Monday, Tuesday, Wednesday

Wednesday:

55:00 minute easy run

15:00 Rip / TRX workout

Tuesday:

100 Swings

100 Wall Balls

100 Ball slams

12:00ish minutes

35:00 stair climber

Monday:

45:00 Green Lake run

15:00 TRX, pull-ups, swings

A few fun workouts in our new (awesome) home gym!

Inaugural workout - Big Five Fifty Five

20 minute warmup (jump rope, pull-ups, TRX, Rip Trainer, KB swings)

TRX low rows -10,9,8.7,6,5,4,3,2,1

Push-ups 10,9,8.7,6,5,4,3,2,1

Ball Slams 10,9,8.7,6,5,4,3,2,1

KB Swings 10,9,8.7,6,5,4,3,2,1

Goblet squats 10,9,8.7,6,5,4,3,2,1

12ish minutes

Workout 2

Kettle Bell (35#) / Wall Ball - 50.40,30,20,10

12 minutes

Workout 3 - Filthy Fifty (McGowan version)

push-ups x 50

TRX low rows x 50

Swings x 50

Wall Ball x 50

Goblet Squats x50

KTEx 25

Slams x 50

Burpees x 50

About25 minutes

For the rest of the week I peppered in a few runs and a Bar Method class. Definitely low volume for me but got something done every day.

Still re-habbing

Yikes, big lapse again!

Still trying to rehab this "hip" issues.

Saturday

2.5 mile run to Soho

60:00 Exhale class

Friday

5:00 run

60:00 Cardio Pilates at Fitness Guru in Dumbo with the Lulu ladies!

Thursday

6:00 run to and from Soho

60:00 Core Fusion

Monday

10 miles running total - I think this is what did me in for the week, definitely set back my recovery

Sunday

4 mile run with Declan in the am

40:00 elliptical, TRX and Kettlebells

Sunday - Father's Day!

It is crazy what is now considered a pretty "big" training day. Nonetheless, Sunday was a good day of training for me at this point.
60:00 run with Declan in the am - felt great! Not sure if it was the good night's sleep or the new shoes but everything seemed to click. We did the bridges (Manhattan and Brooklyn, and then ran the waterfront path and finished at the playground).
55:00 Trainer ride - 10 minute warm-up, 15 minutes steady, 15 minutes mod-hard, remainder easy

Week in review - oops!

No excuses but I had a crazy week of work and travel. I am going to to do my best to remember what I did - nothing epic for sure due to lots of late nights, many miles of driving, and a ton of fatigue.

Saturday 6.18.11
5 mile interval run
60 minute boot camp class at Equinox - I tried a new class to mix it up but i have to say I am not impressed with their group-exercise. Especially for an expensive gym! There is just NO consistency - never quite know what you are going to get.

Friday 6.17.11
Great run - actually ran on the treadmill despite a pretty nice day to get in good interval work. 8 miles in less than 1 hour.
KB swings - 50 swings (5x10 ) with 53# KB

Thursday 6.16.11
Crappy morning run in RI - sort of meandered and was VERY sore. 45 minutes, quick TRX circuit.

Wednesday 6.15.11
20 minute jog - OFF
Was planning on a "real" run but was super tired after arriving in RI at 12:30 the night before.

Tuesday 6.14.11
6 mile run
60:00 Exhale

Monday
75:00 bike ride with intervals (3x15 minutes)

Sunday
5:00 run with Sam and Declan

Saturday
6:00 run in Annapolis
7 (2 pull-ups, 10 push-ups, 15 sit-ups, 20 squats)

Friday
6:00 run with Kate in Annapolis

Thurs. June 8th

2 mile walk with D VERY early this morning:-) Nice to get the legs moving before 7:30....
60:00 easy run in the am (legs felt really heavy)
75KB swings (warm-up was 35#x25, main set was 5x10 with 53#)
45:00 yoga

Spicy ride and KB swings

60 minute trainer ride with 20 x (1 min. threshold, 1 minute off) - my legs felt a bit tired from yesterday's run and class

Strength Session:
2mile warm-up run
25 KB swings (32#)
5 x (10 KB swings 53#, 10 TRX rows, 15 TRX standing roll-outs)

Monday 6.6

8 mile run

60:00 core fusion - great class in Central Park

Weekend wrap-up

Sunday 6.5.11

Great early morning run - about 10 miles, felt great (amazing what not having a running stroller can do!)

