Star Spangled Spin Class

I really love a theme for spin classes and there's nothing like a holiday to help determine a theme.  This week it was obviously the Star Spangled Fourth of July Spin.  If you have any playlist suggestions for independence, fourth of July, America and summer music, feel free to suggest.

Spin Playlist at Sky Club Fitness on July 2, 214
1. The Star Spangled Banner, Jim Hendrix
2. Independence Day, Mel C. (Spice Girl)
3. American Girl, Tom Petty and the Heartbreakers
4. American Boy, Estelle feat. Kanye
5. Blister in the Sun, Violent Femmes
6. The Boys of Summer, the Ataris
7. I love New York, Madonna (a tour of the states)
8. Lubbock or Leave It, Dixie Chicks (NY to TX)
9. Lump, the Presidents of the United States of America (get it?)
10. American Pie, Madonna
11. Young Americans, David Bowie
12. Firework, Katy Perry
13. America, Simon & Garfunkel
14. Ice Cream, Sarah McLachlan

And let me tell you the class could have used some ice cream or fro yo after it was over, even though it was 6:45a.m. because this morning was H-O-T!  It was 80+ degrees and HUMID in New York City today.  To beat the heat, I did my brick workout inside today.  10 min on the treadmill before class and then spin class, back to the treadmill for 15 min and then a quick swim before work.  Gearing up for the triathlons we just signed up for July 19 Hopkins Vineyard Triathlon and Niantic Bay.

This Friday we'll be kicking off our 4th in style with a Firecracker 5k.  I started this week with a great Monday night run and yesterday had a kick ass bootcamp class (workout to follow).

Unfortunately the fireworks are no longer over the Hudson, but this was our amazing view last year. 

Flat as a Pancake Triathlon Recap & Race Season Realizations

I have once again been a bad, bad blogger not having posted in about a month.  Unfortunately, keeping pace (pun intended) with training and wedding planning plus my new position at work, has left minimal room for blogging.

So what have I been up to?

Well, on May 9th I posted about race season but since then I've had to minimize my goals, the sprain is taking longer to heal than I hoped, though most people are telling me I should be glad it's healing so quickly! I did my first 5k on May 18 and ran about a 10:30 pace, but definitely felt sore.  So I am aiming for one sprint triathlon per month and a few 3-5 mile races peppered in and still hope that once the wedding is over but before the honeymoon I can complete a half marathon. Here's to hoping.  Fortunately, my most favorite race of the season Niantic Bay is still on the calendar.

But first I had to make sure I still liked triathlon, despite the training, the cool awards and free t-shirts, occasionally right before race season, I start to think of all the downsides - early wake-ups, pain and soreness, ugly weather, etc. - so I wanted to get in an early race and make sure I still loved it. Normally I do a triathlon over Father's Day weekend in CT but unfortunately for the second year in a row it's cancelled so we decided to the Pantanella's Flat as a Pancake Triathlon in Staten Island, I've heard about it for a few years, but never was able to go as I was usually doing the NYRR mini 10K.

My fiance and I both signed up at the last minute in a now or never approach.  Here's the recap:

Pre Race
We were so late!  A friend of mine was already set up and posting to Facebook before I was even out of Hoboken.  The bridge was closed so we had to turn around and backtrack, we just made it and were in the parking lot when they announced transition closing. I didn't get a chance to eat breakfast and swallowed some Nuun before starting.  Fortunately, I remembered everything. No chance to warm-up aside from the walk to the beach.

Swim
Well, maybe not everything! Since we signed up so late, I had to have my mom FedEx my tri suits but there was no way to send the wetsuit so I went sans wetsuit. It was COLD!  But I got in anyway and pulled off a decent swim of 10:10. :) I had some trouble after the swim getting up the beach, I had the energy to run but sans sneakers in sand my ankle was pretty unstable. :(

T1
I think I stumbled around a bit not knowing the course and being freezing, I had half a mind to put on sweatpants and sit down but we put on bike shoes. 2:20

Bike
I had been worried about the 3 loop course but it wasn't as bad as I thought it would be, there was enough room to pass and I enjoyed watching the bridge get closer as I circled back.  Time of 43 minutes, need to work on my speed but not bad considering I'd just debated a nap.It didn't hurt to keep seeing my fiance on the course and keep cheering for each other!

