So I epic failed at posting again this week... There were some big lessons I learned this week:
Lesson #1 Don't be an idiot and carry water with you during the heat... If not you can suffer severe consequences... like chills, diarrhea (sorry I had to go there lmao), a severe headache and a loss of appetite... Luckily I didn't die... But seriously, I was close to having heat problems and I want to prevent others from doing something stupid.. AND please drink water during the day..
Lesson #2 Realize what you want in your life... (i.e. racing life lol)... once you do...NEVER give up.. I promise it'll pay off...
Now that I've gotten that off my chest, let me get into my workout..
Tuesday we did a 45 minutes spin.. 10- 1 minute hills with two minutes of rest in between... Afterwards we did a 20 minute run with it being 20 minutes easy.. I went ahead and ran it at about an 8:40-9:00 minute mile pace..
Wednesday I walked with my friend S.. I love love love our walks.. they're what I look forward to now during the week :) afterwards I did my circuit training that I designed for the girls and... it totally kicked my butt lol...
Thursday: I did 40 minute interval training - 12 30 second hard sprints... yeah this i pretty much the day I almost suffered heat exhaustion lol... regardless- it kicked my butt but it felt good lol...
Friday: I took the day off :) but don't be too excited I did it to run errands lol.. BORING
Saturday: I ran over six miles with my friend V-no worries we did it early in the morning so we wouldn't suffer from heat exhaustion..
Thanks for reading :)
Speedy Gonazlez!!!
That's how I felt yesterday at my 5K... I'm not going to lie I really didn't have any high expectations for myself. I just wanted to go out and run. This run kicked my butt last year and I wasn't about to let that happen again :)
Now needless to say I burned myself out lol. I started off too fast... I'm not used to pacing myself in a shorter run. I ran my first mile in just under 7 minutes lol. At mile 2 I clocked in at 15:22. I ended at 24:10. Do the math... I did not so well on my last mile lol.. Regardless, I was super stoked about my time! I wasn't expecting to come near breaking 24 minutes. I mean I just broke 25 not too long!!! What???? Insane lol... Now I want to break 24 bad.. I'll start by sprinting :)..
Did I mention I won third in my age group?? Not bad lol!! Actually, what am I saying YESSSSSSSS lol.. I can't believe it lol :) Here's a picture of the medal
Now needless to say I burned myself out lol. I started off too fast... I'm not used to pacing myself in a shorter run. I ran my first mile in just under 7 minutes lol. At mile 2 I clocked in at 15:22. I ended at 24:10. Do the math... I did not so well on my last mile lol.. Regardless, I was super stoked about my time! I wasn't expecting to come near breaking 24 minutes. I mean I just broke 25 not too long!!! What???? Insane lol... Now I want to break 24 bad.. I'll start by sprinting :)..
Did I mention I won third in my age group?? Not bad lol!! Actually, what am I saying YESSSSSSSS lol.. I can't believe it lol :) Here's a picture of the medal
Sunday I was going to go run with my friend G but she wasn't feeling well so I decided to find a new path :) I ended up just taking whatever path my little feet led me to lol. I found a 2.8 mile loop (park) and it was beautiful!! I think I did a little over 5 but I can't be sure... It didn't matter. It felt great. I'm pretty sure I was going faster than I should have but it just felt nice ... I could always stop and walk... but I didn't.
I think I should find new paths more often...
Another Journey???....
So... we all think I'm insane (which is probably not far from the truth lol)... and I would like to share my insanity with others lol... by being a personal trainer. Now I'm not talking about giving up my job, changing my whole career for this. I'm talking - let me try this out and help people who want the help or need the push to live a healthy and active lifestyle... I obviously don't know everything but I'd love to learn as much as I can (which I've already started doing).
