Today was my last workout before my race. I did not push things too hard but I somehow managed to have a fabulous brick workout along with a decent swim. I feel rested and prepared. Strong and focused. Encouraged and motivated!
We are leaving for Dallas to see my family before the race. I will be back here sometime on Sunday and will report how I did!
Things to remember -
1. Have FUN!
2. Live in the moment
3. Do my best
4. Relax and remember what a blessing it is just to be out there racing
5. Pace myself
6. On the swim - lengthen my stroke and keep it steady
7. On the bike - Breathe through the hills and know that at the end of every hill, there is a chance to fly on the downhill! Use this time to re-group and get ready for the next hill. Ride low, and pedal strong.
8 . One the run -
Mile 1 - Get your legs back, lengthen your stride, breathe and keep the pace steady
Mile 2 - Focus on lengthening your stride more, shake off mile one and focus just on this mile and keeping it strong
Mile 3 - Don't go too fast on the first half but start pumping those arms and really focus on bringing it home! The last half mile - GO FOR IT - you have trained for this, you are ready now GO reach your dream!!!!
9. Cross that finish line strong and with confidence that no matter what your time, you FINISHED!
10. Post race - Hydrate, bananas, ice and take photos!! Soak in this moment - you are a Triathlete!
Workout results - 5/28
Totals for the day -
Time - 130 mins
Calories burned - 1,312
Workout 1 - Bike/Run
Time - 94 mins ( includes stop lights and a long cool down walk)
Calories burned - 1,009
Bike - 15.04 miles
Time - 51.27/ Avg speed - 17.5 mph Max speed - 27.8 mph
Run -2 miles
Time - 18:46 mins/Avg pace - 9:24 mins
Mile 1 - 10:00 mins
Mile 2 - 8:46 mins
Workout 2 - Easy walk with dog
Time - 21 mins
Calories burned - 136
Workout 3 - Swim 700 yards - 13.13 mins
Time - 15.14 mins ( time includes rest breaks)
Calories burned - 167
Thursday, May 28, 2009
Wednesday, May 27, 2009
Blessed to have another year!
Today was my birthday!!! I felt amazing, as if I was so blessed to have another year to do my best and reach for all I can. I drove home today along one of my routes that I train on and remembered an area along side of the road where there was a memorial set up for a young man who passed away there. They had his football number, signs and candles set along the road to honor his life. Every time I would bike pass this memorial it severed as a motivation for me to keep going strong. I felt so blessed to be out there giving it my all, and so I would press on faster and harder than ever.
So for today, my 32nd birthday I feel privileged to have seen another birthday pass by. When I race on Sunday, I will think of that young man who was not able to have another birthday or another chance to live out his dreams. I will focus not on time or where I place, but rather racing for those who cannot, always remembering how blessed we are each and every morning we wake and take another breath. 32, here I come.... I am ready!!!
So for today, my 32nd birthday I feel privileged to have seen another birthday pass by. When I race on Sunday, I will think of that young man who was not able to have another birthday or another chance to live out his dreams. I will focus not on time or where I place, but rather racing for those who cannot, always remembering how blessed we are each and every morning we wake and take another breath. 32, here I come.... I am ready!!!
Tuesday, May 26, 2009
Workout Results 5/26
Today was fabulous! My PT session went well, my therapist really worked my knee/IT band hard and it feels much better. My ST and swim today were both light as I do not want to push anything too much this week. Tomorrow will be my only hard workout of the week which is another mini trial of the triathlon. I am SO excited! Let the countdown begin!! 5 MORE DAYS!!!
Totals for the day -
Time - 102
Calories burned - 674
Calories consumed - 1,450
Workout 1 - ST Upper body with 20 mins of light cardio on tread and elliptical.
Time - 84 mins
Calories burned - 473
Plank rows - 3 sets of 20 reps with 10 lb DBs
Bicep curl to shoulder press - 3 sets of 15 reps with 17.5 lb DBs
Dip Machine - 3 sets of 15 reps at 75 lbs
Horizontal body chops - 3 sets of 15 reps for each side at 30 lbs
Wide grip lat pulldowns - Set 1 - 15 reps at 120 lbs, Set 2 and 3 - 15 reps at 105 lbs
Leaning lateral raise - 2 sets of 20 reps for each arm with one 10 lb DB
ALternating front raise with wall squats - 3 sets of 20 reps with 15 lb DBs
Plank holds - 5 reps to failure
Prone T to I position on balance ball - 3 sets of 10 reps with 7.5 lb DBs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Runner curls - 3 sets of 50 reps with 10 lb DBs
Tricep pulldowns - 3 sets of 15 reps at 80 lbs
Pushups - 50 reps between ST sets
Workout 2 - Easy 825 yard swim including breaks between laps
Time - 18:29 mins ( time includes breaks)
Calories burned - 201
Totals for the day -
Time - 102
Calories burned - 674
Calories consumed - 1,450
Workout 1 - ST Upper body with 20 mins of light cardio on tread and elliptical.
Time - 84 mins
Calories burned - 473
Plank rows - 3 sets of 20 reps with 10 lb DBs
Bicep curl to shoulder press - 3 sets of 15 reps with 17.5 lb DBs
Dip Machine - 3 sets of 15 reps at 75 lbs
Horizontal body chops - 3 sets of 15 reps for each side at 30 lbs
Wide grip lat pulldowns - Set 1 - 15 reps at 120 lbs, Set 2 and 3 - 15 reps at 105 lbs
Leaning lateral raise - 2 sets of 20 reps for each arm with one 10 lb DB
ALternating front raise with wall squats - 3 sets of 20 reps with 15 lb DBs
Plank holds - 5 reps to failure
Prone T to I position on balance ball - 3 sets of 10 reps with 7.5 lb DBs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Runner curls - 3 sets of 50 reps with 10 lb DBs
Tricep pulldowns - 3 sets of 15 reps at 80 lbs
Pushups - 50 reps between ST sets
Workout 2 - Easy 825 yard swim including breaks between laps
Time - 18:29 mins ( time includes breaks)
Calories burned - 201
Weekend workout report and schedule for this week...
My husband and I enjoyed a beautiful holiday weekend together working in our yard, and shopping for furniture. I did manage to get in 2 workouts. On Saturday we did a short "mock" tri in preparation for my upcoming race in 5 days! I did well, my swim was not my best time but I made up for it with a good ride and run.
Saturday May 23rd -
Time - 72 mins
Calories burned - 866
Swim 300 yards - 5:48 mins
Bike - 8.44 miles - 29.08 mins/ Avg speed - 17.4 mph
Run - 3 miles - 29:02 mins/Avg pace - 9:42 mins
Monday - May 25th -
Time - 60 mins
Calories burned - 610
3 mile easy run - 30 mins
30 min walk
Schedule for the week - Taper for Tri!!
Monday - 30 run/30 walk
Tuesday - Swim 1200 and ST Upper body
Wednesday - Bike 10 miles/Run 3 miles
Thursday - Swim 1200 and Easy Run/Walk 45 mins
Friday - Rest
Saturday - Rest
Sunday - RACE DAY!!!!!
Saturday May 23rd -
Time - 72 mins
Calories burned - 866
Swim 300 yards - 5:48 mins
Bike - 8.44 miles - 29.08 mins/ Avg speed - 17.4 mph
Run - 3 miles - 29:02 mins/Avg pace - 9:42 mins
Monday - May 25th -
Time - 60 mins
Calories burned - 610
3 mile easy run - 30 mins
30 min walk
Schedule for the week - Taper for Tri!!
Monday - 30 run/30 walk
Tuesday - Swim 1200 and ST Upper body
Wednesday - Bike 10 miles/Run 3 miles
Thursday - Swim 1200 and Easy Run/Walk 45 mins
Friday - Rest
Saturday - Rest
Sunday - RACE DAY!!!!!
Friday, May 22, 2009
Taking the day off...
I am out shopping, resting and working in the garden today! I feel strange taking it easy now that I only have 10 days before my race, but I feel wonderful and I do not want to overdo things. It has been a long time since my knee has felt this good. As always, even on my days off, I still want to remain focused on my daily goals....
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - will report back after dinner
3. Spend at least 20 mins today stretching with foam roller -
4. Ice for 20 minutes 3 times -
5. Take all vitamins and supplements - done
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - will report back after dinner
3. Spend at least 20 mins today stretching with foam roller -
4. Ice for 20 minutes 3 times -
5. Take all vitamins and supplements - done
Thursday, May 21, 2009
Workout Results 5/21
I am in good spirits today. My run was so much better than Tuesdays and my knee held up very well with my new Patella band I was wearing even though I ran with a few hills today! I am going to continue the running every other day from now until my triathlon as I think it will help and I will not loose any of my endurance that I have worked so hard to build up. In terms of my speed, I held my pace pretty well today and was surprised at how light I felt. Maybe it is the fact that I have lost more weight or the fact that I am more rested, either way, it was one of my best runs in a VERY long time! Go little knee go!!
I wanted to take a moment to thank each of you for your comments and emails. I would imagine it would become old hearing about all my trials and tribulations with my injuries and yet each and every day I am overwhelmed at your encouragement and support for this journey that I am working towards. Thank you!
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - will report after dinner....
