PaulaQ....Queen of Pump n Runs

NOVEMBER 17, 2009

2009-11-17T22:33:00.002-05:00

So, I've noticed that my gym pants have been fitting better in the legs the last few weeks. No surprise as I've been lifting super heavy in the 2-5 rep range, sprinting, for the most part watching what I eat. However, there was something bugging me about how my pants fit. I wasn't sure what it was.....until today!

I had on a pair of jeans, walking (I'm otherwise always in shorts / gym clothes)......my BUTT felt higher / tighter in my jeans! I've never experienced this before!!! Aha, I've been going heavier than normal with squats.....especially with straight leg deadlifts!!!!! Wow! I love it!

Mmm, imagine eating 2200 to 2600 calories a day (including ice cream, oatmeal, bananas), having so much energy to run as fast as my little legs could take me, pure bliss!

Unfortunately, today was a chest / back day and I didn't have my umph! Ah, so it is sometimes.

pquinene@paulaq.com

NOVEMBER 13, 2009

2009-11-13T15:03:00.003-05:00

I was squatting today at a local gym. A man came up to me and was encouraging me to use a weight belt, "Even for a man squatting that weight, it's better to use a belt isn't it?" I replied "Well, I've been doing this for a long time and I usually take it very slowly when I add weight. I only squat as much as I can do on my own without the use of a belt. If I used a belt, I could probably do more, but it is safer for me to lift only what my body can handle on its own."

He was very nice and well intentioned. I only squated up to 205 pounds today. I am not a powerlifter by any means, so I don't find the use of a belt paramount to my success in the weight room. I am a girl after her own personal best. I do see a lot of powerlifters / Strongman-types (on T.V and magazines) using a weight belt, so there is a need/good use for them. For the average person though, especially the novice, I would not recommend a weight belt.

I lift always by myself, since the beginning. If you are new to lifting or want to take your training to another level, I would strongly suggest you hire a QUALIFIED personal trainer. My definition of qualified can only be explained at a later time. HOWEVER, a good trainer can take you to your goal, IF AND ONLY IF, you BRING IT to EVERY WORKOUT.........and EAT according to your goal!!!!!!!

happy lifting,
pquinene@paulaq.com

NOVEMBER 12, 2009

2009-11-12T15:57:00.002-05:00

Ah, the rush of being strong! I love lifting heavy weights!!!!!!!!!! Today, I did lying tricep dumbbell extensions at 30 pounds.....that is one 30 pound dumbbell in one hand!!!! Mmmmmm, I can smell the turning of a new leaf!!!!

Yesterday, one of my clients took me to lunch. I had not seen her in a while....a short break for her. I was glad to see her as when she first came to me, she could barely do 1 push-up. The most she has done at this point is 40!!!!

If it was not for her, Carrie, I would not have come across the Second Empire race flyer that had the pump n run. A HUGE THANKS CARRIE....for this has forever changed my life!

pquinene@paulaq.com

NOVEMBER 11

2009-11-11T13:57:00.002-05:00

HAPPY VETERAN'S DAY TO ALL!!

Updated list of pump n runs............found a site for IOWA....wow, they have 4 events posted for this state......GO IOWA PUMP N RUNNERS!!!!

pquinene@paulaq.com

NOVEMBER 7, 2009

2009-11-07T23:26:00.003-05:00

LIST OF PUMP N RUNS pump 'n run PUMP AND RUNNING

It's very late and I am sleeeeepy!!

I took a 7 hour cpr/fa class today........

A few days ago I received a request to start a list of pump n runs. A fellow weight trainer was looking for a list of pump n runs near the west coast. He came upon my blog and emailed me. I have owned a few pump n run domain names for a little while now. So, inspired by my west coast pumper, I did start a list on my website: www.paulaq.com > fitness > list of pump n runs. Email me to add pump events not currently on my list.

At any rate, my weight training has been great as have my sprints!!!! Ah, what the right amount of calories will do when eating to perform instead of to lose fat!

I can comfortably squat 195 / 200 lbs. My max was 225 for a set of 6 last year.......but that was tough!!! 200 felt a tiny bit challenging, but at 6 reps, should be just fine next Friday......so the sky is the limit....I'm pretty sure I can surpass 225 by the end of the year :-).

My bench goal was always at 135 pounds......the sky is the limit too :-).

I wish I had a good workout partner!!! Many a time I wanted to push harder, but one can only do so much......even when I bench / squat in a squate cage w/ safety catches.

till next time,
pquinene@paulaq.com

SEPT. 7, 2009

2009-09-07T16:39:00.002-04:00

A great run around the neighborhood today! Not my fastest, but met the goal!

