Monday, November 29, 2010


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Friday, November 19, 2010

Keep it moving people....

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Wednesday, November 17, 2010

Spinning and running. 8 miles to go!

Wednesday~ Is it Friday yet??
I am tired. Not the too much exercise kind of tired either- for real! I can't sleep kind of tired. It stinks.

I ran today! 3 whole miles on the treadmill before spin class. It was a 9:45 pace. 8 more miles to go for the week!

Spin was an oldie but a goodie. It was a repeating interval, only it got longer every time we started it. The first one was 3 minutes long, then 6, 9 and 13 for the last interval. The moves were:
flat road with resistance
recover (always 1 minute long today)
I think the class went by fairly quickly and I got a few claps and "thank you's" today- I usually take that as a good sign.

I have a personal training client tonight and that's it.

On tap for tomorrow:
Spin class at 5:30 am (subbing)
Extreme HIT spin class at 7:15 PM -- 90 minutes of fun is what I like to call it.

Tuesday, November 16, 2010

Busy Tuesday.....

Today I met with my "trainer" from the YMCA. We talked a lot about my metabolic testing on the bike and about on the treadmill ( future test). I got a lot of questions answered and am very excited for what's to come. I hope to retest the bike on Sunday afternoon-I only have to fast 3 hours for this one. YES! After I do the treadmill test ( hopefully next week), Ryan will come up with lots of useful info for me to use for training. I will have new HR parameters for the bike ( most likely--he thinks I was nervous/anxious during the first test/TOM/ allergies) lots of factors might have swayed my results and he expects ( knock on wood), that my new results will be improved. We talked a lot longer than I expected so I was unable to get any running miles in. Booo! I have 0 miles for the week thus far. With that being said ( or written) I cannot believe it's only Tuesday! I have plenty of time to get in 11 miles. I better.

Today was also the last meeting for my new moms group! They were a fun group ( they grew on me!) and they will be missed!

I taught Cardio Sculpt at 4:15 today. It was good.
Dumbbell swings
plank + knee in's
squat thrusts
jumping jacks with body bar
abs on the ball
and a whole bunch of other stuff!

90 minute spin endurance was the last stop of the day.
I lent out my HR monitor to a fear friend so I felt lost during class! haha...I still survived and I would bet that I actually stayed in my Zone........

Now it's 11:45 PM and I am wide awake. The Spin class is over at 8:45 PM. I am wired.

Monday, November 15, 2010

Sunday- active recovery and pain (yoga), Monday Spin...

was able to get in about 40 minutes of cardio in my recovery zone on the elliptical. I did this while watching Kendra. Don't judge! The show cracks me up-she is CRAZY. After the elliptical I headed on over to Sun Salutations Yoga class....ugh. It was harder than last week ( which was hard, by the way). It was good though. I only took one break this week. I assume it's helping me-right?!?! This makes 3 weeks in a row that I have made this class. I am still hoping to keep it up.
My goal for running this week is 11 miles.

Monday- Spin at 10. I did a strength interval class today. Lots of flat roads with resistance, a few big hills (1) eight minute hill and 5 mins worth of sprinting today. Woah. It was good though. The class only had one empty bike today too! It's that time of year! The weather is turning colder -again.

Sunday, November 14, 2010

Saturday- I met my goal. Woohoo!

Saturday- Woohooo I ran. I actually ran over 2 miles and I did it outside. I made my goal of 10 miles this week- I actually ran 10.2 but who's counting? ( me, that's who). I tried to stay within my Zone 2 HR zone. The only this is this is my cycling heart rate zone, so I am guessing that will be different from my running zones. I was running very slowly, but honestly it felt comfortable and doable. I think if I ran much faster I would have gotten discouraged and might have not met my goal. Sad, but true. I know how my mind works!

