Well, I actually did not spin today. Can you believe it?!?! I decided to go do my own thing on the gym equipment instead.
20 minutes elliptical
5 minutes step- mill
1 lap around the track
20 minutes on the PreCore cross trainer
20 ish minutes on the treadmill fast walking on an incline.
I ran today. A whole lap (never mind that 7 laps = a mile). I ran today!
I really did not plan on doing as much cardio as I did. Honest. I got into this show on MTV called Buried Life--long story short these guys had this plan to streak at a baseball game. Hilarious. I didn't even care that I was laughing out loud and they were showing blurred out private areas, and that I work at the YMCA. Who cares? It was funny!
I taught my Cardio Sculpt later. I participated minimally again but they needed my eyes to watch their form today. Really. They did a good job! I actually got the workout from Fitness Magazine. I will post it as soon as the site is back up.
Thursday, September 30, 2010
Wednesday, September 29, 2010
Spinning and more spinning.....
Tuesday~
I did some high intensity cardio on the elliptical for 20 minutes before I met with my New Mom's class-- Healthy Minds, Healthy Bodies. I took them on the treadmills and had then do some tough intervals. After that we went to the group exercise studio and lifted some weights. They are a fun group--one lady got so hot that she took her wig off to cool down! I had to do a double take of the pile of hair laying on the counter.... ha ha!
Since I don't run anymore (arrgh!) I took the 6PM spin class; I am pretty much a regular here now since I have gone for the past 3 weeks in a row. It was a great class though. Marnie is a seasoned instructor that really knows how to motivate and puts on a great class every time. I am picking up some great tips from her too.
Wednesday~ I taught spin today. The class was OK. I was not too excited about how it went, but it's OK to have those days every so often--just not too much!
I might lift something heavy later on... not counting on it, but maybe!
I did some high intensity cardio on the elliptical for 20 minutes before I met with my New Mom's class-- Healthy Minds, Healthy Bodies. I took them on the treadmills and had then do some tough intervals. After that we went to the group exercise studio and lifted some weights. They are a fun group--one lady got so hot that she took her wig off to cool down! I had to do a double take of the pile of hair laying on the counter.... ha ha!
Since I don't run anymore (arrgh!) I took the 6PM spin class; I am pretty much a regular here now since I have gone for the past 3 weeks in a row. It was a great class though. Marnie is a seasoned instructor that really knows how to motivate and puts on a great class every time. I am picking up some great tips from her too.
Wednesday~ I taught spin today. The class was OK. I was not too excited about how it went, but it's OK to have those days every so often--just not too much!
I might lift something heavy later on... not counting on it, but maybe!
Tuesday, September 28, 2010
The 2 hour ride that wasn't and Spin Race Day....
Sunday~ Ready to ride!! Oops, the little valve on my tire/tube thing( picture) has broken off so I need to change the whole tube. Awesome. It only takes us about an hour becuase we have no idea what we are doing! We planned on riding a long distance today. 13.5 miles does not equal long mileage today. Oh well, I am just glad that my buddy Andi had a spare- Lord knows I didn't! It ended up being a nice ride despite the hour beforehand! We did the miles in about 55 minutes.
Monday~ Race Day Spin Day! I tried something new today in class. About half way into the race I had the class "do their own thing" for 5 minutes. By that I mean I told them what to do(ha) only at their own intensity. It was basically explained as 5 minutes of attacks or breakaways...I had them envision their age group rival hot on their butts....every time they got too close they were to sprint away from them. It was a tough 5 minutes if I do say so myself. My heart rate topped off at 178! Crap, that is HIGH!!!!!
The rest of the class consisted of (2) 8 minute progressive climbs and some killer flat roads. I received a few kudos at the end of class today. I am glad I tried something new!
Totally Toned was at noon. I participated in 95% of class...I think I did not do lower back and a few planks. My back hurt! I think I need to stretch...story of my life!
Saturday, September 25, 2010
Recaps.........
Thursday~ No running! I am ok with it. I think. Maybe not now that I thought of it a bit harder!
I took a Spin class. I decided to go a little bit earlier to warm up. This did the trick-- I was ready when class started and it did not take me the usual 10+ minutes to feel warmed up. I was able to keep my heart rate up higher too. It was a great class.
