Tuesday, June 10, 2014

May 26th - June 1st

Monday:
5 mile run
10 mile bike

Tuesday:
1000m swim

Wednesday:
2 mile run
40 minute bike

Cx works

Thursday:
1400m swim
5 mile run

Friday:
2 mile run
30 minute Body Pump Express

Saturday:
Rest

Sunday:
8 mile run

Total miles for week: 20
Total miles for 2014: 320


June 2nd - June 8th


Monday:
1 mile @ 7.0

3x6
Assisted Pull Ups

3x10
Dips
Hammer Curls (15 lbs)

Tabata
Kettlebell swings

3x10
Bicep Curls
Overhead Press
Bicep Row

3x10
Deadlift
Bench Press
A Press
Chest Fly

CX Works

Tuesday:
5 mile run @ 10:05/mile
1100m swim (8x50m sprints)
40 minute bike

Wednesday:
1600m swim
CX Works

Thursday:
8 mile run @ 10:15/mile
1100m swim

Friday:
40 mile bike

Saturday:
Rest!

Sunday:
40 minute bike
10 mile run @ 9:40/mile

Total miles for the week: 24
Total miles for 2014: 344

Wednesday, May 28, 2014

May 19th - May 25th


Monday:

3x
6 Assisted Pull Ups
10 Overhead Tricep Extensions (60 lbs)
10 Dumbbell Bicep Curls (12.5 lbs)

3x
10 Pull Downs (115 lbs)
10 Reverse Grip Pulldowns (115 lbs)
10 Dumbbell Overhead Press (12.5 lbs)

3x
15 Kettlebell swings (25 lb)

Tabata- box jumps small box

45 minute cycle

30 minute CXWorks

4 mile run with Jamie 9:30/mile

Tuesday:
5 mile run with Jamie & Celia 9:50/mile

800m Swim
Easy 500
8x25m sprints
Easy 100

Wednesday
Rest

Thursday
4 miles with Jamie @ 9:45/mile

Squats
3x12 (95 lbs)

Tabata:
8x
Jump Squats
8x
Box jumps (small box)

3x12
Glute Bridge off Bench (45 lbs)
Deadlift (95 lbs)

Swim
Easy 400
3x100m Sprint
100m cool down

Friday:
2 mile run @ 6.5mph
30 minute Body Pump Express
45 Minute Bike Ride

Saturday:
25 mile bike ride

Sunday:
10 mile run @ 9:45/mile

Total miles for the week: 25
Total miles for 2014: 300

Monday, May 19, 2014

May 12th - May 18th


Monday:

1 mile @ 6mph

3x
10 Cross body bicep curls (15 lbs)
10 Overhead tricep extensions (25 lbs)
10 Shoulder press (10 lbs)

3x
6 Assisted pull ups (55 lbs)
6 Assisted Dips (55 lbs)
10 Push Ups

3x
10 Pull downs (115 lbs)
10 Reverse grip pull downs (115 lbs)

3x
10 Tricep kickbacks
10 Lateral raises
10 Front raises

CX Works

10 mile bike ride

Tuesday:

Swim
100m warm up
1x250m
12x25m sprints
1x250
100m cool down

Wednesday:
1 mile @ 6.5mph

3x
10 Squats (115lbs)
10 Lateral Step Ups (each side)
10 Box Jumps (small box)

3x
10 Deadlifts  (95 lbs)
10 Step Ups (each side)
10 Rocket Squat Jumps

40 minute bike (easy/moderate)

CX Works

Thursday:
5 mile run @ 9:30/mile

Friday:
4 miles of speedwork (6-8.5 mph)
30 minute Body Pump Express

Saturday:
26 mile bike ride

Sunday:
Brick!
12 mile bike ride followed by 6 mile run at 9:30/mi

Total miles ran for week: 17
Total miles for 2014: 275


Wednesday, May 14, 2014

May 5th - May 11th

Half marathon taper week, so workouts were light & rest days existed!

