I don't know whether it's the imminence of the Cherry Creek Sneak (SUNDAY!!!!) or the tri (END OF JULY!!!!) or the good weather (!!!!) after the giant snowstorm we had out here, but Brandon and I have been motivated lately.
Don't get me wrong, we've had our struggles - including the lifting session Tuesday that STILL renders walking painful - but for the most part, we've pushed onward and upward.
I posted last Wednesday that we ran, which we did. But, I didn't manage another workout until Sunday the 19th, when I swam. It wasn't a good swim workout given that I've been weak and out of shape and sick for what seems like forever, but I managed.
4x25m free
4x100m breast
2x25m kickboard
Monday, it was treadmill sprints, and murderous ones at that. I was on the treadmill for 11 minutes and was dead after those 11 minutes. Walked for two minutes easy, then did the following:
2:00-2:15 run 8.0mph
3:00-3:30 run 8.5mph
4:00-4:45 run 8.5mph
5:00-6:00 run 8.5mph
7:00-7:15 run 8.0mph
8:00-8:30 run 8.0mph
9:00-9:45 run 8.0mph
10:00-11:00 run 8.0mph
Basically, it was a variation of a bike sprint workout I did for hockey in college. 15 on, 45 off. 30 on, 30 off. 45 on, 15 off. Minute on, minute off. Rinse, repeat. I maybe could have pushed myself another set at 7.5mph, but honestly, I don't know if I could have. Still, one hell of an interval workout.
Tuesday, Brandon and I lifted for the first time in forever as well. We did some squats at the squat rack and I was basically reduced to tears knowing how far I've fallen in strength from two years ago. Then, it was most of some Men's Health workout he found ... which we've decided is seriously only for people who already lift a ton and are looking for variation. Anyway, it was wide-grip deadlifts, reverse lunges while holding a weight above our heads and then some YTWLI lifts on a ball. What that means is you're balanced on a stability ball just below your chest holding dumbbells and you make each letter doing some specific lift.
It. Was. A. Bitch. 8-10 reps of each letter, do each five letters without stopping, rest? HA. RIGHT. It was so hard. We kept dropping our weight just to get through it, but we managed.
That workout killed us to the point where walking - hell, MOVING - hurts. Still, we managed another swim workout last night.
50m breast warm up
4x25m free
2x200m breast
1x100m breast sprint
50m back cool down
That brings us to today. Brandon, due to his flying schedule, is taking today off. I might, but I'm thinking more likely that I'll go for a run. We'll see, though. I do need an off day eventually ...
Showing posts with label sprints. Show all posts
Showing posts with label sprints. Show all posts
Thursday, April 23, 2009
Thursday, February 19, 2009
A Treadmill workout
I did a treadmill workout today. I have been feeling a little bland about the treadmill workout. I like it because it's so efficient and does a great job of burning calories, but I've been frustrated because it's so damn bland. Well, I tried something new today. I did the 2-3 pattern, but on each 3, I changed the intensity. It's really weird, but that subtle change was enough variety to keep it interesting. The first runs were 6.0, 6.5, and 7.0, as were the second. The third set I did both of them at 6.0, since the workout room in Bozeman is in the same place as the pool and it was ultra humid. Seriously. But I had a weird feeling as I was running. I got this weird feeling that I was going to make it the entire 45 minutes. No matter how tired I was getting, I was going to make it. And I sure did.
Hopefully more running tomorrow.
Hopefully more running tomorrow.
Sunday, January 25, 2009
Stepping it up a bit
Forgot to blog yesterday...
In Fargo, I decided to step up the treadmill workout by increasing the time. I went for 25 minutes, sprinting on the last 3 minutes. Surprisingly, it felt good and somewhat easy.
It's time to revamp the workouts and make them more challenging.
In Fargo, I decided to step up the treadmill workout by increasing the time. I went for 25 minutes, sprinting on the last 3 minutes. Surprisingly, it felt good and somewhat easy.
It's time to revamp the workouts and make them more challenging.
Wednesday, January 21, 2009
Sprinting and a Note
We decided to take advantage of another 60 degree day here and run outside. Since neither of us really wanted to do a regular run, we decided to do some sprints, instead. So, we walked to the park and ran.
There's a soccer/football field set up in the grass, so we did two 100yd sprints, two 50yd sprints and then another two 100yd sprints for a total of 500yds.
