Friday, June 4, 2010
Wednesday, June 2, 2010
First Run After the Du
This morning's run was great. Beautiful morning, nice run, great breakfast and coffee and now I'm ready to start a very very busy and stressful day! In general I did feel a little sluggish and heavy. I ate very badly yesterday, so I can blame some of it on that. My legs seem to be recovered from the duathlon fine. My knee doesn't hurt any worse after the run, so I think it is from some kind of biking thing. Hopefully the week off of biking while in Greece will be good rest for it. I need to ride more often and not just all of the sudden go out and do 33 miles. That's like running 8 miles out of nowhere. ;)
I mapped the run...from what I could remember. Have to admit I get a little confused in the neighborhood. I got 3.1 miles, Casey. And we did it in 31 mintues, so that's a 10 minute mile. I think it felt harder than that, but I think we were both tired so maybe that is what it was.
By the way, mapmyrun.com has a new beta page...I think it is a LOT better!!!
I mapped the run...from what I could remember. Have to admit I get a little confused in the neighborhood. I got 3.1 miles, Casey. And we did it in 31 mintues, so that's a 10 minute mile. I think it felt harder than that, but I think we were both tired so maybe that is what it was.
By the way, mapmyrun.com has a new beta page...I think it is a LOT better!!!
Tuesday, June 1, 2010
Tuesday work, and belated Monday Weigh-in
I switched it up today since I didn't get out for a run yesterday, and decided to make it a cardio day. So, for the first time in a few months, I got on the elliptical and worked my ass off. Litterally, I needed a broom and pan to sweep it up when I was done, because I have not other explanation for how it was possible that I've lost 2 pounds over the holiday weekend.
tuesday weigh-in - 198lbs down 3 lbs from last monday, and 13 lbs since we started here.
tuesday weigh-in - 198lbs down 3 lbs from last monday, and 13 lbs since we started here.
Monday, May 31, 2010
Tri for Joe Duathlon - results
So the duathlon on Saturday was an awesome time. I am very pleased with my efforts and this is just the first race of the season! So I'm pretty excited about the rest of the season. I definitely would like to do more races, and focus on getting faster on the run. :) It is incredible feeling like I am a runner now, not someone just plodding along at a pace that is maintainable. :)
Run 1: 26:36 | 65th rank | 8:35 pace - - - a 5K PR. I'm so happy!
T1: 2:00 (educated guess)
Bike: 38:49 | 48th rank | 19 mph - - - PR on the bike too :)
T2: 1:49
Run 2: 29:24 | 61st rank | 9:29 pace
TOTAL TIME:
1:38:40
Yippeeee!!
Run 1: 26:36 | 65th rank | 8:35 pace - - - a 5K PR. I'm so happy!
T1: 2:00 (educated guess)
Bike: 38:49 | 48th rank | 19 mph - - - PR on the bike too :)
T2: 1:49
Run 2: 29:24 | 61st rank | 9:29 pace
TOTAL TIME:
1:38:40
Yippeeee!!
Sunday, May 30, 2010
Saturday morning run.
It started later that it should have. I just wanted to watch qualifying first, but then I got engaged with the the MiL. I started out around 9:45 and got in 2.75 at a 9:20 pace. It was still nice to get out, despite it getting pretty hot on me. I hadn't been running since the 5k. I'm planning to run on Monday morning too, since there won't be any spinning.
Friday, May 28, 2010
Last Run Before the Du
The Tri for Joe duathlon is this Saturday...tomorrow. This week leading up to it has consisted of a hilly 5K on Sunday, a 33 mile bike ride on Tuesday, and a 2.2 mile run last night. Sounds like an OK week, but I think I've screwed things up a bit in terms of tapering/resting.
After the missed run on Wednesday, I still felt I needed to get in an easy one before the duathlon. So I went a couple miles from my house last night, in the rain, which was nice. 2.2 miles in 22 minutes and my breathing was totally easy and I felt like I was just out for a nice jog.
I really felt I needed to loosen up because I seem to be having some bad soreness from the bike ride Tuesday. This is the most sore I've been in a while! My knees are really really sore :( They just ache, both of them equally. Sometimes the left one more when I move it in certain positions. I'm popping Advil and will probably ice them tonight. And I'm trying to drink a lot of water today. On top of that, my shins hurt (tight calves from the bike?), my quads hurt (I think I can blame that on kickball sprinting and having to kick every 5th turn or whatever) and my back hurts. WTF. I spent some time on the EFR this morning, getting into positions I've never been on it. I hope it helps. Adding yet another layer, I've been battling low blood sugar issues all week - I think the bike ride set it off all bad or something. I'm clearly learning how to eat and refuel for longer bike rides, and I guess I just haven't figured it all out yet.
So, in summary, I'm kind of NOT rested for the duathlon, lol. Not sure what to expect. I am still going to try to do my best and hope I can feel OK with GUs and gatorade and Advil. Should be interesting!!
After the missed run on Wednesday, I still felt I needed to get in an easy one before the duathlon. So I went a couple miles from my house last night, in the rain, which was nice. 2.2 miles in 22 minutes and my breathing was totally easy and I felt like I was just out for a nice jog.
I really felt I needed to loosen up because I seem to be having some bad soreness from the bike ride Tuesday. This is the most sore I've been in a while! My knees are really really sore :( They just ache, both of them equally. Sometimes the left one more when I move it in certain positions. I'm popping Advil and will probably ice them tonight. And I'm trying to drink a lot of water today. On top of that, my shins hurt (tight calves from the bike?), my quads hurt (I think I can blame that on kickball sprinting and having to kick every 5th turn or whatever) and my back hurts. WTF. I spent some time on the EFR this morning, getting into positions I've never been on it. I hope it helps. Adding yet another layer, I've been battling low blood sugar issues all week - I think the bike ride set it off all bad or something. I'm clearly learning how to eat and refuel for longer bike rides, and I guess I just haven't figured it all out yet.
So, in summary, I'm kind of NOT rested for the duathlon, lol. Not sure what to expect. I am still going to try to do my best and hope I can feel OK with GUs and gatorade and Advil. Should be interesting!!
Thursday, May 27, 2010
Wednesday break, Spinning, and Win!
Wednesday's normally scheduled routine was interupted by stomach pain and general discomfort. I called Steph at the ass-crack of dawn, groggy tired, and in some pain and canceled our run. I am trying to push hard this last week, so I was awfully sad to miss our run. I was feeling better by mid morning, which was good. But I didn't really get anything accomplished work-out wise. Ah well. Kickball was surprisingly close, despite our hugely underpopulated roster. Arthur's was a welcomed relaxing evening.
Thursday. 8 Days and counting. Spinning class and dietary changes.
I've decided, in this final push, that I'll start to slowly eliminate my snacks for the next week. Not permanently, of course... This will decrease my overall caloric intake by about 360 per day, or about 1 pound when it's all said and done. But here's the kicker. We've got family in town over this long holiday weekend. You know that means I'm eating out a bunch, and we've planned a big cookout. Here's to trying to stay good this weekend.
Spinning class. I got there a bit early today. I was the first dressed spinner to arrive. Work attired people came in to claim their bikes, but I've managed to correct that issue by taking the one bike no one seems to want. The front and center bike. I was talking to Karen, and Lady Gaga came up. She joked with me about it being in today's rotation, which is when I made a proposal. I told her, " What would you think if I suggested a song to add to your Lady Gaga mix? It would, you know, balance out my dislike with a song I love." She loved the idea, so now I need to figure out a generally un-offensive song to add to the routine. This might be harder than I thought.
During class, I made a large effort to push as hard as I could. I think I worked myself breathless about 4 times today. Two times on hills, and another two times during sprints. I also opted to not get out of the saddle during our monster hill until the very last interval, which is WAY more work. During that last interval, she keeps us up out of the saddle longer in the 3rd position, and has us push our pace as hard as we can for the final 15-20 seconds. A full power sprint. I can feel my feet slopping around in my shoes a bit on my upstroke when I have the resistance up nearly to my max, and I start sprinting. I'm glad the cleats are screwed in well :) I was a total sweat factory today. If only there was a market for it, I would bottle it up and sell it.
Karen noted, at the end of the class, my extra effort today and inquired. I told her that I only had a week left, that I was pushing hard to reach my weight goal, and perhaps even surpass it. I told her that we needed two more kick-ass rides next week, when she reminded me that we were all off on Monday. OH YEAH, duh. So, I only have one spin left, the day before we leave. I figure I'll run Monday morning to make up for the missed class.
Win = Casey weighed in at 200 today. WOHWEOHWOHEAOHAOHS! Now, I know this isn't the normal weigh in day, but it really felt awesome to see my weight that low. I just need to maintain over this long, food filled weekend, then work hard till after Thursday's spinning class for my final weigh-in.
Thursday. 8 Days and counting. Spinning class and dietary changes.
I've decided, in this final push, that I'll start to slowly eliminate my snacks for the next week. Not permanently, of course... This will decrease my overall caloric intake by about 360 per day, or about 1 pound when it's all said and done. But here's the kicker. We've got family in town over this long holiday weekend. You know that means I'm eating out a bunch, and we've planned a big cookout. Here's to trying to stay good this weekend.
Spinning class. I got there a bit early today. I was the first dressed spinner to arrive. Work attired people came in to claim their bikes, but I've managed to correct that issue by taking the one bike no one seems to want. The front and center bike. I was talking to Karen, and Lady Gaga came up. She joked with me about it being in today's rotation, which is when I made a proposal. I told her, " What would you think if I suggested a song to add to your Lady Gaga mix? It would, you know, balance out my dislike with a song I love." She loved the idea, so now I need to figure out a generally un-offensive song to add to the routine. This might be harder than I thought.
During class, I made a large effort to push as hard as I could. I think I worked myself breathless about 4 times today. Two times on hills, and another two times during sprints. I also opted to not get out of the saddle during our monster hill until the very last interval, which is WAY more work. During that last interval, she keeps us up out of the saddle longer in the 3rd position, and has us push our pace as hard as we can for the final 15-20 seconds. A full power sprint. I can feel my feet slopping around in my shoes a bit on my upstroke when I have the resistance up nearly to my max, and I start sprinting. I'm glad the cleats are screwed in well :) I was a total sweat factory today. If only there was a market for it, I would bottle it up and sell it.
Karen noted, at the end of the class, my extra effort today and inquired. I told her that I only had a week left, that I was pushing hard to reach my weight goal, and perhaps even surpass it. I told her that we needed two more kick-ass rides next week, when she reminded me that we were all off on Monday. OH YEAH, duh. So, I only have one spin left, the day before we leave. I figure I'll run Monday morning to make up for the missed class.
Win = Casey weighed in at 200 today. WOHWEOHWOHEAOHAOHS! Now, I know this isn't the normal weigh in day, but it really felt awesome to see my weight that low. I just need to maintain over this long, food filled weekend, then work hard till after Thursday's spinning class for my final weigh-in.
Tuesday, May 25, 2010
Tuesday Bike Ride
33 miles, 16.5 mph average. All on the trail.
