Workout: Running
distance: 3.534 miles
time: 45:00
program: w 1/4m, j1/2m
speeds: 3.8/3.9/5.3/6.2 (last 1/4m)
Running feels good. I'm going to stick with this program for a while before I try to start increasing speed or time running. I want to feel really comfortable here before I move on. No need to push it - I'm running 2 miles, walking 1.5 miles and thats good.
I can't wait to start cleaning up my eating, too. I was going to start that this week, but its so hard with holidays. I'm not going to go overboard, but I am going to enjoy the cookies that the girls and I made over the weekend.
Monday, December 31, 2007
Friday, December 28, 2007
December 28, 2007
workout: running on the treadmill
time: 35:00
distance: 2.76 miles
speeds: 3.8/5.3/6.0 (last 1/4 mile)
program: W1/4m, J1/2m
I got up late this morning (never heard the alarm) so I didn't get my full run in. I almost went back to bed because I didn't think I had enough time to run at all. I'm glad that I got up and ran anyway. I knew I would feel much better about myself throughout the day if I would get up and run. Not my ideal distance, but better than no distance at all.
My biceps are sore from yesterday - that is a good thing. I'm glad to be back into working out. It was nice to take a break and sleep in and not worry about it, but I'm glad to be back and to be feeling better about my body, too. Its amazing what a difference it makes - physically and psychologically.
Just a few more days before I start back with eating totally healthy. I'm not going to obssess over it and I'm going to treat myself everyday in some way - even if it is just a square of dark chocolate, but I can't go on eating chicken nuggets, french fries and cookies and candy bars forever. I love them, but I can't exist on them:)
time: 35:00
distance: 2.76 miles
speeds: 3.8/5.3/6.0 (last 1/4 mile)
program: W1/4m, J1/2m
I got up late this morning (never heard the alarm) so I didn't get my full run in. I almost went back to bed because I didn't think I had enough time to run at all. I'm glad that I got up and ran anyway. I knew I would feel much better about myself throughout the day if I would get up and run. Not my ideal distance, but better than no distance at all.
My biceps are sore from yesterday - that is a good thing. I'm glad to be back into working out. It was nice to take a break and sleep in and not worry about it, but I'm glad to be back and to be feeling better about my body, too. Its amazing what a difference it makes - physically and psychologically.
Just a few more days before I start back with eating totally healthy. I'm not going to obssess over it and I'm going to treat myself everyday in some way - even if it is just a square of dark chocolate, but I can't go on eating chicken nuggets, french fries and cookies and candy bars forever. I love them, but I can't exist on them:)
Thursday, December 27, 2007
December 27, 2007
Workout: Back/Biceps/Abs
Okay, I didn't do abs. Don't know when I last did abs - I hate them.
Lat Pull downs - 3x12 @ #7
Cybex Rows - 3x12 @ #4
Lying DB hammer curls - 12, 8, 9 @ 14lbs
21's - 3 sets @ 16 lbs (increase to 18)
Felt good to be lifting again. I don't feel like I got that great of a back workout, but I'm sure its just a matter of time before I find the right weight and start feeling it a whole lot more. Someday I will do abs again - I would need to get up a bit earlier to include them. I dawdled about getting out of bed this morning.
I am currently reading the book Feel Good Naked. It is a 10 step plan to feeling fabulous about your body. Its not a diet or a workout, but rather ways to reprogram the thoughts that are associated with the way you look. I've read 2 chapters so far and its pretty good.
Step 1 - Indulge once a week. The author says you should eat 3 healthy and balanced meals each day - based on the food pyramid. Not just a sandwich kind of meals - full meals. And then allow yourself to indulge once a week on whatever you want - the only rule is that it is limited to 500 calories. Plan it. Do it. Eat it naked. She says that most women's bodies are in starvation mode from extreme calorie restriction. We need to eat balanced meals and focus more on the flavors and the actual food, like French people do. Savor the experience of eating - don't just toss things in your mouth absent mindedly.
Step 2 - Drink tons of water. Stop drinking soda and drink water. It is one of the best things you can do for your body.
I'm also going to start a Bible study book this morning based on knowing that I was created beautiful. I'm trying this from all angles:) I don't want to hate my body and my weight anymore - I want to love myself and not feel like I always have work to do to change the way I look.
Okay, I didn't do abs. Don't know when I last did abs - I hate them.
Lat Pull downs - 3x12 @ #7
Cybex Rows - 3x12 @ #4
Lying DB hammer curls - 12, 8, 9 @ 14lbs
21's - 3 sets @ 16 lbs (increase to 18)
Felt good to be lifting again. I don't feel like I got that great of a back workout, but I'm sure its just a matter of time before I find the right weight and start feeling it a whole lot more. Someday I will do abs again - I would need to get up a bit earlier to include them. I dawdled about getting out of bed this morning.
I am currently reading the book Feel Good Naked. It is a 10 step plan to feeling fabulous about your body. Its not a diet or a workout, but rather ways to reprogram the thoughts that are associated with the way you look. I've read 2 chapters so far and its pretty good.
Step 1 - Indulge once a week. The author says you should eat 3 healthy and balanced meals each day - based on the food pyramid. Not just a sandwich kind of meals - full meals. And then allow yourself to indulge once a week on whatever you want - the only rule is that it is limited to 500 calories. Plan it. Do it. Eat it naked. She says that most women's bodies are in starvation mode from extreme calorie restriction. We need to eat balanced meals and focus more on the flavors and the actual food, like French people do. Savor the experience of eating - don't just toss things in your mouth absent mindedly.
Step 2 - Drink tons of water. Stop drinking soda and drink water. It is one of the best things you can do for your body.
I'm also going to start a Bible study book this morning based on knowing that I was created beautiful. I'm trying this from all angles:) I don't want to hate my body and my weight anymore - I want to love myself and not feel like I always have work to do to change the way I look.
Wednesday, December 26, 2007
Getting back on the horse
Workout: Running on the treadmill
time: 45:00
distance: 3.521 miles
program: w 1/4mi, J 1/2mile
speeds: 3.8 / 5.3 / Last 1/4 mile at 6.0
Its been two weeks since I've worked out - right? Or has it been 3??? Two, I believe. At any rate, I've been a total slacker. Getting sick and holidays always throw a huge monkey wrench into my exercise plans. It shouldn't - I should be above that, but this year, I just wasn't. And I've been eating like crap, too. I can't tell how much I've actually gained back as I'm definitely retaining water from my lack of water consumption over the last two weeks... so I'll weigh myself on Monday and use that number as a starting point.
I'm going to spend some time in the next couple of days trying to devise a healthy, do-able daily menu that incorporates WW and BFFM and lean heavier on the WW angle of it all. I haven't decided if I'm going to join WW online or not - I want to for about two weeks as I get things figured out - my necessary points, my activity points, my foods, etc. But I don't want to pay $60 for something that I don't need to use for 3 months - not that I'm going to lose everything that quickly, but that after the first couple of weeks it becomes pretty automatic for me - I eat the same thing and exercise the same way all the time. Maybe I need it to see the tracking of weight loss as a motivator. Hmmm... I'll probably join and reevaluate after a couple of weeks.
It felt good to be running again. If anything good came from taking a break it is the fact that my left leg does not hurt at all - no pain in the calf or the ankle - so the time off was good for healing whatever was going on there. Now its just a matter of not overtraining or over doing it so the pain returns. Running 1/2 mile at a time felt good - I definitely felt like I could keep running and it wasn't torture like I had anticipated. And I feel great now - glad that I got up early, glad that I ran, glad that I sweated this morning. I feel good. Hopefully a day of drinking water will help me feel even better.
time: 45:00
distance: 3.521 miles
program: w 1/4mi, J 1/2mile
speeds: 3.8 / 5.3 / Last 1/4 mile at 6.0
Its been two weeks since I've worked out - right? Or has it been 3??? Two, I believe. At any rate, I've been a total slacker. Getting sick and holidays always throw a huge monkey wrench into my exercise plans. It shouldn't - I should be above that, but this year, I just wasn't. And I've been eating like crap, too. I can't tell how much I've actually gained back as I'm definitely retaining water from my lack of water consumption over the last two weeks... so I'll weigh myself on Monday and use that number as a starting point.
I'm going to spend some time in the next couple of days trying to devise a healthy, do-able daily menu that incorporates WW and BFFM and lean heavier on the WW angle of it all. I haven't decided if I'm going to join WW online or not - I want to for about two weeks as I get things figured out - my necessary points, my activity points, my foods, etc. But I don't want to pay $60 for something that I don't need to use for 3 months - not that I'm going to lose everything that quickly, but that after the first couple of weeks it becomes pretty automatic for me - I eat the same thing and exercise the same way all the time. Maybe I need it to see the tracking of weight loss as a motivator. Hmmm... I'll probably join and reevaluate after a couple of weeks.
It felt good to be running again. If anything good came from taking a break it is the fact that my left leg does not hurt at all - no pain in the calf or the ankle - so the time off was good for healing whatever was going on there. Now its just a matter of not overtraining or over doing it so the pain returns. Running 1/2 mile at a time felt good - I definitely felt like I could keep running and it wasn't torture like I had anticipated. And I feel great now - glad that I got up early, glad that I ran, glad that I sweated this morning. I feel good. Hopefully a day of drinking water will help me feel even better.
Thursday, December 20, 2007
December 20, 2007
Challenge 3
I had bronchitis last week. It was weird - seemed like I had a cold the week before that and it was getting better. I went to the doctor to discuss my cholesterol screening and mentioned the cold to him. I wasn't even going to mention it to him because I was finally feeling better after a week of trying to cough up a lung. But I did mention it because Dave had been there earlier that day and got a script for antibiotics for a sinus infection - I figured just in case it was the same thing, I had better mention it. He gave me a script for a Z-pak and I considered not even filling it, but I did. The next day I felt worse than I had the previous week and every day I got worse until this past Monday when I finally felt better. Yesterday, I think, was the first day that I felt almost 100% - although now I have a head cold:) (up until yesterday I had no head or sinus congestion, just lung expellation).
I haven't worked out in almost 2 weeks - the last time I worked out was last Tuesday. I haven't been eating at the proper times or the proper foods. Luckily we don't have much junk in the house so I haven't been eating too terribly, just not at the right times and when I do eat it has not been ratioed appropriately - like not a protein and a carb together, usually one or the other.
I feel bad that I'm not going to properly complete this challenge, but I think it was about time to start rethinking things - in many ways.
I'm going to start working out again next week and start to re-evaluate and replan everything. I'm seriously thinking that I will go back to weight watchers, but I'm going to make a serious effort at doing it properly and trying to incorporate the principles that I've learned from BFL & BFFM. I want to eat every 2-3 hours and have a protein and carb at every meal, include more veggies and less sweets. I'm going to cut down my workouts so that they're more feasable to becoming a lifestyle thing - there was just no way that I could physically keep up with two a days every day. I was so exhausted at the end of the day that I could barely stay up and I was missing Dave. I want to continue to lift weights and run, but I want to carefully plan out my workouts for the next twelve weeks. I am going to be concentrating more on losing scale weight and clothes sizes. I will probably be looking at it in a 12 week segment or perhaps a little longer than that depending on how much I decide I want to lose.
I'm also going to read the book "How to Feel Good Naked" (or something along those lines) and try to change my mental body image. I think I've been on my way to doing that with this last challenge. I will compare myself to myself. That has been a huge thing for me and has done wonders for me. However, my self-esteem is rooted in my workouts - I can feel that now that I've been off for a week. When I workout I feel better about myself physically.
I also need to get back to drinking water. That is the thing that quickly falls away when I stop doing what I should be doing. I think it is sad to say that I may have to have color squares on a piece of graph paper for the rest of my life so that I can make sure I get enough water everyday. For some reason, if I'm not coloring squares, I'm not drinking enough water - or any at all.
I feel differently this week - its amazing how different I feel without living the way I should be. My skin is dry. My face is full of zits (Dave says it is because I've been fighting an infection - I think its a combination of that, not enough water, eating crap food). My digestive system is wacked out. I feel tired and lethargic in the afternoon. I have less energy. Its time to turn these things around.
Working out starts next week. Dieting starts the following week.
And to Dave's credit, he has gotten up 3 mornings this week without me to workout - this is NEW for him;) He's feeling crappy, too. Its so hard to stick with things when you're sick and then to add the holidays to it... We're going to sit down next week and really figure things out - Menus, groceries, budget, workouts, etc.
I had bronchitis last week. It was weird - seemed like I had a cold the week before that and it was getting better. I went to the doctor to discuss my cholesterol screening and mentioned the cold to him. I wasn't even going to mention it to him because I was finally feeling better after a week of trying to cough up a lung. But I did mention it because Dave had been there earlier that day and got a script for antibiotics for a sinus infection - I figured just in case it was the same thing, I had better mention it. He gave me a script for a Z-pak and I considered not even filling it, but I did. The next day I felt worse than I had the previous week and every day I got worse until this past Monday when I finally felt better. Yesterday, I think, was the first day that I felt almost 100% - although now I have a head cold:) (up until yesterday I had no head or sinus congestion, just lung expellation).
I haven't worked out in almost 2 weeks - the last time I worked out was last Tuesday. I haven't been eating at the proper times or the proper foods. Luckily we don't have much junk in the house so I haven't been eating too terribly, just not at the right times and when I do eat it has not been ratioed appropriately - like not a protein and a carb together, usually one or the other.
I feel bad that I'm not going to properly complete this challenge, but I think it was about time to start rethinking things - in many ways.
I'm going to start working out again next week and start to re-evaluate and replan everything. I'm seriously thinking that I will go back to weight watchers, but I'm going to make a serious effort at doing it properly and trying to incorporate the principles that I've learned from BFL & BFFM. I want to eat every 2-3 hours and have a protein and carb at every meal, include more veggies and less sweets. I'm going to cut down my workouts so that they're more feasable to becoming a lifestyle thing - there was just no way that I could physically keep up with two a days every day. I was so exhausted at the end of the day that I could barely stay up and I was missing Dave. I want to continue to lift weights and run, but I want to carefully plan out my workouts for the next twelve weeks. I am going to be concentrating more on losing scale weight and clothes sizes. I will probably be looking at it in a 12 week segment or perhaps a little longer than that depending on how much I decide I want to lose.
I'm also going to read the book "How to Feel Good Naked" (or something along those lines) and try to change my mental body image. I think I've been on my way to doing that with this last challenge. I will compare myself to myself. That has been a huge thing for me and has done wonders for me. However, my self-esteem is rooted in my workouts - I can feel that now that I've been off for a week. When I workout I feel better about myself physically.
I also need to get back to drinking water. That is the thing that quickly falls away when I stop doing what I should be doing. I think it is sad to say that I may have to have color squares on a piece of graph paper for the rest of my life so that I can make sure I get enough water everyday. For some reason, if I'm not coloring squares, I'm not drinking enough water - or any at all.
I feel differently this week - its amazing how different I feel without living the way I should be. My skin is dry. My face is full of zits (Dave says it is because I've been fighting an infection - I think its a combination of that, not enough water, eating crap food). My digestive system is wacked out. I feel tired and lethargic in the afternoon. I have less energy. Its time to turn these things around.
Working out starts next week. Dieting starts the following week.
And to Dave's credit, he has gotten up 3 mornings this week without me to workout - this is NEW for him;) He's feeling crappy, too. Its so hard to stick with things when you're sick and then to add the holidays to it... We're going to sit down next week and really figure things out - Menus, groceries, budget, workouts, etc.
Monday, December 10, 2007
C3W9D57
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout:
Turbulence Training workout 1A
TT HIIT A - 4.08 miles
I'm trying this new workout - Turbulence Training. It is kind of a body weight, weight training, circuit training kind of thing. Everything is done with no rest between exercises. I guess I'll have to explain it a little more at another time. Anyway, I'm going to be doing this instead of weights for the next few weeks to give myself a little change of pace. It was nice this morning - hard, but I'm not sure it kicked my bum like I was hoping it would. We'll see how I feel tomorrow:)
The HIIT was a little more intense than what I normally have been doing (LH intervals at 1 minute intervals). Today I did LH intervals at 45 second intervals. I was getting up near 112 rpm consistently during the high intervals, so that was awesome!
Have to get back into eating clean today. I am coming off of a half-week of not paying attention to what I was eating and when I was eating. I was sick and lacked motivation last week. And the weekend was not so great - I had to make truffles for Dave and I only sampled one of each kind (I made 4 kinds) so I was good with that. I need to get my motivation back - I need to figure out if I need to get my motivation back. Still struggling with thoughts about all of this. Maybe these TT workouts will help.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout:
Turbulence Training workout 1A
TT HIIT A - 4.08 miles
I'm trying this new workout - Turbulence Training. It is kind of a body weight, weight training, circuit training kind of thing. Everything is done with no rest between exercises. I guess I'll have to explain it a little more at another time. Anyway, I'm going to be doing this instead of weights for the next few weeks to give myself a little change of pace. It was nice this morning - hard, but I'm not sure it kicked my bum like I was hoping it would. We'll see how I feel tomorrow:)
The HIIT was a little more intense than what I normally have been doing (LH intervals at 1 minute intervals). Today I did LH intervals at 45 second intervals. I was getting up near 112 rpm consistently during the high intervals, so that was awesome!
Have to get back into eating clean today. I am coming off of a half-week of not paying attention to what I was eating and when I was eating. I was sick and lacked motivation last week. And the weekend was not so great - I had to make truffles for Dave and I only sampled one of each kind (I made 4 kinds) so I was good with that. I need to get my motivation back - I need to figure out if I need to get my motivation back. Still struggling with thoughts about all of this. Maybe these TT workouts will help.
Friday, December 7, 2007
C3W8D54
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3mile: 36:00
distance: 4.069
time: 50:00
speeds: 4.0/5.3
Today was the day that I was supposed to run 2 miles straight. I had a rough, rough time with running this morning. I have a cold and it is in my sinuses and my chest. I also have some kind of muscle soreness in my left calf. These combined for a pretty crappy attempt. I stopped for many breaks and needless to say the 2 miles was not run straight through. It really, really sucked - every bit of running sucked this morning. But I'm proud of myself for getting up, changing and not going back to bed like I had wanted to do.
Eating has been less than stellar. Combination of lack of preparation and TOM has lead to not eating every 3 hours and not having the cleanest of meals. I'm not doing too badly, but it hasn't been totally clean.
I hate being slightly sick - I almost wish I was dead and on the couch sick rather than highly functioning, but not quite 100%.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3mile: 36:00
distance: 4.069
time: 50:00
speeds: 4.0/5.3
Today was the day that I was supposed to run 2 miles straight. I had a rough, rough time with running this morning. I have a cold and it is in my sinuses and my chest. I also have some kind of muscle soreness in my left calf. These combined for a pretty crappy attempt. I stopped for many breaks and needless to say the 2 miles was not run straight through. It really, really sucked - every bit of running sucked this morning. But I'm proud of myself for getting up, changing and not going back to bed like I had wanted to do.
Eating has been less than stellar. Combination of lack of preparation and TOM has lead to not eating every 3 hours and not having the cleanest of meals. I'm not doing too badly, but it hasn't been totally clean.
I hate being slightly sick - I almost wish I was dead and on the couch sick rather than highly functioning, but not quite 100%.
Thursday, December 6, 2007
C3W8D53
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike and chest/biceps
distance: 8.0 miles
time: 30:20
My workout was good this morning. Somehow I got my minutes mixed up on the bike so thats why I only did 30 minutes instead of the normal 31. I'm not sure where or how I messed it up, so I don't know if I missed a high intensity minute or had one extra. Whatever. It was good.
I also did chest/biceps this morning. I haven't been planning these exercises very well. I have to take some time to look up some better exercises on the machine. I should have done that last weekend, but I didn't. I will try to do it this weekend. I got a good workout in, but I feel unprepared and like I'm not doing the best I could be because of it.
