12-29-2011

Well...I was silly and decided to tape my foot and run. Originally, I wanted to ride my bike but I wasn't in the mood. Hey, it happens. I started my regular loop and the tape felt funny and I couldn't tell if it was pain or the tape. So I headed home, but then I felt great. I did 3 miles and hit the track. I did 4x800 repeats with just under a minute rest. Whoa. WIND! I did...2:54,3:04,3:04,3:06...wind definitely added some time, but I will take this. My arms hurt the worse because they are so sore from yesterday's workout.

12-28-2011

8.2 mile run...my body felt fatigued and dehydrated. No foot pain during the run but afterwards I had some. I think this is sesamoiditis. Blah! Need to take some time off. Andrew and I the. Went and got a dresser for me and I re- arranged while he hung shelves. Home is looking homier:-)

Went to the gym and did chest and tri's. I wasn't happy with this...felt shaky and weak.

15 incline push ups w/ 15x bench press ( warm up) x2
Bench press
12x 75lb.
10x 85 lb.
6x 95 lb.
2x105 lb.
2x 105 lb
5x 95 lb.
10x 85 lb.
12x 75lb

2x 15 incline push ups w/ 15 bar presses
15 trx tricep ext w/ 15 med ball tricep extensionx3
Seated cable fly w 1 min Russian twistx3
Dip position straight leg raisesx15 w/ 8 unassisted dips x 3
Dumbbell chest press x3
Trx oblique swingsx10 right into 10 pikesx3
25 bosu oblique crunches each side with 25 back extensions x2
25 bosu crunches w/ 5 balanced push upsx3
25 bicycles on bench w/ 25 reverse cruchesx3

DONE! Exhausted....

I wrapped my foot and didn't feel it lifting... I hope this isn't anything serious!

12-27-2011

Andrew and I did some cleaning and re-organizing. Took a break to watch an afternoon movie...decided to take the day off...my foot is hurting.
Andrew and I had some fun playing some games...got out Sorry! And had some intense checkers games!

12-26-2011

I got up early to beat Andrew to his house. I set up the house for our Christmas and made him breakfast. We had a great morning and just lounged around. We the. Went to the gym...
5 min on stair master
3 repeats of...
1 mile under 6:30
25 pull ups
25 rows each arm...15 w/30 lb 10 w/25 lb
25 dip position leg straight leg raises
25 rev. Grip rows with 50lb straight bar
25 kettle bell curl to press...15 w/ 20 lb 10 w/ 18 lb
No rest... I was beat after 3 rounds.
Went to Andrews parents for dinner. We had a great time and I was the yatzee champ:) we are so blessed to have great family.
Side note...my foot started hurting pretty bad...hmmm....:(

Merry Christmas

Well...4:15 am... That's how we started Christmas day. I am so blessed to have the family I have. It was great to celebrate and have a yummy breakfast! My boyfriend had to leave at 6:30 for work. I hate that I don't get to be with him all day but glad I got to spend my morning with him.

Went for a 5 mile run around 9 am...7:05 pace

Lunch at Ma's...hung out there for the afternoon. More great times with family.

Went for another 5 mile run around 4:30 pm...7:10 pace

Packed up the highlander with all of our gifts and watched a movie with the family.

Christmas Eve

I LOVE CHRISTMAS!!! I got to sleep in and then did some last minute stocking stuffers! I came home and went for a 34.5 mile ride. It was very windy, but a gorgeous day. My pace was not as good as I would have liked, but there was no break from the wind. I was happy to get it in. When I got home, my amazing boyfriend was already almost to my house. We wrapped presents and watched Scrooged with the family then went to my Gammie's for dinner. We came back home and went to sleep pretty early because we are getting up at 4:30 am for Christmas!:)

12-23-2011...Schedule Rest Day...OOPS!

I did so good all day. Today was my mom's last day of work. I went up to visit her and brought her flowers. I also finished up some home made presents and did some wrapping. I made it until 9 pm...and was so bored and not tired I went through the tough mudder 3 times. I made it through quite a bit faster as well.

12-22-2011

I have to admitt I am loving this break! :-)

Boyfriend came and had breakfast with my mother and I at home. Then I just sort of layed around. I decided to get out my bike! It felt awesome. I rode 31 miles and averaged about 18.0 mph. I need to get my average better but not bad since I haven't been focusing on my biking.