T2
I think here I started to get worried as my ankle had started to hurt again and I was still freezing, but I changed shoes and grabbed my baseball hat and pressed on. 2:20 again.

Run
I started out very slow, and was considering walking when my friend from the gym passed by and gave me (unbeknownst to her) a second wind, I did walk the set of stairs to the first water stop and had some water and pressed on to get to halfway, my fiance passed me at the halfway point and I told him to keep going, he had an amazing run and I finished with a 10:40 pace, not too far off my 5k time from a few weeks before.  I even managed a burst of speed at the end with some cheers from the crowd.  The view was great and it was - flat as a pancake.

Overall
Great race, definitely had me eager for the next one, it was nice to be done by 10am and on our way home and headed to the Farmer's Market (see my breakfast below) knowing we'd worked out that morning. The weather was beautiful and it was well-run.  Maybe not my favorite t-shirt but nice to have pancakes at the end! Though I didn't eat any it's really cute, I can't eat at races until a few hours later.

Our bikes after the race!

Chatting with a friend post race.

Post race fancy pose.

In the parking lost after the race. 

My pancake breakfast post race with fresh Farmer's market strawberries and farmer's market whip cream.

Comeback Trail...Summer Race Schedule

I've been a bad and delinquent blogger as of late.  Mostly because time is constantly getting away from me with training, work, and the wedding, but also because a few weeks after my last post, on the first nice day in NYC, I went out for a long run (8-10 miles) to see if I was ready to sign up for a half in May and tripped and fell within in the first quarter mile.  I am not sure if I was more upset from the pain or the knowledge that half was likely now out of the question.  It did hurt pretty badly.  Fortunately, it seemed to only be a minor sprain. I was back to spinning the next week, teaching from the saddle only!  However, the half was definitely out, it's next week and I've only just been cleared to run 2-3 miles now. But, I am now back to almost all activities except things like burpees in bootcamp, alas! ;)

Having already done the summer schedule it took a lot for me to regroup and decide not to do a half before the wedding but perhaps get one in before the honeymoon (the next month) and focus instead on getting back into running and triathlon season. I've been waiting to make any final decisions until I actually heard the PT folks say that I was good to run. So far I am hoping the season will shape up as such:

Flat as a Pancake, June 7th
Westport Tri, June 15th
Litchfield Hills, July 20th (this will be a tough one, I had to give up last year after an injury on the bike so this is my "reach" race)
Niantic Bay, August 3rd, (2 weeks before the wedding and the spot of our engagement)
Hammerfest, Sept. 14th

I am also hoping to get in a half, possibly the Newport Half in September in NJ and a few races here and there. I am hoping to do a 5k as early as next weekend and possibly do a few road races over June/July. I just started by 20 week out calendar for the summer now that the okay is in, I'd been thinking about, mentally doing it, but wanted to to wait until the okay came in before putting pen to paper.  Everything will depend on how well the running goes and now the running feels good but also a little like...

Snow time like now to Workout (February 2014)

Too Snowy to Workout?

This winter has been brutal.  Between the polar vortex, icy weather and snow, no one feels like coming out for an early morning workout.  Whereas 5 or 7 in bootcamp and 10 or 12 in spin were excellent early morning numbers now 3 and 5 are becoming the norm for my classes, and that's when the snow doesn't force us to miss them.  The good news is that we took advantage of the snowy weather to learn how to snow shoe.

Picture of me snow shoeing in Liberty State Park. 

Picture with Lady Liberty.

But, I think we still put in some pretty hard core workouts despite the weather.  In bootcamp, I decided to my upcoming vacation to Costa Rica as incentive to up my weight and designed a workout that incorporates heavy weights, high intensity cardio and more to give a killer workout. As the class is an hour, I broke the work out up into 3 roughly 10- 15 minute segments with a 5-7 minute warm up and cool down a few minutes rest in between. I also pointed out that they could do any of the 3 15 minute segments on their own and get in a great workout if they were at home, a hotel or pressed for time.  Better to do something than nothing!

