Back to Business

After the long day of the shore and the Union match I thought I'd sleep in a little more. I really didn't and was up and outta bed my 8:30am. I was draggin' a little from the beer at the match, but decided I wanted to kick my own ass into gear.

5 mile run in Valley Forge Park at 10am. Hotter than I expected. Wanted to puke and walk a few times. But I got it done in less that 45 minutes. Drove back home and did 10 minutes of ab work. Finished it off with 30 crunches, 50 bicycle crunches, 25 Bulgarian bag presses, 25 BB curls, 25 BB rows, 25 push ups, 25 burpees. Lastly 30 crunches, 50 bicycle crunches 15 BB presses, curls, rows, 15 push ups and 15 burpees.

DONE!!!

Playlist: Sleeper Agent

Weekend Wrap-Up

Friday: Wasn't planning on working out, but got roped into an Insanity DVD workout with Zim. Plyometrics Cardio Interval. Haven't done this workout in a good 2 months. And yeah, kicked my ass a bit. My feet were off the ground half the time and level 1 drills just...kill you. Pretty much a burpee with 4 push-ups inbetween. Braved through it and sweated a bunch. I showered, then off to work and the shore.

Saturday: A beautiful morning at the Jersey shore. A little hot, a little humid, I went for a 40 minute run. Ran 4 and 1/2 + miles. Lovely run. Beach run. The tide at your feet, amazing scenery, and that beach smell. LOVE it! Ran into my dad at the end of my run who wanted to take a picture of me. Got back to the house and finished up my workout.

50 crunches
50 bicycle crunches
25 push-ups
25 Bulgarian bag presses
25 Bulgarian bag rows
25 jumping lunges
25 burpees

Repeat both crunches, all strength work at 20 reps

Repeat both crunches, all strength work at 15 reps

After catching my breath, I changed straight into my bikini. To the beach!!! Spent a couple of hours body surfing, jumping waves, and just relaxing, taking in the sun. Zim took his Go Pro camera in the ocean for a little while. That camera is a lot of fun.

Ate a shrimp and scallop dinner. Delicious! Mike's Seafood is bangin'. Then I capped off the night with some good vodka, a nice night beach walk, and good conversation.

Sunday: Rest the hell up. Got in some beach time before the rain. Left the house around 2:30 and caught the Revolution v Union match at 7pm at PPL Park. LONG ass day. Union took another 3 points. Woot!

Back to the Grind

After the buzz of the Chelsea match wore off this morning, I decided to burn off the beers and that slice of pizza with a decent run and strength training. I ran around my neighborhood for about 25 minutes, close to 3 miles. My foot still is sore, but it's feeling better. I feel I've lost some speed, but I don't wanna push it and really injure my foot. Next upper body workout. I more or less did my take on P90X's shoulders, biceps, triceps workout. First round shoulder press (15lbs), curl-up/hammer down(15), and tricep kickbacks(10). Repeat. Next deep fisherman's press (15), static arm curl (15), and flip grip tricep kickbacks (10). Repeat. Next, 10 push-ups, 10 asst pull-ups, 10 dips. Repeat. Next, upright rows (15), cohen curls (15), tricep medicine ball presses. Repeat. Straight arm press in & outs (5-10lbs), hammer curls (15), lying down tricep curls (10). Since I'm down here, some ab work. 30 crunches, 50 bicycle crunches, 30 crunches, 50 bicycle crunches. Followed by 10 push-ups, 10 asst pull-ups, 10 dips. Repeat. Almost done. 30 crunches, 50 bicycle crunches. Repeat.

DONE!!

Workout time was over an hour. Feel pretty good. Foot's feeling okay.

Got another surprise today. EAGLES tickets!! Wooo. Seeing the Lions in October and the Bengals in December!!! Can't wait!!

