June 30, 2010 - Pump it up!

I did pump at lunch today and I am going to hurt really really badly tomorrow. On top of yesterday's wicked squat and ab workout, walking might be an issue. But it was a good workout, hadn't done the squats or the lunge track before, lots of pain and bottam halves!

good times!

Tomorrow is Canada Day - yay beer!

Jun 29, 2010 - squats and abs!

Well it's been a few weeks since I did this last, so I should be pretty sore tomorrow. I hope not, but I have a spa day on Saturday that includes at massage, so all is good. The gym was empty today. I guess now that the nice weather is upon us, many feel they no longer need to go to the gym. I am not one of those people!

View from the mat:
To be honest I was just focusing on getting it done. It's a long weekend here, so after tomorrow I'll probably be a sloth until Monday so I was focused on making sure what I did was going to hurt tomorrow.

The Workout:
Squats – 25 reps, no weight;
Abs - 25 crunches
Squats - 25 reps 10lbs ball;
Abs - 25 oblique crunches
Squats - 25 reps 10lbs ball,
Abs - 25 lower ab crunches
Squats - 25 reps 15lbs ball
Abs - 1min plank
Squats – 25 sumo reps; 25 feet together reps
Squats – circuit (10 sumo, 10 feet together, 10 jump squats)
Abs - 2x10reps captain chair knee up
Lunges – 2 x 25m walking short lunges

The Music:
Re-education - Rise Against
I Was a Teenage Anarchist - Against Me
Poker Face - Lady GaGa
Ordinary World - Duran Duran
NTF - IllScarlett
Fences - Paramore
Rockstar - Nickelback

June 28, 2010 - humid, so gross

Well today wasn't hot it was freaking humid. Only 25 degrees but with the humidex, something like 32. I got back from my 3.5k run and I was soaked through and through. It was tough tough tough. I'm still recovering from my bike ride on Friday, the tush is still a little sore!

View from the path:
Not many out today. I ran the pedestrian bridge loop. No protestors, hardly any walkers, no students sunning themselves and maybe a couple of runners. Not a lot of people watching. Most stayed indoors which was probably the prudent choice. I, obviously, not one of them! Good run though, took about 3 hours to cool off.

The Music:
Paparazzi - Lady GaGa
Resistance - Muse
Wavin Flag - Artists for Haiti (Abby's new fav song)
Ordinary World - Duran Duran
February Song - Josh Groban
Poker Face - Lady GaGa
You Gotta Be - Desree

June 25, 2010 - bike day Friday!

Well I was back in the saddle this morning, it's amazing what 3 weeks away does to the body. My butt is sore!!! The ride itself was good, but really really humid! Lots of sweat this morning. I tried moving my foot placement on the pedal due to a friend's suggestion. Thanks Christian, no pins and needles today!!! yay.

Once I was downtown, I went to the gym for a shower. As I was getting ready for work I realized I had forgotten a very important piece of clothing. My bra! So not a good thing to forget. Thank god I wore a dark colour shirt b/c my red and white sport tank is now what I'm wearing to keep things locked and loaded. LOL. At least it's friday!

View from the path:
Lots of riders and geese out this morning. The goslings are now almost full grown but still have the baby feathers. They look so strange. They also aren't afraid of anything so you really do have to pay attention because they could walk out on the path without you noticing.


Today is Abby's last day in junior kindergarten. Way to go Abster!!! Love you

June 24, 2010 - the day after the earth moved!

So today wasn't quite as exciting as yesterday. Nothing like an earthquake to put an abrupt halt to your workday, but I'll take it! However, today was monumental. Abby graduated from Junior Kindergarten. I'm just so proud!

View from the path:
On the workout front, I ran 3.5kms and had to bob and weave yet again but this time through the Falun Gong protesters waiting for the president of China to drive by. Police were everywhere and more Asian's lined the canal than I've ever seen. There was even a person in a cage who was gagged and another tied to a chair. It's all very strange. And in this heat.

The Music:
iPod died before I could write them all down, but they were singable tunes today!

June 21, 2010 - first day of summer and 3k

The first day of summer is finally here! Actually it feels like summer has been around for a while with the heat and sunny days we've had. No complaints really. I think we had our a/c on this weekend for the second time this year. I took yesterday off but was back out today. I ran the pedestrian bridge loop from the gym, around 3.5km. I felt pokey but the time would indicate not, so that's a good thing right? I forgot my hat today too, the sun was bright and warm but at least the wind was cool.

