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Hello, arms!

I was feeling a bit sickly today, thanks to allergies and the medication I took, which I won’t do again. I swear, it makes me feel worse than I did before, which is why I usually never take anything but my congestion and cough were pretty bad so I gave in. Ugh!

I had really bad allergies as a child, received really good treatment and haven’t had any problems since. But for some reason this year has been horrible. My mom suggested going and getting re-tested so that is a possibility.

Anyway, the good thing is that I went for a workout this afternoon and it made me feel tons better. 🙂

We started out with a quick 1.87 mile run (in 16:06! 8:37/mile pace!) and then came back for some weights.

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I used a 12 lb body bar and did 50 (yes 5-0!) reps of each of the following exercises:

  • Chest presses
  • Bent over rows
  • Upright rows
  • Bicep curls
  • Tricep presses (aka “skull crushers”)

The chest presses were pretty easy but for most of the other moves, I had to do sets of 10-20 with a little break in between. My arms were shaking!

Then we did 50 regular crunches, some leg lifts, and side-to-side crunches with a medicine ball (50 or 25 each side). Lastly, we finished with side extensions — 50 (25 each side) holding 5 lb weights.

Do I even have to tell you how jello-like my arms are right now? They will definitely be sore tomorrow!

I think I’m going to have to do this workout more often. 😉

Movin' on up (again)

I am so glad I took my time, working my way back up to running a more mileage.

While I probably didn’t need to, I think it made it easier on me, both physically and mentally, and definitely made yesterday’s run feel absolutely glorious! It was pretty hot and sunny outside, so I took it to the treadmill, but for some reason, I didn’t mind that at all this time.

  • Distance: 3 miles
  • Time: 31:40
  • Avg. pace: 10:33/mile

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Woo hoo, 3 miles! I am so happy to have reached this milestone. It’s weird to say that when I think that just a month ago, I ran a 10 mile race and then a few weeks ago ran/walked a mini marathon!

But all of that was overwhelming towards the end, so it feels good to just be running for fun now 🙂

I warmed up walking for 5 minutes, then started out jogging at 5.0. Then I went up a little bit in speed each 0.25 mile lap. It looked something like this:

  • Mile 1 – 5.0, 5.3, 5.6, 5.9
  • Mile 2 – 5.3, 5.6, 5.9, 6.2
  • Mile 3 – 5.6, 5.9, 6.2, 6.5-7.5 (I sprinted at the end!)

Then I cooled down for another 5 minutes and drank A TON of water. I was pouring in sweat when I was done but it felt so good! I went into the other room and stretched myself out for a good 15 minutes. I cannot stress the importance of stretching. It not only prevents soreness and promotes flexibility, it just helps me calm down and really focus on the amazing things I’m doing for my body, which makes me feel good.

I also did another quickie ab routine: 35 sit ups holding 4 lb medicine ball, and 70 (35 each side) side-to-side twists holding 4 lb medicine ball. I’m kind of obsessed with abs right now! 🙂

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I have to keep reminding myself that I am doing a 5k on Saturday! I’m so excited though, it is going to be a blast.

There is something so relaxing and not intimidating about this race, I guess because it is the first time I’ve ever done this particular one and it is my first race back since the mini marathon. Plus the weather is going to be great. I can’t wait to report back to you guys! 🙂

Stairmaster + Weights = Yowzah!

Yesterday, I decided to do a little crosstraining at the gym instead of running since I’m not really training for any races other than 5K’s right now.

I started off my workout with an easy 10 minutes on the stairmaster to warm up, which I had not done in a long time! It was NOT easy. They also switched machines since last time I was there and this thing was rather intimidating.

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But, I hopped up on there and even though I pretty much had to look at my feet the whole time to keep from tripping, it was the most intense 10 minute workout of my life. My heart was beating hard and I was already sweating by the time I got done (I gradually increased the levels from 1-5 over the 10 minutes).

Afterwards, I hit the bench for some weights. It’s nice now that the semester has ended, the gym is much less crowded. So I had plenty of space to do everything I wanted to. It was an awesome workout!

