intervals -- which is what we will be doing tonight.) both of which are run at the same relative intensity. Tempo training is great for improving endurance. Subjectively, tempo intensity is "comfortably hard" , or 20-30 seconds per mile slower than your 5k race pace. Objectively, tempo training is in the area of 83-88% of your Max VO2 or about 88-92% of your maximum heart rate. I know at this point in the training cycle it's hard to figure out exactly where we fit into the intensity charts, but let's try to remember "comfortably hard". I will bring some pace charts tonight or by going to http://www.runbayou.com/jackd.htm you will be able to determine proper pace. See everyone tonight!!!!
My coach is the best. He is out there on the roads/track/races right with us. He is super FAST too. He ran last years Boston Marathon in a 2:57! Holy FAST!
Today was a great day.
Monday, February 1, 2010
I just got word I will be teaching yet another Spin class on Friday morning. 5:30 AM to be exact. It starts this week. I am kind of glad, but Friday was the day I chose to take off( although that has not happened in the past few weeks...) It will be good to get a new crowd of people. I will most likely just use my Monday or Wednesday class format on Friday. Nothing wrong with recycling!
Totally toned was at noon and I heard a lot of the people were sore over the weekend due to the
My plans for tomorrow might have to change seeing as my 5 year old is on the couch watching basketball with Matt (it's 11 pm here) . The cough is back. It seems to come out only at night. I will have to play it by ear if we will get to the gym in the morning. It's not looking good. I have a new circuit all ready to go too!! I can probably move my training to Wednesday--not sure when day 2 will happen. Perhaps Sunday.
I also have run club tomorrow. Our scheduled speed workout is a tempo run. Something like 4x1 mile with a 60 second recovery. 1 whole minute?!?! Gee, thanks coach! I will report back tomorrow. I plan on kicking butt!