Lower Body at the Gym...Plus Chelsea FC

I barely got any sleep Tuesday night. I don't know why, other than my cat bugging me. I got into work SUPER early at 5:30am. Breezed through my day, though putting away three different orders is never that easy. I was going to take a nap when I got home, but I felt pretty awake and went to the gym instead. It was already close to 11:30am anyways. I did the ellitical for 35 minutes doing my interval sprints. Next lower body. Leg extensions and curls, hip abductors and adductors, calf raises, standing leg curls, and glute lifts. I did 10 reps, three times, with each session increasing the weight. Finished with abs. Did two rounds of 10 vertical knee raises, 10 vertical leg raises, and 10 more knee raises. Then my regular ab work out. DONE. Showered up, threw my Juan Mata Chelsea FC kit on and headed to Chester for the 2012 MLS All Star Match.

We got down there around 5. Got some free swag. I got my picture taken with the Champions League Cup and the FA Cup. Got some autographs and pictures of some Union players (Williams, Farfan, MacMath). Got to our AWESOME seats. We sat midfield 3 rows from the pitch. SO awesome. Thank you Zim again for the coolest birthday present! Took a boatload of pics of Beckham, Lampard, Terry, Essien, Meireles, Hazard, Marin, Ivanovic, Ramires, the whole crew. The boys played well against the MLS All Stars, but lost 3-2 in extra time. The All Stars looked pretty good themselves. Got to meet up with a bunch of other Chelsea supporters for the first time! Lotsa fun!

Playlist: The Strokes: Is This It? and First Impressions of the Earth

Mountain Run

I was itching to run again, but it was hotter than 95 degrees out today. Screw it, I'm still running!!! Zim and I put on our trail running sneakers and grabbed some waters. We headed to Mt. Joy. We figured it be cooler running on the trail. At least you have coverage from the sun. Hard to hide from the sun after 2pm. We ran the 1/2 mile that leads up to the trail and ran the mountain twice. We finished with running the paved 1/2 mile path back to the car. Pretty tough run. Mt. Joy obviously is not some crazy elevation or your head's in the clouds. But it's got some challenging hills to constantly run up. I did have to stop and walk a few times, and I HATE doing that. Altogether we ran between 3 or 4 miles in 45 minutes. Great workout! Chelsea FC tomorrow!!! Woooo!! Playlist: IPod shuffle

Monday Monday....

Monday again!? I decided on a late workout. I just didn't have the energy this morning. I guess last night's vodka took it all away. Haha. I went to my gym around 7pm. I did 30 minutes on the elliptical and then went to work on my upper body. It was the same upper body workout from last Monday. Pull-ups, dips, rows, lat pull down, chest press, and free weights. Altogether took about 25 minutes. I finished with about 10 minutes of ab work. DONE.

Hoping to get a run in tomorrow. My foot feels pretty good.

I'm starting to get excited for Wednesday. I'll get to see my boys, Chelsea FC for the 5th time. Real excited to see all the new kids like Hazard and Marin. Gonna be a blast!

Playlist: Thievery Corporation: It Takes a Thief

Mount Joy Hike



Zim and I sorta took a rest day and decided to check out Mt. Joy in Valley Forge Park. We hiked about 2 hours for about 4.75 miles. Beautiful day out! My legs were hurtin' from yesterday and I put them through the ringer again today. Mt Joy was a nice trek. I'm stoked to add it into a jogging/training regiment. Be a great workout and good training for whatever races we have coming up.

Tonight Chelsea FC v PSG. Stoked! Can't wait for the All Star Match!



Kick Ass Saturday

I haven't run in a week. I've been icing, taped up, stretching my right foot. Time to try the old girl out. Saturday morning aat 8:30am I went for a 4 mile run with the boys, aka TEAM KASA. I wasn't too happy about the 4 miles, but I was gonna try my foot out, and if I was in pain, just stop and walk. Didn't happen!! Very happy about that. Here was the workout:

1 mile decent pace - 100 lunges
1 mile " - 80 body squats
1 mile " - 80 lunges
1 mile " - 50 body squats

My legs were toast! I still ran the whole time, though I wasn't breaking any speed records by far. My legs are definately feeling it today!

