Tuesday~ I wanted to post last night, but I
couldn’t didn’t…read on to find out why!
I taught 2 classes on this day. Healthy Bodies and Cardio Sculpt. The short version of both classes. I stepped it up a notch and had those ladies working HARD! I borrowed some stuff from Monday nights Two Strong Training class on Monday night! The laps around the track business. I had them do burpees instead of walking lunges. I know, I am nice. 🙂 After that we ventured up to do a little circuit on the weight machines…. while some did that the others did walking lunges around the 2nd floor. 5 minutes of straight core/abs and stretching and that was it! I think they were surprised at the tough workout, but a lot were surprise that they could actually do it..and live to tell about it! Proud of those women!
Cardio Sculpt~ Ciruit training day. I set up 11 stations. I meant to set up 10, but I was never good at math so 11 it is! It included caridio and weights for 30 second incruments. After a full circuit the ladies picked up a weight and hit the stairs for some fun. We moved on to abs for 2 mintues and repeated everything for a total of 3 rounds. Whew. My non-sweating lady was pouring buckets. She was proud of that sweat she earrned. I also found out that she ran the Irish Jig. Her first 5k. She’s hooked! 😉
RunGr~ Ok so here is where the fun began for me. Or maybe it was the opposite of fun?!?! I forget, it was soooo long ago. 8x 800 at interval pace. For me, interval pace was about 7:45 per mile… 2 mile warm up and then the fun started.
I did 800’s, but it’s easier to just post the mile time pace!
mile 1- 7:27
mile 2- 7:35
mile 3- 7:40
mile 3.5- 9:02/pace I was done, and this was my cool down!
Ok so I started off fine….. then it went down hill. I thought I was going to heave. It was more of a sick feeling and not the feeling because I was working very hard. I was working very hard, but there is a difference in that feeling in your stomach. I was done by mile 2.5. I took more recovery then I was supposed to ( 3 minutes) and I never really felt better. I Hoped the feeling would pass and it never did. I never chucked, but still. I got home and did not feel like eating, although I know I needed to. I ate after about an hour..some non Paleo friendly rice chips , but they were gluten and wheat free! 😉 I figured if I threw them up later I would not be to upset at not wanting to eat them for a long time ( tuna anyone?- Its been over 2 years and I still cringe at the smell..) So anyway I had some chips and tea and was in bed around 11:30pm. I guess I could have blogged last night, but I did not want to move and stir anything up…. I went to bed still feeling crummy and knew for a fact that I would probably be making a dash for the toilet by 3 am ( Remember all the sickness i my house? I was next in line). Thankfully, the only thing that woke me up was this guy:
and that was at 7 am. I was greeted with a morning breath kiss and a ” Good morning mom, can I waked up now??” 🙂 Illness averted ( for now).
Spin at 10. Race day!!! Woah! Good turn out, even for a race day! I think because I give a warning some people don’t even bother. You don’t have to race..I won’t call you out either! I burned almost 115 more calories than my average on a non-race day. That mush explain my double helping of lunch ( for real-yummy!). I was starving!!
I actually attempetd to get on the elliptical for 15 minutes to cool down further. I lasted 5 minutes. I did lift though. There was one 15 lbs body bar in the upper pool deck. I did 3 sets of 15 reps becuase it was a light weight.
Lat pull down
1 arm row
Up right row
I finished it up with 80 lunges. I think I missed last week?? I was afraid of the 14 miler, so I took it easy on my legs. I only run 12 this weekend so I should be good ( ha ha!) 20 lunges per leg in each set.
20 forward alternating
20 reverse alternating
20 walking lunges
20 side lunges
These were all weightless. Since I weigh more than the 15 lbs body bar, I think it’s ok. 😉
That’s all for me. DOn’t forget the Skort Giveaway and Discount!
Don’t forget my new FB page!
On tap for tomorrow: My re-test for the treadmill!!
Question: What workout makes you want to eat 2 lunches in a row?