Since I missed the Monday night group ride, I had to go tonight, solo :( I went from the studio. Thought I was only going 30, but it ended up being 33 because I didn't remember the mile marker correctly. My computer battery has died so I didn't have that the entire time which SUCKED. I had to just go by the clock. Probably the last ride before Saturday's duathlon.
Since I missed the Monday night group ride, I had to go tonight, solo :( I went from the studio. Thought I was only going 30, but it ended up being 33 because I didn't remember the mile marker correctly. My computer battery has died so I didn't have that the entire time which SUCKED. I had to just go by the clock. Probably the last ride before Saturday's duathlon.
Tuesday and last friday's lifting.
Friday lifting in order:
Pec dec 90lbs 15x14 12@90lbs
Shrug 45lbs 20x15 14@50lbs
low back 130lbs 25x25 25@140
overhead press 70lbs 12x10x9
lateral raise 15lbs 12x12x10
Bench Press 70lbs 15x10 15@60lbs
Pull Down 87.5lbs 14x10x8
Incline Bench 30lbs 7 10@20lbs 10
Tuesday lifting in order
Bench press 70lbs 10x7 10@6lbs (this was on a new machine)
ab machine 130 15x13x10
bicep curl 20lbs 14x10x8
leg curl 80lbs 14x12x10
calf raise 20x18x15 lifts per leg, done individually
pullover 90lbs 15x12x10
leg lift 80lbs 15x14 15@100lbs - new target weight
tricep extension 15 lbs 15x15x12 - need to move up this weight I think
Pec dec 90lbs 15x14 12@90lbs
Shrug 45lbs 20x15 14@50lbs
low back 130lbs 25x25 25@140
overhead press 70lbs 12x10x9
lateral raise 15lbs 12x12x10
Bench Press 70lbs 15x10 15@60lbs
Pull Down 87.5lbs 14x10x8
Incline Bench 30lbs 7 10@20lbs 10
Tuesday lifting in order
Bench press 70lbs 10x7 10@6lbs (this was on a new machine)
ab machine 130 15x13x10
bicep curl 20lbs 14x10x8
leg curl 80lbs 14x12x10
calf raise 20x18x15 lifts per leg, done individually
pullover 90lbs 15x12x10
leg lift 80lbs 15x14 15@100lbs - new target weight
tricep extension 15 lbs 15x15x12 - need to move up this weight I think
Monday, May 24, 2010
Weekend! 5K race woohoo!
5K race at Idlewild Park in Kentucky... first of the year.
30:06, 9:43 pace.
It was an incredibly difficult course. The most difficult 5K I've ever done by a long stretch. So it is hard to gauge the physical fitness I've gained recently from looking at this 5K time. Not really fair to myself to do that. This course was more what one would do for a hill workout! Not to mention it was the hottest it's been this year and probably 90% of the course was in the sun. All of those things considered, I think our time of 30:06 was excellent!
Casey - I have a couple of training ideas for helping out both of our cardiovascular fitness while running. I know we both struggled with that more than our legs.
The disc golf game after the 5K is not to be counted out as a good extension of exercise for the day. The course is quite challenging: trees for the discs and terrain for the legs. We only played 9 holes, but that was a good amount for me at least.
30:06, 9:43 pace.
It was an incredibly difficult course. The most difficult 5K I've ever done by a long stretch. So it is hard to gauge the physical fitness I've gained recently from looking at this 5K time. Not really fair to myself to do that. This course was more what one would do for a hill workout! Not to mention it was the hottest it's been this year and probably 90% of the course was in the sun. All of those things considered, I think our time of 30:06 was excellent!
Casey - I have a couple of training ideas for helping out both of our cardiovascular fitness while running. I know we both struggled with that more than our legs.
The disc golf game after the 5K is not to be counted out as a good extension of exercise for the day. The course is quite challenging: trees for the discs and terrain for the legs. We only played 9 holes, but that was a good amount for me at least.
Lazy posting, still working!
Friday lifting - More arms, chest, and back work. the paper is misplaced for the time being.
Saturday - Mostly rest. unbelievably productive around the house. That has to count for something, right?
Sunday - My first 5K race. It was a super hot, super sunny, and unexpectedly hilly 5K race. 30:06 9:43 pace. I walked for 45 seconds at least, to avoid getting sick or worse. I finished the race with Steph, and was pleased to have made it at all. I didn't "leave anything" on the course that's for sure. After food, water, and a break, we went on to play 9 holes at Idlewild.
Monday - Spinning, and DAMN was the loud annoying girl both loud AND annoying today. It was a reasonably easy Monday class. I only got pushed a few times, and never to breathlessness.
Weigh-in 201 - down 2 lbs, and 10 in the last 6 weeks.
11 days till we're in the air. I'm going to push really hard these last few days. I'm in line to hit my target weight, but any extra would be a welcomed bonus. I'm really interested to see what I look like under my fat :)
Saturday - Mostly rest. unbelievably productive around the house. That has to count for something, right?
Sunday - My first 5K race. It was a super hot, super sunny, and unexpectedly hilly 5K race. 30:06 9:43 pace. I walked for 45 seconds at least, to avoid getting sick or worse. I finished the race with Steph, and was pleased to have made it at all. I didn't "leave anything" on the course that's for sure. After food, water, and a break, we went on to play 9 holes at Idlewild.
Monday - Spinning, and DAMN was the loud annoying girl both loud AND annoying today. It was a reasonably easy Monday class. I only got pushed a few times, and never to breathlessness.
Weigh-in 201 - down 2 lbs, and 10 in the last 6 weeks.
11 days till we're in the air. I'm going to push really hard these last few days. I'm in line to hit my target weight, but any extra would be a welcomed bonus. I'm really interested to see what I look like under my fat :)
Friday, May 21, 2010
Thursday, May 20, 2010
No exercise, just work.
Wednesday morning we got out for a perfectly time, 3.6miler at 36 minutes. We wanted to take it easy for a few reasons. 1) we're racing this weekend at the Idlewild 5k(woot), and 2) I am concious of my knee since the 5.2 mile run. When I mean "concious", I mean that it's agitated. It is a bit swollen and obiously not happy about the long run, but it's not enough to make me want to stop. It feels pretty good today. No discomfort to speak of, and it's generally unnoticible. And despite my desires, but perhaps for the better, has been a day of "rest".
My spinning class was delayed due to a short notice meeting called by the CIO for my lunch hour. I had intended to make it to the gym and get on the eliptical, but that plan fell through when I was handed an emergency rebuild for a field claims adjuster. ug.
Oh well. I suppose my knee will thank me. my stress level is, however, a little worse for the wear.
My spinning class was delayed due to a short notice meeting called by the CIO for my lunch hour. I had intended to make it to the gym and get on the eliptical, but that plan fell through when I was handed an emergency rebuild for a field claims adjuster. ug.
Oh well. I suppose my knee will thank me. my stress level is, however, a little worse for the wear.
Wednesday, May 19, 2010
Wednesday run before the 5K
3.6 miles in 36:12 - perfect! We were actually able to stay around a 10 minute per mile pace, which was the point. The at the end, picking it up was fun. The 10 minute pace felt very very easy to me, so that is a good sign! I remember not too long ago when that pace was not so easy-peasy.
I'm not sure if my inhaler did anything for my lungs, aside from make me cough in the beginning. Maybe it's just something that has to get into the system more; the doctor did say to give it a try for 2 weeks. Or maybe the coughing is good because it's loosening crap that needs to get out. I still wheezed at the end. Meh.
I'm not sure if my inhaler did anything for my lungs, aside from make me cough in the beginning. Maybe it's just something that has to get into the system more; the doctor did say to give it a try for 2 weeks. Or maybe the coughing is good because it's loosening crap that needs to get out. I still wheezed at the end. Meh.
Tuesday, May 18, 2010
Tuesday Lifting
Knee still feels a bit tight, but it doesn't hurt.
I felt pretty good today lifting. I did the same routine as Friday, so that I'm not working my limbs this friday before the 5k. Also I dropped the leg press, which I think contributed to my knee pains, and replaced it with calf raises.
in order of completion
Leg lifts @80 15x14x14
Bicep curls @ 20 15x11x9
Leg curls @80 15x12x12
Pullover @90 15x12x10
Decline twist Sit ups 12@lvl1 10@lv2 10@lvl2 (where 2 is steeper than 1)
tricep extensions @15 15x12x10
Preacher Curls @70 15x10
calf raises 30
Karen finished teaching her intervals class and stopped to talk on the way out. I missed finishing the last few sets of exercises as I ran out of time. Ah well.
::EDIT::
Oh yeah. I finally registered for the 5K. woot!
I felt pretty good today lifting. I did the same routine as Friday, so that I'm not working my limbs this friday before the 5k. Also I dropped the leg press, which I think contributed to my knee pains, and replaced it with calf raises.
in order of completion
Leg lifts @80 15x14x14
Bicep curls @ 20 15x11x9
Leg curls @80 15x12x12
Pullover @90 15x12x10
Decline twist Sit ups 12@lvl1 10@lv2 10@lvl2 (where 2 is steeper than 1)
tricep extensions @15 15x12x10
Preacher Curls @70 15x10
calf raises 30
Karen finished teaching her intervals class and stopped to talk on the way out. I missed finishing the last few sets of exercises as I ran out of time. Ah well.
::EDIT::
Oh yeah. I finally registered for the 5K. woot!
Monday, May 17, 2010
3 miles...speedier than planned
After work I ran 3 miles. I started out at a 10min/mi pace. The goal was to do an easy run. But I just felt so fluid and smooth, I let my body carry me however it wanted to and didn't hold it back. That ended up making the final average 9:26! And I wasn't huffing and puffing. My legs felt very fresh, despite being sore from weeding.
3 miles 9:26 average - I'll take it! :)
3 miles 9:26 average - I'll take it! :)
3 Weeks til Greece
Weigh-in - 203 lbs. Down 2 lbs from last week, and 9 lbs in 5 weeks.
Spinning and my knee.
First things first. I don't do "easy" when it comes to spinning and solo exercise. I work it hard. I push, and push and push. This is good when I'm really working to accomplish my goal, and potentially bad when I'm trying to save my knee. It was a kickass Monday workout, with an unfortunate injection of Lady BlahBlah. Cest la vie. We had three 8 minute hills separated with race pace flats with sprints. My knee felt ok, and still feeling ok an hour later. I hope this trend continues.
Spinning and my knee.
First things first. I don't do "easy" when it comes to spinning and solo exercise. I work it hard. I push, and push and push. This is good when I'm really working to accomplish my goal, and potentially bad when I'm trying to save my knee. It was a kickass Monday workout, with an unfortunate injection of Lady BlahBlah. Cest la vie. We had three 8 minute hills separated with race pace flats with sprints. My knee felt ok, and still feeling ok an hour later. I hope this trend continues.
