Category Archives: Running

BOSU, Cardio, Fitness, Running, Squats, Treadmill

Unlimited Potential

January 22, 2013 Kim 3 Comments

Today for the 43 I used my BOSU again!!!

Today I used it for cardio, balance and toning all at the same time!!! I started by standing behind the dome, jumped onto it and squatted, jumped off the sides (straddle) into a squat, jumped back on and squatted then stepped off the back for 1 rep.

[youtuber youtube=’http://www.youtube.com/watch?v=LFsT5a6WHyk’]

The demo is painful (I could not get my balance!!). I found during my actual 43 that if I kept my center of gravity lower (basically stayed in a partial squat) during the jumps, it was easier to stay balanced and do the squats. I enjoyed this 43!!!

I also did Les Mills Combat – Power HIIT. I’m not gonna lie – that work-out seems harder every time I do it!!! Maybe because I know all the exercises and can really push hard the entire 30 minutes. It has things like power press x 20 (which is actually 60 squats with shoulder presses) and I used 15 pound dumbbells for those today!! Burpees with push-ups and up into 2 tuck jumps x about a million! Fun stuff!!!

I wanted to really push myself (I think a couple of lazy days helped me kick my tiny illness and now I’m ready to go hard again!!!) so I decided to hop on my treadmill after the HIIT. (15 degrees outside is way too cold for me to attempt an outdoor run!!!)

4 miles at 1.5 % incline 25:19 (+ an easy 2 total time 48:45)

7:48
6:32
5:46
5:13

It was hard but it felt good to push like that after my pathetic attempt outside the other day. Hopefully it will warm up and I will get back out on the road again this week!!!

Last night on the Biggest Loser, the contestants ran a 5K. Because I am a complete geek – I actually clapped for each of them as they crossed the finish line!!! I love it when they (or anyone for that matter) really dig deep and push themselves to do something they thought was completely impossible!!!

I think we all have unlimited potential – we just have to dig deep to find it and then push ourselves to reach it!!!

This guy has the right idea:

Yesterday was a big day for Hunter!!!

Hunter before braces - nice pic! — Hunter before braces – nice pic!

This morning he told me he is already ready to have them off. Ummm…..soon (like 1.5-2 years!!!). I think they make him look even older than he really is.

Happy Tuesday!!!

Kim

Cardio, Fitness, Power Moves, Running

Lessons Learned on my Run Around the Lake

January 19, 2013 Kim 5 Comments

Today for my 43 I did a power move! Super fun (and hard)! This past week, Cranky Fitness and Fitknitchick both had posts about the benefits of power moves. I love power moves but probably don’t do them as often as I should.

So, today I used my 14″ step to do box jumps. I jumped up onto the step and then

14" double step (the Transfirmer) — 14″ double step (the Transfirmer)

stepped off. I did all 43 quickly so I could get my heart rate up (soaring!!).

[youtuber youtube=’http://www.youtube.com/watch?v=BhgwmIgWnSU’]

I’m really trying to be smart as I start running again. I decided that as much as I love my treadmill and running on it, I have a tendency to run too hard on it.

I think the reason I never get bored on it is because I constantly play little games with the time and speed. When I try and just set an easy pace to run – I get BORED. The other day I decided that much as I hate running outside in the cold, I would try it.

Good news? I got to go shopping for some winter running gear!!!

Had a very successful trip! Plus, I got an armband for my iPhone 5 so I could have some music!!! All set! This morning after my 43 and downing about 32oz of water I headed out. A quick stretch:

stretching my calves/achillesAgain with the pissed-off look (blame it on the sun in my eyes!) — stretching my calves/achilles
Again with the pissed-off look (blame it on the sun in my eyes!)

And I’m off. The route I like around the lake (which I haven’t run since summer – thanks hip!) is just over 5.5 miles. I started my watch because I’m anal and even when I’m not planning to run hard I have to know my time! Here are a few of the things I learned today:

HILLS SUCK!!! (my 1.5 incline is not the same as the hills around the lake!)
My breathing is off (and loud!)
It is hard to sing while running – plus I probably looked and sounded like a complete dork (Oh, well – normal!)
The sand on the streets (from the last snow) is slippery!!!
The sand when going downhill is dangerous!!! (thankfully no falls – would have been very unhappy to get a rip in my new gear!!!)
I walked 2x for a total of 7 minutes and I’m going to be fine with that today!
I’m an idiot and was running sub-8 minute pace (explains the breathing and walking bit) – I’m supposed to be taking it easy!!!
If I hadn’t stopped and walked when I did the first time, I would have missed this:
Amazing!

This isn’t actually a picture I took (far too much trouble to get my phone out of the band) but a lady backing out of her driveway stopped and pointed out a bald eagle sitting on the lake! It was so very awesome! I wish it would have flown so I could see the wing-span but neat to see it sitting, too!
My little gloves are perfect for the constant running of my nose caused by the cold.
The sweat from running makes you really cold when you finish the run and walk an easy cool-down.
I’m going to continue to run outside (even in the winter) but unlike some of the true die-hard winter runners it has to be at least 32 for me! (I’m a wimp and totally OK with that!!!)
Over-all I enjoyed my run around the lake this morning (even though I still love my treadmill!!!).

Happy Saturday!!!

Kim

Biceps, Fitness, Running, Treadmill

I AM A RUNNER AGAIN!!!!! (Finally!)

