3 Hour Hike, Double Lift, Cardio in NC

Sunday - Princeton Hiking Trails 3 Hours

I bought a hiking book from the Small World Cafe on Nassau street. It's 16 local hikes in and around the Princeton area. I told myself I would do all 16 before the end of the summer. I had to start somewhere and my friend picked hike #7. I'm all about it and have my hiking sandals on and ready roll. I failed to realize that we've practically had a flood with the amount of rain we've been getting and the trails would be muddy. It didn't matter I was going for this hike. The book said it would only take an hour to do the trail. It's only 2.5 miles. I'm thinking it's really going to take us an hour. Well, in getting lost and the mud slides it took us 3 hours! In getting lost we saw many animals.. packs of deer, foxes, frogs, a bunny, and a hawk.

I definately want to walk through this area again in a dryer situation.

Monday - Lift w/ Sis and Dude 1.

Sis calls and asks if she can come in to workout. Sure why not? I wanted to get away from looking at the GRE!

We can only get lowerbody in before she needs to leave.

Leg Press - 245+Sis x 8
Leg Curl 95 x 10
SL Bridging x 10
Step-ups 30 x 8
Pilates Side Series x 10


Upperbody w/ Dude 1

DB Bench 45 x 10
Row 90 x 10
DB Incline 35 x 10
Pulldown 80 x 7
DB Shoulder Press 30 x 10
N-O Chins x 8
TRX Rear Delt w/ Ext Rotation x 10
Band Internal Rotation x 10

Alt Bent Knee V-up x 20
Russian Twist x 20
Sky Touches x 20
4 Point Supermans x 20


Wednesday - Durham, NC Cardio at Fitness World

Did my friend really pay 10 bucks for me to run 2 miles and eliptical for 20 minutes?

Yes and the 2 mile run was at 8 minute pace. I would of went for 3 but I had to pee. :)
Then, I came back and did the eliptical for 20 minutes.

3.25 Mile Run w/ Pond

8:00 am - 3.25 Mile Run w/ Pond

Somehow my best friend and I manage to never see each other when trying to meet up between our parents houses. This has been going on for years! When we were younger we managed to pass each other in the street, knock on the other one's house and be told by the other's parent that they were at your house!

We came close to pulling that off again this morning. You would think with technology that we'd be better but when I go for a run with someone, I rarely take my iphone. So I sent her a text and walked towards her mom's house. The next thing I know I hear someone yelling my name. She was like I saw you coming down my street and I was heading towards you. (To be honest, I never saw her until she called my name.) The next thing she knew she didn't see me. Then she was like she can't be behind the van. Yet, there I was, right behind the white van.

Somethings never change :)

Jog + Slow Mountain Bike

Wednesday

5:30 pm -Jog

Dude 1 and I jogged the tow path in Lambertville. Very pretty.

Friday

6 pm- 9 Mile Route on my sister's Moutain Bike

My dad and I had a guest for our 9 mile bike ride - Dude 1. My dad wanted to put Dude 1 on my sisters mountain bike (the slowest bike we have). I said bad idea and that I would take it to even the playing field out. Well, it sort of evened the playing field but Dude 1 was still trying to keep up. Not bad for Dude 1's first week back. He's trying to be in shape for the shore house at the end of August. :)

BTW - Dude 1 is just a friend.

Just a little cardio

Biked back into town for lunch with a friend - 3.5 miles

Stepper 10 Minutes Level 10 Fat Burner
Bike 15 Minutes Level 11 Random

Core -
Alt Bent Knee V-up x 20
Russian Twist 10 lbs x 20
Sky Touches 10 lbs x 20

Bike back home - 3 miles

Wedding Weekend

Friday Morning 8 am- 9 Mile Bike Ride w/ Dad

I woke up early to start the day off right with my dad. I knew it was going to be a long day with all the rehearsal stuff for my sister's wedding. So it was raining right before I arrived home and I was thinking my dad would just want to head to the gym instead of riding. I was wrong. I had a nice skunk line right down my back from my bike. My dad was definately kicking my butt. The run and lift the day before made me feel slower. Who knows if I really was because my dad added a bit of air to his tires.

