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:

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

Sculpt:
Shoulder Press
Hammer curls
(lots of each!)

Cardio:
high low punches (r)
repeat (l)
kicks
3 times total

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

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

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

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

Sculpt:
triceps kickbacks
side lunge + knee lift (lots)
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-Spin, Weights, elliptical. Tuesday-Active recovery and yoga-yup, yoga!

Monday- Race Day Spin today...... I used a repeat class and revamped it a bit. New music and a few new moves and viola. New class. I used my new HR parameters as well. I like having something that makes sense finally!

Totally Toned was next on the list. I usually sit it out after race day and today was no exception! It was a fun class to instruct, I was able to incorporate the exercise stability balls in today's class for some variety. I hope to do this more often this session. Lots of laughs were had!

So that was my classes for the day. With my new training I am not to count my class instruction as a true workout. Awesome.

I headed back to the gym after getting the girl from school to weight train with Ryan. It was a lot of fun. Not overly difficult, but I am not complaining. I have not lifted in months (regularly).

He had me throwing an 8 lb. medicine ball overhead--let it bounce no more than 1 time and then do it again for about 8 passes. Walking lunges with medicine ball rotation, 1 leg squats, 1 leg hamstring curls with the stability ball, push ups, pull-ups, jumping lunges, BOSU push ups + burpee, TRX rows and, and, and. Whew. Oh, we ended with core. I loathe working my core, but I know it will only make running as well as cycling and just about every physical activity easier!

After that torture, it was time to torture myself with my first prescribed workout- It was called Threshold 3. I had 5 minutes of intervals for 60 minutes total. I thought for sure I would stop at 15 minutes in. By minute 25 I found my groove and there was no stopping me now until that darn elliptical said 60:00complete! Ugh. It was pretty hard. Thankfully, I only have to have my heart rate up super high ( 167-168) for 1 minute. It took me about 35 seconds to get it up that high ( I was at 154 at the time). So I need to work on that next time- I was not working hard enough apparently. Gah!

That brings me to today (Tuesday!). My active recovery day! Yay! I got up at dark thirty to hit the elliptical again. My goal was to keep my heart rate between 132-142 for 60 minutes. Mission complete! I averaged 137 beats per minute for the duration. I don't get bored surprisingly. I think it's because I am constantly looking at my Heart Rate monitor --time pretty much flies by that way.

Once at home I actually did some yoga/stretching for a whole 45 minutes! Let's see if I can continue this. Twice a week would be ideal, but I will shoot for once a week for now.

I will be instructing my New Mom's class in a few hours, but I think it will be mostly a cardio day for them on the machines and track and core work and stretching is the plan so far. Well, that depends on if we have a tornado!

Monday, Monday......

Monday~ I think I am done with my pity party- until race day! Just keepin' it real up in here! The Boston Marathon made history when it sold out in 7 hours! That is amazing!!!! I knew I was not going, but it made me feel a little bit better knowing there was no chance now! Ha..whatever it takes. UNTIL my friend texted me saying a woman in our running group can't use her confirmed entry to Boston for some reason and I might want to see if I can get hers. I didn't ask any questions, but I am doubtful she would just donate it to me cuz that's the only way I would get to race in Boston- if someone else paid for me! My lovely friends that are going there let me in on all the ways to save $$-drive and stay with strangers for free! I would be fine with that! No need to dwell on the shoulda/coulda/woulda-it just gives me a headache.

So on to Monday's Spin class. I did a repeating interval class. I have not taught one in a very long time. I always get frustrated trying to come up with the timing that works....well I figured it out and I think the class went very well! It was 6 minutes of fast intervals ( runs, jumps etc) followed by a 5 minute progressive hill. I let the class decide what type of hill they wanted to do, as long as it was different every time. Some people like that they get to choose, and some freak out and just do what I do! I am fine with that. Sometimes you just don't feel like thinking too much and rely on the instructor (me) to tell you what to do- that's what it's all about!
Totally Toned- I had every intention of participating, but I guess I changed my mind. There were 3 ladies that showed up today. We had a great time scaring the non-mother in class with our birth stories! Ahhhh! We let her in on things we wished our so called friends had told us! I hope we did not scare her too much...it was all in good fun though.

Saturday!

Saturday~
Kind of a hurried workout today.......

