June 21 - 7.6 miles

After returning from a 12-day European vacation on Wednesday evening I was invited to travel to Beaufort, SC for the weekend. My initial reaction: sounds like fun but I have to get an early-morning distance run in since I'd missed the last two with the girls. So after a late dinner out on Saturday, we got up at 6 a.m. and headed out the door shortly thereafter. I ran and he biked (a true trooper!) since I wasn't familiar with the area. It was warm but mostly shaded and the sun hid behind clouds until near the end. The first mile was hard, and around mile three it got much easier and I upped the pace to around a 10-minute mile. At mile 5.5 a deer darted across the road out of nowhere and startled me. My left IT band began feeling stiff and at 6.75 it threw in the towel. I jogged to the car to hit 7 miles, stretched really well, and then decided it'd be smart to walk for a few - rounding out the distance at 7.6 miles. I knew I should do 10 but since I was easing back into it after 2 weeks I told myself to do at least 6. So I was happy with 7. And even happier with the yummy coffee I had after and the delicious breakfast of real corned beef hash, egg, and grits!

June 18 - 6 miles

Oh, to be back in Florida. Oh, to run in humidity. 80 degrees at 7 a.m. The run went well - met Kelly and did 6 miles with our usual 3:30 to 1 run/walk ratio. It was nice to not be at a high altitude, or be running up hill. IT band felt good, so hopefully it continues to cooperate!

June 16 - 4 miles?

Last day in Germany and the sun was shining through the clouds and the air was crisp when I woke up. I headed up the dreaded hill, mostly walking, and then ventured a new direction at the roundabout. I came across some fun little houses and an elementary school. Every child I passed said hello. Birds were chirping. I jogged down a huge hill then came across a few shops, including a bakery. I walked in, checking out the offerings, and asked the lady if she spoke English. I received a big "No." I then jogged back downhill to get Euros then jogged back uphill and headed towards the bakery on the pretzels I had my eyes set on. I bought two and then jogged back and ate one! Did a few sit-ups, push-ups and squats to finish the routine.

June 12 - 4 miles in Germany!

A few days ago I ran about 3 miles up and down hills on the side of a mountain in Idar Oberstein, Germany. I was out of breath shortly after heading out, realizing that the mix between altitude and steep inclines was not what I was used to running. The weather was nice, high 60s or low 70s I'd guess, with little humidity. Today I ran (and walked) about 4 to 5 miles, up the same hills and down the same hills. I walked down another hill and then trekked back up, which proved to be much harder than it seemed. I did body squats, some lunges, and pushups and sit-ups upon my return.

June 3 - Personal Training Day 31 + 2.5 miles

One mile run warm-up with Blythe and Kelly. Then three sets of:
1. Leg crank - (four exercises w/ 10-lb. ball x 20 apiece)
2. Lat pulldown - 70 lbs. x 15 reps
3. Dumbbell chest press - 20 lbs. x 15-20 reps
4. 1-arm dumbbell row - 20 lbs. x 20 reps
5. Kettleball swings - 25 lbs. x 15 reps
6. Triceps to knee tucks - 20 lbs. x 20 reps
7. Jump rope - 300 times (UGH!)
8. Static lunge to shoulder press w/ 8 lb. weights - 20 each leg
9. Triceps skiers on one leg - 40 lbs. - 20 each leg
10. Run 1/2 mile, second set bike 5 min level 10

I won't lie — the three sets of 300 jump ropes made me utter a few expletives. Cool down 1 mile run. HR to 162.

June 2 - (almost) 7 miles

Ran/walked (3:30 to 1) 5.67 miles in 1:12. It was breezy at 7:40 p.m. Left IT band hurt again but not as bad as Sunday's 10-mile run.

June 1 - Personal Training Day 30 + 2 miles

Had birthday cake at work in the afternoon (no worries, lunch was salad w/ chicken and hard boiled egg whites, kidney beans, mushrooms, green peppers, and soy crisps) and a string cheese as pre-workout snack. Ran 1 mile to warm up with Kelly. Then three sets of 10 exercises:

1. Wall sit 2 minutes 30 seconds
2. Dumbbell chest press - 17.5 lbs x 20 reps
3. Kettlebell swing - 36 (changed to 25 lbs) x 15 reps
4. Hamstring curl - 30 lbs x 25 reps
5. Inner thigh - 80 lbs x 25 reps (was 1/2 step up)
6. Asst. pull up - 90 lbs x 15 reps
7. Deadlift to clean - 30 lb x 15 reps
8. Walking lunge to triceps extension - 10 lb. ball
9. Rear delt fly machine - 30 lbs x 15 reps
10. Dynamax ball crunch w/ 6-lb. ball - 25 reps

Ran 1 mile for cool down. Felt good overall, the extra 30 seconds on the wall sits felt lengthy and I continue to despise kettlebell swings.

May 31 - 10 miles

After a nice break yesterday, I met the girls for 10 miles at 6 a.m. Around mile 7.5 I had to "go." I ducked into McDonalds and the girls kept going. I walked for a few minutes after due to the hurt tummy, but then caught up with them, but was behind, so I ran the last .5 on my own. Overall the run was good, it was 74 degrees and 82% humidity so we were all very sweaty. My left IT band hurt as usual and my front shin was bothering me around mile 8.5, which was odd.

May 29 - Personal Training Day 29 + 2 miles

Full from two slices of Mellow Mushroom pizza with marinara before my workout, I ran a mile with Kelly to warm up then met a new workout in which we'd do 8 exercises with cardio in between sets — but four sets total — the first set 10 reps of everything, second set 15 reps, third 20 and fourth...25!

