Tuesday, September 29, 2009

Who's that third girl?

It's me friends...I'm sure some have wondered where the heck I've been-well let me tell you. I've been/am back a square uno and let me tell you running is hard work. I am ummm lets see how do I put this training for a 5k. Yep that sound right I'm gonna run a 5k at the end of October my goal is 27 minutes or better at least I feel that's pretty generous of me to set such am achievable goal that means my long runs will build up to a whopping 3 miles over the next 3 weeks! So you two keep right along workout at super amazing in shape trainings and I'll be plugging along back at square one at least I'm pretty sure I have no where but up to go...at least lets hope- oh and I the rare occasion I even add sit=ups to my workout when I feel like pushing myself :)

Sunday, September 27, 2009

Holy Workouts This Week Batman

So this week I did 3 really intense workouts that Lor put together for me in all of her best training glory.  Oh. My. I hurt.  They were awesome.  I did a speed training workout, a bootcamp type work out and what she calls cardio blast (ummmm it's haaaaard).  All of them were intense and induced massive amouts of persperation.  I was proud of myself because I really pushed myself and wouldn't let myself give up, however by the time I got to cardio blast on Friday I felt like I was jogging even though I was trying to sprint!  Yikes.
I have been dragging a few other people with me and leading in the workouts which has really actually helped me work out better.  I feel like I have to push myself harder in order to expect it out of them.  I've been a little surprised at what I'm capable of.  It's been good.  So all in all it's been a good workout week for me!  I will have to post the workouts that Lor has provided me with.  I have a feeling I'm going to be feeling more toned in no time.  Thanks Coach. You're the best!

AFS: 10/10
AHS: most days 10/10

Wednesday, September 23, 2009

Funny Thing, No?

Somewhere in the last two weeks all the air in balloon got pfffffttt'd right out. If I'm being honest with you two I haven't worked out -at all- in nearly two weeks. Yup. Impressive, eh? You know what's funny? I have actually kept eating really healthy. Only one ice cream night. No diet coke -off the wagon evenings. Just general good eating. I know, I was impressed too.

Here's the kicker:

I've lost 6 lbs the last two weeks. Without working out.
Yaaaah. Strange, eh?

And, no, it wasn't from the stomach bug. All that weight came back right when I started eating again. Sooo here's the only thing I can think of:

I got 8-9 hours of sleep every night for the last 8 days. Yup. I remember my nutritionist being a nazi-sleeper-person. Maybe she had a point? So, I'm starting my working out regime again BUT my new goal is to consistently get 8-9 hours of sleep. Hmmm. I'll let you know how it goes. You two should try throwing that variable in and see if you notice any changes.

Funny, no?

Saturday, September 19, 2009

Bootcamp: Monsoon Style

It's been pouring non-stop in GA. Bridgette said BC would be cancelled today if that happened. She lied. When we got there it was just barely misting but about 20 minutes in the rain picked up and only got worse. Did we stop? Nope. By then end it was full-on sheets of rain. It actually felt all hardcore doing sprints and push ups and abs in the rain: laying on wet mats, having our weights slip through our hands. Good times. There were only 2 of us that showed up due to the weather, so just the 3 of us. It made the workout go by faster and I actually think it was much easier workout for me since both these cuties are pregnant.

The conclusion I came to today.

My strong muscles: quads, biceps, and back.
My weak muscles: tris, abs, and chest (and did I mention tris?).

Not quite sure what I'm going to do with that information. I need to read up more about how much and often it's okay to build up your muscle. Anyway. random side note. Yes.

see? drenched.

Summary: I love working out in the rain. Love it. It was a random but entertaining boot camp this morning. Good times had by all.

LFS 7/10
LHS 10/10

Friday, September 18, 2009

Outside Adventures, Back & Biceps

Yesterday's workout was the 2 mile round trip to the library. My legs were still uber sore from my 5 miles and leg workout (and swim) earlier this week. So I decided to take an "off" day and just walk downtown to the library. It was an awesome walk with Reagan. On the way home we got caught in a rainstorm. Soooo by the time we got home we were drenched. I did end up jogging a bit in the rain, so technically it was more of a workout, right?

