HIIT Me Baby, One More Time

Thanks for the title inspo, B. Spears.

I was short on time last night, but knew that if I didn't get a little bit of sweat on I'd regret it later. As always. My key for a good quality workout but not much time = HIIT!  HIIT = High Intensity Interval Training.  It involves alternating short periods of intense anaerobic activity with slower, less intense periods of recovery.  It can be applied to many types of exercises such as biking, running, rowing, jump-roping, and even plyometric exercises.

What I like most about HIIT is that it's quick and efficient.  Studies also show that you burn more fat doing HIIT because of those quick bursts of exertion, so that's also a plus in my book.  Let's face it, running on the treadmill can be boringgggg.  With this workout you're constantly changing up the speeds and working so hard that you don't have time to get bored...the perfect recipe for treadmill success!  Speed workouts have always been a killer for me, but running faster is definitely something I need to do more of if I want to get better and faster in the long run. Get it? the long run? What a concept.  Hopefully I'll start incorporating a little speed more often.

Here's the workout I did for me HIIT session:

Not counting the 5 minute walk at the end, I covered 2.3 miles in 20 minutes.  Not too shabby for me.

Followed up my run with some chest/tricep strength training. 

Recovered with a chocolate protein shake and then a beer or two. Hey, it was Friday night ;)

What's your favorite HIIT workout?

What's your favorite way to recover?

Running Skirt Convert and Less "Girly" Things

Something is going on here in SoCal with the humidity and I am just not having it. Neither is my hair. Ugh. Despite the humidity (still going strong at 6pm), I told myself a run outside would be worth it and I'd feel great after. I did...even if I was 10x more sweaty than usual. The run overall went well though and I feel so much faster outside than on the treadmill; definite confident boost.

I had a "first" on this run too. A while back I bought a Nike running skirt at Marshall's on a whim, but I had yet to wear it because I wasn't sure how I really felt about running skirts in general. Well, let's just say I'm a fan! This skirt didn't ride up, kept me cool, has a key pocket, and is more fun than plain old capris or shorts. Consider me a convert! I may have to go buy another one...

 

In order to redeem myself from sounding over-the-top girly and talking about skirts, I will share with you this:

Fantasy Football draft went down tonight. Our league is Dirty Randy's Jabronies a la The League and my team name is Victorious Secret. I am the only girl in the league, but I'm pretty excited to beat some boys ;) Bring on the football season! ...but also keep your fingers crossed that the Dodgers make the playoffs cause baseball ain't over yet!

Walking and Running on Emotions

The past week my emotions have been all over the place. I received some bad news last Monday and it has since thrown me for a loop. I allowed myself some time to be sad and angry. I allowed myself to sit inside to eat Thai food and ice cream and watch nothing but the Olympics (okay, I'm still watching nothing but the Olympics...). After three or four days of feeling depressed and sorry for myself, I made my sorry self get up and do something as simple as take a walk outside. I still wasn't in the mood to actually run or workout, but just being outside in the sunshine definitely brightened my mood and made me feel a little better.

Today, I finally got my act together and went for a run. I'm starting to get back on track emotionally and I knew that a nice run would only make me feel even better. Plus, the views on this run are to die for.

Life still isn't perfect and things are still a little messy, but I just need to remind myself how good it feels to get out there and run and provide a temporary escape.

The Most Beautiful Run...

...was also the hardest!!!

My coworker convinced me to go on a run with him. He said it was 6 miles, along Torrey Pines and Black's Beach. The first 2.5 miles were part paved road and part trail that led down hill to the beach. What my coworker failed to mention was how long we were going to have to run in the actual beach for...Yeah, it was about 2 miles. For a girl that never runs on the sand/beach, that part was killer. The sand literally zapped me of all my energy. I had to stop and stretch out my calves on a rock because there was major crampage. I managed to survive the sand and beach, but then there was what seemed like a million stairs that led back UP the cliffs. Oye. You're practically for forced to walk these stairs, but even that hurt. I hobbled up and made it to the top, still having another 1.5ish miles to run to the finish. I let myself stop and stretch because my legs were sooo tight I thought they might snap. That 5-10 minutes of stretching was the best thing I could have done because now that I was back on the pavement I was able to power it to the end at a pretty decent pace. What kept me going this whole run, even when I wanted to give up, were the amazzzing views. Cliffs, beach, and blue skies, what more could you ask for?  As hard as it was, I may have to go back there.