It was a brisk day for sure. The weather was in the 40's which I usually enjoy, but I also am usually accustomed to running in it by now. Not so much these days. IT was my first time outdoors for a run (read: without my daughter ) in months. I wore long Nike dri-fit loose pants and a long sleeve technical top with my cotton gloves. I felt very comfortable with this ensemble. My hands, of course were freezing, but I knew that would happen.
I ran a 10:27 pace. I really hope I can keep it up and get my pace up, all the while sticking with this Heart Rate training stuff. It's very fascinating to me for some reason!

I hope to do a nice recovery workout for at least 45 minutes...I am shooting for 60 minutes, but not sure that will happen. I also plan on my yoga at 4 pm. If I make it, this will be the 3rd week in a row. It's a great way for me to (kind of) de-stress and get ready for an active week ahead!

Friday, November 12, 2010

Thursday and Friday spins of course...and hydration!

Thursday- My plan was to run 2-4 miles in my recovery zone in the morning and teach my 90 minute spin at night.
What actually went down was just teaching, which was fine by me! My daughter had a half day on Thursday and was actually dismissed a full hour sooner that I thought. That did not leave me enough time to get to the gym ( booo hooo).
My 90 minute high intensity spin was a lot of fun. Last week I guess I was just getting my feet wet. I actually stopped sweating last week whilst teaching...not good.
I learned my lesson this time. I was a sweating fool- sweatin' like a dude for the entire class. Whew and gross. It was a good session though so that is all that really matters.
After class ( it ends at 8:45 PM) I am too wired and hungry and awake to sleep. But I have to, since I have to get right back up at 4:15 AM to teach my 5:30 AM spin. Well, being hydrated helped me out again. Last Friday upon waking up I felt DRY and tired(exhausted is more like it). Today I just felt tired. Success!
Friday- Spin at 5:30 AM-strength intervals. Nice and deceptively difficult ( so I was told). I planned on hopping on the elliptical for 15 minutes, but that quickly turned into 35 after my buddy spotted me and we gabbed for a little too long. Ooops!
I went back to the gym with intentions of running 4 miles since my goal is to do 10 miles before Sunday! Well....I ran 2 and then walked about 15 minutes on the treadmill. My previous workouts caught up to me. But, I was still hydrated. Take that!
I have an idea in my head at this moment ( 11:10 PM) that I might run 6 miles tomorrow--outside! Stay tuned.....

Wednesday, November 10, 2010

Tuesday and Wednesday Recap--runnin' and spinnin'

Tuesday- I ran 2.2 miles on the treadmill today and it still felt good. I only had 20 minutes to get some cardio on. I need to make a small goal of mileage per week. This week I will be smart and set it at 10 miles total. I hope to make it outdoors at least once as well.

I participated in the 90 minute spin class later. It was great. It's the endurance class so it taps into your fat stores as fuel. Good to know. My stomach was actually rumbling towards the end of class. I was starving by the time I was done. I hope to be able to do this class every Tuesday night!! According to the instructors bike computer we went almost 37 miles! Woah!!

Gotta go--off to teach Spin!

Monday, November 8, 2010

Monday! Back to the grind....

Monday~ Spin at 10 am! I repeated the same class I taught last Thursday. The one called Calorie Burner. It was a hit so I thought it would be again. It was. Whew. It felt good to get back at it today. My week was very hectic last week, but I won't complain-I love that organized chaos stuff.

Later at home I did 6 rounds of this weightless circuit:
15 lunges per leg
10 jumping lunges per leg
5 push ups to squat

it was hard! It took me 9:08 seconds to do this. I am going to try to do this again this week, but will shoot for 10 rounds. Ugh. It was tough.

I might try to run a few miles tomorrow on the treadmill before my new moms class.
It was a good day.