I then did some wrapping of presents and went to meet Andrew. We went to look at some furniture then went to hit the gym. We did a 500 rep workout...

100x ball slams
100xkettle bell swings 32 lbs
100 squats first 25 held med ball then did them with kettle bell
100x burpees with push ups
100x pull ups started unassisted and then added some as I went then made my way back to no assistance.

This was tough...I was very happy with my effort. The only rest came with pull ups but didn't rest longer than about 20 seconds. Finished is in 28 minutes. I am enjoying having a workout partner and switching up our workouts!

Came home, had a healthy dinner, and then snuggled up by the fire with some hot chocolate:)

12-21-2011...Lesson Learned

4 hours of shopping...I am finally done! I ended up napping with my bebe Tribi. Then accidentally, over indulged in chocolate again. I then proceeded to think it was okay because I was going to run it off anyways. Well, that kicked my butt because I felt like I was going to puke the whole run. Probably the worst run ever, it was almost pointless. This made me never want chocolate again and reinforced everything I know. Food is fuel...Chocolate is not a bodies friend. This shows we all have our moments of weakness at times. It is important to get right back on the clean eating track. It makes you feel so much better. I did get in 6.5 miles...but they just didn't feel good. Better than nothing. However, I did finish my book! I can't wait to get the next two books for Christmas!!!!!!!:-)

5 days til Christmas!

My foot is very sore and I am pretty scared...No cardio today...I think that long run might have done it in a bit...rest and it should be okay!

A day filled with more shopping...and of course Mani/Pedi day with my amazing mother! She is such an inspiration to me. She started Decals Plus that changed to It's A Sign 20 years ago. Through many tough times she continued to be strong and ended up building a hugely successful business. She is now selling this business. She is so strong and dedicated to her goals...I believe this is where I get my motivation. I also admire her as a child of God. I strive to reach her faithfulness and ability to listen to God's word.
A man in Chicago put it best..."Once mother and daughter, now best friends..." This describes perfectly my mom and I's relationship. I don't know what I would do without her, and I just want her to know how proud of her I am as she goes into her last week of work.
After another long day of shopping, it is so stressful trying to find the perfect gift for so many people.

Andrew decided he wanted to do the Tough Mudder workout tonight. We went to the East side Bob's so I could give my BFF her gift. The gym itself was pretty empty so we had plenty of room. We ended up going through it 3 times. I was very pleased. I upped my weight in some excercises and did more unassisted pull ups and dips. By the time Tough Mudder rolls around I want the whole minute of pull ups and dips to be unassisted!Came home and we had a great clean meal:) Fish (for Andrew), brocolli and sweet potatoes!

Mother/Daughter...Best Friends

This was a bike ride out at Blue Grass...My mother will remember this as one of the days she decided to use clip ins for one of the first times...Ummmm...Crash? Yes!

12-19-2011...Longest Run in about 9 months...

Got a good nights sleep. Woke up and had breakfast and coffee with my lover. He then went to work on his truck and I stayed in and read my book...The Hunger Games...I am so into it...

I then got bored and decided to go for a run...I was planning to go about 7 miles but I also decided to use my ipod...plus weather was amazing...Ummm...I ended up going about 9.5 miles. I need to go clock it and get the correct distance but I was going about 7:20 the whole run, possibly faster. I could have went longer! Music got me in the zone.
Had lunch and a movie with my man. It is nice to be able to spend some afternoon time with him over my break. He then went to run some errands. I stayed home and painted, cleaned, and more shopping. He had a meeting that evening, so I decided to do a short circuit workout in the basement...
25 dips-15 straight leg raises-10 heavey shoulder presses did this 4 times
3xPunching bag circuit-25 jumping jacks
5x 15 inverted rows-10 heavey concentration curls-15 1 arm presses-25 quick in outs (No Rest throughout all 5 reps)
Then cooked a meal for when Andrew got home:-)

Another great day!

