INsAnItY

We did Insanity in Strength Training class tonight. That's right Insanity! The crazy guy on those info-commercials. It was tough and I was not in the mood to do crazy jumps, squats, lunges and all at a super crazy fast pace. Night time is not my workout time.. it's my down time. I want to sit, relax and wait for morning.

After this insanity video workout, we did a 40 minute weight workout, shorter reps 8 and 3 sets but heavier weights. I got a good workout.. I feel  it now. Wonder how my body will feel tomorrow??

I did like the heavier weights and less reps. This might work better for my morning workout since I really don't have much time. I need heavier weights! That's it.. Starting tomorrow!!

My day was crazy busy.. that's always my Thursday. Nope.. never got out and ran this afternoon even thought I really wanted to. It was a nice 50 day and the sun was out... A little breezy but nothing crazy.. What I did do instead was to sleep. I tried to study a bit for next weeks test but instead I fell asleep.. Hopefully, I'll sleep tonight..

Off to read.. hoping my legs feel like running tomorrow.. I am going to run.. Treadmill day.. I miss running and feel like I am losing it.. Cross ramp just is not the same but I'm sure it will help with hills as it's all up hill on that thing.

I'm trying a new Cardio program.. 5, 4, 3, 2, 1, 5....

Start off with 5.... warm up at 5.0.. to 6.0, 4 min at 6.5, 3 min at 7.0 and 2 min at 7.5  1 min 8.0, then cool down back at 6.0 for 5 minutes..

Plus, I'm adding in studying for my test.. memorize.. Should keep my mind off looking at the clock on my rest time.. We will see how it goes..

The Sun!

Thankfully the sun is out once again! It's been quite a few days that we've had no sun shine and I needed it. November according to the weather people is the gloomiest month of the year.

Thursday (today), happens to be my busiest day of the week. I have class two times today and I have to work all morning and part of the afternoon. I also would love to find the time to run outside, 4 miles, since it's going to be one of those few and far between 50*F days. I will be tired after working, then have to go back tonight to do resistance training. This was one of my goals.. to start running more miles and add in more resistance. I need to start with at least 1 day this week and today is the day! I've  put on 5 pounds of candy weight. Feeling not so great about that! Time to run that off!!

I made a decision to take one class this winter. I'll do the hands on Practicum. That means I'll have to find a Personal Trainer to work with that will allow me to follow them around and help with clients to gain experience.  I might look the Grove, because I like the idea of doing the Aqua classes or maybe a swim instructor instead of weight lifting?? I would also like to take CPR/First Aid but not sure if it's offered so I need to look into that. I've laid out a school plan for the winter and fall.. I decided to not only get my Personal Training Cert but a group cert too. I could also continue and get an advanced cert but this time I need to take one class at a time to stay focused on work too.

I'm not in any rush to finish up my certificates as I need time to figure out what I'd like to do with it. Ultimately, I think Steve and I would like to own a gym in a free standing building. We see Florida as an option.. maybe?? Any where warm!! It's a lot of equipment to invest in.. but I can be the personal trainer, so no need to pay anyone else to do that. Plus, It's something we can do into our old age! A lazy person's option to owning a business. Sell the house after the kids leave for school and down size.. invest in our future.. our future income.. Something to think on... Plus, we still can continue our existing business which brings in income.. time to get moving and planning...

Design Workout Program..

It's time to design a workout program...

Current workout
Cardio 
Cross ramp 60 minutes = 6.0miles (M-F)
Saturday & Sunday run outside varies (4 to 7, 7, and 8 miiles)

Resistance Training:
Weights 15 minutes M-Saturday (6-days a week) with 1 day of rest.
Abs.. 15 reps, 1 set, front,  R-T & L-T
Leg lifts (abs) 15  reps - knees bent, 15 reps - legs straight (1 set)
Dumbbells, 12 lbs flys 1 set- 15 reps, Each arm triceps 15lbs 15 reps (1 set) Rt & lf sides
Back stretch, 130lbs.. 20 reps, 1 set
Triceps pull down 40lbs, 15 reps, 1 or 2 sets

What are my workout goals?

1. To get faster at races (1, 3 miles)
2. Build endurance to run another 1/2 marathon
3. Lose weight.

M-F in the mornings I only have 1 hour to do cardio and 15 min resistance (keep same)

New workout plan: 1 week, 2 weeks.. (3 & 4 weeks increase to 4 days a week)
Can add in 2 or 3 (Monday,  Wednesday) days a week of afternoon/evening running on the treadmill for 30 minutes to build endurance and lose weight (burn more calories) plus, add in 15 more minutes of resistance 3 days a week.

Treadmill workouts for 30 minutes
1,2, 3,4, 5 plan

Cardio warm up 5.0 - 5.5 mph for 5 minutes, 4 minutes at 6.0mph, 3 min at 6.5mph, 2 min at 7.0 mph and 1 min at 8.0mph,, then back down to 5.5/6.0 repeat.. 30 min total..

Running at a faster speed (any thing above 6.0mph) adding in more miles slowly..

