Tag Archives: spinning

**I hurt my foot on Sunday during my run to the point that I could not put any weight on it at all on Monday. By Tuesday the pain was tolerable. Wednesday it was down to tenderness when walking but no pain when sitting. I decided to continue some form of low or no impact cardio all week but no running.**

This week’s playlist:

1: “If I Didn’t Have You”, Thompson Square (If I Didn’t Have You – Single)
2: “Living the Dream”, Downhere (On the Altar of Love)
3: “I Will Wait”, Mumford & Sons (Babel (Deluxe Edition))
4: “Keep Movin'”, Dub Pistols (Point Blank)
5: “Break On Through (To the Other Side)”, The Doors (The Very Best of the Doors (Bonus Track Version))
6: “War”, Ahmir (War – Single)
7: “In the End”, Linkin Park (Hybrid Theory (Bonus Track Version))
8: “Rest of My Life (feat. Usher & David Guetta)”, Ludacris (Rest of My Life (feat. Usher & David Guetta) – Single)
9: “Crawling”, Linkin Park (Hybrid Theory)
10: “Don’t You Worry Child (Radio Edit) [feat. John Martin]”, Swedish House Mafia (Until Now (Deluxe Version))
11: “All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)”, DJ Khaled (All I Do Is Win (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross) – Single)
12: “Try”, P!nk (The Truth About Love)
13: “Off He Goes”, Pearl Jam (Rearviewmirror – Greatest Hits 1991-2003)

Fitness Tip of the Week: To overcome a rut, each week do a long workout, a short workout, and a speedy workout.

Weekly Workout Summary 03.03.2013

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03.03.2013

Here’s what my weekly workouts looked like:

*All my runs include 5 minutes of warm up and 5 minutes of cool down @ 4MPH & 1.0 incline*

Sunday 02/24/13: 5.9 miles (1 hour)

Monday 02/25/13: Elliptical Trainer (45 minutes)

Tuesday 02/26/13: Progression Run-4.12 miles (45 minutes)

Wednesday 02/27/13: Spin Class (45 minutes)

Thursday 02/28/13: Progression Run-3 miles (35 minutes)

Friday 03/01/13: REST Day

Saturday 03/02/13: Spin Class (45 minutes)

Weekly Totals:

Running: 13 miles, 2 hours & 20 minutes
Spin Class: 90 minutes
Elliptical: 45 minutes

This week’s playlist:

1: “Distance (feat. Jason Mraz) [Bonus Track]”, Christina Perri (Lovestrong. (Deluxe Version))
2: “Disarm”, Smashing Pumpkins (The Smashing Pumpkins: Greatest Hits)
3: “The Tribute (v.5)”, Colossus (Best of Mushroom Jazz Vol. 1-5)
4: “Want U Back”, Cher Lloyd (Want U Back – Single)
5: “Black”, Pearl Jam (Ten)
6: “This Is Your Life”, Switchfoot (The Best Yet)
7: “Welcome to the Club”, Manian (Welcome to the Club)
8: “Crystallize”, Lindsey Stirling (Crystallize – Single)
9: “Help I’m Alive”, Metric (Fantasies)
10: “Home”, Edward Sharpe & The Magnetic Zeros (Up from Below (Deluxe Edition))
11: “Groundation Chant”, Groundation (Young Tree)

Fitness Tip of the Week: Ascending hills builds efficiency, endurance, and power. Running downhill is good for endurance.

Weekly Workout Summary 02.17.2013

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Here’s what my weekly workouts looked like:

Sunday 02/10/13: Polar Bear Series 10 miles (1:33:53 minutes)

Monday 02/11/13: REST Day

Tuesday 02/12/13: Yoga, Stretching & Flexibility using Fitness Blender on YouTube (30 minutes)

Wednesday 02/13/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 02/14/13: REST Day

Friday 02/15/13: Elliptical Trainer at the YMCA (45 minutes)

Saturday 02/16/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 10 miles, 1:33:53 minutes

Spin Class: 1 hour & 30 minutes

Strength Training/Other: 1 hour, 15 minutes

Weekly Workout Summary 02.10.2013

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Valentine's Day Weekly Workout

Here’s what my weekly workouts looked like:

Sunday 02/03/13: 8.6 miles on the treadmill (1 hour, 25 minutes)

Monday 02/04/13: REST Day

Tuesday 02/05/13: 3.24 miles on the treadmill (35 minutes)

Wednesday 02/06/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 02/07/13: 2.77 miles on the treadmill (30 minutes)

Friday 02/08/13: Your Shape Fitness Evolved: Toned Arms & Shoulders Workout-5#, Sleeve Busting Workout-5#, Zen Class: Ocean (35 minutes)

Saturday 02/09/13: Spin Class at Allegheny Endurance (60 minutes)

Weekly Totals:

Running: 14.61 miles, 2 hours & 30 minutes

Spin Class: 1 hour & 45 minutes

Strength Training/Other: 35 minutes

Today I am running the Polar Bear Series 10 miles, stay tuned this week for my race report. Check out my other Polar Bear Series Races; 5K and 10K as well as previous races.

Weekly Workout Summary 02.03.2013

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Here’s what my weekly workouts looked like:

Sunday 01/27/13: OFF (traveling)

Monday 01/28/13: 4.24 miles on the treadmill (45 minutes)

Tuesday 01/29/13: Your Shape Fitness Evolved~Perfect Butt & Legs Workout, Toned Arms & Shoulders Workout (20 minutes)

Wednesday 01/30/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 01/31/13: 3.14 miles; Intervals on the treadmill (32 minutes)

Friday 02/01/13: Rest Day

Saturday 02/02/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 7.38 miles, 1 hour & 17 minutes

Spin Class: 90 minutes

Strength Training/Other: 20 minutes

I was way down on exercise time this week and low on mileage ran due to traveling out of town for the weekend. I’m hoping to step it up over the next few weeks as my half marathon is on March 10th.

