Something Different

so i did a 2 mile run--faster pace which was sweet but my calf/lateral leg area still hurts. i think i'm going to ask my kinesiology lab instructor tomorrow what the heck is wrong with me. might as well take advantage of a licensed PT while they're there! hah.

but i did this video twice. BAM. felt pretty good. plus 100 cruches on the physioball.

just gotta get rid of this nagging injury and ill be 100% AWESOME ;p

Cass, Do You Work Out Your Arms?

one of my friends asked me yesterday. and as you might be able to tell from reading this blog, i dont really focus on them that much. maybe--once a week? if i even bother lol.

but today i decided to do some chest and tricep work since those are the parts i would prefer to work on. i think my arms are already bulky enough :p

3 x 15 chest press on PB

3 x 15 skull crusher on PB

3 x 15 chest flys on PB

3 x 15 tricept kickbacks (while sitting on PB)

*all with a pair of 5 lb dumbbells

-went for my first run today...didn't feel as hot as i thought i would :\ we'll see how tomorrow goes.

WEEK 44 (5/13-5/19)

Sunday: rest

Monday: 13:41 @ 9:41 min/mile pace, 1.41 miles--not a very good run, my right leg kinda kept giving out on me (the same one thats been bothering me) and yeah, it just was not a fun time. + 8 min ABS

Tuesday: decide to take a break from the road and go to the gym--35 minute on the elliptical + 8 min ABS + all that lower body stuff i posted about Tuesday

Wednesday: rest. legs still bothering me even just walking around, i guess the gym wasn't goin too easy on it either :\

Thursday: rest

Friday: rest

Saturday: 2 HIIT workout videos + 8 min ABS

--also been trying to stretch and ice more to help my muscles or whatever is bothering me recover.

Can't Take It Anymore

i HAVE to do some sort of exercise, it is killing me.
so i did this workout video 2 times:

it was pretty hard! i was surprised lol. plus i did 8 minute abs. veryyyyy good. :)

Decided to KILL My Lower Body

with 3 sets of this circuit! and trust me, it killed and i WILL hurt tomorrow lol.

20 x plie squats with calf raise, 10 lbs
10 x each side, side lunges with knee raise, 10 lbs
10 x explosive squats, 10 lbs
10 x each side curtsy lunges, 10 lbs

20 x each side quadruped booty lifters, 5 lbs
20 x each side inner thigh raise, 5 lbs
20 x each side prisoner leg lifts
20 x each side calm shells, 5 lbs

+ 8 min abs. BAM.

Bumps in the Road

so that little bothersome stuff in my right leg had kind of escalated quickly and my leg was sorta giving out on me during my run yesterday. so i only ran 1.4 miles. and i think i might take a little rest from the streets this week and hit up the gym. ice my legs. pray. lol

i hope this resolves my problem. becauseeee I JUST WANNA RUN. :(

WEEK 43 (5/6-5/12)

Sunday: 4 x 800 workout @ 7 min pace (or supposed to be at 7 min pace...); only did 4 because I wasn't hitting my times and felt kinda shitty; 1-3:39, 2-3:35, 3-3:33, 4-3:35; 1 min rest btwn each; 1 mile warm-up & .5 mile cool-down.

Monday: long run 46:41 @ 9:20 min/mile pace, 5 miles, knee bothered me a little bit

Tuesday: 35:05 @ 8:14 min/mile pace, 4.26 miles + Saddlebag Shaver workout video

Wednesday: 25:45 @ 8:35 min/mile pace, 3.0 miles...didn't feel too awesome, right leg/calf area bothering me. + ABS (12 min total)

Thursday: 35 minute elliptical + lower body (BUTT mostly ;]) + Call me Maybe Squat Challenge video

Friday: tempo run! .5 mile warm-up, 3 miles @ 22:26 (7:22, 7:36, 7:25), 7:29 min/mile pace, .5 mile cool-down + 8 min ABS

Saturday: 41:12 @ 9:21 min/mile pace, 4.4 miles + upper body (3 x 10 Ys, Ts, & Is + overhead tricep ext on physioball)

Total Weekly Miles: 24.16 miles


*my right lower leg has really been bugging me, like right around the gastroc area...no idea what is. naturally, as  a typical PT student would, i'm trying to self-diagnose myself but i think its a nerve problem. idk. tricky...never had this kind of problem before. :p i just hope it kind of resolves itself b/c i wanna keep running and get faster!!

