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 !
Showing posts with label sore. Show all posts
Showing posts with label sore. Show all posts
Monday, November 8, 2010
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 moment...it 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.
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 moment...it 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.
Wednesday, October 27, 2010
Epic FAIL. Lessons Learned ( I think).
Today's plan for my "new" training. Epic FAIL! I had very good intentions of doing my 120 minutes of straight cardio. Yup, 2 hours. The plan was to have a heart rate of 148-154 for 2 minutes and 1 minute of 167-168 for 2 hours! I am not sure if I am not used to the 5 am workouts anymore (horrible excuse), or that I could not work hard enough on the elliptical to get my HR up in time. I think I figured this out on Monday, but I just had to be sure.
First up: elliptical. I lasted 15 minutes.
Next up: Step Mill. I lasted 6 minutes.
3rd round: Treadmill. I lasted 8 minutes.
4th try: Elliptical (different model than the first) 15 -20 minutes ish.
5th try: Spin Bike! FINALLY. The last 45 ish mintues I kind of did the right workout.
So frustrating. I now know that:
#1 if the Spin room is occupied- I have to push myself on a different machine--no matter what.
#2 2 hours of this workout on the spin bike is going to suck.
#3 I will do it next week. Whatever it takes. That's how I roll.
I figured that this week and this new training will be me figuring stuff out and that next week will be the real deal. I like to make my own rules as you can see. I also plan on getting my eats in gear next week as well. If I want this HR thing to work I also have to fuel appropriately. I am burning a minimum of 500 cals ( that's my low estimation) a day through exercise. Today for example it was about 900 give or take a few. That's a lot and not normal for me. So I need to fuel the right way ( cookies = not the right way--dangit). I have not felt too hungry, but I can already see some changes in my body and it's only been since Monday. It's mostly water I know that, but still. I don't want to be a skinny chick with no energy. Not good.
Sooooo, after that lesson on HR and pushing myself I had to venture back to the gym to teach my Spin class. It went well, and I was not as pooped out as I thought I would be. Probably mental. I am pooped now. I am also very sore from my first personal training session. I hope to do it again on Monday. I am on my own for weights tomorrow though.....hope I am not as sore and tired. Off to FUEL ( homemade pizza night). Yum. * picture of Miles--he must be pooped too......or he just likes to sleep in the hallway at night.
First up: elliptical. I lasted 15 minutes.
Next up: Step Mill. I lasted 6 minutes.
3rd round: Treadmill. I lasted 8 minutes.
4th try: Elliptical (different model than the first) 15 -20 minutes ish.
5th try: Spin Bike! FINALLY. The last 45 ish mintues I kind of did the right workout.
So frustrating. I now know that:
#1 if the Spin room is occupied- I have to push myself on a different machine--no matter what.
#2 2 hours of this workout on the spin bike is going to suck.
#3 I will do it next week. Whatever it takes. That's how I roll.
I figured that this week and this new training will be me figuring stuff out and that next week will be the real deal. I like to make my own rules as you can see. I also plan on getting my eats in gear next week as well. If I want this HR thing to work I also have to fuel appropriately. I am burning a minimum of 500 cals ( that's my low estimation) a day through exercise. Today for example it was about 900 give or take a few. That's a lot and not normal for me. So I need to fuel the right way ( cookies = not the right way--dangit). I have not felt too hungry, but I can already see some changes in my body and it's only been since Monday. It's mostly water I know that, but still. I don't want to be a skinny chick with no energy. Not good.
Sooooo, after that lesson on HR and pushing myself I had to venture back to the gym to teach my Spin class. It went well, and I was not as pooped out as I thought I would be. Probably mental. I am pooped now. I am also very sore from my first personal training session. I hope to do it again on Monday. I am on my own for weights tomorrow though.....hope I am not as sore and tired. Off to FUEL ( homemade pizza night). Yum. * picture of Miles--he must be pooped too......or he just likes to sleep in the hallway at night.
Friday, October 22, 2010
Friday!!!!
