Day 55: Let me see you run it run it

Keeping this short and sweet:
Sariah snoozed.
I didn't.
So I ran this morning.
It was a nice run.
Word.

Here's the route:

Here's the stats:
Run Time: 37:40
Stopped Time: 0:00
Distance: 3.60 miles
Average: 10:28 /mile
Fastest Pace: 8:07 /mile

And here's the S&S SWAG GIVEAWAY!  ENTER HERE.

S&S Extra: Sefa's Sunday morning run

With Sariah away enjoying the fabulous life in (warm!) LA for the NBA all-star weekend, I'm holding down the fort here in the big apple.  Sorry for being MIA on the posting front - everytime I sit down to blog I get sidelined by other distractions! To make up for it, I made a super-duper podcast about my run yesterday.  It's part travel, part commentary, part blair-witch (you'll see), and all S&S... ok maybe just S. 

I started off at the manhattan side of the BK bridge and ran to Brooklyn, through BK heights and Dumbo (Down Under the Manhattan Bridge Overpass)  and back across the Manhattan Bridge into Chinatown.  It was a chilly day but an all-around good run. It's been a while since I've done anything longer than 3 miles and it made me miss 1/2 marathon training a bit. Sunday mornings were strictly limited to the Long Run.  One of the main reasons I looked forward to it was for the music mixes I would load up on my ipod. But now that I'm addicted to podcasts, I had that goin during yesterday's run and that was also relaxing. 

Anyhow, hope everyone had a fun fit weekend... I've been running more while S is away - also did some home makeover projects. Today however i'm snowed in (can't believe it was 70 degrees on friday) home catching up on projects, magazines, and blogging!  How did you enjoy your weekend?

Here's a few snaps from my west coast half:

Sariah at an all-star party

View during her workout:  30 min on the elliptical, a few arm strength exercises and abs on a medicine ball.

 

Sariah's breakfast

If there was a fire, Sariah would be SCREWED!

OMG - talk about deep sleeping.  LOL.. the beginning of the video explains it all.  When S finally got herself out of bed we took our workout outdoors for a quick 30 min session.  We ran about a mile then got to the field. we did the following at the field:

Down the field with 3 breaks:
Lunges (about 20)
20 pushups
side shuffles (left)
20 squat jumps
side shuffles (right)
modified burpees
15 lunge switch jumps

Back down the field with 3 breaks:
side shuffles (left/right)
20 pushups
side squats (left)
15 squat jumps
side squats (right)
towel hops


Down the field with 3 breaks:

side squats
mountain climbers
side squats

20 squat jumps
side shuffles (left/right)
modified burpees

On the bench:
in and outs (20)
tricep dips (20)


Back down the field with 3 breaks:

Tires
mountain climbers
Tires
On the bench:
in and outs (20)
tricep dips (20)side shuffles (left/right)

Then we ran back home.  What a crazy morning!  Ah well - we will have a slight break from video podcasts but not to worry - Sariah and I will be separately posting... She'll be tackling working out on the road in the midst of all-star weekend while I continue to keep doing the do' back on the home front. 

S&S Express Day 37: Konichiwa B*!#%&s!

After a busy saturday of work, an awesome concert with Robyn, and a girls night through the meatpacking district, we still manage to get up for a superbowl morning run/skate. ; Our initial plans to run a race were nixed due to work schedule so we get up EVEN EARLIER to run our own personal "race" in 20 degree temps and ice-filled paths.
Sorry for our lack of updating - we missed you guys too! Sariah jetted down to Miami for a few days and Sefa fell ill and forced herself to stay in bed and rest (and if you know sef - you know being immobile is HARD for her to do!) we'll be back soon though!
here are a few pics from our weekend:

At the Robyn concert

At the Robyn concert

Lights and action

Radio City Music Hall is pretty amazing

Post-show heading to meatpacking district!

Day 33: Run it out with legs and back

Even with NYC getting hit with an ice storm this morning, we can't cry snow day (those lucky kids!) for our workout. We hit the gym even earlier this morning and start off with a 1 mile jog-turned-run on the treadmill. Now we run whenever we do our outdoor workouts and it's fine - we're totally sweating and all- but it just seems extra long and hard whenever we have to get on the dreadmill. We jump off and right into our legs and back workout. Since we did focus on our back yesterday we substituted all the back exercises with reverse crunches and suspended knee lifts. All-in-all feeling good afterwards. This S&S squad thinks we may have to make that 1 mile run part of our usual warmup. No pain no gain!

Day 4:Take that in your breakfast and Eat it!!

Today was legs and back but we put the S&S touch to our workout and added a 2 mile run beforehand. OUTSIDE. in the cold. before the sun came out. WEERRKK.

After we we where nice and warm we came inside and did the P90x legs and back workout. We were super quick considering we pretty much knew all the exercises so we didn't have to watch the video (it's a lot of talking!). We replaced all the chin-up/pull-ups with back exercises on the machines in the gym. lat pull downs, rows, and reverse back lift thing (it's like doing a crunch but in reverse) We finished everything up with ab ripper x. We found it inspiring that our gym-mates in the studio were also P90x grads so they are always happy to give that all-acknowledging nod that says "good job bringing it - keep it up" or will share a "Ahhh I remember that exercise!" One guy was even doing the ab ripper x!

So.. there's day 4. we still need to take our measurements and photos before we get too deep into this so we will try to do it tonight.


If you're joining us, here was our workout:

Stretch
Outdoor 2 mile run in 20 minutes

Balanced Lunges
Calf Raise Squats
lat pull down

Super Skaters
Wall Squat
rows

Step Back Lunges
Alternating Side Lunges
reverse crunch

Single Leg Wall Squat
Dead Lift Squats
lat pull down

Groucho Walk
Calf Raises
Sneaky Lunge
80-20 Seibers Speed Squat
reverse crunch
Elevated knee ups

S&S Express: New Year New You!

Happy New Year everyone! Welcome! We're coming to you with a brand spankin new video podcast talking about new year resolutions. Everyone usually says "I wanna loose weight" and then heads to the gym that first week or so. Weeks later (if that) they'll find themselves back on the couch watching tv for hours with doritos or something. Boo! not this year. This year we want you to join us on reaching for a BETTER YOU! We're stepping our game up and want you to step it up as well. What are your new year resolutions? It can be fitness related or not - up to you but we want to hear from you! Leave a comment and if you're up for it- leave a link to your video response. Also don't forget to follow and subscribe to our blog. We'll keep the updates coming.

Until next time!
Sefa and Sariah