Monday~ Spin instruction this morning. I taught an interval style today that was mostly hills with some endurance thrown in. I started and ended class with an 8 minute standing climb. I think it went over well. It was kind of challenging.
Totally Toned was at noon. I did the whole class too. Haha! I only used 8 lbs weights, but sadly it felt heavy to me! I have been out of my lifting game since starting XFit--- I will be glad when it's over. I really like it because it's different, but with all I already do it's beginning to be a nuisance! A few more weeks I believe ( even though I was unable to go today--it was nice to not get up at 4 am!) Anyway-- class went something like this:
Dead lift to shoulder press
forward lunges
hammer curls
step touches ( exertube)
standing side bends with exertube (60 secs)
2 sets of 10
Wide Pull Rows
push ups
Pelvic lift march
plank row
bicycle crunch (60 secs)
2 sets of 10
After both sets were done we then went through everything 1 more time.
There was still a bit of time left so I threw in some cat/cows, lower back exercises and butt exercises until the class was complete! A well-rounded class I think. I was a sweaty pig--what else is new?!?
I hope to get up at a decent time so I can ride on the road. It's confirmed. I WILL be doing the duathlon this weekend!!! Yay and Eeeek!
Monday, July 12, 2010
Sunday, July 11, 2010
Runnin'!
Saturday-OFF!!!
Sunday-It was a hot 8 mile run. I dropped off my water so I could drink it at mile 5. Guess what? I lost it!! I never even saw it. I was dying from thirst!! I must have trekked right past it-I was probably delirious. But I did it and I am happy about that. I had to do it by myself too.... with a busted iPod ( it failed me after mile 2).
All in all it was a good week.
If things go as planned...I will be doing a duathlon (run/bike/run) on Saturday! I did this same race last year with a broken bike--I must redeem myself!!
Sunday-It was a hot 8 mile run. I dropped off my water so I could drink it at mile 5. Guess what? I lost it!! I never even saw it. I was dying from thirst!! I must have trekked right past it-I was probably delirious. But I did it and I am happy about that. I had to do it by myself too.... with a busted iPod ( it failed me after mile 2).
All in all it was a good week.
If things go as planned...I will be doing a duathlon (run/bike/run) on Saturday! I did this same race last year with a broken bike--I must redeem myself!!
Friday, July 9, 2010
Yoga, Spinning and running fast.....
Thursday~ I did yoga! There was a sub. I think I like the normal instructors style a bit better. That is all I did today- Ahhh!
Friday~ Spin instruction. I taught the same class as Wednesday. Lots of speed work with a brief hill interval in the middle. Whew. I then went to the track with a fellow RunGr member to do Thursday's workout on the track. My legs were pretty much already dead, but we did it!
(6) 150 meter sprints....and (3) 60 meters sprints. I love sprinting for a short distance! It's over quickly. Very effective too! Burns fat and it helps with fast twitch muscles!
I might even end the evening with a long bike ride. That's still in the works though.
Saturday will most likely be an off day. I am going out of town for most of the day. I plan on doing my progressive long run on Sunday. The run is to be progressive in speed--up to half marathon race--not looking forward to doing that by myself!
Friday~ Spin instruction. I taught the same class as Wednesday. Lots of speed work with a brief hill interval in the middle. Whew. I then went to the track with a fellow RunGr member to do Thursday's workout on the track. My legs were pretty much already dead, but we did it!
(6) 150 meter sprints....and (3) 60 meters sprints. I love sprinting for a short distance! It's over quickly. Very effective too! Burns fat and it helps with fast twitch muscles!
I might even end the evening with a long bike ride. That's still in the works though.
Saturday will most likely be an off day. I am going out of town for most of the day. I plan on doing my progressive long run on Sunday. The run is to be progressive in speed--up to half marathon race--not looking forward to doing that by myself!
Wednesday, July 7, 2010
The week so far.......
Sunday~ I actually went to the gym. I was not as sore as I expected to be from good ole' T-Rex! I did the elliptical at an easy pace for 30 minutes and then the Ergo meter for 2000m. I can't remember how long it took me. I ended with some stretches and a lame attempt at core!