Now.. to get certified you have to take a test. It's about 300-600 bucks depending on who you get certified from (I don't know the differences between the companies that give out certification so I have to do some research). I'm sure there's some other stuff I have to do - but this is a start. Another factor in starting this journey is finding people to actually listen to you. However... I think I found a solution... I think I found my first "fake clients"- well they're not fake but I can't charge money yet so they're fake clients lol. They are interested in helping me out and so I first needed to start off by assessing their nutrition, health history, routines and realistic goals. I also had them count their calories this weekend to get an assessment of their caloric intake. It was good for them to start counting on the weekend because that's when most of us tend to be bad... and I wanted to overestimate their calories for their nutrition plan. So this is my starting point... I've got high hopes and am super excited... As I continue to learn some stuff I'll make sure to put it here.
Now onto my workouts:
Wednesday: I have been working out at a high intensity level and wanted to tone it down..I also promised my friend S I'd go walking with her (yes I like to socialize.. is that surprising lol)..So I worked out a little before I met up with her by riding my bike on the trainer for about 45 minutes. I also was making baked ziti during this time so my husband could have dinner when I got home. Betty Crocker?- I think not lol... After getting off the bike I did 100 crunches and met up with S for our hour walk. She got me a new book "Your Best Triathlon" and I'm super stoked to start reading it.
Thursday: I was going to go to workout with the group buttt it looked like it was going to rain and I got out of work early-- so I ran on my cursed (pronounced curse-sed lmao) treadmill.. I ran my butt off on it for about 30 minutes. I wanted to get 3 miles in on it.. and I did even though that treadmill is wayyy off.... I would raise the speed on it after every lap until I finally sprinted it in on the last lap. I got up to 8.0 on the last one...
I'm taking Friday off so that I can rest for the 5K ... after the 5K I'm biking.. lol... I don't even want to hear it...
Now.. to get certified you have to take a test. It's about 300-600 bucks depending on who you get certified from (I don't know the differences between the companies that give out certification so I have to do some research). I'm sure there's some other stuff I have to do - but this is a start. Another factor in starting this journey is finding people to actually listen to you. However... I think I found a solution... I think I found my first "fake clients"- well they're not fake but I can't charge money yet so they're fake clients lol. They are interested in helping me out and so I first needed to start off by assessing their nutrition, health history, routines and realistic goals. I also had them count their calories this weekend to get an assessment of their caloric intake. It was good for them to start counting on the weekend because that's when most of us tend to be bad... and I wanted to overestimate their calories for their nutrition plan. So this is my starting point... I've got high hopes and am super excited... As I continue to learn some stuff I'll make sure to put it here.
Now onto my workouts:
Wednesday: I have been working out at a high intensity level and wanted to tone it down..I also promised my friend S I'd go walking with her (yes I like to socialize.. is that surprising lol)..So I worked out a little before I met up with her by riding my bike on the trainer for about 45 minutes. I also was making baked ziti during this time so my husband could have dinner when I got home. Betty Crocker?- I think not lol... After getting off the bike I did 100 crunches and met up with S for our hour walk. She got me a new book "Your Best Triathlon" and I'm super stoked to start reading it.
Thursday: I was going to go to workout with the group buttt it looked like it was going to rain and I got out of work early-- so I ran on my cursed (pronounced curse-sed lmao) treadmill.. I ran my butt off on it for about 30 minutes. I wanted to get 3 miles in on it.. and I did even though that treadmill is wayyy off.... I would raise the speed on it after every lap until I finally sprinted it in on the last lap. I got up to 8.0 on the last one...
I'm taking Friday off so that I can rest for the 5K ... after the 5K I'm biking.. lol... I don't even want to hear it...
Hmm...
Now the last couple months I have thinking about possibly getting certified in personal training. I don't think I know everything, but I know enough to help others I think. If I don't know the answers then I google and research until I know the answers. A lot of people have been asking for my advice, wanted me to train with them, wanted me to design training plans/nutrition. So thats where I came up with getting certified...
