Today was another day of negative chin-ups (would those be chin-downs??) and underhand lat pull-downs. Wow.
I have been able to lower myself longer than 20 seconds, so now I started adding weight with the weight belt. Boy, do I feel hard core with that thing. Although it would be cooler if I were actually doing regular chin-ups! Time for the chin-ups includes time to jump up to the bar on the Smith Machine, which took about a second, I assume. I had an issue with the belt in that I was using the SM bar only a little higher than me, so I would just bend my knees after I jumped up. But, the chain hung down farther than my knees, so I had to maneuver it out of the way while I was lowering! A good problem to have, for sure. I'll correct it next time.
I did the push-ups on the floor without worrying about keeping my arms in. I can do them fine like that. Maybe I need to do some triceps kickbacks to strengthen my triceps, LOL! (It's a NRoLfW joke.)
Negative Chin-up - 28sec@BW then 25sec@5# then 23sec@10#
Underhand Lat Pull-down - 2x2@112# then 1@112# and 1@100# then 7x2@105# (thirty seconds rest is sooo little! I don't know how I'll handle 15 secs rest!)
BB Split Squat - 1x8@65# (oops, forgot to chang rep #) then 1x6@75# then 1x6@80#
Push-up - 3x6 on floor with arms not held close
Tuesday, September 29, 2009
Sunday, September 27, 2009
My first 10k!
It's hard to believe that a year and a half ago, I felt like dying after running minute-long intervals. Today, I ran 6.2 miles along with 2577 other people !!
It was a beautiful morning. My hubby went with me, which was soooo nice. I'm glad I didn't have to go alone. It was still dark out when we got there and the sun was getting close to coming up when they started the race. The temperature was 53F with only a light breeze. Perfect, really! Since hubby was there, he waited with me until shortly before the start and took my jacket. They did have a bag check there, but it was nicer to have it up until the last. Of course, it didn't take long before I was warmed up enough that it was the perfect temperature.
I, of course, placed myself rather far back, so it took over two minutes to cross the starting line. It was very interesting. Take a few steps, wait a bit, take a few steps, wait, over and over, then finally a clearing and we were off! It took a good mile or two before the crowd got into it's pace. Until then, I had to dodge walkers and, I assume, people who started off too quickly. Also, it was important to look out for potholes and cones (!?!) in the middle of the road. I'm not sure why they put them in the middle of the road at the start. Later on, I think they were there to keep the runners on one side and the cars on the other. But, they could have placed them after everyone started, really. I saw a couple people almost fall.
During the first mile, I did notice I was running a little faster than normal. It wasn't crazy fast, and it felt comfortable, so I let it go at that. In fact, I kept a rather constant pace. After about a mile and a half, my heart rate was up and it stayed between 175bpm and 180bpm for the rest of the race. I see that as a sign that I was pacing myself correctly. That is a range I can hold for a long time without big problems. When I picked up the pace at the end, I did get up to 188bpm briefly.
At around a mile and a half in, we started up a rather steep hill. It was cool, though, because at the top is perched Central High School, and the sight was really pretty. During the whole race, hubby was running around taking pictures of me. It was funny and nice. He got stuck and couldn't make it to the finish, but that is ok. I think he got about as much of a workout as I did!
There were three or four bands spread around the course. (Probably more placed elsewhere for the longer races.) It was fun and made the time pass more quickly. Although, I couldn't hear them play for very long, since I was passing by. The mood was fun and people would talk some to others.
I ate a Gu gel about ten minutes before the race then another around 4.5 miles. It seems to have worked ok, since I didn't get the extreme exhaustion I've gotten before after running these distances. At the end, I got a 1/4 bagel, 1/2 banana, water, a bar of some sort, and a bowl of tortilla soup.
All in all, I felt really good the whole race. At the end, I felt I could go longer. AND I crossed before the 1/2 marathon first place runner, which was cool. There was a policeman on a motorcycle leading the way for him.
My chip time was 1:06:13. I was hoping for better than 1:10, and I got it! There were 2577 people total who finished one of the three distances. 636 people ran the 10k. It was quite a sight to look in front and in back and not see the end of the masses. I ended up 404th over all, 58/91 in my division and 226/405 for females. So, I still had around 1/3 of the runners behind me. That's the glass-half-full way of seeing it! If I did this for winning against others, I wouldn't be doing it long! I did beat the gal with "slow" printed on her shirt. That was taunting me for a while!