Weekend work
Saturday morning Steph and I got in 5.2 miles in 52 minutes. 10 minute miles for 5 miles. Awesome! I have to admit, I was a bit intimidated by the distance, but it came and went pretty easily. Running back, in the sun was pretty rough.
Aftermath. Saturday evening, and most all day Sunday, my knee was sore. It was tight feeling, like all the tendons that connect there were taught. I rolled my IT band a few time, and that seemed to help. As of Monday my knee is feeling much better. The first few stairs were a bit rough, but it feels fine now. I guess I'll take it easy in spinning class
probably 1.8 miles or so walking around Gulley disc golf course on Sunday
Aftermath. Saturday evening, and most all day Sunday, my knee was sore. It was tight feeling, like all the tendons that connect there were taught. I rolled my IT band a few time, and that seemed to help. As of Monday my knee is feeling much better. The first few stairs were a bit rough, but it feels fine now. I guess I'll take it easy in spinning class
probably 1.8 miles or so walking around Gulley disc golf course on Sunday
Sunday, May 16, 2010
The rest of the week...
Thursday I took a day off...not sure I needed it, but I did anyway.
Friday I went 15 miles out of the 30 planned on my bike. Averaged 16 - 17 mph into a headwind.
Saturday........ 5.2 miles!!!!!! I'm so happy - the farthest I've run since the whole IT band incident. Felt pretty good the entire way. Pushing at the end was challenging, but good practice for the upcoming 5K.
Sunday disc golf = Walking.
Here's my loose plan for the upcoming week:
Monday - If I can get my tire to cooperate, group ride with the Monday night group.
Tuesday - track workout. Strength.
Wednesday - a.m. run
Thursday - group ride from Trek store?
Friday - easy 2 mile a.m. run. Strength.
Saturday - 0
Sunday - 5K at Idlewild!
This week I need to eat better. And do more strength dammit! 3 more weeks until Greece!!!!
Friday I went 15 miles out of the 30 planned on my bike. Averaged 16 - 17 mph into a headwind.
Saturday........ 5.2 miles!!!!!! I'm so happy - the farthest I've run since the whole IT band incident. Felt pretty good the entire way. Pushing at the end was challenging, but good practice for the upcoming 5K.
Sunday disc golf = Walking.
Here's my loose plan for the upcoming week:
Monday - If I can get my tire to cooperate, group ride with the Monday night group.
Tuesday - track workout. Strength.
Wednesday - a.m. run
Thursday - group ride from Trek store?
Friday - easy 2 mile a.m. run. Strength.
Saturday - 0
Sunday - 5K at Idlewild!
This week I need to eat better. And do more strength dammit! 3 more weeks until Greece!!!!
Friday, May 14, 2010
Thursday and Friday
Thursday spinning was pretty good. I felt strong in our class, which isn't odd except that it was a speed work class. I get burned pretty quickly when I'm going fast. I felt I was at least doing better than in the past when we've focused on speed work. In the middle of 2 hills, we had an 8 minute long section of speed work. so it went like this....
4 minute hill climb > 3 minutes of race-pace with 3 20s sprints > Add Resistance for 1 minute a bit slower than race pace, 1 minute of out of saddle "running", 30s in saddle, 30s. running > 3 minutes race pace with 2x30s sprints and 1x45s sprint> 4 minute hill climb.
It was brutal, but I felt pretty good when the class was over.
Friday lifting. This was an exploratory day, where I needed to find what weights would exhaust me in the chosen exercises. the leading numbers show what order I did the exercises(in pairs)l
Legs - all machine work.
1 - Leg extensions (quads) 70lbs x15 x15 80 x12 - Will use 80 going forward.
4 - Leg curls (hams) 80lbs x15 x12 x10 - Perfect weight to exhaust me.
2 - Leg press (total) 170lbs x15 190lbs x14 220lbs - 220 is where I should have started.
Arms
3 - Bicep curls (db) 25lbs x10 20lbs x10 x8 - This occurred after the preacher curls, and I felt weak.
4 - Tricep extension (db) 12lbs x15 x14 15lbs x12 - I think this should be 15lbs.
1 - Preacher Curls (ma) 60lbs x15 x 15 80lbs x 10 - did I really bump it 20 lbs? 60 wasn't enough.
Core
3 - Pullover (ma) 90lbs x15 x14 x12 - this exercise works lats, delts, abs and pecs.
2 - Ab machine (ma) 120lbs x15 x14 130lbs x12 - 130 is the right weight. had some lower back strain.
5 - Decline bench sit-ups with a twist - I wanted to die after 12 - sit-up, touch right elbow to left knee, back down and up again touching left elbow to right knee. repeat 12 times. Die.
It was a good workout, but perhaps not as "exhaustive" as it could have been since I was exploring. I hope i'm not sore for disc golf on sunday at Mt. Airy
4 minute hill climb > 3 minutes of race-pace with 3 20s sprints > Add Resistance for 1 minute a bit slower than race pace, 1 minute of out of saddle "running", 30s in saddle, 30s. running > 3 minutes race pace with 2x30s sprints and 1x45s sprint> 4 minute hill climb.
It was brutal, but I felt pretty good when the class was over.
Friday lifting. This was an exploratory day, where I needed to find what weights would exhaust me in the chosen exercises. the leading numbers show what order I did the exercises(in pairs)l
Legs - all machine work.
1 - Leg extensions (quads) 70lbs x15 x15 80 x12 - Will use 80 going forward.
4 - Leg curls (hams) 80lbs x15 x12 x10 - Perfect weight to exhaust me.
2 - Leg press (total) 170lbs x15 190lbs x14 220lbs - 220 is where I should have started.
Arms
3 - Bicep curls (db) 25lbs x10 20lbs x10 x8 - This occurred after the preacher curls, and I felt weak.
4 - Tricep extension (db) 12lbs x15 x14 15lbs x12 - I think this should be 15lbs.
1 - Preacher Curls (ma) 60lbs x15 x 15 80lbs x 10 - did I really bump it 20 lbs? 60 wasn't enough.
Core
3 - Pullover (ma) 90lbs x15 x14 x12 - this exercise works lats, delts, abs and pecs.
2 - Ab machine (ma) 120lbs x15 x14 130lbs x12 - 130 is the right weight. had some lower back strain.
5 - Decline bench sit-ups with a twist - I wanted to die after 12 - sit-up, touch right elbow to left knee, back down and up again touching left elbow to right knee. repeat 12 times. Die.
It was a good workout, but perhaps not as "exhaustive" as it could have been since I was exploring. I hope i'm not sore for disc golf on sunday at Mt. Airy
Thursday, May 13, 2010
Idlewild 5K...Sunday May 23rd
Shall we register for the Idlewild Sunday o' Fun? We dooz it for shizzle?
A first 5K...my first one is pretty embarrassing :) It was the Mariemont 5K, which funny enough, is also this time of year - the 30th. Here's where the flashback music starts and the screen starts to get wavy...I was a freshman in college and had been running a little bit around campus. Prior to that my running during high school was just down to the end of the road and back, and then maybe down to the other end of the road and back, which would have been 2 miles. I don't think I knew how far I was running at UC. I didn't have a GPS and didn't run on a treadmill. I would just go out and run a little. I usually did the nasty campus block, which in some ways was good training because it was so hilly. But it probably is just a mile and half or something.
Anyway, I drove out to Mariemont by myself and lined up at the start line for the race. It was a small 5K (maybe not as small as Idlewild will be though!) There was a gun and then we were off. I ran. Hard. It was a race, so I thought that meant I just ran as fast as I possibly could and magically my body would do it. I had no idea what I was doing. I had never ran hard before, never thought about "pace". I pooped out pretty early, shocked at how much I couldn't breathe or keep going. I think I had to walk at one point! I remember feeling pretty stupid. The finish was on a track at a school, and I am sure I was pretty close to last since there were so few people. It was very anti-climatic. If I remember correctly, I stood around for a bit and then got back in my car and left.
After that I started figuring out that I had to pay more attention to running and actually be consistent and train. I don't remember what my next 5K was for some reason - I think there was a long gap in time. Mariemont was memorable though. It is funny to look back on something about running and see how clueless I was, especially now after I've done a marathon.
A first 5K...my first one is pretty embarrassing :) It was the Mariemont 5K, which funny enough, is also this time of year - the 30th. Here's where the flashback music starts and the screen starts to get wavy...I was a freshman in college and had been running a little bit around campus. Prior to that my running during high school was just down to the end of the road and back, and then maybe down to the other end of the road and back, which would have been 2 miles. I don't think I knew how far I was running at UC. I didn't have a GPS and didn't run on a treadmill. I would just go out and run a little. I usually did the nasty campus block, which in some ways was good training because it was so hilly. But it probably is just a mile and half or something.
Anyway, I drove out to Mariemont by myself and lined up at the start line for the race. It was a small 5K (maybe not as small as Idlewild will be though!) There was a gun and then we were off. I ran. Hard. It was a race, so I thought that meant I just ran as fast as I possibly could and magically my body would do it. I had no idea what I was doing. I had never ran hard before, never thought about "pace". I pooped out pretty early, shocked at how much I couldn't breathe or keep going. I think I had to walk at one point! I remember feeling pretty stupid. The finish was on a track at a school, and I am sure I was pretty close to last since there were so few people. It was very anti-climatic. If I remember correctly, I stood around for a bit and then got back in my car and left.
After that I started figuring out that I had to pay more attention to running and actually be consistent and train. I don't remember what my next 5K was for some reason - I think there was a long gap in time. Mariemont was memorable though. It is funny to look back on something about running and see how clueless I was, especially now after I've done a marathon.
Wednesday, May 12, 2010
Wednesday a.m. Jaunt
Yay for running faster!
The pace goal was great. I'm glad we were able to stay under the 9:30 pace, though it was pretty rough for me. I think (and hope) part of it is because it's day three of working my legs, so they may have been a little fatigued.
The pace goal was great. I'm glad we were able to stay under the 9:30 pace, though it was pretty rough for me. I think (and hope) part of it is because it's day three of working my legs, so they may have been a little fatigued.
Wed morning run
It was a pretty good morning run. Steph and I decided to push our pace a bit for 5K race prep. I hadn't gotten as much sleep as normal, and I had some bodily functions present themselves mid run. We were both breathing at a rate (and depth in my case) that made conversation difficult. There was some concern on the accuracy of the GPS that Steph wore as when we finished it only read 2.7 miles. I just checked MapMyRun, and it confirms 2.79mi for our run. I guess we missed a culdesac or something. whoops.
We finished at a 9:24pace over about 26 minutes. We didn't get the distance we were shooting for, but we pushed our pace the whole time and ended up under our 9:30 goal.
Kickball tonight if we aren't rained out.
For some reason, I can't post a comment, so... Pec Dec, Steph, looks like this. squeeze your elbows and forearms together. Our machine here at work is a flat bench version
We finished at a 9:24pace over about 26 minutes. We didn't get the distance we were shooting for, but we pushed our pace the whole time and ended up under our 9:30 goal.
Kickball tonight if we aren't rained out.
