Monday, August 17, 2009

The Sweet Spot

I've finally found the sweet spot in my workouts, the three days on and one day off is working perfectly. My legs feel fantastic and last week I was able to push out 6 quick miles (for me) on my 3rd day. My lats and biceps were pretty sore today from yesterdays workout but because of the way this week lays out I had to get a gym workout in today. Here are the details:

Cardio: Run on treadmill for 15 minutes @ 1.5% incline with varying speeds. Average speed was probably right around 7.4mph. 5 minute cooldown

DB Chest press on stability ball: 3x10 @ 22.5 (I wanted 27.5's but they were in use as were the 25's. I can do 30's but it's hard to get them up on the ball without a friend).

DB shoulder fly: 3x10 @ 10lb dbs (still getting my right shoulder back in shape, at least the pain is gone).

Tricep kickback with pronation: 3x10 @ 12.5lb db

Cardio: HIIT sprints for 6 minutes (alternating 1 minute @ 6.0, :30 @ 10.0). 3 minute cooldown

Tricep dips 3x10 bodyweight
Vogue press 3x10 @ 15lb db
Pushups: 3x10

Cardio: Elliptical for 15 minutes. Varying ramp and resistence (between 7-11).

Tonight for dinner I made the delicious Pulled chicken in the crockpot. I just eat mine out of a bowl since I'd rather have baked sweet potato fries than a bun. I also sauteed some squash, zucchini, and mushrooms in a little olive oil and then drizzled some balsamic vinegar over them. So ono!

I have a late morning run planned for tomorrow morning, not sure how far I'm going to go. I'm thinking 4-5 miles since Wednesday is an off day again.

Sunday, August 16, 2009

Productive Sunday

I admit I didn't sleep much last night, maybe six hours total. This is not adequate for my body so I was hurting today. DH and I left early this morning and stopped by Starbucks, we went down to Husky stadium again today for picture day. Admittedly we didn't stay for player pix....we just went to upgrade our seats finally. They are pretty great, I don't know how these two seats were still available. We did some grocery shopping on the way home and then I forced myself to the gym (I took yesterday off and it was much needed as my legs were SOOOOOOOO sore). They felt great today though and I was not mad at my decision to get to the gym (despite how tired I was). Here is my workout

Cardio: HIIT 24 minutes.
0:00 - 5:00 7.0mph
5:00-6:00 8.0
6:00 - 7:00 6.0
7:00 - 8:00 8.0
8:00 - 9:00 6.0
9:00 - 10:00 8.0
10:00 - 11:00 6.0
11:00 - 11:45 9.0
11:45 - 12:45 6.0
12:45 - 13:30 9.0
13:30 - 14:30 6.0
14:30 - 15:15 9.0
15:15 - 16:15 6.0
16:15 - 17:00 9.0
17:00 - 18:00 6.0
18:00 - 18:30 10
18:30 - 19:30 6.0
19:30 - 20:00 10
20:00 - 21:00 6.0
21:00 - 21:30 10
21:30 - 22:30 6.0
22:30 - 23:00 10
23:00 - 24:00 8.0
5 minute cooldown

Pull ups: 1x10 @ 30lbs assist. 2x10 @ 50lbs assist for negatives.
DB curls: 3x10 @ 15lbs very slowly/concentrated
DB pullovers: 3x10 @ 20lb db
Y's T's and I's: 3x10 @ 5lb dbs
Cable curls w/ rope attachment: 3x10 @ 50lbs

Tonight for dinner I made the chicken and spinach cheesy stuffed shells again, they were excellent. DH and I had them with a side of steamed broccoli and cauliflower.

Friday, August 14, 2009


I've been slacking big time the past few days. Not really super busy, just not into blogging I guess.