So when is the next race??
It was a beautiful morning. My hubby went with me, which was soooo nice. I'm glad I didn't have to go alone. It was still dark out when we got there and the sun was getting close to coming up when they started the race. The temperature was 53F with only a light breeze. Perfect, really! Since hubby was there, he waited with me until shortly before the start and took my jacket. They did have a bag check there, but it was nicer to have it up until the last. Of course, it didn't take long before I was warmed up enough that it was the perfect temperature.
I, of course, placed myself rather far back, so it took over two minutes to cross the starting line. It was very interesting. Take a few steps, wait a bit, take a few steps, wait, over and over, then finally a clearing and we were off! It took a good mile or two before the crowd got into it's pace. Until then, I had to dodge walkers and, I assume, people who started off too quickly. Also, it was important to look out for potholes and cones (!?!) in the middle of the road. I'm not sure why they put them in the middle of the road at the start. Later on, I think they were there to keep the runners on one side and the cars on the other. But, they could have placed them after everyone started, really. I saw a couple people almost fall.
During the first mile, I did notice I was running a little faster than normal. It wasn't crazy fast, and it felt comfortable, so I let it go at that. In fact, I kept a rather constant pace. After about a mile and a half, my heart rate was up and it stayed between 175bpm and 180bpm for the rest of the race. I see that as a sign that I was pacing myself correctly. That is a range I can hold for a long time without big problems. When I picked up the pace at the end, I did get up to 188bpm briefly.
At around a mile and a half in, we started up a rather steep hill. It was cool, though, because at the top is perched Central High School, and the sight was really pretty. During the whole race, hubby was running around taking pictures of me. It was funny and nice. He got stuck and couldn't make it to the finish, but that is ok. I think he got about as much of a workout as I did!
There were three or four bands spread around the course. (Probably more placed elsewhere for the longer races.) It was fun and made the time pass more quickly. Although, I couldn't hear them play for very long, since I was passing by. The mood was fun and people would talk some to others.
I ate a Gu gel about ten minutes before the race then another around 4.5 miles. It seems to have worked ok, since I didn't get the extreme exhaustion I've gotten before after running these distances. At the end, I got a 1/4 bagel, 1/2 banana, water, a bar of some sort, and a bowl of tortilla soup.
All in all, I felt really good the whole race. At the end, I felt I could go longer. AND I crossed before the 1/2 marathon first place runner, which was cool. There was a policeman on a motorcycle leading the way for him.
My chip time was 1:06:13. I was hoping for better than 1:10, and I got it! There were 2577 people total who finished one of the three distances. 636 people ran the 10k. It was quite a sight to look in front and in back and not see the end of the masses. I ended up 404th over all, 58/91 in my division and 226/405 for females. So, I still had around 1/3 of the runners behind me. That's the glass-half-full way of seeing it! If I did this for winning against others, I wouldn't be doing it long! I did beat the gal with "slow" printed on her shirt. That was taunting me for a while!
So when is the next race??
Thursday, September 24, 2009
A good day at the gym.
I overcame my negative talk again this morning and had a great day at the gym. With these shorter programs, I can go a little later. At that time, there are actually people at the gym. Amazing! Luckily, nobody was using the equipment I needed. Except one guy was doing repeated sets on the back extension thing. He finished right before I was due to use it. The amazing thing was.... HE WIPED IT OFF WHEN HE WAS DONE! Wow. The guy who doesn't rack his weights was also there, but it was a cardio day, I guess.
Today was 6B2. I broke a sweat early, and kept it up the whole workout! Wow. It took about 28 minutes. I did not do any warm up or cool down or stretching. I kept the ending weights from the last workout, since the sets were increasing. I don't think I could have increased much if I wanted to.
reverse lunge, 1db AT shoulder - 3x8@25#
dumbbell 2-point row - 3x8@40#
dumbbell push press - 3x8@25#
back extension - 2x8@40# (bench at 45deg)
incline reverse crunch - 1x8@30deg then 1x2@40deg and 6@30deg (45deg is not a good angle for this exercise on this bench... it pops up, stick to 30deg)
Today was 6B2. I broke a sweat early, and kept it up the whole workout! Wow. It took about 28 minutes. I did not do any warm up or cool down or stretching. I kept the ending weights from the last workout, since the sets were increasing. I don't think I could have increased much if I wanted to.
reverse lunge, 1db AT shoulder - 3x8@25#
dumbbell 2-point row - 3x8@40#
dumbbell push press - 3x8@25#
back extension - 2x8@40# (bench at 45deg)
incline reverse crunch - 1x8@30deg then 1x2@40deg and 6@30deg (45deg is not a good angle for this exercise on this bench... it pops up, stick to 30deg)
Wednesday, September 23, 2009
Last run before the 10k!!