For some reason, I can't post a comment, so... Pec Dec, Steph, looks like this. squeeze your elbows and forearms together. Our machine here at work is a flat bench version
Tuesday, May 11, 2010
Easy run
After running the quicker paces yesterday, I thought it might be a good idea to take an easy run to flush out my legs. The problem was it was pretty windy out and humid. So I'm not so sure how easy of a run it actually ended up being.
3 miles in 29:09, so a 9:43/mile pace.
Should have gone a little slower.
3 miles in 29:09, so a 9:43/mile pace.
Should have gone a little slower.
Tuesday lifting.
Warmed up today with a fast half mile on the treadmill. I walked for 30 secs, then bumped to 8:34 pace for 30 secs, then finished a half mile at 7:30 pace (8MPH). My feet felt good, and I got my breathing under control. I could have gone longer, but that wasn't the point today. I just wanted to get my heart and breathing kick started before lifting.
Lifting.
Incline Bench - DB - 30lbs 12-8-10@25
Flat Bench - MA - 70lbs 12-10-8
Pec Dec - MA - 80lbs 15-12@70-8
Pull Down - MA - 87.5lbs 15-12-10
Lower Back - MA - 130lbs 20-20-20
Shrug - DB - 45lbs 14-12-12
Overhead press -ma-70lbs 8-9@60 8
Lateral Raise -DB- 15lbs 15-12-10
This isn't the order I performed these exercises. I should track that. It was obvious that I strugged with the overhead presses and pec dec, as they were in the last set of exercises. It was really hard to pull my sweaty shirt off over my head. My arms didn't want to work. I feel pretty good now though. I hope to get back for more lifting on Friday.
Lifting.
Incline Bench - DB - 30lbs 12-8-10@25
Flat Bench - MA - 70lbs 12-10-8
Pec Dec - MA - 80lbs 15-12@70-8
Pull Down - MA - 87.5lbs 15-12-10
Lower Back - MA - 130lbs 20-20-20
Shrug - DB - 45lbs 14-12-12
Overhead press -ma-70lbs 8-9@60 8
Lateral Raise -DB- 15lbs 15-12-10
This isn't the order I performed these exercises. I should track that. It was obvious that I strugged with the overhead presses and pec dec, as they were in the last set of exercises. It was really hard to pull my sweaty shirt off over my head. My arms didn't want to work. I feel pretty good now though. I hope to get back for more lifting on Friday.
Monday Night - Different Kind of Workout
Brick workout...
The first duathlon I want to do is the Tri for Joe May 29th. This kind of workout is essential. And it reminded me how hard, but fun, duathlons are. I am looking forward to it.
Run 1: 8:17 mile
Bike: 10 minutes, kind of easy with 2 x 1:00 pickups
Run 2: 8:32 mile
Bike: 10 minutes, harder - felt the burn
Run3: 8:28 mile
Fun!
The first duathlon I want to do is the Tri for Joe May 29th. This kind of workout is essential. And it reminded me how hard, but fun, duathlons are. I am looking forward to it.
Run 1: 8:17 mile
Bike: 10 minutes, kind of easy with 2 x 1:00 pickups
Run 2: 8:32 mile
Bike: 10 minutes, harder - felt the burn
Run3: 8:28 mile
Fun!
Monday, May 10, 2010
4 Weeks till Greece!!!
The final month countdown is on. Bring on the vacation baby!
It was another good Monday spin day. She pushed us hard, including a 3 song, 10 minute fast section where songs 1 and 3 are sprinters. Following this was our final grueling hill. It took half the hill climb before I felt strong again.
Weigh In - 205 Down 2lbs
It was another good Monday spin day. She pushed us hard, including a 3 song, 10 minute fast section where songs 1 and 3 are sprinters. Following this was our final grueling hill. It took half the hill climb before I felt strong again.
Weigh In - 205 Down 2lbs
Weekend work.
Lots of bad eating this weekend....
I got out for 3.6 on Saturday running at 9:45 pace. It was really hard to get going and get out the door, but once I started moving, i was comfortable and strong. I felt pretty good when I was headed back into weber oaks, so I decided to take the optional loop to the left and extend my run a bit. I was hoping it would push me to 4miles, but no luck. I was a bit short.
No arch pain since the new shoes.
Sunday disc golf at Mt Airy. I mapped it as best as I could on MapMyRun, and it came out t0 1.8mi in a straight line, probably 2.25-2.5 when you figure our extra of-course jaunts.
I got out for 3.6 on Saturday running at 9:45 pace. It was really hard to get going and get out the door, but once I started moving, i was comfortable and strong. I felt pretty good when I was headed back into weber oaks, so I decided to take the optional loop to the left and extend my run a bit. I was hoping it would push me to 4miles, but no luck. I was a bit short.
No arch pain since the new shoes.
Sunday disc golf at Mt Airy. I mapped it as best as I could on MapMyRun, and it came out t0 1.8mi in a straight line, probably 2.25-2.5 when you figure our extra of-course jaunts.
Sunday, May 9, 2010
The Weekend
Friday, nothing. Unless tossing the Frisbee around in the back yard counts. :) I did break a little sweat.
Saturday 3.1 run at the Girls on the Run 5K. With some speed sessions built in.
Sunday a horrible round of disc golf on a beautiful course that was fun to walk. And there was a lot of walking searching for discs or chasing down my horrible throws. Who knows how much we walked, but I bet it's farther than any of the recent courses we have played.
Saturday 3.1 run at the Girls on the Run 5K. With some speed sessions built in.
Sunday a horrible round of disc golf on a beautiful course that was fun to walk. And there was a lot of walking searching for discs or chasing down my horrible throws. Who knows how much we walked, but I bet it's farther than any of the recent courses we have played.
Thursday, May 6, 2010
Wednesday and an Assessment
It was a pretty good day for exercise - the 3.3 mile run in the morning and then some decent kickball in the evening. Man, when you have a good game and score you actually get to run around the bases and stuff. Felt like some exercise!
I need to figure out something to do today. I wanted to run this morning but ended up working instead. But I don't see a reason that I couldn't go later. It's another beautiful day today. My legs this morning actually are a little bit sore from the sprinting during kickball, lol. So maybe a slow longer run is what I need.
I did my wall pushups this morning. I think the next step will be to do them at an angle on the dining room table edge or something. (Have you started doing any pushups Casey? That's not a wagging finger asking, just curious) I really need to do more strength stuff - I am just so mushy and it's really starting to bother me. I need to get going on the lifting and especially core stuff. Maybe I should set some sort of goal with it - like be able to do x amount of pushups or crunches or something. I don't know - it's a hard thing to try to predict. The only thing I keep thinking is the stronger I am the better I'll be able to run and do well in the duathlons I want to do this season.
I need to figure out something to do today. I wanted to run this morning but ended up working instead. But I don't see a reason that I couldn't go later. It's another beautiful day today. My legs this morning actually are a little bit sore from the sprinting during kickball, lol. So maybe a slow longer run is what I need.
I did my wall pushups this morning. I think the next step will be to do them at an angle on the dining room table edge or something. (Have you started doing any pushups Casey? That's not a wagging finger asking, just curious) I really need to do more strength stuff - I am just so mushy and it's really starting to bother me. I need to get going on the lifting and especially core stuff. Maybe I should set some sort of goal with it - like be able to do x amount of pushups or crunches or something. I don't know - it's a hard thing to try to predict. The only thing I keep thinking is the stronger I am the better I'll be able to run and do well in the duathlons I want to do this season.
Wednesday, May 5, 2010
Wednesday Exercise
I'm a bit sore in the areas I worked yesterday. Not overly so, but I suppose that may come yet.
It was a pleasant, but rough run this morning. The weather was perfect, but I was struggling. Not sure, but perhaps I was just burned from the run/lift yesterday.
3.32mi in 32:50
9:52 pace isn't bad at all.
Kickball tonight, but again, that's probably not going to count for much.
Saturday morning run, Steph?
It was a pleasant, but rough run this morning. The weather was perfect, but I was struggling. Not sure, but perhaps I was just burned from the run/lift yesterday.
3.32mi in 32:50
9:52 pace isn't bad at all.
Kickball tonight, but again, that's probably not going to count for much.
Saturday morning run, Steph?
Tuesday, May 4, 2010
Tuesday Exercise
Tuesday Lift day!
I warmed up with a mile in the new shoes. They felt pretty good, but I think there is going to be a break in period for sure. They felt alright, but my feet need to adjust
1.2 in 9:18
I did some scouring to find a nice lifting routine I could follow, an came up with the following. Today was chest, shoulder and back day. The next lift day will be arms, legs and core.
(DB) = Dumbbells = weight per hand
(MA) = Machine
Chest
Incline Bench (DB) 30 lbs 15-12-10 reps
Flat Bench (MA) 70 lbs 15-12-10
Pec Deck (MA) 80 lbs 14-12-10
Back
PullDowns (MA) 87.5 lbs 14-12-10
Hyperextension 120 lbs 20-20-20
Shrugs(DB) 45 lbs 15-12-10
Shoulders
Overhead Press(ma) 70 lbs 15-12-8
Lateral Raises (db) 15 lbs 15-10-10
It was good. I think the mile warmup was nice, but I felt rushed when I was lifting due to time limits. Maybe I'll drop the cardio workout to get in the limb work.
I warmed up with a mile in the new shoes. They felt pretty good, but I think there is going to be a break in period for sure. They felt alright, but my feet need to adjust
1.2 in 9:18
I did some scouring to find a nice lifting routine I could follow, an came up with the following. Today was chest, shoulder and back day. The next lift day will be arms, legs and core.
(DB) = Dumbbells = weight per hand
(MA) = Machine
Chest
Incline Bench (DB) 30 lbs 15-12-10 reps
Flat Bench (MA) 70 lbs 15-12-10
Pec Deck (MA) 80 lbs 14-12-10
Back
PullDowns (MA) 87.5 lbs 14-12-10
Hyperextension 120 lbs 20-20-20
Shrugs(DB) 45 lbs 15-12-10
Shoulders
Overhead Press(ma) 70 lbs 15-12-8
Lateral Raises (db) 15 lbs 15-10-10
It was good. I think the mile warmup was nice, but I felt rushed when I was lifting due to time limits. Maybe I'll drop the cardio workout to get in the limb work.
Monday Bike Ride
33 miles, pretty easy. It was a slower pace than before.
The evening was beautiful. Couldn't have asked for more perfect weather. I need to start going out more than once a week. The thought of going that many miles solo is not fun though. Guess I'll resort to the ipod in one ear method cyclists sometimes do on the trail.
The evening was beautiful. Couldn't have asked for more perfect weather. I need to start going out more than once a week. The thought of going that many miles solo is not fun though. Guess I'll resort to the ipod in one ear method cyclists sometimes do on the trail.
Monday, May 3, 2010
5 Weeks till Greece
Weekend Exercise.
