With another early meeting schedule at work for today, I cut my workout short although I wasn't sure if I would have done any more, I think Mondays are fast becoming my recovery days. Schedule called for Cathe Ripped with Hiit Low Impact #2 + Abs #1 and then 9 miles run, got in Cathe alright but decided against doing the 9 miler and did 25 mins of cardio using my stepper which I haven't used in a while.
I decided against the 9 miler because I will probably run with Shelby tomorrow or with somebody after work since Hubby is traveling, doing 18 in 2 days for my body seem a bit much especially since I still plan on doing the mixed intervals in the morning along with Cathe RWH, this was no big deal when it was 4-6 miles, may cause some injury if I keep it up.
Placing a couple of bids on liquidation.com to get more inventory for my eBay sales, this is normally hit or miss regardless of how carefully I read the manifest and description and also never a guarantee of what will sell, it always amaze me that when I think something is junk and list for a low price there end up being a bidding war, I really must be missing something.
Oh well, Life is good and son #2 starts junior year of college.
Showing posts with label Stepper. Show all posts
Showing posts with label Stepper. Show all posts
Monday, August 24, 2015
Thursday, June 4, 2015
Even thou yesterday was National Running Day, I stuck to my plan of not running, as a runner am not sure why I need a day declared for me, I think yesterday was for none runners and the rest of the 364 days for me, I guess they get to follow it up tomorrow with Doughnut Day.
Was suppose to do 30mins on the spin bike this morning so I went ahead and pick another program from Bitgym, this time we are headed to Yosemite Park, it was nice but I am not quite sure how the phone is picking up my RPM because I was losing speed and wasn't sure what to do, don't know if this was from my wifi connection or not, so ended up with 40 mins ride, the clock only count down when you are cycling. Also at the end of the workout they give you, time, calories burn and RPM, not sure what to do with the RPM data, I wanted miles and speed. I did get an invite to be a beta tester, so will be trying the coached programs out the next couple of days added on Yin Yoga with Travis, the live class on You Tube instead of DVD.
My left calf was tighter than I like this morning, not painful, just knotted up, I have been working on it, it tends to loosen up after about 2 miles so I decided against the tempo run and played around with Strong Stride instead.
I like Strong Stride with Lisa Watson, it will be a great one to add into the rotation to work all those pesky little muscles, the hip, hamstring, Quad and butt were hit very hard, great DVD for runners.
Cardio Strength Upper Body (1 round) + Strong Stride Dynamic warmup + Strong Stride Program 1 + 21 mins on the stepper just to test the calf out.
Time to get ready for the basketball game
Was suppose to do 30mins on the spin bike this morning so I went ahead and pick another program from Bitgym, this time we are headed to Yosemite Park, it was nice but I am not quite sure how the phone is picking up my RPM because I was losing speed and wasn't sure what to do, don't know if this was from my wifi connection or not, so ended up with 40 mins ride, the clock only count down when you are cycling. Also at the end of the workout they give you, time, calories burn and RPM, not sure what to do with the RPM data, I wanted miles and speed. I did get an invite to be a beta tester, so will be trying the coached programs out the next couple of days added on Yin Yoga with Travis, the live class on You Tube instead of DVD.
My left calf was tighter than I like this morning, not painful, just knotted up, I have been working on it, it tends to loosen up after about 2 miles so I decided against the tempo run and played around with Strong Stride instead.
I like Strong Stride with Lisa Watson, it will be a great one to add into the rotation to work all those pesky little muscles, the hip, hamstring, Quad and butt were hit very hard, great DVD for runners.
Cardio Strength Upper Body (1 round) + Strong Stride Dynamic warmup + Strong Stride Program 1 + 21 mins on the stepper just to test the calf out.
Time to get ready for the basketball game
Friday, April 29, 2011
Active Rest Day
No running on the schedule today but I was behind on the cross training and strength training schedule so got them in
32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30 mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.
Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.
Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.
There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well
15 days to the Cleveland Marathon but who is counting
32 mins on the stepper
10 mins on the Elliptical
S90 Ultimate Ball 30 mins
S90 Tabata Inferno 28 mins cut this short since I was running late for work.