Now enough of that... here is my last two training days:
Monday: Took the day off
Tuesday: I joined the group I train with to spin and run. The spin consisted of 5 one minute hills (two minute cool downs) with 10-15 minutes of warm-up/steady ride and 10-15 minutes of steady ride/cool down. After the spin we did 5 minutes fast follow by five minutes of moderate aerobic then turning around and jogging back. It was awesome... I've been really trying to push myself when training with the group because without training hard you can't race hard...
Wednesday: I was going walking with my friend SP which was awesome :) I love walking with her... It really clears my head and it's just nice to relax and take it easy. I did want to do something else so I biked on my trainer and did some bike drills... I just pedaled with one foot for two months really focusing on my foor and pedaling and then tried the other...
Now enough of that... here is my last two training days:
Monday: Took the day off
Tuesday: I joined the group I train with to spin and run. The spin consisted of 5 one minute hills (two minute cool downs) with 10-15 minutes of warm-up/steady ride and 10-15 minutes of steady ride/cool down. After the spin we did 5 minutes fast follow by five minutes of moderate aerobic then turning around and jogging back. It was awesome... I've been really trying to push myself when training with the group because without training hard you can't race hard...
Wednesday: I was going walking with my friend SP which was awesome :) I love walking with her... It really clears my head and it's just nice to relax and take it easy. I did want to do something else so I biked on my trainer and did some bike drills... I just pedaled with one foot for two months really focusing on my foor and pedaling and then tried the other...
Just Breathe...
This weekend was nice.. It was nice to not really have the Garmin on or to spin a certain distance/time.
These next couple of weekends are pretty busy for me with baby showers, birthdays, etc. I'm pretty much booked until the end of August lol.. Saying that it's hard to get training in. Sometimes you either have to sacrifice time/distance or training all together. It's still important to get training in for me though. Working out to me is not just about the physical changes; its about clearing my mind and de-stressing. I think a lot of people see it that way.
Saturday: I went with my friend T to look at linens for her wedding (I'm a bridesmaid :)) The appt was at 10 so I wanted to spin before then. I also wanted to sleep in a little... So therefore I just let my body wake up on its own - I still managed to get an hour in of spinning on the trainer!!! Woohoo... I figured if I didn't wake up on time I would train on my trainer later that afternoon... It's all about compromise people..
Sunday: I wanted to go running with my friend R (who is a total bad ass at 70.3 races). So we decided to meet at her house at 6:30 to get 8 miles in. Insane right? No sane people do this lol. Anyways, we would get 8 miles in. I was pretty tired since I went to go watch Bridesmaids with some friends Saturday night (for the record this movie is hysterical lol) Anyways.. stay on topic- the 8 miles was crazy!! She kept a decent pace and had us do some hill work and a kick at the end! We had no Garmins with us which was nice... Sometimes runners spend too much time looking down at their watch focusing on their pace. I think while it's good to do that, you shouldn't do it all the time. Sometimes you just need to enjoy the view...
I think I'll take tomorrow off lol...I'm still super sore from my gym workout on Friday!
These next couple of weekends are pretty busy for me with baby showers, birthdays, etc. I'm pretty much booked until the end of August lol.. Saying that it's hard to get training in. Sometimes you either have to sacrifice time/distance or training all together. It's still important to get training in for me though. Working out to me is not just about the physical changes; its about clearing my mind and de-stressing. I think a lot of people see it that way.
Saturday: I went with my friend T to look at linens for her wedding (I'm a bridesmaid :)) The appt was at 10 so I wanted to spin before then. I also wanted to sleep in a little... So therefore I just let my body wake up on its own - I still managed to get an hour in of spinning on the trainer!!! Woohoo... I figured if I didn't wake up on time I would train on my trainer later that afternoon... It's all about compromise people..
