Strength Training Monday

I promised a run-down of Monday's strength workout and I shall deliver!

I put together this workout last week and didn't love it. I felt that it needed one more thing. That one more thing? I found on Sunday when I tried the Crunch: Super Slim Down video. It's called "The Willow" and you can see it starting at the 4:00 minute mark here:



As my coworkers said today during our session, it's deceptively hard. You don't think it's going to do anything and then you start to feel it. The key is to keep your butt on your heels, or at least as close them as possible.

And what was the rest of our workout?

1A "Bench" Press w/sit up (10)
1B Superman (10)
1C Willow (10)
x2

2A Lateral Raise w/external rotation (10)
2B Squat w/tricep press (10)
x2

3A Dumbbell Swing (10)
3B Clams w/resistance band (10 each side)
x2

Push-Ups (Week 1, Day 1 of hundredpushups.com)

I haven't done anything squat related in months but imagine my surprise when I did this workout on Saturday to test it out...and my glutes still hurt days later! Amazing to think that this time last year I was squatting almost three-quarters of my body weight on the barbell.

When I got home I got on the stationary bike and did 50 minutes of pedaling. 40 while watching Bones and then a set of Tabata intervals and a cool-down. I was dripping sweat by the end.

All in all, a good day of workouts. Still, I wish I was out there running. This weather is too amazing to be stuck in my basement!

Weekend Workouts

This weekend was the first time so far that I've wished I could just go for a run.

But I'm not supposed to so I got on my stationary bike and watched Disney's Tangled while I rode.

Seventy-five minutes later I got off the bike and tested out my workout for today's strength training class (I'll post that tomorrow).

I hope that made up for the ice cream sundae I ate on Friday night. I admit it, ice cream is my weakness. I love it. And I was craving it. And when I was marathon training I ate it almost every night and thought nothing about getting a sundae every so often.

This moderation thing is tough.

Another example of how tough it is?

Well, my left leg didn't particularly love upping my bike time from 50 minutes to 75 minutes all at once. My hip was pretty sore on Sunday morning. I didn't want to get on the bike and aggravate it. I thought about powerwalking on the treadmill but I wasn't positive I could avoid the urge to break out into a run. But I knew I was going out to brunch with my parents so I wanted to get in some kind of activity beforehand.

So I turned to our trusty Netflix subscription and found a workout video:

This combination of yoga and Pilates felt pretty good and I even learned a new move that I incorporated into my strength training class. I broke a slight sweat but that may have been due to the fact that we keep our house at 70^oF in the winter.

I kind of burned out on running and racing by the end of 2011. But I think the urge is back. Hopefully I can be back out there sooner rather than later.

Bonus 11

Maggie tagged me for the 11 questions meme. Even though I already answered some earlier I figured, hey, why not do some more?

I mean, why else do we blog if not to talk about ourselves, right?

Anyway, here are 11 more things about me as asked by Maggie:

1. Why do you run?

I started running because some of my online friends were doing it and I thought, "Hey, if they can do that so can I!" Plus, I was getting pretty tired of the elliptical. I still run (when I'm not injured, anyway) because it's a great workout, it gets me out of the house, and gives me an excuse to hang out with fun people and explore new places.

2. What other athletic things do you enjoy?

I like riding my road bike. I love lifting weights. Pilates, depending on the instructor, is awesome. And dancing. I really enjoy dancing.

3. Where did you grow up?

Champaign, Illinois. I lived there from the age of two to the age of 28 (not counting the four years I was a college undergrad)

4. Why do you currently live where you do?

When I accepted my current job in downtown Chicago my husband and I were living in Champaign in a three bedroom, two car garage, fenced-in yard house. I couldn't imagine giving that up to move to an apartment or a condo or a townhouse in the city. But I also didn't want too long of a commute. We compromised on renting a three bedroom house with a garage and a yard just outside the city but that is still on a major city transit train line.

Thanks to my father-in-law for the photo!

5. Where is your favorite place in the world?

If there's one thing I know about myself, it's that I'm a homebody.

I really enjoying being at home.

Whether that's on my couch, on my back porch, or even in my bed, I enjoy it.