The bike ride had to be pretty quick too because of the events my sister had for us.

After the bike ride my dad and I put the alcohol in my mom's caravan to be taken to the reception.

I took a shower and hopped in the car with my sister to check out the wedding flowers. They were beautiful gerber daisies. We then went to Staples to make copies. Lunch at Chipotle! Love it :) We went to drop off the gift bags for people staying at the hotel.

Then my sister drops me off at home. I drop off our dresses at the church. I pick up some stuff for mimosa's for tomorrow's make-up and hair appointment. I even pick up balloons to help tag the street for the reception.

I come home thinking now's the time for my mom and me to get our nails done. I was wrong. She was making a gazillion egg rolls. Then, I figured I should clean my car if people are going to be in it. I vacuum and then wash it. I have not washed my car since I've owned it. I've had it for a year now. Man was that thing dirty and it took forever to clean! Finally, we get to the nail place for a mani/pedi.

This was the first time in my mom's life that she got a mani/pedi. She said it was alright. I wish she would love it then I would have something to get her for the holidays.

Rehearsal dinner was awesome! Just ask me for the details of the Rutgers Vault books :)

Saturday Morning - 6:30 am Swim

I get up at 6:30 am at the hotel to take a dip in the pool with my cousin. We had no idea what a long day we were in for. Our hair and make-up appointment was at 9 am. All the ladies looked awesome! My mom's first hair and make-up appointment. She looked beautiful especially when she had that full smile.

7 pm - Dancing until 10:30 pm

Reception was full of dancing. I did not leave the dance floor at any point. I even caught the bouquet for the 3rd time this year. Height does have its advantages at times. :)

Monday 4:00 pm - 40 Minute Run + Lift

Lift

Core
- TRX Alt Knees to Chest x 20
- Bent Knee Reverse Trunk Rot x 20
- Cross Over Crunch x 15 ea
- Supermans x 20
- Alt Bent Knee V-up x 20
- Russian Twist x 20
- Sit-up x 15

Leg Press - 245 + Heather on the Negative x 8
Glute Ham x 10
Gorilla Walk + Squat x 20
SL Bridging x 10

SB DB Bench 45 x 10
N-O Push-ups x 8
Pulldown 70 x 10
TRX Rear Delt w/ Ext Rot x 10
Incline 35 x 10
SB Push-ups x 10
SA DB Row 35 x 10
TRX Single Arm Row x 8
Standing 3 Way Shoulder x 10

3.5 Mile Run + Lift

4:20 pm - 3.5 Mile Run

Ran with one of my former coaches from Rutgers.

5:00 pm - Lift

FWD Lunge + Squat 25 lbs plate x 2 lengths of 6 racks
Leg Curl 105 lbs x 10
Back Extension 1 x 10
Assisted SL Squat 1 x 8
Pilates Side Series 1 x 10

DB Bench 45 lbs x 10
Row 80 lbs x 10
DB Incline 32 lbs x 10
N-O Chins 1 x 8
DB Shoulder Press 30 lbs x 10
DB Bar Pull 25 lbs x 10
Shoulder Matrix 5 lbs x 7
3 Point Arm Raise 1 x 10

Core - 6 Count Abs x 15
Lowerbody Alt Supermans x 30

Lift w/ Change

Tuesday at 5:30 pm - Lift

RW Lunge 20 lbs x 22
Leg Curl 100 lbs x 12
Back Extension 1 x 12
Lateral Lunge 25 lbs x 22
Glute Ham 1 x 12

DB Bench 35 lbs x 15
Pulldown 70 lbs x 15
Incline 30 lbs x 15
DB Bar Pull 22.5 lbs x 15
Shoulder Matrix 5 x 7
3 Point Arm Raise 1 x 10

Alt Bent Knee V-up 1 x 20
Russian Twist 1 x 20
Sky Touches 1 x 15
Bridging 1 x 10

I've been helping out one of my sisters co-workers/friends. He comes in once a week, usually with my sister and I take him through a workout. Today, I decided to go through with him. It was a great. He is finally pushing through the weights and not giving up on himself. It's really cool to watch someone begin to believe in themselves.