And I was dead. Lungs hurt, ears hurt (still that winter crisp in the air), ankle hurt a little.
Still, it was a nice change of pace.
Sorry you haven't been getting a lot of out me lately. Trying to figure out if I want to take this job that I really have no experience for and would be the equivalent of throwing a person who's not sure if s/he can swim or not into the middle of the ocean and saying "good luck."
There are some upsides, but I'm not sure if they're enough to conquer the voices in my head as well as the overwhelming fear that I won't be able to handle the job and that I'll be miserable for the next three years doing it as it really isn't a "try it and see" position.
Needless to say, various entities and voices in my head are locked in a battle for the ages.
There's a soccer/football field set up in the grass, so we did two 100yd sprints, two 50yd sprints and then another two 100yd sprints for a total of 500yds.
And I was dead. Lungs hurt, ears hurt (still that winter crisp in the air), ankle hurt a little.
Still, it was a nice change of pace.
Sorry you haven't been getting a lot of out me lately. Trying to figure out if I want to take this job that I really have no experience for and would be the equivalent of throwing a person who's not sure if s/he can swim or not into the middle of the ocean and saying "good luck."
There are some upsides, but I'm not sure if they're enough to conquer the voices in my head as well as the overwhelming fear that I won't be able to handle the job and that I'll be miserable for the next three years doing it as it really isn't a "try it and see" position.
Needless to say, various entities and voices in my head are locked in a battle for the ages.
Monday, January 12, 2009
Stepping it up a bit
I mentioned in my last workout post about how I've been pushing myself but feel like I could do more. I'm a little concerned about it, because I know how hard I want to work. And yes, I would like to be at a level like I was last year where longer runs and sprint workouts were not that difficult. However, I think that the best course right now is gradually stepping everything up. I think I am kidding myself when I say a 45 minute treadmill series will not be difficult.
In any event, last night we took turns going to the gym from scorekeeping. I went, stretched, warmed up, and hit the treadmill for my standard 2/3 workout. I did however push myself to 20 minutes instead of what has become the standard 15. I also found a method to take away from the monotony that is this workout and stop looking at the time every 20 seconds. I move my towel over the time when I am doing the running and check it about 2 minutes or so into the song I am currently listening to. That way, I don't glance down all the time and get frustrated.
I also steamed after my workout. It felt great to relax in the steam room and sweat a lot.
Snowshoeing today!!!!!
In any event, last night we took turns going to the gym from scorekeeping. I went, stretched, warmed up, and hit the treadmill for my standard 2/3 workout. I did however push myself to 20 minutes instead of what has become the standard 15. I also found a method to take away from the monotony that is this workout and stop looking at the time every 20 seconds. I move my towel over the time when I am doing the running and check it about 2 minutes or so into the song I am currently listening to. That way, I don't glance down all the time and get frustrated.
I also steamed after my workout. It felt great to relax in the steam room and sweat a lot.
Snowshoeing today!!!!!
Wednesday, January 7, 2009
Consistency is key right now
I am really proud of myself. Shocking, I know. But it's true. I've worked really hard over the past week and I am already feeling better. That's the most important thing, right?
Today was a simple cardio session at the gym. A warm up, stretch, and 15 minutes on the treadmill, doing my usual 2/3 routine. I like this especially since I'm not doing it every day. It's something different so that I'm not getting bored.
Going to Bozeman tonight, planning on working out up there.
Today was a simple cardio session at the gym. A warm up, stretch, and 15 minutes on the treadmill, doing my usual 2/3 routine. I like this especially since I'm not doing it every day. It's something different so that I'm not getting bored.
Going to Bozeman tonight, planning on working out up there.
Of Snowshoeing and Running
Okay, I uploaded snowshoeing pictures so I'll toss those in at the end. But, I already did my workout for today, so go me.
Brandon's got a trip later today, so we decided to go to the gym before he left. Did the recumbent bike warmup, stretched ... and cursed the New Years Resolutioners (of which we technicallykindaare) for there were NO good treadmills available - only two of the crappy ones. I managed to snag a good one in the midst of stretching and finished stretching out on said treadmill before doing the 2/3 sprint workout for 15 minutes. I didn't go too crazy ... that's for later this spring. Brandon did about half his workout on a crappy treadmill and half on a good one.