Elliptical for 35 minutes..I tried to keep my HR steady ad not to drop below 150 bpm.......I pretty much did that.
I then hopped on the treadmill and did a 30:30 interval...The mile ended up being in 8:30 which is not too bad for interval style- I guess. I then walked for about 8 minutes or so on an incline still trying to keep my HR at 150. My Garmin says my avg. HR for my whole workout was 147....close enough!
I have a big road bike ride planned for tomorrow...the weather should be AWESOME...high of 77*!!! We hope to get in 50 miles..probably tack on a few more for good measure--maybe!

Tomorrow is the Chicago Marathon. Good luck to everyone and I am looking forward to reading all of your race recaps!

Tuesday -intervals and NO Spinning ( I ran) ( what?!?!)

Tuesday~ Well on Monday night I did do the isometrics workout. It's no joke folks. It was a killer and it only took me 15 minutes (not including my 3 minute mini warm up). I did this while watching my recording of Desperate Housewives ( love this stupid show). SO I do recommend this workout especially if you are always crunched for time or need something different to challenge your body.

Ok so I made it to the gym on Tuesday. I did some pretty intense intervals on the elliptical. 2:1 ratio with a 4 minute warm up. 2 minutes hard and 1 minute to recover for 25 minutes.
I then moved to the treadmill with no plan in mind. I walked for about .25 miles and then I ran for a full mile. Woohoo. I think you know you officially miss running when it felt good to run on the treadmill ( in beautiful weather). I need to figure out how to get my butt in the great outdoors again and RUN. There are a few smaller 5ks and 10K's this fall that I am looking into doing--well 1 or 2 hopefully if they are close to home.

After cardio on Tuesday I had my New Moms class. They ( most) came ready to work. I had them complete 1 mile on the track and was happy to see that most of the group Incorporated bouts of running/jogging. We then hit the weights --walking lunges anyone?? ( 1 participant asked me if I hated them as we started set #2---ha. )
No spin for me today- I missed it a little, but it's good to change it up-right?!?! Yes, it is!

Crazy for Cardio and Core!

Tuesday~ I ventured on the elliptical for some easy cardio for 35 minutes. Long and short intervals for the most part.
I am kind of over lifting weights. I am not sure why. I did a made up core workout though and I am sore today. It took me about 20 minutes to do 3 sets.

Walking alt. lunges + med. ball rotation
side bends (pilates ball) 10x
dumbbell swings ( 2 styles all in a row) 20x
plank hold 1 minute
jump rope 150 revolutions.

It was kind of fun.

Running club was later. We were to do a 2 mile warm-up : http://connect.garmin.com/activity/34662706
3 mile tempo run. My attempt at 8 minute mile pace. FAIL. Ugh. Well...I did an 8:05 for the first mile. I also got to practice my panic breathing during the run. I am very frustrated, but I know I have to practice it do learn how to get through it. Saturday's 10k WILL be interesting fo sho: http://connect.garmin.com/activity/34662699
1 mile cool down: http://connect.garmin.com/activity/34662692
Oh, after class...I bought a running skort/skirt thing. Ha! I will test it out tomorrow morning.

Wednesday: Spin class. Endurance day. It was rough!

Wednesday

Wednesday-Spin day. It seems everyday is spin day around here!
It was a nice interval class today. Some longer paced standing runs and some heavy climbs.
I emphasized heart rates again today and urged the class to actually recover during the recoveries!
Totally Toned was at noon. Threw in some new stuff. Some pilates for core and some other stuff too! How's that for an explanation?!?!

I went to the docs today. Looks like I most likely have asthma! I am going to see an allergy/asthma specialist ASAP to confirm what my doc found out. I am bummed, but glad to find something out.
I have to teach 3*2*1 in a few hours...I must go and plan that NOW!
Peace out!

Tuesday --Speedy Sprints on the Track.