Sugar Detox...12-18-2011

UHG...This is what sugar does to your body. I feel gross...but it happens. I woke up and started my day off with my usual protein pancake and coffee. Spent some time hanging with the family and then hit the gym...two a days have begun for the break. I did a chest/back workout.
Started off with 3x 15 TRX slanted rows superset with 15 push ups...no rest
3x8 pull ups
15x barbell reverse grip row superset with 10x cable flies did this superset 3 times
Benchpress superset with holding body weight leg raises (6 sets)
3 sets-12x 75lbs
3 sets-10x 85lbs
3x 25(each arm) balanced on 1 leg bent over rows superset with 15xsmith machine toss press (threw the bar in air and caught it)
2x 1 arm cable row-switch arms-both arms (No rest) did this twice with no rest
3x 1 minute plank rows-25 reverse cruches-20 decline push ups
Felt good and strong...
Went shopping and then ended up napping with the boyfriend... oh well we need lazy days.
We then head to Newburgh gym so he could lift and I did 1 hr and 5 min on stairmaster...I killed it...except for the first 5 minutes I never went below level 12 mostly level 15 and higher...I got the sweat going on...Great way to start two a days:-)

Down memory lane...

Cross Country Nationals in Joplin. One of the best experiences I had in my running career. I had made promises I would flip after the race...:-)

12-17-2011...BAKE DAY!!

No Soreness! Wahoo! It is one of the best days of the year...COOKIE BAKE DAY! It is the one day I over indulge on whatever chocolate I want...However, workout comes first...I did an up pace 5 mile run followed by a bicep/shoulder workout session. Hopefully these biceps will be sore:) I felt great on the run and felt strong lifting.

Now it is time to bake away...time with the family is most important! I thank God for them every single day!

12-16-2011

RUNNING DOWN A DREAM...

Christmas break is here!!!!!! It is here!!! It is here!!! I am so so excited!!! Okay, enough of my excessive celebration. I want to be able to relax tonight so I got in my run right away. 8.2 miles...longest run in quite sometime and obviously longer than I am suppose to be going...ooops. However, my body feel ready for it.  Glucosamine has been helping my knee and my PT excercises have helped my hip. I know what I need to do to stay healthy...it also involves not running back to back days. I started off extremely easy. I got through 8 mile in under an hour, my pace ended up being 7:25 per mile...and it was a relaxed and comfortable pace! YIPEE. I came home and passed out after that...well after I ate too much food:) So excited for the cookie bake tomorrow...SUGAR COMA!

12-15-2011

Bring on the cardio!!! It is the Holiday season!! I had a little too much popcorn with my cross country team at our after school party...oooops:-) However, I was pumped up ready to workout!! I jumped on the stairmaster and did 5 min at level 8 to warm up...the next 20 minutes was at level 15 then took it down to level 13 for about 5 minutes then back up to level 15 for another 15 minutes...then i did 10 minutes at level 18 doing 2 min 30 seconds on with level 13 for a minute easy...then did moderate until I was at an hour. Then got some water and did 10 minutes moderate. I then immediately hopped on the elliptical and did a 5k a fast as possible on level 9. I finished in 15:30 too bad that doesn't equal what I could do on the ground LOL!! then finished at a moderate pace the next 15 minutes. I got in an hour and 40 minutes!!! WOOHOO!

12-14-2011

Day was busy, 15 min lunch...but it was emotionally better. I was with the ED students all day. It just makes my day to work with them. It is definitely where my heart is. I had to rush home because we had a dinner to be at tonight so I got in a brisk 5 mile run. Legs felt good, weather was amazing. I wish I had more time to go longer but I think my body is asking for a little break. It is kind of exciting when a 5 mile run feels short:-) yay!!

12-13-2011

Well, this was suppose to be a functional type workout with my man but my day at school...ummm I didn't want to have to think. I have had enough of the fighting, the bullying, the name calling, the disrespect, and the list goes on. These kids are just evil to one another and it breaks my heart. Anyways, just did cardio but switched it up. Moderate on arc trainer for 30 min altering 5 minutes with 5 lb. weights in my hand. Then did the row machine 1000 mx2 with one minute rest. I hit each one in 3:54. Then got in the stair stepper and did that for 30 minutes. I had 2 min intervals of level 17 then easy at 13 for a minute. Felt like a good workout. I am ready for break to rejuvenate!

