Monday, February 20, 2012
Exercise Sets Reps Weight
1 walking lunges 1 10 20.0 lb
2 walking lunges 2 10
3 Standing calf raise 3 10 42.0 lb
4 Overhead Press Barbell 3 10 42.0 lb
5 Bent over Barbell row 3 10 42.0 lb
6 leg raises 3 15
7 stiff legged Barbell deadlift 3 10 20.0 lb
8 Bench Press Barbell 3 10 42.0 lb
9 Upright Row Barbell 3 10 42.0 lb
10 Plank, front straight arm 3 2:30 in duration
11 plank, side straight arm 3 1:00 in duration right arm
12 plank, side straight arm 3 1:00 in duration left arm
I had to dump the weights on the 2nd and 3rd set of lunges. Left IT and glute still sore. Also, dropped the front plank to 2:30 so I could make sure to get through all of the repeats.
Overall, a pretty good workout. Worked out fasted, didn't start until 8:30 pm, so going to bed hungry.
Thursday, February 23, 2012
Exercise Sets Reps Weight
1 walking lunges 3 10
2 Standing calf raise 3 10 42.0 lb
3 Overhead Press Barbell 3 10 42.0 lb
4 Bent over Barbell row 3 10 42.0 lb
5 leg raises 3 15
6 stiff legged dumbell deadlift 3 10 20.0 lb
7 Bench Press Barbell 3 10 42.0 lb
8 Upright Row Barbell 3 10 42.0 lb
9 Plank, front straight arm 3 2:30 in duration
10 plank, side straight arm 3 1:00 minutes right arm
11 plank, side straight arm 3 1:00 left arm
planks are getting more difficult. 3rd Strength training workout this new cycle.
Was supposed to be getting some walking/running done during the week too, but I just didn't push it.
Saturday, February 25, 2012
Stephen F. Austin State Park. In a word - Awesome! Wildlife sightings today: barred owl, pileated woodpecker, several pair of cardinals, and LOTS of deer and raccoon tracks in the mud, but no actual sightings.
did some running the first hour... 4.61 miles
second hour mostly walking... 4.15 miles
last 9:35 cool down... .6 miles
average pace 13:51
total distance: 9.35 miles; total time out 2:09:25
ate breakfast by 7 am, started the workout at 10:00, so I would call that fasted. post workout meal was a large hamburger patty, a large sweet potato and a little home made sauerkraut topped with horseradish mustard.
Again, I was supposed to lift weights this evening, but didn't push myself to do it. I am contemplating going out for some more muddy fun at the park tomorrow morning, but I still need to get that weight lifting workout in. Undecided for the moment.
Showing posts with label daily workouts. Show all posts
Showing posts with label daily workouts. Show all posts
Saturday, February 25, 2012
Sunday, February 19, 2012
Workout Notes
The reason I am doing this? To keep me honest. I seriously need to do my strength training 3 times a week. I have, in the recent past, become a slacker. I got through a 50 mile race with little or no training, and scored a 2+ hour pr. That’s not how this ultramarathoning thing is supposed to work. I do know that I don’t have to do a whole lot of long distance training to do them. I really believe that heavy weight lifting, some high intensity sprinting, and some nice slow long walk/jogs will help more than trying to get in 60 – 80 miles a week.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Tuesday, April 26, 2011
My Rant.
a home schooled High School age girl and I work out on the 2 mile asphalt loop at Bear Creek Park in Houston almost every Monday morning. We have always left our water bottles sitting under one of the benches near the tennis courts and no one has ever disturbed them. We are also aware of the men in orange suits who do a very good job of cleaning up the trash that seems to be everywhere on Monday mornings.
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Monday, April 11, 2011
Monday's weight workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
Friday, February 25, 2011
Specific Goals
So, I have been thinking long and hard about what I am trying to accomplish since beginning the Paleo diet. Of course, it is not really a diet unless you define diet as either 1a, 1b, or 1c from the following example. 1d most certainly is not what I am thinking when I say diet. I am eating when I am hungry and not eating when I am not hungry, simply because some silly schedule says it's time to eat.
Definition of DIET
1a : food and drink regularly provided or consumed
b : habitual nourishment
c : the kind and amount of food prescribed for a person or animal for a special reason
d : a regimen of eating and drinking sparingly so as to reduce one's weight
2: something provided or experienced repeatedly
But, to clarify, I did go into this desperate to lose some weight so that I could meet a huge performance goal... talked about that already: Make the US Centurion List. I was not feeling healthy, and I was totally lacking in any confidence in my ability to meet the challenge I had already signed on for.
