Lower Postponed. Upper Crunch.

UGH!!!
 
I am extremely bummed! Notice the picture. Right ankle. Yep, that would be my Achilles tendinitis flaring up. AHH!

Not only that, but my left knee is killing me too! When it's bent. When I'm sitting. When weight is on it.
Here I have done everything by the book: stretching constantly, taking it slow, drinking more water, & spreading it out. Yet, I still have leg issues! My head is telling me that my body & joints aren't meant for jogging, but my heart just wants to go for that damn 5K... JOG SOMETHING! Well, I have a doctor's appointment Friday (luckily I was already going for a med check - I like to save multiple issues for one trip = one co-pay :). Plus, I've kept off my legs today (had too! It was killing me!) & most of yesterday with ice soaking & stretching. Because if I don't, I walk like a toy soldier... Knee feels like a noodle & ankle doesn't bend = ouch. The sooner this bull heals, the sooner I can get back to C25K'n it & then roller derby!

However, this is no excuse for me to not get in any work outs. Today, I did a Pinterest workout; The Love Handle Blaster pin which originates from flatmytummyworkouts.com site. It didn't include any leg stuff so I was golden.

It consisted of:

• Side Crunches (15 each side)
• Oblique Crunches (10 each side) It says to hold these 20 seconds, at first I thought, 'Ya like that does anything!' but after a few you can really tell.
• Abdominal Bicycles (30 elbow/knee touches)
• Trunk Twists (10 each way)
• I added:
• 20 push ups
• 20 Triceps dips
• 30 second abdominal leg hold (don't know the real name but where you hold your legs off the ground while laying on your back)

All-in-all it took me about 25 minutes (not including stretching). I tried to do them one after another to get my heart rate up. Hopefully I'll feel it tomorrow, because I felt it during... felt exactly where my scar is & the connective tissue (owie!) (note: the scar goes from my sternum to belly button).

Get fit quote of the day:

I'm in pain & I just have to keep this in mind.

Triceps, Biceps, & Deltoids. Oh My!

While hosing at work today, I looked at my arms & decided it's an arm day! Pinterest arm search brought me to this:

It's originally from a Women's Health Magazine article, "Arm Exercises for Women: Get Sleek, Sexy Arms." I especially enjoy workouts with pictures, because who knows what all those laterals, burpees, extensions, kickbacks, & climbers are. This routine called to do each exercise 15 times then start over & do each one 3 times (ie. 3 sets - 15 reps). Do without stopping in between. I also added 10 push ups into the routine (30 total). Then ended with 7 tricep dip things (hold a chair, w/knees bent, & dip your butt & feel the burn in your tri's).
It took me about 15 minutes to complete.
During my arm search, I found a new motivation/tip site, Skinny Ms. It has daily workouts, monthly challenges, slow cooker recipes, nutrition information, tips, and FAQs. I am now following them on FB & bookmarked the site to return to for tips, recipes, & different routines.

Paul & I also completed Week 2 Day 2 of Couch-to-5K.
        Results:  2.16 miles at 14.21 per mile.
The path we took was a slightly different one in our neighborhood. Still has hills - every path around our house has them - & lots of shade. We totally thought we were faster but oh well. Overall, this one I felt great afterwards... my breathing is becoming better during the jogging part & I don't get as exhausted. After Wk 2 Day1 my knee was killing me, hence not doing anything yesterday to give it a rest. So, I was a little hesitant to start today, but after the first jog/walk rotation the pain went away. Although, I can feel it coming back so I'm gonna go drink water & chill with a bag of ice & my book (The Girl With The Dragon Tattoo by Stieg Larsson). 

Today's Get Fit Quote:

"My Fat is Crying!"

I like to say that when I'm working out. Only then because I sweat all the time regardless of physical activity, humidity, or temperature. The reason for the stinky talk is because Saturday & today's workouts were some wet ones.  Saturday, I went out around 4pm (minus Paul) for Week 1 Day 3 Couch 2 5K work out & it was hot!!! I learned a few things:
#1. DRINK MORE H20
#2. Listen to my program.
#3. Turn around regardless.
Explanation: I was severely dried out not even half way in. On top of that, I didn't even hear when I was half way in. I knew we had covered at least a mile & a half, ignored it & kept on truckin until I heard her say "alright, cool down." Then Dallas & I headed back towards the house. My feet hurt. My lips were dry. The dirty pond to the North look appealing. Dallas' tongue was almost to the ground. My stomach was starting to hurt - & not the sore sit-up kind, like the 'I need a john ASAP kind.' We just wanted to cut through my work, unfortunately I didn't know who was working & they'd make me go around anyway. So, there we were, like a couple stranded in the Sahara... left. right. left. right...
Results 2.14 miles at 14 minutes a mile then on top of that was 1.62 miles in 29.49 minutes

