Finding your running pace

Here is a link to a very useful article I read in Runner's world on finding your training pace. 

Article - Your Magic Number

Awesome day with Drill Max!

So today I did one of my favorite workout dvds, Cathe's Drill Max.  This is an intense dvd, but I absolutely love it. It is a combination of plyometric drills with weights and total body resistance training, not to mention it burns a ton of calories! 

Today was my best Drill Max workout to date. I was so impressed at how my endurance for the drills has increased. On the 6th drill my squat thrust with a tuck were so high! This is a first. I remember the first time I tried to do one of these, I about died. Now not only can I do them without extreme fatigue but my overall conditioning has vastly improved. 

My push ups were good today as well. I am feeling stronger and my core feels more stable with the T-push ups and inverted dive-bombers. I was also happy to have reached a personal record for my balance ball dips, 16 total today, yea!  I remember when I first did these I called my Mom and said, Mom these are so hard, some day I will call you and tell you that I can do 10. Well Mom, today I did 16!! It just goes to show you the difference that adding the balance ball gives you. My chair dips on a bench have been as high as 60, but on the ball you really have to work on keeping your elbows in and your core solid. If you are looking to add intensity to your routine, I highly advise adding dips on the balance ball as well as balance ball pushups.  Drill Max is by far the best cardio and weight training dvd that  I have seen. Cathe makes it fun, yet really gives you a challenge. 

If you are interested in the Drill Max dvd - below is a clip of the different drills you will see in the dvd -  Cathe Drill Max 

Time - 74.15 mins 

Calories burned - 702 

HR - Avg - 74% Zone 3, Max - 89% Zone 4 

Pushups - 16 incline, 12 inverted dive-bombers, 12 core, 10 with hands on balance ball, 10 t- plank ups with 6.6 lb. dumbbells and 5 regular with no weight - total for the day - 65 

Caloric deficit - will report back at the end of the day. 

Fitness note - Great workout today. Used 11lb. and 6.6 lb. dumbbells. So proud of how I did today.  Looking forward to seeing me progress as the months pass.  I am another day closer to reaching my goals! 

Wanted to rest, but I couldn't do it.

So today my legs where feeling the remains of yesterday's sprints. I really wanted to rest but in the end decided on a compromise, to make it a light day!  The end result is I feel good  and not too tired and ready for tomorrow, plus I burned some calories! 

Light workout - 7 min walk followed by a 30 min non stop run and then a strong 23 min walk. 

Total time - 60.14 mins 

Calories burned - 540 

HR - Avg. 72% Zone 3, 91% Zone 5 

Caloric deficit - 500. 

Fitness note - It actually felt good to walk today. The run went well, short but effective. I like this plan as a lighter workout, need to try this again next week. 

Tough day, but I made it through.

Oh if ever there was a day where I did not want to do my run, it was today. I woke up this morning and my legs where sore, not too bad, but I was feeling it.  I knew that today's plan was to do sprints and that is the last thing I wanted to do. But as always if you want to reach a goal you have to work through your good and bad days, and so I did!! 

Workout 1 - Sprint drills - 10 sprints alternating 1 min and 2 min sprints with slow running intervals in between except for 3 short walking intervals between sets. 

Total time - 47 mins 

Calories burned - 500 

HR - Avg. 80% Zone 4, Max - 96% Zone 5 

Fitness note - Hard day.  Ran strong up until sprint number 8, then I really started to feel out of it, but I pushed through! 

Workout 2 - P90X Shoulders and Arms - used mostly lighter weights with high reps alternating heavier sets with low reps. 

• Alternating shoulder presses - 17 reps with 11 lb. dumbbells. 
  
• In and out bicep curls - 50 reps with 11 lb. dumbbells. 
  
• Two arm tricep kickbacks - 24 reps with 11 lb. dumbbells. 
  
• Deep swimmers press - 30 reps with 11 lb. dumbbells. 
  