Sunday Disc Golf - 2 miles, wet and windy
I didn't get much in this last weekend. My distance running has been curbed by my sore arches and bad shoes. I would really like to get at least 2 good runs in a week going forward. 3 if I can squeeze it in. I did get new shoes at the Pig Convention, and I think I'll break them in before our scheduled Wed run. Just a like mile or 2.
Monday exercise
Spinning class was AWESOME today. The loud girls were separated in the back of the room by another spinner, so I didn't need to struggle to hear the already loud music and instructor. No Lady BlahBlah today either. Ok, so her art is cheap and catchy. It just doesn't do it for me. It's not motivating or driving. Sitting front and center in the room (like the teacher's pet in Elementary school) offers good fan air flow, and less distraction from the loud bitches in the back. Today there was something else too. Karen kept pushing me today, and I think I pushed her too. After class she said to me, " I thought I pushed it too hard during the first class, so I was going to take it easy for this one. I guess not :) " (quoted smile). She would look at me during class and ask if I could add more, or ask if " I could push myself breathless". It was great. I kept up all class, and felt very good at the end. on a side note, My gym shorts, socks and shirt were still wet in the dryer this morning, so I needed to wear my casual shorts, tall white socks and a pooey tshirt. The normal, inumerable drops of sweat decided to form a pool today. I was really hot.
Monday Weigh-in - 207 down 3 lbs from last week. I need a few more weeks like this to get to my goal once I start lifting and putting on mass.
Sunday Disc Golf - 2 miles, wet and windy
I didn't get much in this last weekend. My distance running has been curbed by my sore arches and bad shoes. I would really like to get at least 2 good runs in a week going forward. 3 if I can squeeze it in. I did get new shoes at the Pig Convention, and I think I'll break them in before our scheduled Wed run. Just a like mile or 2.
Monday exercise
Spinning class was AWESOME today. The loud girls were separated in the back of the room by another spinner, so I didn't need to struggle to hear the already loud music and instructor. No Lady BlahBlah today either. Ok, so her art is cheap and catchy. It just doesn't do it for me. It's not motivating or driving. Sitting front and center in the room (like the teacher's pet in Elementary school) offers good fan air flow, and less distraction from the loud bitches in the back. Today there was something else too. Karen kept pushing me today, and I think I pushed her too. After class she said to me, " I thought I pushed it too hard during the first class, so I was going to take it easy for this one. I guess not :) " (quoted smile). She would look at me during class and ask if I could add more, or ask if " I could push myself breathless". It was great. I kept up all class, and felt very good at the end. on a side note, My gym shorts, socks and shirt were still wet in the dryer this morning, so I needed to wear my casual shorts, tall white socks and a pooey tshirt. The normal, inumerable drops of sweat decided to form a pool today. I was really hot.
Monday Weigh-in - 207 down 3 lbs from last week. I need a few more weeks like this to get to my goal once I start lifting and putting on mass.
5 weeks and counting...
The weekend was rainy... but I still managed to get in some exercise:
3ish mile run
disc golf at Harbin, so some walking.
I feel pretty good about it.
Tonight is group ride night!! It's going to be beautiful! Can't wait...no bonking this time.
5 more weeks... does this mean you are starting lifting again this week Casey?
Friday, April 30, 2010
friday speed work?
OK, so I got out today in the beautiful weather for a "gentle" jaunt around the 1.2 mile loop here at work. Mainly I wanted to get out to test my old shoes and see how they felt on my feet while running. But also... ummm have you looked out the window? It's sunny, generally clear skies and pushing 80. What more reason could you need to get outside? So here's what happened.
I found a stop watch on my blackberry and decided to time myself. I know I run faster when I am by myself, but I just didn't know by how much. When I'm running by myself I'm much more winded, and that's why I suspect a faster pace. I strapped on my old shoes, which I could instantly tell provided more support in my arches, and got to it. My feet were pretty comfortable throughout the run, but I was aware of my left arch as it was cushioned by the shoe. My breathing was rough setting out. It made me think that I should have a warmed up before I started my jaunt. It calmed down about .5mi in though. It was a bit windy in the back half of the loop and I got a dry mouth. Not much else to mention, except I knew I was running faster than normal by the rate I was breathing. The trail map says it's a 1.2 mile loop, and I crossed the line in..... drum roll (cause this is ridiculous) 8:38. By my math, that's a 7:20 mile!! I was winded, to be sure, and there is no way I could keep that pace for even another mile, but I was surprised. Especially when I took my first look rounding the last corner and it said 7:30. I walked another mile or so to relax and get some more time in with the old shoes. I guess I should learn to pace myself better if I am going to run on my own.
I'm not sure what to expect from my feet after the run. Right now, I can bearly notice any pain at all. That's good. Sounds like I should get some new shoes ASAP and keep going. only a few more days, and it will be 5 weeks till Greece! (weighed in at 208 today pre-shower)
I found a stop watch on my blackberry and decided to time myself. I know I run faster when I am by myself, but I just didn't know by how much. When I'm running by myself I'm much more winded, and that's why I suspect a faster pace. I strapped on my old shoes, which I could instantly tell provided more support in my arches, and got to it. My feet were pretty comfortable throughout the run, but I was aware of my left arch as it was cushioned by the shoe. My breathing was rough setting out. It made me think that I should have a warmed up before I started my jaunt. It calmed down about .5mi in though. It was a bit windy in the back half of the loop and I got a dry mouth. Not much else to mention, except I knew I was running faster than normal by the rate I was breathing. The trail map says it's a 1.2 mile loop, and I crossed the line in..... drum roll (cause this is ridiculous) 8:38. By my math, that's a 7:20 mile!! I was winded, to be sure, and there is no way I could keep that pace for even another mile, but I was surprised. Especially when I took my first look rounding the last corner and it said 7:30. I walked another mile or so to relax and get some more time in with the old shoes. I guess I should learn to pace myself better if I am going to run on my own.
I'm not sure what to expect from my feet after the run. Right now, I can bearly notice any pain at all. That's good. Sounds like I should get some new shoes ASAP and keep going. only a few more days, and it will be 5 weeks till Greece! (weighed in at 208 today pre-shower)
Thursday, April 29, 2010
Thursday Exercise
Ah, what a day. It was the epitome of stressful bull-shit work mornings. I'm the one person in this department with the patience of Job, and I get a lot of the shit jobs with frustrating customers because of it. The last few days were full of it. Hell, I'd say I spent 8-9 hours total with 3 different customers Tuesday and Wednesday. Today, though, I snapped. My patience was gone by 11AM. I got off the call the snapped me, and saw the next person calling through was the 1 person in the whole company that I wouldn't be able to deal with. I tried to be as pleasant as possible, but it was no use. She pushed all the buttons, and she pushed them hard. At the end of the call, I just hung up on her. (yeah, I know... Right?!?) I was soooo looking forward to getting down to spinning class and work all of that bull-shit off.
Spinning was pretty great today. There were only 5 of us in class today. And, despite my early concerns with getting the "front and center" bike, I've sorta adopted it as my own. With the addition of the new fan on the front wall it is actually pretty pleasant. Plus, with the loud ass girls in the back on of the class who are always talking to each other over the volume of the music, It allows me to hear Karen better, and get the music a bit louder. Today we focused on the faster sections of the same workout from Monday. There were plently of hills today, and they are definetly my favorite parts, but I pushed pretty well in the fast sections too. I was a sweat factory today too. I couldn't believe the density of my sweat droplets on the floor around the bike, and on the cross bars. At one point Karen even said, "I'm glad I'm not the only one sweating" while looking at me. I took it as a compliment, and aknowledgement of my effort. It was a good day andI worked harder than I thought I would be able to. 5 minutes in, I just wasn't feeling confident.
It was the same routine, but it was a different score today. The one that included Bad Romance by Lady Poopoop. It came out today, I guess when Karen saw me diverting my eyes as she asked how anyone couldn't just love this song and laugh along, It came out that I wasn't a fan of lady Crapcrap. I was ready to defend myself with what would have sounded like total elitist snobery about how I prefer music, where people actually play instruments. I'm glad no one ever asked for my oppinion. :) I think I'm the only one there that doesn't like that song. The loud ass girls in the back, who were obviously not working hard enough, took the opportunity to sing along just despite me. Even at the end of the class, one of them tabbed back through her playlist and started up the song again while we were stretching. Bitch.
Spinning was pretty great today. There were only 5 of us in class today. And, despite my early concerns with getting the "front and center" bike, I've sorta adopted it as my own. With the addition of the new fan on the front wall it is actually pretty pleasant. Plus, with the loud ass girls in the back on of the class who are always talking to each other over the volume of the music, It allows me to hear Karen better, and get the music a bit louder. Today we focused on the faster sections of the same workout from Monday. There were plently of hills today, and they are definetly my favorite parts, but I pushed pretty well in the fast sections too. I was a sweat factory today too. I couldn't believe the density of my sweat droplets on the floor around the bike, and on the cross bars. At one point Karen even said, "I'm glad I'm not the only one sweating" while looking at me. I took it as a compliment, and aknowledgement of my effort. It was a good day andI worked harder than I thought I would be able to. 5 minutes in, I just wasn't feeling confident.
It was the same routine, but it was a different score today. The one that included Bad Romance by Lady Poopoop. It came out today, I guess when Karen saw me diverting my eyes as she asked how anyone couldn't just love this song and laugh along, It came out that I wasn't a fan of lady Crapcrap. I was ready to defend myself with what would have sounded like total elitist snobery about how I prefer music, where people actually play instruments. I'm glad no one ever asked for my oppinion. :) I think I'm the only one there that doesn't like that song. The loud ass girls in the back, who were obviously not working hard enough, took the opportunity to sing along just despite me. Even at the end of the class, one of them tabbed back through her playlist and started up the song again while we were stretching. Bitch.
Wednesday Exercise
4mile run
Kickball
Wednesday morning, while my brain still wasn't working after mile 1, I took us the "wrong" way. I was pretty sure that I was taking us along the 3.1 mile loop to help avoid treacherous Weber rd. Whoops! With a wave of panic I doubted my brains ability to recall the loops I had mapped. In the end, it was a 4 mile loop, and we finished with a 10:18 pace. This is the furthest I've run, and at the end I felt pretty ok. I knew we had gone further than intended, and I was noting each landmark in my head on the double-back stretch. It was like my body knew we were getting close and it just wanted to quit. I had to push to get it around the corner and the last 3 yard lengths. My breathing deepend and quicken, and I was suddenly aware of being tired. perhaps thats when the adrenaline caused by the panic disappeared. Overall, it was an awesome. Definetly my accomplishment for the day. Great run Steph!
But the aftermath....
I've been having arch pain in my left foot after running since last week. Plantar Fascilitis I think is my ailment. Early on in the 4 miler, I realized that my left foot was landing strange. It was a bit toe-in... imagine my stick drawings are my feet, and this is how they were alligned.