There has been tons of discussion on Strong is the New Skinny about how the word skinny offends, shocks, startles. I cannot let words of any kind get in the way of my goal which is to get to the body weight my genetic makeup tells me I am supposed to be. Yes, I am weighing myself, because that is one measure of progress. I am also taking measurements... mainly waist and hip. I am also paying attention to how much better my clothes fit. I may never wear a bikini (I am almost 50 and have been moderately obese all my life) but I am fine with that... this is not about how I look, it's about how I feel and meeting that performance goal.
I also understand, as I have stated in the past, that being an endurance athlete does not exactly scream Paleo/Primal... but it is what I do. I also do some lifting, and maybe as I get to the weight my body is supposed to be, I will be able to increase my lifting to help speed up the body fat loss.
Talking about food again... baked pork country style ribs seasoned with garlic, a little cayenne, thyme and rosemary. Side of steamed butternut squash and a veggie salad dressed with high quality olive oil and balsamic vinegar.
My walking workout last night was amazing and spot on! the details:
so... the goal of these slower, steady paced treadmill workouts is to try and get my body to recognize that 13:30 is an ez pace. Start off the first mile for warm up, then increase the speed to 4.4mph or around 13:37 minutes per mile pace and maintain that pace while keeping the hr at around 70% for 4 miles at that speed, then slowly ramp the speed down in the last mile for cool down.
This was a very successful workout. 6 miles - 1:23:29 - overall average pace 13:55 - miles 2 through 5 pace 13:37 - Average HR: 128 / Max HR: 138
Next blog post will certainly contain a progress photo.
Definition of DIET
1a : food and drink regularly provided or consumed
b : habitual nourishment
c : the kind and amount of food prescribed for a person or animal for a special reason
d : a regimen of eating and drinking sparingly so as to reduce one's weight
2: something provided or experienced repeatedly
But, to clarify, I did go into this desperate to lose some weight so that I could meet a huge performance goal... talked about that already: Make the US Centurion List. I was not feeling healthy, and I was totally lacking in any confidence in my ability to meet the challenge I had already signed on for.
There has been tons of discussion on Strong is the New Skinny about how the word skinny offends, shocks, startles. I cannot let words of any kind get in the way of my goal which is to get to the body weight my genetic makeup tells me I am supposed to be. Yes, I am weighing myself, because that is one measure of progress. I am also taking measurements... mainly waist and hip. I am also paying attention to how much better my clothes fit. I may never wear a bikini (I am almost 50 and have been moderately obese all my life) but I am fine with that... this is not about how I look, it's about how I feel and meeting that performance goal.
I also understand, as I have stated in the past, that being an endurance athlete does not exactly scream Paleo/Primal... but it is what I do. I also do some lifting, and maybe as I get to the weight my body is supposed to be, I will be able to increase my lifting to help speed up the body fat loss.
Talking about food again... baked pork country style ribs seasoned with garlic, a little cayenne, thyme and rosemary. Side of steamed butternut squash and a veggie salad dressed with high quality olive oil and balsamic vinegar.
My walking workout last night was amazing and spot on! the details:
so... the goal of these slower, steady paced treadmill workouts is to try and get my body to recognize that 13:30 is an ez pace. Start off the first mile for warm up, then increase the speed to 4.4mph or around 13:37 minutes per mile pace and maintain that pace while keeping the hr at around 70% for 4 miles at that speed, then slowly ramp the speed down in the last mile for cool down.
This was a very successful workout. 6 miles - 1:23:29 - overall average pace 13:55 - miles 2 through 5 pace 13:37 - Average HR: 128 / Max HR: 138
Next blog post will certainly contain a progress photo.
Wednesday, February 23, 2011
Omg, another blog entry!
Just have a few things to share today.
#1 – thanks to Strong is the New Skinny for challenging us to do better!
#2 – I want to share my workouts from Monday and Wednesday… they are on Running Ahead. It’s the website I use to track all my mileage.
#3 – I will be turning 50 on March 11, and I am truly excited about reaching this milestone. I am healthier right now than I have ever been, because I was the FAT KID all my life.
#4 – thanks to Ruth for needing a training partner on Mondays! She and I are going to make a great team. She is faster than I am, and I have more long distance endurance. So, she will help me become faster and more efficient, and I will help her increase her endurance!
I also like to talk about my meals… This morning, I had a couple pieces of bacon and one egg. I was not really hungry, but hubby cooked breakfast, so I ate a little.
Lunch: some celery sticks with cashew butter, radishes and heirloom tomatoes with olive oil vinaigrette (still not very hungry).
