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
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