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I’m Alive!!!

May 6, 2010

Hey blog land…I’m alive and kicking but not blogging so much.  Why?  Because I have been working my booty off!! Trying to build up my personal training clientele takes up time and I have been working some crazy hours.  But I love it…I have about 10 clients plus my boot camp and I really am enjoying it.  I’m also in the gym working out, running, foam rolling, etc etc.

Not much new to report except I had a less than stellar run on Sunday.  Was supposed to do 11, ended up cutting it off at about 7.5.  I started feeling a twinge in my groin area (and not a good twinge) that felt like it could turn into an injury if I pushed it, so I called it a day and haven’t run since!

I have been doing lifting and going to town on the ARC trainer as cross training and the twinge is gone so I think today I’m going to hit the trail and run.  I am in taper mode right now as the Green Bay Half Marathon is next weekend, but I still want to put some miles in.

I have been doing some pretty awesome strength workouts though, and that combined with a layer of self tanner has gotten me a few compliments on my muscles lately….sweeeeeet! :>  The miracles of self tanner.

I’ve also been rocking out the ARC trainer.  I try to go between 30 and 45 minutes on it and I pick a program, put it on level 10 (highest level) and GO.  I feel like it is a good cross training alternative to running and I burn some decent calories doing it.

Here are a few of my strength workouts I’ve been doing…if you have questions about any of the moves email me! Always happy to answer questions about fitness.

Workout one:

Superset the exercises:

Deadlifts 50 lbs x 10 x 3 (working on these)/Bench press 60 x 10 x 3

Smith machine incline pullups (training myself to do real pullups) x 10/Lat pulldowns 80lbs x 15 x 3

Shoulder press machine 50lbs x 12 x 3

Bosu Get Up and Get Downs 15 x 3 (start seated on bosu, stand up and sit down-great exercise!)

Glute bridge 15 x 3

Side plank (forearm) each side 30 seconds

Side plank (straight arm) each side 30 seconds

 

Workout two:

Lat pulldown 80 lbs x 15 x 3 (did drop sets last set…wheeeee!)

Pull up machine

Seated row (used cable machine and bench) 80 lbs x 15 x 3 (drop sets last set)

Back extension 15 x 3

Shrugs with dumbbells 25 lbs x 12, 25 lbs x 15

21’s  12 lbs x 3 sets

Hammer curls 15 lbs x 10 x 3 (drop sets last set)

Killer!!

 

Workout three:

SUPERSETS!!!

Triceps kickbacks 15lbs x 15 x3/Barbell Row 30 lbs x 15 x3

Hip adduction/Hip abduction/Glute kickbacks on cable machine

Squats on Bosu with 15lbs dumbbells x 15/Cable woodchops high to low 50 lbs x 12

Russian twists with 8 lbs med ball 20 x 3/Stability ball pass from hands to feet 12 x 3

 

Workout four:

Stand on round side of Bosu:

Shoulder presses 20 lbs dumbbells x 15 x 3

Hammer curls 20 lbs dumbbells x 12 x 3

Glute bridge on bosu with tricep pullover 25 lbs x 15 x 3

Chest press on bench 25 lb dumbbells x 12 x 3

Lat pulldown 80 lbs x 15 x 3

Twists with cable 40 lbs x 10 each side x 3

Planks 45 seconds x 3

Side toe touches 10 each way x 3

 

Hope this gives you some good ideas for some fun and effective strength workouts!  I’m off to hit the trail for a hopefully successful run and have some clients to train later. 

Redemption at 11 miles (fueled by birthday cake and MGD64)

April 26, 2010

Blogging has NOT been happening lately!  I’m sure my readers have noticed…if I have any left after being so neglectful!

To be honest, when I was unemployed I had a lot more time to blog, and a lot more inclination.  It was a way to reach out to the world and connect with others when I wasn’t leaving the house very much and it was a nice way to communicate.

Now that I am working as a personal trainer and have become busy and around other people a lot, the place in my life that was taken up by blogging doesn’t have as much room.  I think blogging came along at a time in my life when I needed to reach out and make some kind of connection, and I’m appreciative of that.  I feel like that time may be coming to an end.