12-12-2011

Last week of school...I think I can, I think I can! It took all I had to get my butt in the gym...but I did. I made a playlist on my iPod and did a 90 minute spin class. I pushed it...I was always known as one of the toughest instructors...my body forgot that :-) great workout...full of sprints and hills! Get to go to Haubstadt tonight with my family...yay:))) love my support system.

12-11-2011

Slept in...yay!! Had breakfast and coffee with my love, then he went out to do work and I stayed in and just relaxed and read. Well, I can't relax too long so I went shopping. I got a lot accomplished. Came back and did close to an 8 mile run. After that, we ran some errands and the went to dinner and frozen yogurt...yum:-)

Jingle Bell 5k

Andrew and I did the 5k this morning. Ahhh COLD! I did not warm up thoroughly enough only got in a mile should have done at least 2. My head just wasn't in race mode...neither was my body and that was apparent when the gun went off. Legs felt awful and heavy. Lungs struggled a bit. I then settled into a pace...I had no girls to push me so I sort of settled in. I finished in 20:00 which I was mad until I found out it was a bit long. My time through 5k would have been 19:20 or so. Still not good but I can accept that. My boyfriend did well and I was just happy to have him with me :-) my mother and her friend Jo walked it...YAY for them! I decided to run the course backward for my cool down...I passed all the other walkers and then when I thought I had seen everyone...I saw a man wheel chairing himself all alone. I teamed up and yelled at him good job. I kept running along my selfish way. I was mad at myself for running slow and I was anal about my cool down...then it hit me...I turned around and decided to walk the next 2 miles by his side. This isn't a glory thing for me. It was an awakening, this world isn't about me. This isn't why God put me in this world. Sometimes we all need awakenings to put us in our place... I am guilty of getting selfish over my training. I was happy to help someone else through bc wheeling himself 3.2 miles was much more admiring than me winning. He worked harder and had more determination.
I came home and napped while Andrew did his outdoor work. We then did a little Christmas shopping and then we went to watch th fights at bww's with some of his work crew. Good times. I am so blessed to have an amazing man in my life.

12-9-2011

Pretty decent day at school. I was with my ED students so I was happy. Something just draws me to them.
Workout wise... I'm doing Jingle Bell 5k in the am so went light. I did 1 hour on the elliptical; ended up working harder than I should have. I am so stinking tired bedtime came at 9...blah

12-8-2011

Leadership Evansville training all day! It was a good experienced and I am actually excited to go back next week!

I decided to get in another run, I went to the gym and ran for 45 min 5.75 miles...it was chilly but legs felt pretty good. Hit some hills and no pain! Yay!!! Came back in the gym and did back...
5x15 eagle row short rest
6 pull ups superset with dip position leg raises
3x10 rows with 35lb kb superset with reverse crunches
4x12 cable pull downs
Ab circuit on bosu ball

I can tell mileage is up because I'm more tired and more hungry!!:-)

12-7-2011

This has been an insane week at school. Wow! Today a child ran out of the school and I had to run after him and carry him back in. I saw it as a workout,lol. I was exhausted by the end of the day... Had a 10 min break and that was all. However, I still say I love my job. These kids need stability and I will not give up on them. On the bright side, I also got lots of hugs from the students in my room today. They definitely aren't all bad, mostly just need some love and attention. I believe all of the incidents this week have been just that.
I came home, ate and had coffee... I relaxed for awhile and then I mustard up the energy to run. I thought it was going to be awful and cold. I was wrong...I didn't want to stop. I did almost 8 miles...just barely under and it was an uptempo pace. It was a smooth pain-free run...love these runs! Going to bed early to get through these next two days...happy training to all!

12-6-2011

STAIRMASTER type of day. I needed it...another more serious and alarming weapon was bought to school today. I used this workout to clear my head.1 hour and 2 minutes... 10 min at 7-10 as a warm up then the next 25 minutes was on level 15-17. Took it to a 12 for a few minutes then back to 15-17. Kept my heart rate up and endurance is getting stronger.
Shoulder workout
Straightbar front raises 15x20lbs 8x30lbs 15x20 lbs 8x30lbs
4x12 w/20 lbs Arnold press 30 sec rest
Kb clean and jerk each arms 15 w 15 1 arm presses x2
1 arm front raise to lat raise x10 heavy presses between x2

Unexpected Rest Day...12-5-2011

Wow...what a day. I got punched again and also had a student bring a weapon to school. I am so flustered and frustrated. These students are out of control. I came home and just relaxed...I could not get my mind off of these kids. They need help but there is only so much a school can do...

