frogprincess72’s BodyBlog

Thursday’s workout consisted of 45 minutes of straight cardio on the hybrid elliptical.. HR steady at 150

Friday’s workout (today.. duh sonja)

30 minutes bike at 20 mph

30 minutes run flat at 7.0 mph.. talking to my workout partner included.. this really slows me down! i really need to stop being such a chatty cathy… not sure how to do that.. never have.. probably never will.. definitely never want to… haha.. but let me tell u something.. my former personal trainer has now become my workout partner… she’s still in charge of the weight training.. but i am in charge of the cardio training! PAYBACK IS HEAVENLY… well, for me it is! i’ll see how she’s feeling in the A.M.

(oh.. and i will list the following as reps/weight/sets.. probably got that figured out… duh sonja)

flat bench press 20repsx 65lbsx1set  20×55x1

wide grip pull up 10×125x1 10×110x1 (gravitron)

incline press 20×55x1  20×50x1

chin ups 10×110x1  10×95x1 (gravitron)

straight arm pulldown (cable) 20×10x2 … feeling pretty weak in the back at this point!

dips 10×95x2 (gravitron)… all upper body muscles are visibly shaking by the 5th rep! lol…

isolateral high row 20x 37×1  20×27x1

stretch… call it a day…. 6 minutes of abs when home on the stability ball while watching jerry springer… hey.. what do you expect from me?? OPRAH??? too much thinking involved after this workout! and i’m feeling great! awesome energy post-workout!

oh.. and had my bodyfat tested with calipers today.. still 16%!! TOLD U!!

ok… so my half IRONMAN triathlon training started on sunday… and with that, came a solemn oath to fitnblnde to eat cleaner for the next 5 weeks…. so today i was ready to go, after a good run on sunday and taking the day off yesterday… oh.. and did i mention i joined the new 24 hour fitness??? it’s sooooooo big…. and bright… and open…. everything my little all womens gym is not… but i digress… so with that said, here was todays’ workout….

 warm up 20 x 3 real, full on pushups

swim 0.5 miles.. (freestyle/breast stroke combo… man i love the breast stroke.. and butterfly…but i digress) didn’t think to time this… how silly of me..but i must admit, i’m liking the way i look in my suit! or maybe the gym has those special "thin" mirrors.. who cares.. it worked!!  haha but the goggles?? still gonna take some getting used to.. always do… there’s just no making those hot!

bike 14 miles/45 minutes on upright bike.. yeah, i did hills.. and sprints…. no easy ridin’ for this gal…man, i luv the mirrors next to the bikes… i was checking myself out.. hey lady….nice vastus lateralis! haha i’m really such a dork…

run 3 miles/24 minutes..now this was tuff…and slow….but i do remember that the transition from biking to running was one of the worst transitions, but that’s not what i struggled with… by this point my legs felt like jello!

 10 x 3 chin ups on gravitron..or whatever it’s called

10 x 3 dips on aforementioned machine

some chest work, and tri dips… then 6 minutes of abs….

at this point, the glucose in my brain was fairly well depleted, so i called it a day…. guess it’s time to stock up on my runner’s goo… oh… and yes, fitnblnde, i ate clean ALL day long!!

Ok.. i’m making a plea to anyone who will listen!! haha.. I NEED SOME NEW MUSIC….. DESPERATELY… AND NOW!!! I don’t know if i can run another step without something new to look forward to in the shuffle! so i’m taking any and all suggestions!!

so, exactly one week ago last week (haha.. how many of u caught that??) i had a horrible run.. read the blog please.. i won’t bore u with the details again… so today was the day to get over the mental damage of that run! at precisely 4:20 am this morning, the alarm rang out and ripped me out of my fitful sleep… crap… yeah, i’m not one of those "rise and shine" kinda gals.. but i get up anyway because if i don’t, it means i wont get it in today because i work.. so off i go… drive, drive, drive in the dark and the cold, all the while i keep asking myself "WTF u doing??" haha… i make it to the gym..see my chipper trainer… give her our daily hi-5 and hop on the treadmill… after the initial warm up, i find my cruising speed of 7.5 mph…. not bad….feeling good….and my music isn’t irritating my today.. and i’m sporting my lucky socks, shorts, shoes, hat and undies…(again, please refer to my disaster run blog)… after 15 minutes at this pace, i’m STILL feeling good, so i increase the speed to 8.0 mph…..and continue at this for the next 15 minutes… THEN i tell myself, "self…let’s see how some sprints would feel right about now", making a deal with myself to stop and not beat myself up if i don’t make it… but i do… of course i only did 10 minutes of sprints (4.0 mph recovery x 1 min/10.0 mph sprint x 1 min) but dangit!! i did it.. and I FELT GREAT!! AMAZING!! ENERGIZED!! just the way i SHOULD feel after a run!!! and that, my friends, is why they call it a "runner’s high!" and i got it back!!!