Friday!
Early Spin. My class numbers are still good-whew!
I taught the same giant hill/strength class as I taught on Wednesday. I rearranged the music and all went well. After that, my friend and I headed to the Human Performance Lab to fiddle with the TRX contraptions again. I was pretty much tired and sore from Cardio Sculpt last night, but I was able to bang out a few (4) pull ups for 4 sets. I also did 3 sets of TRX rows. I did a few planks and stretched a bit and that was enough for me.
Totally Toned looked fun ( from where I sat). They used the exercise ball for ball lunges, abs, back and wall sits today. TGIF!
Early Spin. My class numbers are still good-whew!
I taught the same giant hill/strength class as I taught on Wednesday. I rearranged the music and all went well. After that, my friend and I headed to the Human Performance Lab to fiddle with the TRX contraptions again. I was pretty much tired and sore from Cardio Sculpt last night, but I was able to bang out a few (4) pull ups for 4 sets. I also did 3 sets of TRX rows. I did a few planks and stretched a bit and that was enough for me.
Totally Toned looked fun ( from where I sat). They used the exercise ball for ball lunges, abs, back and wall sits today. TGIF!
Tuesday, October 12, 2010
Tuesday- nice and easy!
Wednesday- I took it fairly easy today. I am sure the 1300 cals I burned on Sunday have something to do with it! I did a nice easy 35 minutes on the elliptical.
I had my new moms class after that. They did a treadmill hill climb for 15 minutes and then we headed to the studio for some weights. I did not let anyone use less than 5 lbs today. Those 1 and 2 lbs were not doing anything! I was not so easy on them today being that it is week 5 and they noticed! They pushed themselves today and they noticed! I was pretty much non-stop with the weights, planks, mountain climbers, squats...you name it we did it. I told them to expect to be challenged even more next Tuesday!
Amara is well on her way to getting in her 25 miles before the 1.2 mile "marathon" race this Saturday. She hit mile 20 today-- the map is hilarious to me. Its her running up and down the streets over and over. I was on the corner so I could watch her and Miles at the same time. Miles was not feeling going all the way around the block today! She is a trooper.
I had my new moms class after that. They did a treadmill hill climb for 15 minutes and then we headed to the studio for some weights. I did not let anyone use less than 5 lbs today. Those 1 and 2 lbs were not doing anything! I was not so easy on them today being that it is week 5 and they noticed! They pushed themselves today and they noticed! I was pretty much non-stop with the weights, planks, mountain climbers, squats...you name it we did it. I told them to expect to be challenged even more next Tuesday!
Amara is well on her way to getting in her 25 miles before the 1.2 mile "marathon" race this Saturday. She hit mile 20 today-- the map is hilarious to me. Its her running up and down the streets over and over. I was on the corner so I could watch her and Miles at the same time. Miles was not feeling going all the way around the block today! She is a trooper.
Monday
Monday~ I was pretty sore from the ride, but I think I did not feel as sore as normal. If that makes any sense. Half way through the ride I took a break and stretched and had some whey protein. They say that the protein will help with recovery. I'm not saying I felt super today, but I felt better then I felt after riding 40 miles. I did not do the protein then. So who knows. I might have to ride 60 miles next week and experiment again!
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Spin was good. The first 10 minutes was not so fun. My legs were pretty stiff, but after the blood got flowing I was able to put in a good effort. Lots of steep hills today (what was I thinking!?!?!) It was actually an old workout. I made a few modifications and added more recoveries as well as a new play list and voila! A brand new class. Nobody knew--until I told them.
Totally Toned. I went in with few expectations from myself. Good thing too. After I performed 4-5 squats I knew it was best I not join in!
I know I keep saying it over and over, but I really need to find a yoga class. One that holds my attention and is also beneficial! I need that.
Monday, October 4, 2010
Sunday- huge bike miles and Monday-tired girl.
