Cardio and cross training -
10 min warm up walk on tread
2 mile run on tread - 18:36 mins/ 9:18mm
5 min walk.
10 mins HIIT intervals on the arc trainer
10 mins steady on bike
3 min cool down and stretch
Total time - 58 mins
Calories burned - 564
Calories consumed - 1,684
Thursday, April 30, 2009
Wednesday, April 29, 2009
Workout Results 4/29-
“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” Gail Devers
After my doctors apt today I decided to make the most of this day and so I went to the gym. I had a wonderful workout. I was pretty sore but I pushed through and had a great run as well. I am now icing my shin and knee so I am hoping that tomorrow will prove to be another successful workout.
4/29 - ST and a 2 mile run with cross training -
Total time - 104.43 mins
Calories burned - 1,003
Calories consumed - 1,891
During ST - Two half mile repeats between lifting sets
.5 mile - 5 mins
.53 mile - 5.08 mins
Bicep curls to shoulder press - 3 sets of 10 reps with 20 lb DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
Seated rows - 3 sets of 8 reps at 135 lbs
BB rows - 3 sets of 10 reps with a 70 lb BB
One arm rows - 3 sets of 10 reps for each arm with a 32.5 lb DB
Leaning front raise on balance ball - 3 sets of 10 reps for each arm with one 15 lb DB
Tricep rope pulldowns - 3 sets of 10 reps at 90lbs
Horizontal body chops - 3 sets of 10 reps for each side at 30lbs
Reverse flys on balance ball - T to I position - 3 sets of 10 reps with 5lb DBs
Reverse fly, delt machine - 4 sets
Set 1 - 8 reps at 70 lbs
Set 2 - 10 reps at 50lbs
Set 3 - 4 reps at 80 lbs
Set 4 - 6 reps at 60 lbs
Rack pull ups - 3 sets alternating underhand grip and wide overhand grip -
Set 1 - 4 reps
Set 2 - 3 reps
Set 3 - 3 reps
Close grip lat pulldowns - 3 sets
Set 1- 5 reps at 120 lbs
Set 2 -8 reps at 105 lbs
Set 3-8 reps at 105 lbs
One arm tricep overhead extensions - 2 sets of 10 reps for each arm with one 20lb DB
Laying down tricep extensions - 2 sets of 10 reps with 15lb DBs
Dips 2 sets of 10 reps
Post ST cardio -
15 mins on arc trainer
1 mile run on tread - 9:31 mins
Knee report....
I just came back from the doctors office and all in all it was a good report. The best news was that I had a chest x-ray done due to the fact that I had a malignant melanoma in 2005 and I needed an update on my chest x-ray to ensure everything was clear and nothing had spread. So in that I was extremely pleased and relieved!!!!!!! Then she discussed my bone scan, all was clear including my shin that was checked to see if I had a stress fracture. It looks like I have a bad case of good ol' shin splints that come and go depending on my activity.
As far as my knee, the MRI confirmed what the x-ray showed, I basically have arthritis. I have edema, thinning and loss of cartilage, a subchrondral cyst and some bone spurs in my knee.....all that means is that these are signs of arthritis along with the common with runners knee.
I know I am only 31, but carrying so much excess weight on my body for 9 years or so took its toll on my knees. She is sending me to a great sports physical therapist to work on some exercises that I can do along with tips for taping my knee. I am also on Feldine for the pain and swelling.
The good news, I can still run!!!! Even though it is painful, it is the best thing I can do to really get the rest of my weight off. She said that loosing a pound is like loosing 7 pounds to my knee. So any excess weight that I want to shed will only help my joints.
So now I continue to press on one day at a time! I am a bit discouraged in that I am so young and I am having to deal with this but now that I know what the problem is, I can develop a training plan and move forward. I did this to myself, I let myself go year after year after year and now my knee is suffering as a result of all the weight I gained.
If I look at my situation from afar, I can see clearly what I need to do.
1. Continue to log my foods and watch my intake each day.
2. Cross train - swim, bike, elliptical and walking.
3. Limit my miles each week to no more than 15.
4. Follow the 10% rule and do not increase my intensity or duration more than 10% each week.....this one is hard for me.
5. ICE ICE ICE
6. Rest, taking 2 days off each week instead of 1.
7. Loose more weight in order to strength my joint
Thanks for your concern, emails and comments over the past year that my knee has been hurting me. Your support has made a big difference!
As far as my knee, the MRI confirmed what the x-ray showed, I basically have arthritis. I have edema, thinning and loss of cartilage, a subchrondral cyst and some bone spurs in my knee.....all that means is that these are signs of arthritis along with the common with runners knee.
I know I am only 31, but carrying so much excess weight on my body for 9 years or so took its toll on my knees. She is sending me to a great sports physical therapist to work on some exercises that I can do along with tips for taping my knee. I am also on Feldine for the pain and swelling.
The good news, I can still run!!!! Even though it is painful, it is the best thing I can do to really get the rest of my weight off. She said that loosing a pound is like loosing 7 pounds to my knee. So any excess weight that I want to shed will only help my joints.
So now I continue to press on one day at a time! I am a bit discouraged in that I am so young and I am having to deal with this but now that I know what the problem is, I can develop a training plan and move forward. I did this to myself, I let myself go year after year after year and now my knee is suffering as a result of all the weight I gained.
If I look at my situation from afar, I can see clearly what I need to do.
1. Continue to log my foods and watch my intake each day.
2. Cross train - swim, bike, elliptical and walking.
3. Limit my miles each week to no more than 15.
4. Follow the 10% rule and do not increase my intensity or duration more than 10% each week.....this one is hard for me.
5. ICE ICE ICE
6. Rest, taking 2 days off each week instead of 1.
7. Loose more weight in order to strength my joint
Thanks for your concern, emails and comments over the past year that my knee has been hurting me. Your support has made a big difference!
Midweek Motivation!
I was looking through my blog this morning at previous post that motivated me last year. I came across one of my entries and it was just what I needed to read for today. I do not need to focus on how many calories I need to burn this week or what I should eat this weekend. I need to change my focus and tune in to this moment. The here and now, today, is what I should be working on.....One day, one meal and one workout at a time!
My blog entry from 12/1/08 -
“Our days are numbered. One of the primary goals in our lives should be to prepare for our last day. The legacy we leave is not just in our possessions, but in the quality of our lives. What preparations should we be making now? The greatest waste in all of our earth, which cannot be recycled or reclaimed, is our waste of the time that God has given us each day.” Billy Graham
Ask yourself this question, did you make a difference today, not only in your life, but in someone else's life as well? Did you reach your full potential? Are you another day closer to meeting your goals? If not, list where you went wrong. Recognize what you could have done differently and then put it into action! With weight loss it is not always about reaching your ultimate dream, it is however about recognizing that you have 24 hours to do something great! A chance to take your body to a new level, to reach another goal, to touch someone's life in a special way. The finish line is set. It is there waiting for you to cross it, but what about the smaller achievements you can make along the way. Do not loose sight of the countless opportunities that are before you! Take a moment today and think about a goal that you want to reach, it can be anything. Maybe you want to run another mile, lift heavier, drink more water, skip the dessert. Anything that you think will take you one more step towards that finish line. It is not a leap, it is a single step. A single effort that will add up over time. This is how you will reach your dream. Waking up each morning with a mission, a plan as to how you will get there. I challenge each of you to do something different, new and exciting today. Step outside of your comfort zone and reach, really reach towards your goal.
We have been given today as a precious gift, don't waste one second of it. This day will pass us by only once!
Work hard, reach high!
My blog entry from 12/1/08 -
“Our days are numbered. One of the primary goals in our lives should be to prepare for our last day. The legacy we leave is not just in our possessions, but in the quality of our lives. What preparations should we be making now? The greatest waste in all of our earth, which cannot be recycled or reclaimed, is our waste of the time that God has given us each day.” Billy Graham
Ask yourself this question, did you make a difference today, not only in your life, but in someone else's life as well? Did you reach your full potential? Are you another day closer to meeting your goals? If not, list where you went wrong. Recognize what you could have done differently and then put it into action! With weight loss it is not always about reaching your ultimate dream, it is however about recognizing that you have 24 hours to do something great! A chance to take your body to a new level, to reach another goal, to touch someone's life in a special way. The finish line is set. It is there waiting for you to cross it, but what about the smaller achievements you can make along the way. Do not loose sight of the countless opportunities that are before you! Take a moment today and think about a goal that you want to reach, it can be anything. Maybe you want to run another mile, lift heavier, drink more water, skip the dessert. Anything that you think will take you one more step towards that finish line. It is not a leap, it is a single step. A single effort that will add up over time. This is how you will reach your dream. Waking up each morning with a mission, a plan as to how you will get there. I challenge each of you to do something different, new and exciting today. Step outside of your comfort zone and reach, really reach towards your goal.
We have been given today as a precious gift, don't waste one second of it. This day will pass us by only once!
Work hard, reach high!
Tuesday, April 28, 2009
Post Biggest Loser workout.....
As I mentioned in my results blog that I posted earlier today, I am a fan of the Biggest Loser. My husband and I watched tonight's episode and by the end of the show we were motivated to go out for a run. I had already had a good workout for the day but I wanted to share this moment with my husband. It was a wonderful run. I loved running at night through the trees, it is definitely different than my workouts during the day. I also ran without my ipod which is something I NEVER do, yes, I am addicted! I have to have my Rocky theme, what can I say!
I found running without my music refreshing. The sound of my feet hitting the pavement, hearing my breathing patterns, the sound of the frogs and crickets, the river rushing down the falls at the pond.....it all was so beautiful. I looked up at the stars and thought this was the perfect way to end my day!
I have an apt tomorrow morning with my doctor to review the results of my MRI and test for my shin and my knee, so I am hoping for a good report! Before my apt I am hoping to get a a good 3 mile run to start off my day!
What a fabulous day this was and in the spirit of the Biggest Loser, I will leave you with this question, what have you done today to make you feel proud?
PM Workout with husband -
Time - 21.30 min run with warm up walk and 2.17 min cool down walk
Calories burned - 167
Totals for the day -
Time - 111.47
Calories burned - 767
I found running without my music refreshing. The sound of my feet hitting the pavement, hearing my breathing patterns, the sound of the frogs and crickets, the river rushing down the falls at the pond.....it all was so beautiful. I looked up at the stars and thought this was the perfect way to end my day!
I have an apt tomorrow morning with my doctor to review the results of my MRI and test for my shin and my knee, so I am hoping for a good report! Before my apt I am hoping to get a a good 3 mile run to start off my day!