I REALLY didn't want to go out to run today. I mean REAAAALLLLLY! I almost talked myself out of it twice. I had a headache from this darn cold and it doesn't take much before 5am to entice me back into my warm, comfy bed. But, I remembered that I had entered a speech competition and I wanted to give my speech about running. (It's a humorous speech competition!) So, I did get out. And of course my headache went away. And of course I feel a lot better now. And of course I'm glad I did it.
In my thirty minutes, I covered 2.59 miles. It was a nice, easy run.
Lately, my left calf has felt tight, particularly after running. I hope that doesn't give me problems. I'll have to massage it more.
Now, a bit of a running break until Sunday's 10k!! I'm getting excited!!
In my thirty minutes, I covered 2.59 miles. It was a nice, easy run.
Lately, my left calf has felt tight, particularly after running. I hope that doesn't give me problems. I'll have to massage it more.
Now, a bit of a running break until Sunday's 10k!! I'm getting excited!!
Monday, September 21, 2009
Biceps!
I almost turned around today once I got to the gym. I didn't sleep well thanks to this cold, but I got out of bed to workout, anyway. Then, when I got to the gym, I realize this one guy was there who uses up the gym and doesn't re-rack his weights. But, I thought, that's silly to turn around now. I'll make do. Then I realized I didn't even have my Forerunner, which I use to time my rests. But, I had my cell phone, which has a basic stopwatch program, so I used that.
Today's workout was Stage 6 A2. It's short but still kicks me! Well, mostly my arms.
I had to do my negative chin-ups from a bench, so I decided not to use the belt. (Which this guy, by the way, had used and left weighted. If I were to use half the stuff in the gym, I'd have to ask if he's done with it. AND he left about 10 minutes into my workout without racking anything.) Anyway, since I didn't have my watch, I didn't have a good way to verify my hang time. I just counted to 20, but probably slower than actually 20 seconds.
The underhand lat pulldowns were very hard, especially when I increased the weight. During these, I got a good look at my biceps. Wow! The 110# reps were very hard. I couldn't pull down fast at all. In fact, I barely made it all the way to my chin.
I forgot to alternate the last two exercises. I guess I'll live. I did hear some clicking in my left knee and it was a little sore afterward. It's going away pretty fast, though.
Negative Chin-up - 3x20sec+
Underhand Lat Pulldown (down fast, pause 1sec, 4sec release) - 6x2@105# then 4x2@112#
Barbell Split Squat - 2x8@65#
Push-up - 2x8@ lowest power cage hook (I didn't feel like unloading alllll that weight from the Smith Machine.) Not the best form towards the end.
Today's workout was Stage 6 A2. It's short but still kicks me! Well, mostly my arms.
I had to do my negative chin-ups from a bench, so I decided not to use the belt. (Which this guy, by the way, had used and left weighted. If I were to use half the stuff in the gym, I'd have to ask if he's done with it. AND he left about 10 minutes into my workout without racking anything.) Anyway, since I didn't have my watch, I didn't have a good way to verify my hang time. I just counted to 20, but probably slower than actually 20 seconds.
The underhand lat pulldowns were very hard, especially when I increased the weight. During these, I got a good look at my biceps. Wow! The 110# reps were very hard. I couldn't pull down fast at all. In fact, I barely made it all the way to my chin.
I forgot to alternate the last two exercises. I guess I'll live. I did hear some clicking in my left knee and it was a little sore afterward. It's going away pretty fast, though.
Negative Chin-up - 3x20sec+
Underhand Lat Pulldown (down fast, pause 1sec, 4sec release) - 6x2@105# then 4x2@112#
Barbell Split Squat - 2x8@65#
Push-up - 2x8@ lowest power cage hook (I didn't feel like unloading alllll that weight from the Smith Machine.) Not the best form towards the end.