Monday:
Warm up 1 mile @ 6.5mph

3x
6 Assisted Pull Ups
10 Plyometric Push Ups
10 Overhead Tricep Extension
10 Cross Body Bicep Curls

3x
10 Mack Raises
60 seconds inchworms
10 Dumbbell Deadlift (2x35 lb deadlifts)

3x
10 incline chest press
10 good mornings
10 half bicep curls

3x
10 Bridges
10 Bicycle Crunches
60 second plank

5 mile run @ 9:10/mile

Tuesday:

Swim
1 x 50m warm up
4 x 250m
1 x 50m cool down

15 mile bike ride pulling trailer

30 minute RPM

Wednesday:
1 mile warm up @ 6.2mph

3x
10 Step Ups on bench (each side)
10 Kettlebell Swings
10 Kettlebell Squats

3x
10 lunges (each side)
10 Lateral Lunges (each side)
10 Curtsy Lunges (each side)

3x
10 Squats (95 lbs)
10 Squat Jumps
10 Wide Stance Leg Press (180lbs)

3x
10 Hamstring Curls (60 lbs)
10 Seated Calf Raises (50 lbs)

30 minute CX Works

Thursday:
16 mile bike ride pulling trailer

Friday:
Rest

Saturday:
Rest

Sunday:
Quad Citites Distance Classic 13.1: 1:59:47, a pace of 9:09/mile (and a new PR!)

Total miles for the week: 20.1
Total miles for 2014:  261

Tuesday, May 6, 2014

April 28th - May 4th


Monday:
5 mile run @ 9:06/mile

Tuesday:

3x
6 Assisted Pull Ups (55lbs)
8 Dips
8 Hammer Curls (15 lbs)

3x
8 Tricep Extension (55lbs)
8 Bicep Curl to overhead press (10lbs)

Swim 750m
10x50m
2x100m
1x50m

Yogify 15 minute Holy Hamstrings

RPM express 30 minutes

Wednesday:
Warm up: 1 mile @ 6.2mph

3x10
Squats (105 lbs)
Step Ups (10 each side)

3x10
Wide Stance Squat (95 lbs)
Burpee to box jump

3x10
Dumbbell Deadlift (60 lbs)
Single leg kettlebell deadlift (10 lbs)
Kettlebell swings (25 lbs)

3x10
Lunges (each leg)
Bodyweight Squats
Jump squats

3x
10 Ab plate lifts
10 Bicycle crunches with overhead extension
60 second plank
30 second side plank (each side)

Thursday:
1x50m warm up
5x200m
1x100m cool down

6 miles @ 9:19/mile pace

Friday:
Brick-
15 minute bike
3 mile run

30 minute body pump express

Saturday:
10.25 mile bike ride pulling kids in bike trailer

Sunday:
8 mile run @ 9:18/mile pace

Total miles for week: 23
Total miles for 2014: 241

Tuesday, April 29, 2014

April 21 - April 27


Monday:
1 mile warm up @ 6.2

3x
15 Bicep Curl (15 lbs)
15 Overhead tricep extension (55 lbs)
8 Burpee box jumps

3x
15 Hammer curl to overhead press (12.5 lbs)
10 Push ups
60 second plank

3x
15 Preacher curls (25 lbs)
15 Tricep Dips
50 Mountain climbers

4 miles @ 9:30/mile pace

Tuesday:

3x12
Dumbbell Deadlifts (60 lbs)

3x6
Bench press (75 lbs)

3x6
Assisted pull up (55 lbs)

10x50m swim (10-15 second rest in between)

7.5 mile bike ride pulling trailer

Wednesday:
Warm up: 1 mile @ 6.2mph

Dirty 30

30 Squat Jumps
30 Burpee to Box Jump
30 Squats (95 lbs)
30 Step Ups
30 Calf Raises
30 Kettlebell squats (25 lb)
30 Single leg Kettlebell Deadlift (15 lb)
30 Lunges
30 Jumping Jacks
30 Tuck Jumps

Thursday:
Swim 1000m
6x100m
8x50m

Friday:
Brick-
15 minute cycle
3 mile run
30 minute Body Pump Express

Saturday:
Rest

Sunday:
Gilda's Run 5k w/ Pam

Total miles for week: 12.1
Total miles for 2014: 218.6

Favorite Workout of the week:  Wednesday's Dirty 30!  Although my 30th birthday did deter most training for the week!