Weights.. lift with 15 lbs and increase #of sets to 2 or 3. (same workout) add legs too! (Thursday will still be my 1 hour of resistance at class until December)

No plan.. no sticking with exercise! Bottom line.... HAVE A Workout plan.. Make it your todo list and cross off every little baby step every day until you accomplish the whole thing!

Drizzle...

A drizzle kind of morning.

 That's okay.. I run in the gym.. it's nice and dry. I've been running without my ear buds lately because what do you know?? The gym actually has a better mix of songs then my Ipod. I was happily running along and here comes this old guy taking the machine next to Steve. He proceeds to snort, cough and do other weird noises for the remainder of my 15 minutes. Gross... Steve said he does this all the time. See what I was missing being tuned out and listening to my Ipod.. Wonderful...

Which brings me to the topic of those that have and have not.. That is.. have a treadmill at home and those who do not! I see a lot of treadmills in the corner of peoples rooms folded up, gathering dust. Sometimes they are re-purposed into clothes hangers and a place to store boxes and toys on too. Some people actually do use their treadmills every day. I have to wonder.. how they find the motivation to keep running, when no one is around to keep them honest. It sure would be easy to just  look at the thing.. walk on by and sit on the couch or go back to bed. They probably are able to keep running at home, because like me.. they need to ... they want to...

I'm really sick of...

This web page being micro or nano... I need to figure out how to make it LARGER!!! Where is the magnify to 100%??

I'm sick of running indoors... I really want to be outside
I'm sick of it being dark in the mornings.. I want it light so I can run outdoors. ...
I'm sick of homework... I want to be done with classes..
I'm sick of being bored at night.. it's too dark to be outside after 6pm
Sick of computer problems!!! Ugh!!!

Thinking of Hiring a Running Coach?

Thinking of Hiring a  Personal Training Running Coach?

Getting started is the hard part. Remaining motivated is harder. You can't underestimate the value of having a mentor and someone to kick you into gear and keep you running.

Whether you want to train for a 5K or a marathon, having a sound training plan and the support of a coach can be invaluable. As your soon to be ACE-certified Personal Trainer Running coach, I will be available for online or in-person coaching. Here is what's included:

•  A 1 time free Initial  40 minute consultation to determine personal goals, fitness level, lifestyle, health/injury concerns. Plus on-going e-mail communication and weekly goal check in’s.

• A customized training program exclusively designed to take into account your ability, fitness level, goals, and training history with a focus on both immediate and long term success

• Availability of my coaching for ongoing and unlimited training questions/concerns via phone, email or text

• Monthly sit-down sessions (by phone with online clients) to evaluate progress, tweak your training plan, answer questions, etc.

• Stretching demonstrations and/or descriptions with pictures

• Running tips and advice in my Run your buns off blog

• Feedback and adjustments to your training as needed (program can be adapted based on how you do with the training plan)
• Race strategy sessions
• Goal setting sessions
• Nutritional/fueling consultation

Cost:
Option 1: Training Plan.  Free initial consultation, I will create a customized plan for you based on your goals and current level of fitness. This is a plan only option. There will be no ongoing coaching, but there can be minor plan modifications if needed. $80.00.

Option 2:  free initial consultation, The Monthly Plan. I’d put together a plan to prepare for your event, 1 month at a time. At the end of each month we’d get together (by phone or in person) to go over the previous month, and plan for the following month. This option doesn’t allow for a whole lot of modification to the plan and costs $75 per month.

Option 3: Personalized Monthly Coaching- in this option I’d plan your workouts 2-3 weeks at a time but we’d have communication weekly (or more) by phone or email allowing me to modify the plan as necessary. Your feedback allows me to further tailor the plan to your exact needs. This option costs $100 per month.

For online coaching, take 10% off of above prices.

Workout..

A start of a new week.. a new running week, a new work week.. and a new week #46 in recording my running workouts.

Last week was another average mile kind of week. 43 miles with only 6 of those miles outdoors.

It was daylight savings time on Sunday but you really can't appreciate the extra hour of sleeping in until Monday morning. I'm just not sure that extra hour helps. I felt kind of un-motivated to run on the cross ramp today. Maybe that's because I had such a nice outdoor run the day before. I was wishing it was daylight and I was able to run in the woods.

I do notice when I run indoors. I try to distract myself as much as possible from thinking. I listen to music, watch TV.. try not to think too much and avoid those awful political ads!

Some days I hate having to workout.. well, not really.. I just don't like that it feels hard the first 30 minutes and the last 5 minutes.

I need to get new music as I'm finding myself not even bothering to listen to my Ipod in the mornings.  Seems the gym has better music playing. Plus, Steve and I can chat a bit.

What do I need to do to make working out more fun??

1. run with others
2. run outside
3. do another fun activity (figure out what that is!! Rock climbing, swim?)

I think this gloomy November weather has me feeling a bit blah.. I need the sun. It was out for an hour while I ran yesterday and that really helped. Where is it today? I just feel like crawling back in bed with a book.. might just do that.. study and read in bed today..

There goes my computer again.. I have micro font.. my computer keeps minimizing the page so much that I need to get a magnifying glass out soon just to see what I'm typing. Nope.. can't figure out how to make it bigger but something I accidently touch makes it smaller and smaller..

