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Yesterday was a crosstraining day.

  • 15 min warmup on bike
  • 3 rounds of bodyrock FU Fat A** (30 seconds on, 10 seconds off.  Used the real time video for interval timer, 1-2min rest inbetween rounds)
  • 15 min cooldown.

Today…my butt is so sore once again, along with muscles that I didnt know existed in my butt.

Here are my scores:

  1. Cross leg pushup (not elevated as I fell off the table) – 21, 16, 20
  2. Tuck Abs – 30, 26, 28
  3. Squat & Press (20 lb. kitty litter) – 30, 20 (lost grip of my bag halfway through), 28
  4. Clean & Press (20 lb. kitty litter) – 16, 12, 12
  5. Bike Abs – 25, 21, 32
  6. Lunge Jump – 40, 35, 38 (the faster you go while keeping form the more your quads burn)
  7. Bicep Curls (10 lb. Dumbbell) – 32, 30, 32
  8. V-Abs Left – 26, 36, 32
  9. V-Abs Right – 24, 31, 32
  10. Tricep Dips – 40, 40, 43
  11. Mountain Climbers – 36, 43, ?
  12. Pushup Burpees – 4, 7, 6
  13. Squat & Press (20 lb. Kitty litter) – 26, 26, 30 (tougher to complete these)
  14. Overhead Abs – 9, 9, 12
  15. Jump Lunges – 28, 31, 32 (again, tougher to complete at this point in the round)
  16. Frog Jump Forward & Backward – 10, 10, 9 (let me clarify that 2 jumps, 1 forward and 1 backward = 1 rep, I’ve been seeing 1 jump = 1 rep but that is not what the move is)

Today’s run was…well…sore butt. It’s a rarity to see a group of runners in my area, so that was encouraging. Decided to run through some trails, didnt realize how DARK the woods were when I went down there haha. Post run was NTC core cruncher (this app is free to download! so DOWNLOAD IT!) with a 5 lb dumbbell…the second round was close to impossible to complete since I was like…”holy crap i need a break”.

And Today’s plan for dinner will be a salad….with…Spinach, Yellow Zucchini, Cucumbers, Radish, Red Pepper, Black pepper, Vinegar and Olive Oil Dressing, Steamed Tofu, Pinto Beans.

Breakfast Today was Egg whites, eggs, chopped cauliflower, chopped radish,  ketchup (i need to stop with the ketchup), coffee with soy milk, english muffin with apple butter.  Pre-run breakfast consisted of a slice of bread and some peanuts…and a bit of coffee (ok I was so drained from working yesterday).

Also last 9 hour shift for at least the next 2 weeks….HUZZAH! Maybe I’ll be a normal human being again in a week.

Not “diet”, who likes diets? We see it as a punishment these days…especially with crash diets, extreme diets, lots of extreme diets. A lot of these diets are either…too low in calories, put you on a bland program and expect you to know how to “spice things up”, give you too many or too little options, put you on special foods (weight watchers for instance…their ice cream is not bad tasting though).  Lean cuisine, Healthy Choice….they are healthy until you read the ingredients and see all the processed things and dyes put in it and sodium used to preserve it….not good for the body.  After years of running the one thing that I learned was that diet effects your performance.  Eat too much you get fat, eat too little you lose weight and run out of energy, eat too many processed foods within your calorie limit and you run like crap, eat cleaner food in your calorie range and you run better.

So I want to eat healthier.  One of my attack plans on motivation is caloriecount.about.com.  You can sign up to get feedback from a Registered Nutritionist/Dietitian for $10 bucks a month. You receive weekly updates and suggestions, very motivational…and the community is motivational as well.

I was told to increase my protein intake, I guess I was still eating like I was marathon training lol. I havnt lost any of the weight I gained yet but I do notice I have more energy and I dont want to sit infront of the fridge every hour because my meal wasnt satisfying.

Another attack plan I just stumbled upon is to go off of this website about clean eating ideas if your under a tight schedule: 100 Days of Real Food. They have literally…100 ways to make things, like toritllas and zucchini chips and tips and tons of things.  And if you go to their facebook they have a 100 days of real food plan.  But I know what some people are saying….”100 days and thats it?” or “too many/not enough options!!!” so what? take a look at it…a good look at it, try some stuff out, substitute ingredients. I plan on trying this to see how much my energy increases and if I can actually lose those few extra pounds I gained.

Ok so I also promised a recipe….I have off work today so I decided to try out this banana egg white pancake recipe.  Best part is that it’s stuff you would probably have on hand already.

Ingredients:

  • 2/3 medium Banana
  • 1/3 cup of egg white (or 2 egg whites from an egg)
  • 1 tsp. of cinnamon
  • 1 tsp. of vanilla extract
  • 2 tsp. brown sugar (or 1 packet of truvia)

Directions:

Heat up skillet! Mash Banana in a small bowl. Mix in cinnamon, vanilla extract, brown sugar. Make sure you MASH up your banana good!

