Tues June 15:
warm up with tough CORE work
12 x 200m laps, alternating running forward and backward with call outs every 45 seconds. Jump squats, push ups, jacks, or lunges.
Wed:
CORE again
5 rounds:
200m run
50 wall balls (12lb)
50 yd plate push (35lb)
Friday:
CORE
2 rounds:
Partner run holding a 45lb plate between 2 people 400 m
partner curl 30lb bar 10,9,8,7,...1 (1 works while the other person rests passing the weight back and forth)
partner run backward holding plate 200m
partner tricep extension 25lb bell
Mon June 22:
Warm up: jump rope 3 min, 2 x 10 overhead squat PVC pipe *7lb?, 2 x 10 front squat 45lb bar
100 backboard slaps
100 jump rope both feet, 50 on each leg
single leg squat x 50 each leg
plyo jump 10x10 105lb
lateral box jump 3 x 30sec
Wed:
circuit 20sec work: 10sec rest for 4min
jump rope
400m forward run, 400m backward- have 4 min to complete, any time left to rest
bench press x 25lb DBs to 20lb after 4th set
push press x 45lb bar
alternate heavy bag punch and squat jumps
plate push 35lb for 3 min (had to dash, late for the bus)
2 mile jog/walk at 11 a.m. in the heat. Not a great idea.
Thurs:
jump rope 3 min
bench press 5,4,3..1 from 65 up to 95lb
100 chair push ups, set of 20 then sets of 10-15 at a time
curls- 45lb to failure, 35lb to failure, 5lb bar with partner resisiting-x8
2 x 1:00 plank in push up position, 1min rest between
20 oz. curls with Sarah Smiles on the deck at Senor Tequila's. Can you say "negate all workouts for the week"?
Hoping for a little Pinnacle this weekend!
Friday, June 25, 2010
Tuesday, June 22, 2010
Blog Hiatus
Toward the end of May I contracted a nasty respiratory virus that kicked my butt for 2 full weeks. By June 4, we were headed on vacation and I was still keeping NyQuil close by. I felt much better while on vacay but since returning, there has been so much to do I feel like a dog whose owner just threw every single ball in the house out at once and screamed "FETCH" OMG- which way do I go, which way do I go??
I'll catch up on workout stuff but 3 things we did for exercise while on vacation: Riding mountain bikes on the beach at low tide. Those knobby tires, despite being somewhat fat, did not like the sand, even packed sand. We did about 8 miles of tough riding one morning with hardly a soul out but us. And that one crab that had both his beady eyes on us, a lot of birds. I thought I saw a sea serpent but it turned out to be a dead sea snake.
Kayaking the intercoastal waterway. Unfortunately we thought a tour group would be a better way to do this. We were oh so wrong. None of the other participants had ever even been in a kayak before so that was interesting. Then, we knew more about the history of the city than our guide. That disappointed. I wanted to learn.
Paddle Boards. Oh my gravy! I wish I had discovered this the first day. I would have done it every single day we were there. Every day. Did I say every day? Maybe twice a day. : )
For our vacation this summer we tent camped at Anastasia State Park in St. Augustine, Florida. It is a lovely park and our campsite stayed surprisingly shady most of the day. Big Palms and Live Oaks helped with that. We were within walking distance of the beach but we usually rode bikes. The night we arrived we went down to the beach to walk in the waning sunshine. Lovely.
St. Augustine is touted as the oldest continuously inhabited city in the U.S. There are buildings from the Spanish colonial period and the British "occupation" period that have been wonderfully restore as well as modern wonders like the Ponce de Leon Hotel, that served as a Coast Guard training center in WWII and is now Flagler College.
