Monday Maintenance 4.2 miles, 9:07 avg, with JC
Tuesday Rest
Wednesday Maintenance 4.4, 9:35 avg, with JC & CM
Thursday Farlek 7.0mi, 8:32 avg
Friday Maintenance 5.0 miles, 8:58 avg
Saturday Long Run 13.1 miles, 1:57:13, 8:57 avg
Sunday Cross Training: 30 minute circuit workout, with JC & CM
Total 32.70 miles.
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Monday, July 16, 2012
Thursday, March 8, 2012
Monday, November 14, 2011
Workout Recap: Nov 7-Nov 13
11/7: 4.00 miles, 38:01, 9:30/mile, with JC
11/8: nothing (Jenna's surgery day)
11/9: nada
11/10: 6.20 miles, 57:13, 9:14/mile, with JC
11/11: rest day
11/12: long run 15.01, 2:19:53, 9:19/mile avg, with JC
11/13: Komen 5k, 3.20miles, 23:09, 7:14/mile
I started off the week feeling the beginings of a cold, nothing terrible just a tickle in my throat. By Wednesday I was feeling pretty tired and was fighting hard to avoid getting worse. I skipped a planned "BIG WORKOUT" on the schedule and had an extra rest day that was much needed.
Our 15 mile long run was great. Perfect 50 degrees with little wind. We chatted the whole time, as usual. I'm not sure that Jennifer and I have anything left to talk about but we always manage to pass the time and entertain each other. Jennifer has a new running toy that I am JEALOUS of, a hydration pack. Maybe I'll break down and follow her lead on this one. For this week's long run I ate a bagel thin with peanut butter for breakfast, and took in a pack of Shot Blocks and a Gu. I felt pretty decent about the calories but I'll have to do more for next week.
11/8: nothing (Jenna's surgery day)
11/9: nada
11/10: 6.20 miles, 57:13, 9:14/mile, with JC
11/11: rest day
11/12: long run 15.01, 2:19:53, 9:19/mile avg, with JC
11/13: Komen 5k, 3.20miles, 23:09, 7:14/mile
I started off the week feeling the beginings of a cold, nothing terrible just a tickle in my throat. By Wednesday I was feeling pretty tired and was fighting hard to avoid getting worse. I skipped a planned "BIG WORKOUT" on the schedule and had an extra rest day that was much needed.
Our 15 mile long run was great. Perfect 50 degrees with little wind. We chatted the whole time, as usual. I'm not sure that Jennifer and I have anything left to talk about but we always manage to pass the time and entertain each other. Jennifer has a new running toy that I am JEALOUS of, a hydration pack. Maybe I'll break down and follow her lead on this one. For this week's long run I ate a bagel thin with peanut butter for breakfast, and took in a pack of Shot Blocks and a Gu. I felt pretty decent about the calories but I'll have to do more for next week.
Monday, November 7, 2011
Workout Log: 10/31-11/6
Monday - 6.00 miles, 58:05, 8:51/mi avg, with Christina. Started out way to fast cause I got up late (again). I ended up feeling pretty sore by the end.
Tuesday - Track workout, 8x.25m repeats with Jennifer. 5.75m, 52:16, 9:05/mile total
That night I get it on with the foam roller, super sore
Wednesday - much needed rest day
Thursday - 6.70m, 58:39, 8:45/mi avg. Tempo run in very windy conditions.
Friday - off
Saturday - 14.30 miles, 2:14:29, 9:24/mile avg. Ran 5 with Christina and Jennifer and I did 14. It was 45 degrees but I ran in shorts, I thought that was a mistake to start but I was comfortable after going numb.
Sunday - rest
Total mileage 32.75
Good news is that my Sunday/Monday runs reminded me that warming up and cooling down is essential for running pain free. Not warming up definitely made a difference.
Bad news is that my stupid toe has a stupid blister that is driving me bonkers. It seems like little feet constantly step on it, my shoes rub it and it's making me walk funny. Not sure what I can do about it, other than complain.
Tuesday - Track workout, 8x.25m repeats with Jennifer. 5.75m, 52:16, 9:05/mile total
That night I get it on with the foam roller, super sore
Wednesday - much needed rest day
Thursday - 6.70m, 58:39, 8:45/mi avg. Tempo run in very windy conditions.