What a fabulous day this was and in the spirit of the Biggest Loser, I will leave you with this question, what have you done today to make you feel proud?
PM Workout with husband -
Time - 21.30 min run with warm up walk and 2.17 min cool down walk
Calories burned - 167
Totals for the day -
Time - 111.47
Calories burned - 767
Workout Results 4/28-
Today was another great workout. It was light compared to some of my longer ones as of late, which was a nice change! I was able to get some good toning and some light cross training done with a good calorie burn. On another positive note, all of my goals reached for the day!
Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done
4/28 - Light cross training with toning
Total time - 88 mins
Calories burned - 600
Calories consumed - 1,577
Skaters - 3 sets of 15 reps
Squat jumps - 2 sets of 10 reps
Touch down squats on one leg - 2 sets of 10 reps for each leg
Lunges - 15 reps for each leg (stopped due to knee)
Sumo squats - 10 sets of 15 reps
Low plus lunges - 3 sets of 10 reps for each leg with one 15 lb DB
Wall squats with balance ball - 3 sets of 10 reps
Wall squats hold to failure - 3 reps
Sumo squat pluse to jump squats - 3 sets of 30 reps - 15 reps pulse/15 reps jumping
Bosu ball glut bridge - 3 sets of 10 reps for each leg
Birddog - 3 sets of 10 reps for each side
Fire-hydrants - 50 high pulse reps for each leg
Pizza press ( heals pressing up) - 50 high pulse reps for each leg
Standing side leg raise - 3 sets of 15 high pulse reps for each leg
Cross training cardio - 40 mins total
20 mins on the tread walking/running
10 mins on the arc trainer
10 mins on the elliptical
Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done
4/28 - Light cross training with toning
Total time - 88 mins
Calories burned - 600
Calories consumed - 1,577
Skaters - 3 sets of 15 reps
Squat jumps - 2 sets of 10 reps
Touch down squats on one leg - 2 sets of 10 reps for each leg
Lunges - 15 reps for each leg (stopped due to knee)
Sumo squats - 10 sets of 15 reps
Low plus lunges - 3 sets of 10 reps for each leg with one 15 lb DB
Wall squats with balance ball - 3 sets of 10 reps
Wall squats hold to failure - 3 reps
Sumo squat pluse to jump squats - 3 sets of 30 reps - 15 reps pulse/15 reps jumping
Bosu ball glut bridge - 3 sets of 10 reps for each leg
Birddog - 3 sets of 10 reps for each side
Fire-hydrants - 50 high pulse reps for each leg
Pizza press ( heals pressing up) - 50 high pulse reps for each leg
Standing side leg raise - 3 sets of 15 high pulse reps for each leg
Cross training cardio - 40 mins total
20 mins on the tread walking/running
10 mins on the arc trainer
10 mins on the elliptical
Monday, April 27, 2009
What a great day!! Workout results 4/27
I just had the most amazing day! It all started this morning with a wonderful 18 mile bike ride followed by a one mile run. Then I headed off to the gym for my cross training and ST. My knee held in there today and I had no pain, my shin was ok, but not perfect. I am going to need to make sure I stretch and ice big time today so that I can complete my workouts this week pain free if possible.
I felt better on the bike today, I am getting used to the roads and I can tell I am getting stronger especially biking up the hills. My post bike run was my fastest time ever for a brick workout and it was with hills! I can see a big difference in my recovery getting off of the bike and making the transition to the run. I guess this is why we train! Practice makes perfect, right?!
I am just so excited about my workouts today. My fastest bike ride with hills, my fastest brick workout and my highest calorie burn! What a great way to start the week!!
Pressing on another day....
4/27 - Morning brick workout followed by ST and cross training at the gym
Totals for the day -
Time - 191 mins
Calories burned - 2,037
Calories consumed - 2,078
Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done
Workout 1 - 18.08 mile bike ride with hills - 66.52 mins/ Avg speed - 16.2 mph Max speed - 26.2 mph
Post bike one mile run with hills - 9:36 mins
Total time for workout 1 -
Time - 90 mins ( time includes warm up, stop lights, transition from bike to run and cool down) Ride and run time - 75.88
Calories burned - 1,002 ( tracked with Polar RS 400)
Workout 2 - ST and cross training cardio
Bicep curl to shoulder press - 3 sets -
10 reps with 22.5 lb DBs
10 reps with 17.5 lb DBs
10 reps with 17.5 lb DBs
Squat to shoulder press - 3 sets of 10 reps with 17.5 lb DBs
One arm DB rows - 5 sets of 10 reps for each arm with one 30 lb DB
Wide grip lat pulldowns - 3 sets
12 reps at 120 lbs
10 reps at 120 lbs
8 reps at 120 lbs
Seated rows - 3 sets
10 reps at 135 lbs
8 reps at 135 lbs
10 reps at 105 lbs
Bent over reverse flys - 3 sets of 10 rep for each arm with one 10 lb DB
Rervese flys on balance ball - "T" to "I" position - 3 sets of 10 reps with 5 lb DBs
Leaning lateral raise - 3 sets
10 reps with one 15 lb DB for each arm
10 reps with one 10 lb DB for each arm
10 reps with one 10 lb DB for each arm
Leaning front raise - 3 sets of 10 reps for each arm with one 10 lb DB
Pushups - 100 reps
Standard - 50 reps
Bosu ball - 30 reps
Walking staggered hands - 10 reps
Spidermans - 10 reps
Mountain climbers on bosu ball - 3 sets of 20 reps
Cross body mountain climbers on bosu ball - 3 sets of 20 reps
Post ST cross training - 38 mins
Elliptical - 22 mins
Tread - 16 mins of running intervals - 7.5 to 8.0 mph
Totals for workout 2 -
Time - 101 mins
Calories burned - 1,035
I felt better on the bike today, I am getting used to the roads and I can tell I am getting stronger especially biking up the hills. My post bike run was my fastest time ever for a brick workout and it was with hills! I can see a big difference in my recovery getting off of the bike and making the transition to the run. I guess this is why we train! Practice makes perfect, right?!
I am just so excited about my workouts today. My fastest bike ride with hills, my fastest brick workout and my highest calorie burn! What a great way to start the week!!
Pressing on another day....
4/27 - Morning brick workout followed by ST and cross training at the gym
Totals for the day -
Time - 191 mins
Calories burned - 2,037
Calories consumed - 2,078
Goals for the day -
1. Drink 1 gallon of water each day -done
2. Log all foods - done
3. Ice knee/shin 3 times for 20 mins - done
4. Take all vitamins and supplements - done
5. Stretch and use foam roller each night for at least 15 mins -done
Workout 1 - 18.08 mile bike ride with hills - 66.52 mins/ Avg speed - 16.2 mph Max speed - 26.2 mph
Post bike one mile run with hills - 9:36 mins
Total time for workout 1 -
Time - 90 mins ( time includes warm up, stop lights, transition from bike to run and cool down) Ride and run time - 75.88
Calories burned - 1,002 ( tracked with Polar RS 400)
Workout 2 - ST and cross training cardio
Bicep curl to shoulder press - 3 sets -
10 reps with 22.5 lb DBs
10 reps with 17.5 lb DBs
10 reps with 17.5 lb DBs
Squat to shoulder press - 3 sets of 10 reps with 17.5 lb DBs
One arm DB rows - 5 sets of 10 reps for each arm with one 30 lb DB
Wide grip lat pulldowns - 3 sets
12 reps at 120 lbs
10 reps at 120 lbs
8 reps at 120 lbs
Seated rows - 3 sets
10 reps at 135 lbs
8 reps at 135 lbs
10 reps at 105 lbs
Bent over reverse flys - 3 sets of 10 rep for each arm with one 10 lb DB
Rervese flys on balance ball - "T" to "I" position - 3 sets of 10 reps with 5 lb DBs
Leaning lateral raise - 3 sets
10 reps with one 15 lb DB for each arm
10 reps with one 10 lb DB for each arm
10 reps with one 10 lb DB for each arm
Leaning front raise - 3 sets of 10 reps for each arm with one 10 lb DB
Pushups - 100 reps
Standard - 50 reps
Bosu ball - 30 reps
Walking staggered hands - 10 reps
Spidermans - 10 reps
Mountain climbers on bosu ball - 3 sets of 20 reps
Cross body mountain climbers on bosu ball - 3 sets of 20 reps
Post ST cross training - 38 mins
Elliptical - 22 mins
Tread - 16 mins of running intervals - 7.5 to 8.0 mph
Totals for workout 2 -
Time - 101 mins
Calories burned - 1,035
Sunday, April 26, 2009
Training Schedule 4/27 - 5/3
Goals for the week -
1. Drink 1 gallon of water each day
2. Log all foods
3. Ice knee/shin 3 times for 20 mins
4. Take all vitamins and supplements
5. Stretch and use foam roller each night for at least 15 mins
Monday 4/27 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles
Tuesday 4/28 - Run/Walk 90 mins
Swim 2000 yards
Wednesday 4/29 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles
Tuesday 4/30 - Run/Walk 90 mins
Swim 2000 yards
Friday 5/1 -
Circuit ST with 60 mins of arc trainer, tread and ellipitcal
Bike 10 miles
Saturday 5/2- Run/Walk 45 mins
Sunday 5/3 - Recovery
1. Drink 1 gallon of water each day
2. Log all foods
3. Ice knee/shin 3 times for 20 mins
4. Take all vitamins and supplements
5. Stretch and use foam roller each night for at least 15 mins
Monday 4/27 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles
Tuesday 4/28 - Run/Walk 90 mins
Swim 2000 yards
Wednesday 4/29 -
Circuit ST with 60 mins of arc trainer, tread and elliptical
Bike - 15 miles
Tuesday 4/30 - Run/Walk 90 mins
Swim 2000 yards
Friday 5/1 -
Circuit ST with 60 mins of arc trainer, tread and ellipitcal
Bike 10 miles
Saturday 5/2- Run/Walk 45 mins
Sunday 5/3 - Recovery
Saturday, April 25, 2009
Resting......
I will be taking this weekend off to give my shin and knee a couple of days of rest. I will be working out in our yard this weekend, so my activity will be high and as usual, I will log my foods and drink my water to stay on track. I have started a food blog to record my meals each day, much like I did on here several months ago. I have added a link to the side of my blog called - What's on Jen's plate. So if you are curious as to what I eat everyday, check it out!