ANYWAY, the fun part of the post - snowshoeing pictures! As mentioned a few times already, we got each other snowshoes for Christmas and yesterday was the first chance we've had to go try them out. So, we headed up to a cold, windy Rocky Mountain National Park, strapped them on and clomped around for a mile or so (again, COLD. so going earlier in the day next time).
Brandon fall down, go boom.
Me messing around.
Brandon trying ... something.
Hooray for snowshoes!
As you can see, we had a TON of fun and plan on going again next week. We hope. *crosses fingers*
Also, I read in some local sports magazine that there are actually snowshoe running races. I tried running a bit in mine - it worked out okay, but I don't think I could go that far right now. Still, something I may have to look into in the future as that would be AWESOME.
For the curious, we have (probably) basic snowshoes - Tubbs Sojourn 25/30s. (i've got the 25s, he's got the 30s). Still, we loves them.
Brandon's got a trip later today, so we decided to go to the gym before he left. Did the recumbent bike warmup, stretched ... and cursed the New Years Resolutioners (of which we technicallykindaare) for there were NO good treadmills available - only two of the crappy ones. I managed to snag a good one in the midst of stretching and finished stretching out on said treadmill before doing the 2/3 sprint workout for 15 minutes. I didn't go too crazy ... that's for later this spring. Brandon did about half his workout on a crappy treadmill and half on a good one.
ANYWAY, the fun part of the post - snowshoeing pictures! As mentioned a few times already, we got each other snowshoes for Christmas and yesterday was the first chance we've had to go try them out. So, we headed up to a cold, windy Rocky Mountain National Park, strapped them on and clomped around for a mile or so (again, COLD. so going earlier in the day next time).
Brandon fall down, go boom.
Me messing around.
Brandon trying ... something.
Hooray for snowshoes!
As you can see, we had a TON of fun and plan on going again next week. We hope. *crosses fingers*
Also, I read in some local sports magazine that there are actually snowshoe running races. I tried running a bit in mine - it worked out okay, but I don't think I could go that far right now. Still, something I may have to look into in the future as that would be AWESOME.
For the curious, we have (probably) basic snowshoes - Tubbs Sojourn 25/30s. (i've got the 25s, he's got the 30s). Still, we loves them.
Friday, November 21, 2008
My Poor Hammys
So, yeah, the streak ended ... go figure. But, we went back to the gym today since I was off (and am off until tuesday).
Started out with the typical warm-up and then did 15 minutes of intervals on the treadmill (the 2/3 pattern three times). I'm thinking something went wrong during this part of the workout because after we lunged, my hamstrings started being achy ... and they usually don't get achy right away. I'm thinking it was either a.) I pushed myself too hard during intervals ... given that I'm sick and I tried going crazier than boyfriend at first (weird) or b.) my feet didn't like the fact that I was wearing my gym shoes which are my OLD running shoes. In any case ... mmmrrraaaa.
After we did some crunches, we decided to scrap the leg press thanks to my stupid hamstrings and just moved on to calf raises. Pounded some of those out and then it was on to upper body. We did lat pulldowns where I ended up doing FOUR sets of 10 instead of three - started at 40lbs and moved all the way up to 70 so yay.
After that, it was dumbbell fly(e?)s, dumbbell chest presses and standing tricep extensions before we boogied on out.
My hamstrings are going to kill me tomorrow and especially Sunday, so I'm thankful I'm not working for a few days so I don't constantly have to bend over to grab stuff.
Started out with the typical warm-up and then did 15 minutes of intervals on the treadmill (the 2/3 pattern three times). I'm thinking something went wrong during this part of the workout because after we lunged, my hamstrings started being achy ... and they usually don't get achy right away. I'm thinking it was either a.) I pushed myself too hard during intervals ... given that I'm sick and I tried going crazier than boyfriend at first (weird) or b.) my feet didn't like the fact that I was wearing my gym shoes which are my OLD running shoes. In any case ... mmmrrraaaa.
After we did some crunches, we decided to scrap the leg press thanks to my stupid hamstrings and just moved on to calf raises. Pounded some of those out and then it was on to upper body. We did lat pulldowns where I ended up doing FOUR sets of 10 instead of three - started at 40lbs and moved all the way up to 70 so yay.
After that, it was dumbbell fly(e?)s, dumbbell chest presses and standing tricep extensions before we boogied on out.