Friday - off
Saturday - 14.30 miles, 2:14:29, 9:24/mile avg. Ran 5 with Christina and Jennifer and I did 14. It was 45 degrees but I ran in shorts, I thought that was a mistake to start but I was comfortable after going numb.
Sunday - rest
Total mileage 32.75
Good news is that my Sunday/Monday runs reminded me that warming up and cooling down is essential for running pain free. Not warming up definitely made a difference.
Bad news is that my stupid toe has a stupid blister that is driving me bonkers. It seems like little feet constantly step on it, my shoes rub it and it's making me walk funny. Not sure what I can do about it, other than complain.
Thursday, October 13, 2011
Running Playlist
I've been thinking about my running playlist and what I want to listen to for the marathon. On weekday runs I generally don't listen to music. I'm running with Jennifer most days and we chat a lot, and I also feel more aware of my surroundings when I don't have head phones on. But for long runs and the marathon I know I will want some music to occupy my mind.
What do I like? Fast paced music. I consistently like Emimem Lose Yourself and Beastie Boys Sabatoge during any race. I put a lot of music I THINK I will like on my running play list, and then end up being very annoyed when it comes on. So, I'm putting some thought into my music and maybe trying some new things out.
In a related post on Another Mother Runner, has some tips for creating running play lists today.
What do I like? Fast paced music. I consistently like Emimem Lose Yourself and Beastie Boys Sabatoge during any race. I put a lot of music I THINK I will like on my running play list, and then end up being very annoyed when it comes on. So, I'm putting some thought into my music and maybe trying some new things out.
In a related post on Another Mother Runner, has some tips for creating running play lists today.
Monday, October 3, 2011
Rambling Post
I listed to a podcast called Get-Fit Quick Guy's Quick and Dirty Tips to Slim Down Shape UP and.... yada yada yada. It's pretty good and the podcast are short and easy to listen to on the ride to work. He had done several podcast about running, one in particular about how to run faster. #1 was Lose Weight. Sounds harsh, but if you are carrying less weight you exert less effort, so you can go faster. One benefit of the Biggest Loser competition was losing 5-7 vanity pounds and also getting faster. Another benefit is that I have somehow managed to drop a lot of body fat - according to my scale at home anyway. A few months ago the magic body fat scale put me consistently between 25-29% body fat. I was annoyed by this, so I decided to tell the scale it was stupid and ignored it. 2 weeks ago, I noticed that my body fat now comes up at 12.5%. Which is insane. I figured it was one day and the scale is known to be stupid. But it has always been consistent at least. My fat% has stayed around 12.5%, so I sort of want to believe the stupid scale now, cause I like what it says.
If it's accurate, I can attribute this to two things.
1. Adding weight training into my workouts. I have been trying to do weights or a Jillian Michaels video at least twice a week since Biggest Loser. This helped me lose those vanity pounds, and has made my core and arms feel stronger.
2. Changing my diet. I do have bad eating days (see Saturday and Sunday). But I have been making a huge effort to eat more fruits and vegetables, pay attention to what I eat, eat more organic and less processed foods. I am still tracking my calories in My Fitness Pal and that keeps me honest. I skipped the Diet Soda for 5 days last week, which sucked big balls but was able to eat less afternoon candy - I still ate the candy, just not 10 pieces. I'm reading Jillian Michaels Master Your Metabolism, and gotten both scared and inspired to make some changes.
If it's accurate, I can attribute this to two things.
1. Adding weight training into my workouts. I have been trying to do weights or a Jillian Michaels video at least twice a week since Biggest Loser. This helped me lose those vanity pounds, and has made my core and arms feel stronger.
2. Changing my diet. I do have bad eating days (see Saturday and Sunday). But I have been making a huge effort to eat more fruits and vegetables, pay attention to what I eat, eat more organic and less processed foods. I am still tracking my calories in My Fitness Pal and that keeps me honest. I skipped the Diet Soda for 5 days last week, which sucked big balls but was able to eat less afternoon candy - I still ate the candy, just not 10 pieces. I'm reading Jillian Michaels Master Your Metabolism, and gotten both scared and inspired to make some changes.
Sunday, August 14, 2011
Workout Recap: August 8-14
Great week!
