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Category Archives: Strength Training

Decisions…

Don’t forget to honors those that gave all. How to Observe Memorial Day

This weeks was my best running week in quite a while. I covered over 18 miles; eventually I hope to be up to about 25 miles per week. I wanted to run more than 3 miles on the 26th, but thunderstorms put a halt to that, and then the hubby had dinner done after 3 miles…and of course I can’t let him down. 😉

On Saturday I ran with a the Columbus Eastside Running Club. I will run one more time with them to see if I really like it. If so, then I’ll join them and train with them for my full marathon. I was able to run 45 seconds per mile faster with the group than on my own. I take walk breaks on my own and that was not the case with the group. I am a much stronger runner than I give myself credit for, but can’t do it on my own. The only drawback is that the group meets about 50 minutes from my house, but I get to car pool with some running pees, so it might not be so bad.

I wanted to run 9 miles today, but I did not know the area we were running in and so I resigned myself to run whatever the pace group was running and will run my long run on Monday (Memorial Day).

Running since last post:

May 23rd: 5 miles outside (walked 1 mile at work on treadmill prior to weight lifting session with hubby)

May 25th: 4 miles outside

May 26th: 3 miles on treadmill (walked 1 mile at work on treadmill then stretched for 20 minutes)

May 28th: 5.56 miles with running club in Columbus

Overall mileage last week (May 23rd – May 28th): 18.56 (not including elliptical and walking)

May running mileage: 61.56 miles

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Posted by on May 28, 2011 in 5, Blogroll, Running w/friends, Strength Training

 

Tired body, but a good long run

Last week had its ups and downs. My treadmill mileage wasn’t what I hoped it would be. On the 19th my body told me it didn’t want to run on the treadmill further than 2 miles. The 8 miler on Saturday went really well though, perhaps because I took Friday off, so to speak. My sister ran with me and it was great having her there.

I need to increase my speed and will have to designate one day a week to do speed work. The way I have written my schedule, it will be Thursdays (now I just need to make sure my mind agrees with doing speed work! :))

Running since last post:

May 16th: 3 miles on the elliptical rider & weight lifting

May 17th: 4 miles – treadmill

May 18th: 2.05 on the elliptical rider & weight lifting

May 19th: 2 miles running, then 1 mile walking – treadmill

May 21st: 8 miles outside

Overall mileage last week (May 16th – May 22nd): 14 (not including elliptical and walking)

May running mileage: 44 miles

 
 

7/6 – 7/12 Recap

7/06 – Ran 4 miles @ home

7/07 – Elliptical 5.16 miles (45 min) @ work, upper body workout

7/08 – Intervals 3 miles @ work

7/09 – 5 miles @ home in the evening

7/10 – Elliptical 2.10 miles (20 min) @ work, short upper body, stretching

7/11 – 12 mile run at home

7/12 – Rest

Notes: 24 miles of running this week. That hasn’t happened in a long time. I’ll have to make sure I give my body time to rest next week.  My long run was very slow almost 12 min/mile, but I enjoyed it. The 5 miler on Thursday evening was an inpromptu run and I enjoyed it also. I stopped pushing myself too hard during those runs. I am learning to only push myself during interval runs and on the elliptical rider. It is helping me enjoy the long miles.

Father in-law update: The husband, mother in-law and I accompanied Roger to his last chemotherapy on Monday. He’s endured 12 of them. The 11th one hit him very hard and he was dreading the last one. I am glad that this is over and we can only hope that it killed all of his cancer. He will have a PET scan next month which will let him know if the chemo did what it was supposed do. I am running around with my fingers crossed.

Weight:

7/06 – 179.5 lbs

7/12 – 180.5 lbs

I gained one pound!!! I am not sure how that is possible with all the working out I did. My calorie intake is set just under 1800 cal/day and if I work out then I can add those to my intake and still should loose about a pound per week. I consumed almost 4000 calories less than I was allotted. Practially I should have lost 2 lbs this week. This is very dissapointing. My clothes are looser than they were when I started three weekes ago, but I don’t think it changed any over the last week. I am going to blame it on the time of the month and move on. I will do less cardio on Tuesdays and Thursdays and work more with weights to stimulate my metabalism. Wish me luck!

 

Strength Training

Comments: The clothes I had packed were meant for running, but the hubby, with his puppy eyes, asked for a workout partner. So, I lifted weights instead.

Strength Training:

Bench Press:

20 x 45 lbs – 12 x 65 lbs – 7 x 85 lbs

Chest Fly: 

1 x 20 x 2 blocks – 1 x 20 x 1 block

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1 Comment

Posted by on December 1, 2008 in Strength Training

 

Strength Training

Comments: Good, solid workout. I do need to try to work my muscles harder. It seems like that sometimes I am just doing the motions. No bike ride today.

Strength Training:

  • Push ups:
    • 1 x 20
  • Hanging Stomach Crunches (bench): 
    •  2 x 20
  • Preacher Curls:
    • 2 x 20 x bar + 5lbs 
  • Side Bends (per side:
    •  2 x 20 x 20lbs
  • Tricep (behind head):
    • 2 x 20 x 15lbs
  • Shoulders (empty jug motion):
    •  2 x 20 x 8lbs 
  • Neck:
    • 2 x 20 x bar
  • Chest Fly:
    • 2 x 20 x 1 block
  • Hyperextensions:
    • 2 x 20
  • Hyperextensions:
    • 2 x 20
 
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Posted by on November 17, 2008 in Strength Training

 

Bike & Strength

Comments: My arms are still sore from Tuesday’s lifting. This time I did not work out with the hubby even though he was in the gym at the same time.

Time: 11:00 am

Workout: Stationary Bike

Level: 3

Time: 20 minutes

Miles: 7.2

Calories: 93

Strength Training:

  • Push ups:
    • 1 x 20
  • Hanging Stomach Crunches: 
    •  2 x 20
  • Chest Press:
    • 2 x 20 x #3
  • Stomach Crunches:
    •  2 x 20
  • Tricep Pull Downs:
    • 2 x 20 x #5
  • Rows:
    •  2 x 20 x 60 lbs 
  • Hyperextensions:
    • 2 x 20
 
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Posted by on November 13, 2008 in Biking, Strength Training

 

Strength Training – Tri’s and Bi’s

Comments: Got to work out with the hubby after work, before the informational TNT meeting. It was nice, but my gosh, he’s tough on me!

Time: 4:00 pm

Workout: Stationary Bike

Level: 3

Time: 5 minutes

Miles: 2 ???

Calories: ???

Strength Training:

  • Triceps (behind head, both hands):
    • 4 x 20 x 20 lbs
  • Preacher curls
    •  1 x 20 x bar
    •  1 x 20 x bar + 5 lbs 
    •  2 x 20 x bar + 10 lbs
  • Tricep Pull Downs:
    • 4 x 20 x #4
  • Biceps Pull Ups:
    •  3 x 20 x # 2
    •  1 x 20 x #1
 
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Posted by on November 11, 2008 in Strength Training