Dinner tonight after my treadmill hill workout: 2 small flounder filets cooked in a mix of olive and coconut oils, a small sweet potato (increasing carb intake with mileage increases) and a huge serving of mixed veggies (broccoli, brussel sprouts, cauliflower, carrots, asparagus, squash and onions) with garlic and olive oil.
Feeling great, off to clean up the dishes then in the shower and to bed early! Sleep is awesome!
Thanks, Jerry!
Maryann
#1 – thanks to Strong is the New Skinny for challenging us to do better!
#2 – I want to share my workouts from Monday and Wednesday… they are on Running Ahead. It’s the website I use to track all my mileage.
#3 – I will be turning 50 on March 11, and I am truly excited about reaching this milestone. I am healthier right now than I have ever been, because I was the FAT KID all my life.
#4 – thanks to Ruth for needing a training partner on Mondays! She and I are going to make a great team. She is faster than I am, and I have more long distance endurance. So, she will help me become faster and more efficient, and I will help her increase her endurance!
I also like to talk about my meals… This morning, I had a couple pieces of bacon and one egg. I was not really hungry, but hubby cooked breakfast, so I ate a little.
Lunch: some celery sticks with cashew butter, radishes and heirloom tomatoes with olive oil vinaigrette (still not very hungry).
Dinner tonight after my treadmill hill workout: 2 small flounder filets cooked in a mix of olive and coconut oils, a small sweet potato (increasing carb intake with mileage increases) and a huge serving of mixed veggies (broccoli, brussel sprouts, cauliflower, carrots, asparagus, squash and onions) with garlic and olive oil.
Feeling great, off to clean up the dishes then in the shower and to bed early! Sleep is awesome!
Thanks, Jerry!
Maryann
Monday, March 1, 2010
workouts
Sunday, Feb 28
4.1 miles; 1:05:55.53; HR: Avg 150 / Max: 173
decided to take it easy starting back into these track workouts, and good thing I didn't plan to push it too hard. my right knee is still talking to me. So, I stretched really well after 2 miles total and then again at the end, and everything seems ok. It is going to take a lot of patience for me to regain the strength I have lost in the last month of recovery.
Racewalk most of mile 1 followed by:
Bleachers (run up, walk down) 14
2 x 100 meter run sprints
100 meter each: side step R; side step L; crossover R; crossover L; quick steps, run backwards.
I walked all the curves between the drills and enough to cool down completely.
hmmm I think I remember someone telling me it wasn't a great idea to drink several cups of strong coffee right before a track workout... I MUST keep that in mind...
Monday, March 1
started out slow as planned. stretched at 2 miles. got into a pretty good rythm at 4 miles, then fartleked around for the next 5 miles... I was at the little league park where part of the path is paved and part is crushed iron ore. I racewalked pretty fast on the paved sections and either fitness walked or slow racewalked on the gravel sections. At mile 9, there came a Texas downpour so I walked the mile home, left my electronic gadgets and walked the 1 mile pre-measured path to the track and back to finish my the distance.
My kid called me when it started pouring and asked me if I wanted a ride. I said, no... what if this was a race? He just told me I am crazy (a well established fact).
12.11 miles; 2:51:45.5; 14:11 average pace
Heart Rate: Average: 137 / Max: 178
4.1 miles; 1:05:55.53; HR: Avg 150 / Max: 173
decided to take it easy starting back into these track workouts, and good thing I didn't plan to push it too hard. my right knee is still talking to me. So, I stretched really well after 2 miles total and then again at the end, and everything seems ok. It is going to take a lot of patience for me to regain the strength I have lost in the last month of recovery.
Racewalk most of mile 1 followed by:
Bleachers (run up, walk down) 14
2 x 100 meter run sprints
100 meter each: side step R; side step L; crossover R; crossover L; quick steps, run backwards.
I walked all the curves between the drills and enough to cool down completely.
hmmm I think I remember someone telling me it wasn't a great idea to drink several cups of strong coffee right before a track workout... I MUST keep that in mind...
Monday, March 1
started out slow as planned. stretched at 2 miles. got into a pretty good rythm at 4 miles, then fartleked around for the next 5 miles... I was at the little league park where part of the path is paved and part is crushed iron ore. I racewalked pretty fast on the paved sections and either fitness walked or slow racewalked on the gravel sections. At mile 9, there came a Texas downpour so I walked the mile home, left my electronic gadgets and walked the 1 mile pre-measured path to the track and back to finish my the distance.
