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Today I ran.. Outside in the glorious morning sunshine. I probably looked like a cross between a handicapped person and someone who was having some type of mental breakdown.

45 minutes of walk, run, walk, run, walk, run, walk. It was hard, but easy at the same time. It hurt, but it felt good too. I never once used my inhaler and whereas previously I have been self-concious about being seen running in broad daylight (i.e. not under cover of darkness or on a treadmill), today: I just didn’t give a damn.

But today: I ran.

Turned out to be a rest day which isn’t so bad. My eating is wayyyyy off the mark with all the holiday partying going on. I made it down to my parent’s house tonight and I’m happy to be here. I am going to be realistic in that Pescatarianism isn’t going to happen this week while I’m here so that will be my New Year’s resolution ūüėČ

My goals for the week:

Monday: Couch to 5k Running Program kick off and Spin Class at local gym

http://www.coolrunning.com/engine/2/2_3/181.shtml 

Tuesday: Couch to 5k Running Program Workout #2

Wednesday: Lift + Spin or Step Mill

Thursday: Couch to 5k Running Program Workout #3

Friday: Rest/Travel to Atlanta (??) and Ask SSB if there are any Spinning Classes at her local gym?

Week Workout 1 Workout 2 Workout 3

 

1015am: Treadmill 48 mins –¬†2.0-3.0% incline; 3.0-4.4 mph run/walk

1110am: Lift (Arms)

12am: new eliptical trainer machine (?) 5 mins

Today I did an alternate arm workout. I decided to do all exercises that I’ve never done before in my usual circuit/routine for the last couple of months. I figure all these magazines that I have been buying better pay of so I adopted some moves from this month’s Oxygen magazine.

Bench Press 65lbs x 12-15 reps x 3 sets

Chest Press 15lbs x 15 reps x 3 sets

Lat Raises (standing) 10lbs x 12-15 reps x 3 sets

Alt dumbell curls 10lbs x 12-15 reps x 3 sets

Hammer Curls (seated/incline) 10lbs x 15-18 reps x 3 sets

Tricep dumbell dip 10lbs x 15 reps x 3 sets

I’ll know tomorrow how well this worked. I did have to power through a couple of reps and by the 3rd set I just wanted to go home!

I had chicken, turkey and beef today so I didn’t adhere to pescatarian diet, but mainly b/c I don’t have any cash to go get fish, etc and I want to eat the stuff that I already have in the house. Funny that I still felt like I was breaking the rules.

I felt great after my workout and mentally I can tell the endorphins are worth the gym fee, the frustration and all the rest of it. I hope I can stay focused on being healthy versus being obsessed with dropping lbs. I didn’t get on the scale today and I feel like even if I never look any different (which I know won’t happen) this is worth it and I am worth it. I love how my body FEELS now compared to May when I got back from SAS.

Tomorrow if the snow holds off (lol) Amy is going to lead us in a 60-90 minute spin session. I checked my calendar and I’ve worked out 9 of the last 15 days! That is actually pretty damn good for as bad as I was feeling emotionally. Now I need to clean up my eating and stay focused through the holidays.

Treadmill: 48 mins (2.43 miles)

Arm Workout:
Bench Press 75 lbs x 8-12 reps x 3 sets
Tri Pushdowns 60/70 lbs x 10-12 reps x 3 sets
Lat Pulldowns 70lbs x 10-12 reps x 3 sets
Dumbell Bicep Curls (seated) 15lbs x 10-12 x 3 sets
IOWAS x 10lb x 10-15 reps x 3 sets

It has been a rough few weeks with the diet and exercise plan/routine. I hit a plateau, started nibbling more and making poorer choices and was exercising less and this all combined to make for a mental and physical plateau. The results haven’t been matching the effort (or the results that I want to see at least, lol).

I found myself overeating and realized that I was soothing myself! It was weird to be aware of that during the behavior and to realize that it worked for me in the past, but that it isn’t a long-term crutch that I want to revert to anymore.