But my real and true favorite place?

My mom's house.

6. Do you know how to do something that not everyone can do?

I used to be able to do the splits as well as a toe-touch jump.

Of course, the last time I tried a toe-touch jump I fell on my ass so I don't know if I necessarily STILL know how to do one.

So I guess my most current unique skill is the ability to put together a last minute presentation and actually keep people engaged.

7. What foods do you hate?

I intensely dislike olives and artichokes. And cilantro.

8. What kind of car do you drive, and why did you buy it?

I drive a black 2004 Hyundai Santa Fe. I used to drive a 1998 Saturn sedan but after Jason and I realized that neither of us had a car that was A. any good in the snow and B. able to transport our two large dogs without getting fur all over the back seat we decided an SUV was in order. This one was a good price, had all the options we wanted and so it came home with us.

9. Have you ever quit anything? Why?

I dropped a class in college because, after the first session, I knew it wasn't going to be as interesting as I originally thought.

I quit my previous job to take this job because the benefits at my current job are much better.

10. What was your major? If you could go back in time, would you pick something else?

My Bachelor's degree is in Psychology with a minor in Criminology. My Master's degree is in Library Science. I don't think I'd want to not have those degrees but if I got another Master's degree it would be in something more technology related or in human resources or training.

11. Where did you go to college? Why? (And if you didn't go, why?)

I went to undergrad at Miami University in Oxford, Ohio. My Master's is from the University of Illinois in Urbana-Champaign. I chose Miami because I wanted a school about 4 hours away from Champaign, in a town that didn't feel too overwhelming. My step-dad knew the university president so he suggested we visit. The campus was lovely, the town was small but still had stuff to do, and I just felt more comfortable there than I did at any of the other schools I visited (Valparaiso, University of Wisconsin-Madison, Washington University in St. Louis).

For grad school I went the easy route: move back to my hometown and go to school there. I already knew I wanted to get my Library Science degree and UIUC has a nationally renowned program. Easy.

Let's Get Physical

Thursday was my second day teaching what my boss calls "Erin's Torture Class". I think she's just bitter about the push-ups I ask them to do.

I only had two and a half attendees on Thursday. Why "and a half"? Well, one of my coworkers only stayed for a little bit before he decided to, I don't know, do actual work?

Anyway, of the two that I had one was really into it and the other tried her best.

What did I ask them to do, you ask?

1A Bridges (10)
1B Prone Cobra (15 seconds)
x2

2A Flys
Chest (10, on floor)
Shoulder (10, standing)
Reverse (10, bent over)

2B Dumbbell deadlifts, straight leg (10)
x2

3A Inchworms (8, no push-ups)
3B Leg lifts (10 each side)
x2


Push-Ups - Initial Test

0-5 Group 1
6-12 Group 2
13-24 Group 3

I know some of you have asked about joining us but I'll have to see what my coworkers think about that. In the mean time, try doing the workouts on your own!

I'm having so much fun putting these sessions together that I'm honestly thinking about looking into getting certified as a personal trainer. There are just so many options out there and I don't know which one is the most respected. Any thoughts?

A Tail of Two Trainers

 

Last year Jason bought me an indoor trainer for my bike as an early Valentine's Day present. Less than a week later we found out my parents were planning to buy HIM an indoor bike trainer! So, we now have two bike trainers, one for each bike.

There were a few times last year when we'd both be on our trainers in the living room watching tv and riding. For the past few months, though, Jason hasn't been able to ride his bike because of back issues and for reasons I'm not quite clear on my bike ended up on his trainer in the basement. I've just been using it without much thought.

On Sunday, though, we got a ton of rain on top of all the snow we've had. Since our basement tends to flood whenever there's a chance of a lot of rain we now do a once-over of the basement and move anything important off the floor. On Sunday this meant taking my bike off the trainer and putting both it and the trainer up off the floor. Thankfully the basement didn't flood.

So on Monday night when I went downstairs to get on my bike I had to put it back on the trainer. I tried and tried to put it back on Jason's but I just couldn't. So I brushed the cobwebs off of mine and slotted my bike in there.