Sunday, September 20, 2009
5 gooey miles
Today was my long run for my 10k training. I did 5 miles, as a "taper" since the 10k is a week away. It's funny to think of 5 miles as a lesser distance!
I tried the PowerBar Gel packets today. I used one a few minutes before the start of the run with a drink of water. Then, at about mile 3, I used another one. I can definitely see why you want water after one. I didn't have water, although I did time the packet to be near a source of water if I really needed it. I think on the 10k, I will plan to use it at a time right before a water stop so I can wash it down. The two packets should be plenty.
All in all a wonderful run. I wasn't all that excited about it beforehand. During the first mile, I kept having negative thoughts. After that my head cleared and I just enjoyed it. I could have easily run farther, but held myself to the plan!
Bunny count: only 4!
I tried the PowerBar Gel packets today. I used one a few minutes before the start of the run with a drink of water. Then, at about mile 3, I used another one. I can definitely see why you want water after one. I didn't have water, although I did time the packet to be near a source of water if I really needed it. I think on the 10k, I will plan to use it at a time right before a water stop so I can wash it down. The two packets should be plenty.
All in all a wonderful run. I wasn't all that excited about it beforehand. During the first mile, I kept having negative thoughts. After that my head cleared and I just enjoyed it. I could have easily run farther, but held myself to the plan!
Bunny count: only 4!
Friday, September 18, 2009
At least I got out, right?
My cold is still going strong, so getting out of bed wasn't looking like a fun idea this morning. I told myself I'd feel better if I got out and ran, like I had planned. But the real motivation was that I'd get to try out these gels that I picked up at the store last night. I want to try them so that I was familiar with them during the race. I really didn't need them for the short run I was planning today.
The store I went to only had PowerBar brand gels. So, I picked up two gel packets and a packet of PowerBar Energy Gel Blasts (gel filled chews). They are basically gummy candies with a little bit of get in them. I got Strawberry Banana which has a little bit of caffeine. A serving (130 Cal) is 6 pieces and there are 9 pieces in a pouch. I had three before the run and tried to eat one during the run. These will definitely not be what I use during the 10k. They tasted good, but trying to chew gummies while I run didn't work. I felt like I was going to inhale the pieces, since I was huffing and puffing. It took way too long to finish chewing. I guess if I were to just stick it in my cheek and suck on it, it would work. But, I think my bets are on the gel packets now.
On the plan for today was in interval run, 8x 30sec hard/60sec easy. As I got done with the 6th interval, Mother Nature began calling again. Argh! This time fairly loud, so when I finished the 8 intervals I headed in. At that time, I was wheezing and broke out in a sweat. For some reason my left shin hurts a bit, too. So, I decided I "won" by just getting out while having a cold and I'd call it good. I ended up with 17:49 and 1.64 miles.
The store I went to only had PowerBar brand gels. So, I picked up two gel packets and a packet of PowerBar Energy Gel Blasts (gel filled chews). They are basically gummy candies with a little bit of get in them. I got Strawberry Banana which has a little bit of caffeine. A serving (130 Cal) is 6 pieces and there are 9 pieces in a pouch. I had three before the run and tried to eat one during the run. These will definitely not be what I use during the 10k. They tasted good, but trying to chew gummies while I run didn't work. I felt like I was going to inhale the pieces, since I was huffing and puffing. It took way too long to finish chewing. I guess if I were to just stick it in my cheek and suck on it, it would work. But, I think my bets are on the gel packets now.
On the plan for today was in interval run, 8x 30sec hard/60sec easy. As I got done with the 6th interval, Mother Nature began calling again. Argh! This time fairly loud, so when I finished the 8 intervals I headed in. At that time, I was wheezing and broke out in a sweat. For some reason my left shin hurts a bit, too. So, I decided I "won" by just getting out while having a cold and I'd call it good. I ended up with 17:49 and 1.64 miles.
Thursday, September 17, 2009
Have a cold, but worked out anyway!!
Yesterday afternoon I felt it coming on. I could tell something was going on, but wasn't sure it was the flu or a cold. I was really rooting for a cold! There has been one going around my family and I was the only one yet to get it. Not any more! I went to bed early, but still set my alarm to work out. When the alarm rang, I decided it would be more prudent to sleep another 45 minutes and not work out. However, after 15 minutes, I realized I wasn't sleeping and I didn't feel that bad, so I got up and headed to the gym! Thankfully, today's workout was short, so I could still get it in.
