Monday~ Just because it’s a holiday does not mean you can’t be active! Today was the perfect day to get out and DO SOMETHING! So, maybe I HAD to teach spin, but still. I think I would have done something regardless. Probably.
I started the morning with a 10 minute session of foam rolling. My quads and IT band are a mess ( still). I am getting better at making time to roll before I do my cardio ( the way it should be). After that I headed out for a short and sweet 3 mile shake out run. Never mind that “shakeout” runs are normally done the day after the Big Event! I did not have the time or energy to do much of any type of exercise on Sunday. As a family we did take an hour walk by The Grand River and I guess I did race Miles a few times ( I totally won). 😉
So my 3 mile run this morning. I was striving to be in recovery mode ( low heart rate etc.)
with a 10 min. mile pace. This is what it actually looked like:
Mile 1~ 10:02
Mile 2~ 10:37
Mile 3~ 9:40
My average HR was 151. A bit over recovery I think, but it might be because I took a hit off my inhaler right before I left? I did not feel winded at all so I will chalk it up to my drugs! 🙂
And of course, since I was about to run over my goal time I had to pick up the pace during the last .25 of my mile – uphill! Dang.
A few hours later I taught a 60 minute power spin class. I had the bright idea of throwing in a few Tabata intervals in class today. Tabata = 20 seconds of “all out” intensity followed by 10 seconds of recovery. you are to do this for 8 intervals equaling 4 minutes. We did 4 sets today. It seemed like a great idea last night as I came up with it. Not so sure today. It was hard. Tabata style is great for fat burning and overall calorie burn in general. It might explain why I had a nice 600 calorie burn in class today. I think I saw the fat falling off…not really, and that would be gross. Matt came to class today too. It’s been over a year and that was how I welcomed him back! 😉
A few hours after that I did some core work. It was only about 10 -12 minutes worth , but that is all I could take. Note to self : work on your core. It is weak.
I also foam rolled for another 10 minutes after core.
We are headed out to watch some fireworks. It will be Miles’ first year going. Last year he and I sat on my bed eating Hot Tamales until all the racket stopped! We will see how it goes though. 🙂
~~~***Happy 4th of July! ***~~~
On tap for Tuesday: Bike, kettlebells, run