Swimming Date

7:00 pm Werblin Center Pool

I arrive early and am waiting for my date to arrive. He's a bit tardy but that's ok it was less than 10 minutes. I quickly change and am out on deck. I didn't know if he'd already jumped in or was still in the locker room. So, I jump in the deep end. We end up in the pool until 8:20. Every 25 yards we were stopping and talking. Going continuous is not his thing.

Over all good time. I would definately do another swim date.

Tennis Date

5:00 pm - Tennis Date

I like this guy already! For a first date he invites me to go play tennis. Really, something athletically related and not sitting down stuffing our faces? Wow, I'm in. Just my height and body type too! 6'5'' and slender.

His original suggestion was to go swimming. I'm like nice try buddy. You want to get a girl in the least amount of clothing possible and in a situation where she can't talk. Well, we're swimming tonight. So much for nice try.

Anyway, tennis yesterday was a bit rusty. We didn't even end up playing a real tennis game. We played a game that he made up by bouncing the ball on the ground on your side first and then getting it over the net. Then the person over the next has to bounce it on their side and then over the net. The goal was for it to stay inside the service boxes. He won 3-1. :( But I was actually a good sport about it. I really want to play again. I'll figure it out.

After a bit of tennis we ended up walking around all over campus having dessert for dinner. Bent Spoon sorbet and House of Cupcakes. YUMMIE :) Man, I am a fat kid at heart.

Wish me luck in the swimming. I can get around in the water but I'm not technically skilled.

Practice and Race

Friday evening - Rowing Practice Masters Mixed 8

This is the first time this boat has practiced as a team. There have been subs every practice, so the rhythm has not been consistent. It's the day before the race. The boat is still leaning to starboard. My friend (who I rowed with in college and asked me to be a sub) is having a hissy fit because the boat doesn't feel the same as when we were college. People are there just to have a good time. He's there to win. You just have to laugh throughout practice because the engine room (middle 4 of the boat) are all guys. They bitch the whole time! The girls bow pair and stern pair just sit there and are enjoying the scene. The coach (who's rowing in the boat) never has a plan. The coxswain is always asking, "So what do you guys want to do now?" It is the biggest shit show. On Monday I asked "Hey, what's the race plan?" No one knew. It was bizarre.

Saturday afternoon - Raced Masters Mixed 8

My friend (fellow rower) is all excited an anxious to race. He loves race day. He's erging to warm-up. He insists that I hop on the erg to get a few meters in. I'm like that's alright. We're only racing a 1000 meters.

Our race plan -
Start - half, half, 3/4, lengthen, full
High 20 - at 36
Settle 10 - at 33
500 meter mark - Power 10
750 meter mark - Increase the rating 2 beats and power it out

We won! We won by open water! We beat the 2nd place boat by 17 seconds.

Yet my friend (fellow rower) is still not happy. The boat was rushed, not set and we were spinning our wheels. Man nothing can make this guy happy.

Bossman's 25 Minute Lift

11:00 am - WE ONLY HAVE 25 MINUTES!

Sandbag Squat to Press 50 lbs x 10, 8, 6
paired w/
DB Prone Row 25 lbs x 10, 40 lbs x 8, 6
Laying MB Chest Toss x 15
TRX Leg Curl x 12
Band Rear Delt Yellow x 10
Band Rotation Yellow x 10
Band SB Crunch Yellow x 15
Band TB Extensions w/ Rotation Yellow x 12

Hover x 45 sec, 30 sec
paired w/
Hang x 45 sec, 30 sec

Lift, Emergency, Bike

10 am - Lift with the Bossman

FWD Lunge - 50 lb Sandbag length of 7 racks
Step-ups - 50 lbs Sandbag x 8
FWD Lunge - 50 lb Sandbag length of 7 racks
Box Lateral Lunge - 50 lb Sandbag x 8
Leg Curl - 45 x 10
SB Bridging - 1 x 10
SB Straight Hip Raises - 1 x 10