Friday, April 24, 2009
Workout Results 4/24-
Not my best workout by far, I was just out of it today for some reason. My strength was just not there and my shin was hurting really bad on my run. I pressed on, but I have to admit I was really happy when my workout was over. Usually I feel as if I could go more but not today. I am icing my shin now so I am hoping it will feel better later today so that I can run tomorrow.
Yesterday I did not workout because I was at the doctors office getting some test done for my knee and shin. I had an MRI and a bone scan. On Tuesday they took some x-rays as well so hopefully we can find out why my knee and shin are causing me such pain. I am also taking a anti-inflammatory that she gave me a prescription for to help with the swelling of my knee. Regardless of the outcome, I am not giving up. You can always adjust your training and if I continue to keep my diet clean, I see no reason why I cannot continue to see results. I may have to lower my mileage and do some cross training but we will have to wait and see. It may just be a case of over training, who knows. I am staying positive though as I feel so blessed to be out there doing my very best! So despite the fact that today was a hard day, I am proud once again that I got out there and gave it my all. One day at a time......
Keep reaching! Have a blessed weekend.
4/24 - ST with cross training cardio -
Time - 109.31 mins
Calories burned - 848
Calories consumed - 1,662 ( Pre-logged meals for the rest of the day)
Standing straight arm lat pull downs ( very slight bend of elbows) - 3 sets of 20 reps at 40 lbs
Wide grip lat pull downs - 3 sets -
Set 1 - 10 reps at 105 lbs
Set 2 - 12 reps at 120 lbs
Set 3 - 10 reps at 120 lbs
Seated rows - 2 sets -
Set 1 - 15 reps at 120 lbs
Set 2 - 12 reps at 120 lbs
Single arm bent over reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB
Two arm bicep curls to shoulder press - 6 sets of 10 reps with 15 lb DBs
Two arm hammer curls on balance ball - 3 sets of 20 reps with 15 lb DBs
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with a 10 lb DB
Leaning lateral raise on balance ball - 3 sets -
Set 1 - 10 reps for each arm with a 15 lb DB
Set 2 and 3 - 10 reps for each arm with a 10 lb DB
Reverse fly to overhead raise ("T" position to "I" position) on balance ball - 3 sets of 10 reps with 5 lb DBs
Incline DB chest press - 3 sets
Set 1 - 20 reps with 25 lb DBs
Set 2 - 15 reps with 25 lb DBs
Set 3 - 10 reps with 25 lb DBs
DB flys on balance ball - 3 sets of 10 reps with 15 lb DBs
Overhead pull to crunch on balance ball with one 15 lb DB - 3 sets of 15 reps
Weighted crunch on balance ball with one 15 lb DB - 3 sets of 15 reps
Post ST cross training cardio - 42 mins
32 mins on tread - 5.5 mins walking and 26.5 mins of running.
10 mins on arc trainer
Weekly totals - 4 days
TIme - 573 mins
Calories burned - 5,660
Yesterday I did not workout because I was at the doctors office getting some test done for my knee and shin. I had an MRI and a bone scan. On Tuesday they took some x-rays as well so hopefully we can find out why my knee and shin are causing me such pain. I am also taking a anti-inflammatory that she gave me a prescription for to help with the swelling of my knee. Regardless of the outcome, I am not giving up. You can always adjust your training and if I continue to keep my diet clean, I see no reason why I cannot continue to see results. I may have to lower my mileage and do some cross training but we will have to wait and see. It may just be a case of over training, who knows. I am staying positive though as I feel so blessed to be out there doing my very best! So despite the fact that today was a hard day, I am proud once again that I got out there and gave it my all. One day at a time......
Keep reaching! Have a blessed weekend.
4/24 - ST with cross training cardio -
Time - 109.31 mins
Calories burned - 848
Calories consumed - 1,662 ( Pre-logged meals for the rest of the day)
Standing straight arm lat pull downs ( very slight bend of elbows) - 3 sets of 20 reps at 40 lbs
Wide grip lat pull downs - 3 sets -
Set 1 - 10 reps at 105 lbs
Set 2 - 12 reps at 120 lbs
Set 3 - 10 reps at 120 lbs
Seated rows - 2 sets -
Set 1 - 15 reps at 120 lbs
Set 2 - 12 reps at 120 lbs
Single arm bent over reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB
Two arm bicep curls to shoulder press - 6 sets of 10 reps with 15 lb DBs
Two arm hammer curls on balance ball - 3 sets of 20 reps with 15 lb DBs
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with a 10 lb DB
Leaning lateral raise on balance ball - 3 sets -
Set 1 - 10 reps for each arm with a 15 lb DB
Set 2 and 3 - 10 reps for each arm with a 10 lb DB
Reverse fly to overhead raise ("T" position to "I" position) on balance ball - 3 sets of 10 reps with 5 lb DBs
Incline DB chest press - 3 sets
Set 1 - 20 reps with 25 lb DBs
Set 2 - 15 reps with 25 lb DBs
Set 3 - 10 reps with 25 lb DBs
DB flys on balance ball - 3 sets of 10 reps with 15 lb DBs
Overhead pull to crunch on balance ball with one 15 lb DB - 3 sets of 15 reps
Weighted crunch on balance ball with one 15 lb DB - 3 sets of 15 reps
Post ST cross training cardio - 42 mins
32 mins on tread - 5.5 mins walking and 26.5 mins of running.
10 mins on arc trainer
Weekly totals - 4 days
TIme - 573 mins
Calories burned - 5,660
Wednesday, April 22, 2009
Workout Results 4/22-
Great day! Off to drink my Lean Body For Her protein shake with strawberries and blueberries......one of my favorites!!
Have a blessed day!
Totals for the day -
Time - 136 mins
Calories burned - 1,237
Calories consumed - 1,823
ST with cross training cardio -
Plank rows - 2 sets of 16 reps with 15lb DBs
Squats on wall with balance ball- 2 sets of 25 reps, holding 10 seconds on last rep for each set.
Bicep curls - 3 sets of 16 reps with 27.5lb DBs
Leaning standing lateral raise - 3 sets of 15 reps for each arm with one 10 lb DB.
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Bent over one arm reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB
Bench dips - 3 sets of 10 reps
Close grip lat pulldowns - 3 sets of 12 reps at 90lbs
Wide grip lat pulldowns - 3 sets of 8 reps at 120 lbs
Slow 6x6 count BB curls - 3 sets of 8 reps with a 30 lb BB
Standing shoulder press - 3 sets -
Set 1 - 8 reps with 27.5 lb DBs
Set 2 and 3 - 12 reps with 20 lb DBs
Seated rows - 3 sets-
Set 1 - 12 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs
Rack pull-ups - 3 sets -
Set 1 - 4 reps
Set 2 and 3 - 3 reps
Post ST Cardio - 60 mins of cross training
10 mins of rowing
10 mins on elliptical
20 mins on treadmill
20 mins on arc trainer
Weekly workout totals - MTW
Time - 464 mins
Calories burned - 4,812
Have a blessed day!
Totals for the day -
Time - 136 mins
Calories burned - 1,237
Calories consumed - 1,823
ST with cross training cardio -
Plank rows - 2 sets of 16 reps with 15lb DBs
Squats on wall with balance ball- 2 sets of 25 reps, holding 10 seconds on last rep for each set.
Bicep curls - 3 sets of 16 reps with 27.5lb DBs
Leaning standing lateral raise - 3 sets of 15 reps for each arm with one 10 lb DB.
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Bent over one arm reverse flys - 3 sets of 10 reps for each arm with one 15 lb DB
Bench dips - 3 sets of 10 reps
Close grip lat pulldowns - 3 sets of 12 reps at 90lbs
Wide grip lat pulldowns - 3 sets of 8 reps at 120 lbs
Slow 6x6 count BB curls - 3 sets of 8 reps with a 30 lb BB
Standing shoulder press - 3 sets -
Set 1 - 8 reps with 27.5 lb DBs
Set 2 and 3 - 12 reps with 20 lb DBs
Seated rows - 3 sets-
Set 1 - 12 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs
Rack pull-ups - 3 sets -
Set 1 - 4 reps
Set 2 and 3 - 3 reps
Post ST Cardio - 60 mins of cross training
10 mins of rowing
10 mins on elliptical
20 mins on treadmill
20 mins on arc trainer
Weekly workout totals - MTW
Time - 464 mins
Calories burned - 4,812
Tuesday, April 21, 2009
Wonderful day! Workout results 4/21 -
Today was not my fastest swim. It was by no means my fastest bike ride and for sure I did not tear it up on the run....BUT....I did it! I got out there and did my best and pushed through many moments where I wanted to turn around and go home! Today I could see a light, however small it may be, at the end of the tunnel that shows me someday I can reach all of the goals I dream of. I will reach them by being consistent each and every day. I will reach them by completing a workout even though it is not one of my best because I know that every day I reach, work, push and strive for all I can is another day that I am closer to my ultimate goal.
This mornings swim was not good. I cut my distance short as the pool was too crowded and people where waiting to use the pool. I had been swimming for awhile with hardly anyone there which was nice, but even then today more was about covering the distance, not speed. I felt at ease, not winded or tired. I was focusing on my strokes and breathing and all in all, I felt strong.
After my swim I came home and refueled with some raisin Ezekiel bread, and I was off for my 25 mile bike ride. For the first 15 miles I was very strong, then it happend...BAM! My body crashed! I felt my stomach start to ache, it was cramping bad. Then my legs started to cramp. Here I was in the middle of nowhere and I felt as if I was going to fall off of my bike, I got concerned. I slowed down and took a few deep breaths and kept going. I was in the middle of climbing a slight hill. It was more like a long road with a constant incline that never ended. I looked at my watch and I could not believe it, I was only going 8.9 mph! WHAT??? How is that possible that I am going that slow? I tried to get my speed up again but my legs where dead. I drank my electrolyte drink and nothing changed. I wanted to turn around and go home but I pressed on....SLOWLY! About 15 mins later I finally made it to the end of the road and was ready to turn on to another street, and BAM.....my energy came back, just like that! I started fast again felt strong and back to normal, then at mile 23 it happened again, my body shut down. This time I was so close to finishing my 25 miles I could not stop, I pressed on to the end and made it home........then came the run!
Now, I can honestly say that when I stepped off my bike it practically brought me to my knees. I thought my legs felt like lead on the bike, but now my legs were like jello. But again I just kept telling myself to take one step at a time. I was running SLOW, but I could of cared less what my speed was, I was just happy to be moving forward in the right direction!!! LOL! I pressed on and did my scheduled 1 mile run and at the end of all of it, I was so proud! I covered my longest swim and bike today and still managed to get in a one mile run after it all.