Got most of the workout in while watching the Royal Wedding , not like I really had a choice all the channels were showing the same thing.
Of cause it was raining again today which I am so sick of at this moment and I didn't feel like walking to work, so I rode my bike in the rain, bad a rain jacket and a bonnet but the front of my jean did get slight wet but I figure I run in snow, rain or sun while not start doing the same with biking, I get there faster anyway. Still need to adjust the seat back, for a more comfortable fit but need the right tools.
There seem to have been a major damage to the server at buckeye outdoors where I log my workout, even thou I have paper log, I think I have more details over there so I am really hoping they can recover the data. oh well
15 days to the Cleveland Marathon but who is counting
Thursday, April 7, 2011
Cardio Challenge
Woke up still with a pull on my right butt cheek so I decided to do an extended cross training before running
15 mins on the Spin bike
8 mins on Stepper
7 mins on Elliptical
4 miles using Itread 23 Fast & Flat, it was a great progressive run, the butt cheek felt fine and the run felt great after being thoroughly warmup.
Supreme 90 Cardio Challenge -this is a great workout, love the plyo and light weight challenge.
Missing my yoga needs to start working it back in.
15 mins on the Spin bike
8 mins on Stepper
7 mins on Elliptical
4 miles using Itread 23 Fast & Flat, it was a great progressive run, the butt cheek felt fine and the run felt great after being thoroughly warmup.
Supreme 90 Cardio Challenge -this is a great workout, love the plyo and light weight challenge.
Missing my yoga needs to start working it back in.
Saturday, January 15, 2011
Group Run
I went out today with the North East Running training Group, I always have miss feeling about group runs, since I am not very fast will there be someone to run with, it is kind of hard to drive 40 mins only to end up running by myself. Well, I did most of this run by myself, had a couple of problems it started snowing when we started running and since I had a beanie on and not a cap, the snow was building up on my glasses which means I couldn't see(no wiper on glasses to remove snow) and with everything I had on being wicking I couldn't even clean my glasses. I was running behind a group until about mile 3, when I noticed a restroom, but someone was in it so waited for about 3 mins for her to get out so I could get some toilet paper to use in wiping my glasses, which means now the group was completely gone and I was definitely on my own, I know it was an out and back, I just have to get to 5 miles and turn around. I was concern about the last 2 miles since that was in a residential area and I wasn't sure where to turn but once of the runners came back to bring me back since he knew I was new and didn't know the area.
The run back was miserable, since now not only was it snowing it was also windy, I ended up taken my glasses off since I could see a thing, at least with them off I could see right in front of me. the neighborhood roads weren't plowed so it was like running through mud I was just ready to be done. I did enjoy meeting the group but not sure if it was worth the 1 hour 20 mins trip to run by myself.
We do take a lot of things for granted by running through the neighborhood in Concord today with so much snow on the roads, I realize how lucky I am that the Solon City Snow crew takes cleaning the side streets as important as the main street.
Got in 10.1 miles in Concord, OH
PM
10mmins on the spin bike to warm up
5 mins on the Stepper
Sun Salutation A - 6 rounds
The run back was miserable, since now not only was it snowing it was also windy, I ended up taken my glasses off since I could see a thing, at least with them off I could see right in front of me. the neighborhood roads weren't plowed so it was like running through mud I was just ready to be done. I did enjoy meeting the group but not sure if it was worth the 1 hour 20 mins trip to run by myself.
We do take a lot of things for granted by running through the neighborhood in Concord today with so much snow on the roads, I realize how lucky I am that the Solon City Snow crew takes cleaning the side streets as important as the main street.
