Les Mills Inspired Workout

It has been COLD in PA!  I was supposed to run a 5 mile race with Amy yesterday, but I backed out.  The race started at 9:00 and it was going to be 6 degrees and windy.  I just couldn’t get myself to do it, so I ran outside a little later.  It was so cold and so windy, I could only bring myself to do 2 miles outside.  I was VERY happy to see I ran two even splits of 9:08, so I feel like I’m getting a little faster from my big running break (summer/fall).  My legs were burning from the cold (I only wore running tights) so I came inside and walked a mile on my treadmill.  Then, I had plans to do a little BodyPump/CXWORX – inspired workout on my own at home!

BPCXWorkout

As you might know, I’m practically obsessed with BodyPump and CXWORX (both Les Mills classes).  BodyPump is an hour weight class that works all of your body. CX is more of a core-intensive workout but also works your legs and arms/shoulders a bit and is only 30 minutes.  I try to memorize the choreography when I am in the classes so I can do them at home.  Our gym has been doing the BodyPump 82 release for a really long time.  I think they just released 83 this past week, so I’m excited to try it out on Tuesday.  I’m also very familiar with CXWORX release 6 and 7, so I included a few favorites.

If you are familiar with these classes or releases at all, here is a little more description of what I did…

1. Warm – Up Abs (Feel So Close – BodyPump 82) … this is not a “warm-up” track, but is at the end of BP 82.  I like it a lot and also have the CX oblique version memorized for this song, so I like to use it.

2. Intense Abs (Cinnema – CXWORX 6) … this was the first CX class I ever took and couldn’t believe how hard this track was! I bought the song on iTunes and I have been doing it for a long time.  It is still a challenge and I like to increase the weight I hold to make it even harder!

3. Squats (Sweet Nothing – BP inspired) … I made up this one and it was pretty challenging! I guess I can write down what I did, since I made it up on my own! I won’t write down the choreography from the real Les Mills stuff for copyright reasons. PS Love this song.

(Hopefully if you do BP, this makes sense!)

Down 2 / Up 2

Down 3,2,1/Up 1 (4x)

Down quick 1/ Up 2,3,4 (4x)

Down 1 pulse half way up 2, 3 /Up 4 (4x)

Singles (8x)

(repeat)

(quick stretch break)

Down quick 1/Up 2,3,4 (2x)

Singles until the end! (16)

4. Tricep (Ellie Goulding -Lights – BP inspired)

Tricep Bench Dips:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Double Arm Extensions:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Push Ups (8)

Single Arm Kick Backs:

…Fast 1  up / Slow down 2,3,4 (4x)

…Singles (8)

…Switch and repeat on other arm

5. Lunges (Ecuador – BodyPump 82) … CRAZY track with squats/lunges with weight and then you put down your weights and start the squat jumps and lunges … it makes me so tired!)

6. Obliques (Titanium – CXWORX 6)

7. Back (Lazy Song – CXWORX 6) 

If you understand any of this, enjoy :)

Surprise 8K Race

Amy asked me if I wanted to run an 8K race that was held this morning.  Our local Road Runners has a “Winter Series” and has races in the area during November-March.  There are 5K, 8K, 10K, 15K, 5 miler and 10 miler distances and they are known for being brutally cold!  You pay $25 once and are able to run all 8 races with the same bib, if you want.  Amy has been doing them with her daughter and husband this year.  I didn’t really have an excuse NOT to do the race… the weather was cold, but the roads are completely clear.

8krace

So, I ran it and I was pretty happy with my results! I had absolutely no expectations because I have been doing a lot of treadmill running lately and I am still getting back into the swing of things.  I know my speed will get better in the next few months, but I have been feeling really slow lately.  It is tough taking months off!