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Totals for the day -
Time - 97 mins
Calories burned - 982
Workout 1 - ST Upper body
Time - 52 mins
Calories burned - 426
Standard Military Push ups between ST sets - 50 reps
Shoulder press on balance ball - 3 sets of 10 reps with 17.5 lb DBs
Plank rows - 3 sets of 16 reps with 17.5 lb DBs
Reverse fly machine - 3 sets of 8 reps at 70 lbs
Reverse flys on balance ball - 3 sets of 10 rep with 10 lb DBs
Lateral/Front/Lateral raise combo - 3 sets of 20 reps with 10 lb DBs
Wide grip lat pulldowns - 3 sets of 12 reps at 120 lbs
Underhand close grip lat pulldowns - 2 sets of 10 reps at 120 lbs
Bicep curl to Arnold press - 3 sets of 7 reps with 25 lb DBs
Alternating Bicep curls - Set 1 - 16 reps with 30 lb DBs Set 2 - 10 reps with 30 lb DBs
Runners curls - 3 sets of 40 reps with 15 lb DBs
Dip Machine - 3 sets of 10 reps at 90 lbs
DB Boxing - 3 sets of 15 reps with 15 lb DBs
Workout 2 - 3 mile run with a 1 mile walk for warm up/cool down
Time - 45.28 mins
Calories burned - 556
Warm up walk - .5 miles 8:05 mins
Run - 3 miles - 29.51 mins/ Avg pace - 9.57 mm
Cool down walk - .5 miles 7:31 mins
I wanted to take a moment to thank each of you for your comments and emails. I would imagine it would become old hearing about all my trials and tribulations with my injuries and yet each and every day I am overwhelmed at your encouragement and support for this journey that I am working towards. Thank you!
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - will report after dinner....
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Totals for the day -
Time - 97 mins
Calories burned - 982
Workout 1 - ST Upper body
Time - 52 mins
Calories burned - 426
Standard Military Push ups between ST sets - 50 reps
Shoulder press on balance ball - 3 sets of 10 reps with 17.5 lb DBs
Plank rows - 3 sets of 16 reps with 17.5 lb DBs
Reverse fly machine - 3 sets of 8 reps at 70 lbs
Reverse flys on balance ball - 3 sets of 10 rep with 10 lb DBs
Lateral/Front/Lateral raise combo - 3 sets of 20 reps with 10 lb DBs
Wide grip lat pulldowns - 3 sets of 12 reps at 120 lbs
Underhand close grip lat pulldowns - 2 sets of 10 reps at 120 lbs
Bicep curl to Arnold press - 3 sets of 7 reps with 25 lb DBs
Alternating Bicep curls - Set 1 - 16 reps with 30 lb DBs Set 2 - 10 reps with 30 lb DBs
Runners curls - 3 sets of 40 reps with 15 lb DBs
Dip Machine - 3 sets of 10 reps at 90 lbs
DB Boxing - 3 sets of 15 reps with 15 lb DBs
Workout 2 - 3 mile run with a 1 mile walk for warm up/cool down
Time - 45.28 mins
Calories burned - 556
Warm up walk - .5 miles 8:05 mins
Run - 3 miles - 29.51 mins/ Avg pace - 9.57 mm
Cool down walk - .5 miles 7:31 mins
Wednesday, May 20, 2009
Workout Results 5/20
My PT session went well today. She gave me a list of exercises to work on and my next apt is next week. I bought a band to wear around my knee for support during my runs as well as some sports tape. She said my hamstrings are very tight and I need to be stretching more and I need to work on strengthening my inner thigh and hamstrings. My quads are very strong but I need to work on a balance between my hamstrings and quads. She also said that I am having pain on the side of my knee due to a very tight IT band. So I have to do the IT exercises on the foam roller twice a day to help. My kneecap is being pulled to the side and is slipping out of the socket, so I need to tape it in a special way to help give it support. So along with my arthritis I seem to be having a few more problems with my knee that I was not expecting. I am going to do my best and work through all of this. I know many runners who have had problems with their IT band, so I am choosing to look at this as something that I can control and take care of. As far as my pain from the arthritis, well, I am going to do my best to continue to stretch, ice and take my meds to control the inflammation. I really do think that the more I loose weight and strengthen the muscles around my knee and my hamstrings, that in time my knee will continue to improve.
My workout today was a bike ride followed by a short walk and then toning/stretching exercises for my knee and legs. My bike ride today was my best yet in terms of my mph. I was able to ride for a short while with another girl who was out training and she gave me a much needed push!
One week from today I turn 32! I plan on making the most out of this week, enjoying every last second of being 31! What an amazing year it has been and I look forward to seeing what I will accomplish this next year.
Blessings to everyone on this gorgeous day! Keep pressing on!
Totals for the day -
Time - 124 mins
Calories burned - 1024
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - 1,991 calories consumed
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Workout 1 - Bike ride followed by walk
Time - 83 mins ( time includes warm up, stop lights and cool down on bike)
Calories burned - 839
Bike - 16.18 miles - 56:12 mins/ Avg speed - 17.3 mph Max speed - 26.3mph
Walk - Easy post ride walk - 1.32 miles - 20:00 mins
Workout 2 - Toning/stretching/PT exercises
Time - 41 mins
Calories burned - 185
Calves/hip flexor stretch
Piriformis stretch - 3 sets of 20 second holds
Planks - 3 sets of 20 second holds
Side plank - 3 sets of 20 second holds
Clamshell with resistance bands - 3 sets of 10 reps for each leg
Bridge with single leg holds for 20 seconds for each leg - 3 sets of 10 reps for each leg
Adduction with resistance bands - 3 sets of 10 reps for each leg
Abduction - 3 sets of 20 reps for each leg
Leg side raise - 3 sets of 10 reps for each leg
Adduction machine - 2 sets of 20 reps at 115 lbs
Glut press with bosu ball - 3 sets of 15 reps for each leg
V leg raise on balance ball - 3 sets of 20 reps
Pizza press - 3 sets of 20 reps for each leg
Romanian dead left - 5 reps with 25 lb DBs ( only did one set as I was very tight and I did not want to pull a muscle)
My workout today was a bike ride followed by a short walk and then toning/stretching exercises for my knee and legs. My bike ride today was my best yet in terms of my mph. I was able to ride for a short while with another girl who was out training and she gave me a much needed push!
One week from today I turn 32! I plan on making the most out of this week, enjoying every last second of being 31! What an amazing year it has been and I look forward to seeing what I will accomplish this next year.
Blessings to everyone on this gorgeous day! Keep pressing on!
Totals for the day -
Time - 124 mins
Calories burned - 1024
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - 1,991 calories consumed
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Workout 1 - Bike ride followed by walk
Time - 83 mins ( time includes warm up, stop lights and cool down on bike)
Calories burned - 839
Bike - 16.18 miles - 56:12 mins/ Avg speed - 17.3 mph Max speed - 26.3mph
Walk - Easy post ride walk - 1.32 miles - 20:00 mins
Workout 2 - Toning/stretching/PT exercises
Time - 41 mins
Calories burned - 185
Calves/hip flexor stretch
Piriformis stretch - 3 sets of 20 second holds
Planks - 3 sets of 20 second holds
Side plank - 3 sets of 20 second holds
Clamshell with resistance bands - 3 sets of 10 reps for each leg
Bridge with single leg holds for 20 seconds for each leg - 3 sets of 10 reps for each leg
Adduction with resistance bands - 3 sets of 10 reps for each leg
Abduction - 3 sets of 20 reps for each leg
Leg side raise - 3 sets of 10 reps for each leg
Adduction machine - 2 sets of 20 reps at 115 lbs
Glut press with bosu ball - 3 sets of 15 reps for each leg
V leg raise on balance ball - 3 sets of 20 reps
Pizza press - 3 sets of 20 reps for each leg
Romanian dead left - 5 reps with 25 lb DBs ( only did one set as I was very tight and I did not want to pull a muscle)
Tuesday, May 19, 2009
Workout Results 5/19
Todays workout was good, I kept my run light and did my best not increase my pace too much over the course of the run. I took a long warm up walk which seemed to help my knee during my run. I am icing now and I think so far it is feeling rather well. My first physical therapy session is tomorrow morning and I am hoping that it will be helpful, we will see. I will be sure and report back how the session went.