My hamstrings are going to kill me tomorrow and especially Sunday, so I'm thankful I'm not working for a few days so I don't constantly have to bend over to grab stuff.
Big gym session
To prevent talking ourselves out of going to the gym, which has kind of been a staple for us lately...we wrote down last night what we wanted to do at the gym today. My main thing was LIFTING! I haven't lifted in awhile, and my muscles have been feeling it.
Here's the list of what we wanted to do:
- 5 minute warm-up and stretch
- 15 minute treadmill workout
- Lunges
- Situps
- Leg Press
- Calf raises
- Dumbbell Flys
- Dumbbell chest presses
- Triceps
- Lat Pull downs
- Curls
We did most of those. We left out leg pressing due to girlfriend having a sore hamstring and left out curls, because I was getting some pointers in my left wrist (has been a problem for awhile now, but no big deal, really).
My body was kind of screaming at me today, saying "what the hell is going on up in here? You haven't pushed me this hard in a LONG time!" I think that's a good sign...and an even better sign is how much working out we have done this week. Is it where we were at in May/June? No. But at the very least we are maintaining.
Here's the list of what we wanted to do:
- 5 minute warm-up and stretch
- 15 minute treadmill workout
- Lunges
- Situps
- Leg Press
- Calf raises
- Dumbbell Flys
- Dumbbell chest presses
- Triceps
- Lat Pull downs
- Curls
We did most of those. We left out leg pressing due to girlfriend having a sore hamstring and left out curls, because I was getting some pointers in my left wrist (has been a problem for awhile now, but no big deal, really).
My body was kind of screaming at me today, saying "what the hell is going on up in here? You haven't pushed me this hard in a LONG time!" I think that's a good sign...and an even better sign is how much working out we have done this week. Is it where we were at in May/June? No. But at the very least we are maintaining.
Tuesday, September 16, 2008
H.I.I.T., I Hate You (when i have a cold)
Not expounding much - READ THE POST BEFORE THIS ONE. It is more important.
*ahem*
Did treadmill sprints today like the boy ... but shorter and I'm retarded because I forgot to warm-up and stretch. Oops.
Anyway, did all my walking at 3.5mph ... and 3.5 incline. Which is fairly hefty. Then, the sprints.
First Sprint: 6.0 mph
Second Sprint: 6.2 mph
Third Sprint: 6.5 mph ...
... At this point, my lungs (which had been hating me before), REALLY started to hate me. Damn cold. So, I decided to chop up my last three minutes ...
12:00-13:30: 6.5 mph, 3.5 incline
13:30-14:30: 7.0 mph, 3.5 incline
14:30-15:00: 7.0 mph, 5.0 incline
That was ouchy. I walked for a minute to cool down (warm down? is there a difference?), stretched out a bit and went home.
READ THE NEXT POST AND COMMENT, plzkthx.
*ahem*
Did treadmill sprints today like the boy ... but shorter and I'm retarded because I forgot to warm-up and stretch. Oops.
Anyway, did all my walking at 3.5mph ... and 3.5 incline. Which is fairly hefty. Then, the sprints.
First Sprint: 6.0 mph
Second Sprint: 6.2 mph
Third Sprint: 6.5 mph ...
... At this point, my lungs (which had been hating me before), REALLY started to hate me. Damn cold. So, I decided to chop up my last three minutes ...
12:00-13:30: 6.5 mph, 3.5 incline
13:30-14:30: 7.0 mph, 3.5 incline
14:30-15:00: 7.0 mph, 5.0 incline
That was ouchy. I walked for a minute to cool down (warm down? is there a difference?), stretched out a bit and went home.
READ THE NEXT POST AND COMMENT, plzkthx.
Hooray for the treadmill workout
Woke up this morning feeling motivated, although working out without my workout buddy is really hard. :-(
When I went downstairs it didn't look like the workout room was open, which really made me mad. I wasn't going to go running around El Paso. But luckily it was open. I decided due to time I would just do a 25 minute treadmill workout, but would definitely push myself for those 25 minutes. And I did.