Yesterday was a slightly free day. Nora had a doctor's appointment at 8:40 in Palos Heights and since Dave was out of town, I had to get the girls out the door early. I took them to Dunkin Donuts for breakfast rather than trying to get them all to eat cereal in time. Anyway, I didn't get breakfast before we left and then when we got home I shoveled the driveway so I didn't eat anything until 12:30 - I had two bites of a donut, but other than that, nothing. So I didn't eat on schedule, I didn't eat totally clean, but I don't believe I went over on calories. It isn't ideal, but I'm not beating myself up over it.
I'm really beginning to think about all of this in a longer term way - can this be "for life"? Can I eat like this and workout like this long term? I don't think so. But then what should it look like for me to be healthy? I haven't answered that yet, but I'm thinking about it a lot.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike and chest/biceps
distance: 8.0 miles
time: 30:20
My workout was good this morning. Somehow I got my minutes mixed up on the bike so thats why I only did 30 minutes instead of the normal 31. I'm not sure where or how I messed it up, so I don't know if I missed a high intensity minute or had one extra. Whatever. It was good.
I also did chest/biceps this morning. I haven't been planning these exercises very well. I have to take some time to look up some better exercises on the machine. I should have done that last weekend, but I didn't. I will try to do it this weekend. I got a good workout in, but I feel unprepared and like I'm not doing the best I could be because of it.
Yesterday was a slightly free day. Nora had a doctor's appointment at 8:40 in Palos Heights and since Dave was out of town, I had to get the girls out the door early. I took them to Dunkin Donuts for breakfast rather than trying to get them all to eat cereal in time. Anyway, I didn't get breakfast before we left and then when we got home I shoveled the driveway so I didn't eat anything until 12:30 - I had two bites of a donut, but other than that, nothing. So I didn't eat on schedule, I didn't eat totally clean, but I don't believe I went over on calories. It isn't ideal, but I'm not beating myself up over it.
I'm really beginning to think about all of this in a longer term way - can this be "for life"? Can I eat like this and workout like this long term? I don't think so. But then what should it look like for me to be healthy? I haven't answered that yet, but I'm thinking about it a lot.
Tuesday, December 4, 2007
C3W8D51
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 8.15miles
time: 31:00
I also did triceps and back this morning on the new gym. Actually I did about half and half on the new gym and with free weights. I'm still finding the right weights for the gym, but I think I've found some good exercises. There a few, though, that I need to wait to use the gym until I'm stronger - like bent over lateral rows. I can do them with free weights, but not the gym because the gym starts at 24 lbs and I can't do that much.
I ran yesterday and did legs on the gym. I don't think I got even close to as good of a workout with the gym as I do with free weights, but at some point that may have to be sacrificed in order to save my back, which I'm okay with.
I weighed myself today - 130.0. So I'm still losing even thought I haven't been super strict with staying at 1700 calories per day. I can't wait to see the 120s! My BF was at 9.5 on the calipers - I think that is 20.55%. I have to believe that those readings are off in some way. I mean I believe that my BF is going down consistently every week, but I think if I were TRULY 20.55% body fat I would be seeing some more definition. So I think the numbers are off by a few points. Regardless, it is measuring progress and that is what matters.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 8.15miles
time: 31:00
I also did triceps and back this morning on the new gym. Actually I did about half and half on the new gym and with free weights. I'm still finding the right weights for the gym, but I think I've found some good exercises. There a few, though, that I need to wait to use the gym until I'm stronger - like bent over lateral rows. I can do them with free weights, but not the gym because the gym starts at 24 lbs and I can't do that much.
I ran yesterday and did legs on the gym. I don't think I got even close to as good of a workout with the gym as I do with free weights, but at some point that may have to be sacrificed in order to save my back, which I'm okay with.
I weighed myself today - 130.0. So I'm still losing even thought I haven't been super strict with staying at 1700 calories per day. I can't wait to see the 120s! My BF was at 9.5 on the calipers - I think that is 20.55%. I have to believe that those readings are off in some way. I mean I believe that my BF is going down consistently every week, but I think if I were TRULY 20.55% body fat I would be seeing some more definition. So I think the numbers are off by a few points. Regardless, it is measuring progress and that is what matters.
Saturday, December 1, 2007
C3W7D48
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: steady state on the bike
distance: 7.75 miles
time: 30:00
Not much to report. Didn't feel like getting out of bed this morning, but did it anyway. Will strive for a clean day today with the exception of a free meal tonight after church. Also - need to get all of my water in.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: steady state on the bike
distance: 7.75 miles
time: 30:00
Not much to report. Didn't feel like getting out of bed this morning, but did it anyway. Will strive for a clean day today with the exception of a free meal tonight after church. Also - need to get all of my water in.
Friday, November 30, 2007
C3W7D47
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 38:30
Distance: 4.0 miles
Time: 51:17
Speeds: 3.9/5.5/5.2
My run was good this morning. I struggled to get up and get down there. I felt so tired - not physically this time, more like I hadn't had enough sleep - and I just didn't feel like running. But I kicked myself out of bed and found my way to the treadmill. I had the last disc of Little Women to look forward to:)
My left calf hurt in a different way today. I dont' understand what is going on with that leg. It felt more like muscle tenderness today, not further in as it usually does.
Yesterday I did half of my back/chest workout on the new gym. I think I'm going to enjoy this. It should make my workouts quicker for sure, which will be nice. I also think that the variety of exercises for larger muscles like back, chest and legs is going to be bigger.
Today I will do shoulders and maybe abs this afternoon.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 38:30
Distance: 4.0 miles
Time: 51:17
Speeds: 3.9/5.5/5.2
My run was good this morning. I struggled to get up and get down there. I felt so tired - not physically this time, more like I hadn't had enough sleep - and I just didn't feel like running. But I kicked myself out of bed and found my way to the treadmill. I had the last disc of Little Women to look forward to:)
My left calf hurt in a different way today. I dont' understand what is going on with that leg. It felt more like muscle tenderness today, not further in as it usually does.
Yesterday I did half of my back/chest workout on the new gym. I think I'm going to enjoy this. It should make my workouts quicker for sure, which will be nice. I also think that the variety of exercises for larger muscles like back, chest and legs is going to be bigger.
Today I will do shoulders and maybe abs this afternoon.
Thursday, November 29, 2007
C3W7D46
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.11 miles
Time: 31:00
I took my photos yesterday - I was pretty disappointed. I guess considering how much BF I have lost and the change in my measurements over the last 4-6 weeks, I was expecting to see some pretty significant changes since October 15. I really didn't see much difference - perhaps its my own self criticism, but I didn't see much change. Oh well, it won't deter me. The numbers on the tape measure don't lie and even if the BF measurement is not 100% accurate, it has been consistent and it has been going down.
I did triceps and biceps yesterday afternoon and will do back/chest this afternoon.
My kids are driving me crazy - okay, its just Georgia. She is so destructive. I'm so exhausted by the end of the day from picking up after her, from being frustrated about all of the stuff she is destroying and ruining in our house and from listening to her fits... Its a wonder I get out of bed in the morning. Its been tough for the last couple of days.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.11 miles
Time: 31:00
I took my photos yesterday - I was pretty disappointed. I guess considering how much BF I have lost and the change in my measurements over the last 4-6 weeks, I was expecting to see some pretty significant changes since October 15. I really didn't see much difference - perhaps its my own self criticism, but I didn't see much change. Oh well, it won't deter me. The numbers on the tape measure don't lie and even if the BF measurement is not 100% accurate, it has been consistent and it has been going down.
I did triceps and biceps yesterday afternoon and will do back/chest this afternoon.
My kids are driving me crazy - okay, its just Georgia. She is so destructive. I'm so exhausted by the end of the day from picking up after her, from being frustrated about all of the stuff she is destroying and ruining in our house and from listening to her fits... Its a wonder I get out of bed in the morning. Its been tough for the last couple of days.
Wednesday, November 28, 2007
C3W7D45
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3mile: 38:39
distance: 4.0 miles
time: 51:27
program: W1/4mi, J1/4mi, W1/8mi, J1/2mi - repeat 2 1/2 times
Running was good today although my left calf/ankle was pretty sore. I didn't feel good at all when I woke up - over tired, body was sore, slight headache and congested sinuses. I got up anyway and dragged myself downstairs and I'm glad I did. I felt good while I was running - other than the leg issue. Again, I feel I made the right decision to start over.
We had our new gym assembled yesterday - it took all day. They were here from 11-4:45. Much longer than they (and we) anticipated. Dave tried it out this morning already and I think I'm going to wait until next week before I start doing a lot of work on it. I want to finish out this week on the workouts I've been doing and then over the weekend I will design an entire new workout schedule.
I didn't get triceps and biceps done yesterday because the assemblers were here. I felt like I had so much time on my hands while the girls were at school - I got the whole house cleaned! I'm still trying to decide if I'm going to just skip that workout this week or do it this afternoon.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3mile: 38:39
distance: 4.0 miles
time: 51:27
program: W1/4mi, J1/4mi, W1/8mi, J1/2mi - repeat 2 1/2 times
Running was good today although my left calf/ankle was pretty sore. I didn't feel good at all when I woke up - over tired, body was sore, slight headache and congested sinuses. I got up anyway and dragged myself downstairs and I'm glad I did. I felt good while I was running - other than the leg issue. Again, I feel I made the right decision to start over.
We had our new gym assembled yesterday - it took all day. They were here from 11-4:45. Much longer than they (and we) anticipated. Dave tried it out this morning already and I think I'm going to wait until next week before I start doing a lot of work on it. I want to finish out this week on the workouts I've been doing and then over the weekend I will design an entire new workout schedule.
I didn't get triceps and biceps done yesterday because the assemblers were here. I felt like I had so much time on my hands while the girls were at school - I got the whole house cleaned! I'm still trying to decide if I'm going to just skip that workout this week or do it this afternoon.
Tuesday, November 27, 2007
C3W7D44
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.09miles
Time: 31:00
I could tell my legs were super tired from lifting yesterday. They did not want to pedal that bike! But I still sucked it up and tried to kick it into high gear for a good HIIT workout. I did pretty well. I maintained mid 90 rpms during my high intervals - not as great as 100, but I was happy with it considering how sore and tired my legs are today.
Weight: 130.6
BF: 21.02%
Will take photos sometime today - can't wait to see the changes, but also a little scared that they won't be noticeable.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.09miles
Time: 31:00
I could tell my legs were super tired from lifting yesterday. They did not want to pedal that bike! But I still sucked it up and tried to kick it into high gear for a good HIIT workout. I did pretty well. I maintained mid 90 rpms during my high intervals - not as great as 100, but I was happy with it considering how sore and tired my legs are today.
Weight: 130.6
BF: 21.02%
Will take photos sometime today - can't wait to see the changes, but also a little scared that they won't be noticeable.
Monday, November 26, 2007
C3W7D43
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
distance: 4.00 miles
time: 51:42
Program: w1/4mi, J1/4mi, w1/8mi, J1/2mi - repeated 3 1/2 times
Running was actually really good today. I felt great while I was running and I feel good now. I think it was really good that I went back to the C25k and started over - mentally I needed it. Physically, too, I think.
I weighed myself and did BF this morning, but I'm going to wait to take final numbers until tomorrow. I will also do pictures tomorrow - I want to give myself a day to rehydrate after a loooong weekend of not drinking nearly enough water. I really need to get better about that.
I did okay this weekend in terms of eating. I didn't stay totally clean, but I definitely did not overindulge or have an all out feast. The worst of it was probably Saturday night - Dave and I went out for Chinese and then shared a Cookie Monster at Cheddar's afterward. Other than that, though, I didn't do too badly considering how long the weekend was.
We bought a new home gym yesterday. I saw an ad in the Sunday Tribune for one at MC Sports - normally $1500 on sale for $500 on Sunday and Monday. We flew over there and checked it out. We debated between the one we ended up getting and a smith machine for a while. I think we both wanted the smith machine, but ultimately chose this one because it has an assisted squat station, which I desperately need for my back. It also has an electronic personal trainer and we can do calf raises on the squat station. I'm very, very excited about it and I know Dave is too. This is holding us off from having to join a gym for a long time, I think. And it was only $500 - huge steal! We're having someone assemble it for us so we have to wait for that, but hopefully by next week we'll have it all ready to go.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
distance: 4.00 miles
time: 51:42
Program: w1/4mi, J1/4mi, w1/8mi, J1/2mi - repeated 3 1/2 times
Running was actually really good today. I felt great while I was running and I feel good now. I think it was really good that I went back to the C25k and started over - mentally I needed it. Physically, too, I think.
I weighed myself and did BF this morning, but I'm going to wait to take final numbers until tomorrow. I will also do pictures tomorrow - I want to give myself a day to rehydrate after a loooong weekend of not drinking nearly enough water. I really need to get better about that.
I did okay this weekend in terms of eating. I didn't stay totally clean, but I definitely did not overindulge or have an all out feast. The worst of it was probably Saturday night - Dave and I went out for Chinese and then shared a Cookie Monster at Cheddar's afterward. Other than that, though, I didn't do too badly considering how long the weekend was.
We bought a new home gym yesterday. I saw an ad in the Sunday Tribune for one at MC Sports - normally $1500 on sale for $500 on Sunday and Monday. We flew over there and checked it out. We debated between the one we ended up getting and a smith machine for a while. I think we both wanted the smith machine, but ultimately chose this one because it has an assisted squat station, which I desperately need for my back. It also has an electronic personal trainer and we can do calf raises on the squat station. I'm very, very excited about it and I know Dave is too. This is holding us off from having to join a gym for a long time, I think. And it was only $500 - huge steal! We're having someone assemble it for us so we have to wait for that, but hopefully by next week we'll have it all ready to go.
Saturday, November 24, 2007
C3W6D41
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: steady state on the bike
distance: 8.13 miles
time: 33:00
speed: 75-80 rpms
I did not feel like getting up this morning to workout, but I did because I didn't have a true cardio session yesterday (we did walk fast downtown pushing strollers last night, but not the same thing).
I think Monday is going to be a bad day to take pictures - after Thanksgiving, after a 4 day weekend which has proven to be difficult to eat at the proper times. I will do better today, though - I will make sure I'm eating at the proper times today and we'll have a free meal tonight. Tomorrow, I'm going to try to have a free meal in the early part of the day so I'm not retaining so much water by having it at night.
Have been thinking a lot about this being a for-life thing. Not sure if it is. Am trying to figure it out. A friend has just started a program called Precision Nutrition. It is definitely something that I'm willing to look into as it focuses more on eating healthy and having it be a part of life rather than doing this extreme sort of calorie/carb/protein counting. I can do this for the rest of the challenge - I can do it until my birthday, which would make it a full year, but I'm not sure I can do it for the rest of my life. Not sure where to go with this.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: steady state on the bike
distance: 8.13 miles
time: 33:00
speed: 75-80 rpms
I did not feel like getting up this morning to workout, but I did because I didn't have a true cardio session yesterday (we did walk fast downtown pushing strollers last night, but not the same thing).
I think Monday is going to be a bad day to take pictures - after Thanksgiving, after a 4 day weekend which has proven to be difficult to eat at the proper times. I will do better today, though - I will make sure I'm eating at the proper times today and we'll have a free meal tonight. Tomorrow, I'm going to try to have a free meal in the early part of the day so I'm not retaining so much water by having it at night.
Have been thinking a lot about this being a for-life thing. Not sure if it is. Am trying to figure it out. A friend has just started a program called Precision Nutrition. It is definitely something that I'm willing to look into as it focuses more on eating healthy and having it be a part of life rather than doing this extreme sort of calorie/carb/protein counting. I can do this for the rest of the challenge - I can do it until my birthday, which would make it a full year, but I'm not sure I can do it for the rest of my life. Not sure where to go with this.
Thursday, November 22, 2007
C3W6D39
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 8.22 miles
time: 31:00
I really kicked it in the bum this morning, holy cow - thats the longest distance I've gone so far while doing 30:00 HIIT on the bike.
Today is Thanksgiving. We are driving up to Michigan to have it with the Wiersma family. It was actually the year to spend with Dave's family, but since we can't afford to go out to Virginia and they aren't coming here, we've begged our way into my family's dinner. Aunt Sandy is cooking so it should be interesting - it won't just be your standard midwest Thanksgiving fare. I'm looking forward to the meal and the afternoon and evening. I'm glad I lifted yesterday so I don't have to worry about not doing so today. Tomorrow I'll miss a running session, but we're going downtown in the evening to see the tree and the windows, so I'll get some walking in. I'll also have to find time to do shoulders and abs tomorrow - shouldn't be a problem.
Pictures on are Monday so I need to have a good weekend.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 8.22 miles
time: 31:00
I really kicked it in the bum this morning, holy cow - thats the longest distance I've gone so far while doing 30:00 HIIT on the bike.
Today is Thanksgiving. We are driving up to Michigan to have it with the Wiersma family. It was actually the year to spend with Dave's family, but since we can't afford to go out to Virginia and they aren't coming here, we've begged our way into my family's dinner. Aunt Sandy is cooking so it should be interesting - it won't just be your standard midwest Thanksgiving fare. I'm looking forward to the meal and the afternoon and evening. I'm glad I lifted yesterday so I don't have to worry about not doing so today. Tomorrow I'll miss a running session, but we're going downtown in the evening to see the tree and the windows, so I'll get some walking in. I'll also have to find time to do shoulders and abs tomorrow - shouldn't be a problem.
Pictures on are Monday so I need to have a good weekend.
Wednesday, November 21, 2007
C3W6D38
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 39:54
distance: 3.007
time: 40:00
speeds: 3.9/5.2/5.5
I had to cut my run short by 10 minutes this morning because I forgot that I have to take Nora to physical therapy by 7:30.
I finally found a way to get my cd player to stop skipping while I'm running - I put a huge roll of carpet next to the treadmill and set it on that. It worked! I was so happy - too bad I didn't think of it until I was almost finished. The skipping was frustrating me so much. I'm very excited about this, though!
I will be lifting chest and back sometime this afternoon - I still have to figure out when - to make up for the fact that I can't lift tomorrow. Three days in a row is going to be rough - I'm going to be dead tonight.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: C25k
3 miles: 39:54
distance: 3.007
time: 40:00
speeds: 3.9/5.2/5.5
I had to cut my run short by 10 minutes this morning because I forgot that I have to take Nora to physical therapy by 7:30.
I finally found a way to get my cd player to stop skipping while I'm running - I put a huge roll of carpet next to the treadmill and set it on that. It worked! I was so happy - too bad I didn't think of it until I was almost finished. The skipping was frustrating me so much. I'm very excited about this, though!
I will be lifting chest and back sometime this afternoon - I still have to figure out when - to make up for the fact that I can't lift tomorrow. Three days in a row is going to be rough - I'm going to be dead tonight.
Tuesday, November 20, 2007
C3W6D37
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on bike
distance: 8.08
time: 31:00
I kicked my own bum on the bike this morning. I really made a huge effort to get beyond even the 90 rpms during my high interval minutes. I was able to maintain about 99-100 for several of the high minutes and was quite proud of myself - especially on the day after a leg workout.
I weighed myself again this morning after spending yesterday trying to rehydrate myself. I was at 130.6. I'm still recording yesterday's weight - 132.2, but it makes me feel good to see that loewr number on the scale. I just can't wait to break through to the 120's again - it has been a really, really long time.
Regardless of what the scale says, though, I am loving my body and am happy with what is going on. I know that I work harder than 99% of the people that cross my path - and even if I'm not tiny, I'm strong - and people are taking notice. My FIL saw the muscles in my arms when he was here. My MIL was certain that I had lost some more weight and was surprised to hear that I hadn't lost any. I am enjoying this - I like what I eat, I feel I make responsible choices and am setting a good example for my kids in terms of eating right and exercising. It is a priority in our lives and we're very intentional about it and I'm proud of that.
