So I'm always looking for a new workout to try and this one came via twitter from Triathlete Magazine none too soon.  The full workout is included below, but due to time contstraints, I did the workout you see below up to the point of the run coming in 5 minute intervals.  I am going to do the full version this weekend....but it was definitely great for the legs.   From an intensity perspective, I tried to just push for a running pace on the treadmill equivalent to what I do for my sprint triathlons and the bike, I try to keep it at 21mph + on the trainer...not full proof but you do sweat alot.

The workout:

30-minute warm-up on the bike  (I did about 10 minutes warm up, the remaining 20 at high intensity)

10 minutes of running

10 minutes of cycling

10 minutes of running

10 minutes of cycling

5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
20-minute cool down on the bike.

I'm excited to join Sarah at a cycling class at LA Fitness tonight....I've never been a huge fan of "classes" but once again....looking for a change of pace...so we shall see..I'm sure if Sarah loves it, I will too. 

and since I always have to include a photo, related, random or otherwise...here's my baby spiderman...love this new app (instagram) on my iphone...lets you do cool crap with your pictures...

Later!

Blogger break has to end....

So I'm officially back and trying to be regular with this blog thing.  I haven't posted in hmmmm we'll go with forever...and that sucks really.  I've been really busy training all year and I need to be better about posting about it.  I like writing what I do because it keeps me accountable...and I must admit I like seeing it on paper...well screen.  So anyway since the last I posted I've done quite a few races....a couple half marathons, a couple 5Ks,  several triathlons etc.  My next big goal is the Half Ironman in Muncie in July.   It's a ways away but I train year around and increase my distance closer to the actual event. 

The biggest adjustment to my training routine has been 2 a day workouts and Masters Swim.  I don't do 2 a day's every day, but I've been trying to about 2-3 days during the work week and then doing 2-3 hour bike rides on Saturday and 10-20 mile runs on Sunday.  Masters swim has been a great addition to my workout.  You don't know how bad you suck at swimming til you join Masters and literally look like  you are going backwards because everyone else is swimming past you so damn fast.  I've definitely seen some improvement which I'm loving.  My 100 meter time has definitely improved by a few seconds over long distance and over shorter distances, I've improved about 10 seconds.  Today's swim workout was 300 warmup freestyle plus six - 10 minute swims with increasing spped/distance each interval (so basically you had to go faster)...then cool down.  I love the way a good hard swim workout makes you feel...its the best all over workout.   

I've added some new blogs to our sidebar that I have become obsessed with.  Triathlon is my new love...I did my first sprint in April of 2011 and I did a total of 7 I think through September.  I also set a new pr for my half-marathon but I definitely need to improve that still..so I can do well in my longer tris. 

Well, I will leave you with some pics from some of my summer races because no blog is complete without pics.  talk soon - Danielle

Sarah and I in September running a half marathon...love how this pic turned out !

I think most of these were from the Go Girl Triathlon at Eagle Creek Park...I'd love to buy pics from

every race...but I'd go broke....

Wowza! Prisoners, lost doggy and food shopping!

Business has kept me uber busy lately...too busy to post unfortunately..sorry!  So here I am now, trying to throw it all in.  lets see....

Workout:  Missed pilates Thursday (set my clock on my alarm for 11 am instead of pm...thank goodness I woke up at all....so quick 50 minute cardio session on treadmill.

Friday: 4mile run 5mile bike + weights
Saturday:  Bodyrock in my glorious Evansville IN hotel room! 
Sunday:  Brick - Yeah! love these!  I feel so accomplished.  30 min spin, 5K run, 600 meter swim...it was great!

