Nearing the end of stage 1

This morning, I ran a mile. A bit faster this time with a few speed intervals. I think I'll try upping the intervals next time.

After the run, I did 1A7, which is the second to last time to do this A workout. I'm thinking I might repeat stage 1 a couple more times, since I had so much off time. I peeked ahead and things don't get any easier! That's just fine, though! If I'm going to ever achieve a chin-up, I need to have my butt kicked!

Today, I really tried hard to get full motion on the squat. The weird thing is I can't seem to squat with any extra weight and stop right when my legs are parallel or a little below. So, I went all the way down to where my thighs and calves are in contact. This week I was a bit obsessed about improving my squats, so I read up on them on the internet. One person mentioned that kids do them all the time. So, I observed my kids, and it is so true. They squat all the way down for lengths of time and also stand up without a problem. Doing these full squats was difficult. I did manage to complete the sets, but I needed to pause some between some of the reps because I got a little light headed. I could really feel it in my hips afterward. I understand why many experts think the squat is the ultimate lift. I think it uses just about every muscle. One thing I noticed myself sometimes doing was extending my legs faster than my back when standing up. Not a good idea. With more weight on the bar than I currently have, that could spell back injury.

For the push-ups, I noticed that my elbows move out rather than stay close to my body. I tried on my 2nd or 3rd set to correct this, but was too weak to do that. I guess I need more work on that. I'm not really sure how close to the body the elbows really need to be.

The jump up to 15 prone jackknives per set was tough. I barely finished the last one of the last set.

I finished off with a good stretch. I feel really good today.

Rise and shine

Yesterday I went to yoga again. It's amazing how good of a stretch I get there. Some of the postures really require a lot of muscle strength, too.

This morning, I managed to talk myself out of talking myself out of working out. I got there early and again there were people there. Two already when I got there and there were four when I left. I ran a measly mile on the treadmill. It was still below freezing this morning, so I'm still not up to running outside yet. I'd be looking at some big problems with asthma at those temps. I could tell the mile went easier than the one last Friday. I'll work on getting up speed on that one mile. However, I already hit in the 180's bpm during the run, so I have to take it carefully. It would be cool if I could get that mile down under 10 minutes. It would make it easier to break the 30 minute 5k mark this spring.

I completed 1B6 out of NRoLfW this morning. I did end up sore after Friday's 1A6 workout and I'm feeling my lunges already. Deadlifts were on the menu today. I think I need to do more of a squat to grasp the bar. I felt like I was doing more of a straight legged deadlift. But, I guess I'll have to pay attention to the mirrors to make sure.

After the weights, I did the stretch trainer. I used the yoga breathing and got a much better stretch.

All in all, I was done in about an hour. Not bad. I had thought the 3-set portion of NRoLfW would take too long, but it seems like it will be ok. Of course, I know the exercises better now, so maybe I stay on task better. I'm pretty good about keeping the 60 second rest between sets. Although, on lunges, I take a short break in the middle.

Started a lifting program, sore knee

Now, in addition to running, I'll be doing a lifting program from the book New Rules of Lifting for Women. I did the first workout today. I messed it up a little bit by not alternating one of the sets. I also didn't use as heavy of weights for the squats as I could have. But, it was a new exercise, so I do still need to get used to it. The 30 degree pushups where hard. I had to decrease the reps. My gym didn't have a good step for the step ups and my hands could barely hold the 25# dumbbells through 30 total reps. Afterwards, I didn't feel like I worked that hard, but I will build up over time. It's a six month program, so I will be at it for a while!

Before the weights, I did an interval session on the treadmill. This was the first time I had really done such a thing. I walked a bit then did (approximately) 1 minutes at 6.5mpg alternating with 2 minutes 5-5.5mph all with a 1% incline. The 6.5mph felt like an end sprint to me. However the 5.5mph seemed a lot slower after doing the 6.5mph. I did this for almost 15 minutes and ran 1.3 miles. Not a long distance, but I do see how doing intervals once a week or so can improve your speed.

After the weights, I stretched using the Precor stretch trainer.

For the past few days, I could feel a mild soreness around my knee. I didn't feel it when walking normally, but any slight turn or twist and I could feel it. After my workout today, it's definitely more sore. I'm not sure why. I haven't been running much this past week. I don't know that I did any one thing to make this hurt. It's a mystery! I have it wrapped and I think I'll put a hot pack on it for a while.

I couldn't find my heart rate monitor or my headphones today. Luckily, I didn't need them as much. Of course, after my workout I found them right away, very near to where I was looking. argh.

Maybe I need to drink more water

I ran at the gym today. It was a struggle this time to make it to 30 minutes. I wanted to quit, but I didn't. I think it was mostly because I was a bit dehydrated. I hadn't had much water today. It didn't help that the programs on TV were not very interesting. My left foot seemed a bit tight during the run. I guess I should try to stretch that a bit.

After the run, I got a good stretch in and then lifted weights.

OMG - I ran for an hour!!

Since it's starting to snow here, I had my first run using my new fitness club membership. I picked one of the treadmills, the one near the fan. At first it was cold, but I was really glad later on that I had the breeze! After walking for 0.2 miles, I upped the speed to 5.0 miles/hr with 1% incline. The machine picked up my HRM right away and it worked the whole time. I appreciate that. Over the run, I changed the speed up and down between 4.5 and 5.2 miles/hr. As I got close to 3 miles, I felt like quitting, but then I figured I should at least do 3.1 miles (5k), but when I got there, I realized I felt great and decided to keep running. Plus the guy running on the treadmill to my side quit right about then and I didn't want to seem like I was quitting because he was. (I'm silly, ok?) So, I kept running. I had Comedy Central on and some good shows were on. Before I knew it, I had run for 51 minutes. I figured, I was so close to running for an hour, why not keep going? I guess the treadmill is set to only work for an hour, so at about 56 minutes, I had to make it keep going. I made it to an hour!! It probably wasn't a good idea, but it's done. I'll give myself the proper rest, I swear. In that hour, I ran 4.75 miles! That's the farthest I've ever run. Sure, that's not fast, but for me it's far! I kept my heart rate between 172 and 175 for most of it.

Afterwards, I had a good stretch. They had a stretching machine. It was pretty good, especially for back stretches. I think I know now what I was doing wrong for the leg stretches. I'll have to correct it next time.

No bunnies today ;)