I Get By With a Little Help.... #FitFluential #GirlsGoneSporty #SweatPink

Caught that handsome man Shemar Moore in the background.
Love. 

Recently I have seriously increased my training time and have varied my workouts quite a bit. Outside of a brief illness last week, which set me back a few days, I have been hitting the gym every day I can for at least a 30 minute workout. If I have to head home I do something there too. No excuses!

The best part is that I have been able to be motivated by my two peeps Angela Z. and Alex. We have been going to the same gym so we are attempting to keep each other on track. Knowing someone is expecting you to be there makes it harder to bail out on them AND yourself.

I have added a few new workouts to my repetoire including using the arc trainer and elliptical, attended my first Zumba class, and also went back to the pool for the first time since Iron Girl. I am still running and am trying to run as much as I can. I have been taking my dog for a run or two as well.

One reason I started adding variety to my workouts was just the availability of the treadmill at the gym. Instead of waiting around for a chance to run, I hopped on the arc trainer. I admit to having a love/hate relationship with it. That machine does wonders for my legs, but man it is brutal. I usually put it on the strength training setting and do at least 15-20 minutes of that. Ugh. I added the elliptica las well but dammit it if I don't feel like I am going to fall off that thing every time I get on it.

I have also gone back to strength training and have added this piece of equipment to my home gym in addition to the workouts I a doing while at the gym.

Olympic Barbell (15 lbs) wth two 10 lb weights

I also went back to my love of yoga and any Friday or Saturday morning that I am not working I make sure to attend the class at the Barbara Greenspun Women's Care Center on Warm Springs in Las Vegas. It is only 10 minutes from my house and this 60 minute class taught by Jennifer is a steal at the cost of $5. The class used to be free but it is still worth it to pay for her class that I can assure you. I can already start to feel a difference in my flexibility and I am certain this will help my running in the long term.

Las weekend we also headed up to Red Rock Canyon for a nice long hike. Weather was awesome, and though the park was busy because of the holiday (MLK Day) we had a great time there. I love going to that park and need to do so more often.

Here are a few pics:

My husband photobombed us!

Now to that Zumba class. Last year I had a goal of trying one new activity each month and I may try to go back to this in some form, whether it be a new type of workout or a different version of something I already do. So when Angela Z. asked me to attend the class at Z Spot I jumped at the chance to go.  Angela, alex and myself went to get schooled in dance excercise. We went last Tuesday night, though I admit I was a bit nervous about being Miss Uncoordinated. The class was taught by Eva and from what people there told us she is one of the best instructors there. They were right. She was high energy, did challenging moves, but she made it fun. Turns out I had another friend there that night and she captured some video. If I get her permission to post it I will add it to my blog later on. Wicked fun. And thought it was tough to do some of the moves it was okay, no one judged. No one made remarks about it. We all just had a blast! I definitely got my sweat on that is for sure.

So far, 2014 is looking pretty good. Right now I am just having fun with it and not putting a ton of pressure on myself. I am excited that things seem to be falling into place and that I am being more consistent. If I can stay on track, and keep up the level of committment to my goals, I have no doubt that this year will kick some major a$$.

Sympathy for the Devil Race Recap 09.14.13

Last weekend I made a very last minute decision to run a Calico Racing event called Sympathy for the Devil. I chose the 5K event just to get outside and be around other runners since I have focused on indoor running lately. I just needed a different experience I guess. I needed something short and close to work in Henderson so this worked perfectly since it started at 7 AM. I packed my bag with a work outfit and also put out my running gear so I wouldn't wake hubby at 5:30 AM.

I headed to the River Mountains Loop Trail @ Equestrian Park Trailhead in Henderson. This event was also a final Farewell to "Running with the Devil" which had to be cancelled this past summer. This event was one of the first done by Calico Racing and Joyce, the Race Director, made sure to acknowledge those that had planned to attend that cancelled event and gave kudos for those that came to say one last goodbye to this race.