Got in 10.1 miles in Concord, OH
PM
10mmins on the spin bike to warm up
Exercises in the Shoulder workout
- Pike Push-up-n 15/15/15
- Band Front and Lateral raise Combo-using Reebok light band 12/12/12
- Band Reverse Fly's - Reebok light band 15/15/15
5 mins on the Stepper
Exercises in the Leg workout-using 15# dumbell
- Forward Lunge-10/10/10/10
- Side Lunge-10/10/10/10
- Back Lunge-10/10/10/10
- Seated Calf Raises-30/30/30/30
- Standing Calf Raises30/30/30/30
Sun Salutation A - 6 rounds
Thursday, January 13, 2011
Tackling Speed
Today was speed work and based on the new program the pace is faster, I think I was already scare of the pace before I even started, it also didn't help that I forgot to convert from yards to meters when I did the pace calculation, but the funny thing I di0d maintain0 the pace even though I was ready to puke.
Today's Workout
Am
1 mile warmup recovery zone
2x200, 400 recovery
2x400, 400 recovery
2x800, 400 recovery
1.79 mile cool down to get to 6 miles
PM
10 mins on the Elliptical to warmup
5 mins on the stepper
Flexibility
6 rounds of Sun Salutation A
Pigeon pose
Today's Workout
Am
1 mile warmup recovery zone
2x200, 400 recovery
2x400, 400 recovery
2x800, 400 recovery
1.79 mile cool down to get to 6 miles
PM
10 mins on the Elliptical to warmup
3 sets of 15 reps of each exercise and 12 reps for the combo exercise.
Exercises in the Chest workout
- Band Push-ups15/15/15 on my toe
- Dumbbell Fly's 12#/12#/15# -15 reps
- Combo ( Dumbbell Chest Press + fly's ) 15#/15#/15# -12 reps
5 mins on the stepper
Exercises in the Bicep workout
- Band Chair Dips15/15/15/15 - no stable position for band so use 22# barbell on my leg
- Band Chair Close Grip Push-up 10/10/12 on my knees last round on my toes
Flexibility
6 rounds of Sun Salutation A
Pigeon pose
Tuesday, December 14, 2010
More snow today but not as windy as yesterday so the roads were better, I did manage to get to work today since I only have 2 working days left for the rest of the year need to get lots of things done as not to be called in to help doing my tie off.
I woke up today with incredible pain in my butt from yesterday's workout, and the spin session was hellish. Today's workout was 4 miles run interval, 32 mins on the stepper, 30 mins on the spin bike and Cathe Back and Biceps.
I got my new Garmin 305 and footpod yesterday, so was able to try them out today, worked great may have to recalibrate the foot pod so as to be able to handle varying speed change.
I woke up today with incredible pain in my butt from yesterday's workout, and the spin session was hellish. Today's workout was 4 miles run interval, 32 mins on the stepper, 30 mins on the spin bike and Cathe Back and Biceps.
I got my new Garmin 305 and footpod yesterday, so was able to try them out today, worked great may have to recalibrate the foot pod so as to be able to handle varying speed change.
Wednesday, September 15, 2010
Day 3 of taper, and the urge to do something else is strong but am resisting since I know this is normally where I get in trouble. 40 mins on the stepper today then Chest and Abs form Barry Bootcamp Original series.
I have a 5k race this weekend and I need to figure out what I want to do about it, probably wasn't the smartest move but my company is a sponsor and they paid the race fee, how can I say no and more over this is a flat course and I get a tech tee. Maybe I can get a new 5k PR.
Also need to start controlling the eating since I am not training very hard any more but make sure I am getting enough to get me through race day.
Need to work on my 30k training plan for the race in Arizona.
I have a 5k race this weekend and I need to figure out what I want to do about it, probably wasn't the smartest move but my company is a sponsor and they paid the race fee, how can I say no and more over this is a flat course and I get a tech tee. Maybe I can get a new 5k PR.
Also need to start controlling the eating since I am not training very hard any more but make sure I am getting enough to get me through race day.
Need to work on my 30k training plan for the race in Arizona.
Wednesday, August 4, 2010
Cross training today, decided to do the stepper because for some reason it is the easier of my cross training machine, I got on and did 20 mins, changing leg position so as to work different leg muscles especially hitting the calves. After the stepper put in Chalean Push 3, this workout kills every time, it just require so much mental concentration to lift so slow.
