Tag Archives: running

Biceps, Butt, Fitness, Hamstrings, Running, Shoulders

Music and Running

July 3, 2013 Kim 33 Comments

Today’s 43 was pretty much good for my entire body!!! I did a clean & press with a dead-lift. I used my Body Pump bar with 10 pound plates on each side (I had 15 pounds/side but realized after 3 reps that I would never be able to make all 43 with proper form at that weight!).

[youtuber youtube=’http://www.youtube.com/watch?v=3QoK3fDshhs’]

I would like to really increase my weight on these but that shoulder press kills me!!!

Today’s Boot Camp was fun – I set up a circuit with 18 stations and all sorts of equipment (medicine ball, stability ball, step, jump rope, agility ladder). We did 50 seconds and then had 10 seconds to move to the next. We went around the entire circuit 2x and the 2nd time was supposed to be FULL effort since everyone knew the moves then!!! I love short little bursts like this because it makes the time go quickly!!!

After boot camp, I decided to take advantage of the incredible weather that we are still enjoying (65 at 7:00) and go for a run! I ran 5.67 (I still can’t believe that I stopped at such a random # but I was at my driveway and ready to walk!!!) in 47:23 which is 8:21 pace. Considering the issues I’ve had the past couple of months with running – I was very happy with this run (and actually felt pretty good the entire time). Now, if I could just figure out how to get rid of some of the hills!!! (seems like way more steep up-hills than down hills – weird!!)

Anyone who has read my blog for very long knows that I love running on my treadmill – it paces me, I can control the hills (or lack of hills), I can watch all my favorite DVRed Reality TV shows and I keep myself totally entertained by playing games with the speed while I run.

However, I’m trying to transition at least some of my runs back outside in preparation for my 50 miler in October!!

One thing that has helped lately is the nice weather!!! And the scenery around here isn’t too bad either – I follow the lake a lot of times. It’s nice to see plenty of other people out walking (often with dogs), running and biking!!!

But – the biggest help is MUSIC!!! I tried using my iPhone but the long cord for the headphones always drove me crazy!!

Then I bought these:

This is actually a Sony mp3 headphone and it is awesome!! It came with 3 different sizes of earpieces and the small ones fit perfectly in my ears (without hurting them – a small miracle!!) and they don’t slide around at all. The only downside I’ve found is that when I sweat (a LOT when I run), having the earpieces in my ears on top of the sweat makes my ears feel all stopped up but now that I’ve used these a couple of times it seems to be getting better.

I love this little device!!! Having some tunes while I run helps keep me entertained and sometimes the songs even motivate me a little. Like today – the song that came on during the last 1/2 mile (I just have my play list on shuffle!) was old school – Salt n Pepa – Push It!!! (college day memories!!)

Now I’m not stupid (I know what the song is about) – but today I used the words to “push it” harder and finish my run with a sprint!!

And, of course, there are plenty of songs that come on that I feel the need to sing along to! Probably not a good thing since my ears are semi-stopped up from sweat and who knows how loud I end up singing and it’s a given that I don’t sing in tune!! I just figure it is adding to the workout challenge because it is pretty hard to run and sing!!!

Some of the tunes that I enjoyed (and anyone within hearing distance) today while running:

Rockin’ the Beer Gut
Redneck Woman (Gretchen Wilson)
Play that Funky Music (Wild Cherry)
It’s Tricky (Run DMC)
If I had $1,000,000 (Barenaked Ladies)
Sin Wagon (Dixie Chicks)
Single Ladies (Beyonce)
Chicken Fried (Zac Brown Band)
and of course, Push It (Salt n Pepa)

See why I feel the need to sing?!

I think that the Sony mp3 might be a good giveaway for me to do later this summer!!! (look for it around the time school starts – mid August here!)

What are your favorite running tunes?

You can tell that I’m pretty old school – I don’t think any of my favorites are very recent – many are from previous decades!!!

Happy Wednesday!!

