ClassPass launches in Orange County!

I love trying out new work out classes, and lets be honest it seems about every month there is a new studio popping up with a "new" style of work out.

I usually stick with the basic running (see 1/2 marathon post) and Pilates to lengthen and lean.  Given I have attended the same studios for years, give or take a few in between,  I really enjoy the opportunity ClassPass gives me to check out other local options with out a significant commitment.  My first class was at Club Pilates Costa Mesa, I know its my norm, but it gave me a chance to check out another studio while still staying within my comfort zone. Brittany, the instructor was very welcoming and super friendly, the class was about 1/2 full and she payed close attention to everyone.

I have to say the best part of ClassPass is the confidence that comes along with it.  I didn't feel like I was walking in with a Groupon or paid for a discounted service, the studio treated me like I was a regular member.  Next up is Grit cycle and Dailey Method! both studios I have never been to and workouts I have not participated in for years!!! Check out ClassPass and their participating studios Here. 

Club Pilates Costa Mesa, CA 

Motivation Monday {half marathon training}

Hope everyone had a great weekend! We celebrated a friends 40th birthday with many good friends we had not seen in a while.  That being said with left over endorphins from a great saturday workout and some liquid courage.. wine ;) a friend and I decided to sign up for a half marathon.  This will not be my first but it has been about 2 years since I ran my last one.  It took that long to decide I was ready to put in the time and energy to start training again.  I wouldn't necessarily call myself a runner, at least not right now, but I do hit the pavement or treadmill about 3-4 times a week.  I love the feeling of heading out for a long run and seeing where my mind and at times feet take me.  I started to crave that feeling again and decided it was time to "lace up the sneakers".  To be honest I don't take training for a half marathon lightly, I am very competitive with myself and always set out to beat my fastest time.  

So... no better time then now to start training for the Tri City Carlsbad half marathon find info here.

I have used this training plan for the last 3 half marathons I ran, and plan on using it again.  If you are looking for a running program I highly suggest it.  You can find the full site here.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	Fartlek (4M)	4M	4M	Off	3M	6M
2	Off	Fartlek (4M)	5M	3M	Off	3M	7M
3	Off	4-5 Hills 5K-10K pace	5M	3M	Off	3M	6M
4	Off	3-4 Long Hills 5K-10K pace	3M	4M	Off	3M	8M
5	Off	5-6 Hills 5K-10K pace	3M	4M	Off	3M	7M
6	Off	3 x Mile 5K-10K pace	4M	6M	Off	5M	9M
7	Off	3 x Mile 5K-10K pace	3M	5M	Off	3M	7M
8	Off	6 x 880s 5K-10K pace	5M	6M	Off	5M	10M
9	Off	6 x 880s 5K-10K pace	4M	7M	Off	3M	10K Race (Or 8M run)
10M	Off	4 x Mile 5K-10K pace	6M	7M	Off	6M	12M
11	Off	5M	5M	8M	Off	3M	8M
12	Off	5M	5M	8M	Off	3M	RACE DAY

Fitness Friday!!

Fitness Friday- The summer is coming to an end and our workouts may have suffered due to the busy summer schedules. Here are a few tips to get you moving again.

Buy a new pair of sneakers – many of us run in the same old sneakers we have had for years.  Did you know sneakers usually last only about 1 year when running 7 miles a week?  Go to a local running store to get a foot analyses, choose a shoe that fits your foot and running style, they may not be pink…

Make a plan and set a goal- Make a weekly plan to move.  I will run 2 miles three times this week, or maybe try out a new class or studio in your area.  Goals should change every week or two to mix it up.

Start a challenge- many work out studios and even gyms have started offering challenges.  Whether it’s completing a certain number of classes a week or a challenge of the day, participate in it.  

Join a group- Want to meet new people and work out? Join a running group or attend a group class consistently at the same time every week/day this will have you looking forward to seeing the same people and maybe even making a new friend. 

 

Find a new path and take it

Running series {Two}

Good morning week 3 of Interval training.  Like I promised here is running series two.  Since you completed series one, packed with hills/intervals you will feel like this one is easy.  I hope you are all feeling great and I bet after the next two weeks you will be getting that runners high or feel the need to go run.

Series two will be working on speed training.  Follow this program 3x a week. 

*Its only 15mins. if you feel good repeat workout.

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: TWO

3-5 minute warm up (RS)

30 sec.- PS

1 min- RS

1 min- PS

1 min- RS

2 min- PS *try to up the speed by .1-.3

1 min- RS

2 min- PS *try and match the previous PS 

1 min- RS

30 sec.-SS 

1 min- RS

1 min- SS

1 min- RS

2 min- SS all out sprint 

Here is a little reference for paces
RS= 5.5-6.0
PS= 6.5-7.5
SS= 8.5+ (depending on timing)

Run hard,

XoXo ML 

Running Program {one}

Hello Monday!!! I had a great weekend packed full of Pilates training (3 days straight for 5 hours!)  I could not wait for Monday to come along.  Yes I just said that.  I was craving cardio!  There are the days when I dread running, then there are days that I can’t wait to hit the road or treadmill {depending on weather}.

Logging hours a week on the treadmill or elliptical is not always the best way to acquire that longer lean body.  And sometimes we simply do not have 45 minutes to spend at the gym so I decided to share this fat blasting cardio workout.  Inspirations for these workouts are from Orange Theory Newport beach.  One of the best 60 minute workout classes.  Find a studio Here.

Many times people, women especially, have not found the workout for their body type and continue to do the same routine over and over again not attaining the results they would like.  That sounds a lot like the definition of insanity, which, is how we start to feel when no results are seen.  Follow this cardio plan 3-4 times a week (or more). I promise you will not get bored and you will feel more energized, but be ready to sweat!

* Check back every week or so for a new routine. 

*Work out is done on the treadmill but can be done on the elliptical.

*A heart rate monitor is recommended find them here Here Polar is known to be the best.  It comes in Pink!!

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: ONE

3-5 minute warm up (RS)

1 min- PS

1 min- RS

2 min- PS

1 min- RS

1 min- SS

1 min- RS

add 7.0 incline

1 min- PS

1 min- RS

down to 6.0 incline

2 min- PS

1 min- RS

down to 5.0 incline

2 min- PS

1 min- RS

down to 1.0

2 min- SS all out sprint – this will feel great after the hills

Recover work out complete

Let us know how you feel.

XoXo ML