Monday~ X-Fit. Because we just came off a holiday the X-Fit instructor decided to take it easy on us ( HA!). We all jumped on the treadmills for our tabats ( 20 seconds work 10 seconds x8!). We all started at 8.0 mph with an incline of 12%. That's NO typo. The first 2 sprints were doable-until the instructor saw that I was not struggling! He made me bump up my speed to 8.5! I did sprints 3-7 at 8.5 and the last one at 9.0. It was awful. I could have easily tossed my cookies! One girl did excuse herself to go to the bathroom after the 3 sprint. OY. It was hard. 4 minutes of torture.....after that we played a game of full court basketball. That was fun. I don't do basketball! I made 2 shots though! My team lost, but it was kind of fun.
Tuesday~ I am back to teaching classes at a corporation. They took a 2 week break. The break was nice, but it's also nice to see my class participants again. The class is called Cardio Sculpt. We did long intervals of cardio and sculpting. After that I went directly to running club-- to run hills--in 95* weather. Not so smart. I did 10 hill sprints. It was painful, but I need to build my strength! It was also not a good day to forget to take my allergy meds and a puff on the inhaler. Ugh. High temp. and humidity = poor breathing! I made it out alive though....
Wednesday~ X-Fit at 5 AM. Today's workout was called FRAN. I liked her a lot better than HELEN (look at Wed. recap).
Fran went like this: 3 rounds consisting of
Front Squat thruster ( front squat to a press 45#)
Jumping pull-ups
1st round 21 reps (!!!!!!!)
2nd round 15 reps
3rd round 9 reps
He said a good time is under 5 minutes. I was done in 4:19!!! The first round was the hardest for me. 45 reps in all...nuts! The pain is starting to set it!
Spin was at 10 am and it was a killer. I am not sure how I muster out the energy sometimes..... today's class was all about the fast intervals....and the strong climbs and then with the intervals again. We finished off with 2 good hard sprints. I had a full class today which made it even HOTTER in class then usual. I am parched!
It's been a great week of workouts so far this week.
----------------------------------------------------------------------------------------------
Planning ahead:
Thursday: Yoga and maybe some light cardio
Friday: Spin class and maybe a long bike ride with a friend.
Saturday: OFF
Sunday: Long run
Monday~ X-Fit. Because we just came off a holiday the X-Fit instructor decided to take it easy on us ( HA!). We all jumped on the treadmills for our tabats ( 20 seconds work 10 seconds x8!). We all started at 8.0 mph with an incline of 12%. That's NO typo. The first 2 sprints were doable-until the instructor saw that I was not struggling! He made me bump up my speed to 8.5! I did sprints 3-7 at 8.5 and the last one at 9.0. It was awful. I could have easily tossed my cookies! One girl did excuse herself to go to the bathroom after the 3 sprint. OY. It was hard. 4 minutes of torture.....after that we played a game of full court basketball. That was fun. I don't do basketball! I made 2 shots though! My team lost, but it was kind of fun.
Tuesday~ I am back to teaching classes at a corporation. They took a 2 week break. The break was nice, but it's also nice to see my class participants again. The class is called Cardio Sculpt. We did long intervals of cardio and sculpting. After that I went directly to running club-- to run hills--in 95* weather. Not so smart. I did 10 hill sprints. It was painful, but I need to build my strength! It was also not a good day to forget to take my allergy meds and a puff on the inhaler. Ugh. High temp. and humidity = poor breathing! I made it out alive though....
Wednesday~ X-Fit at 5 AM. Today's workout was called FRAN. I liked her a lot better than HELEN (look at Wed. recap).
Fran went like this: 3 rounds consisting of
Front Squat thruster ( front squat to a press 45#)
Jumping pull-ups
1st round 21 reps (!!!!!!!)
2nd round 15 reps
3rd round 9 reps
He said a good time is under 5 minutes. I was done in 4:19!!! The first round was the hardest for me. 45 reps in all...nuts! The pain is starting to set it!
Spin was at 10 am and it was a killer. I am not sure how I muster out the energy sometimes..... today's class was all about the fast intervals....and the strong climbs and then with the intervals again. We finished off with 2 good hard sprints. I had a full class today which made it even HOTTER in class then usual. I am parched!
It's been a great week of workouts so far this week.
----------------------------------------------------------------------------------------------
Planning ahead:
Thursday: Yoga and maybe some light cardio
Friday: Spin class and maybe a long bike ride with a friend.
Saturday: OFF
Sunday: Long run
Saturday, July 3, 2010
Race Day! T-Rex!