Kim

Core, Fitness, Plank, Running, Shoulders

Sometimes Technology Is Scary!

July 1, 2013 Kim 50 Comments

Today I did a move from Insanity Asylum for my 43. I used my super cool agility ladder

I like it more now that I'm not doing Insanity!! — I like it more now that I’m not doing Insanity!!

and did a moving plank with alternate shoulder taps. Down the length of the ladder and back = 1 rep. Before today, I had never done more than 6 in a row of these so 43 was brutal!!!

[youtuber youtube=’http://www.youtube.com/watch?v=qOasmK0Nquc’]

Besides the fact that I was in plank forever, I’m pretty sure I will have bruises on my shoulders from slapping them so many times!!! I don’t know why I thought that this would be a good 43 – it was fine for about 10 reps and then it was not fun anymore!!!

Now that we are back from our quick TX trip, I am back to teaching my early morning Boot Camps. Today we did a workout based on the idea of a WOD (from CrossFit) – except we did 7 different ones – for 5 minutes each! It was AWESOME!!! The 45 minutes went very quickly!

I decided to go for a run after boot camp because it was so nice out (about 62). This was probably the best run I’ve had in awhile!!! I was shooting for 8 minute miles – 3.5 miles in 28:10 (pretty close to pace!!) + 0.5 mile cool down. Considering that the entire run was full of hills, I feel good about this run – FINALLY!!!

I love lots of things about modern technology – iPhones, laptops, iPads, digital cameras, Skype, texting……

But, there are a few issues about all of the above that sort of bother me.

1. Visiting face-to-face is almost becoming a thing of the past. One of the best parts of my trip to TX was the time I spent just hanging out with my Poppa. I left my phone in my purse and just enjoyed the time with him without any distractions. It was AWESOME!!!

2. We are dependent on our phones!!I know that I’m not the only one who has left my house and then turned around to go back because I forgot my phone!!

3. We can interact with anyone anywhere at anytime. This is the thing that, while I enjoy all of my interactions with other bloggers all over the country (and a couple of other countries) – can be the most scary. The reason this scares me is that I’m not the only one in our family who has access to all of the modern technology and the ability to interact with others.

My boys play games (Minecraft!!!) either on the computer or the XBox and I guess there are chat/instant message boards that anyone else playing the game at the same time can join in and see.These little chat boards don’t bother me too much but hooking up with different people and skyping them – totally creeps me out. (not the face-time skype, just the messaging kind)

I told my boys that just because someone says they are a 15 year-old girl doesn’t mean they really are. And, when someone starts sending you creepy messages, it is never a good thing.

When I was their age, I knew the people that I went to school with and saw in person – that was it. Now, you can “know” lots of people that you will never see in person and that can be a good thing or a really scary thing!

Has anyone ever had a bad experience with a cyber “friend”?

Happy Monday!!

Kim

Core, Fitness, Running, Treadmill

The Gift of Time

June 27, 2013 Kim 44 Comments

For my 43 today, I made use of the hotel fitness center again. I used one of the stability balls and just did a crunch with my feet on it – pretty simple and basic!!

Since I worked out before the boys got up, we just went back in to take a couple of pictures. I’m sure the guy lifting weights at the time thought it was pretty self-indulgent or something – OH, Well!!!

I hopped on the treadmill again today. It wasn’t spectacular but it was SO MUCH BETTER THAN TUESDAY’S RUN!!! I ran 7 miles in 58:23 and then did an easy 0.4 to cool down. (I wanted to do a half mile cool down but the treadmill shut off after 65 minutes!!)

Yesterday we were back at the ranch!!

Jordan and Hunter ended up spending the day with my Aunt Jackie. They went to Abilene with a long list of errands (6 hours worth including driving time). I think all 3 of them, but especially my Aunt, enjoyed the day. The boys were big helpers – lifting the vacuum into the truck and out, schlepping 5 gallon drums of paint, moving wire….fun for all!

