Thursday~ Active Recovery and weight training. I needed the recovery. I was pooped!!! I tried to lift weights before the cardio session. It did not go so well. I got though this circuit:
3 x10
Lat pull down
Biceps Curls
(3) 30 second planks with 15 second rest between.
3x10
Shoulder press
Squats
planks again.
So as you can see, this was not much of a full body routine, but I am glad I just did something. My legs were so fatigued!
I did my cardio on the elliptical (duh) and walked on an incline for about 15 minutes to finish it off. Whew. That's all for Thursday!
Friday~
Zone 3 Heart Rate for 1 hour. My Zone is 154-167. I averaged 158 for the duration. I started on the treadmill and ran 2 miles! It's been awhile. I then hopped on the elliptical and then finished off on the treadmill again and ran 1.5 miles. It was hard in the beginning and then the feeling past and I was in my groove. It felt pretty awesome--especially when I was done!
Late that night I had to teach Spin- I kept my HR in Zone 3 ( 142-154) with a 149 average knowing I had a nice long recovery on tap for Saturday.
Saturday- Active Recovery for 80 minutes! Mission Accomplished! 80 minutes on the spin bike with an average Heart Rate of 138. Aaaaah! I am sure my body needed this. I am not good at taking a whole day off without doing anything so active recovery is right up my alley!
Sunday is to by my day off from activity..and it might be. Or I will try to go to a yoga class to help this aching body.
All in all this has been a great week. I can't wait to see how next week goes.
Showing posts with label Thursday and Friday recap. Show all posts
Showing posts with label Thursday and Friday recap. Show all posts
Saturday, October 30, 2010
Friday, October 8, 2010
Thursday and Friday spins of course...and other stuff.
Thursday~ Spin again! I went early to warm up for a good 12 minutes before class started. I wish I could do this before I taught...it really seems to help me have a more productive ride!
Today was a Race Day too. It was a 6 mile loop around Central Park. Really fun!
Friday- Spin! I used the same class I taught on Wednesday, but changed the 12 minute flat road. I added some standing climb power climbs to the mix to change it up. I think it was a hit. I had about 20 peeps in class today again. I am loving the bigger classes now that the weather is cooler ( never mind that the high is 74 today!)
After spin I did a weird workout..don't even know if I can remember it all.
3 pull ups ( doing some everyday all week!)
plank to shoulder press (8)
lunges off step (8)
punches w. exertubes ( 8)
2x
pull- ups (3)
TRX bands squats (8)
box jumps (8)
plank hold ( 20 sec)
2x
I am trying to get back up to doing 5 pull ups...they are hard!
I went on the elliptical and did a 15 minute quick interval workout.
Easy walk on treadmill for 10 mins.
I was killing time. Heaven forbid I get home too early and mess up Amara's plan to pour her own cereal and milk! Such a big girl!!!
Today was a Race Day too. It was a 6 mile loop around Central Park. Really fun!
Friday- Spin! I used the same class I taught on Wednesday, but changed the 12 minute flat road. I added some standing climb power climbs to the mix to change it up. I think it was a hit. I had about 20 peeps in class today again. I am loving the bigger classes now that the weather is cooler ( never mind that the high is 74 today!)
After spin I did a weird workout..don't even know if I can remember it all.
3 pull ups ( doing some everyday all week!)
plank to shoulder press (8)
lunges off step (8)
punches w. exertubes ( 8)
2x
pull- ups (3)
TRX bands squats (8)
box jumps (8)
plank hold ( 20 sec)
2x
I am trying to get back up to doing 5 pull ups...they are hard!
I went on the elliptical and did a 15 minute quick interval workout.
Easy walk on treadmill for 10 mins.
I was killing time. Heaven forbid I get home too early and mess up Amara's plan to pour her own cereal and milk! Such a big girl!!!
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.
Friday, June 4, 2010
Thursday class and Friday spin
Thursday~ Instead of teaching 3-2-1 today I called it Cardio Sculpt. That basically means I can teach whatever I want! It was still lots of cardio and core. It was fun and a change from the normal class. That's all I did today!
Friday~ Spinning instruction in the morning. Hill interval class today. After class I did about 20 minutes of core work. I need to do more of this! I think I mentioned that I am kind of bored with lifting weights ( gasp). I love weights. I am just in a rut I guess.
Tomorrow will be lots of cardio for me. Running in the early hours followed by a power spin class. This is the plan anyway! I STILL plan on running a half marathon next weekend. Eeek!
Friday~ Spinning instruction in the morning. Hill interval class today. After class I did about 20 minutes of core work. I need to do more of this! I think I mentioned that I am kind of bored with lifting weights ( gasp). I love weights. I am just in a rut I guess.