With the training runs getting longer now, housekeeping has taken a back sit and with the men in my house not moving a muscle since it doesn't bother them, I have come up with trying to clean a little after work before bed, so today is cleaning the baseboards, started the hardwood floor on Sunday and finally finished them yesterday.
Since I will be out of town this weekend in Fifield, WI, attending an aquaculture conference, I am moving my long run to Friday before my flight, 16 miles on tap, so I need to get up early enough to run it and get to the airport by 11am, airport is about an hour away, no check in baggage and I will do online boarding pass. The biggest question is what to do to minimize cramping on the flight, lucky it is only a 2 hour flight, but then I drive an hour to Star Prairie for a quick tour of a trout farm before heading to the hotel which is 3 hours away and Saturday is another 2 hours drive to Fifield and then drive 4 hours back to an hotel in St. Paul for a 7am flight on Sunday. What to do? I do not want to move the run to Sunday because I know I won't do it out of guilt since I was gone all weekend and I will be on minimal sleep and fatigue from all the driving. Any advise will be appreciated.
With the training runs getting longer now, housekeeping has taken a back sit and with the men in my house not moving a muscle since it doesn't bother them, I have come up with trying to clean a little after work before bed, so today is cleaning the baseboards, started the hardwood floor on Sunday and finally finished them yesterday.
Since I will be out of town this weekend in Fifield, WI, attending an aquaculture conference, I am moving my long run to Friday before my flight, 16 miles on tap, so I need to get up early enough to run it and get to the airport by 11am, airport is about an hour away, no check in baggage and I will do online boarding pass. The biggest question is what to do to minimize cramping on the flight, lucky it is only a 2 hour flight, but then I drive an hour to Star Prairie for a quick tour of a trout farm before heading to the hotel which is 3 hours away and Saturday is another 2 hours drive to Fifield and then drive 4 hours back to an hotel in St. Paul for a 7am flight on Sunday. What to do? I do not want to move the run to Sunday because I know I won't do it out of guilt since I was gone all weekend and I will be on minimal sleep and fatigue from all the driving. Any advise will be appreciated.
Wednesday, July 21, 2010
"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
Cross Training today with some weight work + core. Drag myself out of bed around 8am, I am really loving this vacation hours and headed over to the fitness center, got on the stepper for 37 mins of hill workout, I was aiming for 150 steps, my quads were on fire during this workout. My intention was to got over to the 9am Pilate class but it from a DVD so I didn't feel up to it just moved on to some strength weight work.
Using 10# weights
Squat with Shoulder Press 15 reps
Deadlift with row 15 reps Repeat 2x
I legged deadlift - 15 reps
pile squat - 15 reps Repeat 2x
Using 15# wights
Hammer Curl - 15 reps
Bicep Curl - 15 reps Repeat 2x
From the Women's Running Magazine, flat abs now - 15 reps per side
Bicycle
Oblique Crunch
Tick Tock
Oblique Lift
Clamshells
One legged bridge
Spent the day walking up and down the Virginia Beach Broad walk, beautiful day today, saw some dolphins in the water always a beautiful site to see.
Liane Cardes
Cross Training today with some weight work + core. Drag myself out of bed around 8am, I am really loving this vacation hours and headed over to the fitness center, got on the stepper for 37 mins of hill workout, I was aiming for 150 steps, my quads were on fire during this workout. My intention was to got over to the 9am Pilate class but it from a DVD so I didn't feel up to it just moved on to some strength weight work.
Using 10# weights
Squat with Shoulder Press 15 reps
Deadlift with row 15 reps Repeat 2x
I legged deadlift - 15 reps
pile squat - 15 reps Repeat 2x
Using 15# wights
Hammer Curl - 15 reps
Bicep Curl - 15 reps Repeat 2x
From the Women's Running Magazine, flat abs now - 15 reps per side
Bicycle
Oblique Crunch
Tick Tock
Oblique Lift
Clamshells
One legged bridge
Spent the day walking up and down the Virginia Beach Broad walk, beautiful day today, saw some dolphins in the water always a beautiful site to see.