Sunday~ Big miles on the road bike today-- 40 to be exact! My furthest ride eva! It was fun. It was not fast by any means--well, it had moments of fastness, but not consistent. My friend Andi and I called it A Day to Explore! Oh, she also named the ride Trust Me--because we had no idea when to turn left or right or go straight! It was fun though. The weather was beautiful ( thank goodness). There were moments of too much wind, but nothing I could not handle I suppose. There were not many big hills. just one ginormous one that we happened to HAVE to go up, because we were on the shoulder of a kind of busy road. Not my kind of ride, but it was not as bad as I thought it was going to be. The more practice I have in traffic, the better. I will always like the paved paths better though.
The map of the ride actually looks planned! But, I guess you can't see how many double-backs we actually did! http://connect.garmin.com/activity/51629512
Monday~ My back and shoulders and legs were kind of mad at me (started last night actually), I felt really fatigued. Kind of like a truck hit me....or something.
Spin class today was just ok in my opinion. I am not sure if it was because of my fatigue. It took me forever to warm up and get the kinks out! I was still able to get with it and push myself and my class (I hope) to have a successful ride. I had new music and everything! The new Maroon 5 CD is the best. I "heart"Adam Levine. He is the only male I enjoy seeing in skinny jeans- he can pull them off (figuratively, not literally--well, unless he wants to) for some reason! Anyway, what was I talking about again!??!?!
Spin...intervals, heavy hills, fast runs, and a few sprints.
Totally Toned-- I sat this one out, but I am about to do the workout in a few minutes in my living room!
Today's theme was 60 second isometric holds!
plank + glute squeeze
lateral raise hold
side plank (r)
side plank (l)
ball wall sit
all for 1 minute.....
I then had the class then do 20 reps of the following(bonus):
squats
bicep curls
step touches with exertubes
*the isometric holds were done for a total of 3 times and the bonus was done for 2 sets. My 3 participants loved to hate this one....mostly hate I think, but they did rather well!
I will give it a try minus the "bonus". It was a beneficial time filler for class! The isometrics workout should take me about 15 minutes, maybe more with kid duties!
Thursday, August 26, 2010
10 mile and a spin class. I have had better ideas before.
Still sore. Even more so now.
I was up all ready to run today!! I set out at 5:45 AM with big goals. I met the biggest one. I got in 10 miles! Not at the paces that I wanted, but hey. Whatev.
My warm up was about 9:30 ish pace. Which I am OK with even though when I run the warm up with my friends at running group it's about an 8:30 pace. I have issues with pushing myself apparently. That's dumb.
So anyways. I was going to maybe do a 6 mile tempo. Although I am not certain what my actual tempo for a 1/2 marathon really is. I thought maybe I would do an 8:00 -8:15 pace. Not so much. I think I made it to 8:45 ish for the first 3 miles and then I stopped to drink. I ran close to home so I could stop by and drink up. My next 3 miles started out pretty good. 8:30 ish for a bit and then it went downhill. I was pooped. I finished my "tempo", and then started the cool down- yeah I made more of a walk/run! It was mostly a run, but whateva. I got my 10 in!
So then since I am super smart I decided to go to my friends spin class. Not because I thought I needed to go. My main reason was because I told her I would go and I want to support her-she's a newer instructor. Ugh. I basically used it as a recovery ride...I had to work way too hard to keep my heart rate up and I was not up for that..so I kept it low. What a waste! I could have been in yoga or home not sleeping on the couch! Oh well. Lesson learned??
That was my Thursday!
I was up all ready to run today!! I set out at 5:45 AM with big goals. I met the biggest one. I got in 10 miles! Not at the paces that I wanted, but hey. Whatev.
My warm up was about 9:30 ish pace. Which I am OK with even though when I run the warm up with my friends at running group it's about an 8:30 pace. I have issues with pushing myself apparently. That's dumb.
