September 30, 2009

Today workout was group power, I don't know why I think I can take that class out of the equation. I always feel so good afterwards. Tonight I plan to get some cardio in while the girls are at the gym maybe walking on an incline or elliptical haven't decided yet.

September 29, 2009

Had a great run, ran for about 50 mins total miles 6. I will be going back for weights this evening.

September 28, 2008

Feeling pretty good today did leg weights today then jumped on the treadmill for 2.5 miles. I hope to go to spin class later on today.

September 27, 2009

Today I ran 7.14 miles must say I feel great. Tomorrow I will do legs and abs.

September 23, 2009

My workout today was, 20 minutes on incline hill on treadmill & 20 minutes on stair master, several squats and lunges. I hope to get some abs in later on today.

September 22, 2009

Today I completed my 7 mile run, it was tough because I woke up a little late and just didn't think that I was up to it but yeah I did it! I hope to get back in the gym to do some leg weights and abs today. I just have to stay busy with all this stuff going on.

ABC’s To Sucess

ABC's To Success

A—Acknowledge that you know what to do

B—Believe that you have the ability to do it

C—Courage do what needs to be done

D—Deciding that today is the day

E—Enjoying the journey

F—Forgiving yourself and moving on

G—Going for your goal

H—Hearing the compliments

I—Inviting success into your life

J—Journaling everything that goes in your mouth

K—Keep coming to WW when you feel like quitting

L—Loving yourself enough to change your lifestyle

M—Making delicious meals

N—Not ever giving up on yourself

O—Offer to share your new knowledge with others

P—Patience with the journey…the weight did not come on overnight

Q—Quiet time for yourself

R—Remind yourself of all the reasons you are doing this

S—Self-talk that is positive and repetitive

T—Turning to solutions instead of food for "problems"

U—Using all of your "tools" for success

V—Visiting other meetings during the week if you need support

W—Wanting success with your weight loss more than you want that "treat"

X—Xerox copies of your favorite recipes

Y—You alone can do this, but you don't have to do it alone

Z—Zero in on your goals and move toward them one pound at a time

 

~~from The Language of Positive Thinking by Eric T. Moore

September 21, 2009

I did 3.5 miles intervals ran at a comfortable speed of 6.5 for 3 minutes then sprinted at 8.2 for 1 minute. I did this for five times as I didn't have time for to much more. Tomorrow I will do the hills for 7 miles.

September 17, 2009

Today on my schedule it was 5 mile run. I warmed up with a walk for the first five minutes. I Picked up my paced for then next five minute after that I did run on an incline on the treadmill for the next five minute. I rotated that instead I was at 50 minutes after I completed that, I did my crunches and bi-cycle crunches off of Whitney Houston million dollar bill song

September 16, 2009

Group power was great! Every muscle in my body is glowing right now.

September 15, 2009

Today was my short run. Felt pretty good getting that in. I will probably go to the gym later this evening to have a little change in the routine.

September 14, 2009

I am started to train for half marathon schedule on 11/21/09. I am using the runners world smart coach plan and today was a rest day or cross training so no running for me. I did do weights on my own and here is what I did:

Overhead Squat:

Set Reps Weight

1 15 30

2 15 30

3 15 30

 

Lunge & Press:

Set Reps Weight

1 15 12.5

2 15 12.5

3 15 12.5

4 15 12.5

5 15 12.5

6 15 12.5

 

Stiff Leg Deadlift:

Set Reps Weight

1 15 30

2 15 30

3 15 30

 

Leg curl 15@60

Seated leg press 15@185

Standing calf raises 15@115

Leg extension 15@70

Seated leg curl 15@70

Lunges 15@12.5

Squats 15@30

Bicep curls 15@12.5

Back rowa 15@30

Dead lift Back 15@30

4 sets 25 cunches

4 sets of 25 bicycle crunches

September 11, 2009

Today was spinning it felt great. I followed the workout with 100 crunches and 100 bicycle crunches off my favorite song. This will be a good weekend.