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I made a concious effort to correct my gait, but I'm not sure how affective it was. I spent a pretty good time yesterday trying to figure out if I was over or under-pronating, and if my shoes are the proper shoes to compensate. I've diagnosed myself with an under-pronating gait, which means that when I am transfering my weight it isn't distrubuted properly along the outside of my foot. I am rolling from my heel to my big toe which is causing my arch to collapse. That being the case, I have a pair of NB MR738s that are built for people with a neutral or under-pronating gait. Oh well, there's 80 bucks down the drain. I plan to stop in at Running Spot, or Fleet feet for verification of my conclusion. Why on why did they stop making the Adidas Supernova Cushions?
Also, we had another game of kickball where we were mercied. I did, however, make it around the bases. It was a nice bit of sprinting I suppose.
Kickball
Wednesday morning, while my brain still wasn't working after mile 1, I took us the "wrong" way. I was pretty sure that I was taking us along the 3.1 mile loop to help avoid treacherous Weber rd. Whoops! With a wave of panic I doubted my brains ability to recall the loops I had mapped. In the end, it was a 4 mile loop, and we finished with a 10:18 pace. This is the furthest I've run, and at the end I felt pretty ok. I knew we had gone further than intended, and I was noting each landmark in my head on the double-back stretch. It was like my body knew we were getting close and it just wanted to quit. I had to push to get it around the corner and the last 3 yard lengths. My breathing deepend and quicken, and I was suddenly aware of being tired. perhaps thats when the adrenaline caused by the panic disappeared. Overall, it was an awesome. Definetly my accomplishment for the day. Great run Steph!
But the aftermath....
I've been having arch pain in my left foot after running since last week. Plantar Fascilitis I think is my ailment. Early on in the 4 miler, I realized that my left foot was landing strange. It was a bit toe-in... imagine my stick drawings are my feet, and this is how they were alligned.
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I made a concious effort to correct my gait, but I'm not sure how affective it was. I spent a pretty good time yesterday trying to figure out if I was over or under-pronating, and if my shoes are the proper shoes to compensate. I've diagnosed myself with an under-pronating gait, which means that when I am transfering my weight it isn't distrubuted properly along the outside of my foot. I am rolling from my heel to my big toe which is causing my arch to collapse. That being the case, I have a pair of NB MR738s that are built for people with a neutral or under-pronating gait. Oh well, there's 80 bucks down the drain. I plan to stop in at Running Spot, or Fleet feet for verification of my conclusion. Why on why did they stop making the Adidas Supernova Cushions?
Also, we had another game of kickball where we were mercied. I did, however, make it around the bases. It was a nice bit of sprinting I suppose.
Wednesday, April 28, 2010
Wednesday 4/28/10 Exercise (Steph)
Ran 4 miles this morning with Casey. 4 MILES!!! Yaaaay!!!!!! 41:13. 10:18 pace.
This is the farthest I've ran since the whole IT band mishap, and I feel great! And this was after doing a track workout the night before! I would say I'm on my way to getting back into distance running and that makes me sooooo happy!
It was chilly and not humid at all. Big difference from our run on Saturday.
Kickball tonight...we'll see how the leggies feel then!
Oh, and 50 wall pushups. Haven't done them yet but I will for sure.
This is the farthest I've ran since the whole IT band mishap, and I feel great! And this was after doing a track workout the night before! I would say I'm on my way to getting back into distance running and that makes me sooooo happy!
It was chilly and not humid at all. Big difference from our run on Saturday.
Kickball tonight...we'll see how the leggies feel then!
Oh, and 50 wall pushups. Haven't done them yet but I will for sure.
Tuesday, April 27, 2010
Tuesday Exercise 4/27/10 (Steph)
Track night:
1 mile warm up
5-7 x 100 (I lost track)
2 x 200
1 x 100
Jogged maybe another mile cool down.
The 100s were about 21-23 seconds each. The headwind was rough at times!
Oh, and I also did 50 wall pushups. :)
1 mile warm up
5-7 x 100 (I lost track)
2 x 200
1 x 100
Jogged maybe another mile cool down.
The 100s were about 21-23 seconds each. The headwind was rough at times!
Oh, and I also did 50 wall pushups. :)
Monday, April 26, 2010
Spinning
LATE POST ZOMG
Today's "Monday" spinning was felt pretty awesome. She was really motivated to work us through the hills today, after spending a weekend in chicago at a conference for spinning instructors.
I felt strong and pushed hard. no arch pain
Today's "Monday" spinning was felt pretty awesome. She was really motivated to work us through the hills today, after spending a weekend in chicago at a conference for spinning instructors.
I felt strong and pushed hard. no arch pain
6 weeks till Greece!!!!
6 weeks and counting. As I mentioned in my last update about the weekend, I was a bit loose with my diet, and it may show with my Weigh-in. Well, it did. But it wasn't as much damage as it could have been.
Weigh-in : 210 = 1lb gained.
So now I need to tighten up the slack, concentrate and work hard to trim up and meet my goals.
Weigh-in : 210 = 1lb gained.
So now I need to tighten up the slack, concentrate and work hard to trim up and meet my goals.
Weekend exercise.
Saturday
I ran 5k with G, S, and Daryl. This went well, but it was seriously humid. We were practically swimming it was so thick. Our pace was a bit faster than earlier in the week.
Disc Golf estimated 1.5 miles around the Mason 9 hole course(twice).
Sunday
Daryl and I squeezed in 2 rounds at woodland mound when we realized the sun was shining.
It's 2 miles to get around this short course, twice.
I'm not tracking my intake, but I would have been sad about my performance this weekend. With Daryl in town, there was a lot of eating and lots of drinking. Then, it's food day at work. we currently have :
Chicken Dip + chips
Rubens Dip + bread
Garlic Dip + Bagel chunks
Pepperoni cheese ball and crackers
Turkey Chili
Bagels + creme cheese
Cake
Brownies
Girl Scout cookies
Weigh in may be a little disappointing this morning. I'm ok with that.
I ran 5k with G, S, and Daryl. This went well, but it was seriously humid. We were practically swimming it was so thick. Our pace was a bit faster than earlier in the week.
Disc Golf estimated 1.5 miles around the Mason 9 hole course(twice).
Sunday
Daryl and I squeezed in 2 rounds at woodland mound when we realized the sun was shining.
It's 2 miles to get around this short course, twice.
I'm not tracking my intake, but I would have been sad about my performance this weekend. With Daryl in town, there was a lot of eating and lots of drinking. Then, it's food day at work. we currently have :
Chicken Dip + chips
Rubens Dip + bread
Garlic Dip + Bagel chunks
Pepperoni cheese ball and crackers
Turkey Chili
Bagels + creme cheese
Cake
Brownies
Girl Scout cookies
Weigh in may be a little disappointing this morning. I'm ok with that.
Sunday, April 25, 2010
Saturday 4/24/10 Exercise (Steph)
3.1 miles around the Gallowhood with Casey, Greg and Daryl - it was awesome.
9:34 pace. It was sunny. And hot. But it went by so quickly. I am so happy to have gone that pace. If I had been by myself, I know I would have faded away in the back half.
Then we played disc golf.
Unfortunately that's all I did this weekend. I definitely feel like I should have done more. Monday is looking to be rainy, so I don't think I'll be going on the group ride from the shop (though I am anxious for a redo after last week's ride). So I might try to Spinflix instead - it's been a long time since I've done that.
When are we running this week, Casey?
ZOMG 6 weeks till Greece!!! :)
9:34 pace. It was sunny. And hot. But it went by so quickly. I am so happy to have gone that pace. If I had been by myself, I know I would have faded away in the back half.
Then we played disc golf.
Unfortunately that's all I did this weekend. I definitely feel like I should have done more. Monday is looking to be rainy, so I don't think I'll be going on the group ride from the shop (though I am anxious for a redo after last week's ride). So I might try to Spinflix instead - it's been a long time since I've done that.
When are we running this week, Casey?
ZOMG 6 weeks till Greece!!! :)
Thursday, April 22, 2010
Thursday - Unexpected day of rest
I took the day off. A day off from work, and from exercise. It was supposed to be spinning day, but for what it's worth, I wasn't really looking forward to it anyway. Karen, the normal (awesome) instructor is out of town to some big convention in Chicago this weekend. We were going to have the stand instructor Marianne. She's ok and all, but I just don't enjoy my time much in her class. It's a different routine and a different kind of work-out. Ah well. I bet my body is happy that I didn't push it today.
I creaked and cracked getting out of bed this morning. Mainly from my ankles and knees. I'm not in any pain from those joints which is good, but it was a bid concerning earlier. My left foot arch started to hurt yesterday when I strapped on my hiking shoes for kickball. It came out of no where. I hadn't had any discomfort to speak of all morning. Currently it's still a bit tender, but not as bad as yesterday. I walked around a bit when Jannelle and I went out, and it wasn't in much pain. I guess that's good. The only other pain to note is that my neck is a bit stiff. As you pointed out, Steph, It may be from tensing up my shoulders while running. I will have to pay more attention to that next time.
Speaking of next time, we need to figure out when that will be. And how far... I really think I could stretch our distance up to 4 miles, but I was reading about increasing distance and got a bit concerned with what I read. It mentioned only increasing distance by a max of 10% between weeks. What do you think about that Steph? I'll say something to Daryl about running, tonight during raid. I'll see if he wants to run Saturday morning. He is an early riser like me, so I'll tend to think he might agree to run. we shall see.
I creaked and cracked getting out of bed this morning. Mainly from my ankles and knees. I'm not in any pain from those joints which is good, but it was a bid concerning earlier. My left foot arch started to hurt yesterday when I strapped on my hiking shoes for kickball. It came out of no where. I hadn't had any discomfort to speak of all morning. Currently it's still a bit tender, but not as bad as yesterday. I walked around a bit when Jannelle and I went out, and it wasn't in much pain. I guess that's good. The only other pain to note is that my neck is a bit stiff. As you pointed out, Steph, It may be from tensing up my shoulders while running. I will have to pay more attention to that next time.
Speaking of next time, we need to figure out when that will be. And how far... I really think I could stretch our distance up to 4 miles, but I was reading about increasing distance and got a bit concerned with what I read. It mentioned only increasing distance by a max of 10% between weeks. What do you think about that Steph? I'll say something to Daryl about running, tonight during raid. I'll see if he wants to run Saturday morning. He is an early riser like me, so I'll tend to think he might agree to run. we shall see.
Wednesday, April 21, 2010
Tuesday + Wednesday exercise
Tuesday was my day off for cardio work. I think it will be my weights day in another week or so, as long as my weight continues to drop. When I got home from work, Jannelle and I went for a walk around the neighborhood. It was 1.32 miles around the south end of weber oaks at a faster than comfortable pace.
Wednesday morning, (hey that's now!) I got out to run with Stephanie again. We were definitely pushing ourselves more than our last run. Even though we didn't make it quite as far as the last run, we shaved about a minute off our miles. That's pretty good in my book ( not that I have a book, but if I had a book I would surely suggest that saving 1 minute over a mile is pretty good!) We ran along the same path as last saturday, with a few oopsy cul-de-sacs removed, and with a tiny extension in the middle section. Overall net was a short distance loss, but the distance was travelled in 3 minutes less time overall.