January 17, 2013 Kim 10 Comments

Since the 43 yesterday really worked my quads, I decided to work my arms (namely my biceps) today. I did my 43 version of the traditional Bicep 21s.

First, I did 43 bottom half bicep curls (just curl up to waist height). Then I did 43 top half curls (waist height to shoulder height curls). Finally, I did 43 full curls.

[youtuber youtube=’http://www.youtube.com/watch?v=9xQv5mOw5Pw’]

(Once again, the demo is just a sample – I only did 3 of each type of curl for the cute video!!!) You can see that I used a barbell instead of dumbbells today – this is my Body Pump bar and I added a 10 pound plate on each side. I thought I might have to drop down to 5 pounds to complete the reps but I was able to maintain my form with the 10s so I kept them!!!

Screen shot 2013-01-17 at 8.06.42 AM — stop here!

I noticed in the video that my bottom half curls look like they go past my waist – here is where I tried to stop them each time. (and also where I started and ended the top half curls)

My hip was feeling fine even after I ran Tuesday so I decided to go ahead and run again today. (It has been 6.5 weeks since the DR said nothing for 8 weeks – CLOSE ENOUGH!!!)

Today I ran 7 miles in 50:35 and then did an easy 2 to cool down. (On my treadmill all at 1.5% incline.) It feels so good to really run again!!! I know that I should back off and run easier but I just love the feeling of a good, hard, fast run!!! I have MISSED it!!! And now, once again – I AM A RUNNER!!! All is right with the world (at least my world!!!)!!

Running makes me as happy as being on the beach (it is a really close call, though!!!).

I heard the funniest story on the way home from taking Hunter to school. A teacher has sued a school board because she has a fear of children and had to quit her job after being transferred to a middle school. Story here. Very odd choice of professions for someone who has an intense fear of children!! People make me laugh sometimes!!!

Happy Wednesday!!! (I have the whole day to catch up on things -now that I’m done with my long-term sub job!!)

Kim

Butt, Chest, Fitness, Running, Shoulders, Treadmill

Dumbbells & Balls & Combat & Treadmills – Oh My!!!

January 15, 2013 Kim 11 Comments

For my 43 today, I did a move similar to one that I saw on the Biggest Loser last week!!! It is one of those great exercises that uses lots of different muscle groups!! (my favorite kind of exercise!)

Start with your upper back/head on a stability ball and dumbbells in your hands (I used 8 pounds today). Do a chest press – stand – do a shoulder press- lay back down on ball and repeat.

[youtuber youtube=’http://www.youtube.com/watch?v=4dszS-yLSQ0′]

Loved this exercise – will definitely do it again!!!

After I took Hunter to school, I came back to the still sick Jordan and did the rest of my work-out. Today was HIIT Power with Les Mills Combat. This work-out is only 30 minutes but it is intense!!! (It also has 40ish burpees with push-ups and squat jumps or tuck jumps!!!) Fun times!!!

After I finished the Combat work-out I wanted to test my hip on the treadmill. I only ran 3 miles (+ 1 mile cool-down) but I felt good and pushed the last mile (even though I’m not supposed to!!!). Total for 3 miles – 20:34 – WooHoo!!! Happiness!!!

I can’t wait to start increasing my mileage!!!

Can you tell I’m enjoying my morning off? I got to sleep past 5:00 am and spend a little extra time working out – Yippee!!! I am just working afternoons for a couple of days so that the person who I have been working for can ease back in to her job (and I can ease on out).

I don’t know about where y’all live/work but here the flu and other illnesses are OUT OF CONTROL!!! Yesterday at the school I have been working at there were over 60 kids home sick (plus at least 10 staff members) That is about 15% of the school – YUCK!!!

Happy Tuesday!!!

Kim

Core, Fitness, Running, Treadmill

2013 – Off to a Great Start!

January 1, 2013 Kim 4 Comments

Even though it was after 2am when we went to bed this morning, we were still up by 8 – crazy!!! No need to sleep the day away I guess (although I think a nap might be on tap later today!).

For the 43 today, I went way back to my days as a college track coach – sprinter abs. It is similar to a crunch: keep your core contracted and move your feet and arms sort of like you are running. (maybe the video will help – my brain is sort of mush today!!!)

[youtuber youtube=’http://www.youtube.com/watch?v=nTMV5ATLrNg’]

I counted a right knee and left knee as 1 rep. This was a quick 43 but I definitely felt it.

I’m still keeping up with the 12 Days of Fitness – today was day 7!

I wore my new running outfit for the first time today!! MizFit running skirt and sports bra – super cute. (I was getting frustrated with the picture taking – hard to get a shot that didn’t make my gut look disgusting!!!)

Because last night had a lot of this:

I needed a good work-out today. Plus, I always start the New Year with a run!!! 4 weeks ago when the DR said no weight-bearing, blah……for 8 weeks I knew that would never work! I also knew that I would run today – gotta ~~sweat out the tequila~~ start the New Year right!!

Chris said – how about 1 mile? Really?!! I’ll just do 5. I did run 5 miles (on the treadmill at 1.5 incline in 40 minutes) – I am out of shape!!! It was awesome to run again – hopefully I don’t pay a high price in the next day or so! (I’m sure it will be fine!)

We had a great time last night (into the early morning) bringing in the new year with friends! I’m looking forward to a great year! I truly want to enjoy every part of my life this year – the small, daily things as well as the big “high-light” events!!

Happy 2013 – I hope y’all are all off to a great start!!

Kim

Day With KT