Have a blessed day everyone! Stay strong and keep pressing on
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - done
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Totals for the day -
Time - 105 mins
Calories burned - 1,092
Calories consumed - 1,871
Workout 1 - ST at gym with light walk/run on tread
Time - 42 mins
Calories burned - 356
Wide grip lat pulldowns - 4 sets
Sets 1-3 - 8 reps at 135 lbs
Set 4 - 6 reps at 135 lbs
Bicep curl to Arnold press - 4 sets of 8 reps with 25 lb DBs
Horizontal Body chops - 3 sets of 10 reps on each side at 37.5 lbs
Pushups - 20 reps
One arm DB rows - 4 sets of 8 reps for each arm with one 37.5 lb DB
Reverse fly on balance ball - 3 sets of 8 reps with 10 lb DBs
Standing leaning lateral raise - 2 sets of 10 reps for each arm with one 12.5 lb DB
Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 12.5 lb DBs
Lateral raise with squat hold on wall with balance ball - 3 sets of 8 reps with 12.5 lb DBs
Workout 2 - Run/Walk outside followed by 700 yard swim
Time - 63 mins
Calories burned - 736
Run/Walk - 4.16 miles
Walk - Warm up, 2 min walk between run and cool down - .95 miles - 15 mins
Run - 3.21 miles - 33.36 mins/Avg pace - 10.39 mm
700 yard freestyle swim - 2 x 300 intervals with rest between and 100 yard cool down -
300 - 5:47 mins
Rest - 46 seconds
300- 5:43 mins
Rest - 45 seconds
Cool down 100 - 2:10 mins
Have a blessed day everyone! Stay strong and keep pressing on
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - done
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Totals for the day -
Time - 105 mins
Calories burned - 1,092
Calories consumed - 1,871
Workout 1 - ST at gym with light walk/run on tread
Time - 42 mins
Calories burned - 356
Wide grip lat pulldowns - 4 sets
Sets 1-3 - 8 reps at 135 lbs
Set 4 - 6 reps at 135 lbs
Bicep curl to Arnold press - 4 sets of 8 reps with 25 lb DBs
Horizontal Body chops - 3 sets of 10 reps on each side at 37.5 lbs
Pushups - 20 reps
One arm DB rows - 4 sets of 8 reps for each arm with one 37.5 lb DB
Reverse fly on balance ball - 3 sets of 8 reps with 10 lb DBs
Standing leaning lateral raise - 2 sets of 10 reps for each arm with one 12.5 lb DB
Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 12.5 lb DBs
Lateral raise with squat hold on wall with balance ball - 3 sets of 8 reps with 12.5 lb DBs
Workout 2 - Run/Walk outside followed by 700 yard swim
Time - 63 mins
Calories burned - 736
Run/Walk - 4.16 miles
Walk - Warm up, 2 min walk between run and cool down - .95 miles - 15 mins
Run - 3.21 miles - 33.36 mins/Avg pace - 10.39 mm
700 yard freestyle swim - 2 x 300 intervals with rest between and 100 yard cool down -
300 - 5:47 mins
Rest - 46 seconds
300- 5:43 mins
Rest - 45 seconds
Cool down 100 - 2:10 mins
Monday, May 18, 2009
Training smart....
I have decided to take today off. Yesterday my knee started hurting again, and even with icing and meds, there was no improvement. This morning the swelling has gone down and the pain is much better, however I do not want to do something stupid and mess up all that I have trained for. My triathlon is in 14 days and I need to be smart. I have worked so hard for this, there is no question that I am ready for the challenge. So my plan for the day is to get out and walk for about an hour or so and spend some time stretching and using my foam roller. The weather is cool today here as we have had a cold front come in so trust me, I am tempted to get out there and run for once without the heat and humidity! But again, I need to remember that this is just one race and I need to keep myself as healthy as possible for the long term.
Even though I am resting today I still have goals I want to reach and be accountable for...
1. Drink 1 gallon of water
2. Stay within caloric range and log calories
3. Spend at least 30 mins today stretching
4. Ice for 20 minutes 3 times
5. Walk outside for 60 minutes
6. Yoga tonight for at least 30 minutes
7. Take all vitamins and supplements
Because I took the day off to rest, below is my new schedule for the week.
Monday - REST
Tuesday - ST, Run 2 miles on tread and Swim 1200 yards
Wednesday - Bike 15 miles, Run 1 mile, Walk 2 miles
Thursday - ST, Run 2 miles on the tread and Swim 1200 yards
Friday - Bike 15 miles, Run 1 mile, Walk 2 miles
Saturday- Swim 400 yards, Bike 8 miles, Run 3 miles
Sunday - REST
Even though I am resting today I still have goals I want to reach and be accountable for...
1. Drink 1 gallon of water
2. Stay within caloric range and log calories
3. Spend at least 30 mins today stretching
4. Ice for 20 minutes 3 times
5. Walk outside for 60 minutes
6. Yoga tonight for at least 30 minutes
7. Take all vitamins and supplements
Because I took the day off to rest, below is my new schedule for the week.
Monday - REST
Tuesday - ST, Run 2 miles on tread and Swim 1200 yards
Wednesday - Bike 15 miles, Run 1 mile, Walk 2 miles
Thursday - ST, Run 2 miles on the tread and Swim 1200 yards
Friday - Bike 15 miles, Run 1 mile, Walk 2 miles
Saturday- Swim 400 yards, Bike 8 miles, Run 3 miles
Sunday - REST
Friday, May 15, 2009
Training Schedule 5/16 - 5/23
16 days until my Triathlon!! I have to keep pressing on...."Somewhere in the world someone is training when you are not. When you race him, he will win." - Tom Fleming
Saturday 5/16 - Light 10 mile bike ride with husband.
Sunday 5/17 - Rest
Monday 5/18 - Bike 12 miles/Run 2.5 miles followed by ST
Tuesday 5/19 - Swim 1200 yards/Walk 60 mins
Wednesday 5/20 - Bike 12 miles/Run 2.5 miles followed by ST
Thursday 5/21 - Swim 1200 yards/Walk 60 mins
Friday 5/22 - Bike 12 miles/Run 2.5 miles followed by ST
Saturday 5/23 - Rest
Saturday 5/16 - Light 10 mile bike ride with husband.
Sunday 5/17 - Rest
Monday 5/18 - Bike 12 miles/Run 2.5 miles followed by ST
Tuesday 5/19 - Swim 1200 yards/Walk 60 mins
Wednesday 5/20 - Bike 12 miles/Run 2.5 miles followed by ST
Thursday 5/21 - Swim 1200 yards/Walk 60 mins
Friday 5/22 - Bike 12 miles/Run 2.5 miles followed by ST
Saturday 5/23 - Rest
Workout Results 5/15
I am happy to say that I survived todays workout. I was hard for me. My afternoon run was terrible. It was so hot and I felt as if I was running with a weighed backpack on. I just felt so out of it. My pace was slow and I had to walk for a bit, but at least I got my miles in for the day. I wanted to stop running after about the first mile but it always feels so good to press on even on the tough runs. There will be good days and bad, but I have to keep pressing on! In one of my blogs I mentioned how I should never let time or my pace per mile be the determining factor as to whether my workout was a success. So today I am grateful that I once again got out there and did my best. Was it my fastest time, no, but I did what I could in that moment. I was not content with letting this day slip by without reaching and working hard, in that, I am very proud of myself. I have to remember this everyday....
"You will achieve grand dream, a day at a time, so set goals for each day, not long and difficult projects, but chores that will take you, step by step, toward your rainbow. Write them down, if you must, but limit your list so that you won't have to drag today's undone matters into tomorrow. Remember that you cannot build your pyramid in twenty-four hours. Be patient. Never allow your day to become so cluttered that you neglect your most important goal / to do the best you can, enjoy this day, and rest satisfied with what you have accomplished.” Og Mandino
I hope you all have a wonderful weekend! Keep reaching and working hard!
Totals for the week -
Time - 576 mins
Calories burned - 4,889
Totals for the day -
Time - 128 mins
Calories burned - 1,206
Calories consumed - 2,219
Workout 1 - ST with a one mile run between sets
Time - 77 mins
Calories burned - 555
Treadmill run in between ST sets - 1 mile - 9:44 mins
Tricep rope pulldowns - 3 sets
Set 1 - 12 reps at 80 lbs
Set 2 - 8 reps at 90 lbs
Set 3 - 8 reps at 90 lbs
Bicep curl to Arnold press - 3 sets of 8 reps with 25 lbs DBs
One arm DB rows - 4 sets
Set 1 - 12 reps with a 35 lb DB
Set 2 - 10 rep with a 35 lb DB
Set 3 - 8 reps with a 37.5 lb DB
Set 4 - 8 reps with a 37.5 lb DB
Glut bosu ball press - 3 sets of 15 reps for each leg
Wide grip lat pulldowns - 4 sets
Set 1 - 10 reps at 120 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 135 lbs
Set 4 - 8 reps at 135 lbs
Close Grip lat pulldowns - 3 sets
Set 1 - 15 reps at 90lbs
Set 2 - 10 reps at 105 lbs
Set 3 - 6 reps at 120 lbs
Close Grip underhand lat pulldowns - 3 sets
Set 1 - 4 reps at 135 lbs
Set 2 - 6 reps at 120 lbs
Set 3 - 8 reps at 120 lbs
Seated rows - 3 sets
Set 1 - 8 reps at 135 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 120 lbs
Reserve fly machine - 4 sets
Set 1 - 10 reps at 70 lbs
Set 2 - 10 reps at 70 lbs
Set 3 - 4 reps at 90 lbs
Set 4 - 6 reps at 80 lbs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Reverse flys - T to I position on balance ball - 3 sets
Set 1 - 10 reps with 7.5 lb DBs
Set 2 - 8 reps with 7.5 lb DBs
Set 3 - 8 reps with 7.5 lb DBs
Leaning lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB
Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 15 lb DBs
Workout 2 - 4.52miles - 4 mile run/walk with a .52 mile cool down
Time - 51:50 mins
Calories burned - 651
4 mile run/walk - 42:16 mins/avg pace - 10.54 mm
Cool down - .52 mile slow walk
"You will achieve grand dream, a day at a time, so set goals for each day, not long and difficult projects, but chores that will take you, step by step, toward your rainbow. Write them down, if you must, but limit your list so that you won't have to drag today's undone matters into tomorrow. Remember that you cannot build your pyramid in twenty-four hours. Be patient. Never allow your day to become so cluttered that you neglect your most important goal / to do the best you can, enjoy this day, and rest satisfied with what you have accomplished.” Og Mandino
I hope you all have a wonderful weekend! Keep reaching and working hard!