Set the incline to 3 and started. First run was at 6.1. Second run was at 6.5. I started to feel really good even though I was sweating like crazy cause the room was really hot. Third run was 6.8. For the 4th, I backed it down to 6.5, then for the final sprint, I went nuts. 30 seconds at 6.0, 30 seconds at 6.4, 30 seconds at 7.0, 30 seconds at 7.4, 30 seconds at 8.0, and for the final 30 seconds went at 11.0
A good workout, and more tonight
When I went downstairs it didn't look like the workout room was open, which really made me mad. I wasn't going to go running around El Paso. But luckily it was open. I decided due to time I would just do a 25 minute treadmill workout, but would definitely push myself for those 25 minutes. And I did.
Set the incline to 3 and started. First run was at 6.1. Second run was at 6.5. I started to feel really good even though I was sweating like crazy cause the room was really hot. Third run was 6.8. For the 4th, I backed it down to 6.5, then for the final sprint, I went nuts. 30 seconds at 6.0, 30 seconds at 6.4, 30 seconds at 7.0, 30 seconds at 7.4, 30 seconds at 8.0, and for the final 30 seconds went at 11.0
A good workout, and more tonight
Thursday, September 4, 2008
Treadmill Sprints
A couple days before our 5K, and still sticking to the September goals of consistency and endurance, we went to the gym for some treadmill sprints. I think Gray (my former personal trainer) needs to be nominated for a Nobel Prize for these. It's amazing how I feel after I get off the treadmill.
Anyway, went for more intense today by increasing the incline and speed. I started off with walking 3.5 and then running at an incline of 1.5 and 6.6 speed. On the next set, upped the incline to 2.0. The next set, 2.5. The next set, 4.0. The final set, I tinkered with both the incline and the speed and for the final 25 seconds, was at an incline of 8.0 and a speed of 11.0.
I pushed myself quite a bit tonight, but it was SO worth it.
Pretty much a day of rest tomorrow.
Anyway, went for more intense today by increasing the incline and speed. I started off with walking 3.5 and then running at an incline of 1.5 and 6.6 speed. On the next set, upped the incline to 2.0. The next set, 2.5. The next set, 4.0. The final set, I tinkered with both the incline and the speed and for the final 25 seconds, was at an incline of 8.0 and a speed of 11.0.
I pushed myself quite a bit tonight, but it was SO worth it.
Pretty much a day of rest tomorrow.
H.I.I.T.ing It Up
Gym was actually BUSY tonight at 8pm. It usually starts to die down at 7:30 ... I was kind of surprised.
Anyway, as Brandon and I are starting to wind down and prepare for the SkirtChaser on Saturday (packet pick up tomorrow!), we wanted today to be our last run day before the race. So, it was off to do treadmill sprints. Short warm-up on the recumbent (3 minutes) and not as long of a stretching session as I'd like so we could nab two treadmills next to each other (we share water and a towel).
We did the 2/3 treadmill sprints ... but I added in a twist. I walked at a 1.0 incline and 3.5 mph. I ran at 5.7 mph (not fast) ... but upped up the incline to a 4.0. I tried doing it at 5.9 mph, but that was a bit much. I did that 3.5/5.7 through 15 minutes. Plan was to originally do 30 minutes of sprints instead of the usual 45 but since I was upping the intensity even more than usual, I figured it would be better to cut the time down a bit given what I'd been reading a bit around the fitosphere thanks to tokaiangel's H.I.I.T. challenge-thingy.
SO. For the last sprint interval (minutes 17-20), I started upping it up. Minute 17: incline 4.5 mph. Minute 18: speed 5.9mph. Minute 19:00: incline 5.0. Minute 19:30: speed 6.0 mph.
I wasn't crazy as le boyfriend (seriously, i wish i could force myself to push it to the limit like he does), but still tired. Walked for five minutes after (taking the workout to 25 minutes total) to cool/warm down.
Oh, also went for a walk this afternoon, spending time playing on the playground (we're dorks). Hoping for another walk tomorrow as well as maybe a nice relaxing swim.
Anyway, as Brandon and I are starting to wind down and prepare for the SkirtChaser on Saturday (packet pick up tomorrow!), we wanted today to be our last run day before the race. So, it was off to do treadmill sprints. Short warm-up on the recumbent (3 minutes) and not as long of a stretching session as I'd like so we could nab two treadmills next to each other (we share water and a towel).
We did the 2/3 treadmill sprints ... but I added in a twist. I walked at a 1.0 incline and 3.5 mph. I ran at 5.7 mph (not fast) ... but upped up the incline to a 4.0. I tried doing it at 5.9 mph, but that was a bit much. I did that 3.5/5.7 through 15 minutes. Plan was to originally do 30 minutes of sprints instead of the usual 45 but since I was upping the intensity even more than usual, I figured it would be better to cut the time down a bit given what I'd been reading a bit around the fitosphere thanks to tokaiangel's H.I.I.T. challenge-thingy.