1. Squat to row - 20 lbs each arm
2. Deadlift to upright row - 30 lb barbell
3. Lat pulldown - 60 lbs
4. Db chest press w/ 17.5 lb weighs
5. Db thruster with 12-lb. weights
6. Yellow band alt. side lunge to reach
7. Chop jump squat w/ 14-lb. ball
8. Decline sit-up to press w/ 8-lb. weights

After set 1, jump rope 300 times. This proved to be very difficult as pizza was sloshing around in my stomach. I'd get to 30, then stop, then 50, then stop, then 100, and stop, 150...300, finally. After set 2, stairmaster w/ 6-lb. medicine ball overhead for 4 minutes on level 6. This was also difficult. Third set was elliptical at level 10 for 4 minutes. After the fourth and final set of 25 (so hard!) of everything we ran another mile, which felt surprisingly good. I got home and felt like I had the flu — so achy! I showered and then went out for thai, and felt suprisingly better after.

May 27 - Personal Training Day 28 + 3.25 miles

Warmed up by running 4 quarter mile loops with Kelly since it looked like a storm was moving in. Then:
1. 2-minute tabata squats (20 sec. squats, 10 seconds hold, repeat)
2. *Static lunge to shoulder press (7 lbs.) - 15 each leg
3. Kettle ball swing (25 lbs) x 15 reps
4. Dumbbell chest press to leg raise - 17.5 lbs x 20 reps
5. Leg extension to *reverse standing skull crushers - 45 lbs x 20 reps, skullcrushers - 25 reps
6. Hamstring curl machines - 30 lbs x 25 reps
7. *Rear delt fly machine - 40 lbs x 12-15 reps
8. Rope pulldown skiiers - 50 lbs x 20 reps
9. 1-arm dumbbell row - 15 lbs x 20 reps
10. *1 leg bosu ball crunch - 40 each leg

I had a Cami Cake (cupcake) around 3 and I definitely felt it sitting in my stomach. The workout was good. I continue to despise the kettle ball swing and downgraded my weight from 36-lb. kettleball to a 25-lb. dumbbell. The reverse standing skull crushers (for triceps) were interesting and effective. Ran a half mile between set 1 and set 2, then a mile and a quarter at the end.

May 25 - Personal Training Day 27 + 2 miles

Warmed up with 1 mile run with Kelly. Then straight into three sets of:

1. Leg press (185 lbs) to jump squats - 25 of each
2. Lat pulldown - 70 lbs x 15 reps
3. Incline barbell chest press - 55 lbs. x 15 reps
4. Step over w/ 1/2 step up x 10 each leg
5. Side lunge to bicep curl 8 lbs x 15 each side
6. CC bent over row - 60 lbs x 20 reps
7. Dumbbell pullover - 20 lbs x 20 reps
8. Inner thigh to overhead tri-extension w/ red 10-lb ball - 80 lbs x 25
9. Standing dumbbell tricept extensions - 15 lbs x 20 reps
10. Bicycle kicks 1 leg stationary - 40 each
Then ran 1 more mile for cool-down.

May 24 - 5 miles + yoga

75 degrees and very humid, I set out to run a few miles at 8:30 a.m. Ate a few raw cashews and a packet of honey pre-run, figuring I wouldn't go too far. Left IT band began hurting around mile 3. Stopped in for ice water at a coffee shop at mile 3.5. I ran/walked for 53 minutes — 5 miles.

P.M. yoga class was great!

May 23 - Personal Training Day 27 (Bootcamp) + 1.25 miles

The Fab Four tackles Saturday morning bootcamp at w/ Byoung!

Warm-up was a quarter mile jog outside. Then we were broken into three groups. There were three stations set up — one with cardio and two with a total of 10 exercises each.

The first circuit (each exercise for 30 seconds, rotating through the circuit) we did was step-ups, assisted pull-ups, rope pull-ups, plie squat, sled, band chest press, sumo squat to upright row, deadlift to tricep extension, to lunge/reaches w/ 10-ball ball, to 10-lb. ball swings. The second circuit (again 30 seconds each) consisted of kettle ball swing, bosu ball lat pull downs, dumbell squat thrusters (12 lbs), bench chest press (15 lbs), delt raises, mountain climbers on the 10-lb. ball, burpees, rowing machine, sit-ups, and bicycle crunches. The third circuit was 9 minutes of cardio. I opted for the ellipitical (level 10) for the first, and for the second set we ran a mile outside.

May 22 - Personal Training Day 26

Day off of work = 8:30 a.m. workout. Peanut butter toast for b'fast. I was greeted with 40 body squats (I misread and did 50 each round) then .25 mile jog around the block, repeat 4x. So I mistakenly did an extra 40 squats — overachiever!

1. Walking lunges to tricep extension - 10 lb. ball x down and back

2. Resistance band side rotations - 20 each side (orange band)

3. *Deadlift to upright row - 30 lb. barbell x 20 reps

4. *Dumbbell step-up on tall box - 10 lbs. each arm x 15 each leg

5. *Flat bench chest press w/ 45-lb. barbell - 20 reps

6. Hamstring curls - 30 lbs. x 25 reps

7. Real push-ups (15) to rope tricep skiers - 40 lbs. x 20 reps

8. Semi bicycle kicks - 35 each side

After set 1: Elliptical level 10 at 20% grade x 4 min.

After set 2: Bike level 10 at 65 RPM x 4 min.

After set 3: 7 min. Elliptical (in place of .50 mile run due to rain)

The warm-up had my HR to 171, and I was tired from the beginning despite a good night's sleep. The workout was tough, especially the resistance band side rotations and the dumbbell step-ups.