Sunday:
Today was a pretty monumental day for me… I ran the longest I’ve ever run in my life, 16 miles!! The day was one of the worst weather wise though, pouring rain, cold blowing wind, pretty much every type of adverse condition you could think of. My legs and body felt great throughout the process and I finished strong! It’s still hard to think that I still have 10.2 miles to go until I finish a whole marathon.
Monday:
One class that I’ve really enjoyed is the Body Flow class. Monday is technically my day off but doing a stretching and flexibility class is just what I need. Mari is the instructor and she does a great job for beginners like me. The class is a combination of different things like yoga and tia chi.
Tuesday:
This is my strength-training day with Mike. He is continuing to push me through a challenging upper body workout. I’m really starting to notice my strength gains. Here’s the basic outline of my workout:
-3 sets of dumbbell incline presses
-3 sets of lat pull downs
-3 sets of straight bar shoulder presses
-3 sets of straight bar bicep curls
-3 sets of dumbbell extensions
-2 sets of hanging ab extensions
Wednesday:
This was week 2 of “30 minute mania.” Although it’s challenging to get up early it’s definitely worth it!! I’m hoping to continue a workout like this in my weekly routine for the an extended time.
This week Jake, the HAC personal trainer, added a good variety of exercises into the workout. Another factor that was changed was music. I know that everyone is different but I’m the type of person who needs music when they work out. Jake developed a playlist that had fast and slow songs.
The breakdown of the workout was: 3-5 minutes of warm-ups, 5 stations of 30 seconds of hard work, followed by 30 seconds of rest. This is repeated twice, then a one minute break and 5 more stations. All of this activity ends with a 3-5 minute cool down. Here’s a glimpse of some of the stations:
1) Swiss ball / Medicine Ball wall throws
2) Dueling Ropes
3) Bear Crawls with the weighted bag
4) Punching Bag Flips
5) Sledgehammer Tire swings
6) Plyo-Jumps
7) Kettle ball Swings
8) Dueling Rope Slams
I think I made this comment last week but… This is a great, efficient workout!!!
Wednesday PM:
I did my first speed workout for the marathon. It was miserable conditions, freezing rain, blowing cold air. I got through it though, enough said!!!
Thursday:
I had work and grad school commitments so I had to reschedule my workout with Mike for Friday.
Friday:
My favorite workout of the week with Mike, boxing!!! I knew I was in trouble when I came to work dragging. Mike’s goal is to get me to make it through 10; 2 minute rounds. Well, I made it through, I’m just not sure how strong I was. Here’s an example of a couple different routines for the rounds:
-Jump rope
-Right, Left, Right, Left punches with a number of squats mixed in.
-Punches, Knee Drives, Kicks- in a variety of combinations
-Rapid Fire Jabs
-Sandbag throws
Even though I’m getting my butt kicked every boxing workout I do feel like my endurance and strength growing. My goal is to feel strong in all 10 rounds and then eventually work my way up to 3 minute rounds.
Sunday:
I beat last weeks record and ran the longest I ever have, 18 miles!!! Although I had some tightness in my calves everything is feeling good.
Tuesday, March 29, 2011
Wednesday, March 23, 2011
Week 12
3/13- 3/19
Sunday:
My workout for the day was competing in the 10 KM Shamrock Shuffle. I’m still learning how to finish my races strong. Although my time was o.k., 45:17, the second half of the race was not much faster, if at all, from the first part of the race. Something to continue to work on!!
Monday:
This is my rest day. I’m not really that keen on having a rest day on the first day of the work week but after my long runs on Sunday my body definitely needs it. I’m hoping to integrate either Body Flow or Aqua Flow on these days. One huge area of weakness for me is my flexibility and core strength. Anything I can do to improve in this area will help.
