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.
Wednesday, October 31, 2007
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....
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