The good news is that I am AWARE of what is going on with me more than ever before and I also realize that I have still made it to the gym 2-3/wk even in the midst of all of this. I also think that there’s alot more going on than just the weight battle. The weather is dark and cold, cold, cold. I haven’t seen the sun since…? That is hard for me. Also, work is ??? Not bad, but the people are what I love. The nature of what I’m doing isn’t all that engaging/stimulating so I have to push myself to do the details.

I met with my counselor today and we talked through all of this and then some and I came out of there and went home, changed and hit the gym hard. I don’t know why, but I’m just not going to give up. Actually I DO know why. Because I know how I felt when I got back from SAS. I was tired, lethargic, low energy and probably malnourished. I’m healthier today than I was 6, 9, 12 months ago and I don’t want to trade that away. Plus, I know that the laws of nature apply to me and though I can’t see it now, eat less+move more=weight loss, for EVERYONE, including me.

I’m BACK!! (and eating a salad and some soup. lol!)

*Update!

Hit the gym indeed. I think I do like splitting the cardio up and lifting in between.

Elliptical: 30 mins

Weights: Legs

Treadmill: 22 mins

¬†Doing legs is hard for me because it just isn’t as much fun, but I did have fun today when I just relaxed and decided to do only the exercises I wanted to do and LIKED.

Leg Press Machine 150 lbs x 3 sets x 10 reps

Calf Raises 150lbs x 3 sets x 10 reps

Leg Extension 100 lbs x 3 sets x 10-12 reps; 110 lbs x 10 reps (last set)

Leg Curl 100 lbs x 3 xets x 10-12 reps; 110 lbs x 10 reps (last set)

Incline Sled 90 lbs x 8-10 reps; 140 lbs x 8-10 reps (last 2 sets)

From Earlier:

I feel like I could almost always eat. Fortunately, I’m turning into more of a grazer than ever.

10am: Light n’ Fit Smoothie (130 calories)

11:30am: fruit cup

12noon: applesauce cup

1:00pm: small piece of steak

My goal is to hit the gym before I travel later this afternoon and tonite. If I hit it hard then I can work on monitoring my diet while traveling, but the travel days/weekend will be “rest” days so I’ll feel less pressure to try to get a workout in. I’m already stressed about being “off my routine” going into the weekend and want to get back home ASAP. I’m such a mess.

Plan: 30 mins Cardio + weights (legs-heavy) + 25 mins cardio

I’ll keep you posted on progress! I want to get my “star” today!

I found a great list of quotes on why runners run here. Check it out for some inspiration.

This one is one of my favorites:
A winner is someone who sets their goals, commits themselves to those goals and then pursues their goals with all the ability that is given to them. That requires someone who believes in themselves, who will make self sacrifices, work hard, and maintain the determination to perform at the best of their ability.
– C. Leeman Bennett

And one more reason to love Scott Adams, creator of Dilbert:

Why aren’t you signed up for the 401K?
I’d never be able to run that far!

Thought Provoking:

My feeling is that any day I am too busy to run is a day that I am too busy
¬†–¬†John Bryant

I lurve this pic, I want arms like this and I enjoy working my arms during a lifting session. I am not so enamored of legs, but will continue to work that in as I continue to make strides. I wouldn’t mind haveing abs like that either ūüôā

I didn’t get up to go to the gym this morning either. Damn, BUT I did sleep like a rock and felt great when I got up. Fortunately I ate pretty well all day and DID in fact make it to the gym at 8pm (WHAT!?). I hope I can sleep tonite. Last night I took a shower and an ibuprofen (vs an excedrin which I think has caffeine in it) so I’m going to try that again tonight.

I’m proud of myself for eating well today and it was kind of autopilot. I wasn’t even tempted by the grill offerings (burgers and fries) and bypassed a turkey wrap sandwhich. I mean a banana and soup? I think I have really turned a corner in my thinking and lifestyle approach. I don’t know why this time feels different, but God please help me stay the course.

I did 27 minutes on the treadmill and then lifted (arms) and then hopped back onto the treadmill for another 26 minutes. I’m just as surprised as you are! I was stressed about my mom’s mom’s health situation and possibly having to go to VA to take my mom to NC and bail out of a client trip tomorrow. I still don’t have an answer, but I’m damn glad I didn’t try to eat my way to a solution.