Tomorrow will be lots of cardio for me. Running in the early hours followed by a power spin class. This is the plan anyway! I STILL plan on running a half marathon next weekend. Eeek!
Friday, April 23, 2010
GPSless no more--and other things....
Sorry I did not post up yesterday. I must have been too busy...using my new Garmin!! Woohoo!!
I got it yesterday! Charged her ( she's grey/pink accents) up and went for a 2 mile run before teaching my class! Oh and it was a 8:09 minute pace too. I know this, because I have a GPS!! Yahoo!
So anyway....I taught my class after the short run!
In other news...I finally tracked down the doctor about my vocal Cord hoopla. My appointment is on May 20th...... great. That's only 12 days after the Big Show. What the heck?!! Now I am torn. Do I run this race for the fun of it or try to make a goal? I have never run a race strictly for fun-EVER! haha...but really- I don't think I can. I might try it this time though. I forgot to mention that during my run I had NO issues at all. They say this disorder can be brought on by stress--maybe I was stressed that I was GPSless for so long?!??!?!
Friday~ I lifted weights today. It was kind of a blah session for me. I am not sure why.
Shoulders and hamstrings:
3x12
Shoulder press
Dead lifts
Ball Ham curls
Front raises
Front raises
This is all!
But I think I worked these muscle groups plenty in my class last night--lots o' lunges and upright rows etc.
Spin class...what a different experience with my heart rate monitor! I know I work hard, but I work harder with instant feedback. Whew! I have missed you Heart rate monitor- so glad you are back!
On the plan for Saturday...12 mile run in the hilliest place we run. I am to run the first 6 miles easy and the last 6 at race pace..what is my race pace anyway?!?! Oh boy. Friday, April 9, 2010
Lots of days to recap--short but sweet!
Wednesday~ I think all I did was Spin today. Interval style class.....
Totally Toned was at noon. My shoulder is still all whacked out.
Thursday~ I went back to my roots! No, I did not let my natural blond shine. I went to the gym for a full cardio session. Elliptical for 30 minutes and the dreaded step-mill that I looove to hate for 15 minutes.
Later on I taught 3-2-1. I toyed with the idea of going for a run, but our crazy windy weather nixed that idea fast.
Friday~ Spin and Totally Toned again! After Spinning today I decided to lift some weights. It's been a while. I am going to try a 5 day split and see how that goes for me. Today was biceps and back. I did super sets of:
Bicep Curls
1 arm row
with 30 seconds rest for 3 sets
Chin ups
Alt. hammer curls
hyper-ext.
Preacher curls on ball
My plan is to also add some plyometrics and core in when I can. So hopefully that equates to a few times a week!
I can say that my biceps are pretty fatigued already. Love. It.
I hope I am saying this tomorrow while running....Yay-I get to run!
Totally Toned was at noon. My shoulder is still all whacked out.
Thursday~ I went back to my roots! No, I did not let my natural blond shine. I went to the gym for a full cardio session. Elliptical for 30 minutes and the dreaded step-mill that I looove to hate for 15 minutes.
Later on I taught 3-2-1. I toyed with the idea of going for a run, but our crazy windy weather nixed that idea fast.
Friday~ Spin and Totally Toned again! After Spinning today I decided to lift some weights. It's been a while. I am going to try a 5 day split and see how that goes for me. Today was biceps and back. I did super sets of:
Bicep Curls
1 arm row
with 30 seconds rest for 3 sets
Chin ups
Alt. hammer curls
hyper-ext.
Preacher curls on ball
My plan is to also add some plyometrics and core in when I can. So hopefully that equates to a few times a week!
I can say that my biceps are pretty fatigued already. Love. It.
I hope I am saying this tomorrow while running....Yay-I get to run!
Saturday, March 13, 2010
Giveaway WInners, Thursday, Friday and Saturday recap
It's been a while!
First the winners of the Stuffitts giveaway were contacted already: comment 5 and 3! Thanks for entering!
I have still been feeling a little bit off since my Hyper Tuesday run. It might be all in my head, but I think tomorrow will tell me for sure. I have not run since that incident. I have done 3 Spinning classes though and I felt fine-for the most past. A little tightness in my chest for a little bit, but nothing major.
Thursday: I thought it was my day off, but I remember that I taught my newest class at 4:15.
I won't have any real days off this week either. Booo! It's my own doing. I could have taken today off....but Nooo!
Friday: Spin instruction. I repeated the class I taught on Wednesday. It was still hard! I stretched for 25 full minutes after class too--ahhhh!
Saturday: Spin class participant. The class is 60 minutes, but the crazy instructor was able to start early and class ended up being 80 minutes long. It was HARD. It was great. Really. I pushed myself after the first 15-20 minutes. I had a hard time getting going for some reason, but after I did..I really got going!