Friday - Spin instruction. It was a weird morning. I teach spin at 5:30 am on Friday and I average 8 or so people. Today there were 21! I am not sure if it was due to the crappy weather ( super windy although it was 81* at 5 am). For some reason it made me nervous too! I had only 3-4 of my "regulars" and the rest were strangers!! I think the class went well though. I had a good mix of music and the workout was a toughie. It was a 3:1 work rest ratio--that 60 second rest went by fast too!
After class I met my friend to workout a bit more. This is what we did:
20 reps for 2 rounds and 15 reps for the last round...
*jumping jacks with a body bar
*chest press with body bar
*bicep curls
* front raise
* up and downs on the step bench for speed ( 40 reps total)
* squats off the side of bench ( 40 total)
*push ups
*hip circles
*crunches
*bicycle
*plank variations
It was a good one!
I hope to do something like this every Friday for a while until I get back into running and lifting again!
I am sore today of course!
Saturday- Power Spin. 1 hour class. Good stuff!
I took a Spin class. I decided to go a little bit earlier to warm up. This did the trick-- I was ready when class started and it did not take me the usual 10+ minutes to feel warmed up. I was able to keep my heart rate up higher too. It was a great class.
Friday - Spin instruction. It was a weird morning. I teach spin at 5:30 am on Friday and I average 8 or so people. Today there were 21! I am not sure if it was due to the crappy weather ( super windy although it was 81* at 5 am). For some reason it made me nervous too! I had only 3-4 of my "regulars" and the rest were strangers!! I think the class went well though. I had a good mix of music and the workout was a toughie. It was a 3:1 work rest ratio--that 60 second rest went by fast too!
After class I met my friend to workout a bit more. This is what we did:
20 reps for 2 rounds and 15 reps for the last round...
*jumping jacks with a body bar
*chest press with body bar
*bicep curls
* front raise
* up and downs on the step bench for speed ( 40 reps total)
* squats off the side of bench ( 40 total)
*push ups
*hip circles
*crunches
*bicycle
*plank variations
It was a good one!
I hope to do something like this every Friday for a while until I get back into running and lifting again!
I am sore today of course!
Saturday- Power Spin. 1 hour class. Good stuff!
Wednesday, September 22, 2010
Recaps.........
My carpal tunnel seems to be dormant for the time being.......good. It sucks!
Friday- Spin instruction
Sat- OFF
Sunday-Off ( 1 mile walk run with Amara)
Monday- Spin class...it was a good one. 12 minute hill, 10 minutes of fast intervals and another 12 minute hill climb.
Totally Toned
Tuesday- Spin class. This was nuts! I was a participant today and the class was really hard. 5 sets of sprints followed by a 5 minutes hill climb--repeated 3 times.
Wednesday- I am home writing this blog and NOT teaching ( Boo sniff). Miles woke up sounding like a seal barking...so it's best not to take him around more kids. He of course barked once this morning and now seems just fine! Better safe than sorry!
I sure hope to do SOMETHING active today. Maybe yoga when he naps?? I need to move!
As you can see, I have not been doing any running. It's been over a week. The half marathon is in less than a month. As it seems, I won't be running with my group this coming Saturday either. Awesome.
Friday- Spin instruction
Sat- OFF
Sunday-Off ( 1 mile walk run with Amara)
Monday- Spin class...it was a good one. 12 minute hill, 10 minutes of fast intervals and another 12 minute hill climb.
Totally Toned
Tuesday- Spin class. This was nuts! I was a participant today and the class was really hard. 5 sets of sprints followed by a 5 minutes hill climb--repeated 3 times.
Wednesday- I am home writing this blog and NOT teaching ( Boo sniff). Miles woke up sounding like a seal barking...so it's best not to take him around more kids. He of course barked once this morning and now seems just fine! Better safe than sorry!
I sure hope to do SOMETHING active today. Maybe yoga when he naps?? I need to move!
As you can see, I have not been doing any running. It's been over a week. The half marathon is in less than a month. As it seems, I won't be running with my group this coming Saturday either. Awesome.
Thursday, September 16, 2010
Recaps galore!
I will try and recap my days of last week and this week:
Last week:
Thursday- I taught a class and then rode the road bike for 22 ish miles. It was fun!
Friday- taught Spin and did a little extra cardio after that.....
Saturday- I ran 14. 7 miles with the group. I love just jumping right into my long runs...ha. After that I met my crazy friend and we rode about 12 miles in the pouring rain. It was cold and not so smart.