Treadmill: 53 minutes total (27 mins + 26 mins) hence the blog title! Splits!

Bench Press: 20 lbs x 3 sets x 20 reps
Biceps curls: 30 lbs x 3 sets x 12 -15 reps
Skull crushers: 30 lbs x 3 sets x 12 reps
Close grip Bench Press: 30 lbs x 3 sets x 12 reps
Lat Pulldowns: 40 lbs x 3 sets x 12-15 reps
Incline Bench Press: Bar x 3 sets x 12 reps
Barbell lifts from the side (??): 10 lbx x 3 sets x 10-12 reps

Food log
Breakfast: Oatmeal
Lunch: Steak & Black Bean soup + Banana
Snack: Steak & Black Bean soup
Snack: 3 crackers w/ Hummus
Dinner: Johnny Rocco Salad + mini crab cake

I’m probably going to go snack now! I’m starving!

I worked out today for the first time since last Tuesday. Damn. I had a whirlwind week of travel and though some people maintain their diet and exercise plans on the road, I have yet to figure that combination out.

I hit the gym about 6pm which is rare as I like to go early a.m. but I didn’t sleep well because I had so much pent up energy. So I told myself to just GO and lift. But I ended up lifting AND did about 30 mins of cardio.

Upper body circuit (incl. bench pressing bar +15!)
2 rotations of Jumping Rope
Treadmill: 27 mins
Bike: 3 mins

On the treadmill I have been doing 2.7-3.5 mph at 3%-7% incline. Granted I can only “run” for about a minute at a time, but when I reduced the incline to 0%, I was chugging along nicely! Cool! Granted I could only run for about 2 minutes! LOL.

I decided not to push myself too hard after being out for a week and because I want to exercise tomorrow morning since I have plans tomorrow night. I’m also hoping to get some golf in this weekend.

I also ran into a legendary local personal trainer, Wayne B and got his info so I’m going to check into his rates.

I feel more energetic the last few days, I have a plan and I’m going to work it until I can’t work it anymore! Now I need to tighten up on my eating habits again and ditch the sausage in the mornings and ditch the “white” bread/flour/carbs.

Tonite I’m having two chicken sausages, salad and green beans, no potato for moi!

Finally…got approval to build the treadputer!

I’m infatuated with someone. It will never happen. I’m lovesick (but trying not to take it or myself too seriously).¬† I got in the bed by 10pm last night. Woke up at 4:30 am and got up at 5:45¬†am to hit the gym by 6am.¬†

Treadmill: 40 minutes various inclines min=3, max=7 jog for 60 seconds here and there.

Circuit (completed 3 rotations w/ some minor adjustments):

Tricep pushdowns: 30 lbs x 12 reps
Bench Press : Bar + 10lbs x 12 reps
Bicep Curls: 30 lbs x 12 reps

Bicep Pullups: 3 sets x 12 reps (where you lift the bar from waist to chin while standing)

Did 4th set Bench Press bar + 20lbs x 12

Food Log:

6am fat free yogurt

730am 3/4 pkg oatmeal

12noon tuna on wheat w/ lowfat cape cod chips

5pm mini bag of fat free popcorn

I love this pic! I want guns (and abs) like that!Today was damn near perfect as far as I’m concerned. The weather was great, no work for two more days and I got to ride my motorcycle and hit the gym.I was actually excited all day about getting to the gym (wtf?) although I haven’t been since mid-week. But I felt strong and wanted to get some cardio in. Part of it is “feeling” lighter and via the scale I’m anywhere from 4-6 lbs down so somewhere in the 274 range (still, sort of). But my goal for september is to crack into the 260’s.

I’ve been eating better, but not BEST. I am making better choices but every day I may sneak a little extra snack or add a little more to my plate in the name of “I’m getting more exercise so I’m more hungry so it’s okay” when really, no its not. Fortunately it hasn’t been too bad, but I could be seeing more weight drop with cleaner eating habits. The trouble is…I’m hitting the road alot in September so I’ve really got to stay on top of things so I can meet my goal. My pants felt looser and one of my housemates said it looked like I’d dropped some weight.