I’m going to blog through the half marathon journey May 16, and from there I will see what I want to do next.  I may find a new adventure to pursue and want to blog about it! I may see that blogging has come to it’s natural end and I might stop.  I’m not sure right now.  But I do want to let you all know how the half marathon goes as I have gotten such great support from all of you on this journey to reach my goal…I owe it to you all to let you know how it goes!

So, serious stuff out of the way, let’s talk the challenges and trials of training!

When I left you last I killed a great 10 mile run and was feeling on top of the world! When I headed out on Tuesday to do a “easy” 6 mile run I had confidence galore.  After all, I had killed a 10 mile run alone and 6 miles seemed like it would be so easy in comparison.  I started out on the trail on a beautiful day and started to run.

UGH!!!!!!!!  Right from the start I felt bad.  Lungs- NO  Legs-NO  Brain- NONONONONON!!! 

That is what my body was screaming.  It was the worst run I think I have ever had! I had bad pains in my calves and hip flexors.  I stopped constantly to drink some powerade and stretch but nothing was helping.  I was hot, then it was cold, couldn’t get comfortable, couldn’t get a pace.  I made the executive decision to cut off the run at 5 miles and NOT run the rest of the week.

The schedule was 6 miles, 6 miles, 11 miles but I cut the second 6 mile run.  All week long I hit the Arc trainer for some cardio cross training, lifted and did foam rolling.

I knew I need to conquer my 11 miles and was determined to redeem my horrible 5 mile run from earlier in the week.

So the night before my run I had a surprise party for one of my dearest friends in the world…Tammy!!  Tammy is a friend I have had for a long time and she ran the Chicago Marathon twice…my hero!!!!!!!!!

(here is a pic of us from my wedding and a turkey trot years ago…I need more current pics!!!!!!!!!)

Tam wedding pic   Turkey Trot with Tam

Tammy was VERY surprised and the party went well.  I decided the best fuel for my 11 mile run would be a HUGE piece of chocolate birthday cake with chocolate frosting and a few MGD 64s. 

MMMM!! Dinner of champions!

Happy Birthday month Tam…glad you were surprised!!!!!!!

I woke up Sunday almost hoping it was pouring so I couldn’t run but no, it was not raining, and the sun was even peeking out!

I ate an egg, bagel thin, turkey bacon sammy and an orange, drank 2 cups of coffee and let it all digest.  I got dressed and ready and headed out on the trail for my 11.

As usual, denial worked for me.  5.5 miles out…I would worry about the 5.5 miles back when I got there!
 

I took off on the trail and knew right away that taking a week off was the best thing I could have done.  My legs felt great and I was making GREAT time!!  I ran under a 10 minute mile for a lot of the first 5 miles.  However, as I got closer and closer to the halfway point where I was going to turn around at 5.5 the sky got darker and darker…some major rain was looming.  I decided to turn around at 5 miles and head back to try and out run the rain.

The next 5 was a bit slower, my legs were getting a little sore.  Everytime I stopped to get some Powerade it was harder and harder to get going again.  But I knew I could do it!!!

I make it to 9 miles and it got rough.  I knew I had 2 miles to go…that was it.  I could do this!  I was going to redeem myself.  I chanted my mantra “dig deep dig deep dig deep dig deep” and just ran.  My first 10 miles were FASTER again than my previous 2!! I don’t have the exact time but I’m pretty sure I took at least a minute off my 10 mile time again due to my speedy first half.

I made it to where I got off the trail and go to my car and I still had a half mile left due to turning around early.  So I turned around and ran back .25 miles, then back .25 to finish it off.  I beat the rain, I got a new personal distance record (PDR) and I ran ELEVEN MILES ALL ALONE AND ROCKED IT!!!!!!!!!!!

TRAINING STATS

11 miles

Run time: 1 hr 54 minutes

Total time: includes warmup and stretching 2 hrs 8 minutes

1571 calories (whoa!)