I came. I ran. I conquered! Well, not really, BUT I did win my age group (somehow!!)
This trail race was NO joke. It started off all uphill-to set the tone I guess!
My splits are crazy. I averaged about a 10 minute mile. That is slower than my long runs, but we don't do long runs on steep trails with sand etc. If I do this race next year, I vow to hit the trails beforehand to get a feel for trail running.
The weather was pretty good considering. I was grateful for the moments of shade from the trees; even it was momentary. It was nice.
I will honest and admit that I am not happy with my time. I walked A LOT today during the race. The hills were nutso and so were the flats for that matter!
I should be happy with my time though-even a cool 1st place age group finisher medal did not change that. ( I was totally surprised when I was handed the medal). I still had a good time ( I think), it was just a challenging and humbling experience. I had moments of energy and then BAM-I was walking. It was weird. Oh well...there is always next year!!
Here are the goods: http://connect.garmin.com/activity/39053022
This trail race was NO joke. It started off all uphill-to set the tone I guess!
My splits are crazy. I averaged about a 10 minute mile. That is slower than my long runs, but we don't do long runs on steep trails with sand etc. If I do this race next year, I vow to hit the trails beforehand to get a feel for trail running.
The weather was pretty good considering. I was grateful for the moments of shade from the trees; even it was momentary. It was nice.
I will honest and admit that I am not happy with my time. I walked A LOT today during the race. The hills were nutso and so were the flats for that matter!
I should be happy with my time though-even a cool 1st place age group finisher medal did not change that. ( I was totally surprised when I was handed the medal). I still had a good time ( I think), it was just a challenging and humbling experience. I had moments of energy and then BAM-I was walking. It was weird. Oh well...there is always next year!!
Here are the goods: http://connect.garmin.com/activity/39053022
T-Rexin' it today!
It's Race day and one again I am up way too early. But somehow I will still end up scrambling around to leave my house on time! How does that happen?!?!
I am looking forward to this race. It's more of a fun one, so I am told. It's too hard to try for a goal time; especially since it's my first time doing this race. It's mainly trails and hills. Cool and yuck! The weather is supposed to be quite warm, but at least the humidity will stay away until tomorrow.
I have quite a few friends running this one too. We all have different paces and goals so it will be interesting to see what happens. Will I let my competitive side take over and try to keep up with the faster guys OR hang low and really enjoy myself and run alone or with my conservative buddies? Come back later to find out!!!
Thursday, July 1, 2010
Week in review-- I can still breath and I am still ( kind of) fast!
Monday- XFit and Spinning.......Spin was a race day! HR was up, up and away!!!
Tuesday- 4 mile warm up
Sprints-150m x 8-- I could breath and I was pretty fast! Yahoo!! I think this helped me get more confidence back too....Let's hope. My coach had a little crowd gathered to watch me run my sprints--funny. If that does not make you run fast and your best! Saturday will be another test.
2 mile cool down. I talked to my running coach and he thinks I should do the advanced 1/2 marathon training-eeek! Hence the 4 mile warm up instead of 2!
Wednesday- XFit and Spin class.
Thursday- Spin class ( I subbed)
That's all I got!
I am super sore...I think the XFit, sprints, and spin classes have me beat!
I am hoping tomorrow I can get in some yoga since I failed that this week...I need it MOST this week too.
On tap for Friday: Another spin instruction. YOGA and Hydrating for my 10 mile trail race on Saturday!! It should be fun..it starts at 9 am and the forecast for the day is HOT. Awesome!
Tuesday- 4 mile warm up
Sprints-150m x 8-- I could breath and I was pretty fast! Yahoo!! I think this helped me get more confidence back too....Let's hope. My coach had a little crowd gathered to watch me run my sprints--funny. If that does not make you run fast and your best! Saturday will be another test.
2 mile cool down. I talked to my running coach and he thinks I should do the advanced 1/2 marathon training-eeek! Hence the 4 mile warm up instead of 2!
Wednesday- XFit and Spin class.
Thursday- Spin class ( I subbed)
That's all I got!
I am super sore...I think the XFit, sprints, and spin classes have me beat!
I am hoping tomorrow I can get in some yoga since I failed that this week...I need it MOST this week too.
On tap for Friday: Another spin instruction. YOGA and Hydrating for my 10 mile trail race on Saturday!! It should be fun..it starts at 9 am and the forecast for the day is HOT. Awesome!
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