A Wonderful Workout And Christmas Song!!!

Sometimes you just get so incredibly shredded that you want to share your awesome workout with everyone.  Today I did a killer shoulder workout, I kind of LOVE working my shoulders.  This picture shows you just how shredded I really am, I hide it well.

I BE HUGE ;)

Here is the workout:

30 Squats with alternating shoulder presses

(holding 20 lb DB's with palms facing each other held just above your shoulders, squat and while you are coming up do a single arm shoulder press, squat and switch sides, repeat 30 times)

15 Seated Military presses

(I used a shoulder pulley machine at the gym 30 lbs, if using DB's I usually use 20's)

15 Side delt raises using resistance bands.

15 Hammer style(palms facing each other) front delt raises

(I used 12 lb DB's, start with weights by your side and raise them up to about eye level)

15 Bent over rear delt pulls

(With soft knees bend over keeping your back straight, if that makes sense, grab a 40 lb barbell a little wider than your shoulders and pull up towards your chest.  You want to work your rear delts so keep your elbows wide and in-line with your shoulders.

15 Upright row to press using 40 lb barbell

I'm not doing a very good job at describing these things so just google it :) you're welcome!

I guess this is why I don't post workouts very often, they're too hard to describe.

I gave the weights I used as an example, we are all different.  I'm sure plenty of you are laughing at the weights I used but it was hard for me so lay off...I kid!!

After this shoulder workout I went into the Cardio Cinema room and did a 9 mile progression run.  I started at 7 mph and for the first mile I bumped it up .1 mph every .25 mile.  Mile 2 was 7.4 and I bumped it up .1 every mile ending at 8 or 8.1 mph.  I cooled down the last .50 mile.  I'm still trying to regain my speed since my ding dang injury this summer, so by the end this was hard for me.

If you're looking for something for the runner in your life, it can be you, Aspaeris is having a big sale from 12/11-12/24.  You can get 40% off everything using promo code MERRY at Aspaerispivotshorts.com

I did a review of the Aspaeris Pivot Short HERE!!  I wear them mostly to recover in and I love them.  

Lastly, I have to share a Christmas song that I am in LOVE with.  It makes me cry a little bit and I like to run to it, enjoy!!

LOVE IT!!!

A Special Deal For You!!

I said that if I heard of a promo code for Aspaeris compression shorts that I would share it and I am a woman who keeps my word...most of the time.  So here you go, use the code word SPRING and get 40% off at Aspaerispivotshorts.com !!  Yahoo for compression.

Speaking of Aspaeris Pivot Shorts, it just so happened that I wore mine this morning for my 5 X mile repeats.  They really do help you to keep good running form :)  Now I need to wash them up right quick so I can wear them later on to recover in, or better yet I should use that fancy code and order me some more!

I am SUPER excited about an upcoming race that I am pacing, it's the Dino Half in Vernal, UT.  What's in Vernal Utah you might ask?!?  Well, apparently a beautiful canyon and DINOSAURS of course.  I wanted to do this race last year but wasn't able to, so I am really looking forward to it this year. 

Borrowed from Dino's FB page!

Here is what the medal will look like.  I'm going to have to fight Kobe off of this one.

I believe there is a kids race as well.

I happen to have a promo code for this as well.  Use promo code Dino5 and receive $5 off!  Go to Dino Half.com  I would love to have some fun friends there to pace :)

Jorge also worked out a deal for everyone to go to the Dinosaur museum after the race for only $3 per person, just use promo code "RYRpacers" for the special rate.

It's sure to be a party so come on out to Vernal for a weekend of fun!

Just watch for stray dino's running about the city, they might get ya'!



I'm a FAN!

This morning I headed out for my second 20 miler of this training cycle with Holly, Josh, Joanna, Dr. Lloyd and about 3287 other runners.  We truly missed having Pam with us, she is injured right now :*( I HATE INJURIES!!!!

I decided that after my last 20 miler, which was pretty miserable, that I would do everything possible to set myself up for a good run.  I carbo loaded like it was my job!

These little beauties do a fine job of properly loading a runner!

I ate 2 chocolate donuts cause if 1 is good then heck have 2!  I have 2 kids and that worked out good, I have 2...shoes, that's all I could think of.  I ate one for each of my running legs or something like that!

Jake took me on a hot date to Malawi's for some pizza, I think I was pretty well loaded with the carbs :)

I have decided that I am a real fan of running in my Pro Compression socks.  I have run in them here and there but this past week I wore them for 3 of my runs, I think I need a few more so I can wear them every.day!

I didn't wear just any ol' Pro Compression, no I busted out these..

Seems how I didn't do a Shamrock Shuffle ;) or the LA Marathon, I decided to wear my "lucky" socks today!  They did their job wonderfully!

Here is our attempt at getting a jumping photo...#FAIL!

Holly and I did the P90X stretch DVD and I took The Stick to myself right before bed and then slathered BioFreeze all over my legs.

The run was GREAT!!!  The first 10 miles were a challenge as we were running up Provo Canyon, although it's not as steep as Hobble Creek Canyon so that was a relief.

We saw a million runners, walkers, bikers and army guys.  Holly and I thought we were going to be flashed by 2 army dudes...FREAKS!  They were being highly suspicious so I made sure not to look at them, it was quite scary.  Holly said one of them was looking at us real creepy like, yikes!

Coming back down the canyon felt awesome!  I felt like I could have run a marathon today, it was really good.

The hardest part of today's run was the 12 minute ICE BATH that I forced myself to take.  It is so hard to get into an ice bath but I really do notice a difference when I take them.  I showered up, put on a fresh pair of Pro Compression socks and stuffed myself into my "sausage shorts" aka Aspaeris Pivot Shorts.

These shorts are AWESOME!!  Aspaeris is sponsoring Run Your Race Pacers and sent Holly and I a pair to try out.  I have run in them a few times and absolutely love them, the only down side to running in them is that then I can't recover in them.  I don't love being swassy all day, unfortunately.  I LOVE wearing them for recovery and wear them nearly every day.  Needless to say I am wearing them out right quick.  I only wash them if I sweat in them or once a week.  I figure I'm not getting them dirty so I may as well not wash them to death too quickly.

They are really tight which is how they should be but I do feel like I have sausage legs when I wear them.  NO ONE will ever see me in them alone again.  When I first got them I put them on and showed my family.  They gave me some pretty horrible looks and Kenna said "Nice butt MOM!"  They are not flattering at all but it's all good.

They are best worn under things!

Kenna and I got a little silly on my "photo shoot"...kiss it Whoville ;)

 And last but not least I try to imitate the Monican, she's hilarious!

That's Monica's running pose and without even thinking about it I did it, we should be friends :)

I'm sooo a fan of Aspaeris!  Pro Compression and Aspaeris should get together and have a baby, not sure where that one came from but let's just go with it okay?!?

If you haven't tried compression before then I feel sorry for you already, it's pretty much the bomb.diggity!

I think I will be living in my compression gear for the next 2 and a half months.  Here is a glance at some races I will be doing.

April 20th Salt Lake City Half Marathon

May 4th Dino Half Marathon

May 18th Ogden Marathon

June 2nd San Diego Rock 'N Roll Marathon

June 21st ULTRA RAGNAR Wasatch Back

That's a lot of running...I hope I survive.

Sooooo #keepittight!!  I believe you can use promo code BLG13 for 40% off and free shipping on all Pro Compression Marathon socks!

If I hear of an awesome promo code for Aspaeris I will be sure to share, cause you NEED some!