DB Bench - 45 lbs x 10
Hammer (old) Row - 50 x 10
DB Incline - 35 lbs x 10
Hammer Iso Pulldown - 70 lbs x 10
DB Shoulder Press - 30 lbs x 10
DB SA Row - 30 lbs x 10

Core
Flat back Alt Bicycles x 40
Reverse Crunch x 20
Crunches x 20
Leg Only Alt Supermans x 40

Flat back Alt Bicycles x 30
Reverse Crunch x 15
Crunches x 15
Leg Only Alt Supermans x 30

11:00 am - Call from Emergency Services
Gunman on Campus- stay indoors

I call my mom to tell her that I'm ok, just incase the gunman made the news. She asks "what's a gunman doing on campus?" I'm like I don't know but just wanted you to know that I'm ok. Then I start texting people I know around campus to make sure they're on lockdown. I'm definately a communicator and not one to just sit still.

Luckily all was good by noon.

Noon - All Clear

12:10 - At 10:36 a.m., a male with what appeared to be a handgun was reported near the vicinity of Dod Hall dormitory. There was no report of any threatening behavior or injuries. Public Safety responded immediately by issuing a campus alert instructing people to stay indoors, by patrolling and by limiting access to campus. The first report and a second tip led Borough police to four juveniles who were taken into custody near campus. The questioning revealed that the suspected handgun was a dark green plastic toy that could be confused with an actual weapon. The toy was retrieved near the Wawa on University Place.


5:00 pm - 9 Mile Bike Ride with Dad

Bike Ride and a Row

5:30 am - Biked to work (3 miles)

It was chilly and definately really early in the morning. Usually on my rides to work I see a bunch of people hopping on the train. Monday morning and it's me and the bike.

Noon - Biked home (3 miles)

The weather was warmer and work was very productive. You can get more done in 6 hours than in 12. :)

6:45 to 8:15 pm - Rowed in an 8

I caught two crabs and sat 2 seat rowing port. My footstretchers came out during the warm-up. My hands are all blistered up again. And I can't wait to row again :)

Better Late than Never!

Wednesday - 9 Mile Bike Ride with Dad

We decided to take the 9 mile route backwards. Not a bad idea considering we pretty much did that the last 12 mile bike ride. It looks like snow is floating in the air because of the weeds spreading it's seeds around us. There were people riding on both sides of the road. Some people going in the proper direction - with the flow of traffic - and those that were going against traffic.

At one point I told my dad to go ahead of me. I like it when he's in front of me so I can see that he's doing ok. He's going to be 59 in August and while that isn't that old, I still want to make sure nothing happens to him. The whole point of us biking is that he gets some cardio to keep him around longer.

Well, in the future I will be the one in front. We took a turn and he was on the wrong side of the road. He looked back to see where I was and I had already crossed. I'm screaming at him to WATCH OUT because a blue Camero was about to hit him.

It was one of the scariest moments of my life. I didn't have a cell phone on me. He wasn't wearing a helmet. It's my idea to go on bike rides. I'm completely freaked out. He doesn't know this because I ride up next to him saying "so the camero snuck up on you, huh?" He's like yeah I was looking back to see where you were and was trying to cross at the same time.

Note to self: Cell is a must when riding. Yell out when I'm crossing and always be aware!

Thursday: 2 half hour sessions on the stationary bike in the PVC.

I haven't been doing much running lately because of fat pad syndrome in the heel of my foot. It was a bit weird because on my birthday I was wearing flat hard dress shoes around the mall and all of a sudden I feel this pain in my heel. It was very localized in the center. Of course I start researching especially because it didn't go away and still hasn't gone away. It usually happens when your heel strikes something hard. You know you have it when you walk barefoot on hardwood floors or tiles and there's pain in the heel. It feels extremely better in sneakers and walking around in cushioned sandals.

