Tag Archives: foam rolling

Workouts 12/4-12/10

Tuesday, December 4 –
3.33 miles in 33 minutes
.3 mile walk cool down
calf raises
hamstring curls on fit ball
single-leg hip bridges

Warm up – 2 rounds of: 1 minute Junk Yard Dog, 1 minute speed skaters
10 minutes AMRAP (as many rounds as possible)
200 m run
6 dumbell burpees
6 curtis press (shoulder press, right foot lunge, shoulder press, left foot lunge is one rep)

I did a total of 3 rounds plus one extra 200 m run

Wednesday, December 5 –
2 mile walk
30 minutes yoga

Thursday, December 6 –
30 minute run
15 minutes foam roll

Friday, December 7 –
Foam Rolling while watching TV

Saturday, December 8 –
16.5 bike ride

Sunday, December 9 –
35 minutes ZUMBA (thank you YOUTube and AppleTV)

Monday, December 10 – 30 minute run

Total Miles: 9.83

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Posted by on December 12, 2012 in Running, Work Out Logs


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Weekly Workouts 8/18 – 8/24

I’m finally back on track for posting my weekly workouts! I have been extremely busy with work which has not left me any time for writing blogs and hardly any time for working out. I’m glad to say I’m back on track with workouts, which is good because my pants are getting a little more snug than I prefer!

Saturday 8/18 – Workout at home – moving into a new apartment. We are moving upstairs in our house, so I spent about an hour carrying things up the stairs and running back down. I’m thinking I did 100 or so sets of stairs, with no A/C, so I got my sweat on.

Sunday 8/19 – REST

Monday 8/20 – OFF

Tuesday 8/21 – ~25 minute run, 5 min foam roll/stretch

Wednesday 8/22 –
A.M. – leisurely 1 hour walk
P.M. – 45 minute bike ride downtown

Thursday 8/23 –
P.M. – 10 minute walk/run on treadmill
60 minutes Zumba
30 minutes foam roll and stretch

Friday 8/24 –
Afternoon – 30 minutes cardio: 5 sets of hill sprints + walk/jog recover and 2 sets long sprints +walk/jog recover

What was your favorite workout from this past week?

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Posted by on August 24, 2012 in Uncategorized


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Workouts 4/28 – 5/4

This week felt like a big fail for workouts. I was extremely tired every day and just didn’t have the energy to go workout. I forced myself to workout on Tuesday by driving straight to the gym after work, although I almost drove home without doing the workout. After I was done, I felt a little better and went for a bike ride to dinner with Ben. The highlight of my week was Friday’s Master Zumba class, which was held at a club in San Antonio. Some of the instructors were pretty advanced with the steps but it was very fun. I had been in a bad mood before, but after 90 minutes of dancing I was energized and happy.

Saturday, April 28th – Active Rest Day

Sunday, April 29th –
Afternoon: 60 minute Zumba class
3 x 10 squats with 30lbs overhead (definitely need work on my form!!)
3 x 9 lunges with rear leg on bench (15 lb dumbbells each hand)
3 x 15 calf raises on leg press machine (50lbs added)
3 x 6 single leg hamstring curls on fit ball
10 minutes foam rolling

Monday, April 30th – REST

Tuesday, May 1st –
AM: 20 minutes yoga
PM: 20 minute burpee workout
40 minute bike ride

Wednesday, May 2nd – Active Rest Day

Thursday, May 3rd –
Wednesday’s arm workout – done with 5lb weights
3 x 10 chair dips
3 x 10 tricep extensions
3 x 10 side raise, rotate to shoulder press
3 x 10 rear deltoid fly
3 x 10 bicep curls
8 x 10 various ab exercises between weight sets

Friday, May 4th –
PM: 90 minute “Master’s” Zumba class

Total Miles: 0


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Workouts 4/14-4/20

It’s 5k week and I don’t know if I’m tapering, and I don’t know if I need to. I really feel like I need to save my feet and have enough strength to run a fast race, but that’ll mostly come down to fueling the night before and day of the race. That being said, the weekend was a good workout and then it slowed down. My bike ride on Wednesday was SO fun, I really enjoy bike riding in good weather!

Saturday, March 14th –
AM: 60 minutes Zumba, 15 minutes stretch/foam roll

Sunday, March 15th –
AM: 70 minutes running on riverwalk, 20 minutes stretch/foam roll
PM: 45 minute walk

Monday, March 16th –
Noon: 40 minute walk

Tuesday, March 17th –
PM: 1 hour sanding with power sander (not sure it’s a workout, but my arms were jiggling the whole time!)