I did 2 sets of each exercise, 12 reps each set

  • Chest presses (12.5 lb dumbbells)
  • Military shoulder presses (7.5 lb dumbbells)
  • Dead lifts (20 lb bar)
  • Upright rows (20 lb bar)
  • Bent over reverse flyes (7.5 lb dumbbells)
  • Bicep curls (10 lb dumbbells)
  • Tricep overhead extension (1, 10 lb dumbbell)

Then I went into the other room to stretch out my arms and do some abs. I did regular crunches, reverse crunches, and side crunches. I think I just did one set of each but 35 reps for each set (and each side of the side crunches). I did everything I’ve mentioned here in 45 minutes. I love short but intense workouts, I know how to maximize my time 🙂

I am a little sore today which tells me that it’s been way too long since I’ve done this much weight training. Can’t wait to keep it up this summer!

Do you weight train? What do you like or dislike about it?

Cardio, abs, yoga

Today, I decided to try out more of the classes at Urban Active. I’m really impressed by this gym!

Before I headed out the door, I had to document how incredibly pink I was today. I did not plan this, I swear 😉

First, I went back to my favorite Cardio Cinema (today’s selection: the new Star Trek) and walked for 20 minutes, gradually increasing the incline up to 15.0 and then back down. That got the heart rate up and broke a sweat!

Then, I headed to a short 15-minute abs class. I wasn’t too impressed…I guess I am more advanced at ab work than I thought because I barely felt a burn.

Afterwards, I attended the “Urban Yoga” class which was pretty challenging and had me sweaty and fatigued, especially in the legs. Yet I felt refreshed and free at the same time. I love yoga.

I still have a few days left on my free pass then I need to decide if I’m going to join. I really want to, I just have to take a look at our budget and see when exactly it can happen.

Do you belong to a gym? What is your favorite thing about it?

Snow day = Rest day?

Obviously the snow today put a wrench in my workout plans for today.

I was planning on running 3 miles either outside or on the treadmill, but since the snow took outside away (I refuse to fall and injure myself) and work closed early (taking the gym away) what was I to do?

Well, I did walk the dog in the snow, which is always a challenge.


But more or less, today is now a rest day. I was planning on having one tomorrow but I will just trade it out for today.

This would be one of those times I mentioned where “life gets in the way” ha ha.


However, I just read a tweet from Angela about the Whittle My Middle 2 challenge. So in that spirit, I’m going to do some abs before winding down for the night!

How do you handle having to change your workout plans?

Holy crap, this was my 7th post today. Ooh, 7 on the 7th. That’s lucky right? Either way, I feel all caught up now 😉

Cross-training day

Thanks for all the comments on my training program post!

I’m excited that so many of you are also training for races right now. I’m also inspired that a few of you are trying running for the first time. Woo hoo!

Yesterday, I decided to take a cross-training day. I ran on Monday and Tuesday both, so I thought it would be a good idea to give my legs a rest and get in a good weight training session at the same time 🙂

Sarah’s Basic Weight/Strength Training Routine

  • Chest presses – 15 lb dumbbells, 2 sets of 15
  • Shoulder presses – 10 lb dumbbells, 2 sets of 15
  • Bicep curls – 10 lb dumbbells, 2 sets of 15
  • Tricep extensions – 10 lb dumbbell (1), 2 sets of 15
  • Squats – 15 lb bodybar, 2 sets of 15
  • Lunges – 15 lb body bar, 1 set of 15 (each leg)
  • Calf raises – 15 lb body bar, 1 set of 25
  • Lots of abs **

**For abs, I do a variety of exercises both for the “main” abs (rectus abdominus) and the obliques (aka “side” abs). Most of the time, I do 25 repetitions of each exercise and then sometimes I just do each one for a minute or until the muscle fatigues. I get bored really easily with abs (which is why mine aren’t in great shape!) so it’s important for me to switch it up and do different moves and sets pretty much every time.

What do you do on cross-training days?