Tag Archives: running

Biceps, Fitness, Running, Shoulders, Squats, Treadmill

Tonight is one of my Favorite Nights of the Year!!!

March 9, 2013 Kim 14 Comments

Today’s 43 was another combo move!! This move is a big part of Les Mills Combat – HIIT Power. I decided to just make the move my 43 instead of doing that workout today because I wanted to run!!

So, the 43 was a squat with a bicep curl – stand with a shoulder press – squat when you bring your arms back down = 1 rep. (not as confusing as it sounds, I promise!)

[youtuber youtube=’http://www.youtube.com/watch?v=pkglXEZuZug&feature=youtu.be’]

Today I used 15 pound dumbbells and by the last 15-20 I was working really hard!!! (And, again – I don’t know why my videos are coming out so dark when I upload them – gotta work on that!!!)

I ran for the 3rd time this week!! I rarely run more than that in a week anymore – body can’t handle it. Good week – 3x – almost 30 total miles (counting the cool down ones!).

Today was a fast, hard 8 miles at 1.5 % incline in 48:38 with an easy 2 to finish for a total of 82:00 minutes. Next Saturday I have a big run planned – can’t wait!!!

This night has marked one of my favorite times of year for as long as I can remember!!

Growing up I loved when Daylight Savings time started because it meant that we had an extra hour to play outside before dark! We used to spend hours outside when I was a kid. Sort-of different with kids now! I’m pretty sure that kids today could care less about the time change or an extra hour before it gets dark – different world!

Now, I love the change to Daylight Savings because it means it is almost spring!!!

And, we all know what comes next…….

Do you like the change to Daylight Savings Time?

Happy Saturday!!

Kim

Core, Fitness, Running, Treadmill

Stress – How do you Cope?

March 6, 2013 Kim 18 Comments

For my 43 today, I used a move from Ab Ripper X (one of the P90X programs). I did the “scissor” move. Lay on your back with your left leg extended a few inches off the floor and your right leg pointed straight up.

Hold this for a 5-count then smoothly switch leg positions and hold again.

Like Tony Hortonsays, “Scissor – get it?” (he’s a goof but I guess he provides some laughs while kicking your butt!!)

Anyway, I did the scissor move to work my abs (hip flexors, too) as my 43 today.

I just recently ordered (and received) my first pairs of compression socks. I wore a pair the other day after my run to see if it helped my Achilles. Today I decided to try them out while I ran.

BTW – if you look really closely at my shirt you can see it is from a race on March 27, 1993!!! The Azalea Trail Run in Mobile, AL – during my grad school days. Doesn’t everyone have shirts that are almost 20 years old???

Time to run!

I’ve already mentioned (more than once) that I LOVE my treadmill!!!

I did a hard 10 miles at a 1.5 % incline followed by a much easier 2 miles with steeper incline (maxing at 30%) for a total of 93:00 minutes.

So, I’m not sure how I feel about the compression socks. I have had them on for about 2.5 hours (including the run) and they completely cut into the top part of my calf. I don’t think I could go up a size because the heel fit is good and they are almost too long as it is. Anyone else have this problem with compression socks?

I’m a ~~little~~ lot stressed right now. I have a huge test tomorrow (ACE Personal Trainer certification) and I don’t feel remotely prepared. The sad part is, I used to know all of this stuff (and I’ve done this test before – I just let my certification completely lapse so I have to start over). My masters is in Sports Medicine – unfortunately that was almost 20 years ago and I’ve used very little of that information in the past 15+ years. I spent hours studying yesterday and will do the same again today but there is so much to learn and remember!!

I try not to get stressed about things but sometimes – WHEW!!! Last night I didn’t think I would ever fall asleep – I kept thinking and thinking and thinking… I figured a good hard run would help clear my head (so I can muddle it again in a few minutes!).

How do you cope with stress?

Happy Wednesday! (I’m off to study!)

Kim

Core, Fitness, Plank, Running, Shoulders, Treadmill

Too Busy for a Deployment – Thanks Anyway!!

March 4, 2013 Kim 25 Comments

For my 43 today I borrowed a move from Fitknitchick. On Friday, she had a really great circuit that she shared on her blog. I just took one of the moves from it and turned it into my 43.

The move is an elevated plank knee-in. You start in plank except your feet are on the wall. The higher your feet, the easier the move will be. I tried (key word being – tried!) to keep a level plank because you know I love a challenge! From that crazy position, you alternate bringing your knees in to your chest.

[youtuber youtube=’http://www.youtube.com/watch?v=adPwOI7pVWA’]

I counted a right knee & a left knee as 1 rep. I’m not gonna lie – this was a HARD 43!!!

Then, I did a bit of Les Mills Combat – Combat 45. I know that the other day Combat 60 Live was my favorite but today this one is my fav!!! I love some of the jumping kicks in this one!!!

