Fueling My Workouts

photoMy workouts for this week.  I am currently on week 4 of my marathon training plan.  I’ve been keeping track of my workouts on my iPhone notes and giving myself :) faces when I complete the workout.  I was planning on running today (Thursday) but moved my last 3 miler to Saturday and long run to Sunday.  I’ve covered so many classes at the gym this week because other teachers are on vacation… and I’m feeling tired!

I taught BODYPUMP Sunday-Tuesday, a core class to the high school swim team Wednesday and pump again tonight.  I’m planning on just attending classes tomorrow morning (spin-RPM and BODYFLOW).  I’m a little worried about running 9 miles Sunday morning, but I’m going to try to go out super early!  The heat has been killing me and having the sun on my skin makes me feel even more tired.  I teach BODYPUMP at 12, so I’m hoping if I run at 6AM I will have some down time to eat and relax.  Speaking of food…

A participant of my BODYPUMP class asked me tonight about how I fuel up for my workouts.  She was curious how I eat and have enough energy to teach.  I told her, I never have a problem eating enough calories!! :)  With Colby training for his Ironman, he eats all day long.

Here are some things I’m using between meals or before/after workouts…

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A quick protein shake after BODYPUMP is always a good idea.  Since I try to avoid dairy, I use almond milk and vegan protein powder.  These are my favorites.  Vega is a pea/brown rice protein blend and Perfect Fit is brown rice protein.  Mix in a shaker and it is quick and easy.  It also helps my legs recover so much faster!

 

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This is my new favorite electrolyte drink.  I’ve given up on Gatorade since it is full of mystery ingredients and can mess with your stomach, especially in the heat.  NUUN is low calorie, a mild flavor and delicious.

 

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I’m not a huge coconut water fan, but LOVE the chocolate flavor!  I drank this when I was at CXWORX instructor training.  La Croix is just a great flavored sparkling water.  Grapefruit is my favorite flavor.

 

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I love these bars!  Both are made of good ingredients and taste so good.  I love keeping them in my gym bag if I need a snack or some protein after class.  The Luna protein bars come in a bunch of different flavors, but my favorites are chocolate peanut butter and lemon.

 

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I haven’t been using these yet in my early training, but I will be trying to eat a few while I run my 9 miles this weekend.  I had stomach issues in the past with shot bloks and GU’s on long runs, so I need to practice and drink lots of water!

 

Workout Logs and Les Mills Taping

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On the car ride home from Colby’s 70.3 half Ironman in Syracuse, Amy and I figured out our workouts for the week.  She likes to keep them in her iPhone notes, so I tried that for this week.  Above you can see I moved my 5 miler from my week 2 training to this past Monday.  I put a :) after I finish the workout.  I didn’t mean to run so many days in a row this week, but that is just how it goes for now.  I just ran on the treadmill this morning, but it was a lot of walking.  I finished with 2 miles because I was going over my CXWORX notes and saying the workout cues out loud to myself.  I’m doing my first taping this afternoon and I’m pretty nervous.  I would love for this to be a good tape so I can submit myself teaching to Les Mills for certification approval.  It has to be one take, the music/mic levels need to be good and you have to see at least 5 class members in attendance.  The challenge of CXWORX 15 is there are no stops between tracks.  My throat gets so dry because I don’t have time to grab water!!

 

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I got new Reebok/Les Mills clothes in the mail yesterday!! I lifted my leg up so you could see the bottom of the capris :)  The top is from the Les Mills line, and I loved that it was orange for CXWORX colors.  It is a little big, especially on the shoulders but I’m still going to wear it for my taping today.

 

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Baby Bella missed us soooooo much after our trip.  When we were getting ready for bed, she jumped up onto our (very high!!) bed!  She usually sleeps in her little bed in a playpen in our bedroom, but I let her snuggle with us for a half an hour before I moved her to her bed.  She is so tiny, I don’t think she would be safe in our bed all night!  She finally weighed in at 5 lbs at the vet yesterday!  Since she is 7 months and hasn’t been getting much bigger, I think she might be close to full grown!

Marathon #3!!!

So after watching my friends run a marathon Memorial Day weekend, I was inspired.  I’ve done 2 full marathons before and a bunch of half marathons.  I had a great experience with my first marathon in spring 2011, and I even started my blog a week afterwards.  After my last marathon in spring 2012, I wasn’t sure I would do another full.  I had stomach issues the whole time (it was HOT race day!) and I threw up at the finish.  I took about 40 minutes longer to finish my second marathon too.  So, I needed a break from the big 26.2.

