Monday, July 27, 2009

Goals for 7/27 - 8/2

“Never neglect the little things. Never skimp on that extra effort, that additional few minutes, that soft word of praise or thanks, that delivery of the very best that you can do. It does not matter what others think, it is of prime importance, however, what you think about you. You can never do your best, which should always be your trademark, if you are cutting corners and shirking responsibilities. You are special. Act it. Never neglect the little things.” Og Mandino

I failed miserably last week in meeting my goals. The thing I love about blogging is your are accountable for the good days and the bad and last week there were plenty of bad days! I only ran twice and I got in one good bike ride.....that is all!!! My knee was NOT feeling well and even then I did not do my PT exercises as I should nor did I use my foam roller every day. I need to make using that roller a number one priority. I cannot expect my knee to feel better if I am not doing everything I can to help the situation. Even though last week i did not reach my goals, I feel on top of the world! I have never felt happier and I am so pleased with my body and how my weight loss is going.

This weekend I was featured as a Former Fat Girl of the Week on a fellow weight loss blogger!!! You can see my before and after pics and read the blog by clicking HERE....

I was so honored and seeing my pictures on another page gave me a MUCH needed dose of Monday motivation!!

My plan for this week is as follows.....

Goals for the week of 7/27- 8/2

1. MUST do PT exercises twice a day
2. Use my foam roller 3 times a day
3. Ice 2 times a day
4. Drink 1 gallon of water a day
5. ST Upper body 3 times
6. Complete 8 miles of running, and 7 miles of walking - 15 miles total
7. Bike 20 miles for the week
8. Complete 200 pushups
9. Log foods each day and maintain at least a 500 caloric deficit
10. Burn 2,000 calories for the week

Workout schedule for the week -

Monday - Rest knee - day off
Tuesday - Run 3, Walk 3 miles
Wednesday - Bike 10 miles, ST
Thursday - Run 2 miles, Walk 2 miles
Thursday - Bike 10 miles, ST
Friday - Run 3 miles, Walk 2 miles
Saturday - Day off
Sunday - Day off

Tuesday, July 21, 2009

Workout Results 7/21

Today was good. I was able to get a quick ST workout in along with an easy bike ride. My garmin was working thanks to my husband who switched out the power cord on the charger and now it works! Thank goodness!! I am off to get some work done in my yard before the MUCH needed rain hits.

Hope everyone is having a fantastic day and you reach all your goals!!

Here are my goals for today.....
1. Drink 1 gallon of water - almost...after dinner
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - done 1,778 calories consumed
5. Ice my knee at least twice - not yet...
6. Complete scheduled workout - done

Totals for the day -
Time - 61 mins
Calories burned - 575

ST Upper body - 20 mins
Calories burned - 90

Standard push ups drop sets- 52 reps total (starting at 10 reps and working down every 2 reps then working back up to 10)
Upright rows using 40 lb band - 15 reps
Alternating curls using 40 lb band - 24 reps total - 20 reps with 4 reps double
Reverse fly using 40 lb bands- 25 reps
Pulse holds for reverse flys using 40 lb band - 25 reps
Bicep curl to overhead press using light red bands - 15 reps
Close grip push ups drop sets - 52 reps
Close grip lat pull downs with 40 lb bands -15 reps
Lat pull downs with 40 lb band - 15 reps
Underhand lat pull downs using 40 lb band - 15 reps
Over head tricep extensions with 40 lb band - 15 reps
Tricep pulldowns using 40 lb bands -

Bike ride - Easy 12.5 miles
Avg speed 18.2 mph Max speed - 26.3 mph
Time - 41:04 mins
Calories burned - 485

Workout Results 7/20

Well it was not exactly the start I wanted to the week, but I still had a fantastic run. I started off for my run last night and my garmin was dead, and I do mean DEAD! It had been charging since Friday but for some reason it was not working. I had to get out for my run so without my dear and beloved 305 I took to the streets. I have no idea how far I ran or what pace I was running but I will say that my intervals where wonderful. I did sprint intervals with a slow run for recovery for 17 mins then I walked for 14 mins as a cool down. The sad thing is that 2 of my intervals may have been my best ever and now I have NO way of recording my speed, a cruel joke! LOL! It definitely felt like a PR run but I guess we will never know. The important thing is that I got out there and did my best. Today is my swim and strength training day. I think continuing to alternate my days of running will help my ITB. It felt strong last night and I had no pain running.

