Weekly Workout Recap (11/16)

Hey there!

Happy Monday to you!

How was your weekend?  Mine was great.  We had very nice weather in Boise (for mid November) and we made sure to get out and enjoy it with some extra dog walks.

Weekly Workout Recap

Monday: Body Pump plus 2 mile sprint workout on treadmill

Body Pump

Tuesday: Plyo Fix Extreme and 3 mile dog walk

Weights

After workout selfie

Wednesday: 4.9 miles @ 9:45 average pace

Snow on the mountains

Thursday: Body Pump plus 2 mile sprint workout on treadmill

Friday: 6 miles on the treadmill @ 9:25 average pace

Clubhouse run

Saturday: 45 minutes on indoor bike trainer

Trainer

Sunday: Foothills Trail Run 5.5 miles @ 9:54 average pace

Pace

Total Miles: 20.5 miles

Week in Review:

Strengths Last week went well with my workouts.  I got in two Body Pump classes plus two sprint runs on the treadmill.

WeaknessesLow running mileage and didn’t get in every 21 Day Fix Extreme workouts

Goals for Next Week – 21 Day Fix Extreme workouts everyday, 25 running miles total

I actually decided to cancel my gym membership on Sunday.  I am going to make use of the community center gym, my indoor bike trainer, running outside and all the great 30 minute 21 Day Fix videos while saving money and time driving to the gym.

Since I made the decision to do IMCDA next year, I am working on getting a base training schedule for the rest of this month and December.  That will include lots more biking on my trainer because I want a good solid base of 90 minutes before I start really ramping up the training.  IMCDA is next August!

How were your workouts this week? 

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Wedding Wednesday and getting back on track

Hi there!

This morning I work up feeling better and a little more rested so I went to the apartment clubhouse for a mile warm up.  weather - USEIt was freezing outside so I was glad to get the blood flowing before going to the gym (gym doesn’t open until 5am – boo) and running my 20 minute sprints workout.  I was able to run 2.64 miles in 20 minutes for an overall pace of 7:35.  sprints - USEMuch better than Monday that’s for sure!

I decided not to load super heavy for squats and lunges during class since I plan to run 13 miles tomorrow morning and the goal is 20 seconds faster than marathon pace so about 8:49 overall.  I came across this article this morning and got excited because I am already incorporating some of this with my Sunday long runs and Thursday mid-length runs.  In all honesty, I started running faster then having a walk break for a minute or so each mile to beat the boredom on the treadmill.  I also continue increasing my pace about every 4-5 miles to also help with boredom plus I want to train myself to speed up as I get closer to the end.  Also for any of you getting ready for some spring races here are some tips.

Protein recovery shake Shake - USE

Sweet potato and banana “oatmeal”

SP oatmeal - USE

Spaghetti squash with turkey meatballs for lunch Sqpagetti squash - USE

Afternoon snack Silk - USE

Sorry, not trying to avoid Wedding Wednesday but so far I still need to get the big things out of the way.  Like booking the caterer and photographer.  Any advice how to choose?  I grew up in the area I am getting married in but it’s really hard to not be able to meet with them in person.  I have been relying heavily on the knot website to keep be organized with checklist and things like that.  Although I think I had about 80 things overdue yikes!

Maybe I should just pick 3-5 things for each weekend that Steve and I can work on together and check off the list.  I love checking off lists, seriously I make so many so I feel more accomplished checking things of.  That and I can’t remember anything right now.  The budget is always in the back of my mind though, it’s the accountant in me.  I can do numbers just fine!

Question of the day:

What’s some wedding planning advice you can share with a time strapped bride-to-be?

Thanks for reading!

Sheena

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Fun Time Friday

Yay for Friday!  This week flew by for me that’s for sure.

First off, I have to say that I have really been sticking to my workout schedule this week.  Not sure if it’s the Sunday Scheduling and having the full week planned out or posting it online so I feel more accountable but either way I am getting it done!

Yesterday I started off the morning with a 7 mile run on the treadmill at an overall pace of 8:56.  I warmed up for a mile then decided to run 5 minutes then jump off for a quick arm and ab circuit and repeated that for 5 miles then did a 1 mile cool down.circuit - USE Dumbells - USE

This morning I woke up early and ready to pump, body pump that is.  When my alarm went off this morning it felt so cold, the temperature outside the covers was freezing!  I checked the outside temp on my phone app and it was much worse…. -12 for the actual. Yikes!TEMP - USEI totally agree with this snowman! SNOW man - USEI quickly found the remote to my fireplace to get some heat in the room before I was getting out of from under the covers.  I don’t know if I have mentioned this before or not but we have an electric fireplace TV stand in our bedroom and it has to be one of my favorite possessions.  It can heat up the room so quickly and it’s been so nice in this extremely cold winter that we have had here in the Midwest.  Fireplace - USE

Anyways after the room was warmer I got up to get ready for the gym.  I had half of an english muffin with some Trader Joes almond butter and some “coffee.”  I am trying not to drink coffee for awhile (more on why in another post) and it has been extremely hard to give up until I found Dandy Blend.  Is a powder that looks like instant coffee but does not have any caffeine and does have that bitter instant coffee taste.  I’ve been loving it and can barely tell a difference between it and coffee.

As soon as I got to the gym I jumped on a treadmill to do my 20 minute HIIT (sprints) workout.  My goal was to try and get 3 miles in the 20 minutes but that didn’t happen, although I did get 2.52 miles in 20 minutes which is a 7:56 pace! Woo hoo broke the 8:00 minute pace.  Its fine I ran - USEAfter that I went to body pump and stayed with the weights I  increased too on Monday.  I think I will keep this weight for another week then bump it up.