The View at the Start Line

At the start of the race Joyce gave us our directions once the 1/2 and full marathoners were on their way. Soon we were off on our own and I felt pretty relaxed. I wasn't going for any PR's or anything like that I just wanted to run solid. Despite the humidity that morning and the steady incline of the first half of the course I did just that. It was when I hit the turn around that I completely messed up. I misinterpreted the volunteer when she said it was the turn around yet pointed to her right. I had thought she meant to keep going to the path that was behind her that headed that direction thinking I just couldn't see where it looped. Once I got around it was still heading up and about .25 miles in I asked a nice guy behind me if I went the wrong way and he said I had so I just turned around then. It  meant that I added a half mile to my race. Oh well, instead of beating myself up I just kept going towards the finish. My official time was 45:42

 

 

 

 

After the race, I hurried to the gym and grabbed a quick shower before heading to work. Not exactly sure I was smart to do a race before a busy work day but I am still glad I did it. You can never regret doing something that makes you smile and running always seems to do that for me. I may not be great at it, but it is something I can always turn to. There is something to be said about that.

 

 



 

 

Iron Girl Training - Week Four #irongirl

Sunday 8/11 - So much for a restful weekend. This time my ass kicking was in the form of Jillian Michaels and her "fancy, wancy" workout called 30 Day Shred. I felt fine through the entire workout but at dinner the next evening I had a difficult time stepping off the bar stool I was perched on. Sigh. It as all good, a great workout in a short time is never bad. Love the idea of strength training, cardio and abs in three circuits. Killer workout from a killer fitness buff. Kudos!

Monday 8/12 - Snuck in a 20 minute run on my lunch break. 1.68 miles in 23:12. Legs very heavy thanks to Sunday's workout.

Tuesday 8/13 - REST DAY  - See above. LOL.

Wednesday 8/14  Made a quick trip to the gym and was able to get a 1.24 mi run in , 00:15:00 with a 12:05 pace. I guess being in a hurry works for me. Despite having this short window of time to work with and going at the worst time of day (around 5 pm) I was still happy that I squeezed in this run. Still haven't hit the pool or bike yet this week but thinking Saturday night will be the ticket for both.

Thursday 8/15 - Saturday 8/16 Sadly I don't work out these days due to work and some time needed for hubby. I also attended an event for SGK. Life happens. Sometimes you just have to roll with it.

On to week 5!!!

Karen

Iron Girl Training - Week Three #irongirl

My Week in Review

August 4-10, 2013

Sunday 8/4- I spent most of my morning, which began at 7 AM thanks to my crazy dog Castle, doing laundry and cleaning (took ALL of the curtains down and washed them). After  that I headed over to my friend Anna-Lee's to see that beautiful baby Jesse and get some photos for her. He is now 6 weeks old and already a heart breaker. After I left I headed home to let the dog out and get his dinner going. Then, while he ate, I threw on the workout clothes and headed out on the bike. Originally I planned on 13.1 to get my Doctor Who Challenge in but I spent too much time (and who wouldn't?) with that cutie pie Jesse. However, I was able to get just a smidgen over 5 miles in and discovered one major issue with the bike, the seat sucks. Now before you tell me to get a gel seat, I actually have one, it just kept sliding off no matter how tight I had it on. It was like that bike had it out for me. About a quarter of a mile in and my arse already was killing me but I refused to stop. I wanted to get this ride in bad. Guess what? I did just that. That first half was a steady incline and though it was killer on the legs (a good thing) it was really nice on the way back. Really liked the ride despite the issue with the seat. It felt good to be outside and to enjoy the scenery, much better experience than at the gym right? I also remembered I had a Camelback Hydration Pack so earlier in the day I had prepped that for my ride. It may have sucked for running but it was a joy for riding.