Train Tough...12-4-2011

Sometimes with these nasty days it is just easy to stay inside and not workout. However, these are the days that make us stronger. I decided to show the cold rain who is boss. Started out in my old shoes and my hip started hurting so I came back and switched into my trainers. Wow! As soons as I started running in my trainers, pain was non existent. This goes to show you how important good shoes are in training. I got in a half mile, switched shoes and then took off for an uptempo run. The next 5 miles was right at 7 min pace or sub 7. It felt pretty relaxed. I then ran a little over 2 miles at a normal pace. I got in at least 7.5, probably a little more. The rain didn't phase me a bit. I enjoyed it:-)
I then went to my boyfriends and cleaned out the highlander and did laundry. Then we hit the gym. I did high reps on legs:
Fwd/bad lunges across gym free wt.
5x20 leg ext. with 30 sec. Rest
5x20 prone ha,string curls with 30 sec. Rest
Fwd/bwd lunges across gym
6x20-10 stiff legged dead lifts upped weight as I went
Fwd/bwd lunges across gym
Trx 15 one legged squats on each leg superset with 30 tuck ins/ pike did this 3 times
Fwd/bwd lunges across gym
Bosu ab circuit
5x15 abductor machine
Lunges across gym with running drills
Woooooo! Legs were tired especially after already having a run on them.

Came home and made veggie spaghetti with the love of my life and then passed out on the couch. I was one tired girl!

Rest Day 12-3-2011

Chose my rest day to be the day I go to Edinburgh to shop! 8 hours of shopping and walking! Man I think this is more tiring than an 8 mile run. Good day!

Tough Mudder x 3 12-2-2011

Andrew and I met at the gym and decided...well I decided to do this three times in a row with little to no rest!
Here it goes:
TM push up
1 arm kettle bell swings
Switch jumping lunges
1 arm kettle bell rows
Side lunges
Push up rows
Lunge with twist
Squat to press
Decline push ups
Mountain climbers
Chin ups
Plank
Side plank
Dips
TM squat
Each one was done for a minute if it was each arm, each arm was done for a minute! Rest was moving to next exercise or 30 seconds. Between sets of exercises we took 90 seconds. Woohoo great workout! I am typing this two days later and I am sore. It took us 1 hour and 24 min!

12-1-2011

Ahhh... It is December! 24 days til Christmas! Well...I only had a half day this morning at school and then the school sent me to be the representative at a Professional Development course called Earobics. It was a very interesting training and I am excited to bring it back to Evans. I love my students and all but I have to say it was nice to be the student again and just have to listen. After the training, I went to Andrew's and we decided to run right then. If we sat down, neither of us would be getting back up. We started together and then went different ways. I was feeling good and my stride opened up. I was moving good. Did some on trails and the rest on roads. Found a hill and did 5 repeats on it mid run. The weather was great and overall it was just a good run. I ended up going about 7.75 miles...OOOOPS! I lost track of time...I am trying to keep my runs at no more than 7 at one time because I want to stay injury free! Andrew finished about 5 minutes before me and when I got back he already had my coffee on and brewing. He is the best ever; he totally spoils me! After our run, we did a little Christmas shopping and grocery shopping! Yay for tomorrow being Friday!

11-30-2011

Day #2 without a break until 4:15 UHg! Also had a surprise evaluation that are done each semester! It went well so I am happy! My body is pretty tired...but I pushed through another workout.30 min moderate on the arc trainer not holding on. I immediately got on the stairmill 5 min moderate the next 25 min I put it on level 17-18 for 5 min then 3 min on level 13. My endurance is increasing greatly for speed intervals! I absolutely love the stair climber; it is the only thing besides running that makes me feel accomplished. I followed with chest nothing to crazy! I felt as if I have pushed ,y body so hard these past weeks it deserved sweet ceecee's and it was delicious! :-)