Where's the Beach?

Apologies  First off, I want to thank everyone for their kind words of support and encouragement regarding my knee. So many of you know first hand what I'm going through. Now, I must apologize for being such a whiny brat. I was being very self-centered yesterday. I know I am not the only person in the world who has ever had a side-lining injury. Some of you have gone through far worse; some of you are still recovering. So I apologize. Weights & Boxing Today was a cold one, but at least the sun came out. That helps some. I had wanted to go home at lunch at get biceps and abs done, but I forgot I had a birthday lunch (mine with another co-worker). It was a stressful morning, just the kind of morning that pretty much demands a mid-day workout. Sigh. Biceps were from Cathe's STS Meso 2 Disc 15 done as drop sets using 70% of my 1RM. Dumbbell Curls - 12, 10, 8, TF Seated Alternating Curl - 12, 10, 8 Preacher Curl on Stability Ball Double Arm - 12, 10, TF I followed t

STS Switch Up Today I decided to skip Meso 1 of the STS series and go on ahead to Meso 2, which is building. It starts off at 70% of your 1 rep max. The reps go down some too. I was just not able to get excited about Meso 1 like I thought I would or should have. Also, because of my knee, I can't do many of the leg exercises from Meso 1 - lots of drop squats and leg press. Right now I can't walk down stairs normally so that just won't work. Anyway, today I went with Meso 2, Disc 13 just doing chest and shoulders. Unless marked as TF (to failure), the exercises are done as drop sets from 12 to 8. With this drop set, however, you don't change the weight, just the reps and you use 70% of your 1RM. Next week it will increase to 75%. Flat Bench Press (barbell) Flat Bench Press (barbell) Flat Bench Chest Flys Incline Press Incline Flyes Seated Front Press Alternating Arms (Elbows Forward) Seated front press - TF Alternating 1-arm standing lateral raise Seated la

Vegetarian Thanksgiving  So I finally got around to making our vegetarian-friendly Thanksgiving meal last night. I was so looking forward to the menu. We had talked about it all week and finally agreed upon something we both were excited to try: Apple and Kabocha Kale  Quorn Turk'y Roast with homemade Chipotle Cranberry Relish Honey Mustard Roasted New Potatoes Homemade wheat rolls Apple and Kabocha Kale Ingredients: 1/4 cup red quinoa 3/4 cup water 1 small bunch kale, cleaned, rough chop 1/2 honeycrisp apple 1/2 small white onion, thinly sliced 1/2 kabocha squash, cubed and roasted* OJ To taste: salt, pepper, agave nectar Directions: In saucepan, bring water and quinoa to boil then lower to a simmer, cover, and cook 15 minutes. In large skillet, saute onions for approximately 3 minutes. Add in kale and orange juice and allow the kale to begin to cook down. Add in apples, quinoa, and seasonings and continue to cook until kale is soft (or to desired texture).

Weights & Boxing This morning I got up and did Cathe Friedrich's STS Meso 1 Disc 2 - Back and Triceps. I also did her MMA Boxing DVD after the weights. I was very disappointed to not be able to run as it turned out to be a gorgeous day. For the chinups and pullups, I had to use resistance tubing as I do not have a pullup option at home. Lat pulldowns with band Dumbbell Rows Both Arms Dips on chair Straddle Pushups Chinups Seated Overhead Extensions One Arm (dumbbell) One Arm Row (dumbbell) T-Pull with band Flat Bench Dumbbell Triceps Extensions Dumbbell Rows Y's with band Kickbacks One Arm (dumbbell) One Arm Horizontal Row (dumbbell) Deadlifts (dumbbell) Close Grip Bench Press (dumbbell) One Arm press Down with Band Chinups Seated Overhead Extensions Both Arms (dumbbell) Dumbbell Rows Double Arm Rows with Band Side Leaning One Arm Overhead Extensions on Ball (dumbbell) One Arm Row (dumbbell) Deadlifts (dumbbell) Kickbacks Double Arm (dumbbell)

