fitness 4.16 – 4.22
Going to post these weekly like I used to until I lose interest again! This is more for me to track my progress with increasing speed and improving agility as I am cleared to do more and more, but I will post a workout weekly that you might find fun. Lately, I have been incorporating at least 1 circuit training workout per week into my schedule because I’m getting burned out from straight weights. My body is thanking me for it!
Workouts 4.16 – 4.22
- M: full-body weights
- T: sick, rest
- W: sick, rest
- Th: sick, rest
- F: 3.0 mile run (29:29 min, 9:48 min/mi)
- S: 4.21 circuit *
- Su: 3.1 mile run (25:52 min, 8:21 min/mi)
* 4.21 circuit (complete 2 rounds)
equipment: jump rope, step, 8 risers (4 high), bosu, exercise ball, medicine ball, dumbbells
- 100 jump rope
- 40 body-weight squats on bosu
- 15 chest presses – 20 lb db’s
- 30 step-ups on bench – 15 continuous reps/side then switch – 20 lb db’s
- 15 reverse leg curls on exercise ball
- 30 one-leg exercise ball bridge (small pulses) – 15 reps/side
- 15 lying leg raises
- 20 crunches on exercise ball
- 10 shoulder presses sitting on exercise ball – 10 lb db’s
- 10 standing front raises – 8lb db’s
- 10 standing lateral raises – 8lb db’s
- 15 squat jumps
- 20 alternating lunges – 10 lb db’s
- 20 split squats – 10 lb db’s
- 20 plie squats – 20 lb db
- 40 Russian twists – 5 lb medicine ball
- 30 hammer curls – 15 per side, alternating – 10 lb db’s
- 15 burpees
- 15 pushups
do something about it, betch! :)
I work in a middle-aged male-dominant, politics-filled business and it gets to me often. Sometimes I am shocked we’re in 2012 and not the 50′s anymore. I am the first to admit I could never last doing what I’m doing and thankfully have chosen not to. However, I have to stick it out until my plans for the future kick in because it’s smart. As much as I try not to take things personally and check out while I play the waiting game, I do actually give a shit. It would be so much easier if I didn’t. The past few weeks I’ve been in automatic negativity mode as soon as I get into work and sometimes I just have to reset. Writing it down and re-reading this quote comes in handy when I need a little attitude adjustment or general smack in the face.
Hope you save this quote for ‘one those days’. Cheers :)
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8 months post ACL reconstruction
On friday. Whoa. I’ve been wishing time away over the last few months since I felt my knee progress was stagnant. Sad but true. Never said I was patient!
I have basically just been going through the motions. Running, lifting, spinning but without any set goal except to get better and feel normal again. I have had quite a few moments running by myself or with stella and I really am thankful to have a fully functional knee again…not everyone has an easy (or full) recovery.
I am basically writing this post because just last week, I noticed my knee is no longer painfully stiff after sitting for long periods of time. This sounds sooooo ridiculously simple but I am ecstatic over it. It’s something that was having an impact on daily life (made me very tired), running, lifting, etc and very frustrating considering the amount of stretching and icing I do. I have that stubborn baker’s cyst behind my knee, so maybe I’m getting some relief? That’s my theory but we’ll see what doc says next week.
In addition to this recent development, I have been able to gain some speed. I can run at a 90% sprint without feeling like I’m going to break myself and my 5k (unofficial) times have been decreasing! I pulled a 25:28 (8:13 min/mile pace) two weeks ago and just yesterday 25:52 (8:21 min/mile pace). I am happy with those numbers and would like to get back down to an 8 min/mile 5k pace. That’s about where I was before all of the knee fun. I was supposed to do the clean air 5k on saturday, but was still in strep recovery mode so I skipped it ha. That is becoming a bad trend… :)
I also hit a new distance record – a whopping 4.50 miles in 41 minutes (9:06 min/mile pace) over easter weekend at the bay. Flat roads and no red lights/stop signs/risk of getting hit by a city bus or idiot driver while crossing the street, baby! That time includes a few walk breaks, too!
I just invested in some new running sneaks this week and I like them a lot so far. I’ll do a review after I break them in a bit more but I went with the Mizuno Wave Rider 15 as I have heard great things and asics wasn’t doing it for me anymore. You can’t beat the aqua kicks even though I look like a color-coordinated jackass wearing my fav workout top! Whenever I dress like this I feel like I have to sweat double to not be ‘that girl’ at the gym who just struts around making a fashion statement. I still do not own one piece of lulu…when will she fold??????????
What’s your fitness goal as of late?