i took the last 4 days off from the gym.. not sure exactly what was wrong with me, but i listened to advice and stayed away until my energy returned.. and boy did it! today i went back and worked out with my trainer.. here’s what she had in store for me today…

each exercise done for 3 minutes straight with 1 minute rest between sets..

1. walking lunges

2. frog jumps

3. sumo squats on smith machine with 20 pounds

4. hamstring curls with 20 pounds

5. outer thigh machine 70 pounds 1 minute/40 pounds 2 minutes

6. inner thigh machine 50 pounds

7. crab crawl

8. bear crawl

then abs… 6 minutes total with 8 pound medicine ball..

holy cow.. welcome back to the gym!!! good to be sore again, in a good way!

so today i wanted to go for a run.. not a long distance.. just 5 miles of hills.. i’ve done it more times than i can recall, so i was really phsyched for it! plus i haven’t been running for about 2 weeks now …. well, i should have known that the run was gonna stink the big stink when i woke up this morning.. i’ve been plagued with this inner ear nerve inflammation for the last 7 days, that is reaking havoc on my equillibrium! i almost fell down the stairs the other morning, and i thought i was walking in a straight line! and this morning, it had zapped me, once again, of a good nights sleep.. i also donated blood 2 days ago and didn’t follow post donation instructions (hydration and no strenuous exercise)… BAD NURSE!!

so when i got home from being out in the world, i quickly changed into my running clothes.. pretty much the same thing every time.. (i’m not superstitious, but i do know what feels good when i run).. EXCEPT, where are my running socks? oh fiddle sticks.. i left them at the gym! no worries, i’ll subsitute another pair! (bad mistake)… i put on my lucky underwear (warning…foreshadowing).. grab my lucky running hat and go.. wait… IPOD.. go back in the house and find it..but the arm strap is broken.. WTF?? ok… now my stubborness has kicked in full force and at this point i am going for this run whether it kills me or not! so i convince myself that i will carry this IPOD in my hand while running.. i’ve done it before.. no biggie.. haha! so out i go… hills here i come… my stride is long and light… my posture loose.. i start out on flat terrain… easy….easy….1st hill construction workers… my posture gets a little straighter and stronger (have to make a good impression on the boys haha)… i shift my weight forward as i begin running more on my toes, look down at the ground.. and push up the hill.. i made it! now i’m thinking "hey, maybe this will be a good run after all." well, that was rather premature thinking, because as soon as i came down that first hill, i was faced with the 2nd hill… i tried to do everything the same, but i hit a wall… a huge, monstrous, gigantical brick wall!! and i’m only about 0.5 miles into my 5 mile run! but i am too much of a donkey to turn around.. trudge on i will and do!! but i just never find my stride after that first hill.. my usual songs are just irritating me.. my socks are rubbing my toes the wrong way…i finally make it the 5 miles (tho more like a rhinocerous than a gazelle)… and make it back into the house.. and i’m not down stretching for more than 3 minutes and it sets in…. nausea, shortness of breath, fatigue and extreme weakness… so i continue to sip on my water, tho i soooooooo want to chug it! i grab and apple and peanut butter (always my post run snack)… and continue to stretch… but instead of getting better, i get worse… so i go lay down.. and finally, about 4 hours later, i’m feeling better!

oh man… did i learn my lesson!! 1) listen to the people at the blood bank.. they probably know what they’re talking about.. 2) an IPOD, when carried in hand on a run, can suddenly feel like 500 pounds! best to leave it at home and enjoy the sound of your heels hitting the pavement… 3) it’s ok to listen to your body and not your mind and take the day off when it’s needed.. 4) always… ALWAYS wear your lucky underwear on a run!! i do believe that’s the only thing i did right!!