Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

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.

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!

Sunday, January 4, 2009

Long Distance Walk, January 4

I got up at 6 am and drank a glass of water, and then I ate my Kashi Oatmeal, with an added tablespoon of natural peanut butter and ½ cup of skim milk and took my morning dose of vitamins. When I left the house for my 20 mile LSD at 7:30 am, it was really warm and humid, and a layer of fog was hanging just above ground level.

I started out slow enough to warm up and was hoping for an average pace faster than 14 mpm. Soon I settled into a rhythm and was feeling pretty good in spite of my recent bout with sciatica. I knew there was a cold front coming, and I didn’t want to get caught in any severe thunderstorms that sometimes precede cold fronts in southeast Texas. I called my mom when I had passed my house at about 10.5 miles. I could see the dark clouds nearby and wanted to know if there were any storms. My mom said it was just drizzling a little and didn’t look like it would get any worse. She also said that when the front passed her, the temperature dropped about 20 degrees all at once. Just after she uttered that sentence, the wind changed direction and oh my goodness, the temperature went from 70 to 50 with at least 20mph gusts!

I was pretty sweaty from the humidity, and I was wearing shorts and a short sleeve t shirt. I wasn’t going to turn back toward home to get a jacket or gloves, because I would probably just stayed there instead of walking as far as I could under the circumstances. So, I just kept walking in the direction I was heading. It was really cold and I just happened to have a bandana with me. I took turns wrapping the bandana around my hands, when the exposed fingers started to stiffen; I switched the bandana to the other hand. That seemed to help.

The real problem is that I started to speed up because I was cold. Remember, my sciatica is acting up. I was still doing pretty well and took my chocolate GU at mile 16, like I usually do on a 20 mile walk. My right leg started to hurt at that point. I am a very determined person, so I tried to finish the 20 miles… You know: no pain, no gain? Then I thought to myself… you dumb @$$! You have a marathon in 4 weeks and a 50 mile trail race 1 week after the marathon. GO HOME AND STRETCH. So here I am at home, with warm dry clothes on and getting ready to stretch.

The workout was a total of 18.2 miles with an average pace of 13:37 mpm. I will call that a good workout and move on to the next one!

Thursday, December 25, 2008

December 25 – workout

I slept in a little this morning because it was a holiday. I invited a couple of friends over for coffee, which we enjoyed immensely. I really love coffee and I bought this blend at the Sunmart 50k/50m race expo. It is called Ultra Q50 Coffee, Endurance, Medium Roast, Whole bean, 100% Nicaraguan Gavilan coffee. What a fantastic tasting smooth cup! Email info@q50races.com or call 520.820.0598 for ordering information. I never buy coffee at the grocery store. I took a chance on this particular coffee without tasting it because the ladies reassured me it had just been roasted and packaged 3 days prior. I am telling you, they didn’t steer me wrong!

I decided to have a little lunch, and then go out for my 8 miles. I didn’t expect to encounter too much traffic, and I wasn’t disappointed. The first 7 miles, my average pace was 12:43mpm, then the last of 8 miles was 13:30mpm for cool down. I’ll stretch really well after I cool down a little more.