Category Archives: Calves

BOSU, Calves, Core, Fitness, Lunges, Running, Uncategorized

Race Day – 50 MILES!!!

March 21, 2015 Kim 1 Comment

Today is race day – 50 miles!!!

The week was very light because I’ve been trying to rest up some before running for hours.

Sunday 3/15 – 45 side lying front leg pulses.

pull the top leg to the front (I can't get my leg straight out) — pull the top leg to the front (I can’t get my leg straight out)

I was laying in the sun because it was cold and I didn’t want to turn the heat back on!

Monday 3/16 – 45 squats with knee lift across body – hands behind head the entire time.

Squat again and then –

This move was really fun! Since I counted a right & left knee raise as 1 rep I ended up doing 90 squats.

Tuesday 3/17 – 45 BOSU step overs.

stand on BOSU with right leg - left leg steps front — stand on BOSU with right leg – left leg steps front

This move went quickly but my stationary quad was burning by the time I finished 45 reps (front-back-front).

Time to work the other leg! Start front.

I did an easy 5 mile run – 39:23 followed by 0.35 easy miles.

Wednesday 3/18 – 45 weighted pulsing lunges – set weights down, pick weights up.

To complete the rep, go back down and pick up the weights. Umm….this wasn’t my best idea since it ended up being 90 lunges total on each side!!!

And, back down to get the weights to complete one rep!!!

Thursday 3/19 – 45 oblique punches with legs up.

I liked this move – it was fairly simple!!!

Friday 3/20 – 45 boat poses with moving arms (out in front – up).

This was a great core challenge!!!

Saturday 3/21 – 45 quick back & forth calf pumps.

This was a quick back & forth move of my calves – a good stretch before my race. I took pictures of Hunter showing the move Friday morning before I left home so that all I had to do this morning was the actual 45.

Now, I’m off to run 50 miles!!!

Happy Saturday!

Kim

Butt, Calves, Fitness, Running, Squats, Triceps

February: All About the Run (2/22 – 2/28)

February 28, 2015 Kim 26 Comments

February was a month of running!! I ran 18 out of 28 days (a lot for me) for a total of 207 hard miles and 19.9 easy miles – my highest month in a long time.

Sunday 2/22 – 45 squat with kettle bell pull.

I did a 10K virtual race – The Race for Paws that Kristina (Kristina’s Blog About Running & Life) organized to help support PAWS Chicago which is a no kill animal shelter.

6.2 miles – 43:06 followed by an easy mile. (I really wanted to push the pace harder but know that I can’t while I’m running so many miles right now.)

Monday 2/23 – 45 lateral raises with a “milk pour” (flip hands palms up then back down).

From here, you flip your hands back over (palms down) and then lower to complete one rep.

I did something I hate doing and ran a distance that wasn’t “round” – 8.8 miles (70:09) followed by 1.2 easy miles. I did the 0.8 to keep my overall mileage even after the 10K on Sunday.

Tuesday 2/24 – 45 arrowheads (for butt).

See, you sort of make an arrowhead shape in the air with your leg movements! And, of course, I had to switch and work my left side!!

Probably not the best exercise for the day since it made my butt a little sore right before my long run but….

31 miles in 4:06.58 – I pushed myself on this run because I wanted to maintain a good pace for the entire distance!! I only did 0.2 miles to cool down.

Wednesday 2/25 – 45 calf stretch on wobble balls.

I thought about doing an easy run but my hips were a bit achy so I decided it was better to rest.

Thursday 2/26 – 45 laps around the ballroom at the venue.

I had to clean for a Friday event and I wasn’t super motivated about cleaning so I stalled and walked 45 laps first!!!

Friday 2/27 – 45 chair squats.

Chair squats are always hard for me – something about keeping my legs so close together while I squat!

I didn’t plan to take a 3rd day off but sometimes that’s just the way things work out.

Saturday 2/28 – 45 tricep dips with hands on wobble balls.

down - don't rest butt on floor — down – don’t rest butt on floor

We actually took these pictures one morning before I took Hunter to school but I didn’t do the move until this morning.

And, I finished the week with a run.
5 miles – 39:39 + 1 easy mile.

I’m happy that I had another week over 50 miles.
51 hard miles
3.4 easy miles

This week presented some challenges but thankfully I got in my runs and kept my daily moves going!!!

Happy Saturday!

Kim

Back, Calves, Core, Fitness, Plank, Recovery, Running, Shoulders, Squats, Treadmill

Heavy Running Week (1/18 – 1/24)

January 24, 2015 Kim 31 Comments

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.