One of the first historically significant places we visited was Ft. Matanzas, built in 1740-42 to protect the Southern entry route to St. Augustine. We learned that Matanzas is translated as slaughter. Matanzas River and the fort were named for a skirmish between the Spanish soldiers at the fort and some French soldiers sailing down from Ft. Caroline, the French being the slaughtered ones of course. We saw pictures of what the remains of the fort looked like when the NPS took it over, we are so lucky that there are people interested enough to maintain these historical beauties for us. I can only imagine how beautiful this was with white stucco and red trim.
Later in the evening we went into the old city of St. Augustine and walked around. A lot. It was hot. In the evening we took a walking tour of the city that started at the old city gate where parts of the city wall remain and you can see the impressive Castillo de San Marcos standing guard at the water.
Another morning at the beach then led to another visit downtown to an area of boutiques, junktique stores and a shop with the yummiest cupcakes on the planet. Shout out to Luli's and their Key Lime cupcakes. While in the area we toured around the Mission of Nombre de Dios and the Shrine of Our Lady of La Leche. So pretty! One of the items of interest here is a 208 foot steel cross. We caught the sun right overhead, giving the cross a corona.
As it should be. Somehow after the beauty of this church, we still managed to Tourism Cheeseball our way to the Ripley's Museum. Always a treat but I think we've seen them all now. Luckily the small one is not as enamored with Ripley as she once was.
The next morning had us on an early morning bike ride to the local farmer's market. Oddly enough, our purchases were in order: coffee for the big ones, rice milk for the small one. Turned out the kids running the coffee shop had lived in Fayetteville. Small world. 3 giant juicy breakfast burritos. Oh good gravy! A skirt of recycled Tshirts for me and a collage for the small one. What we don't know about art, we make up for in enthusiasm. We biked back to camp, even though it was only 9 a.m, it was already terribly hot. We headed straight to the city for a guided kayak tour. See above. Disappointing. After lunch we walked up to the Castillo. We had passed by it, sometimes several times a day but had yet to enter. It was a magnificent structure but I wish we had a live guide or at least a recorded guide. There was too much there and not enough printed info for my taste. Lovely views. Interesting history. A good day. I hope people weren't too offended by our smell having been active outside the entire day.
We had to make a quick trip to the grocery for supplies then went "home" to have beanie weenies and a game of National Park Monopoly that we bought at the Castillo. Our camp neighbors invited us for S'mores...no one can resist the S'mores!
Next day it was back to the beach with a plan to hit the oldest part of the city for the afternoon. We hit the Alligator Farm first. Driving into St. Augustine the first night, the small one said "Is it like Joe Dirt? Will they wrestle alligators? I don't want to go there." But it wasn't. It was beautiful. One of the highlights of the trip! Besides the lovely reptilians, the birds were incredible. Incredible.
By late lunchtime we were in town searching for sustenance. We happened upon Gaufre's Goods where they advertised a mash of Mediterranean foods mixed with Polish delicacies. Odd. And intriguing. Of course we had to eat there. Man was it yummy. I've forgotten to upload the food pictures the small one snapped throughout our trip, I must get them from her. I had the best Greek salad, a slice of spanikopita and some coconut soup that was deee- licious. The small one ate a cabbage roll the size of her head and the big one had pierogies. Meat ones. Fried with bacon. Lordy. We took dessert of baklava, a wedding cookie, and a canoli? with us as we walked to The Oldest House Museum. Then we walked over to the Cathedral. So beautiful.
Afterward, we had very nice meal at The Conch House Restaurant and tiki bar and we were oh so ready for those camp cots. That was a LONG day.
Last full day in the park so instead of the beach, we went to the Salt Run Marsh between the beach and the camp ground to rent paddle boards. I've already had my say on this activity. This was the highlight of MY trip.
It was a day for fun in the sun so we hit the beach after this for a last chance swim. We'd come to the last day of our trip and hadn't visited one of the iconic St. Augustine locales less than 2 miles from our camp, the St. Augustine Lighthouse. We'd seen it from just about every angle: driving past going to and from town, from our bikes, from kayaks, from paddle boards...but hadn't been inside. What a surprise it was! They had an audio tour that was very well done with stories and interviews of former caretakers and their families. The old caretakers house had a wonderful WWII exhibit and memorabilia. But the stairs in the lighthouse were my personal favorite. So glad the man has an eye for shots like this one.