My kid called me when it started pouring and asked me if I wanted a ride. I said, no... what if this was a race? He just told me I am crazy (a well established fact).
12.11 miles; 2:51:45.5; 14:11 average pace
Heart Rate: Average: 137 / Max: 178
Monday, February 22, 2010
Monday, Feb 22
YES!!! I was wondering if I would be able to walk the whole 10 miles I had planned for today. I stuck with the plan and set out to walk the whole 10 miles very slowly, keeping my HR below 70% of max for the whole walk. I was not concerned with speed except for mile #8. A lovely younger woman ran toward me on the path and as I greeted her, she appeared to give me a condescending glance as if to say: "Why are you greeting me, a runner, when you are a mere walker?".
Some day I will learn to just look the other way and stick with my plan, but today was not the day. Earlier today I had almost gotten into a car accident with some dolt who insisted on turning left from the lane that clearly had an arrow pointing straight ahead, so I was not going to let this runner girl think I was a simple fitness walker, no, not me. So, I kicked it into slow racewalking gear and did that mile in 13:27. Then I thought better and slowed back down to the stroll I was doing earlier.
Anyway, I wonder if "runner girl" has ever run a marathon, or 50k, or 50 miles, or 72.22 miles. If she has, well, more power to her. But to hazard a guess, I'll bet she runs a measly 3 or 4 miles a day to stay in shape, cause if she was an ULTRA runner, she probably would have greeted me just like any other person she saw on the path. So, I am thinking of getting one of those pink shirts that say "26.2 is for sissies" or one of those other shirts I saw that says "Harden the Fuck Up". My point is, I greet everyone I meet on the paths equally... whether they are a 3 mile a day walker, runner, or run 100's or Badwater. We all have our reasons to do what we do, and thank goodness we have our @$$e$ off the couch!
Anyhow... 10.14 miles; 14:49 average pace; 68% average HR.
Some day I will learn to just look the other way and stick with my plan, but today was not the day. Earlier today I had almost gotten into a car accident with some dolt who insisted on turning left from the lane that clearly had an arrow pointing straight ahead, so I was not going to let this runner girl think I was a simple fitness walker, no, not me. So, I kicked it into slow racewalking gear and did that mile in 13:27. Then I thought better and slowed back down to the stroll I was doing earlier.
Anyway, I wonder if "runner girl" has ever run a marathon, or 50k, or 50 miles, or 72.22 miles. If she has, well, more power to her. But to hazard a guess, I'll bet she runs a measly 3 or 4 miles a day to stay in shape, cause if she was an ULTRA runner, she probably would have greeted me just like any other person she saw on the path. So, I am thinking of getting one of those pink shirts that say "26.2 is for sissies" or one of those other shirts I saw that says "Harden the Fuck Up". My point is, I greet everyone I meet on the paths equally... whether they are a 3 mile a day walker, runner, or run 100's or Badwater. We all have our reasons to do what we do, and thank goodness we have our @$$e$ off the couch!
Anyhow... 10.14 miles; 14:49 average pace; 68% average HR.
Thursday, August 20, 2009
August 20, 2009
So, I ended yet another walk at the cemetery, wishing I could just check in. It's kind of funny that these crummy feeling walks always seem to near their end as I am walking through the cemetery.
I just came in from what I thought was a waste of time 6 miles. It was 99 when I walked out the door. My HR seemed high from the start, so I thought I slowed down. But every time I looked at my HR, it was still high. I felt like my legs were dead. Turns out the pace was not so bad; and the walk ended up being more like tempo than LSD, so a 4 mile tempo walk with an extra mile for warm up and an extra mile for cool down for a total of 6 miles in 1:23:51. I was under the impression that the walk was a lot slower than it ended up being and I am sure the 99 degree temp had something to do with that! I had to stop once and soak my cap to cool off a little.
I also need to remind myself that the workouts I do during the couple of weeks post marathon will be kind of tough. I need to be taking it easy, and it is difficult for me to do that.
I just came in from what I thought was a waste of time 6 miles. It was 99 when I walked out the door. My HR seemed high from the start, so I thought I slowed down. But every time I looked at my HR, it was still high. I felt like my legs were dead. Turns out the pace was not so bad; and the walk ended up being more like tempo than LSD, so a 4 mile tempo walk with an extra mile for warm up and an extra mile for cool down for a total of 6 miles in 1:23:51. I was under the impression that the walk was a lot slower than it ended up being and I am sure the 99 degree temp had something to do with that! I had to stop once and soak my cap to cool off a little.
I also need to remind myself that the workouts I do during the couple of weeks post marathon will be kind of tough. I need to be taking it easy, and it is difficult for me to do that.
