threeculbersons

Archive for the ‘San Diego’ Category

Three Weeks.

In endurance, exercise, Marathon, Road race, Running, San Diego on January 8, 2013 at 4:03 am

Three weeks until Carlsbad Marathon here in San Diego.

Life as a “single” mom is never done. My sweet daughter has had a rough three weeks, making my last three weeks rough. Except for my long runs, running and training has taken a back seat to a sick little girl.

Here’s a rundown:

1. One urgent care visit (on New Years)

2. Three Dr. appointments

3. Three pharmacy visits/two anti-biotics

3. Spontaneous, unexplained vomiting

4. Severe double ear infections

5. Pink eye in both eyes

6. I was down for 3 days over Christmas with stomach bug

7. One week of missed school

8. Lastly, I was running a 100.4 temp on Saturday, keeping me down all day.

When it rains?  We are hopefully both on the mend.

I had my last long run today, a 20 miler. Honestly, I wasn’t sure if I even had the energy to start this run, much less finish it. But my good friend and training partner helped push me through despite this nasty head cold and weak body. It’s amazing what the body will do.

I’m not sure I’ve ever felt sheer exhaustion (ok, maybe after giving birth) but I’m fairly certain I was close to it this weekend.

I refueled during this run by eating Chot Blocks and Craisins (best thing ever while running). I went through almost 40oz of liquid, water and gatorade combined. That seemed to work pretty good. I tried to eat every 5 miles and drink often. This will be my race day strategy.

Final thought…“What’s harder than steel? The last six miles.

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Stairs of Death

In exercise, Fitness, Running, San Diego on November 3, 2012 at 2:20 am

It’s been a great training week…40+ miles of cardio and tons of strength conditioning.

I climbed stairs today. After a 10 mile (hard) bike ride. Rode with a friend at Lake Miramar, which is a 5 mile loop, one way. But it’s quite hilly and curvy. So got to work on some bike handling skills. Afterwards,  we decided to run the “Stairs of Death”…that’s literally what they are called when you google them. No joke. Tierrasanta Stairs of death. Awesome. Let’s run them!

That’s how us endurance athletes roll.

Tierrasanta Stairs

View from the top!

Our legs were pretty shaky, so we kept it to 5 sets. I’m so bummed I’m flying out next week, I will definitely add these to my weekly workouts!

1. Warm-up 2. Lunges (every other step) 3. Side lunges 4. Run 5. Fast walk

Not only is it a great aerobic exercise, but also an anaerobic one as well. I don’t think my little heart has ever worked quite so hard! Great for lower body conditioning and power as well. The workouts are endless. You don’t  have to run up and down over and over to get a kickbutt workout.

My run interval

Waiting for Danielle…ha ha.

Danielle, who mind you, did 8 sets of them last night. Bless her!

Oh, and if it looks like I have shorter hair, well…

This happened yesterday!

2 10″ ponytails are going to Locks of Love!

Hope you found time to sweat today!

Track HIIT

In exercise, Fitness, Life, Running, San Diego, sock monkey on November 1, 2012 at 3:23 am

For the love of my sanity, I had to switch up my workout today. I knew I needed to get a few miles in, but just was NOT feeling the regular routes I run.

So I sucked it up and put together a track HIIT and decided that would have to do. It’s still rather warm here in San Diego, it was probably near 80 today. Made for a warm workout. This was my first “organized” track workout…

I did some dynamic stretches/moves and then a 2 mile warm-up at a 7:14 pace.

4 rounds: 400 m sprint, 1 min jump rope, 10 burpees

Can I just say my admiration for Usain Bolt has skyrocketed. I mean, I loved him before…but man! I know he typically races the 100 & 200 m…but 20 seconds??? I’d be cocky too…just sayin’.

Track HIIT #getafterit

Get your own Reebok #getafterit tee here.

If you can’t make it out to a track but still want a @ home HIIT to do..try this.

4 rounds for time: 10 – 35lbs overhead walking lunges, 1 minute jump rope, 10 burpees. 