Mix in the egg white, mix mix mix! Pour into skillet, for me it came out pretty watery, I dont think I mashed the banana well enough or used a bit too much egg white (I might use 1/4 cup next time).

Cook on medium-high (not too high!) until the top isn’t horribly liquid (or if you have a cover use it!) Then flip it! MAKE SURE YOU REPAM! because I forgot.

The other side will cook super fast, so it will be done in a jiffy. You can put syrup, cottage cheese, yogurt, anything on top. I chose apple butter, because I put that on my pancakes.

My Verdict:  Tastes like bananas and then eggs….well duh! It was the most deceiving thing ever because I was expecting pancakes lol.  But it was still pretty damn tastey…like banana fosters…french toast…mmmm cinnamon…ok your probably hungry now so why not try it?  It tasted good enough that I would make it again 🙂

Monday:

  • Run
  • ZWOW #16 took me 21 minutes to complete.

Tuesday:

  • Warmup run
  • 6 min x3 hard with 4 min rest
  • Cooldown run
  • ZWOW #18 took me 31 minutes….holy cow those planks were like murder.

Wednesday:

  • Run
  • Followed by Burpee Challenge
  • Followed by 365 Rep workout from Bodyrock. (30 min) The first exercise BURNED

So the Burpee challenge….this happened on a website called caloriecount.about.com (I will post something about that later).  I saw someone post “1 like = 1 min of cardio/pushup”.  I decided Burpees, I wasnt expecting too many likes as I NEVER get any more than 10 so I was assuming 30….I got 80. This intimidated me a bit but I found a way to work them out somehow.

Did 2 rounds in 10:40

  • Single leg burpee 5 reps each leg
  • Side burpee 5 reps each side
  • Star Burpee 10 times
  • Weighted Burpee 10 times

Also it has been extremely humid the past few days. Drinking LOTS of water because its crazy.  I have also noticed that when I am thirsty I crave carbs…this got me thinking…carbs hold onto water, some people mistake thirst for hunger and from what I notice will probably grab some high carb snack.  Drink water and the carb craving goes away.  Im just curious as to anyone who is reading this…do you notice this?

Or with a fartlick!

  • 20 min warm up.
  • 1 min hard, 1 min medium x10
  • 20 min cooldown

A little slow for me considering my 9+ hour shifts on my feet the past 4 days (including my 11 hour 4am shift). Plus I JUST woke up, your body is not ready to do hard stuff upon waking up.  For best results you need to be awake for 3-4 hours (for most cases).

Afterwards:

  • mountain climbers
  • side planklifts with elbow to knee (weak shoulders = hard)
  • prisoner get ups (these were harder then they looked)
  • v-up hug your knees

50 : 10 seconds intervals, 3 times

Yesterday: run plus abs:

  • stability ball crunch
  • pike ups on ball
  • side woodchops……um…i dont remember the rest.

Ok so the beer candles…was something I ran across a few years ago at the mall during one of those weekends where theres a large amount of vendors all over the mall.  This lady came up with a way to make candles look and smell like beer, coca cola, coffee, hot chocolate, margarita, and lots of other drinks.  I dont know if they have a website, so I wont post one. And my camera is out of commission, so no photos unfortunately 😦

 

4:45 am rolls around and my alarm goes off. I get out of bed…nooooo do I do a long run? or should I wait til friday? Tomorrow I have to be at work at 4am. A long run after a day like that is torture.

So long run it is.  My hammies were still a tad sore, but not as bad as yesterday.  In fact no where as close.  Clocked in 10.5 miles in 90 min.  Pretty slow for me, but considering the past 2 days were hard workouts and trying new crazy weight bearing exercises what else was I going to expect?

I decided to just to ZWOW #14. With 5 lbs weights, I was going to do 10 lbs but those who know that long runs can zap you know that doing any sort of lifting afterwards is brutal.  The lunge jumps killed me as well as the burpees. I ended up doing pushup burpees because of the amount of space I had. And now I realized I did the back curl lunge wrong…woops. Next time I’ll just do it the correct way haha. My time: 15:18

Yesterday: New BodyRock post, almost puked the last round. Then went and did the Challenger from NTC…bad idea.  I didnt realize how weak my upper body got…especially the shoulders (i’ve been avoiding doing shoulder lifting haha).  And I thought it was 3 rounds…not 4…yick.

Scores:

1) 40, 40, 38 (one rep per side? if not then 20, 20 18…ouch)
2) 5, 6, 4.5
3) 36, 44, 30 (no bar so squat woodchops with my kitty litter bag meow)
4) 8, 8, 9

Today:  run at 8 min/mile pace(ok compared to last week….wow).  ZWOW #15 with 10 lb. dumbells. My time: 21:30.  I had to modify the 180° Burpees to not jump over something after the second round because I wasnt landing right.  They were still tough, after 7 in a row it was hard but you just gotta push.

