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.

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 class....it basically went like this:
down dog
plank
forward fold
monkey
mountain pose
swan dive
plank
crocodile
plank
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:
3x8
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
3x15
crunches
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.

Tempo Run and Circuit Training.

I got to the gym late for my weight training session. i was not feeling it, so I opted to just do a circuit on the machines. It was a full body of 8 different exercises. 3 sets of 10. I have been so tired lately! I am happy that I pushed through it though.

Next on the agenda: 4 mile tempo run at running club. EEEEK!! The last time we did tempo run was when I had an "episode". No major episodes tonight, but I plan on calling the doc tomorrow just to ease my mind.

The first 2 miles was at warm up pace- 9 minute miles. The next 4 was to be at tempo. My group of 3 ladies decided to run between 7:45 and 8 minute miles. This is how it went.

Mile 1- 7:45 ( felt good-it actually felt closer to an 8 minute pace)

Mile 2- 7:45 ( I fell back a bit, but caught up half way into this mile)

Mile 3- 7:50 ( We had one big hill that seemed to slow us just a bit)

Mile 4- 7:30 ( made up for mile 3! 1 minute left to go and my breathing got labored--calling Doc!)

2.2 mile cool down at a 9 minute mile pace. All in all the workout was great. I know my tempo pace is about a 7:35, but I feel at this point in the game I would be setting myself up for failure! Maybe next week when the tempo run is 5 miles I will have more confidence. I hope to see the Doc before then too.

My husband asked me if Amara could run a 5k in May....any opinions on that?? She has participated in a 1 mile fun run last year and ran the whole thing-I think she stopped once for about 10 seconds. She also did a 200 meter race last year-she was upset it was not longer! Just wondering any opinions on the matter of her running 3.1 miles!

Thursdays--Jam Packed!

Thursday~

I went to the gym to do my speed workout. It was to be (8) 400m at 1:37.
This is how it went:

1. 1:49

2. 1:39

3. 1:37

4. 1:37

5. 1:36

6. 138

7. 136

8. 1:34

I was able to recover fully between sprints. It's not the same doing this on the treadmill vs. going outside, but at 5 AM, by myself I had no other choice.

I did an abbreviated warm up and cool down. I then hopped on the elliptical for 30 minutes so I could read an atricle or 2 in the latest's Runner's World.

I went back to the gym to get my weight workout in with my friend.

3x8:

Negative Pull-Ups

Walking Lunges

Push ups

Plank Rows

Leg Press

I just stated teaching a new group exercise class on Thursdays as well. 3*2*1 is the name. After the 6 minute warm up: 3 minutes of cardio, 2 minutes of "toning"with weights/bars/body-weight, and 1 minute of core and then you repeat it all! I am a stickler for time, so when said minutes are up- we move it on to the next thing. I explain the exercises as we jump right into them. It was a good group. There were some familiar faces and some new ones too. I was a bit nervous myself. It has been over a year I think since I have had a regular (non-Spin!) cardio class. I guess it's just like riding a bike. I did fine. I did not trip or anything and my rhythm has not left me. Whew!

Monday-- at least the sun came out!

Yup, it's a Monday. My alarm clock went off late. Miles is my alarm on most day's. He decided to get up almost 45 minutes later than normal. It is probably because he was up twice last night, but that's another story.
I had spin class this morning. The good news is that I planned the class last night. The bad news is I did not have the music set yet. I assumed I would be up at 7:30 AM and would have plenty of time to plan the music. Not the case! Sooooo, after getting both kids in their chairs for breakfast I was able to find some worthy music! We left a bit later than I prefer, but all turned out well. Today's class was an interval style one. It was a loop--we did did 4 loops total. I had them try to make each loop a little more challenging then the last. The first 4.5 minutes was all standing runs...30 second standing run, 30 second rest, 45, and 60 seconds with equal rest. We then did a 20 second sprint with a 40 second rest. Last up was a 2.5 minutes climb. Repeat!
My timing actually worked out and I did not have to add any special "flair" to the end of the last loop. That almost never happens!
Totally Toned was at noon. Today started a new session, but there were no newbies today. I normally start off a bit easier for the newbs, but seeing as there were none today--not so easy! It was fun though. I think. I hope.
I went back to the gym to lift since won't be able to tomorrow-my usual day to lift.
It took all of 20 minutes at the most. Love that!