Totals for the week -
Time - 576 mins
Calories burned - 4,889
Totals for the day -
Time - 128 mins
Calories burned - 1,206
Calories consumed - 2,219
Workout 1 - ST with a one mile run between sets
Time - 77 mins
Calories burned - 555
Treadmill run in between ST sets - 1 mile - 9:44 mins
Tricep rope pulldowns - 3 sets
Set 1 - 12 reps at 80 lbs
Set 2 - 8 reps at 90 lbs
Set 3 - 8 reps at 90 lbs
Bicep curl to Arnold press - 3 sets of 8 reps with 25 lbs DBs
One arm DB rows - 4 sets
Set 1 - 12 reps with a 35 lb DB
Set 2 - 10 rep with a 35 lb DB
Set 3 - 8 reps with a 37.5 lb DB
Set 4 - 8 reps with a 37.5 lb DB
Glut bosu ball press - 3 sets of 15 reps for each leg
Wide grip lat pulldowns - 4 sets
Set 1 - 10 reps at 120 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 135 lbs
Set 4 - 8 reps at 135 lbs
Close Grip lat pulldowns - 3 sets
Set 1 - 15 reps at 90lbs
Set 2 - 10 reps at 105 lbs
Set 3 - 6 reps at 120 lbs
Close Grip underhand lat pulldowns - 3 sets
Set 1 - 4 reps at 135 lbs
Set 2 - 6 reps at 120 lbs
Set 3 - 8 reps at 120 lbs
Seated rows - 3 sets
Set 1 - 8 reps at 135 lbs
Set 2 - 8 reps at 135 lbs
Set 3 - 8 reps at 120 lbs
Reserve fly machine - 4 sets
Set 1 - 10 reps at 70 lbs
Set 2 - 10 reps at 70 lbs
Set 3 - 4 reps at 90 lbs
Set 4 - 6 reps at 80 lbs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Reverse flys - T to I position on balance ball - 3 sets
Set 1 - 10 reps with 7.5 lb DBs
Set 2 - 8 reps with 7.5 lb DBs
Set 3 - 8 reps with 7.5 lb DBs
Leaning lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB
Alternating front raise with squat hold on wall with balance ball - 3 sets of 20 reps with 15 lb DBs
Workout 2 - 4.52miles - 4 mile run/walk with a .52 mile cool down
Time - 51:50 mins
Calories burned - 651
4 mile run/walk - 42:16 mins/avg pace - 10.54 mm
Cool down - .52 mile slow walk
Thursday, May 14, 2009
Workout Results 5/14
I really enjoyed todays workout, I kept it light and easy instead of taking the day off. My swim this morning was good, I felt a bit sluggish in the beginning but towards the end my stroke was smooth and I got into a rhythm. After my swim I came home and I went for a nice walk. I was tempted to run but I held strong and walked the full 4 miles. I think this type of cross training will help me on my run days. Hopefully my shin and knee where able to rest enough today to get ready for tomorrows workout.
Totals for the week - MTWTH
Time - 448 mins
Calories burned - 3,683
Totals for the day -
Time - 86 mins
Calories burned - 694
Calories consumed - 1,911
Workout 1 - 1,100 yard swim - 1,000 yard freestyle swim - 22:14 mins followed by a 100 yard cool down - 2:04 mins
Time - 24 :18 mins
Calories burned - 268
Workout 2 - 4 mile walk - 59:39 mins/Avg pace - 14:56mm followed by a .14 mile cool down
Time - 62 mins
Calories burned - 426
Totals for the week - MTWTH
Time - 448 mins
Calories burned - 3,683
Totals for the day -
Time - 86 mins
Calories burned - 694
Calories consumed - 1,911
Workout 1 - 1,100 yard swim - 1,000 yard freestyle swim - 22:14 mins followed by a 100 yard cool down - 2:04 mins
Time - 24 :18 mins
Calories burned - 268
Workout 2 - 4 mile walk - 59:39 mins/Avg pace - 14:56mm followed by a .14 mile cool down
Time - 62 mins
Calories burned - 426
Wednesday, May 13, 2009
Workout Results 5/13
My workout today was a good one. I kept it a lighter day with my ST and changed up my routine a bit in terms of when I was lifting. I did half of my sets before my run and some after to see the difference in how I felt. My run was good, great in fact. I kept the first mile slow to let my knee and shin adjust before going faster, I think this helped with the rest of my run. I am still trying to figure out how to pace myself with my injuries so that I can run longer without having to cut my runs short because of pain. Maybe slowing it down for a mile or two will help. For mile 2 and 3 I was able to increase my pace and then for mile 4 I slowed it down again before walking a nice 3 min cool down.
After my run I came home for a nice relaxing bike ride. I did 8 miles strong, then rode some of the trails home as part of my cool down. Then instead of a typical brick workout where I run, I took a nice long 20 minute walk instead. I really enjoyed this as it gave me a chance to stretch out my legs without the intensity of a run. I feel strangely relaxed! I do not feel overworked or tired, I guess today was the perfect mix! The movers are here now with our shipment from Russia! I will finally have my treadmill and I can set up my gym here for days when I want to workout at home!
Totals for the week - MTW
Time - 362 mins
Calories burned - 2,989
Totals for the day -
Time - 152.10 mins
Calories burned - 1,281
Calories consumed - 2,104
Workout 1 - ST and 4 mile run with 3 min cool down and stretch
Total time - 88 mins
Calories burned - 741
4 mile run - 38.55 mins/avg pace - 9.63mm
Mile 1 - 10;51 mins
Mile 3 - 29:11 mins - Avg for mile 2 and 3 - 9.30mm
Mile 4 - 38.55 mins - Avg for mile 4 - 9.44mm
Bicep curl to Arnold press to reverse curl combo - 4 sets of 8 reps with 22.5 lb DBs
Alternating Bicep curls - 2 sets of 16 reps with 30 lb DBs
Reverse delt machine - 2 sets of 8 reps at 70 lbs
Tricep rope pulldowns/dip machine - ( I had to do the dip machine for the rest of the set because someone took the rope and I did not want to wait for it...)
Set 1 - Rope pulldowns - 10 reps at 80 lbs
Set 2 and 3 - Dip machine - 8 reps at 75 lbs
Wall squats with balance ball - 4 sets of 30 reps
Lateral/front/lateral raise with holds combo - 2 sets of 6 reps with 10 lb DBs
Close grip underhand lat pulldowns - 3 sets
Set 1 - 20 reps at 75lbs
Set 2 and 3 - 10 reps at 105 lbs
Wide grip lat pulldowns - 2 sets
Set 1 - 6 reps at 135 lbs
Set 2 - 8 reps at 120 lbs
Workout 2 - Bike ride and cool down walk
Total time - 64.10 mins - Time includes stop lights, cool down....
Calories burned - 540
Bike - 9.65 miles - 37:21mins/avg speed - 15.5 mph max speed - 23.9 mph
Walk - Easy 20 min walk as cool down
After my run I came home for a nice relaxing bike ride. I did 8 miles strong, then rode some of the trails home as part of my cool down. Then instead of a typical brick workout where I run, I took a nice long 20 minute walk instead. I really enjoyed this as it gave me a chance to stretch out my legs without the intensity of a run. I feel strangely relaxed! I do not feel overworked or tired, I guess today was the perfect mix! The movers are here now with our shipment from Russia! I will finally have my treadmill and I can set up my gym here for days when I want to workout at home!
Totals for the week - MTW
Time - 362 mins
Calories burned - 2,989
Totals for the day -
Time - 152.10 mins
Calories burned - 1,281
Calories consumed - 2,104
Workout 1 - ST and 4 mile run with 3 min cool down and stretch
Total time - 88 mins
Calories burned - 741
4 mile run - 38.55 mins/avg pace - 9.63mm
Mile 1 - 10;51 mins
Mile 3 - 29:11 mins - Avg for mile 2 and 3 - 9.30mm
Mile 4 - 38.55 mins - Avg for mile 4 - 9.44mm
Bicep curl to Arnold press to reverse curl combo - 4 sets of 8 reps with 22.5 lb DBs
Alternating Bicep curls - 2 sets of 16 reps with 30 lb DBs
Reverse delt machine - 2 sets of 8 reps at 70 lbs
Tricep rope pulldowns/dip machine - ( I had to do the dip machine for the rest of the set because someone took the rope and I did not want to wait for it...)