Sunday, July 18, 2010
Week 14 Review
One more week down, and it was a good one, still hot but life goes on.
Monday
Plan:7 miles base pace (10:51 - 9:54)
Actual: 7 miles, 10:22 avg pace
Added some striders at the end, got back home and did some glutes and upper body work from exercise TV
Tuesday
Dynamic Flexibility -10 mins -done
1 mile warmup @ recovery pace 11:00 - done
Plan 4x 1k @ 5k with 3 mins
Actual 4 x 1k @ 8:17 pace with 3 mins @ 11:00
1 mile cool down @ recovery pace 11:00
Ended up with 5.64 miles average pace of 10:20
In the evening after work, did Steve Cotter Extreme KB Upper Body and Abs with my oldest son.
Wednesday
Plan: Cross Training
Actual: 1 hour on the Stepper then did Womens Health Bootcamp wk 3, the Turkish getup were hard.
Thursday
Dynamic Flexibility -done
1 mile warmup @ recovery pace-10:52
4 miles @8:36 pace
1 mile cool down @ recovery pace 10:52
6 miles 9:27 pace
After work I met up with Julie, she was kind enough to met up with me to give me the marathon bars I won on her site during her 1 year blog anniversary giveaway. We had an interesting discussion about following a training plan, this all started when I asked what her next race was, she had a 5k schedule for this weekend. She loosely follow a training plan, but keep it flexibility to be able to race as needed, which was what I use to do about 2 years ago but my biggest problem was I love to race so probably raced more than I have properly trained for, I also wasn't getting any faster because I did all my runs at the same pace and didn't really challenge myself but ended up with overuse injury which I am still dealing it. Julie has a wonderful blog where she talks about her training and her adventure into multi sport, she is also sponsor by Marathon Bar.
After leaving Julie, I went over to meet my Chiro Dr. for some adjustment, I love talking to him because he is a triathlete, even though he is fast, I know he train hard for it so I always enjoy hearing about his training plan and past race result, funny enough I had the same conversation with him like I just did with Julie, he is working on breaking 4 hours on the marathon during his Ironman race later this year. He just did an half Ironman, to test out if his current training plan is working and he did the HM in less than 2 hours. He is following a training plan to make sure he stayed focus on his A race and only did specific races to gauge his progress and test out race day strategic.
In the evening, did Steve Cotter Extreme Kettlebell 10minsCardio and 2 rounds of the Lower body workout with my son.
Got my first order from Hammer Nutrition, ordered on Sunday, got it on Thursday with lots of freebie.
Friday
Took an unplanned rest day due to be being busy and planning for a getaway trip
Saturday
My intention was to wake up early, do my scheduled long run before we head out the door for Virginia, but I must have been so tired that I didn't getup until my husband woke me up saying it was getting late. We got to Virginia around 5pm due to multi accident on I95, I then decide I will cross train and switch long run to Sunday but I was so tired and also decided to spend the day with my family.
Sunday
Woke up at 7am, ate a slice of health nut bread with peanut butter, made my cafe latte perpetum (love the flavor) and headed out through the streets of Williamsburg, Va, it was already hot and very humid. I found the 6 mile asphalt trail that goes around the Ford's Colony Golf course, there are actually 3 asphalt trails around the golf course/resort, 6, 4 and 3 miles they intertwine somehow and quite hilly. I did the 6 mile loop twice and part of the 3 mile loop for my scheduled 14 mile run, since the loop passes the front of my room, I came back in twice to refill there was no water on the route or gas station or store and it was too hot. My first time in I also ate a tropical flavor hammer gel. Had no problem with the perpetum or gel, not as fast a pace as I wanted but based on the 3 H - heat, humidity and hills it turned out to be a very hard run. Average pace = 10:55. Ended the week with 32.83 miles.
Since I moved the long run to Sunday, and I know we are traveling back Thursday, I have to try to keep all my other runs on their scheduled day which means I am going to have to do the 7 mile BP tomorrow, 1k repeat on Tuesday, and the Tempo run on thursday before we leave or I can move that to Friday since I will be home then I will be running my long run on tired legs since this is 4.5miles at 10k pace.