While they were out taking care of stuff in the heat (102), I stayed at the ranch with my Poppa. It was a great day!!! We talked about all kinds of stuff – I’ve always enjoyed hanging out with him (and my Mema when she was still alive). The stories that Poppa has are amazing.

Because he’s 98, he has very definite view on things and has no problem expressing his opinion. Even though we don’t always have the same view point on things – I love every second spent with him.

For our lunch, I made a pretty great tuna salad (gotta brag cause it was good!!!) – no pictures because blogging and technology are one of the differences we have so I decided to just enjoy lunch!! But….it was GOOD!!!

tuna
chopped dill pickle
chopped Kalamata olives
chopped grape tomatoes
chopped avocado
tiny bit of mayo to bind everything together

We both ate it with crackers and lettuce – perfect.

But the best part of lunch was the prayer that Poppa said before it. He prayed for me and about me and it was everything I could do to not cry. It was such a simple thing for him but meant a lot to me!!

We have one more day (today) to visit with my Poppa and Aunt and I’m excited to go back to the ranch. I have treasured every second of this TX trip!!!

Has anyone ever prayed specifically for you (while you were listening)? Did it affect you?

Happy Thursday!!

Kim

Fitness, Running, Treadmill, Triceps

The Simple Life

June 25, 2013 Kim 27 Comments

Today I did my 43 in the hotel fitness room. I used a bench and a stability ball to do triceps dips.

lower - butt close to bench — lower – butt close to bench

These pictures were long after I did the actual move. I went down to the fitness room before the boys were even stirring around!! I did have to take 2 short breaks to stretch my triceps while I was doing the 43. I might be sore tomorrow!!

I ran on the small treadmill in the fitness room. It was an AWFUL run. I never felt like I settled into my breathing and I just felt sluggish the entire time. I did 6 miles (plus 0.4 miles cool-down) but they were really slow. I ended up getting through this run 1 minute at a time!!!

Yesterday, the boys and I spent time with my Poppa and my Aunt at their ranch. I always love the time I spend out there because it is so peaceful!!

around the house - plenty of flowers, tractor mailbox and a TX walkway — around the house – plenty of flowers, tractor mailbox and a TX walkway

We usually spend time on the front porch enjoying the view – but yesterday it was too windy for Poppa to sit out there so we spent time inside with him.

The boys did make their trek up the “mountain” to say, “Hello, Texas.” This is a tradition that started when Jordan was 2 and the little hill really did seem like a mountain. He climbed up (with Chris) and then turned around, waved and shouted his greeting!! Now, the boys can climb up – wave and yell and climb back down in about 5 minutes!!

The boys rode around for awhile with my Aunt – checking out the new fence and just enjoying the land.I always feel like I’m experiencing a return to a much simpler life when I’m at the ranch. That bottom right picture is a swallow’s nest – it looks like it’s made out of rope but it is actually mud!!!

We will spend more time at the ranch this week visiting with my Poppa and I am looking forward to more “simple” days!!! I didn’t take my laptop, left my phone in my purse and just enjoyed the place and the people that I was with!!!

In the mornings and evenings I enjoy our time at the hotel – swimming for the boys, mindless TV, happy hour, time on the laptop!! But, during the day (for the next couple of days), I’m going to enjoy every minute that we can just hang out and live a SIMPLE life!!

Happy Tuesday!!

Kim

Core, Fitness, Running, Treadmill

My Running Story

June 23, 2013 Kim 36 Comments

Today’s 43 was one that I got from Nellie at Brooklyn Active Mama. Every Wednesday she features a new exercise (and she has had some great ones!!). This past week she had dumbbell reaches as the move and since I had never done this exact move I decided to try it.

This is a move that isn’t about speed – it’s all about control!! It will work your core, hamstrings and shoulder and, because I did all 43 reps on one leg before switching side, I also felt it in my standing hip!!

The move is similar to a single leg dead-lift. You hinge from the waist, pick up a dumbbell from the floor in front of you (I used 5 pounds), stand while bringing knee up and pushing DB overhead, then hinge back down and put the DB on the floor before standing = 1 rep. The video shows the move much better than I can explain it!!!