I have quite a ways to go in terms of cardio training. I feel like I'm in good health, but I could be even better. I still want to be able to run 5 miles in 45:00 3 times a week. I know that goal is a long way off right now, but I'm steadily working toward it. And after I reach that goal, I'll set another and another. This is the way to live - not complacent, constantly striving forward to be even better than before.
This afternoon I will do triceps/biceps
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on bike
distance: 8.08
time: 31:00
I kicked my own bum on the bike this morning. I really made a huge effort to get beyond even the 90 rpms during my high interval minutes. I was able to maintain about 99-100 for several of the high minutes and was quite proud of myself - especially on the day after a leg workout.
I weighed myself again this morning after spending yesterday trying to rehydrate myself. I was at 130.6. I'm still recording yesterday's weight - 132.2, but it makes me feel good to see that loewr number on the scale. I just can't wait to break through to the 120's again - it has been a really, really long time.
Regardless of what the scale says, though, I am loving my body and am happy with what is going on. I know that I work harder than 99% of the people that cross my path - and even if I'm not tiny, I'm strong - and people are taking notice. My FIL saw the muscles in my arms when he was here. My MIL was certain that I had lost some more weight and was surprised to hear that I hadn't lost any. I am enjoying this - I like what I eat, I feel I make responsible choices and am setting a good example for my kids in terms of eating right and exercising. It is a priority in our lives and we're very intentional about it and I'm proud of that.
I have quite a ways to go in terms of cardio training. I feel like I'm in good health, but I could be even better. I still want to be able to run 5 miles in 45:00 3 times a week. I know that goal is a long way off right now, but I'm steadily working toward it. And after I reach that goal, I'll set another and another. This is the way to live - not complacent, constantly striving forward to be even better than before.
This afternoon I will do triceps/biceps
Monday, November 19, 2007
C3W6D36
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Couch to 5k - week 3
3 miles: 39 minutes and something - forgot to pay attention
time: 53:00
distance: 4.014
speeds: 3.8/3.9/5.3/5.5
program: Jog 90seconds, walk 90 seconds, Run 3 minutes, Walk 3 minutes
I started the C25k again this morning. I started at week 3 so that I would end the training at the same time that I end this challenge. It definitely felt way too easy, but I need it, I think - mentally and perhaps physically.
Weight this morning: 132.2. Still hovering around 132, although every week when I weigh myself on Tuesday I weigh somewhere between 130 and 131 - I think its the water. I tried to drink a ton of water yesterday - and I did - but I didn't drink any water on Saturday and I had some alcohol on Saturday evening at the Jones party so I was even more behind the eight ball yesterday in terms of water.
BF this morning: 21.5% I believe. The most consistent reading I got on the calipers was 10.5mm. Its hard to believe that I've lost less than 2 pounds but I've lost 2 or 3% body fat. I'm right on track for my goal of 6% for this challenge - I hope the weight catches up. My goal is to be 125 by the end of the challenge, but it doesn't seem like I'll be any less than 132:)
I need to step it up and get back to my strict meal times and eating and planning. I could feel that last week I was slipping a bit and I definitely slipped a bit over the weekend - not in terms of eating horribly. I ate really well this weekend, however, I have it in the back of my mind all day that I'm going to have a free meal at night so I don't want to overindulge calorie-wise and end up skipping a meal or two throughout the day. I need to stop doing that and continue with my clean eating menu/meal times and not go overboard on that free meal.
I also slacked a bit on working out last week - I missed one cardio workout and I did tae bo instead of running on Friday morning. Not a horrible thing, but not what my expectations are either. I need to step it up. I'm almost halfway done with this challenge, I can't taper off toward the end.
One week from today I take pictures!
This afternoon I will do quads/hams.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extentions: 12, 12, 10 @ 45lbs / each leg
BB Step Ups: 3x12 @ 67lbs / leg
BB Walking Lunges: 3x18 @ 67lbs / leg
Stiff Leg Deadlifts: 3x12 @ 67lbs
Lying Hamstring Curls: 12, 10, 8 @ 48lbs
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Couch to 5k - week 3
3 miles: 39 minutes and something - forgot to pay attention
time: 53:00
distance: 4.014
speeds: 3.8/3.9/5.3/5.5
program: Jog 90seconds, walk 90 seconds, Run 3 minutes, Walk 3 minutes
I started the C25k again this morning. I started at week 3 so that I would end the training at the same time that I end this challenge. It definitely felt way too easy, but I need it, I think - mentally and perhaps physically.
Weight this morning: 132.2. Still hovering around 132, although every week when I weigh myself on Tuesday I weigh somewhere between 130 and 131 - I think its the water. I tried to drink a ton of water yesterday - and I did - but I didn't drink any water on Saturday and I had some alcohol on Saturday evening at the Jones party so I was even more behind the eight ball yesterday in terms of water.
BF this morning: 21.5% I believe. The most consistent reading I got on the calipers was 10.5mm. Its hard to believe that I've lost less than 2 pounds but I've lost 2 or 3% body fat. I'm right on track for my goal of 6% for this challenge - I hope the weight catches up. My goal is to be 125 by the end of the challenge, but it doesn't seem like I'll be any less than 132:)
I need to step it up and get back to my strict meal times and eating and planning. I could feel that last week I was slipping a bit and I definitely slipped a bit over the weekend - not in terms of eating horribly. I ate really well this weekend, however, I have it in the back of my mind all day that I'm going to have a free meal at night so I don't want to overindulge calorie-wise and end up skipping a meal or two throughout the day. I need to stop doing that and continue with my clean eating menu/meal times and not go overboard on that free meal.
I also slacked a bit on working out last week - I missed one cardio workout and I did tae bo instead of running on Friday morning. Not a horrible thing, but not what my expectations are either. I need to step it up. I'm almost halfway done with this challenge, I can't taper off toward the end.
One week from today I take pictures!
This afternoon I will do quads/hams.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extentions: 12, 12, 10 @ 45lbs / each leg
BB Step Ups: 3x12 @ 67lbs / leg
BB Walking Lunges: 3x18 @ 67lbs / leg
Stiff Leg Deadlifts: 3x12 @ 67lbs
Lying Hamstring Curls: 12, 10, 8 @ 48lbs
Friday, November 16, 2007
C3W5D33
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Tae Bo
I took a morning off from cardio yesterday because we had gotten home so late the night before from Daughtry. I decided that it would be much more effective for me to sleep in than to tire my body out by getting up early and doing cardio. I did go down and lift in the afternoon, though - Chest/Back.
This morning I decided to do Tae Bo instead of run. I had such a horrible run on Wednesday that I think I'm just dreading getting back on the treadmill. I am going to start the couch 2 5k on Monday again and start from week 2 or 3 so that by the end of this challenge I will be running 3 miles. I need to get back into this, but I need to ease into it and do it smartly. Overuse and overtraining and injuring myself is not going to help anything.
My body is so tired lately and my right forearm is really suffering. I have pain near my elbow and just a general ache in my forearm and throughout the night I wake up with numb fingers. I'm not sure what I can do for any of it - or if it is all related or separate issues.
I wore my NY & Co. city stretch pants to Daughtry the other night. They look much different on me - I can see that my legs are changing shape a bit. The bottom part of my thighs is shaping up and my bum is tighter - these pants leave nothing to the imagination in those areas. Dave said they looked really, really good on me. I was pleased with how they fit. My body is changing - slowly but surely it is changing! I can't wait to see where I end up on my birthday next year!
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Tae Bo
I took a morning off from cardio yesterday because we had gotten home so late the night before from Daughtry. I decided that it would be much more effective for me to sleep in than to tire my body out by getting up early and doing cardio. I did go down and lift in the afternoon, though - Chest/Back.
This morning I decided to do Tae Bo instead of run. I had such a horrible run on Wednesday that I think I'm just dreading getting back on the treadmill. I am going to start the couch 2 5k on Monday again and start from week 2 or 3 so that by the end of this challenge I will be running 3 miles. I need to get back into this, but I need to ease into it and do it smartly. Overuse and overtraining and injuring myself is not going to help anything.
My body is so tired lately and my right forearm is really suffering. I have pain near my elbow and just a general ache in my forearm and throughout the night I wake up with numb fingers. I'm not sure what I can do for any of it - or if it is all related or separate issues.
I wore my NY & Co. city stretch pants to Daughtry the other night. They look much different on me - I can see that my legs are changing shape a bit. The bottom part of my thighs is shaping up and my bum is tighter - these pants leave nothing to the imagination in those areas. Dave said they looked really, really good on me. I was pleased with how they fit. My body is changing - slowly but surely it is changing! I can't wait to see where I end up on my birthday next year!
Wednesday, November 14, 2007
C3W5D31
Challenge 3
Beginning Date: October 15, 200
Ending Date: January 6, 2008
Workout: Running
3 miles: 36:32
distance: 4.066
time: 50:00
speeds: 3.8/5.2
Running was rough this morning. Combination of my body being tired, my calf hurting and not being able to listen to my book. For some reason while I run, the cd player stops - doesn't do it while I'm on the bike or if I walk, only when I run. Its frustrating. When I don't have the book to listen to I watch the news and I stare at the clock which makes it terribly difficult to get some decent minutes in. I may have to find a new cd player soon.
I've been thinking of going back to square 1 with the couch to 5k program. I never completed it - I just started running for minutes with the beginning of this challenge and missed the last few weeks of the training program. I'm going to restart it on Monday and I'm hoping that going back to easier runs will help me ease back into the longer runs.
Today is my day off of weights so I'll be doing yoga this afternoon. I'm looking forward to it - stretching sounds really good right about now:)
Beginning Date: October 15, 200
Ending Date: January 6, 2008
Workout: Running
3 miles: 36:32
distance: 4.066
time: 50:00
speeds: 3.8/5.2
Running was rough this morning. Combination of my body being tired, my calf hurting and not being able to listen to my book. For some reason while I run, the cd player stops - doesn't do it while I'm on the bike or if I walk, only when I run. Its frustrating. When I don't have the book to listen to I watch the news and I stare at the clock which makes it terribly difficult to get some decent minutes in. I may have to find a new cd player soon.
I've been thinking of going back to square 1 with the couch to 5k program. I never completed it - I just started running for minutes with the beginning of this challenge and missed the last few weeks of the training program. I'm going to restart it on Monday and I'm hoping that going back to easier runs will help me ease back into the longer runs.
Today is my day off of weights so I'll be doing yoga this afternoon. I'm looking forward to it - stretching sounds really good right about now:)
Tuesday, November 13, 2007
C3W5D30
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 7.79 miles
time: 31:00
Holy cow is my body exhausted. I slept until 6:20 this morning and still didn't want to get up. I need to go post my weight workout from yesterday because I killed myself! My workout this morning showed how tired I was - I have typically been riding just slightly over 8 miles in 31 minutes and today I didn't get there. I could see that my rpms for both my low intensity and my high intensity minutes were about 5rpms lower than normal. I could just tell that everything about me was tired. That is to be expected after a leg workout, though.
I bruised the back of my neck yesterday while doing step ups. Sometimes I look back in hindsight and think that I'm such a flippin' idiot - like how could I not anticipate that something like this would happen? I was doing barbell step ups with 65lbs on my shoulders. I was stepping up onto one of the girls' desk chairs and at the last rep of my second set a leg buckled and broke off and the chair fell over - while I was on it. I was in the process of stepping down, I think, so I didn't fall, but I did stumble a bit and the barbell rode up my neck and thats where I'm bruised. I am so thankful, though, that that is all that happened. I could have gotten hurt much, much worse than that and I could have hurt Ryann pretty badly since she was hanging out there with me. God, thank you that it wasn't worse than it was!
But like I said, I look back and think I'm an idiot - that chair has broken so many times and it isn't sturdy - I should have realized that something could happen.
This afternoon I will do biceps and triceps
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
distance: 7.79 miles
time: 31:00
Holy cow is my body exhausted. I slept until 6:20 this morning and still didn't want to get up. I need to go post my weight workout from yesterday because I killed myself! My workout this morning showed how tired I was - I have typically been riding just slightly over 8 miles in 31 minutes and today I didn't get there. I could see that my rpms for both my low intensity and my high intensity minutes were about 5rpms lower than normal. I could just tell that everything about me was tired. That is to be expected after a leg workout, though.
I bruised the back of my neck yesterday while doing step ups. Sometimes I look back in hindsight and think that I'm such a flippin' idiot - like how could I not anticipate that something like this would happen? I was doing barbell step ups with 65lbs on my shoulders. I was stepping up onto one of the girls' desk chairs and at the last rep of my second set a leg buckled and broke off and the chair fell over - while I was on it. I was in the process of stepping down, I think, so I didn't fall, but I did stumble a bit and the barbell rode up my neck and thats where I'm bruised. I am so thankful, though, that that is all that happened. I could have gotten hurt much, much worse than that and I could have hurt Ryann pretty badly since she was hanging out there with me. God, thank you that it wasn't worse than it was!
But like I said, I look back and think I'm an idiot - that chair has broken so many times and it isn't sturdy - I should have realized that something could happen.
This afternoon I will do biceps and triceps
Monday, November 12, 2007
C3W5D29
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 37:00
Distance: 4.011
Time: 50:00
Speeds: 3.7/5.1(20:00)/5.2/3.8
So much to write about this morning... I tried to ease up on my run this morning and go more for endurance than speed. I ran for 20:00 straight at 5.1 mph and my heartrate was at 195bpm. I actually think that 5.1 is harder than 5.2 because it is too slow of a pace. When I increased the speed to 5.2 it felt much more comfortable. I ran 5.2 for 10 minutes and my heart rate was around 185bpm, so I think it is a better pace for me. I'm going to continue to work on endurance until I am comfortably running 3 miles straight - keyword being comfortablly. At that point I will try to start shaving time off.
I took a small break at the end of last week - it wasn't planned it just happened. Friday morning I woke up and my body was sooooo tired so I did yoga instead of running. In the afternoon I was feeling lonely and sad and ended up crying and watching tv in my bed instead of lifting weights. Saturday morning I was going to do cardio and lift, but I woke up with cramps and stayed in bed instead. But I did walk all afternoon at a craft show with my mother-in-law... I think it was good to take the break as my body feels rested and ready for the week. I didn't do too badly in terms of eating over the weekend. I didn't get as many meals in as I should have, but I did have my two free meals - pizza & salad on Saturday night & soup & salad on Sunday night.
I weighed and measured this morning. I was prepared for a bad weight this morning due to TOM (started Saturday) and water retention from the weekend (although I did drink more water yesterday than I normally do on Sunday). My weight was 132.8 - up .8 from last week. I'm okay with it. I may weigh myself tomorrow out of curiosity, but I recorded 132.8. I also tried measuring BF, but I still get such inconsistent readings - I'm going to do it again before I take a shower.
I'm really excited, though, because my measurements ROCK! I'm so excited about them! I think I've lost more in measurements in the past 4 weeks than I did in the previous 24 - lets check:
Site . . . . . 4/2/07 . . . . . 10/15/07 . . . . . 11/12/07
Weight . . . .135.4 . . . . . . . .133.6 . . . . . . . . 132.8
Waist . . . . . .32" . . . . . . . . . 31 1/8" . . . . . . 30 1/2"
Bicep . . . . . 12 3/4" . . . . . . 12 1/2" . . . . . . 12 3/8"
Bum . . . . . 37 3/4" . . . . . . .36 5/8" . . . . . . 35 15/16"
Thigh . . . . . 23" . . . . . . . . . 23 7/8" . . . . . . 23 1/4" (I don't think that first one was at the same spot)
This definitely gives me the motivation to keep doing what I'm doing and to get back to the stricter eating schedule and to keep my weekends under control. I cannot believe the difference in measurements even with such a little change in scale weight!
I will do quads and hams this afternoon and if I'm ambitious I will try to do shoulders/abs. It is Veterans Day and the girls are off of school so it might not be so easy to get the work out in this afternoon.... or it may be easier to get it all in. I will get it in some time today, though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 42lbs
BB Step Ups: 3x12 @ 65lbs
BB Walking Lunges: 3x18 @ 65lbs
Stiff Leg Deadlift: 3x12 @ 65lbs
Lying hamstring curl: 12, 9, 8 @ 48 lbs
Shoulders:
Upright Row: 12, 11, 9 @ 46lbs
BB Press: 12, 12, 9 @ 35lbs
Front Raise: 12, 10, 8 @ 15lbs
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 37:00
Distance: 4.011
Time: 50:00
Speeds: 3.7/5.1(20:00)/5.2/3.8
So much to write about this morning... I tried to ease up on my run this morning and go more for endurance than speed. I ran for 20:00 straight at 5.1 mph and my heartrate was at 195bpm. I actually think that 5.1 is harder than 5.2 because it is too slow of a pace. When I increased the speed to 5.2 it felt much more comfortable. I ran 5.2 for 10 minutes and my heart rate was around 185bpm, so I think it is a better pace for me. I'm going to continue to work on endurance until I am comfortably running 3 miles straight - keyword being comfortablly. At that point I will try to start shaving time off.
I took a small break at the end of last week - it wasn't planned it just happened. Friday morning I woke up and my body was sooooo tired so I did yoga instead of running. In the afternoon I was feeling lonely and sad and ended up crying and watching tv in my bed instead of lifting weights. Saturday morning I was going to do cardio and lift, but I woke up with cramps and stayed in bed instead. But I did walk all afternoon at a craft show with my mother-in-law... I think it was good to take the break as my body feels rested and ready for the week. I didn't do too badly in terms of eating over the weekend. I didn't get as many meals in as I should have, but I did have my two free meals - pizza & salad on Saturday night & soup & salad on Sunday night.
I weighed and measured this morning. I was prepared for a bad weight this morning due to TOM (started Saturday) and water retention from the weekend (although I did drink more water yesterday than I normally do on Sunday). My weight was 132.8 - up .8 from last week. I'm okay with it. I may weigh myself tomorrow out of curiosity, but I recorded 132.8. I also tried measuring BF, but I still get such inconsistent readings - I'm going to do it again before I take a shower.
I'm really excited, though, because my measurements ROCK! I'm so excited about them! I think I've lost more in measurements in the past 4 weeks than I did in the previous 24 - lets check:
Site . . . . . 4/2/07 . . . . . 10/15/07 . . . . . 11/12/07
Weight . . . .135.4 . . . . . . . .133.6 . . . . . . . . 132.8
Waist . . . . . .32" . . . . . . . . . 31 1/8" . . . . . . 30 1/2"
Bicep . . . . . 12 3/4" . . . . . . 12 1/2" . . . . . . 12 3/8"
Bum . . . . . 37 3/4" . . . . . . .36 5/8" . . . . . . 35 15/16"
Thigh . . . . . 23" . . . . . . . . . 23 7/8" . . . . . . 23 1/4" (I don't think that first one was at the same spot)
This definitely gives me the motivation to keep doing what I'm doing and to get back to the stricter eating schedule and to keep my weekends under control. I cannot believe the difference in measurements even with such a little change in scale weight!
I will do quads and hams this afternoon and if I'm ambitious I will try to do shoulders/abs. It is Veterans Day and the girls are off of school so it might not be so easy to get the work out in this afternoon.... or it may be easier to get it all in. I will get it in some time today, though.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 42lbs
BB Step Ups: 3x12 @ 65lbs
BB Walking Lunges: 3x18 @ 65lbs
Stiff Leg Deadlift: 3x12 @ 65lbs
Lying hamstring curl: 12, 9, 8 @ 48 lbs
Shoulders:
Upright Row: 12, 11, 9 @ 46lbs
BB Press: 12, 12, 9 @ 35lbs
Front Raise: 12, 10, 8 @ 15lbs
Friday, November 9, 2007
C3W4D26
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Yoga
I decided to give my body a break this morning and did yoga instead of running. I just need a rest, I think. And I feel a slight injury in my left calf/ankle that I don't want to aggravate any more than it already is. I will get back to running on Monday.