Tuesday:
I had every intention of getting up early to run before work but it’s been challenging just for my body to get used to the time change let alone getting up an hour and a half earlier. The reason I need to run before work is that after work I have my first workout of the week with Mike and then I have my weekly tennis match. My workout with Mike was solid. This strength workout is pretty basic. It’s good to get back to the basic. Here’s the basic routine I follow:
Chest: Incline dumbbell presses- 3 sets of 10
Shoulders: Seated dumbbell presses- 3 sets of 10
Back: One-Armed dumbbell flies- 3 sets of 10
Biceps: Alternating Hammer curls- 3 sets of 10
Triceps: Dumbbell Extensions- 3 sets of 10
Abs: 3 sets of plank / 3 sets of the wheel
Wednesday:
Although I struggled to get up on Tuesday I jumped out of bed on Wednesday AM, why you may say? Well, I have 30 minute mania for the first time today! Myself and several of my friends were interested in doing one of the classes but none of the times worked, we talked with the Harbor staff and they were able to accommodate us and add a class from 5:45-6:15 AM!! If anyone is reading this and it interested there is still room and time to sign up. I’m hooked after my first session. Here’s the basic outline of the class:
3-5 minute warm-up- not your average low key warm-up! There are push-ups, suicides, etc.
5 different stations were set up in the gym:
-Kettleball Arm Swings
-Jump squats with a sledge hammer
-Decline Push ups on a tire
-Dueling Ropes
-Tire Flips
-Sandbag throw-ups
-Sledgehammer Tire Step Ups
-Backward Rope Pulls
The rotation focused on 30 seconds of working as hard as you can and then a 30 second break. The first rotation was completed twice. After each rotation there is a one minute break
Finally there is a 3-5 min cool down.
This workout really kicked my butt and jumpstarted my day. It’s also fun to do with a small group of people. We worked with Jake, one of Harbor’s personal trainers.
Thursday:
This is my off day from running and I’m glad because this is my butt kicking workout with Mike. I don’t totally remember all that we covered because we do some much but here’s an estimate of what we covered during the session:
-I got to wear the regular boxing gloves and we focused on 5 punch combinations for two-minute intervals.
-I also worked on a combination of punches, kicks, and knee drivers
-Two different times throughout the workout Mike timed me jumping rope for 2-minute intervals.
-Speed punches on the stationary punching bag at two different times.
-Squat Intervals
Mike’s goal is to get me to do 12 solid rounds of 3 minutes each. It feels good because although I’m still focusing on getting through 2 minute rounds right now I’m seeing progress.
Friday:
I had a light 3 mile run outside on a beautiful day.
Saturday:
For the second week in a row I set my alarm to get up for the 7:30 Yoga for Athletes class at the Harbor Wellness Center but I choose to sleep in. I did meet a friend in the parking lot and headed for an easy 4 mile jog through the conservancy trails.
Sunday:
My workout for the day was competing in the 10 KM Shamrock Shuffle. I’m still learning how to finish my races strong. Although my time was o.k., 45:17, the second half of the race was not much faster, if at all, from the first part of the race. Something to continue to work on!!
Monday:
This is my rest day. I’m not really that keen on having a rest day on the first day of the work week but after my long runs on Sunday my body definitely needs it. I’m hoping to integrate either Body Flow or Aqua Flow on these days. One huge area of weakness for me is my flexibility and core strength. Anything I can do to improve in this area will help.
Tuesday:
I had every intention of getting up early to run before work but it’s been challenging just for my body to get used to the time change let alone getting up an hour and a half earlier. The reason I need to run before work is that after work I have my first workout of the week with Mike and then I have my weekly tennis match. My workout with Mike was solid. This strength workout is pretty basic. It’s good to get back to the basic. Here’s the basic routine I follow:
Chest: Incline dumbbell presses- 3 sets of 10
Shoulders: Seated dumbbell presses- 3 sets of 10
Back: One-Armed dumbbell flies- 3 sets of 10
Biceps: Alternating Hammer curls- 3 sets of 10
Triceps: Dumbbell Extensions- 3 sets of 10
Abs: 3 sets of plank / 3 sets of the wheel
Wednesday:
Although I struggled to get up on Tuesday I jumped out of bed on Wednesday AM, why you may say? Well, I have 30 minute mania for the first time today! Myself and several of my friends were interested in doing one of the classes but none of the times worked, we talked with the Harbor staff and they were able to accommodate us and add a class from 5:45-6:15 AM!! If anyone is reading this and it interested there is still room and time to sign up. I’m hooked after my first session. Here’s the basic outline of the class:
3-5 minute warm-up- not your average low key warm-up! There are push-ups, suicides, etc.
