Thursday, May 21, 2009

Workout Results 5/21

I am in good spirits today. My run was so much better than Tuesdays and my knee held up very well with my new Patella band I was wearing even though I ran with a few hills today! I am going to continue the running every other day from now until my triathlon as I think it will help and I will not loose any of my endurance that I have worked so hard to build up. In terms of my speed, I held my pace pretty well today and was surprised at how light I felt. Maybe it is the fact that I have lost more weight or the fact that I am more rested, either way, it was one of my best runs in a VERY long time! Go little knee go!!

I wanted to take a moment to thank each of you for your comments and emails. I would imagine it would become old hearing about all my trials and tribulations with my injuries and yet each and every day I am overwhelmed at your encouragement and support for this journey that I am working towards. Thank you!

Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - will report after dinner....
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done

Totals for the day -
Time - 97 mins
Calories burned - 982

Workout 1 - ST Upper body
Time - 52 mins
Calories burned - 426

Standard Military Push ups between ST sets - 50 reps
Shoulder press on balance ball - 3 sets of 10 reps with 17.5 lb DBs
Plank rows - 3 sets of 16 reps with 17.5 lb DBs
Reverse fly machine - 3 sets of 8 reps at 70 lbs
Reverse flys on balance ball - 3 sets of 10 rep with 10 lb DBs
Lateral/Front/Lateral raise combo - 3 sets of 20 reps with 10 lb DBs
Wide grip lat pulldowns - 3 sets of 12 reps at 120 lbs
Underhand close grip lat pulldowns - 2 sets of 10 reps at 120 lbs
Bicep curl to Arnold press - 3 sets of 7 reps with 25 lb DBs
Alternating Bicep curls - Set 1 - 16 reps with 30 lb DBs Set 2 - 10 reps with 30 lb DBs
Runners curls - 3 sets of 40 reps with 15 lb DBs
Dip Machine - 3 sets of 10 reps at 90 lbs
DB Boxing - 3 sets of 15 reps with 15 lb DBs

Workout 2 - 3 mile run with a 1 mile walk for warm up/cool down
Time - 45.28 mins
Calories burned - 556

Warm up walk - .5 miles 8:05 mins
Run - 3 miles - 29.51 mins/ Avg pace - 9.57 mm
Cool down walk - .5 miles 7:31 mins