10...Long...Miles This morning I did not get up early to partake in the Black Friday chaos. In the past, I might get up and head to the mall by 8 am. I have found that most people are still at Walmart, Target, Best Buy, those places. I have also found that I am only buying needlessly for myself when I do this. So, this morning, no mall. I got up and had my typical oatmeal breakfast, changed over some laundry, and was fairly unproductive. It was freezing out, literally, but sunny at least. Jason and I were planning on a long run today, but wanted to wait until it warmed up a little bit. By 10:30, we realized the wait was futile, it was never going to really warm up. We headed to the river trails with the temps hovering below 40 and the wind steadily picking up (go figure right). The first 5 miles were windy, but not terrible. The wind, my friends, was mostly at our backs. At the turn around, we were smacked in the face with cold, steady winds. I suddenly regretted having taken off

This morning I woke up just a little after 7 and realized that it wasn't raining out (yet). Even better, it was 70 degrees. Oh yes, this meant I was going to get to run today after all. I waited for Jason to get up and we headed out around 8:45. It was a bit windy out, but no rain. I was happy that I didn't have to bundle up as well. Right at 2 miles into the run (just as we passed our house), it started to sprinkle a bit and Jason had to make a pit stop. I opted to keep running. The rain actually felt pretty good I learned this summer that it can be fun running in the rain. The rain would stop and start back up, but it was nothing to deterring, so I decided to take a turn heading one route that would put my mileage close to 6. I actually saw 3 other groups of people walking or running so I didn't feel too terribly nuts for being out in the rain. But then the sky fell out when I was about a mile from the house. Oh yes, downpour to the point where I could barely see. I too

Rest Day and Baking Today is my rest day for the week. It's been weird weather all day. It started out with an incredibly dense fog that made if it feel chilly and damp. Then as the cold front started pushing to the warm front, the wind kicked into high gear. It's been 77 degrees, windy as hell, humid, rain then sun then showers, then sun and more wind. Trust me, this was not a run-inviting kind of day. Glad I went ahead and did legs yesterday. I wasn't tempted to run in the least today. It really worked out well again for me, this being my rest day. My boss let me leave early today (thank you Kelly). This allowed me extra time for errands. I have been putting off Target for a while now, so that was my first stop. Jason was nice enough to hit Whole Foods during his lunch break so I snuck over to DSW to try and use a $5 coupon for my bday. I did find some cute black booties, but am still a little unsure of them. I love how they look on other people though... Anyway, I u

STS Shoulders I am definitely feeling yesterday's workout . I am actually sore all the way down my sides even from all the pushups. I know I shouldn't be surprised, but I usually am a bit taken aback by how effective pushups really can be. So, after jumping back into Cathe's STS yesterday, I was itching to get the shoulder workout done. I'm even looking forward to the leg workout for a change. During lunch, I did shoulders from Meso 1 Disc 1: Alternating Seated Overhead Shoulder Press (dumbbell) - 15 Seated Rear Delts (dumbbell) - 15 Bonus Band Pulls - 15 with a 3 count pulse Incline Front Raise on Stability Ball (dumbbell) - 15 Seated Lateral Raise Both Arms High Ends (dumbbell) - 6 with 3 count pulse Side Leaning Lateral Raise (dumbbell) - 15 Seated Overhead Press (dumbbell) - 15 Seated Front Press Double Arms - 1.5's for 12 reps Incline Rear Raise on Stability Ball (dumbbell) - 15 It's been a long time since I've picked up my lower weights. T

Soup Sunday Last night we were pretty lazy. We watched a movie (A Walk to Remember) and ended up heating up leftover Chipotle Kabocha and Pumpkin Soup for dinner. Neither of use wanted anything heavy at all, so this was perfect and involved no cooking. STS and Step Today I knew I was going to do chest at lunch, but what I ended up decided (last minute) is to restart Cathe's STS (Shock Training System) Series again. This time I will break out the muscle groups though. This will allow me to continue to do weights during lunch. I had been putting off restarting STS because I didn't want to do hour long weight sessions right now. Today was Meso 1, Disc 1. It was supposed to be chest, shoulders, biceps, but I did chest and biceps only. Meso 1 is all about endurance (and pushups). I didn't have time to look back at my workout cards from the first round of STS so I definitely miscalculated weights today - as in went way heavier than I probably should have, but only hit fai