I did 6B1 today. It took a grand total of 26:10! Even though it was short, it was a good workout that had me sweating and huffing and puffing.
rev. lunge 1db on shoulder - 1x10@15# then 1x10@20#
db 2-pt row - 1x10@35# then 1x10@40# (I broke a sweat on this second set!)
db push press - 1x10@20#ea then 1x10@25#ea (last 2 reps were sloppy on left side)
back extension - 1x10@40# then 1x6@40# and 4@35#
incline rev crunch - 2x10@30deg (last rep was wimpy)
I did 6B1 today. It took a grand total of 26:10! Even though it was short, it was a good workout that had me sweating and huffing and puffing.
rev. lunge 1db on shoulder - 1x10@15# then 1x10@20#
db 2-pt row - 1x10@35# then 1x10@40# (I broke a sweat on this second set!)
db push press - 1x10@20#ea then 1x10@25#ea (last 2 reps were sloppy on left side)
back extension - 1x10@40# then 1x6@40# and 4@35#
incline rev crunch - 2x10@30deg (last rep was wimpy)
Wednesday, September 16, 2009
30 minute attempt...
Today was a weird day. The moon was a beautiful sliver with one of the planets nearby. I wanted to take a picture, but I knew my phone-cam would not do a good job. I really didn't want to run, and when I got started I realized why. My arms and chest were sooo00 sore from yesterday's workout that running was painful! But, I persevered and continued. Then, about 10 minutes into the run, mother nature started calling. I hate that!!! So, I took a route to head towards home. By the time I got there, she had quieted down. I really wanted to stop, but I told myself I'd run to the end of the block and if mother nature started calling again, I would turn around. The end of the block is actually two blocks away, about 0.25 miles. I made it to the end and back without any problems.
I didn't listen to a Podrunner podcast today, since I won't have that luxury on the race course for the 10k. I tried to focus on a quicker foot turnover, since my cadence is usually slower without the music. In turn, I run slower! So, I managed to average a 10:50 pace, which is good for me! The total time was around 23 minutes for about 2.1 miles.
No problem with the knee. I had worried that the Split Squats yesterday would give me problems.
Bunny count: 4
I didn't listen to a Podrunner podcast today, since I won't have that luxury on the race course for the 10k. I tried to focus on a quicker foot turnover, since my cadence is usually slower without the music. In turn, I run slower! So, I managed to average a 10:50 pace, which is good for me! The total time was around 23 minutes for about 2.1 miles.
No problem with the knee. I had worried that the Split Squats yesterday would give me problems.
Bunny count: 4
Tuesday, September 15, 2009
On my way to chin-ups!
Today was my first day (6A1) of Stage 6 of New Rules of Lifting for Women. This is the stage that helps you along towards achieving chin-ups. After the first workout, I'm very optimistic that I will reach that goal by the end of the 10 workouts. Today's workout lasted only about 32 minutes. That was very nice!!
The first exercise is negative chin-ups, where you jump up to the top of a chin-up and then slowly lower yourself. The goal is to draw it out 20 seconds, which I could do from the start! Then you start adding weight. I tried to add weight by holding a plate between my feet, but that didn't work. It would work better if I had a different style of plate. These have the raised hubs. It fell down after a few seconds. I'll have to find the belt with the chain next time.
I can tell already that my arms and upper back are going to be sore tomorrow and maybe even today!
Negative chin-ups - 26sec, 24sec, 21sec (5# wt for ~5 seconds on last one)
Underhand lat pulldown (fast pull, wait 1sec, release for 4sec) - 1x2@75#, then 6x2@100#, then 3x2@105#
bb split squat - 1x10@45# then 1x10@55#
push-up - 2x10@Smith Machine number 5 (~2 notches from bottom)
The first exercise is negative chin-ups, where you jump up to the top of a chin-up and then slowly lower yourself. The goal is to draw it out 20 seconds, which I could do from the start! Then you start adding weight. I tried to add weight by holding a plate between my feet, but that didn't work. It would work better if I had a different style of plate. These have the raised hubs. It fell down after a few seconds. I'll have to find the belt with the chain next time.
I can tell already that my arms and upper back are going to be sore tomorrow and maybe even today!