Anyway, I decided I should kill two birds with one stone and bike and read. I was reading the international bestseller - The Energy Bus. It's 150 pages and I got through 50 pages in 30 minutes. I then went into the office and did some work. I knew I had to finish it and refused to sit in the office and just read so I went for another 30 minutes on the bike.

Bike 30 minutes level 11 random
Bike 30 minutes level 10 random

Friday night - Dancing

It's reunions here and it is crazy! It's like an outdoor club for 3 nights. I can't wait to dance some more tonight. :)

12 Mile Bike

9:00 am - Bike Ride around Mount Holly 12 miles

I went on a bike ride with my dad and ended up detouring to the model airplane flying field. We cut across the field from the street where my dad turns to me and says "Watch out for the poison ivy." I'm in flip flops and shorts, if I touch poison ivy, I'm toast. Luckily, I avoided it and am poison ivy free. (or so I think?)

Birthday Workout

7:30 pm - 3 Mile Run around Princeton

As I place my bag in my car about to head on a run, I see a co-worker who bailed on a run about 3 weeks ago. Some of you know me as Tina in the tall grass so you know what's about to happen. I was the sniper and got him. He's like we're going to run a 20 minute 5k. I'm thinking he has no idea and we'll be running a 30 minute - 3 miler.

He kept saying I was killing him and he was going to die. While I may be a sniper, I'm not out to kill anyone. He ran (well jogged) the whole thing and should be proud of what he accomplished for the day.

Oh it's Official.. I'm in my late 20's. Welcome the world of 28!

I woke up this morning to many text and facebook love. It feels good that people take the time to celebrate your birth. I am truely grateful to have so many wonderful people in my life from Paris to California to Thailand to Seattle to Jersey! It's like the world gave me a huge hug. :)

7:30 am - Bike to work (3 miles)
7:55 am - Lift

Warm-up

Leg Press - 235 x 10
Prone Leg Curl 95 x 10
MB SL Bridging 1 x 10

Leg Press - 235 x 12
Prone Leg Curl 95 x 12
Back Extension 1 x 10

Leg Press - 235 x 12
Prone Leg Curl 95 x12
Reverse Hypers 1 x 10

Pilates Side Series 1 x 10

Pull-up 1 x 1
Pulldown 75 x 12
BB Bench 20 x 10*
SL N-O Push-ups 1 x 8
Row 90 x 10
TRX SA Row 1 x 10
MTS Incline 40 x 10
SB Push-ups 1 x 20

Reverse Crunch 1 x 20
Russian Twist 1 x 20
Sky Touches 1 x 20
4 Point Supermans 1 x 20

*I find it to be more efficient to write what's on one side of the bar rather than the whole weight. You might know this as 85 lbs but a rose by any other name is still a rose. So take that - 20 lbs!

Bike - Lift - I have to Bike back

7:20 am - Bike to work (3 miles)
7:45 am - Lift w/ the Bossman

Warm-up

BW Walking Lunges x 1 Minute
Red Band Lateral Deep Squat x 1 Minute
Towel Lateral Single Leg Squat x 1 Minute
SB Leg Curl x 1 Minute
(repeat circuit 2x)

Lateral Raise 1 x 10 - 7.5 lbs
Shoulder Press (Hammer MTS Iso) 1 x 10 - 50 lbs
MR Front Raise 1 x 10
TRX Rear Delt w/ External Rot 1 x 10
DB Bar Pull 1 x 10, 1 x 8 - 27.5 lbs
4 Point Arm Raise (IYTA) 1 x 10
Arm Haulers 1 x 30
BOSU Transfer Push-up 1 x 20
DB Incline 1 x 10 - 37.5 lbs
BOSU Negative Only Push-up 1 x 8

MB Reverse Crunch 1 x 30
Iso Abs (Prone/Side/Side/Bridge) x 45 seconds
Alt Bent Knee V-ups x 24
Sit up w/ Rotation x 24
Oblique Crunch x 15
4 Point Supermans x 20

3 Weeks until my sister's wedding!
Yesterday I didn't workout, instead I went to a fitting for my bridesmaid dress. The dress didn't fit quite like I remembered it and when taking off the dress, the zipper ripped. I guess that's what I get for wanting a nice back. So, now I have to go back to the place in a week and get fitted again.