Again, time wise this day is definitely not for the record books, but taking away from that for a minute, I am just so proud of myself! I set a goal this morning as to what I was going to do, and reached it! Speed will follow in time, but for now, I feel like a champion, and I will never forget this moment!
Totals for today -
Time - 169 mins ( includes transition, stop lights and cool down) 154 mins without cool downs etc...
Calories burned - 1,891
Calories consumed - 2,202
Workout 1 - 1,650 yards (1.5 km) swim
Time - 40.03 mins
Calories burned - 434
Warm up - 800 yards - 18.52 mins
200 yard breaststroke
200 yard backstroke
200 yard pull-buoy
200 yard free style
850 yards freestyle - 21.51 mins
Workout 2 - Brick - 25.23 mile ride / 1 mile run
Bike Time - 103 mins/ Avg speed - 14.7 mph/Max speed - 23.9 mph
Run Time - 10.56
Calories burned - 1,457( from Polar RS 400)
This mornings swim was not good. I cut my distance short as the pool was too crowded and people where waiting to use the pool. I had been swimming for awhile with hardly anyone there which was nice, but even then today more was about covering the distance, not speed. I felt at ease, not winded or tired. I was focusing on my strokes and breathing and all in all, I felt strong.
After my swim I came home and refueled with some raisin Ezekiel bread, and I was off for my 25 mile bike ride. For the first 15 miles I was very strong, then it happend...BAM! My body crashed! I felt my stomach start to ache, it was cramping bad. Then my legs started to cramp. Here I was in the middle of nowhere and I felt as if I was going to fall off of my bike, I got concerned. I slowed down and took a few deep breaths and kept going. I was in the middle of climbing a slight hill. It was more like a long road with a constant incline that never ended. I looked at my watch and I could not believe it, I was only going 8.9 mph! WHAT??? How is that possible that I am going that slow? I tried to get my speed up again but my legs where dead. I drank my electrolyte drink and nothing changed. I wanted to turn around and go home but I pressed on....SLOWLY! About 15 mins later I finally made it to the end of the road and was ready to turn on to another street, and BAM.....my energy came back, just like that! I started fast again felt strong and back to normal, then at mile 23 it happened again, my body shut down. This time I was so close to finishing my 25 miles I could not stop, I pressed on to the end and made it home........then came the run!
Now, I can honestly say that when I stepped off my bike it practically brought me to my knees. I thought my legs felt like lead on the bike, but now my legs were like jello. But again I just kept telling myself to take one step at a time. I was running SLOW, but I could of cared less what my speed was, I was just happy to be moving forward in the right direction!!! LOL! I pressed on and did my scheduled 1 mile run and at the end of all of it, I was so proud! I covered my longest swim and bike today and still managed to get in a one mile run after it all.
Again, time wise this day is definitely not for the record books, but taking away from that for a minute, I am just so proud of myself! I set a goal this morning as to what I was going to do, and reached it! Speed will follow in time, but for now, I feel like a champion, and I will never forget this moment!
Totals for today -
Time - 169 mins ( includes transition, stop lights and cool down) 154 mins without cool downs etc...
Calories burned - 1,891
Calories consumed - 2,202
Workout 1 - 1,650 yards (1.5 km) swim
Time - 40.03 mins
Calories burned - 434
Warm up - 800 yards - 18.52 mins
200 yard breaststroke
200 yard backstroke
200 yard pull-buoy
200 yard free style
850 yards freestyle - 21.51 mins
Workout 2 - Brick - 25.23 mile ride / 1 mile run
Bike Time - 103 mins/ Avg speed - 14.7 mph/Max speed - 23.9 mph
Run Time - 10.56
Calories burned - 1,457( from Polar RS 400)
Monday, April 20, 2009
Workout Results 4/20-
Today was a wonderful, but crazy day!! This morning I finished a great workout at the gym, came home to refuel, then get on my bike for my next workout. While airing up the tires to a higher psi for my ride, I noticed there was a tear in the tire. Well, it busted! I had to go to the bike store and get a new tire. I know these things happen but it threw my schedule off a bit. Anyways, I came home and decided to ride tomorrow and today I would do another run outside instead. So it was not quite what I planned but nevertheless, it was a wonderful day!
Every day I am seeing results in one form or another and that is extremely motivating for me! My strength is increasing and my form while lifting is solid, this is something I am constantly working on as form is so important. My post ST run was good... no pain in my knee or my shin so therefore the run was a success!
Totals for the day -
Time - 159 mins
Calories burned - 1,684
Calories consumed - 1,979
Workout 1 - ST with 2 mile run
Time - 118 mins
Calories burned - 1,181
Bicep curls - 3 sets of 16 reps with 27.5 lb DBs
Standing lateral raise while leaning on wall - 3 sets of 8 reps with 15 lb DBs for each arm
Leaning lateral raises on balance ball - 3 sets of 10 reps with 10 lb DBs for each arm
Leaning front raises on balance ball - 3 sets of 15 reps with 10 lb DBs for each arm
Reverse flys on balance ball - 6 sets -
3 sets of 8 reps with 10 lb DBs
3 sets of 15 reps with 5 lb DBs
Lat pulldowns - 3 sets
6 reps at 120 lbs
10 reps at 105 lbs
10 reps at 105 lbs
BB rows - 3 sets of 12 reps with a 60 lb BB
Runners curls - 40 reps with 15 lb DBs
Boxing with DBs - 40 reps with 15 lb DBs
Plank rows - 3 sets of 16 reps with 17.5 lb DBs
Squat to shoulder press - 3 sets -
10 reps with 25 lb DBS
10 reps with 22.5 lb DBs
10 reps with 22.5 lb DBs
Horizontal cable body chops - 4 sets total - 3 sets of 10 reps at 40 lbs for each side and ending the last set with one set of single arm chops, 8 reps for each arm at 20 lbs.
Laying down two arm tricep extensions - 3 sets of 10 reps with 15 lb DBs
Tricep overhead cable extensions - 3 sets of 12 reps at 80lbs
Hanging crunch - 5 sets of 10 reps
Seated rows - 3 sets of 10 reps at 105 lbs
DB Chest press - 3 sets
15 reps with 30 lb DBs
10 reps with 35 lb DBs
10 reps with 35 lb DBs
DB flys - 3 sets of 10 reps with 17.5 lb DBs
Post ST run - 2 miles
Time - 19:00 mins/ Avg pace - 9.50 mm
Workout 2 - 3.6 miles with a few hills
Time - 3 mile run - 31.35/ Avg pace - 10:32mm
.60 mile cool down - 10 mins
Calories burned - 503
Every day I am seeing results in one form or another and that is extremely motivating for me! My strength is increasing and my form while lifting is solid, this is something I am constantly working on as form is so important. My post ST run was good... no pain in my knee or my shin so therefore the run was a success!
Totals for the day -
Time - 159 mins
Calories burned - 1,684
Calories consumed - 1,979
Workout 1 - ST with 2 mile run
Time - 118 mins
Calories burned - 1,181
Bicep curls - 3 sets of 16 reps with 27.5 lb DBs
Standing lateral raise while leaning on wall - 3 sets of 8 reps with 15 lb DBs for each arm
Leaning lateral raises on balance ball - 3 sets of 10 reps with 10 lb DBs for each arm
Leaning front raises on balance ball - 3 sets of 15 reps with 10 lb DBs for each arm
Reverse flys on balance ball - 6 sets -
3 sets of 8 reps with 10 lb DBs
3 sets of 15 reps with 5 lb DBs
Lat pulldowns - 3 sets
6 reps at 120 lbs
10 reps at 105 lbs
10 reps at 105 lbs
BB rows - 3 sets of 12 reps with a 60 lb BB
Runners curls - 40 reps with 15 lb DBs
Boxing with DBs - 40 reps with 15 lb DBs
Plank rows - 3 sets of 16 reps with 17.5 lb DBs
Squat to shoulder press - 3 sets -
10 reps with 25 lb DBS
10 reps with 22.5 lb DBs
10 reps with 22.5 lb DBs
Horizontal cable body chops - 4 sets total - 3 sets of 10 reps at 40 lbs for each side and ending the last set with one set of single arm chops, 8 reps for each arm at 20 lbs.
Laying down two arm tricep extensions - 3 sets of 10 reps with 15 lb DBs
Tricep overhead cable extensions - 3 sets of 12 reps at 80lbs
Hanging crunch - 5 sets of 10 reps
Seated rows - 3 sets of 10 reps at 105 lbs
DB Chest press - 3 sets
15 reps with 30 lb DBs
10 reps with 35 lb DBs
10 reps with 35 lb DBs
DB flys - 3 sets of 10 reps with 17.5 lb DBs
Post ST run - 2 miles
Time - 19:00 mins/ Avg pace - 9.50 mm
Workout 2 - 3.6 miles with a few hills
Time - 3 mile run - 31.35/ Avg pace - 10:32mm
.60 mile cool down - 10 mins
Calories burned - 503
Sunday, April 19, 2009
Training Schedule 4/20 - 4/26
So long as there is breath in me, that long will I persist - Og Mandino
Monday 4/20 - ST with 3 mile run, 800m swim with 10 mile bike ride.
Tuesday 4/21 - Swim 1600m and 15 mile bike ride
Wednesday 4/22 - ST with 6 mile run/walk and Pilates
Thursday 4/23 - 20 mile bike ride and Pilates
Friday 4/24 - ST with 3 mile run
Saturday 4/25 - 15 mile bike ride
Sunday 4/26 - Recovery day
Monday 4/20 - ST with 3 mile run, 800m swim with 10 mile bike ride.
Tuesday 4/21 - Swim 1600m and 15 mile bike ride
Wednesday 4/22 - ST with 6 mile run/walk and Pilates
Thursday 4/23 - 20 mile bike ride and Pilates
Friday 4/24 - ST with 3 mile run
Saturday 4/25 - 15 mile bike ride
Sunday 4/26 - Recovery day
Thursday, April 16, 2009
Thoughts for Thursday....
Mend a quarrel. Search out a forgotten friend. Dismiss suspicion and replace it with trust. Write a love letter. Share some treasure. Give a soft answer. Encourage youth. Manifest your loyalty in a word or deed.
Keep a promise. Find the time. Forego a grudge. Forgive an enemy. Listen. Apologize if you were wrong. Try to understand. Flout envy. Examine your demands on others. Think first of someone else. Appreciate, be kind, be gentle. Laugh a little more.