I'll catch up on workout stuff but 3 things we did for exercise while on vacation: Riding mountain bikes on the beach at low tide. Those knobby tires, despite being somewhat fat, did not like the sand, even packed sand. We did about 8 miles of tough riding one morning with hardly a soul out but us. And that one crab that had both his beady eyes on us, a lot of birds. I thought I saw a sea serpent but it turned out to be a dead sea snake.
Kayaking the intercoastal waterway. Unfortunately we thought a tour group would be a better way to do this. We were oh so wrong. None of the other participants had ever even been in a kayak before so that was interesting. Then, we knew more about the history of the city than our guide. That disappointed. I wanted to learn.
Paddle Boards. Oh my gravy! I wish I had discovered this the first day. I would have done it every single day we were there. Every day. Did I say every day? Maybe twice a day. : )
For our vacation this summer we tent camped at Anastasia State Park in St. Augustine, Florida. It is a lovely park and our campsite stayed surprisingly shady most of the day. Big Palms and Live Oaks helped with that. We were within walking distance of the beach but we usually rode bikes. The night we arrived we went down to the beach to walk in the waning sunshine. Lovely.
St. Augustine is touted as the oldest continuously inhabited city in the U.S. There are buildings from the Spanish colonial period and the British "occupation" period that have been wonderfully restore as well as modern wonders like the Ponce de Leon Hotel, that served as a Coast Guard training center in WWII and is now Flagler College.
One of the first historically significant places we visited was Ft. Matanzas, built in 1740-42 to protect the Southern entry route to St. Augustine. We learned that Matanzas is translated as slaughter. Matanzas River and the fort were named for a skirmish between the Spanish soldiers at the fort and some French soldiers sailing down from Ft. Caroline, the French being the slaughtered ones of course. We saw pictures of what the remains of the fort looked like when the NPS took it over, we are so lucky that there are people interested enough to maintain these historical beauties for us. I can only imagine how beautiful this was with white stucco and red trim.
Later in the evening we went into the old city of St. Augustine and walked around. A lot. It was hot. In the evening we took a walking tour of the city that started at the old city gate where parts of the city wall remain and you can see the impressive Castillo de San Marcos standing guard at the water.
Another morning at the beach then led to another visit downtown to an area of boutiques, junktique stores and a shop with the yummiest cupcakes on the planet. Shout out to Luli's and their Key Lime cupcakes. While in the area we toured around the Mission of Nombre de Dios and the Shrine of Our Lady of La Leche. So pretty! One of the items of interest here is a 208 foot steel cross. We caught the sun right overhead, giving the cross a corona.
As it should be. Somehow after the beauty of this church, we still managed to Tourism Cheeseball our way to the Ripley's Museum. Always a treat but I think we've seen them all now. Luckily the small one is not as enamored with Ripley as she once was.
The next morning had us on an early morning bike ride to the local farmer's market. Oddly enough, our purchases were in order: coffee for the big ones, rice milk for the small one. Turned out the kids running the coffee shop had lived in Fayetteville. Small world. 3 giant juicy breakfast burritos. Oh good gravy! A skirt of recycled Tshirts for me and a collage for the small one. What we don't know about art, we make up for in enthusiasm. We biked back to camp, even though it was only 9 a.m, it was already terribly hot. We headed straight to the city for a guided kayak tour. See above. Disappointing. After lunch we walked up to the Castillo. We had passed by it, sometimes several times a day but had yet to enter. It was a magnificent structure but I wish we had a live guide or at least a recorded guide. There was too much there and not enough printed info for my taste. Lovely views. Interesting history. A good day. I hope people weren't too offended by our smell having been active outside the entire day.