Set 1 - Rope pulldowns - 10 reps at 80 lbs
Set 2 and 3 - Dip machine - 8 reps at 75 lbs
Wall squats with balance ball - 4 sets of 30 reps
Lateral/front/lateral raise with holds combo - 2 sets of 6 reps with 10 lb DBs
Close grip underhand lat pulldowns - 3 sets
Set 1 - 20 reps at 75lbs
Set 2 and 3 - 10 reps at 105 lbs
Wide grip lat pulldowns - 2 sets
Set 1 - 6 reps at 135 lbs
Set 2 - 8 reps at 120 lbs
Workout 2 - Bike ride and cool down walk
Total time - 64.10 mins - Time includes stop lights, cool down....
Calories burned - 540
Bike - 9.65 miles - 37:21mins/avg speed - 15.5 mph max speed - 23.9 mph
Walk - Easy 20 min walk as cool down
Tuesday, May 12, 2009
Workout Results 5/12-
I felt far better today in terms of my energy. I did not have as good of a run as last week and my shin gave me some trouble during the first half mile. I pressed on, slowed down my pace and after awhile it improved. I still was pleased with my workout overall. I sometimes have to remember that yes, I am training so that I can do fun races and so on, but first and foremost I am training to improve my overall fitness and to loose weight. I should never define a workout based only on time but instead focus on how each workout will bring me closer to my goals. Every time I workout, I am changing my life. I am building a base that will keep me fit and healthy for years to come!
Totals for the day -
Time - 120 mins
Calories burned - 1,176
Calories consumed - 2,100
Workout 1 - 10.31 mile bike ride with 2 mile run followed by .5 mile slow run/walk cool down
Time - 78 mins which includes transitions, stop lights and cool down.
Calories burned- 850
Bike - 10.31 miles with hills - 37.49 mins/Avg speed - 16.3 mph Max speed - 26.5 mph
Run - 2 miles - 19:25 mins/ Avg pace - 9:43 mm
Cool down - .5 mile run/walk - 6.02 mins
Post morning workout walk with dog - 20 mins easy walk
Calories burned - 103
Workout 2 - Swim 1,000 yard freestyle
Time - 22 mins - time is aprox as I left my watch at home, I used the clock at the pool for my times.
Calories burned - 223
Totals for the day -
Time - 120 mins
Calories burned - 1,176
Calories consumed - 2,100
Workout 1 - 10.31 mile bike ride with 2 mile run followed by .5 mile slow run/walk cool down
Time - 78 mins which includes transitions, stop lights and cool down.
Calories burned- 850
Bike - 10.31 miles with hills - 37.49 mins/Avg speed - 16.3 mph Max speed - 26.5 mph
Run - 2 miles - 19:25 mins/ Avg pace - 9:43 mm
Cool down - .5 mile run/walk - 6.02 mins
Post morning workout walk with dog - 20 mins easy walk
Calories burned - 103
Workout 2 - Swim 1,000 yard freestyle
Time - 22 mins - time is aprox as I left my watch at home, I used the clock at the pool for my times.
Calories burned - 223
Monday, May 11, 2009
Workout Results 5/11-
What a day. I have to say that today was probably my worst workout ever. I was so out of it. I did all I could, but just could not get my energy up. At times like this you just have to listen to your body. So I cut my workout short and came home to ice my shin and knee. I have had days like this before and if you are smart about it, so many times after you recover, you end up with another killer day and it makes it all worth while. I am getting ready to grab some lunch, then I am off to enjoy the rest of the day and run some errands. How is it that after such a terrible workout, I feel so good? It is because I am proud that today I got up, went to the gym and did my best!
Hope everyone has a successful week! Keep pressing on!!
Totals for the day -
Time - 90 mins
Calories burned - 532
Calories consumed - 1,682
Seated rows - 3 sets
Set 1 - 15 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs
One arm rows - 3 sets of 15 reps for each arm with 32.5lb DBs
Lateral/front/lateral raise with holds - 3 sets of 7 reps with 10 lbs DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
Close grip underhand pulldowns - 3 sets of 10 reps at 105lbs
Straight arm pulldowns - 3 sets of 10 reps at 60lbs
BB pullovers - 3 sets of 10 reps with a 40 lb BB
Standing leaning lateral raise - 3 sets of 8 reps for each arm with one 12.5 lb DB
Reverse fly on balance ball - 3 sets of 10 reps with 10 lb DBs
Cardio - 40 mins total
Tread - easy walk/run - 23 mins
Arc trainer - 15 mins
Elliptical - 7 mins
Hope everyone has a successful week! Keep pressing on!!
Totals for the day -
Time - 90 mins
Calories burned - 532
Calories consumed - 1,682
Seated rows - 3 sets
Set 1 - 15 reps at 120 lbs
Set 2 and 3 - 10 reps at 120 lbs
One arm rows - 3 sets of 15 reps for each arm with 32.5lb DBs
Lateral/front/lateral raise with holds - 3 sets of 7 reps with 10 lbs DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
Close grip underhand pulldowns - 3 sets of 10 reps at 105lbs
Straight arm pulldowns - 3 sets of 10 reps at 60lbs
BB pullovers - 3 sets of 10 reps with a 40 lb BB
Standing leaning lateral raise - 3 sets of 8 reps for each arm with one 12.5 lb DB
Reverse fly on balance ball - 3 sets of 10 reps with 10 lb DBs
Cardio - 40 mins total
Tread - easy walk/run - 23 mins
Arc trainer - 15 mins
Elliptical - 7 mins
Saturday, May 09, 2009
Workout Results 5/9 and Training Schedule for 5/10 - 5/17
Today I am out in my garden and taking it easy. I did get a nice morning bike ride in, the perfect way to end a hard week! I am feeling really good today, not sore or too tired. Tomorrow my husband is coming home so I am taking the day off to spend with him, so my workouts will resume on Monday.
Totals for today - Easy morning bike ride
Time - 30 min
Calories burned - 138
Calories consumed - 1,625
Totals for the week 5/4 - 5/9
Time - 724 mins
Calories burned - 7,067
Schedule for 5/10 - 5/17
Sunday - REST!
Monday - Bike 15 miles/Run 2 miles followed by ST
Tuesday - Swim 900 yards, Cross train 30 mins
Wednesday - Bike 10 miles/Run 3 miles followed by ST
Thursday - Swim 900 yards, Cross train 30 mins
Friday - Easy 4 mile run and ST
Saturday - Light 10 mile bike ride
Sunday - REST!
Totals for today - Easy morning bike ride
Time - 30 min
Calories burned - 138
Calories consumed - 1,625
Totals for the week 5/4 - 5/9
Time - 724 mins
Calories burned - 7,067
Schedule for 5/10 - 5/17
Sunday - REST!
Monday - Bike 15 miles/Run 2 miles followed by ST
Tuesday - Swim 900 yards, Cross train 30 mins
Wednesday - Bike 10 miles/Run 3 miles followed by ST
Thursday - Swim 900 yards, Cross train 30 mins
Friday - Easy 4 mile run and ST
Saturday - Light 10 mile bike ride
Sunday - REST!
Friday, May 08, 2009
Longest brick so far, progress made! Workout results 5/8
I completed my longest brick workout today! I am improving each week so I cannot wait to see how I will do over the next few months. The bike today was hard, first of all the wind was pretty strong but it did provide a breeze which helped with the heat. I was reading an article from Trifuel last night on riding at higher cadences, I tried it this morning and I realized I need to work on this. I felt as if I was spinning out of control, so I played around with the gears a bit. I need to still realize that I have only been biking less than 2 months now and there is MUCH to learn! I adjusted the gears and the rest of the ride was great. My overall pace was a bit slower because of the experimental nature of the first part of the ride, but I learned alot so the ride was a success.
After my bike ride I came home and set off for my run. I have been training with one mile runs after my rides. Today I felt strong so I decided to try a 2 mile run. I did really well! My first mile was hard, I spent some time getting my legs back( that sounds funny, but its true) then the second mile I held strong and ended up making it one of my best bricks even though I increased the mileage! For the second half of my workout I hit the gym for my ST. I pushed it hard, but I was pretty tired. After my ST, I swam 900 yards which really gave me a challenge because my arms were dead from lifting. Finally after all of this I came home to give my dog a workout, he needs one too! Anyways,we went out for a 15 min run/walk and I followed it up with 15 mins of yoga and pushups. I am now ready to take a bath, get some dinner (sushi, yea!) and watch the Rockets game! GO HOUSTON! Sorry I had to through that in for my husband!
I am so proud of all my workouts this week. My husband has been in Angola this week and it has been hard without him as he is my source of strength and support. He wanted me to reach and work hard this week, and so I have. Micah, when you read this, just know that I did all of this for you! Thank you for your never ending encouragement and love, you are my life.....