A great time, and run 3.1 miles at 9:37 pace.
Wednesday morning, (hey that's now!) I got out to run with Stephanie again. We were definitely pushing ourselves more than our last run. Even though we didn't make it quite as far as the last run, we shaved about a minute off our miles. That's pretty good in my book ( not that I have a book, but if I had a book I would surely suggest that saving 1 minute over a mile is pretty good!) We ran along the same path as last saturday, with a few oopsy cul-de-sacs removed, and with a tiny extension in the middle section. Overall net was a short distance loss, but the distance was travelled in 3 minutes less time overall.
A great time, and run 3.1 miles at 9:37 pace.
Intakes gone.
I've decided to be lazy and not keep a journal any longer of the things I'm eating. I'm just not getting the benefit from it that I thought I would, and it has become difficult to stay on top of (smartphone shortage in the galloway household). I'm trying to keep myself on a reasonable path for food. I could be eating better, but I could also be eating much worse. that is to say, I'm doing well avoiding most of the temptations I'm faced with daily for food choices.
Tuesday, April 20, 2010
Monday 4/19/10 Exercise (Steph)
35 mile bike ride of HILLS. Lots of hills.
The ride was cut a little short due to my bonking. Stomach cramping and dizziness prevented me from going any further on the return trip than the Powder Factory (we were 9.5 miles away). Had to get picked up by the other riders :(
The ride was cut a little short due to my bonking. Stomach cramping and dizziness prevented me from going any further on the return trip than the Powder Factory (we were 9.5 miles away). Had to get picked up by the other riders :(
Monday, April 19, 2010
7 Weeks till Greece
Monday Weigh-in
209 - Woot!
Spinning was tough today. It really felt like a "Monday" class. Perhaps it was because I didn't have my "complex carbs" snack today, and only had a tangerine. I just felt sapped. I couldn't push as hard, and I couldn't push as long. I don't know. Good news is I'm losing weight again. I'm down to 209.
209 - Woot!
Spinning was tough today. It really felt like a "Monday" class. Perhaps it was because I didn't have my "complex carbs" snack today, and only had a tangerine. I just felt sapped. I couldn't push as hard, and I couldn't push as long. I don't know. Good news is I'm losing weight again. I'm down to 209.
Changes to the blog.
Problems
- Time was off
- Never worked a blog with labels, mine were pretty messy
- Can't comment on this blog(from work), but can other Blogger sites.
Changes implemented
- Updated the time to EST
- Cleaned up my labels
- Changed the layout to see if it would correct the commenting issue.
- Time was off
- Never worked a blog with labels, mine were pretty messy
- Can't comment on this blog(from work), but can other Blogger sites.
Changes implemented
- Updated the time to EST
- Cleaned up my labels
- Changed the layout to see if it would correct the commenting issue.
Weekend exercise.
I finally got to get out and run with Stephanie. It was a great 3.2 miles around my neighborhood, and surrounding areas. It was a little chilly, and breezy, but not uncomfortable once I warmed up. I felt good the whole distance, and haven't felt any ill effects on my knee. I did cut up my toe a little with a sharp toe nail. The issue is being managed! It was great company, and I'm looking forward to another run.
Got a bit of a hike while playing Harbin. I keep meaning to wear my pedometer to figure how far of a walk the course is. I don't feel comfortable trying to estimate the distance.
Got a bit of a hike while playing Harbin. I keep meaning to wear my pedometer to figure how far of a walk the course is. I don't feel comfortable trying to estimate the distance.
Weekend intake
Friday. shit, I need to track this better.
Breakfast
2 eggs scrambled
English muffin (no cheese)
Coffee
Snack
Tangerine
Lunch
2 been burritos from taco bell (DOH!, I was weak)
Dinner
Salad, and sandwich? shoot, I don't remember. little help, Jannelle?
Snacks at Poker
2 3Floyds Scottish Ales
6-7 fingers of Pinch 15yr. blended Scotch
some chips and pretzels
Saturday Morning
Water (slight headache) and coffee
Bowl of Strawberry Fields cereal with Soy Milk
Lunch and snacks are a blur
Dinner
Cazadores, umm yikes. Cheese quesadilla, been enchlada, cheese chalupa?
Sunday
Breakfast
3 eggs over medium, english muffin
Snack
Tangerine
1/2 order of Little Ceaser's cheese sticks.
1 Christian Morlein 5th and Vine Marzen
No lunch
Dinner
2 slices of pizza, one veggie, one white cheesy.
1 Bell's Two Hearted Ale.
Breakfast
2 eggs scrambled
English muffin (no cheese)
Coffee
Snack
Tangerine
Lunch
2 been burritos from taco bell (DOH!, I was weak)
Dinner
Salad, and sandwich? shoot, I don't remember. little help, Jannelle?
Snacks at Poker
2 3Floyds Scottish Ales
6-7 fingers of Pinch 15yr. blended Scotch
some chips and pretzels
Saturday Morning
Water (slight headache) and coffee
Bowl of Strawberry Fields cereal with Soy Milk
Lunch and snacks are a blur
Dinner
Cazadores, umm yikes. Cheese quesadilla, been enchlada, cheese chalupa?
Sunday
Breakfast
3 eggs over medium, english muffin
Snack
Tangerine
1/2 order of Little Ceaser's cheese sticks.
1 Christian Morlein 5th and Vine Marzen
No lunch
Dinner
2 slices of pizza, one veggie, one white cheesy.
1 Bell's Two Hearted Ale.
Sunday, April 18, 2010
Saturday 4/16/10 Exercise (Steph)
Ran 3.2 miles with the best running company evarrr!!!
Didn't do much else during this past week. Hopefully this coming week will be better in the exercise front. Need to get on the bike.
Didn't do much else during this past week. Hopefully this coming week will be better in the exercise front. Need to get on the bike.
Thursday, April 15, 2010
Thrusday Exercise
Spinning class was pretty good this afternoon. I needed the good sweat after my frustrating morning at work. It was a morning of working back and forth between our network admin, our security admin, and an app vendor to determine were some communication issues were. It was severely frustrating. In the end, I said screw it and fixed the problem myself... but the ride melted the rest of the bullshit off my shoulders. Lets hope this afternoon is uneventful.
The ride was an old routine that we haven't had for a few months. heavy hills and a few flat race pace +sprint exercises. I really enjoyed the music again, and let it drive me through the tough stuff.
The ride was an old routine that we haven't had for a few months. heavy hills and a few flat race pace +sprint exercises. I really enjoyed the music again, and let it drive me through the tough stuff.
thursday intake
Breakfast
english muffin
american cheese
1 scrambled egg
Coffee
Snack
Cinimmon granola bar
lunch
turkey and provolone wrap
Baked lays BBQ
Water
Snack
serving of salted peanuts
Diet Dr.Pepper cause I was falling asleep
Dinner
Pita Chips and Hummus
4 smallish slices of pesto, artichoke, and tomato pizza
2 Pints of Oberon
english muffin
american cheese
1 scrambled egg
Coffee
Snack
Cinimmon granola bar
lunch
turkey and provolone wrap
Baked lays BBQ
Water
Snack
serving of salted peanuts
Diet Dr.Pepper cause I was falling asleep
Dinner
Pita Chips and Hummus
4 smallish slices of pesto, artichoke, and tomato pizza
2 Pints of Oberon
wednesday kickball
Wednesday intake
Breakfast
Strawberry Yogurt
2 hard boiled eggs
Snack
Tangerine
Lunch
Turkey provolone wrap
banana
snack
oatmeal and honey granola bar
snack
tangerine
dinner
Turkey burger
icky saratoga chips
2 jalepeno poppers
3 beers
Strawberry Yogurt
2 hard boiled eggs
Snack
Tangerine
Lunch
Turkey provolone wrap
banana
snack
oatmeal and honey granola bar
snack
tangerine
dinner
Turkey burger
icky saratoga chips
2 jalepeno poppers
3 beers
Wednesday, April 14, 2010
Tuesday intake
Not a stellar day. Some day I'm going to get motivated to just eat lots of salad... I just don't know when that will be.
Breakfast
Biscuit
2 eggs fried scrambled
1 slice american cheese.
Coffee
Snack
Tangerine
Lunch
Turkey Ham Pepperoni Wrap with Provolone.
Banana
Water.
Snack
Nature Valley crunchy oats & honey granola bar.
Dinner
10 medium wings + celery and blue cheese
1 Three Floyds Scottish ale.
Breakfast
Biscuit
2 eggs fried scrambled
1 slice american cheese.
Coffee
Snack
Tangerine
Lunch
Turkey Ham Pepperoni Wrap with Provolone.
Banana
Water.
Snack
Nature Valley crunchy oats & honey granola bar.
Dinner
10 medium wings + celery and blue cheese
1 Three Floyds Scottish ale.
Tuesday, April 13, 2010
Tuesday 4/13/10 Exercise (Steph)
Tuesday Track Day.
Warm up: 1 mile with Roman (10:00/mile pace)
Session: 10 x 100, 100 recovery (walk)
I did each of them around 21 - 22 seconds. The wind wasn't nearly as bad as last week. In fact, I believe it was a cross-breeze for both straights. The 9th 100 was rough. I began to feel the twinges of nausea after finishing and bent over to stop to catch my breath, lol. Note: my 100 "sprint" pace is Roman's 800 repeats pace. Bwaaaaahaahaahaa!
Cool down: 800 jog, 800 walk with Roman
I wasn't cooling down again, like last week. Couldn't carry on a conversation too well after the second lap. So I decided walking was better than running and we walked 2 laps.
Feel pretty good now. Felt good during, aside from the last two 100s. I can tell that my body gives up when I see the line, so I have to keep pushing past it.
Warm up: 1 mile with Roman (10:00/mile pace)
Session: 10 x 100, 100 recovery (walk)
I did each of them around 21 - 22 seconds. The wind wasn't nearly as bad as last week. In fact, I believe it was a cross-breeze for both straights. The 9th 100 was rough. I began to feel the twinges of nausea after finishing and bent over to stop to catch my breath, lol. Note: my 100 "sprint" pace is Roman's 800 repeats pace. Bwaaaaahaahaahaa!
Cool down: 800 jog, 800 walk with Roman
I wasn't cooling down again, like last week. Couldn't carry on a conversation too well after the second lap. So I decided walking was better than running and we walked 2 laps.
Feel pretty good now. Felt good during, aside from the last two 100s. I can tell that my body gives up when I see the line, so I have to keep pushing past it.
Tuesday Exercise
Today I decided to take a run outside in the beautiful 70 degree weather. Again, I chose to run without my knee brace to try and continue to strengthen my knee. Today I ran 1.2 miles, walked .2, then finished with another 1 mile run. I didn't time it, but I wasn't pushing very hard either. I think my eyebrows may have gotten a bit sunburned. The sweat beads up there and catches the sun.