162 average HR, 179 max HR

I feel good about it and I know I could run 2 more miles if I have to so I feel ready for the half.

The training plan for this week is 6 miles, 6 miles and 11 miles…the last long run before the half.

I may decide to do a 6 mile run plus lots of cross training followed by the 11 miles this Sunday as that seems to work well for me.

Ok…sorry for the LOOOOONG post.  See you all soon!!!!!

Road Runner Karoake + 10 miles

April 19, 2010

Happy Monday morning bloggies!

Hope everyone has had a wonderful weekend.

I’ve already been up and to work for an early morning client and now I’m home for breakfast, laundry and hopefully a nap before I head back to work.

I have lots of great workouts to report in on from the past few days.

Since I left you last, I had to complete a 6 mile and 10 mile training run for my half marathon.

Thursday I headed out to the trail to complete my 6 mile run.  UGH right from the beginning! My legs were tired from my hard core workout the day before.  BAD IDEA!!

Also, it was about 72 degrees and I was running on blacktop.  This is the hottest it had been in months and it definitely affected me.  I stopped about every 2 miles to take some Powerade. 

I ran out 3 miles on the trail and then turned around.  Mile 3 I was dying.  Luckily, I had a new playlist and that is what got me through.

Karoake time!! As I was running I just focused on the tunes.  A little “Van Hagar” got me through the roughest part of my run where I just wanted to give up.  I was running along singing “Don’t Tell me What Love Can Do” at the top of my lungs.  I’m sure the other bikers and runners on the path enjoyed it as well.

It was not my best run ever, it was hot and felt long and not only mentally but physically rough.  BUT I DID IT.

TRAINING STATS

.25 mile warm up, .35 mile cooldown

Total time: 1 hr 33 minutes

6 mile run time: 1:02

1,061 calories (the heat made me work harder and burn more calories!!)

156 average HR, 186 max HR

Friday after some clients at work I did a short and sweet little strength workout and lots and lots of foam rolling.

Saturday I worked and had clients and made it a total rest from exercise in preparation for my 10 miles on Sunday.

Now that I know how tough 10 miles is, I decided that my new training protocol was going to be DENIAL!!  It worked great too, especially since I knew I was running alone…no wind beneath my wings like last Sunday.  I had to dig deep and do the 10 miles without anyone to cheer me on.

DENIAL part 1:  I kept telling myself I only had to do a 5 mile run.  And this was technically true, I had to do a 5 mile run.  Then turn around and run another 5 mile run.  But I didn’t think about that part.

DENIAL part 2: Do a fun supermodel photo shoot beforehand to distract myself.

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Headed out to the trail and decided to go the opposite way on the trail that I usually do to get a new viewpoint on life.

It was shady, cool temps, and tons of peeps out on bikes, walking, running and hanging with their dogs. 

DENIAL part 3: Just keep running!

Last time we did the 10 miles we stopped about every 2 miles to take a break and drink some fluids, and towards the end I also stopped a few times to stretch.

This time around I felt great…my feet and legs were flying and my lungs were breathing deep so I just kept running! I ran all the way to the halfway point of 5 miles without taking a break.  Then I stopped and stretched my legs for a minute and drank some Powerade.

At this point the hubby called and was home from the dog park so he offered to head out on the trail on my bike and meet up with me for the last few miles. 

I turned around and headed back for the second half of the run.  My knee had stiffened up and I felt a little sore from stopping, but I got my pace back.

Thanks to all the friendly runners and dog walkers who encouraged me! I love when people randomly cheer you on while you on the path.  You don’t know how much that keeps me going!

I kept running and running…it was a very pretty path with lots of water and I also found another place with bathrooms…always good to know.  I kept running and wondering where the heck my hubs was…how long does it take to bike a few miles!!! I got to having 2.20 miles left to go and he still hadn’t trekked down the trail towards me so I stopped to take a drink and call him.

Turns out he made it about a 1.5 down the trail and got a flat tire!!!!!!  He was just ahead of me on the trail so I loaded back up and ran down to meet him.