Totals for the day -
Time - 209.45 mins
Calories burned - 1,952
Calories consumed - 2,346
Workout 1 - 12.01 mile bike ride with 2 mile run
Time - 75 mins( time includes transition, cool down, stops at intersections)
Calories burned - 807
Bike - 12.01 miles - 46.08 mins/ Avg speed - 15.64 mph Max speed - 23.9 mph
Run - 2 miles - 18:55 mins
Mile 1 - 9:45 mins
Mile 2 - 9:10 mins
Workout 2 - ST Fully body
Time - 85 mins
Calories burned - 753
Seated rows - 3 sets of 10 reps at 120 lbs
One arm DB rows - 3 sets of 15 reps for each arm with a 32.5 lb DB
BB rows - 3 sets of 15 reps with one 70 lb BB
Bicep curl to Arnold press - 3 sets of 10 reps with 22.5 lb DBs
Pushups - 65 reps
Bosu ball - 25 reps
Close grip - 20
Standard - 20
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Leaning lateral raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Lat pulldowns - 3 sets
Set 1 - 8 reps at 135 lbs
Set 2 and 3 - 10 reps at 120 lbs
Dip machine - 3 sets
Set 1 and 2 - 10 reps at 90 lbs
Set 3 - 8 reps
Lateral raise machine - 3 sets
Set 1 - 10 reps at 50 lbs
Set 2 - 10 reps at 40 lbs
Set 3 - 10 reps at 30 lbs
Rear delt machine - 3 sets of 10 reps at 60 lbs
Tricep rope overhead extensions - 3 sets of 10 reps at 100 lbs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Plank DB rows - 3 sets of 20 reps with 15 lb DBs
Wall squats with balance ball - 3 sets of 25 reps
Step ups - 3 sets of 15 reps for each leg
Horizontal body chops - 3 sets of 10 reps for each side at 35 lbs
Workout 3 - 900 yard swim - 700 Free and 200 Pull
Time - 19:45 mins
Calories burned - 212
Workout 4 - 15 min run/walk with my dog followed by Yoga and pushups - 15 incline and 10 T plank pushups
Time - 30 mins
Calories burned - 180
Weekly totals - MTWTHF
Time - 694
Calories burned - 6,929
After my bike ride I came home and set off for my run. I have been training with one mile runs after my rides. Today I felt strong so I decided to try a 2 mile run. I did really well! My first mile was hard, I spent some time getting my legs back( that sounds funny, but its true) then the second mile I held strong and ended up making it one of my best bricks even though I increased the mileage! For the second half of my workout I hit the gym for my ST. I pushed it hard, but I was pretty tired. After my ST, I swam 900 yards which really gave me a challenge because my arms were dead from lifting. Finally after all of this I came home to give my dog a workout, he needs one too! Anyways,we went out for a 15 min run/walk and I followed it up with 15 mins of yoga and pushups. I am now ready to take a bath, get some dinner (sushi, yea!) and watch the Rockets game! GO HOUSTON! Sorry I had to through that in for my husband!
I am so proud of all my workouts this week. My husband has been in Angola this week and it has been hard without him as he is my source of strength and support. He wanted me to reach and work hard this week, and so I have. Micah, when you read this, just know that I did all of this for you! Thank you for your never ending encouragement and love, you are my life.....
Totals for the day -
Time - 209.45 mins
Calories burned - 1,952
Calories consumed - 2,346
Workout 1 - 12.01 mile bike ride with 2 mile run
Time - 75 mins( time includes transition, cool down, stops at intersections)
Calories burned - 807
Bike - 12.01 miles - 46.08 mins/ Avg speed - 15.64 mph Max speed - 23.9 mph
Run - 2 miles - 18:55 mins
Mile 1 - 9:45 mins
Mile 2 - 9:10 mins
Workout 2 - ST Fully body
Time - 85 mins
Calories burned - 753
Seated rows - 3 sets of 10 reps at 120 lbs
One arm DB rows - 3 sets of 15 reps for each arm with a 32.5 lb DB
BB rows - 3 sets of 15 reps with one 70 lb BB
Bicep curl to Arnold press - 3 sets of 10 reps with 22.5 lb DBs
Pushups - 65 reps
Bosu ball - 25 reps
Close grip - 20
Standard - 20
Leaning front raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Leaning lateral raise on balance ball - 3 sets of 15 reps for each arm with one 10 lb DB
Lat pulldowns - 3 sets
Set 1 - 8 reps at 135 lbs
Set 2 and 3 - 10 reps at 120 lbs
Dip machine - 3 sets
Set 1 and 2 - 10 reps at 90 lbs
Set 3 - 8 reps
Lateral raise machine - 3 sets
Set 1 - 10 reps at 50 lbs
Set 2 - 10 reps at 40 lbs
Set 3 - 10 reps at 30 lbs
Rear delt machine - 3 sets of 10 reps at 60 lbs
Tricep rope overhead extensions - 3 sets of 10 reps at 100 lbs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
Plank DB rows - 3 sets of 20 reps with 15 lb DBs
Wall squats with balance ball - 3 sets of 25 reps
Step ups - 3 sets of 15 reps for each leg
Horizontal body chops - 3 sets of 10 reps for each side at 35 lbs
Workout 3 - 900 yard swim - 700 Free and 200 Pull
Time - 19:45 mins
Calories burned - 212
Workout 4 - 15 min run/walk with my dog followed by Yoga and pushups - 15 incline and 10 T plank pushups
Time - 30 mins
Calories burned - 180
Weekly totals - MTWTHF
Time - 694
Calories burned - 6,929
Thursday, May 07, 2009
Workout Results 5/7
I bought a new pair of running shoes today, the Asics Gel Nimbus 11, in pink! They fit really well and they match my tri outfit as well and let's face it that is what is most important, right?! Here is a picture...
Todays workout was an easy one, nothing major just a 4 mile run/walk. I decided to take walking breaks as I am trying to build up my mileage running outside as opposed to the tread for two reasons, one is the heat and the second is my shin. It worked well and I still managed to carry a decent time. I was going to take the day off as this morning I was pretty sore, but I found the run to be relaxing( except for the 95 degree heat index, LOL!) and it was just what I needed. I still have not found a way to beat this pain in my left shin but it will NOT overtake me, I will somehow find a way to make it through this!!!
Tomorrow is my long swim/bike/run/ST day...FUN!! I love that day!!
Keep pressing on!!
Totals for the day -
Time - 46 mins - 4 mile run/walk - 43 mins - 10:75 mm plus a 3 min cool down walk
Calories burned - 609
Calories consumed - 1,781
Totals for the week - MTWTH
Time - 485 mins
Calories burned - 4,977
Todays workout was an easy one, nothing major just a 4 mile run/walk. I decided to take walking breaks as I am trying to build up my mileage running outside as opposed to the tread for two reasons, one is the heat and the second is my shin. It worked well and I still managed to carry a decent time. I was going to take the day off as this morning I was pretty sore, but I found the run to be relaxing( except for the 95 degree heat index, LOL!) and it was just what I needed. I still have not found a way to beat this pain in my left shin but it will NOT overtake me, I will somehow find a way to make it through this!!!
Tomorrow is my long swim/bike/run/ST day...FUN!! I love that day!!
Keep pressing on!!
Totals for the day -
Time - 46 mins - 4 mile run/walk - 43 mins - 10:75 mm plus a 3 min cool down walk
Calories burned - 609
Calories consumed - 1,781
Totals for the week - MTWTH
Time - 485 mins
Calories burned - 4,977
Wednesday, May 06, 2009
Workout Results 5/6-
Today was interesting. I was tired and could not get going with my workouts and yet I feel so accomplished! My first workout was at the gym and I decided to try doing some hill intervals on the bike to prepare for my triathlon which consist of a hilly 15.2 mile ride. Now while a stationary bike is different than riding on the road I can tell you that the intervals of hills really gave me a challenge! My thighs where burning away! I finished my workout, came home and refueled to get another ride in, this time on the road. I had to reach down deep and push it as my legs where so sore from my previous ride, the heat once again got to me as I was biking at 2:30 in the afternoon. I could feel the heat coming off the pavement and the air that was hitting me was hot, despite all of this, I did well.
On a side note, I am very pleased with my results from this month so far. My body is changing and I have never felt better! Yes, there are times I feel tired....like right now, but it is a feeling that I cannot put into words, I feel strong, proud and fulfilled. I was going through a few of my old blogs from last year and it is motivating to see how far I am come. A woman at the gym said to me today that every time she sees me I have a smile on my face. To me, that was the ultimate compliment! That is how I want to be remembered by those who know me. I want to continue to enjoy this journey and through every difficult moment always keep a smile on my face! Today, May 6, 2009 will only pass me by once, and I am proud of how I lived this wonderful, beautiful day!
Keep reaching and pressing on! One moment at a time....
Totals for the day -
Time - 161 mins
Calories burned - 1,439
Calories consumed - 2,282
Workout 1 - ST with 6 mile bike - hill repeats and 1.5 mile run intervals between sets.