Monday 8/6 - An after work run which I am pretty proud of. It was not because of how fast I ran (I laughed as I typed that) it was more so because I hadn't felt that good running in quite some time. The first mile I had heavy legs but they eased up a bit as I progressed. I did take one minute brisk walk breaks every .5 miles until I finished the 3.17 mile run. My lungs felt good, and in time my legs hit their groove. Pace was slow as usual but I was more concerned with stamina and I think I am inching in the right direction.

Wednesday 8/7 - Despite my hatred of mornings, for anything other then relaxing and drinking coffee, I went out on my bike and did a few laps around the neighborhood. I did the .24 mile route around my house a few times and then a few out and back trips on the main road which are about .50 miles.The good thing about the seemingly crazy route is that on both routes there are hills and inclines. In my neighborhood alone, one quarter of the block is a nice incline and this happens on the return trip on the route outside my development. I kept mixing it up between the two to keep from getting bored, but the workout itself was awesome and my legs definitely felt it. I even did a faster pace with this one over Monday's ride. 

Thursday 8/8 - Rest Day. We had plans to meet up with the in-laws for dinner at Gordon Biersch. I had a great meal - steak frites along with one sangria mojito. Very unique but tasty drink. 

Friday 8/9  - I was up pretty early to get prepared for my social media class (which was a fantastic experience by the way). Later on in the day I went to the gym to do my first brick workout and it was, in a word, AWESOME. Wish I had done this a long time ago even before I decided on the Iron Girl. If you want more information on what a brick workout entails and why it is a great workout even if you are not training for a triathlon check out this article - What Is a "Brick" Workout And Why Do Triathletes Do Them?

I started my brick workout with the plan to do two tenty minute sessions each of the bike and of running. I started with the bike since this will happen first in my triathlon thus helping learn what it will feel like when I transition from one stage to the next. I did this one at the gym so as to shorten the lag time between each section. It went pretty well, the only snag was my right foot slipped off the pedal twice but nothng major. I recovered quickly.

I then moved right on over to the treadmill to do my run. I was pleasantly surprised by how well this went. I have always struggled with my stamina but I am starting to think the biking I have sone lately has helped. I normally have to add a few short breaks but not today. I went straight through. I kept the pace slow on purpose with the intent to increase over the last five minutes which I did - getting up to 10:45 min/mile on the last minute. I will increase the overall pace the next time as well hoping to get my legs to get on board. They were a bit heavy at first as to be expected but overall they felt great and I didn't have any soreness in my knees at all. PROGRESS!

Saturday 8/9 - Vinyasa Yoga Class at Barbara Greenspun with the talented Jen. I really loved her class in the past but after focusing on running and strength training I forgot how helpful yoga was. I was a lot more flexible this time then I had been in the past which was a pleasant surprise. I was so relaxed after that class and I will definitely be adding that back into my reportoire. 

Today my cousin (in-law) Jami  regsitered for the Color Run 5K as well. Excited!

Overview - All in all it was a great week. I had a plan and I stuck to it. I didn't waiver much and when I had to adjust due to work I made sure that I did it properly and didn't just skip a workout. I didn't swim this week because I wanted to focus on getting used to the bike. It seems to be working. My legs are starting to feel more solid. Tonight it date night with the hubby, and tomorrow I will be heading out on the bike again. I also plan to do some strength training as well.

Upcoming Event of Interest:

Jen, the yoga instructor, mentioned the Vegas Gone Yoga! Festival to be held on September 22nd at Springs Preserve. I have a few yogi friends in Vegas that may be interested in this. 

The festival will offer a variety of classes throughout the day including Ashtanga, Vinyasa (flow), Kundalini, classes for beginners, yoga with live music, Power classes, Partner Yoga, Yoga-Pilates Fusion and Deep Relaxation with Aromatherapy Yoga.

Sounds like a pretty cool day, check out their website for more information and to purchase tickets.

