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!!
Monday, May 31, 2010
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?
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