Lower Bodyyyy and Boo-tay

so for lower body today i did...
3x25: clam shells, elevated clam shells, inner thigh leg raises, and quadruped glute raises.
all with a 5 lb weight! fun fun :)

plus this video:

Legs

did this beauty again. should start doing it more bc my balance was definitelyyyy not as good as the last time i did this video.

WEEK 42 (4/29-5/5)

a whole week at home to run wherever and whenever i want :)

Sunday: 5K RACE! 22:06 (by my watch...a little caught up in the back at first with lots of shuffling/weaving thru the crowd)--1st mile @ 7:06, 2nd mile @ 14: 18 (7:11), 3rd mile + .1 @ 7:48 (7:05)--SO close to breaking 22 minutes!! + 1 mile w/ warm-up & cool-down

Monday: trails, 41:09 @ 10:02 min/mile pace, 4.1 miles + ABS!

Tuesday: 20 minute elliptical + LEGS!! (great workout :])

Wednesday: 33:50 @ 8:27 min/mile pace, 4 miles on Soundview loop

Thursday: 33:09 @ 8:17 min/mile pace, 4.01 miles + upper body workout video

Friday: 31:51 @ 8:43 min/mile pace, 3.66 miles on P-loop, legs didn't feel awesome..

Saturday: rest

Total Weekly Miles: 19.86 miles

I think I need to rest my legs...

so i did a shorter run. and worked on my arms instead. boom.

Feelin' the Burn Alright...

my BUTT and LEGS are sooo sore! like, owww! it hurts to even sit down on the toilet lol

but with good reason because i killed my lower body at the gym yesterday ;)

3 sets of:
20 x plie squats w/ calf raise (12 lbs)
10 x each leg side lunges w/ knee lift (12 lbs)
20 x each leg quadruped booty lifters (w/ 8 lbs)
20 x inner thigh leg lifts (w/ 8 lbs)

AND 3 sets of 4 exercises from the "Hot Legs" workout
10 x each leg diagonal kick bridges
10 x each leg thigh trimmer
10 x each side curtsy lunges
10 x each leg golf swing squats

whoever came up with those names for those exercises are silly. lol but really...

hopefully im not tooooo sore tomorrow...kinda interferes with my running pace but i guess we shall see.

Get On My Level

+ 8 MINUTE ABS...get on my level. ;)

FIRST 5K SINCE THE SUMMER!

and it was actually REALLY good! i was a little nervous bc my legs weren't feeling too great ever since i did the Fartlek workout on wednesday. but the course was fast and flat and i ran at a solid pace, came in at 22:15 according to their clock but my watch said 22:06 (there was quite a lot of shuffling at the start, i started my watch when i actually crossed the start line). so mine is probably best. if i didnt have to weave in and out of all the people in front of me and break out of that huge pack to get to my pace, i probably could have broken 22 minutes. oh well. i'll take it. better than i thought i was going to run!

oh and i also happened to be the 2nd female finisher of the race! and since the woman (who was like, 2 years older than me?) before me won first for the overall race, i got 1st for my age group! yayyyyy :) lol so it was a pretty good day!

Week 41 (4/22-4/28)

Sunday: no run, lower body workout (see 4/22 post)

Monday: "ong run" 41:39 @ 8:45 min/mile pace, 4.76 miles + ab workout video

Tuesday: 34:58 @ 8:13 min/mile pace, 4.25 miles + upper body workout

Wednesday: FARTLEK LADDER (workout of death)
--5 min warm-up
--4 min @ 7:03, 3 min @ 7:11, 2 min @ 6:52, 1 min @ 7:05, 2 min @ 7:08, 3 min @ 7:31, 4 min @ 7:36
--2 min rest in btwn (Total of 4.42 miles)

Thursday: studying, no run

Friday: 27:38 @ 9:13 min/mile, 3 miles--legs hurt REAL bad

Saturday: "pre-meet" 19:27 @ 9:02 min/mile pace, 2.15 miles + 4 striders

Total Weekly Miles: 18.58 miles

Gettin Jacked

but really.