Wednesday, March 18th –
PM: 16.15 mile bike ride

Thursday, March 19th –
Noon: most likely 25 minute walk…but can’t quite remember

Friday, March 20th –
Noon: possibly 25 minute walk, but can’t remember

Total Miles: 6


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Workouts 3/10-3/16

This week was decently balanced in regards to workouts. I had two really good runs, two days of strength training and one more day with cardio. I think my run on Thursday was a good reality check because I had a goal to run a 8:00 mile. I ended up running a 7:31 mile, something I didn’t think I was really capable of, and it wasn’t too hard. After that, I really felt like I need to push myself harder. It probably means setting some goals that I think are out of reach so that I am really working to my full potential.

Saturday, March 10th –
PM: 50 minutes elliptical
5 minutes walk cooldown
2 x 10 reps v-ups with Fitball

10 minutes foam roll
10 min stretch/yoga

Sunday, March 11th –
PM: 5.5 mile run, 15 min foam roll, 10 min stretch

Monday, March 12th –
Noon: 45 min walk

Tuesday, March 13th –
PM: 20 elliptical
3 x 15 lying side leg raises
3 x 10 marching hip bridge
60 minutes body pump class

Wednesday, March 14th –
Noon: 40 min arms/abs, 10 minute stretch/yoga

Thursday, March 15th –
PM: 1.75 mile run to track, 3 min walk
1 mile in 7:31!!! 3 min walk
1.75 mile run home
15 min stretch/foam roll

Friday, March 16th – REST

Total Miles: 10


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Workouts 12/10 – 12/17

This week it will be challenging to make time for workouts, but for at least half of it I have a new workout buddy, Danica! She and her fiance/my cousin, J, are visiting San Antonio for an end of semester vacation. I also am heading home to Minnesota mid-week to celebrate an early Christmas with my family.

Saturday, December 10 – 
All Day: 3 hrs walking mostly in the rain (to farmers market, around Riverwalk and to find the car after leaving the Riverwalk)

Sunday, December 11 – 
PM: 15 minutes stairmill, 30 minutes elliptical, 10 min stretch/foam roll

Monday, December 12 –  
PM: Bodypump – Danica and I had never been to this class, but we thoroughly enjoyed it. Bodypump is a weight lifting sequence class where you lift to music and luckily this class hit every muscle group. I have decided since I cannot make myself a weights routine and stick to it, I may just start going to bodypump class two or three times a week.

Tuesday, December 13 –
PM: 20 min run to local track
1 lap jog around track
200 m run/sprint, 200 m recover (:47, :49, :48, :46 were my times for the run/sprint) 

20 min run home
15 min yoga/foam roll

Wednesday, December 14 –
PM: 30 min airport walking 

Thursday, December 15 – REST

Friday, December 16 – REST

Saturday, December 17 –
Noon: 1 hour ice skating

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Posted by on December 24, 2011 in Running, Work Out Logs


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Workouts 11/19 -11/25

Thanksgiving is this week so I have been trying to eat right and exercise enough to make up for all the GREAT food I’ll eat all weekend long with my Texas family at the ranch.

Saturday, November 19 –
AM: 20 minutes stair mill, 3 x 20 abs, 3 x 10 pushups and 10 minutes foam roll

PM: 2 hours of DANCING!!!

Sunday, November 20 –
Afternoon: 60 minutes pilates class

Monday, November 21 –
PM: Mini home workout
3 x 10 push-ups
3 x 20 bodyweight squats
3 set of 21’s, bicep curls (7 reps straight to 90°, 7 reps 90° to full curl, 7 reps full curls)
3 x 20 bodyweight calf raisers
3 x 12 tricep extension on fit ball
3 x 8 bent back fly

Tuesday, November 22 –
PM: 3.28 miles in 30 minutes, 5 min walk, 10 minute foam roll

Wednesday, November 23 – REST

Thursday, November 24 –
2 hour horse back ride (I was SO sore after an hour an a half, I didn’t know if I could make it back to the barn!)

Friday, November 25 –
AM: Pre-Turkey Trot of 30 min run, 10 min walk, 10 min stretch
PM: 1 1/2 hour horseback riding


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Posted by on November 29, 2011 in Running, Work Out Logs


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