And lo and behold, I was easily able to keep my speed around 18 MPH for the entire 45 minute ride! In addition, my trainer is so much quieter than Jason's!

I'm not entirely sure what's going on but I think it might have something to do with the resistance setting options. Even though I had Jason's on the lowest resistance apparently that is still harder than the lowest on my trainer. Or maybe it has something to do with the fact that Jason's trainer has been underwater and mine hasn't.

Either way, I'm sticking to mine from now on!

Random Things are Random

Since I was guest-lecturing at a graduate class on Tuesday evening I have no Tuesday workout to write about. But that's okay! Instead, I'm going to share 22 random facts about myself courtesy of being tagged by Kim and Lauren in the 11 Random Questions Meme. I think I'm also supposed to post 11 random things about me, but I'm going to ignore the rules and just answer their questions! Look at me, being a rebel. I'm not, usually. There, there's one random unsolicited fact about me.

From Kim:

1. What is your dream job?

I'm not really picky about the field, but my dream job would be doing something that people WANT. In so many of my jobs I've felt like a salesperson trying to sell policies and procedures that many people view as red tape. Instead I'd like to be an archivist who helps people do historical or genealogical research. I'd like to be a personal trainer who helps people feel better about themselves. I'd like to be a corporate trainer who helps people navigate the ins and outs of their jobs. Or, in a real fantasy world, I'd be a forensic pathologist. However, I have no desire to go to med school at the age of 32.

2. What is the farthest (furthest?) you have traveled from home?

I guess the furthest I've ever been is Helsinki, Finland. I loved Helsinki.

3. Do you think you can you have more than one best friend?

I think if you're an extrovert, then yes. And each of those best friends would fill a slightly different role in your life. Think Sex and the City. If you're an introvert, though, you probably only have one, maybe two people who you would consider your best friend. And they don't have to stay the same throughout your life.

4. What is your favorite cuisine?

Thai food! Which is strange since I don't like curry or cilantro, right?

5. Who is the first person you want to share news with?

Usually, Kim! Followed by my husband and my mom.

6. What are people likely to ask you to help them with?

Proofreading, training on how to do things at work, what to make for dinner, fitness ideas

7. What are you likely to ask someone to help you with?

Technology issues, cleaning and organizing

8. Why do you read blogs?

I first started reading blogs when I didn't have very many in-person friends. Reading blogs made me feel less alone. I keep reading them because it's a fun way to see what other people are doing, discover new ideas, and, still, feel like there are other people out there like me.

9. Who knows you the best?

My mom.

10. Do you believe in karma?

I believe that the decisions we make affect us much further down the road than we realize.

11. What’s something you are really interested in, that most people don’t know about? (that you are interested in it, not the thing itself)

Did you know I wrote my undergraduate honors thesis on the differences between male and female serial killers?

Yep, I did. You used to be able to find the abstract online when you Googled my name but either it's no longer there or it's just been buried by race results and professional association links.

I'm not as interested in real-life serial killers anymore but I love police procedural shows and books. The criminal justice system still fascinates me.


From Lauren:

1. If you could travel anywhere in the world, where would you go?

Currently, I'd love to ride the donkeys to the bottom of the Grand Canyon or hike through Alaska. Although, I just got the REI Travel catalog in the mail and a cycling trip through Vietnam or Spain sounds pretty exotic.

2. Do you have a goal / legacy that you’d like to leave behind?

I've never really thought about it before. I suppose, though, that in keeping with my previous answer of having a dream job where I give people something they want by actually helping them, I'd like to be remembered for what people learned from me.

3. What is the food you eat most frequently?

I have to say peanut butter. My day doesn't feel complete if I don't eat it at least once.

4. What is the best meal you ever ate?

The first night I arrived in Venice, Italy with my parents we found a restaurant off St. Mark's Square. We ordered the prix-fixe dinner and to this day I dream about that lasagna. I have no idea what it was but that meal was amazing.

5. Favorite Run?

The very first time I ran 18 miles will be emblazoned forever on my mind. That run could not have gone more perfectly.

6. Who did you last talk on the phone with?

As of the actual writing of this post, it was my mom.