Negative chin-ups - 26sec, 24sec, 21sec (5# wt for ~5 seconds on last one)
Underhand lat pulldown (fast pull, wait 1sec, release for 4sec) - 1x2@75#, then 6x2@100#, then 3x2@105#
bb split squat - 1x10@45# then 1x10@55#
push-up - 2x10@Smith Machine number 5 (~2 notches from bottom)
Sunday, September 13, 2009
7 miles!!!
Another person best distance for me! I wasn't sure if I was going to go for 6.5 miles or 7 miles this morning. But, since I was going to get to the coffee house at about 6.75 miles, I decided I might as well make it an even 7.0! The last quarter mile or so I felt a few twinges in my back hip, so I'm glad I wasn't going any farther. I think I'll cut back the distance slightly for next week's long run, in preparation for the 10k in two weeks.
Today, I ran some on our local university's cross country field. It was a nice and low-impact surface. My feet did get a little wet from the dew, but the grass had been mowed, so it wasn't too bad. The part of the field that I was running in has alfalfa fields in the middle. That's a strange experience because alfalfa is rather fragrant. It's has an almost sickeningly sweet smell.
I didn't take a bunny count, but I wish I had. In the first mile and a quarter I saw around 30 of them!! The rest of the run, I saw maybe 2! Very strange.
It was a nice day for a run. It was about 54-56F with no wind. There were some foggy patches, which are so pretty. Once the sun came up, those cleared out.
Today, I ran some on our local university's cross country field. It was a nice and low-impact surface. My feet did get a little wet from the dew, but the grass had been mowed, so it wasn't too bad. The part of the field that I was running in has alfalfa fields in the middle. That's a strange experience because alfalfa is rather fragrant. It's has an almost sickeningly sweet smell.
I didn't take a bunny count, but I wish I had. In the first mile and a quarter I saw around 30 of them!! The rest of the run, I saw maybe 2! Very strange.
It was a nice day for a run. It was about 54-56F with no wind. There were some foggy patches, which are so pretty. Once the sun came up, those cleared out.
Saturday, September 12, 2009
Done with Stage 5!
Although, I haven't been normally lifting on Saturday, I went and finished off Stage 5 today, since it usually takes a LONG time to finish. Today, I didn't have to rush. Also, I could still sleep in! I didn't get out of bed until about 5:40am! Woo hoo!
I'm looking forward to Stage 6, which emphasizes the upper body. The hope is that by the end of Stage 6 I can do chin-ups. I'm pretty close now, so I hope it works!!
I still had the weight area to myself, which is so nice. I didn't make much of any improvements today, though.
rdl/bent over row - 3x4@95#
partial single leg press (subbed due to knee) - 3x8@162# pressed
wide grip lat pulldown - 3x4@92#
back extension - 3x4@35# (bench at 30deg)
YTWL - 3x4@10#ea
Swiss ball crunch - 3x4@35# overhead
reverse crunch - 3x4 (bench at 30deg)
Swiss ball side crunch - 3x4@25#
prone cobra - 3x120sec
intervals - 8x30sec hard/60sec easy on upright stationary bike
I'm looking forward to Stage 6, which emphasizes the upper body. The hope is that by the end of Stage 6 I can do chin-ups. I'm pretty close now, so I hope it works!!
I still had the weight area to myself, which is so nice. I didn't make much of any improvements today, though.
rdl/bent over row - 3x4@95#
partial single leg press (subbed due to knee) - 3x8@162# pressed
wide grip lat pulldown - 3x4@92#
back extension - 3x4@35# (bench at 30deg)
YTWL - 3x4@10#ea
Swiss ball crunch - 3x4@35# overhead
reverse crunch - 3x4 (bench at 30deg)
Swiss ball side crunch - 3x4@25#
prone cobra - 3x120sec
intervals - 8x30sec hard/60sec easy on upright stationary bike
Friday, September 11, 2009
Still on track!
I managed to haul myself out of bed for a thirty minute run. Nothing much to mention. It was a good run. I listened to a 157bpm (I think) Podrunner podcast called Native Suns. It's an old favorite. I set my Virtual Partner on the Garmin Forerunner 305 to 30 minutes at 11:10 min/mile and beat him (her? it?) by 109ft. I think the screen said 2.71 miles. I'm always behind for the first several minutes. This is probably because I don't warm up beforehand. I only did a few body weight squats, then I headed out the door.
Thursday, September 10, 2009
Last 5A workout!