Wednesday, August 19, 2009
back to the grind
So, I was able to get in several miles of active recovery walking in Las Vegas before coming home to go immediately back to work. I had one rest day in my office, then had to work several days in a row at the mattress store. I don't know if I can count these days as miles walked, but they are certainly ACTIVE recovery with some strength training thrown in. Sunday, I stayed at home, did some laundry and nothing else.
Monday, back to work at the mattress store. Since I like to work out in the evening, I was hoping to get off of work at 5 so I could get home in time to ride my bike for a little while, then do a strength training workout. No such luck. I was finally on my way home at around 7pm.
5pm rolls around on Tuesday and the boss wants to take care of some business late in the day. When I called him back with the info he requested, he offers to call me right back and I tell him, NO, just hang up, then don't answer when I call you back, I will leave the info you requested in a voice message because I am leaving work at 5 today, no ifs ands or butts about it. So, he got his pen and wrote down the info right then.
When I got home, I was still a little irritated, so I went rushing to change into workout clothes in a big hurry. I really felt that if I didn't get a walk done, it was all over but the getting fat again. I had not done a timed walk since the marathon, and I was disappointed in that finish time. So, I set the Garmin and took off down the street, fast. The route I took is exactly a mile from the track and I made it there in 12:33! That was a great warm-up, so I stopped the timer and stretched everything and did some of the flexibility drills. Then I got on the track and accelerated for a mile and a half. My last lap was at an 11:30 pace. It was so hot and humid that it took an entire 30 minutes for me to stop sweating after I got home...
I thought I had lost something out there in the desert near area 51, but I found it at the track. Thank goodness. I know it will take some time to get the pace down where I would like it to be... somewhere in the neighborhood of 10 minute miles, and I may NEVER get there, but I will have fun trying.
My next BIG thing on the schedule is Dave's World Class Racewalking Clinic in Dallas October 9-11. I screwed up my first chance to really learn something from Dave in Mesa last January by walking a marathon the same weekend as the clinic. Well, I don't have anything on the schedule with the exception of a 10k fun walk in Houston on September 6. And, the Dallas weekend will be devoted exclusively to the clinic. It will be nice to see my two Dallas friends and one from Arkansas who will all be attending the clinic as well.
50k in November, marathon in January, 100 miles in February.
Monday, back to work at the mattress store. Since I like to work out in the evening, I was hoping to get off of work at 5 so I could get home in time to ride my bike for a little while, then do a strength training workout. No such luck. I was finally on my way home at around 7pm.
5pm rolls around on Tuesday and the boss wants to take care of some business late in the day. When I called him back with the info he requested, he offers to call me right back and I tell him, NO, just hang up, then don't answer when I call you back, I will leave the info you requested in a voice message because I am leaving work at 5 today, no ifs ands or butts about it. So, he got his pen and wrote down the info right then.
When I got home, I was still a little irritated, so I went rushing to change into workout clothes in a big hurry. I really felt that if I didn't get a walk done, it was all over but the getting fat again. I had not done a timed walk since the marathon, and I was disappointed in that finish time. So, I set the Garmin and took off down the street, fast. The route I took is exactly a mile from the track and I made it there in 12:33! That was a great warm-up, so I stopped the timer and stretched everything and did some of the flexibility drills. Then I got on the track and accelerated for a mile and a half. My last lap was at an 11:30 pace. It was so hot and humid that it took an entire 30 minutes for me to stop sweating after I got home...
I thought I had lost something out there in the desert near area 51, but I found it at the track. Thank goodness. I know it will take some time to get the pace down where I would like it to be... somewhere in the neighborhood of 10 minute miles, and I may NEVER get there, but I will have fun trying.
My next BIG thing on the schedule is Dave's World Class Racewalking Clinic in Dallas October 9-11. I screwed up my first chance to really learn something from Dave in Mesa last January by walking a marathon the same weekend as the clinic. Well, I don't have anything on the schedule with the exception of a 10k fun walk in Houston on September 6. And, the Dallas weekend will be devoted exclusively to the clinic. It will be nice to see my two Dallas friends and one from Arkansas who will all be attending the clinic as well.
50k in November, marathon in January, 100 miles in February.