[youtuber youtube=’http://www.youtube.com/watch?v=czvX9Dne_RY’]

This move took awhile to complete because it is supposed to be slow and controlled!! And, you know that I had to do 2 sets of 43 so that I can try to stay semi-balanced!!!

I also ran – 4 miles in 25:37 + 0.5 miles cool down. Nice to run again!!! Today I stayed on the treadmill because it was super early and I hadn’t told the boys I was going out.

I started running when I was 15 – my sophomore year in high school – go Eagles!!! For the record, that means I’ve been running for 28 years!!!

I signed up for track/athletics as a class for the entire year but I really thought that I would just hang out in the fall and wait for track in the spring. I had big plans – I was going to run the quarter mile!

The track coach convinced me to go ahead and run with the cross country team. I agreed even though I had no idea what cross country was!!! The first day of practice, we just had to run to a nearby park and back – 1 mile. I had to stop and walk 3 times!! But, I stuck with it and by the time we went to our first meet, I was the top runner on our team!

By the time track season came around, everyone knew that I wouldn’t be running the quarter mile – I ran the 2-mile and the mile. And, it turned out that I was good at them!!

I ran all through high school – cross country and track were the best part of high school for me – I never missed practice or a meet no matter what!!! I had several injuries (Achilles tendonitis, torn calf muscle and stress fractures in both tibias) but kept running!

I received several different offers for college track scholarships and eventually settled on Wayland Baptist University in Plainview, TX. During the time I ran there, we were

Running on a scholarship changed how I felt about running – it became a job instead of something that I loved. At the end of my junior year I gave up my scholarship and ran my senior year just because I loved it. As a result, I had my best seasons ever (CC, indoor and outdoor!).

I continued running after I graduated from college. I ran road races almost every weekend when I was in Grad school (in southern Alabama) – 5Ks, 10Ks, a couple 8Ks and a half marathon (my favorite distance).

After grad school, I coached 2 years at Wayland (I was the distance coach)! This was so much fun!!! I ran with the team every morning at 6am and did all of the distance runs with them. Some days I even got to get back on the track and do speed work with the athletes!!!

After leaving Wayland, I continued to run and do races occasionally. I ran through both of my pregnancies (Chris kept telling the DR that I was running too hard but….).

When Hunter was about a few months old, I decided to sign up for a marathon throughI was going to run the Disney Marathon (January 2002). I did all of the fund-raising and 2 months before the race I started having hip pain to the point where I could barely walk. It turned out to be a stress fracture in my right hip. (My orthopedic DR wanted me on crutches but that was impossible with a 7 month old!) I spent 6 months not running and only doing minimal walking.

As a side note – I had trained for a marathon in college (Dallas White Rock) and ended up sick with bronchitis and a sinus infection the week of the race so I didn’t run that one either.

After I started running again I decided to just run for me and not to race. Even at that, I have had 3 stress fractures in my right foot and 1 stress fracture in my left hip in the past 10 years.

I added in weight training and lots of cross-training after I turned 35 (YIKES – 8 years ago!!) and that has made a huge difference in my running. I can’t run every day but I’m running stronger and faster now than when I was a college athlete!!!

I have done lots of mega runs (usually on my treadmill). I have done distances of 30, 50 and 35 miles in previous years during the Relay for Life (I’m usually our team’s designated walker/runner). 3 years ago, I did 60 miles in 2 days (I did it virtually with a group who did the Susan G. Komen walk in Dallas). I started my birthday runs (running my age on my birthday) when I turned 42.

About a month ago (after I had my veins stripped) running was hard, I didn’t enjoy it and it hurt a lot. I decided to take a little running break because I never want to hate running. Now, my break is over and I’m ready to run again!!

Good thing since I have my first ultra in 4 short months!!And that is my running story (to date) – can’t wait to see what the future holds for me and running!!!