Iron Girl Training - Week Two

I began this week by building on week one, and already have increased things more so heading in to week three. We finished getting the bike together last week and now I just need to get things together for materials (what to wear, etc) and then research transition from one stage to the next. I am the type to be OVER prepared so that is actually my real concern - having too much stuff. I need to develop a real and practical list so that I don't over plan and prepare for every little thing that 'may' happen.

Nothing really crazy to report abut week two so this blog will be short - but getting excited as the days go on. Little nervous about the swim, not going to lie, but I think it is going to wicked fun.

Getting Ready for Iron Girl - Week One

Week One Review

This first week of training went well but could have gone better. I got some solid workouts in this week but know that I need to increase it going into week two. I did have a crazy but productive work week so I am pretty happy with what I was able to do in light of that but know that I still have more to do. I was supposed to go to my first spin class on Monday which got changed to this evening, but my work week caught up with me (that and a crappy night of sleep last night) so I decided I needed a rest day. I am hoping to get that first spin class in on Monday night instead. I really want to do it and tell you all about my first class. 

I started doing some research on the Sprint Triathlon and am looking into what to wear and what to do in preparation for the transitions. It seems daunting so I am going to take it in chunks. First I need to find what to wear, and from what advice I have gotten from others,  I may decide to buy a multi-function outfit that can go from stage to stage. If that is the case I will need to do that this weekend so I can practice going from a wet suit to a bike beforehand. I am sure it will be uncomfortable so I want to make sure I know that noe. Which brings me to my next issue. 

The bike I have is more of a mountain style bike, not a road bike. We have also have had issues on the tires staying inflated which means that we will need to replace the tubing in each tire which my hubby swears he will do (hopefully soon). This bike will at least get me acclimated to outdoor biking again. In particular, doing so in Vegas weather. Yet, I know I will need to solve the bike problem somehow. Possibly rent one, or look into a used one. Not sure on that yet.

Tonight is my rest night, and I have some swimming and running on deck this weekend as well. My issue with swimming is feeling like a bit of a dork at the pool in my gym. Still not quite comfy with practicing there. I feel awkward. I miss having my own pool. Yet, I know it is something I will evetually get over the more I go. 

I need to work on my training plan for the coming week on Sunday. I am using a Triathlon training app but it isn't very flexible and I cannot seem to find one that I can pick and choose what days and what workoust I do. I cannot always swim on day one, bike day two, etc. My schedule is too chaotic to aow me to do that. My late night is now Wednesday evenings, which is new, so I had to do a lot of adjusting this week to accomodate that and my hubby's schedule since he has softball too. We have a 2 1/2 year old dog, that is often vivacious (aka he gets himself into mischief), and rightfully so  I have to limit how long he is left unattended. Just not fair to have him left alone that long. So I try to use those days to take hime for a walk, or a short run, to get him some excercise too. 

I have also started to track my steps on a pedometer (new gadget: Jawbone UP) and my food intake to make sure that I am getting the right nutrition in as well. One thing I have noticed so far was that my sugar intake was wicked high in the beginning of the week, so now I have that under control. I have up my fruits and veggies and am trying to be more picky about what carbs I am taking in too. 

I am also happyand extremeley grateful that the folks at Iron Girl gave me permission to use their "in training" logo on my site. I had it on my first post but took it down after my friend said that she got hers from them directly. She is an official blogger for the Vegas event as I mentioned in my previous post. I decided that it couldn't hurt to ask them if I could use it. Through twitter I received an email address from them and requested permission, which I received a few days later with the logo attached. A good reminder to not just use what you find in a google search. A quick email was all it took. 

There is just so much to think about but am really excited about this race. In three months from today I will see if all this hard work will pay off. I must say though, no matter what happens, I am pretty happy that I decided to do something that scares me a little. I did it before with obstacle course races, and now with the Iron Girl. It feels good to try something new, and I see myself doing it more and more. I don't want to miss out on any new opportunities just because I feel uncertain. I just want to continue to be brave. 

Have a great weekend everyone and swift feet to all those racing this weekend. 

Karen