Today was a good lift. I even finished the body weight matrix. I did the first part, then drove home and did the second part! The second time looks a lot faster, but I know I wasn't going as low. I think it's better than nothing. My muscles were shot and couldn't do much more than that.
1 arm db snatch - 1@35# & 3@30# then 2x4@35#
db single leg rdl - 3x4@50#ea
bb bent over row - 3x4@95#
single leg press (subbed due to knee) - 162# pressed (125# on stack)
db incline bench press - 2x4@35#ea then 1x4@30#ea
plank - 3x2min
rev woodchop - 3x4@47# pulled (95# on stack)
bwm - 4:05 wait 8:10 then 3:33
One more workout then on to Stage 6!!
1 arm db snatch - 1@35# & 3@30# then 2x4@35#
db single leg rdl - 3x4@50#ea
bb bent over row - 3x4@95#
single leg press (subbed due to knee) - 162# pressed (125# on stack)
db incline bench press - 2x4@35#ea then 1x4@30#ea
plank - 3x2min
rev woodchop - 3x4@47# pulled (95# on stack)
bwm - 4:05 wait 8:10 then 3:33
One more workout then on to Stage 6!!
Wednesday, September 9, 2009
Woa, big dog...
This morning I managed to pull myself out of bed for an interval run. I ran about 2.5 miles in 30 minutes, including warm up and cool down. I warmed up with a jog then did 8 sets of 30 seconds hard, 60 seconds easy.
The only interesting part of the run was the large dog (probably a mastiff or a young great dane, but it was dark and I didn't get that great of a look) that was roaming around the neighborhood, probably depositing equally large "presents" in random yards. Because of the route I took, I crossed him three times! I was worried because some dogs think if you are running you want to play so they run after you. Luckily, this guy just looked at me. I yelled "No!" at him the first time and "Go home!" the second time. He barely looked at me and kept sniffing all the bushes and light posts. I think he's probably a nice dog, but I don't care to come across strange large dogs at 5:30am.
The only interesting part of the run was the large dog (probably a mastiff or a young great dane, but it was dark and I didn't get that great of a look) that was roaming around the neighborhood, probably depositing equally large "presents" in random yards. Because of the route I took, I crossed him three times! I was worried because some dogs think if you are running you want to play so they run after you. Luckily, this guy just looked at me. I yelled "No!" at him the first time and "Go home!" the second time. He barely looked at me and kept sniffing all the bushes and light posts. I think he's probably a nice dog, but I don't care to come across strange large dogs at 5:30am.
Tuesday, September 8, 2009
5B3
I again wasn't too thrilled about getting up to work out today, but after spending a lot of time in the car over the weekend, I really needed to. The workout was rather uneventful, but it felt good. I'm glad there is only one more week of Stage 5. I'm ready for Stage 6. However, there is a heck of a lot of waiting in Stage 6. Geesh!
rdl/bent over row - 3x4@95#
single leg press (subbed due to knee) - 3x8@136# (105# on stack)
wide grip lat pulldown - 3x4@92#
back extension - 1x4@45#&45deg, 2x4@45#&35deg (the 35deg seemed a bit more challenging)
YTWL - 3x4@10#ea
Swiss ball crunch - 3x4@35#
incl rev crunch - 3x4@30deg
side Swiss ball crunch - 3x4@25# (awkward and not very satisfying)
prone cobra - 3x2min (did these after I got home)
did not do intervals, saved for another day!
rdl/bent over row - 3x4@95#
single leg press (subbed due to knee) - 3x8@136# (105# on stack)
wide grip lat pulldown - 3x4@92#
back extension - 1x4@45#&45deg, 2x4@45#&35deg (the 35deg seemed a bit more challenging)
YTWL - 3x4@10#ea
Swiss ball crunch - 3x4@35#
incl rev crunch - 3x4@30deg
side Swiss ball crunch - 3x4@25# (awkward and not very satisfying)
prone cobra - 3x2min (did these after I got home)
did not do intervals, saved for another day!
Wednesday, September 2, 2009
Poor Virtual Partner...
...I seem to beat him or her almost every time!
I felt like I needed a bit of a challenge today since I really didn't feel like running much. So, I set my VP for 30 minutes at 11:20, a pace slightly faster than I've been running lately. I was behind at first, for around half of the run, in fact. Then I kept my pace a little elevated and slowly caught up and overtook VP. I finished the 30 minutes about 95ft in front. I'm glad I got out, of course.
