:::: CHEETAHS :::: tuesday, may 8

[trooper15]

Hello again dear cheetahs! I finished a sweat drenching speed workout taking my speed up to 8.5 mph but I feel pretty good and have no major soreness issues

SunnyD- I KNEW IT I KNEW IT I KNEW IT!!! How could they NOT love you?
Congratulations :7 :7 :7 :7 :7 :7 :7 :7 :7 :7 When do you start?

Carole- I'm recovering from my interval run and am tackling GWW after visiting here. B&G has got to be one of Cathe's best, don't you think?

Kristi- You're sounding in good spirits!!! If you want to run faster you have to run fast.... (duh) I love speed workouts but it is important to limit them to no more than once a week. For your goal to improve your speed and hill endurance for your next HM :7
you can accomplish this with only 3 runs a week, 4 would be better but 3 will definitely do the trick if you have one of each of the following... one speed/interval workout, one tempo or hill repeat,
one long run.
My speed ladder workout is as follows
5 minutes warm up jog
2 minutes 5.5-6.5 mph
2 minutes 6.0-7.0 mph
2 min 6.5-7.5 mph
recovery jog 1-2 minutes
2 min 6.0-7.0 mph
2 min 6.5-7.5mph
2 min 7.0-8.0 mph
recover jog 1-2 min
2 min 6.5-7.5mph
2 min 7.0-8.0mph
2 min 7.5-8.5 mph
recover jog 5 minutes
then you can stop or go on and repeat the ladder starting at the
highest and working your way back down.
You can get all sorts of terrific speed workouts/interval runs at
www.runnersworld.com.
Hill work can be a challenge when you live in the flatlands! If you have a TM with a good incline it'll help to use it but I would try to get to a hill even if you have to travel a little at least a couple of times a month. Also, if there is a nearby track/stadium
(like a high school or college) nearby you can use you can jog up the stadium stairs. Elliptical work is also great for shaping up those quads for hills, if you kick up that resistance level!}(
Holey Moley.... I think I gave you probably way more info than you wanted;-)

Christine- Don't be too impressed with my bout at 10mph.... I don't think I even held that for a minute!! I just love the names for your spinervals workouts!!! I think "have mercy" is my favorite!

Susan- "3 piggy opera"? That is just too cute!!!!! Does Mariah have a starring role? I'm sure she'll be great and you'll be ready with the video camera!!! the Chest BBC is probably my least favorite and I think most have the same opinion.

Gayle- I think that's pretty typical to have trouble with motivation after accomplishing a major goal like a challenging race. It hasn't been that long and I'm sure you'll be back in gear soon!!

Linda- It sounds to me like you definitely are in need of a change in routine to shake things up a bit. It's never a good idea to enter a race if your heart isn't in it.... do what feels right to you but I sure do hope you keep chatting with us!!!!!

Great job today Wendy!! YOu are becoming quite inspirational!!

Well, time to get moving again!!

ShellyC

 

[Mckmain]

Jackie...Yes, I did want to give the hammy a break by not running today. I have also avoided deadlifts unless I use a very light weight. Good workout. Glad you liked the iStretch, I need to try some others.

Susan..hope you have a nice lunch with friends. How exciting for Mariah! Let us know how that goes.

Gayle...I think we all go thru bouts of no motivation, you are recognizing it though and I bet you will be back on track in no time.

Linda..yes, it was awful when they found that girl. Nothing wrong with switching things around sometimes. Not running can give your body a needed break too...I should listen to my own advice!

Sunny...GREAT news!!! Just a job you wanted and more money....enjoy could nine, you deserved it.

Christine...I think Joey is too chatty near the end of that workout. I don;t much care for the standing abs either so I do something else. Was the power off allover or just your house? I wouldn't dream of running a trail with and iPod! "Have Mercy" sounds grueling...

Wendy...I think you made up for not doing ARX!! I did feel a bit of burn with B&G...then did the Power Circuits of BM2 along with some EXT time.

Shelly...yes, I think B&G is one of the best lower body workouts of Cathe's. I really enjoy both of the ab segments and the premixes are really good too...have fun with GWW.