Totals for the day -
Time - 31 mins of sprint intervals and a cool down walk
Calories burned - 332 ( from sparks calories calculator)

Here are my goals for today.....
1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - done - 1,601 calories consumed
5. Ice my knee at least twice - done
6. Complete scheduled workout - done

Monday, July 20, 2009

Update, new goals and plan for this week......

"Act now. For now is all you have." - Og Mandino

I have been so bad about blogging this week. I feel better however my ITB has been bothering my quite a bit as of late. I know what I need to do I just need to do it! So this week it is back to the foam roller 3 times a day, icing and stretching!!

I was able to get a few good workouts in last week despite how I was feeling. Here are the results.......

Weekly Totals -
Time - 292 mins
Calories burned - 3,565

Sunday - Triathlon # 4

Monday and Tuesday - OFF

Wednesday -
5 mile run LSD - 55:46 mins
Mile 1 - 10:33 mins
Mile 2 - 11:30 mins
Mile 3 - 11:25 mins
Mile 4 - 11:07 mins
Mile 5 - 10:16 mins

Thursday -
Easy bike ride - 14.63 miles, avg speed 16.7 mph, max speed 25.9 mph
ST - 20 mins
Pushups - 45 reps
Overhead tricep extensions with bands - 3 sets of 15 reps
Chest press with bands - 3 sets of 15 reps
Swimmers with squats using bands - 3 sets of 15 reps
2 arm rows with bands - 3 sets of 15 reps
Reverse flys with bands - 3 sets of 15 reps
Burnout Bicep curls to Arnold press to reverse bicep curl - 3 sets
Set 1 - 17.5 lb DBs for 10 reps
Set 2 - 15 lb DBs for 8 reps
Set 3 - 7.5 lb DBs for 25 reps

Friday -
3 mile min - 29:53 mins/ 9:58 mm avg
Mile 1 - 10:59 mins ( knee hurting)
Mile 2 - 9:56 mins
Mile 3 - 8:59 mins

Saturday and Sunday - OFF

Now it is time to really focus on what I have ahead of me the next few months. As of today I now have 88 days until my half marathon!! I want to loose 10 - 15 pounds before then so I really need to kick things into high gear if I want to reach that goal!

Goals for the week of 7/20 - 7/26

1. Work on PT exercises twice a day
2. Use my foam roller 3 times a day
3. Ice 2 times a day
4. Drink 1 gallon of water a day
5. Get in at least 30 mins of yoga before bed each day
6. ST Upper body 2 times
7. Complete week 4 of half training - 10 miles for the week
8. Bike 30 miles for the week
9. Swim 1600 meters for the week
10. Complete 200 pushups

Workout schedule for the week -

Monday - Run 2 miles
Tuesday - Swim 800 meters, ST and Yoga
Wednesday - Run 3 miles and Bike 20 miles
Thursday - Swim 800 meters, ST and Yoga
Thursday - Run 5 miles
Friday - Day off
Saturday - Day off
Sunday - Bike 10 miles

Wednesday, July 15, 2009

Workout Results 7/15

"There are no constraints on the human mind, no walls around the human spirit, no barriers to our progress except those we ourselves erect." - Ronald Reagan

Here are my goals for today.....
1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - not sure...will report back after dinner
5. Ice my knee at least twice - done
6. Run 5 miles - done

Workout results - 5 mile easy run ( 55:46 mins/ avg pace 11:10 mm) with a slow 1/2 mile cool down walk
Time - 66 mins
Calories burned - 800