So anyways. I was going to maybe do a 6 mile tempo. Although I am not certain what my actual tempo for a 1/2 marathon really is. I thought maybe I would do an 8:00 -8:15 pace. Not so much. I think I made it to 8:45 ish for the first 3 miles and then I stopped to drink. I ran close to home so I could stop by and drink up. My next 3 miles started out pretty good. 8:30 ish for a bit and then it went downhill. I was pooped. I finished my "tempo", and then started the cool down- yeah I made more of a walk/run! It was mostly a run, but whateva. I got my 10 in!
So then since I am super smart I decided to go to my friends spin class. Not because I thought I needed to go. My main reason was because I told her I would go and I want to support her-she's a newer instructor. Ugh. I basically used it as a recovery ride...I had to work way too hard to keep my heart rate up and I was not up for that..so I kept it low. What a waste! I could have been in yoga or home not sleeping on the couch! Oh well. Lesson learned??
That was my Thursday!
Wednesday, August 25, 2010
Wednesday--ouchie
Just as suspected I was pretty sore this morning. Must be from the over 200 squats I did yesterday. Yup.
Spin today. It was an interval class....first interval set was 9 minutes....set #2 was 6 minutes...set # was 3 minutes....set # 4 was 2:15 and the last set was about 6:30 seconds..I forget. There was a minute of recovery between sets though. It was a tough one today folks!
After that I had big plans of extra cardio ( not sure why) and some weights. I did the extra cardio for about 10 minutes. It was on the elliptical and I was talking the whole time to my friend-- very little resistance. I also talked to her as she lifted weights. I lifted nothing.
Nighty night.
**I have plans for 10 miles in the morning all by myself. Wish me luck.
Spin today. It was an interval class....first interval set was 9 minutes....set #2 was 6 minutes...set # was 3 minutes....set # 4 was 2:15 and the last set was about 6:30 seconds..I forget. There was a minute of recovery between sets though. It was a tough one today folks!
After that I had big plans of extra cardio ( not sure why) and some weights. I did the extra cardio for about 10 minutes. It was on the elliptical and I was talking the whole time to my friend-- very little resistance. I also talked to her as she lifted weights. I lifted nothing.
Nighty night.
**I have plans for 10 miles in the morning all by myself. Wish me luck.
Saturday, August 7, 2010
Saturday spin and that is ALL.
Well the weight training from yesterday settled in nicely today. OUCH! I am a sucker for pain.
I got up early to teach Power Spin- this time I taught Stage 16 of the Tour de France. It was basically one ginormous hill climb. It was a beast. It was tough, hard and fun. It was a 75 minute long class. I had big plans for myself today too--I had planned to run in the 8k this evening. After waiting around all day ( not literally--I mean I have a husband and 2 kids here), I decided at around 3 pm or so that I was not going to do the race. Letting the weeks workouts settle in after teaching spin so early- racing about 10 hours later did not seem like a great idea. I was slightly bummed, but I felt I best rest since my body is tired and so am I. I don't think I will regret my decision in the morning. I know that this week's training (class, workouts, running and hopefully getting the bike on the road) will be jam packed. I also need to make sure my nutrition and sleep are on the up and up this week as well.
Weekly wrap up:
Miles ran: 6
Road bike: 0
Yoga: 0
Spin classes: 4
Cardio machines: 90 minutes
weight training sessions: 3
-----------------------------------------
I am still not making much progress on the biking mileage or yoga. Dangit!
And my mileage this week for running is pretty piss poor to say the least. It's a good thing I got up and ran the little 3 miles on Monday morning or it would have been even worse!
-------------------------------------------------------------------
Goals for upcoming Sunday to Saturday.
I have to be realistic here. My husband and I are planning to be out of town Friday to Saturday evening. That means I will be skipping another long run with the group and somehow need to do it on my own.
I hope I am not getting too cocky with these goals! I think it will help me to get it done though.