Thursday, August 6, 2009
workouts July 25 - August 1
Saturday, July 25
20 miles in the bag for me today. The first 16 went well even though I was completely soaked through (sweat) by mile 6 due to the humidity... When the Garmin let me know I was at mile 19... I was walking through the cemetery... I was so crapped out, that I felt like staying a while, you know lying down on one of the graves that had a pleasant looking carpet of pine needles on top of it. I just love to complain about how HOT it is here... 5:30 am - real temp was 74; humidity 92%; heat index 84, 10:30 am at finish: real temp 87; humidity 75%, forecast said heat index was 106??? also, my average pace through the first 16 miles was 14:10mpm, I am almost ashamed to say how slow the last 4 miles were... averaged 16:38. that is just awful for me, but I was still moving forward, so it's all good.
Eating some watermelon and canteloupe, then off to stretch and shower and drive an hour each way to pick up a friend at the airport. Think I will treat myself to a Starbucks on the way. A doubleshot over ice with 5 shots espresso, a little half and half and a couple of pumps of simple syrup. Yum!
Monday, July 27
Monday evening workout done! One hour bicycle ride followed by upper body and core strength routine and stretching. Did not work the legs tonight because that pesky left calf, (shin splint?) is acting up again after the bicycle ride.
HMMM I have been thinking that maybe the last month of a marathon training schedule is not the best time to add new stuff to the routine. But, now that I am 5 weeks into the new routine, starting the 6th week, I don't plan to back off now. I will just adjust the intensity down a little.
Tuesday, July 28
I ended up having to drive to Rosenberg again. I thought I would make it home before 7:30, but it just was not happening. So, dinner, shower, to bed early, walk tomorrow, cycling and weight training Thursday, walk Friday and Saturday again.
Wednesday, July 29
Went to the track, warmed up a little over a mile, stretched, did my drills, and walked as close as I could to a couple of 1 mile repeats. They were actually a little longer than a mile because I started in lane 8 at the track and finished the repeats in lane 5, then walked a cool down lap in lane 4 in between the 2 repeats, followed by 2 cool down laps and lots more stretching. The focus of this whole workout was trying my best to keep the knees straight and legal and on lengthening my stride to the rear. I know I had a few moments when everything felt as it should.
The track is just so packed with people it is nearly impossible to do any speed work.
Thursday, July 30
I wanted to let you all know that I missed my second round of strength training this week. I had a really hectic day at work. Had to work out of town after putting out a bunch of fires at my office... arrived at the mattress store late, received a furniture delivery, then spent the whole afternoon moving mattresses around so that customers could try them out.
On the upside, I made several sales. Selling mattresses is like a low intensity cardio workout with a lot of strength moves thrown in. Upper body and core definitely got a workout!
Friday, July 31
Decided I need a rest day before the weekend.
Saturday, August 1
The last long distance walk pre-marathon. Walked 8 miles this morning. the first and last mile were 13:56 and 13:40, I tried to racewalk the 6 in the middle and the average pace for those 6 miles was 12:40... still not getting that HR high enough. My average HR for the 6 faster miles was only 77%. Now that I have stretched and showered and facebooked. Off to reclaim my title as the mattress chick.
AKA mattress sales person, not what you were thinking...
Sunday, August 2
So, I am kind of a scatterbrain... I finally found my spibelt... I have been looking for it since last weekend.
Didn't get a walk in today because I spent the day with my mom. We did a lot of shopping, then I figured out how to hook up here DVD player so she can watch some of her movie collection.
20 miles in the bag for me today. The first 16 went well even though I was completely soaked through (sweat) by mile 6 due to the humidity... When the Garmin let me know I was at mile 19... I was walking through the cemetery... I was so crapped out, that I felt like staying a while, you know lying down on one of the graves that had a pleasant looking carpet of pine needles on top of it. I just love to complain about how HOT it is here... 5:30 am - real temp was 74; humidity 92%; heat index 84, 10:30 am at finish: real temp 87; humidity 75%, forecast said heat index was 106??? also, my average pace through the first 16 miles was 14:10mpm, I am almost ashamed to say how slow the last 4 miles were... averaged 16:38. that is just awful for me, but I was still moving forward, so it's all good.
Eating some watermelon and canteloupe, then off to stretch and shower and drive an hour each way to pick up a friend at the airport. Think I will treat myself to a Starbucks on the way. A doubleshot over ice with 5 shots espresso, a little half and half and a couple of pumps of simple syrup. Yum!
Monday, July 27
Monday evening workout done! One hour bicycle ride followed by upper body and core strength routine and stretching. Did not work the legs tonight because that pesky left calf, (shin splint?) is acting up again after the bicycle ride.
HMMM I have been thinking that maybe the last month of a marathon training schedule is not the best time to add new stuff to the routine. But, now that I am 5 weeks into the new routine, starting the 6th week, I don't plan to back off now. I will just adjust the intensity down a little.