Zim and I are probably going to sign up for the Super Spartan. We're both on the fence, but ultimately want to be there. Going to be a busy couple month between the Hero Rush and Super Spartan, but I'm game!

Playlist: Ipod shuffle

Friday Friday

Slept in and didn't get a workout in before my shift start at 8am. Did work out with Zim after a light dinner. Boxing. Started with 5 minutes of switch cardio moves (jumping jacks, run in place, mountain climbers, high knees). Followed by 2 three minute rounds of line bob and weave punch work. After that 5 rounds of heavy bag punching. Then a round of calisthenics. Finish with about 10 minutes of ab work. DONE. After a shower, I went to a 35 mm viewing of Dazed and Confused. Sooo good! Playlist: IPod shuffle.

Double Time

Double workout today. I didn't have to go into work till the late morning, so I got up around 7:30am and got about 30 minutes of cardio via boxing routine.  5 minutes of jump rope, on to 2 rounds of bob and weave down the line shadow boxing, and 5 rounds on the heavy bag. All 3 minute rounds, with 30 seconds of rest time inbetween. Showered up and went to work.

After I got home I went to the boxing gym with Zim for another workout. We had 5 stations set up. Tire overhead press, medicine ball throwing squats, heavy rope slams, push-ups and pull-ups. We did 3 rounds at each station. The 1st round consisted of one minute at each station doing as many reps as possible. Wow, that was tough. Second round, 20-15 reps per station. Third round, 10-15 reps each. Rest. Pretty tough. Second part was 3 rounds of body squats, lunges, box jumps, and burpees. First rounds started at 20 squats and lunges, 25 box jumps, and 15 burpees. Second round was 12 squats, 10 lunges, 15 box jumps and 15 burpees. Last round 5 of each move. Came home, showered and cooked some dinner.

Went back to the boxing gym to help out, which was good, coz there was a decent amount of kids. And also found out we're closed all next week for summer vacation. Then met up with my buddy Lou to watch "Moonrise Kingdom". FANTASTIC! Really enjoyed it. Not I'm about to hit the hay for work in the AM.

Playlist: Ipod shuffle and 97.5FM The Fanatic

Leg Workout

It's hot out today. REALLY frickin' hot out. The good ole Philadelphia region has been under an excessive heat warning for a couple days. Guess what? I'm going to the air conditioned gym.

I did the elliptical for about 35 minutes. Even peddeled backward for 5 minutes. I rarely ever do that. Then started on my legs. Did 3 sets of leg extensions and curls. The first set was 12 reps at 75lbs, then 10 at 95lb, and 8 at 105lb. Next the leg press. First set was 12 reps at 135lbs, 11 at 155, and 10 at 175. Next thigh abductor. First set of 12 reps at 110lb, 11 at 120, and 10 at 130. Move to thigh adductor. First set 12 reps at 135lb, 11 at 155, and 11 at 175. Lastly, lying hip extensions. Four sets on both legs of 10 reps at 117lb. Machine work DONE. Finished off with 2 rounds of 10 body squats and 10 lunges.

Did maybe 3-5 minutes of an ab workout for a cool down, then stretched out.

I stayed away from the calf machine today coz I didn't wanna bare too much weight on my right foot. I think I have a slight case of peroneal tendonitis. All the symptoms seem to match up to what I've been feeling. Slight pain underneath my ankle bone and pain on the outside of my foot. Still taking it easy on the foot, put KT tape back on, and I've been icing it for 15 minutes the past few nights. I'm going to attempt to run Saturday on it. Fingered crossed.

Still debating to go to the Union v Aston Villa match. It's still hot as hell out, over 100 last I checked and now the big thunderstorms are moving through. I guess I'll decide in the next hour or so. I can already hear the thunder outside. Would nice to see another EPL club though. We shall see.