Sunday- active recovery and pain (yoga)

Sunday~ Light cardio for 20 minutes and then 45 minutes of torture. Yoga I mean. I totally stink at it. It was even harder than last week! One thing I am happy about: it's 45 minutes now and not 60! Whew! These Sun Salutations are no joke either. I am not the worst in the class, but my goal is to be as flexy as the chicks in the front row (I stay in the back!)
I was still pretty sore and tired on Sunday. I felt busy ( cuz I was), all weekend long and did not have much of a weekend. Oh well- Bring on the week !

Saturday, November 6, 2010

Friday and Saturday ( Spin class #8 and #9 for the week) DONE!

Friday~ Spin in the AM-what else?!??! I had an almost full class. According to the bike computer we rode almost 13.5 miles To be honest, I have no idea what style of class I taught--being that it was class #8 for the week--they all seemed to get lumped together. I do remember feeling extremely dry and exhausted when I woke up. I was so dehydrated from the night before. I drank lots before bed too, but apparently it was not enough. My legs were pretty much shot too.
Totally Toned at noon. I had 2 new people and I usually join in when this happens- not today though. I was too tired and sore for that! They both did perfectly well too. I was able to demonstrate the moves and help them when necessary. I was too pooped for much else.

Saturday~ Power Spin at 7:45am.....or make that 7:30am! Great. I had a FULL class and the instructor I was subbing for ALWAYS ( so I was told) starts class at 7:30--even though the schedule clearly states 7:45. So I waltz in at 7:28am....they are already on the bikes ( my friend opened the door as she was getting nervous that I was not going to show up). I started the music and they were off. I excused myself of my tardiness and they were fine with it ( to my face anyways). Class was pretty darn awesome. I "borrowed" the workout from an online site to get the idea. I changed it slightly but not much. The borrowed profile was a tad more difficult than what I was looking for ( maybe if this was class #2 of the week and not #9 I would have done the tougher version). On a good note- I taught off the bike for a was breif, but I did it! It will get easier the more I do it I am sure. It was a nice little break. I was able to coach the class and walk around and look at form from a different angle. Did I mention that it was a nice little break?? We road about 25 miles in class today. So glad to be done with my craaaazy week!
I know my butt should take a full day of rest tomorrow, but so far I plan to do very light cardio ( my only excuse is that I have not been able to do my own thing at all this week, so tomorrow is my chance!) I got a new library book and I can read that or a magazine or watch TV while keeping my HR in Zone 1 ( recovery baby!!). There is the yoga that I NEED to do weekly as well. Hopefully I get to do something though.

Friday, November 5, 2010

Spinning and more spinning.....(sounds like a repeat post, but it's NOT)

Thursday part II-

Is it Saturday ( 8:46 am to be exact) yet??? That will be the last class i have to teach this week, and then I will be able to collapse from exhaustion.
90 minute class last night. I had all intentions of teaching off the bike again, BUT---- the bike has a new computer that shows mileage ( we rode 30.4 by the way), so if I got off my bike, the class would have no idea how far they rode!! That would be very unfair now wouldn't it?!?! Yes.
I had a guy i class that appears to be very fit, and he said he had never been so tired or hungry right after a class before. My work here is done. Ha.
Gotta go---off to teach! ( for reals!)

Thursday, November 4, 2010

Spinning and more spinning.....

Wednesday~ All I did today was teach 1 spin class! seems like a low-key day since I only did one thing. I needed it though-busy, active days ahead of me. It was a tough interval class that I planned on taking it easy in. I just can't hold back sometimes.
On my training schedule I had 2 hours of cardio. No tanks! I actually have plans to meet with my "trainer" next week to possibly modify my training schedule. I think I might have to cut it down to 3 or 4 training days---6 days on top of what I do for a living is kinda killing me. Even though this week is not the norm for me. So, until I meet with him I will not be adhering to my training. I don't feel like a quitter of failure either-- it was just not working for me.