Something a little different...

im getting a little bored of my usual every-other-day 8 minute ab routine. so today i decided to do this video instead:

pretty good, i must say. i liked it :)

No Run Today...

...but i did workout a little in between studying. what a great excuse to take a break from studying :)

first i did the saddlebag shaver workout video (yes, again!) but IT'S GETTING EASIER! i swear, its pretty cool. my balance is so much better than before. saaaaa-weeet!

then i did my own concoction of leg/butt workout stuff. 3 sets of the following:
-one legged squats with swiss ball (kind of did a little abduction work with the leg on the ball), 10 reps each leg
-bridges on ball with extended leg circles (10 circles to the right, 10 to the leg, switch legs!)
-20 (each leg) x inner thigh leg raises w/ 5 lb weight
-20 (each leg) x table top glute raises w/ 5 lb weight (kind of tucked behind knee)

so that was fun. *im posting this as Sunday's post but in reality, it's Tuesday and I want to make a little note that this whole workout didn't make me very sore, my hamstrings are a little tight but thats about it*

Week 40 (4/15-4/21)

Sunday: rest, legs sore + 8 min ABS

Monday: 38:21 @ 8:31 min/mile pace, 4.56 miles + butt workout video, still sore!

Tuesday: watch flaked out but about 4 miles + 8 min ABS

Wednesday: "tempo run" 1.14 mile warm-up, 2 mile tempo--14:51 @ 7:25 pace (1st mile at 7:22 and 2nd mile at 7:28)--didn't feel too hot; .45 mile cool-down + tricep workout video + total body workout video

Thursday: 36:03 @ 8:26 min/mile pace, 2.42 miles + 8 min ABS

Friday: 20:32 @ 8:30 min/mile pace, 2.42 miles

Saturday: "tempo run"! .65 mile warm-up, 3 miles--22:23 @ 7:28 min/mile pace (not as fast as I hoped but for running the SHS tempo loop for the 1st in forever its not toooo bad..), .35 mile cool-down + 8 min ABS + corset workout video

Total Weekly Miles: 22.84 miles

It Is SO Nice Out Today!!!

so i couldnt go to the gym. and i was going to go to the gym so i dont get too crazy with my mileage. oh well, running outside is SO much better. i did a real short run...still really sweaty lol. then i did some butt workkk:

--it was HURTIN. love that song though haha, so corny but its alright ;)

--felt like FOREVER haha, gotta make it count though...bikini season is basically here! ...yikes.

oh and my triceps are SORE from that video on wednesday, just sayin'
enjoy the weather, lovelies xoxo

Bad Workout Day

its just one of those days, ya know?

first one my workout plan was a 3 mile tempo run and i was shootin for 7 minute pace because my first 5K (wooooo!) is less than 2 weeks away and im sortaaa hoping to PR and do really really well. but my tempo run wasn't as glorious as i thought it was going to be. my legs werent movin, my breathing was labored, i was just in a lot of pain (cramps, neck pain, idk..crazy stuff). and since i felt so crappy i cut it short at 2 miles. if i kept going then i would have been even more depressed afterward.

then i was like, okay ill just bust my ass with 2 sets of 15 reps of all the exercises in this workout video:

well turns out i do NOT like these ladies. they annoy me. and i did not like their moves. and i hate, HATE their little, "do these moves and you'll lose 10 pounds! ;)" like...really? you are terrible people. you cannot promise people they will lose 10 pounds from doing these exercises! and you call yourselves trainers?? rude.

so then to cheer myself up i did a POP pilates video. even though i struggled SEVERELY and didn't even do the entire video (it kept flaking out on me and not playing--i was frustrated!!). but at least it was enjoyable and my triceps are currently dead.

so yeah, time to shower. im smelly.

Let Me See Your Booty Drop

this is a hard one, folks. especially the beginning like yiiiikes. might be doing this one a few times in the upcoming weeks ;)

oh and i did this even though my legs were already sore from those leg exercises on Saturday. holyyyy molyyyy.

