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The no pass out workout!

Today I met my trainer friend for another round of near-pass out strength training, only this time, I did not at any point feel like I was going to pass out!

In case you missed it, here are the two occasions this nearly happened to me: first and second.

Today I paid much more attention to my body and I was prepared! I had a full water bottle, plus a 20 oz VitaminWater 10 (10 cals per serving) and a towel to wipe off my sweat. Then, while we were exercising, each time we moved around the room, I adjusted the fan so that it was pointing in my direction the entire time! This is easy to do because its a small room which is also why it gets so hot in there and I nearly pass out, haha.

Courtesy of Google images

Courtesy of Google images

So today was a major success! Water + Electrolytes + circulating air + towel = No pass out workout!

Here is most of what we did (in random as I remember it order):

5 minute warm up on treadmill (1 minute walking, 4 minutes jogging); 6 minutes in between circuits (5.0, 6.0, 5.0, 6.0, 5.0 and walk for 1 min); cool down 5 minutes (jog, walk, jog, walk, jog 1 minute intervals).

Plie Squats w/ dumbbell

Chest presses (2 sets, one with dumbbells, other with weight bar)

Shoulder presses (several variations)

Bicep curls

Tricep extensions (2 sets, 1 with dumbbell and 1 with bar)

Dips on the bench

Toe touch crunches with 10 lb dumbbell in hands

Rocking horse (ab exercise)

Bridges with legs extended on a balance ball

Back extensions on bench

Lying down leg lifts

One arm rows using weight bar (pulled like a lever)

Dead lifts with bar

Plank (held for 1 minute)

That’s about all I can remember right now!

Hope you all are having a great Wednesday, I’m very much looking forward to girl’s night potluck tonight and getting closer to the Memorial Day weekend! Anyone have any great plans?

Don’t forget to check out An Apple A Day for a great giveaway for her 20th birthday 🙂

Papa John’s 10-miler ‘09

On race day morning, I had my usual pre-race tradition, which I found out today is pretty similar to what Caitlin fuels up on before a race, haha…

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Two slices of whole wheat toast with PB and banana and a glass of 1% milk. I also ended up having some coffee too, which is new for me because I’m usually too afraid to drink coffee before a race. Luckily, I had no problems and it even helped me wake up before I got to the starting line 🙂

I got through the first 8 miles doing a reasonable 9:2 minute ratio of running to walking. I was averaging 10:30-11 minute miles. But after 8, I really started to hurt…my knees, feet, ankles, calves, ugh. So I changed over to 4:1 minutes so that my walking breaks would be more frequent. That became 4:2 and then 4:4, but I finished the race RUNNING and it was hard but I was pleased with how I finished:

Time: 1:53:39

Distance: 10.0 miles

Calories burned: est. 900-1000

I had to wait for my mom and two aunts to finish walking the race, so I went back to the car and took some much needed post-race therapy:

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I usually don’t take ibuprofen, but since I was already in pain, I figured it couldn’t hurt. The Golden Tiger cream was from my mom’s chiropractor, who she says is into holistic medicine. Cool!

These two things were the perfect combo, that and my recovery snack:

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Panera cinnamon crunch bagel with VitaminWater 10 XXX which is acai-blueberry-pomegranate apparently (I drank it really fast). I usually just drink water but the duration of my exercise called for something with some added power. Tasty, good ingredients and vitamins: this hit the spot, quenched my thirst and brought my energy levels back waaaay up. The bagel was awesome too. Usually I’m afraid to eat after a race but I knew as long as this one was, I really needed it.

I sat in the car with my feet propped up for almost an hour. Between that, my snack and the Golden Tiger, I wasn’t even feeling like I ran a race when I got home. Even the next day, my biggest complaints of soreness were my upper body and abs, which was from my workout on FRIDAY. Haha.

When I got settled again, I met my friend Courtney for shopping, lunch & a trip to the library (which in this economy is so much cheaper than going to the bookstore). While out and about, we tried some of the new Pom light teas. I got the pomegranate wildberry white tea:

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It tasted pretty good and was a nice alternative to water. I just don’t choose to use calories on beverages too often so this is a once in a while treat.

For lunch, we stopped at a little place called Great Life Cafe, which is apparently inside of a gym, haha. We found it on the internet! I got the buffalo chicken wrap, which satisfied all my cravings (for some reason, I’m all about the buffalo sauce these days):

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That and a tall glass of water was enough to hold me for a while, but when I got home, I was all snacky again. I had a pita pocket with 1 tbsp of Nutella. Yes, you read that right, I’ve let the beast back in my house…

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What’s cool though is that I haven’t had any more since this time and its two whole days later!

For dinner, I picked up some takeout from McAlister’s Deli and they have some really great additions to their menu. I got the Mediterranean Feta flatbread pizza, which was only $5.79 and look how HUGE it is:

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I ate half and put the other half in the fridge for the next day 🙂 It was really thin and crispy (how I like it) and the veggies and feta were so good. I think I was Greek in a past life.

For dessert, I had some M&M’s…

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while we watched “How to lose friends and alienate people” (with Simon Pegg from Shaun of the Dead). It was pretty crazy and hilarious and it was nice to see Kirsten Dunst in a movie, I used to like her a lot when I was younger and it seems like its been a while since I’d seen her.

Then I went to bed early because I am old ran a 10 mile race! 🙂