He ended up running the bike a little ahead of me for the last 2 miles as I turned on the speed.

I was determined to beat my first 10 miler time, and I was feeling MUCH better than I did during the last 2 miles the first time I ran 10.

The last half mile I ran at about a 9:35 pace……wheeeee!

I ended up beating my last 10 mile time by OVER A MINUTE!  And this time my heart rate monitor was working correctly so I had all my stats.

TRAINING STATS

.25 mile warmup, .25 cooldown, 10 mile run

Total time (with stretching too): 2 hrs 8 minutes

Total time for 10 miles: 1 hr 45 minutes

1551 calories

161 average HR, 176 max HR

This weeks agenda is full of work, clients, and 2 six mile training runs and one 11 mile training run.  Less than a month to the Green Bay half marathon!!!!!!!!!!!!!

The Hills

April 15, 2010

No, not the “reality show” on MTV, but the hills in my neck of the woods have made a return!

I have been running out on the bike trail lately since I have been running longer distances or the treadmill since I’m already at the gym and have been neglecting my good old country routes.

This week’s half marathon training schedule has 5 miles, 6 miles and 10 miles on the agenda so I decided I would take the 5 mile run to my old route.

Whooooo heeeeee!  I have been running pretty flat terrain lately and these hills kicked my bootay! I was feeling it for sure as I tackled hills I haven’t run in a while.  It was good to get back out there though, I know those roads like the back of my hand and it was nice to just run and go with the flow. 

I was able to run in a decent time as well even with the hills added in. I miscalculated my mileage just a bit and had to run up and down my street a few times at the end to get to my 5 mile goal!!

TRAINING STATS

.45 mile walking warmup

5 mile run, time 51:07

total time with warmup, cooldown, stretching 69 minutes

800 calories

157 average HR, 181 max HR

Yesterday I got in an AWESOME workout in between clients.  I had come up with this program for one of my clients and thought with a few modifications to make it more advanced it would be a great workout for me so I hit it up. 

Thighs meet pain.  Shoulders meet definition!!!

I did 3 circuits of this routine:

Four squat across 8 each side

(one foot in middle of Bosu, one on ground, do 4 small squats on one side and then shuffle over the Bosu and repeat on the other side)

Forward lunge onto Bosu into reverse lunge holding 15 lb dumbbells

(did 12 with one leg and then switched….holy cow)

Pushups on Smith Bar x 15 reps

Row on stability ball x 12 reps with 15 lb dumbbells (30 lbs)

Decline situp bench with a bicep curl 12 reps with 12 lb dumbbells (24 lbs)

(set a decline bench to the middle height, as you sit up, do a bicep curl)

Pullovers on bench 12 reps x 25 lbs

Plank on stability ball 30 seconds x 2 each circuit (did a total of 6 of these)

TRAINING STATS

49 minutes

342 calories

123 average HR, 160 max HR

I am feeling this today…upper quads, triceps and back are all sore.  Love it!

I also love that I’m completely and totally off today and so is the hubby!! It is going to be 80 degrees and basically perfect weather outside.  I’m getting ready to head out to the trail for my 6 mile scheduled run and we plan on getting out for our first tennis game of the year later today!!!!!!!  That means summer is coming for sure.

QUESTION OF THE DAY:

Lots of us hit the gym or run and bike.  But do you play any sports? As an adult it is fun to play sports as we don’t have as many opportunities.  What do you play? What would you play if you could?

I love to play tennis!!

Did You Ever Know That You’re My Hero

April 12, 2010

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What a great weekend!  My friend Molly and her two kiddies got in around 6:30 or so on Saturday and it was controlled chaos from there on out.  We all went down to a park right away to let everyone stretch their legs after being in the car for 10 hours and then headed back to the house for build your own tacos.

Sunday morning started with coffee and an everything bagel with peanut butter.  I was ready for my 10 mile training run!!!

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I was really excited about the run for some reason!!!  Molly was not as excited as demonstrated by this pic.  (please note her shirt! awesome!)