Today's workout went better. Paul accompanied me for our Week 2 Day 1 Couch 2 5K. I like it a lot more when he's there. There's this hill that he rocks & I lag on, but he gives me the umph to finish it... along with a tiny, little 'I think I can, I think I can,' voice. Pretty proud I haven't walked that darn thing yet!
Results 2.16 miles at 14.19 minutes per mile. So, as a team we have improved our time 22 seconds!
Not only that but our shirts were soaked which brought me to Google how much water a human is supposed to intake a day. We have all heard the 8-8 ounce glasses. Paul told me to take your weight & divide it in half & that's how many ounces (mine would be 100!!!). According to an article by Mayo clinic the Institution of Medicine states men should have around 3 liters & women 2.2 liters. Basically if I drink 3 of my Tervis cups at the very least... well, I've done that & with the way I sweat, I think it should be 5 Tervis.'
While reading I also found out that if you're doing a lot of exercising &/or sweating you should drink something with a little extra, like Gatorade or Propel.
Gatorade (or any sports drink) will give you 3 needed items:
1. Hydration.
2. Fuel (carbohydrates which will also delay the fatigue- 14g per 8ounce recommendation).
3. Electrolytes/minerals - since sodium, potassium & chloride are all lost in your sweat.

As I raise my glass of Gatorade.... CHEERS to Week 2!

Gotta Love...

... that soreness, jiggle, tight feelings.

Today, I was successful in riding my bike to & from work!
         TO: 1.55 miles in 11:01, it was a little chilly out & I was sore from Monday night
         FROM:  1:58 miles in 10:39, a little warm but that doozie of a hill wasn't as bad.
I also got Paul to join me in doing Couch to 5K... I started over
         WEEK 1 DAY 1: 2.04 miles at 14.40 per mile. Not as good as Monday's but it was a tougher road.

Soreness: I'm talking about that little triangle in your crotch & butt crack from the bicycle seat when you haven't ridden in a while.

Jiggle: I'm talking about while you're jogging, that's all I'm thinking about is my butt & thighs going up & down. Then when someone drives by I'm thinking that they're thinking 'gee look at that jiggle.' BUT then I'm like, 'well, at least I'm out here working on this jiggle!'

Tight feelings:  I'm talking about after you've been going for a while & you go to squeeze you're hand & you realize water didn't play a big enough role in my day. I think it's my hands swelling but I'm not sure.

OH! Last night after my post, Paul & I signed up for The Color Run!!! I am extremely excited, I'm going to pop my 5K cherry & be a virgin no more! Not only that but get messy doing it too. ;) hehe.  July 1st, KC, here we come, whether or not I'm able to run the whole thing it'll be a blast. If you'd like to join us, just ask but get signed up before it closes!

Happy Memorial Day!

First & foremost. Thank you to all those that have served & are serving our country. I come from a family with one grandparent flying B52s in WWII & another grandparent running telecommunications in the Korean war. I am very proud to be from the Red, White, & Blue!

Second, I hope everyone else had a fabulous weekend. Smores, fire, & Bud Light summed up my weekend. Ha! got some working to do on those calories for sure! Paul & I had some good bonding conversations Saturday & Sunday night out by the fire till 3am...everyone was either busy or went home early.

Third, today was such a nice evening & all those home-made cookies I decided I better do something. Leashed up Dallas, stretched & started my Couch-to-5K program. Probably should have turned around at the 'you're half way done' voice but I was just thinking 'eh, what's a little extra walking. Made it through the Day 1 of Week 1 of C25K = 2.14miles at 13.58 a mile. Well, after that we were no where near home. Dallas was wearing out & we had at least 3 good hills in 2.54 miles to go (I didn't know that starting out). 1 hill down & I'm movin pretty good, Dallas is lagging a bit. Then, all the sudden she picks up pace (I have my ear phones in = not hear quiet things), I look to my right & there's this young, sweaty, ripped guy. Smiles & jogs on by. I don't even care to act tough & pick up my pace but apparently my little hussy of a dog wants to show off & gets all perky & jogging... ha! As soon as he's out of sight she's back to the end of the leash. 2 hills later & a third mile to go, I was half tempted to call Paul... Dallas was fighting me on the speed, so I added 30 lunges so she could walk slow. We made it in one piece, her giving me the 'F you' look. So, now I know I can handle the 5 mile jaunt, Dallas on the other hand, at 85 degrees can only go 3 miles.

I would have to say good day for sure! I think Paul & I are even going to sign up for the Color Run in KC on July 1st! I know it's not much time but I have always wanted to do one & it says they're up for ALL types of people. If you would like to join us, please let me know we could be a team... like The Sweaty Balls or ... 5K Virgins or.... ????