We had to make a quick trip to the grocery for supplies then went "home" to have beanie weenies and a game of National Park Monopoly that we bought at the Castillo. Our camp neighbors invited us for S'mores...no one can resist the S'mores!
Next day it was back to the beach with a plan to hit the oldest part of the city for the afternoon. We hit the Alligator Farm first. Driving into St. Augustine the first night, the small one said "Is it like Joe Dirt? Will they wrestle alligators? I don't want to go there." But it wasn't. It was beautiful. One of the highlights of the trip! Besides the lovely reptilians, the birds were incredible. Incredible.
By late lunchtime we were in town searching for sustenance. We happened upon Gaufre's Goods where they advertised a mash of Mediterranean foods mixed with Polish delicacies. Odd. And intriguing. Of course we had to eat there. Man was it yummy. I've forgotten to upload the food pictures the small one snapped throughout our trip, I must get them from her. I had the best Greek salad, a slice of spanikopita and some coconut soup that was deee- licious. The small one ate a cabbage roll the size of her head and the big one had pierogies. Meat ones. Fried with bacon. Lordy. We took dessert of baklava, a wedding cookie, and a canoli? with us as we walked to The Oldest House Museum. Then we walked over to the Cathedral. So beautiful.
Afterward, we had very nice meal at The Conch House Restaurant and tiki bar and we were oh so ready for those camp cots. That was a LONG day.
Last full day in the park so instead of the beach, we went to the Salt Run Marsh between the beach and the camp ground to rent paddle boards. I've already had my say on this activity. This was the highlight of MY trip.
It was a day for fun in the sun so we hit the beach after this for a last chance swim. We'd come to the last day of our trip and hadn't visited one of the iconic St. Augustine locales less than 2 miles from our camp, the St. Augustine Lighthouse. We'd seen it from just about every angle: driving past going to and from town, from our bikes, from kayaks, from paddle boards...but hadn't been inside. What a surprise it was! They had an audio tour that was very well done with stories and interviews of former caretakers and their families. The old caretakers house had a wonderful WWII exhibit and memorabilia. But the stairs in the lighthouse were my personal favorite. So glad the man has an eye for shots like this one. 
I can't imagine climbing those stairs, every couple of hours, carrying a 60lb bucket of oil for the lamp. Oh my what a workout that would be!
Lovely relaxing day. I was not ready for this vacation to end. Time to start saving money for the next one!!
Sunday, May 23, 2010
Row, Row, Row the boat....
Or machine. Whichever.
Monday:
400 rows on machine
50 wall balls 15lb
300 rows
50 box jumps 18inch
200 rows
1 min heavy bag punches
100 count jump rope
200 m backward on elliptical resistance @level4
50 box jump
300 m bw
50 wall balls 12lb
200 m bw
Tuesday: at work-
20 min on treadmill-4 min w/u, 12 min hill intervals 3.7 mph, 4 min jog 6 mph
CORE , 50 ea seated twist, toe touches w/ 10 lb plate and 50 seated knee tucks
20 pushups : surrenders x 10lb DBs x 2
15 tricep pulldown : 25 mtn climbers ea leg x 2
20 fast squats : 10 dumbbell chest press 25lb x 2
Wednesday-warm up on agility ladder
sprints and back pedals
4 warm up sprints 7.5 mph
5 sets of 15 sec work: 10 sec rest backpedal 4.5-5 mph (2:05 ea set)
4 sets backpedal 15 sec forward 15 sec 4.5 mph: 9 mph (2:00 ea set)
3 cool down runs x 20 sec ea
Thursday- warm up on ladder
2 rounds:
tire flips x 15
plate push 40 yds x 25lb
heavy bag punch 1 min
plyo jumps x 20 x 105lb
jump rope 2 min
wall sit w/ 25 lb plate overhead 2 min ( I had to do it in 30-40 sec intervals. it hurt)
chair push ups x 20
Thursday night workout at Faded Rose included a bottle of wine and Red Beans and Rice with Andouille. And then unexpected visitors.
