40 Love!

Atomic Pushup

Ahh! Remember me?! SOOO, it's been awhile, but here is a great workout to get back into it!

I call it "40 LOVE" and here is how it goes:

1/2 mile RUN or 1/4 mile WALK (we were in a group so this kept our time close)

40 Atomic Pushups (TRX or with a ball)

1/2 mile RUN or 1/4 mile WALK

40 Duck Unders (We used a bar, but can do low side squats)

40 Wall Toss (Medicine Ball-8lbs+)

1/2 mile RUN or 1/4 mile WALK

40 Hop Overs (Hands on bench 6 risers high and hops side to side)

40 Squat Thrust (10lbs+ dumbbells, hands in front, palms facing each other, squat then press arms up)

1/2 mile RUN or 1/4 mile WALK

40 TRX Pike (Can be done on ball)

40 Squat Jumps (I HATE these!)

1/2 mile RUN or 1/4 mile WALK

Should take about an hour to do it all!

ENJOY!

Bootcamp 3

Run: 1 mile (or 10 minutes)

Prisoner Squat* 50 times (or 2 minutes)

Run: 1 mile (or 10 minutes)

Pushups: 30 "man" (or 1 minute)

Run 1 mile (or 10 minutes)

Full Sit Ups: 50 (or 2 minutes)

Done!

*Prisoner squats are done with your hands behind your head, chest still lifted.

"Man"=on your feet. NOT knees!

ENJOY!

Bootcamp 1

I decided this week I'm going to focus on bootcamp style workouts.

Yes, this includes running and pushups and all that fun stuff!

Round One:

Run: 1mile (this can be done on a treadmill, on the trail, elliptical, etc. Walk when you need.)

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Round Two:

Run: 1mile

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Finisher:

Run: 1mile

If you are pressed for time, do Round One and then walk/run for .25-1 mile.

ENJOY!

Back in the Saddle

I find that nothing is rougher than coming back from a week's vacation of eating crap

during long drives and seriously sitting there for hours. 

In response to that, I'm ready to kick my own behind into gear and get back into the swing of things!

Today's Workout: Get Movin'

(this can be done on the streets, on a treadmill, on a bike, on a stairclimber, or on an elliptical!)

Think scale of 1-10. 1 is overly easy, 10 is miserable and fast.

5min-Warmup (level 3)

5min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

1min-Sprint (level 9)

1min-walk (level 4)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Sprint (level 9)

5min- Cooldown (level 3)

Total Time: 35min

ENJOY!

Jogger Stroller 101

B.O.B. Stroller (I got the navy one!)

I'm admittedly new to the whole jogger stroller game, but even after just one run, there is so much I have learned!

1. Check Your Tire Pressure: there is a BIG difference between running with full wheels, 

and running with fairly flat ones! It's like cruising on smooth cement verses trudging through mud!

2. Fixed Wheel vs Swivel Wheel: I never understood the appeal of a fixed wheel when

a swivel is so much easier to maneuver. People said it shakes, and it really does!

Nothing terrible, but if you can fix that front wheel, it leads to a smoother ride!

I do love my swivel for everyday use though!

3. Wind Resistance: Wow, running against the wind with a stroller is the equivalent of running 

up a steep hill to me! Bless those with double strollers! I can't imagine the kiddos liking it

very much either, but your legs will definitely get a workout!

4. If you are in the market for a jogger, shop around. I asked MANY friends, MANY times which
strollers they prefer. The top two were B.O.B. and Chariot. There are a few major
differences between the two, but what it came down to is what your lifestyle is.
The fans of Chariot also ride their bikes a lot, and you can attach this to the bike, or use it
as a stroller. The B.O.B. is just a stroller. Both are expensive (in my book!) but are
quality. B.O.B. has stellar costumer service also, which I think is a huge plus.

Random post, I know, but there you go!
Enjoy!

Post Race Updates

I've realized that I haven't been very good and posting how these events I've been training

for or signing up for have been going! This weekend I finished my 3rd event for the season

and am loving it! Now I just need to figure out what's next on my list! 

Color Run Lubbock 2013
The crowds were nuts at The Color Run and even in my time in Houston,
I've never seen such massive chaos!
After an hour waiting to start the run . . . we finally go moving! The girls I went
with quickly flew past me (they are quick ones!) and in the end I think I ran it in under
40 minutes, which I thought was pretty good since I stopped for pictures and made sure I
got sufficiently painted at each color station! And yes, I did sweat rainbows!

