HOLLA!!!!!!!!!!!!!!

I think you've just gotta change your mind set and say BRING IT ON MONDAY!!!! :) Make your monday as fabulous as a friday! Why must we wait for a "GREAT" day to happen the latter part of the week? DO IT TODAY!!!!!!!!

Alright, enough of that! I hope some of you maybe tried my recent "INSPIRE 2 PERSPIRE" cardio session. I did it Sat. and it kicked my booty!!!!! Loved it!

Yesterday I did a quick 3 miles in 28 mins. For me that was FLYIN! Pretty sweet! Felt awesome! Possibly today (maybe tomorrow) I'm going to set my virtual training partner and do a slow (11 min. mile) 6 miler! yahhh!

So, yesterday after church, I had a little shameless photoshoot so I could get a good pic of the dress I wore to the seattle wedding (didnt get any fullbody pix there). My momma picked it out while they were up here, and I lUVVVEEED IT!!!!!!!! It was so comfortable! DressBarn of all places!!!!

SHREDMILL WORKOUT!!!!! *edited format*

Here's a new cardio for ya!!!!!! This is adapted from a couple different ones I've seen: *NOTE* When it gets challenging, pump your arms. apparently the quicker your arms move the faster your legs move! Also, keep the traps relaxed (and your face, don't furrow or frown) and BREATHE!!

Warm up 5 mins. Whatever pace suits you!

MINS. SPEED INCLINE
5-7.......5.7.....2%
7-9.......5.7.....3%
9-11......5.7.....4%
11-16.....5.2.....6%
16-21.....6.3.....3%
21-22.....5.7.....2%
22-23.....7.1.....2%
23-24.....5.7.....2%
24-25.....7.1.....2%
25-26.....5.7.....2%
26-27.....7.1.....2%
27-29.....5.0.....9%
29-31.....5.2.....7%
31-33.....5.4.....5%
33-35.....5.6.....3%
35-38.....6.8.....2%
38-40.....5.4.....2%

CONGRATS, YOU DID IT! NOW TAKE A GOOD 5-10 mins. to cool down & Foam Roll if necc.!

Have an amazing SUNDAY!!!!!!!!!!!!!!
Love love~
EM

5 Miler

Allllright! IT'S FRIDAY!!!!!!!!!!!! To make that even BETTER, It's THE END OF THE DAY, FRIDAY!!!!!! :)
I hope you've all had a fabulously productive week.
Using my handy dandy Garmin again today, I clocked 5 miles in 48.38 mins. (9.43 pace) It felt amazing and I got a TON of quality Vit. D. It's so nice here today! I'm loving the cloudless day! :)
Not much else to update; Work is GREAT! The puppie are sooo sweet, and all is well!!!
Here are the rest of the pix from our fun seattle weekend. We went walking around Downtown and shopped Westlake. Then there are a few from the wedding (hubs was Best Man) and then some from the Seahawks Game!
Have a relaxing weekend!!!!!!!!
Lots of love~
EM

Me & Miss Gar$ get DOWN!!!!!!!

Miss Gar-Money is my new best friend! :)
Labor Day weekend when my fam was here, my dad gave me his GARMIN!!!!!!! YAYYYY YAHHHH YAAA~! I'm so stinkin excited!
Today it was goregous, 80 degrees, and I went out for my first solo session (we did 1 run & 1 bike ride when they were all here)
So, my goal was to ease into it. I run (sprint/trek/incline walk) on my Tready quite a bit. However, outside is a diff. story. I intend on adding walking runs consitently until I feel I can eliminate them! Warm Up, Cool down & three walking breaks included, I logged:
4.5 Miles in 48.50 mins. @ a 10.51 pace.
Question for all you runners: :)
DO YOU INCLUDE YOUR WALKING??? I know my actual running pace was faster, but when the walking is factored it.....it's slower. So, what do you do???
I gotta clean up and head back to work. Man I feel awesome!!!!!!! :)

I will recap our Seattle weekend tmrw, with pix, too! Heres one from the Seahawks game. Holy cow Quest Field is unbelievably loud!!!! I think my ears are still ringing!!!

Love to ya'll! HAPPY TUESDAY!!!!
EM

I ought to start tweeting. all i have to say can be said in a sentence! At quest field! Go hawks!

Wow! 85 and sunny in seattle! what a treat!

Downtown Seattle for the weekend! go hawks! love, Em