• Full supination concentration curls -  30 reps with 11 lb. dumbbells then alternating to heavy with 16 reps with 25 lb. dumbbells. 
  
• Chair dips - 40 reps 
  
• Upright rows - 30 reps with 11 lb. dumbbells. 
  
• Static arm curls -  23 reps with 11 lb. dumbbells then alternating to heavy with 20 reps with 25 lb. dumbbells. 
  
• Flip grip twist tricep kickbacks - 20 reps with 11 lb. dumbbells. 
  
• Seated two angle shoulder flys - 32 reps with 11 lb. dumbbells. 
  
• Crouching Cohen curls - 45 reps with 11 lb. dumbbells 
  
• Lying down tricep extensions - 50 reps with 11 lb. dumbbells. 
  
• In and out straight arm shoulder flys - 32 reps with 11 lb. dumbbells. 
  
• Congdon curls - 21 reps with 11 lb. dumbbells then alternating heavy with 10 reps with 25 lb. dumbbells. 
  
• Side tri- rises - 50 reps. 
  

Total time -  46.20 mins 

Calories burned - 330 

HR - Avg. 64% Zone 2, Max - 81% Zone 4 

Fitness note - Good day of lifting. I like the combination of lifting heavy weights with low reps and then light weights and higher reps. Glad I was able to do the bonus round today! Last P90X workout of the week and I felt strong. Looking forward to Fridays full body weight workout for a nice variation. 

Totals for the day - 

Time - 93.20 mins 

Calories burned - 830 

Caloric deficit - 500

Fitness note - Glad I pushed through today because now I feel like I accomplished so much! I am another day closer to meeting my goal. 

First look at STS!

Here is the first clip of the intro for the new STS program that I have been waiting for! I am so excited!! 

One day at a time!

Workout 1 - 10 min warm up walk, followed by a 70 min run and a 3 min cool down walk. 

Total time - 83 mins

Calories burned - 968

HR - Avg. 84% Zone 4, Max - 96% Zone 5 

Fitness note -  Today was my longest non-stop run I have had to date!! It was another hot day outside but it felt good to be out there enjoying every minute of this beautiful day. I ran to my usual motivating music as well as a 40 min Itrain program. This really helped me pace myself today. What a wonderful run this was!  

Workout 2 - P90X Core Synergistics  

• Stacked foot/staggered pushups - 15 reps 
  
• Banana rolls - side to stomach to side hold 5 sec each - 2 reps
  
• Leaning crescent lunges with 7 lb. dumbbells - 24 reps 
  
• Squat runs - 60 secs with 11 lb. dumbells. 
  
• Sphinx pushups/ close grip to plank - 15 reps 
  
• Bow to boat - 5 reps. 
  
• Low lateral skaters - 25 reps 
  
• Lunge and reach  - 40 reps with 11 lb. dumbbells. 
  
• Prison cell pushups/ core pushups with knee raise to standing position - 13 reps 
  
• Side hip raise - 25 reps. 
  
• Sumo Squat with w press - 30 reps with 11 lb. dumbbells. 
  
• Plank run - 60 sec. 
  
• Walking planks front and back  - 4 reps
  
• Superman to Banana - 60 sec
  
• Deep lunge to kickback, curl and press - 20 reps with 7 lb. dumbbells. 
  
• Towel hoppers/ side to side plyo jump - 60 sec. 
  
• Plank and reach pushups -  8 reps. 
  
• Dreya rolls - did not complete,  I was so tired! 
  

Total time -  53 mins 

Calories burned - 383

HR - Avg. 65%, Zone 2, Max - 91%  Zone 5 

Fitness note - What a great core workout this was! I was so tired towards the end that on the last move I literally was stuck on the floor unable to jump up.....those of you who have done this know what I mean!! LOL! It was so funny because my body was like jello and I could not get off of the floor. I started laughing and knew it was time to cool down. Needless to say I did not do the bonus round, I will have to make that a goal for next time! 