I forgot my marathon stick, so no way to roll out the aches and pain, doing the best I can with some golf balls, we'll see how I feel tomorrow, did do a cold water soak after the run.
Still need to loose 10 pound but not really doing much about it.
Monday
Plan:7 miles base pace (10:51 - 9:54)
Actual: 7 miles, 10:22 avg pace
Added some striders at the end, got back home and did some glutes and upper body work from exercise TV
Tuesday
Dynamic Flexibility -10 mins -done
1 mile warmup @ recovery pace 11:00 - done
Plan 4x 1k @ 5k with 3 mins
Actual 4 x 1k @ 8:17 pace with 3 mins @ 11:00
1 mile cool down @ recovery pace 11:00
Ended up with 5.64 miles average pace of 10:20
In the evening after work, did Steve Cotter Extreme KB Upper Body and Abs with my oldest son.
Wednesday
Plan: Cross Training
Actual: 1 hour on the Stepper then did Womens Health Bootcamp wk 3, the Turkish getup were hard.
Thursday
Dynamic Flexibility -done
1 mile warmup @ recovery pace-10:52
4 miles @8:36 pace
1 mile cool down @ recovery pace 10:52
6 miles 9:27 pace
After work I met up with Julie, she was kind enough to met up with me to give me the marathon bars I won on her site during her 1 year blog anniversary giveaway. We had an interesting discussion about following a training plan, this all started when I asked what her next race was, she had a 5k schedule for this weekend. She loosely follow a training plan, but keep it flexibility to be able to race as needed, which was what I use to do about 2 years ago but my biggest problem was I love to race so probably raced more than I have properly trained for, I also wasn't getting any faster because I did all my runs at the same pace and didn't really challenge myself but ended up with overuse injury which I am still dealing it. Julie has a wonderful blog where she talks about her training and her adventure into multi sport, she is also sponsor by Marathon Bar.
After leaving Julie, I went over to meet my Chiro Dr. for some adjustment, I love talking to him because he is a triathlete, even though he is fast, I know he train hard for it so I always enjoy hearing about his training plan and past race result, funny enough I had the same conversation with him like I just did with Julie, he is working on breaking 4 hours on the marathon during his Ironman race later this year. He just did an half Ironman, to test out if his current training plan is working and he did the HM in less than 2 hours. He is following a training plan to make sure he stayed focus on his A race and only did specific races to gauge his progress and test out race day strategic.
In the evening, did Steve Cotter Extreme Kettlebell 10minsCardio and 2 rounds of the Lower body workout with my son.
Got my first order from Hammer Nutrition, ordered on Sunday, got it on Thursday with lots of freebie.
Friday
Took an unplanned rest day due to be being busy and planning for a getaway trip
Saturday
My intention was to wake up early, do my scheduled long run before we head out the door for Virginia, but I must have been so tired that I didn't getup until my husband woke me up saying it was getting late. We got to Virginia around 5pm due to multi accident on I95, I then decide I will cross train and switch long run to Sunday but I was so tired and also decided to spend the day with my family.
Sunday
Woke up at 7am, ate a slice of health nut bread with peanut butter, made my cafe latte perpetum (love the flavor) and headed out through the streets of Williamsburg, Va, it was already hot and very humid. I found the 6 mile asphalt trail that goes around the Ford's Colony Golf course, there are actually 3 asphalt trails around the golf course/resort, 6, 4 and 3 miles they intertwine somehow and quite hilly. I did the 6 mile loop twice and part of the 3 mile loop for my scheduled 14 mile run, since the loop passes the front of my room, I came back in twice to refill there was no water on the route or gas station or store and it was too hot. My first time in I also ate a tropical flavor hammer gel. Had no problem with the perpetum or gel, not as fast a pace as I wanted but based on the 3 H - heat, humidity and hills it turned out to be a very hard run. Average pace = 10:55. Ended the week with 32.83 miles.