SO. For the last sprint interval (minutes 17-20), I started upping it up. Minute 17: incline 4.5 mph. Minute 18: speed 5.9mph. Minute 19:00: incline 5.0. Minute 19:30: speed 6.0 mph.
I wasn't crazy as le boyfriend (seriously, i wish i could force myself to push it to the limit like he does), but still tired. Walked for five minutes after (taking the workout to 25 minutes total) to cool/warm down.
Oh, also went for a walk this afternoon, spending time playing on the playground (we're dorks). Hoping for another walk tomorrow as well as maybe a nice relaxing swim.
Tuesday, September 2, 2008
September has begun
Yeah, that's right.
I had to take yesterday off being that I had a 21 hour day of work. Yeah. So today was an extra big day of working out. As we mentioned earlier in our blog, we have created some goals for September and October. I am posting the September goals below:
SEPTEMBER GENERAL GOALS
- Skirt Chaser 5K and maybe Autumn Color 5K
- Core, cycling, and general cardio
- Run Red Rocks
SEPTEMBER PERSONAL GOALS (MINE)
- Endurance for cardio (treadmill workout, hill sprints, etc)
- Core strengthening
- CONSISTENCY (week to week)
Today I incorporated two of my goals into my workouts. The endurance and the consistency. For the endurance I am playing hockey later and also ran 1.87 miles. Nike Plus said I ran 2.06. I like Nike+ better, but oh well. I could have definitely gone faster but I still think I am recovering from my 10k a couple days ago. The time wasn't too good...18:39 but I definitely wasn't pushing myself and hadn't exactly eaten properly. I mean, not bad, but not really any food that was going to energize me throughout the day.
The running weather was nice. Low 60's, not a lot of wind, and overcast. Probably ideal, actually. And I got to pull out a new running shirt, which always makes me happy. :-)
Tomorrow will be a gym day. It's strange, but I just feel energized lately. I think a lot of things go into that, including that I am done with training and actually have a job, that my job is looking more and more secure, that I am training better, but whatever it is, this fall is going to be good in terms of getting in even better shape.
More working out tonight, cause we're cool. HOCKEY!!!! Go us.
Oh, and Mizfit, if you have any core exercises you could send me, you would be my hero...even moreso than you already are. ;-)
I had to take yesterday off being that I had a 21 hour day of work. Yeah. So today was an extra big day of working out. As we mentioned earlier in our blog, we have created some goals for September and October. I am posting the September goals below:
SEPTEMBER GENERAL GOALS
- Skirt Chaser 5K and maybe Autumn Color 5K
- Core, cycling, and general cardio
- Run Red Rocks
SEPTEMBER PERSONAL GOALS (MINE)
- Endurance for cardio (treadmill workout, hill sprints, etc)
- Core strengthening
- CONSISTENCY (week to week)
Today I incorporated two of my goals into my workouts. The endurance and the consistency. For the endurance I am playing hockey later and also ran 1.87 miles. Nike Plus said I ran 2.06. I like Nike+ better, but oh well. I could have definitely gone faster but I still think I am recovering from my 10k a couple days ago. The time wasn't too good...18:39 but I definitely wasn't pushing myself and hadn't exactly eaten properly. I mean, not bad, but not really any food that was going to energize me throughout the day.
The running weather was nice. Low 60's, not a lot of wind, and overcast. Probably ideal, actually. And I got to pull out a new running shirt, which always makes me happy. :-)
Tomorrow will be a gym day. It's strange, but I just feel energized lately. I think a lot of things go into that, including that I am done with training and actually have a job, that my job is looking more and more secure, that I am training better, but whatever it is, this fall is going to be good in terms of getting in even better shape.
More working out tonight, cause we're cool. HOCKEY!!!! Go us.
Oh, and Mizfit, if you have any core exercises you could send me, you would be my hero...even moreso than you already are. ;-)
September Goals and a Run
As it's near the beginning of September (was gonna work out yesterday, but an ass-early wake-up call, work and feeling like poo stopped that), I'm going to revisit my September goals for you so you can keep me (and us!) on track.