Heavy Weights and High Intensity Tough Tuesday Boot Camp Training

 3 rounds as fast as you can
10 burpees
10 dead lift row heavy weight
10 low jack push-up
10 lunges with heavy weight
10 step ups heavy weight
10 plank taps with push-up, tap each shoulder, push up

50seconds on/10 seconds off, 3 rounds, heavy weight
Squat press
One legged squat with one heavy barbell, I used 12 or 15 lb
Switch and other side
Dead lift row bicep curl
Clean & press

5 min - repeat exercises until time is up
 Section 1

10 squat overhead press
20 lunge curl
10 jump squat
20 jump lunge

Section 2

10 burpees
20 dragon lunge
10 side to side jumps
20 mt climbers

Back to Running

In the past few weeks, we were also very fortunate that it finally stopped snowing enough on the weekends for us to get outside.  Last weekend, the weekend of the Superbowl it was nice enough for us to get in a run and a bike ride and while this weekend was back to winter, we were able to get in a run on Saturday and Sunday before the snow hit Sunday night.  Getting back to running was tougher than I imagined but it was nice to change up the workout.

This is me running along the Hudson on Sunday morning.  You can see the ice flows behind me.

After our run we came home and did a quick round of some abs and unfortunately my running partner saw fit to throw some pillows at me.

Yoga Sunday

I ended this weekend with a session at Garden State Yoga, the new yoga studio in Hoboken. I had done hot yoga a few years ago but not in awhile and I was pretty sore from picking up running again.  The class felt great but it was definitely one of the more intense workouts I had that weekend. I had definitely forgotten how hot it can get. I definitely felt reengerized by the class through and will certainly try it again. 

Eats

I made some awesome food this weekend that I will attempt to share.  I've been trying to cook at home as often as possible. We've been making our own homemade pizza as our Saturday or Sunday treat.  But this weekend, I made some scrumptious apple/cinnamon/oat pancakes and some great chicken with veggies. Yum!

Mouth Watering Mac & Cheese | Sinful Chocolate Chip Cookies

A few weeks ago, when we had thought winter was here to stay, I got in a comfort food mood and made two of my finest masterpieces (read: really good dishes).

Mouth Watering Mac & Cheese
My mom makes a delicious mac & cheese and I almost never make it, which means that often times i end up CRAVING mac and cheese like a crazy person. However, I've often deviated from my mom's recipe and experimented with adding bacon, veggies and other cheeses.  Here I used Ina Garten's grown up Mac & Cheese Recipe, which can be found on the Food Network, here.  However, I made a few substitutions, since I had a ton of really good VT cheddar from the Cheese and Wine Shop in Hoboken, I used that and a little mozzerella to equal 8-9 oz of cheese and I topped it with panko bread crumbs.  Also I used crispy bacon and roasted brussel sprouts in the recipe.  I love roasted brussel sprouts.  I started by roasting the sprouts with EVOO and S&P for 20-25 minutes until cripsy.  I like them almost burnt.  Then I fried 6-8 strips of bacon.  Then I made the cheese sauce (as per Ina's directions except with the Cheddar and Mozz instead of the other cheeses she uses) and cooked the pasta and mixed everything in one big bowl and then I put it in a big dish and cooked, according to directions about 40 minutes. 

Awesome mac & cheese with bacon, brussel sprouts and cheddar. Oh boy!

Sinfully Delicious Salted Chocolate Chip Cookies

The HGTV/Food Network stars seemed to be my inspiration for cooking these days.  I follow David Bromstad of HGTV on Twitter and when he posted this cookie recipe to twitter it was too much not to make them.  And then when my better half and his brother were off to the Giants game in the cold, it seemed like an even better idea. Once again, I made some changes to this recipe but otherwise followed exactly.  My edits:  instead of 3 tbsp of salt I used 2 tbsp of regular salt and 1 tbsp fleur de sel, or a hand harvested sea salt I got in the Cheese and Wine Shop (that place is great!) and instead of 2.5 cups of choc chips, I used 1.5 cups of chocolate chips and 1 cup of butterscotch chips so you can got a sweetness, chocolately, saltiness that was delicious. I am a huge fan of salted caramel so this was right up my ally.  The only thing to note with these cookies is they get huge so put lots of space between them.  Enjoy! Here's David's Recipe.