Hello there! Sorry I was MIA fora bit, I took 2 days off after my race as my ear and throat have not been doing very well. I feel ok, but I definitely have something my body is trying to fight off. I did not want to run this morning, I was just so out of it but I did it anyway. I really needed to get back on track. I know 2 days off is nothing but to me it felt like forever! The run this morning was good. I am on week 3 of my half training so it was my longest run so far this year without walk breaks. I kept my pace slow. My plan from Runner's World Smart Coach had me running at an 11:48 mm pace but I was faster, averaging an 11:10 pace, though my last mile was a 10:16 which I was please with. I felt good. I ran with my fuel belt and it made all the difference as this morning it was quite humid. There was a man out running in a long sleeve shirt and pants! I could not believe it. I felt like spraying one of my bottles of water on him or something to help him out! LOL! I was burning up in my tank and shorts, I cannot imagine what he felt like! Not a smart idea if you ask me....

Tomorrow will be my bike and ST day. My weekly schedule is a bit off from what I wanted but I think I can still get all my workouts in despite my 2 days off.

Monday - OFF
Tuesday - OFF
Wednesday - 5 mile run
Thursday - ST and Easy 20 mile ride
Friday - 4 mile run
Saturday - OFF
Sunday - 3 mile run

Monday, July 13, 2009

Triathlon # 4 results....

"If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just to finish the race - it's up to you." - Dave Scott

Well, I have now completed 4 triathlons this summer! It feels good to know that I have finished all my races I set out to do and in many cases I have exceeded my own expectations in terms of how I am doing. This race was my shortest of the season and yet somehow it was also my slowest! Being the competitive person that I am, you would think that I would be more upset but my heart is strangely at ease and I feel proud that I got out there and did it! A few days ago, I was contemplating whether or not to even do the race. I was suffering from a very sore ear and throat and I was just not myself, then my husband was swamped with work and he did not know if he was going to make the race. Trust me there where days where I just thought of staying home and playing it safe, I mean after all it was just a short triathlon what would be the harm in missing just one. But those who know me well know that I am stubborn and if I say I am going to do something, well then, I better do it!

I feel very different about this race. I feel proud that I made the effort to do it, even though my times where not my best, I still got out there, worked hard and crossed that finish line. There was a moment on the bike that it occurred to me that the past 2 races I have not stopped, looked around to soak it all in. I am so set on times, placing and so on that I am forgetting to stop and just enjoy the moment. So I did just that this race. My family was there to cheer me on, I ran into a old friend of college which was awesome and I was out there living life, having fun, burning calories and gaining more experience along the way.
I always posted my results, good or bad because regardless of the outcome I want to be accountable for each race and I know that a year from now I can look back and see how far I am come. Here is the breakdown of my race....

410 meter swim, 11 mile bike, 2 mile run
Time - 1:10 mins
Overall placing 142/298 (my race number was 142, how cool is that!)
Age group - 7/19

Swim - 410 meter lake swim - 11:11 mins
Overall 106/298
Age group - 5/19 Tied for 5th in age group...

The swim was quite hard.My time was 3 mins slower than in training but I was in completing different conditions so I do not think you can even compare the two. It was not my first open water swim but it was a first for me in a lake of this size. The wind provided a strong current which was exhausting. I felt at ease during the swim as the wave was small only 49 people, both men and women. The hardest part was getting used to the waves which was a new experience for me. I had to really lift up to breath because if I turned my head to the side I was swallowing water along with the water going up my nose, oh it was fun, LOL! So I found if I raised up a bit then I could get a good breath though it was a bit strange as I have never trained this way. I did very well with my sighting during my swim. Every 5th stroke or so I would look up while continuing my stoke, it was smooth and far better than I thought it would be. I did the breaststroke around the buoys and freestyle the entire swim. When I finished my legs where tired which was a new feeling for me. I guess it was the fact that I was kicking so hard because we were swimming parallel to the current, not sure as again all of this was a first for me. Regardless, I took my time in transition for once, but I made a big mistake in that once again I did not fuel for my bike or run. Several people have mentioned to me that on my runs I may be bonking b/c I am not refueling as I should be. I took off for my bike ride, and compared to my last race I did really well clipping my bike shoes on. Every time I ride I am getting better with this I just need to keep practicing,