Friday- no workout. I'm sure that's a shocker
Saturday- 2.5 hours of walk, jog and climb at Pinnacle Mountain. I've missed my outdoor gym and could tell I haven't done it enough lately.
Monday:
400 rows on machine
50 wall balls 15lb
300 rows
50 box jumps 18inch
200 rows
1 min heavy bag punches
100 count jump rope
200 m backward on elliptical resistance @level4
50 box jump
300 m bw
50 wall balls 12lb
200 m bw
Tuesday: at work-
20 min on treadmill-4 min w/u, 12 min hill intervals 3.7 mph, 4 min jog 6 mph
CORE , 50 ea seated twist, toe touches w/ 10 lb plate and 50 seated knee tucks
20 pushups : surrenders x 10lb DBs x 2
15 tricep pulldown : 25 mtn climbers ea leg x 2
20 fast squats : 10 dumbbell chest press 25lb x 2
Wednesday-warm up on agility ladder
sprints and back pedals
4 warm up sprints 7.5 mph
5 sets of 15 sec work: 10 sec rest backpedal 4.5-5 mph (2:05 ea set)
4 sets backpedal 15 sec forward 15 sec 4.5 mph: 9 mph (2:00 ea set)
3 cool down runs x 20 sec ea
Thursday- warm up on ladder
2 rounds:
tire flips x 15
plate push 40 yds x 25lb
heavy bag punch 1 min
plyo jumps x 20 x 105lb
jump rope 2 min
wall sit w/ 25 lb plate overhead 2 min ( I had to do it in 30-40 sec intervals. it hurt)
chair push ups x 20
Thursday night workout at Faded Rose included a bottle of wine and Red Beans and Rice with Andouille. And then unexpected visitors.
Friday- no workout. I'm sure that's a shocker
Saturday- 2.5 hours of walk, jog and climb at Pinnacle Mountain. I've missed my outdoor gym and could tell I haven't done it enough lately.
Thursday, May 20, 2010
See I have this kid...
and she's smart. And pretty. And creative. And I probably tell her more often that she's irresponsible and isn't working hard enough instead of praising what she is. She attends a school that goes from 3 yr olds to 8th grade. Many of her classmates have been going to school together, with the whole grade no larger than 2 classes, since they were 3. Even though she only started school there in 5th grade, she feels like this school is her home. They are "graduating" next week. Earlier this year we were given the option of placing an ad in the back of this year's Yearbook to commemorate her transition into High School. I love this quote. And I love the pictures her Dad took of her and the ones he put together to try to show all her personalities. Even as a baby, she couldn't resist a good book. Especially one that played music. I think this ruined her for life and is the reason she can't do anything, including read, without music on.
If this moment in time is any indication, she and her friends will grow up to be crazy, smart, wild, creative, freaky, fun, loving, compassionate adults. And some of them might even be able to do chores without being asked. Amen.
Sunday, May 16, 2010
The Fun Stuff
There were much more interesting events this week than workouts. Like a sports banquet that involved a slight disagreement over the length of a skirt. Which turned out to be pointless since apparently the parents of every single 14 year old girl on the planet had this same argument this week. And a piano recital. And more trail work. But that can wait until I have cleaned up pictures and video.