Sunday- 2 mile walk/run with Amara. She rocks!
THIS WEEK:
Monday- Spin and Totally Toned.
Tuesday-40 minutes of cardio at the gym in the early AM and later that afternoon a 25+ mile bike ride in the awesome weather! This was my furthest ride to date! I would like to do one 40- 50 mile ride before I have to give up the wheels.
Wednesday- Spin class and 15 minutes of extra cardio. That's it. My legs were not as bad as I thought they would be from the evening bike ride on Tuesday. Good!
So there ya have it.....the condensed version.
Carpal tunnel stinks. I usually only get it when pregnant. I am not pregnant. I have been on the computer more so that is my best guess for the annoying flare up.
Last week:
Thursday- I taught a class and then rode the road bike for 22 ish miles. It was fun!
Friday- taught Spin and did a little extra cardio after that.....
Saturday- I ran 14. 7 miles with the group. I love just jumping right into my long runs...ha. After that I met my crazy friend and we rode about 12 miles in the pouring rain. It was cold and not so smart.
Sunday- 2 mile walk/run with Amara. She rocks!
THIS WEEK:
Monday- Spin and Totally Toned.
Tuesday-40 minutes of cardio at the gym in the early AM and later that afternoon a 25+ mile bike ride in the awesome weather! This was my furthest ride to date! I would like to do one 40- 50 mile ride before I have to give up the wheels.
Wednesday- Spin class and 15 minutes of extra cardio. That's it. My legs were not as bad as I thought they would be from the evening bike ride on Tuesday. Good!
So there ya have it.....the condensed version.
Carpal tunnel stinks. I usually only get it when pregnant. I am not pregnant. I have been on the computer more so that is my best guess for the annoying flare up.
Wednesday, September 15, 2010
Still here....
I am taking a little break--my carpal tunnel is flaring up something major and I am sure it has to due with typing more on the computer.
Workouts are going well this week...even though I have not run 1 mile yet. Oooops!
I will be back soon!
:-)
Workouts are going well this week...even though I have not run 1 mile yet. Oooops!
I will be back soon!
:-)
Thursday, September 9, 2010
Wednesday
Spin day Wednesday.
Interval class that included: 2 minute climb/ 8 minute progressive flat road. repeat 3 times with a 3 minute switchback hill at the end and then you are done! It was hard, but went by quickly. No running this week...I guess I am saving myself for Saturday's 16 mile jaunt. I guess.....
Interval class that included: 2 minute climb/ 8 minute progressive flat road. repeat 3 times with a 3 minute switchback hill at the end and then you are done! It was hard, but went by quickly. No running this week...I guess I am saving myself for Saturday's 16 mile jaunt. I guess.....
Tuesday, September 7, 2010
Tuesday's Shenanigans
Today was my daughter's first day of 1st grade. It was weird for me, but I survived ( so did she).
Miles asked about her just about every 10 minutes.
He and I headed ff to the gym for some playtime.
I made up a sort of cardio-weight circuit for myself. It went like this:
step mill intervals 20 mins
upper body circuit ( shoulder press/biceps curls/push ups) 3x10
Elliptical steady state 20 mins
upper body circuit ( upright rows/bent over rows/triceps ext.) 3x10
stair master 10 mins.
lame stretches for 2 minutes.
I decided to skip running club tonight. This seems to be a continuous theme for me lately!
It was really windy out and that would not be good for my allergies/breathing right!?!? I felt I was setting myself up for failure if I attempted to run in the Gail winds. They are bad. Really.
I headed off to spin class instead. It was awesome. The music and fore mat were great. It was a strength class that did not have any given recoveries for the most part. Nice.
My legs are pretty much toast already and it's only Tuesday. Oops.
Monday, September 6, 2010
Weekend Update + Monday.
Saturday~ perfect weather for running. I was able to wear carpi's and a long sleeve shirt. Already! I love that actually.
12 miles. Or 12 miles of torture. The first half mile was straight up- hill (true story). What a way to warm up! I was running with my middle of the pack friends that were going a bit faster than normal ( or was I slower??). It was kind of hard. One of my slower runner friends showed up and we ended up running together. Now that the run is over I wonder how I could have done/felt if I would have stayed with the fast chicks. Makes me upset at the moment, but those hills kind of took my confidence away- real fast. Too late to find out now. It won't help to dwell on that. Did I mention all the hills????
