Where's the Beach?

Way Way Off Running Plan So today I thought I was going to hit the trails again for another fantastic outdoor run. The temps were perfect, but the wind was so out of control. Not even gusting 23 mph, just flat out 23 mph. Um, no thank you. I might be fairly crazy, but I'm not totally crazy (ok, that might be a lie). Anyway, as much as I wanted to run outside, and as much as I wanted to attempt to semi-salvage this week's training plan (which is so completely out the window), I hit the gym instead. I started with 10 minutes on the elliptical to warm up and then hit the weights for shoulders and triceps. I started to go with supersets (very typical) but ended up doing trisets of 3x8 followed by 2 additional exercises: TS#1 Shoulder press Lateral raises Rear delt press Front raise open to side - 8 TS#2 Double-arm overhead triceps press Lying triceps extensions Double-arm kickbacks Triceps dips - 16 After the weights I did some ab exercises before returning to th...

Snow Day??? The snow was definitey in the forecast for today. The question was when it would start. I already told my boss I was planning on an 8-4 day so that Jason and I could just go in at the same time since we're down to the one car. At 7 am, there was no snow. But it started at about 7:20 and DID NOT stop. The last time I remember snow like this was in 2000. We got about 12 inches. It took me 3 hours to get from my office to the bottom of a very long, very steep and winding road only about 3.5 miles from work before I had to park my car and start walking. This was before we live right by our offices. I worked from my kitchen table watching the snow for about three hours before they finally, officially closed our offices. Woohoo - a real, true snow day! We get the occasional snow and ice here, but it's almost never enough to close down our offices. Even the state offices were shut down though. I was super productive long before work was officially over. I started dinn...

Tired, Two on Tuesday Can I just say dreary days suck? They kept saying clearing today....it's been so incredibly foggy though so that means damp. Thankfully it was about 50 degrees, but did I mention damp? So it felt cooler (as in 45 degrees) but not freezing at least. I was feeling so lazy about working out. I had thought Jason and I might try to get in our training run at lunch. He had other plans apparently that he failed to mention. I ended up going home and getting in shoulders and triceps. I increased weights again (90% of 1RM) and dropped the number of reps so that it was 4 sets of 6 reps. SS#1 Standing overhead press Lying triceps extensions SS#2 Seated lateral raise Double-arm overhead extension (rather than single-arm as it was hurting my elbow) SS#3 Seated rear flyes Double-arm kickbacks I was very happy with the weights today; I had a strong feeling day oddly enough. Onto workout #2. Today's half marathon training plan called for 2 miles, then A...

Two on Tuesday This morning we got another 2-hour work delay because of the weather. Now, I'm not complaining one bit, but in all honesty, they should have shut down yesterday and done a normal workday today. Anyway, this did allow me plenty of time to get up and get my weights done early. Today I went with shoulders and triceps from STS Week 2 of Meso 3 . The reps dropped and weights went up by 5% of my 1RM (85%). It's the same workout as last week other than the changes in reps and weights - 4 sets of 7 reps. SS#1 Shoulder press Lying triceps extensions SS#2 Seated lateral raises 1-arm overhead triceps extensions SS#3 Seated rear delt flyes Double-arm kickbacks (in lieu of lying cross-body kickbacks, which hurt my elbow) I had a really strong workout session and was successfully able to increase all weights and complete all reps. After work, I hit the gym to get in my scheduled run. The half marathon training plan this week is the same as last week. Today ca...

Wavering on Workouts I was wavering on what to do today. I sort of wanted to take today as a rest day, but would prefer to take it on Friday. I ended up going with Shoulders and Triceps from STS Week 1 of Meso 3 during lunch. Exercises are done as supersets of 4x8 at 80% of 1RM. Warmup Set Standing front press - 12 SS#1 Standing front press Flat bench triceps extensions SS#2 Seated lateral raise Seated overhead single-arm extensions SS#3 Seated rear delt flyes Double-arm kickbacks (in lieu of lying cross-body kickbacks) I will admit that I've been having min-panic attacks thinking about the upcoming half marathon in March. Since I haven't been able to run like I was, and am on no plan at all, it has me worried. Today I found a plan at Runner's World   and started it. It's a 9 week plan that not only includes adding mileage, but intervals and speed work. That appeals to me as I know I am going to have to work on pace as well as the endurance. I think...