Monday: Maintenance Run 5.5 miles, 52:01, 9:27/mile avg
Tuesday: Track 4.0 miles, 37:45 (WUP, 2x.75 @ 8:00 pace), cool down
Wednesday: 6 Week 6 Pack video 35 min
Thursday: Tempo Run 5.0 miles, 46:19, 9:16/avg
Friday: Rest Day
Saturday: Body Pump class @ 24 Hour Fitness
Sunday: Long Run, 10.0 miles, 1:37:04, 9:42/mile
Total mileage: 24.50 miles
Monday is the final weigh in for the Biggest Loser at work. Saturday morning I weighed in at a year low of 134.6 pounds, probably the lowest weight since the aftermath of the twins 2.5 years ago when lack of sleep, eating, nursing and stress got me down to 129. That is when people started giving me funny looks and asking if I was ok - too thin to look healthy. 135 is always my goal weight and usually I hover right below 140. As far as the Biggest Loser competition goes, I am going out to eat with John to night as an early anniversary celebration, so I will probably not weigh in at my low number. This is our last week with our favorite babysitter before she goes off to Texas Tech! We will all miss her. A dinner out is bad timing for the competition, but well worth it for what may be our last date night for awhile.
Congrats to my running buddy Jennifer for placing 2nd in her age group at the 5k for Clay this weekend! You rocked it girl!
Next week's schedule is about the same overall mileage. We have one more week until Gwen starts school and our running schedule may have to be slightly adjusted to get everyone out the door on time.
Monday: Maintenance Run 5.5 miles, 52:01, 9:27/mile avg
Tuesday: Track 4.0 miles, 37:45 (WUP, 2x.75 @ 8:00 pace), cool down
Wednesday: 6 Week 6 Pack video 35 min
Thursday: Tempo Run 5.0 miles, 46:19, 9:16/avg
Friday: Rest Day
Saturday: Body Pump class @ 24 Hour Fitness
Sunday: Long Run, 10.0 miles, 1:37:04, 9:42/mile
Total mileage: 24.50 miles
Monday is the final weigh in for the Biggest Loser at work. Saturday morning I weighed in at a year low of 134.6 pounds, probably the lowest weight since the aftermath of the twins 2.5 years ago when lack of sleep, eating, nursing and stress got me down to 129. That is when people started giving me funny looks and asking if I was ok - too thin to look healthy. 135 is always my goal weight and usually I hover right below 140. As far as the Biggest Loser competition goes, I am going out to eat with John to night as an early anniversary celebration, so I will probably not weigh in at my low number. This is our last week with our favorite babysitter before she goes off to Texas Tech! We will all miss her. A dinner out is bad timing for the competition, but well worth it for what may be our last date night for awhile.
Congrats to my running buddy Jennifer for placing 2nd in her age group at the 5k for Clay this weekend! You rocked it girl!
Next week's schedule is about the same overall mileage. We have one more week until Gwen starts school and our running schedule may have to be slightly adjusted to get everyone out the door on time.
Sunday, August 7, 2011
Workout Recap: August 1-7
Monday: Maintenance Run, 3.75 miles 35min, 9:21/mile avg
Tuesday: Track VO2: 4.91 miles, 54 min, Warm up/8x.25M @7:25 pace/cool down
Wednesday: Jillian Michaels 6 Week 6 Pack workout, 35 minutes, kicked my butt
Thursday: Threshold Run 5.55 miles, 51:39, Warm up/2M @ 8:26/ 5 min recovery/ 10x30 sec sprints/cool down
Friday: Sore from Wednesday and Thursday's workouts, Rest Day
Saturday: Long Run 8.5miles, 1:20:24, 9:27/mile avg - definitely need to bring more water on these hot long runs
Total: 22.72 miles
Days: 6
Next week's plan is a total of 24-28 miles
Tuesday: Track VO2: 4.91 miles, 54 min, Warm up/8x.25M @7:25 pace/cool down
Wednesday: Jillian Michaels 6 Week 6 Pack workout, 35 minutes, kicked my butt
Thursday: Threshold Run 5.55 miles, 51:39, Warm up/2M @ 8:26/ 5 min recovery/ 10x30 sec sprints/cool down
Friday: Sore from Wednesday and Thursday's workouts, Rest Day
Saturday: Long Run 8.5miles, 1:20:24, 9:27/mile avg - definitely need to bring more water on these hot long runs
Total: 22.72 miles
Days: 6
Next week's plan is a total of 24-28 miles
Tuesday, August 2, 2011
Workout Recap: July 18-31
2 weeks of vacation, or should I say "vacation".
