Flexo Printing Fun!

So, I’m slowly healing from the whole road rash thing..which actually I thought would be worse- but really not SO bad as I thought. It’s tender to pressure but I’ve been cleaning it, neosporin-ing the crap out of it and hopefully my skin will start to grow back soon….hopefully. I’d like to be able to wear shorts again.

Today I wanted to tell you about some of my favorite Fitness Apps! As an iPhone addict these are the ones that I love to use! These are such fantastic resources when you’re on the go…I LOVE to mix it up and could honestly go gym-less with all the resources I’ve found from DVD’s and these apps too!

1. Nike + GPS

This is one of my first fitness apps that I love because it has helped me keep track of my runs! I don’t have a GPS watch in my budget right now but this was a cheap fix and works well, from what I can tell! I love that it gives you the feedback after your run and cool pro athletes talk to me and congratulate me! (Lance Armstrong, Kara Goucher, Shalane Flanagan…just to name a few!) It actually is quite motivating because sometimes it will come on and tell you you are about to break a goal and that really motivates me to pick it up so I beat it! :) You can log onto Nike plus online and see more details about your run and paces and I think that this is an awesome tool to understand your run. (if you’re into that kinda thing!) It also keeps your fastest times/splits and let’s you know how many total miles you have on the year. Pretty cool!

2. Gymboss Interval Timer

I’m sure you have all seen their real product that a lot of people have which is the little timer box, but this app is FREEEEEEEEE (as Drew always says: “if it’s free it’s fo’ me!) and right on your phone! you always have it! It’s awesome I love to do my circuit workouts with it and that way I’m not looking at my phone or clock and it keeps track of everything itself (Is it just me or do you have trouble counting for yourself when sweating your butt off?)

3. Nike Training Club

Last but SO NOT LEAST is my newest most favorite app in the world!! I just finally downloaded this app because I got a newer iPhone with more room on it. I always heard fantastic things about this one but I had an older phone with not enough space on it. I have done 4 of the workouts now and they are SOOO killer! They are all based on a circuit style workout and you can choose from many different types.

Let’s get back to flexo, probably you don’t know but you are interacting with flexo made products every day, so what exactly is a flexo printing machine it’s really awesome machine which prints all your packaging, it can print on plastic,paper,metal,nylon ,whatever you can imagine!
I love that there are so many choices of workouts! They have fantastic video demonstrations of moves and you can watch them all before you even start. There is voice feedback that reminds you of your form and you can play your music right through the app. This app is absolutely awesome! I love them Get Focused option because you can pick a specific body part to work on… Leaner legs, strong arms, Ab Burner, are just some of the workouts to choose from. Yesterday I did the Ab burner, Leaner Legs, and Cardio Killer for a 45 minute workout! it was awesome and I’m definitely feeling the effects today. When you reach a certain number of minutes on the App it gives you little rewards. Yesterday I earned 5 smoothie recipes…who doesn’t love that??

With all the choices of Apps, DVD’s, and outdoor workouts- there’s really no excuse of not having a gym membership! You can do these things anywhere and they’re incredibly awesome to have with you on vacation, in hotels, or if you have a lunch break to spare 15 minutes.

You know what they say..If it doesn’t challenge you- it doesn’t change you! :)

Hagerstown Duathlon Recap

I hope everyone had a great weekend.

Saturday morning I woke up at the crack of dawn to drive an hour with my dad to Hagerstown, Maryland to compete in a duathlon. Way back in April I did the same duathlon and this happened to be the second of their series for the year..so it was the exact same course I did before.

My dad and I had waited to register for this race race the day of so we couldn’t kind of decide last minute if we wanted to bail or not. I won’t lie- it was FREEZING but the cold I can handle..there was no rain in the forecast so we decided to just do it. Waking up was tough because of course it was about 34 degrees out and the first frost was on the ground. A little early don’t you think October!!? I mean really now.

Anyways- by the time we got down there it was about 38 degrees, but one of those days you could tell would be freezing in the morning but would warm up later on. Deciding what to wear was difficult because I hate getting hot and not being able to peel layers off. I finally just decided to wear a long sleeved tech tee, underneath my bike jersey (no tri top today- too cold) and put a thermal bike jacket on over top. Bike shorts and my purple compression sleeves were also a go to. I honestly just prayed it would work and went with it…

Prior to the race I had coffee, 2 pieces of toast ,and a half hour before the start I had a peanut butter gu – my favorite of course!