Lesson learned: don't underestimate how hard it can be to run on a surface you're unfamiliar with.

Workout Inspiration

Sometimes the hardest part of a workout, for me, is just getting started.  Whether it be getting out of bed in the morning for an early morning class or finding the energy and strength to get moving after a day of work, the first step seems to be hardest.   I have to constantly remind myself how much better I'll feel afterwards and, to be honest, I usually feel at my best when I'm sweating up a storm.

Here are some pictures that inspire me an get me motivated to get my workout done.

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This weeks workouts:

Monday: rest

Tuesday: 5 mile run

Wednesday: Spin class

Thurday: Speed work out 6x400s (planned)

Friday: Easy 3 miles (planned)

Saturday: BodyPump (new release!) + run (planned)

Sunday: Longer run...7 miles? (planned)

Hey Runner Girl

Let's add a new website to the list of the ones I frequent:  HeyRunnerGirl.

This tumblr page combines two things I adore- Ryan Gosling and running.

And there are puns. Make that three things I love and adore.

Here are a few of my favorites

You're welcome.  Good luck getting any work done today.

Getting Back Into the Groove

After what has felt like weeks of just okay workouts here and there, I've finally started to settle back into a routine.  A routine I think I can stick with.  I work better and am more dedicated when I have a goal in mind.

New goal: AFC Half Marathon, August 19th.  aka Jen attempts sub 2 half after a [somewhat disappointing] 2:02:19 first ever half.

Okay, so the somewhat disappointing is a lie.  I was proud just to do it, but now I'm ready to kick some half marathon ass.

This weeks workouts have included:

Monday:  Jillian's Ripped in 30.  A little pre BBQ/pool party workout
Tuesday:  1.5 mile warm up + BodyPump.  Yup, I'm continuing my strength training journey and it's kicking my ass in the best way possible.  Can't wait to see the results!
Wednesday:  "speed work out" 1 mile warm up, 5 x 400s @ 8 min/mi pace, and 1 mile cool down.  Since when is 8 min/mi considered speedy?  Well my legs sure can feel it...I guess that's what happens when you don't do "speed" work for 2.5 months.  Time to step up my game!
Thursday:  A 3-miler that I tried to talk myself out of.  But, once I got outside I remembered why I love running.  (3 miles, 27:44; 9:14 min/mi avg)

 

I think the beauty of San Diego is a gift from the running gods.

a little post-run sweat 

 

Friday: Jillian's Ripped in 30.  Not too taxing, considering it my 'rest'.

Hoping to get in 3 miles tomorrow and maybe another BodyPump class.  I leave Saturday afternoon to go camping with some Kickball friends and will be back Sunday evening.  5 miler when I get back Sunday orrrr pushing that to Monday depending on how much beer I drink tired I am after camping.

Are you a strength training machine or a cardio fiend?

I loveeee my cardio, but I know strength training will get me more toned and make me faster in the long run. Hehe, oh puns.  Doing my best to keep up with my Ripped in 30 and BodyPump routine.

So Cal Color Run Review

On April 22nd, 4/5ths of my old roommate crew (Jessie, Shannon, Tori, and I) reunited for a unique type of 5K- the color run!  The So Cal Color Run was held at the Great Park in Irvine, CA.  They have color runs all over the U.S., so check out the website (http://thecolorrun.com/locations/) to see if it's coming to a location near you.

Team, Sorry We're SLO

(Get it?  We went to school at Cal Poly SLO!  So clever...)

The bib/packet pick-up was held on the Friday and Saturday before the race at RoadRunner Sports and could also be done on-site, the day of the race.  We went Saturday and it was super easy and convenient.  We walked away with a gel or two, a color run t-shirt, and our powder for the race.  The powder comes in a few different colors (pink, green, yellow, blue, purple, orange) and is what is thrown at you and in the air during the run.  According to the website, the powder is essentially food-grade cornstarch and is 100% safe and natural.