General Goals:
- SkirtChaser 5K and the Autumn Color Run (no longer a possibility!)
- core, cycling and general cardio
- MAYBE looking into hockey leagues
- run Red Rocks
Personally:
- H.I.I.T. (or crabby's s.h.i.i.t.) training for cardio
- general focus on upping the strength training
- flexibility
Today, we technically did one general goal (cardio!) and I technically did two of my personal goals. Given that we have the SkirtChaser race on Saturday (!), we decided to go for a run. Something not quite so long given that we're a.) back at altitude and b.) in hill land.
The weather was actually nice for a run - high-50s, low-60s and breezy. We ended up running in long sleeves - how crazy is that?! Yay for fall! (*ahem*) Started off with a nice warm-up - I did 40 jumping jacks and five 25 yard(ish) sprints in the backyard. Then it was stretch stretch stretch which I SO need to do everyday. Then we ran to Target.
Yes, Target. The neighborhood Target is close by (1.85 miles) and I needed greeting cards, so we decided to run there. I kept pace with Brandon for the most part which kind of surprised me. Anyway, did the 1.85 mi. in 18:28 which was a little slower than I'd like (mmrrraaaa). However, we were running into the wind which I've noticed plays havoc on the ol' sports asthma. I'm trying to count my breathing and nature is trying to make me take in more air than I want. Stupid nature.
Of course, we were awesome and walked back home and felt good.
And, because we're even MORE awesome than THAT, we're playing hockey later tonight too ... which will obviously garner its own blog post then.
Wednesday, August 27, 2008
Working Out on the Road
Yeah, so I've titled it this before, but I'm too lazy and cranky to think of a better one, so screw off...
Ok. My wonderful girlfriend drove down to Colorado Springs where I'm overnighting tonight (seriously, it's like a 15 minute flight...why?????) and we decided to explore the wonderful sights of CO Springs. Then we hit a 24 that is here. The lighting sucked. Really bad. I felt like I was in a meat packing plant or the Batcave, sans the cool shit that Batman has. But regardless, we got to work.
Read her blog for what we did.
My arms feel good, and when I weighed myself in the locker room, I noticed I have dropped a couple pounds that I have recently gained. Which is good. However, I know I still have a loooooong way to go to achieve the body and goals that I want.
Oh, and those treadmill sprints...tough today. :(
Ok. My wonderful girlfriend drove down to Colorado Springs where I'm overnighting tonight (seriously, it's like a 15 minute flight...why?????) and we decided to explore the wonderful sights of CO Springs. Then we hit a 24 that is here. The lighting sucked. Really bad. I felt like I was in a meat packing plant or the Batcave, sans the cool shit that Batman has. But regardless, we got to work.
Read her blog for what we did.
My arms feel good, and when I weighed myself in the locker room, I noticed I have dropped a couple pounds that I have recently gained. Which is good. However, I know I still have a loooooong way to go to achieve the body and goals that I want.
Oh, and those treadmill sprints...tough today. :(
Springs Workout
As I mentioned yesterday, I headed down to the Springs to meet up with Brandon since he's overnighting here. (... that sentence was probably all kinds of wrong but eh - i'm still in the offseason.) So, since I have a car, we drove to one of the 24s down here to work out.
First of all, the Southgate 24? Sucks. Lots more weights than the one we typically go to as well as some more cardio, but the lack of gigantor digital clocks (to time planks and whatnot) and non-mirrored walls as well as the shitty layout were enough to get it two big thumbs down from us.
Anyway, five minutes of warm-up on the recumbent and some stretching before we were off to lift. So ... what did we do today?
- walking, weighted lunges
- 3/10 body-weight squats - last five jumping
- 2/:30 planks (2 sets of regular, 2 sets of right side, 2 sets of left side)
- 3/12 shoulder presses
- 3/10 lat pulldowns
- 3/10 bicep curls
We then hopped on the treadmill to do some of the 2/3 sprints that we mentioned earlier ... but for a lesser amount of time. The ideal plan was to do 15 minutes worth ... but we stopped after 10. For me, my lungs were KILLING me (damn sports asthma) and for both of us, we realize that we should do cardio first - lifting second. Like I usually do. Anyway, walked at 3.5 mph and ran at 6.0 mph for the first sprint and 6.5 mph for the second except for the last 30 seconds which was done at 7.0 mph.