Since I moved the long run to Sunday, and I know we are traveling back Thursday, I have to try to keep all my other runs on their scheduled day which means I am going to have to do the 7 mile BP tomorrow, 1k repeat on Tuesday, and the Tempo run on thursday before we leave or I can move that to Friday since I will be home then I will be running my long run on tired legs since this is 4.5miles at 10k pace.
I forgot my marathon stick, so no way to roll out the aches and pain, doing the best I can with some golf balls, we'll see how I feel tomorrow, did do a cold water soak after the run.
Still need to loose 10 pound but not really doing much about it.
Wednesday, July 7, 2010
20 mins on the stepper then the Women's Health Bootcamp workout week 2, did 2 rounds this time for 21 mins
Circuit 1
15 pushups
Turkish getup: 8 per side
15 squat thrust
Alternating lunges : 10 per side
Circuit 2
10 inchworms
25 high knees on each leg
50 jumping jacks
Circuit 3
20 leg lifts
25 elbow to knee crunches
1 minute plank
Circuit 1
15 pushups
Turkish getup: 8 per side
15 squat thrust
Alternating lunges : 10 per side
Circuit 2
10 inchworms
25 high knees on each leg
50 jumping jacks
Circuit 3
20 leg lifts
25 elbow to knee crunches
1 minute plank
Tuesday, January 12, 2010
35 mins on the stepper + 10 mins on the Spin Bke + Barry's Bootcamp Upper Body skipped the warmup.
Not having a running goal is hard but I am working on strengthing my core and legs. I am thinking of signing up for Akron before the price goes up, never done the full but have basically ran the whole course in the last 2 years and it is a hard course but I should be fine since it has a 6 hours cutoff and I should have my base back by then.
Other races I am thinking even if I don't race them is Hermes 10 miler, Yates 5 k and the Concord HM ( I think the name changed this year)
Instead of the couch to 5k program, I think I am going to go back to the Personal Running Trainer 4 weeks to 1 mile program that I used last year since I really like it and it worked in helping get my base back.
Not having a running goal is hard but I am working on strengthing my core and legs. I am thinking of signing up for Akron before the price goes up, never done the full but have basically ran the whole course in the last 2 years and it is a hard course but I should be fine since it has a 6 hours cutoff and I should have my base back by then.
Other races I am thinking even if I don't race them is Hermes 10 miler, Yates 5 k and the Concord HM ( I think the name changed this year)
Instead of the couch to 5k program, I think I am going to go back to the Personal Running Trainer 4 weeks to 1 mile program that I used last year since I really like it and it worked in helping get my base back.
Thursday, January 7, 2010
Today:
20 mins on the stepper
Barry's Bootcamp Upper Body
Yesterday
30 mins on the elliptical WL P2 L1
Barry's Bootcamp Lower Body
The right heel is feeling much better , going to PT today and I will strongly suggest she repeat the last treatment since that has been the only that has actually made a difference so far.
Hopefully, the snow will hold off till I get home.
20 mins on the stepper
Barry's Bootcamp Upper Body
Yesterday
30 mins on the elliptical WL P2 L1
Barry's Bootcamp Lower Body
The right heel is feeling much better , going to PT today and I will strongly suggest she repeat the last treatment since that has been the only that has actually made a difference so far.
Hopefully, the snow will hold off till I get home.
Tuesday, January 5, 2010
15 mins on the stepper + Barrys Bootcamp Fat Blaster Upper Body/
It finally stopped snowing and I had to back to work after being off for 3 weeks, the time went by fast, but I think all my calm/serenity from vacation only lasted about 5 mins before I was overwhelm with work and everyone wanting a piece of me.
It finally stopped snowing and I had to back to work after being off for 3 weeks, the time went by fast, but I think all my calm/serenity from vacation only lasted about 5 mins before I was overwhelm with work and everyone wanting a piece of me.