Yoga is tough, though. I am not flexible at all and it is difficult for me to stay in some of those poses for long periods of time. I did both the flexibility and the strength workouts on the DVD - so a total of about 45-50 minutes. In the strength workout, he holds the downward dog for quite a few breaths - pretty hard for me since not much weight is being beared on my feet for that one because of my inflexibility. He also does several poses where you're balancing all of your weight on your arms. Someday I'll be able to do that - I'm going to work my way to that, but right now, I can't. I do enjoy the stretching and the feeling that I'm becoming more flexible with each workout, so I'll continue to do it a couple of times a week.
This afternoon I will do shoulders and abs and then I'm done with weights for the week. My in-laws are coming for Georgia's birthday this weekend. My MIL and I are going to a craft show on Saturday during the day and then we're all going to the circus on Saturday night. Its going to tons of fun, but incredibly difficult to eat clean and at the appropriate times. I'm going to have to figure out how to make it work. I made some extra pumpkin protein muffins last night and perhaps I'll make some pancakes tonight so I can bring those along with me. I'm not going to turn this into an all out free weekend - I can't let their poor eating habits control me. I need to control myself and my decisions this weekend.
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Yoga
I decided to give my body a break this morning and did yoga instead of running. I just need a rest, I think. And I feel a slight injury in my left calf/ankle that I don't want to aggravate any more than it already is. I will get back to running on Monday.
Yoga is tough, though. I am not flexible at all and it is difficult for me to stay in some of those poses for long periods of time. I did both the flexibility and the strength workouts on the DVD - so a total of about 45-50 minutes. In the strength workout, he holds the downward dog for quite a few breaths - pretty hard for me since not much weight is being beared on my feet for that one because of my inflexibility. He also does several poses where you're balancing all of your weight on your arms. Someday I'll be able to do that - I'm going to work my way to that, but right now, I can't. I do enjoy the stretching and the feeling that I'm becoming more flexible with each workout, so I'll continue to do it a couple of times a week.
This afternoon I will do shoulders and abs and then I'm done with weights for the week. My in-laws are coming for Georgia's birthday this weekend. My MIL and I are going to a craft show on Saturday during the day and then we're all going to the circus on Saturday night. Its going to tons of fun, but incredibly difficult to eat clean and at the appropriate times. I'm going to have to figure out how to make it work. I made some extra pumpkin protein muffins last night and perhaps I'll make some pancakes tonight so I can bring those along with me. I'm not going to turn this into an all out free weekend - I can't let their poor eating habits control me. I need to control myself and my decisions this weekend.
Thursday, November 8, 2007
C3W4D25
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.06 miles
Time: 31:00
I did NOT want to work out this morning. I got up, got dressed, went back to bed, got up, hung out on the computer for a while and finally made my way down to the basement. My body is tired. Exhausted, really. I wasn't mentally tired - like I just wanted to go back to sleep - my body was tired - not achy or sore, just tired. I've never really experienced this before. But it isn't surprising based on how hard I'm working.
I've decided that I'm going to concentrate on my endurance with running for now. I want to be running comfortably. I want to run the whole 3 miles comfortably and THEN start working on shaving off time. Its hard for me to not try to push myself further than the time before, but I need to start being comfortable while I'm running - otherwise I dread it so much and I risk injury.
I did my new Yoga DVD yesterday afternoon. Its much better than the one I was doing before. It is quick, though. He moves through the poses very quickly - and I don't know them hardly at all, so I felt like I was constantly behind. I did the flexibility workout and felt like I got a really good stretch. I really should do it more often than once or twice a week, I just don't know how I would fit it in on the other days.
This afternoon I will do chest/back.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.06 miles
Time: 31:00
I did NOT want to work out this morning. I got up, got dressed, went back to bed, got up, hung out on the computer for a while and finally made my way down to the basement. My body is tired. Exhausted, really. I wasn't mentally tired - like I just wanted to go back to sleep - my body was tired - not achy or sore, just tired. I've never really experienced this before. But it isn't surprising based on how hard I'm working.
I've decided that I'm going to concentrate on my endurance with running for now. I want to be running comfortably. I want to run the whole 3 miles comfortably and THEN start working on shaving off time. Its hard for me to not try to push myself further than the time before, but I need to start being comfortable while I'm running - otherwise I dread it so much and I risk injury.
I did my new Yoga DVD yesterday afternoon. Its much better than the one I was doing before. It is quick, though. He moves through the poses very quickly - and I don't know them hardly at all, so I felt like I was constantly behind. I did the flexibility workout and felt like I got a really good stretch. I really should do it more often than once or twice a week, I just don't know how I would fit it in on the other days.
This afternoon I will do chest/back.
Wednesday, November 7, 2007
C3W4D24
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 34:52
distance: 4.201
time: 50:00
speeds: 3.8/5.2/5.4/5.5
It was a lot of starting and stopping with my run this morning. I think I made it a little over a mile straight before I stopped for some reason and then it was just down hill from there. I just can't keep my momentum going after I've stopped once. I need to work on that. I have to break through this mental wall again... maybe I have to just stop working on taking seconds off of my 3 mile time and work on endurance instead.
This afternoon I will do my new yoga DVD - I'm excited to see how different it is from the other one. I hope it is a little more involved and intense.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 34:52
distance: 4.201
time: 50:00
speeds: 3.8/5.2/5.4/5.5
It was a lot of starting and stopping with my run this morning. I think I made it a little over a mile straight before I stopped for some reason and then it was just down hill from there. I just can't keep my momentum going after I've stopped once. I need to work on that. I have to break through this mental wall again... maybe I have to just stop working on taking seconds off of my 3 mile time and work on endurance instead.
This afternoon I will do my new yoga DVD - I'm excited to see how different it is from the other one. I hope it is a little more involved and intense.
Tuesday, November 6, 2007
C3W4D23
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.0 miles
Time: 31:00
Workout was good. I have a new book on cd: Little Women. I decided that this will be a good opportunity for me to read some classic literature - is Little Women a classic? Anyway, it sounds like it will be a good book.
My legs were sore and tired from an awesome leg workout yesterday afternoon and I felt like I had to really push myself to pedal in the proper rpms this morning. The burn was almost immediate - I love feeling that burn in my bum - it means that I'm working those muscles (and they need to be worked:)
I weighed myself this morning. I had weighed yesterday, but showed a loss of only .2lbs (132.0). However, I hardly drank any water over the weekend, so I wanted to drink a full gallon yesterday - rehydrate myself - and weigh again this morning. I had to jump on and off the scale a few times to believe what I was seeing - 130.6! Wow! That is definitely the lowest I've seen since being pregnant with Georgia. I'm really happy!
I also tried measureing my BF% yesterday and this morning and my readings were so inconsistent I have a hard time knowing what it actuallly is. The most consistent number that came up was 10mm (21.02%), which would be down almost 1.5% from last week - that just doesn't seem quite right... I'm going to have to continue to work on that.
I'm really happy with how things are going. My workouts are good - I feel great after I've run, I feel a burn after I do the bike and I am killing myself with the weight lifting like never before. I am increasing reps or weight with every exercise with every workout. This rocks!
This afternoon will be biceps/triceps.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 8.0 miles
Time: 31:00
Workout was good. I have a new book on cd: Little Women. I decided that this will be a good opportunity for me to read some classic literature - is Little Women a classic? Anyway, it sounds like it will be a good book.
My legs were sore and tired from an awesome leg workout yesterday afternoon and I felt like I had to really push myself to pedal in the proper rpms this morning. The burn was almost immediate - I love feeling that burn in my bum - it means that I'm working those muscles (and they need to be worked:)
I weighed myself this morning. I had weighed yesterday, but showed a loss of only .2lbs (132.0). However, I hardly drank any water over the weekend, so I wanted to drink a full gallon yesterday - rehydrate myself - and weigh again this morning. I had to jump on and off the scale a few times to believe what I was seeing - 130.6! Wow! That is definitely the lowest I've seen since being pregnant with Georgia. I'm really happy!
I also tried measureing my BF% yesterday and this morning and my readings were so inconsistent I have a hard time knowing what it actuallly is. The most consistent number that came up was 10mm (21.02%), which would be down almost 1.5% from last week - that just doesn't seem quite right... I'm going to have to continue to work on that.
I'm really happy with how things are going. My workouts are good - I feel great after I've run, I feel a burn after I do the bike and I am killing myself with the weight lifting like never before. I am increasing reps or weight with every exercise with every workout. This rocks!
This afternoon will be biceps/triceps.
Monday, November 5, 2007
C3W4D22
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 34:58
distance: 4.191 miles
Time: 50:00
Speeds: 3.8/5.2/5.3/5.5
My run was good this morning. I ran 2 miles straight - starting at 5.2 then increased to 5.3 at the 1 mile mark. I ran the last 3/4 mile (of the 3 miles) at 5.5 in order to come in under my previous time. I'm going to stick with running the 2 miles straight this week and increase it next week to 2.25 miles and go that route. I've got the mental wall for the 30 minutes and I just want to comfortably run 2 miles before going all out for the 30 minutes again.
I didn't do so great over the weekend in terms of eating. I didn't gorge myself, but I really didn't eat very clean for the most part. I didn't eat a whole lot, so I think my calories were probably in check, but I didn't pay much attention. I also didn't drink much water. We ate lunch over at Doug & Jenny's (I made lasagna) and then had small group in the evening - I have a tough time when I'm not at home... I don't think I did too bad, just a few too many pieces of halloween candy (considering I haven't had any candy bars during the week, I'm okay with the couple I had yesterday).
Next weekend will be another tough one - Dave's parents are going to be in town for Georgia's birthday. His mom and I are going to try to go to a craft show and then we're all going to the circus at night. We're going to have so much fun - I'm really, really excited about it. However, its going to be tough to eat clean and to eat on time. Sunday is going to be me at church with the girls by myself and then everyone over for lunch and the Bears game. I would guess that there may be a pizza involved - it won't be terribly difficult for me to turn that down as long as I'm at my house with my options. I also have to figure out a time to go grocery shopping over the weekend...
This week I'm going to read up on carb cycling and start planning my low and high days for that. I'm eager to see how this works and if I am as satisfied with my re-feed days as my teammates are. Its going to take some extra planning for me so that I can grocery shop properly.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 40lbs (each leg)
Barbell Step Ups: 3x12/leg @ 62lbs
Walking Lunges: 3x18/leg @ 62lbs
Stiff Leg Deadlifts: 3x12 @ 62lbs
Hamstring Curls: 48lbs: 12, 8, 7
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 34:58
distance: 4.191 miles
Time: 50:00
Speeds: 3.8/5.2/5.3/5.5
My run was good this morning. I ran 2 miles straight - starting at 5.2 then increased to 5.3 at the 1 mile mark. I ran the last 3/4 mile (of the 3 miles) at 5.5 in order to come in under my previous time. I'm going to stick with running the 2 miles straight this week and increase it next week to 2.25 miles and go that route. I've got the mental wall for the 30 minutes and I just want to comfortably run 2 miles before going all out for the 30 minutes again.
I didn't do so great over the weekend in terms of eating. I didn't gorge myself, but I really didn't eat very clean for the most part. I didn't eat a whole lot, so I think my calories were probably in check, but I didn't pay much attention. I also didn't drink much water. We ate lunch over at Doug & Jenny's (I made lasagna) and then had small group in the evening - I have a tough time when I'm not at home... I don't think I did too bad, just a few too many pieces of halloween candy (considering I haven't had any candy bars during the week, I'm okay with the couple I had yesterday).
Next weekend will be another tough one - Dave's parents are going to be in town for Georgia's birthday. His mom and I are going to try to go to a craft show and then we're all going to the circus at night. We're going to have so much fun - I'm really, really excited about it. However, its going to be tough to eat clean and to eat on time. Sunday is going to be me at church with the girls by myself and then everyone over for lunch and the Bears game. I would guess that there may be a pizza involved - it won't be terribly difficult for me to turn that down as long as I'm at my house with my options. I also have to figure out a time to go grocery shopping over the weekend...
This week I'm going to read up on carb cycling and start planning my low and high days for that. I'm eager to see how this works and if I am as satisfied with my re-feed days as my teammates are. Its going to take some extra planning for me so that I can grocery shop properly.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One leg extensions: 3x12 @ 40lbs (each leg)
Barbell Step Ups: 3x12/leg @ 62lbs
Walking Lunges: 3x18/leg @ 62lbs
Stiff Leg Deadlifts: 3x12 @ 62lbs
Hamstring Curls: 48lbs: 12, 8, 7
Saturday, November 3, 2007
C3W3D20
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: HIIT on the bike
distance: 8.05 miles
time: 31:00
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: HIIT on the bike
distance: 8.05 miles
time: 31:00
Friday, November 2, 2007
C3W3D19
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:00
Distance: 4.154
Time: 50:00
I didn't make the 2 miles straight without stopping that I had planned - I took 2 brief (5-10second) water breaks, but no major breaks. I seem to have put up another wall for myself. I think it is a little harder, though, because I'm increasing my speed with every mile.
I feel really, really good after I run - I just wish I felt this good while I was running:)
This afternoon is shoulders/abs.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:00
Distance: 4.154
Time: 50:00
I didn't make the 2 miles straight without stopping that I had planned - I took 2 brief (5-10second) water breaks, but no major breaks. I seem to have put up another wall for myself. I think it is a little harder, though, because I'm increasing my speed with every mile.
I feel really, really good after I run - I just wish I felt this good while I was running:)
This afternoon is shoulders/abs.
Thursday, November 1, 2007
C3W3D18
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 7.83
Time: 31:00
I did a great HIIT workout this morning and went further than I have before. My bum is sore!
I did really, really well with the trick or treat candy yesterday. I had a grand total of 0 chocolate and 1 tiny tootsie roll (the smallest ones - smaller than a midgie) and I Now & Later. They were good. I had told myself that I could have one piece of candy (meaning a candy bar) after I had dinner. I didn't eat dinner until 8:30 and by that time the candy had been put away and my craving had passed. I think as long as the candy is put away and only brought out for the girls to pick a piece and its not in my face contantly I'll be okay.
This afternoon I will do Chest/back and I'm going to be sure to threaten every weight that I lift and let them know how badly its going to hurt when I kick their bums!
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike
Distance: 7.83
Time: 31:00
I did a great HIIT workout this morning and went further than I have before. My bum is sore!
I did really, really well with the trick or treat candy yesterday. I had a grand total of 0 chocolate and 1 tiny tootsie roll (the smallest ones - smaller than a midgie) and I Now & Later. They were good. I had told myself that I could have one piece of candy (meaning a candy bar) after I had dinner. I didn't eat dinner until 8:30 and by that time the candy had been put away and my craving had passed. I think as long as the candy is put away and only brought out for the girls to pick a piece and its not in my face contantly I'll be okay.
This afternoon I will do Chest/back and I'm going to be sure to threaten every weight that I lift and let them know how badly its going to hurt when I kick their bums!
Wednesday, October 31, 2007
C3W3D17
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:06
Distance: 4.152
Time: 50:00
I took 22 seconds off of my 3 mile time this morning by increasing my speed by 1mph with each mile. I did not run the entire time without stopping - I had to stop early on and it broke my mental game. I have to remember to threaten the treadmill like I threatened the weights yesterday.
This afternoon I will do yoga.
Don't have a clue why I didn't post yesterday... I did the bike and I did biceps and triceps. For my very last set - standing barbell curls - I stood in front of the barbell, looked at the weight on the right and looked at the weight on the left and said - out loud - to them: "You and YOU will NOT conquer me. IIIII will conquer you." And I killed the last set. I even threatened them during the set.
It proves to me that the mental game is as important as the physical game. I need to get that down better - I need to threaten the weights before every set. And I need to threaten the treadmill before I get on - I do think its so early, though, that I don't remember to do it. I've kind of thought the idea of talking to your weights or your muscles was a little hokey, but after yesterday I'm more convinced. I just need to remember to do it.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:06
Distance: 4.152
Time: 50:00
I took 22 seconds off of my 3 mile time this morning by increasing my speed by 1mph with each mile. I did not run the entire time without stopping - I had to stop early on and it broke my mental game. I have to remember to threaten the treadmill like I threatened the weights yesterday.
This afternoon I will do yoga.
Don't have a clue why I didn't post yesterday... I did the bike and I did biceps and triceps. For my very last set - standing barbell curls - I stood in front of the barbell, looked at the weight on the right and looked at the weight on the left and said - out loud - to them: "You and YOU will NOT conquer me. IIIII will conquer you." And I killed the last set. I even threatened them during the set.
It proves to me that the mental game is as important as the physical game. I need to get that down better - I need to threaten the weights before every set. And I need to threaten the treadmill before I get on - I do think its so early, though, that I don't remember to do it. I've kind of thought the idea of talking to your weights or your muscles was a little hokey, but after yesterday I'm more convinced. I just need to remember to do it.
Monday, October 29, 2007
C3W3D15
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: treadmill
3 miles: 35:28
distance: 4.122
time: 50:00
Had a good day off from working out and 2 good free meals over the weekend. Saturday night we went to Carson's for ribs with my family. I had salad, 1/2 slab ribs, 3/4 of a boneless porkchop and some dessert and I didn't feel like I overate. Perhaps because I laid off of the bread before dinner came. I had one small slice of bread with some butter - everyone else was eating a ton of bread and felt horrible after dinner. I felt fine - in fact, I felt like I could have eaten again when we got home.
Yesterday I didn't get all of my meals in or eat at the proper times due to what was going on during the day, but I still ate very clean. We went to the Berg's for small group social/dinner and I had a free meal there - one hamburger, some salad, potato salad and a slice of my pumpkin spice cake with maple frosting and a rice krispie treat. Again I didn't feel overful and was just satisfied. I don't feel at all guilty about anything that I ate. I also had a bowl of cinnamon toast crunch before bed and it was yummy:)
Weighed myself this morning: 132.2. Thats a 1.6lb loss this week. I also took my BF measurement, but I have to redo it - I have a hard time believing that I lost almost 2 full points in one week, so I'm going to check again before I get in the shower.
I feel like I finally found a way to make this a lifestyle and not overdo it on the weekends. Two free meals vs. a whole free day really is much better for me - mentally as much or moreso than just calorically. I'm going to start looking at carb cycling this week - trying to gear up and plan for it. I won't start carb cycling until after week 4 - so two weeks from now, but I want to have a good plan in place with good menu ideas and grocery lists.
This afternoon I will be lifting quads/hams - ugh!
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: treadmill
3 miles: 35:28
distance: 4.122
time: 50:00
Had a good day off from working out and 2 good free meals over the weekend. Saturday night we went to Carson's for ribs with my family. I had salad, 1/2 slab ribs, 3/4 of a boneless porkchop and some dessert and I didn't feel like I overate. Perhaps because I laid off of the bread before dinner came. I had one small slice of bread with some butter - everyone else was eating a ton of bread and felt horrible after dinner. I felt fine - in fact, I felt like I could have eaten again when we got home.
Yesterday I didn't get all of my meals in or eat at the proper times due to what was going on during the day, but I still ate very clean. We went to the Berg's for small group social/dinner and I had a free meal there - one hamburger, some salad, potato salad and a slice of my pumpkin spice cake with maple frosting and a rice krispie treat. Again I didn't feel overful and was just satisfied. I don't feel at all guilty about anything that I ate. I also had a bowl of cinnamon toast crunch before bed and it was yummy:)
Weighed myself this morning: 132.2. Thats a 1.6lb loss this week. I also took my BF measurement, but I have to redo it - I have a hard time believing that I lost almost 2 full points in one week, so I'm going to check again before I get in the shower.