Bike - 11 miles - 35:14 mins - 18.7 mph avg.
Overall 129/298
Age group 4/19

The bike ride started off very well, as I said earlier my legs where very tired for some reason but I pressed on. The route was good but a large portion of the ride was on top of a bridge overlooking the lake. It was beautiful but the same wind that gave us a challenge in the swim was there in full force on the bike. I am not used to biking in strong winds as I bike around so many tall pine trees, wind is rarely an issue here, but on top of a bridge over a lake, well that was new for me! This was the first race that I used my aerobars!!! I was a bit scared especially with the wind but I held strong and finally started to feel comfortable. The bridge was terrible in terms of the road, it was bumpy and uneven which was more annoying than anything as my aerobottle was bouncing up which made it hard to drink from. I mentioned earlier about how I stopped to soak it all in and as I result my speed slowed a bit but I think there are times where it does not need to always be about speed but rather enjoying each moment as they come along. I finished strong, and felt great. It was not my fastest ride but I enjoyed every moment of it.

Run - 2 miles - 20:18 mins - 10:09 mm pace
Overall 200/298
Age group - 13/19 (ouch, that hurt!)

Well I do not have an excuse as to why I was so slow. I would like to say it was the heat or something but I just did not have it in me on the run. Ok, yes, maybe it was my nutrition and the fact that I did not have that much to eat before the race and during the race I did not refuel but it was only a 2 mile run. I should have been able to press on. I started off slow based on the wonderful advise of some friends, but the problem was that I never really kicked it up the whole run, I just ran, steady not with a sense of urgency or like someone who was in race! I remember thinking, what are you doing, you are in a RACE girl, get with it! But I just did not have the energy, it felt as if I was going through the motions and running through mud. My cadence and stride was off and as a result I ended up with running just over a 10 min pace which is way slower than any of my training runs. Strangely enough, I am ok with this. After the race, the announcer was talking with a first time triathlete and he said that she needs to remember that for the rest of her life, she will forever be a triathlete! When I heard this it hit home, that I just finished 4 triathlons and I need to sit and enjoy my hard work and accomplishments! I could have stayed home, but I didn't and for this I am very proud of myself. Was it wise to race with a sore ear and throat, maybe not, but to me I had to at least try and I am so glad that I did!

My next race in about 5 weeks. I want to now focus on the things I did right and the areas I can improve on...

What I did right...
1. I finished. Plain and simple, it is an accomplishment that I should be proud of.
2. I had fun with this race more so than my others. I need to race hard but remember to enjoy the moment.
3. I was at ease on the swim and my breathing was far more controlled.
4. I overcame my fear of using aerobars in a race!
5. I clipped in well on my bike and my dismount was smooth.

What I need to work on....
1. Eating more before and during the GU between bike and run.
2. Pace myself but learn to push it harder through the fatigue
3. Try and get as many open water swims in as possible, get used to different conditions in the water
4. Train with hills and in different areas to learn how to bike hard in various conditions on the road
5. Lengthen my stride when running and use my arms.

Now I need to focus on this week ahead of me! Here is my schedule of workouts I have planned. I will not be swimming this week because of my ear and throat.