Thursday- So far I have taught one Spin class today. Later this evening I will teach my 90 minute ride! It was fun on Tuesday, so I hope it's fun today as well.
This mornings class was packed-every bike (24) was occupied. I am so glad I planned a killer strength ride too. The class was very vocal during the climbs--lots of whopping and hollering this morning!
I am thinking about doing some yoga here at home......but I am so tired. I might just close my eyes for 30 minutes while Miles sits next to me watching " My favorite show", which is basically any kid show on TV!

Tuesday, November 2, 2010

Is it Friday yet??

NOPE!! I wish! Although my Friday and Saturday is still busy with teaching!
I am subbing A LOT this week. First up was today- 9- minute Extreme Intensity Spin. Woah! It was kind of fun. The best part was that I was able to train within my specific heart rate parameters. I felt as if I had a real goal in class. The bad part was that only people showed up! One did not have a HR monitor and the other one forgot his!! There was 1 extra and the guy that did not have one? I think he could have cared less! Oh well..... They seemed to have enjoyed the class. It was Loooong!

I also had my new mom's class today....I took it easy on myself and let the ladies loose in the gym. Well, they had some specifics and I supervised. We then moved it into the studio for core and ball work. No weights today, but you would have thought I was killing those gals! They are funny, but most of them worked really hard today and had lots of questions. I love questions-especially when I know the answer!

Cardio Sculpt was later. I was beat by the time this class started. Green tea does nothing for me in terms of a caffeine kick. Nope. I pulled it together and did a nice circuit style mash-up. It went something like this:

squat jumps R (8)
jabbing sequence
squat jumps L (8)
upper cuts
3 times total

Shoulder Press
Hammer curls
(lots of each!)

high low punches (r)
repeat (l)
3 times total

15Wood chop (ball)/side
Crunches on ball-15 slow

ski hops (r) 4
repeat (l)
1 Burpee ( set 3 = 6 burpees)
fast alt ski hops
3 times total

plank hold + alt punches (8)
Plank toe taps (8)
2 sets

hooks (r) 8
repeat l
jump rope sequence/ and jump jacks
3 times total

triceps kickbacks
side lunge + knee lift (lots)

I added more cardio, hamstring curls on the ball and roll ups... and then repeated all the abs again. Whew. Squat jumps always make me hurt immediately.

After class i had to go grocery shopping-- I am so glad I remembered to pack clean clothes to change into because I was a sweaty beast.

Monday, November 1, 2010

Sun Salutations and I ran again.

My PC has a virus and I should not even be on it..but I am.

Sunday~ Yoga class for 45 while minutes!! YAY! Finally........ It was a Sun Salutations basically went like this:
down dog
forward fold
mountain pose
swan dive
repeat for 45 minutes!

She threw in a few shoulder stretches for good measure
this was freakin; hard! I am sure I have mentioned once or twice ( or a million times), how much I need to take yoga regularly?? Well, I do. I really, really hope to be able to add this in on Sunday (my "off" day from exercise).

Monday~ 5 am here I am. Ugh. I could not sleep, so why not head to the gym ( sounds like a problem to me). I am glad I got up though. I had 61 minutes to do for my HR training and I did it all on the treadmill. Almost 6 miles worth of intervals. My avg. HR was 157. It went well. I miss running. Officially.

After that I did a short and sweet weight circuit:
plank to shoulder press
bent over rows
front squats
biceps curls
( I almost puked after set 2, but could not stop..too many witnesses)

Core for 15 minutes straight
toe dips
plank hold( 30 seconds)
My abs were on fire. I know I was engaging all the right things and taking my time this morning...I hate working abs directly. That's probably why it burns so much cuz I don't do it enough. Lesson learned? Probably not.

Spin class was at 10 am-- intervals today. I think they went well. I need to start trying to teach off the bike. I do a lot of activity and find myself kind of fatigued all week. The only time I taught off the bike was when I was 8 months preggo and my belly touched the handle bars ( true story). I know I am still an effective instructor off the bike-I just need to get used to doing that again.
That's it.