Work was another super busy day because as tax season goes everyone wants everything ASAP!  Yikes!  So for my Fun Time Friday, I am currently watching the movie The Women, eating popcorn and then will be giving myself a pedicure.  Steve went to Wisconsin with a friend to go skiing this weekend so I thought a Friday night chick flick was perfect!

I found this much healthier way to make popcorn while searching Pinterest awhile back.   Start with a brown lunch bag and popcorn kernels….Brown bag - USEAdd about 2 tablespoons of kernels to the brown bag. kernals in bag - USEThen fold the top of the bag over twice to slightly seal it and place in the microwave on it’s side as shown. bag in microwave - USEThen hit your popcorn button on the microwave and stop it when the kernels start slowing down on popping. popcorn in bag popped - USEThen add your favorite topping, I love spraying the popcorn with Pam spray and dusting on Ranch flavoring. Yum!! ranch on popcorn - USEAh a very nice way to end the evening!

What is your Friday night plans?

What is your favorite chick flick?

 

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Christmas has gone to the dogs

Hey There!

So Monday seemed to drag a bit but Tuesday is already done now too!  Closer to the weekend and I’m really looking forward to it.  We are going up to Steve’s parent’s house for the long Christmas weekend and of course the dogs are coming with us.  They LOVE it there (almost more than us….just kidding!!)  His parents have a wonderful large backyard that the dogs just love.  From the moment we arrive to the moment we leave, they (especially Noah) sit by the backdoor and windows wanting to go outside.  The only time they are not there they are passed out on the couch from too much ball fetching outside.  There should be a good amount of snow so it’s a double treat for them.

We also need to get the dogs some new toys for Christmas.  Last night I found a squeeker on the floor that should be inside of their toy and they all seem to be losing their fluff.  We washed them because they were smelling bad but I think that pushed them over the edge, time for Squirelly 3.0 (Kenda loves her squirrel so a new one will be her third).  Sometimes she even brings Squirrelly to bed.

Noah’s favorite toy is this silly looking green ball that has feet.  He found one while we were at the dog park in Chicago and absolutely loved it so we had to buy him one of his own.  Sadly his is losing a foot….

Although he is a funny guy and loves anything soft and fluffy.  Like this…. ummm yes it is a neck pillow.  Noah went crazy when Steve bought it for his last long flight.  Like he has no over toys.Or this….

My favorite was when I lived in downtown Chicago and we would walk the dogs down Michigan Ave (the Magnificent Mile) and Noah would literally window shop.  No joke!  We would be strolling along and if something soft and fluffy was in the window he would stop to check it out.  He would also get very excited seeing a stuffed animal in a stroller with a child although some parents thought he was looking at their kids.  Sorry parents he only wants to chew on the toy not your child…I promise!  That is not Noah (we never got a picture) but he did stare at toys like this pup.

Unfortunately the window shopping in the town we live in now is not as exciting as the Magnificent Mile in Chicago but there are other options.  Have any of you heard of BarkBox?  I just recently heard about it and seems like such a great idea!  After washing the dog’s toys and seeing how happy they were (so nice and fluffy they must of thought they were new) it would be great to get a new fun box filled with toys and treats for them each month.

I know Noah would love this soft and cuddly toy! 

Yesterday I was pretty sore and tired from my hard Sunday workout so I took it a little easier and did the elliptical for 45 minutes last night.  I warmed up for 5 minutes on it then did “sprint” repeats which consisted of 30 seconds as fast as I could go on it while maintaining control followed by 90 seconds working recovery.  I continued repeating 30/90 for the full 40 minutes and used the RPMs on the machine to track how hard I was working.  It still gave me a really good workout yet it was easier on my knees after my long run on Sunday.  I completed 4.35 miles in the 45 minutes.

Since we are leaving for the long weekend, I am getting creative with the food we have in the fridge and pantry so that I don’t go grocery shopping before we leave.  Although Steve seems to think otherwise….out of beer and it’s Monday night football?  Noooooo!

We made tacos for dinner and added onions and mushrooms to the ground turkey for extra veggies and to use them up!  We also reserved some of the ground turkey mixture to make some chili.  Steve has a really good chili recipe that we will make another time because we were out of some essential ingredients for it…..Guiness! Oh and steak but the Guiness was the more important missing ingredient so I loosely followed his recipe using the spices it called for plus canned beans and tomatoes that we had in the pantry.  

This morning I woke up (really easily I might add) at 5am to go to spin class at the gym.  I had some coffee and a slice of Banana Protein Bread (this one tastes good but its super crumbly, I will share a recipe once I get a better result) while I watched the news and got ready for class.  

I rode 22 miles in 58 minutes during class this morning.  Not a bad way to start the day at all.  I was much more awake this morning and in a great mood (the workout or Christmas break coming soon?….both!).   

It was snowing huge wet flakes when I went home for lunch and since it was slightly warmer out as well it was a wet mess outside.  Unfortunately that meant no walk for the dogs besides going down to check the mail.  Even after that short walk we came back with some pretty wet feet. Checked on the chili at lunch as well, looking good can’t wait for dinner tonight.  

Body pump class was great this evening!  I increased the weight for my back, biceps, squats and lunges tonight too.  I can really feel the increase in my “jello feeling” arms now.

Baked sweet potato topped with chili and sour cream for dinner tonight.  

 Are you getting your dogs anything for Christmas?

Have you tried out Bark Box?

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