I was not able to make it to the gym this morning (again) for weights! My son was up quite a bit last night and was not up at his usual 7:30 AM time--that and Daylight Savings Time I am sure. I thought about doing a quick circuit while he napped ( oh right..he DID NOT nap today--lil' stinker). I was way tired anyway from hanging out with him all night. I was not sure how my 1000 meter repeats would go either. I was/am very tired. It was a beautiful day here in West Michigan. It was in the 60's at 6 PM today. Ahhhh!!! I love it.
I went anyway to see how I would do. After the 2 mile warm up I looked up my expected pacer for the 1000 meters ( 2.5 times around a standard track). It said 4:26. I decided to have that in the back of my mind and try and run a 4:36 at least. The first one seemed fairly doable...well until we had one more time left around the track. I was pooped. I should have been-- I ran that one in under 4 minutes! Oooops! I learned my lesson. We took a 3 minute rest in between intervals. Here is how the rest of the 1000's went.
4:36
4:32
4:22
4:19
4:10
I should add that my pacer was absent tonight! She actually is running a half marathon this weekend and decided to run an easy 6 miles tonight. Tuesday night speed work should be practice, but it seems it usually turns into a competition.. I can't help myself. I try to hold back, but if somebody is deliberately trying to race me--ugh. It's healthy, but I would sure be mad if I hurt myself!! The last (3) 1000's were fun and somehow easier then the first 3. I am not sure why, but I won't ask any questions. I used my inhaler tonight 30 minutes before practice. I am not sure if I needed it or if it did anything to help me, but it might have given me a bit of confidence. I did not freak out or hyperventilate at all. I had a few moments where I thought I could have, but I just thought happy things and I guess it worked! Whew. I think it's safe to sign up for the 5k now. I think I mentioned a time or 2 that procrastination is my middle name.....

Sunday..easy cardio day.

My legs were sore and tight this morning. Lack of stretching and hydration is my guess. I went to the gym with no real plan in mind. I hopped on the elliptical and did some very low key intervals as I read a magazine. Those 30 minutes flew by! I got on the rower for 10 minutes. I did my own from of intervals on here too. I then did a very easy incline walk on the treadmill for 15 minutes while I watched The Food Network. My most favorite channel. I am not sure how Brian Boitano got his own cooking show, but he is a pretty good cook and kind of funny too.
I stretched my IT Bands and hamstrings really well after my workout in hopes of feeling a bit looser as the day went on. Not so much. Monday will be here in 25 minutes. I better get to bed. Night.

Speed work--800's.

Speed work day.
It went well. I owe it to my pacing buddy Katie! Thanks girl!
Today's workout was to do (6-8) 800 repeats at repetition pace( whatever that means) my pace should have been between 3:28-3:32 area. This is how my 6 went:
3:32
3:20
3:25
3:20
3:20
3:17

Not too shabby! I know I try not to push it harder than I need to, but sometimes you just do what comes naturally I think. Today I felt nice and strong and having Katie to run with helped me immensely!
We were to take an equal recovery time in between the intervals. It seemed like a long time to recover, but I am thankful for it as it let me recover fully..I was able to push that much harder.
I was still a bit sore from lifting weights Monday night. I am still trying to figure out from what exactly. It might be the fact that I took a week off from lifting?? Who knows. I like to be sore usually.
Great day today!

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!

Wednesday Spin Day....

I was still tired from last night's speed session. I try to take it easy during Spin class, but it's HARD for me to do that. I laid low on some of the hills, but not for too long.
Today's Spin interval class consisted of endurance, hill, jumps, recover and repeat! I threw in 2 sprints somewhere in that line up. The intervals got longer with the recovery staying at 1 minute. So the first interval was 1 minute, then 2 and up to 3 minutes and then we did 1 minute again of EVERYTHING. Sweat fest fo sho! I had the guy that made the inappropriate comment come back to class. Front row. In my face. He behaved today. High 5 at the end of class again.
I am super sore from my Tuesday workout. I think it has to be the negative pull-ups, or maybe the plank rows. Probably both. Ouch!
Totally Toned went well today too. They asked me if it would ever get easier. I hope not!

Sunday REST Day?? No way!

I decided to go to the gym and use the treadmill for my speed session I did not do on Thursday.
2 mile warm up followed by 2 minutes fast and 2 minutes slower x 6. I made it a progressive workout. Whew. It was tough, but I knew it was only for 2 minutes and then i would get to slow down. 2 minutes is a long time though. I topped out at 9.0 mph for my last fast 2 minutes. Glad that's over! I then did a 2 mile cool down which was one mile jogging and 1 mile walking. I actually walked more than a mile because I started getting into this movie on FX called Death Sentence starring Kevin Bacon. The 15 minute foot chase scene I watched got me hooked. The movie was made in 2007 and I remember wanting to see it. Of course, it's not coming on again anytime soon.
Anyway.... after my workout I felt really great. I felt a lot better than I normally do on a Sunday. I know it's because I did my long run earlier in the week and not on Saturday. Even though the 70 minute Power Spin kicked my butt-- it's no match for a 10 mile run!