Playlist: Natural Child: For the Love of the Game, Sleeper Agent: Celabrasion

TEAM KASA

Ordered these bad boys yesterday. No I didn't get the names and numbers, (which sucks) but it woulda been close to $30 for a plain white t-shirt. Too much money in my opinion. Plus if we get a few more people, the cost will come down and all that jazz. They should be arriving by the end of the month.

Getting It In Gear

I finally got back to the gym today. I used the elliptical for 35 minutes, strength trained, and did abs. Took me a little over an hour. I did my normal upper body strength training. Pull-ups, dips, rows, lat pull-down, dumb bells, push-ups, etc. It took me around 25 minutes. In finished my workout with 5-10 minutes of abs. Crunches, fifer scissors, in & outs, bicycle, mason twists, and plenty other fun stuff.

My foot is still feeling sore, but it felt fine on the elliptical. I still don't think I'll even attempt to run until Saturday morning. I don't wanna push it.

Zim found a pretty cool website yesterday that tracks your prior 5Ks, bike races, 10 milers, etc. It's called www.athlinks.com. Not all my races are on there, but you can post unofficial results. Pretty neat just to see all your times right in front of you. Check it out!

Word.

Playlist: Yeah, Yeah, Yeahs shuffle.

Ready?

Signed up for the Hero Rush race 5K. An obstacle race, my first, in contribution of firefighters. 3 and 1/2 weeks to prepare.

My foot is still sore. Ellipticle tomorrow. Word.

Gonna get my ass in gear.

Spartan MEGA Sprint

Team KASA, my boys, tested themselves on the uber cruel Spartan course in upstate PA. Zim, his mom, and I got an ultra early start, and was on the road to the Pocanoes by 5:30am. My men KICKED ass. They raced in the ELITE heat, and killed it. Sooo damn proud of my boys. Everyone came in around 2 hours. It was a 5 mile race UPHILL on a MOUNTAIN. God DAMN. Tough as nails. I didn't participate, but was totally bummed, I didn't get to run it. And totally glad I didn't. :) And totally bummed I didn't :( Oh well.

These boys deserved their medals.

Wow! The Spartan race was real hardcore. A total test of strength, endurance, and mental conditioning. Kick ass.

Congrats boys!!!!

West Chester Summer Triple Threat Run

I decided when I woke up that I was definately down for running the WC Triple Threat. I was going to do the individual whole package - 5 miles. I did the same race last December and ran it around 42 minutes. It was going to be interesting to see if all these Spartan work outs of the day exercises and circuits were going to help my time. My goal was to beat last years time.

Zim came with me for support and drove to West Chester. I thank him bunches and bunches for going. We amazing got to WC in about a 1/2 hour during rush hour. I registered at Kildare's and was happy to know my $30 was going to help families living with cancer. The money went towards helping pay their bills. Before I knew it, 6:30pm was about to roll around. It was still a bit hot, I'd say upper 80s, low 90s, with low humidity. Not too bad. I stretched out and waited for the gun to fire. BANG! I was off like a prom dress.

The race consisted of 3 laps around 1.67 miles. I finished my first lap less than 13 minutes and felt fantastic. Midway through that second lap, I started to feel tired. I pushed thru and finished my 2nd lap at the 26 minute mark (3.34 miles so far). I gathered my strength physically and mentally and kept running at a good pace. I high fived a few kids routing all the runners on halfway thru. Great kids. Cheering and ringing bells. They were totally into it. That gave me a bit of a boost. I powered through the fatigue and turned onto the hill of Market Street, knowing the finish line was about 3 minutes away. I looked at my watch. 36 plus minutes. Hell, I'd love to finish this race under 40 minutes. I trotted harder up the hill, feeling my legs getting sore. I sprinted in a few spots. Now I started to feel like I wanted to vomit. I looked at my watch, 39 minutes and change, and I can smell the turn to the finish line. I run as hard as I can the last 150 meters or so. I see Zim who's clapping and running with me to finish strong. I see the time clock. 39:50. I book my ass off and cross the line at 39:58. YES!