WEEK 38 & 39!!

ahhhh i cant believe how behind i am. i suck. april has been quite busy!

WEEK 38 (4/1-4/7)

Sunday: 37:51 @ 9:28 min/mi, 4 miles, tired, 3 x 20 "hot legs" workout!

Monday: 35 minute elliptical + 5 min abs!

Tuesday: 32:50 @ 8:12 min/mi pace, 4.0 miles + lower body workout video + 3 sets of pilates moves (see Tues, 4/3 post!)

Wednesday: 31:48 @ 7:57 min/mi, 4.0 miles (felt SO good!), + Ab workout video (see Wed 4/4 post!) + 8 minute abs

Thursday: rest

Friday: trail run @ SHS :) 32:21 @ 10:07 min/mi pace, 3.2 miles + 8 minute abs

Saturday: tempo run! warm-up: 5 min, .61 miles; 3 mile tempo loop 22:36 @ 7:33 min/mi pace; cool-down: 10 min, 1 mile + 2 leg workout videos (see Saturday 4/7 post!)

Total Weekly Miles: 19.81 miles

WEEK 39 (4/8-4/14)

Sunday: Easter Sunday--rest :)

Monday: 33:20 @ 8:09 min/mi, 4.09 miles (via mapmyrun.com b/c my watch flaked out on me) + upper body + 8 minute abs

Tuesday: track workout! 1 mile warm-up; 5x800 @ 7 min (tempo) pace: 1) 3:26, 2) 3:28, 3) 3:27, 4) 3:31, & 5) 3:24 with 1 min rest in btwn each repeat; .61 mile cool-down; total distance=4.1 miles + saddlebag workout video againnn (see Tues 4/10 post!)

Wednesday: 5 minute abs, no run...studying for Gross Anatomy :(

Thursday: again...no run, only studying & homework

Friday: 33:24 @ 8:22 min/mi, 4 miles

Saturday: 33:08 @ 8:18 min/mi, 4 miles + 2x20 of "hot legs" workout

Total Weekly Miles: 16.19 miles

*kinda bummed I didnt run 2 days in a row...BUT i ended up getting a 94 on my Gross Anatomy exam so it was kinda worth it? maybe? lol

Casual Leg Day

http://www.fitnessmagazine.com/workout/thighs/exercises/hot-legs-exercises/?page=2

yuppp, i did these leg exercises again today. well, the last 4 (skipped the on-the-floor stuff)

felt good, reallll good :)

Guess What

i did this video again. hahaha. its getting easier! i just cannot balance for the life of me, so annoying lol. but yeah, i did this AFTER a 5x800 track workout. WHAT NOW?! werrrrk bitch, werrrk.

Legs Legs Legs

Fantabulous Day for ABS

+ 8 minute abs

i loved that video from the last time i used so i thought it was ready for a repeat.

man, my abs feel good. super awesome workout day! but really...it was awesome. YAY :)

I WILL MASTER THIS VIDEO

yeah so i keep doing this workout vid but its because it is SO HARD for me lol. and i am super determined to do it every week to get better and better at it. except i skip the 1st five minutes b/c its abs stuff and i just want to do the leg stuff. so yeah, sorry for the repeats but its with good reason! :)

Don't Give Up

Slow Run Today

so then i decided to do 3 sets of 20 of the "hot legs" workout again! i was sore last week from the 2 sets so this time i did 3 sets, all 5 exercises, and 20 reps each set (as in 10 on each side)

happy april!

http://www.fitnessmagazine.com/workout/thighs/exercises/hot-legs-exercises/?page=1

WEEK 37 BITCH

i'm sorry, i'm getting into "workout time" mode and i'm all pumped up and such :)

so Week 37 (3/25-3/31)...

Sunday: long run! 50:27 @ 9:10 min/mile pace, 5.5 miles + 8 MIN ABS

Monday: 31:45 @ 8:28 min/mile pace, 3.8 miles

Tuesday: 35 min elliptical + lower body ("hot legs" workout link on Tuesday's post!)