I decided to test my Achilles on the treadmill today! I ran 5 miles with 1.5% incline (6:15 pace) – with an easy mile after to cool down. I’m not hobbling right now so hopefully the week without running helped!!!

About the time I finished my run, Chris sent me a text about an upcoming deployment. I’m pretty used to this kind-of thing by now!! However, he said they need some crews.

Ummmm……HELLO!!! I’m running a 50 mile race and you are supposed to be the head of my road crew!! Then we have Jordan’s birthday and stuff…..Can you just tell them we are kind-of busy?? Nope!!

Deployments – what can I say?? The best part of a deployment?

Coming home!!!

Oh well, several months to get it all worked out!! In the meantime – gotta make every minute count!!

Happy Monday!

Kim

Calves, Fitness, Running, Stairs, Treadmill

Pure Joy

February 19, 2013 Kim 5 Comments

Today’s 43 worked a muscle group that I rarely spend much time on – my calves. I guess I just assume that running and plyo work is enough for them. (Weird, cause I use to always add in calf work.)

Anyway – I did calf raises on my bottom step (on a separate note – I really need to vacuum the stairs!). I held 15 pound dumbbells for added weight and tried to work all angles of my calves. I did a set of 43 just straight up and down:

I really tried to focus on holding not just the drop portion but the raised portion of each rep.

up - this is the real work! — up – this is the real work!

Then I turned my toes out for a set of 43.

A third set of 43 with my toes in.

Then I thought I might as well go ahead and really work my calves to fatigue by doing each leg by separately. (For these, I held one 15 pound dumbbell in the hand on the same side as the leg I was working.)

43 on the left leg.

Final 43 on the right leg.

Yikes!! I really should start doing these more often. I think it would help my problem Achilles a lot!! The hold at the top of each rep is where the true burn comes in!!

Today was a Les Mills Combat day – HIIT Power. 30 minutes of high intensity strength and plyo moves. There was a brief moment during the last segment where I questioned why I was putting myself through such ~~torture~~ ~~pain~~ an intense work-out. Then I remembered – I LOVE IT!!!!

Since the work-out was short, I decided to get in some extra cardio – Hello, treadmill!!!

Today was maybe the best run I’ve had since sometime last summer. Not because of the speed or distance – it just felt so great!! I felt like I was running simply because I LOVE it.

Such a great feeling!! I ran 6 miles (41:38) and then did and easy 1.5 to finish an hour of running. I don’t know what was different today but I will take it – Pure, 100% joy from the run!!!This babies expression sums it up beautifully!!!

Happy Tuesday – I hope your day has a great deal of true joy!!!

Kim

Fitness, Lunges, Running, Treadmill, Triceps

A Big Dose of Fun Friday – just the thing to cure the February Funk!!!

February 16, 2013 Kim 3 Comments

I don’t know what I was thinking when I picked my 43 today!! I dug out my Tae-Bo bands:

Sometimes I forget about these but they are really cool. You can see the loops that slip over your feet and they have 1 pound weights that you can take out if you only want to use the resistance from the band itself.

For my 43 I left the weights in! I did a triceps extension in a static lunge (why I thought I should hold a lunge while I did 43 of these I don’t know – cause you know I also had to do 16 wall-sits today at 1 minute each!!!

bend arm - elbow still! — bend arm – elbow still!

I know this seems like an easy 43 but the resistance tubing is no joke!!! And, 43 reps (or even 10) is something you will definitely feel!

You know I can’t be unbalanced, so I switched sides and did another set of 43.

For the rest of my work-out today, I decided to run. This week I have done a long run and a short easy run so today I decided to do a hard run. I kept the treadmill at 1.5% incline and did 6 miles in 30:50 + 2 cool down miles.

It felt good to get in a hard-paced run but I am really trying to keep my focus on just putting in the miles. I think that between now and mid-October (50 mile race) I will spend more time working on nice easy runs and even some long runs that have a run-walk pattern to get my body used to that. I’m also focusing on making my legs as strong as possible (wall-sits, static lunges…..)

Yesterday was truly a

Hunter and I met a friend of his, Zach, and his mom, Renee (who is a friend of mine) at one of my all time favorite places –

We ended up hanging out for 3.5 hours – catching up on each other’s lives while the boys entertained each other!! At one point we moved into the cafe and ate lunch (they have great sandwiches). Fun times for sure!

Yesterday evening, Chris and I went out with friends. We met up with 7 other couples for dinner at a Mexican food place which means – Margaritas!!!Then we all headed to the theater to watch Identity Thief. I haven’t laughed that much at a movie in a long, long time!!!

[youtuber youtube=’http://www.youtube.com/watch?v=uO12W35DpsQ’]

After the movie we talked about going somewhere for a drink but figured every place would be too loud for conversation so we just invited everyone over to our house for awhile!! So much fun to just hang out and talk!! (no pictures – just fun)

It was a great day and the perfect cure for