LFS 4/10
LHS 10/10 (I love running/walking/being outside in the rain)

Today's workout. Van had a late day at school so I was actually able to run outside. I know. What's that? Can you even remember what it's like Lori? Well I was quickly reminded HOW much I love running outside. I got sooo excited I pushed myself a little bit harder than normal. I ran up all the hills, pushed myself on the flat and ran like a bat out of hell on the downhills. It was a good, cathargic run. I loved it. 3 miles in 26 minutes. Bam.

I came across this.....

Yup. Ivy growing on the power lines. Awesome.

After I ate breakfast I took sissy to the gym and I did even MORE. I know. Where's the Lori from 2008-2009 and what has she done with her? I'm actually pushing myself again. It's nice. It feels good. Today's workout is brought to you by our sponsor, 30 SECONDS.

Warm-up: 10 minute glut-busting workout on the elliptical.

Strength Training: All things repeated 4 times. The two pairs alternating between muscle groups.

Lat Pulls 50lbs , 30 seconds
Step ups for 30 seconds

Back Row 20 lbs, 30 seconds
Jumping jacks for 30 seconds

Preacher Curls, 20 lbs, 30 seconds
Supermans, 30 seconds

Burpees, 30 seconds

7:20 min mile
intervals 2 min on 1 min off at 6:45mm = 5 min
5 minute cool down.

It was a short end cardio but I was dying, especially combining it with the 3 miler from an hour previous. Good workout. Sweat. Everywhere.

LFS 10/10
LHS 10/10

Tuesday, September 15, 2009

Are My Legs Still Attached? Yes? Oh.

Today was dedicated to lower body. I tried my best to kill myself. I did a pretty good job. I am really hatin this working out solo thing, but I'm starting to get in a groove, so good... 10 points.

1st Cardio Set

1 mile 8:42
800 meters 3:40
1 minute brisk walk
400 meters 1:20
1 minute brisk walk
200 meters 45 seconds
30 second brisk walk
100 meters 30 seconds
2 minute brisk walk
1 mile 8:33

Strength Training

Step ups including roundhouse kicks and 8 lbs medicine ball 15 x 4 each leg

Inner thighs 30lbs x 50, 50 lbs x 30, 70lbs x 20
Outer thighs 30lbs x 50, 50 lbs x 30, 70 lbs x 20

Ham leg curls 35 lbs 15 x 4

Quad leg curls 25 lbs 20 x4

Lunges 20 x 4 with 30 seconds of Jumping Jacks in between sets

Calve raises 20 x 4

Second Cardio Set

2 miles on elliptical on max resistance.

and then i died. my legs were sooo shaky by the end. i stretched and called it good. done and done.

LFS 11/10
LHS 10/10

Monday, September 14, 2009

Monday. Bam.

15 minute cardio warm up.

I decided to really up the ante with my warm ups. So I did 5 minute on the elliptical, resistance 8. Then I pumped it up for 10 minutes at resistance 16. It was intense. But I had a good beat going in my ears and I jammed it out. My legs were tired when I was done, but I felt like I had pushed myself much more than I usually do with workouts.


Chest flys 10 lb dumbells 15 x 4: Exercise ball under head/shoulders, legs extended, feet on ground abs holding me up.

Shoulders 20 lb dumbells (yaaaaah) 15 x 4. My shoulders felt like they were literally going to rip off. I kept grunting to myself to push through. I was so proud of myself for finishing all 4 sets completely.

Chest machine 40lbs 15 x 4: my arms so were so shaky from my shoulder workout that these chest flys were haaaaaaaard.

Tricep pulls (rope) 30 lbs 15 x 4

Abs: Full body stretch and retract 15 x 4 (my ab muscles are so weak right now after my 4th set I literally felt sick. I chalked it up to "good job Lor" rather than "you are a wuss bucket Lor")

Cardio: I found this workout online. It promised it would kick my butt.... and it did. If you have a treadmill you should totally try it. I loved it. It went by so much faster than I thought it would because I was so focused on my small intervals.

