Fall is here and it is time to put it in GEAR!! I did much better this past week than previous weeks with my workouts. I still did not log as many miles as I would like because I believe I am ready for longer runs but I have excellent company on my runs which makes the shorter runs all worth it. My running buddies go by many names such as Running Boo’s, Pavement Warriors, Sisters in Fitness just to name a few. Regardless of what they are called – they are funny, dynamic, hilarious, intelligent, generous and very thoughtful people. We believe in NO WOMAN left behind and if you aren’t up to running, someone will volunteer to go at your pace and level. We had some funny moments out there.
One of the things I have been focusing on is running without music in my ears. I still play it but let it play out of my phone on my armband vs. earbuds in my ears. I am trying to also work on my breathing while running so I have been talking while running. I used to think it was annoying but I am really getting better at it and it does help with endurance. I do not THINK I am slowing my pace but that is the next goal – increase my pace while talking! Now THAT is a good challenge for me.
So check out my workouts last week real quick and leave a comment sharing what YOU did.
Real quick: Follow us on Instagram @FemmeFitaleFitClub!!!!! 🙂
Monday – 9/16
I didn’t run or go to the gym since I was feeling under the weather. I just stayed my behind home and slept in.
Tuesday – 9/17
Went running with my Pavement Warriors on Tuesday and we tore up the pavement. We ran in the middle of the street which is actually better than the sidewalk and as I paced up Dolefield which is an incline – I felt strong, powerful and GOOD! 
It’s still dark when we start and finish – and at this rate I wonder if I will be able to run in the daylight ever again. LOL! As you can see – I had all my sisters with me on Tuesday and it was an EXCELLENT RUN!
I need to refer to my heart rate calculated on my Wahoo Fitness device because I hear their HRM during every run. According to Wahoo I burned 418 calories in about 35:08 minutes of activity. NOT BAD AT ALL!!!
![IMG_1631[1]](http://femmefitaleblog.files.wordpress.com/2013/09/img_16311.png)
Just so you know, I run with 3 running apps simultaneously. It may sound like a lot I know but they all serve unique purposes and help to benefit my runs. I run with Strava (good for running and riding), Nike+, and Wahoo Fitness (I use their heart rate chest strap and they integrate with several apps).
Wednesday – 9/18
This was trainer time with my Personal Trainer at Brick Bodies. She is awesome!!
Equipment needed:
Leg press machine
Kettle bell
Balance ball
Barbell
Body bar
|
Exercise |
Reps |
Weight |
| Leg press – mid range | 10 | 45 lbs |
| Leg press – low range | 10 | 45 lbs |
| Leg press- full range | 10 | 45 lbs |
| Standing row | 15 | 50 lbs |
| Alternating front lunge with front raise with body bar | 20 | 12 lbs |
| Push up w/ feet on balance ball | 20 | NA |
| Knee ins on balance ball | 20 | NA |
| Bent arm plank on balance ball | 45 sec | NA |
| Leg press – mid range | 10 | 45 lbs |
| Leg press – low range | 10 | 45 lbs |
| Leg press- full range | 10 | 45 lbs |
| Standing row | 15 | 50 lbs |
| Alternating front lunge with front raise with body bar | 20 | 12 lbs |
| Push up w/ feet on balance ball | 30 | NA |
| Knee ins on balance ball | 20 | NA |
| Bent arm plank on balance ball | 45 sec | NA |
| Forward lunge kettle bell pass alternating legs | 20 | 7 lbs |
| Alternating sumo squat, kettle bell pick up and single arm shoulder press | 20 | 7 lbs |
| Alternating single leg box jumps | 1 minute | NA |
| Forward lunge kettle bell pass alternating legs | 20 | 7 lbs |
| Alternating sumo squat, kettle bell pick up and single arm shoulder press | 20 | 7 lbs |
| Alternating single leg box jumps | 1 minute | NA |
|
DONE IN 30 MINUTES |
||
Thursday – 9/19
Hit the pavement again on Thursday and had another excellent run. After the run we met up with some of our other Pavement Warriors and had a major laughing fest in the parking lot at 6:00 am in the morning! Who does that? WE DO that’s who. We took a bunch of photos and just fellowshipped. Doesn’t get any better than this.
Friday – 9/20
I almost slept in on Friday because I wanted to but I got up and out and glad I did. We didn’t do Dolefield again because we had some rebels refusing to do Dolefield 3 days this week – HA! Sooooo we did our alternate 3-mile route which again, was a strong run for me. I know I know – I need to go further distances because I have probably hit my threshold.
How many calories did I burn you ask? Let’s see – 465 BABY!!! We did a lot of jogging and walking during this session.
![IMG_1632[1]](http://femmefitaleblog.files.wordpress.com/2013/09/img_16321.png)
I ended the week with about 30 miles total towards my Femme Fitale Fit Club Fall Fifty Challenge this month!
![IMG_1630[1]](http://femmefitaleblog.files.wordpress.com/2013/09/img_16301.png)
I’m like the turtle – slowly getting there. I WILL finish with 50 miles under my belt. I have a 5K fun run on Saturday and a 10K Prostate Cancer run on Sunday. That’s it folks. Better right? Let me know how you are coming along with your workouts – leave a comment below.
Ciao for now!!!
Femme Fitale Fit Club
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