Daily Mile & Lift

Friday I lucked out and had the entire morning to myself.  Of course, that meant I headed straight for the hills!  I decided to check out another section of the Bonneville Shoreline Trail I'd never ventured down.  I parked at Red Rock Trailhead and went south all the way to the point of the mountain.  The trail was okay.  It runs really close to the neighborhood below, so it's almost like you're still in town, just on a trail instead of a road.  Still better than a road run, and nice to switch it up, but I don't think I'll go back any time soon.  I actually had another really great run.  Not quite as speedy as Tuesday, but still pretty quick for BST.  It was a beautiful morning and I was highly motivated, so I finished up my run and headed for the gym.  Double workouts.  Ohhhh yeahhhh...

The Wasatch <3

Beautiful if it weren't for all those pesky houses!

The buck stops here.  I made it to the rock quarry at the point of the mountain.  

Because this is how trail running makes me feel...

8.3 miles

1:38

11:48 average pace

Did someone say flex Friday?  

Welcome to the gun show.  BAH HA HAHA

Look, Ma!  Pecs!

Daily Mile & Lift

Friday morning I met up with Jennilyn Eaton, a super nice local trail runner who I recently met through other trail friends.  Jennilyn and I learned that we live very near one another and decided to go out for a hike.  It would've been a run (and we did actually end up doing some running) but Jennilyn just won and set a course record for the Buffalo Run 100 miler.  Yeah, she's pretty badass, however she is so humble that I doubt you'd here her brag it.  So, I'll brag for her.  Jennilyn, you are a badass!  We headed up Bells Canyon after getting kids in school and hiked for about and hour and a half or so.  There was a lot of new snow and I was reminded of how much I love dirt.  I really do love dirt.

Merry Christmas!  In March.  I wonder how long that has been up?

I don't know what our mileage was, but it was a very nice mellow hike/run and I really enjoyed getting to know this lady!  I'm looking forward to more trail adventures with her in the future.

After getting home I headed to the gym with Jeff for some chest work.  We really pushed hard and had a great time.  We did an incline bench press drop set that had me shaking like a leaf!  Plus, I always love it when the guy next to me is lifting lights weights than me.  Makes me feel extra badass!

Daily Mile & Lift

I figured something very important out today.  Lately, when I run on the treadmill at the gym the front of my shins gets totally cramped.  I chalked it up to running on the 'mill and let it go.  But, today I decided to lift and then do a road run since I knew it would be pretty warm.  And it happened on my run!  By about one mile into my run, the front of my shins was a hot mess and I had to stop at my house at 1.5 miles to foam roll my shins.  Then it dawned on me!  It's pump!  It only happens when I run after lifting!  Duh! It was like a light bulb.  So, now I know.  Run first, lift second.  Very important!  

I also took Ozzy running with me for the first time in quite a while.  After the elbow dysplasia diagnosis he was constantly limping after runs, so I haven't run him in months.  I only took him the first mile and a half and he did great, and still no limping!  Yay!

Chest & Arms day

Bench press

Narrow triceps dips

Dumbbell bench press

Skull crushers

Barbell biceps curls

Overhead cable rope triceps extensions

Cable biceps curls

Love this pup!  Crossing my fingers I get my run buddy back!

A girl and her dog on a nice warm Spring Winter day.

Plus, look who came out to play!  Hello bicep vein.  I think I love you.

3 miles

30:28

10:09 average pace

How to not squash yourself with a barbell

Two notable things happened on Monday. One is that I almost don't need assistance on tricep dips anymore.  I'm down to the 6 pin, which is really cool.  The other is that for the first time ever while doing a bench press, I had to set the barbell on it's end and sit up because I couldn't get the bar back up after my last rep.  I just calmly set the barbell on it's end, sat up and put it back on the rack. This was actually not nearly as embarrassing as I had always envisioned it.  I was nearing the end of my routine and had pushed myself to failure.  That is a good thing.  At least I didn't drop it on myself, which would have been highly embarrassing!  

Bench press

Narrow grip triceps dips

Dumbbell press

Dumbbell seated overhead tricep extension

Decline bench press 

Triceps cable pull down

2 mile (long slow and agonizing two mile) dreadmill run 

I can almost do triceps dips without assistance!

Triceps are filling out!  That's worth a smile!

Chest & Triceps

Another killer chest and triceps day with the best guy ever!  And, guess who can now lift 85# on the bench press and 95# on the decline bench press?  If you guessed RENEE, you are the winner!  As I got off the decline bench after my second set of 95#, there was an older woman who had been standing nearby who gave me a huge smile, and a thumbs up.  Thanks for the positive energy, ma'am!

15 minutes stair machine

Bench press

Decline bench press

Incline dumbbell press

Tricep cable pull downs (not sure what to call them, but the bar used both arms at once)

One arm tricep cable pull downs

Ticep cable rope pull downs

Boom!  Jeff lifts heavy!

Why, yes I am getting chest definition, thanks for asking!

Working on those triceps!

WOD

This morning I got up early and did a 20 minute HIIT routine before heading to the gym for chest day.  Jeff ended up getting off work really early, so we went together.  I love having the help on chest day!  I did three sets of 65# on the incline bench press today!  Go me!

10 minute treadmill walk (Walk!? What does that even mean?)
Incline Bench Press
Dumbbell Press
Hammer Strength Iso Lateral Wide Chest Machine (say that five times fast!)
Incline Dumbbell Fly
Barbell Front Raises

I had a realization today that I haven't really been working my shoulders much.  I mean, they get worked when I do other things, but I haven't done much shoulder specific work.  I'll bet you can guess what I'm doing tomorrow...

Daily Mile & Lift

First things first, my amazing husband got me this kick ass t-shirt and shorts from Flag nor Fail  for Christmas.  The t-shirt says, "Never catch your breath."  YES!  I love it!

Now, on to the other good stuff!  I had an huge PR at the gym tonight!  I pressed 95 pounds on the decline bench press!  I only did two reps, but still, that is huge!  I am so super pumped about that!  When I first started lifting last year, I could only bench 30 pounds.  Jeff and I went to his gym.  I did a little running on the treadmill and we did chest and I threw in some squats for good measure.  They have a v-squat machine that I had never tried, but loved!

The routine:

Decline bench press

Incline bench press

High and low cable fly 

Bench press drop set

V-squat 

And because there is never anyone in the ladies locker room at Jeff's gym, I took advantage and snapped a couple of selfies.  The quads are coming along nicely.  

1.25 miles

12:28

9:58 pace

1 mile- alternating walk/run

13:29