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


Michelle said...

Your workouts are so amazing!! I have NO doubt that you will reach your weight loss goal by your half-marathon!!

teacherwoman said...

Nice work, chica! You are rockin' those workouts.

I want to also congratulate you on all of your success with weightloss. Such a rockstar... :)

Bren said...

awww... Jen! I had no idea you were having issue with that knee still. YES YOU CAN is your life story. Keep pushing - I know you will reach your goals.

I feel so much better this week.... taking a break is a wonderful thing. I have so much more time to get up and MOVE IT! Losin 20 by December should be a breeze.

HERE FOR SUPPORT.... keep loving this week we have been blessed with.

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