Deserve confidence. Take up arms against malice. Decry complacency. Express your gratitude. Worship your God. Gladden the heart of a child. Take pleasure in the beauty and wonder of the earth. Speak your love. Speak it again. Speak it still again. Speak it still once again.
-- Fran Anderson
Workout Results 4/16-
Light workout for today but an effective one. Hope everyone has a wonderful day!
Light cardio with leg and core work -
Time - 63.36 mins
Calories burned - 385
Calories consumed - 1,610 ( I have pre-logged all meals for the day.)
Oblique crunch with 12 lb MB - 3 sets of 20 reps
Suitcase crunch - 3 sets of 20 reps
Reverse jackknifes with 12 lb MB - 3 sets of 20 reps
Standing oblique crunch with leg raise - 3 sets of 20 reps for each side
Squats - 5 sets of 15 reps
Leg Press - 3 sets of 25 reps with 90 lbs
Hanging leg raise - 5 sets of 10 reps
Light cardio - 30 mins total
Elliptical - 20 mins
Walking on the tread - 10 mins
Light cardio with leg and core work -
Time - 63.36 mins
Calories burned - 385
Calories consumed - 1,610 ( I have pre-logged all meals for the day.)
Oblique crunch with 12 lb MB - 3 sets of 20 reps
Suitcase crunch - 3 sets of 20 reps
Reverse jackknifes with 12 lb MB - 3 sets of 20 reps
Standing oblique crunch with leg raise - 3 sets of 20 reps for each side
Squats - 5 sets of 15 reps
Leg Press - 3 sets of 25 reps with 90 lbs
Hanging leg raise - 5 sets of 10 reps
Light cardio - 30 mins total
Elliptical - 20 mins
Walking on the tread - 10 mins
Wednesday, April 15, 2009
Workout Results 4/15-
Great day! I once again have pre-logged my meals for the day, which I love doing because it really keeps me to stay on track even when I am out running errands.
Totals for the day -
Time - 127 mins
Calories burned - 1,043
Calories consumed - 1,745
Workout 1 - Morning ST
Lat pulldowns - 3 sets of 10 reps at 105 lbs
Boxing with DBs - 100 reps with 10 lb DBs
Two arm Bicep curls standing on Bosu ball - 3 sets of 15 reps with 15 lb DBs
Seated rows - 3 sets of 10 reps at 105 lbs
Leaning side raise on balance ball - 3 sets of 10 reps for each arm with a 12.5 lb DB
Leaning front raise on balance ball - 3 sets of 12 reps for each arm with a 12.5 lb DB
Squat to Arnold press - 3 sets of 10 reps with 17.5 lb DBs
Dips - 3 sets of 15 reps
Incline chest press - 3 sets of 10 reps with 25lb DBs
Incline DB flys - 3 sets of 10 reps with 15 lb DBs
Bicep curls - 3 sets of 16 reps with 25 lb DBs
Push ups - Standard 30 reps
Horizontal cable body chops - 3 sets of 10 reps for each side at 30 lbs
One arm horizontal cable body chops - 3 sets of 10 reps for each arm at 15 lbs
Overhead cable tricep extensions - 3 sets of 15 reps at 80 lbs
One arm iso-lateral row - 3 sets of 8 reps for each arm with 70 lbs
Light cardio - 4 min cool down on elliptical and .5 mile walk on tread.
Time - 78 mins
Calories burned - 588
Workout 2 - 12.29 mile bike ride
Time - 49.09 mins/ Avg mph - 15.0
Calories burned - 455
Totals for the day -
Time - 127 mins
Calories burned - 1,043
Calories consumed - 1,745
Workout 1 - Morning ST
Lat pulldowns - 3 sets of 10 reps at 105 lbs
Boxing with DBs - 100 reps with 10 lb DBs
Two arm Bicep curls standing on Bosu ball - 3 sets of 15 reps with 15 lb DBs
Seated rows - 3 sets of 10 reps at 105 lbs
Leaning side raise on balance ball - 3 sets of 10 reps for each arm with a 12.5 lb DB
Leaning front raise on balance ball - 3 sets of 12 reps for each arm with a 12.5 lb DB
Squat to Arnold press - 3 sets of 10 reps with 17.5 lb DBs
Dips - 3 sets of 15 reps
Incline chest press - 3 sets of 10 reps with 25lb DBs
Incline DB flys - 3 sets of 10 reps with 15 lb DBs
Bicep curls - 3 sets of 16 reps with 25 lb DBs
Push ups - Standard 30 reps
Horizontal cable body chops - 3 sets of 10 reps for each side at 30 lbs
One arm horizontal cable body chops - 3 sets of 10 reps for each arm at 15 lbs
Overhead cable tricep extensions - 3 sets of 15 reps at 80 lbs
One arm iso-lateral row - 3 sets of 8 reps for each arm with 70 lbs
Light cardio - 4 min cool down on elliptical and .5 mile walk on tread.
Time - 78 mins
Calories burned - 588
Workout 2 - 12.29 mile bike ride
Time - 49.09 mins/ Avg mph - 15.0
Calories burned - 455
Tuesday, April 14, 2009
Workout Results 4/14-
Todays workout started off not very well. This morning I went for a 4 mile walk/run and my shin started to bother me once again. I walked more than running this morning but I covered the distance and did my best despite the pain. I came home and went out for a very nice 10 mile bike ride. It was a slower ride, but a gorgeous one! I took some time to ride pass some neighborhoods to look at some houses and their landscaping to get some ideas. I know that I could have pushed it harder this morning but I have to say I enjoyed being out there burning calories and having fun on this beautiful day.
I am now icing my shin and if feels better. I have to stay positive and know that all my hard work WILL pay off! I just have to get pass these aches and pains. I am enjoying every second of this journey, even the difficult moments! Pressing on another day.....
We are going out to dinner tonight with friends so I have pre-logged my dinner so I stay on track! We are going to the Macaroni Grill, so I will be having the skinny chicken and NO bread! Their bread is EVIL!!! I will be good, I promise!
Have a blessed day! Reach high!!
Workout 1 - Morning 4 mile walk/run
Time - 49.48 mins/ Avg pace - 12.27 mm
Calories burned - 529
Workout 2 - 10.07 mile bike ride
Time - 42.38 mins/ Avg mph - 14.2
Calories burned - 360
Totals for the day -
Time - 91.86
Calories burned - 889
Calories consumed - 1,600 ( I have pre-logged my food for the day)
I am now icing my shin and if feels better. I have to stay positive and know that all my hard work WILL pay off! I just have to get pass these aches and pains. I am enjoying every second of this journey, even the difficult moments! Pressing on another day.....
We are going out to dinner tonight with friends so I have pre-logged my dinner so I stay on track! We are going to the Macaroni Grill, so I will be having the skinny chicken and NO bread! Their bread is EVIL!!! I will be good, I promise!
Have a blessed day! Reach high!!
Workout 1 - Morning 4 mile walk/run
Time - 49.48 mins/ Avg pace - 12.27 mm
Calories burned - 529
Workout 2 - 10.07 mile bike ride
Time - 42.38 mins/ Avg mph - 14.2
Calories burned - 360
Totals for the day -
Time - 91.86
Calories burned - 889
Calories consumed - 1,600 ( I have pre-logged my food for the day)
Monday, April 13, 2009
Workout Results 4/13-
Todays workout was a great start to my week! I need to work hard over the next few days because I will be taking Friday and Sunday off to spend some time with our family who is coming in town for the weekend. I am very excited about the changes that are taking place with my body, I can really see a difference, especially with my back!
Totals for the day -
Time - 183.59 mins
Calories burned - 1,710
Calories consumed - 1,800
Workout 1 - ST with 8x 400m running intervals between sets and cardio cool down -
Scapular retractions with bands - 3 sets of 15 reps
Squat Firewalkers with bands - 3 sets of 15 reps for each leg
Lat pulldowns - 4 sets of 10 reps at 105 lbs
Seated rows - 4 sets of 10 reps at 90 lbs
BB rows - 3 sets of 10 reps with 60 lb BB
DB flys - 3 sets of 15 reps with 15 lb DBs
One arm tricep pulldowns - 3 sets -
20 reps at 15 lbs for each arm
15 reps at 15 lbs for each arm
12 reps at 15 lbs for each arm
Bicep curls - 3 sets
40 reps with 22.5 lb DBs
24 reps with 25 lb DBs
20 reps with 25 lb DBs
Plank rows - 3 sets
16 reps with 15 lb DBs
16 reps with 15lb DBs
16 reps with 17.5 lb DBs
Squat to Arnold press - 4 sets
3 sets at 10 reps with 15 lb DBs
1 sets at 10 reps with 17.5 lb DBs
Horizontal body chops - 3 sets of 20 reps for each side at 25 lbs
Push ups - 30 Incline, 40 standard
Boxing - 4 sets of 50 reps with 7.5 lb DBs
Runners curls - 2 sets of 50 reps with 10 lbs DBs
Reverse fly on balance ball - 3 sets of 15 reps with 5 lb DBs
Side leaning front raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
Side leaning side raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
One leg incline split lunge - 3 sets of 10 reps for each leg with one 17.5 lb DB
Run - 2 miles - In between ST sets - .25 mile x 8 reps
Post ST cardio -
10 mins on the stair master followed by a .5 mile walk.
Time - 145 mins
Calories burned - 1,228
Workout 2 - 3.5 mile R/W
2 mile run - 19.51 mins/ Avg pace - 9.56mm
.5 mile walk - 7.43 mins
.5 mile run - 4.32 mins / Avg pace - 9.03mm
.5 mile walk- 6.51 mins
Total time - 38.59/ Avg pace 11.09 mm
Calories burned - 482
Totals for the day -
Time - 183.59 mins
Calories burned - 1,710
Calories consumed - 1,800
Workout 1 - ST with 8x 400m running intervals between sets and cardio cool down -
Scapular retractions with bands - 3 sets of 15 reps
Squat Firewalkers with bands - 3 sets of 15 reps for each leg
Lat pulldowns - 4 sets of 10 reps at 105 lbs
Seated rows - 4 sets of 10 reps at 90 lbs
BB rows - 3 sets of 10 reps with 60 lb BB
DB flys - 3 sets of 15 reps with 15 lb DBs
One arm tricep pulldowns - 3 sets -
20 reps at 15 lbs for each arm
15 reps at 15 lbs for each arm
12 reps at 15 lbs for each arm
Bicep curls - 3 sets
40 reps with 22.5 lb DBs
24 reps with 25 lb DBs
20 reps with 25 lb DBs
Plank rows - 3 sets
16 reps with 15 lb DBs
16 reps with 15lb DBs
16 reps with 17.5 lb DBs
Squat to Arnold press - 4 sets
3 sets at 10 reps with 15 lb DBs
1 sets at 10 reps with 17.5 lb DBs
Horizontal body chops - 3 sets of 20 reps for each side at 25 lbs
Push ups - 30 Incline, 40 standard
Boxing - 4 sets of 50 reps with 7.5 lb DBs
Runners curls - 2 sets of 50 reps with 10 lbs DBs
Reverse fly on balance ball - 3 sets of 15 reps with 5 lb DBs
Side leaning front raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
Side leaning side raise on balance ball - 6 sets -
3 sets of 10 reps for each side with 10 lb DBS
3 sets of 15 reps for each side with 5 lb DBs
One leg incline split lunge - 3 sets of 10 reps for each leg with one 17.5 lb DB
Run - 2 miles - In between ST sets - .25 mile x 8 reps
Post ST cardio -
10 mins on the stair master followed by a .5 mile walk.