I hope to get back into my weights next week. I might change my program after I do some research on running and weight training. I know it's good for running (even if it was not--I would NOT give it up), but I glanced at an article that stated lifting 1 set of 20 reps?!?! Eeek. Ha. I will try and research it this weekend with all the time I have ( yea right).
First the winners of the Stuffitts giveaway were contacted already: comment 5 and 3! Thanks for entering!
I have still been feeling a little bit off since my Hyper Tuesday run. It might be all in my head, but I think tomorrow will tell me for sure. I have not run since that incident. I have done 3 Spinning classes though and I felt fine-for the most past. A little tightness in my chest for a little bit, but nothing major.
Thursday: I thought it was my day off, but I remember that I taught my newest class at 4:15.
I won't have any real days off this week either. Booo! It's my own doing. I could have taken today off....but Nooo!
Friday: Spin instruction. I repeated the class I taught on Wednesday. It was still hard! I stretched for 25 full minutes after class too--ahhhh!
Saturday: Spin class participant. The class is 60 minutes, but the crazy instructor was able to start early and class ended up being 80 minutes long. It was HARD. It was great. Really. I pushed myself after the first 15-20 minutes. I had a hard time getting going for some reason, but after I did..I really got going!
Sun: 50 minutes cardio (easy)
Mon: Spin instruction/Totally Toned instruction/ easy weight circuit @ home
Tue: Run 3.5 miles/Power Yoga
Wed: Spin instruction/Totally Toned instruction
Thur: 3*2*1 class instruction
Fri: Spin instruction/25 minutes of stretching
Sat: Power Spin- 80 minutes
I hope to get back into my weights next week. I might change my program after I do some research on running and weight training. I know it's good for running (even if it was not--I would NOT give it up), but I glanced at an article that stated lifting 1 set of 20 reps?!?! Eeek. Ha. I will try and research it this weekend with all the time I have ( yea right).
Friday, September 18, 2009
Thursday and Friday and finally getting this race OVER WITH!
Thursday- I ran almost 8 miles indoors. YUCK! I wanted to get it done early, but it is too dark for me to run outdoors alone. I was on the treadmill for 3 miles, ,the indoor track for 2 *7 laps= 1 mile* and then I returned to the treadmill to finish with about 7.75 miles total. I am glad I did it because the kids and I were able to go to the library later in the day when I would have normally been at running club.
Friday- Easy cardio day. 20 minutes increasing resistance on the elliptical. I then did my 2nd full body weight session of the week. Yay!
Circuit #1 reps of 8 x 3 sets, 45 seconds rest between sets
DB shoulder press (15's)
DB biceps curl (15's)
DB squats ( 20's)
Push ups last set I did 6 one leg push ups on each side and some other variations just for fun. Oh and I had to show off a bit in the Big Boys Weight Room!!
Circuit #2 reps of 8x3 sets, 45 seconds rest between sets
DB split squat (20's)
DB SLDL (30's)
DB front raises (12's)
DB tri ext. ( 20)
This is actually the heaviest I have lifted in a long time! I have been using medium to light weights during the marathon training. Don't want to hurt myself or add any extra muscles to slow me down. I never thought I would ever say that! I loathe losing muscle. I worked to hard to watch it disappear!
I know that I can't wait until I can get back in the squat rack and throw some heavier weight around. I will start that after the marathon. That is how it is these days--- Mary and I always say " after the marathon we will_______" kind of sad! This thing takes over lives. I am trying to let it, but I really can't wait until Oct. 19. The day after the marathon!
Friday- Easy cardio day. 20 minutes increasing resistance on the elliptical. I then did my 2nd full body weight session of the week. Yay!
Circuit #1 reps of 8 x 3 sets, 45 seconds rest between sets
DB shoulder press (15's)
DB biceps curl (15's)
DB squats ( 20's)
Push ups last set I did 6 one leg push ups on each side and some other variations just for fun. Oh and I had to show off a bit in the Big Boys Weight Room!!
Circuit #2 reps of 8x3 sets, 45 seconds rest between sets
DB split squat (20's)
DB SLDL (30's)
DB front raises (12's)
DB tri ext. ( 20)
This is actually the heaviest I have lifted in a long time! I have been using medium to light weights during the marathon training. Don't want to hurt myself or add any extra muscles to slow me down. I never thought I would ever say that! I loathe losing muscle. I worked to hard to watch it disappear!
I know that I can't wait until I can get back in the squat rack and throw some heavier weight around. I will start that after the marathon. That is how it is these days--- Mary and I always say " after the marathon we will_______" kind of sad! This thing takes over lives. I am trying to let it, but I really can't wait until Oct. 19. The day after the marathon!
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