Walk for Autism  Amarillo 2013
We (Jon and I) signed up for The Walk for Autistm for Team Chandler--a super stellar kid that we go to church with! It was not what we expected!
The walk was crazy short, but the event was really fun and super kid friendly!
Our little monkeys had a blast and it was for a great cause!

Warrior Dash Albuquerque 2013
This weekend was our (Jon and mine) Warrior Dash! It was a LOT different from last
year . . . meaning . . . we were fairly clean at the finish! They held it at the Balloon Park where
the famous Balloon Races are held every year, and it was really the most beautiful grass area
I had seen in years! Not really the place you expect this event! We started off a bit off
site where there was a lot of gravel and dirt and hills, and Jon proved that he will always be
tougher than me! I was DYING! I'm blaming the altitude, so don't tell me otherwise!
The actual obstacles were really fun! Some higher than we expected!
All in all, we ran it in about 45 minutes, which I thought was pretty good, since I
really forced Jon to walk with me at parts! He's caught the bug for these type of races
now, so I'm excited what next race we could sign up for!

Any other great races coming up this summer? I am planning on The Color Run Amarillo
in June, and maybe in Idaho in July! You would think I was a runner!

I did ENJOY!

Warrior Training: Day 9

Run It Like You Won It!

(This is how we wash off post race!)

Today is your last real day of training (because it's good to take a break the day before an event)!

My suggestion: Run It!

Run at least 3 to 4 miles. 

Change your pace, add hills, add sprints, add pushups or burpees!

Stretch really well after and drink lots of water!

You've created a stellar machine of a body and will rock the event!

Here is my favorite playlist to run to! 

It's one of my spin mixes, and I'm sure I've posted it before, but there you go!

Warrior Training: Day 6

My mini-Warriors!

"Fun" Hill Run

This routine will basically be for gymers-not so much outside running 

(based on the fact that at least here, we have no hills!).

Pick your pace-you know you best, but don't be afraid to push yourself!

Warm Up--5 min

Jog--5 min

Jog--Incline 5--2 min

Jog--Incline 10--2 min

Jog--Incline 5--2 min

Jog--5 min (back to flat)

Sprint--1min

Jog--1 min

Sprint--Incline 5--1 min

Jog--Incline 5--1 min

Sprint--1 min (back at flat)

Jog--1 min

Jog--Incline 5--5 minutes

Run--5 min (back at flat)

Cooldown--5 min

Total Time: 42 minutes

Music Week: Run

I hate running, but still REALLY would love to love it. Turmoil over this!

What generally keeps me moving is music!

The music doesn't necessarily have to have a stellar beat, but it has to make me feel something!

Whether that feeling is a flashback of trying--and failing--to walk myself into labor (Thunder by Boys Like Girls), or a college flashback of driving back and forth from Rexburg to Provo, singing at the top of my lungs (Respect by Pink). Or maybe it's a song that makes me giggle because of a student in my class that REALLY would like to kidnap Adam Levine (Payphone by Maroon 5).

Now my RUN! mix may make some sense!

EnJoy!

Running Like in High School (except I was the lazy girl in track!)

(and Yes, I realize I look ridiculous in this photo!)

In honor of my latest run and my next race coming up, here is a little run training. 

 Reliving your high school track days is the probably the best way to geterdone!

Total Mileage: ~3 miles

1600 meter warmup

600 meter run

200 meter jog

200 meter run

200 meter jog

200 meter run

600 meter run

200 meter job

800 meter cool down jog: 

barefooted, backward along short end and forward long end of football field

ENJOY!

Run Like Me (aka like you have A.D.H.D)!

I am TRYING to learn to like running, and pretty much failing at it. My problem is, if I'm

stuck on a treadmill, I don't have the attention span to just keep going.

My solution: Running to my Spin mixes! I speed up and add sprints, I slow it down

to walking if needed, and I sing along . . . a lot!

Here's the playlist:

Here's what we are doing:

1. Warmup

2. Nice Pace that you should be able to keep for 10 minutes

3. Speed up. RUN! (6+ for me)

4. Back to a happy tempo (I am usually at a 5-5.5)

5. Speed! Run FASTER than #3 (6.5-7 for me)

6. Happy Tempo

7. Maybe add some incline or speed!

8. Happy Tempo

9. Speed up (6) and then Sprint for Chorus (7.5)! It's short!

10. Cool down/Catch your breath!

This should be about a 5k if you run at a tempo of 5 or more! 

ENJOY!