Alternating Bicep curls and runner curls combo - 6 Alternating sets -
Set 1 - Bicep curls - 16 reps with 30 lb DBs
Set 2 - Runners curls - 30 reps with 15 lb DBs
Set 3 - Bicep curls - 16 reps with 30 lb DBs
Set 4 - Runners curls - 30 reps with 15 lb DBs
Set 5 - Bicep curls - 16 reps with 30 lb DBs
Set 6 - Runners curls - 30 reps with 15 lb DBs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
DB Squat to Press - 3 sets of 10 reps with 17.5 lb DBs
BB rows - 3 sets of 15 reps with a 60 lb BB
Reverse flys - ( lateral/overhead/lateral position equals 1 rep) - 3 sets of 10 reps with 5 lb DBs
Lat pulldowns - 3 sets -
Set 1 - 8 reps at 135
Set 2 - 7 reps at 135
Set 3 - 8 reps at 120
Close grip pulldowns - 3 sets of 10 reps at 90 lbs
Seated rows - 8 reps at 135
Woodchoppers - 20 reps with 12 lb MB
Bosu ball Push ups - 20 reps
Push ups - 20 reps
Touch down single leg squats - 3 sets of 10 reps for each leg
Alternating front raise - 3 sets of 30 reps with 15 lb DBs
Bent over lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB
Tricep kickbacks - 3 sets of 10 reps for each arm with one 17.5 lb DB
Standing Lateral/front/lateral raise combo - 3 sets of 10 reps with 10 lb DBs
Cardio - 4 x .25 mile intervals between lifting sets -
.25 mile - 2:33 mins
.25 mile - 2:13 mins
.25 mile - 2:21 mins
.25 mile - 2:29 mins
Post ST bike ride and run -
Bike - 6 miles of hill repeats - 20:38 mins
Run - .5 mile 4:50 mins
Time - 119 mins
Calories burned - 1,014
Workout 2 - 10 mile bike ride - mostly flat course.
Time - 42 mins includes a light cool down ride - 10 mile time - 38.02 mins/ Avg speed - 15.8 mph, Max speed - 23.1 mph
Calories burned - 425
Weekly totals - MTW
Time - 439 mins
Calories burned - 4,368
On a side note, I am very pleased with my results from this month so far. My body is changing and I have never felt better! Yes, there are times I feel tired....like right now, but it is a feeling that I cannot put into words, I feel strong, proud and fulfilled. I was going through a few of my old blogs from last year and it is motivating to see how far I am come. A woman at the gym said to me today that every time she sees me I have a smile on my face. To me, that was the ultimate compliment! That is how I want to be remembered by those who know me. I want to continue to enjoy this journey and through every difficult moment always keep a smile on my face! Today, May 6, 2009 will only pass me by once, and I am proud of how I lived this wonderful, beautiful day!
Keep reaching and pressing on! One moment at a time....
Totals for the day -
Time - 161 mins
Calories burned - 1,439
Calories consumed - 2,282
Workout 1 - ST with 6 mile bike - hill repeats and 1.5 mile run intervals between sets.
Alternating Bicep curls and runner curls combo - 6 Alternating sets -
Set 1 - Bicep curls - 16 reps with 30 lb DBs
Set 2 - Runners curls - 30 reps with 15 lb DBs
Set 3 - Bicep curls - 16 reps with 30 lb DBs
Set 4 - Runners curls - 30 reps with 15 lb DBs
Set 5 - Bicep curls - 16 reps with 30 lb DBs
Set 6 - Runners curls - 30 reps with 15 lb DBs
Reverse flys on balance ball - 3 sets of 10 reps with 10 lb DBs
DB Squat to Press - 3 sets of 10 reps with 17.5 lb DBs
BB rows - 3 sets of 15 reps with a 60 lb BB
Reverse flys - ( lateral/overhead/lateral position equals 1 rep) - 3 sets of 10 reps with 5 lb DBs
Lat pulldowns - 3 sets -
Set 1 - 8 reps at 135
Set 2 - 7 reps at 135
Set 3 - 8 reps at 120
Close grip pulldowns - 3 sets of 10 reps at 90 lbs
Seated rows - 8 reps at 135
Woodchoppers - 20 reps with 12 lb MB
Bosu ball Push ups - 20 reps
Push ups - 20 reps
Touch down single leg squats - 3 sets of 10 reps for each leg
Alternating front raise - 3 sets of 30 reps with 15 lb DBs
Bent over lateral raise - 3 sets of 10 reps for each arm with one 15 lb DB
Tricep kickbacks - 3 sets of 10 reps for each arm with one 17.5 lb DB
Standing Lateral/front/lateral raise combo - 3 sets of 10 reps with 10 lb DBs
Cardio - 4 x .25 mile intervals between lifting sets -
.25 mile - 2:33 mins
.25 mile - 2:13 mins
.25 mile - 2:21 mins
.25 mile - 2:29 mins
Post ST bike ride and run -
Bike - 6 miles of hill repeats - 20:38 mins
Run - .5 mile 4:50 mins
Time - 119 mins
Calories burned - 1,014
Workout 2 - 10 mile bike ride - mostly flat course.
Time - 42 mins includes a light cool down ride - 10 mile time - 38.02 mins/ Avg speed - 15.8 mph, Max speed - 23.1 mph
Calories burned - 425
Weekly totals - MTW
Time - 439 mins
Calories burned - 4,368
Tuesday, May 05, 2009
Workout Results 5/5-
I feel wonderful, rested and ready to work hard again tomorrow. Todays workout was an easy one compared to yesterday and I loved it! My run today was slow but I did it so in that I am proud. The heat and humidity is really starting to get me, so I need to start my runs earlier in the day. Regardless, I go my miles in and burned some calories along the way.
My second workout was at the gym for my swim. I had my log book with me with my workout all planned out. It was one of my best swims consisting of intervals with water and logging breaks in between. Around 1,600 yards, I went to hit the button on my watch "hold to store" and I accidently hit " hold to reset" YEP! I lost my whole workout, I was MAD!!! I wrote down my sets but not my splits so my first 1,600 yard time is not as accurate as I would like....I like to record my times to the second! I wanted to have another time trial for my tri, but it all was lost, so I decided to keep swimming and I did another 500 yards, and this time all was recorded! These things happen, I am just happy that I did well and pushed it once again.
Totals for the day -
Time - 73 mins
Calories burned - 815
Calories consumed - 1,685
Workout 1 - 2 mile easy run/walk
Time - 20:56 mins
Calories burned - 290
1.5 mile run - 15.09 mins
.5 mile run/walk - 5:47 mins
Workout 2 - 2,100 yard swim
Time - 52 mins ( includes 7 water/logging breaks 45-60 seconds) Swim time around 45 mins
Calories burned - 525
Swim - 1,500 yards free and 600 yards pull -
200 free
200 pull
600 free
300 pull
This is where I messed up my watch, for the rest of the workout, all times are exact....
300 free - 6:09.57
100 free - 2:01.60
100 pull - 2:31.22
My second workout was at the gym for my swim. I had my log book with me with my workout all planned out. It was one of my best swims consisting of intervals with water and logging breaks in between. Around 1,600 yards, I went to hit the button on my watch "hold to store" and I accidently hit " hold to reset" YEP! I lost my whole workout, I was MAD!!! I wrote down my sets but not my splits so my first 1,600 yard time is not as accurate as I would like....I like to record my times to the second! I wanted to have another time trial for my tri, but it all was lost, so I decided to keep swimming and I did another 500 yards, and this time all was recorded! These things happen, I am just happy that I did well and pushed it once again.
Totals for the day -
Time - 73 mins
Calories burned - 815
Calories consumed - 1,685
Workout 1 - 2 mile easy run/walk
Time - 20:56 mins
Calories burned - 290
1.5 mile run - 15.09 mins
.5 mile run/walk - 5:47 mins
Workout 2 - 2,100 yard swim
Time - 52 mins ( includes 7 water/logging breaks 45-60 seconds) Swim time around 45 mins
Calories burned - 525
Swim - 1,500 yards free and 600 yards pull -
200 free
200 pull
600 free
300 pull
This is where I messed up my watch, for the rest of the workout, all times are exact....
300 free - 6:09.57
100 free - 2:01.60
100 pull - 2:31.22
Monday, May 04, 2009
23 days until 32 and 27 days until my tri!! Workout results 5/4
Well as of today I only have 23 days left before I turn the big 32! I do not mind as this is just a wonderful time in my life and I feel better than I have in a long time! Today also leaves me with only 27 more days until my triathlon! I am excited! My goal is simple, it is to just finish the race strong and to have FUN! I do not care if I am the last person across that finish line, I am just so proud I have come this far!!!
Todays training was good, my bike ride was strong. I did not push it full max, but I managed to hold a 15.9 avg mph despite all the stop signs. I got in a few hills which is good prep for my 15.2 mile ride full of hills the day of my race. It is a hard course so I need to be ready to conquer those hills! My run today was my fastest brick run ever!! I did a 9:09mm at 1:30 in the HOT afternoon sun here in Texas! It was hard, I thought I was going to break 9 mins but towards the end I really felt the heat so I slowed my pace a bit. Considering all the time I have had to take off and all my slow "turtle training" runs, I am SOOO excited with a 9:09 post ride run!!! Some day I hope to look back at this blog and see how far I have come when I am busting out 7 min miles post ride, but for now, I am living in the moment and for me, it is one to remember!!! In less than a month, I have gone from a 1 mile post ride run in 10:16 mm to a 9:09 mm, so I am happy!
My second workout for today was ST and cross training at the gym. After refueling at home with a protein shake and powerade I headed off for round 2! My ST session was good, not great. I was pretty tired, make that VERY tired but I pushed through my sets. I felt weak in my hands on my pulldowns, my strength was just not there. I had to take a few longer breaks between my sets but I managed to keep my HR up by doing jumping jacks and running in place at times. After my ST I hit the treadmill for a one mile run, it was good, I wanted to run a sub 9 min but again my energy was just not there. I did get a good 9:07mm in so I am pleased. My knee held in there and so did my shin. I wanted to go more, but I have to remember my 7 step plan I layed out.....DO NOT EXCEED THE 10% RULE!!! I have to remember this! I am really bad at following this simple guideline but today I held strong and did not over do it. I also knew that I needed to get in my evening walk/run with my dog. There is always tomorrow to get another run in.