4x8:

Circuit A
Squat Jumps
Lateral raises
Plan Jacks
Circuit B
Walk out push ups
Lateral Raises
Box Jumps
Short, sweet and effective!

Weights and a short run....tired momma today.

I was not sure I would make it to the gym today and I was not even the least bit sad!
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:

Circuit A:
walk-out push ups
step-ups
pistol rows

Circuit B:
squat jumps
lateral raises
plank jacks

WHEW!
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!

Tuesday-Weights, Tempo and running on EMPTY

Today was hard.
It started with a new workout.

Walking lunges
Negative Pull ups
Plank Rows
Leg Press
Push 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:
7:25 (ooops)
7:48 (closer)
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!

Thursday!

I did my long run today! I wont be able to do it Saturday. I ran 10 miles with my marathon buddy. It was not too cold out until the last 2-3 miles. The sidewalks were so icy and snow covered I felt like a little old lady shuffling along! My whole body hurts from being so tense.
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.

Tuesday fun fun fun!

Tuesday!
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
Mountain climbers
Leg Curl
1 minute core

circuit 2
Lat pull down
Plank to press
Leg Extension
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.

Wednesday and Thursday stuff.......

Well Wednesday was an off day. I know. I had a complete day or rest on Sunday!! Oh well. My kids were up all night Tuesday and early Wednesday morning. No sleep for anyone so I was a nice mommy and let my girl sleep in until almost 10am ( the start of my spin class) Thank goodness I found a sub at the LAST minute!! My kids always come first. They both had/have some weird hacking cough that naturally is worse at night! All the honey in the world was not going to "cure" them. They are both doing so much better now.

I was able to get to my 12 noon class though. I was not much of a good instructor I might admit...they seemed to get a good workout, but I felt off my usual game. I was sooo tired. I can work through it usually, but I was going on 3-4 not so good hours of sleep. Whew.

On to Thursday.

I am still behind in my sleep, but was able to make it to the gym this morning for weight training. Still doing the same circuit, but that will change next Tuesday. I think my training partner is ready to step up his game as well. It was a good one today. 4x10. No time for core today, but we did stretch for a good 8 minutes!

I also went back to the gym to do my speed workout on the good old treadmill. Today was a fartlek workout (Training in which the pace is varied from a fast sprint to slow jogging).

It's hard to pace on the treadmill, but I did most of them at 7.6 mph up to 8.2 mph. It was 2 minutes fast 2 minutes slow jogging. 8 times. Oh what fun! I attempted to go to my beloved kickboxing class right after. I snuck in the back and lasted about 8 minutes ( the warm up! So sad), but I listened to my body and it was in need of some nourishment. No need to be all crazy stupid in the name of extra cardio! And besides I am kicking the idea of getting my long run in tomorrow morning. Ugh. Long treadmill run by myself. I should get to be d now. 4:14 AM will be here soon.

Tuesday-- hill sprints and weight training

Today was the normal Tuesday combo- weights in the morning and cardio in the evening.
I am so scheduled.
Weight circuits plus core work and stretching at 9:30PM.
I was unable to make it to the hill sprints with my running clubs so I did it on the treadmill (sigh). It was not so bad. The only thing I slack on is the warm up and cool down. I am to run a 1.5 miles for both. I did .5 for both! I figure it's better to slack on that and then the actual workout. That's my story and I am sticking to it! Hill pick - up sprints x 10. On the tread. Oh boy. It stinks that I won't be at Thursdays or Saturdays runs either! I plan to do both on my own though. Ugh. The 11 miles will be hard alone, but I am more worried about figuring out when I can actually get it in on Friday. Either then or Saturday after Matt gets home from work. Decisions, decisions. Both days will be cold as ever so.......
I also used the rowing machine for a full 10 minutes. That thing is hard! I normally only go for 5 minutes...now I know why! I hope to be able to row more than once a week now. I like it!

Thursday!