5 minutes - warm up
2 minutes - baseline (past where you feel totally comfortable, but a pace you can sustain)
2 minutes - set incline up 1% every 15 seconds
2 minutes - decrease incline 1% every 15 seconds
1 minutes - sprint
2 minutes - set incline up 1 % every 15 seconds
2 minutes - decrease incline 1% every 15 seconds
1 minute - sprint
2 minute - increase incline 1% every 10 seconds
2 minute - sustain highest incline achieved
2 minute - decrease incline 1% every 10 seconds
2 minute - sprint
1 minute - baseline
3 minute - cooldown

my baseline was an 8:47 mm, my sprint was 7:20mm. I jacked up the incline as high as it would go and power walked up the treadmill for one of the two minutes and ran up it the last minute.

It worked my butt and my lungs. Pretty sure my new favorite running song for hills is "Boom Boom Pow" man that came on when I was trying to up my pace and the incline . It was awesome. Hope your Monday workouts went well!

LFS 10/10
LHS 9/10

I have GOT to go running outside soon.
The treadmill is awesome but maaaaaaan I miss outside.

Thursday, September 10, 2009

Swim Swim Swim

Made my way back to the gym this morning. I was so tired and so not in the mood to work out. However, whining and grumbling aside, I took Reagan and we went. I decided to have a cardio day today and really push myself. I felt good about the swim. I swam 800 meters straight. That's the longest I've ever swam without a break. It was a new record. Woot. It took me about 16 minutes, so I'm assuming a mile will be lookin around 30+ minutes...which means... I've got some work to do. BUT today I'm not worried about the work... I'm just super duper excited I hit my goal of 800 meters.

Here was my workout.

100 meters warm up
800 meters straight
300 meters leg kicks
300 meters arms only (ouch ouch ouch)
100 meters cool down

Short and sweet. But it felt good and rejuvenating. Let me tell you what women at my gym are not shy. I have seen more naked women in the last few weeks than in my entire 2 years at Gold. I'm starting to think I should just walk around naked to join in the group. Ha. Good times, ladies, good times.

LFS 10/10
LHS 9/10

Wednesday, September 9, 2009

TOU Half...Un Amiga Style...

Three years ago we became the Tres Amigas....at this race...
That was a fun race, and was the beginning of a beautiful relationship.
I haven't run TOU since that first time that we ran it together...until this year.
Here is a synopsis of the adventure that was TOU.
This year instead of 3, there were 5 of us.  Lor's sister Ashley and her running friend Michelle, and Kristin and Trina, joined me in running this beauty.  Or rather I should say I joined them.  Kristin and Trina had invited me originally and Ashley had said at the beginning of the summer that she wanted to run a half with me and somewhere in there Michelle joined the mix.  Training for this race was a bit of joke.  My training has been sporadic at best, but I had just run the Provo River 3 weeks before, so I figured I'd be fine.  Riiiight.
Our morning started way too early, and I had to convince Ashley and Michelle that we really DID have to leave that early.  We got to the buses and realized that they didn't have their race packets yet, so they had to grab those.  The line for the buses was loooooong.  So I was feeling somewhat panicky.  To aleviate the panic, Kristin decided to take a pic of Trina and I.
Gotta love bb's!
Once we finally boarded we realized that there was no way the race was going to start on time.  No siree bob.  And we snapped some more pics to give Lor a bb play by play.
Ashley and Michelle
Kristin and Trina
Poor lonely Manda....
At the top I met some new friends and tried to convince them to run with me.  But they said no.
(Yes those are sheep...in a truck...at the top of the race...ummm random?)
The race got underway and I had a side ache right off.  Blast.  Not the way I like to start, but by mile 3 that had subsided.  I started off with Kristin and Trina and later caught up with Ash and Michelle, and then Kristin caught up with the three of us again.  I was so glad that I had people to run with.  I was sooo struggling to keep going.  I was tired, unprepared, and sad not to have you two there.  Sad.  So sad....
I did have some great chat time with Kristin though.  I really like her.  She is a rather fabulous person.  And I loved listening to Ashley's random stories. That girl can make me laugh!
I in no way felt as good as I did during the Provo River half, but my time was better. Go figure. I fininshed the race in 2:05. It was a good race, and a beautiful course, and just a little random. Let me share.