Time - 145 mins
Calories burned - 1,228
Workout 2 - 3.5 mile R/W
2 mile run - 19.51 mins/ Avg pace - 9.56mm
.5 mile walk - 7.43 mins
.5 mile run - 4.32 mins / Avg pace - 9.03mm
.5 mile walk- 6.51 mins
Total time - 38.59/ Avg pace 11.09 mm
Calories burned - 482
Sunday, April 12, 2009
Training Schedule 4/13 - 4/19
This week will be light because my parents and in-laws are coming to see us. I will be very busy with some yard work and shopping to get ready for their visit so my workouts will be shorter.
Make it a great week! Reach high!
Goals for the week -
1. Drink 1 gallon of water each day
2. Take vitamins and supplements
3. Complete scheduled workout
4. Burn 3,500 calories for the week
5. Stretch and ice each night after workouts.
Monday - ST and 3 mile run
Tuesday - 6 miles - Run 3, Walk 3 miles
Wednesday - 6 miles - Run 3, Walk 3 miles
Thursday - ST and 3 mile run
Friday - OFF
Saturday - Run 3 miles
Sunday - OFF
Make it a great week! Reach high!
Goals for the week -
1. Drink 1 gallon of water each day
2. Take vitamins and supplements
3. Complete scheduled workout
4. Burn 3,500 calories for the week
5. Stretch and ice each night after workouts.
Monday - ST and 3 mile run
Tuesday - 6 miles - Run 3, Walk 3 miles
Wednesday - 6 miles - Run 3, Walk 3 miles
Thursday - ST and 3 mile run
Friday - OFF
Saturday - Run 3 miles
Sunday - OFF
Saturday, April 11, 2009
Workout Results 4/11-
This morning I got up for a 3 mile run and my legs where so sore. I pushed through the run but my left shin was just hurting so bad. I finished, slowly, but I did finish!
I wish I could have ended the week with an amazing run, but I met all my goals for the week, in fact I surpassed many of them, so I am very proud of all that I have done. I am thankful that tomorrow is my one off day so I can rest and be ready for another hard week.
Saturday morning 3 mile run -
Time - 32:12/ Avg pace - 10:44mm
Calories burned - 451
Calories consumed - 1,463 ( pre-logged meals for the day)
Weekly totals -
Time - 558 mins
Calories burned - 5,794
Run - 15.28 miles
Bike - 21.96 miles
Swim - 2,195 meters (1.36 miles)
ST - 2 sessions
Yoga - 1 session
I wish I could have ended the week with an amazing run, but I met all my goals for the week, in fact I surpassed many of them, so I am very proud of all that I have done. I am thankful that tomorrow is my one off day so I can rest and be ready for another hard week.
Saturday morning 3 mile run -
Time - 32:12/ Avg pace - 10:44mm
Calories burned - 451
Calories consumed - 1,463 ( pre-logged meals for the day)
Weekly totals -
Time - 558 mins
Calories burned - 5,794
Run - 15.28 miles
Bike - 21.96 miles
Swim - 2,195 meters (1.36 miles)
ST - 2 sessions
Yoga - 1 session
Friday, April 10, 2009
Workout Results 4/10-
Today was another successful workout in the books, though my energy levels were VERY low. During my ST I felt as if I was dragging, but I pressed on and met all my goals!! My swim was wonderful and everyday I am improving in both form and time. Today was also my first day using the weight machines for my legs. I usually just do squats etc... but I am looking to strengthen my legs more to help my knee, though I have to be careful and not lift too much too soon so that I do not get injured. All in all, I am quite pleased with the day!
Now, I am off to enjoy this Friday night with my husband, relaxing and watching a movie.....
ST and 2 mile run/walk with post ST swim 823m.
Total time - 150.29 mins
Calories burned - 1,377
Calories consumed - 1,614
Workout 1 - ST with 2 mile run
Bicep curls - 3 sets of 20 reps with 25 lb DBS
Leg adduction - 3 sets of 15 reps at 115 lbs
Leg press - 3 sets of 15 reps with 180 lbs
Plyo squat holding one 25 lb DB - 3 sets of 15 reps
One leg touchdown squat - 3 sets of 10 reps for each leg
Bosu ball squats - 3 sets of 10 reps
Balance squats on 2 core balls - 3 sets of 5 reps then hold to failure each set
Split incline lunge - 3 set of 10 reps holding one 20 lb DB
Squat to shoulder press - 2 sets of 10 with 10 lb DBs
Squat to front raise - 2 sets of 10 reps with 10 lb DBs
Leg curl - 2 sets of 10 reps at 50 lbs
Leg extensions - 2 sets of 10 reps at 70 lbs
Lunge to bicep curls balancing on one leg - 3 sets of 10 with 17.5 lb DBs
Runners curls - 200 reps total, sets from 20 - 40 reps holding 15 lb DBs
Boxing - 2 sets of 100 reps with 5 lb DBs
Plank row - 3 sets of 16 reps holding 17.5 lb DBs
Push up to side plank - 3 sets of 10 reps
Skaters - 3 sets of 20 reps
BB rows - 4 sets -
Set 1 and 2 - 10 reps with a 80 lb BB
Set 3 - 8 reps with a 80 lb BB
Set 4 - 15 reps with a 50 lb BB
Diagonal body chops with squat - 3 sets of 10 reps for each side holding one 20 lb DB
Lat pulldowns - 3 sets
Set 1 - 8 reps at 120 lbs
Set 2 - 12 reps at 105 lbs
Set 3 - 10 reps at 105 lbs
Post ST run/walk - 2 miles
Run - 1 mile - 10.07 mins
Walk - .25 mile
Run - .5 mile - 4.45 min
Walk - .25 mile
Workout 2 - Post ST swim
823m freestyle swim
Time - 19:29 mins
Now, I am off to enjoy this Friday night with my husband, relaxing and watching a movie.....
ST and 2 mile run/walk with post ST swim 823m.
Total time - 150.29 mins
Calories burned - 1,377
Calories consumed - 1,614
Workout 1 - ST with 2 mile run
Bicep curls - 3 sets of 20 reps with 25 lb DBS
Leg adduction - 3 sets of 15 reps at 115 lbs
Leg press - 3 sets of 15 reps with 180 lbs
Plyo squat holding one 25 lb DB - 3 sets of 15 reps
One leg touchdown squat - 3 sets of 10 reps for each leg
Bosu ball squats - 3 sets of 10 reps
Balance squats on 2 core balls - 3 sets of 5 reps then hold to failure each set
Split incline lunge - 3 set of 10 reps holding one 20 lb DB
Squat to shoulder press - 2 sets of 10 with 10 lb DBs
Squat to front raise - 2 sets of 10 reps with 10 lb DBs
Leg curl - 2 sets of 10 reps at 50 lbs
Leg extensions - 2 sets of 10 reps at 70 lbs
Lunge to bicep curls balancing on one leg - 3 sets of 10 with 17.5 lb DBs
Runners curls - 200 reps total, sets from 20 - 40 reps holding 15 lb DBs
Boxing - 2 sets of 100 reps with 5 lb DBs
Plank row - 3 sets of 16 reps holding 17.5 lb DBs
Push up to side plank - 3 sets of 10 reps
Skaters - 3 sets of 20 reps
BB rows - 4 sets -
Set 1 and 2 - 10 reps with a 80 lb BB
Set 3 - 8 reps with a 80 lb BB
Set 4 - 15 reps with a 50 lb BB
Diagonal body chops with squat - 3 sets of 10 reps for each side holding one 20 lb DB
Lat pulldowns - 3 sets
Set 1 - 8 reps at 120 lbs
Set 2 - 12 reps at 105 lbs
Set 3 - 10 reps at 105 lbs
Post ST run/walk - 2 miles
Run - 1 mile - 10.07 mins
Walk - .25 mile
Run - .5 mile - 4.45 min
Walk - .25 mile
Workout 2 - Post ST swim
823m freestyle swim
Time - 19:29 mins
Thursday, April 09, 2009
Workout Results 4/9-
Instead of taking today off I wanted to get a good swim and some pilates in to keep my muscles loose and ready for tomorrow. It was a light day but I am very pleased with my swim time and how quickly I am getting back into my program.
700m freestyle swim - 15:53 mins
Cathe STS Pilates and Yoga Abs segments with extended stretching - 40 mins
Total time - 55:53
Calories burned - 363 (from fitness counter on myfooddiary.com not HRM)
Calories consumed - 1,696
700m freestyle swim - 15:53 mins
Cathe STS Pilates and Yoga Abs segments with extended stretching - 40 mins
Total time - 55:53
Calories burned - 363 (from fitness counter on myfooddiary.com not HRM)
Calories consumed - 1,696
Loving life....
After yesterdays workout I have to say that I am feeling really good. I am off to enjoy a lazy morning of reading my new book, The Triathletes Training Bible and enjoy a skinny decaf latte at my all time favorite place, Starbucks! Then it is off to the gym for a swim then some core work with Pilates.
I will be back later today to post the results of my day....
"I think the purpose of life is to be useful, to be responsible, to be honorable, to be compassionate. It is, after all, to matter: to count, to stand for something, to have made some difference that you lived at all." – Leo Rosten
Wednesday, April 08, 2009
My first Tri workout!! Workout Results 4/8 -
WOW! I am so excited right now! I just had the most amazing day. Where do I start....
I got up this morning to do my first swim workout in YEARS! When I was in 10th grade I was on a swim team and loved it. I stopped swimming when I started to gain my weight in college and somewhere along the way my love for the sport drifted away, much like my figure.