Totals for the day - 

Time - 136 mins 

Calories burned - 1,351

Caloric deficit - 800. 

Fitness note - Overall it was an amazing day! I feel exhausted but accomplished! 

What a great way to start off the week!!!

“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 

Workout 1 -  Run - 10 min warm up walk, then a good, hard 60 min run followed by a 3 min cool down walk. 

Total time - 73 mins 

Calories Burned - 838

HR - Avg. 83% Zone 4, Max - 95% Zone 5. 

Fitness Note - It was hot outside today during my run, 82F, but I still managed to do a great run. I wanted to start walking around 40 min into it but instead I dropped my pace down a bit and kept running. I am finding it easier to recognize my "happy pace".  I really focused on lengthening my stride and I was focused on my breathing.  Turned out to be one of the best runs I have had!!! No sprint work today, just a good strong steady pace. I did up my pace a bit a few times during the run but it was not a sprint, just good, long strides.  I am proud I pushed it today! Now I have to refuel and get ready for my strength training workout later today! Oh boy!!  I just have to make it through today, I know I can! 

Workout 2 - P90X Chest and Back. Replaced band work with extra lawnmowers/dumbbell rows. 

• Standard pushups -  30 reps. 
  
• Underhand dumbbell rows - 30 reps with 50 lbs. 
  
• Close grip pushups - 30 reps 
  
• Alternating one arm dumbbell rows with deep static lunge or lawnmowers with extra lunge   - 84 reps with 25 lb dumbbell. 
  
• Wide fly pushups - 30 reps 
  
• Decline pushups - 10 reps 
  
• Heavy pants with deep static lunge  - 20 reps with 22 lbs. and 10 reps with 50 lbs. 
  
• Diamond pushups - 15 reps 
  
• Divebomber pushups - 15 reps
  
• Back flys - 30 reps with 22 lbs. 
  

Total time - 36 mins 

Calories burned - 303

Pushup total - 130 

HR - Avg. - 70% Zone 3, Max - 83% Zone 4 

Fitness note - Hard workout. I started to crashed half way into the 2nd round.  I really had to push it to finish, my body felt like lead during the push ups in round 2, but I finished both rounds. It is the hardest when you feel like just stopping. I have found though that if you really reach inside yourself, you can see what you are made of and chances are you will find that you can do much more than you ever thought you could! 

Totals for today - 

Time - 109 mins 

Calories Burned - 1,141 

Caloric deficit - 891. 

Fitness note - This mornings run really set the pace for me. I felt both exhausted and energized! When I started my chest and back workout today, I was strong, then I had to really struggle to make it through.  I am so proud of how I pushed myself today and I am looking forward to another awesome workout tomorrow! Did I do my best today, without a doubt. It was not my best weight workout, but as they say in P90X.....do you best and forget the rest!!! 

Week of July 21st - July 27th

Goals for the week - 

1. Burn 3,500 calories

2. Maintain a daily deficit of 500- 800 calories

3. Push ups - 150 

The Plan - 

• Monday - Run 45 mins and P90X Chest and Back.
  
• Tuesday -  Run 45 mins and P90X Core Syn. 
  
• Wednesday - Speed drills and P90X Shoulders and Arms 
  
• Thursday -  Run 45 mins and Cathe Butts and Guts dvd.
  
• Friday -  Cathe Drill max dvd - full body weights. 
  
• Saturday - Long run - 90 mins.
  
• Sunday - Day off!! 
  

Another wonderful day!

Knowing is not enough; you must apply. Willing is not enough, you must do!

Workout 1 - Morning run followed by 100 slow, deep walking lunges with front leg kick.

Total time - 50.29
Calories burned - 566
HR - Avg. - 83% Zone 4 , Max - 98% Zone 5
Fitness note - Wonderful run this morning. Legs where a bit sore from yesterday but I pushed through. 4 min walk for warm up followed by 30 min run and 2 min cool down. Then 16 mins of leg work with slow, deep walking lunges and front leg kicks.