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We headed out to the trail via car.  We pulled up to the entrance of the trail and there was a creepy guy standing there, talking to himself and staring at us.  When we pulled up he started walking towards our car.  Ummmmm NO THANKS CREEPOID.  Too early in the morning for that! I whipped the truck in reverse and we went to a different trail entrance.  Although later on in our run around 7 mile we did end up passing him and I sped up!! He was still talking to himself.

We got to the trail and took off after much adjustment of ipod bands and heart rate monitors.  The only real complaint I had was I GRABBED THE WRONG HEART RATE MONITOR BAND!!!!!!!!  Ugh.  My heart monitor didn’t really work the whole time, so I don’t have those stats.  I’m throwing that old one out!

We took off keeping a decent pace, knowing that we needed to keep it up for 10 miles.  We had no time goal, just wanted to run the whole way.  Molly is a bit faster than me and she ran about 10 steps ahead of me the whole way which was awesome because I had to make sure to keep up.  She was a great pace person!  And the wind beneath my wings for this run.  I couldn’t have done it without her…my first double digit run would have been a lot harder if it wasn’t for her!!

We stopped about every 2 to 2.5 miles to drink some Powerade and catch our breath/stretch.  When we got to 5 we just had to take a few pics.

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We ran along, keeping up our pace of around 10:30 for most of the run which I think is pretty darn good!  When we got to mile 8 is when it got mental for me.  I did have some aches and pains, but my mind was starting to tell me I couldn’t do it.  Molly encouraged me to keep going and I ate some fruit snacks.  I really don’t think they helped, but I’m not sure.  Have to keep experimenting.

I made it to 8.5 and decided to just take it half mile by half mile.  Made it to 9.  Made it to 9.5.  The bridge that was our ending point was in view.  Molly took off at about 9.75 because she just wanted to be done.  I chased her as fast as I could go at that point!  Finally hit the end.

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Don’t worry, I’m not puking, just trying to catch my breath!!

Overall I think I will be fine for the half marathon but I do still need to continue my training for the next few weeks.  I’m not sure I could have run 3 more miles today but I think if I keep putting the miles in I will be ok.

TRAINING STATS

(no heart rate or calories but I’m estimating 1700 calories and my HR was averaging 163 when my monitor was working)

Total mileage: 10 miles

Total time: 1 hr 46 minutes

Pace: 10:40 per mile

New personal distance record and first double digits for me!!

We walked back to the car and stretched a bit and then went to the park to pick up this crew.

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How do you feel after your training run everyone???

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Showers and protein drinks were had, then I had to go give a little presentation on fitness to my new boss’s daughter’s Girl Scout troop.  It was fun but I was whipped! I came home and played in our yard with the crew.

I will leave you with some pics of the shenanigans in the front yard that was followed by lots of pizza, root beer and beer nuggets (fried pizza dough).

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Big Day is Almost Here!!!

April 10, 2010

Guess who’s back…back again!

I have been a blog slackerooni but I’m here this morning to fill you in on the goings-on around here. 

Lots of time up in the gym working on my fitness.  Since I’m there and sometimes have time between appointments or what not, I have been getting some STELLAR weight lifting sessions in…loving it.  The scale is up a few pounds, but I feel good and don’t see the pounds on me.  I think it is partially a little muscle gain and partially this week a little bloat. 

So I’m not going to freak, everytime I get on the scale I was getting angry, but if the clothes are fitting better and I can see improvements, I’m going to have to just grain of salt it with the scale!

That being said, guess who is on the road to my house right now?

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My best friend Molly!! Yipppppeeee!!!  She and her 2 kids are swinging through on a little spring break road trip and stopping over here tonight.  And tomorrow is the big day:

TEN MILES!!!!!!!!!!!!!!!!!!!!!!!!!!

My first venture into double digit land.  This week’s training runs were 3 miles, 2 miles and 10.2 miles.

I accomplished the first two:

I did a 5k run in 31:01

I did my 2 mile run in 19:51

Let’s see how the 10 miler pans out.  I’m actually kind of excited for it…is that WEIRD.  I think I just want to be able to say I ran 10 miles!!!