Wednesday: 34:15 @ 8:26 min/mile pace, 4.06 miles (started slow and picked up the pace 1/2 way thru...BUTT'S SORE!!) + upper body + 8 MIN ABS

Thursday: 31:01 @ 8:33 min/mile pace, 3.63 miles (butt still sore lol) + 2 lower body workout vids (Thursday's post!)

Friday: rest :)

Saturday: tempo run! warm up & cool down--14:15 @ 7:07 min/mile pace, 2 miles (that was hard...training to get faster for this 5k at the end of April might be harder than i thought!) + 8 MIN ABS

Total Weekly Miles: 18.99 miles (lol.. .99--so random!)

Lots O Lower Body

Hot Legs?

2 sets of 20--all exercise except for curtsy lunge...i was rushing to get to class on time! :(

http://www.fitnessmagazine.com/workout/thighs/exercises/hot-legs-exercises/?page=1

Week 36

Sunday: 32:35 @ 8:07 min/mile pace, 4 miles (awesome run at my high school! first 2 miles were at 8:26 pace and then i picked it up the second 2 miles to 7:47 pace!...even though the second half of the loop is a lot of downhill--THATS OKAY! lol) + 10 min AB workout video (see Sunday's post!)

Monday: 29:26 @ 8:24 min/mile pace, 3.5 miles + 3 sets of inner thigh pilates (see Monday's post!)

Tuesday: 32:57 @ 8:13 min/mile pace, 4.01 miles + 10 min back workout + more upper body + ABS (Tuesday's post!)

Wednesday: 45 minute spin class! + 2 circuits of lower body (see Wednesday's post!)

Thursday: rest

Friday: 28:44 @ 8:11 min/mile pace, 3.51 miles + 8 minute abs

Saturday: 2 mile tempo run! 14:31 @ 7:15 min/mi place (mile 1 @ 7:08 pace, mile 2 @ 7:22 pace...trying to get faster for a 5k @ the end of April!!) + butt workout (see post!)

Total Weekly Miles: 17.01 miles! (whoopsie...little drastic increase. but thats okay!)

Butt Blaster!

just a 25 minute butt workout to spice up my Saturday :)

Spin Class Kicked My Ass

but it was a good thing! and then i decided to kick my own ass with a nice lower body workout, another of my own making--no videos today!

3 sets! and 1 min rest between sets:

burpees x 10

jumping lunges x 10

skating side lunges x 10

wall sits x 1 min

on your marks x 20 each leg

prisoner leg circles (x20 front & back, L & R)

grasshopper lifts x20

clamshells! (20 down, 20 feet elevated)

and man was i shaking on those wall sits. like--oh. my. God. lol

my back is definitely sore today and we even did some MORE upper body stuff in spin class today. and im hoping my legs will be a little sore the next few days... :)

Oh hey there, upper body...

i kinda realized that i've been focusing so much on my butt and legs and abs....and not so much the rest of my body. whoops. probably because my arms and back are usually pretty well defined without me doing much and i dont want to look like a scary body-builder with humungo (yes, thats a word..) arms. SO today i did the following...

PLUS...

2 sets of 15: tricep dips, standing chest flys (w/ 5 lbs), tricep extensions (5 lbs), and bent-over rows (5 lbs)

and then...the finale...EIGHT. MINUTE. ABS.

oh, how i missed you so much! brings me back to my high school track days...good times.

but yeah i decided to take a break from videos and bust my own butt. here's the breakdown--

0-1:00 regular crunches

1:00-2:00 right side crunches

2:00-3:00 left side crunches

3:00-4:00 laying down abs

4:00-5:00 alternating V-touches

5:00-6:00 "climb the rope"

6:00-7:00 extended leg hip raises

7:00-8:00 double leg raises

and man, did it feel good! hah--you know what i mean.

Monday Funday

3 sets. Ready, set, GO!

Sunday AB Attack

Week 35

Happy St. Patrick's Day! Here's what down in Week 35:

Sunday: 21:02 @ 8:25 min/mile pace, 2.5 miles (easing back into the mileage after a week off) + Saddlebag Shaver POPilates video (posted Sunday!)

Monday: 26:42 @ 8:55 min/mile, 3 miles

Tuesday: nothing--study day, 2 tests tomorrow!