Least Favorite:  I didn't really have a least favorite, although I'm sure I'll regret being so lax on miles!




Monday, April 21, 2014

April 14th - April 20th



Monday:
Warm up: 1 mile

3x12
Bicep curl
Push up
Overhead Tricep extension
Push up

3x6
Assisted pull up
Assisted dip

3x10
Front shoulder raise
Side shoulder raise

3x
Plank 60 sec
12 plate lifts
12 bicycle overhead extension

5 mile run w/ Jamie at RIA

Tuesday:
1 mile warm up

3x8
Bench press (75 lbs)
Chest fly (25 lbs)
Burpee

3x8
Pull downs
Reverse grip pull down
Inchworm to push up

Wednesday:
Rest

Thursday:
Warm up: 1 mile @ 6.2mph


3x10
Hamstring curl 55lb
Tuck jump
Lunges (each side)

3x10
Calf raise (50 lb)
Extension (65 lb)

3x12
Dumbbell Deadlift (50lbs)
Step ups on bench (no weight, 12 each leg)
Air squats (below parallel! Ass to grass!)

3x15
Kettlebell squats (25 lb)
Kettlebell swings (25 lb)
Single leg Deadlift w/Kettlebell (15 lbs/15 each side)

Abs 3x
10 Leg raises
60 second hover
10 crunches

Friday:
6 mile run @ 9:15/mile pace (thanks Jenna!)

Saturday:
13 mile run @ 9:40/mile pace

Sunday:
5 mile run @ 9:15/mile pace

Total miles for week: 32
Total miles for 2014: 206.5

Favorite workout of the week:  Legs on Thursday.  A lot of the gym was being utilized for a large training group so I had to improvise.  It was a great one!

Least favorite workout of the week:  Chest & back on Tuesday.  I was tired and not feeling the gym, thus being why I took a much needed rest day on Wednesday!




Monday, April 14, 2014

April 7th - April 13th



Monday:
Warm up: 1 mile @ 6mph
1000 Rep Workout
100 bicep curls
100 overhead Tricep extensions
100 overhead shoulder press
100 push ups
100 glute bridge
100 squats on Bosu
100 reverse crunch
100 bicycle w/ plate extension
100 Tricep row
100 second plank


5 miles @ 9:27/mi with Jamie & Celia



Tuesday:
3x8
Bench press (75 lbs)
Dumbbell Deadlift (60 lbs)
Pull down (130 lbs)
Reverse grip pull down (130 lbs)


3x8 Assisted pull up (70 lbs)
3x15 Kettlebell swings
3x50 Mountain climbers
3x8 Pec fly (40, 25 lbs)


8 mile bike ride
30 minutes RPM


Wednesday:
1000m swim
15 mile bike ride pulling kids in trailer


Thursday:
Warm Up: 1 mile @ 6mph


3x15
Wide stance leg press (230 lbs)
Narrow stance leg press (230 lbs)
Step Ups w/bar (10 each side/45 lbs)


3x15
Squats (95 lbs)
Squat Jumps


3x12
Hamstring curls (55 lbs)
Curtsy lunge
Leg extension (70 lbs)
Calf raises (30 lbs)


3 mile run @ 9:30/mile, then 4 mile run with Jamie @ 9:45/mile

Friday:
Warm up: 1 mile @ 6mph
Body Pump Express

Saturday:
5 mile run @ 9:55/mile pushing boys in jogging stroller

Sunday:
12 mile run @ 9:49/mile with Jamie

Total miles for week: 32
Total miles for 2014: 174.5

Favorite workout of the week:  Thursday's solo 3 miles followed by 4 with Jamie.  Made me realize that marathon training while Andy is deployed is possible!

Least favorite workout of the week:  The last 2 miles of our 15 mile bike ride on Wednesday, so many hills and such tired legs!!! I wanted to lay down on the side of the trail and take a nap.



