July 31, 2009

First time posting this week, things have been hectic, running has been good just limited to the post because of not taking my computer with me when I went to California.

July 24, 2009

Today I did my spin class; I didn't really like the music which made me not work hard on the work out. Going to California with my daughter this weekend my goal is to get some running while I'm awhile.

Eight Good Health Guidelines

Eight Good Health Guidelines
1. Eat at least five servings of vegetables and fruits each day.
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day.
4. Have some healthy oil (olive oil, canola, sunflower, safflower or flax seed) each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs, or dried beans each day. Many dairy products are also good sources of protein.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of water a day.
8. Take a multiple vitamin-mineral supplement each day.

July 23, 2009

Today I did my hill workout, I just realized today that I haven't ran outside since the Butte to Butte 10k race that was on July 4 geesh, I need to definitely pick that up. I ran 6.25 miles today in 50 minutes the route was hill run for one mile, down hill one mile and flat the remainder of the run pretty much like the Butte run. Next run will be the Kelly Butte Classic that is in August another hill run but it is a 8k so it shouldn't be that bad. I hope to beat my last year record.

July 21, 2009

Went to the gym this morning started off with leg curls, leg extension & calf raises. I followed it with a 30 minute run and 20 minutes on the stair master. Ready for my day but I am really sleepy now, where did my energy level go?

July 20, 2009

Today did the treadmill, ran 5 miles. I didn't want to get out of the bed at first but now I am so glad that I did now I can have a productive day! Off to work.

July 19, 2009

Today did the hard core fusion 45 minutes of cardio mixed with strength it was great. Now off to try to finish this book.

July 16, 2009

Changing up my routine a little, I did the stair master for 35 minutes. I may go back and do a little more tonight but haven't really committed to that yet.

July 15, 2009

Today I skipped group power to focus more on cardio. I started off hitting the leg weight machines and did the following:

Leg curls 3 sets 15@50 weight

Leg press 3 sets 15@155 weight

Seated leg curl 3 sets 15@50 weight

Leg extension 3 set 15@50 weight

Standing calf 3 set 15 @75 weight

I also jumped on the treadmill

2 miles ran 18 mins cool down 2 minutes

Hill incline 4.0 @ 20

60 lunges on treadmill @1.1 speed &30 incline

I feel pretty good and ready to start my day!

July 14, 2009

Today went to the gym and ran 5 miles started off at 6.0 speeds increased to 7.4 and then back down to 6.9 consistent speed. This week, I am planning on mixing up routine a bit maybe no weight training for this week but lots of cardio from running, walking , stair master and cycling.

July 13, 2009

This weekend I had a great time, got to see my daughter perform at her best in front of college coaches. It was great! I am so happy to have shared that opportunity with her. My goal this week is gets lots of cardio in and work on lower body more.

Here is a rough draft of my plan

M – off

T – 5 mile interval run

W – 30 min stair master with 30 min focus on legs and abs

T – 5 mile hill run

F – 60 min group ride class

S – easy run

This is the plan for now and I hope to stick to it.

July 9, 2009

Did stair masters for 30 mins new workout will focus legs and abs.

July 8, 2009

Group power today felt pretty good.

July 7, 2009

Today I did the stair masters for 30 minutes and a easy run for 20 mins. Felt pretty good.

July 6, 2009

Today, I ran an easy 6 miles on the treadmill. I had plan to only do 30 minutes on the treadmill and do weights but it felt so good running to all MJ old favorites that I kept on and on. I hope to keep up the pace for the remainder of the week. I sure I will, I'm going to Seattle to watch my baby play some basketball so that should be fun. That is why I have to stay focus from today on. Keep goal in front of me and no matter what I do keep posting.

The 36th annual Butte To Butte, July 4, 2009, Eugene, Ore. | Results By Division: F35-39 | The Register-Guard

The 36th annual Butte To Butte, July 4, 2009, Eugene, Ore. | Results By Division: F35-39 | The Register-Guard: "12533497Carmen Martin54/155 F35-39Eugene, OR58:579:30"

July 1, 2009 Menu

Breakfast

Oatmeal with raisins - 2

½ cup of skim milk - .5

Light bread - 1

½ tbsp of peanut butter -1

Grapes -1

Snack

Cherries – 1

Yogurt – 1

Lunch

 

 

July 1, 2009

New month a new focus, goal is to keep moving and to running 80 miles this month. Today was my schedule group power. I am feeling pretty strong. I think later if I have time I will go outside for a easy 2 mile run.

June 30, 2009

Ran 6 miles according to nike + did my hill route went up one main hill another hill 5 times. I definitely think that if I don't go to Sacramento that I will do the Butte to Butte run on the 4^th.