Sunday: I wanted to go running with my friend R (who is a total bad ass at 70.3 races). So we decided to meet at her house at 6:30 to get 8 miles in. Insane right? No sane people do this lol. Anyways, we would get 8 miles in. I was pretty tired since I went to go watch Bridesmaids with some friends Saturday night (for the record this movie is hysterical lol) Anyways.. stay on topic- the 8 miles was crazy!! She kept a decent pace and had us do some hill work and a kick at the end! We had no Garmins with us which was nice... Sometimes runners spend too much time looking down at their watch focusing on their pace. I think while it's good to do that, you shouldn't do it all the time. Sometimes you just need to enjoy the view...
I think I'll take tomorrow off lol...I'm still super sore from my gym workout on Friday!
Gym Day
I rarely go to the gym to do a workout; so today was a nice change of pace! My husband mentioned going to the gym last night and I thought that would be a great idea! Now, granted I knew I would work out longer than he would so I went before he did and he eventually came and worked out later.
Warm up: To warm up I spun on the bike for about 15 minutes. I then did a couple of drills by pedaling with one foot at a time. Drills are important and I NEVER do them. However, I've been trying to school up on biking and thought today would be a good start.
Abs: I wanted to focus on abs next because I don't focus on them enough. Your core should be strong so that you can push yourself and your limits. To work out my abs I laid down on the decline bench and just rolled up (2x 25 each). These are realllyyy hard. After doing this ab exercise I did a set of 50 crunches followed by 10 pushups (and not the girly kind either). I then repeated this circuit one more time. To work on obliques I got an abs ball held it in my hands and rotated from side to side (2x 25). My abs are already hurting which is awesome :)
Weights: Yeah I suck at doing weights. Weights are good because they help you burn more calories for 48 hours after your workout as opposed to cardio which burns calories for 24 hours after your workout. I just did arm weights and focused on triceps, biceps and chest. I did four different exercises (not including the push ups which works arms and core).
Cardio: I'm running 13 miles on Sunday with a friend. I figured this would keep my distance up and would help her get ready for the half iron in about a week! Since I'm doing that I decided 5 miles would be good. I started off with about a 9 min/ mile pace and alternated between that and an 8 mile pace for a grand total of 42:35. Not bad. This is about a 8:31 min/mile pace... Not bad :) I really want to break 8 min miles consistently for a 5K so hopefully this will transfer into my long distances as well...
Overall, it was a nice relaxing day. I used to use my Fridays off to do dry-runs for the half iron... now it feels nice just doing whatever :)
Warm up: To warm up I spun on the bike for about 15 minutes. I then did a couple of drills by pedaling with one foot at a time. Drills are important and I NEVER do them. However, I've been trying to school up on biking and thought today would be a good start.
Abs: I wanted to focus on abs next because I don't focus on them enough. Your core should be strong so that you can push yourself and your limits. To work out my abs I laid down on the decline bench and just rolled up (2x 25 each). These are realllyyy hard. After doing this ab exercise I did a set of 50 crunches followed by 10 pushups (and not the girly kind either). I then repeated this circuit one more time. To work on obliques I got an abs ball held it in my hands and rotated from side to side (2x 25). My abs are already hurting which is awesome :)
Weights: Yeah I suck at doing weights. Weights are good because they help you burn more calories for 48 hours after your workout as opposed to cardio which burns calories for 24 hours after your workout. I just did arm weights and focused on triceps, biceps and chest. I did four different exercises (not including the push ups which works arms and core).
Cardio: I'm running 13 miles on Sunday with a friend. I figured this would keep my distance up and would help her get ready for the half iron in about a week! Since I'm doing that I decided 5 miles would be good. I started off with about a 9 min/ mile pace and alternated between that and an 8 mile pace for a grand total of 42:35. Not bad. This is about a 8:31 min/mile pace... Not bad :) I really want to break 8 min miles consistently for a 5K so hopefully this will transfer into my long distances as well...
Overall, it was a nice relaxing day. I used to use my Fridays off to do dry-runs for the half iron... now it feels nice just doing whatever :)
Subscribe to:
Posts (Atom)
