Flex Friday

I was sick all week and didn't do a damn thing.  Mostly I sat on the couch, which is really really hard for me, even when I'm not feeling well.  However, Friday I was finally feeling good and Jeff and I went to the gym together in the evening.  It felt really great to be back at it!  

10 minute treadmill walk

Incline bench press

Pull ups

Overhead dumbbell press

Cable straight arm pull downs

Cable bicep curls

Cable tricep pull downs

Cable rope bicep curls

Cable rope tricep pull downs

Box squats

Daily Mile & Lift

Thursday I got in a great back, shoulders and biceps workout.  Plus, I ran on the treadmill for four whole miles!  That's marathon distance to me when we're talking treadmill.  I can run in the mountains for four hours and feel fantastic, but four miles on the treadmill, well that is a chore! 

Wide grip lat pull downs

Machine lat raises

Narrow seated cable rows

Military barbell press

Barbell upright rows

Barbell biceps curls

Dumbbell hammer curls

4 treadmill miles 

44:37

11:09 average pace

I like the toilet in the background.  It reminds me of my friend Paula.  Paula, this pot's for you!

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!

Hooray for Leg Day!

I'll just say it.  I'm a glutton for punishment.  Saturday I climbed to the top of Lake Mountain, came home and collapsed on the couch for the afternoon before gearing up to go to the gym.  Why would I do this, you ask.  Well, I'd already agreed to go do leg day with Jeff and it seemed the thing to do.  I was tired and so was he, after working a 60 hour work week.  But we headed over to the gym at about 6:30p on Saturday night to party it up!  

1 mile walk- treadmill

Leg extensions

Leg curls

Box squats

Leg press

Donkey calf raise

Gaining strength and shape!

Jeff is a beast!  His legs make mine look like tooth picks.

First time doing box squats.  I think I aggravated my knee with deep and heavy squats, so I'm going to try these for a while.  They felt good and my knee is feeling 100% this weekend, so that is fantastic, all the way around.  Plus, I squatted 115#!

We get to the calf raise machine and I do my set.  Jeff asks me in surprise, "Did you just lift that!?"  The pin was on 136lbs (so I thought) but turns out it was actually 136kg or 300lbs! However, I usually do what I thought was 145lbs but is actually 320lbs.  Surprise!  I have stronger calves than I thought!  Shameless selfie time!

Daily Mile & Lift (And it's Throwback Thursday!)

Hey!  Hey!  Hey!  It's leg daaaay!  I worked it pretty hard, too.  Then for a little run on the treadmill.  My knee was hurting a little, so I did a super short walk/run.  I'm hoping the sore knee is just because I pushed legs so hard, but I suppose I'd better baby it anyhow.

Today's routine:
Leg extensions
Hamstring curls
Sumo barbell squats
Straight leg dead lifts
Angled leg press
Glute machine
Seated hip abductors & adductors

2 treadmill miles
22:56
11:28 average pace

And!  I've been reminiscing about all our (Speedy K and I, of course) fun snowy adventures last winter.  Remember these posts!?

Snow Run December 2012

Guest Blogger, January 2013

Long run cut short, February 2013

Don't stop the party run! February 2013

Daily Snow Hike, December 2012

Now that's what I call good times!  Is it Saturday yet?

Transformation Tuesday

Today I woke up pretty sore from an intense chest day yesterday.  I was planning on just doing a few easy treadmill miles and maybe a couple glute exercises. But, then I remembered that another mom from my girl's school invited me to join her in the Powerflex class at 9am.  Well, who am I to say no to a good workout?  So, I ran two miles on the treadmill, went to class, then ran another two miles.  Class was an ass kicker for sure.  Low weight, high rep, high intensity for an entire hour.  We did (I use the term we loosely, I skipped more than a push up or two) 126 push ups, tricep dips, lunges, etc etc.  It was a fun change, but I prefer to lift heavy and run far!

And, since this is transformation Tuesday and I'm feeling especially proud of the progress I've made in the past few months, here is a jewel of a transformation picture for you.  The left picture was after an entire year of running.  I'd done my first race, a half marathon and had already signed up for my first marathon in the Fall.  On the right, fast forward nearly two years, two marathons, two 50k's and countless other races later.  Let's also not forget all the diet changes and weight lifting!  Go me!  Look, I have a two pack!