Wednesday: 26:29 @ 8:25 min/mile pace, 3.15 miles + 2 different 10 minute AB workout vids (see Wednesday's post!)

Thursday: 45 min SPIN CLASS--great total body workout, felt so good

Friday: 27:03 @ 8.19 min/mile pace, 3.25 miles + lower body (see Friday's post!)

Saturday: rest--butt sore today!

Total Weekly Miles: 11.9 miles

its FRIDAY

3 x 20 squats (w/ 5 lb weights in each hand)

3 x 20 plie squats w/ heel raise (10 lbs)

3 x 10 forward lunge (5 lb weights in each hand)

3 x 10 side lunges w/ knee raise (10 lbs)

did this video again. might have taken a few more rests than i should have but omg those bridges were KILLING my butt. like---oww! lol good workout day though :)

So I Had 2 Tests Today...

and it SUUUUCKED! but im so glad its over because next week i have like, NO work due or tests or anything so i can just workout and relax and have the spring break i didn't have last week (b/c not only did i volunteer over break but i STUDIED...yuck). so i did some abs today after my run. yay :)

BACK TO WORK!!

spring break's over and after not working out for a WEEK (unless you count gardening as working out...), i am SO ready, and motivated, and just plain EXCITED to exercise. i was going through withdrawls, i am not even kidding you. might have been an adverse reaction to the Sonic i ate but lets just not talk about that. anyways, this video was a KILLER.

Week 33

so i'm posting this tonight because i leave for ARKANSAS in the morning! yayyy alternative spring break!

Week 33 2/26-3/3

Sunday: nothing...i was a bad girl this weekend. hung out with the fam + library all day sunday...oh and did i mention the family was here so we went out to eat for like every meal? haha so good but sooo baaaad ;)

Monday: 21:006 @ 8:26 min/mile pace, 2.5 miles, legs felt REALLY tired (which is why i only did 2.5 miles, listened to my body yellin at me) + glutes and thighs vid i posted Monday!

Tuesday: 30:21 @ 8:31 min/mile pace, 3.56 miles, legs felt better + 2 AB videos posted Tues

Wednesday: 36:14 for 3.96 miles @ 9:08 min/mile pace (estimated distance & calculated pace b/c watch stopped working a mile into my run :p) + upper body (2 x 15 tricep couch dips, 10 feel elevated couch push-ups, 15 tricep kick-backs, & 10 T-raises w/ 5 lb weights)

Thursday: gym day! 5 min warm-up, stretch, 40 minutes elliptical

Friday: TEMPO RUN! ~10 min warm-up @ 8:30 pace, 3 mile tempo run 22:41 @ 7:34 min/mile pace, 5 min cool-down + LEG workout! (see post from earlier today!)

Total Weekly Miles: 14.02 miles

Friday's LEG werrrrrkout

PLUS 3 sets of...

20 squats

20 plie squats w/ heel raise

10 reverse lunges

10 side lunges w/ knee lift

-all with two 5 lb weights

my legs and butt BETTER be sore tomorrow!

Buttspiration

Abs O' Steel

my abs better be sore tomorrow!!

Monday's Glute & Thigh Exercises

felt really tired on my run today & turned back earlier than i had planned, just goin with how my body was feeling. hopefully this video makes up for the mile and a half i didnt run...definitely felt like it was kicking my butt! those squat pulses are a killer ;p

Week 32

Week 32! 2/19-2/25

Sunday: 5 min warm-up, 40 minutes on the elliptical, 5 min cool-down + ABS

Monday: 30:09 @ 8:36 min/mile pace, 3.51 miles (shins felt a little sore) + 1.5 hour vinyasa yoga class! (tried a $5 community class nearby and it was soooo awesome, loved it!)

Tuesday: 38:29 @ 8:27 min/mile pace, 4.55 miles (shins sore @ half way point) + lower body exercises--see Tuesday's post! *upper body sore from yoga today too--a good kind of sore! ;)

Wednesday: 5 min warm-up, 30 min elliptical + 10 min AB video--see Wednesday's post! (butt sore today too--lots of good muscle soreness this week! :D )

Thursday: 38:34 @ 8:34 min/mile pace, 4.5 miles + upper body workout vid--see Thursday's post! (legs & butt STILL sore but felt good during my run, picked up my pace halfway and went from 8:42 pace for the first 2 miles to 8:28 pace for the second 2 miles!)