Monday:  5K, 20 minute elliptical, 5 mile bike

So, I lets get a quick replay here....Friday afternoon...getting ready to pack up my office and head to Evansville for an all day Saturday meeting.  Phone Rings!!! Its my husband and our dog Luna is nowhere to be found...nowhere! and he is freaking out!.  My kids are due to be home from school in 30 minutes and my daughter's heart would be broken....RUN FAST TO MY CAR! DRIVE FAST HOME...Crying loudly! He still cannot find her.  I was so upset because Luna does not run away...she likes to be held, she likes to be in side where its warm...she does not leave our yard Ever!!!  I get home, my daughter is sobbing in our driveway!  I burst into tears!  OMG...how do I handle this...she cries and cries my baby Luna, my baby Luna!  My husband has signs made and he hops in my car with my son and they take off to find her.  Me and baby girl rapidly walk the neighborhood screaming Luna's name.  Nothing!  I prayed and I prayed and I prayed!  and we cried a lot.  About an hour later we turned up a street and I saw my car coming the opposite direction...all of a sudden it stopped and yes, did I see what I think I saw?  did he pick up Luna?  Hubs started waving me down....he gave me a thumbs up!...then I saw her....yeah!  We found our baby Luna!...We all cried!  I thanked God!

I don't think she let go of her all weekend!
She played with her, she cooked with her...
she cuddled with her!  We were all so grateful
to have found her!

I'm sure Luna was ecstatic! She loves her little mommy!

Well, after Luna was safely located, I headed on the road to Evansville! Yeah!  the drive was BORING!!

There is nothing on the drive to see......but this....

This is a prison.....as if I needed this warning...which you probably

can't read  "PRISON AREA - DO NOT PICK UP HITCH HIKERS"

AND then....I went through the drive-through at Panda Express and they STOPPED carrying and selling my favorite sauce.  I'm devastated.  So I did what any normal human would do..I found 2 bottles on Ebay and ordered them!  Yeah for me!

Boring me...

Workout:  short n sweet summary of the past few days

Saturday:  Brick - 30 minute spin bike, 3 mile run, 400 swim
Sunday:    Easy 4 mile run outside - 7:45 pace
Monday:   7 mile speed workout on treadmill - 1 mile warmup; 4 x 1600, 800 jogs between and cool down
                 3 mile bike
Tuesday:   5 mile tempo - 1 mile warmup; 3.5 miles with hill repeats between 7.0-7.8 pace; .5 mile cool
                 5. 5 mile bike   AND NOW I AM HUNGRY!!!!!!!



lunch started out like this...too much for one tupperware container (or actually
my chinese food takeout container)...broccoli, zuchini, grilled chicken, edamame and brown rice
with my favorite sauce



This is the brown rice and edamame....it is soooo  yummy!



all mixed together!!!..mmmmmm

Check out the label from this cake I bought my husband for his
birthday from Bucca de beppo....it is soooo amazing...but it is soooo
soooo soooo sooo BAD for you!  OMG. 
1700 Calories per slice
96 grams of fat per slice

I have some leftovers if you are interested!



Fun weekend sick tuesday

So I've been MIA for a few days...thank goodness I have a blogging buddy to keep us current!

So here's the lo-down on my workouts over the past few days:

Saturday (party day):   30 minutes on spin bike - high intensity
                                   5K on treadmill - 23 minutes
                                   450 meter swim

It was a great workout!!

Sunday:  REST DAY!!!!!!!!!!!!!

Monday:  5 K, 6 mile bike, bodyrock (75 high knees + 25 sandbag squats x ten)
* my knee is jacked up....my hubs said he had the same thing back in his soccer playing days and I need to let it rest....it is grinding! not fun nor pretty sounding!  uggggg!  I WILL NOT BE INJURED!!

Tuesday:  5miles - steady *8:30 pace; 3 mile bike; abs (planks, and crunches on ball...alternating) plus pushups - and I am sick!  I got home around 7:15 this morning to get gets up and ready for school and literally collapsed and could not get back up.

I made it into work today wearing victoria secret sweats, no makeup and airdried hair ( I look sick) OMG!!!

but on to more enjoyable visions:  random pics for your viewing pleasure:


Dirty Martini yummy

My favorite dinner and leftover lunch! and the sauce
that makes it so yummy...why that is
featured in the next picture......

Very yummy! panda express mandarin sauce
a little dab will do ya!

Me in my 3rd and final skinny runner tee! love it!

Sarah and Leah flauntin their bling!  everyone bought new
jeans for the occassion....yeah! for shopping!!!

and last but definitely not least! my baby playing dressup.
I think he was channeling Darth Vadar on a bad fashion day
...note the high waters

Deep thoughts

Workout:  1 hour of Pilates - circuits....love this pilates class!