View from the path:
I saw a runner's reflection in a building window and thought, wow she needs a new bra. Then I realized it was me. UGH! so don't want to go try on new ones, but it's a necessity! Nothing worse than bouncing all over the place. These are the days I wish I had really small boobs. LOL

The music:
I left my arm band at home, so Carrie graciously gave me hers!
Dance in the Dark - Lady GaGa
Ordinary World - Duran Duran
Map of the Problematic - Muse
Gimme Sympathy - Metric
Mona Lisas and Mad Hatters - Elton John
Take it for Granted - IllScarlett
Neighbourhood #2 - Arcade Fire
Go All the Way - Perry Farrell

June 19, 2010 - hot and sticky 5k run

Last night was a late night. It was Abby's dance recital. She did awesome! Grandma, Auntie Mere and Uncle Pete came up to watch. We are so proud! Rowan stayed at a friends, so both girls went to bed late. Then around midnight Rowan woke up screaming. Makes for a long night. Once everyone was finally settled I finally got to sleep, but then our visitors are early risers. UGH! So I woke up and put on my running stuff and went for a run. It was the only way I was going to make it through the day. I got outside and realized I'd forgotten my water bottle but with the humidity the water was being absorbed in through my pores. I ran the 5k route behind the golf course with Darty. He was so excited to go. It was a good run despite the humidity and when I got home I was purple and dripping. LOVED IT!

View from the path:
Other than Darty trying to slow me down by running directly in front of me. Just us and the bugs. Lots of them.

The Music:
Dashboard - Modest Mouse
Misery Business - Paramore
Use Somebody - Kings of Leon
Hot Fudge - Robbie Williams
Numb - Linkin Park
Talk Talk - Talk Talk
Possibility - Lykke Li
You Make My Dreams - Hall and Oates
Little Lion Man - Mumford and Sons

June 16, 2010 - Pump

Today I did pump. Tomorrow I will be sore!

View from the mat:
One thing I truly hate about classes is the number they try to jam into the space. There are 30 spots in the pump class and there wasn't enough equipment for everyone, so the instructor gave up her equipment and taught the class using weights not on a bar. You would think that the gym would have enough of everything in the room prior to the class. I actually had to walk around the gym floor to find an extra bar so I could work out. I so could have done my own thing, but I was a bit tired from yesterdays run. So tomorrow I'll be tired and sore! love it!

There was music but nothing to write home about!

June 15, 2010 - 5k along the canal on a beautiful day!

So you might have guessed I didn't run 10k this weekend. There was rain but not enough to even stop me. I was just plain lazy. We also had guests, but again not a good enough reason. After I dropped off the cake, there was really no good excuse to not go out. I just didn't want to. Yesterday my daughter, Abby, pulled a con on the daycare and said she was sick so I left work before I could get to the gym. When I got home, not only was she not sick, she lied to me about why. Gotta love almost 5 year olds. So I took her back to school. Another great opportunity to go for a run and with my running partner who would have loved to have gone, but nope. I sat on the couch and read a book instead. Ah well. At least I'm honest about it.

So today I headed out and felt great at the 3k turn around that I kept on going. It was cool with the breeze and in the shade, but the sun was hot. So instead of crossing at Pretoria Bridge, I went a little farther on Queen Elizabeth and then did an out in back to stay in the shade. I felt great and definately was running faster at the end than at the beginning of the run. 5.39km to be exact in 35mins. So not bad considering I've done nothing since last Friday.

View from the path:
Although I stayed in the shade, the amount of people out was crazy. I had to bob and weave to get around everyone. The run was good despite the diversions. There were also lots of people out in the soccer shirts too. Gotta love the World Cup!!!

The music:
Friends - Band of Skulls
No Sound But the Wind - Editors
Proud - Heather Small
Mr. Brightside - The Killers
Hold Me Know - Thompson Twins
Bad Romance - Lady GaGa
Let Love Be Your Energy - Robbie Williams
Born For This - Paramore
Closer - Kings of Leon
In Her Eyes - Josh Groban

June 11, 2010 - 4k really

So it may say Saturday but I did run 4k yesterday. I've been making a wedding cake for a co-worker so time to blog wasn't in the cards.

Darty and I ran to the bank yesteday and it was an ok run. It was just nice to be out. Tomorrow I run a 10k provided we don't get rain. Here's hoping.

Here's the cake, just in case you don't believe me.

Jun 8, 2010 - weights

I'm tired, gotta say! Brought my stuff to work but didn't want to go and then Carrie appeared at my desk and off we went. I had a wicked headache and thought maybe the workout would help...nope. I did weights for back, shoulder and arms with a little abs and stretching. Not a terribly inspiring workout and my headache is still here. Must stick with it!!!

View from the mat:
Hot guy day at the gym!!! So although I wasn't motivated to go, the scenery made the difference! No Jersey boys or tarted up girls, just a couple of really nice looking guys. One was doing his weights whilst balancing on a bosu ball. Impressive! It's still pretty empty at the gym, it must be the spring lull. So at least you don't have to wait for the weights.

The Workout:
Pull ups assisted - 3 x 8 reps @95lbs;
Bent over lat raises - 3 x 12 reps @20lbs;
Overhead lat raises on bench - 3 x 12 reps @20lbs;
Tricep dips (2 x 12 reps)
Bicep curl descending weight/increase reps ( 25lbs x5reps; 20lbs x 10reps; 17.5lbsx 15reps; 10lbs x 20 reps; 5lbs x 25 reps)
abs - 25 crunches, 25 obliques, 25 twists, 1min plank
stretching!