I feel like I finally found a way to make this a lifestyle and not overdo it on the weekends. Two free meals vs. a whole free day really is much better for me - mentally as much or moreso than just calorically. I'm going to start looking at carb cycling this week - trying to gear up and plan for it. I won't start carb cycling until after week 4 - so two weeks from now, but I want to have a good plan in place with good menu ideas and grocery lists.
This afternoon I will be lifting quads/hams - ugh!
Friday, October 26, 2007
C3W2D12
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:41
distance: 4.111
time: 50:00
I DID IT! I ran 30 minutes straight without any stops! I can't believe it - oh yes I can! I actually visualized myself running this morning and I repeated over and over for about 20 minutes while I got ready: "I run 27 minutes straight." That was my goal - 27 minutes - which would have been a personal best for me so far. In the back of my head I kept thinking that when I reached 27 minutes, I would just go for the extra 3... when I was actually running, though, I didn't know if I would even make the 27. It was tough - more mentally tough than anything else. I had a wall up since I didn't make my time on Wednesday. I had to break through the wall this morning and get to 27 and once I got there I decided to go for the extra 3 minutes and I'm so excited that I did!
It was a tougher run this morning - my legs were tired and sore. And I'm sore now, but I feel good. I love the feeling I have AFTER I run. And I love listening to my book on cd - really helps!
Still deciding if I should do weights - shoulders/abs - this afternoon or yoga. I'm leaning toward weights and then doing cardio and yoga tomorrow. Maybe. We'll see. I would like to get the weights out of the way so I can kind of rest a little tomorrow. I'll probably do weights today and just yoga tomorrow.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:41
distance: 4.111
time: 50:00
I DID IT! I ran 30 minutes straight without any stops! I can't believe it - oh yes I can! I actually visualized myself running this morning and I repeated over and over for about 20 minutes while I got ready: "I run 27 minutes straight." That was my goal - 27 minutes - which would have been a personal best for me so far. In the back of my head I kept thinking that when I reached 27 minutes, I would just go for the extra 3... when I was actually running, though, I didn't know if I would even make the 27. It was tough - more mentally tough than anything else. I had a wall up since I didn't make my time on Wednesday. I had to break through the wall this morning and get to 27 and once I got there I decided to go for the extra 3 minutes and I'm so excited that I did!
It was a tougher run this morning - my legs were tired and sore. And I'm sore now, but I feel good. I love the feeling I have AFTER I run. And I love listening to my book on cd - really helps!
Still deciding if I should do weights - shoulders/abs - this afternoon or yoga. I'm leaning toward weights and then doing cardio and yoga tomorrow. Maybe. We'll see. I would like to get the weights out of the way so I can kind of rest a little tomorrow. I'll probably do weights today and just yoga tomorrow.
Thursday, October 25, 2007
C3W2D11
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Bike - HIIT, LH at 1 minute intervals
Distance: 10.34miles
Time: 40:00
My poor sleeping caught up with me and I slept hard and good last night. I think I woke up once, but I missed several of the alarms this morning and finally heard it at 5:50 and got up. And I didn't have any tea last night. I wonder why that would make such a difference.
Listening to a book on CD really makes the time go by quickly while doing cardio. Yesterday the battery died on the cd player within a few minutes of me starting. Got some new batteries last night and it helped with the HIIT this morning - otherwise I think it is so boring.
This afternoon I will lift Back and Chest, which left me with quite sore abs last week (push ups and pull ups).
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
DB Flyes: 3x12 @ 25lbs
Incline Bench: 50lbs - 12, 8, 7
Push Ups - feet elevated: 12, 10, 7
One Arm DB Row: 3x12 @ 32lbs
Bent Over DB Row: 3x12 @ 28lbs
Lat Pull Ups: 12, 10, 9
Was unable to do any pull ups or chin ups after this workout
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Bike - HIIT, LH at 1 minute intervals
Distance: 10.34miles
Time: 40:00
My poor sleeping caught up with me and I slept hard and good last night. I think I woke up once, but I missed several of the alarms this morning and finally heard it at 5:50 and got up. And I didn't have any tea last night. I wonder why that would make such a difference.
Listening to a book on CD really makes the time go by quickly while doing cardio. Yesterday the battery died on the cd player within a few minutes of me starting. Got some new batteries last night and it helped with the HIIT this morning - otherwise I think it is so boring.
This afternoon I will lift Back and Chest, which left me with quite sore abs last week (push ups and pull ups).
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
DB Flyes: 3x12 @ 25lbs
Incline Bench: 50lbs - 12, 8, 7
Push Ups - feet elevated: 12, 10, 7
One Arm DB Row: 3x12 @ 32lbs
Bent Over DB Row: 3x12 @ 28lbs
Lat Pull Ups: 12, 10, 9
Was unable to do any pull ups or chin ups after this workout
Wednesday, October 24, 2007
C3W2D10
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:16
total distance: 4.125
time: 50:00
I took 20 seconds off of my 3 mile by increasing my speed to 5.4 for the last mile. However, I did not run 30:00 straight like I had intended to this morning. Part of it, I think, is a mental block - 30 minutes just seems like a long fricken time to be running. So I have to get past that mental block. I may have to do it 1 minute at a time instead of increasing by 5 minutes.
The other problem I was having was sinus/phlegm related. I had so much drainage going on in the back of my throat that every time I would sniff it back I would get a mouth full of phlegm and have to swallow it - all of that would take about 1 or 2 breaths away from my breathing leaving me in a continual state of catch up. I finally gave in after 16 minutes and took a break - which meant that I had a rough time running more than a couple of minutes at a time after that. After I had run the 3 miles, though, I walked for a quarter mile and was able to run for 3/4 of a mile straight.
My body was exhausted last night by the time I went to bed. Day 2 of lifting 2 days in a row always feels that way. I lifted pretty heavy yesterday and my body was tired.
Did not sleep well again last night. I guess I can't say I didn't sleep well - I didn't sleep hard. I'm not sure if it is the difference between running 5 days a week and now doing the bike on T/TH and not getting as hard of a workout or if it is the tea thing. I should cut the tea out for a week and see if it makes a difference.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Running
3 miles: 35:16
total distance: 4.125
time: 50:00
I took 20 seconds off of my 3 mile by increasing my speed to 5.4 for the last mile. However, I did not run 30:00 straight like I had intended to this morning. Part of it, I think, is a mental block - 30 minutes just seems like a long fricken time to be running. So I have to get past that mental block. I may have to do it 1 minute at a time instead of increasing by 5 minutes.
The other problem I was having was sinus/phlegm related. I had so much drainage going on in the back of my throat that every time I would sniff it back I would get a mouth full of phlegm and have to swallow it - all of that would take about 1 or 2 breaths away from my breathing leaving me in a continual state of catch up. I finally gave in after 16 minutes and took a break - which meant that I had a rough time running more than a couple of minutes at a time after that. After I had run the 3 miles, though, I walked for a quarter mile and was able to run for 3/4 of a mile straight.
My body was exhausted last night by the time I went to bed. Day 2 of lifting 2 days in a row always feels that way. I lifted pretty heavy yesterday and my body was tired.
Did not sleep well again last night. I guess I can't say I didn't sleep well - I didn't sleep hard. I'm not sure if it is the difference between running 5 days a week and now doing the bike on T/TH and not getting as hard of a workout or if it is the tea thing. I should cut the tea out for a week and see if it makes a difference.
Tuesday, October 23, 2007
C3W2D9
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on bike (LH at 1 minute intervals)
Distance: 10.15
Time: 40:00
I've been having some trouble sleeping through the night - I wake up a couple of times over night, roll over look at the clock and go back to sleep. I'm not awake for very long, but it is annoying and I don't feel like I'm sleeping as well as I could be. I'm wondering if it is because of the tea that I'm drinking just before bed - but it is decaf tea and I don't remember having this issue before when I drank it before bed...
I think it is good that I'm varying my cardio and not running every day. I thought about doing HIIT on the treadmill this morning, but remembered that I'm intentionally not doing that in order to give my legs and ankles a bit of a rest and try to reduce the chances of overuse injuries. I think that I'm doing well in that area, I just enjoy running more than the bike.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Skull Crushers: 3x12 @ 22lbs
Tate Press: 16lbs/ - 12, 12, 16
Dips: 12, 12, 18
DB Concentration Curls: 20 lbs - 12, 8, 8 (each arm)
Hammer Curls: 17lbs - 10, 10, 8 (each arm)
Standing Bbell Curl: 24lbs - 11, 9, 7
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on bike (LH at 1 minute intervals)
Distance: 10.15
Time: 40:00
I've been having some trouble sleeping through the night - I wake up a couple of times over night, roll over look at the clock and go back to sleep. I'm not awake for very long, but it is annoying and I don't feel like I'm sleeping as well as I could be. I'm wondering if it is because of the tea that I'm drinking just before bed - but it is decaf tea and I don't remember having this issue before when I drank it before bed...
I think it is good that I'm varying my cardio and not running every day. I thought about doing HIIT on the treadmill this morning, but remembered that I'm intentionally not doing that in order to give my legs and ankles a bit of a rest and try to reduce the chances of overuse injuries. I think that I'm doing well in that area, I just enjoy running more than the bike.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Skull Crushers: 3x12 @ 22lbs
Tate Press: 16lbs/ - 12, 12, 16
Dips: 12, 12, 18
DB Concentration Curls: 20 lbs - 12, 8, 8 (each arm)
Hammer Curls: 17lbs - 10, 10, 8 (each arm)
Standing Bbell Curl: 24lbs - 11, 9, 7
Monday, October 22, 2007
C3W2D8
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:36
total distance: 4.109
total time: 50:00
I ran 26 minutes straight, which is a little over 2 miles. It was almost torturous:) I have been having sinus problems for the last week and spend as much as 20 minutes before running just trying to clear them. Today I didn't do that great of a job because they were dry and I wanted a drink so badly - making the run torturous. I wanted to cave in around 10 minutes, but knew I had done 20 minutes last week so I flipped the switch and kept going. I had to keep flipping that switch for the last 8-10 minutes almost every minute. I did it!
I also took 9 seconds off of my previous 3 mile time by increasing my speed during my warm up 1/4 mile and increasing my running speed for the last 1/4 mile. I have to take 2:36 off of my 3 mile time to hit my goal by January 6 - I definitely think that is do-able.
I ate clean over the weekend with the exception of two free meals. We had pizza and Corner Bakery salads on Saturday after church and I helped Dave eat a molten lava cake (which needed some ice cream). Sunday morning we had pancakes and a donut. I'm proud of how well I ate over the weekend especially considering I was painting Dave's office all weekend and had to bring meals with me. I can definitely do this every weekend.
Weight check and BF% measurement:
Weight: 133.6 - same as last week/beginning weight
BF%: 22.92% - almost a whole 1% less than beginning
This afternoon I will be lifting quads & hams - I intentionally put them on Monday to get them out of the way:)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Quads -
one leg extension: 3x12 @30lbs
DB step ups: 3x12/leg @ 25lbs (each hand)
DB walking lunges: 3x12/leg @ 25lbs (each hand)
deadlifts: 3x12 @ 45lbs
hamstring curls: 45lbs - 12/12/9
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:36
total distance: 4.109
total time: 50:00
I ran 26 minutes straight, which is a little over 2 miles. It was almost torturous:) I have been having sinus problems for the last week and spend as much as 20 minutes before running just trying to clear them. Today I didn't do that great of a job because they were dry and I wanted a drink so badly - making the run torturous. I wanted to cave in around 10 minutes, but knew I had done 20 minutes last week so I flipped the switch and kept going. I had to keep flipping that switch for the last 8-10 minutes almost every minute. I did it!
I also took 9 seconds off of my previous 3 mile time by increasing my speed during my warm up 1/4 mile and increasing my running speed for the last 1/4 mile. I have to take 2:36 off of my 3 mile time to hit my goal by January 6 - I definitely think that is do-able.
I ate clean over the weekend with the exception of two free meals. We had pizza and Corner Bakery salads on Saturday after church and I helped Dave eat a molten lava cake (which needed some ice cream). Sunday morning we had pancakes and a donut. I'm proud of how well I ate over the weekend especially considering I was painting Dave's office all weekend and had to bring meals with me. I can definitely do this every weekend.
Weight check and BF% measurement:
Weight: 133.6 - same as last week/beginning weight
BF%: 22.92% - almost a whole 1% less than beginning
This afternoon I will be lifting quads & hams - I intentionally put them on Monday to get them out of the way:)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Quads -
one leg extension: 3x12 @30lbs
DB step ups: 3x12/leg @ 25lbs (each hand)
DB walking lunges: 3x12/leg @ 25lbs (each hand)
deadlifts: 3x12 @ 45lbs
hamstring curls: 45lbs - 12/12/9
Saturday, October 20, 2007
C3W1D6
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Shoulders/Abs
Upright Rows: 3x12 @35lbs - increase to 38
BB Military Press: 3x12 @ 30lbs - increase to 35
Front Raise - 3x12 @ 8lbs/arm - increase to 10
Ball crunches - 3x8
Crunches - 3x25
Leg lifts - 3x15
I hate doing ab work. And what makes it worse is that I have my second day of serious DOMS in my abs from one of my workouts this week - perhaps chest/back. They hurt so badly I almost feel a little nauteous at times.
I chose to skip cardio today since we didn't wake up until 6am. My workout this morning was slow - must be the difference between doing it first thing in the morinng when I'm still sleepy vs. doing it in the afternoon after I've been up and at it for a while and have eaten 2 meals already. Shoulders were tough, but not tough enough. And abs just suck period.
I'm painting Dave's office this weekend, so I'm sure my shoulders and back with get lots and lots of work over the next 2 days.
I'm doing good with eating. This morning I added a little cheese to my eggs and I will have a free meal tonight after church (a big Corner Bakery salad). Tomorrow I will have pancakes with the family and then eat clean the rest of the day... I'm going to have to think about this. Maybe I want to have protein pancakes while they're eating pancakes and then have a different free meal later in the day. Hmmmm... But I have to weigh myself on Monday morning, so maybe pancakes in the morning would be best.
Beginning Date: October 15, 2007
Ending Date: January 6, 2007
Workout: Shoulders/Abs
Upright Rows: 3x12 @35lbs - increase to 38
BB Military Press: 3x12 @ 30lbs - increase to 35
Front Raise - 3x12 @ 8lbs/arm - increase to 10
Ball crunches - 3x8
Crunches - 3x25
Leg lifts - 3x15
I hate doing ab work. And what makes it worse is that I have my second day of serious DOMS in my abs from one of my workouts this week - perhaps chest/back. They hurt so badly I almost feel a little nauteous at times.
I chose to skip cardio today since we didn't wake up until 6am. My workout this morning was slow - must be the difference between doing it first thing in the morinng when I'm still sleepy vs. doing it in the afternoon after I've been up and at it for a while and have eaten 2 meals already. Shoulders were tough, but not tough enough. And abs just suck period.
I'm painting Dave's office this weekend, so I'm sure my shoulders and back with get lots and lots of work over the next 2 days.
I'm doing good with eating. This morning I added a little cheese to my eggs and I will have a free meal tonight after church (a big Corner Bakery salad). Tomorrow I will have pancakes with the family and then eat clean the rest of the day... I'm going to have to think about this. Maybe I want to have protein pancakes while they're eating pancakes and then have a different free meal later in the day. Hmmmm... But I have to weigh myself on Monday morning, so maybe pancakes in the morning would be best.
Friday, October 19, 2007
C3W1D5
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:45
total distance: 4.10
time: 50:00
I took 3 seconds off of my 3 mile time, which makes it a personal best. But my better personal best for today is that I ran 20:00 (1 3/4 miles) straight without a break!!!! That rocked. And again - I could have gone further, but I reached my goal and I really, really wanted a drink of water AND my cd player was being a pain in the ass and kept skipping and repeating the same thing. Once I got my drink, my cd player played well and the rest of the run was good. After the initial break I ran some longer stretches than I normally do - I made myself run 5 minutes before stopping again and gave myself goals for those stretches, too. It was a great run. I don't feel like my breathing is out of control or my heart is racing (although it is still at 190 when I check). And I feel really good now. I'm so happy I'm doing this - I finally enjoy running!
I am listening to a book on CD while I run and it is wonderful. I knew that this would be the way for me to get lost while I ran. I used to watch the news, but in the morning the news just repeats the same stories over and over for 2 hours, so it was pretty boring. I tried using the ipod, but I just don't get into music the way other people do. But BOOKS! Yea! This is awesome! The only issue I'm going to have is selection, but that just means that I'll listen to some books that I wouldn't normally read, so even that isn't a problem!
I'm really enjoying this challenge so far. I love my meals. I eat often enough and feel satisfied. I still miss that small meal right before I go to bed, but I have my TJ tea, which at least keeps my hands and mouth occupied and it is sweet so I feel like I'm having a treat. I'm looking forward to carb cycling, but I want to do it right so I need to master the basics first, then do enough reading and questioning and sit down time to actually figure it out properly. I know I'm going to see some kick ass results in this challenge, I just can't wait to get there!
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: Treadmill
3 miles: 35:45
total distance: 4.10
time: 50:00
I took 3 seconds off of my 3 mile time, which makes it a personal best. But my better personal best for today is that I ran 20:00 (1 3/4 miles) straight without a break!!!! That rocked. And again - I could have gone further, but I reached my goal and I really, really wanted a drink of water AND my cd player was being a pain in the ass and kept skipping and repeating the same thing. Once I got my drink, my cd player played well and the rest of the run was good. After the initial break I ran some longer stretches than I normally do - I made myself run 5 minutes before stopping again and gave myself goals for those stretches, too. It was a great run. I don't feel like my breathing is out of control or my heart is racing (although it is still at 190 when I check). And I feel really good now. I'm so happy I'm doing this - I finally enjoy running!
I am listening to a book on CD while I run and it is wonderful. I knew that this would be the way for me to get lost while I ran. I used to watch the news, but in the morning the news just repeats the same stories over and over for 2 hours, so it was pretty boring. I tried using the ipod, but I just don't get into music the way other people do. But BOOKS! Yea! This is awesome! The only issue I'm going to have is selection, but that just means that I'll listen to some books that I wouldn't normally read, so even that isn't a problem!
I'm really enjoying this challenge so far. I love my meals. I eat often enough and feel satisfied. I still miss that small meal right before I go to bed, but I have my TJ tea, which at least keeps my hands and mouth occupied and it is sweet so I feel like I'm having a treat. I'm looking forward to carb cycling, but I want to do it right so I need to master the basics first, then do enough reading and questioning and sit down time to actually figure it out properly. I know I'm going to see some kick ass results in this challenge, I just can't wait to get there!
Thursday, October 18, 2007
C3W1D4
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike - LHLH 1 minute intervals
total distance: 9.25 miles
total time: 35:00
I know I slacked on the time by 5 minutes - I overslept.. and the 5 minutes shouldn't make that big of a deal, but it does sometimes.
Things are going well, except that I'm STARVING by the time I go to bed - wait, no, I'm starving by the time I'm finished eating M5... I'm okay until then, but then I'm ravenous. Luckily I have my Trader Joe Vanilla Nut Creme tea which tastes like dessert. But holy cow, I'm fricken hungry!
I can't wait to start trying the carb cycling. I'm going to wait until week 4, but I'm excited about it. I'll have to do some reading before then and plan it out well (high carb days would be maintenance calories - 2150). So far my menu planning has been good. I feel like my meals are enough - could be bigger, actually, but they are enough. I'm satisfied, not overly full, and not hungry afterwards (with the exception of M5).
I did yoga yesterday. It was alright, but I think I need a new yoga DVD. Mine is for abs and I think I would like a more overall body toning/conditioning workout instead. I'll made do with it until I can get a new one, though.
