Classic Casual Wednesday

Even though I prefer to wear skirts and dresses, I felt the need to wear jeans today. Mostly because Will wanted to take the scooter to work. I haven't had the nerve to wear a skirt on the scooter yet. They always make it seen so romantic easy and carefree in the movies, but let's be realistic. I am not sitting side saddle on the streets of Houston. One good pothole and I'd hit the pavement. Yeah I'll sick to classic casual for the ride. Here are the details...

White button up with blue trimmed ruffles - Gap

Mossimo black pullover vest - Target

Jean - J Crew (from Holley)

So last night was a bit of a stressful night. I didn't get my cardio in like I wanted to. I was tooo busy working on my Halloween costume. V, Melissa, myself, and a few other friends are throwing our annual Halloween Bash this weekend. With all the moving and stuff going on, my costume got put on the back burner. So here I was running from store to store to pull my look together. It took forever with traffic. It was late and I was exhausted by the time I was done. I just made sure Will and I took a long walk after dinner. So should I tell you what my costume is? Anyone else dressing up???

OTG asked for some pointers on interval running. Well I guess I should explain how I got to doing this. I was an elliptical girl, but even though I worked up a good sweat, I could never get a good calorie burn. I have always hated running, but I knew it was the best cardio to burn calories. So I just hopped on and started to tackle it on my own and I'd have awful shin splints and would quit within minutes. When I told my trainer about my pain, she showed me some stretches (especially the calves) and I was good to go. She worked with me on the treadmill and pushed me where I was scared to go. I was so surprised how much I could really do. My endurance is so much better and I always try to push myself hard. The calorie burn is kind of an addiction. I haven't been on an elliptical machine since. So after all that, here's one of my basic 30 minute workouts on the treadmill... Of course, I am not a trainer and this is just what I like to do. If you have never really done much with a treadmill before, I suggest asking a staff member of your local gym to help you get started.

First of all, I make sure I stretch those muscles to help warm them up, then I hop on the treadmill.

I always start with a walk at 3.0 speed and will increase to 3.5 within 3 minutes.

Sprint intervals. Sprint at 6.0 speed for 30 seconds, then walk fast at 4.0 for 30 seconds. Repeat 6 times. I remember when my trainer 1st had me do this. I thought she was insane to have me run at 6.0 speed. My highest speed before was 4.0. To my amazement, I was able to actually do it. Now I try to sprint for 1 minute.

Small recovery - After my last 4.0 fast paced walk, I slow down to 3.6 or 3.7. Recover for 2 minutes.

Mild jog - Kick the speed back up anywhere from 4.5 - 4.8. Jog for 3 minutes (or the length of a standard song), recover at 3.5 for a minute if needed. Kick speed back up for mild jog for another 3 minutes. (I repeat this a 3rd or 4th time if I do cardio for an hour).

Incline walk - I put the incline at 3.0 and put my speed at 3.7. I gradually increase the speed after a minute to 3.8, then 3.9.

Incline run - Keeping the incline at 3.0, I kick up the speed to 5.0 and run for 30 seconds, decrease the speed to 3.6 and walk the incline. I try to repeat 4-5 times.

Recover - Decrease the incline back to 0 and I decrease the speed to 3.0. I gradually take the speed down to 2.5 in a couple of minutes, hop off, and then I stretch.

I really like the intervals b/c they are small goals throughout the workout. If I get through 1 section, I know I can recover and move on to the next one. Next thing you know, 30 minutes is up and you will feel great that you accomplished it.