The one rule of the race...wear a white t-shirt!  Why?  At each kilometer there is a "color-zone" where a designated color is thrown at the runners by color-run volunteers.  Each color-zone is a different color, so by the end of the run you should be multi-colored.  If you run close to the sides of the path it is designated a "high-color zone" as opposed to running in the middle is a "low-color zone".  Although the colored powder is safe, wearing glasses definitely come in handy and maybe even a bandana over you mouth or nose when running through the color if you have a hard time breathing.  At the end of the race there is a color festival where you are encouraged to use the powder you received (if you haven't wasted it all in the race) and join all the finishers in throwing it in the air or at one another. 

The color runs are "fun runs" and are not timed races.   They tend to start in waves that take off every 5-10 minutes to eliminate congestion, but we were not assigned to a specific wave; just show up and jump into one of them!  It's very low key, but that's not to say it's unorganized...just a lot different than a timed race.  We definitely enjoyed our run, from the pre-race shirt decorating, the run itself, to the festival at the end (which included dancing)!  There were even some post-race vendors for food and drinks, including a slurpee truck :)

Instead of posting a ton of pictures, I'll let you check out what the color run was like from the video I created as a tribute to our race!  Enjoy!

Lesson learned: fun runs are just that...fun!

It's coming to San Diego in November and I am SOOOO excited to do it again!

P.S. The color comes off skin fairly easily, but I did have some pink in my hair for a day or two after. I wouldn't suggest wearing your nicest running clothes, but the color will mostly come out.

San Diego Half Marathon Review

Three days later and I still have the feelings of a great accomplishment...my very first half marathon!

The expo was Saturday at Petco Park and we got to pick up our bibs, shirt, and swag bag.  There were quite a bit of people there, but everything ran smoothly and all the volunteers were super nice.  I also enjoyed walking around, trying samples and looking at the different vendors.  I even bought myself a Halo Headband to keep the sweat off my face and keep my hair back.  I have extreme difficulty with headbands staying on, even if they claim to be "no-slip", but this worked like a charm.  After expo-ing it up our only other plans were dinner at Souplantation because salad bar + soup + bread + pasta + dessert = happy Jen.  I was getting pretty nervous/excited, but tried to get to bed early for the big day.

Andi and I woke up at 5AM, but because the race fell on daylights savings time it was really 4AM...ugh!  We were out the door by 6AM and took our little stroll to the corral areas.  The gear check also happened to be right near our wave, so that was a bonus.  Only downfall is that the bathroom line were pretty long, but I had gone twice before I left home (more on this later...).

We started right on time.  I had my Garmin on and planned on going out a little bit faster than goal pace because I knew there was a pretty long hill around mile 9 and hills are not my strongest point.  I was feeling great and keeping pace, or a little under, until miles 8, 9, 10 aka the uphill portion.  My body started to fade a little-- I choked down a shot blok at mile 8, but couldn't handle any more than that.  I grabbed a water at about every other station and I grabbed Ultima once (at mile 6 I think).  They say to leave it all out there on the course, you know blood, sweat, tears...and let's just say I did, even a little pee (TMI?).  It happens, I literally couldn't help it and there were no bathrooms around.  Just don't start calling me Jen "peepeepants" Jones.  I was actually able to recover and pick it back up on the downhill portion to the finish, but I knew my "goal time" was slightly out of reach, but I still gave it my all.  Looking back on it, the whole race seems kind of like a blur. 

I know going into my first half, my only serious goal should have been to finish and to try my hardest.  I accomplished both of those things.  However, I also really felt I would be capable of running a sub-2 half...maybe I could have if it wasn't for a certain problem...  I know that I can!  I ended up finishing 2:02:19 (Andi got 2:01 and change, like a beast...we both really wanted that sub-2!). I guess this just means I'll have to sign up for another!

2:02:19

Overall: 2005/5485

Women: 802/3128 

Age Group (F 25-29): 160/632

The course itself was wonderful, starting off right next to Petco Park, running through downtown and by the harbor and into Point Loma. The hill portion happened to be in the less visually stimulating area... But once over the hill, it was into Hillcrest, past Balboa park, back into downtown, and a sweet finish inside the stadium!  For their inaugural half marathon event, I think it was run really well and it was extremely organized.  There was great volunteers and course support. 

