Workout Plan For the Week

Good Morning and Happy Monday all!

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I’ve never been so happy for a Monday. . . and really I’m just excited because that means my boy comes back tomorrow and is done with his 4 weeks of crazy traveling.

I made it!  Although it was touch and go for a bit there when the Lifetime Movies starting slipping in.  Scary.

This Morning

I went through my travel WODS last night with a goal of picking out a WOD that would be long and challenging enough to cash me on it’s own.

Talk about success.

This mornings WOD including

  • 10 minutes running warm up
  • 100 push ups
  • 200 sit ups
  • 300 squats
  • 5 minutes running

All for time.

I’m going to be honest, I was a little concerned I would not be doing this one as prescribed.  Talk about biting off a bit more than I could chew…But I woke up this morning well rested (thank you time change) and confident that I was going to give it all I had.

The 10 minute warm up was easy and just enough to get the blood pumping and my body warm in a cold gym.

I started the second series (push ups, sit ups and squats) by doing 30 of each exercise.  My thoughts were I would get a chunk out of the way, then divide it into smaller bunches.

I then did sets of 20 of each exercise in the series, until I had only 10 left for push ups.  I was really impressed that I never dropped to my knees or really broke form.   The push ups were what I was most concerned about.

Then when I got to only sit ups and squats left, I started doing 20 sit ups, and 2 sets of 20 squats so that the two would end together.

When I finished, I’d never been so happy to jump on the treadmill.   I really don’t know what was most challenging, it all was.  But I finished feeling like I had gotten a great, full body work out in for the day.

I am LOVING these WODS!

Workout Plan For the Week

  • Monday: Full body WOD
  • Tuesday: 3.5 miles, speed work
  • Wednesday: Full body WOD or cross training on the bike
  • Thursday:  3.5 miles, outdoors or speedwork
  • Friday: YOGA/REST
  • Saturday: Short run and skiing (likely)
  • Sunday: 5 miles and short bike ride

Now that we are into ski season, my schedule, specifically for the weekends, is going to have to be a little more flexible.  Zach is QUITE the powder hound, and will go to the mountain at the sight of even a single snow flake (You know it’s true babe)…so I have to be able to move things around accordingly.  He puts up with my running craziness all the other 3 seasons, so he’s earned it).

That’s it, that’s my plan all.

Are You Ready for Winter Yet?

Brrrr!

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I’m all about my warm scarf this morning!  Welcome to the cool temps, Denver!  We aren’t expected to even get out of the 40’s today!  Yikes!

It should be noted that Zach is literally going INSANE with this cold weather.  He has one thing, and one thing only on his mind.

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SKIING!

I’m still all about the Fall — I can’t quite psych myself up enough yet for the Winter and skiing — but days like today make me feel like it’s certainly coming!

Moving on . . . 

Last night was a relaxing evening full of girly things. Cookies,  Food Network, David Tutera, sparkling water, the good stuff 🙂

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This Morning

This morning I actually woke up feeling wonderful!

I think there are 2 elements that make it hard for me to get out of bed as the Winter gets closer:

  1. The dark monrings
  2. The COLD bedroom and WARM bed.

When I’m all warm and cozy in my bed, and I can feel the chill in the room, it takes serious motivation to talk myself out of bed in the early AM.   Well, at some point in the early  morning I woke up and turned off the fan in our room, probably about 3 or 4 AM?!

This made a huge difference because by 6 AM when my alarm went off, the room was stuffy I was actually warm and ready to get out of bed.  Worked like a charm and I was ready to hit the gym for an easy sweat session 🙂   I’m going to have to remember this (although Zach may not like it so much . . . )

Workout of the Morning: 10 mile stationary bike + 15 minute plank weight routine

30 minutes to warm myself up on the bike, and a quick set of a plank routine from the latest SELF magazine + general weights.  I do want to keep my strength training very light until after the race — lord knows I’m too injury prone to risk anything right now 😉

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I finished BEAUTIFUL RUINS during my work out this morning as well — so look forward to a book review in the very  near future 🙂  I highly recommend this one people — check it out!

Question of the Morning:  Are YOU ready for Winter yet?

NO!!!!

I’m BACK! :) Work Out Round-Up October 11, 2013

I’m back everyone! 🙂

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Thank you all SO much for sending so many healthy vibes and well wishes my way over the past couple of days.

Last night I started feeling better, and this morning woke up feeling almost as good as new.

The most important thing for me this morning was feeling normal. . .

so I did what normal Ashley would do.  Strapped up my running shoes, and hit the gym for a VERY EASY 5k.

Workout of the Morning:  Easy “I’m Back” 5k Baby!

  • 29 minute 30 second 5k.
  • And I’ve never been happier to be able to run 🙂

I promised myself from the second I woke up, that if I started feeling any pain in my stomach, that I would stop right away.  But, THANKFULLY, I felt fine the entire time — and actually felt like I was running on new legs.

I think my body needed a bit of a break, and I’m glad that I had so many people reminding me to respect that :).

I promise you all that I would NOT have even attempted the run if I didn’t feel significantly better than I did yesterday.  And I do not necesarily advise that other people handle any kind of illness the same way I do.  For 48 hours, I rested, snotted, and did NOT shower.  But now — while still a bit snotty, I am showered and ready to try and be a normal human being again :).

Workout Round Up for the Week

Well — that didn’t work out as planned ;).

Here were my planned workouts

  • Monday – 10 miles stationary bike and 30 minutes strength
  • Tuesday – AM yoga – PM 4-5 mile run
  • Wednesday – 10 miles stationary bike and yoga/light strength
  • Thursday – 4-5 mile easy run
  • Friday – Rest/Yoga
  • Saturday – Long run – 10 miles
  • Sunday – Recovery run/bike

And here is how it’s actually worked out

  • Monday – 10 miles stationary bike and 30 minutes stregnth
  • Tuesday – LUNCH yoga, 5 mile trail run
  • Wednesday – Unplanned SICK day
  • Thursday – Unplanned SICK day — walked 4 miles
  • Friday — IM BACK 5k
  • Saturday — Planned long run
  • Sunday — Planned recovery

I stress PLANNED on both Saturday and Sunday because I am not going to push it this weekend.  Of course I am hoping that I can run, but I am not going to give my body a set expectation.  Both physically and mentally — I want to do what’s best for my body.  Whether that’s 10 miles, or 1 mile.

And that folks, is how this weird week has worked out.

One things for sure — I’m glad it’s Friday 🙂

Question of the Day:  What are you most looking forward to this weekend?

Feeling better 🙂