Weekly Workout Summary 01.27.2013

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Here’s what my weekly workouts looked like:

Sunday 01/20/13: Polar Bear Series 10K (55:33 minutes)

Monday 01/21/13: REST Day

Tuesday 01/22/13: Fitness Blender Kettlebell Workout (35 minutes) and Intense Calf & Ankle Stretches (20 minutes, my lower calves and ankles hurt SO badly after the 10K)

Wednesday 01/23/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 01/24/13: Elliptical Trainer at the YMCA (35 minutes)

Friday 01/25/13: OFF (traveling)

Saturday 01/26/13: Ran 3.77 miles (40 minutes)

Weekly Totals:

Running: 9.97 miles, 1 hour & 35 minutes

Spin Class: 45 minutes

Strength Training/Other: 1 hour & 30 minutes

Weekly Workout Summary 01.20.13

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Here’s what my weekly workouts looked like:

Sunday 01/13/13: 8.6 mile run (outside! It was 60°!!) 90 minutes

Monday 01/14/13: Tai Chi using Your Shape Fitness Evolved (32 minutes)

Tuesday 01/15/13: ~4 miles on the Elliptical Trainer at the YMCA (40 minutes)

Wednesday 01/16/13: Spin Class at Allegheny Endurance (45 minutes) & Shoulders, Biceps & Triceps (20 minutes)

Thursday 01/17/13: Tempo Run Intervals (~4 miles) on the treadmill at the YMCA (30 minutes)

Friday 01/18/13: Jillian Michaels 6 week, 6 pack DVD (20 minutes)

Saturday 01/19/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 12.6 miles, 2 hours

Spin Class: 90 minutes

Strength Training/Other: 1 hour & 20 minutes

Today I am running the Polar Bear Series 10K, stay tuned for the results next week!

Weekly Workout Summary 01.13.2013

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Here’s what my weekly workouts looked like:

Sunday 01/06/13: 6.5 mile run at the YMCA on the dreadmill (1 hour)

Monday 01/07/13: Toning, Cardio and Yoga using Your Shape Fitness Evolved (30 minutes)

Tuesday 01/08/13: Adaptive Motion Trainer at the YMCA (40 minutes)

Wednesday 01/09/13: Spin Class at Allegheny Endurance (45 minutes)

Thursday 01/10/13: 2.73 mile run at the YMCA (20 minutes + 10 minutes walking)

Friday 01/11/13: 3.7 miles speed intervals at the YMCA (45 minutes)

Saturday 01/12/13: Spin Class at Allegheny Endurance (45 minutes)

Weekly Totals:

Running: 12.93 miles, 2 hours & 15 minutes

Spin Class: 90 minutes

Other Training: 1 hour & 10 minutes

My plan/goal was to do strength & flexibility training as a second workout on the days that I have spin class since class is at 6 AM. However, I had to work late on Wednesday and was not able to fit in another workout. Saturday I had other obligations that prevented a second workout. I will try again next week to double up on those days!

Weekly Rewind~Back to Work Edition

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It’s been a very busy week for me since I’ve returned to work full time this week after my nice long holiday vacation! As always, Friday means weekly rewind,here’s what happened this week.

Winter Session I of spin classes started this week and the sadistic duo instructors don’t ease us back into things but rather plow ahead full force.

Half marathon training is in full swing as well with each Sunday’s run session getting gradually longer. I’m not running a predetermined number of miles but rather a length of time, this week the plan is to run for 1 hour, 25 minutes. I’m expecting this to be around 10 miles or so.

Although I don’t necessary feel the need to make New Year’s resolutions per say, I do feel like I need to clean up my eating a bit after enjoying a bit of freedom food wise during the holidays.

I’ve been planning my meals again, which is essential for work days and I tend to eat better if I plan ahead. Every day I’ve made myself a huge salad for lunch. My salads typically include spinach, arugula and kale, about 2-3 cups worth. I add cucumbers, tomatoes, sprouts, beans (black beans, chickpeas, etc.), hemp seeds, sunflower seeds, pumpkin seeds, goji berries, cranberries, and banana peppers. For the dressing my current fave is Marzetti Simply Dressed Light Raspberry Acai Salad Dressing.

Check out Somer’s Green Smoothie Challenge, talk about inspirational! She has graciously provided a Google document for anyone who would like to join in the challenge. All the work has been done for you, no excuses!

Megan from Country Cleaver has started a great how-to series. First up, a fabulous looking multigrain bread, picture perfect and waiting to be made into a great sandwich, or simply toasted and slathered with some nut butter, sunflower butter or even cookie butter. Yum!

Angela from Oh She Glows started a Vegan How To Series which I think is fantastic for anyone wanting to eat more plant-based whole foods. I wish she had done this series a year ago when I embarked into the world of veganism. Lots of great tips, tricks, and helpful information is being covered not only in the posts themselves but also in discussions in the comments section. Topics covered so far include; Introduction to the Series, How To Make The Transition, Replacing Dairy Milk, Carrageenan in Our Food, and Homemade Oat Milk.

I’m sick and tired of the music I currently have on my playlist and am looking for new, motivating songs for my upcoming Polar Bear Series 10K, which is quickly approaching. Eeek! It’ll be the longest race I’ve ever done.