Today I'll be doing weights - Back and Chest - and will post my exercises and weights when I'm done.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike - LHLH 1 minute intervals
total distance: 9.25 miles
total time: 35:00
I know I slacked on the time by 5 minutes - I overslept.. and the 5 minutes shouldn't make that big of a deal, but it does sometimes.
Things are going well, except that I'm STARVING by the time I go to bed - wait, no, I'm starving by the time I'm finished eating M5... I'm okay until then, but then I'm ravenous. Luckily I have my Trader Joe Vanilla Nut Creme tea which tastes like dessert. But holy cow, I'm fricken hungry!
I can't wait to start trying the carb cycling. I'm going to wait until week 4, but I'm excited about it. I'll have to do some reading before then and plan it out well (high carb days would be maintenance calories - 2150). So far my menu planning has been good. I feel like my meals are enough - could be bigger, actually, but they are enough. I'm satisfied, not overly full, and not hungry afterwards (with the exception of M5).
I did yoga yesterday. It was alright, but I think I need a new yoga DVD. Mine is for abs and I think I would like a more overall body toning/conditioning workout instead. I'll made do with it until I can get a new one, though.
Today I'll be doing weights - Back and Chest - and will post my exercises and weights when I'm done.
Wednesday, October 17, 2007
C3W1D3
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: running
3 miles: 35:48
total distance: 4.094
total time: 50:00
Personal best: ran 15:00 straight, without stopping
Stopping breaks my stride - after I stop for a drink, I have a hard time running even 3 minutes or a 1/4 mile straight without stopping. But I feel good for hitting my goal of 15 minutes. And again, looking back, I could have - and should have - gone longer. I will.
My triceps are sore this morning, which is the first time in a long time I've felt that.
I'm really loving this and enjoying it. I enjoy my meals and I enjoy the workouts. I think it was a good thing to do HIIT on the bike yesterday to break up the running routine. I didn't feel as much pain in my left shin/ankle this morning while I was running, and I'm sure part of that is due to the rest yesterday.
This afternoon is my day off from weights, so I will be doing my yoga DVD.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: running
3 miles: 35:48
total distance: 4.094
total time: 50:00
Personal best: ran 15:00 straight, without stopping
Stopping breaks my stride - after I stop for a drink, I have a hard time running even 3 minutes or a 1/4 mile straight without stopping. But I feel good for hitting my goal of 15 minutes. And again, looking back, I could have - and should have - gone longer. I will.
My triceps are sore this morning, which is the first time in a long time I've felt that.
I'm really loving this and enjoying it. I enjoy my meals and I enjoy the workouts. I think it was a good thing to do HIIT on the bike yesterday to break up the running routine. I didn't feel as much pain in my left shin/ankle this morning while I was running, and I'm sure part of that is due to the rest yesterday.
This afternoon is my day off from weights, so I will be doing my yoga DVD.
Tuesday, October 16, 2007
C3W1D2
Challenge 3
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike - LHLH at 1 minute intervals
total distance: 10.39 miles
total time: 40:00
I'm doing the bike on my HIIT days to decrease the chances of getting stress injuries from running every day. I can feel a little bit in my left ankle and think that resting it every other day will be a good thing.
I didn't think I would get a great workout on the bike, but this form of HIIT was good. I don't think I got my heart rate up as high as running, but it still managed to get into the 160's/170's which is more optimal than 180's and 190's anyway. I wasn't completely out of breath and ready to puke at any point, but I do feel like it was a good workout. I'm going to focus more on getting the cardio workouts in for the 40-50 minutes that I'd like to do and not feel like I have to hit a 10 every time.
My legs were burning when I woke up - I didn't want to walk anywhere, but they loosened up a bit after warming up on the bike. Now my butt is burning. So it is a good workout and a good alternative to running everyday.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weights: Triceps / Biceps
Skull Crushers: 3x12 @15lbs (increase to 20lbs)
Tate Press: 3x12 @ 10lbs (increase to 16lbs)
Dips: 3x12
DB Concentration Curl: 3x12 @ 15lbs (each arm; increase to 18lbs)
Hammer Curl: 3x12 @ 15lbs (each arm; increase to 17lbs)
Standing BB Curl: 9, 8, 7 @ 24lbs
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: HIIT on the bike - LHLH at 1 minute intervals
total distance: 10.39 miles
total time: 40:00
I'm doing the bike on my HIIT days to decrease the chances of getting stress injuries from running every day. I can feel a little bit in my left ankle and think that resting it every other day will be a good thing.
I didn't think I would get a great workout on the bike, but this form of HIIT was good. I don't think I got my heart rate up as high as running, but it still managed to get into the 160's/170's which is more optimal than 180's and 190's anyway. I wasn't completely out of breath and ready to puke at any point, but I do feel like it was a good workout. I'm going to focus more on getting the cardio workouts in for the 40-50 minutes that I'd like to do and not feel like I have to hit a 10 every time.
My legs were burning when I woke up - I didn't want to walk anywhere, but they loosened up a bit after warming up on the bike. Now my butt is burning. So it is a good workout and a good alternative to running everyday.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weights: Triceps / Biceps
Skull Crushers: 3x12 @15lbs (increase to 20lbs)
Tate Press: 3x12 @ 10lbs (increase to 16lbs)
Dips: 3x12
DB Concentration Curl: 3x12 @ 15lbs (each arm; increase to 18lbs)
Hammer Curl: 3x12 @ 15lbs (each arm; increase to 17lbs)
Standing BB Curl: 9, 8, 7 @ 24lbs
Monday, October 15, 2007
C3W1D1
Challenge 3 - BFFM
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: treadmill
3 miles: 36:16
total distance: 4.023
total time: 50:00
speeds: 3.7 / 5.2
Running felt good this morning. My sinuses were shot when I woke up so I spent some time trying to clear them before heading downstairs (blew my nose, did the netti pot). I didn't even notice while I was running, so that was a good thing.
I RAN A WHOLE MILE WITHOUT STOPPING!! First time I've done that in a loooong time. I think I probably could have - and should have - gone longer. After I stop once I struggle to get back into a rhythem and run for any significant amount of time without stopping for a water break.
I will lift weights this afternoon - Quads & Hams - and come back to post weights and reps.
I'm really looking forward to this challenge.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weights - Quads / Hams
Step Ups - 3x12 @ 44lbs
One Leg Extensions - 3x12 @30lbs
Walking Lunges - 3x12 @ 44lbs
Deadlifts - 3x12 @ 35lbs
Lying hamstring curls - 12, 9, 9 @45lbs
Obviously I need to increase the weights on 4/5 of the exercises. With the deadlifts I need to make sure my weight is on my toes, not on my heels. Thinking I should think about doing leg extensions first - tire out my quads before doing the compoud exercises.
Beginning Date: October 15, 2007
Ending Date: January 6, 2008
Workout: treadmill
3 miles: 36:16
total distance: 4.023
total time: 50:00
speeds: 3.7 / 5.2
Running felt good this morning. My sinuses were shot when I woke up so I spent some time trying to clear them before heading downstairs (blew my nose, did the netti pot). I didn't even notice while I was running, so that was a good thing.
I RAN A WHOLE MILE WITHOUT STOPPING!! First time I've done that in a loooong time. I think I probably could have - and should have - gone longer. After I stop once I struggle to get back into a rhythem and run for any significant amount of time without stopping for a water break.
I will lift weights this afternoon - Quads & Hams - and come back to post weights and reps.
I'm really looking forward to this challenge.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weights - Quads / Hams
Step Ups - 3x12 @ 44lbs
One Leg Extensions - 3x12 @30lbs
Walking Lunges - 3x12 @ 44lbs
Deadlifts - 3x12 @ 35lbs
Lying hamstring curls - 12, 9, 9 @45lbs
Obviously I need to increase the weights on 4/5 of the exercises. With the deadlifts I need to make sure my weight is on my toes, not on my heels. Thinking I should think about doing leg extensions first - tire out my quads before doing the compoud exercises.
Sunday, October 14, 2007
Challenge 3
Challenge 3 is looming large and beginning tomorrow. The official dates are October 15, 2007 - January 6, 2008.
My plans are to do this challenge entirely by the BFFM book. I have re-read the entire book and sat down and figured out a whole plan for the next 12 weeks. Here are the basics:
Maintenance Calories: 2150/day
5% deficit = 2042.4
10% = 1935
15% = 1827.5
20% = 1720
25% = 1612.5
30% = 1505
I am going to spend 4 weeks "mastering the basics" before jumping into planning the zig zagging calories and the carb cycling that he describes. I will be *kind of* zig zagging since I will be eating 1700 calories M-F, will eat clean on Saturday and Sunday, but will have one free MEAL each of those days - basically: LLLLLHH.
After 3 weeks I will begin to evaluate how it is going and spend the 4th week planning for the next 4 weeks stretch - as to whether or not I will continue or I will begin the carb cycling.
I put together five 1700 calorie menus which will still allow me to eat dinner with my family and feed them a good, nutritious meal while doing so.
I will eat 5 meals a day at 8:30am, 11am, 1:30pm, 4pm & 6:30/7pm. M5 will be my last meal of the day. If I need something before bed, I will drink tea.
My daily menu is as follows:
M1 - 4 egg whites, 1 whole egg, 3/4c. oatmeal (dry)
M2 - 1.5 c. shredded wheat, 1.5 c. skim milk
M3 - 3oz tuna, 1/2c. kidney beans, 1/2c. rice, 1/4 tbls. olive oil
M4 - 3/4c. cottage cheese, 2T peach pineapple salsa, 1 apple, 1 bran muffin
M5 - varies
I will take beginning photos and then only at week 6 and week 12. I will measure at weeks 4, 8 & 12. I will do weekly weight and BF measurements on Monday.
84 day goals:
* I am 125 pounds
* I am 17.82% BF
* I run 3 miles in 33 minutes
* I love my body and am thankful for my health
* I compare myself to myself only
Weekly Goals:
* I do 5-6 days of cardio workouts - 40-50 minutes each
* I run 3 days / week
* I lift weights 4 days/week
* I do yoga 2 days/week
* I am losing .5% in body fat each week
* I am losing .5-1lb of scale weight each week
* I eat only 2 free meals each week
Daily Goals:
* I rewrite my 84 day goals
* I read all of my goals 2x/day
* I eat 5 meals at proper times
* I eat 1700-1720 calories
* I eat clean, low fat, low sugar natural food
* I drink 128oz water
* I reach a personal best every day
Ultimate/Long-Term Goals
* I am 15% body fat
* I maintain 110 lbs
* I have ripped ars and back, flat stomach and athletic, toned legs
* I run 5 miles in 45 minutes 3 days/week
* I get many compliments on my arms
* I love my body and am confident in myself
I will lift on M/T/TH & S (do yoga on W/F). I will be doing the following schedule (3 exercises for each muscle):
M - Quads / Hams
T - Triceps / Biceps
Th - Back / Chest
F - Shoulders / Abs
I will journal every night to prepare for the following day. I KNOW it will work. I will visualize my results and will think only positively throughout the challenge. There are no bad results - there are always results, its just what I choose to do with the results that matters.
My plans are to do this challenge entirely by the BFFM book. I have re-read the entire book and sat down and figured out a whole plan for the next 12 weeks. Here are the basics:
Maintenance Calories: 2150/day
5% deficit = 2042.4
10% = 1935
15% = 1827.5
20% = 1720
25% = 1612.5
30% = 1505
I am going to spend 4 weeks "mastering the basics" before jumping into planning the zig zagging calories and the carb cycling that he describes. I will be *kind of* zig zagging since I will be eating 1700 calories M-F, will eat clean on Saturday and Sunday, but will have one free MEAL each of those days - basically: LLLLLHH.
After 3 weeks I will begin to evaluate how it is going and spend the 4th week planning for the next 4 weeks stretch - as to whether or not I will continue or I will begin the carb cycling.
I put together five 1700 calorie menus which will still allow me to eat dinner with my family and feed them a good, nutritious meal while doing so.
I will eat 5 meals a day at 8:30am, 11am, 1:30pm, 4pm & 6:30/7pm. M5 will be my last meal of the day. If I need something before bed, I will drink tea.
My daily menu is as follows:
M1 - 4 egg whites, 1 whole egg, 3/4c. oatmeal (dry)
M2 - 1.5 c. shredded wheat, 1.5 c. skim milk
M3 - 3oz tuna, 1/2c. kidney beans, 1/2c. rice, 1/4 tbls. olive oil
M4 - 3/4c. cottage cheese, 2T peach pineapple salsa, 1 apple, 1 bran muffin
M5 - varies
I will take beginning photos and then only at week 6 and week 12. I will measure at weeks 4, 8 & 12. I will do weekly weight and BF measurements on Monday.
84 day goals:
* I am 125 pounds
* I am 17.82% BF
* I run 3 miles in 33 minutes
* I love my body and am thankful for my health
* I compare myself to myself only
Weekly Goals:
* I do 5-6 days of cardio workouts - 40-50 minutes each
* I run 3 days / week
* I lift weights 4 days/week
* I do yoga 2 days/week
* I am losing .5% in body fat each week
* I am losing .5-1lb of scale weight each week
* I eat only 2 free meals each week
Daily Goals:
* I rewrite my 84 day goals
* I read all of my goals 2x/day
* I eat 5 meals at proper times
* I eat 1700-1720 calories
* I eat clean, low fat, low sugar natural food
* I drink 128oz water
* I reach a personal best every day
Ultimate/Long-Term Goals
* I am 15% body fat
* I maintain 110 lbs
* I have ripped ars and back, flat stomach and athletic, toned legs
* I run 5 miles in 45 minutes 3 days/week
* I get many compliments on my arms
* I love my body and am confident in myself
I will lift on M/T/TH & S (do yoga on W/F). I will be doing the following schedule (3 exercises for each muscle):
M - Quads / Hams
T - Triceps / Biceps
Th - Back / Chest
F - Shoulders / Abs
I will journal every night to prepare for the following day. I KNOW it will work. I will visualize my results and will think only positively throughout the challenge. There are no bad results - there are always results, its just what I choose to do with the results that matters.
Tuesday, October 9, 2007
October 9, 2007
I am postponing Challenge 3 until next Monday. My body needs a rest - badly.
We walked all weekend in South Haven. Then we walked all day yesterday at the zoo. I have a head cold and feel really kind of miserable in my head. I think I have strained my back muscles while doing bicep and tricep exercises, and I'm feeling some stress injury in my calves/ankles from all of the running that I've been doing. Pretty much I wanted to lay on the bed and die last night and when I woke up this morning at my normal workout time, my body said, "Uh, no - you will NOT do this to me again today!" And Dave said, "Honey, why don't you take a break and get some rest?" So I did. And I'm going to.
I'm taking a week off from working out, but I will be eating clean this week. I will also be taking the time to really put together a good plan of action to start on Monday. I have to evaluate whether or not it is wise to run every day - perhaps I need to do different cardio than just running. I also need to come up with some sample meal plans. I need to sit down and read the goals chapter in BFFM and write out some good goals and plans for the next 12 weeks. I will hit it hard core on Monday, but I need a break this week - after 6 months of working out this hard, my body needs some time off.
We walked all weekend in South Haven. Then we walked all day yesterday at the zoo. I have a head cold and feel really kind of miserable in my head. I think I have strained my back muscles while doing bicep and tricep exercises, and I'm feeling some stress injury in my calves/ankles from all of the running that I've been doing. Pretty much I wanted to lay on the bed and die last night and when I woke up this morning at my normal workout time, my body said, "Uh, no - you will NOT do this to me again today!" And Dave said, "Honey, why don't you take a break and get some rest?" So I did. And I'm going to.
I'm taking a week off from working out, but I will be eating clean this week. I will also be taking the time to really put together a good plan of action to start on Monday. I have to evaluate whether or not it is wise to run every day - perhaps I need to do different cardio than just running. I also need to come up with some sample meal plans. I need to sit down and read the goals chapter in BFFM and write out some good goals and plans for the next 12 weeks. I will hit it hard core on Monday, but I need a break this week - after 6 months of working out this hard, my body needs some time off.
Friday, October 5, 2007
STC - C2W12D82
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Couch to 5k
2 mile: 24:40
total distance: 4 miles
total time: 50:48
speeds: 3.7 & 5.1
Running kind of felt good this morning. I think that part of the problem is I'm soooo bored and to break up the boredom I stop for a drink. Then I break my pace and my breathing. But I don't know how to change that. I was going to use the ipod instead of watching the news, but then I remembered that I have to push the ear buds back in my ears every 10 seconds - thats annoying and it takes energy away from my running. I've thought about getting books on cd and listening to those, but I would have the same ear bud issue. I think I am going to try to explore that possibility a little more - I would need to get better ear buds, though.
My challenge has totally fizzled out and I'm not going to be happy with my after pictures. I haven't gained any weight, but I haven't lost any either - even with my stretch of weight watchers. I'm enjoying my re-read of BFFM since I'm doing it in a different order and it is printed out so I can highlight stuff. I'm going to try his baseline diet as closely as possible for the first 4 weeks and see how that goes.
C3 - October 8 - December 30.
I am determined to do this at least until my birthday and see before and after photos of that. There WILL be changes!
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Couch to 5k
2 mile: 24:40
total distance: 4 miles
total time: 50:48
speeds: 3.7 & 5.1
Running kind of felt good this morning. I think that part of the problem is I'm soooo bored and to break up the boredom I stop for a drink. Then I break my pace and my breathing. But I don't know how to change that. I was going to use the ipod instead of watching the news, but then I remembered that I have to push the ear buds back in my ears every 10 seconds - thats annoying and it takes energy away from my running. I've thought about getting books on cd and listening to those, but I would have the same ear bud issue. I think I am going to try to explore that possibility a little more - I would need to get better ear buds, though.
My challenge has totally fizzled out and I'm not going to be happy with my after pictures. I haven't gained any weight, but I haven't lost any either - even with my stretch of weight watchers. I'm enjoying my re-read of BFFM since I'm doing it in a different order and it is printed out so I can highlight stuff. I'm going to try his baseline diet as closely as possible for the first 4 weeks and see how that goes.
C3 - October 8 - December 30.
I am determined to do this at least until my birthday and see before and after photos of that. There WILL be changes!
Thursday, October 4, 2007
STC - C2W12D81
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 35:00
2 miles: 23:22
total distance: 3.381
total time: 40:00
speeds: 3.6, 5.3, 5.8, 6.3, 8.0 (5%), 3.8
Running was tough this morning. My body is tired and sore from all of the running and lifting. I fought through the first 10 minutes and then it was HIIT as usual. By increasing the HIIT minutes I've found that my 10 intensity minute really, really kicks my bum and I have a stomach ache afterward and it takes me more than a full minute to recover.
I took a day off from lifting yesterday - it was nice to have all of that time back. I could tell by the end of the night that I hadn't lifted - my body wasn't as tired and I wasn't as tired. I woke up a little earlier and a little easier this morning.
I'm looking forward to C3 and cleaning up my eating. I've been eating like crap, but I don't care. I will clean it up after the weekend.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 35:00
2 miles: 23:22
total distance: 3.381
total time: 40:00
speeds: 3.6, 5.3, 5.8, 6.3, 8.0 (5%), 3.8
Running was tough this morning. My body is tired and sore from all of the running and lifting. I fought through the first 10 minutes and then it was HIIT as usual. By increasing the HIIT minutes I've found that my 10 intensity minute really, really kicks my bum and I have a stomach ache afterward and it takes me more than a full minute to recover.
I took a day off from lifting yesterday - it was nice to have all of that time back. I could tell by the end of the night that I hadn't lifted - my body wasn't as tired and I wasn't as tired. I woke up a little earlier and a little easier this morning.
I'm looking forward to C3 and cleaning up my eating. I've been eating like crap, but I don't care. I will clean it up after the weekend.
