A story of going from being a non-runner to planning for a marathon in three years...

Sunday, February 14, 2010

Weekly Workout Wround Up

This week was definitely not as hard core as last week. To be honest, I think I went from zero to sixty in Week 1 and paid for it in Week 2. Note to self: ramp up more slowly next time.

May Days Training Week 2 - February 8th to February 14th

Feb 8

Skipped running with the OPRC and ran on the treadmill instead. 5 miles including mile repeats. I definitely showed that treadmill who's boss.

Feb 9

Didn't run, lift weights, or go to the gym. Instead, after work I watched the running movie The Long Green Line. Very inspiring. Also, it snowed like crazy all day and night on Tuesday so even if I hadn't had a lunch meeting I doubt I would have run at lunch.

Feb 10

Another workout-less day. I went home from work early due to the Headache From HellTM. I only felt so-so by the time I woke up from my nap and personal life things just got in the way anyway. I'm really bummed I missed my Hi/Lo class, especially because I'll miss it next week too (we have tickets to see 101 Dalmatians: The Musical next Wednesday), but it's not like the class is going anywhere. At least, it better not be!

Feb 11

Missed my lunch run yet again due to yet another lunch meeting but finally made it to the gym after work. Did 3 miles on the treadmill and then some strength training. Wasn't the best workout ever, but at least I got it in.

40 minutes of strength training with Shoulders focus

Close Grip Pulldown: 20 @ 20 lbs; 14 @ 20 lbs
Seated Rear Deltoid: 15 @ 15 lbs; 15 @ 15 lbs
Seated Chest Pres: 15 @ 20 lbs; 15 @ 20 lbs
Seated Back Extension: 15 @ 70 lbs; 15 @ 70 lbs
Seated Arm Curl: 20 @ 20 lbs
Straight Bar Pushdown: 20 @ 15 lbs
Seated Leg Extension: 20 @ 25 lbs
Seated Leg Press: 20 @ 55 lbs; 20 @ 55 lbs
Horizontal Calf Raise: 20 @ 30 lbs
Crunch w/Legs In (Stability Ball): 15
90 Degree Side Oblique Crunch: 15
Side Oblique Crunch with Heel Push: 12
Side Oblique Crunch: 15

Feb 12

Rest Day. Probably didn't need it, but I like to take it easy the day before my long run.

Feb 13

7 miles followed by 30 minutes of strength training.

Strength Training with Core focus

Cable Machine Woodchop: 10 each side @ 12.5 lbs x2
Cable Machine Reverse Woodchop: 10 each side @ 12.5 lbs x2
Cable Machine Side Woodchop: 10 each side @ 12.5 lbs x 2
Stability Ball Chest Presses: 10 @ 12.5 lbs x2
Stability Ball One Armed Row: 10 each side @ 12.5 lbs x2
Stability Ball Curls: 10 @ 12.5 lbs x2
Curl w/Legs Up (Stability Ball): 15 x2
Stability Ball Hamstring Curls: 15 both legs; 10 each leg
Stability Ball Roll Outs: 3 @ 15 seconds
Bosu Ball Lunges with Bicep Curls: 10 each leg @ 7.5 lbs

Feb 14

I didn't want to go to the gym today. I was tired and felt like I had too many errands to run. Jason convinced me I'd feel better if I'd go, though, so I went. Thank goodness I did! I started with 40 minutes of strength training and then did 30 minutes of cardio split between two different machines.

40 minutes strength training with Triceps focus:

Stability Ball Bench Press: 20 @ 7.5 lbs x2
Seated Chest Press: 20 @ 20 lbs x2
Straight Bar Pushdown: 12 @ 20 lbs; 20 @ 15 lbs
V Bar Pushdown: 12 @ 20 lbs; 15 @ 15 lbs
Seated Tricep Extension: 20 @ 15 lbs x2
Seated Back Extension: 20 @ 70 lbs
Seated Shoulder Press: 20 @ 15 lbs
Seated Leg Press: 20 @ 55 lbs x2
Adductor: 20 @ 55 lbs; 20 @ 110 lbs; 20 @ 110 lbs
Abductor: 20 @ 85 lbs x2
Stability Ball Crunch: 20
Reverse Crunch: 15 x2 (Aside: I HATE these and would never do them on my own)
Bicycle Crunch: 15 each side

15 minutes on the StepMill on Aerobic Mode, Level 10. Climbed 63 floors and a total of 1.45 miles.

15 minutes on the upright stationary bike on Around The World Mode, half on Level 5 and half on Level 10. Total 3.85 miles.

I watched the Winter Olympic Men's Luge competition while doing my cardio. Winter Olympic sports are funny. Do you have a favorite Olympic sport?

Also, I have to admit, I started at myself in the mirror a lot today. Last weekend I bought two new pairs of capris at Sports Authority. They were on clearance for $25 each. I wore the Nike pair today and, I have to say, I made those pants look GOOOOD. I may be vain, but I always have a better workout when I feel like I look hot or cute in my gym clothes.

I had to do my weekly grocery store run after working out and I didn't want to head into the store famished. Thankfully my gym is swanky enough to have a full service cafe and smoothie counter. I got a "Power Pump" smoothie: Banana, Orange, and Pineapple with shots of Spirulina and Whey Protein. I had no idea what spirulina was but apparently it turns your smoothies green:

Turns out it's some kind of blue-green algae which definitely explains the green. Whatever it is, it was really yummy and totally hit the spot.


Weekly Goal Mileage: 19.5
Actual Total: 15.04

I missed one run this week which is where those other 4.5 miles went. That's one of the reasons on my training plan I put "Max" weekly mileage instead of a total. This allows me to miss a day here or there and still feel as though I'm following the plan. I'd love to keep my weeks closer to 20, but 15 will just have to do sometimes. Next week is a new week and I don't think I have as much crazy work stuff to deal with. Phew!


kilax said...

Did you guys end up getting a lot of snow here? I was out of town, but got work emails that people should bring their computers home, in case it was difficult to get into work the next day.

Do you get migraines? I do from time and time and basically have to go home and sleep them off. Meh. Hope you don't get another one soon!

Awesome strength workouts this week! I missed doing mine ;)

I haven't caught the winter Olympics yet! Of course, I love the figure skating ;)

Holly said...

haha! Hey, I feel the same way about work out clothes. I hate to admit it, too, but when I get something new to wear (not often), it's keeps me excited about going to the gym for WEEKS. Work those pants, I say!

Bayjb said...

I love that you trademarked Headache from Hell. I hope it got better quick! I always overdue it in week one of a new routine and I always pay for it. Always.

lifestudent said...

ok, a smoothie with blue-green algae sounds totally nasty. sorry, just had to say that.


Lacey said...

your smoothie looks so delicious!!! i wish i could get algae smoothies!!!!! mmmm. if i said that to elliot he would think i was crazy :)

i am enjoying the weekly round up of workouts. seriously if you have such jack-holes on your track club you should put in a subtle word to someone. not only is that insensitive but it totally takes away from the entire meaning of the sport. there is nowhere where everyone runs the same pace. we are all coming in to running from different places at different paces and that is the true beauty of it. it is you against you. i always make sure to make that clear in my pace-posting, because fast and slow are only meaningful to one person, you. it's so relative. and i go over to blogs like see jess run and i just have to remind myself of that, too!!! because she runs 3 hr marathons. she is not me. :) and i applaud her. but you get the idea. gosh i do feel really strongly about it. hehehe. anyway. thank you for the comment!!!!!!

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