My iPod playlist for the gym tonite was AMAZING. The right music can soooo make a difference, no? Mostly Outkast and specifically the song Morris Brown which has a great beat and is a long one.

Treadmill: 47:30 and most of that was jogging at 3.3 or 3.5 and if/when i was walking it was at 2 or 3 % incline! I was sweating like I had broken out of jail! I circuit trained until they kicked us out of the gym.

Circuit 1:

Lat pulldowns wide grip: 40 lbs x 20 reps
Reverse grip pulldowns: 40 lbs x 20 reps
Bench Press : Bar x 20 reps
Skull Crushers : 30 lb bar x 15 reps
Jump Rope : 24 seconds/40 rotations

Circuit 2:

Lat pulldowns wide grip: 50 lbs x 15 reps
Reverse grip pulldowns: 50 lbs x 15 reps
Bench Press : Bar +5lbs x 17 reps
Skull Crushers : 30 lb bar x 12 reps
Jump Rope : 24 seconds/45 rotations

Circuit 3:

Lat pulldowns wide grip: 40 lbs x 20 reps
Reverse grip pulldowns: 40 lbs x 20 reps
Bench Press : Bar + 10 lbs x 12 reps
Skull Crushers : 30 lb bar x 12 reps
Rope–Did 4 reps until hit 113 rotations to finish off

1. My knee is not in good shape. I have to have the brace on just right and run in a certain gait to avoid shooting pain.

2. Bar +10lbs on the Bench Press!!!!

3. Skull Crushers (triceps)..that extra 10lbs makes my triceps SCREAM!

I’m psyched to hit the gym tomorrow before we head down to Boston for the day. Wish me luck!

1pm Banana
3pm Roasted Veggie Quiche + 1.25 Sausage Links
3:30pm Small bite of Steak to test “done-ness”
4pm grapes
8pm Eggplant Parm + Salad (should’ve had less EPP, but hey)
830pm 1 glass red wine
9pm Movie theatre popcorn and water

ETA: 30 min roundtrip walk to/from movie theatre!

*I also need to design a circuit for my legs/abs as well. Let me know if you have any ideas.

Here’s some good info for beginner weightlifters or those who want to incorporate weights into your routine from About.com. I also like doing my “circuits” fairly fast as you can get some cardio benefits from doing your sets pretty fast. I try to do my reps pretty slow to maximize the full benefit of the exercise.

Below is a list of muscle groups along with sample exercises. If you’re a beginner, you only need to choose 1-2 exercises for each muscle group in the upper body and 3-4 moves for the lower body.

  • Chest: bench press, chest press machine, pushups, pec deck machine
  • Back: seated row machine, back extensions, lat pulldowns
  • Shoulders: overhead press, lateral raise, front raise
  • Biceps: bicep curls, hammer curls, concentration curls
  • Triceps: tricep extensions, dips, kickbacks
  • Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises
  • Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

Choosing Your Sets, Reps and Weight
Choosing your reps, sets and weight
can be the most confusing part of strength training. How many reps and sets you do will depend on your goals.

  • To lose body fat, build muscle: Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions
  • For muscle gain: Use enough weight that you can ONLY complete 4-8 repetitions and 3 or more sets, resting for 1-2 minutes between sets and 2-3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
  • For health and muscular endurance: Use enough weight that you can ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.

To determine how much weight you should use, start with a light weight and perform one set. Continue adding weight until you can ONLY do the desired number of repetitions. The last rep should be difficult, but not impossible and you should be able to keep good form. See Weight Training 101 for more info.

I like calf-raises, leg presses and the other leg machines well enough, I just don’t like working legs as much as I like working arms. I have to get some core/ab exercises too. I am also inspired to find some stairs nearby that I can “run”, I remember that running this one set of stairs (93 steps) was a huge part of my running success 4 years ago. Must keep my eyes open!