Here’s my famous Salted Chocolate Chip Cookies recipe! (from David Bromstad) They disappeared too fast for a picture, but make them!
2 1/4 cups all purpose flour
1tsp baking soda
3tsp salt - I used 2 reg and 1 Fleur de Sel
1 cup unsalted butter-2 sticks at room temperature
3/4 cup sugar
3/4 packed brown sugar
2 tsp vanilla
2 large eggs
2 1/2 cup semi sweet chocolate chips - I used a combo of butterscotch and chocolate
I like my cookies crispy so I cook them at a lower temp. For regular cookies cook at 375 degrees until golden brown.
I like to cook at 325 degrees and let those babies marinate in perfection! They will be crispy. I don’t have a specific time but when I see the tops getting golden brown I pull them. Let them set for a few min, put on a cooling rack and eat the crap out of them!

Enjoy the holidays - Pasta & Powersquats and see you in the gym on Dec. 31st!!!  

A little view of our Xmas Card!

 

6am Winter Wake-ups (aka No Holiday Weight!)

Since our trip to Nashville and my running partner's knee injury, I haven't been working out as much as I should. I lost interest. I did the HoBOOken 5k with my running buddy and my good friend Jen who came down for the 5k.

I had the best costume I've ever put together - not super original, but I loved the outfit, especially the spiffy socks with little capes on the back - thank you Amazon!!

Then I was always running (hehe) out of time to run, but in the past few weeks I've been trying. With my trip to Costa Rica and wedding approaching, I know it won't be long before I have to squeeze into a bathing suit and also a wedding dress, which I picked out this weekend!

The gorgeous hotel we're staying at in Costa Rica's pool which is directly in front of the beach!

I've been slowly getting back on track the last 3 weeks.  I've been running about 30 minutes outside 3-4 days a week, teaching spin 2 days a week as well as bootcamp once a week and adding in sessions at Local Barre once a week.  I've also been trying to cook healthy, making a ton of soups to take to work, as well as serving lots of veggies for dinner and trying to cut back on the PSL's from Starbucks. *sigh*

Purple sweet potatoes, carrots and organic chicken from the Farmer's Market in Hoboken.

New Workout
I also tried a new workout last night at Sky Club in Hoboken, the Monday kickboxing, it was great.  My hands still shaking from hitting the bags and the cardio and bootcamp style exercises definitely upped the workout. 

Tough Tuesday Workout
I've been very bad about posting the Tuesday workouts and I'll admit, last week no one wanted to come to the gym, it's been getting cold in Hoboken and getting up at 6am doesn't sound all that great. 
 

However, this morning as luck would have it, I rolled out of bed, put on my winter gear and expected maybe 2 for my 6am class but we had twice that with 5 showing up.   We did a pretty good workout this morning.

HIIT Style Workout

What you need: mat, bench, risers, one set handweights, one bar with weights.

Warmup: Run, Jacks, Jump Rope, squats and lunges and stretches.

Workout
 8 rounds 20 sec on 10 off (in between the sets of 8, one minute jump rope (JR))

Pushups (I did them on my knees after doing all the pushups for KB last night)
JR
plank or plank walk (forearm to pushup position) for 4 rounds and rollups for 4 rounds (hold boat pose for 10 seconds in between)
JR
Squats
JR
Alternate Bicep Curl and Tricep dip (option: add a weight in your lap for more of a challenge)
JR
crunches/hold up during rest
JR
dead lift (last 4 alternate one-legged dead lift)
JR
Foot ball run drop down for the ten seconds (4 rounds), pushups (4 rounds)
JR (switch to 20 seconds)
MT climbers (4 rounds), crunches (4 rounds)
JR (20)
squat jumps/alternate with squats for 2 and lunges for 2

Cool down.