Tuesday, July 28
I ended up having to drive to Rosenberg again. I thought I would make it home before 7:30, but it just was not happening. So, dinner, shower, to bed early, walk tomorrow, cycling and weight training Thursday, walk Friday and Saturday again.
Wednesday, July 29
Went to the track, warmed up a little over a mile, stretched, did my drills, and walked as close as I could to a couple of 1 mile repeats. They were actually a little longer than a mile because I started in lane 8 at the track and finished the repeats in lane 5, then walked a cool down lap in lane 4 in between the 2 repeats, followed by 2 cool down laps and lots more stretching. The focus of this whole workout was trying my best to keep the knees straight and legal and on lengthening my stride to the rear. I know I had a few moments when everything felt as it should.
The track is just so packed with people it is nearly impossible to do any speed work.
Thursday, July 30
I wanted to let you all know that I missed my second round of strength training this week. I had a really hectic day at work. Had to work out of town after putting out a bunch of fires at my office... arrived at the mattress store late, received a furniture delivery, then spent the whole afternoon moving mattresses around so that customers could try them out.
On the upside, I made several sales. Selling mattresses is like a low intensity cardio workout with a lot of strength moves thrown in. Upper body and core definitely got a workout!
Friday, July 31
Decided I need a rest day before the weekend.
Saturday, August 1
The last long distance walk pre-marathon. Walked 8 miles this morning. the first and last mile were 13:56 and 13:40, I tried to racewalk the 6 in the middle and the average pace for those 6 miles was 12:40... still not getting that HR high enough. My average HR for the 6 faster miles was only 77%. Now that I have stretched and showered and facebooked. Off to reclaim my title as the mattress chick.
AKA mattress sales person, not what you were thinking...
Sunday, August 2
So, I am kind of a scatterbrain... I finally found my spibelt... I have been looking for it since last weekend.
Didn't get a walk in today because I spent the day with my mom. We did a lot of shopping, then I figured out how to hook up here DVD player so she can watch some of her movie collection.
Wednesday, July 22, 2009
Again, more workouts, or not.
I didn't walk Sunday afternoon like I thought I would. I guess I will call it the weekend off in what is starting to look like a 4 week cycle. 3 weeks hard workouts, then a weekend off. I saw an ultra racing training schedule (I don't remember where) that suggested such a training schedule and it seems to work for me.
Monday, July 20:
I am back on the bicycle! Yes! I rode for an hour, then came home and did two sets, 15 reps, of 12 strength exercises for upper/lower body and core.
the workout looks like this: upper body: shoulder press; tricep extensions, curls, pushups; 90 second rest; core: crunches, plank, oblique crunches, crunches on ball; 90 second rest; lower body: wall squat with ball, lying abduction, single leg squats with chair, lying adduction; 90 second rest then repeat the whole sequence. I change exercises with every workout so that all muscles get the same attention.
Stretched everything when I was done. Now I am having my favorite post workout snack: partially thawed frozen strawberries topped with yogurt and free cool whip. I was so far out of whack with my eating program this weekend that most of what I ate today was fruit and vegetables.
Tuesday, July 21:
I went to the track fully intending to do a ladder workout. The gates were locked and the track was closed due to pesticide spraying. So, that made me almost as angry as having to fight the children for 1 lane of the track while their parents stroll along talking on their cell phones.
Instead, I fartleked around for 6 miles. The average pace through the first 4 miles was 12:18 with an average HR of 78% (I believe that means I could have gone faster), then a mile at marathon pace 13:08, then one slow mile for cool down.
Monday, July 20:
I am back on the bicycle! Yes! I rode for an hour, then came home and did two sets, 15 reps, of 12 strength exercises for upper/lower body and core.
the workout looks like this: upper body: shoulder press; tricep extensions, curls, pushups; 90 second rest; core: crunches, plank, oblique crunches, crunches on ball; 90 second rest; lower body: wall squat with ball, lying abduction, single leg squats with chair, lying adduction; 90 second rest then repeat the whole sequence. I change exercises with every workout so that all muscles get the same attention.
Stretched everything when I was done. Now I am having my favorite post workout snack: partially thawed frozen strawberries topped with yogurt and free cool whip. I was so far out of whack with my eating program this weekend that most of what I ate today was fruit and vegetables.
Tuesday, July 21:
I went to the track fully intending to do a ladder workout. The gates were locked and the track was closed due to pesticide spraying. So, that made me almost as angry as having to fight the children for 1 lane of the track while their parents stroll along talking on their cell phones.