WOD gear

Use a weight plate or a pair of dumbbells, whatever you have. Jump rope and some sort of interval timer. That weight plate has been one of the best fitness investments I’ve made this year!

So far I’ve logged 30 miles this week in cardio…go me!

GNC energy bites

I LOVE GNC’s Total Lean energizing bites. And right now you can snag them for $10.99!

Happy Halloween!

My sock monkey.

Business Venture.

In California, Fitness, Personal Trainer, San Diego on October 31, 2012 at 3:07 am

My life has been pretty crazy.

This happened today…

Flat truck tire.

Not just any ole flat, a driving down the freeway blow-out flat. I mean, only me.

Anyways, I’ve been working hard at mapping out a business plan for myself. I have settled on the name C² Fitness and working on websites, social network sites, etc… Oh, and the whole legal/business side of everything. I hope to be fully launched the beginning of the year. So stay tuned…

You can check out a “rough” draft of my website here  C² Fitness. I still don’t have business logos, but I’m working on them.

You can also follow me here…

http://www.facebook.com/c2fitnesstraining

9 days until Ragnar Tennessee!

GNC Total Lean PB Shake

In Fitness, Food, Recipe, Running, San Diego, Weight loss on October 16, 2012 at 11:47 pm

GNC Total Lean 25 PB shake

This bad boy is packed with 30g of protein! And it is delicious!

What you’ll need…

4-5 ice cubes

1 cup Almond Breeze unsweetened milk

2 scoops GNC Total Lean 25 – Rich Chocolate

2 tbsp PB2 powdered peanut butter

2-3 Truvia packets

Dash of cinnamon

I like to mix everything but 2 Truvia packets, blend well then add the other two packets once in my cup.

Blend well

Cinnamon has several suggested health benefits…

  1. May lower bad cholesterol (LDL)
  2. Has antifungal properties
  3. Has anti-clotting effect on blood.
  4. Natural remedy for eliminating migraines/headaches.
  5. Can helps stabilize blood sugar (which is good for weight loss)

IMPORTANT: It can be toxic in large doses. So just a dash or shake in your coffee/tea or in this case, a smoothie/shake will be plenty enough. 

Also, the PB 2 powdered peanut butter product is AMAZING. I ordered mine from amazon.com and this is my first time using it. The taste is amazing and using it in smoothies is a great way to eliminate the extra calories and fat regular PB has.

GNC Total Lean 25 PB Shake Nutritional Information: 285 calories, 9g fat, 24g carbs, 7g sugar, 30g protein.

This was my post run fuel, even though I only ran 2 miles. More time constraints…ugh!!! But I pushed myself and tried to make it a worthwhile run.

I should’ve gone for negative splits…oh well. 8:24 overall pace.

Sophie has graduated to a new booster (carseat) !! She has also just been accepted into a preschool program here in SD. We are very excited about that!!

Big girl!

Disclaimer: All opinions are my own. Always consult your Dr./Nutritionist if you have questions.

One Year.

In 2012, California, endurance, Fitness, Half Marathon, Life, Marathon, Moving, Running, San Diego on October 13, 2012 at 10:23 pm

Stepping away from fitness for a minute…

I’ve been in San Diego a year now. Man, how time flies! In 7 short years, we’ve lived in three states. North Carolina, Virginia, and now California. Virginia/D.C. is where our daughter was born and will always be “home” I think for us. But San Diego is a close, close second. It’s hard thinking about moving. Crossing fingers, that won’t be for a long time!

I’ve never been good at building relationships, because all good things come to an “end” a.k.a we move a lot. We’ve said “see you laters” to a lot of amazing co-workers and friends. It’s bittersweet, the Navy provides a great lifestyle, but so much is temporary.

I was skeptical of San Diego and California in general. But this is an amazing career opportunity for my husband and I just knew this was where we were supposed to be.

