HIIT me with your best shot!

High Intensity Interval Training =O.U.C.H.

Last night I tried something new.  I've been looking for new ways to step up my training and I came across this article A HIIT Workout Routine .  The article explains the difference in fat burning during a HIIT session and fat burning during a steady state run and then suggests a workout that incorporates both.  Read the article....it's very interesting.
Last night I did the workout suggested in the article HERE.
10 minutes of HIIT, 25 minutes of steady state, and another 10 minutes of lower intensity HIIT
I was spent at the end of the 25 min steady state and really had to push to finish the 10 min of lower intensity HIIT.  
 I'm going to add two HIIT sessions a week into my regular training and see what the results are.  From what I have read, it sure can't hurt.


A big thank you to Monica, from Brunette on a Mission.  She awarded me this little gem:

There are a few things that go along with this, so here are my responsibilities (and yours if I give it to you):

 ~Make a post about it and link back to the gracious giver.

 ~Share 7 things about yourself.

~Pass it on to 3(it actually said 15 but I'm changing the rules) other Stylish bloggers that you recently discovered

 Here are the 7 wonders of me....
1. I live my life by a never-ending series of goals and to-do lists. When I’m not on a schedule I don’t know what to do with myself....I'm sure that wasn't a real shocker to most of you...;)

2. I have my grandmothers’ hands; my brother's affectionately refer to me as "banana hands". When I was a teenager I hated them and wished I had delicate feminine hands. Now I love them and think of my grandma when I look at them.

3. I laugh when I’m nervous, sometimes really loudly and at inappropriate times.

4. I think that my kids are the kindest, smartest, best looking, most loving, kids I’ve ever met! I thank God everyday for blessing me as their mother.

5. I have had the same best friend for 21years. Her name is Gina and she moved in across the street from me
in 6th grade. She was raised by her dad, I was raised by my mom.  In 21 years we have never argued.

6. I don’t like red meat, and I refuse to eat meat if it has bones in it. It grosses me out!

7. I was a mischievous kid. When I was 6 I got caught trying to break into a neighbors house with a screwdriver...who knows why...apparently total lack of parental supervision....that neighbor later ended up marrying my mom. 

Here are the 3 stylish bloggers that I have recently discovered:
1. Katie at How We Roll: Katie's Blog About Marathoning and Mothering
2. Grace at Grace, It's Amazing
3. H Love at Keep on Keeping on  (I didn't just recently discover this one....but it rocks!)



Grace and peace,

A Love Walk

More snow tonight. Blah.

My running has been all over the place lately. Tonight I will run rain or snow...I'm running.
I've been able to get my crosstraining in but my mileage is suffering.
I think the biggest problem is that I don't have a race that I'm training for.  There are a few races I'm considering but I haven't solidified anything yet. 
I need a goal to work towards or my training becomes undisciplined.

So yesterday I signed up for the Scenic City Half Marathon in Chattanooga, TN. on Feb 26th.  I really would rather run a full marathon but hadn't found any in Feb that caught my interest.
I have the Delano 12hr in March and my goal is 35miles.
I'm considering the Country Music Marathon in Nashville on April 30th. I ran the half last year and really enjoyed it.  The race was well organized and the crowd support was amazing!  The course is crazy hilly and I'm pretty sure I won't be counting on a BQ or even a PR, I think it would be a fun race to run though.

On a completely different note

        At the beginning of the year I spend time seeking God and setting goals in my physical, spiritual, and family life.  I have shared some of my physical/running goals already.

The most important area of my life is my spiritual life and my relationship with Christ, my personal savior.  I believe that the Lord has really been prompting me to step up my "love walk".  I have been sitting under a Pastor who teaches the uncompromisable word of God and has taught us what it means to "walk in love".   To allow God's love to move through us to others; loving others as Christ loves us.

How God define love?

I wanted to remind myself  so I reread a few scriptures.
1 Corinthians 13:4-7
"Love is patient, love is kind. It does not envy, it does not boast, it is not proud.
 It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.
 Love does not delight in evil but rejoices with the truth.
It always protects, always trusts, always hopes, always perseveres."

Ephesians 5:2

"And walk in love, as Christ also has loved us, and has given himself for us an offering and a sacrifice to God".

 2 John 1:6

"Love means doing what God has commanded us, and he has commanded us to love one another, just as you heard from the beginning.

I'm have started a word study so that I can fully understand every aspect of God's love as explained in 1 Corinthians 13.  I started with a study of  patience.....This may take a looooong time but I want to understand and live my love walk exactly as God has commanded me to.

I have a tendency to be short and to the point. Maybe a little Chicago left in me or maybe my Italian blood, who knows but I know that sometimes it takes people by surprise and can come off as being rude. Even if my intentions are not to be rude.  This is the area of my love walk that I most desire to change.  As a Christian, I want people to know that I am a Christian by the words I speak.  I want my words to be patient, kind, and uplifting.  Not abrupt and abrasive.

I'm excited about this year and the changes I am making in all areas of my life, but in this area especially.  I want people to see God's love in me and for God to use me to show His love to others.
This is all part of my journey to be fit for the King.

So this year, it looks like I will be working on my running and walking. ;)


Grace and peace,

2uesday Tidbits

Happy Tuesday!

•As soon as you get done reading this you should run on over and check out this blog Rust Belt Runner.
Holly is giving away some awesome window decals for FREE!  Even shipping them to you at her own expense. So make sure to check that out.