Instead, I fartleked around for 6 miles. The average pace through the first 4 miles was 12:18 with an average HR of 78% (I believe that means I could have gone faster), then a mile at marathon pace 13:08, then one slow mile for cool down.
Thursday, July 9, 2009
more workouts... the purpose of the blog.
July 8, 2009
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
Tuesday, July 7, 2009
Tuesday, July 7
I just got in from my interval workout. It went pretty well even with all the ducking and dodging I had to do on the track. I'll bet there were 50 people out there and 99% of them had no idea what to do when they saw me. I had to ask folks to let me have lane one over and over and etc.
The plan was to do 8 repeats of: 400meter x 2 minute recovery. My HR was not coming down enough in 2 minutes so I adjusted to 8 repeats of 400meter x 400 meter recovery, preceded by 1 mile warm-up, stretching and flexibility drills and followed by 1.25 miles cool down and more stretching. All the speed intervals were under 3 minutes with an average pace of 11:30. The recovery portions were very slow with an average pace of 14:37 for recovery.
The total workout was 6.17 miles average HR 80%; max HR 93%.
Who said these clothes were quick drying and moisture wicking??? The sweat was running down my legs when I got home. I had to towel off before I could even stretch!
The plan was to do 8 repeats of: 400meter x 2 minute recovery. My HR was not coming down enough in 2 minutes so I adjusted to 8 repeats of 400meter x 400 meter recovery, preceded by 1 mile warm-up, stretching and flexibility drills and followed by 1.25 miles cool down and more stretching. All the speed intervals were under 3 minutes with an average pace of 11:30. The recovery portions were very slow with an average pace of 14:37 for recovery.
The total workout was 6.17 miles average HR 80%; max HR 93%.
Who said these clothes were quick drying and moisture wicking??? The sweat was running down my legs when I got home. I had to towel off before I could even stretch!
Thursday, April 9, 2009
Daily Workouts
Just want to start posting my walking workouts to the blog again.
Tuesday, April 7:
I had a great walk this evening after a very stress filled day. The stretching after warmup was some of the best stretching I have been able to do in a while. I almost could touch my nose to my knee again. 6.14 miles of fartleking around at the track in 1:19:23. I kind of did 400m intervals with 400 meter rests for about 4.3 miles... Average overall pace was 12:55, including warm up and cool down. Average HR was 72%, I got it up to 85% at the end of one of the 400's. Then I went home and stretched again.
Wednesday, April 8:
I planned to do the new yoga DVD I bought today, but the recommend you watch it through before you attempt the workout, so... I watched it while I cooked dinner and cleaned up the kitchen... that took too long and I didn't get to do the workout.
Thursday, April 9:
It was a really good 8.02 mile accelleration walk... total time 1:46:22. The progression of the mile pace was great!
Mile 1 - 13:51;
Mile 2 - 13:24;
Mile 3 - 13:10;
Mile 4 - 13:01;
Mile 5 - 13:00;
Mile 6 - 12:42;
Mile 7 - 12:05.
The last 1.02 mile was slow for cool down 15:05.
I drank a carnation instant breakfast made with skim milk and some added whey protein immediately after the walk, then at about 40 minutes post workout, I stretched very well. Things that were tight seem to be loosening up a little. Seems like the hilly walks are helping.
Tuesday, April 7:
I had a great walk this evening after a very stress filled day. The stretching after warmup was some of the best stretching I have been able to do in a while. I almost could touch my nose to my knee again. 6.14 miles of fartleking around at the track in 1:19:23. I kind of did 400m intervals with 400 meter rests for about 4.3 miles... Average overall pace was 12:55, including warm up and cool down. Average HR was 72%, I got it up to 85% at the end of one of the 400's. Then I went home and stretched again.
Wednesday, April 8:
I planned to do the new yoga DVD I bought today, but the recommend you watch it through before you attempt the workout, so... I watched it while I cooked dinner and cleaned up the kitchen... that took too long and I didn't get to do the workout.
Thursday, April 9:
It was a really good 8.02 mile accelleration walk... total time 1:46:22. The progression of the mile pace was great!
Mile 1 - 13:51;
Mile 2 - 13:24;
Mile 3 - 13:10;
Mile 4 - 13:01;
Mile 5 - 13:00;
Mile 6 - 12:42;
Mile 7 - 12:05.
The last 1.02 mile was slow for cool down 15:05.
I drank a carnation instant breakfast made with skim milk and some added whey protein immediately after the walk, then at about 40 minutes post workout, I stretched very well. Things that were tight seem to be loosening up a little. Seems like the hilly walks are helping.
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