Amy and I completed this workout on Thursday and the Polar said I burned 429 calories. We moved quickly through the tracks and didn’t really break in between songs.
On Thursday I started feeling kinda sick. Colby has been sick with bronchitis and I am just so stuffed up. I took Friday off and planned to run 5 miles at the park with Amy this morning.
My Garmin was all crazy at the beginning of our run and saying we were running a 11 min mile. Amy’s watch said 9:20… all I knew is that I felt kinda like I was dying. I couldn’t breath well and the pace that I was running last week seemed so hard today. I did wear my heart rate monitor and was shocked to look down and see I was in the 180′s right away! I knew I was sick and the sudafed probably didn’t help my heart rate out at all either. When we got to 3 miles, I told her to go ahead without me and run until 4 and then turn around. I slowed my pace down a lot and walked a few times and started to feel better. She got about 1/4 of a mile ahead of me and I was happy to finish the last mile with her. When I got home, I was shocked to see that my HR had gotten up to 187! YIKES! Tough workout and the compression is ON! I’m going to take it easy and take another rest day tomorrow!
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!
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!)
Since I have a mini holiday vacation from school, I’ve been trying to balance out all the junk I’ve been eating by workout out more! I ran 4 miles out on Saturday morning in very windy weather. Yesterday, I did this workout above with my treadmill and 5 lb weights. I was really really sweating and felt good about getting in both cardio and weights. I’d really like to do this again soon and mix in some more BodyPump-like movements and maybe create a playlist!
Monday: 45 minute Yoga class at Gold’s Gym and 15 minutes on elliptical
For the past few weeks, I felt like I didn’t have anything to post about… so I didn’t. I’m finished with my Marathon that was on May 20 and my workouts have been all over the place. Just because I’m not running 20-30 miles a week anymore doesn’t mean I shouldn’t update the blog with my workouts!
For the past year or so, I’ve felt like my workouts were always towards a goal. Usually my goal is a race, but I have decided not to train for a half or full marathon this summer or fall. I’m getting married early October and honeymooning in Hawaii and THAT is my goal. I want to look good and that might be vain but it is honest. After eating carb after carb after carb all winter long (Totally unnecessary and I tend to do that when I’m training for a marathon) I needed a break and a better diet. I have been eating lots of salads, smoothies and healthy dinners and doing shorter workouts. I’ve also been doing all kinds of different workouts, like BodyPump, CXWORX (30 minute core class), yoga, pilates, running, elliptical and some killer YouTube videos from the Tone It Up girls. I just want to switch it up and keep challenging my body.
Do this workout. It is short and I didn’t think it would do much. I was sore for the next two days. This yoga slideshow from fitsugar was also great and a little too hard for me.
Colby and I have gone to a wedding for the past three weekends. The first one, Colby was in and I played violin for the second one. We were really looking forward to the third that was this past Saturday, because it is one of Colby’s best friends and we were really able to enjoy ourselves.
The groom’s parents breed yorkies and they know my obsession with them because of my parent’s yorkie. Look at this little face!!!
I kinda wanted to sneak him in my purse and take him home. This was Friday night when the groom’s parents had a big party at their house. So much fun! Oh, by the way my post title is because I got sick last week. Why would I get sick over the summer when I am away from little kids at school?? I was really feeling bad Thursday and worried about the wedding weekend. I found some hard core sinus medicine at Target and it has really kicked it out of me! 12-hour suddafed knock off and it is a miracle!
This is from Saturday night before the reception started. Short story about this dress. I wore it for a wedding two years ago and tried it on Friday morning just to make sure it looked okay. It was so tight I could barely zipper it and had a complete melt down and flipped out. Poor Colby. I ran 5 miles on the hotel treadmill Saturday morning and sweated so much in the hot room that the dress fit for Saturday night! Woo hoo!! I had other back up dresses with me but was happy I could wear it and slightly embarrassed by my meltdown. This guy is a keeper
Nice and sweaty from practicing our dance moves for our wedding.