2 miles

21:50

10:55 pace

2 miles

21:56

10:58 pace

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

Today I conquered the world!  Muah ha ha ha ha!  Well, maybe not.  But I sure as hell felt like it!  I had leg curl, glute machine, barbell squat and v squat PRs!  I did my first hundred pound squats- two whole sets! I can envision myself crossing the finish line of my first 100k feeling strong! 

10 minutes elliptical

leg extensions

leg curl (95#)

glute machine (110#)

barbell sumo squat (100#)

v squat (124#)

leg press

donkey calf raise

hanging leg raise

2.5 treadmill miles

25:39

10:15 pace

Leg extensions to start the day.

There she is.  100 pounds.  Isn't she pretty?

Daily Mile & Lift: Tear shit up Tuesday

Since Katherine couldn't go for a trail run on Tuesday I had a hard time convincing myself to go alone.  Then I figured, screw it!  That's why I'm taking this winter easy.  So I went to the gym and did the gnarliest back day ever!

Four sets each of the following:
Dead lift + Shrug (with a dead lift PR of 115#!)
Pull Ups
Wide lat pull downs
Single arm bent over rows
Narrow seated cable rows
Upright rows
Barbell biceps curls
Wide grip seated cable rows
Back extension holding 35# kettlebell
...then on to abs
Hanging leg lifts (4 sets of 10)
Russian Twists (2 sets of 50)
Crunches (2 sets of 25)
Bicycle Crunches (2 sets of 50)
...then a two mile run on the treadmill
2 miles
19:53
9:56 pace

Yes, I was sore and tired today.  Yes, I still did a small workout this morning.
3 sets of "Fitness at Home" and the pyramid ab workout.

 I'm ready for a killer leg day tomorrow!  Lift heavy ladies!!!

Daily Mile & Lift

Today I was highly motivated by my new plan to run the Buffalo Run 25k in March.  So, I hit the weights hard and then ran on the treadmill.  It was actually above freezing out and I could have run outdoors, but  #1) It's faster to hop on the treadmill than to switch up clothes to run outside #2) It's warm inside #3) It's warm inside.  Yeah, that's worth two mentions.  I had heard that it's good to put the treadmill at a slight incline to better simulate running outside, so I tried it at the lowest incline.  Honestly, I couldn't tell the difference.   I will say that I'm getting much more tolerant of the treadmill than I used to be,  5k was over in no time!

Chest & Triceps day:

Incline Bench Press

Incline Dumbbell Press

Wide Grip Triceps Dips

Bench Press

Triceps Cable Rope Pull Downs

3.1 treadmill miles

32:50

10:35 pace

Ohhhh!  Look at the new tank Jeff got me!  I love it!  I'm also thinking my shoulders are looking pretty nice, no?

Daily Mile & Lift

Leg Day & Flex Friday, both!?  Oh boy!
Leg extensions
Sumo barbell squats
Leg press (I did 2 sets with 208#!)
Sitting calf raise

1 treadmill mile 11:48

Jeff squatting what I call an impressive amount of weight, and what he calls, "Not even that much."  Nuts!  His head is cut off because I was trying to be stealthy.  HA!

Happy weekend! 

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

Daily Mile (and Lift)

Today it's been dumping freezing rain and snow all day.  I went to the gym and ran on the treadmill (and actually enjoyed it) and did a nice full body routine.  To tell you how much it snowed while I was in the gym, I came out and immediately got my van stuck in the parking lot in the snow and had to call Jeff to come and bail me out!  

Feeling strong today!  Here is what I did:

Deadlift

Decline bench press

Overhead dumbbell press

Lat pull downs

Lat raises

Barbell bicep curls

Barbell skull crushers

Single arm tricep cable pull down

Overhead dumbbell press

Decline bench press, that's 75 pounds!

Deadlift 115 pounds, that's 87% of my body weight!

Plus, my sweet jaunt on the treadmill.  Last winter I actually ran in the freezing rain!  It sucks.  This was better.  There might not have been dirt, but there was definitely sweat!