Random occurences at TOU:

  • The sheep at the top of the race...random yes?
  • Having someone say as I run by, "Hey aren't you Lori's friend? I read her blog and know all about you." No lie. That happened twice.
  • Running by a man having a heart attack 1 block from the finish. Ambulances and everything. In all my racing I've never seen that happen. He lived.
  • Seeing at least 5 people at the end that I knew that I haven't seen in 3-5 years.
All in all it was a good race.  I just missed you girls like crazy.  I had totally forgotten that this was our fist race together until I got to the top and all of the memories came flooding back.  Like taking this picture.
Ahhh...the beginning of Tres Amigas.
It made me sad to be the only one left here.  So I took this picture.
The Un Amiga.  It wasn't as fun, but I did it girls.  Here's to all of us.
Muah.  Love you girls!

Bootcamp & Back to Business

Manda came and visited me this weekend, it was awesome, I loved it. Our kids were out of control on their sleep schedule so an early morning run did NOT take place (so sad) but we did get to workout once together.

Saturday I took Amanda to my bootcamp class (yay for working out together again!). It was intense and I am actually going to let Manda tell you all about it. You've heard my rants about BC, might as well get a new perspective, eh? However, I LOVED having her around again. It was awesome even though it was a totally painful workout.

LFS 9/10
LHS 10/10

After Manda left I peeled myself out of bed all sad and mopey to the gym. I miss you two and dangit I miss working out together even more. However, I'm here and am going to make the best of my experience, right? Sooo yesterday's workout.

Warm up
One mile, 9:40

Abs & Core

Middle Abs and shoulders (medicine ball behind the head, lift tap in the air) 20 x 4
Plank 35 seconds x2 45 seconds x 2
Lower Abs (bring legs and hands to meet in middle while holding medicine ball, lower, repeat)
Core: balance heels on medicine ball, elevate bum and hold for 35 seconds x 4
Ab Machine on 50 lbs 25 x 4

15 minutes elliptical
15 minutes treadmill

I lost all motivation about halfway through the elliptical. My ipod ran out of juice and I was tired. So I wouldn't call it the best workout ever, but I got up and did it.

LFS 6/10
LHS 6/10

Wednesday, September 2, 2009


Today. I actually made it to the gym.

Chest press 15 x 3
Tricep curls 20 x3
Lat Pull 20 x 3
Tricep bar 20 x3

Abs 20 x 3
Push ups 10 x 2
Plank position 30 seconds x 2

Spin class: 60 minutes of hell.

LFS 10/10
LHS 8/10

Tonight I'm supposed to run 8 miles with my neighbor. We'll see a) if it actually happens and b) how I actually do. The longest I've run since Ragnar was 4 miles. Tally ho!


Sleep wins out.

Tuesday's workout: change into your swimsuit, pack your gym bag, realize your 2 year old needs a nap.. lay her down, lay down in your bed and take a 2 hour nap instead.

LFS 10/10 (I was tiiired. :)
LHS 10/10

Tuesday, September 1, 2009

Monday's Workout

Warm-up: 2 miles at 9:04 mm

15 step ups on each side with a high knee and roundkick to the side, 4 sets
50 lbs on the quads 20 reps, 4 sets
40 lbs on the hams 15 reps, 4 sets
20 high middle crunches (legs on exercise ball) 20 reps, 4 sets
15 lower abs (lowering legs) 15 reps, 4 sets

Cardio: 1 mile on the treadmill, 8 mm
30 minutes on the elliptical, all glutes
10 minute sprint intervals on bike

Cool-down: 5 minutes on bike & stretch

LFS 9/10
LHS 8/10