Tuesday, April 8, 2014

March 31st - April 6th


Monday:
Warm up: 1 mile @ 6mph
3x15
Bicep curl to overhead press
Tricep extension (55 lb)
Push up

3x
5 assisted pull ups
15 Kettlebell swings
15 push ups

3x
15 bicep barbell curls
15 overhead tricep extension (25 lb)
25 crunches

3x
5 inverted pull ups
60 second hover

3x
15 bicep rows
15 lateral raises (7.5 lb)
10 burpees

6 miles at 9:35/mi pace @ Rock Island Arsenal

Tuesday
Warm up: 1/2 mile run @ 6 mph

3x12
Bench Press (65 lbs)
Chest Fly (12.5 lb dumbbells)

3x15
Kettlebell swings

3x10 
Deadlifts (115 lbs)

3x12
Pull downs (115 lbs)
Reverse grip pull down (115 lbs)
Push up
Dumbbell row (2x20 lb)

3 miles speedwork

30 minute Les Mills RPM

Wednesday:
1000m swim

Thursday:
1 mile warm up @ 6mph
3x15
Squat (95 lb)
Calf raises
Jump squats

3 rounds, 1 minute each
Squat to overhead with medicine ball
Step ups
Lunges off bench

3x10
Wall balls
Kettlebell swings
Deadlift (90lbs)

5 minutes on stair master 

5 miles at 9:40/mi @ Rock Island Arsenal with Jamie & Becca

Friday:
Warm up: 1 mile @ 6 mph
30 minute Body Pump Express

3 miles @ 6mph

Saturday: 
14 mile bike ride pulling kids in the bike trailer

Sunday:
11 mile run at 9:45/mi pace

Total miles for the week: 31.5
Total miles for 2014: 142.5

Favorite workout:  Definitely the 14 mile bike ride!  I'm sure our bike rides will continue to be my favorite!  Can't get enough sunshine!

Least favorite workout: I didn't really have a least favorite this week so I'll go with speedwork.  No one likes speedwork- haha

Monday, March 31, 2014

March 24th - March 30th


Monday:
Warm Up: 1 mile @ 6mph

3 rounds:
15 (each arm) cross body curls
15 Tricep extensions (55 lbs)
15 Push ups
60 second plank

3 rounds:
15 assisted pull ups
15 dips
15 push ups on the Bosu 
60 second plank

3x8
Lateral shoulder raise
Front shoulder raise
Overhead press

3x10
Bridge w/10 lb plate
Plate lifts
Bicycle extensions w/10 lb plate

5 mile run at 9:45/mi pace with Jamie on river trail to Credit Island

Tuesday:
3x10 Bench press (65 lbs)
3x10 Deadlift (95 lbs)
3x10 Good Mornings (45 lbs)
3x10 Rows (65 lbs)
3x10 Pull downs (115 lbs)
3x10 Reverse grip pull downs (115 lbs)
3x20 Push ups

3 miles speedwork (on treadmill)

30 minutes Les Mills RPM

Wednesday:
Swim 40 minutes
Yogify Quick & Dirty 30

Thursday:
Warm Up: 1 mile run @ 6 mph

3x
15 Wide stance leg press (230 lbs)
15 Narrow stance leg press (230 lbs)
10 Step Up w/ 45 lb bar (10 each leg)
15 Calf raises
15 Dumbbell deadlift (60 lbs)

3x
Single leg lunges off step (10 each leg)
15 Leg extensions (70 lbs)
15 Squat Jumps

60 seconds mountain climbers
60 second hover
30 second single leg hover (repeat each side)

5 mile run @ 9:40 with Jamie at Rock Island Arsenal

Friday:
Warm up: 1 mile @ 6 mph
30 min body pump express

Saturday:
4 miles @ 10:20 pace (on treadmill)

Sunday:
10 miles @ 10:02/mi pace (From Eastern through the dead zone in Bettendorf)
10 mile bike ride pulling kids in trailer

Total miles for the week: 30
Total miles for 2014: 111

Favorite workout of the week:  Definitely pulling the kids in the bike trailer!  So much fun to finally all go outside and enjoy nice weather!

Least favorite workout of the week:  Saturday's run.  It was a treadmill run and it was supposed to be an easy pace but I felt off and it was way harder than it should have been!




