Coogans Race

Coogans Race

Saturday, December 28, 2013

Running Challenge Donesies

Hello fitties,
      for Christmas week I joined a running challenge created by one of the members of the National Black Marathoners Association @NBMA for Christmas called sleigh runner on the Nike running app. I decided to participate in the 12 mile challenge for the week of December 23rd - 29th. Surprisingly, I actually finished it this morning. With all of the training I have done for half marathons this year my enthusiasm towards races and long runs has been depleted. However, with this challenge I divided my runs into lovely short runs. I was challenged during all my runs and actually felt like my speed and stamina improved. Next week I will participate in a 15 mile challenge. I'm quite sure if I make it to scheduled +BlackGirlsRun  workouts I will be able to obliterate this challenge.
          Below are the workouts I performed on Friday and Saturday, enjoy :).


2 mile tempo treadmill run

Back, triceps and biceps
Lat pulldowns (4x10 going up in 10 lb increments, stared at 45)
Cable hammer curl  (3x10 going up in 5lb increments, started at 45lbs)
Cable curl (3x12 going up in 5lb increments, started at 45lbs)
Cable overhead triceps extension (3x10 @ 20 lbs)
Standing Cable Pullover (3x12 @ 45lbs)
Overhead press (3x12 @ 30lbs)
Bicep curls with bar (3x12 @ 30 lbs)
Bench Press(3x10 @ 65lbs)
Pullups (2x3) Yaasss!!!!!
Incline Barbell row (3x8 @ 45 lbs)
Single Arm Standing Rows  (2x12 @ 20 lbs)
Rope tricep pressdowns (3 x12 @ 30lbs)
Cleans (3x6 @50 lbs)

2.3 mile run
1.7 mile hill repeat (uphill sprint, downward very slow jog)

Friday, December 27, 2013

Holiday Workouts

Good morning my fitties,
      the holiday season has been filled with good food and workouts with my #blackgirlsrun family. I am off from work until January 2nd and have pledged to do 2 a days. Below are my workouts from Monday through Thursday, enjoy :)


Insanity Asylum Plyometrics (could somebody say owww ;)


 3 mile tempo run a.m.
Spartacus workout (1 cycle)
Russian Twists (25 x3)
Kickdowns (2x 10 )
Hip Crossover ( 2 x 20 each side)
Crunches (50)
In and outs (25)
Bicycle (2 x 25)
Plank (1 minute)
Cable chop with squat (going up in intervals of 10 lbs started at 25 lbs, 3x10)
Bicep curls (3 sets of 12  @ 35 lbs)
Pull-ups with 60 lb assist (3x 5)
Bench press  @ 65 lbs (3 x 10)
Cleans @ 40 lbs (2 sets of 12)
Standing cable hip abduction @ 25 lbs (4x 15)
Lat Pulldown (going up in intervals of 10 lbs started at 55 lbs 3x10)
Tricep pulldowns ( 2 x 12 @ 25lbs)
Cable rows with isometric squat (going up in intervals of 10 lbs started at 35 lbs 3x10) 


nada, enjoyed myself with loved ones on Christmas and watched a whole lot of disappointing basketball


150 jumping jacks
15 burpees
15 pushups
15 tuck jumps
50 crunches
50 body weight squats
50 jumping lunges
This circuit was done twice and timed. The first time I finished in 00:09:16 and the second I finished in 00:08:14.
oblique crunches (2x25 each side)
in and outs (25)
Kickdowns (2x10)
Flutter kicks (4x25)
Bicycles (4x25)
Butt bridges (5x20 with 15 lb kettle bell)
Single leg Donkey Kicks (3x20 last set with resistance band)
Fire Hydrants (3x15, last set with resistance band)
Side leg raise(2x20 each side)
Clockwise Leg circles (3x20 each side)
Counter clockwise Leg circles (3x20 each side)

Gym (pm)

3 mile treadmill tempo run
Squat Press Machine  a*k*a sled (both legs 2 sets 10 @ 225 lbs 2 sets of 10 @ 270 lbs)
Squat Press Machine( each leg 3 sets of 10 @ 90 lbs)Deadlifts (3 x15 @ 95 lbs)
Squats with barbell (3 sets of 12 @ 135 lbs)
Alternating Reverse lunges with barbell ( 3 sets of 20 @ 135 lbs)
Seated hip abduction ( 3 sets of 10 going up in 10 lb increments starting @ 60lbs)
Seated hip adduction ( 3 sets of 10 going up in 10 lb increments starting @ 60lbs)

Well that's all folks..Hopefully if it doesn't rain so I can get a quick run and hill repeats in for one of my workouts tomorrow.

Until next time fitties.

Sunday, December 22, 2013

Weekend Warrior Workouts

Hello my fitties,
     this Saturday I made sure I stuck to my promise and went back to doing dreaded hill repeats. I hated every second of it, but it was worth it.

     Today I had the best experience of my life. Yes, you guessed it, an empty gym :). I was so psyched to be able to roam around the gym freely and go on any machine I wanted. Anyhoot, I know empty gym occurrences will stop happening within a week which I'm actually not mad at. If your resolution or goal is to exercise more than by all means take advantage of the deals gyms like to advertise at this time. Below is the workouts I performed this weekend.

Until next time fitties.

Saturday workout
5 mile run (1 mile of hill repeats)

Sunday workout
Warm up
Spartacus workout (10 exercises done in one minute intervals with 10 seconds rest)
Plank (1 minute)
Side planks with hip thrusts (45 seconds each side)
Hip Crossover (1 minute)
Kick downs (20 on incline bench)
Flutter kicks (3 sets of 20)
Reverse crunch (3 sets of 20)
Bicycle crunches (1 set of 50)
Squats on bosu ball ( 1 set of 50 using 22..5 lb body bar)
Squat Press Machine  a*k*a sled (both legs 3 sets 10 @ 270 lbs)
Squat Press Machine( each leg 3 sets of 10 @ 90 lbs)
Deadlifts (3 sets of 6 @ 135 lbs)
Squats with barbell (3 sets of 10 @ 135 lbs)
Standing squat machine (3 sets of 15 @ 225 lbs)
Calf raises ( 5 sets of 20 @ 225 lbs)
Barbell step ups ( 1 set of 15 each leg using 45 lb bar)
Standing Hip Abduction ( 2 sets of 20 @ 25 lbs)
Singles Knees ( 2 sets of 15 @ 50 lbs)
1 pull up w/o assistance :) :0 (yup, totally geeked off of that)