Workout 2 - Long walk with a good strong pace.

Total time - 2:06 mins
Calories burned - 830
HR - Avg - 61% Zone 2, Max - 80% Zone 4
Fitness note - Great walk with my husband. We took a different route to the river today. It made for a great walk with the hills. The perfect workout to burn calories and get exercise, while giving your legs a rest from running.

Daily totals -
Total time - 2:56 mins
Total calories burned - 1,396...can we just call this 1,400...haha!!
Caloric deficit - 900.

Weekly Reflection - It was a good week. I was only able to start working out on Wednesday but I am impressed at how fast I came back after being sick.  I pushed myself but I was always aware of my body and if I needed to pull it back some, I did just that.  Looking forward to a full week ahead of me. 

Totals for the week - 4 days only - 

Total time -  363 mins 

Total calories burned - 3,549 

Weekly caloric deficit - 3,352 for 5 days. 

My "Rocky" river run!

Tomorrows battle is won during today's practice. - Samurai maxim

Today was a beautiful day! It was around 77F, sunny with a strong breeze. So naturally I had to take my run outdoors!  I have always wanted to run along the riverside but never managed to make the route until today.  During the run I got lost on my way to the river and found myself running in and out of smaller streets, most of which were not in the best condition.  Finally, I turned the corner and noticed the bridge, but it was not the bridge I was looking for. I thought to myself, where in the world am I?  Bound and determined, I kept going and finally found my way to "Lovers bridge" as it is known.  This bridge is where couples come on their wedding day for pictures and such.  The bridge is lined with padlocks. The custom is to place the lock onto the bridge and then throw the key into the river, and then forever you will be "locked" together!  I noticed 2 couples today in their wedding attire walking across the bridge. I felt bad as I was running past everyone all sweaty, and I am sure not smelling very nice!! :) 

Once I made it to the bridge, I had to keep going to this lovely church that I have always wanted to see. Now, when you take this route in a car, it seems so nice. The roads curve and there are a few hills.  I thought it would be easy to run,  but I was not thinking that the hills are completely different when you are running them and not sitting in a car!  So off I went, and after a while I got my second wind.  I ran right up to the church and when I made it I raised my hands in victory--you know, like the scene when Rocky makes it to the top of the stairs!  An old Russian lady looked at me as if I was a nut, but I did not mind, I was proud of what I had accomplished. 

Now in my happiness it occurred to me, ok I made it here, now I have to run back! So off I went following the same route along the river and working those hills once again!  Throughout my run I kept playing my two favorite themes from Rocky, the main theme, and Going the Distance. I could not help but think of the scenes from the original film of him training on the streets, as well as the training scene in Rocky 5 when he was fighting the Russian.  As I was running back through the park, a third wind hit me and I starting sprinting as I went past the statue of Lenin.  I just kept thinking how many times will I be able to sprint past Lenin's statue in the middle of Siberia? It was a beautiful moment for me because when we first moved here we took a video of me standing in front of the governmental buildings by the statue and when I watched the video I was amazed at how big I was. I was shocked and ashamed at how I let myself go. But now, today, 69 pounds later I am racing past that very spot, amazed at how far I have come.  

Today was my longest, hardest run  since I gained my weight, and I am so proud that I got out there and did my best! I want to start running this a couple times a week. The hill work along with the sprints that I did during the run proved to be a massive calorie burn for me and a great challenge! 

Total time - 1:37 mins. 

Calories burned - 1,232 

HR - Avg - 88% zone 4, Max - 106% - Exceeded zone 5 - during hill work and sprints. 

Caloric deficit - 832. 

Fitness Note - 10 min warm up walk followed by a 73 min run with  a couple of walking intervals between sprints and hill work totaling about 8 mins, then after my run a 6 min cool down walk.  

In the spirit of my run today. Here is my favorite clip of the original Rocky film. I play this for motivation all the time. What can I say, I am determined!! Every time I run to the soundtrack, I think of this video!