Picture 6

Picture 7

I thought I could stay with Amy for a little bit, but she is just so fast! I tried to slow it down after I knew I pushed my first mile a little too hard and ended up staying right around a 9:30-something pace.  I was fine with that and I was determined not to take any walking breaks! I was even happier when I was able to pick it up a tiny bit at the end.  I was really tired!  I was surprised when I saw my distance was 5.09 and Amy’s Garmin said the same thing.  I thought an 8K was supposed to be 4.97?? I wish the race was just called a 5 miler, but oh well!

tights

I wore my new tights from Road Runner Sports and they were perfect! I also wore my new insoles but in my old Brooks shoes.  My tights stayed in place the entire time, have a nice zipper pocket in the back and covered my ankles.  I was cold when I started the race, but comfortable after a mile or so.  It was about 25 degrees.

racehair

I did a little side braid to keep my short ponytail in place and it worked.  I wore multiple shades of pink today too.  Yes, my Christmas tree is still up.  I have no plans of taking it down this weekend.

racephoto

Good race for everyone! Amy rocked it in 43- something! :)

New Shoes on the Treadmill

snoww

 

Since it looks like this outside today and is STILL snowing, I was stuck on the treadmill today.  That was probably for the best, because I got to try out my NEW SHOES!! (I got them yesterday at Road Runner Sports and did a little review post last night)

shoes

 

SO pink! :)  They felt good, but different. I am definitely taking it slow by easing into these Asics.  I did a total of 3 miles on the treadmill with them. I did a comfortable workout and alternated between running and walking.  Then I jumped in the hot tub to relax and look the patio into the backyard.

backy

 

I also thought I should mention my new obsession…

sushi

 

About a month ago I discovered the one grocery store near us has AWESOME SUSHI! Like so good I can’t get enough and keep making trips there.  It is so cheap and you get like 12 pieces in each container! A sushi chef from one of the restaurants near us (must find out where) comes in everyday to make it.  Yummmmmmm I want some more! This picture was from like two days ago.  I can’t get enough!!

Cold Weather Running

Sunday Run: 9 miles (1:30:40)

 

It was really cold this morning… and windy. It really did feel like it was 8 degrees because of how strong the wind was for our entire run… but Amy and I were SO PROUD that we finished our 9 miles :)

I am absolutely petrified of ice. I panic when I have to walk on it and I never run when the roads are icy.  Somehow I knew I just had to do it today and I figured, if I fell… at least Amy would be there to drag me to the side of the road and call for help! (I broke my tailbone in college falling on ice! Horrible experience!) Somehow I stayed calm and we definitely had to slow down a bit because of the conditions. This was really great for me because I’ve been sick all week and only “ran”  3 miles (there was a lot of walking on the treadmill) on Tuesday.

We went out 3 miles and turned around and got back to my house at mile 6.  We decided on a quick water break inside my house and then we would go back out for the final 3 miles.  I hit the lap button by accident near the end, but was happy to see that we were pretty much right around the 10 min/mile pace the whole time!  I was definitely breathing heavy at some points because I’m still so congested, but I feel great right now.  I got in the hot tub for a good 20 minutes after the run and shocked my cold body!

Here is most of my cold weather running gear:

Brooks Running Jacket.  I asked my parents for this for Christmas because it is so pricy, but it is amazing. So warm and really keeps the wind out.

My toe socks. I love that they are higher so I can pull them up over my ankles and they seem warmer.

I threw on my CEP compression sleeves under my tights today. I figured it couldn’t hurt and they kept my legs a little warmer.

The pink long sleeved top I had on under my jacket was from Target and similar to this one.

My tights are Under Armour and close to this pair.

Pink Nike Gloves and Headband I got a few years ago.

Obsessed with Carmex chapstick and I always bring it with me running.  I have them stashed everywhere.

Current obsession: Vicks tissues. My friends and I were in love with them in college when we were sick and I got a box this week. Ahh they are so nice :)

Not running related…

I’ve already watched it twice yesterday. I know, I’m sad. I can’t help it.  I actually left the house yesterday morning just to go to Target so I could buy it. Colby ran his 9 miles and went swimming. When he came home I was laying on the couch back in my sweatpants with my Vicks tissues and a bag of chocolate chips watching it.  I was supposed to write a grad paper…