Week 3 of Denver half marathon training!! Goals for the week -
1. Drink a gallon of water each day
2. Burn 3,500 calories
3. Complete scheduled workouts
4. Complete 300 pushups for the week

Monday 7/13 - Rest
Tuesday 7/14 - 5 miles (4 mile run. 1 mile walk)
Wednesday 7/15 - Upper body ST, 8 mile bike and Yoga
Thursday 7/16 - 15 mile ride, Run 3 miles ( 2 miles fast,1 mile easy)
Friday 7/17 - Upper body ST, 8 mile bike and Yoga
Saturday 7/18 - 4 miles ( 3 mile easy run, 1 mile walk)
Sunday - Rest

Wednesday, July 08, 2009

Workout Results 7/8

Well so much for taking it easy! I started to think about my race and I really felt the need to get out there and just do something today. Even if it was slower than what I would like, it would be better than another day on the couch. I kept things light and made sure I did not pull a "Jen" where I just go all know one of my crazy long workouts! LOL!! I feel ok, tired with a slight headache but I am glad that I did my best today. Thanks for all your comments from my blog this morning! Your support means SO much!

Here are my goals for today.....

1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - did not do
4. Stay within calorie range - done - 1,905 calories consumed
5. Ice my knee at least twice - done
6. Swim 400/Bike 11/Run 2 - done
7. Yoga before bed at least 30 mins - did not do

Totals for the day -
Time - 84.33 mins
Calories burned - 976

Workout 1 - 14.21 mile bike / 2 mile run
Time - 67.17 mins
Calories burned - 774

Bike - 14.21 miles/ 48:11 mins / 17.7 avg mph, 28.1 max mph
Run - 2 miles - 19:06 mins/ 9:53 mm avg (mile 1 split 9:16 mins)

Workout 2 - Easy 2 x 400 meter freestyle
Time - 17.16 mins
Calories burned - 202

Taking it easy...

I took yesterday off as I started to feel a bit sick and I did not want to push myself. I will be headed out today for a short swim, bike, and run. My next tri is in 4 days, so I need to make sure that I do not overdo things and make myself sick. My throat and ears are feeling better this morning so I am hoping that maybe I will be ok.

Here are my goals for today.....

1. Drink 1 gallon of water
2. Take all vitamins and supplements
3. PT stretches/ foam roller
4. Stay within calorie range
5. Ice my knee at least twice
6. Swim 400/Bike 11/Run 2
7. Yoga before bed at least 30 mins

Monday, July 06, 2009

Workout results 7/6

I kept things light today but I feel fantastic! I am getting ready to head out and do some yard work, and of course burn more calories in a fun way!! Hope everyone is having a wonderful start to the week! REACH HIGH!!!

Daily goals -
1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - done - 1,509 calories consumed
5. Ice my knee - done

Workout 1 - 3.25 miles run/walk
Time - 34
Calories burned - 467

2 mile run - 18:54 mins/9.27 mm avg
1.25 slow run/walk cool down - 15:17 mins/ avg pace 12:15 mm

Workout 2 - Easy 600 meter freestyle
Time - 12.40 mins
Calories burned - 146

100 m warm up - 2:07 mins
400 m steady - 8:18 mins
100 m cool down - 2:15 mins

Training Schedule 7/6 - 7/13

I am tapering this week before my next triathlon on Sunday. I am really looking forward to this race as it is a super sprint, which is shorter than my previous races. It is hard to believe that July is here and we only have 178 days left this year! I need to step it up if I want to reach my goals by the end of this year. I think it is a good time to re-visit some of these goals....

2009 Goals -

1. Complete at least 3 triathlons - DONE!
2. Complete the Denver half marathon in October
3. Loose another 15 pounds by my 10th wedding anniversary on Dec 21st.

Over the next 178 days I need to push it and really focus on making these goals happen. I am doing well, far better than I thought I would be, but I still have a long way to go. For now, I need to make it through this week and this next race. My goals for this next week are just to have fun and to try and learn more from the lake swim. My last lake swim was terrible so I am hoping to gain more experience from this one. As far as the bike and run, I am just going to go out there and race strong and enjoy every moment! I do need to make sure I drink more water the day before my race as last time I felt so terrible on my run I do not want that to happen again.

Here is my training schedule for this week........