7/18 - 5.42, 50 minutes, 9:14/mile Maintenance Run
7/19 - 4.40, 40:00 minutes, 9:06 avg Pace Run
7/20 - Road trip begins (AUUGH!)
7/23 - 5.00, 44:40, 8:56/mile - in Auburn Hills area
7/24 - ~8.1 miles, 77:21 - in Lexington. Enjoyed the beautiful country roads, farms and solitude
Total for the week: 22.92 miles
7/26 - 5.00, 44:43, 8:57/mile avg Pace Run
7/27 - ~4 miles, 38 minutes, Maintenance Run with no GPS
7/29 - 9.15 miles, 86 minutes, 9:25/mile Long Run at Maintenance Pace
7/30 - started drive back to Texas
Total for the week: 18.15
7/18 - 5.42, 50 minutes, 9:14/mile Maintenance Run
7/19 - 4.40, 40:00 minutes, 9:06 avg Pace Run
7/20 - Road trip begins (AUUGH!)
7/23 - 5.00, 44:40, 8:56/mile - in Auburn Hills area
7/24 - ~8.1 miles, 77:21 - in Lexington. Enjoyed the beautiful country roads, farms and solitude
Total for the week: 22.92 miles
7/26 - 5.00, 44:43, 8:57/mile avg Pace Run
7/27 - ~4 miles, 38 minutes, Maintenance Run with no GPS
7/29 - 9.15 miles, 86 minutes, 9:25/mile Long Run at Maintenance Pace
7/30 - started drive back to Texas
Total for the week: 18.15
Monday, July 18, 2011
Workout Recap: July 11-17
Monday: imposed rest day and much needed
Tuesday: Ripped in 30 #2
Wednesday: Elliptical for 30 min
Thurdsay: Run with Jennifer - YEAH! John is back so I get to run in the morning again
4.32 miles, 40:02, 9:16/mile
Friday: Run wiht Jennifer. 6.01 miles, 54:22, 9:03/mile
Saturday: Walked Sea World for about 6 hours
Sunday: Rest Day
Plan for the upcoming week:
Monday: Run
Tuesday: Run
Wednesday: sit in a car for about 14 hours
Thursday: same as Wednesday
Friday: Run
Saturday:
Sunday: Run - long run
Tuesday: Ripped in 30 #2
Wednesday: Elliptical for 30 min
Thurdsay: Run with Jennifer - YEAH! John is back so I get to run in the morning again
4.32 miles, 40:02, 9:16/mile
Friday: Run wiht Jennifer. 6.01 miles, 54:22, 9:03/mile
Saturday: Walked Sea World for about 6 hours
Sunday: Rest Day
Plan for the upcoming week:
Monday: Run
Tuesday: Run
Wednesday: sit in a car for about 14 hours
Thursday: same as Wednesday
Friday: Run
Saturday:
Sunday: Run - long run
Tuesday, July 5, 2011
Workout Plan
I realize that reading someone else's daily workout journal is pretty Bo-ring so I will make an attempt at a plan and summary for each week versus posting every day.
This week's plan - modified because I need to fit these in where I can schedule wise this week. I am not following the Focus-n-Fly schedule for the marathon yet and most likely won't get to until August when travel and vacation is over.
Monday: Ripped in 30 @ home
Tuesday: Ripped in 30 @ home
Wednesday: Run in the morning after taking kids to school
Thursday: Maybe elliptical in the evening or trip to the gym after work, or a rest day
Friday: Run in the morning after taking kids to school or trip to the gym after work
Saturday: 8-9 mile run is on the schedule, not sure I can swing that long
Sunday: Make up day @ the gym
This week's plan - modified because I need to fit these in where I can schedule wise this week. I am not following the Focus-n-Fly schedule for the marathon yet and most likely won't get to until August when travel and vacation is over.
