Monday, May 04, 2009

23 days until 32 and 27 days until my tri!! Workout results 5/4

Well as of today I only have 23 days left before I turn the big 32! I do not mind as this is just a wonderful time in my life and I feel better than I have in a long time! Today also leaves me with only 27 more days until my triathlon! I am excited! My goal is simple, it is to just finish the race strong and to have FUN! I do not care if I am the last person across that finish line, I am just so proud I have come this far!!!

Todays training was good, my bike ride was strong. I did not push it full max, but I managed to hold a 15.9 avg mph despite all the stop signs. I got in a few hills which is good prep for my 15.2 mile ride full of hills the day of my race. It is a hard course so I need to be ready to conquer those hills! My run today was my fastest brick run ever!! I did a 9:09mm at 1:30 in the HOT afternoon sun here in Texas! It was hard, I thought I was going to break 9 mins but towards the end I really felt the heat so I slowed my pace a bit. Considering all the time I have had to take off and all my slow "turtle training" runs, I am SOOO excited with a 9:09 post ride run!!! Some day I hope to look back at this blog and see how far I have come when I am busting out 7 min miles post ride, but for now, I am living in the moment and for me, it is one to remember!!! In less than a month, I have gone from a 1 mile post ride run in 10:16 mm to a 9:09 mm, so I am happy!

My second workout for today was ST and cross training at the gym. After refueling at home with a protein shake and powerade I headed off for round 2! My ST session was good, not great. I was pretty tired, make that VERY tired but I pushed through my sets. I felt weak in my hands on my pulldowns, my strength was just not there. I had to take a few longer breaks between my sets but I managed to keep my HR up by doing jumping jacks and running in place at times. After my ST I hit the treadmill for a one mile run, it was good, I wanted to run a sub 9 min but again my energy was just not there. I did get a good 9:07mm in so I am pleased. My knee held in there and so did my shin. I wanted to go more, but I have to remember my 7 step plan I layed out.....DO NOT EXCEED THE 10% RULE!!! I have to remember this! I am really bad at following this simple guideline but today I held strong and did not over do it. I also knew that I needed to get in my evening walk/run with my dog. There is always tomorrow to get another run in.

My last workout for the day was a fun walk/run with my dog followed by yoga. To say I am tired would be a understatement! I am ready for bed! But I am super proud that I met all my goals for the day!! Tomorrow is a morning swim and run followed by working in the garden and an evening run/walk with my dog.

27 days to go!! I CAN DO THIS!!!!!

Totals for the day -
Time - 205 mins
Calories burned - 2,114
Calories consumed - 2,229...I am going to try and eat more, it is hard!

Workout 1 - Brick - Bike 12 miles/Run 1

Total time - 70 mins ( includes ride, stoplights during ride, transition from bike to run, and cool down) Ride and run time - 54:31 mins
Calories burned - 786

Bike - 12 miles - mostly flat but a few hills and many stop signs...LOL!
Time - 45:22 mins/ Avg speed - 15.9 mph
Run 1 mile - 9:09 min PR!

Workout 2 - ST with one mile run post ST

Total time - 98 mins
Calories burned - 994

Reverse fly on balance ball - 3 sets of 10 reps with 10 lb DBs

Bicep curl to shoulder press - 5 sets of 10 reps with 17.5 lb DBs

Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs

BB rows - 3 sets of 15 reps with 50 lb BB

One arm DB rows - 3 sets of 10 reps for each arm with one 35 lb DB

Leaning front raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm

Leaning lateral raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm

Horizontal cable chops - 3 sets of 10 reps for each side at 35 lbs

Tricep rope pulldowns - 3 sets of 10 reps at 90lbs

Bosu ball pushups - 50 reps with jumping jacks in between each set

Seated rows - 3 sets of 10 reps at 120 lbs

Runners curls and Alternating Bicep curl combo - 5 sets -
Set 1 - Runners curls with 17.5 lb DBs for 25 reps
Set 2 - Alternating Bicep curls with 30 lb DBs for 16 reps
Set 3 - Runners curls with 17.5 lb DBs for 25 reps
Set 4 -Alternating Bicep curls with 27.5 lb DBs for 16 reps
Set 5 - Runners curls with 17.5 lb DBs for 25 reps

Post ST run - 1 mile - 9:07 mins
5 min cool down cardio on arc trainer then stretch

Workout 3 - Evening 2 mile walk/light run with 1.5 with my dog
Time - 25.40 mins
Calories burned - 246
.5 mile run - 4:52 mins
1 mile walk/light run - 12.77 mins
.5 mile cool down - 8:11 mins

Post walk yoga - sun salutations
Time - 12 .20 mins
Calories burned - 88


erin said...

You are doing SO great, Jen!!

Teresa said...

I'm excited for your first tri! You've worked so hard and I know all that training will pay off for you on race day!

Sara Cox Landolt said...

Wow 15.9 avg mph is fast, nice job! I don't think your post-bike run is at turtle pace at all but I understand what you mean. Nice job on the weights too!!

Century Trainer said...

a truly inspirational blog! i went on a similar weightloss/lifestyle change journey a few years ago.

if you need any advice on how to improve your cycling performance let me know - i'd be willing to offer some tips.

sounds like you are progressing great!

Anonymous said...