Monday - Swim 400 m, Run 3
Tuesday - Swim 800 m, Bike 15, Walk 60 mins
Wednesday - Swim 400 m , Bike 11/ Run 2
Thursday - Swim 800 m, Walk 60 mins
Friday - Bike 11/Run 2
Saturday - Rest
Sunday - Race day!!
Monday - Recovery swim and ST

Friday, July 03, 2009

Happy Birthday America!!

I am so excited about this weekend, fist of all my husband is coming back from Norway in a few hours! He has been gone all week on business I miss him dearly. This is also a special weekend because it will be the first July 4th we have been back in the US in 3 years. For those who many not know we just moved back the US in March from living in Russia the past 3 years.

I have planned a BIG barque for tomorrow and they we are headed to the lake for fireworks. Tomorrow morning I am going to do a brick 11/2 before heading back home to start cooking. I will report back on Monday my results. For today, I am taking the day off.

Happy July 4th! Hope all of you have a safe and blessed weekend!

Thursday, July 02, 2009

Workout results 7/2

"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile."- Brian Tracy

Today was good. I got up this morning and ran early on an empty stomach. I usually prefer to run a few hours after eating but as the summer heat is getting worse I need to start my runs early so that the heat and humidity is lower. I did well on my run. This is my first week of training for my half marathon coming up in October so I tried to slow my pace down while trying staying strong. For some reason this afternoon I started having a headache and I am not feeling my best but I am sure it will pass. I hope each of you are having a blessed and productive day! Keep reaching and going strong!

Daily goals -
1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - done - 1,689 calories consumed
5. Ice my knee - done

Workout for today- 5 mile run/walk (Run - 4 miles)
Time - 56.30 mins
Calories burned - 703

1 mile walk for my warm up and cool down - WU 7:40 mins and CD 8:44 mins
4 mile run - 40.46 mins/ 10:12 mm avg
Mile 1 - 10:46 mins
Mile 2 - 10:25 mins
Mile 3 - 10:35 mins
Mile 4 - 9:40 mins

Wednesday, July 01, 2009

Workout results 7/1

"You've failed many times, although you may not remember. You fell down the first time you tried to walk. You almost drowned the first time you tried to swim, didn't you? Did you hit the ball the first time you swung a bat? Heavy hitters, the ones who hit the most home runs, also strike out a lot. R.H. Macy failed seven times before his store in New York caught on. English novelist John Creasey got 753 rejection slips before he published 564 books. Babe Ruth struck out 1,330 times, but he also hit 714 home runs. Don't worry about failure. Worry about the chances you miss when you don't even try. " Josh Hinds

Happy July 1st!! It is hard to believe that July is here already. This year is flying by! Today was good. I did a strong bike ride this morning followed by some yard work. My legs are sore from this morning already. It was a challenging ride because of several steady inclines where I had to climb while trying to keep my speed high. It definitely gave me a workout!

While riding home I was across from one of the golf courses here and the cars in front of me started to slow down. I noticed that there was a deer trying to cross the road along with her baby! It was so sweet. The little one was too cute covered in white spots. We have allot of deer where we live which is one reason I always bike in daylight. Last month I was riding and there were deer coming out from the trees and running along side the road as I was riding before leaping back into the woods. It was amazing but you have to be very careful watching them, always making sure they do not try and cross the road in front of you.

So that was my exciting ride today! I was going to do a swim today but I need to take care of some things around the house so I will have to make up my swim tomorrow. I just realized that my next triathlon is 11 days from now....I have to keep going strong!

Daily goals -
1. Drink 1 gallon of water - done
2. Take all vitamins and supplements - done
3. PT stretches/ foam roller - done
4. Stay within calorie range - done - 1,518 calories consumed
5. Ice my knee - done

Totals for the day -
Time - 77 mins
Calories burned - 1,040

Workout details - Bike- 23.15 miles
Time - 1:17 mins, 18.0 avg mph, 26.5 max mph