I had fun with B&G, I did leg extensions instead of squats and reverse lunges instead of deadlifts 4x20 for both. Then a circuit alternating 5 min of my EXT then one Power Circuit segment of BM2, ended up about 47 min of cardio and lots of fun!

 

[andtckrtoo]

I’m back all of you lovely Cheetahs! I went home over lunch to discover that “Have Mercy” which was on my doorstep, is 120 minutes. Oh boy. I’ll just get up early and do as much as I can do! Oh boy….

Linda – Yeah, I’m getting a bit worried about DD18. She’s my step daughter so I can only do so much, but she’s been sleeping in a lot lately. Oh well. I was fine with P90X until I added running and that about killed me. I ended up dropping out of my half training when I should have re-evaluated my strength training. But lessons learned and I enjoyed P90X.

Wendy – you’re funny – doing abs twice! Good for you! And I do like Joey’s style and personality – he’s a little too pretty for me, but he’s definitely not tough to look at!

Susan – I’m not a big fan of the Chest and Abs of BBC either. I want to hurl my dumbbell through the tv and tell Rich to get on with it! But it is a good workout (besides the ab part). Hope you had a good lunch with friends.

Cathy – you’re making me laugh! Nah, I wanted to straighten the house a bit before the maids got there – not really clean. The maids stay for the same amount of time whether the house is cluttered or not, but if they have to pick up all the clutter, they clean less. So, that’s why I pick up. :+ And I think the weight work of P90X is the important part. The rest can be subbed pretty easily and is not as important. I think you’re doing fine. Just try to stick to the same TYPE of workout.

Kristi – you’re supposed to eat way too much on trips like that! Glad you enjoyed it!

Shelly – I read your interval workout and I just think you’re trying to kill us all off to get rid of the competition +). And I think Have Mercy is aptly named – it’s two hours of the toughest intervals from the first 9 Spinervals. (Okay, so Coach Troy is trying to kill me, not you!). I’m very afraid. *shakes in bike shoes*

Carole – oh yeah, the power was out throughout the neighborhood. We were all standing out in the streets in the dark (smart neighbors I have) chatting. It as weird. I LOVE your idea of alternating your EXY with BM2! What a great thing! MIGHT Have to try that one day!

Enjoy ladies!! I’m hoping for a nice quiet evening WITH lights tonight!

 

[jamarba]

Susan - Hope you enjoyed the vietamese. Good luck to Mariah. I know she will be so cute.

Kristi - Welcome back! Glad you had a great time. P90X is a hard rotation. I don't blame you for putting it off until you feel your body can handle it. I only do a week at a time of it now.

Gayle - Your body is probably crying for some extra rest. You were hitting the training pretty hard.

Linda - I did 9.0 for about 30 seconds with BBC. That was enough for me. My hamstrings couldn't take too much of that. As I said to Kristi, P90X is hard on the body. It wore me down after 8 weeks. I think you have a good plan.

Sunny - Congratulations on the new job! Sounds like the manager knew what he had in you. More $$$ never hurt either. You will be great!

Christine - For 90 minutes of pain, you need mercy. LOL!! I like deadlifts too but since doing BBC, they make my hamstrings so sore and it interferes with my running. Go figure. Glad you have lights tonight.

Wendy - I've done SSE ab work and really like it. It's short and to the point. I had some DOMS the next day. Enjoy yoga tomorrow.

Cathy - That's the tune "She's Like the Wind". Still can't remember who the artist is. You're doing good with the X. I don't think it's anything wrong with craving more variety. That's probably why we have so many workouts! LOL!!

Shelly - That speed ladder looks good and hard. I may have to give that one a try.

Carole - Nice mish mosh today.

I guess I must be the odd one here that likes the standing ab work in BBC. I get some nice DOMS from it. I don't care for all of the push ups but I attempt to do them all.

Have a good night everyone!

Jackie

 

[Fit_mommy]

Hey Jackie!

You are not alone. I LOVE the standing ab work that Joey does in BBC! I got some pretty intense DOMS from it the first time I did it too!}(

Okay, off to bed with me.

C everyone in the morning!