We were welcomed by a large cheering crowd and recieved our medals.  I saw Shaun and my friend Nikki, and felt like it was all worth it! I picked up some refueling food, banana, orange, popchips, coconut water, and stole a chocolate milk for Shaun (sadly, no dairy for me and they didn't have my beloved chocolate coconut water).  The nice thing about ending at a stadium is there were plenty of restrooms to cleanup and change.  Our gear was ready as we walked up to the table...seriously, so organized!  They were also having a Celebrate San Diego event so we were treated to a free Lifehouse concert after.  The main reason I stayed though was the stadium food, because a pretzel and beer are legit refueling foods in my book.  Made it home and alternated between the floor and couch for the rest of the day whilst watching tv and movies.

My legs are finally returning to normal.  Walking up and down stairs in the lab the past two days has been not so fun.  In all, I'm totally pumped and proud of myself.  Good news is that it didn't scare me off too much and I do want to do another :)   I got a lot out of this experience and learned a lot too; for instance, I need to use the restroom right before, incorporate more hill training, and I'm capable of running faster than I think I am.  I'm not afraid to push myself or my body and it's such a rewarding experience when you push it to the limits.  This "first half marathon" has been quite the rewarding experience and it's safe to say, I got the bug!

Also, I should learn to be more photogenic in pictures! I swear I actually waved and smiled at those cameras...where are those pictures?! Ugh.  Andi on the other hand is extremely photogenic...that girl!

Looking into my next one already!  Maybe RnR San Diego in June? Or my hometown, Simi Valley half?  Hmm...decisions!

I did it!

I've successfully completed my first half marathon! All that hard work and training has paid off! Already doing research for the next one :)

Full update soon!

Sunday Crafts: Melted Crayon Art

Preview:

I absolutely LOVE Sundays.  Why so?  Well, for one, I don't have to go into lab (most of the time) to check on my cells and it's usually my day of relaxation.  Recently, my only obligations seem to be my morning long run.  I fueled up with pb toast and bananas and headed out for a 12-miler on what just happened to be a gorgeous day in San Diego.  It actually got into the 80s today, but luckily I finished by run when it was only in the low 70s.  Warm, but beautiful.  I was also feeling good because this was my last long run before the half marathon next weekend!  I scoped out a majority of the course and besides a gradual hill from mile 8-10, the rest of the course is flat and the last 2+ miles are downhill!  (today's run, 12 miles: 9:56 min/mi 1:59:14; took it pretty easy, but legs feeling refreshed)

View on my run, via Instagram

Onto the important things!  Sundays are also great because I have time to do things I normally don't: CRAFTS.  If you're currently breathing and especially if you're a girl then, more likely than not, you've heard of Pinterest.  A lot of my crafting inspiration comes from Pinterest and one of my favorite finds is melted crayon art.  My favorite ones I've seen are one using blues and grays to look like rain and another using greens and yellows to look like grass and then with flowers added for embellishments.  There are many other ideas and color schemes, but I chose to replicate those ones.

Supplies:
2 boxes 64-count Crayola crayons
2 canvases (I used 11 x 17)
Hot glue gun
Hairdryer
Newspaper or something to cover floor/wall
Black marker/paint
Floral embellishments

Directions:

• Get your supplies together

 

• Choose your colors and set them up in your chosen pattern.  Optional:  Stencil on a picture you like with permanent marker or paint.

• Use hot glue gun to glue down crayons.  My personal preference is having all the crayons symmetrical with the "crayola" side showing.

• Let crayons dry for ~20 min. to make sure they're firmly glued to the canvas.  In the meantime, grab your favorite beverage and drink up!

 

White wine for me on a nice sunny day.  You can bet I bought the wine purely for the name and label

• Set canvases up against a wall with something covering the floors and wall in case wax spashes.
• If you drew or painted something on the canvas, make sure to cover it with masking tape.
• Plug in hairdryer and put on high setting.  Crayons may begin to melt at different rates and you may want to focus the heat on certain area more than others.  Play around with the settings and movement of the hairdryer to get the crayons to melt the way you want it to.  It may not be perfect, but that's the beauty of this art.
  
  
  
• I let the crayon melt further down the canvas on the "rain" one and made the crayons melt together more.  I wanted the "grass" one to look more individual, like stems, and still have room to put flowers.
• Turn the "grass" canvas over and apply flower embellishments
  
  
  
  Overall it can be a little time consuming, but it's the perfect craft for a free day.  Can't wait to hang them up!