Beat last year's time and finished under 40 minutes. Hellz yeah! First thing I desperately wanted was water. And I got it. Great race! Great cause! Great time! Went to Kildare's for after party. Celebrated with a Allagash White. Waited to hear the times of the women's top 3. Third place came in at 38:08. I guess I didn't do too shabby. I might have finished 4th or 5th overall for women. Pretty happy with myself. Kinda wondered if I would have been slightly faster if I wouldn't have ran 5.65 miles on Tuesday. Oh well. Came home and celebrated with a few more beers. Work's gonna suck tomorrow!!!

Playlist: Choking Victim: 500 Channels, 5 Finger Discount, Assjack: Tennessee Driver, Wasting Away, Redneck Ride, Hank 3: Crazed Country Rebel, Troopers Hollar, Joe Buck Yourself: Devil is On His Way, Leftover Crack: Rock the 40 oz, Crack City Rockers, Crack Rock Steady, Goddamn Gallows: Shattered, Save Us, Holly Golightly & The Brokeoffs: Gettin' High For Jesus, Devil Makes Three: All Hail. 

Work it Wednesday...Hey!

Not really, but hell, my titles sure are boring.

I had an early start today. Went into work at 6:45am and worked my ass off. Got home after 1 and took a nap. I didn't get a ton of sleep the night before. Slept for about 45 minutes and got ready to get a workout in. I'm trying to save my legs for that 5 mile race on Thursday, so no lower body strength training today. Plus the 5.65 miles I did yesterday, yup, no leg work for me. My legs do feel good though. Here goes:

3-5 minute warm-up. (run in place, jumping jacks, high knees, arm circles...etc)

100 push-ups (Start at 1, rest, 2, rest, 3 rest...up to 10, rest, 9, rest, 8, rest, back down to 1) Tougher than I thought.
50 step jumps
100 crunches
50 burpees
100 Jumping jacks
50 assisted pull-ups
100 bicycle crunches
1 and 1/2 minute plank, 30 second rest, 1 minute plank

Stretch out. Took over 30 minutes. Done!

Still haven't registered for the West Chester Triple Threat yet. It starts 6:30 tomorrow. Just don't wanna throw away $30 and have my legs feeling like hell. I'm sure they won't, but, ya never know.

Playlist: Ipod shuffle (La Roux, Syd Barrett, Massive Attack, Wolfmother...)

Long Hot Run

I was getting work done on my house today so I didn't have a chance to go for a run in the morning. It wasn't too hot this afternoon, but the temperature hovered around 89/90 degrees. Being in that sun after a while does get to ya. I went out around 1:30pm and ran 5.65 miles in a little over 48 minutes. I kept a real good pace too. Right around an 8:30 mile. The last mile and a 1/2 just kicked my ass. The heat was finally starting to get to me, but I never stopped running and finished my run. Kinda wished I woulda taken it easy, but I forgot there was a 5 mile race I was thinking about doing on Thursday. Oh well.

Playlist: Of montreal: Skeletal Lamping

Back to the Grind

Gym day! My legs were still a bit sore so I decided to give them a break by using the elliptical. I used the machine for about 35 minutes. Next upper body strength training. Dips, pull-ups, rows, curls, and all the fun stuff. I trained for about 25 minutes. I finished with 5 minutes of an ab workout. DONE!

Playlist: Garbage: Not Your Kind of People

Sunday, Sunday, Sunday

Woke up a bit late on Sunday. Didn't roll my ass outta bed till about 10am. Yeah, that's late now a days. I guess those beers at a kick ass birthday party at McKenie's Brew House packed a punch. Had a blast hanging out though.

Anyways...

It still was hot and humid as balls out. I chose to work out inside. I jumped rope for 5 minutes, shadow boxed for a round, and hit the heavy bag for 5 rounds. Did calisthenics for 3 rounds. First 2 rounds, mixed moves for 15 seconds each, followed by 30 seconds thinking football moves, ending with 20 burpees. Next round, 3 minutes of lunges, push-ups, and squats. Finish with 5 minutes of ab work.

