I like sore legs

August 8, 2012 at 3:05 pm

I think I took last week off of exercise (completely) because subconsciously I knew it would be my last chance to be lazy before I needed to start training for the Women’s Half Marathon in November. But a week off, then jumping back into a stepped up workout combined with running again, has left my legs super sore. It feels good, though. Ya know?

Pictures I’ve taken since Monday, thus the only things I really remember about the last two days:

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Monday we made pineapple, strawberry, and banana Yonanas topped with Cool-Whip.

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Tuesday we made peach Yonanas and Cool-Whip parfaits (we use the lite Cool-Whip). When I posted these pics on Instagram and Twitter, both Yonanas and Cool-Whip retweeted and commented on my tweets. I love Twitter and brand interaction. It always makes me sad when a brand that I like is not on Twitter.

Monday while the boys were in karate there was a massive thunderstorm. Like the kind that reduces visibility to nothing and floods the streets in ten minutes. I sat in the parking lot at karate for a half hour waiting for it to slack, then finally braved the two block drive to Target. I had to get socks for my Tampa Bay Lady Bloggers team for a fun event we are doing with Chevy on Sunday (the same people who organized the Chevy Fit4Life Event) .

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I ended up getting the pink stars.

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I made it back to karate, but the drive home was precarious with all the flooding. 9th Street was actually the worst and our neighborhood was not flooded at all once I made it back there.

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Yesterday morning I did my ModelFit mobility and warm up routines at home, then went for my first run in over a month (since my orthopedist appointments and physical therapy).

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It felt so good to be back out running at sunrise again. I have missed that feeling of being out on foot in my neighborhood constantly.

I did two miles. It was slow, but felt good. No hip pain. It’s a start!

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I made Kodiak Cakes for breakfast yesterday.

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100% whole grain and you just add water. We love these pancakes and used to order the mixes online. Now they are available at Target. Awesome.

Cal got a haircut yesterday. Here are the “before” pictures.

cal before haircut-2

As you can surmise from his facial expressions, he was NOT into getting his hair cut. He did not want to do “after” photos, but did say I could put the “befores” on the blog.

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He just got a trim. It still covers 90% of his face, but it looks much better. Thanks Stacy of Salon Lofts for being a mom and understanding tween angst.

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Yesterday evening the boys started a St. Pete Aquatics youth swim clinic that runs throughout August. We are only planning on doing it for the next two weeks before school starts.

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So that’s all the pictures I have. What else happened? Well, I can remember this morning. The boys and I went to the gym. I did the ModelFit Lean Body Blueprint Adaptation Routine – Phase 2, workout B. The whole program, with live links to all exercises, can be found here:

LBB Adaptation Routine – Phase 2

If you don’t care about seeing active links, here is what I did today:

Phase 2 mobility and stretch

Phase 2 warm up

Phase 2 Workout A

Workout A and Workout B are switched on the log sheet, so even though it says Workout Routine A above, on the log sheet it says Workout Routine B, which is what I did today.

Phase 2 log sheet

It took me two hours to do the entire thing, and I was only able to fit in two sets of the conditioning routine before my time limit at the gym’s child care expired. I know I’ll get faster once I am more familiar with the routines and my fitness increases so I take less breaks. Still, that’s a long workout. I get lonely working out by myself for two hours. I think I am just missing my group fitness classes, even though I do interact with other people at the gym while I’m working out.

Here is what the weekly schedule is supposed to look like for Phase 2 of the Lean Body Blueprint program.

Phase 2 weekly sched

Tuesday, Thursday, and Saturdays are going to be my run days. The “Aerobic power routine” is described as:

Aerobic Power Cardio

Yesterday, as my first run, I didn’t worry about doing intervals. I just tried to limit the walking as much as possible. I managed no walking the first mile and about three or four walking breaks during the second mile. As I regain my running legs (and lungs), I’m going to try to incorporate the power cardio routine into my running.

Okay, so I blogged. Still not feeling it, but just like with running, the only way to get back into the groove is to do it even if you don’t feel like it. And it feels good once you’re done.

Sweating and eating Friday, July 13

July 13, 2012 at 11:24 pm

Sweating:

Doing that workout with Trainer Chris yesterday threw me off plan, since yesterday was supposed to be cardio.

MF weekly sched

Then the owner of the physical therapy practice (Baylife) that I have been going to offered to let me come in for a bootcamp this morning with one of the PT techs. I was curious as to what they would do in the workout and I really wanted to do it. Yesterday Chris said, “Don’t do that bootcamp.”

I understand that this would now be basically three days of strength training in a row, and one of the key components of Chris’ whole plan is resting in between strength days for recovery. But. But. But I really wanted to do that workout! So, I did. Sorry, Chris. I’m off-plan, but it’s partially your fault for having that small-group class on Thursday. I just have a hard time saying no to opportunities if there is any way that I can take advantage of them.

I actually got up a little early this morning in order to have time to do the ModelFit Lean Body Blueprint mobility workout (but not the warm-up), before I went to Baylife for the bootcamp.

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I did this in my “home gym” at like 6:30 this morning. I’m crazy.

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Then I went to Baylife for the bootcamp. I warmed up for a few minutes on the recumbent bike, then did this:

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The PT tech who took me through the bootcamp, Anthony, took a bunch of photos of me during the workout. He was a good sport.

Leg Press:

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Dumbbell crawls:

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The dumbbell crawl was the hardest part of the whole workout. You don’t lift your feet at all. You “walk” your hands with the dumbbells and drag your feet (on sliders) along behind you. This was so hard!

Medicine ball slams.

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Jump squats:

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Ring push-ups:

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No pictures of “get-ups” because Anthony was holding my feet. No pictures of box squats either.

Ring pull-ups:

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It’s amazing that I never bite through my lips with all these faces that I make when I work out.

Planks:

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Burpees:

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I did five burpees in each corner of the gym and then did walking lunges to the next corner.

It was a hard workout, but I liked it. Thanks Floyd and Anthony!

Of course that wasn’t enough, so I also squeezed in a short workout this afternoon. First, I did the warm up from our ModelFit adaptation routine.

warmup

This was in my “home gym” again, with Mack watching and laughing. Actually, he said my squats were awesome.

After the warm up I did the Lean Body Blueprint “workout of the week”. I think this is going to be some sort of benchmark workout so that we can repeat it later and see improvement in our time. It was a 10 to 1 workout with three exercises…hand walks, step-ups, and donkey kicks. I actually videoed it (you definitely don’t want to watch the whole thing, but Mack makes a cameo around 5:20).

The end is cut off because my SD card was full, but I ended up doing it in 12:08. I’m sad that the end got cut off because Mack jumped in at the end and did some donkey kicks with me and it didn’t get recorded. Oh well. So that was it for sweating today, and it was more than enough I think.

Eating:

The sample plan and suggested meal options:

meal plan

mealoptions

What I actually had…

Breakfast:

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Eggbeater omelet with some turkey sausage, onion, bell pepper, mushroom, and salsa.

Lunch:

avocadotunasalad

This time I served it in a tomato.

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Dinner:

spaghettisquashmeatsauce

Served with broccoli and some parmesan cheese.

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Dessert:

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That’s it! I have no idea of my total calories, but it was all good so I don’t care.

Mini-vacation starts tomorrow. We’ll see how well I can stick to the plan on vacation.