I ran clockwise this time, where I had been going counter clockwise before. The track has more steady uphill grades, and 1 steep short uphill. I think I like running uphill a bit more than running down hill. I never feel like I'm in control... I hold back where gravity could help me run faster, but it feels really clumsy. Oh well. My legs work, and my knee feels ok. I didn't even need to use my AK
I ran clockwise this time, where I had been going counter clockwise before. The track has more steady uphill grades, and 1 steep short uphill. I think I like running uphill a bit more than running down hill. I never feel like I'm in control... I hold back where gravity could help me run faster, but it feels really clumsy. Oh well. My legs work, and my knee feels ok. I didn't even need to use my AK
Monday Exercise.
Monday is spinning day, and yesterday's class was pretty great. Monday's are generally difficult classes. I'm not sure if this is because I(we) are all out of shape from the weekends, or if she just pushes us harder. Yesterday was no exception. It was hard. But this time I really felt good in our "hard" Monday class. I pushed really hard to keep up in the speed work, and used a bit of extra resisance on our climbs. I must have been the chicken dip!
Monday, April 12, 2010
Monday intake
Monday intake-
Breakfast
Blueberry bagel with low fat cream cheese
2 hard boiled eggs
Coffee
Snack
4 "Scoops" chips with chicken dip
Water
Lunch
Turkey Wrap on a wheat tortilla, with american cheese.
plain sunchips
Water
Snack
3 little 1-bite shortbread cookies
Dinner
Veggie pasta dish with whole wheat pasta.
Snack
Bowl of Oatmeal with a little bit of brown sugar and soymilk.
Breakfast
Blueberry bagel with low fat cream cheese
2 hard boiled eggs
Coffee
Snack
4 "Scoops" chips with chicken dip
Water
Lunch
Turkey Wrap on a wheat tortilla, with american cheese.
plain sunchips
Water
Snack
3 little 1-bite shortbread cookies
Dinner
Veggie pasta dish with whole wheat pasta.
Snack
Bowl of Oatmeal with a little bit of brown sugar and soymilk.
Shit, mulligan!
Last week intake = fail. I'm not going to try to list out all the shit I ate. It was pathetic.
Last week exercise;
Monday - Spinning, no knee brace
Tuesday - Rest
Wednesday - Run/walk 2.4 miles no brace
Thursday - Spinning, braced
Friday rest
Saturday - lots of standing around
Sunday - walked the disc golf course
It's a new week, lets try this again.
Last week exercise;
Monday - Spinning, no knee brace
Tuesday - Rest
Wednesday - Run/walk 2.4 miles no brace
Thursday - Spinning, braced
Friday rest
Saturday - lots of standing around
Sunday - walked the disc golf course
It's a new week, lets try this again.
Sunday, April 11, 2010
Friday 4/9/10 - Sunday 4/11/10 (Steph)
Not much on the workout front these past days, but they've been a fun past few days. The most activity I did was walking.
Friday afternoon- I walked as I shopped, does that count? ;)
Saturday- walked around leisurely at Keeneland Horse Race Track.
Sunday- walked around a disc golf park.
All very fun activities, and it was a beautiful, very enjoyable weekend.
Here's to a great week for both of us, Casey. Rock the spinning and run/walking and healthy eating!!!!!!!
Friday afternoon- I walked as I shopped, does that count? ;)
Saturday- walked around leisurely at Keeneland Horse Race Track.
Sunday- walked around a disc golf park.
All very fun activities, and it was a beautiful, very enjoyable weekend.
Here's to a great week for both of us, Casey. Rock the spinning and run/walking and healthy eating!!!!!!!
Thursday, April 8, 2010
Thursday 4/8/10 Exercise (Steph)
Lift and a little core.
Lifted 12 reps, 2 sets
- Bicep Curls (two kinds)
- Rows
- Overhead press
- Triceps (overhead and angled)
- Bent over row
- Chest press on the ball
- Lateral Raise
Core
- 3 planks, only 10 sec each (yes I'm weak)
- pushups from the ball
- side ab reaches
Lifted 12 reps, 2 sets
- Bicep Curls (two kinds)
- Rows
- Overhead press
- Triceps (overhead and angled)
- Bent over row
- Chest press on the ball
- Lateral Raise
Core
- 3 planks, only 10 sec each (yes I'm weak)
- pushups from the ball
- side ab reaches
Wednesday, April 7, 2010
Wednesday 4/7/10 Exercise (Steph)
Awful run. I'm sore from breathing hard yesterday at the track workout.
Pa. The. Tic.
Ran: 2 miles.
Slow pace.
Felt bad.
That is all.
Pa. The. Tic.
Ran: 2 miles.
Slow pace.
Felt bad.
That is all.
Tuesday 4/6/10 Exercise (Steph)
Hot, windy night at the track!
Warm up:
1 mile
Session:
8 x 100, 100 rest intervals (walking)
Averaged about 22-23 seconds per 100 ( s l o w )
Cool down:
1 mile, at 11:00 pace
It was way too difficult- never felt recovered (?!)
Also did 50 wall push-ups. Yes, wall pushups. I have to start somewhere.
Warm up:
1 mile
Session:
8 x 100, 100 rest intervals (walking)
Averaged about 22-23 seconds per 100 ( s l o w )
Cool down:
1 mile, at 11:00 pace
It was way too difficult- never felt recovered (?!)
Also did 50 wall push-ups. Yes, wall pushups. I have to start somewhere.
Steph's Initial Goals
OVERALL GOAL: To be fitter, faster, and stronger by June 5th.
Sub-Goals:
THE PLAN
Exercise:
I am aiming for 3-4 days of running, at least 2 days of biking and one day off during the week. Some days might double up exercises, which is fine because probably one day every other week will be a brick workout (alternating running and biking). I also need to get a couple days of core/strength work in there. This is all a challenge, and in the past I've found it to be best for me to just play the week by ear rather than strictly determine which days I do what. There are certain days that are already dedicated to certain activities... Monday night: group ride. Tuesday night: Track workout. Other than that, I need to plan while keeping in mind that the workouts are a priority in the day. The weekend will be used for longer sessions of activities like a long run or bike ride.
Diet:
Overall, I need to eat better, healthier choices for my calories. This means going to the grocery store, maybe even multiple times in the week, for fresh food. I need more protein and need to watch my iron level. Cooking more dinners at home during the week will also help with the excess caloric intake. I also need to drink more water – I'm bad at that.
Tracking:
I will post my workouts here. Cardio, strength and core with ability shown for each (i.e. 3 mile run, 10:15 pace)
Sub-Goals:
- Increase biking ability and distance
- Get my running pace down
- Increase overall strength
- Consistent workouts, eating better so excess weight comes off, sleeping well
- Planned bike rides and duathlon brick workouts
- Tuesday track workouts and other runs with people
- Weekly strength sessions
- Making workouts a priority in the day, not an "if I have time" activity
THE PLAN
Exercise:
I am aiming for 3-4 days of running, at least 2 days of biking and one day off during the week. Some days might double up exercises, which is fine because probably one day every other week will be a brick workout (alternating running and biking). I also need to get a couple days of core/strength work in there. This is all a challenge, and in the past I've found it to be best for me to just play the week by ear rather than strictly determine which days I do what. There are certain days that are already dedicated to certain activities... Monday night: group ride. Tuesday night: Track workout. Other than that, I need to plan while keeping in mind that the workouts are a priority in the day. The weekend will be used for longer sessions of activities like a long run or bike ride.
Diet:
Overall, I need to eat better, healthier choices for my calories. This means going to the grocery store, maybe even multiple times in the week, for fresh food. I need more protein and need to watch my iron level. Cooking more dinners at home during the week will also help with the excess caloric intake. I also need to drink more water – I'm bad at that.
Tracking:
I will post my workouts here. Cardio, strength and core with ability shown for each (i.e. 3 mile run, 10:15 pace)
Tuesday intake
Breakfast
Blueberry bagel toasted with plain low-fat cream cheese
1 dannon strawberry yogurt
Lunch (here's the doozy)
Cheeseburger in Paradise - 4 mini cheeseburgers and fries
2 - diet cokes
Dinner
none - not hungry
2 glasses of Chardonnay
Blueberry bagel toasted with plain low-fat cream cheese
1 dannon strawberry yogurt
Lunch (here's the doozy)
Cheeseburger in Paradise - 4 mini cheeseburgers and fries
2 - diet cokes
Dinner
none - not hungry
2 glasses of Chardonnay
Monday, April 5, 2010
Intake
Breakfast
14oz coffee
Biscuit
2 eggs, steamed scrambled
1 slice American cheese
Early snack
Nature Valley Peanut Butter granola bar
Lunch (after spinning)
Turkey and provolone and lettuce, in jalapeno wrap(yuk!)
1 serving of original sun chips
Afternoon Snack
1 Nature Valley vanilla yogurt granola bar
Lots of water, 1 small glass of pure orange juice.
Monday Dinner
5 potato peirogis with Tomato sauce, and hunk of whole wheat french bread.
1 Bells Oberon
Late night snack (BAD!!!)
6 bites of whole wheat french bread with nutella
14oz coffee
Biscuit
2 eggs, steamed scrambled
1 slice American cheese
Early snack
Nature Valley Peanut Butter granola bar
Lunch (after spinning)
Turkey and provolone and lettuce, in jalapeno wrap(yuk!)
1 serving of original sun chips
Afternoon Snack
1 Nature Valley vanilla yogurt granola bar
Lots of water, 1 small glass of pure orange juice.
Monday Dinner
5 potato peirogis with Tomato sauce, and hunk of whole wheat french bread.
1 Bells Oberon
Late night snack (BAD!!!)
6 bites of whole wheat french bread with nutella
Casey's Inital Goals
Casey’s 8 week weight loss goals
Primary Goal – Initially my goal will be to weigh less than 200lbs.by June 5th, the day we leave for
Secondary Goal – Increased weight training focused on upper body and core. I understand that this goal may slow the progress on the primary goal.
Tertiary Goal – Reduce financial burden of paying for food from the cafeteria or eating out by purchasing ingredients and making my breakfast/lunch.
Tracking
Monday weigh-ins will happen after class, in a dry towel.
- Starting weight as of
Take a before and after photo.
- I will hang the photo on my bathroom mirror as motivation, and upon the completion of the 8 weeks, I will have another photo taken.
Means
Diet - Need to find a decent caloric deficit while maintaining proper nutrition.
1) Keep and share an intake log.
2) Remove excess intake from non-meal/snack time. No incidentals.
3) Only drink water/coffee/tea or real juice throughout the day. Limit soda intake.
4) Take my daily vitamin as a supplement.
Exercise- Burn enough calories along with my intake deficit, to start losing weight
1) Cardio work:
- 3 sessions minimum during the week, generally 45 minutes long.
- At least1 hour of cardio or equivalent activity on the weekends.
- Normal activities include Spinning, Cycling, Running, and Elliptical.
2) Weight training: to begin during week 5.
- 1 day of weight training to focus on core strength and chest/upper body.
- Where the weight loss permits, replace a cardio day and make it weights.
3) Increase my focus on stretching.
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