I have to say, San Diego has been amazing so far. Mostly, because of the people I’ve built relationships with. I’ve met some incredible people, people who have welcomed me and never once made me feel like an outsider. I found an amazing running/triathlete group who trained me through my first full marathon. The connection you make through endurance running is one like no other. They are just as crazy as you are, people who just want to live their life to the fullest.

A small portion of our group.

We do so much more than run. We give back to our running community through volunteer work and time. It’s been such a fullfilling year, just because of these incredible people.

Getting ready to rock 13.1.

1st race here in San Diego!

It’s been a great running year for me.

San Diego & AFC half marathon.

San Diego ‘Rock & Roll’ full marathon.

ACT! for Autism 10k – 44:58 time. Placing 1st in my age group and 3rd overall female.

My first duathlon, placing 3rd in my age group!

Finishing out the year with Ragnar Relay and just signed up for Carlsbad Marathon the end of January. 26.2 here I come (again)!

I did a 10 mile training run this morning. Finished with an 8:30 pace, very happy with that. It’s the pace I’m shooting for during Ragnar. 

My Reebok #getafterit t-shirt.

Wore this new shirt during my run, it held up nicely. You can buy one here. It’s not a true technical running t-shirt, but it held up nicely and I love the message on the back. Reminding me to ‘Get After It’.

 

AFAA Certified Personal Trainer!

In Fitness, Life, Personal Trainer, San Diego on October 12, 2012 at 12:35 am

I passed my personal trainer certification!!! I received my letter and certificate today. 

Yay!

Months of studying and hard work, finally paid off!! I’m also so happy for my dear friend, Danielle, who passed as well!!

After our workshop a month ago.

Now what?? Well, I still feel like there is so much to learn, it’s an ever-growing field and new information is available constantly. The plan was to get my personal trainer then my group certification and indoor cycling (what I really want to do) cert. I hope to have my group cert by the end of the year and start looking for work after that. Passing the PT gives me all the confidence that I can pass the next two. Now I can breathe a sigh of relief!

I have to say a special thanks to a special lady, Pam Archer, who encouraged be to pursue this avenue and helped me with all my AFAA questions. Also, Danielle, for joining me on this journey, couldn’t have done it without either of them!!

Planktastic-Core

In Beach, Fitness, Running, San Diego on October 4, 2012 at 9:55 pm

If you’re a runner, you definitely understand the importance of a strong core. Agree? Agreed. Now, some people hear ‘core’ and think of those stubborn abdominal muscles. When I refer to my core, I’m referring to not just my abs, but also my back, glutes, and legs. It all needs to be strong. Our core supports daily activities along with physical activities/exercise.

I have a few favorite core moves that I incorporate daily in to my routines. I thought I would post my top 5 (as of right now, it does change). A few things to consider when working your abs and core. Always remain in neutral alignment, keeping your abs contracted (sucked in) and butt down. Hands are usually about shoulder-width apart. I love plank workouts…what better way to strengthen your core and work on flexibility and balance at the same time?

Plank-2-spidey:

Plank-to-spidey

Hand-release push-ups:

Hand-release push-ups – just like a regular push-up except you are coming all the way down, release hands, then push back up.

Plank Cross-unders:

Plank cross-unders. Knee to opposite elbow.

Mtn. Climbers:

Mtn. climbers – adds a little cardio interval in the mix.

Plank toe-taps:

Plank toe-taps

Just a few core exercises I’ve been doing lately. My favorite being the plank toe taps, it gets your HR pumping, especially if you add a plank jack in to the mix.

Oh, guess who joined the shaker/blender world??

GNC’s Pro-sculpt, pre-run fuel.

Did a 3.5 mile beach run this morning, which was no joke because the tide was high or at least seemed that way because they had the sand banked up. So I was either in the soft sand or at an incline. It was stupid really. But I got it done in 30 minutes, which gave me an 8:34 pace. Not bad for sand. Heading out again tonight for another 4 miler with my group…trying to prepare and train for Ragnar Relay!