I had a nice dinner at Outback afterwards as an early birthday gathering with my sister, cousin and soon to be brother in-law. I'm having left overs for brunch today. :)

Noon Hoops - Bike Ride Home

Noon- Noon Hoops (3 games to 7)

I was on a team that lost 3 in a row. :( We had 3 big guys (as in they should be in the post), 1 athletic guard and myself (who is not going in the post to get killed). After the 3rd loss I took myself out and had someone replace me. My team lost the 4th game. Then came the 5th game and my defense was on fire. It also helps that the other team was tired and I was fresh off the bench. I stole the ball 3 times on defense. I ran down the court and made a lay-up. You would think lay-ups would be easier but the momentum just throws you off. Anyway, the team finished with a WIN! :) whoo hoo!

4:00 pm - Bike Ride Home (3 miles)

Biking is so peaceful and everyday it seems to go by faster and faster. It's like oh wow, I'm already past the Papa Johns - the train station is here already?

6:00 pm - Past out until today (I must of been tired).

Seattle Day 3

9:00 am - Rowed in a Single

I'm not sure how long we were out there but I definately got to work on some mechanics and rip a few blisters. The plan is to figure out a way to get in a boat this summer. :)


This morning:

7:30 am - Biked to Princeton (3 Miles)

Maybe I should get a rack for the back of my bike? Well really, I should bring up my helmet from home. :/

Seattle Day 2 (Rowing, Kettlebells, Mechanical Bull)

9:30 am - Rowed in a double for 45 minutes on Lake Union

I have not rowed in a double in years! Imagine: 4 oars, two people, one boat. My catches were aggressive as if I was in an 8. My starboard and port puddles were like Nemo's fins in Finding Nemo. You know with one normal size fin (port) and one tiny poor baby, what happened to you sized fin (starboard). Damn the puddles! They tell you everything. Then of course with rowing you take the pain of blisters and them ripping and oozing out liquid just as the rhythm of the boat starts to flow.

Man, do I miss rowing. There's something about being up in the morning sun, connecting to the water and heartbeat of the boat that I just love.

Noon - Session 1 of Tilly's Kettlebell Training Class (1 hour)

Kettlebell training is another methodology to get people moving and growing. As teachers of life lessons, it's awesome to watch people grow mentally and physically from the different avenues we decide to use as our teaching platform. You've got to believe in what you're doing and sell it. Tilly is able to show her passion in teaching a wide variety of people through her classes.

One thing this experience has taught me is that someone is listening to your words of encouragement and to continue being posititive.

Midnight - Cowgirl Inc - Mechanical Bull

It's a new city, a time to do new things and broaden my horizons. I wait in line as girls and guys are tossed off this thing. I'm thinking to myself, why do I want to ride this thing? That question quickly passes as conversations start up with the people in line. One guy, I swear is going to puke all over the bull, another girl is here for her Bachelorette party (wedding June 6), and the guy running the bull tells me all he wants to do is go to the bathroom for a #2.

The bull runner hands me a glove and sets me up on the bull. Legs are in front, one hand is in the air, and the gloved hand is grasped underhand to a strap. The bull starts to move and I just close my eyes and tell myself to hold on. My body whips around in slow motion and soon another hand blister rips. My body is flung off the bull with my hand still attached to the strap. The ride is over. Next time, the bull is mine. :)

Seattle Day 1

7:30 am - Leg's with Tilly.

1 Minute Circuit x 3
BW Lunges
Spri Band Lateral Squat
Towel Slide Lateral Lunge
Deadlift-Hang Clean-Front Squat-Push Press-Front Squat

Duckwalk (didn't do it correctly)
Broad Jump Forwards
Broad Jump Backwards (who knew?)
Balance on One Foot Kick (30 seconds)