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After looking at a few FALL marathons, I found the Steamtown Marathon in Scranton, PA.  This race is known as a “fast course” because the first 23 miles are down hill.  Yes, like ALL down hill.  Sounds good, but I’m still scared of the course!  I am following the Hal Higdon Novice 1 Marathon training plan again and I am finishing week 2 today.  I was supposed to run my 7 mile long run on Saturday, but with travel for my husband’s Ironman 70.3 it didn’t work out.

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Here is my Garmin for the past week, including a 20 mile bike ride with my Dad on the rail trail.  I am still getting used to the heat, and I know it is only going to get worse.  I’m hoping that since I have so much more free time over the summer I can get up early to run.  I am worried about training for a marathon, along with teaching classes at the gym and getting used to my new CXWORX class!  I know I will make it work and hopefully all the cross training will make my legs nice and strong for the race!

If you look at my Garmin stats above, the third one down is only 0.27 mile.  That’s because it was my first run with this little lady…

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Oh I know you missed her!  That little Bella can run fast, but gets tired!  She’s still only 4.5 pounds and almost 7 months old :)

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Just for fun… Bella tried out some swimming this past week!! I went on Amazon right away and ordered this little life vest to keep her safe :)  We love her so much!!!!

CXWORX Initial Training

On June 7 and 8 I went to my initial CXWORX instructor training!! 8AM-6PM both days and I was tired!  My friend Steph was there too, so it was nice to drive to Baltimore with her.  We were being trained on CXWORX release #15, which is tough.  Below is the track list…

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We received our digital copy of the release two weeks before the training.  We were told to practice the entire release, but everyone was assigned two tracks to present for the weekend.  Steph and I lucked out because we were both assigned tracks 1 and 3.  1 is the “warm up” and 3 is the first standing strength track that uses the resistance band.  All of the music is great for this release and I think the oblique track is especially tough.  I’m so much better at all the tracks, since I’ve been practicing for weeks.

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Before the training, I bought myself some Les Mills capris!  Bella likes them too :)  They are great and I am so excited to have my first piece of Les Mills clothing.  Now that they’ve paired with Reebok, I’m really happy about the new stuff coming out!

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The Golds gym we went to for training was so nice.  The room was big, had mirrors everywhere and the gym looked brand new.

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I got so excited when I saw this outside the classroom when I first got there Saturday morning!  My only regret that morning was realizing I was sore from practicing too much that week.  I wish I would have switched and not taught my BODYPUMP class Thursday night.  I also practiced CXWORX so much that week, that my back and shoulders were already sore Saturday morning.  After a few hours, I was even more sore and just sucked it up!

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Like other Les Mills trainings, lots of information taped to the mirrors.  I taught the warm up at the end of Saturday and track 3 two times on Sunday.  I loved our instructor Megs and learned so much!

Besides presenting our tracks and getting lots of great feedback, we had plenty of sit down sessions to learn more about the program, technique, coaching, etc. On Saturday we had a tough technique class and a fitness test to see our strengths and weaknesses.  This included upper and lower ab drills, holding a 3 and 1/2 minute back raise on our stomach, a 5 minute plank (my weakness.. I made it almost 4 minutes before dropping to my knees for a bit) and 1 and 1/2 minute side hover holds.  I think the hover was so tough that day because my shoulders were so sore.  I do think they’ve gotten a lot stronger in the past few weeks from practicing so much!

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Steph and I posing after Saturday in our matching capris!

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With our instructor, Megs.  She had so much awesome Les Mills gear and changed outfits a bunch of times.

 

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Here is a picture of the whole group at the end of Sunday.  I was so exhausted physically and mentally.  My body ached and I felt overwhelmed since I just wanted to do my very best.  I enjoy this so much and I want to get the most out of these experiences!  Sunday included teaching our second track twice, more technique fixes and our hover challenge.  Another 5 minute hover, while I taught my assigned track to a partner.  I was huffing and puffing like crazy!!  I got my initial “pass” at the end of Sunday, which means I am able to now film myself teaching the entire release and send it to Les Mills for review and hopefully the final “pass” to teach!

I taught with another instructor today at my gym so I could practice.  I really want to tape soon, and it might take a few tries to get a good take.  I decided to invite some friends and instructors to my first filming next week, and hopefully it goes well!  I just couldn’t love Les Mills anymore (if you couldn’t tell!) and I have LOVED my initial instructor training weekends for both BODYPUMP and CXWORX.  I do feel like CXWORX has challenged me a little more physically!  It is intense and non-stop for 30 minutes.  I reeeeeallly want to take AIM 1 for BODYPUMP sometime next year! (Advanced Instructor Training)