Friday & Saturday: family visiting me in Boston! walked probably about 5 miles on Friday (in the rain :p) and more on Saturday

Total Weekly Miles: 12.56 miles --gotta pick up more miles next week!!

and thats all folks :)

Upper Body Vid

just did this routine after my run this morning. so glad i decided to do it last minute instead of hittin the shower :)

Today's AB Workout :)

did this video after the gym today...pretty good burn!

plus they have a bunch of other lengthy videos that i definitely will be checking out! good find :)

A Few Good Pilates Moves!

did 3 sets of these after doing another lower body circuit:

3 x 20 squats (w/ 5 lb weights in each hand)

3 x 20 plie squats w/ heel raise (10 lbs)

3 x 10 forward lunge (5 lb weights in each hand)

3 x 10 side lunges w/ knee raise (10 lbs)

a good Tuesday Leg day :)

Goin Strong--Week 31

so here's what went down Week 31 (2/12-2/18):

Sunday: 30:09 @ 8:24 min/mile pace, 3.59 miles...legs were tired/sore

Monday: gym day--5 min warm-up, 35 minutes on the elliptical + the 2 pilates videos i posted on Monday!

Tuesday: long run! 6 miles, 57 minutes @ about 9:30 min/mile pace (felt good!) + upper body (3x15 V-raises + hammer curl and shoulder presses, 3x20 rotating tricep kick-backs and crescent lunge rows, all with 5 lb weights) + ABS (2x25 crunches & cross-over crunches on physioball)

Wednesday: 33:52 @ 8:28 min/mile pace, 4.0 miles...stretched...legs and shins hurt (definitely slowed down the second half of my run b/c of muscle soreness--miles 1 & 2 @ 8:20 pace and then miles 3 & 4 @ 8:37 pace)

Thursday: rest!

Friday: 5 x 800 track workout @ 7:30 tempo pace (goal pace = 3:45 for each 800)

15 minute warm-up

1- 3:38 --1 min active rest

2- 3:42 --1 min active rest

3- 3:43 --1:18 active rest

4- 3:47 --1:30 active rest

5- 3:44 --15 min cool-down (definitely felt the shins/anterior tib muscle workin at the 3rd 800 and after that!)

+ ABS (3 sets w/ physio ball: 25 crunches, 25 cross-over crunches, 10 ball pikes, & "stir the pot" w/ 10 circles each direction)

Saturday: 32:01 @ 9:28 min/mi pace, 3.38 miles...definitely feeling the workout today!

Total Weekly Miles (without the 5x800 workout): 16.97 miles

*with the workout, a pretty big jump in mileage from last week, and still a little more than Week 29's total miles, which is why my shins are starting to hurt*

Pilates videos, anyone?

found these on Pinterest (ya'll should DEFINITELY get one of those!) and they are pretty awesome...enjoy :)

But Really, These Legs...

are my goal. definitely. without a doubt.

i think how i'm going to work this blog is to post on Saturday or Sunday all my workouts and progress from the week. so here we go:

Week 29 (1/29-2/4)

Sunday: 32 minute run, ~3 miles around the Fens, Day 7 & 8 of 14 day Ab Challenge

Monday: Dr's appointments, no time to workout :(

Tuesday: 30 minute pilates video + Day 9 of Ab Challenge

Wednesday: 28:44 @ 8:49 min/mi pace, 3.25 miles + 2 x 10 push-ups & tricep dips

Thursday: tempo run--15:59 @ 7:59 min/mi pace, 2 miles + 2 x 20 lunge kicks, wall kicks, cross over hip ext/raises & plie squats w/ calf lift (10 lbs) + Day 10 Ab Challenge

Friday: long run 46:14 @ 8:48 min/mi pace, 5.25 miles + STRETCH

Saturday: 32:07 @ 8:25 min/mi, 3.81 miles + 2 x 12 single-leg squats, single leg split squats, single leg straight dead lifts & reverse lunges + Day 11 Ab Challenge

