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.

Recaps galore!

I don't even know where to start!
Saturday~ 12 mile run in a place that has CRAZY rolling hills. The good news is..the biggest hill was inaccessible due to construction on the bridge you need to cross to get to the 1/2 mile hill. What a shame! My run was a nice and slow 9 minute average. Here are my stats: http://connect.garmin.com/activity/31103114
I love my Garmin!
Sunday~ OFF
Monday~ Spin Race Day. http://connect.garmin.com/activity/31560539 I was a bit surprised by my calorie burn for this class. I expected it to be higher due to it being a Race Day and all. I am not questioning the accuracy of my awesome watch, just curious is all. ;-)
Totally Toned was at noon.

Tuesday~ Kickboxing! So glad to be back at this!http://connect.garmin.com/activity/31459311
Very intense at some points-- 173 was my Heart Rate max-- she has us do 50 jumping jacks in between one of the songs and yours truly was The Counter! Such pressure!
After class I did a mini full body lift. 3x10
Squats
Plank Row
Lat pull down
**I skipped my 4 mile tempo run-more on this later! (news at 11)

Wednesday~ Spin. Endurance AKA: Fat Burner! http://connect.garmin.com/activity/31560534 I am not sure of my correct HR Zones yet..I keep forgetting to take my resting heart rate in the morning. But this class was kind of hard in a good way.
Totally Toned at noon.
I went for a little run later in the evening.http://connect.garmin.com/activity/31609544
How tired of these links are you? Too bad!! haha! I am pretty much link crazy.
I have not had any significant breathing issues this week. A few minor ones that I worked through. I also have had 2 instances when my neck sort of tighten up for about 10 seconds. It's hard to explain, but it was weird. It did not hurt, but because of what is going on with me it was kind of scary. Oh, and very annoying.

**Soooo..I have yet to sign up for the 25k!!! I had a minor major pity party for myself all week long ( thank you Ben and Jerry for being such good friends to me--I can always count on you.). I am actually surprised at my feelings on this vocal cord fiasco. I did not know I would react this way. I have no idea what to do!!!
~Sign up for the race and just run it relaxed and not for time.
~Sign up for the race with my original goal and if I have a spastic vocal cord attack --umm give up and walk.
~Sign up for the 5k and run/walk it with Matt and Amara.
~ Don't sign up for anything and just cheer on my friends and teammates.
See?? I am in a pickle. yumm pickles..... Anyway- the race is 1 week from Saturday so I best figure out what the heck I am going to do. Any suggestions besides telling me to shut it?!?
I have some very exciting news. Well, I think it is. I found a road bike to borrow this duathlon season! Yahoo! I am to pick the bike up next week- looking forward to riding outside again!
I would like to end by saying that in light of my so called issues-it's really not that horrible.
I can run. I can walk. I have a roof over my head. I eat everyday. My family is healthy. My kids are happy. I don't have asthma.
The list goes on and on and on and on.
Life is good!

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!

Monday...I'm baaaaack!

Today was a great day in terms of my workouts.

Spin was at 10am..I taught it pyramid style while having the last pyramid climb Race Day Style. The "Race Day" portion was only about 15 minutes, but TOUGH. The class loved it and requested a full Race Day format soon. I will do that after Thanksgiving I think. As soon as I catch my breath.....

Totally Toned was at noon. Pretty good class.

I went back to the gym for my Full Body session.

It went mostly well. I went to my gym ( the one I instruct at) and was surprised at how busy it was. After doing a quick 5 minute incline walk warm up I headed to the squat rack to get those over with and before it got occupied. I did 3 sets of 8 topping out 125#..I think I will go heavier next time as I felt really strong during these. I don't even know any of my PR's for lifts because I never write anything down...maybe I should start. The rest of the workout was fine, but it was so busy that some of the weights I needed were not there! That makes me so annoyed. It either forces me to lift heavier then planned ( Arnold presses at 20#) or lighter than I want ( lateral raises at 10#). The 15# had all but vanished--must be a popular poundage! It's funny how I don't want anyone to see me lifting those baby weights at such low reps!

I am also going to advise my single friends to get to the gym pronto--total meat market. Holy smokes!

Early morning Friday.....

I was up and at em' at 4:35am today! I had a 5:30am client. Whew..that is early for me these days!! I used to be at the gym at this time at least twice a week. Ever since Miles became old enough to come to the gym with me I stopped those early mornings fast!!
It was a really good session. I stayed and worked out on my own after that. I did a quick full body routine and then 30 minutes on the elliptical machine on a cross training program. Another short and sweet day for me. I think this week was an "easy" one for me. Time to step my game up next week!!
My eating has been rather well. I took the week off from tracking calories and have not been on the scale in over a week and don't even care! I will hop on it on Sunday most likely and start tracking my eats once again.