Tough Tuesday Workout: No Stoppin! (9/10/13)

Like I said Tuesday between weddings, workouts and work, all words with "w" have prevented me from posting any of the Tuesday bootcamp workouts that I've been doing, but we have to make time for what we love so here was out workout this past week 9/10/13.

There were 3 segments that made up this workout - all from Bodyrock and Zuzka Light, my two favorite sources of inspiration. I like these workouts because you can do them as a class with proper intervals in between, in between each set we took about 2 minutes to recover and get water.  But in a pinch you could do these workouts on your own in a gym and only spend a few minutes.See below for my BodyRockin trip to Vegas.

What you need: One set of light weight and one weighted bar, bench w/ 4 risers (high) and a mat and a gymboss or other interval timer. 

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

This round of workouts was the ultimate test of pushing for 10-15 minutes, recovery and then going again. I called it No Stoppin' because despite the 10 seconds rest there wasn't much time to recover between moves

Set 1 - You can see the Bodyrock version here and I made some edits based on what equipment is in the gym.Set the timers for 50/10 and I put about 1 minute between sets. This one combined cardio, weights, body weight and plyometrics for real interval workout

We used the bench but you could also do this on the floor.  Hold plank, do a 3 point jump bringing the knees in each time, Right, Center, left, Center. Pushup, Jump in, Star Jump.

• High knees, tapping on the bench.
• Sitting on the bench, relax back on the sit bones and crunch knees in and out. 
• Elevated push up, we put our feet up on the step, hands on the floor. 
• With the bar, step up, step down on the risers, alternating legs. 

Set 2 - This workout is the from Zuzka Light Power Cardio and is number 6. This workout was again a 50/10 and there was no recovery between the 3 sets. This was straight up cardio, my heart rate monitor hit 172 which is over 80% for me.

•  Plyometric Sumo Squat Jump
•   Flying Jump Lunge
•   High Knees
•  Side Burpees
•  SuperHeroes - lying on back arms and legs held up in superhero flying pose

Set #3
This last one was again 50/10 and we only did 2 rounds because we were running out of time. I took this one from Bodyrock but made edits so we'd be lifting. The pushups were exhausting.

•  Reverse lunge
•  Pushups
•  Deadlift Row
•  10 biceps 10 triceps and keep alternating
•  Squat curl press

Then it was onto rest and stretching.

As I mentioned, I use Bodyrock and Zuzka a lot when traveling.  I went to Vegas a few weeks ago for work and hated to miss my Tuesday bootcamp, plus I had a triathlon that weekend. I spent 30 - 40 minutes in the gym.  I did 20 minutes on the treadmill and then did a Bodyrock workout that I looked up on my phone.

I took my NYRR mini 10K shirt to Vegas and repped some pink while staying in the Flamingo hotel. With a pink yogurt. 

At the conference I scored this cool red waterbottle.

The flamingos at the Flamingo hotel!!

Niantic Bay Triathlon (and a Surprise), Camping and Catch up!

A Big Surprise Waited for me at the End of the Niantic Bay Triathlon!

I have not been blogging in awhile, sorry for the drop off, but a lot has happened since the Niantic Bay Triathlon last month!

Catch Up
I am still teaching classes and we're still rocking our Tuesday bootcamp workouts, and I'm going to start up with those again this Thursday. (Promise!)

I have a few triathlons to catch up on, first and foremost, Niantic Bay today. But we also did the Tobay Triathlon on Long Island for the first time and I did the Women's triathlon for the 3rd time.

Races
The Niantic Bay Triathlon is one of my favorite out of the Hartford Marathon Foundation races. I love the location.  The swim is great (especially when no jellies!), the bike is scenic (who doesn't love a course where people blast music to get you up the toughest hill?), and the run is flat and so scenic (which as a lousy runner - I love).  The whole experience makes you want to get up and do it again.

Quick Race Recap

Swim 13:19
I beat my best swim time by almost 2 minutes coming in at 13:19.  I made myself move to the front and tried to stay with the leaders as best I could. I definitely think there was a strong current pulling us in because I felt like I'd landed back on the beach in no time flat and despite being unable to find my wet suit strap I got a helpful hint from the announcer on the shore.