Thursday, November 5, 2009
Stepper -42 mins
CIA 2301 - Strength Toolbox with Mindy - tubing
Trip to the Dr. today for MRI review, not sure what is really causing a lot of possible things but nothing definite, so we decided to do multiple things to see if any works by reaccessing in 4 weeks. Get blood work done to check for multiple things including vitamin D deficiency (done), get fitted for orthotics since I have really flat feet and my PF is really tight (first phase done going back in 2 weeks), try about 3 session of the graston technique (need to schedule)
CIA 2301 - Strength Toolbox with Mindy - tubing
Trip to the Dr. today for MRI review, not sure what is really causing a lot of possible things but nothing definite, so we decided to do multiple things to see if any works by reaccessing in 4 weeks. Get blood work done to check for multiple things including vitamin D deficiency (done), get fitted for orthotics since I have really flat feet and my PF is really tight (first phase done going back in 2 weeks), try about 3 session of the graston technique (need to schedule)
Friday, September 18, 2009
Got on the treadmill this morning for a quick easy 3 miles, this now makes 4 day straight of running. When I started the run, I had a old reoccurring problem of a rolled up sock under my right feet so I took the shoe off to fix the sock but then decided to run with just my "I love my MBT" sock guy sock. I have been wanting to do this for a while and I have to try and do this more often, since my right feet has been injured for so long, almost 2 years now, I did change my gait and running form with it getting better now I need to start making slow adjustments. The main change I made was shifting my weight to the left while running so I land hard on the left since the right is injured I do not heel strike but with so much weight on the left I was heel striking, I can hear the sound when I run and try to correct for it but it is harder to focus due to everything going on around me but on the treadmill the sound is loud and obvious when I land wrong and with just sock heel striking wasn't fun. When I land perfectly, there is no sound and it feels like am floating, half way into mile 2 I got the form down and was able to move the pace to 6mph and half way into mile 3 moved it up to 7mph and it felt great. So 3 miles @ 10:22 pace
After work did 19 mins on the stepper, I have been doing this barefoot for about 3 months now, my aero stepper has nice padded wide footbed that are very comfortable.
After work did 19 mins on the stepper, I have been doing this barefoot for about 3 months now, my aero stepper has nice padded wide footbed that are very comfortable.
Wednesday, August 19, 2009
Took the day off from work today since my youngest has freshman orientation, so decided to sleep in after all the run around yesterday and get in my workout after the orientation. According to my pedometer(my department joined some kind of program by Ohio businesses to get their employees healthy but now the president of each division have a wager going on, their are 12 groups all together from my company involved), we put in close to 2 miles at the school from the building tour to trying to find his classes and trying to find the easiest way to get to them since he only had 5 mins between classes.
Did 35 mins on the stepper, I have been doing this barefoot since the steps are slightly cushioned, in an effort to strengthen my ankle and feet follow that with CLX Lean 3 and CLX Burn it off. The schedule also called for yoga and Abs so I cheated and did yoga belly series 1 which is a combination of yoga and abs.
Spent the rest of the day just hanging with the kids.
Did 35 mins on the stepper, I have been doing this barefoot since the steps are slightly cushioned, in an effort to strengthen my ankle and feet follow that with CLX Lean 3 and CLX Burn it off. The schedule also called for yoga and Abs so I cheated and did yoga belly series 1 which is a combination of yoga and abs.
Spent the rest of the day just hanging with the kids.
Thursday, August 13, 2009
Wednesday, August 12, 2009
am:
AOL Beach Body Boot camp Aerobox with Michael Olajide mp3, got this free last year from AOL it is a very nice total body workout lots of punching combo and jump roping.
pm:
45 mins on the stepper
Michael Carson Cardio Sport from Exercise TV (free) use 2kg med ball
CLX Lean 1
Cooldown Stretch with Patrick Murphy Exercise TV (free)
AOL Beach Body Boot camp Aerobox with Michael Olajide mp3, got this free last year from AOL it is a very nice total body workout lots of punching combo and jump roping.
pm:
45 mins on the stepper
Michael Carson Cardio Sport from Exercise TV (free) use 2kg med ball
CLX Lean 1
Cooldown Stretch with Patrick Murphy Exercise TV (free)
Subscribe to:
Comments (Atom)