Some Kind of Morning First off, sorry for the non-creative title. I think when you see how the day started, you'll understand. It was a bit of a rough start this morning. I fed the dogs and was working on my breakfast when Maddie peed on one of the area rugs. I was furious of course, what a way to start the morning, and guiltily admit yelling at her and forcing her to go outside. Mind you, I had made them both go out before feeding them. Heath eats slowly so he was still finishing his breakfast while Maddie was peeing on the rug. Of course he was all kinds of confused with the yelling and shuffling of Maddie outside, so he came into the living room to check out the situation. In the meantime, Maddie made her way back inside and finished off Heath's breakfast. Seriously??? So frustrating, Anyway, Maddie never pees on rugs and such unless there is a problem. Problem being a UTI. So, back to the vet she'll go tomorrow.  Anyway, it was a rough start to the morning, which

Friday Recap So my birthday weekend started off with a 5.5 mile run. I will say it was a good run despite the fact that the wind chill was 44 degrees and it was WINDY. I felt like I was running through mud. But it was still good, funny how that can happen. I got cleaned up quickly then headed to my hometown (about an hour away) to meet my mom and one of my dearest friends for lunch. I have known Kori since preschool, so about 32 years now. She is seriously flesh and blood to me. She's the one friend who I've never ever had a single argument, spat, tiff with. Even if we don't get to see each other often, it's always like we've never missed a beat. We had lunch at Ruby Tuesday's. I discovered back in February during my trip to Branson, MO that they had a freaking awesome salad bar. My first trip to the salad bar (oh yes, I went back for more) I just went nuts and pretty much piled any and all veggie items on top of lettuce and spinach. The second trip I was a

Busy Day I'm going to get my post out early today as it's going to be a busy one. Once I head out the door, I really don't know when I'll have a chance to get back to the computer even. Funny how days off can be the busiest days. I am about to head out for a run. Though it's not yet 50 degrees so I'm slightly dreading it. I really haven't quite figured out how to dress for these cooler temps. I always seem to wear too much and end up hot or with cold sweats. Maybe I just need to take a shopping trip to find more layers ;-) I really need to do chest but my arms are so sore still from the various workouts this week. It's just all seemed to slowly build up and my entire upper body is sore, but not in a bad way. I definitely know that I worked hard this week. Fun Facts Friday I may have to abandon Fun Facts Friday if I can't start getting more creative or inspired. I feel like I've been less than exciting with my fun facts lately. Since my b

Magnesium? I did have a better night's rest last night finally. No restless legs, or running legs is what my mom always called them long before it had a name, Restless Leg Syndrome. Averie commented that I might try adding in a magnesium supplement. Interested in the idea, I looked it up and indeed, certain deficiencies such as magnesium. Running most definitely can deplete magnesium levels, and I've definitely been putting in the mileage so that makes sense. Thanks Averie ! Back and Boxing I thought I might do back and chest today during my break, but my shoulders are still sore from that workout so chest work wouldn't have gone so smoothly I'm afraid. So I just went with back and 2 combos from Cathe's MMA Boxing . I ran out of time to do the 3rd combo or to do abs. So I finished it up after work. For the back workout, I went with trisets: TS#1 - 3x8 Pullovers Underhand rows Single-arm rows TS#2 Lat pulldowns with band - 2x16 Low back extension on ba

Hill Repeats I had sort of hoped I might wake up early enough this morning to either do a short step workout or biceps. That did not happen. I had a horrible night's sleep, again. For the past two nights, I've been suffering from restless leg syndrome. I used to have problems with it constantly many year ago, but it seemed to just disappear until Monday night. If you've ever experienced it, you understand and know it's not a joke. If you haven't experienced it, it feels like a cross between electricity and bugs going up and down your legs making you feel the need to constantly move or twitch them. Needless to say, this does not bode well for a good night's rest at all. Anyway, today was a bit warmer (though super windy) and sunny. It's been a while since I've done any running drills, so today Jason and I did hill repeats. We ran about 2 miles as a (windy) warm up then hit the hill 9 or 10 times. I was counting to 8, but Jason kept telling me a time.