Good weekend!
So, you will most likely hear from me a bit more now. I just felt like I shouldn’t post if I wasn’t running that much, but who really cares about my mile splits anyways?!? I’m going to try to track my different workouts I do to get into bikini Hawaii shape by October 6 (our wedding date!) Even when I wasn’t posting, I still like to update my Exercise Log so I can keep track of my workouts for myself. Please feel free to check up on me and stalk
I rushed home after school to get on the treadmill (it was hot and I was tired!) so I could run, eat and shower before going to teach marching band from 6-9. I decided to listen to my Kara Goucher iTunes workout and run speed intervals. I haven’t done this workout in awhile and I knew it would good to get my legs moving faster! I also LOVE Kara Goucher!!
A closer look at the speeds I used on the treadmill. This was actually from a previous workout and I modified my “recovery” speeds to 6.2 for each time. I did stick to the speed intervals and got up to 7.4 at the end. For some reason this seems unbelievably fast on the treadmill to me. I can run faster than a 8:06 pace outside, but for some reason I feel like I am going to fall off the treadmill when I get to 7.4!
Do you feel like it it is harder to run fast on the treadmill than outside? Do you ever write down your treadmill workouts?
Saturday Workout: Probably an off day, but there’s still hope… I will at least do abs!
My day has consisted of making crab cakes out of the crazy amount of meat from Colby’s past crabbing trip. I’m hoping they taste okay because I kinda winged a mix of two recipes. One from my favorite, Ina Garten (The Barefoot Contessa) and Paula Deen. I would have posted pictures of Colby and I making these, but I have glasses on, greasy hair that needs to be washed and a baggy Yankees tshirt on… and yes, I went out in public today.
I bought this magazine a week or two ago and thought it was a better choice than US Weekly…
My new favorite ab exercise, planks! This is a variation where you lift your hips up and hold for two counts and then bring them back down to the original plank position.
I always think ab exercises where you lift your hips off the ground while you lay on the floor are difficult. They really work the lower abs!
Great for working upper and lower abs with one exercise!
Another tough one where you lift your hips off the ground.
Also, pleaseeee try this ab track from BodyPump! If you haven’t had the chance to try a BodyPump class, this is great! It has been my favorite exercise from Pump so far, and I was glad to find the video so I can do it at home!
Friday Workout: Rest day!! Only foam rolling and stretching for this lady!
After tough Tuesday-Thursday workouts, I kept my word and I am taking a rest day! I would really love to do a longer run tomorrow, so I have to take it easy today. My muscles need a break!
Ran some errands with Mommy today… picked up a pair of tan dressier shorts and a few shirts at Target.
Found a new Target nut butter to try! I’m not usually a cashew fan, but I thought I would try this mix out. Nutritional Facts: 2 Tbsp. 185 calories, 3g fiber, 7g protein.
I also picked up some chapstick. I have a slight obsession with chapstick and it has to be this brand in strawberry or cherry flavor. I have them stashed everywhere: at school, home, desks, purses, car, computer bag, gym bag, SPIbelt for running, next to the bed… I loose them constantly, but I can always find another because I have them everywhere.
Mom and I went to Panera for lunch… Half a Mediterranean Veggie sandwich on Tomato Basil bread, half a Greek salad and an apple. Seriously good and lots of feta cheese!
My Sunny Seeds came in the mail today! I asked if I could write a Sunny Seed Runner story for their blog and I got them in the mail today! Rocky tried to steal them, but I told him we can’t open them up until we use them for our running story!
Fitness Friday!
Trying something new! I’ve gotten a few compliments on workouts I’ve posted (so nice!) and I decided to create an entire Workouts! tab at the top of my blog. I am hoping to post a different type of workout each Friday and keep all of them together in this page. Workouts may include: treadmill intervals, running playlists, half and full marathon training plans, strength training and yoga sessions. It’s a work in progress! I also want to know what workouts you did today!