WOW my hamstrings HURT.  I am not exaggerating either…as soon as i moved my legs….BAM…hammys were screaming at me: “200 squats and 2 min of wall sits? I’ll sit in bed instead!”

Me: “No no no no, we run.”

Run:

  • 20 min warmup.
  • 2.5 mile timed run (well it went a bit further than that, GPS decided not to work again)
  • 20 min cooldown

Decided to try out the new workout posted on bodyrock (i didnt know what else to do today lol).  I didnt quit understand how they set it up because they posted 4 rounds of 50/10 to equal 12 min.  Um…ok.  5 workouts posted but 6 in the video. I think I am going to do 4 rounds of the 6 exercises. (so sweaty!)

I do not own a sandbag so I came up with my own.  2 60 gallon ziplock bags filled with cat litter.  Each one weighing around 9 pounds.  Both stuffed in a pillow case, which is tied shut because I already broke on of the bags.

Here’s the workout

Moves:

  • sandbag swings
  • 4xcrabshack/mountainclimbers (both together = 1 rep)
  • sandbag lift & side lunge (one lunge = 1 rep)
  • pushup & pike pushup (1 rep)
  • plank

Splits:

  • round 1: 24/4/10/10/10/10
  • round 2: 35/4/11/9/9/9
  • round 3: 32/5/11/9/9/11
  • round 4: 35/9/13/13/9/14 (adrenaline rush?)

abs this is really hard, especially the one circle one, my hips pop really bad. I have an alignment problem with the legs in my hips so everything pops.  Which is why I sucked at breastroke lol.

Last night was kind of fun, I went to panera and had my usual…the veggie pesto soup with the thai salad w/o chicken. It has edamame in it, which is a good source of vegetarian protein.  Also we went into REI and I got a look at the trail shoes, the blue merrels…want.

O and here’s some kitty entertainment:

Work out this morning was hot and humid (ok not that hot but it was pretty damn humid) and I was exhausted.  I worked 9 hours (i am on my feet all day at work) yesterday from 8am til 5pm.  Today I dont work (yay! rest!) and I decided since im not working to do a hard workout followed by something new from BodyRock.

Here’s my workout:

Ladder Set workout:

Begin with 15-20 min warmup run.  Followed by dynamic stretching (leg swings) and sprinting drills (high knees, butt kicks, A and B skips, karaokes, cross over high knees, ect).

  • 1 min hard : 1 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 1 min hard : check heart rate

begin 15-25 min cooldown when heart rate goes down to your normal run levels.

During this workout my watch decided it wasnt going to catch a signal (again!?).  But that was a good thing because I wasnt concentrating on how far I ran during my hard intervals but how hard I pushed myself.  During the hard intervals I would chant “push” during my exhales, I used to do similar stuff like this before and I find that it helps motivate.  Because after I logged my run into mapmyrun.com, I was expecting to see the normal 7:30 mile/min for the total ladder set run but instead saw a 7:00 mile/min for the total ladder set run.

So my advice to those who train by themselves, if you are able to when you exhale on a hard run, tell yourself something that will motivate you to push yourself harder.  It’s the same as when the coaches tell you to push yourself on the sidelines.  When you hear it and say it it is more powerful.

Now here’s the 600 rep challenge (its actually 550, but I decided to do more reps on the ones that said 25 each):

I completed it in 35 min, including the breaks i took to figure out how to do the next workout and the extra reps I did.

Also here is the website below.  I am not sure how I feel about their new stuff yet.  I used to go on it back during my track and xc days and wished I could do them (I didnt want to risk an injury).  I am not sure what route they are taking right now, it is very….idk conflicting messages. BodyRock website

Have an awesome monday 🙂 and tell yourself you can do it, even on days you are too tired to do a scheduled hard workout, just do it you will be surprised.

Um…wordpress just deleted everything I typed…crapzilla

But anyways I’ve been busy with graduating from college (finals finals finals!), traveling to Philly for an award ceremony (They gave us laserpointer pens!), and running a marathon…and lets not forget I now work 40 hours of retail a week.  But I do want to start posting recipes, workouts, other fun and interesting things again.

And I shouldn’t  be complaining about the 40 hours, my boyfriend works around 60, 12 5 days a week and then sometimes Saturday.  But he sits around all day….I stand, walk around, carry loads of crap out of fitting rooms.  Honestly I sometimes wonder what their houses look like (actually…no I dont want to know).

Also I am training for my second marathon(Richmond!) in a month on top of 40 hours…lets see how this goes.

Anywho I am off to work, with my new TOMS.  Seriously, invest in a pair of these.  They are way to comfy and I am glad the mall I work at carries them now (except they didnt have my size, so I ordered them for a cheaper price surprisingly).

Image

(sorry camera phone is crappy, I dont have my real camera on me)