Hill, Hill, Hill, Mountain!

OK, I’m from the center of America….it’s flat there. I now live in Central America and it is NOT flat here! (http://www.hbhcr.com/costa-rica-map-mountains.gif)

Back on the Illinois high school track team when we ran hills, it was the ‘hill’ going over the interstate. The overpass. That’s a man-made hill, barely a hill! I remember it though as great training. In my mind, I was looking for a hill just like the one from my high school days….

I think I chose a mountain though!

AND, I think I may have accidentally chosen the highest one in Costa Rica!! Ha ha ha, not really. 🙂 That’s what it felt like while I was running it, though.

If my mapmyrun app is correct…(I had a small issue that day)

My first split was 5:13 and my second split shows at 5:04. I have to redo the measurements of distance and grade, and will update on Monday when I rerun that hill.

Here are my goals for the month!!!

Good goal – to break 5 minutes at 4:59
Great goal – 4:30
Awesome goal to break 4 minutes at 3:59

P.S. This is STILL a picture of my ‘hill’. It’s a long one with lots of bends and curves.

Dance! Dance!

Thursday is Salsa lesson day… Here I am waiting for my lesson to begin. My workout today was 1 hour of dance. 🙂

Made My Headstand Good Goal!!

6:20!!!  Made my good goal!!

My neck is decompressing now.  🙂  There is NO way, you could skip stretching after this, I’m sure you’d be in a whole lot of hurt otherwise….so off I go to stretch!  Just wanted to share my headstand personal best!

P.S.  I couldn’t find my stopwatch tonight so I had to use this handy online stopwatch.

It’s A New Month, With A New GGA Goal!

It’s a new month, with a new GGA goal!  Here’s a hint.: It’s a yoga-focused month!  Get your yoga pants ready!!!  🙂

On Deck For The Cure – Do You Know About This REALLY COOL Susan G. Komen Event?

Just back from my Alaskan cruise vacation!  I’ll be posting all my workouts soon.  I want to tell you right away about one of my favorite activities aboard the ship.  This is a picture of my good friend and I getting ready for our 5k at the On Deck For The Cure event!  Have you heard of this?  It’s a very cool event which has already raised 1.3 million since it’s 2008start for the Susan G Komen foundation. Though Holland America Cruiseline started this initiative other cruise lines are following their lead.  Check ’em out  here-  http://tinyurl.com/c7ufrj3

My friend and I thought maybe we were going to be dizzy from making 30 laps around the ship (which we would have for such a good cause), thankfully however, it was only 9 laps!  And that was 360 degrees of beautiful ocean view.  Loved it!

Glacier Bay & Glutes Day!

Today we cruised through Glacier Bay and I, usually a morning workout girl, pushed my workout until later in the day because I did NOT want to miss this beautiful National Park.  I have never seen any landscape SO BEAUTIFUL.  Isn’t it amazing!!??!!

Glaciers & Glutes Work Out

Warm Up – 5 mins treadmill

Part 1 Circut –

4x Clean & Press x 20

Step Ups x 10 each leg

Romanian Deadlifts x 15

(no rest between sets, minimal rest between circuits)

Part 2:  Superset x 3

Hamstring Curls x 10 reps

Leg Extensions x 10 reps

Suicides, Surfers and Skull Crushers! Oh My!

 

 

Today’s workout:

Part 1: 6 Suicides!

My turn points were marked with those lovely balls featured in the photo. I walked out 45 paces, divided by 3, and placed my markers at 15 paces apart. So there was the starting point, a ball 15 paces out, a ball 30 paces out and the last at 45 paces.

Then I ran six, old-school, ugly suicides (oh they were not pretty) with only a 30 second rest in between. Ugh!

Part 2: Small but Powerful Circuit

Surfer Get Ups x 16
Alternating Arms Kettleball Bent-Over Rows x16
Upright Kettleball Row x 8
Walking Push Ups (Knees Down) x 20
Skull Crushers x 8

Repeat x 4

Shew!! DONZO!!

Ran 3 Miles this Morning!

3 Miles in 26 Minutes! Not bad!!

(It was a HUGE help to be on FLAT ground….wish I had had that sans hills run when I tested last month for my timed run.)

Keepin’ It Outdoors Leg Workout

It’s time for a Circuit Leg Day!

Warm Up (4 laps around my Mom’s property)

Leg Circuit – Repeat 4x
Burpees – 10
Kettleball Swings -20
Standing Hip/Leg Extension 15 each leg
Skiers Lunge – 30
Lunge with Kettleball – 20
Romanian Deadlift with Kettleball – 15

25 minutes and DONZO!

Jump Rope! Jump Rope!

I am traveling this month so I have to be smart about my workouts. Jump Ropes pack well!! 🙂

This morning’s Jump Rope 20 Minute Workout:

100 Skips
200 High Knees

Repeat as many cycles as you can in 20 minutes!

I made 7 cycles in 20:43

Beat me if you can!!