Quick TRX circuit while D was napping: (3 Rounds)

15 low rows

15 suspended side lunges

15 Is / Ts

15 standing roll-outs

15 TRX chest presses

Saturday 6.4.11

felt pretty crappy on our ride - cut to just 1:45

100 KB swings (35#) 4:30

45 Stability ball hamstring curls

few rounds of posterior shoulder / back dumbell work

Friday 6.3.11

easy run with D (4-5 miles)

KB work - swings and deadlifts

Thurs. June 3

7.5 mile run (great to catch up with Halle!)

strength circuit:

3 rounds - stability ball hamstring curls x 15, oppositional pelvic raises x 15

3 rounds - suspended bodyweight lunges x 15, bent over rear flys x 15

30 minutes of yoga

June 1

1:45 bike ride in the am (rode to Central Park) - 3x 15 minute increasing intervals

15:00 "COM" method at home:

Warm-up - 5 minutes of easy KB swings and TRX work

10 KB swings (35#,) 10 KB straight leg deadlifts (55#) 10 TRX low rows, 10 TRX Ys

10 KB swings, 9 DL, 9 TRX rows, 9 Ys

Repeated this progression down to 1 DL, 1 TRX low row, 1 TRX Y

20 minute easy run with Declan in th pm

June (and new approach)

Despite the fact that I may be the world's worst blogger, I am setting a goal to record every workout in June. Here goes! I am largely motivated by the fact that I am using myself as a guinea pig to experiment a bit with a training program. I have been doing quite a bit of barre work at Exhale (like Bar Method or Physique 57) but I find it is lacking in a few areas. I am going to use this month to experiment with a building a program that addresses those areas, namely the posterior chain (glutes, hamstrings, back etc.) Looking around the room at Core Fusion I saw quite a bit of rounded shoulder action and under developed glutes (in comparison to quads which are worked heavily during thigh work). It doesn't make sense to me that you spend 10 minutes doing load bearing thigh work but glutes are not addressed with the same focus!

I think that if done with purpose a pretty killer program could be built utilizing Pilates / Barre principles, TRX work, and Kettlebells. Should be fun:-)

It's May!

Monday May 2

6 mile run (a bit of pelvic pain!) - had to run hard to get there in time!

60:00 Core Fusion

Sunday May 1

5 mile run

60:00 core Fusion

Saturday April 30

3:00 51 mile ride on Long Island with Sam. Felt good to be back on the saddle but we NEED to find a new route. I truly cannot imagine how I am going to fake my way through 107 miles of the Gran Fondo next weekend. Should be fun:-)

Thursday and Friday

I was more sore from Wednesday's session than I have been in a LONG time. The front squats smoked me!

Friday

7 mile run with the world's best running partner - Declan! Truly, he rocks. He will sit in the running stroller taking it all in until he sees a dog, a bike, or another person to say hello to:-)

Thursday:

6 mile roudtrip run to Exhale and back

60:00 Core Fusion

Wed. April 2

3 mile run to and from Crossfit

TRX warm-up

lunch time Crossfit

"Hammer" (I used 65#, limiter was the front squat)

5 rounds

5x Power Cleans

10 x Front squats

5 x jerks

20 Pull-ups (scaled down to 6 unassisted pull-ups per round, will do 10 next time)

Total time was about 16:30

Rest 90 seconds between rounds

Great TRX intro session with Shane following the workout!

It's Spring! And salmon success.

I could not be happier about the fact that it is going to be 80 degrees today. What a welcome change of pace!

I have spent a ton of time lately learning everything I can about optimal nutrition, Paleo eating, and real foods. Like so many other women, I spent many years eating fat free, processed, fake foods so I am now trying to make ammends for my past wrong doings. The fact that I've had such terrible stomach issues this winter AND my desire to feed D the best possible foods have intensified my resolve to change my eating. I've made HUGE strides in my consumption but my cooking / preparation still leaves much to be desired. Which is why I was thrilled with how my super easy and quick salmon turned out last night!

Lemon Tarragon Chicken in Parchment

The name pretty much says it all.

Olive Oil, salt and pepper the salmon

add sliced lemon and dried tarragon

enclose in parchment packet

cook at 375 for 13 minutes

Voila! Delicious served with salad and a glass of wine.

Tuesday April 26th

4.5 mile run to appointment in the am

50:00 TRX workout

Monday April 25th

50:00 run to and from Exhale

60:00 Core Fusion

Sunday (Easter) April24

9 mile Prospect Park Run

down again!

