Heavy Running Week (1/18 – 1/24)

This week I more than doubled my total miles for the month – a mega long run will do that I guess!!

Sunday 1/18 - 45 arm lifts (elbows bent) to side while in elbow plank.

Ready
Ready  
lift right arm
lift right arm

Return to plank –

lift left arm
lift left arm

I counted a right and left lift as one rep – this was HARD!!!

Monday 1/19 - 45 shoulder work – extend arms straight up in front – open them to the sides – lower – repeat.  I only used 5 pound DB because my shoulders are weak!!!

lift arms straight up in front
lift arms straight up in front
Open arms out to sides
Open arms out to sides

Slowly lower the weights back down to complete the move.

This was a running day – 6 miles (47:10) + 2.1 easy miles.  I wanted to see how much sweating would burn my face – it wasn’t too bad!!

Tuesday 1/20 - 45 plie – jump to squat – jump back to plie – stay low the entire time.

start in plie
start in plie

From plie, jump to get into a squat (point toes forward) –

squat
squat  

Obviously I kept the squat fairly wide!!!  From the squat – jump back to a plie position.  Since you stay low the entire time, your legs will definitely start to feel the burn!!

I did a DVD that I hadn’t done in awhile – Jari Love’s Get Extremely Ripped 1000 Hardcore.   This was about 70-75 minutes of hard work.  I liked the mix of cardio and weights.  Because Jari Love uses high reps for all moves, my heart rate stayed high the entire time!!!

Wednesday 1/21 - 45 miles of running!!!

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This took 6 hours, 35 minutes, 18 seconds!!  Normally I do this on my actual birthday but this year I figured as long as I did it while I was 45 it would count!

Thursday 1/22 45 single leg calf raises.

down on right leg
down on right leg
up
up

I thought this would be a nice stretch after Wednesday’s run.  Ummm….it was hard to do 45!!!  And, of course, I had to switch legs.

down
down
up
up

Friday 1/23 - 45 heel taps while in a prone position.

lift legs and squeeze
lift legs and squeeze  (nice photo bomb – Jordan!!)
tap heels together
tap heels together

This is a great move for your lower back since you are working to keep your legs up the entire time!!!

Saturday 1/24 - 45 shin strengtheners.

lay on back - legs up - point toes
lay on back – legs up – point toes
flex toes
flex toes

I used to do this move a lot more to help prevent shin splints.  You can also turn your toes out to the sides or in.  Another option is to vary the speed that you use for this move.

I decided to do an easy workout to try and workout the residual soreness in my quads from the long run so I did – Fat Burning Pilates. I think that is was a good way to get a little movement today!!!

Happy Saturday!!

Kim

The 45 Mile Run

I started this blog the day I turned 43 to document a year of daily moves/exercises for 43 reps.  Now I’m 45 and in my 3rd year of daily reps – still matching my age.

Even before I did the daily moves, I celebrated my birthday by running my age.Screen Shot 2015-01-22 at 10.42.56 AM

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I reverse aged!!  Just kidding.  This was supposed to be 43 but since I was running with a stress fracture in my left hip this was all I could handle.

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This one was brutal – I walked the last 16 miles and it took forever!!!!

I didn’t do my 45 miles on my birthday in September because I had just done the Patriot’s Run 5 days earlier and Chris was in Germany so I didn’t have a full day to devote to the run.  I had planned to do it during October but I ended up with some weird leg injury that put a damper on my running for awhile.

On Tuesday I decided that it was time to do my run so I told Chris and the boys at dinner that Wednesday would be the day to run.

The first 6-7 miles were brutally long.  It was hard to know that I had well over 6 hours of running still.

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I finally got into a groove and broke the time into 10 minute increments by changing the speed from 6.5 up to 7.0 and back down (0.1) each minute.

I celebrated every single mile:

1 mile Screen Shot 2015-01-22 at 10.52.30 AM and a fist pump!

45 fist pumps and numbers followed by a

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Hunter asked me before I took him to school what I would do when I needed to refill my water bottles (he didn’t want me to cheat!).  I didn’t want to pause the treadmill since it resets quickly from pause so I told him that I would just slow the speed way down.  Plenty of motivation not to get off since I had a time goal!!!

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There were times when I thought about walking but I knew if I started walking I would have a much harder time running again so I just kept running!!!

Around mile 23 I realized that it was a little overwhelming to say 22 to go so I just focused on one mile at a time.  This really helped during the last 10 miles – I told myself that anyone can run 1 mile.

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3 movies got me almost to the end of my run.  I was on the last mile and a half when my 3rd movie ended and I just let the credits roll until I finished.Screen Shot 2015-01-22 at 10.34.11 AM

The time rolled over 3x – total time was 6 hours 35 min and 18 seconds (it took a second to actually hit pause).  I think it averaged out to about 8:45 pace.  And, even though I know it’s not accurate, the calories rolled over at 6000.

Kim

Sweaty and tired but happy!!!

It was a good run – hard but overall I felt good both physically and mentally!!!

Want to join me in running your age?  

Happy Thursday!!

Kim

Moving Outside of My Comfort Zone

In December I did something that sort of made me step out of my comfort zone – I filled out the application to be a

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Friday afternoon I received an email saying –

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I did all of the steps on the email to become an active FitFluential Ambassador so I guess it is official?!

There is a part of me that doesn’t feel like I really belong to this group of people.  Even though I love to workout and talk about fitness, I feel like being an Ambassador takes this to another level.