September 10, 2009

Today so far I ran 7 miles at a tempo pace also completed 100 crunches and 100 bicycle crunch off of million dollar bill song. goal is to do 100 crunches and 100 squats a day. If I can get more in that would be great!

Eweb training schedule

TRAINING: SMART COACH

Your current race time is: 2:00:00 for a Half-Marathon Your distance training goal is: Half-Marathon You currently train: 16 - 20 miles/week How hard you want to train: Moderate Your long-run day: Sunday Your training program Starts: Monday, 9/14/2009and Ends: Sunday, 11/22/2009 Length of your training schedule: 10 weeks Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 9/14 9/20 Rest / XT Easy Run Dist: 2 mi @10:29 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 7 mi @10:29 16 miles 2 9/21 9/27 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Speedwork Dist: 5 mi, inc Warm; 2x1600 in 8:24 w/800 jogs; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 7 mi @10:29 17 miles 3 9/28 10/4 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 8 mi @10:29 18 miles 4 10/5 10/11 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:59; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 8 mi @10:29 19 miles 5 10/12 10/18 Rest / XT Easy Run Dist: 5 mi @10:23 Rest / XT Easy Run Dist: 5 mi @10:23 Rest / XT Rest / XT Easy Run Dist: 5 mi @10:23 15 miles 6 10/19 10/25 Rest / XT Easy Run Dist: 2 mi @10:23 Rest / XT Speedwork Dist: 7 mi, inc Warm; 3x1600 in 8:19 w/800 jogs; Cool Easy Run Dist: 2 mi @10:23 Rest / XT Long Run Dist: 9 mi @10:23 20 miles 7 10/26 11/1 Rest / XT Easy Run Dist: 3 mi @10:23 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:54; Cool Easy Run Dist: 3 mi @10:23 Rest / XT Long Run Dist: 9 mi @10:23 21 miles 8 11/2 11/8 Rest / XT Easy Run Dist: 3 mi @10:23 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:59; Cool Easy Run Dist: 2 mi @10:23 Rest / XT Long Run Dist: 10 mi @10:23 22 miles 9 11/9 11/15 Rest / XT Easy Run Dist: 3 mi @10:17 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:14 w/800 jogs; Cool Easy Run Dist: 2 mi @10:17 Rest / XT Long Run Dist: 10 mi @10:17 23 miles 10 11/16 11/22 Rest / XT Easy Run Dist: 3 mi @10:29 Easy Run Dist: 3 mi @10:29 Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Rest / XT Rest / XT Race Day Dist: Half-Marathon @8:58 Time: 1:57:35 24 miles Legend Example What it Means Easy Run Dist: 3km @8:00 Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.     Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.     Rest /XT Take a rest day, or do moderate cross-training activity.     Race Day Dist: 5K @5:00 Time: 20:00 On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.

September 9, 2009

Back from a busy weekend. I can't believe that I haven't posted once over the weekend, probably because I was a bad girl as far as eating goes. I did get some running in on Thursday- 5, Friday -5 & Sunday -5. Monday it was a pretty much relaxing day with the kids but Tuesday I had to kick it up with a 6 mile run in with running comfortable at 6.5 for 3 minutes and then kicking it up to 8.5 for one minute. It felt so great to get that in. Today was a 1 mile run warm up before group power.

I may try to get a little more running in this evening at least a 2 mile in, especially if I plan to go to cycle, if I choose to go to cycle I definitely need to look into the running group tomorrow evening but we will see. It is a crazy week with the girls all starting back to school but once they get settle I will definitely be back in a routine of things.

September 1, 2009

Today, I woke up feeling pretty good but decided against the spin class. I wanted to run but half way into the run, my nike sensor gave out. I guess it may be time for me to replace it. it's a trip because I just changed my shoes and now I have to change my sensor at least i can track both thing together.

My workout

1.84 miles before the sensor went out walked the remainder until I reached two miles

15 minutes on the elliptical machine pretty challenging since I haven't did it in a while

20 minutes on the stair masters – always sweat buckets working out on that thing

15 minutes of abs 4 sets of 25 basic crunches & 4 sets of 25 bicycle twists.