Wednesday, October 3, 2007
STC - C2W12D80
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - run 1 mile, walk 1/4 mile, run 1 mile walk 1/4 mile (I added run 1/4 mile)
2 miles: 25:33
total distance: 3.128
total time: 40:00
speeds: 3.8, 5.0, 5.3
Running was decent this morning. I tried to run the first mile at 5.0 thinking that perhaps I could keep my heart rate a little lower by doing so. Nope. And I thought it was harder because it was soooo slow that it was hard to run at that pace.
I lifted Monday and Tuesday so I'm taking today off from lifting. My body was so tired last night - not really sore, just tired. We're getting massages on Saturday and I can't wait! I noticed that I'm able to lift heavier and complete my reps now that I've been pretty dumb with my diet. I haven't been eating clean, but I have been eating higher calories and I can tell in my lifting workout. I think that is probably the route I want to go with C3.
I'm reading a chapter or two of BFFM every day and getting a better idea of how I want to go about C3.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - run 1 mile, walk 1/4 mile, run 1 mile walk 1/4 mile (I added run 1/4 mile)
2 miles: 25:33
total distance: 3.128
total time: 40:00
speeds: 3.8, 5.0, 5.3
Running was decent this morning. I tried to run the first mile at 5.0 thinking that perhaps I could keep my heart rate a little lower by doing so. Nope. And I thought it was harder because it was soooo slow that it was hard to run at that pace.
I lifted Monday and Tuesday so I'm taking today off from lifting. My body was so tired last night - not really sore, just tired. We're getting massages on Saturday and I can't wait! I noticed that I'm able to lift heavier and complete my reps now that I've been pretty dumb with my diet. I haven't been eating clean, but I have been eating higher calories and I can tell in my lifting workout. I think that is probably the route I want to go with C3.
I'm reading a chapter or two of BFFM every day and getting a better idea of how I want to go about C3.
Tuesday, October 2, 2007
STC - C2W12D79
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT (35:00)
2 miles: 23:28
Total distance: 3.351
Total time: 40:00
Speeds: 3.5, 5.3, 5.8, 6.3, 8.0 (5%)
I lowered my walking speed to 3.5 in an effort to get my heart rate down during that minute between running intervals. I think it helped, actually.
I did 35:00 of HIIT which about killed me, but it was good. I went further in total distance than I have any other previous workout. My 2 mile time was a 4 seconds slower than my last HIIT workout and 6 seconds slower than my best HIIT 2 mile time, but I'm sure lowering my walking speed had much to do with that.
Trying to decide if I want to lift this afternoon or not. I need to figure out a lifting schedule for this week since we're leaving for the weekend on Friday and I won't be here to lift on Saturday. I would like to still get 4 days in, but at the same time, I wouldn't mind taking a little break from it this week before hitting it hard next week for C3. I have been seriously slacking for the last week and a half - not the way to finish out a challenge, but at the same time I've been doing BFL nonstop since April 30, so I think I needed a bit of a break before starting again on Monday...
C3 - October 8 - December 30.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT (35:00)
2 miles: 23:28
Total distance: 3.351
Total time: 40:00
Speeds: 3.5, 5.3, 5.8, 6.3, 8.0 (5%)
I lowered my walking speed to 3.5 in an effort to get my heart rate down during that minute between running intervals. I think it helped, actually.
I did 35:00 of HIIT which about killed me, but it was good. I went further in total distance than I have any other previous workout. My 2 mile time was a 4 seconds slower than my last HIIT workout and 6 seconds slower than my best HIIT 2 mile time, but I'm sure lowering my walking speed had much to do with that.
Trying to decide if I want to lift this afternoon or not. I need to figure out a lifting schedule for this week since we're leaving for the weekend on Friday and I won't be here to lift on Saturday. I would like to still get 4 days in, but at the same time, I wouldn't mind taking a little break from it this week before hitting it hard next week for C3. I have been seriously slacking for the last week and a half - not the way to finish out a challenge, but at the same time I've been doing BFL nonstop since April 30, so I think I needed a bit of a break before starting again on Monday...
C3 - October 8 - December 30.
Monday, October 1, 2007
STC - C2W12D78
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Couch to 5k
2 miles: 26:00
total distance: 3.065
total time: 40:00
speeds: 3.8, 5.3, 5.2, 5.0
I'm getting frustrated with the running situation. Over the weekend I figured out my target heart rates for exercising at 70-85% level. The target is between 140 - 165 beats per minute. My maximum heart rate is 189 beats per minute. When I run for even 1/2 mile my heart rate gets up to 185 bpm. This would explain why running longer distances (even 1/2 mile) is difficult for me to maintain. Friday night the scheduled workout was to run 2 miles without any walking breaks. I ran 2 miles, but after the first 1/2 mile I had to stop every 1/4 mile to take a drink and take a 10 second rest. I don't know where to go with this or what to do about it. I'm running at a pretty slow pace - 5.3. I ran 1/2 mile at 5.0 this morning and it was tougher because I felt like I was in slow motion the entire time. I'm not pushing myself harder than I should be. I have been running for 6 weeks and exercising consistently for over 6 months - shouldn't my heart rate be getting a little lower?
Wednesday I'm going to try to run the distances at 5.0 or below and see if that changes things at all.
I will lift this afternoon.
I really hope that when my birthday comes around I see significant differences in my fitness level and body composition. I'm re-reading BFFM and am going to put together a game plan over the coming weekend for how I want to do my third challenge. Interestingly, I chose a chapter on carbs to read yesterday and it said that the main source of my protein should NOT come from dairy products (i.e. cottage cheese). Uh oh - this puts a huge wrench into my menu planning, but I will have to figure out ways to work around it - sometimes 3 meals a day have cottage cheese in them as the protein source. Hmmmm....
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Couch to 5k
2 miles: 26:00
total distance: 3.065
total time: 40:00
speeds: 3.8, 5.3, 5.2, 5.0
I'm getting frustrated with the running situation. Over the weekend I figured out my target heart rates for exercising at 70-85% level. The target is between 140 - 165 beats per minute. My maximum heart rate is 189 beats per minute. When I run for even 1/2 mile my heart rate gets up to 185 bpm. This would explain why running longer distances (even 1/2 mile) is difficult for me to maintain. Friday night the scheduled workout was to run 2 miles without any walking breaks. I ran 2 miles, but after the first 1/2 mile I had to stop every 1/4 mile to take a drink and take a 10 second rest. I don't know where to go with this or what to do about it. I'm running at a pretty slow pace - 5.3. I ran 1/2 mile at 5.0 this morning and it was tougher because I felt like I was in slow motion the entire time. I'm not pushing myself harder than I should be. I have been running for 6 weeks and exercising consistently for over 6 months - shouldn't my heart rate be getting a little lower?
Wednesday I'm going to try to run the distances at 5.0 or below and see if that changes things at all.
I will lift this afternoon.
I really hope that when my birthday comes around I see significant differences in my fitness level and body composition. I'm re-reading BFFM and am going to put together a game plan over the coming weekend for how I want to do my third challenge. Interestingly, I chose a chapter on carbs to read yesterday and it said that the main source of my protein should NOT come from dairy products (i.e. cottage cheese). Uh oh - this puts a huge wrench into my menu planning, but I will have to figure out ways to work around it - sometimes 3 meals a day have cottage cheese in them as the protein source. Hmmmm....
Friday, September 28, 2007
STC - C2W11D75
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: chest/shoulders/tris - will do cardio tonight
Bench Press: 3x12 @ 65lbs
Push Ups: 3x12
Cuban Press: 3x11 @ 12lbs
Lateral Raise: 3x12 @ 12lbs
Behind head extensions: 3x11 @ 28lbs
Kickbacks: 3x10 @ 14lbs
Workout kicked my bum. My arms are tired and wobbly right now.
Missed working out this morning because Nora was up puking last night. Only once, but after changing her sheets at 2:45am I couldn't fall back to sleep. Right around 4:30/5:00 I fell asleep - and then the alarm went off at 5:15. Wasn't going to happen. So I slept until 7:45 and did weights this afternoon and hope to run tonight. Maybe I'll run tomorrow instead, we'll see.
I'm slowly forming my plan for Challenge 3. This challenge will begin on October 9 and will end on New Years (or there abouts). I am going to put it together this weekend while I'm alone and post it next week.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: chest/shoulders/tris - will do cardio tonight
Bench Press: 3x12 @ 65lbs
Push Ups: 3x12
Cuban Press: 3x11 @ 12lbs
Lateral Raise: 3x12 @ 12lbs
Behind head extensions: 3x11 @ 28lbs
Kickbacks: 3x10 @ 14lbs
Workout kicked my bum. My arms are tired and wobbly right now.
Missed working out this morning because Nora was up puking last night. Only once, but after changing her sheets at 2:45am I couldn't fall back to sleep. Right around 4:30/5:00 I fell asleep - and then the alarm went off at 5:15. Wasn't going to happen. So I slept until 7:45 and did weights this afternoon and hope to run tonight. Maybe I'll run tomorrow instead, we'll see.
I'm slowly forming my plan for Challenge 3. This challenge will begin on October 9 and will end on New Years (or there abouts). I am going to put it together this weekend while I'm alone and post it next week.
Thursday, September 27, 2007
STC - C2W11D74
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 30:00!
2 miles: 23:24
total distance: 3.001
Total time: 35:10
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5%), 4.0
I definitely hit it hard this morning. I decided to increase the HIIT time to 30:00 so I could hit it harder - I feel 20 is just not quite enough. And the difference was amazing. After my minute at 8mph 5% incline I thought I was going to die. I wanted to lie down on the floor and just heave. Perhaps I haven't been doing HIIT correctly this entire time - I've been doing it hard and I've felt incredibly spent, but this was a bit different. I still don't agree with people who say that you shouldn't be able to do anything else afterward... In my opinion, HIIT ends with 2 minutes of 5 exertion - by the end of those 2 minutes, I could definitely continue walking for 15:00 like I have in the past. It wasn't any different today. I was more tired and spent after the HIIT, but after the last 2 minutes, I could have walked more.
Did weights yesterday and I'm losing reps on several of the exercises. I've actually decreased my weights for the next time. I'm pretty disappointed by that. Its gotta be the decrease in calories. But I need to decide what I want - do I want to lose scale weight and then work on toning or do I want to build muscle and hope that eventually the fat will burn off, too. I think I'm leaning toward the first - I really need to see some changes to keep my motivation going. I'm okay with what I'm doing right now. And I believe I have to find the way that I'm going to be able to do this for life - not just hit it hard core for 12 weeks at a time. And I could run 5 days a week and lift 3-4 days a week and eat this way for life - I'm not sure I could keep up the obsessive high calorie stuff... I'll probably hit it hard like that for my next challenge, but I'm not sure I could maintain that eating for life.
What I do know for my next challenge:
Pictures, Measurements and Weight every 6 weeks - ONLY. Day 1. End of Week 6 & End of Week 12. No exceptions.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT - 30:00!
2 miles: 23:24
total distance: 3.001
Total time: 35:10
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5%), 4.0
I definitely hit it hard this morning. I decided to increase the HIIT time to 30:00 so I could hit it harder - I feel 20 is just not quite enough. And the difference was amazing. After my minute at 8mph 5% incline I thought I was going to die. I wanted to lie down on the floor and just heave. Perhaps I haven't been doing HIIT correctly this entire time - I've been doing it hard and I've felt incredibly spent, but this was a bit different. I still don't agree with people who say that you shouldn't be able to do anything else afterward... In my opinion, HIIT ends with 2 minutes of 5 exertion - by the end of those 2 minutes, I could definitely continue walking for 15:00 like I have in the past. It wasn't any different today. I was more tired and spent after the HIIT, but after the last 2 minutes, I could have walked more.
Did weights yesterday and I'm losing reps on several of the exercises. I've actually decreased my weights for the next time. I'm pretty disappointed by that. Its gotta be the decrease in calories. But I need to decide what I want - do I want to lose scale weight and then work on toning or do I want to build muscle and hope that eventually the fat will burn off, too. I think I'm leaning toward the first - I really need to see some changes to keep my motivation going. I'm okay with what I'm doing right now. And I believe I have to find the way that I'm going to be able to do this for life - not just hit it hard core for 12 weeks at a time. And I could run 5 days a week and lift 3-4 days a week and eat this way for life - I'm not sure I could keep up the obsessive high calorie stuff... I'll probably hit it hard like that for my next challenge, but I'm not sure I could maintain that eating for life.
What I do know for my next challenge:
Pictures, Measurements and Weight every 6 weeks - ONLY. Day 1. End of Week 6 & End of Week 12. No exceptions.
Wednesday, September 26, 2007
STC - C2W11D73
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - W 1/4mile, R 1/2mile (x4)
2 miles: 25:48
total distance: 3.257
total time: 42:00
speeds: 3.9 / 5.3
Running was good today. The first 1/2 mile I ran felt kind of torturous, but after that it was good. I'm enjoying it much more than I used to. Maybe I'll become a runner yet!
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k - W 1/4mile, R 1/2mile (x4)
2 miles: 25:48
total distance: 3.257
total time: 42:00
speeds: 3.9 / 5.3
Running was good today. The first 1/2 mile I ran felt kind of torturous, but after that it was good. I'm enjoying it much more than I used to. Maybe I'll become a runner yet!
Tuesday, September 25, 2007
STC - C2W11D72
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT + 15:00 walking at 5% incline
2 miles: 24:23
total distance: 2.690
total time: 35:00
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5% incline) - walked 15:00 at 3.9
Running was good today. Not as good as yesterday, but decent. Its supposed to be tougher on HIIT days and it was. I'm hoping, though, that continuing to do HIIT will help me get to a point where I can increase my speed on my steady state running workouts. I'm not going to push it now because I'm actually kind of enjoying it, but hopefully at some point I'll be able to increase those running speeds. I should probably try to push the speeds on HIIT, too. Maybe next week:)
Eating has not been incredibly clean, but I have been staying within my points for WW. I think I'm going to take a bit of a break from the ultra clean eating for the next two weeks - I know that the last two weeks of the challenge is the time where I should be hammering down with the extra clean eating, but I need a break. I'm not going to stop eating BFL, but I'm not going to be as strict for the next two weeks - like if I have some extra carbs, I'm not going to get upset. After our weekend in South Haven, though, I'm going to get it going again.
I'm going to take some time in SH to figure out what exactly I want to do for my next 12 week challenge. I know I want to only take pictures every 6 weeks. I want to change my weight exercises every 6 weeks. And maybe only weigh in every 6 weeks. I have to decide if I want to stick with Weight Watchers and eat super clean 21 points per day or if I want to go back to BFFM and increase my calories in order to build more muscle. I'm leaning toward weight watchers...
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT + 15:00 walking at 5% incline
2 miles: 24:23
total distance: 2.690
total time: 35:00
speeds: 3.8, 5.2, 5.7, 6.3, 8.0 (5% incline) - walked 15:00 at 3.9
Running was good today. Not as good as yesterday, but decent. Its supposed to be tougher on HIIT days and it was. I'm hoping, though, that continuing to do HIIT will help me get to a point where I can increase my speed on my steady state running workouts. I'm not going to push it now because I'm actually kind of enjoying it, but hopefully at some point I'll be able to increase those running speeds. I should probably try to push the speeds on HIIT, too. Maybe next week:)
Eating has not been incredibly clean, but I have been staying within my points for WW. I think I'm going to take a bit of a break from the ultra clean eating for the next two weeks - I know that the last two weeks of the challenge is the time where I should be hammering down with the extra clean eating, but I need a break. I'm not going to stop eating BFL, but I'm not going to be as strict for the next two weeks - like if I have some extra carbs, I'm not going to get upset. After our weekend in South Haven, though, I'm going to get it going again.
I'm going to take some time in SH to figure out what exactly I want to do for my next 12 week challenge. I know I want to only take pictures every 6 weeks. I want to change my weight exercises every 6 weeks. And maybe only weigh in every 6 weeks. I have to decide if I want to stick with Weight Watchers and eat super clean 21 points per day or if I want to go back to BFFM and increase my calories in order to build more muscle. I'm leaning toward weight watchers...
Saturday, September 22, 2007
STC - C2W10D69
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Legs/Back/Bis
Bulgarian Split Squats: 3x10 @ 60lbs
Hamstring Curls: 3x12 @ 42lbs
Bentover Row (bbell): 3x12 @ 60lbs
Lat Pull up: 3x11
Seated Concentration Curls (bbell): 3x12 @ 35lbs
Standing BB Curl: 3x9 @ 25lbs
I'm definitely losing muscle or am not eating enough to support my weight lifting because I failed a lot of my sets. Legs were okay, but I had a hard time completing all of the rest of the exercises as planned.
Weighed in: 132.6, which means I gained a pound since last Saturday. I do not know what the heck will work for me. I think I need to just get through the end of this challenge and over the weekend in South Haven I need to decide what I want to do:
1) Go back to BFFM - increase my calories and my weight lifting. Keep cardio as is. Throw away the scale, take pictures only on W1 and W12. Weigh only on W1 and W12.
2) Go back to Weight Watchers - continue at 20 points a day, but drastically cut down on my workouts. Either do strictly cardio - 30 minutes every day and that is it or go back to cardio 3 days, weights 3 days.
I need to decide what is most important to me - losing scale weight or toning up and gaining muscle. And then I need to be set on that, not obsessed with any of it and just work it. Work more on being happy with my body as it is, not focused on what I want my scale weight to be. Then go from there. I thought that I could do WW, lose some weight and then work on building definition, but obviously thats not happening either. This has been the absolute most frustrating experience... I've lost weight twice on WW, but I wasn't working out this much. So I need to determine what I want to do.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Legs/Back/Bis
Bulgarian Split Squats: 3x10 @ 60lbs
Hamstring Curls: 3x12 @ 42lbs
Bentover Row (bbell): 3x12 @ 60lbs
Lat Pull up: 3x11
Seated Concentration Curls (bbell): 3x12 @ 35lbs
Standing BB Curl: 3x9 @ 25lbs
I'm definitely losing muscle or am not eating enough to support my weight lifting because I failed a lot of my sets. Legs were okay, but I had a hard time completing all of the rest of the exercises as planned.
Weighed in: 132.6, which means I gained a pound since last Saturday. I do not know what the heck will work for me. I think I need to just get through the end of this challenge and over the weekend in South Haven I need to decide what I want to do:
1) Go back to BFFM - increase my calories and my weight lifting. Keep cardio as is. Throw away the scale, take pictures only on W1 and W12. Weigh only on W1 and W12.
2) Go back to Weight Watchers - continue at 20 points a day, but drastically cut down on my workouts. Either do strictly cardio - 30 minutes every day and that is it or go back to cardio 3 days, weights 3 days.
I need to decide what is most important to me - losing scale weight or toning up and gaining muscle. And then I need to be set on that, not obsessed with any of it and just work it. Work more on being happy with my body as it is, not focused on what I want my scale weight to be. Then go from there. I thought that I could do WW, lose some weight and then work on building definition, but obviously thats not happening either. This has been the absolute most frustrating experience... I've lost weight twice on WW, but I wasn't working out this much. So I need to determine what I want to do.
Friday, September 21, 2007
STC - C2W10D68
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k & weights
2 miles: 25:26
total distance: 3.009
total time: 40:00
Speeds: 3.8, 5.3 (1 minute at 7.0)
Weights:
Bench Press: 3x10 @ 65lbs
Push ups: 3x12
Cuban Press: 3x10 @ 12lbs
Lateral Raise: 3x9 @ 12lbs
Behind Head Extension: 3x10 @ 28lbs
Kickbacks: 3x9 @ 14lbs
Workout was good today. Running felt good. Its good to keep the pace down and get through the minutes.
I did weights while listening to Dave's ipod. I enjoyed it - however, the earphones don't stay in my ears so that was a pain in the ass. If I want to use the ipod more I'm going to have to get different ear buds - I think he wants them too. I'm going to have to look for the them.