Monday: Ripped in 30 @ home
Tuesday: Ripped in 30 @ home
Wednesday: Run in the morning after taking kids to school
Thursday: Maybe elliptical in the evening or trip to the gym after work, or a rest day
Friday: Run in the morning after taking kids to school or trip to the gym after work
Saturday: 8-9 mile run is on the schedule, not sure I can swing that long
Sunday: Make up day @ the gym
Monday, July 4, 2011
Monday workout: Ripped in 30
I intended to get up early this morning to workout, or take the kids to the gym at 8, neither happened. So I did Ripped in 30 #1 during nap time, then danced with G for about 20 minutes.
Tuesday, June 28, 2011
Monday workout: Ripped
Did Ripped in 30 last night after the kids went to bed. So far I am not as sore as I was the first time, but I suspect it will creep up on me.
I got up at the usual 5am today, but instead of running out the door I got up to WORK. My plan is to catch up on email, do my morning conference call, take the kids to school, go running, then go into work. The obvious chink in this plan is that the kids will be here while I'm working, and I anticipate they will not politely wait for me to finish my call so they can inform me that so-and-so pushed me, took something from me, or to hear Little J yell "POW-POW" as he runs through the house. Should be an interesting morning.
I got up at the usual 5am today, but instead of running out the door I got up to WORK. My plan is to catch up on email, do my morning conference call, take the kids to school, go running, then go into work. The obvious chink in this plan is that the kids will be here while I'm working, and I anticipate they will not politely wait for me to finish my call so they can inform me that so-and-so pushed me, took something from me, or to hear Little J yell "POW-POW" as he runs through the house. Should be an interesting morning.
Sunday, June 26, 2011
Sunday: Gym Day
Took the kids to the gym today. I missed the start of Zumba class, so I did 30 minutes on the elliptical and 10 minutes on the TRX equipment. I can't believe it is only 1:45pm - I'm exhausted already.
Saturday, June 25, 2011
Found!
Ever used Stumble Upon? Its pretty cool. Free to join and you enter in your interests. Then if finds websites that you can click through until you "stumble upon" something that is really awesome. The crafty sites are sweet. I also found this today at Greatist, very cool infographic.
More Health and Fitness News & Tips at Greatist.
More Health and Fitness News & Tips at Greatist.
Friday, June 24, 2011
Friday Workout: Trainer Session
I did not actually workout today, though I did break a sweat. With my gym membership I got a free session with a trainer. I used my hour to have Shanel show me how to use the foam roller, the TRX system, the new stair/elliptical/running machine, some other equipment that I haven't used in years, and do a body fat test. She was very nice and helpful and showed me a lot of machines I can use in my mission to get my core solid once more.
Body fat: 23%
Base calories: 1440 (without working out)
She has a BodyBugg which I would love to have if the monthly fee for the website wasn't so expensive. Wouldn't it be nice to know exactly how many calories you burn in a day? Well, maybe not that nice. I suspect I over estimate my actual calorie burn and under estimate what I eat. Brownies are only like 50 calories right, or is it 250? Same difference.
Body fat: 23%
Base calories: 1440 (without working out)
She has a BodyBugg which I would love to have if the monthly fee for the website wasn't so expensive. Wouldn't it be nice to know exactly how many calories you burn in a day? Well, maybe not that nice. I suspect I over estimate my actual calorie burn and under estimate what I eat. Brownies are only like 50 calories right, or is it 250? Same difference.
Tuesday, June 21, 2011
Monday Workout: Easy
No cardio Monday, but I did get in 15 minutes of stretching on the foam roller and 15 minutes of abs/back. I watched this video: How to use a foam roller to figure out what I'm supposed to do with it. This is one of those things that sort of hurts when I'm doing it but feels great after. Anyone who has had a sports massage knows it hurts as they workout the kinks and tight spots, but hurts-so-good. As you roll over it the latic acid in the muscles is released. It's a poor man's massage. Good article Here.
Wednesday, May 25, 2011
Wednesday Workout: Elliptical
At 4:20 it was thunder storming, by 5:10 it appeared to be done by there was some lightning still flashing and a chance of hail. Rather than run outside I did the elliptical. This is not my favorite activity, but man alive I'm sweating bullets. I listed to Jillian Michaels' podcast which was pretty interesting.
Distance: 1.65
Time: 45:00
Difficulty: 7/10
Calories: 747 (according to the elliptical, so that's questionable)
Abs: 10 minutes
Distance: 1.65
Time: 45:00
Difficulty: 7/10
Calories: 747 (according to the elliptical, so that's questionable)
Abs: 10 minutes
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