You know, if you are thinking about running, walk first! If it has been a while since you hit the turf, start on the treadmill. Do a walk/run combo for a couple of weeks. Then, add an outdoor workout, yes, walk/run combo. Gradually increase your running component till you can run non-stop per your goal. Check-out Jeff Galloway's website, www.jeffgalloway.com.

Always do a bit of a warm-up, about 10 minutes of easy jogging/walking, stretch full body about 5 minutes prior to a walk &/or run session! You will definately feel a positive difference!

Anyways, see you out there!
paulaq, queen of pump n run......cause i love it :-)

AUGUST 24

2009-08-24T15:04:00.000-04:00

Well, my hubby did not like the fact that I wanted him to photoshop a crown on my head. A client did suggest to tilt the crown...later that night, a realtor on TV had a statue of her (or a woman) on her desk with a tilted crown. Humph, I will have to try that myself I suppose.

At any rate, though quiet on this front, I have been loving my weight workouts.......i.e. heavy weights!! It's really all mental: being in the mood to lift heavy, lift long, and lift often! It feels great to be back!

I've been busy marketing and shipping my REMEMBER GUAM book. I was born and raised on Guam....and I LOVE GUAM FOOD!! Hence, it's tough to lose the fat when I love to cook and record Guam food. There is always hope, faith, and determination......in abundance...so, no fear!

Well, till next time! By the way, the runs have been great!
paula quinene

wednesday, august 12, 2009

2009-08-12T14:49:00.000-04:00

GETTING BACK INTO IT paulaq

Well, after all that food, it's time to get back into the swing of fantastically fit!! Ah, pump n runs...

After a few months of deliberation, I have dubbed myself the "Queen of Pump n Runs".....the First Queen of Pump n Runs that is. What is a pump n run? It is a competition of bench press (and perhaps other lifts) and running (typcially a 5K).

How it all started? Well, when my husband was in the U.S. Army, 414th Signal Company stationed in Germany, late 1990's, his company did a pump n run. I was fascinated! A complete weight trainer at the time (and sometimes a runner), I thought it would be cool to do that event.

Fast forward to October 2007. One of my clients brought in a flyer for a 5K......low and behold, there was a pump n run portion to that event. I was in! Thing is, it was 1 week away. Fortunately, I was exercising consistently.

I won 4th place that year, doing 101 reps....with a net score of 3 minutes and change! Not bad for a 5 foot, 138 pound girl...who didn't actually train for this particular event. I was hooked! I was determined to get a negative net score the next year. I trained for the pump n run in 2008....and WON FIRST PLACE! I did 156 reps, weighed in again at 138 pounds.....my net score was NEGATIVE 9 minutes....some seconds. IT WAS GREAT!!

I enjoy pump n running especially because it evens out the playing field.......of runners and weight trainers! Lets face it, at this point, there are not many pump n runs....but I hope to change that.

I have been doing the Second Empire 5K Classic and Pump n Run. I loved the ladies who organized this event. It was all enjoyable. Unfortunately, this Fall event has been moved to the Spring of 2010. So, it prolongs my rush....but adds more training time!

And so the journey begins!! The goal is to exceed 200 reps...and run a 5K in under 28:00 minutes. For most runners, 28:00 is a piece of cake....but for me, it's a challenge. Like I said, I am more of a weight trainer, though I completely enjoy the thrill of running a good run, a great race besting my own personal record.....against others, or against myself.

The biggest challenge would be to get down to 120 pounds! For me, this has been the challenge of my life! My "set point" has always been 132 pounds before having kids.....137 pounds since having my two monkeys! Also, I LOVE TO EAT GUAM FOOD......AND ALL KINDS OF DESSERTS!

I have about 5.5 months before the pump n run in february 2010 (run for the roses i think) and 9 months till the Second Empire...that's a whole lot of blogging!

This should be a fun and exciting 9 months ahead!

Today, I did actually do my chest / back workout! I benched 115 pounds for a couple of sets of 6. I miss the days I could bench 135 lbs. for 4 sets of 6......working on getting back up there. I enjoyed the workout at Peak Fitness, Fuquay Varina! It is very clean in there....and nice to see familiar faces.

I'll be training with an ongoing shoulder blade muscle problem.....physical therapist, chiropractor, massage therapist.....all had different views on what was the problem.......an old college injury that still haunts me.

I ate pretty good thus far.....never mind the homemade pound cake I had today. Well, gotta finish that off before I get too clean on my eating habits.

till tomorrow,
paula quinene