The Music:
Undisclosed Desires - Muse
My Immortal - Evanescence
Nine in the Afternoon - Panic at the Disco
Abigail - Arkells
Precious Declaration - Collective Soul
Let Love Be Your Energy - Robbie Williams
Knights of Cydonia - Muse
It's My Life - Talk Talk
How Your Remind Me - Nickelback
Mr. Jones - Counting Crows

June 7, 2010 - Went for a 3k but did 5k instead!!! whoop whoop

So it's my first official run since last week's 10k race. Chasing after my girls doesn't count but is as good a workout as any! My plan was to run 3k but when I got to the pedestrian bridge I felt good so instead of turning left I went straight. It was a little cooler than it's been so it was great running weather. I thought I'd take full advantage and if I couldn't complete, the walking wasn't bad for me either. But I ran the entire 5.3k straight but for a stop at a light and a water fountain break. It felt great to be back at it. Carrie said I'd feel better after I ran, she ran the treadmill today, and you know what... I did! Although we don't workout together, just having someone go with you is great motivation!!!

View from the path:
Convocation week for Ottawa U. It was kind of fun running past the NAC and all the grads from the mornings session out by the canal with their cap, gowns and their diplomas with their respective proud parents and/or boyfriends/girlfriends beaming and taking pictures. I thought to myself, wow that'll be me in maybe 15 years, freaky! There weren't too many people out walking and/or running on the canal today. It was a bit gusty with wind and the wind was chilly. That's the thing about the canal, no matter which way you are running, the wind is always in your face!

The Music:
Chasing Cars - Snow Patrol
Full Moon - The Black Ghosts
Born for This - Paramore
Feel - Robbie Williams
Take Me Out - Franz Ferdinand
Millennium - Robbie Williams
CrushCrushCrush - Paramore
Paparazzi - Lady GaGa
Hoodoo - Muse
Sick Muse - Metric

Jun 4th, 2010 - Bike Friday!

I left my house this morning in the sunshine. I rode down to Carling and bam, the fog hits and stays pretty thick until Parkdale. It was quite the ride. It's my third straight week and I'm already riding two gears higher than my first ride and feeling good. My legs are still pretty sore from squat day. The extra sumo and jump squats are the culprits, at least my inner thighs would tell me that. so sore. It took a little less than an hour in, so at least I'm becoming consistant. The ride home was so much harder and hotter. It's definately uphill as I am in a lower gear going home. I also have to say my legs burned by the time I hit my driveway. I think I may have to adjust my seat on my bike because my toes keep going numb. If anyone can tell me why, that would be great. All in all, not a bad bike. 42km baby!!!

View from the path/road:
Leaving a half an hour later and there are a lot more bikes on the paths. I actually passed a couple even though I was passed and felt i was standing still. The Canadian Geese are out in full force too, with all their goslings. They like to stand in the middle of the path. I slow down, but there are some who fly through them. My luck, I'd hit one and then I'd end up impalling myself. No thank you.

The Music:
Again too many to list but a nice surprise (my iPod is filling the space with random songs from our library) and I got Limp Bizkit - Take a Look Around, Loved it!!!

June 2nd, 2010 - squat and ab day

So it's a few days after the run and I've already become slovenly. I didn't workout yesterday, not b/c I didn't try, I just forgot a shirt and no one wants to see me in just my bra. So I had thoughts of grandeur and I would run when I got home, but alas who's kidding who, I didn't go. So after today's divisional meeting, all morning, Carrie and I hit the gym. We missed the pump class so it was up to us to do it on our own. Carrie ran on the treadmill. I didn't run b/c I seemed to have pinched something in my back during the meeting and didn't want to aggravate it and yesterday it was suppose to be squat and ab day so I did that routine today instead. I added a bit more weight and a few more reps, so tomorrow I will hurt.

View from the mat:
4 days off and I was tired and cranky. Afterwards I felt so much better. You get into the viscious cycle of being tired and not wanting to go b/c of being tired and being tired b/c you don't go. So now I don't feel quite so bloated and unhealthy and I was good and had a salad for lunch! The gym was very quiet again today. We are in post race weekend slowdown. I just pretty much stuck to my corner and focused on the pain I was creating for myself!

The Workout:
Squats – 25 reps, no weight;
Abs - 25 full sit ups
Squats - 25 reps 10lbs ball;
Abs - 26 oblique crunches, alternating
Squats - 30 basement reps 10lbs ball,
Abs - 25 lower ab crunches
Squats - 25 reps 15lbs ball
Abs - 1min plank
Squats – 25 sumo reps; 25 feet together reps
Abs - 30 leg extensions
Squats – circuit (20sumo, 10 feet together, 15jump squats)
Abs - 10reps captain chair knee up
Lunges – 2 x 25m walking short lunges
Adductors - machine, 2x12rep @180lbs
stretching!


The Music:
New Divide - Linkin Park
Bleed it Out - Linkin Park
It's My Life - Talk Talk
I Caught Myself - Paramore
Alejandro - Lady Gaga
Mamma Mia - Meryl Streep
Closer - Nine Inch Nails
Something Beautiful - Robbie Williams