Tuesday, March 25, 2014

March 17th - March 23rd


Monday:
Warm Up: 1 mile run @ 6mph

3x
15 bicep curls (12.5 lbs)
15 overhead tricep extensions (25 lbs)
60 seconds mountain climbers

3x
15 hammer curls (10 lbs)
15 overhead shoulder presses (10 lbs)
60 seconds burpees

3x
15 pulldowns (100 lbs)
15 reverse grip pulldowns (100 lbs)
60 seconds inchworm/push up combo

3x
6 assisted pull ups
6 assisted dips
10 push ups

120 second plank

Tuesday:
Warm Up: 1 mile @ 6mph

Back & Chest
3x12
Bench Press (65 lbs)
Deadlift (65 lbs)
Hang Clean (65 lbs)
Good Mornings (45 lbs)
Dumbbell Press (20 lbs)
Dumbbell Row (30 lbs)

3 miles interval speedwork

Wednesday:
Warm Up: 1 mile run @ 6mph

Leg Extension 3x12 (55 lbs)
Hamstring Curl 3x12 (50 lbs)
Wide Stance Leg Press 3x12 (180 lbs)
Narrow Stance Leg Press 3x12 (180 lbs)
Step Ups with 45 lb bar 3x20 (10 each leg)
Squats 3x12 (95 lbs)
Squat Jumps 3x15

4 miles @ 9:38/mile with Becca & Jamie

Thursday:
Yogify 45 minute intermediate flow w/ Jenna

6 mile run at Rock Island Arsenal 58:21 9:43/mile pace with Becca, Jamie, and Heather

Friday:
Warm Up: 1 mile run @ 6mph
30 minute BodyPump Express

Saturday:
8 mile run with Celia at 10:15/mile 
Yoga for runners workshop

Sunday:
Rest

Favorite workout of the week: Thursdays 6 mile at Rock Island Arsenal, not only is it a beautiful place to run along the Mississippi, but we set out for 5 and ended up adding in one more mile at the end.

Least favorite:  Maybe the yoga workshop?  I had higher expectations for it.  We focused more on relaxing flow and resting poses, I would have liked more diagnostic/strengthening information.

Total miles for the week: 24
Total miles for 2014: 81

Thursday, March 20, 2014

Three Things Thursday #5

1. Deployments suck. I've tried not to be whiny or complain, but it really sucks. I miss my husband. My kids miss their dad. Hell, even the dogs are bummed.

2. My mom ordered me a pair of Uggs for an early birthday present. I can't wait to wear them with sweatpants!

3. Laithe is on spring break in St Louis with my parents & sister. Kai is nuts without him. He's a nightmare! Lesson learned, do not seperate them! 


Monday, March 17, 2014

March 10th - March 16th



Monday:
Warm Up: 1 mile run @ 6mph

Complete 3 rounds (15 each, no rest in between)
Wide stance leg press (180 lbs)
Narrow stance leg press (180 lbs)
Deadlifts (65 lbs)
Jump squats

Complete 4 rounds (10 each, no rest in between)
Calf raises (90 lbs)
Lunges
Step Ups

1 min wall sit
3x12 ab plate lifts (10 lbs)
3x12 bridges with plate (10 lbs)
1 minute plank

Yogify 15 minute sun salutation

Cardio:
5 mile run, Turkey Trot route
Temp: 51
Felt: Tired legs and overdressed!

Tuesday:
Warm Up: 2000 meter row


Wednesday:
Warm Up: 1 mile run @ 6mph

Bench Press 3x12 (65 lbs)
Overhead Extension 3x12 (15 lbs)
Deadlift 3x15 (40 lbs)
Push Ups 3x10
Assisted Pull Ups 3x6
Row 3x15 (45 lbs)

Yogify 15 minute sun salutations

Thursday:
Warm Up: 1 mile run @ 6mph

4 Rounds:
25 Burpees
25 Kettlebell Swings
25 Mountain Climbers
25 Kettlebell Swings
25 Bicycle Crunches
25 Kettlebell Swings

Cardio:
5 miles 48:16, 9:38/mile
Temp: 47
Felt: Good, a little too warm

Friday:
Warm Up: 1 mile @ 6mph

Body Pump Express

Saturday:
Cardio: St. Pat's Day 5k
Time: 28:02

Sunday:
Cardio: 7 mile run, 1:11, 10:15/mile pace, Duck Creek Trail
Temp: 22 & windy
Felt: Good despite icy places

Favorite workout of the week:  7 mile run with Celia.  We had to slow ourselves down several times and we were able to talk throughout the entire run!