Showered up, ate a Greek yogurt, head to the Union match. Union KICKED ass tonight!!! Great match!

Playlist: Leftover Crack: Mediocre Generica

Ass KICKING Saturday

Maybe the longest I've ever run. I went out with the crew aka K.A.S.A, for the last of their big workouts. The plan was 4 miles. The first mile was to be a warm up around 9-10 minutes, rest for half of the time you took to run it (4:30/5), continue to cut your time down by each mile. We ended up doing 6 miles. Wow. Glad I only stayed for that first movie last night. Anyways...

Our first mile was about 9:45, rest for 4:45. I took the lead for pace. I have an uncanny sense of pace. Second mile, 9:30. Rest for 4:15. Third mile 9 minutes, rest 4:30. Fourth mile 8:45, rest 4:20. Fifth mile 8:30, rest 4:15. Sixth mile, run your fastest.

How it actually worked was, 1st mile 9:45, 2nd 9:30, 3rd 9:00, 4th 8:52, 5th 8:33, 6th (for me) 9:05. I knew my legs were gone after that 5th mile. Remember, during rest time we're still lighting jogging. Altogether, we ran about 7 and 1/2 miles plus. Frickin' crazy. Almost 2 hours of straight running/jogging. I was spent, but strangely, not that spent.

Frickin' my husband, Zim, ran that last mile in 6:55. Frickin' nuts. That man has some legs on him. My tank was empty by the 6th mile. Hung in for a 1/2 mile then felt like someone punched me in the chest. Never had that happen. I had to stop and walk for about 30 seconds.  My legs were getting like jelly and I think I was getting dehydrated. It was like 85 degrees out when we started. Hate making excuses, but I think my body was like, "Hey, chill out for a few seconds". Still hate it.

The boys (Team KASA) will be at the Spartan race next Saturday. I think they'll be more than fine. Especially Zim. Not coz he's my husband, but damn, that man has put in soo much time. All the boys have.

Playlist: Animals: Greatest Hits, Alkaline Trio

Friday Light and some Nightmare

I wanted to run Friday, but the best time to hit the pavement, was before the sun was at it's peak. I woke up at 5:55am, brushed my teeth, fed the cat, and slapped my sneakers on. I ran for about 21 minutes, over 2 and 1/2 miles. Pretty humid out for 6am. Still a heat warning in effect. Came home, and did a round of shadow boxing and 2 rounds of hitting the heavy bag. Altogether worked out over 35 minutes. Not a bad little workout.

Showered up and made my way into work at 8am. Ended up going to Friday Fright Night at The Colonial in Phoenixville. They were running a double feature of Nightmare on Elm Street: Parts 4 and 5. I only watched Part 4, since it was over at 11:30pm. I was kinda beat. My buddy JD did some prints for the flick. Nice work!

Playlist: The Faint: Danse Macabre

Inside Gym Day for Sure

And the heat lingers around. The heat wave isn't supposed to break until Sunday. So the weather folks say. I worked in the morning, so I wasn't going to be working out in the great outdoors today. I just did 35 minutes on the elliptical, doing my 30+ second sprints on the minute mark. Then did strength training. Dips, assisted pull-ups, rows, lat pull-down, chest presses, shoulder presses, etc for over 25 minutes. Finished with ab work. Was at the gym for a total of an hour and 10 minutes.

Playlist: Hank 3

4th of July

I took Tuesday off from working out. I decided to give my legs a break. Plus I had an hour and 1/2 car ride home from the shore. It was Zim's birthday, so we went out to breakfast to one of the local breakfast/lunch joints. We went out of the beach one last time, and spent an hour or so on the beach. A skate or a ray swam RIGHT in front of me in the ocean. Only about 8 feet away or so. Pretty cool, but also kinda creepy. Showered up, had some lunch, and it was back to good old Pennsylvania. And the heat waves continues.