T1 2:28
Shocking! Considering it normally takes me 20 minutes to get out of a wetsuit, but I must've been in high spirits.

Bike 45:25
Not a bad showing for me, exactly where I wanted to come in at.  I was hoping to be at an hour after the bike and that's just about where I was. I was glad to see the family blasting helpful tunes up the hill.

T2: 1:27
After a smooth showing on the bike I ran down the hill, if you've never done Niantic Bay, there is a big down hill after the bike and you need to remove your bike shoes to get down quickly and safely. 

Run 35:38
Running is always my downfall and since my great illness of May and June, I haven't been running like I should.  But, I was pleased to keep my average pace under 12 minute miles and to run the entire course with only a small stop for water at mile 1.5.

All in all it was a great race, and I had always thought I'd never go under 1:45 on this course and I made it in 1:38 so that was a huge success!

Crossing the finish line at the beach!

But the best part was still ahead.  Turns out I got a big (semi) surprise at the end and was rewarded for my hard work with a proposal. (That's why I've been busy!)  Wedding planning, working and running around can make you crazy!

Slightly better than the Niantic Bay medal. 

A great day with the additional surprise of having our favorite kiddies and their parents there! And my mom and dad! 

Fortunately, we also did not have to right back to work after getting engaged and were able to enjoy my first camping trip in the Maine Woods.  We went up to Portland, Me. and had a great weekend just outside Portland at a campground and then staying in Portland. A few highlights

I only spent one night camping and though I enjoyed it, it wasn't without challenges. It took us awhile to build a fire, which almost meant no s'mores (I almost went home!)  We had an animal sneak in to test out our left out beers at midnight and he came back a few more times. And I had to pee.  But all in all it was great. We had s'mores, pancakes and enjoyed a day at the beach the next day.

Our Humble Home for one night outside Portland.

Delicious goods from Two Fat Cats. 

We taste tested most of Portland after fending for ourselves at the campground. We had ice cream and fried clams near Old Orchard Beach.  We ate pie for Breakfast at Two Fat Cats (and whoopie pie) and we had croissants at Standard Bakery.  We ate a great meal at 5 Fifty Five and a out of this world meal at Fore Street. Fantastic foodie town Portland. And we had lobster rolls, all over!!

My wall climbing. 

We did a lot of biking, walking, running and other activities while on vacation. Our last day it was rainy and I was feeling pretty tired. I had done a triathlon that weekend!  So Thursday morning we went for a long walk and stumbled across this park which had awesome obstacles.  We tried to do each one and it gave us a great workout.  I am thinking about signing up for Hoboken's obstacles course race in a month and this was a good test!

Well I will get back to Tuesdays this Thursday.  We had a great workout this morning.  Post my end of summer spin playlist and recap the latest 2 triathlons soon!  We have one more triathlon this season this weekend HAMMERFEST in Branford. It's scheduled in amongst wedding venue searching! Last week's triathlon was in and amongst dress shopping.   Then its on to some runs before the cold sets in. But all in all.

Yes, we spent a lot of money in the life is good store, but look how cute this towel looked on Long Island's beaches.

ZCut Workout #4 Pre and Post Race Recovery Workouts

Missing a couple weeks - sorry!! But trying to get back to blogging, it's been a tough few weeks since the race in Litchfield and I had my parents up to visit so I fell back on my HIIT interval workouts on 7/16 and 7/23 combining jump rope or other power moves with lifting. But the week before the race we did this killer workout!!

I took a rest day Monday and then on Tuesday did ZCut #4

I started the week with ZCut What you need: two sets of weight - I had 8's and 12's, bench and a mat

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Cardio - 5 Rounds
10 180 Burpees
20 Jump Lunges
10 Pushup
10 Situps
20 Sump Squat Jumps

Stength Workout - 3 Rounds
10 Weighted Pistol Squats
10 Dive Bombers
20 Dragon Lunges - Reverse Lung to Curtsy Squat
10 Curl Press 

Abs
20 Curls
20 Bicycles
20 Curls
20 Bicycles
1 minute plank   

After the workout I went for a swim.  