I was SO nervous today for some reason. I got to the gym with my workout book to log my laps, got into the pool and felt as if it was the first time all over again. As I put my swim cap on, the memories started to come back, and that is when I started to get excited. My first few laps where slow, very slow in fact but after awhile I got into a rhythm. My breathing patterns came back to me, I started to focus on extending my stroke and I began to ease into the laps at a more relaxed pace. I was stopping every 100 to 150 meters to log my laps so that I could keep track, which took a bit of time but I still managed to finish in a decent time for my first swim in so long.
I swam a total of 800 meters then I rushed as fast as I could to the ladies locker room where I threw a t-shirt and running pants over my suit, put my shoes on and ran up stairs to the treadmill for a 2 mile run. I was quite tired by the time I started my run, but I pressed on finished the 2 miles strong.
I came home at this point and drink a protein shake, then about 30 minutes later I got on my bike for a 16.76 mile bike ride followed by a 1 mile run. This was my first brick workout, as it is called in triathlon training. My ride was far better today than my last. FIrst of all I was faster, but I also felt more comfortable on the bike and I did very well at the stop lights and on the busy roads. My ride today was hard. I chose a route that had quite a bit of hills and on top of that it was quite windy today, but I pressed on. As I was coming back to our house, I jumped off my bike, ran my bike around the house then took off for my one mile run. My legs at this point where Iike pillars of stone, I was running SO slow....I thought, I am not going to make it, but I once again pressed on and finished my one mile strong and SO very proud of how hard I worked.
Now, today taught me two things. The first being that for just starting my training I am doing well. I am not fast, but I am building up my endurance and every workout I can see I difference in my stamina as well as my times. The second thing I learned today is just how far I have to go! I want more than anything to do an Ironman 70.3 series and if that is a goal I plan to achieve I have allot of work ahead of me. I need to loose more weight, train harder and really work on speed. I finished the day with a nice bike ride with my husband for another 5.2 miles, he said hearing about my day inspired him and therefore he inspired me to go just a little more!!
In summary, I can honestly say that I pushed myself today, I gave it my all and I am so proud that I did. I cannot wait to do the same workout next week and see how my times have improved. I guess that is one good thing about starting at the bottom is that you have LOTS of room for improvement!
Totals for the day -
Time - 159 mins ( includes transitions, cool downs and stop lights on bike)
Calories burned - 1,841
Calories consumed - 1,660
Swim - 800m
Bike - 21.96 miles
Run - 3.03 miles
Workout 1 - Morning 800 meter swim with 2 mile run
Swim - 800m @ 20:38 mins
Run - 2.02 miles @ 19:55 mins/ Avg pace - 9.7 mm
Workout 2 - Bike with 1 mile post ride run
Bike - 16.76 miles @ 66.26 mins / Avg speed - 15.1 mph - Max speed - 25.7 mph
Run - 1. 02 miles @ 10:37 mins / Avg pace - 10:25 mm
Workout 3 - Evening bike ride with husband
Bike - 5.2 miles @23:37/ Avg speed - 13.2 - Max speed - 19.8
I got up this morning to do my first swim workout in YEARS! When I was in 10th grade I was on a swim team and loved it. I stopped swimming when I started to gain my weight in college and somewhere along the way my love for the sport drifted away, much like my figure.
I was SO nervous today for some reason. I got to the gym with my workout book to log my laps, got into the pool and felt as if it was the first time all over again. As I put my swim cap on, the memories started to come back, and that is when I started to get excited. My first few laps where slow, very slow in fact but after awhile I got into a rhythm. My breathing patterns came back to me, I started to focus on extending my stroke and I began to ease into the laps at a more relaxed pace. I was stopping every 100 to 150 meters to log my laps so that I could keep track, which took a bit of time but I still managed to finish in a decent time for my first swim in so long.
I swam a total of 800 meters then I rushed as fast as I could to the ladies locker room where I threw a t-shirt and running pants over my suit, put my shoes on and ran up stairs to the treadmill for a 2 mile run. I was quite tired by the time I started my run, but I pressed on finished the 2 miles strong.
I came home at this point and drink a protein shake, then about 30 minutes later I got on my bike for a 16.76 mile bike ride followed by a 1 mile run. This was my first brick workout, as it is called in triathlon training. My ride was far better today than my last. FIrst of all I was faster, but I also felt more comfortable on the bike and I did very well at the stop lights and on the busy roads. My ride today was hard. I chose a route that had quite a bit of hills and on top of that it was quite windy today, but I pressed on. As I was coming back to our house, I jumped off my bike, ran my bike around the house then took off for my one mile run. My legs at this point where Iike pillars of stone, I was running SO slow....I thought, I am not going to make it, but I once again pressed on and finished my one mile strong and SO very proud of how hard I worked.
Now, today taught me two things. The first being that for just starting my training I am doing well. I am not fast, but I am building up my endurance and every workout I can see I difference in my stamina as well as my times. The second thing I learned today is just how far I have to go! I want more than anything to do an Ironman 70.3 series and if that is a goal I plan to achieve I have allot of work ahead of me. I need to loose more weight, train harder and really work on speed. I finished the day with a nice bike ride with my husband for another 5.2 miles, he said hearing about my day inspired him and therefore he inspired me to go just a little more!!
In summary, I can honestly say that I pushed myself today, I gave it my all and I am so proud that I did. I cannot wait to do the same workout next week and see how my times have improved. I guess that is one good thing about starting at the bottom is that you have LOTS of room for improvement!
Totals for the day -
Time - 159 mins ( includes transitions, cool downs and stop lights on bike)
Calories burned - 1,841
Calories consumed - 1,660
Swim - 800m
Bike - 21.96 miles
Run - 3.03 miles
Workout 1 - Morning 800 meter swim with 2 mile run
Swim - 800m @ 20:38 mins
Run - 2.02 miles @ 19:55 mins/ Avg pace - 9.7 mm
Workout 2 - Bike with 1 mile post ride run
Bike - 16.76 miles @ 66.26 mins / Avg speed - 15.1 mph - Max speed - 25.7 mph
Run - 1. 02 miles @ 10:37 mins / Avg pace - 10:25 mm
Workout 3 - Evening bike ride with husband
Bike - 5.2 miles @23:37/ Avg speed - 13.2 - Max speed - 19.8
Tuesday, April 07, 2009
Workout Results 4/7 -
Today was another great workout! It feels so good to know that I got out there and gave it my all. It is days like this, that keep me pressing on because I know that every workout brings me one more step closer to my ultimate goal.
ST with 2 mile run -
Total time - 104 mins
AHR -142 MHR - 189
Calories burned - 1,039
Calories consumed - 1,810
Preacher curls - 3 sets -
30 reps with 20 lb BB
20 reps with 30 lb BB
8 reps with 40 lb BB
Runner curls - 4 sets -
50 reps with 17.5 lb DBs
40 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
Cross body curls - 3 sets -
20 reps with 25 lb DBs
16 reps with 25 lb DBs
16 reps with 25 lb DBs
One arm DB rows - 3 sets -
10 reps for each arm with a 30 lb DB
repeat 2 more sets
Lat pulldown - 3 sets -
10 reps at 105 lbs
repeat 2 more sets
Close grip lat pulldowns - 3 sets -
6 reps at 120 lbs
6 reps at 105 lbs
8 reps at 75 lbs
Leaning front raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets
Leaning lateral raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets
Reverse flys on balance ball - 3 sets -
15 reps with 5 lb DBs
repeat 2 more sets
Scapular retractions with resistance bands - 3 sets -
15 reps, repeat 2 more sets
Horizontal cable body chops - 3 sets
15 reps for each side with 30 lbs
repeat 2 more sets
DB Chest press - 3 sets -
15 reps with 25 lb DBs
repeat 2 more sets
Tricep dips with 25 lb plate on legs - 3 sets
10 reps, repeat 2 more sets
Overhead tricep cable extensions - 3 sets
15 reps at 80 lbs
repeat 2 more sets
Pushups - 50 reps total
Post ST run - 2.02 miles
Time - 19:42 mins
Avg pace - 9.6 mm
ST with 2 mile run -
Total time - 104 mins
AHR -142 MHR - 189
Calories burned - 1,039
Calories consumed - 1,810
Preacher curls - 3 sets -
30 reps with 20 lb BB
20 reps with 30 lb BB
8 reps with 40 lb BB
Runner curls - 4 sets -
50 reps with 17.5 lb DBs
40 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
30 reps with 17.5 lb DBs
Cross body curls - 3 sets -
20 reps with 25 lb DBs
16 reps with 25 lb DBs
16 reps with 25 lb DBs
One arm DB rows - 3 sets -
10 reps for each arm with a 30 lb DB
repeat 2 more sets
Lat pulldown - 3 sets -
10 reps at 105 lbs
repeat 2 more sets
Close grip lat pulldowns - 3 sets -
6 reps at 120 lbs
6 reps at 105 lbs
8 reps at 75 lbs
Leaning front raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets
Leaning lateral raise on balance ball - 3 sets -
15 reps with a 10 lb DB
repeat 2 more sets
Reverse flys on balance ball - 3 sets -
15 reps with 5 lb DBs
repeat 2 more sets
Scapular retractions with resistance bands - 3 sets -
15 reps, repeat 2 more sets
Horizontal cable body chops - 3 sets
15 reps for each side with 30 lbs
repeat 2 more sets
DB Chest press - 3 sets -
15 reps with 25 lb DBs
repeat 2 more sets
Tricep dips with 25 lb plate on legs - 3 sets
10 reps, repeat 2 more sets
Overhead tricep cable extensions - 3 sets
15 reps at 80 lbs
repeat 2 more sets
Pushups - 50 reps total
Post ST run - 2.02 miles
Time - 19:42 mins
Avg pace - 9.6 mm
A few motivating thoughts for Tuesday.....
I learned that if you want to make it bad enough, no matter how bad it is, you can make it.
Gale Sayers
The difference between the impossible and the possible lies in a person's determination.
Tommy Lasorda
If you doubt you can accomplish something, then you can't accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.
Alexander Graham Bell
There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.
Ella Wheeler Wilcox
Don't let go of your dreams. If you have determination and belief in your dreams, you will succeed in spite of your desire to let go.
Catherine Pulsifer
A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.
Vince Lombardi
It was courage, faith, endurance and a dogged determination to surmount all obstacles that built this bridge.
John J. Watson
So long as there is breath in me, that long I will persist. For now I know one of the greatest principles on success; if I persist long enough I will win.