Recap of Sunday and Monday

Sunday and Monday.
Pretty much standard I think.
Sunday I did long intervals on the elliptical for 45 minutes and walked on an incline for 10 minutes. Nice and easy. I stretched for about 10 minutes.
Monday was Spin. I taught a strength interval today. There were no given recoveries today. I told the class to take them as needed! I let them make today their own. Some people love that, some hate it! Those that hate it feel they need more direction etc. I totally understand that. I am the instructor. I am there to tell them what to do! Or every once in a while I can guide them on their own and take their workout to where they want to go. It can be based on what their bodies are able to handle that day--or not handle for that matter. So anyway--like to hold a class like that every now and then. It's fun to see someslackers participants taking it way easy ( it's easy to spot at times) vs. the ones that are pushing to their max ( at times PAST their max). It was fun. People clapped. I was fine. Ha!
Totally Toned was at noon. We did a lot of giant sets of biceps and some fun things with the exercise bands today. Lots of frowns ( the good kind) today.
It was a good day.

Monday!

Monday fun day! Spin was on tap this morning. It was a full class with people waiting to get in! ( Thanks to the crappy weather). It was a nice interval class with a few "true" sprints thrown in the mix for fun. I say a "true" sprint because those should only be 30 seconds long or shorter. I mean really, how long can you truly sprint ALL OUT? If it's longer than 30 seconds, it's most likely not a sprint. Unless your name is Lance Armstrong. I'm just sayin........
I just got word I will be teaching yet another Spin class on Friday morning. 5:30 AM to be exact. It starts this week. I am kind of glad, but Friday was the day I chose to take off( although that has not happened in the past few weeks...) It will be good to get a new crowd of people. I will most likely just use my Monday or Wednesday class format on Friday. Nothing wrong with recycling!
Totally toned was at noon and I heard a lot of the people were sore over the weekend due to the torture fun stuff we did Friday. I think they thought I would show them Mercy today--NO WAY. Someone did yell out "bikini season, bikini season!!" She had the right mind-set! I think every last person let out groans and moans today after the second set of hip circles! Oh well....that's what they pay for right?!?!
My plans for tomorrow might have to change seeing as my 5 year old is on the couch watching basketball with Matt (it's 11 pm here) . The cough is back. It seems to come out only at night. I will have to play it by ear if we will get to the gym in the morning. It's not looking good. I have a new circuit all ready to go too!! I can probably move my training to Wednesday--not sure when day 2 will happen. Perhaps Sunday.
I also have run club tomorrow. Our scheduled speed workout is a tempo run. Something like 4x1 mile with a 60 second recovery. 1 whole minute?!?! Gee, thanks coach! I will report back tomorrow. I plan on kicking butt!

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.

Friday--speed work on the dreaded treadmill...

So nice to be all done ( almost) with my workouts for the day!
I kind of impressed myself by getting up early to go and do my speed workout! I am unable to run with the club on Thursdays...so I asked a fellow clubber what the workout was.
They did a 1.6 mile warm up and cool down. In between that was some nonsense. 1 minute fast run followed by a 1 minute slower run...x8! I wish I could have been there with them for the motivation. But ya do what ya gotta do!
I did a 1.5 mile warm up (13 ish minutes). I stretched and then I did the workout. It was hard to figure out what speed to run at. I ended up going from 8.0 up to almost 10. It was hard ,but in a very gratifying fun way. Yea. I am weird. When I was done I stretched a bit and then ran a 1 mile cool down. I hopped on the elliptical for a very easy 15 minutes.
I am happy to say that I stretched again for a whole 13 minutes straight! I needed it too.
It was a great day. It's not over yet though. I have to teach Totally Toned at noon. I am not sure what I am going to do, so I best go and plan it now!

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!

I did it!

Well I guess I forgot that I had running club tonight. I went and I ROCKED it out!!
We had to do (8) 800 meter intervals with a 3 minute recovery in between. I did the 800's at 3:10-3:22 ( most towards the lower end!) It was hard, but not barfing hard.
So I got my cardio in and plan on getting to the gym by 9am to lift and do about 15 minutes of easy cardio and head back to the gym later to teach Spinning. I am going to try and take it easy on myself because Saturday morning I am running 22 miles. Time to hit the sack