Less than two weeks after my last stomach virus I was sidelined again this week. An ultrasound ruled out gallstones so now it is off to the naturopath to work on really re-building my digestive health. Fun! My workouts took a huge hit this week but I did have the opportunity to discover that Equinox has a number of good yoga classes. Will definitely be going more often. Friday4.8 6 mile easy run 50:00 yoga class (was a bit late) Thursday 4.7 3 mile easy run 60:00 yoga class Wed. 4.6 60:00 yoga class - still feeling pretty rotten! Tuesday 4.5 SICK Monday 4.4 50:00 run to and from Exhale 60:00 core Fusion Sunday 4.3 Trainer session. This felt tough since I have been off my bike for weeks. Glad to be back at it! 2x15 minute 60:00 total session Fantastic brunch with new friends in their lovely Tribecca loft. Saturday 4.2 50:00 run to and from Exhale 60:00 Core Fuision I really wish I had recorded my sessions for the last week! I managed to get in a decent week of training including a Back Squat session at Crossfit. A bit disappointed with my squat numbers but it's a starting point. 5x2 with 85#

Another rough week and Paleo

Sunday 3.27.11 I've decided to put a VERY focused effort on getting TRULY healthy. AFter 3 stomach bugs this year something needs to change. I am doing a LEGITIMATE Paloe trial, no gluten mainly, and going to a GI doctor next week. With the exception of 1 piece of pizza tonight I've been very strict and feeling good. 50 run to and from Exhale 45:00 Core Fusions Saturday 3.26.11 30:00 run to and from Crossfit W/U 2( 8 lunges each leg, 8 push-ups, 16 KB swings) Box Squat warm-up 2 box squats on the minute for 10 minutes - 55# 4 rounds: 30:00 thrusters (20#) 30:00 plank 45 total thrusters Friday 3.25.11 5 mile run on the treadmill (still feelign pretty bad, stomach pains) Thursday 3.24.11 5 mile run on the treadmill (still feeling terrible, stomach pains, ddin't sleep last night) Wed. 3.23.11 60:00 Exhale (sick but needed to do something) Tuesday 3.22.11 60:00 Yoga only, sill felt awful Monday 3.21.11 Day Off - SICK Sunday 3.20.11 5 mile run to Exhale 40:00 Exhale Had to leave Exhale because I felt SO sick, definitely got a bug

Crazy behind - training in San Francisco

After a whirlwind week away from my boys I am VERY happy to be home. Will do my best to fill in the gaps....

Sat. 3/19

45:00 elliptical / run with intervals at the gym

3x10 back squats 65# and 3 x10 jump squats

5 minutes:

5 straight leg DL (65#), 5 cleans 65#, 5 push-presses 65#

Friday 3/18

Off, red eye home from CA

Thursday 3/17

50:00 early am run in SF

30:00 easy TRX at IHRSA

Wednesday 3/16

50:00 early am run

Tuesday 3/15

50:00 run

30:00 Rip Trainer

30:00 TRX

Monday 3/14

50:00 run

20:00 Rip Trainer

40:00 TRX at lunch

Sunday 3/13

30:00 run to and from Crossfit

WOD- 3 rounds for time 17:30

50 double unders

40 box jumps

30 deadlifts

20 push-ups

Weekend recap

What a great weekend with my good friend Jenn! We had a great time catching up and unwinding in NYC.

Sunday 3.6.11

1:07 trainer ride

2x20 minutes 185W, 188W

Saturday 3.5.11

easy run / walk to and from Core Fusion (mostly walked with Jenn)

60:00 Core Fusion

Friday 3.4.11

60:00 run to and from Core Fusion

Training with a full time job and no nanny:--)

This week has been quite an experiment. Unfortunately M came down with a nasty bug and has been out sick all week. For me this has meant getting up really early to get workouts done and juggling a very full work day around hanging with Declan. To be honest, it's been a treat to get so much time with him but sleep has been the first thing to go!

Wed. 3/2/11
run to and from Crossfit 35:00
W/U with KB swings (35# x 60), strict presses (15#x60) and shoulder mobility
Front Squat (2-2-2)
95# felt very heavy today. Was hoping to get to 100# but wasn't going to happen

finished with:
3 rounds of 3 minutes with 3 minutes rest between
run 400 meters, max rep front squat (75#)
12-13-13
This was a much spicier workout than I'd anticipated!


Tuesday 3/1/11
8 mile run with Declan in the running stroller. So fun to get out with him (and he even took a nap which he NEVER does outside his crib) but I started to get a bit of hip / pelvic pain again. I think this is related to changing my stride with the stroller and is definitely something I will have to watch.

Monday 2/28/11
50: Trainer ride (10-10-5)
30:00 easy run with D in the stroller

Monday feb. 28th

55:00 trainer ride early am (felt tired, heavy legs)
2x 10:00
1x 5:00

35:00 run with Declan

Friday 25-Sunday 27th

SUCH a fun weekend of skiing in VT.
Friday was TOUGH - deep powder which is crazy to get in VT. Workouts for Friday and Saturday were "off" with the exception of skiing all day. Not bad at all!

