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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

Read the rest of this entry »

 
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

 

Bench Pressing & Biking

Comments: With running yesterday I decided to do the bike as warmup today and I enjoy reading the gossip magazines while my legs to all the work. The machine turned off before I got a chance to look at the stats.

Time: 10:00 am

Workout: Stationary Bike

Level: 3

Time: 20 minutes

Miles: (about) 7 miles

Calories: ??

Strength Training:

  • Bench Press:
    • 1 x 12 x 65 lbs
    • 1 x 10 x 75 lbs
    • 1 x 8 x 85 lbs
    • 1 x 4 x 95 lbs (missed the last two)
    • 1 x 0 x 115 lbs (bar plus 35 lbssers, got talked into that one by the hubby & friend, but it wasn’t meant to happen today)
    • 1 x 0 x 100 lbs (my arms were tired)
  • Hyperextentions 1 x 20
  • Tricep Pull Downs 2 x 20 x 5 blocks

Right now, in order to participate in the Arnold Classic Pump and Run I need to be able to lift 135 lbs (70% of my body weight). I seriously need to loose some weight to lower that. I’ll see were things are come the end of this month and might just sign up. The competition is not until April I believe.

 
1 Comment

Posted by on November 3, 2008 in Biking, Blogroll, Strength Training

 

ST w/TM on the side

Comments: ST w/TM on the side = Strength training and treadmill . I didn’t want a really long title! 😉

I haven’t run on the dreadmill in months. Now I remember why I don’t care for it. lol I feel slow on it.

Time: 10:30 am

Workout: Treadmill

Level: N/A

Time: 20 minutes

Miles: 1.75

Calories: 192

Strength Training:

  • Hanging Stomach Crunches 2 x 20
  • Chest Press 2 x 20 (4 blocks)
  • Tricep Pull Downs 2 x 20 (5 blocks)
  • Stomach Crunches 2 x 20
  • Millitary/Shoulder Press 2 x 20 (2 blocks)
  • Rows 2 x 20 (60 lbs)
  • Side Bends 2 x 20 per side (20 lbs)
  • Hyperextentions 2 x 20

I need to incorporate bench pressing again and designate one of my stength days to just that. That is just as difficult for me as it is to designate 2 days a week to doing push ups. *sigh*

 
2 Comments

Posted by on October 30, 2008 in Running, Strength Training, Treadmill

 

Back to the ole routine

Comments: My game plan was going to be a 3 mile run, but I came unprepared for the cold weather. 40, but feels like 32…yikes! I am adventurous, but I would hate to get sick. So I did my strength training today, including an easy 20 minute warm-up on the elliptical rider.

Time: 10:30 am

Workout: Elliptical

Level: 3

Time: 20 minutes

Miles: 1.91

Calories: 196

Strength Training:

  • Hanging Stomach Crunches 2 x 20
  • Chest Press 2 x 20 (3 blocks)
  • Tricep Pull Downs 2 x 20 (4 blocks)
  • Stomach Crunches 2 x 20
  • Millitary/Shoulder Press 2 x 20 (2 blocks)
  • Rows 2 x 20 (50 lbs)
  • Side Bends 2 x 20 per side (20 lbs)
  • Tricep Bench Dips 2 x 20
  • Push Ups 1 x 10

I am hoping to build on that over the next 6 months. I need to dig out my 100 Pushups schedule and see if I can incorporate it into the workout routine.

 
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Posted by on October 27, 2008 in Elliptical Rider, Strength Training