Least favorite workout of the week: St. Pat's Day 5k- although the course if completely flat, it was a killer.  I haven't done any speedwork since marathon training in the fall.  Definitely a wake up that I need to include it in my workouts; it should be 10% of my weekly mileage so really only 2-3 miles a week.  As I was running I kept thinking how much I love the half marathon distance because you don't have to run fast!  ;)

Total miles for the week: 23
Total miles for 2014: 57





Thursday, March 13, 2014

Three Things Thursday #4

Three things I'm loving these week are:
1. New running shoes + cookies & cream Quest bars!

2. The Yogify App! It's fantastic if you need a led yoga class but can't make it to the studio!

3. The blog Chocolate Covered Katie, my friend brought me sloppy joe lentils using one of her recipes and they were fantastic! There are so many delicious dessert recipes, I don't even know where to start!

Sunday, March 9, 2014

March 3rd - March 9th


Monday:
Warm Up: 1 mile run @ 6mph

1000 Rep Workout
4x25
Push Ups
Overhead Shoulder Press (with 5lb baby weights :-P )
Dumbbell Row (2x15lb)

4x25
Step Ups
Calf Raises
Burpees

4x25
Bench Press (45lbs)
Good Mornings (45lbs)
Overhead Tricep Extension (10lbs)

100 Second Wall Sit

Cardio:
5.5 mile run with Jamie- 54:41, 9:54/mile
Temp: 11, 3mph wind
Felt: Great! I definitely am finding my stride after being off my feet for so long.

Tuesday:
Warm Up: 1 mile @ 6mph

3x
15 Squats (105 lbs)
20 Squat Jumps

3x
15 Dumbbell Deadlifts (60 lbs)
20 Squat Jumps

3x
15 Sumo Squats (105 lbs)
20 Step Ups

Cardio:
30 minutes on the elliptical

Wednesday
Warm Up: 1 mile run @ 6mph

Shoulder & Arm Workout

Thursday:
Cardio:
5 mile run with Jamie & Becca 50:03, 10:00/mile on Davenport Turkey Trot course
Temp: 30
Felt: Temperature felt amazing! Running up hill was hard, definitely need to add in some hill training.

Friday:
30 minute Body Pump Express

Cardio:
30 embarrassing seconds in Zumba (Yikes)
2 mile run @ 6mph

Saturday: Rest

Sunday:
Cardio:
6.5 mile run 1:05:53, 10:06/mi with half marathon training group.
Temp: 22
Felt: Really good!

Total miles for the week: 22
Total miles for 2014: 34

Thursday, March 6, 2014

Three Things Thursday #3

1. Laithe started gymnastics last night & he loved every second of it. As soon as we got home he was trying to do handstands against the wall! 

2. I've finally finished the books in Tana French's Dublin Murder Squad series & I cannot wait for the next one! I'm so glad that the QC Book Club selected The Likeness a few months ago!

3. I've been digging overnight oats for my nighttime snack with this pb-
It's amazing, I could eat the entire jar! I typically have 3-4 different kinds of pb on hand, what's your favorite?

Wednesday, March 5, 2014

Shoulder & Arm Workout

Cecelia & I completed this workout this morning at the gym.  It was a beast, but a nice break from the 1000 rep workouts we've been doing! I wrote it up this morning combining some of our favorite exercises over the past few weeks  (burpees!!!) and then created this image using PicMonkey.