Sunday Feb. 27th
45:00 run
I was planning on running about 90 minutes but I had NOTHING in the tank. I had eaten very little since we were in the care all day and I had a huge bonk. Back at it tomorrow!

Thursday Feb. 24th

50:00 run to Exhale and back
60:00 Exhale
Decided that I definitely prefer Core Fusion to the Bar Method- much more challenging workout. I can really tell the difference on the run home!

The 100# front squat

Very excited. I have historically been horrible at tracking workouts (hence the blog) so I am not sure of my previous PR but I know it wasn't 100#. Today I managed 100#s for doubles.

65:00 run
55:00 crossfit
W/U with hip mobility
Front squats:
45x5
65x5
70x3
73x3
80x2
85x2
90x2

Burner: 21, 15, 9 pull-ups and burpees
I am REALLY slow at burpees, not sure why. I never stop moving but seem to lag behind others doing full chest to the group burpees. I modified my pull-up scheme to 9.9.9 unassisted
7:30

4HB
i have been feeling very satiated, I think it's all the protein! Missing my morning smoothies though.
oops- biscuit with coconut butter, nuts

4 Hour Body

It is safe to say that Sam and I are "avid consumers" of health / fitness / training research publications. Occasionally we cross over into mainstream diet and nutrition books ala Paleo Diet and The Four Hour Body. I started to peruse the 4HB a few days ago and decided to give the Slow Carb diet a try. Today was day 1, so far so good:-) The biggest changes from my "normal" diet is the inclusion of legumes and the cheat day. so, i am going to give it a go for 30 days and see what I think.....
Tuesday Feb. 22
60 run in the early am (COLD)
60 minutes yoga

Slow Carb diet:
-lots of meat and veggies
-oops: a few of D's biscuits, coconut butter (not sure this is an oops), nuts (same as coconut butter)


Yesterday's workout
Monday Feb. 21
60:00 trainer rider (2x15 minutes) - still had tired legs, felt hard

Saturday- day off

I am terrible about taking days off, I really hate zeros. That said, I have learned enough to listen to my body and today I was tired. After dragging yesterday I knew I wasn't up for a hard ride today - ended up taking a nap and really relaxing with my boys today. Poor D has a nasty cold so it was a pretty good day to hang close to the house. Hoping to be back in action tomorrow.

Friday and Saturday 2/18 and 2/19

Saturday

50:00 run

60:00 Bar method

Really tired today

Friday

50:00 run to Bar Method and back (had to run hard on the way there!)

60:00 Bar Method

First outdoor ride!

I haven't ridden outdoors since my duathlon in November. Felt good to actually be going someplace on my bike.
25 mile ride up the West side Highway to Central Park and back. I wasn't feeling great and there was quite a bit of stop and go due to stop signs, pedestrians etc.
Spring will be here soon!

1:30 bike ride

Wed. 2/16

1:15 run (to Prospect Park and back via Crossfit) - no music for park run
55:00 Crossfit:
-Warm up - planks, hip mobility etc.
- Front Squat 3x3 (2-2-1 tempo) 75#. This felt pretty heavy but I've had some pretty spicy workouts the last few days.
-WOD - 7 thrusters, 14 burpees, 21 double-unders (7:30)

Tues. Feb. 15th

7 mile run (to and from Bar Method)
60:00 Bar method class

Happy Valentine's Day!

So lucky for all the love in my life. Feeling extra grateful for my hubby and son today:-)'
I took a day totally off from intensity today after hitting it pretty hard for a few weeks.

6am Crossfit
30 minute easy roundtrip run
Snatch work - high pull, hang, floor
3x3 - technique finally felt good but had to keep it very light 40#
Snatch balance work 1-1-1-1-1 (45#)

easy 60 minute yoga class - much needed

Sunday ride

A great trip to into Manhattan with Sam and Declan made me really believe that Spring might in fact be right around the corner. Definitely a welcome break from the bitter cold. Didn't hurt that I finally found a killer pair of brown boots at Bloomies:-)

Sunday 2.13
1:30 trainer ride
22:00 warm-up
30:00 at FTP (192 watts)
30:00 65% FTP 163

Plenty of time walking around the city helped my legs quite a bit.

Sat. Feb. 12

We have officially been in NYC for one year. I am so happy to be where we are now versus where we were then (with a newborn, no house etc!) In some ways I cannot believe a year has past but in others it feels like a lifetime ago that we moved from San Francisco.