Wednesday - Spin and Evening Run; Thursday - Evening Run;  Friday - Spin/Swimming;  Saturday off;  Sunday - Race   

Post Race Workouts
The next week was the week after the race.  I stayed at home to visit with my parents.  So I took Monday off and iced a sore glute.

Then Tuesday I did bootcamp HIIT intervals and at night I did the Party With Purpose 5K race in Hoboken.  I took it easy and really enjoyed it. I ran it with some good friends and it was a lot of fun and we got to have frozen yogurt afterwards

Super Hot 5k in Hoboken, but awesome views of NYC!!

Wed - Spin/Swim and Thursday - Outdoor Sports Barre with Local Barre (Such a disappointment NBC Weather was there filming and I was asked to be interviewed by the police made the truck move and ruined my chances).

I was shocked at how many calories I burned, normally it's about 200-250 but I guess with the heat and biking home I burned a ton.

Friday I did Spin and Swam and then drove up to the Catskills to visit the old better half.  I had quite a time getting up there, a train turned over so I had to subway, bus and train it to Poughkeepsie then get a ride to the Catskills.

Post spin smoothie, banana strawberry.

We rode 27 miles on Saturday and Sunday we did 10 miles. However, now I need to get back on a diet because we ate everything in the Catskills, they had delicious cream soda and root beer.

Delicious soda and food while we were up there. 

The B&B we stayed at the Catskill Maison, which had great food and absolutely gorgeous bedrooms. And great places to ride nearby.

Bricks, Burpees and Fireworks! (and watermelon)

It's been a few weeks since I posted because last week was July 4th! And what should have been a super slow week turned into a crazy week!  I decided to take a break from Zuzka Light for a week and go with the daily hiit workouts!  If you go to workouts you can see a list of all their workouts and they are completely free!

Weekly Workouts  - July 1 to 7
Monday - REST I am loving Monday as my REST Day
Tuesday - Daily HIIT workout and swimming (See below for workout)
Wednesday - Spinning
Thursday - 4+ mile run for July 4th in the heat even at 9am!
Friday - 3 mile run, class at Local Barre and Yoga Up at 6am to avoid the heat!
Saturday - Brick Workout (16 mile bike and 2.5 mile run) and Stand Up Paddle Boarding. up at 5am to drive to LI and avoid the heat!
Sunday - 16 mile bike ride in hilly Jersey - HOT!

Over the holiday, we definitely treated ourselves, we did a lot of grilling good chicken and fish and veggies at home but we did a lot of treats as well.

On Thursday after a run in the sweltering heat and humidity that is Hoboken we enjoyed a beverage at the Biergarten. 

Then we watched the fireworks that night from our balcony.  We made chicken burgers, portabello mushrooms, corn on the grill and an assortment of veggies. 

On Friday I worked from home in the morning and got to enjoy my flowers.

I made this watermelon mojito from a recipe on Saturday after our brick workout along with a sweet and savory bbq sauce and it was delicious.

Daily HIIT 
What you need: two sets of weight - I had 8's and 12's, bench and a mat
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc.

Workouts - for section 1 and 10 - 50 seconds on 10 off
Section 1
Plank tricep kix, alternate halfway
Tuck jump burpee
Extend leg row L
Fly
Extend leg row R
Lunge bicep curl
Row high up
Plank KB
Bike chest press
Sandbag swing

Section 2
Left step up jump - power off the bench
Shot put R
Shot put L
Right step up jump
Plie squat side kick
Weighted scissor pass
Toe touch R
Toe touch L
Cross leg reverse curl L
Cross leg R

Switch lunge kick up 20 reps
Side burpee 20 reps
Supergirl deadlift 20 reps 
Dive bomber knee tuck 10 reps
Jacks 20 reps
3d pushups 10 reps
Side to side 20 reps
Ab chopper 20 reps
Sumo twist 20 reps
Plank knee side to side 20 reps

 BBQ Sauce Recipe - measurements are by the eye!
1/2 cup ketchup
scoop of marmalade I used orange cranberry
1/4 cup orange juice
dollop of Dijon mustard
little cayene pepper
S&P
Bring to a boil then simmer

This weekend I am getting ready for the Litchfield Hills Triathlon.  I have to have my race prep and race recap for you this week and next week!