Wednesday's run:

Yesterday's workout:

Cardio: 10 minutes + 3 minute cooldown (roughly a 8:20 mile)

DB front squat 3x10 @ 17.5lb dbs
Romanian deadlift 3x10 @ 25lb dbs
Plie Squat with calf raise 3x10 w/ 30lb db:

Cardio: 10 minutes of hills @ 8:30 mile pace. 3 minute cooldown

Sumo squat and leg raise 3x10 with 30lb barbell
Toe touch 3x15
Ball twist (3x15

Cardio: 18 minutes on the elliptical plus 5 minutes cooldown.

5 minutes of stretching

I thought when I went out for my run this morning that I would keep it slow, my quads were tired like crazy. I kept glancing at my Garmin and making myself back off. I'm happy about these splits but I wish I could have gone slower (I couldn't make myself). I will probably pay the price tomorrow but fortunately it is an off-day. I think this 3 on, 1 off schedule is perfect for me.
I'm really looking forward to sushi tonight with DH! I haven't had sushi in far too long. I wanted to go see The Time Traveler's Wife but he suggested we go next weekend instead since we have a busy day planned tomorrow. We are going to the early Husky football practice at 8:45. Get some errands done and then we are going to the Taste of Edmonds in the evening with some friends (DH's bff from KINDERGARTEN and his wife...they've been friends for 31 years)

Monday, August 10, 2009

Another day at the gym

My eye is still all gross but it seems to be healing a little bit more. I feel like I've been so busy lately but I honestly don't know what I'm so busy with. Does that make sense? I ate most of the usual suspects today. Dinner was a new recipe for chicken enchiladas (I've been burnt out on the one I used to use). I found this simple recipe on Jenna's blog and ran with it. The only change I made is that I used 2 4oz cans of green chiles (one inside the enchiladas and one on top). What can I say, I love green chiles! I also used 9 whole wheat soft taco sized tortillas. I love the Safeway Select enchilada sauce, it is so good and was the perfect amount.

Here is my workout for the day:

Cardio warmup: 8 minutes run (avg pace 7.0mph)

Dumbbell skull crusher (on incline bench) 3x10 @ 12.5lb dbs
Push press 3x10 @ 15lb dbs
Push ups 3x10

Cardio burst: 8 minutes (avg pace 7.5 mph)

Cable crossover 3x10 @ 12.5lbs each side of the machine
Dumbbell frontal raise 3x10 @ 15lb dbs

Cardio: 22 minute run varying speeds between 7.0mph and 8.5. Average pace ended up being 7.8mph. 5 minute cooldown

Crunches 3x20
Stetched out for 10 minutes or so afterwards.

I'm going to go finish up Season 2 of Entourage and read a little more of my book. Nite!

Sunday, August 9, 2009

Sunday run

I admit, I had a hard time getting the shoes on and heading out for a run this morning. I finally just put the new shoes on and took off. I ran some pretty nice splits today, not quite negative splits (hill put me a little down). The 'skid' is still sleeping so I can't get upstairs to upload the Garmin so here are my stats:

Time: 43:44
Miles: 5.37
Calories: 578
Average Pace: 8:08

From my memory, I will update with the actual numbers...

Mile 1: 8:40
Mile 2: 8:20
Mile 3: 7:55
Mile 4: 8:08
Mile 5: 7:47

I stretched out really good after my run, I'm trying to make this a habit since I've been bad about stretching and as I start ramping up for a half marathon next spring I need to make it a habit NOW. I'm enjoying a nice Green Monster right now to refuel my body and then need to shower and go to Costco.

Saturday, August 8, 2009

Behind schedule!

So this morning I got up at 7 and was going to be off and running to get in a gym session before meeting my friend Debra for some shopping at the outlet mall. I went to put in my contacts and found this...I've never had this so it freaked me the F out. Excuse the extremely attractive pic LOL. It's bloody all the way up. I waited until 8 and called my eye doctor and found out that I shouldn't be freaked and it should heal on its own in a few days. Whew. I don't mess around with my eyes.

So I got out the door an hour early but still got in a full workout! Here is what I did:

Cardio: 5 minutes warmup on treadmill (roughly .8 miles with my cooldown).