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haloumi and barramundi
After being sick with strep throat all week (that sucked), my appetite finally returned with a vengeance on Friday afternoon. I ran out and got a prosciutto hoagie and about 2 lbs of fruit salad from 320 produce market for lunch.
Their specialty sandwiches and prepared foods are amazing and the produce is locally-sourced. They have the best pico de gallo, which is strategically placed next to the deli counter with homemade tortilla chips for tasting/feeding my addiction.
My parents came into the city for dinner on Saturday since it was so gorgeous out and we decided to head to Audrey Claire before the dinner rush and rain. I was having a major haloumi (and wine) craving. Drinking lots of malbecs lately!
The haloumi is served seared with candied dates and sesame-fig compote. This is after I demolished it. Always a favorite. Our entrees included barramundi (asian sea bass), bone-in pork chop and salmon. My parents enjoyed Audrey Claire and I especially loved being seated at my favorite table…ideal for people-watching.
Spent the rest of the night roof decking it with friends until it began to pour…thanks, nor’easter.
The only thing to do when it rains is cook and bake, right? Yesterday, I made baked eggplant parm and blueberry crumb bars. I could barely keep my paws off the blueberry bars. I would say make them, but if you’re on any sort of diet you might want to avoid the temptation. Lots of leftovers for this week’s lunches, woo!
easiest fajitas on the planet
The last few weeks, I’ve been super lazy about grocery shopping and cooking so I actually meal planned this week! I never do that. The world is ending.
Yesterday, I made fajitas with this recipe - my only edit was using 2 bell peppers instead of one. I’m sharing this one because you literally slice everything up, mix in a bag, then cook it all at once and it tastes pretty (Americanized? fajitas) legit. Who doesn’t love that kinda recipe? No excuse for life getting in the way here.
In a pinch, the packet seasonings are okay, but I have been using homemade spice blends for tacos, fajitas, chili, etc. for about two years. Being able to limit salt and eliminate MSG is key. I used my leftovers to top a salad for lunch today and it was equally good cold.
I don’t recommend running a tempo 5k on a stomach-full of them. 25:28 minutes of sweating out eau de Mexican restaurant…good times.
CSA shares in philadelphia
My first experience with a community-supported agriculture (CSA) share was over the summer of 2010. I split a ‘medium’ share from Landisdale Farm with two of my best friends. What I loved most was the variety of vegetables and fruits I received each week, about half of which I wouldn’t normally pick up myself. It forced me to get creative in the kitchen, and some really fabulous recipes came of it. However, many of the items slowly began to repeat as time went on and there are only so many chard quiches I want to eat in a summer! For this reason, I decided to opt out of the Landisdale CSA share this past summer. Instead, I dabbled in a few weeks of urban farming, thanks to my awesome yogi friend, Meg, and her community garden.
Of course the thing about urban farming in a community garden is that you have to do the work… yourself. The planting and watering schedule didn’t jive too well with my availability and I dropped off the bandwagon pretty quickly. Oopsie, sorry Meg! We live and learn, right?
Another summer is approaching, which means it’s prime time to opt in for a CSA again. Below are the top 3 (in my opinion) CSA shares with city-based pickup locations. I included some stats because I’m a virgo and I love ‘em.
I was pretty impressed with the weekly selections Lauren and Eric received each week from Lancaster Farm Fresh, and I’ve also heard good things about them from my cousin. I was really leaning towards Lancaster, when I happened to have a chat with my friend Jill about her winter share from Greensgrow Farms. She raved about it and after sampling some greens and checking out their shares from last summer, I decided to take the plunge!
Ultimately, I love the idea of receiving pastured eggs and other dairy, protein, and even bread and beer along with my veggie and fruit selections each week. I end up buying at least a dozen eggs anyway, usually pastured and/or organic, so this inclusion adds to the convenience of having an all-in-one pickup. Basically, the only items I will need in addition to my CSA share are meats and grains.
I haven’t had experience with other CSA’s in Philadelphia, but I would be curious to hear some reviews of other options! I will certainly be posting my loot each week to show all of you!
Do you participate in a CSA share? What do you like most about it?
Sources:
Lancaster Farm Fresh Cooperative
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beaster
This weekend marks the beginning of beach season!! I am spending Easter weekend at my bay house and taking full advantage of the weather.
I let Stella go for a swim this afternoon, but it was low tide and super windy! We still had some fun and now I have a de-citygrimed Labrador.
I got a run in, too! That is 16 miles of running since monday and a post-surgery weekly distance record for me. No complaints here! =) 
Have a great rest of the weekend!