I got up early to teach Power Spin- this time I taught Stage 16 of the Tour de France. It was basically one ginormous hill climb. It was a beast. It was tough, hard and fun. It was a 75 minute long class. I had big plans for myself today too--I had planned to run in the 8k this evening. After waiting around all day ( not literally--I mean I have a husband and 2 kids here), I decided at around 3 pm or so that I was not going to do the race. Letting the weeks workouts settle in after teaching spin so early- racing about 10 hours later did not seem like a great idea. I was slightly bummed, but I felt I best rest since my body is tired and so am I. I don't think I will regret my decision in the morning. I know that this week's training (class, workouts, running and hopefully getting the bike on the road) will be jam packed. I also need to make sure my nutrition and sleep are on the up and up this week as well.
Weekly wrap up:
Miles ran: 6
Road bike: 0
Yoga: 0
Spin classes: 4
Cardio machines: 90 minutes
weight training sessions: 3
-----------------------------------------
I am still not making much progress on the biking mileage or yoga. Dangit!
And my mileage this week for running is pretty piss poor to say the least. It's a good thing I got up and ran the little 3 miles on Monday morning or it would have been even worse!
-------------------------------------------------------------------
Goals for upcoming Sunday to Saturday.
I have to be realistic here. My husband and I are planning to be out of town Friday to Saturday evening. That means I will be skipping another long run with the group and somehow need to do it on my own.
Miles to run: 20
Yoga: 60 minutes total
Weight Training: 3
Road bike mileage: 20
I hope I am not getting too cocky with these goals! I think it will help me to get it done though.
Monday, August 2, 2010
Monday early morning run and endurance ride.
Monday- today's spin class was a boring endurance one. Ok, well it's only as boring as you make it, right?!??! It was hard. Endurance classes are harder than mot think ( I think). I actually heard it felt like a Race Day! The whole class ( after the warm up) should be at a pace that is between easy and hard. This is hard to understand without a heart rate monitor. So I try to explain to my class that they should not be comfortable during class, but it should be something they could maintain for hours if they HAD to. I think most got the point! It was a good class. I think I lost 6 lbs of sweat and left 3 lbs of it on the floor beneath my bike ( ewww).
My upper body is pretty sore from yesterday's workout. I am liking that feeling again. It's been too long!
My Totally Toned class worked very hard today ( I sat this one out-- don't tell anyone).
I almost forgot.....I ran this morning! Duh. I put in 3 whole miles while my house slept. It was humid already at 6:30 am, but the morning was beautiful. It was painfully hard to run naked (broke iPod), but I managed. It was a slow pace-- 9:19 or something, but my last mile was better than 8:30. Take that! ;-)
I am trying to run more so this was my attempt at that. We will see how the rest of the week goes!
My upper body is pretty sore from yesterday's workout. I am liking that feeling again. It's been too long!
My Totally Toned class worked very hard today ( I sat this one out-- don't tell anyone).
I almost forgot.....I ran this morning! Duh. I put in 3 whole miles while my house slept. It was humid already at 6:30 am, but the morning was beautiful. It was painfully hard to run naked (broke iPod), but I managed. It was a slow pace-- 9:19 or something, but my last mile was better than 8:30. Take that! ;-)
I am trying to run more so this was my attempt at that. We will see how the rest of the week goes!
Thursday, July 15, 2010
A day of good intentions......
I had great intentions of getting up today to ride 6 miles and run 3. Well......before the alarm went off I awoke to thunder and lightening. I am fine running in the rain; I actually enjoy it. I am not one to ride or bike in a thunderstorm with lightening. I made that mistake once and never again! I rolled over and slept in- I actually slept in until almost 9 am. I could have slept until noon fo sho'! I love sleep. I must have really needed it.
I taught a noon spin today and tried to go easy on myself because of the race this weekend, but 15-20 minutes into class I could not help myself. Maybe I should start playing crappy music so I won't feel like working hard-nah!
That's all for me today. I need to hit up a yoga or at least stretch on my own. These muscles are tight this week. I have spin in the morning and totally toned at noon and then it's off to sign up for Tri Del Sol duathlon! Me scared.....
I taught a noon spin today and tried to go easy on myself because of the race this weekend, but 15-20 minutes into class I could not help myself. Maybe I should start playing crappy music so I won't feel like working hard-nah!