Pullups 3x10 @40lbs assist
21s 3x10 @ 30lb barbell

Cardio: 5 minutes on treadmill (roughly .9 miles with my cooldown)

3x for 1 minute count
(Superset) Dumbbell hammer curls 3x10 @ 15lb dbs
Crunches on stability ball 3x25

Cardio: 5 minutes on treadmill (roughly .9 miles with my cooldown)

Bentover DB row 3x10 (each arm) @ 25lb db
(Superset) Flat bench crunches 3x15

Cardio: 15 minutes on the elliptical

I came back home to shower and have a Green Monster and headed off to meet Debra. I didn't end up buying much, I got some new running shoes at the Nike Outlet since they had the shoes I'd been looking for in my size. The only size 9! All the others were either 12's or like 5/6. I also got DH some dri fit socks, hopefully those will help his feet along with his new Skechers steel toe work shoes. His feet have been killing him for awhile now. They had so many pairs of Nike Tempo shorts in so many colors, they had my purple ones but only in Large or X-Large. BOOO I would have bought some. I was hoping to find a rain jacket for running and a warmer pullover but I didn't like the colors they had. I am going to buy those online since the Clearance prices online are very comparable to the outlet store. We wandered around a bit and then headed to Bob's Burgers and Brew for a late lunch. I had a cajun chicken wrap and fries (and a lot of water) which really hit the spot. I was STARVING, all I had after my GM was an americano lol.

So I'm just relaxing now, see my super sexy sweats lol (the bottoms are actually the VS Pink Huskies capris from last year, I don't like the latest ones. :().

I am so excited for football season...I am watching a 'classic' game on Fox Sports right now (Oregon State/Washington from 2000, which I was at of course). I also watched the first press conference of the season online yesterday. What can I say, I'm a glutton for punishment?

Thursday, August 6, 2009

Leg day!

Today was leg day at the gym, here is my workout:

Cardio: 15 minutes on treadmill avg pace 7.5mph. 5 minute cooldown.

Double Leg Lift 3x15
Calf raise with stability ball 3x15
Reverse lunge with dumbbells 3x10 @ 15lb dbs
Booty blaster on stability ball (can't find my link to it grr) 3x15
Stability ball pass 3x10 my abs were still sore from Tuesday so these were killer.

Cardio: 15 minutes on treadmill avg pace 7.5mph. 5 minute cooldown.

All the typical food for today, for dinner I didn't feel like doing much since I was only cooking for me. I sliced up a zucchini that I desperately needed to use, also about five jumbo mushrooms. I sauteed those in some olive oil and seasoned with black pepper and cayenne pepper. I then cooked up a box of Annie's shells and cheese and threw a can of tuna fish in. I ate about half the mac n cheese and tuna with a healthy portion of hot sauce (gotta have hot sauce on mac n cheese).

I finished Janet Evanovich's latest Stephanie Plum novel last night, Finger Lickin' Fifteen. It was very funny, almost back to her usual. I have to admit, I'd like to see her mix it up and have Stephanie finally pick a love interest. Lula was hilarious as usual, there could have been more Grandma Mazur too. But overall plenty of laugh out loud moments.

I'm going to watch another chick flick tonight, this time Confessions of a Shopaholic. I've already seen it but had put it into my Netflix queue anyways for fun. I really enjoyed the Shopaholic series of books (even though Bex is an idiot). So I already know that it is light, humorous, and something to veg out to.

I did like Bride Wars last night, again just something light to veg too...totally unrealistic but you can just drone out the real world and use it as escapism.

I've got a lot on my mind right now so it's nice to escape in a dvd or a book. I'm also starting a new book tonight, I can't wait to curl up in bed with it. I hope Cooper joins me (Jada won't sit still she just wants to rub on the book and stand on me). The book is A Summer Affair by Elin Hilderbrand, this is my first book by her so I'm curious if I will like her writing. Has anyone read any of her stuff? I love to chat about books. :)