I found all new exercises for weights. I'll start these next week, but I have to figure out weights yet.
Chest: DB Flyes, Push Ups w/ feet elevated
Shoulders: Front Raise, BB Shoulder Press
Tris: Tate Press, Skull Crusher
Legs: Walking Lunges (weighted), BB deadlift
Back: Upright Row, Chin Ups (have to find a place to do this)
Bis: DB Concentration Curls Zottman Curl
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k & weights
2 miles: 25:26
total distance: 3.009
total time: 40:00
Speeds: 3.8, 5.3 (1 minute at 7.0)
Weights:
Bench Press: 3x10 @ 65lbs
Push ups: 3x12
Cuban Press: 3x10 @ 12lbs
Lateral Raise: 3x9 @ 12lbs
Behind Head Extension: 3x10 @ 28lbs
Kickbacks: 3x9 @ 14lbs
Workout was good today. Running felt good. Its good to keep the pace down and get through the minutes.
I did weights while listening to Dave's ipod. I enjoyed it - however, the earphones don't stay in my ears so that was a pain in the ass. If I want to use the ipod more I'm going to have to get different ear buds - I think he wants them too. I'm going to have to look for the them.
I found all new exercises for weights. I'll start these next week, but I have to figure out weights yet.
Chest: DB Flyes, Push Ups w/ feet elevated
Shoulders: Front Raise, BB Shoulder Press
Tris: Tate Press, Skull Crusher
Legs: Walking Lunges (weighted), BB deadlift
Back: Upright Row, Chin Ups (have to find a place to do this)
Bis: DB Concentration Curls Zottman Curl
Thursday, September 20, 2007
STC - C2W10D74
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on treadmill + 15:00 walking at 5% incline
2 miles: 23:22
total distance: 2.737 miles
total time: 35:00
speeds: 3.8, 5.2, 5.8, 6.3, 7.0 @ 5%, 8.0 @ 5%
Workout was good this morning. My legs were tired, though, in the beginning and I really wanted to get off and skip it. I pressed through it, though, and made it to the end. I'm not really sure if I hit my 10 or not. I tried increasing the incline to increase the intensity for my 10, but I don't think that 7.0 was the magic speed even at a 5% incline. So I walked for 2:30 and then ran for a minute at 8.0 5% incline. That was much tougher and I think would probably be closer to a 10 if I did it immediately after the other interval sets like normal. I will try that next time. Running at 9.0 is do-able, however, I really feel a little out of control - like my feet are going to fly out from underneath me and I'm going to go sailing right into the support pole behind me. If I can do a slower pace at a higher incline, that would be much preferable.
I'm considering doing pilates on my off weight training days. I've wanted to start doing pilates or yoga for a long time, but never could figure out how to fit that in, too. It ocurred to me yesterday that I could do it in the afternoon while Georgia is napping and the other two are at school. So I'm going to try that this afternoon.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on treadmill + 15:00 walking at 5% incline
2 miles: 23:22
total distance: 2.737 miles
total time: 35:00
speeds: 3.8, 5.2, 5.8, 6.3, 7.0 @ 5%, 8.0 @ 5%
Workout was good this morning. My legs were tired, though, in the beginning and I really wanted to get off and skip it. I pressed through it, though, and made it to the end. I'm not really sure if I hit my 10 or not. I tried increasing the incline to increase the intensity for my 10, but I don't think that 7.0 was the magic speed even at a 5% incline. So I walked for 2:30 and then ran for a minute at 8.0 5% incline. That was much tougher and I think would probably be closer to a 10 if I did it immediately after the other interval sets like normal. I will try that next time. Running at 9.0 is do-able, however, I really feel a little out of control - like my feet are going to fly out from underneath me and I'm going to go sailing right into the support pole behind me. If I can do a slower pace at a higher incline, that would be much preferable.
I'm considering doing pilates on my off weight training days. I've wanted to start doing pilates or yoga for a long time, but never could figure out how to fit that in, too. It ocurred to me yesterday that I could do it in the afternoon while Georgia is napping and the other two are at school. So I'm going to try that this afternoon.
Wednesday, September 19, 2007
STC - C2W10D73
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k, same as Monday (but all walking was only 1/8 mile)
2 mile: 25:20
total distance: 3.019
total time: 40:00
speeds: 3.8, 5.3 (did one 1/2 mile stretch at 5.4 and one minute at 7.0)
Running didn't feel as good as Monday. I wonder if it is because I pushed myself a little bit by trying to decrease all of the walking to just 1/8 mile (instead of 1/4 mile between the two running intervals) and tried to push my speed to 5.4. It felt good enough to repeat it on Friday - but perhaps keeping all running at 5.3. I have to remember to not push myself or I won't make it through the training.
Sticking to my points. Sticking to my 6 meals & proteins and carb portions. I'm doing well, I think.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k, same as Monday (but all walking was only 1/8 mile)
2 mile: 25:20
total distance: 3.019
total time: 40:00
speeds: 3.8, 5.3 (did one 1/2 mile stretch at 5.4 and one minute at 7.0)
Running didn't feel as good as Monday. I wonder if it is because I pushed myself a little bit by trying to decrease all of the walking to just 1/8 mile (instead of 1/4 mile between the two running intervals) and tried to push my speed to 5.4. It felt good enough to repeat it on Friday - but perhaps keeping all running at 5.3. I have to remember to not push myself or I won't make it through the training.
Sticking to my points. Sticking to my 6 meals & proteins and carb portions. I'm doing well, I think.
Tuesday, September 18, 2007
STC - C2W10D72
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: 25:00 on the treadmill. HIIT
2 mile: 22:50
Total distance: 2.139
Speeds: 3.8/5.2/5.8/6.3/9.2
Total time: 25:00
Overslept this morning so I didn't get the additional 15:00 minutes of walking in. I may do it yet tonight since Dave will be lifting tonight after the girls go to bed. Running felt okay - HIIT is tough because the speeds are higher for shorter periods of time and the recovery time is less.
Everything is going well. I can't seem to manage to figure out how to eat my activity points, though. I want to eat clean while doing WW so I don't want to add a dish of ice cream at night or some cookies here and there to get my additional 3-5 points. I'm going to have to try to figure this out. Perhaps make my portions a little bigger or add a banana along with my shake in the afternoon.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: 25:00 on the treadmill. HIIT
2 mile: 22:50
Total distance: 2.139
Speeds: 3.8/5.2/5.8/6.3/9.2
Total time: 25:00
Overslept this morning so I didn't get the additional 15:00 minutes of walking in. I may do it yet tonight since Dave will be lifting tonight after the girls go to bed. Running felt okay - HIIT is tough because the speeds are higher for shorter periods of time and the recovery time is less.
Everything is going well. I can't seem to manage to figure out how to eat my activity points, though. I want to eat clean while doing WW so I don't want to add a dish of ice cream at night or some cookies here and there to get my additional 3-5 points. I'm going to have to try to figure this out. Perhaps make my portions a little bigger or add a banana along with my shake in the afternoon.
Monday, September 17, 2007
stc - C2W10D71
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k + walking at a 5% incline for 10:00
2miles: 25:59
Total distance: 3.385miles
Total Time: 45:00
Speeds: 3.8 & 5.3
Couch to 5k workout today was:
walk 1/4mile
Run 1/4 mile
Walk 1/8 mile
R 1/2 mile
W 1/4 mile
R 1/4 mile
W1/8 mile
R 1/2 mile
I added:
W 1/8 mile
R 3/8 mile
Then I walked for 10 minutes at a 5% incline for a total time of 45:00 and distance of 3.385 miles
The running portion was really good today. I felt even and never like I was going to die. I think taking the speed down several notches has really helped. I would lOVE to be running at 5.6 or 5.8, but I think 5.3 is a good pace for me right now. Perhaps by Friday I'll be able to kick it up to 5.4 and see how that goes.
My weekend was good - I didn't totally lose control even though I wasn't counting points or eating clean. I think I just needed a good break for a couple of days. A break from eating every 3 hours and a break from making sure I had a protein and a carb at every meal. I ate a lot of cereal this weekend (which I miss and isn't so bad for me since I ate Grape Nut Flakes), but not a whole lot of protein.
We went out for dinner with Doug, Jenny and his mom on Saturday. We went to the Kerry Piper, which I anticipated was going to be tough to find anything healthy on the menu (irish pub), however, I was excited to see Tuna Caprese and ordered that. I don't feel like it was terrible, but I'm sure the rice was filled with butter and the 1/2 of the dessert I had afterward was not so good for me:) Not worried about it.
Chest/Shoulders/Tris
Bench Press: 3x9 @ 65lbs
Push Ups: 3x12
Cuban Press: 3x8 @ 12lbs
Lateral Raise: 3x8 @ 12lbs
Behind head extensions: 3x9 @ 28lbs
Kickbacks: 3x8 @ 14lbs
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: couch to 5k + walking at a 5% incline for 10:00
2miles: 25:59
Total distance: 3.385miles
Total Time: 45:00
Speeds: 3.8 & 5.3
Couch to 5k workout today was:
walk 1/4mile
Run 1/4 mile
Walk 1/8 mile
R 1/2 mile
W 1/4 mile
R 1/4 mile
W1/8 mile
R 1/2 mile
I added:
W 1/8 mile
R 3/8 mile
Then I walked for 10 minutes at a 5% incline for a total time of 45:00 and distance of 3.385 miles
The running portion was really good today. I felt even and never like I was going to die. I think taking the speed down several notches has really helped. I would lOVE to be running at 5.6 or 5.8, but I think 5.3 is a good pace for me right now. Perhaps by Friday I'll be able to kick it up to 5.4 and see how that goes.
My weekend was good - I didn't totally lose control even though I wasn't counting points or eating clean. I think I just needed a good break for a couple of days. A break from eating every 3 hours and a break from making sure I had a protein and a carb at every meal. I ate a lot of cereal this weekend (which I miss and isn't so bad for me since I ate Grape Nut Flakes), but not a whole lot of protein.
We went out for dinner with Doug, Jenny and his mom on Saturday. We went to the Kerry Piper, which I anticipated was going to be tough to find anything healthy on the menu (irish pub), however, I was excited to see Tuna Caprese and ordered that. I don't feel like it was terrible, but I'm sure the rice was filled with butter and the 1/2 of the dessert I had afterward was not so good for me:) Not worried about it.
Chest/Shoulders/Tris
Bench Press: 3x9 @ 65lbs
Push Ups: 3x12
Cuban Press: 3x8 @ 12lbs
Lateral Raise: 3x8 @ 12lbs
Behind head extensions: 3x9 @ 28lbs
Kickbacks: 3x8 @ 14lbs
Saturday, September 15, 2007
STC - C2W9D62
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Chest/Shoulders/Triceps
Bench Press: 3x8 @ 65lbs
Pushups: 3x12
Cuban Press: 3x12 @ 10lbs (each side)
Lateral Raise: 3x12 @ 10lbs (each side)
Behind head extension: 3x8 @ 28lbs
Kickbacks: 3x12 @ 12lbs
Good workout this morning. I'm wishing I had lifted yesterday afternoon, but I can't go back. I'm going to see how my day goes and maybe I can fit in a lifting work out this afternoon before church. I have so much shopping to do this weekend... I can't decide if I want to try to get a bit of it done this afternoon if possible.
Weighed myself again this morning - just curious. I was at 131.6. Okay, so how does one lose 2 pounds over night? Yesterday I was 133.2 and now 131.6. Whatever, I'm going to take it and run with it. It gives me the motivation to continue eating well over the weekend - I have to say, yesterday was pretty much a bust in terms of eating clean. Since I was so discouraged (and I believe TOM is coming this weekend) I just decided to forget it. I didn't go crazy like free day crazy, but I didn't eat clean, either. Instead of having a sandwich for lunch like I usually do, I had an apple and a 100 calorie klondike bar (they're small, hmph). I also had a bowl of cereal before we left for the ballgame so I wouldn't be starving by the time the ballpark smells hit me - I have to say that it worked. I smelled it, loved the smell and refused all of it:) We went to the stadium club to grab something to eat - and there was nothing remotely healthy on the menu, so I had 1/2 of a beer (let Dave finish it) and 3 (small) buffalo wings. I also had a few spoonfuls of Dave's soft serve waffle cone (jerk) and 1/2 of a package of mentos on the way home. But I think all things considering: my mood, TOM, my surroundings, etc. I did a really, really good job yesterday. I'm not at all unhappy.
Today I will eat clean all day and then do my best for dinner (we're going out with Doug, Jenny and Doug's mom - not likely to be the healthiest restaurant). Tomorrow I will eat clean, but free and try to count my points the best I can and try to keep it at 35ish.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Chest/Shoulders/Triceps
Bench Press: 3x8 @ 65lbs
Pushups: 3x12
Cuban Press: 3x12 @ 10lbs (each side)
Lateral Raise: 3x12 @ 10lbs (each side)
Behind head extension: 3x8 @ 28lbs
Kickbacks: 3x12 @ 12lbs
Good workout this morning. I'm wishing I had lifted yesterday afternoon, but I can't go back. I'm going to see how my day goes and maybe I can fit in a lifting work out this afternoon before church. I have so much shopping to do this weekend... I can't decide if I want to try to get a bit of it done this afternoon if possible.
Weighed myself again this morning - just curious. I was at 131.6. Okay, so how does one lose 2 pounds over night? Yesterday I was 133.2 and now 131.6. Whatever, I'm going to take it and run with it. It gives me the motivation to continue eating well over the weekend - I have to say, yesterday was pretty much a bust in terms of eating clean. Since I was so discouraged (and I believe TOM is coming this weekend) I just decided to forget it. I didn't go crazy like free day crazy, but I didn't eat clean, either. Instead of having a sandwich for lunch like I usually do, I had an apple and a 100 calorie klondike bar (they're small, hmph). I also had a bowl of cereal before we left for the ballgame so I wouldn't be starving by the time the ballpark smells hit me - I have to say that it worked. I smelled it, loved the smell and refused all of it:) We went to the stadium club to grab something to eat - and there was nothing remotely healthy on the menu, so I had 1/2 of a beer (let Dave finish it) and 3 (small) buffalo wings. I also had a few spoonfuls of Dave's soft serve waffle cone (jerk) and 1/2 of a package of mentos on the way home. But I think all things considering: my mood, TOM, my surroundings, etc. I did a really, really good job yesterday. I'm not at all unhappy.
Today I will eat clean all day and then do my best for dinner (we're going out with Doug, Jenny and Doug's mom - not likely to be the healthiest restaurant). Tomorrow I will eat clean, but free and try to count my points the best I can and try to keep it at 35ish.
Friday, September 14, 2007
STC - C2W9D61
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Run and walk on treadmill - couch to 5k & 15 minutes additional
2miles: 26:37
total: 2.908
total time: 40:00
Trying to decide if I want to lift this afternoon and tomorrow morning or just tomorrow morning.
Weighed myself this morning. Still at 133.2. I'm getting severely discouraged by this whole situation. Now weight watchers doesn't even work for me? What is the fricken deal? Maybe I need to be eating my activity points in addition to my regular daily points. I don't know. I'm just really sick of trying so hard and losing nothing - its not even that I'm losing slowly... I'm just losing nothing.
I go back and forth between thinking that maybe I'm not eating enough - but then when I increased my calories that didn't do anything either. I cannot believe that I'm one of those people that is going to say "I've been struggling to lose these last 15-20 pounds for the last 6 months." But when people normally say that, I believe that the struggle lies in their diet (cheating) and lack of exercise. Clearly that is not my issue - why have I been working this hard and am still struggling to lose these last 15-20 pounds?
I think I need to quit the weight lifting portion and just go back to what I had done before on WW. I'm going to think that through over the weekend. This is just crazy.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: Run and walk on treadmill - couch to 5k & 15 minutes additional
2miles: 26:37
total: 2.908
total time: 40:00
Trying to decide if I want to lift this afternoon and tomorrow morning or just tomorrow morning.
Weighed myself this morning. Still at 133.2. I'm getting severely discouraged by this whole situation. Now weight watchers doesn't even work for me? What is the fricken deal? Maybe I need to be eating my activity points in addition to my regular daily points. I don't know. I'm just really sick of trying so hard and losing nothing - its not even that I'm losing slowly... I'm just losing nothing.
I go back and forth between thinking that maybe I'm not eating enough - but then when I increased my calories that didn't do anything either. I cannot believe that I'm one of those people that is going to say "I've been struggling to lose these last 15-20 pounds for the last 6 months." But when people normally say that, I believe that the struggle lies in their diet (cheating) and lack of exercise. Clearly that is not my issue - why have I been working this hard and am still struggling to lose these last 15-20 pounds?
I think I need to quit the weight lifting portion and just go back to what I had done before on WW. I'm going to think that through over the weekend. This is just crazy.
Thursday, September 13, 2007
STC - C2W9D60
Summer Tracker Challenge
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on the treadmill & 15 minutes of walking at a 5% incline
2 miles: 23:59
Total distance: 2.689 (I think)
Total time: 35:00
Speeds: 3.7, 5.2, 5.8, 6.3, 9.0, 9.2
Running was good this morning. HIIT kicks my bum in a serious way - that last minute makes me want to cry - 2 minutes before I even get there.
Eating has been good, but I've caught myself cheating a little here and there - you know just one little cookie that won't even equal 1/2 a point, or just a few goldfish crackers. I need to end that - I never cheated when I was doing just BFL, I need to get back to that. I've also decreased my water consumption because I was just sick of spending so much time going to the bathroom. So I'm aiming for 128oz a day instead of 160oz.
Can't decide if I want to weigh in on Friday, Saturday, Sunday or Monday. Officially on WW.com I weigh in on Monday, but I use my weight from the weekend. We're going to a white sox game on Friday night, but I don't plan to eat much of the ballpark food... however, Dave got tickets that include passes into the Stadium Club restaurant, so we might go see what we can find there for dinner. Saturday night we're going out for dinner with Doug, Jenny & Doug's mom. We're going somewhere downtown and then they're going on to a jazz club. I'm going to have to be careful with my choices over the weekend so I don't mess up whatever progress I've made.
And if, after going back to weight watchers, I am not below 133 this weekend, I predict life will be unpleasant. I'm sick of working so hard at this - I just want the weight to melt off.
Beginning Date: July 16, 2007
Ending Date: October 7, 2007
Workout: HIIT on the treadmill & 15 minutes of walking at a 5% incline
2 miles: 23:59
Total distance: 2.689 (I think)
Total time: 35:00
Speeds: 3.7, 5.2, 5.8, 6.3, 9.0, 9.2
Running was good this morning. HIIT kicks my bum in a serious way - that last minute makes me want to cry - 2 minutes before I even get there.
Eating has been good, but I've caught myself cheating a little here and there - you know just one little cookie that won't even equal 1/2 a point, or just a few goldfish crackers. I need to end that - I never cheated when I was doing just BFL, I need to get back to that. I've also decreased my water consumption because I was just sick of spending so much time going to the bathroom. So I'm aiming for 128oz a day instead of 160oz.
Can't decide if I want to weigh in on Friday, Saturday, Sunday or Monday. Officially on WW.com I weigh in on Monday, but I use my weight from the weekend. We're going to a white sox game on Friday night, but I don't plan to eat much of the ballpark food... however, Dave got tickets that include passes into the Stadium Club restaurant, so we might go see what we can find there for dinner. Saturday night we're going out for dinner with Doug, Jenny & Doug's mom. We're going somewhere downtown and then they're going on to a jazz club. I'm going to have to be careful with my choices over the weekend so I don't mess up whatever progress I've made.
And if, after going back to weight watchers, I am not below 133 this weekend, I predict life will be unpleasant. I'm sick of working so hard at this - I just want the weight to melt off.
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