7. What is the last book you read?

I'm sort of reading House Rules by Jodi Picoult but since I already guessed the ending (and jumped ahead to see if I was right) I'm not really feeling it. The last book I finished was Faceless Killers which was just okay.

8. Open- or closed-toe shoes in the summer?

For six years I worked at a place that didn't allow us to wear open-toed shoes to work. Hence, I hardly owned any sandals. But since starting my current job almost 4 years ago I've been slowly building up my sandal collection. Now I'm open-toed in the summer all the way.

9. What’s the coolest race swag or prize that you’ve received?

I have a few shirts that I really like but my favorite race swag is the wine glass I got at the Napa-to-Sonoma Half Marathon. I use it all the time.



10. Do you consider yourself to be shy or outgoing?

In most situations I would consider myself shy. I'm really bad at making small talk and I very rarely initiate conversations. I can be awkward in social situations as well. But that doesn't mean I don't want to hang out! It might just take me a few times to open up.

11. Do you live near or far from family?

My parents live two and a half hours away. My husband's parents live in Arizona. We also have family in the Chicago area, in Florida, and in St. Louis. Strangely, we see our parents the most even though they aren't necessarily the closest.

Now it's your turn! If you want to, you can answer any of the questions above either in your own blog or in the comments to this post. Or, if you want to answer different questions, here are 11 from me:

1. What is your favorite way to communicate with people?
2. Describe your ideal day.
3. What is your favorite photo of yourself?
4. What hobby or activity would you like to learn?
5. Which books do you re-read or which tv shows or movies do you re-watch over and over again?
6. What is one skill you've discovered about yourself in the last 2 years?
7. Do you prefer to be the organizer or just show up?
8. What is your go-to small talk topic when you find yourself in a group of people you don't know very well?
9. List three websites you visit every (or most) days.
10. Which of your habits do you wish you could break?
11. A book store is going out of business and giving away all their books for free. What section do you head towards first?

Erin The Instructor

I've mentioned a few times that my coworkers recruited me to lead them in a 30 minute strength training class twice a week. It seems that everyone has a dumbbell or two sitting around the house collecting dust that they aren't sure what to do with. So I asked them to bring dumbbells and a yoga mat. We reserved the conference/classroom on our floor. I pulled up the Top Hits station on Pandora and unveiled Workout 1:

1A Bird Dog (10 reps, alternate sides)
1B Roll Up (10 reps)
x2

2A Walking Lunge w/twist (across the short axis of the room)
2B One arm dumbbell row (10 each side)
x2

Side steps with resistance band (across short axis of room and back)
x3

Front Plank (15 sec)
Left side plank (15 sec)
Right side plank (15 sec)

Push Ups - Initial Test

It was so much fun to expose people to new exercises that they'd never tried before. Hearing them exclaim when I had them working a part of their body that had been neglected. I tried to keep the exercises simple and easy since this isn't a crowd that works out regularly. But they said they could still feel the burn!

I forgot a lot of things I wanted to say (like "shoulders down and back" during the roll ups) but, hey, it was my first time! I'll get better.

I came right back to my office and immediately put together Thursday's workout. I only had three people attend on Monday. I'm looking forward to what happens when word gets out that it was fun.

So, since I'm sure I'll be coming up with a lot more workouts, what are your favorite strength training exercises to do when all you have is body weight, dumbbells, and resistance bands?

Weekend Workouts

The weather may have been pretty frightful this weekend but that didn't deter me from getting in some fun workouts.

The major snow storm that raged all of Friday didn't really affect me. Huge shout-out to the train system here in Chicago that rarely shuts down due to weather!

Awhile back Kim and I bought a 10 class pass to a fitness studio a block from our offices. This, of course, also got us on the studio mailing list. Earlier last week the owner sent out an email inviting all pass holders to attend a free class on Friday night. Free as-in she wouldn't count it on your pass. The class? A new, Chicago-based aerobic dance class called WERQ.

WERQ is the fiercely fun dance fitness class based on current pop, rock, and hip hop charting music. High-energy dance steps, expert cuing, and songs you know and love from the radio combine for a uniquely effective cardiovascular WERQout enjoyed by all fitness backgrounds and all levels of dance ability. WERQ choreography is literal and based on the official music videos for the songs. WERQ playlists include chart topping current pop, rock and hip hop songs played on your city's local Top 40 radio station.