My last workout for the day was a fun walk/run with my dog followed by yoga. To say I am tired would be a understatement! I am ready for bed! But I am super proud that I met all my goals for the day!! Tomorrow is a morning swim and run followed by working in the garden and an evening run/walk with my dog.
27 days to go!! I CAN DO THIS!!!!!
Totals for the day -
Time - 205 mins
Calories burned - 2,114
Calories consumed - 2,229...I am going to try and eat more, it is hard!
Workout 1 - Brick - Bike 12 miles/Run 1
Total time - 70 mins ( includes ride, stoplights during ride, transition from bike to run, and cool down) Ride and run time - 54:31 mins
Calories burned - 786
Bike - 12 miles - mostly flat but a few hills and many stop signs...LOL!
Time - 45:22 mins/ Avg speed - 15.9 mph
Run 1 mile - 9:09 min PR!
Workout 2 - ST with one mile run post ST
Total time - 98 mins
Calories burned - 994
Reverse fly on balance ball - 3 sets of 10 reps with 10 lb DBs
Bicep curl to shoulder press - 5 sets of 10 reps with 17.5 lb DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
BB rows - 3 sets of 15 reps with 50 lb BB
One arm DB rows - 3 sets of 10 reps for each arm with one 35 lb DB
Leaning front raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm
Leaning lateral raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm
Horizontal cable chops - 3 sets of 10 reps for each side at 35 lbs
Tricep rope pulldowns - 3 sets of 10 reps at 90lbs
Bosu ball pushups - 50 reps with jumping jacks in between each set
Seated rows - 3 sets of 10 reps at 120 lbs
Runners curls and Alternating Bicep curl combo - 5 sets -
Set 1 - Runners curls with 17.5 lb DBs for 25 reps
Set 2 - Alternating Bicep curls with 30 lb DBs for 16 reps
Set 3 - Runners curls with 17.5 lb DBs for 25 reps
Set 4 -Alternating Bicep curls with 27.5 lb DBs for 16 reps
Set 5 - Runners curls with 17.5 lb DBs for 25 reps
Post ST run - 1 mile - 9:07 mins
5 min cool down cardio on arc trainer then stretch
Workout 3 - Evening 2 mile walk/light run with 1.5 with my dog
Time - 25.40 mins
Calories burned - 246
.5 mile run - 4:52 mins
1 mile walk/light run - 12.77 mins
.5 mile cool down - 8:11 mins
Post walk yoga - sun salutations
Time - 12 .20 mins
Calories burned - 88
Todays training was good, my bike ride was strong. I did not push it full max, but I managed to hold a 15.9 avg mph despite all the stop signs. I got in a few hills which is good prep for my 15.2 mile ride full of hills the day of my race. It is a hard course so I need to be ready to conquer those hills! My run today was my fastest brick run ever!! I did a 9:09mm at 1:30 in the HOT afternoon sun here in Texas! It was hard, I thought I was going to break 9 mins but towards the end I really felt the heat so I slowed my pace a bit. Considering all the time I have had to take off and all my slow "turtle training" runs, I am SOOO excited with a 9:09 post ride run!!! Some day I hope to look back at this blog and see how far I have come when I am busting out 7 min miles post ride, but for now, I am living in the moment and for me, it is one to remember!!! In less than a month, I have gone from a 1 mile post ride run in 10:16 mm to a 9:09 mm, so I am happy!
My second workout for today was ST and cross training at the gym. After refueling at home with a protein shake and powerade I headed off for round 2! My ST session was good, not great. I was pretty tired, make that VERY tired but I pushed through my sets. I felt weak in my hands on my pulldowns, my strength was just not there. I had to take a few longer breaks between my sets but I managed to keep my HR up by doing jumping jacks and running in place at times. After my ST I hit the treadmill for a one mile run, it was good, I wanted to run a sub 9 min but again my energy was just not there. I did get a good 9:07mm in so I am pleased. My knee held in there and so did my shin. I wanted to go more, but I have to remember my 7 step plan I layed out.....DO NOT EXCEED THE 10% RULE!!! I have to remember this! I am really bad at following this simple guideline but today I held strong and did not over do it. I also knew that I needed to get in my evening walk/run with my dog. There is always tomorrow to get another run in.
My last workout for the day was a fun walk/run with my dog followed by yoga. To say I am tired would be a understatement! I am ready for bed! But I am super proud that I met all my goals for the day!! Tomorrow is a morning swim and run followed by working in the garden and an evening run/walk with my dog.
27 days to go!! I CAN DO THIS!!!!!
Totals for the day -
Time - 205 mins
Calories burned - 2,114
Calories consumed - 2,229...I am going to try and eat more, it is hard!
Workout 1 - Brick - Bike 12 miles/Run 1
Total time - 70 mins ( includes ride, stoplights during ride, transition from bike to run, and cool down) Ride and run time - 54:31 mins
Calories burned - 786
Bike - 12 miles - mostly flat but a few hills and many stop signs...LOL!
Time - 45:22 mins/ Avg speed - 15.9 mph
Run 1 mile - 9:09 min PR!
Workout 2 - ST with one mile run post ST
Total time - 98 mins
Calories burned - 994
Reverse fly on balance ball - 3 sets of 10 reps with 10 lb DBs
Bicep curl to shoulder press - 5 sets of 10 reps with 17.5 lb DBs
Wide grip lat pulldowns - 3 sets of 10 reps at 120 lbs
BB rows - 3 sets of 15 reps with 50 lb BB
One arm DB rows - 3 sets of 10 reps for each arm with one 35 lb DB
Leaning front raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm
Leaning lateral raise on balance ball - 3 sets
Set 1 - 10 reps with one 15 lb DB for each arm
Set 2 and 3 - 15 reps with one 10 lb DB for each arm
Horizontal cable chops - 3 sets of 10 reps for each side at 35 lbs
Tricep rope pulldowns - 3 sets of 10 reps at 90lbs
Bosu ball pushups - 50 reps with jumping jacks in between each set
Seated rows - 3 sets of 10 reps at 120 lbs
Runners curls and Alternating Bicep curl combo - 5 sets -
Set 1 - Runners curls with 17.5 lb DBs for 25 reps
Set 2 - Alternating Bicep curls with 30 lb DBs for 16 reps
Set 3 - Runners curls with 17.5 lb DBs for 25 reps
Set 4 -Alternating Bicep curls with 27.5 lb DBs for 16 reps
Set 5 - Runners curls with 17.5 lb DBs for 25 reps
Post ST run - 1 mile - 9:07 mins
5 min cool down cardio on arc trainer then stretch
Workout 3 - Evening 2 mile walk/light run with 1.5 with my dog
Time - 25.40 mins
Calories burned - 246
.5 mile run - 4:52 mins
1 mile walk/light run - 12.77 mins
.5 mile cool down - 8:11 mins
Post walk yoga - sun salutations
Time - 12 .20 mins
Calories burned - 88
Friday, May 01, 2009
Training Schedule 5/2 - 5/10
Saturday 5/2 - Bike ride with husband and 2 mile run.
Sunday 5/3 - Day off
Monday 5/4 - Bike 10/Run 1 followed by ST and cross training.
Tuesday 5/5 - Swim 1800 yards/ Run 2 miles
Wednesday 5/6 - Bike 10/Run 1 followed by ST and cross training
Thursday 5/7 - Swim 1800 yards/Run 2 miles
Friday 5/8 - Bike 10/Run 1 followed by ST and cross training
Saturday 5/9 - Day off
Sunday 5/10 - Day off
Sunday 5/3 - Day off
Monday 5/4 - Bike 10/Run 1 followed by ST and cross training.
Tuesday 5/5 - Swim 1800 yards/ Run 2 miles
Wednesday 5/6 - Bike 10/Run 1 followed by ST and cross training
Thursday 5/7 - Swim 1800 yards/Run 2 miles
Friday 5/8 - Bike 10/Run 1 followed by ST and cross training
Saturday 5/9 - Day off
Sunday 5/10 - Day off
Rest day....
Totals for the week - MTWTH
Time - 464 mins
Calories burned - 4,371
I am taking today off! I am going to run some errands around town and do some stuff around the house. I still have a few goals that I want to reach for the day - I will report back at the end of the day to make sure I reached all goals.
1. Drink 1 gallon of water
2. Log all foods - done! I pre-logged this morning - 1,478 calories
3. Ice knee and shin
4. Stretch and use foam roller
5. Take all vitamins and supplements - done
Time - 464 mins
Calories burned - 4,371
I am taking today off! I am going to run some errands around town and do some stuff around the house. I still have a few goals that I want to reach for the day - I will report back at the end of the day to make sure I reached all goals.
1. Drink 1 gallon of water
2. Log all foods - done! I pre-logged this morning - 1,478 calories
3. Ice knee and shin
4. Stretch and use foam roller
5. Take all vitamins and supplements - done
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