Disclaimer: Consult your Dr. before trying new exercise programs/moves. If at any time you are in pain, discontinue the exercise. I’m sharing my personal exercises, if you choose to try them, you do so at your own risk. 

SeaWorld

In California, San Diego, Vacation on October 2, 2012 at 5:16 am

On my parents last day here, we decided to visit SeaWorld. It’s one of my favorite things to do here in San Diego. I love to take everybody there, it’s a great park. Remember my running friend, Danielle? She works for SW and was able to give us the behind-the-scenes tour (this is twice she has done this for me). I have to say, she is amazing and I owe her BIG time! I apologize for the pictures, they were taken from my iPhone, so not the greatest.

Entrance

Playing with star fish!

I talked mom in to picking one up.

Sophie checking them out.

Behind the scenes…the dolphins are SO curious and playful.

I LOVE them!!

Checking us out.

Pretty girls!

Showing off for us.

Rescued sea turtles who are being monitored before being released.

He was huge!

First time up in the needle.

San Diego in the distance. Marine layer (fog) was rolling in.

Group shot.

More behind the scenes, petting sharks!

Sophie was scared of the sharks and wouldn’t pet them.

Peek-a-boo Sophie.

Waiting on Shamu!!!

“Shampoo” as Sophie calls them.

Such amazing animals.

I also took them down to Sunset Cliffs. Because you can’t visit San Diego and NOT see a sunset here.

Capped off our day with a drive down to Sunset Cliffs.

Gorgeous.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

No Rest Sunday.

In CrossFit, exercise, Fitness, Food, Running, San Diego on October 1, 2012 at 5:49 am

 

Hodads

If you are ever in San Diego, allow me to treat you to the best burger in town (at least I think so). Hodads is this tiny little hole in the wall burger joint downtown, and it’s amazing. We ate there for lunch today. Sophie is telling a big story above, how cute is she? But with that delicious burger, had to come an intense workout.

GNC Pro-Scuplt – Fruit Punch

Pre-Workout

So, pro-sculpt is growing on me. You mix 1 scoop with 10oz of water. It reminds me of some sort of childhood medicine. Each time I use it, I like it a little better. The best thing is, I get the kick I need. I typically use pro-sculpt if I’m going to be doing lots of cardio. If I’m doing strictly strength training, then I’ll take the GNC Meta-Ignite. So far, no complaints.

The Workouts:

Fitbook

WOD: 10 rounds – 10 hand-release push-ups & 10 squats

By round 6, my triceps and shoulders were on fire. I went through those 10 rounds with very little rest. All you really need is a mat (if you’re on hard surfaces).

HITT: Provided by BlondePonytail.com I’m loving her GNC series workouts. They are the bomb! 

I switched it up a little bit since I technically just did 100 push-ups and don’t have a medicine ball (yet!)

Equipment: Jump rope, medicine ball/or dumbbell/kettlebell – whatever you have. An interval timer.

1. Thrusters/Jump rope – I used a 15lb dumbbell instead of a medicine ball.

2. Plank toe taps/Jump rope

3. Wood chops R/Jump rope

4. Wood chops L/Jump rope

You can check out the link above and watch her video demonstration. You set your interval timer to 30:30. 30 seconds of first workout then 30 seconds of jump rope. No rest. I was sweating right off the bat. I did plank toe taps instead of the push-ups.

Followed all that up with 30 minutes on my bike trainer doing speed intervals.

New favorite treat.

Sophie and I have fallen in love with Trader Joe’s Almond chocolate ‘milk’. It’s so good and a nice little treat. It’s a little high on the sugar side, so I don’t drink a full serving. But it’s sweet and tastes good after a workout.

Tomorrow starts trying to get my body back in decent racing form. 1 month till Ragnar TENNESSEE!!!!!!

Disclaimer: These are workouts and supplements that I do and take. I’m in no way recommending you do or take them. Always consult your physician before starting a new workout program. I use my blog as a way to share workouts and products that are beneficial to myself. You assume all risk of workouts and supplements you take.