I’m happy to say, I felt great before this race which was really exciting. My legs felt good even though I had run and done a lot of spin classes that week. I hoped I hadn’t overdone it, but my body seemed ready to go. I was just hoping to hold off any side stitch issues that have been bugging me lately.

I was at the start line when I realized I had let my watch at home. Crap. With all the layers I hadn’t even thought about putting that on. Now it’s no fancy watch but I like to just have the time running so I can see where I’m at. I figured oh well- seeing the clock at transition and on my bike computer was the best it was going to get.

The two mile run I was definitely very cautious because of the side stitches. Lo and behold I made it to mile one without a stitch…so I picked it up from there and finished the 2 miles. i had no idea what time i had finished in because the clock was running from a previous 5k that started before hand so I just grabbed my stuff put my shoes on and threw off my thermal jacket because I was very warmed up at this point.

I grabbed my bike and took off toward the bike exit. I clipped in with success (YES!) and took off. This course was a big 10 mile loop on the roads around the park. This course was slightly scary because the roads were not closed and at some points there were cars close to you. Thankfully MOST of the time there was a decent size shoulder on the roads but sometimes the shoulder turned into a turning lane (yikes). This course was slight rolling hills- nothing crazy but different than the last duathlon which was a straight flat out and back. I enjoy loops far better than the straight out and back. (It’s kind of discouraging when you see the super fast people already turning around passing you and you’re like ffff i have so much longer- but that’s just me haha)

The worst part about the bike ride was that you forget how it’s going to be so much colder on there..the crosswind was tough at some points on the road where it was open. I felt good on the bike though..my quads weren’t tiring and so I pushed it as much as I could. I try to do this just for the fact that I know my runs are my weakest part so it’s all out on the bike to make up for that time.

Finally I made it back into the park to dismount (success again- yes!) and I ran into the transition the best I could.

My body was completely numb from the torso done not even lying. Running in to change my shoes was probably hilarious if you were watching because I could barely feel my fingers to undo my shoes and get my running shoes back on. Unbuckling my helmet was not an easy task either.

Anyways, once that was done I took one last drink of gatorade and took off on the 5k course that started out like the 2 mile run. I loved this run because it wound through a littler trail between trees and wasn’t boring like the beach run.

However, not gonna lie- the first mile was terrible. My whole body was numb, my legs were tired and in the mode where they feel like they’re a thousand pounds. I finally loosened up after the first mile and when I hit the turn around point on this run I decided I felt good and felt like I could bring the pace up more to hopefully kick it in hard. The moment I was able to see the final turn and straightaway to the finish I kicked it in as much as I could.

When I saw the time coming across the line I was excited because I thought it had beat my previous time for this course! I was completely exhausted so I”m glad to know that I did the best I could that day. BOOM.

Final time: 1:24.01 Beating the previous time by 30 seconds!

Post race carb fest- (Already at the donut WHOOPS!)

Even better yet- checking the results I finished 2nd out of 6 in my age group! YES medal and podium time!! :) ( I look like a GIANT!)

What’s next?

I feel like I’m still riding pretty high from that PR… it’s satisfying to work towards a goal and get what you want.


And what’s up now?


I’ll be taking a tiny break from consistent running for now. As I’ve done training fairly solidly since August, this is when I feel like taking some time away to let my body take a little time off from running is okay. There’s no need to burn myself out… cause soon enough I’ll be training again. :) I may meet my running group for a group run when I feel like it, but for now everything will be no pressure runs.

Truthfully, I miss strength training more consistently and taking classes like Body Pump. My work schedule, running, and those classes conflicted each other a lot, so I may have more time to do that now.

My next half I’ll be training for is the Shamrock Half in Virginia Beach March 16th! I’m pretty excited to train for this one since it will be a race where a bunch of Oiselle Teammates will be meeting up as well. :-)

After that I have my eye on some races and will throw some 5k’s in there when I get a chance. but nothing is for sure yet. Some possible ideas are Pittsburgh Half in May and a local half marathon in Ocean City.

Do you like to take solid breaks from consistent training/workouts?
What’s on your spring schedule?