That's all for me today. I need to hit up a yoga or at least stretch on my own. These muscles are tight this week. I have spin in the morning and totally toned at noon and then it's off to sign up for Tri Del Sol duathlon! Me scared.....
Sunday, April 18, 2010
Friday and Saturday recap
Friday~ Early morning spin was a good class. I did not have any breathing issues-BONUS!
After spin I was able to lift legs-Quads to be specific. They were actually still a bit sore from the week too. I did 4x10:
Leg Press
Split Squats
Leg Ext
That is all. I planned on squatting in the rack, butgossiping time took me away from that. Maybe next time. I also want to add that my triceps are still on fire from whenever the heck I did chest and triceps...Thursday maybe?? It's Sunday. I get it. Stop being sore. You know I love it. Whateva.
Saturday~ 16 miler in the books. It was a GORGEOUS morning for a run. I was really happy with how my run went. It was around a 9 minute mile pace. I felt that I most certainly could have stepped it up a bit and gone faster, but my running buddy was a having some issues. I am sure it was a blessing in disguise though. I did not want to get all cocky and then have problems breathing. We talked practically the whole 16 miles. It was a friend of a friend that I did not really know that well.... so now we know each other better. I love making new friends!
This will be the last 16 miler before the Big Show (25k). I am still not sure if I am going to do the Big Show yet. I want to see my speech pathologist first and get an idea of how realistic that would be for me and my goals. I hope they call me soon!!!
After spin I was able to lift legs-Quads to be specific. They were actually still a bit sore from the week too. I did 4x10:
Leg Press
Split Squats
Leg Ext
That is all. I planned on squatting in the rack, but
Saturday~ 16 miler in the books. It was a GORGEOUS morning for a run. I was really happy with how my run went. It was around a 9 minute mile pace. I felt that I most certainly could have stepped it up a bit and gone faster, but my running buddy was a having some issues. I am sure it was a blessing in disguise though. I did not want to get all cocky and then have problems breathing. We talked practically the whole 16 miles. It was a friend of a friend that I did not really know that well.... so now we know each other better. I love making new friends!
This will be the last 16 miler before the Big Show (25k). I am still not sure if I am going to do the Big Show yet. I want to see my speech pathologist first and get an idea of how realistic that would be for me and my goals. I hope they call me soon!!!
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!
Monday, April 5, 2010
Monday Madness!!
The basketball game is on, so I am on the computer! I am not a big sports fan ( I like to watch the Olympics only!), but I am rooting for Duke! I am rooting for them because growing up my brothers hated Duke--so it was my duty as the baby and only girl in the family to go for Duke!
Matt is not a big fan of them either so at least I am not a fair weather fan......
Anyhow--- Today was spin day. I choose to do an endurance class for all my spinners with heart rate monitors ( this would not include myself-YET!) The goal of the class is to keep your heart rate between 65-75% of your max heart rate. They also call this class a fat burner! That makes it more popular because it's pretty tough if done correctly. A few of the people came up to me after class to say just that! It was difficult to not let their heart rates creep up past 75% when I instructed them to add more resistance or pick up the pace. A lot of it has to do with breathing, fitness level and just over all experience. It's fun though--I swear. A lot of them want me to do an endurance class again now that they will know what to expect.
Totally Toned was at noon. Today was all core on the floor. I had it in my head that I was going to do the entire class with the class today, but 1 to 2 times a year my right shoulder gives me grief and I guess it's about that time. I did some planks and shoulder presses in class and that was about it. Dang it. I am not sure what the deal with it is, but it happens sometimes. It's actually sore near the bone--I should probably have it looked at, but we all know I am not going to do that.
That was my Monday!
Matt is not a big fan of them either so at least I am not a fair weather fan......
