Wednesday, April 21, 2010

Wednesday Workout Update

How can it be Wednesday already? What a busy week - I always feel like Wednesday is my Sunday, since I work Th/F/S - and as I will be slammed at work (it's always busy toward the end of the month, plus we finally have a new boss, plus a huge reception for the Duck Jam people on Thursday...yikes!), I have a lot to get done today, before all of the madness ensues!

On to the update...

Monday: We did a "Flip-Flopped Dirty Thirty" in the gym - each station had two exercises, and we could switch between them until we reached thirty reps on each (or each limb, on some). It was pretty fun, although we did these step ups that killed my calves - Brad stacked the box jump boxes on top of each other - bottom layer was the 24" box, then the 18" box and finally the 12" box - there was just enough space on the bottom box for your toes and ball of your foot to fit - we were to step up onto the 24" box without using the other boxes for leverage. That was hard - 24" is high, to a short person like me! At first I though that thirty reps per leg would be easy, but then my calves started screaming - yowza, that one was a doozy!

In the cardio room, Linda had Jenny and I side-by-side on the spinners doing a variety of things from standing up and riding through the "mud" (very high tension), to up up down downs, to pedaling (what felt like) ninety miles an hour - it was really fun! She also had me do a one-mile recovery run (from my 6K the day before) on the treadmill - since when did one mile become a "recovery run" - it wasn't too long ago when that was a huge achievement! To be honest, it still is...and sometimes I feel like Paco the Wonder Dog - when he's running outside, he gets all proud and looks around to make sure everyone is watching him - I know that he's thinking "Look at me, everyone - I'm running!" - so yes, Paco and I are both a little crazy.

Tuesday: Jenny and I met at our local park for a run - yay, I have my running buddy back!!! We ran for two miles, then took a walking break, then ran for another mile, where I remembered to say the Pledge of Allegiance as per Kyle's test...and then took another walking break all the way to Red Mango frozen yogurt! Now that was a nice way to end a run - with some yummy low-fat/low-calorie frozen yogurt (I had Mandarin orange and coconut), sitting outside, enjoying a beautiful Spring day.

Wednesday: As it was a gorgeous morning, Brad took advantage of that by putting me, Jenny, Kathleen and Ashley through a lovely walking lunge/push up workout outside. We lunged our way down his very long driveway and back to our starting point, where we did 40 push ups. Then more lunges and 35 push ups...we did this all the way to 5 push ups. With Brad correcting our form the entire time - "make your thigh level enough to balance a marble on it!" "don't let that marble fall off!" "pretty push ups!" "go deeper on your push ups!" - wow. This was a tough one. And when we were done, he had us do some sprint work! Have mercy - we still had Linda to work with in cardio!

Linda had watched the Biggest Loser last night and was inspired to list exercises on index cards, which we drew from a pile. It was an individual workout, so none of us did the same thing - but going into it, we knew (from the previous group) that there was a card with 50 burpees on it, so every time none of us drew that card, there was both relief and trepidation, because it was still out there. My first card was "work off an Oreo (60 calories) on any machine" - I chose the newest spinner which has a little computer on it. It took me a while to hit 60 calories - and I was surprised to see that I had gone 4.8 miles on it when I was done! Other cards that I drew were "100 punches on the bag" (love this), "two-minute plank hold" "supermans" "butterfly sit ups" (which due to mis-hearing the title have now been re-christened "thunderthigh sit ups" LOL) and "100 jump ropes" - I have to say that my legs are shaky and I am spent! The burpee card was never drawn - apparently when it wasn't chosen in the first half of the workout, Linda removed it because we wouldn't have had time to complete it...oh darn!

Couple of other things...I finally found my official time for the 6K - it was 43:39 with a pace of 11:52 - I'm perfectly content with that. I've updated my Running! page with links to my race recaps and finishing times, if you've missed any of my super-duper recaps (lol).

And finally, Robin of Running Circles Around the Turtles has featured me (ME?!) in her Wednesday Winners post - I am still so shocked to be included with the real runners - I feel like I've hit the big league! Thank you, Robin, for welcoming me into the running world!

18 comments:

  1. You are a real runner, SILLY! Love Workout Wed. Makes me feel like such a slug...lol

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  2. Girl, you have arrived! That is awesome...I'll head right over to those links and check them out...you've been a runner for a long time now by my estimation.

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  3. See, people like Robin are the very reason why I love the running community!

    And, people like you are why I love the blogging community!

    Plus, your recaps both of your races and your workouts ARE super duper - and sometimes make me feel a teensy bit intimidated and tired ;-)

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  4. I just read your interview. It was AWESOME!

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  5. That's it. I need to hire a trainer - I don't work out nearly 20% of the way you do, and I think that's my problem - I feel like I am maintaining my weight, but not losing any!

    Hooray for no burpees! Wow, 2 minute plank hold - that's hard core - but then again - you are hard core! :D

    Hooray for the feature - I just found that blog not too long ago!

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  6. Shelley, you are a REAL runner! I'm happy for you that you didn't have to do burpees :-)

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  7. Awesome workouts as per usual! I keep telling you that you are a RUNNER maybe now you will believe me:) since you've been featured on Robins blog...

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  8. Hello Shelley - you *are* a runner, silly girl. You should be featured!

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  9. You could be featured as a Wednesday whiner instead of a winner.

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  10. That is great, Shelley! Be Paco, be Paco! Love that! He's a runner, too.

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  11. Congrats on being a Wednesday Winner!!

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  12. I love the variety in your workouts on Monday and Wednesday. This way it never gets bored in my opinion.

    Your 6K time is an excellent time! Congrats and well done.

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  13. Man, I've missed a lot hiding in my cave. Sounds like you are doing awesome. So proud of you. Can't wait to back track and do some catching up!

    Missed you.

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  14. Popping over from Robin's! Congrats on your feature and all of your success! Looking forward to reading more.

    Winks & Smiles,
    Wifey

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  15. ok, i'll admit i'm a newbie. what the heck is a burpee? your workouts are insane!!! hugs, kirsten

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  16. You're not just a REAL runner....you happen to be my FAVORITE runner! I love seeing pics of your beautiful smile at all your events! :)

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