Tough Tuesday Workout & Weekly Workouts (Fairfield Half)

Tough Tuesday Workout - 2,4,6, 8 Who Feels Great?!

This was the 2nd of the my Z Cardio and Strength combinations with some variations for this early morning bootcamp class. You are adding reps each time and I added the one minute of jump rope in between so it made it a little longer and a little harder.

What you need: two sets of weight - I had 8's and 12's, mat, bench and a mat

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and stretching for the hip flexors, shoulders, calves, etc. 

Section 1 - Cardio 
I used the ZCUT Power Cardio 2 to lay out this workout making a few small edits for my class

*One minute of jump rope in between each workout, those that moved through the workout quick started jump roping right away so they got a few added bonus seconds. 

10 prisoner get ups
20 box jumps onto the step
30 side to side jumps over a barbell
40 skaters
50 pendulums
60 high knees plank (this one we all stayed together)
70 squat jumps


Section 2 -  Strength

4 Rounds
10 backward and forward lunge
10 pushups with a row
5 competition burpees
10 deadlifts

Abs

Crunches - 20
Plank with knee tuck - 10
Double Crunch- 20 
Forearm Plank with knee  tap - 10
Hold Plank 30 seconds

Everyone has said the past few weeks have been very tough, so we'll keep going :)

Weekly Workout Summary - Week of 6/17

Monday - Nothing after running 11 + miles on Sunday in the extreme heat, I was exhausted.

Tuesday - Above workout and short run

Wednesday - Bike and Swim

Thursday - Running about 3+ miles at night while listening to the symphony in Hoboken after house cleaning

Friday - Bike

Saturday -Bike ride around the course of the Fairfield Half Marathon, which got us really nervous because there were a shite ton of hills, crazy hills! We started the bike from Sherwood Island.  And this is the view.

View from our car to Sherwood Island

Sunday -Fairfield Half, which was hot and little disappointing, though my goal was only to finish, I would have liked to run faster instead of being bested by the heat. But, we made it in the heat and humidity and we crossed the finish line. 

 Fairfield Half Marathon

Surprisingly I was not nervous before the race, but I think I should have been, since when we went out on the course there were some pretty steep hills.  We went out to do what we thought would be a leisurely bike ride but we hit the hills and thought uh-oh.  We had been training to do the Liberty State Park Fleet Week Half and then got sick and the race was cancelled and never got our groove back despite signing up for the race, both of us have been too busy at work. Blech. The race was hot but it was a lot of fun. The people of Fairfield were amazing.  They had sprinklers out, music, ice cold lemonade, even beer, which Billy grabbed at the end.  I just couldn't make it up those HILLS. But the scenic views were pretty amazing. CT has great Coastline!  They did run out of cups at some of the water stations so that made planning water stops tricky. 

But I have still never been so hot (nor have I done a race in June) like this, at the end, it ended at Jennings Beach and my feet and legs felt so hot and sore, so I ran (really hobbled) right into the water.  In my socks. HOT! Afterwards, I collapsed. I had slowly been moving my times back down towards 2:40, with a race at 2:45 and 2:48 but this race took me about 3 hours so it was very disappointing but walking up the steep hills that came after mile 6 really slowed us down and so did the stretch of sun after mile 11. :(.  So I am looking forward to training all this summer and picking a race in the Fall with a flatter course.

Collapsed on Jennings Beach After the Fairfield Half Marathon

We got this really cool shirt from the race.  At first I thought all we were getting was a bandana but they had these on the beach. Score!! Tech shirt! 

After the race, I ate at Shake Shack and had a root beer float and some of a PB shake and very little of a shroom burger.  I like liquids after racing.  It was my parent's anniversary and that was their post race pick! Yes, I wore the race shirt.  We crawled in traffic home and made it home in time to go see the Red Bulls game on Pier A and have a few beers.  Then we put our still aching feets in some water.