Og Mandino
Within each of us is a hidden store of determination. Determination to keep us in the race when all seems lost.
Roger Dawson
Determination is the wake-up call to the human will.
Anthony Robbins
Nothing great will ever be achieved without great men, and men are great only if they are determined to be so.
Charles De Gaulle
An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.
Dr. Thomas Fuller
Never go backward. Attempt, and do it with all your might. Determination is power.
Charles Simmons
Those who don't understand determination call determination stubbornness or too driven. To be determined is to see it through!
Catherine Pulsifer
Failure will never overtake me if my determination to succeed is strong enough.
Og Mandino
You've got to get up every morning with determination if you're going to go to bed with satisfaction.
George Lorimer
Monday, April 06, 2009
Workout Results 4/6 -
It was a beautiful day here. I just love running outside as it is such a change from the treadmill in Russia where I have been running these past 3 years. My legs where very stiff today and my knee was sore starting off. It was not until around 0.80 miles or so when I began to lengthen my stride and start to get into my pace. It was hard running today for some reason, my energy level was really low. I was pleased with my run however in that I got out there and did it even though I was not up to my best.
Hope everyone has a wonderful week! Continue to press on one day at a time!!!!
Run - 3.0 miles- 31:03 mins/pace - 10.21mm
Walk - .32 miles - 4:44 min/pace - 14:53 mm
Run - 1.68 miles - 18:36/pace - 11:05mm
Cool down Walk - .25 mile- 3:58 min /15:45mm
Total time - 58:22 mins
Total distance - 5.25 miles
Avg pace - 11:07 mm
Calories burned - 762
Calories consumed - 1,681
Hope everyone has a wonderful week! Continue to press on one day at a time!!!!
Run - 3.0 miles- 31:03 mins/pace - 10.21mm
Walk - .32 miles - 4:44 min/pace - 14:53 mm
Run - 1.68 miles - 18:36/pace - 11:05mm
Cool down Walk - .25 mile- 3:58 min /15:45mm
Total time - 58:22 mins
Total distance - 5.25 miles
Avg pace - 11:07 mm
Calories burned - 762
Calories consumed - 1,681
Monday Motivation!
My friend sent me this and I just thought it was the perfect thing to read to start off our week in the right direction! Make today the best day of your life!!!!
Best Day of My Life......
Many thoughts cross your mind one hour before the beginning of an Ironman Triathlon (2.4 mile swim, 112 mile bike, 26.2 mile run). Can I finish? Was my training plan sound? Did I do everything I possibly could to prepare myself for the day? What if I get a flat tire on the bike? What is my nutrition plan for the bike and run? Self doubt is natural.
As I rode down the hotel elevator one hour before the beginning of Ironman Wisconsin, I overheard the following conversation between strangers:
Stranger 1 - "Good morning. How are you?"
Stranger 2 - "Best day of my life."
Stranger 1 - Surprised by the reply, silence, apprehension for the Ironman race
Stranger 2 - "Young man, make this the best day of your life."
These simple 5 words from an anonymous stranger stayed with me for the next 11 hours 37 minutes and 12 seconds to the finish line. They were spoken without hesitation or rehearsal. They were spoken with wisdom, passion, and gratefulness. Ironman Triathlons have a way of magnifying yet simplifying life. There are only so many things in life you can control. You are 100% in control of your attitude. Your daily 'self talk' can be negative or positive. The choice is yours.
Stranger 2 turned out to be Frank Farrar, the former Governor of South Dakota and 79 year old Ironman Triathlete. Frank has competed in over 30 Ironman distance Triathlons and continues to compete. Thank you Frank for these words!
Steve Muller
Steve Muller is the President of a Wisconsin automotive sales and finance company. He is a 3 time Ironman finisher and 20 time Marathon finisher.
Friday, April 03, 2009
Weekend plan and next week's schedule....
My parents are coming tonight to stay with us for the weekend! We will be busy working in the yard and seeing the sites around town. I may try and get in a morning run on Saturday with my Mom ( who is a runner).
For next week my plan is as follows -
Monday - Run 4 miles and ST
Tuesday - Swim 300 m and Bike 10 miles
Wednesday - Run 4 and ST
Thursday - Swim 300 m and Bike 10 miles
Friday - Run 4 and ST
Saturday - Long, leisurely bike ride with husband
Sunday - OFF
Have a fantastic weekend! Stay focused, watch your caloric intake, drink your water and above all.....KEEP PRESSING ON!!
For next week my plan is as follows -
Monday - Run 4 miles and ST
Tuesday - Swim 300 m and Bike 10 miles
Wednesday - Run 4 and ST
Thursday - Swim 300 m and Bike 10 miles
Friday - Run 4 and ST
Saturday - Long, leisurely bike ride with husband
Sunday - OFF
Have a fantastic weekend! Stay focused, watch your caloric intake, drink your water and above all.....KEEP PRESSING ON!!
Thursday, April 02, 2009
Workout Results 4/2 -
What a fabulous day this was!! I did not work out today, instead I worked in the yard and lifted a great deal of flagstone. I got allot done and had fun as today was simply gorgeous outside. I did log my meals, and I met all of my other goals...water, vitamins etc...
I also wanted to say thank you for everyones emails and questions regarding my program and weight loss. I will try to write each of you back very soon. In the mean time just know that I have read each email and comment and I really do appreciate you sharing your weight loss stories with me.
Have a beautiful day! Shine On!!
Calories burned - Did not workout today
Calories consumed - 1,749
I also wanted to say thank you for everyones emails and questions regarding my program and weight loss. I will try to write each of you back very soon. In the mean time just know that I have read each email and comment and I really do appreciate you sharing your weight loss stories with me.
Have a beautiful day! Shine On!!
Calories burned - Did not workout today
Calories consumed - 1,749
Wednesday, April 01, 2009
Workout Results 4/1 -
I LOVE IT! Oh today was a day worth remembering! I did not run fast, I biked at a slower pace, I did not set any records and yet I feel more alive and complete than in a long time. I feel as if I am really making the most of each day and pushing myself towards meeting the goals I have layed out for this year.
I got up this morning and went for a 3 mile run. I started off running slow as my body was sore, but I pushed through and after about a mile or so I got into my stride. Then I came home and immediately got on my bike and rode for 15.58 miles. My ride was wonderful. I learned a few things on this ride that are well worth remembering....
1. Not to grip the handles so tight because mid way through my hand went numb! So NO MORE death grip! LOL
2. I am better at riding than stopping at lights, stop signs etc...
3. Ride in my padded shorts not my running shorts.....no need to expand on this one!
4. Learn how to ride and drink my energy drinks at the same time
5. Riding at the gym on a stationary bike is VERY different than on the road.
6. Wind makes a HUGE difference and today there was a strong wind against me.
7. Be more concerned with safety and watching the cars around me than my Garmin and my MPH.
8. Learn the gears more and how they can help me with hills, etc...
9. Remember to have FUN! It is not all about time and distance. Take in the beauty around me while keeping my eyes on the road.
10. Wear my Polar RS 400 as well as my Garmin because the Garmin overestimates caloric burn.
I have a triathlon coming up at the end of May and the Bike/Run legs of the race are Bike 15.2 Run 3.1...so today I should have gone and jumped into one of the lakes here and swam for 300m and I could have done my tri! LOL! Though I ran first then biked and that makes a BIG difference as running post biking if far different. I feel good about my training for the next two months. I just hope that my knee continues to be ok. I really need to start running faster but as of now I am just trying to take it one day at a time running pain free, the speed will follow.
I am off now to Lowes and Home Depot for some mushroom compost and garden soil. I will be out all day in the yard bending and lifting. Now, after my ride and run this morning I am sure to be ready for bed by around 8:00 tonight! But I am so happy to be out active and living life! I always say this but I believe it more than anything. This moment...this day will only pass us by ONCE so we have to get out there and make the most of it while we can!
4/1 - Run and Bike -
Total miles - 18.60
Total time - 101.25 mins
Calories burned for the day - 1,176
Calories consumed - 1,697
Run - 3.02 miles
Time - 33.25
Avg Pace - 11.04 mm
Max pace - 7:11 mm
Calories burned - 444
Bike - 15.58 miles
Time - 68 mins
Avg MPH - 13.6
Max MPH - 22.1
Calories burned from Polar RS 400 - 732
I got up this morning and went for a 3 mile run. I started off running slow as my body was sore, but I pushed through and after about a mile or so I got into my stride. Then I came home and immediately got on my bike and rode for 15.58 miles. My ride was wonderful. I learned a few things on this ride that are well worth remembering....
1. Not to grip the handles so tight because mid way through my hand went numb! So NO MORE death grip! LOL
2. I am better at riding than stopping at lights, stop signs etc...
3. Ride in my padded shorts not my running shorts.....no need to expand on this one!
4. Learn how to ride and drink my energy drinks at the same time
5. Riding at the gym on a stationary bike is VERY different than on the road.
6. Wind makes a HUGE difference and today there was a strong wind against me.
7. Be more concerned with safety and watching the cars around me than my Garmin and my MPH.
8. Learn the gears more and how they can help me with hills, etc...
9. Remember to have FUN! It is not all about time and distance. Take in the beauty around me while keeping my eyes on the road.
10. Wear my Polar RS 400 as well as my Garmin because the Garmin overestimates caloric burn.
I have a triathlon coming up at the end of May and the Bike/Run legs of the race are Bike 15.2 Run 3.1...so today I should have gone and jumped into one of the lakes here and swam for 300m and I could have done my tri! LOL! Though I ran first then biked and that makes a BIG difference as running post biking if far different. I feel good about my training for the next two months. I just hope that my knee continues to be ok. I really need to start running faster but as of now I am just trying to take it one day at a time running pain free, the speed will follow.
I am off now to Lowes and Home Depot for some mushroom compost and garden soil. I will be out all day in the yard bending and lifting. Now, after my ride and run this morning I am sure to be ready for bed by around 8:00 tonight! But I am so happy to be out active and living life! I always say this but I believe it more than anything. This moment...this day will only pass us by ONCE so we have to get out there and make the most of it while we can!
4/1 - Run and Bike -
Total miles - 18.60
Total time - 101.25 mins
Calories burned for the day - 1,176
Calories consumed - 1,697
Run - 3.02 miles
Time - 33.25
Avg Pace - 11.04 mm
Max pace - 7:11 mm
Calories burned - 444
Bike - 15.58 miles
Time - 68 mins
Avg MPH - 13.6
Max MPH - 22.1
Calories burned from Polar RS 400 - 732
Subscribe to:
Posts (Atom)