I love Top 40 radio, I love to dance, and I love to sweat. Sounds perfect for me! So I trudged over there through the snow.

The class was a good workout. Not as intense as cardio kickboxing but I could definitely feel my arms and abs working. I suppose I would compare it to Zumba but with more recognizable music. The only downside? There was a lot of squatting and that aggravated my hip some.

Saturday I spent a chunk of the day working on putting together a list of strength training exercises for my coworkers. Yes, I am actually going to lead a strength training class for them. Two days a week. Mondays and Thursdays. Today is the first day. I'll let you know how it goes tomorrow.

Anyway, after I put together the list and the first workout of course I had to test it out! The biggest benefit to me here is that I get extra strength training in.

Sunday I procrastinated and procrastinated but I finally got on my bike trainer in the afternoon. I did another 50 minutes with the goal for the first 40 to keep my cadence between 80 and 90. Then, as usual, Tabata intervals and a cool down. I've been thinking that, just like with running, I should add in one longer workout each week. Maybe two episodes of Bones instead of one or watch a movie.

So, all in all, a productive weekend on the workout front.

A Day in the Life

This is what my Thursday looked like:

Go to physical therapy

 

 

Go to work  

 

Stop by LOFT on my way home to check out their additional 60% off all sale items sale

 

"Official" photos of some of the things I bought 

 

   Make myself lunch for Friday



Asian Noodle Salad  Use an iPhone app called "Workout Trainer" to do just under 25 minutes including intervals on the stationary bike 

 

 

Make myself dinner

Grilled cheddar cheese and tomato with roasted carrots

Watch television

Only because the original "Criminal Minds" series isn't available via Netflix Instant Queue

And then it was basically time to get ready for bed. Exciting, huh?

Three Weeks

On the advice of all my running club buddies, I went to get a second opinion on my hip issue from their recommended doctor.

Yes, I still have a labral tear. I'm actually still on the schedule for surgery on March 20th. But before I do that the newest doctor wants to me take three weeks.

Three weeks of what?

Three weeks of no running, first of all.

Three weeks of more physical therapy focused on my left iliospoas and hip flexor.

Three weeks of riding my bike and avoiding strength training that requires the use of my hip flexor. So, no more straight leg deadlifts for awhile. *tear* I like those. Also, he said no more shoulder presses for awhile. Replace them with flys.

All of this to see if the pain I'm having is really being caused by the tear or something else.

So what did I do for a workout on Wednesday night?

Well, I rode my bike for 50 minutes. 40 minutes of easy riding, 4 minutes of Tabata intervals, and 6 minutes of cool down.

Then I took the doctor's advice and stuck to deltoid flys, chest flys, lying tricep extensions, bench presses, side steps with the resistance band, and some stability ball crunches.

I'm also supposed to stretch. A lot. Which reminds me, I need to do some stretches. It's times like this I enjoy having an actual office at work. Shut the door and stretch away.

The Human Body is Amazing

I went to Cleveland this weekend to see my best friend from college and attend her baby shower.

I had no plans to fit in any kind of exercise. I wanted to savor a weekend with my friend and celebrate her upcoming first child.

Little did I know I would get to witness a feat of a different kind of strength training, endurance, and pushing your body to the limits.

Yes, my friend went into labor the morning of her baby shower.

I wasn't in the room for the actual birth but I was at the hospital with her and her husband for most of Sunday and Monday. And my friend, who once thought running 10 miles was beyond her capabilities, gave birth to an adorable baby girl who has the softest skin ever.

In my mind, giving birth is probably harder than any endurance event. I have no plans or desires to have children of my own. Still, I most certainly appreciate the strength, both mental and physical, it takes to do it.

It's kind of like running a marathon. You can plan, you can visualize, and you can have a goal. But, in reality, you have very little control over what happens when the day arrives. You take what the situation gives you, you push through, and hopefully at the end you can look back and smile.