I’m horrible at using ######, I don’t have  1000s of followers and I’ve never had products to review.

Hopefully I will just learn as I go (sort of like I’ve been doing with all aspects of blogging) and be able to represent in a way that will make FitFluential proud!

Have you had any big opportunities because of blogging?

Happy Wednesday!!!

Kim

Life’s Contradictions

There are some funny things in life – things that just don’t make any sense but sometimes we just have to go along with them.

Chemotherapy is one of those things – hard to believe that something designed to cure a disease can make people sick.

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Another contradiction is in schools – not all people learn the same.  Some of us are visual learners, some are audio, some are tactile…..But the big thing in schools now is Common Core – an attempt to standardize teaching.

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Hard to fit all kids into a mold and use the exact same method for all students everywhere.

Both of my boys had a class in 8th grade where part of the curriculum involved bullying.   The main thing they were told is that if they see someone being bullied and step in to help then they become the bully – WHAT?!

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I think that is one contradiction (for the students around here)  that should be done away with!!

Another thing that I find very contradictory is the Blue Light treatment for precancerous spots.  When you have all of these places that are caused from too much sun exposure and then have a treatment that basically gives you the worst sunburn ever it doesn’t make any sense!!

Screen Shot 2015-01-18 at 8.32.18 PMI had my 2nd Blue Light treatment (the first was on my hands and arms in December) on Friday.  My face/neck is completely fried and will start peeling in another couple of days.  Funny that the thing Drs tell you to avoid (sunburn) is the way they treat this issue.

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And, there are a lot of funny things that don’t really make sense –

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Can you explain any of these contradictions?
What is something that doesn’t make sense to you?

Happy Monday!!

Kim

Back on Track (1/11 – 1/17)

This week has been a much stronger week of workouts!  I’m hoping to start getting in a few mega runs soon!!!

Sunday 1/11 - 45 supine rolls, great for your core and also your upper back.

Make sure your elbows are pushing down to the floor
Make sure your elbows are pushing down to the floor
crunch up but keep your elbows pushing into the floor the entire time
crunch up but keep your elbows pushing into the floor the entire time

I got in a 6 mile run (45:01) at a faster pace than I had been running for awhile followed by an easy mile.

Monday 1/12 - 45 double knee in to a full body extension with arms extended.

Knees in (excuse the blurry photo - hard to get a good mirror picture!!)
Knees in
(excuse the blurry photo – hard to get a good mirror picture!!)
extend legs and arms (both arms are actually supposed to be overhead but that didn't work to take a picture)
extend legs and arms
(both arms are actually supposed to be overhead but that didn’t work to take a picture)

I did a DVD that I don’t do often but it really is a good one – MashUp Conditioning.  This DVD has 7 different workouts (called Tempos) that are 15 minutes each.  Each segment has strength, HIIT, core.  I did Tempos 5,6 and 7.

Tuesday 1/13 - 45 plies with heels up.

easy part
easy part
down
down

I always love the feeling in my inner thighs when I do plies!!!

I ran 10 miles!!!  (75:33) I finished off the workout with an easy mile.

Wednesday 1/14 - 45 step-up to knee, step down and lunge back.  This move is similar to one that Josie (YumYucky) did – stairless step climbing.

step up with left leg
step up with left leg
right knee up
right knee up
step down and lunge back with the left leg
step down and lunge back with the left leg

After I did 45 like that and had shaky legs, I switched the whole pattern for another set!!

step up with right leg
step up with right leg
left knee up
left knee up
lunge back with right leg
lunge back with right leg

Fun move – and my heart rate really got up since it is all lower body work.

I did one of my 10 Minute Solution DVDs – Tone Trouble Zones.  This workout uses a band –

the green one for this workout
the green one at the bottom  for this workout

and is very effective.

I also walked 2.45 miles with a 10% incline (had some DVRed shows to catch up on!!).

Thursday 1/15 - 45 single leg bridges with one leg crossed over the other and the supporting foot on a stability ball.  This move is from Nellie’s (Brooklyn Active Mama) weekly Wednesday workout.

ready
ready
up and squeeze
up and squeeze

YIKES!!  This move was hard!!  Probably why my hamstrings are sore today (2 days later!!).

have to work both sides
have to work both sides
squeeze and lift
squeeze and lift

This was another day of running – 8 miles in 59:37 followed by 1.75 easy miles.

Friday 1/16 - 45 side leg abduction with band.

ready to lift the right leg
ready to lift the right leg
lift and hold
lift and hold

I love moves like this because while it works the hip of the leg lifting, the standing leg also starts shaking!!!

ready for the other leg
ready for the other leg
lift - hold!!
lift – hold!!

I don’t know if you can tell but while I lifted my leg I also pulled on the band for some extra resistance.

I did Denise Austin’s Personal Training System.  This is a full body workout with about 20 minutes of cardio followed by 10 minutes of lower body, 10 minutes upper body, 10 minutes core and 10 minutes of stretching.

Saturday 1/17 - 45 bow lifts.

easy part
easy part
lift chest and legs (knees off ground!)
lift chest and legs (knees off ground!)

Pretty sure this is the first time I’ve ever done any of the pictures in our bedroom – I have to stay out of the light today and this room is one of the best choices.

Overall this was a really good week of workouts.  I’m still incorporating a lot of the moves from physical therapy into my workouts – just amping them up a little.  And, my running speed is starting to pick back up!!  Now I think I’m ready to slowly increase my mileage again!!

Happy Saturday!

Kim

 

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