Anyhow--- Today was spin day. I choose to do an endurance class for all my spinners with heart rate monitors ( this would not include myself-YET!) The goal of the class is to keep your heart rate between 65-75% of your max heart rate. They also call this class a fat burner! That makes it more popular because it's pretty tough if done correctly. A few of the people came up to me after class to say just that! It was difficult to not let their heart rates creep up past 75% when I instructed them to add more resistance or pick up the pace. A lot of it has to do with breathing, fitness level and just over all experience. It's fun though--I swear. A lot of them want me to do an endurance class again now that they will know what to expect.
Totally Toned was at noon. Today was all core on the floor. I had it in my head that I was going to do the entire class with the class today, but 1 to 2 times a year my right shoulder gives me grief and I guess it's about that time. I did some planks and shoulder presses in class and that was about it. Dang it. I am not sure what the deal with it is, but it happens sometimes. It's actually sore near the bone--I should probably have it looked at, but we all know I am not going to do that.
That was my Monday!
Sunday, March 7, 2010
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.
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.
Tuesday, March 2, 2010
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!
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!
Wednesday, February 17, 2010
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!
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!
Friday, January 22, 2010
Friday--a day of complete REST!
I went to bed on Thursday night thinking I would take Friday off. I woke up Friday morning thinking the same thing. Not only was I tired and do for a break anyway, but I was beyond sore. I know part of it was from the kickboxing class and the other was from changing things up with my weight circuit. My back is tore up!! All those elbow strikes and hooks do it to me every time! My hamstrings are on fire and I am sure the culprit is the wide stance dead lifts I did. Woah and ouchie. It's all good though. I stretched a little bit today. I probably should have done some yoga. Yep. I should have. Oh well.
Tomorrow is my long run day. I plan on doing 10-11 miles. My iPod is charging as I type. Tomorrow night is also the end of the year party for my running group. Yes, I know it's the beginning of the year, but this was the best time to hold it. It should be a good time. It will be fun and interesting to see how everyone looks in normal clothes ( although normal clothes for a lot of us is workout clothes!). Sometimes it's hard to even recognize people not in running tights, hats and windbreakers! My race is next SUNDAY. EEEK!!!
Tomorrow is my long run day. I plan on doing 10-11 miles. My iPod is charging as I type. Tomorrow night is also the end of the year party for my running group. Yes, I know it's the beginning of the year, but this was the best time to hold it. It should be a good time. It will be fun and interesting to see how everyone looks in normal clothes ( although normal clothes for a lot of us is workout clothes!). Sometimes it's hard to even recognize people not in running tights, hats and windbreakers! My race is next SUNDAY. EEEK!!!
Wednesday, January 6, 2010
Wednesday..Spinning and Totally Toned-- For sure!
Spin and totally toned were on my To Do list today. Spinning was fun. Another interval type class ,but with more hills then Monday. We also had 5 sprints today which is a lot for me!
Totally Toned went well today too. There are a lot of new faces this session and I want to break them in slowly.... They did say they were still sore from Monday's class, but so did the "veterans".
I am sore from my own lifting from Tuesday. I better get over it because I am back at it tomorrow!
I got new running shoes last yesterday! This might be the first time in a long time that I actually bought new shoes before I needed them! I normally wait until my knees and or hips start to ache and then I wait another 2-4 weeks after that to do anything about it ( cuz I'm smart like that), not to mention the shoes I get cost $100! Thank goodness my Totally Toned class chipped in and got me a gift certificate to my fave running store for $110!! I still have $4 left to go nuts with!! Woohoo!!
Totally Toned went well today too. There are a lot of new faces this session and I want to break them in slowly.... They did say they were still sore from Monday's class, but so did the "veterans".
I am sore from my own lifting from Tuesday. I better get over it because I am back at it tomorrow!
I got new running shoes last yesterday! This might be the first time in a long time that I actually bought new shoes before I needed them! I normally wait until my knees and or hips start to ache and then I wait another 2-4 weeks after that to do anything about it ( cuz I'm smart like that), not to mention the shoes I get cost $100! Thank goodness my Totally Toned class chipped in and got me a gift certificate to my fave running store for $110!! I still have $4 left to go nuts with!! Woohoo!!
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