•  My run last night was more exciting than usual. We busted my friend Angie's teenage son and his girlfriend at her house....alone.  I got to see sweet Angie turn into a crazy mother of a teenage boy.  Was definitely fun to watch.   I learned two things, #1- teenagers think their parents are idiots, #2- teenagers, as smart as they can be, are never smarter than their parents.

• I am so ready for spring! I miss seeing the sunlight on my early morning runs.

• I have added another marathon to my bucket list. Maratona di Roma in Italy.  I'm working on J to try and convince him to help me make it happen for 2012.  I have several relatives who live near Rome so we/I would have a free place to stay(my biggest selling point to J).  The starting line is right in front of the 2,000yr old Coliseum. How fantastic would that be!?!

Hope your week is going well!  What's on your bucket list?

Grace and peace,

Feeling good about this week...

Having moved from Chicago to Alabama 13yrs ago, I never realized how much I missed snow until we got 8 inches last week.  We had a blast playing in it.  I love snow.  I really do, but there are huge differences in Chicago snow and Alabama snow.
For instance, 8 inches of snow in Chicago would barely even slow traffic. 8 inches of snow in AL shut the northern half of the state down for an entire week.  Also, in Chicago salt is put on the roads before the snow even starts. In Alabama you are lucky if they put a little sand on the bridges and overpasses...3 days after it snows.
Oh, one more little difference......

sledding in a pick-up truck bed liner.....

 I did say I live in Alabama now...right?

We enjoyed the snow, but I am over it.

Really looking forward to the kids going back to school tomorrow.

After skipping most of my runs last week, I ventured out on Friday for a 5 miler.
Saturday I got in an 8 miler.
Sunday I had a great Pilates/yoga session.
I had forgotten how much I enjoyed Pilates.  Last August when  I started marathon training, I cut out almost all other cross-training because of time constraints.  This year I want to be a stronger runner and that means having a strong core and balanced muscles.

Tonight, my friend Angie(who started hiding indoors as soon as the temps went below 40) is going for a run with me.  Afterward we are gonna work-out arms in her home gym.  I have been running with Angie for almost a year and it didn't occur to me until about 2 weeks ago to invite myself to use her home gym. Actually, she did invite me, I just dropped a ton of hints.  Angie is one of my most favorite people!  Plus, like me, she pees when she laughs really hard!
Looking forward to it.

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

- Martin Luther King Jr.    

Hope your having a great start to the week!!

Grace and peace,

HELP! Snowed in!!

So I took a 2 week hiatus over Christmas break and expected to get a jump on things for the New Year.  Wrong!
Last week I played catch up all week in the office and at home, taking care of all I had neglected over break.  Then Sunday we got hit with another major snow(major for the south).  It was only 8 inches, but there are not snowplows or salt trucks around here, so 8 inches may as well be 3 feet.  School has been out all week and will resume again on Monday, however, I braved the roads to come to work today.  I HAD to get out of the house!

I have said before, I live in a rural area and are only able to get dial-up internet connection, so I depend heavily on my work computer and my blackberry.  Unfortunately, my blackberry did a nose dive into some dishwater over break.  It was clearly on a suicide mission.  I have been without a phone for 2 weeks because I refuse to pay full price and I have a free upgrade in little over 2 weeks....whatever! Anyway...my point is...I have been completely disconnected from the world for close to a month!!!

not sure what happened to frosty's eyes.

I have so many blog posts stored in my head!

Running...has been difficult.  I'm not sure how you stay-at-home moms do it.  Last week I struggled to pound out 20 miles.  This week with a snow and ice covered roads, I have managed a measly 3miles on the treadmill.  I have been able to squeezed in a couple pilates workouts(with kids jumping on my back) and a P90X legs workout..which I'm pretty sure I will be feeling for the next week.OUCH!  This evening I am going for a 6 miler outside.  Not sure how fast it will be in the snow, but my body is craving a run outside.  
I'm frustrated because I had planned on running the Mercedes Marathon on February 13th, and I have just not been able to get my miles in.  I will most likely change to the half marathon.

A Few Goals for 2011

1. Lose 15lbs.....Ok, I have had a lot of negative feedback when I tell people about this goal (which is why I no longer tell people) except for you ...you are different though...runners understand that a woman who runs at 160lbs will run faster at 145lbs.  I don't want to be thinner....I want to be faster.  I'm down 3lbs already this year!  And this leads me to my next goal...

2. Boston Qualify.  Ambitious...I know.  Especially since I have only one full marathon under my belt. I have thought long and hard about this goal and I am 100% convinced that I can make it happen.  Running my first marathon gave me so much more confidence in my ability as a runner..or God's ability in me.  I am currently looking for a great course to BQ at. Willing to travel...and open for suggestions.

3. Complete my first Ultra-Marathon- The Delano 12 Hour Run on March 12th.  Not sure yet if I am going to be part of a relay team or run as an individual.

I'm really excited about this year. I believe that God has good things in store for me and my family.

I am also excited to be able to catch up on all of your blogs and to see what goals you have set for this new year!

Oh! One more thing...I signed up for the Warrior Dash HERE have any of you done a Warrior Dash?  I think it will be a blast!
Have a great Thursday!


Grace and peace,

Happy New Year!! Happy New Beginnings!!!

I have been out of pocket for two weeks and enjoyed a fantastic holiday without phone or internet! I'm back now and I feel refreshed and ready to take on a new year!  This year will be full of new beginnings!!

I hope you all had a fantastic Christmas and a wonderful New Year celebration!

I am pretty satisfied with the goals that I met for the year 2010 and I have had a lot of time to think about my goals for 2011.  I will be sharing some of that later this week.

  Can't wait to see what the new year has for all of you!!!

God Bless!!

Grace and peace,