Trail Run

I ran with a friend from school today on the trail around Lebanon Park. The same trails I ski every winter but we ran it in reverse. Now that I know I can run those trails and what to expect, I'll run them again. It was nice.. love the dirt path and nature all around. It made for a nice run.

It was also my 2nd time running with someone other then in a race. She is about the same pace as me, but maybe somewhat faster. Which is good. She also is all about stopping, checking the maps then running on. I never allow myself to take walk breaks but it was good. I need to do more of that because it really does refresh you and gives you more energy to run longer.

Time also passed quickly with someone to run with. I enjoyed the hour long run with company. It was great to make a new friend and have someone to run with on occasion. While we have different running goals, hers more to compete against herself then others but likes to do half marathons and even full.. I'm more in it to win in my age group but also to better my own time. We both now are thinking of doing a dual-talon or even a tri in the spring. Its nice to know she also is new at this and it might be nice to do it with a beginner too! We can help figure it out together.

Running is one of those solo things to do.. While it's nice to have someone to run with, its also nice to run alone. A good balance.

Goals.. I know I have some?

Where are my goals? We are reading a chapter in Sports Psych about goals. So far this is the chapter I'm most interested in reading about.

I do have goals, but a lot of the time I lose site of them. It's easy to say I want to lose weight and come up with a plan then to not follow through. Maybe Goals are kind of like a diet.. when you say Goal.. it's like saying diet and how long does anyone really stay on a diet? It has to be more of a life choice. Choices you make. To eat another slice of pie, to exercise or sit on the couch. To eat veggies and fruit or to down another slice of bread or cake.

I need to look at goals as how I want my life to look like. If I see me being healthy and that includes eating less or just really concentrating on eating veggies and fruit if I'm hungry instead of grabbing what ever is easier. Those are the goals I need to set and change for me.

No this idea of mine was not in the book as far as I know.. I have not read enough. I just know saying the word goal, writing it down is as good as forgotten. I need to do what I did when I lost weight. Just make it a life changing choice and stick with what works.

I don't think of exercising as a goal I need to accomplish every day. I think of it as something I need to do and want to do to maintain my fitness level, and maintain my weight. Ultimately it is a goal..an accomplishment.. but like a diet.. I want it to stick not be something I do for a few days and say great! I accomplished my goal, Now I don't have to do it any longer.

So what are my goals...or life changers..

Run the T-day race 1.3 miles with my kids..
Add in afternoon exercising this winter.. x-skiing
Eat more veggies and fruit.

Discovery...

I've discovered the foam roller! Who would have thought!!! Runners have tight "I, T" Bands along side their legs and tight hamstrings/Quads. You lay on this hard roller and go over it until you find a spot that hurts, hold it for 10 seconds and find another.. It hurt,s but feels good. I felt loser and felt more stretched just after trying this foam roller. It's great on the back, sides, glutes etc.. I have to get one..

Steve was not sold on this foam roller until I had him try the one at the gym. Now he's a believer. Off to the sporting goods store we go today.. Can't wait to see changes in how my legs feel in a week, month etc..

2 years ago.. I started working out.. 3 days a week at the gym and now every day.. 7 days a week. I lost the 50 pounds, started working out to maintain and I've done just that! I've been recording my workouts in my fitness book for 45 weeks now.. I've made huge personal goals. Done things I never thought I would, ran races, came in 1st place, ran a half marathon, biked, skied, mountain biked, gone back to school, worked out every day, run outside for miles, eating more fruit and veggies..

What's next?

More races, more eating healthy, continuing to go to the gym, continue to attend class/school to get a certificate in personal training, continue to push myself towards new goals and get out of my comfort zone. Figure out what I love in life and go after it. I can do anything I set my mind to! I've proven it! I can and will do it!!!

It's time to discover what you can do! Go after your dreams.. think big.. and just do it! Don't wait!!

Win.. Win..

I've had a few people lately tell me I'm too competitive. I am not sure what's wrong with that?

I use to be a competitive swimmer, so I have that urge to do well and win. Running is the same thing. If I have a chance to win.. I'll try my hardest to do it.. I don't want to disappoint myself or anyone else (I don't think my family really cares one way or the other). I also want to win because I love it. I love being 1st. I love those trophies and metals. It all confirms to me to keep going, keep running because I'm doing something right and I'm being rewarded for it.

Don't assume I don't want to run with anyone slower then me. I actually like running more. Why? I like it because I'm able to slow down, think of something other then me.. and it's nice to have company. I don't care how slow they go.. just get out and run. I have plenty of other opportunities to run fast, slow or not at all. It's not all about running fast.. I want to enjoy the run too.. So don't be afraid to run with someone that runs a lot.. they can always run more after your done running with them... It's not a waste of time, any time you go out. Sometimes it's more like a rest day to run slow.  We all need those but it's hard to do..

okay.. enough for today.. off to study for a test.. then to go lift weights..


Test Update: Perfect Score!!! 100%, A+....

Life is good when you work hard for what you want!!