There were lots of smiles this weekend. And some pain, too, of course. And just like some marathons (Chicago, New York) there's still a ways to go even after you reach the finish line.

And then, from what I understand, you begin a different kind of endurance event: parenting :-)

(Sorry, no photos or details. Not my story to share.)

Resistance is (Not) Futile

Everyone at work asked me what I was doing for my birthday. Well, since Jason is in class until 9:15 PM on Thursday nights I basically had all of yesterday as a bachelorette.

So, I went to lunch with Kim.

I had dessert with my coworkers.

I left work early.

I did 50 minutes on my bike while watching Bones. This included a set of Tabata intervals.

Jason adjusted the resistance on the trainer so I was able to keep my average speed between 15 MPH and 16 MPH and keep my 20 second speed intervals above 20 MPH. What a difference resistance makes!

Then I did a few strength training exercises. Straight leg deadlifts, dumbbell shoulder presses, planks and side planks.

This morning one of my coworkers asked me if I enjoyed my birthday workout. Long story short, she decided she wants me to lead a lunch time strength training class for any of our coworkers who are interested. I don't know if it will actually happen, but I agreed to do it if she organized it. Do I think I'm qualified? Hell no. Do I think it would be fun? Hell yes.

After my workout I had some leftover soup for dinner and watched The Last Exorcism. I'm reserving my opinions until I talk to my friend who is also planning to watch it and we compare notes.

Overall, it was a lovely birthday. I got to do so many of the things I love. See my best friend, have some laughs, get some fun gifts, eat a brownie, get in a good workout, get a fun and useful gift from my husband, talk to my mom, leave work early, and watch a horror movie.

And this weekend I fly to Cleveland to see my best friend from college!

I can't think of a better way to welcome my 32nd year.

Outside the Bubble

This time last year I was out doing speedwork in the dark. (Bonus: if you go to that post you’ll get the reference I made in my previous post about the Bike That Couldn’t Slow Down).

Last night was the start of those winter speedwork sessions.  I had so much fun doing it last year and I’m a little sad that I’m not out there this year.

But, I discovered a benefit to being injured.  You have the time to do other fun things! 

Two weeks ago my favorite wine store & bar sent out an email announcing their upcoming events.  On the calendar?  A guided painting session lead by The Twisted Easel.  The goal?  Create your own version of this:

 

If I’d been able to run I would have been torn between doing speedwork and attending the painting class.  Runners are typically a little OCD and in 2011 missing a run would leave me feeling guilty.  I fully admit I can be a slave to a training schedule. 

But this year, instead of sitting around wishing I was running or feeling torn between getting in a workout or attending the class, I signed up for the painting class without a moment’s hesitation!

First, though, I arrived at the wine bar a little early and treated myself to dinner and dessert.  And, of course, some wine.

Then it was time to paint.  The instructors were amazing and walked us through every step with encouragement, guidance, and suggestions along the way.

There were about 10 ladies in attendance and we all laughed and encouraged each other while painting and drinking wine. 

It was one of the most fun evenings I’ve had in awhile.  Was it out of my comfort zone?  Definitely.  Was it a little bit therapeutic?  You bet.  I plan to hang this in my office at work to remind myself to not be so tunnel-visioned.  There are so many things out there to try. 

Like a different painting next month! 

Time to Compute

Jason did indeed take my hint and get me a bike computer for my birthday. He hooked it up for me last night and even though my birthday isn't until tomorrow I went ahead and tried it out.

And promptly felt like the slowest cyclist ever.

I tried Tabata intervals for the first time and after the first 20 seconds, while I was on my 10 seconds of rest, Jason (who was on the treadmill next to my bike) looked over and said, "Are you okay?"

"Yep," I panted. "They're supposed to be like this." Then my 10 seconds of rest was over and I was back to pedaling furiously trying to keep my speed above 18 MPH. I didn't always succeed. Thankfully my bike won't blow up if my speed drops.

It definitely wasn't called The Bike That Couldn't Slow Down.*

(*Bonus points if you get the reference)

Anyway, I then rounded out my bike workout by riding until I hit 15 minutes. I was dripping sweat everywhere even though our basement hovers between 58 and 65 degrees (per the thermometer on my bike computer! How nifty is that?)