Mon: warm up was knee lifts, hip swings, walking lunges etc. to get ready for this-
50 reverse lunges 25 ea leg
50 split jumps
50 tractor tire flips with jumps (flip it, jump in the tire, jump out)
managed 30 in the first set but at some point, several people were stuck on flips because it took the most time so we had to all take turns on one tire, yes that's right, me and the boys flippin the same tire
uphill run 20% incline 5mph 2 x 50 sec
50 tire flips (no jump) did 20 in the first set
50 single leg press-25 ea leg, 75lb
run, flat, 8.5 mph x 50 sec 9 mph x 50 sec
got 20 more tire flips + jumps in
50 plyo jumps x 90lb
finished tire flips x 30
Tues: warm up knee lifts, hip swings and jump rope
should have been a 5k run but used the rowing machine again instead of running on asphalt, fasciitis still an issue
500 rows, 20 push ups, 500 rows, 20 push ups, 250 rows, 20 pushups
Wed: warm up with CORE
3 rounds of 20 sec work: 10 sec rest for 4 min at each station (that equals an hour, I did the math :) )
agility ladder with 4 long jumps at the end
plyo board jumps
plyo machine hops x 150lb
box jumps, 2 x 12 @24in, 1 x12 @18in, 1 x 12 @12in, 1 x 12 @ 8in...not timed, if you could do them fast, you could rest until the next round started
jump rope
Plyo board- diamond shape on a wooden (think basketball court) platform with 1,2,3,4 in a cross. Each time we'd get a combo call like 1-2 or 1-2-4, and jump only on those numbers so it's front and back or side to side or side front back. Plyo machine has you on your back with a weighted platform at your feet. for this one, the numbers like the plyo board are on this platform to. Lift the weight by straightening legs then hop between the numbers called. Not as easy as it sounds! I really liked this workout- I have terrible verticle so I need stuff like this.
skipped Thurs
Fri: warm up with CORE
4 rounds of
500 rows
30 kettlebell swings x 20lb
10 pullups (assisted with band)
30 full situps
Saturday was trail work, got about 2.5 hours in before I had to come home to get ready for the small one's piano recital.
Who knows what will happen today. Could be a bike ride, could be much needed yard work. Pretty sad that we've been working on trail so much that the "wilderness" looks better than our yard.
Mon: warm up was knee lifts, hip swings, walking lunges etc. to get ready for this-
50 reverse lunges 25 ea leg
50 split jumps
50 tractor tire flips with jumps (flip it, jump in the tire, jump out)
managed 30 in the first set but at some point, several people were stuck on flips because it took the most time so we had to all take turns on one tire, yes that's right, me and the boys flippin the same tire
uphill run 20% incline 5mph 2 x 50 sec
50 tire flips (no jump) did 20 in the first set
50 single leg press-25 ea leg, 75lb
run, flat, 8.5 mph x 50 sec 9 mph x 50 sec
got 20 more tire flips + jumps in
50 plyo jumps x 90lb
finished tire flips x 30
Tues: warm up knee lifts, hip swings and jump rope
should have been a 5k run but used the rowing machine again instead of running on asphalt, fasciitis still an issue
500 rows, 20 push ups, 500 rows, 20 push ups, 250 rows, 20 pushups
Wed: warm up with CORE
3 rounds of 20 sec work: 10 sec rest for 4 min at each station (that equals an hour, I did the math :) )
agility ladder with 4 long jumps at the end
plyo board jumps
plyo machine hops x 150lb
box jumps, 2 x 12 @24in, 1 x12 @18in, 1 x 12 @12in, 1 x 12 @ 8in...not timed, if you could do them fast, you could rest until the next round started
jump rope
Plyo board- diamond shape on a wooden (think basketball court) platform with 1,2,3,4 in a cross. Each time we'd get a combo call like 1-2 or 1-2-4, and jump only on those numbers so it's front and back or side to side or side front back. Plyo machine has you on your back with a weighted platform at your feet. for this one, the numbers like the plyo board are on this platform to. Lift the weight by straightening legs then hop between the numbers called. Not as easy as it sounds! I really liked this workout- I have terrible verticle so I need stuff like this.
skipped Thurs
Fri: warm up with CORE
4 rounds of
500 rows
30 kettlebell swings x 20lb
10 pullups (assisted with band)
30 full situps
Saturday was trail work, got about 2.5 hours in before I had to come home to get ready for the small one's piano recital.
