Running far and safe

I just got back from a morning run on a beautiful blue sky day. I even went for 8 miles. I haven't done 8 miles since last summer, which used to be my running average. But since I take the winters off, due to the rain and me being whimpy, and not wanting to be soaking wet. I felt great after the 8 miles, I've been doing 5 miles for the past 2 months and just couldn't seem to push past that. Now that I have, I can move on to training for my half marathon this summer.


Angela at Oh she glow's had a scary running encounter yesterday. You can check out the story on her blog. She is all well today, but it made me think about my own safety when running.

I always let Jeff know when I''m leaving and when I'll be back.
I always run with confidence and being aware of my surroundings.
I always cross the road if someone is on the side of the road in a car, for fear they could pull me in.
I always pick up the speed if a car slows down, or something doesn't feel right.
I always run in daylight.


Today I used my running belt for the first time since Jeff got it for me for Christmas.
I took my cell phone with me for extra safety.

I also had some water with me so I could stay hydrated.

Any running tips that anyone else has for keeping safe?

Stand up straight

Today at the gym I did some heavy resistance training working upper body, and then I did 40 min. on the stairs doing intervals at a very intense speed. I didn't know I could even move that fast or work that hard. I always try to push the limit and increase my workouts each time whether it's resistance training, cardio, or kickboxing.

Just a tip and a pet peeve to rant about. If you are doing cardio, do not lean all over the machine because you are tired. Stand up straight and pace it out, your there to work. When you lean all over the machine you are not working as hard, not working your whole body, not burning as many calories, and will not get the results. But if you stand up straight, use your legs and core muscles (abs and lower back); you will have to work harder, but you will burn more calories and work more parts of your body.

Wow that was a workout

I just had such a good sweaty tough workout. Those are the best, even though that's pretty much my usual. There is the occasional one that take it to a whole new level.

I started with a 10 min. warm up on the spinning bike. After that I started my full body bootcamp butt kicking workout. I did a little bit of everything from kickboxing moves, plyometrics, and every variety of squats, planks, and pushups. I worked all of my muscles, but in a non traditional way, and used only my own body as resistance. My abs, legs, and arms were burning. I finished with 35 min. back on the spinning bike.

I also did a bunch of stretching afterwards. Always remember to stretch after every workout no matter what you are doing. You muscles get tight and you want to stretch and lengthen them again. If you don't you will pay for it later down the road.

Fun workout day

A little later this morning I will be heading to Wednesday dancers workout and kickboxing. I love Wednesday's, they're the funnest workout's.

Here's the description for both classes from 24 hr. Fitness's website.

Dancer's workout
(which they have changed the name a few times. Danielle pretty much teaches what she wants. She adds in a lot of ballet movements also.

24Pilates Fusion:

Fitness and Pilates classes unite in this contemporary toning workout comprised of exercises that are based on traditional dance and Pilates movements. You'll experience both standing and floor exercises that focus on stability, balance, and core strength for a complete full-body workout!

Kickboxing

Turbo Kickbox

Learn kickboxing skills choreographed to energizing music. Using no equipment, this kickboxing workout incorporates a number of upper body punches and lower body kicks. Most suitable to participants of medium to high fitness levels, but newcomers are always welcome – just let your kickboxing class instructor know.

A little sun can be so motivating

It's so sunny here this morning, it's such a nice day. I love working out in the morning on these kinds of days, it's so motivating. Today I worked out at home doing a bootcamp style workout with a little bit of everything. I started with 15min. on the spinning bike to get my heart rate up and warm up my muscles. Than I did some resistance training working the whole body. I did one exercise for chest, back, shoulders, biceps, and triceps, with 3 sets each per exercise. For legs and abs I did 3 exercises each with 3 sets.

In between each set I did some intervals to keep the heart rate up. I did some jogging in place and also some kickboxing moves. After completing the resistance training, I got back on the bike for another 20min. at top speed and max exertion.

Off for a run

It's a sunny day today. I came home after work and started my workout. I started off with 20min. on the spinning bike to elevate my heart rate. Than I did resistance training working chest, back, shoulders, biceps, and triceps. In between each set I did some jumping jacks or jump roping, just to keep my heart rate up and burn more calories. Once I was done working my muscle's I hit the road for a 5 mile run. I only run when it's not raining, so when the sun is shining it means I must seize the opportunity and go for a run.

After my workout I did some stretching and than re hydrated with an iced herbal lemon zinger tea.

Feel the burn

Today I went to the gym and did resistance training. I worked my chest and back doing supersets (two different exercises working the same muscle), and in between sets I did planks. I than did supersets working shoulders, biceps, and triceps with side step ups in between each set to elevate the heart rate. I did two sets for each exercise. After I was done with resistance training I did 45 min. on the stairs doing some interval training.

Workout is done

I just finished my first workout of the new week. I did 20 min. on the spinning bike followed by abs, legs, and some plyometrics. I than jumped back on the spinning bike to finish my ride for another 25 min. It's all about keeping the heart rate up and keeping the body guessing. I split my cardio up because it elevates my heart rate and shocks the body into having to quickly adapt to the change, instead of keeping a straight ride.