We know we looked like bad asses because everyone in the gym kept commenting on how hard we were working!  :)




Wordless Wednesday #7



Sunday, March 2, 2014

February 24th-March 2nd




Monday: Chest & Back
3x10 Seated Good Mornings
3x12 Dumbbell Deadlift
3x10 Bench Press
3x12 Push Up

Cardio:
2 mile treadmill run @ 6mph

Tuesday: Legs
3x15 Step Ups (15 each leg)
3x20 Jump Squats
3x15 Deadlifts
3x20 Jump Squats
3x15 Squat
3x20 Jump Squats
3x15 Wide Stance Leg Press
3x15 Narrow Stance Leg Press

Cardio:
20 minutes elliptical

Wednesday: Arms/Shoulders
3x6 Assisted Pull-Ups
3x6 Tricep Dips
3x12 Bicep Curls
3x12 Overhead Tricep Extension
3x12 Front Shoulder Raise
3x10 Push Up
3x15 Side Shoulder Raise
3x15 Overhead Press
3x15 Kettlebell Swings
 2000m Row

Cardio:
4 miles/42 min on the riverfront trail.
Temp: 11 with a windchill of -3 & 20 mph winds.
Felt: First 2 miles felt great, last 2 felt like I was pulling a weighted sled because the wind was so strong.

Thursday:
Cardio:
60 minutes elliptical 

Friday:
Cardio:
1 mile @ 6mph warm up

1000 Rep Workout
-100 Squats/65 lbs
-100 Deadlifts/50 lbs/25 lbs 
-100 Mountain Climbers
-100 Bicycle Crunches
-100 Lunges
-50 Supermans
-50 Bridges
-100 Squat Jumps
-100 Sumo Squats/45lbs
-100 Jumping Jacks
-100 Second Plank

Saturday:
Cardio:
5 mile run/55:05/11:01 per mile
-Inch of snow, 17 degrees with a windchill of 8.
-Felt: Good but slippery!

Sunday:
Rest

Total miles for the week: 12
Total miles for 2014: 12

Thursday, February 27, 2014

Three Things Thursday #2

We've nearly made it through the first week of Andy's deployment! 

1. I am SO excited to be able to run again! I hit the river trail with my friend Jamie yesterday afternoon. The first two miles were glorious, the last two were a little rough thanks to 20mph winds!

2. I've been reading up a storm. I had 5 (5!) books on hold at the library that I'm hoping to burn through in the next two weeks. I've finished up 2 books and started 2 more over the last 6 days. 

3. I hate snow. We're supposed to get 5-7 inches of snow this weekend. We're already over the record for the QC area for annual snowfall. This deployment would certainly go faster if we could get outside!

Thursday, February 20, 2014

Three Things Thursday #1

Goals for the next 6 months-

1. Read 50 books-
I have a rockin' list on Goodreads but always love suggestions! E-mail them to me at threemenmommy(at)gmail(dot)com

2. Keep a training journal (via blog)

3. Update blog/facebook/instagram with lots of photos!


Saturday, January 11, 2014

Recap of the last year or so since I'm a lazy blogger...

I wish I blogged half as often as I think about it...but I don't. Recently that would be because we're on a Breaking Bad binge. Prior to that I don't have an excuse, I'm a lazy jerk.

Some butthead bought threemenandamommy.com before I even had a chance to renew so I had to relocate to threemenandamommy.org- super annoying.

A recap of a few things in 2013-

Andy was named NCO of the year for ASC & AMC. He was also inducted into the Seargent Audie Murphy Club.

Laithe started preschool & is finally mastering swim lessons. He is also the King of everything (Yahtzee, connect 4, he even got sick & said he's the King of throwing up).

Kai was started walking shortly after turning 10 months. He's going to be the child that exhausts me to no end. He is non-stop from sun up to sun down!

I ran (& finished!) 3 half marathons (with a new PR of 2:01:32!), 2 marathons, and a sprint triathlon. I also became a certified personal trainer!

I had surgery on my foot 3 weeks ago & had 2 screws put in. Hopefully I can resume running in the next 2-3 weeks (or once it warms up in Iowa!)

Wednesday, January 1, 2014

11 Months

Happy New Year!  Someday I may even blog regularly!  :)

Until then...Kai turned 11 months old on December 22nd!

Weight: 23lbs

Clothing Size: 12-18 Months

Likes:
RUNNING!

Dislikes:
Sitting still





Related Posts Plugin for WordPress, Blogger...