Today's workout:
run - 40 minutes (long way to Crossfit, direct route back)
3 x3 front squats at tempo (2-2-fast up) 75#
AMRAP 10 minutes:
5 deadlifts (#135)
20 double unders
9 rounds

House Hunters.....

I am slightly obsessed with this show yet it depresses me every time I watch it! We pay an ungodly sum of money to live in 1000 square feet in Brooklyn, NY. I watch this show and see people pay (literally) a quarter of what we are paying for a HUGE house. I have no desire to move to true suburbia but I would love a bit more space for a lot less money. Sam and I talk frequently about our "real house" - the one we will actually buy when we are settled. Our main criteria is location and a killer garage. We have a beater old Volvo which we are going to keep as long as possible, we are certainly NOT car people, and will happily park a car outside. The garage is so that we can create a sweet home gym. I have lately been thinking about returning to the coaching / training realm at some point, this could be a great way to do that.

Friday 2.11.11

45 run (tired legs)

60:00 Bar Method

I realized on my run today that I haven't taken a day off from training in a few weeks. I need to find alternate stress relievers so that I am better able to prioritize recovery! Right now my workout is my one time to get outside for a while and be around other people that actually talk.

Being present

I don't know if it's this brutal winter, my crazy work schedule, or just new(ish) mom adjustments but I have been feeling a bit disconnected from myself lately. It hit me one day that I spend almost all of my time either in front of a computer, entertaining my little guy (focused on him), working out with my I-Pod on, or even watching tv (undoubtedly catching up on emails or ordering groceries/ diapers etc.) I literally have had no time alone with my thoughts to just be.

So, I made the conscious decision to stop listening to my IPod when I run outdoors and to spend 10+ minutes focusing on my breathing (beginners meditation:-) whenever I nurse Declan. As far back as I can remember I have been a constant multi-tasker (just ask my college roomates!) so for me this represents a big change. We will see how it goes.

Thurs. 2.10
20:00 run W/U then 5x3 90# back squats
55:00 trainer ride (2x15 at 85%)- felt great, these sessions are feeling MUCH easier.

It's a good thing I was home alone for this one because I was watching "one born every 10 seconds" and getting very emotional:-) Would have been quite a site - me dripping with sweat, going all out for a 15 minute interval and tearing up as babies are born! it ever surprised me since I not overly sentimental about most things and didn't particularly love the newborn stage.

Wednesday 2/09

I REALLY need to ride tomorrow. My problem is that I go a bit stir crazy working from home (high class problem I know) and have been finding that I NEED to get out of the house for my workout!

Today:
Run to Bar Method via Dumbo and Manhattan bridge (4 miles)
60:00 Bar Method
Run home 3.5 miles
Total - 7.5 mile run, 1 hour Bar method

Belated New Years Resolution - I am back

One of my main goals of blogging was to have a place to record prenatal and postpartum workouts - I did pretty well with the prenatal but the post-partum has left MUCH to be desired. Going to do my best to rectify that now so that if I am ever pregnant again I will have a much better basis for comparison.

Quick life update - Declan
Declan is now 12 months old, walking, and eating like a little caveman (loves meat, especially bacon:-)! He is still nursing in the mornings and at night (and occasionally during the day as well...the beauty of working from home).

Health / nutrition / fitness update
I am so thankful to be almost 100% better. Battling with my hip / pelvic issue was a major hurdle and took away my biggest stress reliever, running, when I needed it most. I am still very diligent about my body work and have been doing Core Fusion or Bar Method regularly. The exercises are very similar to those prescribed by my PT during rehab and I definitely notice a difference when I miss a few days. I have been going to Exhale's Core Fusion in Soho for months but due to upcoming travel I put my membership on hold. I used this time as an opportunity to check out the Bar Method in Soho at a discounted rate. (I did the Bar Method regularly while pregnant but only did the first 30 minutes of class). So far my vote is definitely Core Fusion - seems like a much harder workout, but I am going to give the Bar Method an honest chance.

Current fitness regime is: running, cycling, Crossfit, TRX, and Exhale / Bar method. Definitely getting enough variety and keeping this fun. The cycling workouts are all on my trainer (since we have about 2 feet of snow) and they are legitimately challenging power-based sessions. I am pleasantly surprised with my numbers thus far and am getting VERY excited to ride in France this summer.

Nutrition: mostly paleo but certainly not super strict. Loving coconut butter right now! I finally lost the last 6 pounds without even realizing it, I am pretty sure it was tied to cutting back on nursing as I didn't do anything else differently. Feels much better to be back at about 113 pounds - especially for pull-ups.

2/8/11
9 mile run (to PP via Fort Greene and back) - I intended to squat today but I mentally needed some time in the "great outdoors."