Class begins at 6am and ends at approx. 7am....usually I linger and chat with the instructor (my friend Leah) over a couple yummy cups of coffee....I usually get home somewhere around 7:30 and wake up the kiddies so they can get ready for school and daycare!  Today, my husband came into the room while I was in the middle of my "attempt to be presentable" routine and looked at me and said:

"Is it worth it?"

I looked at him in my glazed tired way and said "What? you mean the working out?" he said "yes, the getting no sleep so you can work out?".....I quickly said "YES"...."One more hour or so of sleep would not make me feel any better....but working out makes me feel awesome and strong and healthy."  and you know what?....it is true! and I think I require less sleep because I do work out.  Plus my kids think exercising is something that everyone does....kind of like brushing your teeth...I hope this helps guide them to a long healthy life full of good food and fun, safe and healthy exercise!

I'm back!.....at the Gym!

Today started out as such a good day!  I forgot how much I like going to the gym.  I've been working out at home everyday for the last month...running on my treadmill and doing bodyrock workouts.

Last night I vowed to make it to the gym this morning because 1) I missed having other people to keep me entertained 2) I missed the variety of machines, free weights and cardio options to add to my runs and 3) just because.   I should have gone to bed earlier..I am such a night owl...I didn't go to sleep til 1 am...yes thats 1 am and my alarm went off at 5:45!! What the heck is wrong with me? 

So here is the lo-down on today's workout:

5K on treadmill - 24 minutes
5 miles on bike
Bodyrock workout - 300 Rep Workout

• 1) Side Lunge Knee Tuck (left leg)30 reps
• 2) Side Lunge Knee Tuck (right leg)30 reps
• 3) Plank Jump Push Up & Roll Over30 reps
• 4) Side Crunch 15 reps on each side
• 5) Sandbag Swing 15 reps on each arm
• 6) Pull Ups 30 reps
• 7) 1-2-3 Up One Leg Half Squat15 reps on each leg
• 8) Hanging Knee Raises30 reps
• 9) 3 low jacks & Jump Up30 reps
• 10) Tripple Knee Tuck & Side Step Push Up30 reps

What was nice about being at the gym doing the last segment of the workout is I had a pull up bar and that gadget that lets me do Hanging Knee Raises.  I've been using the arms on my treadmill to do the hanging knee raises and I'm just waiting for the arms to fall off it from holding my full body weight. 

I don't plan on posting full workouts every day but it does help keep me accountable when I know I have to post it....for all you all to see.   And since I think almost every post should have a picture...I'm gonna post a random one here...this is me with my baby boy...doing what I'm gonna try to do early tonight (like midnight at the latest).                    

look at those chubby cheeks!!! (his not mine :) )

The dog was giving me the stare!



Even the dog was looking at me funny this morning after my full throttle sprint on the treadmill....I hardly had time to workout this morning after our horrible night of storms, waking the kids up to sleep in the basement, listening to the dog howl, being awakened by the school to tell me school was delayed due to flooding roads and all in all lack of sleep which ultimately had me hitting the snooze button 5 times til I overslept and had no time to do a long run (UGGGG!!!) so I told myself I would run a 5 k as fast I could...like 8.5+ speed on treadmill so could still make it to work on time!  I was dripping buckets because my treadmill is upstairs and HEAT RISES! and I was on fire!  so the dog thought I looked gross apparently!  Well, all that being said....I think I'm gonna join LA Fitness so I can start training for my first official tri! Yeah!  Its a sprint tri, but I figured I better work my way up to the Ironman version hahahhah! 



Lazy Sunday...sort of

Today was a day full of family, fun, food and fitness! My favorite "F" words! We slept in and cuddled....laid around and cuddled some more.   Then Von, my hubs, made a delicious breakfast of cheesy scrambled eggs, biscuits and gravy, bacon, filet mignon (seriously), whole wheat toast (healthy huh?) and oj and milk...Oh my goodness.  I didn't go overboard...fortunately for me I knew I had to workout so I couldn't fill my belly up too much but boy was it good.