Today was full body circuits. It was the same workout as I posted Tuesday, but I did 3x12. I also changed up a few things.
Instead of a basic split squat I did alternating reverse lunges. Instead of a BB row, I did a DB row. And instead of standard dead lifts, I did a wide stance dead. Those small changes can make a big difference in how the muscles are "worked" and it just makes it more interesting I think! I have a workout buddy as well. He ( yes, I said he!) makes lifting a lot more fun and he pushes me to lift heavier when I normally might have chosen a lighter weight. It's the whole competitive side that I can't tame! He needs guidance and accountability and I need the consistency, so things are working out for both of us. We have been pretty consistent ( one time I skipped due to who knows what, but he said he still lifted) for about 5 weeks now. I hope we can keep at it!
After lifting we do about 15 minutes of core. Today that included hip circles, leg lifts,and cat and cows. I threw in some stretching and yoga at the end that he was not too sure about, but did it because I told him to! HA!
I did not really feel like or have enough time to do my cardio at this time.
The kids and i went back later and I was able to do my HILL workout on the treadmill. It was not at all like taking on Manhattan Hill last Tuesday, but I still did it. 10 times up .10 of a mile and then back "down". Ugh. It was good though. Ugh. That took me roughly 35 minutes including the warm up and cool down.
I was able to make it to my beloved kickboxing class. I had not been to this gym or this class since before Christmas. The instructor as well as many participants made a big deal about seeing me again! How nice to be missed. I am officially a gym rat! So funny. I think they missed my kids more though! It was a great workout and I am sure my back will be letting me know just how great in the morning! I think I will try and make it back to this class next week too. I miss it and the peeps!

Tuesday and Wednesday Recap

My days have gotten so busy!!!
Tuesday- full body circuit training went well. 4x8. ugh.

Split Squat
BB Row

Incline chest press
Chin ups

Dead lifts
Up Right Row

A little bit or core and stretching.


Running:
1.6 mile warm up

1 mile fast....1 mile slow x8.
Felt a lot different then doing it on the treadmill!!
Coach had a whistle that he blew every minute...kind of felt like cattle being herded.

Wednesday~
Spin class. I was once again out of breath early on in class. I think it is a direct effect from not being recovered from the running speed workout the night before. Hmmm. Not liking that. at. all. I will wear my HR monitor next Wednesday to test my theory.
Totally Toned was good. Lots of sore abs from Monday's class!

That is all!!

Spin sub and new circuit Thursday

I subbed a spin class this morning at 5:30 AM. It was hard to get up!!!
Class was really tough. I was told to teach a muscle endurance class. These type of classes are way hard!! you basically do not get a recovery at all. The point is to really tax your system and to keep your heart rate at a moderate pace. Sounds not too hard, but once you actually do it and do it correctly, you will see (feel) what I mean. The early morning bunch is a bit different than my mid morning gang. The morning people are actually morning people. They come in with coffee 20 minutes early and are very social at a time when I would rather not be. They motivate me! Lots of yelps from my front row girl. Lots of grunts from the dudes. At the end I even got a fist pump. It was funny.
A few hours later I headed back to the gym for my full body circuit. I changed things up a bit as my workout partner was getting bored! Here's what it looked like:
These were in supersetted groups.

3x10

Split Squat
Bent over rows

Incline chest press
Chin- ups

Dead lifts
Up right rows

I kind of skipped core today. I was not feeling it and I felt tired from my early morning as well as the weight workout. Even though I skipped that I felt today was a great day!

Tuesday-- Run for the Hills!

Tonight (6 PM) was the first speed session for my running club--RunGR.com. Even though I knew what the workouts would be you are really never ready for it! It was HARD.

We were told to run the hill 4-8 times. That is pretty wide open. I was set to do 6, but of course my competitive nature took right over and I had to do 8. I was totally spent at 4.5 though! I feel so good when it's over and done with. During I kind of feel like keeling over. For real. Hills are the worst/best thing in training. The good thing is that it makes the workout literally fly by. 8 hills came out to be about 2 miles total. Warm up and cool down were 1.5 miles each way. Not too many today, but that was not the point of today's workout. Hill sprints build leg strength and speed. Bring it!! I need that!!! I even stretched today after running. It was the peer pressure I tell yea! I don't mind stretching while gossiping. It's distracting. I might have stretched for a solid 10-12 minutes. YAY!

This morning I made it to the gym for my usual full body circuit. I might change this up this week or next for sure. It was fun while it lasted.

Core today was planks (3 sets) and some one legged roll ups (3 sets). They hurt.

Today was a good day!

Sunday, Monday and Stuff!

Sunday~ OFF!!! I sure needed it too. The icy and snowy run really wrecked havoc on my legs!! I should have done some yoga/stretching, but I didn't.

Monday~ Today was Spin day. It was a true structured interval style class. It went over well with the participants I hope. Matt has made it to class the last six weeks I think. I think he actually enjoys it too...I think! He is doing great.
I am also back to teaching Totally Toned on Monday's/ I had a whopping 2 weeks off. It was good to be back. I think they missed me!

