Week 2: June 27-July 2

Week 2: June 27- July 2nd

Monday:

Strength
I had to drag myself out of bed for the morning strength workout with Moira but I’m glad I did. We focused on number of different exercises and went through them in several times. Although I couldn’t remember all of the different exercises, here’s a summary:

Gravitron Pull-Ups
TRX Rows
TRX Negative Rows
Dumbbell rows
One Leg Isolating Tough Downs
Free Motion Machine wood choppers
Hip Lifts with Feet on Swissball
Push Up Cross over
Lunges pushing off shoe glides
Flexibility
I participated in body flow at the wellness center from 6-7
Swimming
I had my second class with Derek in the lap pool. Last time he showed me some things to start with. He also encouraged me to work on the way in which I glide through the water and kick. Here’s a sample work out he gave me to practice:
-Glides -Glides with a kick
-Kick on a side
-Breathing practice on the wall
-Kick Board Catch Up
The second lesson started with me doing a breathing activity as I moved down a lane in the lap pool. After this warm up I did a number of glides to show Derek how my progress was. As expected I still needed to work on my form a lot. We spent the remainder of the lesson working on specifically kicking. I’m hoping to work on my swimming again and continue to take several more lessons with Derek.

Tuesday:

AM Bootcamp- I completed another grueling workout led by Moira. There was a several other participants which helped for Motivation. We did a number of different stations and rotated through them several times.

Wednesday:

I was out of town in the morning so I was unable to attend Hot Yoga, which I greatly missed, but I’m looking forward to doing next week. I was able to make it back in time to do a 5 mile group run on the Military Ridge Trail in Verona.

Thursday:

I completed a strength workout in the Harbor Weight Room and Sport Court Area that was designed specifically for me by Moira.

Friday:

This was my second Tempo Run in the Pheasant Branch Conversancy. Although it is extremely difficult, as Moira reminded me, this is the type of workout that helps you get faster. I’m really hoping to get more comfortable going at such a fast pace. This week we were able to keep a more consistent 7:20 pace over the course of the three mile loop.

The other aspect of my session with Moira was to talk about nutrition. She strongly encouraged me to take a better account of what I’m putting into my body. This has been really hard. Although I’ve lost lots of weight over the past year I still need to lose a bit more to get faster. One of my strategies is to start tracking everything that I take in (even if it’s junk!!!). I’m hoping this will help to encourage me to think twice before eating it. I’m also going to go through it with Moira and set up a more consistent plan.

Saturday:

I had a really tough series of workouts planned for the day! On top of the three physical activities planned the weather was very, very hot and humid. I started by meeting a friend of mine for a “light” 3-5 mile run. We choose to check out the Ice Age Trail off of PD. Although it was a really pretty stretch of trail, the terrain was very challenging (Either uphill or downhill). We ended only going 3.5 miles due to the weather and the trail.

Secondly, I headed over to another local park to meet up with a group of people completed the Tough Mudder competition later this month in Devil’s Lake. For this activity the group did a number of challenging station activities.

Finally, I headed over to another friend’s house to help his family move. I thought it would only take 1-2 hours and would be mostly boxes. Well, 5 hours later, drenched in sweat, and aching from head to toe I headed home.

Sunday:

I was scheduled to do my longest run since the marathon, 14 miles. I met my friend Dave at the Victor Allen’s on Monroe for two laps through the UW Arboretum. If you haven’t had the opportunity to run or bike through the Arboretum I highly recommend it. The scenery is beautiful and there are always lots of other people doing the same route, so when you’re feeling tired it helps! Even though we met at 7:00 it still wasn’t early enough to miss out on the hot and humid weather.