I also made some yummy bread for dinner to accompany my yummy vegi and turkey hot and sweet chili!  I had to let the dough rise for 8 hours then bake and it baked up HUGE!

it kinda looks like this guy?  How did I manage that?

I managed to squeeze in a good workout today too.  Didn't do alot of distance but I did a really fast 5K and some bodyrock.  Yesterday I did 5 miles and some ab work.  I've really been thinking about what my fitness goals are and its been an ongoing struggle for me.  I've been drawn to triathlons lately (haven't done one yet but I really really want to).  I'm kind of scared of it...its all such a mystery to me, but I think I would be decent at it...and it would definitely keep me in shape and doing a variety of workouts.  I swam competitively as a kid, but its been a long time and like all of you, Ive ridden a bike, BUT road bikes are a far cry from my ten speed or my mountain bike.  I think I finally convinced the hubs to help me buy a road bike so I can give triathlons a fair shake....I really like this one...but thats just for looks not because I know anything about road bikes NOTE TO SELF:  Research road bikes!

I was gonna post more pics and other tidbits from my exciting Sunday but my computer is acting terrible...so I guess I will save em for tomorrow.  Night Night.

TGIF!

This week has been absolutely crazy!  I'm pretty sure I haven't been this busy in a long time.  It's a good thing I've got some fun plans in the works for tonight (its also a good thing that I don't have to run double digit miles tomorrow....because after my fun evening tonight...I might not be able too Wink Wink!

Finding time to write posts for the blog has been difficult so I've enlisted the help of my baby boy to help with today's post.....

He is working so diligently on his little
handy manny laptop....

here is a brief look at his post...

Spongebob and Patrick are my
best buds! i want juice...MOMMY!

Now I know he doesn't look like
a BABY, but he is my youngest
of 3 so he definitely still qualifies
in my book....even though he is
about the size of my 6 year old.
I think this one will be the athlete of
the family....I sure hope so, someone
needs to make some $$$.


Anyway, yesterday and today's workouts were pretty good.  I tend to consider
Thursdays as my "REST" day cause I take pilates' classes at 6 am and allow
myself to take a day off of running (my legs just said Hallelujah!!)

Today, I busted out 4 miles on treadmill and did some more Bodyrock!  Check out her
site to see the crazy moves she gets me doing to keep my behind in shape!

Later gators....

Happy Birthday Mr. President!

I tell you I am so done with school being cancelled, delayed, on vacation! I feel like my kids have been in my house and my face non-stop for days!  plus all the sickness that is everywhere...today is a great day, don't get me wrong but I think it makes sense that the kids go to school today to study the Presidents (just my 2cents).  Anywho....on to TODAY'S WORKOUT! I did get to sleep in a bit today til 7 (whoop whoop!!)

4 Miles on Treadmill  PLUS (see below)

BODYROCK.TV - GIVE ME A REASON WORKOUT!

(Sarah did this workout too-great minds think a like!)

-I am not a fan of jump lunges!!!

here's the lo down on this workout:

10 sec. rest

1. Jump Lunge – 50 sec. effort

10 sec. rest

2. Leg Raises – 50 sec. effort

10 sec. rest

3. Jump Lunge – 50 sec. effort

10 sec. rest

4. Santana Push Up & Leg Lift – 50 sec. effort

10 sec. rest

5. Jump Lunge – 50 sec. effort

10 sec. rest

6. Chin Ups – 50 sec. effort

10 sec. rest

7. Jump Lunge – 50 sec. effort

10 sec. rest

8. Seated Bicycle - 50 sec. effort

10 sec. rest

9. Jump Lunge – 50 sec. effort (my score – 21 reps)

10 sec. rest

10. One Leg Dead Lift (left leg) – 50 sec. effort

10 sec. rest

11. Jump Lunge – 50 sec. effort

10 sec. rest

12. One Leg Dead Lift (right leg) – 50 sec. effort 

PLUS - 3 sets of ab work

1.  The hundred (pilates)

2.  100 slow crunches - keep belly button to the spine)

3. teasers

AND ALL DONE!! 

then I played with my Kindle....which I am now officially in love with!  Super exciting stuff I know...but I'm sure something officially interesting will happen today.