Who knows what will happen today. Could be a bike ride, could be much needed yard work. Pretty sad that we've been working on trail so much that the "wilderness" looks better than our yard.
Sunday, May 9, 2010
Workout Lite
Was not a heavy workout week.
Monday:
warm up :4 x 8 3 in 1's (hang clean, front squat, push press) 1 x 45lb, 1 x 55lb, 2 x 65lb
4 rounds of:
300 rows on rowing machine
hang snatch x 10 x 45lb
300 rows
turkish get ups x 6 ea arm x 10lb kettlebell (from standing down to lying on floor and back up all while holding a weight pointed up to the ceiling regardless of body position. Try it. Not as easy as it sounds)
Tuesday:
1 min weighted toe touches x 10lb
30 sec plank
1 min jump rope
30 sec plank
1 min wtd roman twists x 25lb ouch
30 sec plank
30 sec jump rope single leg, each leg
30 sec plank
1 min flutter kicks and that was the warm up
6 rounds
200 meter run ( I ran 3 and did 3 x 200 rows on the rowing machine. Rowing is harder)
30 wall balls x 12lb
30 kettlebell swings x 20lb
Thursday:
warm up with a little core, not much
15 minutes of 10:10:15 lat pulldowns, push ups, sumo squats
45 sec run @ 8mph
10 push ups
run
10 lunges each leg
repeat all 4 again
3 x 30 sec @ 9mph
Saturday:
17 mile bike ride, flat but fast
Sunday:
6 mile bike ride with the small one, flat and slow but alternated Big Ring Ride with Spinning
Monday:
warm up :4 x 8 3 in 1's (hang clean, front squat, push press) 1 x 45lb, 1 x 55lb, 2 x 65lb
4 rounds of:
300 rows on rowing machine
hang snatch x 10 x 45lb
300 rows
turkish get ups x 6 ea arm x 10lb kettlebell (from standing down to lying on floor and back up all while holding a weight pointed up to the ceiling regardless of body position. Try it. Not as easy as it sounds)
Tuesday:
1 min weighted toe touches x 10lb
30 sec plank
1 min jump rope
30 sec plank
1 min wtd roman twists x 25lb ouch
30 sec plank
30 sec jump rope single leg, each leg
30 sec plank
1 min flutter kicks and that was the warm up
6 rounds
200 meter run ( I ran 3 and did 3 x 200 rows on the rowing machine. Rowing is harder)
30 wall balls x 12lb
30 kettlebell swings x 20lb
Thursday:
warm up with a little core, not much
15 minutes of 10:10:15 lat pulldowns, push ups, sumo squats
45 sec run @ 8mph
10 push ups
run
10 lunges each leg
repeat all 4 again
3 x 30 sec @ 9mph
Saturday:
17 mile bike ride, flat but fast
Sunday:
6 mile bike ride with the small one, flat and slow but alternated Big Ring Ride with Spinning
Mother's Day Workout
This week there were a few workouts of the usual type but also a different sort of cardio. This week my heart has been given heavy pitter pattering while watching the kids and wondering "how did I end up here?". Thump Thump, Thump Thump. I'm watching my baby grow up and become a young woman. Scary enough. I'm watching the boy I got as a bonus when I married my husband be more excited about his college experience than I've ever seen him before even though he's beginning his Junior year. He needed to make some changes and has been smart enough to make them happen. And then there's the oldest. Oh my. She was a 15 year old who was already 6 feet tall and made me feel like a dwarf when I met her...I don't think she's gotten much taller but she continues to dwarf me in so many other ways. She sees what she wants and makes it happen. Not many people can do that. She's officially a college graduate. With honors. And is getting married to another recently graduated honors student who shares my love of things dorky and science-like. She's adding to our often strange little family, in-laws who are incredibly fun and smart and make me laugh like few other people I know. Life is full of goodness. And my insulating bubble that keeps the goodness in and the badness out, is still intact today. Amen. 
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