3.01 miles
30:01

9:58 pace

Plus I did another quarter mile walking cool down for a total 3.2 in 33:11

Oh, and I know you're absolutely dying to know what I did yesterday, so here it is!

How'd you get so Fly?

This afternoon I joined Jeff at his gym for chest day.  I love lifting with Jeff!  I can push harder and heavier than when I'm by myself without worry I'll drop a barbell on my face.  

Incline bench press 60#

Bench press 60#, 65#

Dumbbell fly 15#, 20#

Low and high cable fly 

Tricep rope pull down

1 treadmill mile
10:47

Oh yeah, and I did this little workout, by Astrid, when I got up at 6am this morning:

 (three times through)

Today was an awesome day in workout land.  I can't wait for trail run Tuesday tomorrow!

Daily Mile

Today was a great day!  My mom is visiting from California and we spent the morning shopping and then I went to the gym for some cardio.  I warmed up on the bike for a half hour and then headed to the treadmill.  After a mile and a half of running, I was feeling fantastic.  I walked for a quarter of a mile and then decided since my knee was feeling so solid, to run some more!  I am so excited for race day!  I can hardly wait!  But, I tell you what, I've been thrown every obstacle I can think of!  I've been hit with some major allergies and asthma today.  I will run this race and I will kill it!  Allergies, runner's knee, period and all!  Bring it! 

Warming up.

It feels good to get my heart rate up!

YAY!

3 miles

33:18

11:06 pace

Daily Mile

After heading to the gym to ride the cycle, I rode the blasted thing for fifteen minutes and then decided to brave the treadmill.  I ran for a mile and then ran and walked for another 1.31 miles.  I felt really great and my knee wasn't bothering me at all!  I also taped up my knee with some new KT tape pro.  This tape has held up since yesterday, which is much longer than the cotton KT tape.  

I went for a deep tissue massage yesterday and my glutes and IT bands were wicked tight, so it was crazy painful, but also crazy helpful!  I'm going back again next week for more punishment.  Every little thing is helping!  For the most part, I'm feeling solid and I'm SUPER excited to RUN!

You know I'm itching to run when the dreadmill was fun!

15 minutes stationary bike

2.31 miles

27:06

11:43 pace

Daily Mile

Katherine, my trusted running buddy, and I have devised the perfect summer training plan.  We are doing a kid swap.  Today she watched my girls while I went to the gym and Friday I'm watching her boys so she can get a run or workout in.  Playdate + stress free workout = perfect plan!

Today I did  a bit of a whole body workout.  I had Jeff make me a plan that consisted of dead lifts, bench press, side lat raises, lat pull downs, biceps and triceps.  It was strange at first, going in without Jeff, but then I got into my own groove.  Then I ran a whole mile on the treadmill.  Those things are torture devises!  Ugh.  I'd rather get up at 4am and go for a real run than run on the dreadmill!  

1 mile

11 min

Daily mile

Running only two miles is the same as not running, right? It felt damn good though. I did the bike trainer and elliptical first, then ran the mill and after lifted with Jeff. I felt solid and only felt mildly tight afterward.

30 min bike trainer
20 min hills elliptical
Weight lifting-chest

2 miles
21:54
10:57 pace

Daily Mile

My hip is hurting again today.  Not enough to make me limp, but there is a pinch starting at my right sit bone that zings down my leg.  Quite obnoxious really.  I decided to just go on the elliptical today and take it easy.  After thirty minutes of feeling fantastic I decided to hit the treadmill.  I made it one mile and decided I I'd better call it quits.  I did a little walk for a cool down and then headed into the sauna. I've spent every moment possible stretching and doing yoga and rolling my legs the past few days.  Maybe I need more rest.  After my long run this weekend of course.

1 mile
11:23

Daily Mile

Today I ran at the gym. Jeff and I went together and he walked on the treadmill while I ran. I felt surprisingly good. I think the memory of my last run was still haunting me. About half way through the treadmill I was on mysteriously stopped and I had to change treadmills. Other than that it was rather uneventful and boring. After my run we did some lifting. I worked hips, arms and one full body move that I don't know what it was called. I feel pretty darn good now considering I didn't feel like running at all when we left the house!

4 miles
I don't know the rest because I had to switch treadmills, but I was running between a 10:30-11:09 pace.