Working it Out This morning I thought I'd sleep in a bit as an indulgence on my first day off of my 4-day holiday weekend. Well, I was awake around 6, but stayed in bed at least until about 7:40 before giving up. Hey, it's start ;-) I got started on some of the cooking and prep for this evening's party. I made some cookies and a coffee cake before starting in on my workout. Today was Shoulders and Triceps. As I've mentioned, I missed Week 2 of STS Meso 2 , so I did that for today's workout but as a pyramid style increasing my weights as the reps dropped. Standing shoulder press - 12,10,8,TF Standing lateral raises - 12,10,8,TF Seated rear delt flyes - 12,10,8,TF Lying dumbbell triceps extensions - 12,10,8,TF Side lying single-arm extensions on ball - 12,10,8 Seated double-arm overhead dumbbell extension on ball - TF Double-arm kick backs - 12,10,8,TF After the weights, I headed out for a chilly 3.5 mile run. Tuesday I was clad in sports bra and shorts, ...

Two on Tuesday I had a much better (stronger feeling) weight workout at lunch today. Maybe I was just more focused today. I did shoulders and triceps from STS Meso 2, Disc 22 . Unless noted, exercises were done as dropsets of 3x10 decreasing the weight with each set. . Seated Overhead Press (elbows forward) Incline Front Raise Seated Lateral Raise Seated Rear Delt flyes Flat Bench Triceps Extensions Close Grip Push Ups (triceps pushups) - 10, 10, TF Kickbacks Double Arm I had debated on going to the gym for some elliptical time after work. Instead, I ended up opting for a home workout. I went with MMA Boxing then abs and a nice long stretch then some foam rolling. I must say the foam rolling must be doing something good as it's not longer curse-inducingly painful to do. Taco Tuesday I had thought about doing Taco Salad Bowls tonight for Taco Tuesday. When I ran that idea by Jason, he said salads just didn't sound warm enough. He did have a point. So I asked if we...

Soup Sunday I ended up making a vegetable soup to go with the freshly baked wheat French bread. You just can't pass up fresh bread. I wasn't sure what direction to go with the soup but it ended up being a Vegetable "Chicken" Soup. Vegetable "Chicken" Soup Ingredients: 1/2 white onion, diced 1/2 green bell pepper, diced 2 carrots, diced 1 small sweet potato, diced 1 tbsp minced garlic 1 carton no-salt vegetable broth 1 can no-salt diced tomatoes 1 can chickpeas, rinsed and drained To taste: salt, pepper, red pepper, parsley, basil, oregano 1 zucchini, diced 1 yellow squash, diced 1 package chicken substitute of your choice, diced (seitan, Quorn, Meal Starters) Directions: In large soup pot, saute onion, peppers, carrots, sweet potato, and garlic until begins to soften. Add in remaining ingredients up to the zucchini. Let simmer for about 25 minutes then stir in zucchini, squash, and your "chicken" substitute. Continue to cook un...

Stew Sunday  Well, last night I ended up making a new soup recipe. It started off that I was just going to use some leftover acorn squash combined with some kabocha for a creamy squash soup. The kabocha ended up being bad so I had to move along to plan b. Not exactly sure what to call this creation. We'll go with Indian Inspired Fall Bean and Kale Stew . Indian Inspired Fall Bean and Kale Stew Ingredients: 1/2 yellow onion, diced 1 large carrot, sliced 1 small to medium sweet potato, diced 1 tbsp minced garlic 1 can chickpeas, rinsed and drained 1 can cannellini beans, rinsed and drained To taste: garam masala, salt, black pepper, white pepper, thyme, ground ginger 1 container low-sodium vegetable broth 1/2 large bunch of kale, coarsely chopped 1/4 cup raw cashews * and enough water to create a cashew cream 1/2 acorn squash, roasted and cubed ** Directions: In large soup pot, saute onions, carrots, potatoes, and garlic until begin to soften. Add in spice and bean...