I laughed at these when I heard about them, but maybe I should invest in a bike thong?

Bike Thong

I mentioned to Jason that riding on the trainer felt really hard and he pointed out that the trainer has adjustable resistance and right now it's set at the hardest setting. Hmmm. Maybe that's why my average speed was 13.75 MPH but it felt like I was trying a lot harder? Or maybe I'm just a slow cyclist.

In addition to those 15 minutes of cycling I did the same weight workout I mentioned here. The only thing I skipped were the bent over barbell rows. See, when I was bringing in the groceries on Sunday one of the bags slipped and did something to my left forearm. Not sure what but it burned like hell at the time and then last night it just felt wrong when I used it to pull up the barbell. Here's hoping I just bruised something and it will be fine in a few days.

And, oh yeah, did I mention I ran 5.5 miles on Monday night? I ran a nice 10 minute pace but still felt kind of sore during and afterward. I've always had a goal in the back of my mind of getting my "easy" pace to be 9:00 minute miles but I don't think that's going to happen any time soon!

Weekend Review

Let's see....

Friday night I rode my bike on the trainer for another episode of Bones. I tried to throw in some Tabata intervals but I didn't use a timer and I'm sure I didn't push myself to 100% so they were sort of half-assed intervals.

Saturday I went for a six mile run. I could have gotten up and run with the running club but for some reason I just wasn't feeling the 7:30 AM start time. Yes, it's nice to get your workout done early and have the rest of the day. But, I also like sleep. I like it a lot, actually. So, I slept in and went for a six miler on the Salt Creek bike path instead. My Garmin was acting really funky, though, so I'm not even really looking at the results. But, hey, I believe this was my longest run since the Las Vegas Marathon December 4th!

Speaking of running, I saw the hip surgeon today and he said he would prefer that I not run between now and at least 12 weeks after my surgery. Okay, how about I don't run very much? Also, I'm pleased that he downgraded my non-running recovery time from 9 months to twelve weeks. Of course, it depends on how badly torn my labrum is but I feel a little better after talking to him. Tentatively planning to schedule my surgery for March. What better way to spend Jason's spring break than laid up on the couch?

Sunday I did some more strength training but swapped out the "T" push-ups and stability ball stuff for planks, both front and side, and some bench presses. I was also going to try the Tabata intervals on the treadmill (downloaded a timer app and everything!) but Jason had rearranged the electricals in the basement and the treadmill was no longer plugged in and I didn't feel like futzing with it. But he used the treadmill this morning so I'll definitely be trying them one day this week!

I Work Out

I thought I’d share a little photo montage of what I’ve been up to the past few days in terms of working out.

I’m getting reacquainted with our basement “gym”.  Jason got an Apple TV for Christmas and he hooked it up down there so that we can watch Netflix stuff while using our stationary bikes without having to drag them upstairs.  Awesome!

 

 

That was Wednesday night.  Thank goodness Bones Season 6 is finally available via Netflix Instant Queue!  I rode for an entire 40 minute episode.  I just hope that Jason follows thru on my suggestion of getting me a bike computer for my birthday.  A girl can only be so zen about her workouts, you know?

Anyway, Thursday night I wanted to lift weights.  I got home from work and picked up my copy of Rachel Cosgrove’s Female Body Breakthrough.  I flipped through it but ultimately decided I wasn’t in the mood to try something new.  So, I just stuck with some things I already know.

 

Straight Leg (aka Romanian Deadlifts)

 

Dumbbell shoulder presses

 

Step Ups with Dumbbells

Bent Over Row

Lunges with side twists

“T” Push-Ups

Stability Ball Crunches

Side Steps w/Resistance Band

 

Stability Ball Back Crunches

Clams with Resistance Band

For anyone who claims that strength training isn’t a good workout, well, there’s a reason I had to strip off my shirt!  Our basement is about 60^o degrees and I broke a sweat halfway through my workout.  Whew!

So far it’s been fun just doing what I want when I want!  I felt pretty good after my workouts this week.  Let’s hope the trend continues for as long as it can.