Sunday~ Road biking with my friend. She just got a sweeeeeet road bike for her birthday. I helped her husband conspire to make it a surprise. We went for a nice 12 + mile ride. She is a natural. I was pretty much eating her dust for most of the ride as I was "teaching" her how to shift and attack the hills. She was like a little kid. I think my legs were toast from the day before--although she was super fast regardless of my excuses!
Monday~ Met my friend again and 2 more for 16 miles on the bikes. Where did we ride you ask...well the same dumb hills that I ran on Saturday, of course! The hills were just as bad too. (probably worse! haha) Ugh. Those downhills scare me.....we were all squealing and breaking as we coasted down them too. It was fun to ride with a group. Sadly, the days of having a bike are getting less and less. The owner will probably want his bike back soon. Boooo! It was good while it lasted! I just need to come up with a plan so I can borrow someone elses bike next spring!
12 miles. Or 12 miles of torture. The first half mile was straight up- hill (true story). What a way to warm up! I was running with my middle of the pack friends that were going a bit faster than normal ( or was I slower??). It was kind of hard. One of my slower runner friends showed up and we ended up running together. Now that the run is over I wonder how I could have done/felt if I would have stayed with the fast chicks. Makes me upset at the moment, but those hills kind of took my confidence away- real fast. Too late to find out now. It won't help to dwell on that. Did I mention all the hills????
Sunday~ Road biking with my friend. She just got a sweeeeeet road bike for her birthday. I helped her husband conspire to make it a surprise. We went for a nice 12 + mile ride. She is a natural. I was pretty much eating her dust for most of the ride as I was "teaching" her how to shift and attack the hills. She was like a little kid. I think my legs were toast from the day before--although she was super fast regardless of my excuses!
Monday~ Met my friend again and 2 more for 16 miles on the bikes. Where did we ride you ask...well the same dumb hills that I ran on Saturday, of course! The hills were just as bad too. (probably worse! haha) Ugh. Those downhills scare me.....we were all squealing and breaking as we coasted down them too. It was fun to ride with a group. Sadly, the days of having a bike are getting less and less. The owner will probably want his bike back soon. Boooo! It was good while it lasted! I just need to come up with a plan so I can borrow someone elses bike next spring!
Friday, September 3, 2010
Wed-Friday! Spinning mostly- ( no running so far)
Wed-Spin today........26 mins worth of hill climbing.........that is all!
Thurs- Spin today! Ha....I took a class. I also went on the elliptical for about 15 minutes. Tonight was also the first class of an 8 week session of Cardio Sculpt I am teaching. Lots of lunges and other stuff to blast the butt.
Fri-Early morning spin class (repeat of the 6 mins. of hills--what was I thinking?!??!) It was good. I contemplated lifting weights, but was kind of feeling Thursday night's Cardio Sculpt, so I did the elliptical (very easy level intervals) for 30 minutes while I read the new issue of Runner's World. Sometimes my time at the gym is the only way I can read and actually comprehend what I just read.
Too bad I have not put any miles in on the road this week. I was not feeling it and my allergies were sky high and, and, and I suck! :-)
This weekends long run is 12 miles. The high is 63...I cannot wait! Love this weather!!!!!! I sure hope it proves that I was not a total slacker this runing season--and that it was in fact my allergies and the humidity (pleeeease!!!). Wish me luck tomorrow.
Thurs- Spin today! Ha....I took a class. I also went on the elliptical for about 15 minutes. Tonight was also the first class of an 8 week session of Cardio Sculpt I am teaching. Lots of lunges and other stuff to blast the butt.
Fri-Early morning spin class (repeat of the 6 mins. of hills--what was I thinking?!??!) It was good. I contemplated lifting weights, but was kind of feeling Thursday night's Cardio Sculpt, so I did the elliptical (very easy level intervals) for 30 minutes while I read the new issue of Runner's World. Sometimes my time at the gym is the only way I can read and actually comprehend what I just read.
Too bad I have not put any miles in on the road this week. I was not feeling it and my allergies were sky high and, and, and I suck! :-)
This weekends long run is 12 miles. The high is 63...I cannot wait! Love this weather!!!!!! I sure hope it proves that I was not a total slacker this runing season--and that it was in fact my allergies and the humidity (pleeeease!!!). Wish me luck tomorrow.
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