I covered 2.68 miles. I ran without headphones, since my 10k race will not allow headphones. The difficult time will be when I don't wear them for a long run...
It was a nice 48F or 51F depending on the source of information. No wind, which I appreciated.
Bunny count: 5
I felt like I needed a bit of a challenge today since I really didn't feel like running much. So, I set my VP for 30 minutes at 11:20, a pace slightly faster than I've been running lately. I was behind at first, for around half of the run, in fact. Then I kept my pace a little elevated and slowly caught up and overtook VP. I finished the 30 minutes about 95ft in front. I'm glad I got out, of course.
I covered 2.68 miles. I ran without headphones, since my 10k race will not allow headphones. The difficult time will be when I don't wear them for a long run...
It was a nice 48F or 51F depending on the source of information. No wind, which I appreciated.
Bunny count: 5
Tuesday, September 1, 2009
50 pound dumbbells!!!
Today was New Rule of Lifting for Women Stage 5 Workout A3. I made some improvements I thought weren't going to happen. I used 50# dumbbells for the first time!! wow!
I had to cut it slightly short, since I needed to be out of the gym by 6am. So, I only did one of the body matrix sets. Otherwise, I would have been there another 15 minutes! I'm proud of myself for at least doing the first set. I didn't really want to!
Again, I substituted single leg presses for the db single arm overhead squats.
1 arm db snatch - right: 4@35# left: 1@35# then 3@30#, then 2 sets of 4@35# for both hands - seems like warming up helped with my left hand, but it was still very wobbly. I had a few failed attempts. If the db loses momentum, it's over. I definitely cannot slow-lift that much over my head.
db single leg Romanian dl - 2x4@45#ea then 1x4@50#ea (!!!)
bb bentover row - 2x4@90# then 1x4@95#
single leg press - -3x8@136#
db incline bench press - 1x4@30#ea then 1x4@35#ea then 1x4@30#ea - I just couldn't get the dbs in place for the last set using 35#. Happy that I made one set with them, though!
plank - 3x2min
rev woodchop - 3x4@45# pulled (90# on stack) - Man these are hard! I grunt and huff and puff.
BWM - 4:35 (didn't repeat)
They have motion sensor lights in my gym. After a while of not sensing motion, they turn off. It seems like the management changes the setting every now and then. Right now, the cardio area is on motion sense, not the weight area. So, after a while, the cardio area goes dark, which is strange. Today a poor lady was IN the cardio area on an elliptical, which apparently does not produce enough movement, so while she was working out, the lights went out. How annoying! I'm sure she didn't want to get off to jump around and turn the lights back on, so she worked out in the dark. Not complete dark thanks to the weight room, but still!!
I had to cut it slightly short, since I needed to be out of the gym by 6am. So, I only did one of the body matrix sets. Otherwise, I would have been there another 15 minutes! I'm proud of myself for at least doing the first set. I didn't really want to!
Again, I substituted single leg presses for the db single arm overhead squats.
1 arm db snatch - right: 4@35# left: 1@35# then 3@30#, then 2 sets of 4@35# for both hands - seems like warming up helped with my left hand, but it was still very wobbly. I had a few failed attempts. If the db loses momentum, it's over. I definitely cannot slow-lift that much over my head.
db single leg Romanian dl - 2x4@45#ea then 1x4@50#ea (!!!)
bb bentover row - 2x4@90# then 1x4@95#
single leg press - -3x8@136#
db incline bench press - 1x4@30#ea then 1x4@35#ea then 1x4@30#ea - I just couldn't get the dbs in place for the last set using 35#. Happy that I made one set with them, though!
plank - 3x2min
rev woodchop - 3x4@45# pulled (90# on stack) - Man these are hard! I grunt and huff and puff.
BWM - 4:35 (didn't repeat)
They have motion sensor lights in my gym. After a while of not sensing motion, they turn off. It seems like the management changes the setting every now and then. Right now, the cardio area is on motion sense, not the weight area. So, after a while, the cardio area goes dark, which is strange. Today a poor lady was IN the cardio area on an elliptical, which apparently does not produce enough movement, so while she was working out, the lights went out. How annoying! I'm sure she didn't want to get off to jump around and turn the lights back on, so she worked out in the dark. Not complete dark thanks to the weight room, but still!!
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