Job Stuff

So I’m loving my job…can’t believe this IS my job! I have 7 clients currently and most of them are awesome.  It is great to watch them working hard and getting into the workouts.  It is so fun to create the programs and then work them out.

My boot camp is FABULOUS as well!  It is 3 guys and I think they might get in their car and cry a little tear every time I get done with them.

So things are going great on the job front…is it so weird to have a job I love and feel like I’m actually making a difference in someone’s health and life.

Of course, with everything, you get out what you put into it, and I’m putting all I got into it right now!

On that note, I will leave some of my strength training workouts I’ve been doing below if you are interested, if not, please skip it and check back for my big 10 miler recap coming soon!!!! (if we survive!!!)  Any questions or want to know what one of the exercises is below email me yo!

Strength training

Workout A:

squat with a row using cable machine and rope grip

reverse lunge with a lift holding 2 15 lb dumbbells

21’s

push-ups on Smith machine bar

Dumbbell upright row

Bench step-ups holding 2 10 pound dumbbells

Single leg deadlifts holding 2 10 pound dumbbells

Decline situps on decline bench

Toe touch v-ups

Workout B: (this is my HARDCORE workout!! LOL)

Supersets:

Smith machine/stability ball rollouts and one arm Arnold press

Leg press (3 different foot positions) and weighted walking lunges

Renegade rows with feet on bosu and leg lifts on bench

Workout C:

Supersets:

Close grip bench press and preacher bench curls

Skull crushers and barbell curls

Triceps pressdowns and incline dumbbell curls

Workout D: (oldie but a goodie!)

2 arm Arnooooold press (that is how I say it in my mind)

Sumo squats (weighted)

Lateral and front raises while standing on bosu

Hamstring curl/glute bridge using stability ball

Dumbbell tricep extension

Calf raises on machine

Workout E: (another older routine that I brought back and bumped up!)

Curl and press with bar

Triceps kickbacks

Barbell row

Dumbbell flye on bench

Dumbbell chest press on bench

Dumbbell curl

Suitcase crunches

Toe touch v-ups

Planks

LOVIN IT!!!!!!!!!!!!!!

Insatiable Slacker

April 6, 2010

Hi everyone! I’m still here, still alive, still kicking, sorry to have been so slacky with the blog.  I have been reading all of yours though!

Adjusting to a new schedule of clients, manager hours, boot camp, half marathon training, etc etc has been keeping me out of trouble for sure.

Speaking of…I have been INSATIABLY hungry with my half marathon training!!!  EEEK!!!

I try to eat often throughout the day, lots of protein, healthy food for the most part.  But damn am I HUNGRY. 

Anyone else experience this when training for an event?

I think it could also be somewhat attributed to the bump in strength training I have been doing.  Since I’m at the gym all day every day it is easy for me to through an extra strength training workout in here and there and I’m doing more and lifting heavier than ever before. 

I LOVE IT but I think that may be why the scale is not budging right now even though everything is fitting ok, maybe even a little bit loose.  I think I have put on some muscle.  Or replaced some fat with muscle, that would be the best situation!  (The Situation? Jersey Shore anyone?)

Anyways, help!  Need to know if this “tapeworm” I have going is normal (his name is Bob by the way, the tapeworm that is) when being so active and how you all deal with it.

Started teaching a new boot camp last night at my new gym.  Have 3 thirty something guys and I beat their asses soundly last night.  Loved it!! I think they will grow to love it as well!! LOL

I’m loving my job, loving working out, everything is going pretty decently right now.  Hope it stays that way!! (crossing fingers)

Plus my BFF Molly and her 2 kiddies are going to be here this weekend and she and I will be doing the scheduled 10 mile run together on Sunday.  Can I get a “what what” for double digits for the first time EVER!!

Can only imagine how hungry I’ll be after THAT mileage.

Ok…leave me with some tips…

Peace…I’ll be back soon with a better catch up on all my sweet workouts and upcoming racing plans!