5 different stations were set up in the gym:
-Kettleball Arm Swings
-Jump squats with a sledge hammer
-Decline Push ups on a tire
-Dueling Ropes
-Tire Flips
-Sandbag throw-ups
-Sledgehammer Tire Step Ups
-Backward Rope Pulls
The rotation focused on 30 seconds of working as hard as you can and then a 30 second break. The first rotation was completed twice. After each rotation there is a one minute break
Finally there is a 3-5 min cool down.
This workout really kicked my butt and jumpstarted my day. It’s also fun to do with a small group of people. We worked with Jake, one of Harbor’s personal trainers.
Thursday:
This is my off day from running and I’m glad because this is my butt kicking workout with Mike. I don’t totally remember all that we covered because we do some much but here’s an estimate of what we covered during the session:
-I got to wear the regular boxing gloves and we focused on 5 punch combinations for two-minute intervals.
-I also worked on a combination of punches, kicks, and knee drivers
-Two different times throughout the workout Mike timed me jumping rope for 2-minute intervals.
-Speed punches on the stationary punching bag at two different times.
-Squat Intervals
Mike’s goal is to get me to do 12 solid rounds of 3 minutes each. It feels good because although I’m still focusing on getting through 2 minute rounds right now I’m seeing progress.
Friday:
I had a light 3 mile run outside on a beautiful day.
Saturday:
For the second week in a row I set my alarm to get up for the 7:30 Yoga for Athletes class at the Harbor Wellness Center but I choose to sleep in. I did meet a friend in the parking lot and headed for an easy 4 mile jog through the conservancy trails.
Sunday, March 13, 2011
Week 9,10, & 11 (2/27-3/12)
Week 9,10, & 11 (2/27-3/12)
Wow! I’ve been so caught up in work, training, & family that I haven’t had much extra time over the last several weeks to update my blog. Sorry for all those who are following!!! I’ll do a much better job from here on out. Here’s an annotated version of what I’ve been up to the last three weeks.
Week 9:
One new feature I’ve added to my routine is racquetball on Thursday nights. I’m doing this more for fun than anything else but I walk out of the court after an hour and I’m dripping with sweat. The cool thing about racquetball at Harbor is that it’s free with your membership. Unless there is a league going on it’s first come, first serve.
Week 10:
I’m starting to get into a grove with my fitness. I really enjoy the routine that I’ve established. The two areas I’m still continuing to lack on is my stretching and flexibility. I’m continuing to enjoy the workouts with Mike. He’s really starting to push me on my conditioning days. His goal is to have me boxing 12 three-minute rounds by the time I’m finished.
Week 11:
I was pretty nervous starting out the week because Sunday I had my longest run yet, 14 miles! Well, the run went awesome. I completed two 7-mile loops and finished strong on the second, faster than my first.
This week was a low-key week in regards to training because I’ll be preparing for the Shamrock Shuffle of Sunday. I was only able to get one personal training workout in with Mike this week due to some scheduling conflicts. The workout focused on strength training. I did several short runs throughout the week and my normal weekly tennis and racquetball match’s. I’ll give an update concerning my race results next week.
Wow! I’ve been so caught up in work, training, & family that I haven’t had much extra time over the last several weeks to update my blog. Sorry for all those who are following!!! I’ll do a much better job from here on out. Here’s an annotated version of what I’ve been up to the last three weeks.
Week 9:
One new feature I’ve added to my routine is racquetball on Thursday nights. I’m doing this more for fun than anything else but I walk out of the court after an hour and I’m dripping with sweat. The cool thing about racquetball at Harbor is that it’s free with your membership. Unless there is a league going on it’s first come, first serve.
Week 10:
I’m starting to get into a grove with my fitness. I really enjoy the routine that I’ve established. The two areas I’m still continuing to lack on is my stretching and flexibility. I’m continuing to enjoy the workouts with Mike. He’s really starting to push me on my conditioning days. His goal is to have me boxing 12 three-minute rounds by the time I’m finished.
Week 11:
I was pretty nervous starting out the week because Sunday I had my longest run yet, 14 miles! Well, the run went awesome. I completed two 7-mile loops and finished strong on the second, faster than my first.
This week was a low-key week in regards to training because I’ll be preparing for the Shamrock Shuffle of Sunday. I was only able to get one personal training workout in with Mike this week due to some scheduling conflicts. The workout focused on strength training. I did several short runs throughout the week and my normal weekly tennis and racquetball match’s. I’ll give an update concerning my race results next week.
Subscribe to:
Posts (Atom)