Return to plank –

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!!!

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.

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

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!!!

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.

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.

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

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

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

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

Butt, Calves, Core, Fitness, Lunges, Running, Squats

Thankful for the Things I CAN Do!! (11/23 – 11/29)

November 29, 2014 Kim

This week I decided to push myself a bit even if it “hurt” and I ended up feeling very thankful for all that my body is capable of doing!!!

Sunday 11/23 – 45 calf pulses with feet front, feet out and feet in.

I just bounced up and down – this was a fun way to work my calves!!!

Since this was such an easy move I decided 3 sets of 45 was good!

Monday 11/24 – 45 double crunches with feet on a chair (lift butt while crunching up).

I decided to try running some this week.
Today started with a 3 mile walk/jog followed by 5 slow miles of running and a mile cool-down.

Tuesday 11/25 – 45 plie squat on upside down wobble balls.

I did one of my favorite workouts ever – Les Mills Combat: Extreme Cardio Fighter – 60 minutes of a super fun workout!!!

Wednesday 11/26 – 45 bridges with alternating foot lift and touch (right – left = 1 rep).

lift left foot and reach with right hand

Return to start and switch sides –

lift right hand - reach with left hand — lift right hand – reach with left hand

This was a challenge to keep my butt up the entire time!!!

I decided to try running again.
2 miles of walking/jogging followed by 5 miles at a moderate pace and an easy mile cool-down.

Thursday 11/27 – 45 pulsing lunges with feet on upside down wobble balls.

This move was a challenge because of the balance aspect!!! (The hardest part was getting set up on the wobble balls!!!) After I did the first set, I switched around and put the other foot on the front ball.

I think this is the first Thanksgiving in at least 5 years (probably way more!!) that I didn’t do a hard workout in the morning!!!

Friday 11/28 – 45 butt lifts with legs up and a medicine ball (8 pounds) in between feet.

I’m happy that I didn’t drop the ball on my face!!!

I ran 7 miles (57:51) and then did an easy mile cool down.

Saturday 11/29 – 45 twisting crunches on a stability ball while holding an 8 pound medicine ball.

You can see that the move is a twist to each side and then a crunch. This was a great core workout!!!

Overall, I’m happy with this week of workouts. The running is slow and sort of painful but it is good for my mental state!!!

Happy Saturday!

Kim

Back, Butt, Calves, Core, Fitness, Hamstrings, Running

Ready for a Rest Day

September 27, 2014 Kim 30 Comments

There are lots of weeks that I don’t want to take a day off! This week, however, I’m ready for one!!!

I’m doing Brooke’s (Wrecking Routine) current workout – Boomer’s Burn so that will be part of my workouts for the next month – this week has been full of some great workout!!!

Sunday 9/21 – 45 single leg hip lifts (bridge).

And, I can’t just work one hip!!!

Not gonna lie – this was almost 10:00pm Sunday night. We had a busy day and it almost got away from me but I still got in my 45.

Monday 9/22 – 45 deadlift with wide fly.

I reversed the move and stood to complete one rep. I only used 5 pounds dumbbells because this move is challenging for me!!!

Today the Boomer’s Burn workout was strength mixed with cardio – nice!!!

Plus 6 miles of running in 46:48 followed by 0.65 easy miles.

Tuesday 9/23 – 45 arabesque leg lifts.

Staying balanced for 45 reps was part of the challenge!!! I switched sides and did some more!

I did PiYo – Define Lower Body and Define Upper Body. Maybe because I could hold the moves a bit better or something but I liked it a little more than I did last week.

Boomer’s Burn was all about intervals today!!!

Wednesday 9/24 – 45 elbow plank to pike.

I really liked this move!!!

Boomer’s Burn was strength work again – always a good thing!!!

And it was a running day – 9 miles in 66:34 followed by 0.75 easy miles.

Thursday 9/25 – 45 split leg calf raises with toes turned out. (I actually liked this move so much from one of the workouts from Brooke this week that I made it a 45.)

I’m not sure if it made a huge difference or not but I decided that I should do another set with my left leg in front.

ready fro another set (sometimes I like to close my eyes when I work out!!!)

I did a workout that I always forget how good it is until I do it – Core Fusion Body Sculpt. There is no jumping or even anything that gets your heart rate up but it is an incredible workout!!!

Boomer’s Burn was another interval workout – so fun to really have to push my speed!!!

Friday 9/26 – 45 fist bumps while holding boat pose.