Decided to run on Wednesday, the 4th, but got a bit of a later start than I wanted to. I got to the trail about 10:45am. It was getting pretty hot, but not that bad. Glad I went when I did though. It got brutal a few hours later. I ran 4.7 miles in 40 minutes. Boy that water afterwards was fantastic. I came home and finished with ab work. Kicked my ass. That sun and heat really takes it outta ya.

Showered up. Grilled up some turkey dogs on wheat buns and had some corn too. Good stuff. Went out to see the fireworks downtown. Fireworks ended up starting late and were pretty lame. Oh well. Happy Birthday America!

Playlist: Alkaline Trio

Monday Beach Run (Again)

Another beautiful morning in Ocean City, NJ. Why not take the opportunity and go for another beach run. Plus I had beer, vodka, and Zim's birthday cake to burn off. It was a bit hot, probably close to 90 degrees or so, but I had a late start. Didn't get on the beach till closer to 10am. Altogether I ran 3.4 miles in about 32 minutes. Ran almost down to Playland's Amusment Park.

I came back to the house and did some strength training with Zim's 26 lb Bulgarian Bag. Pretty cool piece of equipment. Did 3 sets of curls, upright rows, shoulder flys, shoulder presses, and some good ole push-ups. I'm interested in using it more. It's built for wrestlers to help in their training of pulling, swinging, throwing, twisting, etc. It's design is based off shepherds, carrying a lamb or goat around their shoulders. Very interesting training tool.

Work out DONE!

Bathing suit on, and off to play in the ocean again!  Water was 74 degrees and feeling nice in the heat. Back home in suburban Philly, we've been under an excessive heat warning all week. I'm glad we decented to take a little mini vacation.

Playlist: Cloud Nothings: Attack on Memory

Beach Run Party

After having a great Saturday, I slept in till about 8:30am. I made some breakfast and about an hour later I hit the beach again for another beautiful morning run. I was gonna take it easy, but I ended up running my ass off. I ran 3 + miles in about 25 minutes. I was dripping with sweat by the time I got back to house. Next calisthenics. 3 rounds of burpees, push-ups, lunges, and jumping jacks. I started with 30 each, 20, and last round was 10 reps. I finished with 8 minutes of abs work. Done.

Back to the beach again. Playing in the ocean and the sand. Worked on my tan. Made sure I was back at the house in time for the Euro 2012 final. Spain v Italy. I sported my lucky 2010 navy Spain kit. I cracked opened a beer and enjoyed the match. Spain won handily 4-0. I especially enjoyed the Torres to Mata goal. It was like watching Chelsea FC in July. Sweet!

Playlist: Division of Laura Lee: Violence is Timeless

Congrats to the Euro 2012 champs ESPANA!!! Cheers!!!

A Run on the Beach

I took Friday off from working out. Definately needed a rest anyways. Later that night we drove to Ocean City, New Jersey. We got to the house after 10, and more or less crashed out a couple hours later. Zim and I got up around 7:30, threw on our running gear and headed to the beach. I've actually never ran on the beach. Absolutely LOVE it now. You have to run close the the water though, unless you like running on a slight slope. It was beautiful out. Sunny, not too humid, temperature around 80 degrees. I wore my old Nikes. I don't mind getting some sand in them and I like those sneakers on the trails. We ran around about a half hour for over 3 and a 1/4 miles.

After our run we did three rounds of 30 body squats, 15 burpees, 25 lunges, 30 push-ups, 25 jumping jacks, 30 crunches, and lastly 1 minute of plank. Finished with 100 crunches. Done! We went straight to the beach after. The water was sooo nice! Did a little body surfing, played with my nieces, and dried off by reading Stephen King's The Gunslinger. Came back to the house, showered, ate some great seafood, and went to the boardwalk. Came back, fixed a few vodkas while watching the Philly Union match. Great day!

The Playlist: The Pretenders