Two on Tuesday  Today started off as a rainy, dreary day here. The temps were below 50 and it was windy as well. Makes it hard to get motivated that's for sure. I knew I wouldn't be doing the group run tonight, so that meant either step or some sort of boxing/kickboxing. I obviously did not get up early to work out though. At lunch I did shoulders and triceps. SS#1 - 3x8 Overhead press Overhead triceps extensions SS#2 3x8 Upright rows Lying triceps extensions SS#3 - 3x10 Lateral raises Double-arm kickbacks Front raise open to side - 10 Weighted triceps dips - 16 It was a pretty good workout despite the fact that my heart rate monitor is pissing me off. Sometimes it won't register a heart rate at all. I changed the battery in the transmitter last week and am still having issues. At one point during my run on Sunday it said my HR was 192. Um, no. I've maxed out at 186 before and I know how that feels. So I don't know what's going on. After wo

Well today I had planned on doing shoulders and triceps and likely a step workout after work. My sinuses are a mess though and my legs are just heavy from the runs this weekend. So I decided to take today as my rest day. I just wasn't up for anything to be honest. I think it was a smart decision for the fact that tomorrow's cardio will likely have to be indoors because of weather. I know that two days of step would be difficult for me to swallow. Also, I needed to hit Target at some point so the rest day lets me run that errand without feeling rushed, so things work out sometimes for the best. I've been seeing a few posts for recipes and dishes using delicata squash. I am a huge squash fan, but I had yet to try this one out. So the other day I picked one up just to try it out. I wasn't exactly sure how I was even going to use it to be honest. I figured I could roast it up and serve on a salad if nothing else. What I decided to do, since I had the extra time today,

Dessert in a Glass Before I talk about today, I have to share wit you all the BEST dessert cocktail ever. We had picked up some Silk Nog yesterday for no real reason other than it was there. Well, after dinner, Sarah and I started talking about what you could make with vanilla rum. We came up with Pumpkin Pie Bliss . I will say that the amounts are pretty vague. I used a small blender (think Magic Bullet size) and just eyeballed the ingredients. Pumpkin Pie Bliss Ingredients: Silk nog Vanilla rum (approximately 2 shots) Pumpkin puree (maybe 3 tbsp) Cinnamon Freshly grated nutmeg Directions: In blender, combine all ingredients and blend until smooth. I do believe we will be serving this at Thanksgiving in lieu of a pumpkin pie ;-) Lazy Sunday This morning we were pretty lazy. It was really kind of nice actually. I made oatmeal for the both of us for breakfast. We ate that and watched some Food Network. There was no rushing, no sense of urgency. It was really nice. W

Girls' Happy Hour Last night I had an absolutely fantastic time with two girlfriends. We met up at a place downtown called Dizzy's Gypsy Bistro . It's a fun, ecclectic place, but I will say they're proud of their food if you know what I mean. The salsa is great, but not 8.99 great. But it's the company that was most important (and yes a couple of drinks too). We chatted, laughed, gabbed for over two hours before calling it a night. My friend Meg also gave me an early birthday present. She is one friend who absolutely gets me. It's like we've known each other forever. Do you have a friend who absolutely gets you ? Windy 10-Miler I didn't want to mention it yesterday because I was going to be alone - but Jason went camping with his dad, brother, nephews, and brother-in-law this weekend. My sister is staying with me tonight though so I don't feel uncomfortable saying he's gone. Anyway, I turned in around 10 pm and had a really good night's s