Total Weekly Miles: 17.31 miles

*i'll try to post any weird-named exercises b/c sometimes when i'm re-reading what i write for a workout one day, i don't even remember what the heck i'm talking about! lol

Week 30 (2/5-2/11)

Sunday: rest

Monday: 33:20 @ 8:25 min/mi pace, 3.95 miles + Day 12 Ab Challenge + 3 x 15 bent over rows & tricep kick backs (5 lbs) + 3 x 10 push-up side planks & supermans

Tuesday: 20 minute yoga video

Wednesday: 100 jumping jacks, 2 x 25 high knees, 2 x 20 squats + Day 13 Ab Challenge

Thursday: 34:38 @ 8:27 min/mi pace, 4.1 miles + 3 x 10 Lower Body (circuit 1: lunge kicks, butt lifts, criss cross bridges, & booty pushes; circuit 2 (with physioball): adductor rolls, leg curls, weighted wall squat, 1 min wall sits

Friday: 34:25 @ 8:36 min/mi, 4.0 miles + Day 14 (last day!) Ab Challenge + 2 x 20 open knee tucks, X abs, seated leg U's & plank pikes

Saturday: 25 min speed spin workout--5 minute warm-up, 3x30 sec sprints (1 min rest in btwn each), 2 min rest, 3x30 sec standing sprints (1 min rest in btwn each), 2 min rest, 3x30 sec sprints (1 min rest in btwn each) *last sprint 30 sec standing + 30 sec all out seated sprint*, 5 min cool-down + ABS [2x20 dumbbell side bends & weighted bicycle, 2x10 core stabilization & 1-arm full sit-ups]

Total Weekly Miles: 12.05 miles

**I had two huge exams on Wednesday and Thursday of this week so the beginning of the week I spent mostly in the library which is why I lacked miles & exercise...and I stress-ate...NO GOOD!!*

LINKS!

Lunge Kicks & Wall Kicks

Lower Body from Saturday of Week 29--these were honestly kind of hard for me, especially balance wise...think they made me realize i have to work on a few things before advancing...

Lower Body Circuit 1 from Thursday of Week 30

Lower Body Circuit 2 from Thursday of Week 30

Ab Exercises from Friday & Saturday of Week 30

Weighted Ab Exercises from Saturday of Week 30

okay! thats everything! and i should be studying and doing homework right now but you know how that goes... ;)

Thursday's Lower Body Exercises

so i tried these out today...not so bad. i also did another circuit of 3 x 10 leg exercises with my physio ball. hopefully this girl right here will have sore legs tomorrow? ill let you know! ;)

the "BEFORE's"

okay so they look more like naked mug shots but i didn't know how to pose! lol was i supposed to smile??

but these were taking on 2/09/2012, i weigh in at usually 115 lbs so i expect that day was the same.

gonna work on my booty, my abs, and get ready for a more healthy and fit lifestyle :)

my new HOT LEGS inspiration

yes, my legs will look like this. yes, my legs will look like this. yes, my legs will look like this. say it with me people! ;)

well here we go!

okay so i should DEFINITELY be studying right now but i just ate ton of food at the dining hall and i'm sitting in the library and i'm just thinking--okay. this has GOT to stop.

i tend to over-indulge. just a little bit. pretty much whenever i'm at school and i'm studying. which is going to be like, every day for the next year.

so i'm going to put myself through a little fitness revolution here.

i need to figure out how to eat well even when i'm stress eating. or find some way around stress eating. suggestions are welcome.

not only will all this include eating but also working out! because i love to work out and its probably the #1 reason i tell myself its okay to eat all the junk that i do. like today: i ran 4 miles and did some strength training...so its alright to have frozen yogurt AND cookies AND sugary cereal at the dining hall. but in reality its actually really gross.

the working out thing will hopefully be kinda easy...i got "laid off" from my personal training gig at school here so im just thinking ill personal train myself. yeah! woohoo! so thats my plan. and now its in writing which always gives me motivation and holds me accountable (which is why i always write down my workouts each day). it really works, i highly suggest it. now its time for some gross anatomy!