Stuff~ This will be the week that I will start to step up my running mileage. I will run more than once per week! I don't have a mileage goal in mind yet, but I will come up with something soon. My running club "kick-off" is this weekend. That means that we officially start on Saturday! We will be meeting on Tues/Thur and Saturdays now. I will only be able to make it on Tuesday's for the speed work as Matt plays b-ball on Thursday nights. I am fine with that though. I can get burned out on running very quickly.
My first race of the season will be in a relay. I will be running 5 miles in all on Jan. 31. I am kind of excited to try and run fast again. It's been a while.
I also plan on weight training twice a week, full body, most likely circuits. I will shoot for Sunday and Tuesday or Tuesday and Thursday depending on what kind of time I have. I will also be doing my cleanse again in a few weeks. I really liked it the first time around and will continue to do it every 90 days. It helps me to get rid of all the toxins I have inhaled during the past few weeks of the loooong holiday season. I am happy to say that when I first did the cleanse 90 days ago I dropped about 6.5 lbs. and have kept off 4 of those! I am happy with that..and my pants are still baggy! Ha ha! SO I am not going into the cleanse trying to lose any weight, ,sometimes it happens though and if it does, I won't be upset!

Tuesday-weights-cardio and core

I met a friend and we did a quick full body circuit training today. It was fun.

3x10

Squats
Pull ups

Step ups
DB Chest press

DB Shoulder Press
DB Bent over flyes

Core:
Roll ups 4 sets of 10
Planks with bosu 30s x4
Hip stuff 3 sets of 15

Cardio:
Elliptical
30 minutes steady state

That's all!!

Monday Madness

Spin class was packed today. The big industrial fan is still busted. It was mighty hot in the room today. It had to be the day I decided to do some crazy speed drills too. I think the class enjoyed the ride....clapping and good comments after class is usually a good sign.
I planned on going back to the gym to lift weights. I did just that. It was not my normal full body routine by any stretch of the imagination either. that's ok though...I did a small circuit using some weight machines ( which I hate!). But I know it is good for me to change things up and I will probably be sore tomorrow due to the change so I will welcome that. I feel I push harder and get a more balanced workout when using dumbbells and barbells. Might be a myth, but I like how it sounds!

My first circuit was:
3x10
Lat pull downs
push ups
DB shoulder press
Bicep curls

My second circuit was:
3x10
Alternating Fwd. lunges on the BOSU
Leg Ext.
Lying ham curl
Squats on BOSU

That's it!
It went by so fast too....I might do another one like this later in the week and then come up with a new full body routine to start after Thanksgiving.

After that I hopped on the elliptical for no particular reason other than to read Fit Pregnancy ( probably started some rumors tonight) and to listen to my music.
So that's what I did for a quick 20 minute stint on the thing.
I need to stretch and do yoga. I have REALLY slacked on this one.
New Year's Resolution maybe??? I can start it early.....

Sunday.....weights and cardio!

I can't believe today is Sunday. The end of fun! :(
It's also 70 degrees outside...in November! Is it global warming or typical Michigan?!?! Probably a bit of both. Unfortunately I was not able to get out in this awesomeness and run! Boo! It's hunting season and Matt had the morning in a tree stand. My running friends ran at 9am.
Anyways....I was able to get to the gym not really wanting to do any cardio! What the heck?!?!
I started with a 10 minute warm up on the recumbent bike and then went onto my full body weight workout. I am still sore from Friday! I did 2 sets of 15 reps today. Light weights.
I then felt the cardio junky take over. I hopped on the elliptical for about 15 minutes. I did not put forth much effort until the last half. I then went on the up right bike and did 12 minutes of intervals. 20 seconds hard and 40 seconds to recover. It was pretty grueling. I like when I get my act together and push myself!

Thursday..day off..kind of.

Today I did full body workout #2 for the week.
I did it circuit style and got done in 25 minutes or so. I did this circuit 3 times:

Un-assited pull ups ( I did 4 every set.) It has been w while since I tried too. I will get 5 full ones soon!!

12/10/8 rep scheme with increasing weight
Squats
1 arm row
Dead lifts
seated shoulder press
Lunge with rear leg lift
Seated biceps curls
It felt really great to lift a bit heavier again. I will go heavier next week.

I decided to take the day off from cardio...that equates to a 20 minutes treadmill hill walk! That is totally a day off for me though. I needed it.