I almost died and barely had anything left in the tank (and my legs are gonna kiiiillllll tomorrow), but eh. It was a good workout.
First of all, the Southgate 24? Sucks. Lots more weights than the one we typically go to as well as some more cardio, but the lack of gigantor digital clocks (to time planks and whatnot) and non-mirrored walls as well as the shitty layout were enough to get it two big thumbs down from us.
Anyway, five minutes of warm-up on the recumbent and some stretching before we were off to lift. So ... what did we do today?
- walking, weighted lunges
- 3/10 body-weight squats - last five jumping
- 2/:30 planks (2 sets of regular, 2 sets of right side, 2 sets of left side)
- 3/12 shoulder presses
- 3/10 lat pulldowns
- 3/10 bicep curls
We then hopped on the treadmill to do some of the 2/3 sprints that we mentioned earlier ... but for a lesser amount of time. The ideal plan was to do 15 minutes worth ... but we stopped after 10. For me, my lungs were KILLING me (damn sports asthma) and for both of us, we realize that we should do cardio first - lifting second. Like I usually do. Anyway, walked at 3.5 mph and ran at 6.0 mph for the first sprint and 6.5 mph for the second except for the last 30 seconds which was done at 7.0 mph.
I almost died and barely had anything left in the tank (and my legs are gonna kiiiillllll tomorrow), but eh. It was a good workout.
Tuesday, August 26, 2008
*can't think of title*
Well, Amy's gone so it's time to get serious about working out again ... because I actually can now. Yeah.
Anyway, since I'm meeting up with Brandon in the Springs tomorrow since he overnights there (yay, boyfriend's work shacking him up only an hour south!), we decided we'd hit up the gym together in the afternoon. As a result, I decided I'd go for a run tonight. It was still warm, but not as bad as it was earlier.
I first warmed up by doing 20 jumping jacks, five sprints in the backyard (each about 25 yards) and followed that up with another 20 jumping jacks. I then stretched my butt out and did the same loop I've done the last three times I've gone running outside.
The results this time: 1.25 miles in 12:07 for a 9:42 mile.
Even though this was the fastest time of the three runs, I felt really pretty crappy. Part of it was due to my diet today (you don't want to know. well, not HORRIBLE, just not a lot) and part of it was probably a bit due to me pushing myself.
Still, I finished and I finished in a decent time. Maybe it was the tiny addition of sprints this past week. Hmmm ....
Anyway, since I'm meeting up with Brandon in the Springs tomorrow since he overnights there (yay, boyfriend's work shacking him up only an hour south!), we decided we'd hit up the gym together in the afternoon. As a result, I decided I'd go for a run tonight. It was still warm, but not as bad as it was earlier.
I first warmed up by doing 20 jumping jacks, five sprints in the backyard (each about 25 yards) and followed that up with another 20 jumping jacks. I then stretched my butt out and did the same loop I've done the last three times I've gone running outside.
The results this time: 1.25 miles in 12:07 for a 9:42 mile.
Even though this was the fastest time of the three runs, I felt really pretty crappy. Part of it was due to my diet today (you don't want to know. well, not HORRIBLE, just not a lot) and part of it was probably a bit due to me pushing myself.
Still, I finished and I finished in a decent time. Maybe it was the tiny addition of sprints this past week. Hmmm ....
Saturday, August 23, 2008
Sprinty McSprinterson
Since we lifted yesterday, we thought today would be a good day for running. Buuut, since it's been raining off and on and we're wusses (okay, i'm one) when it comes to running in the rain, we decided to go to the gym instead for the 45 minute 2/3 treadmill sprint workout ... after five minutes on the recumbent and stretching, of course.
I did all my two minute walk portions at 3.5 mph, but varied up the running. For the first four sections (so up until the 22:00 mark), I ran the three minute portions at 5.7 mph. For the next three sections (up until the 37:00 mark), I upped it to 5.9 mph. I went back to 5.7 mph for the second-to-last sprint to regain some energy. Then, for the final sprint, it went like so:
42:00-43:00 - 6.0 mph
43:00-44:00 - 6.5 mph
44:00-44:30 - 7.0 mph
44:30-44:45 - 7.5 mph
44:45-45:00 - 8.0 mph
I was tired near the end, but definitely could have pushed myself more ... and will next month when I do a lot of (s.)H.I.I.T. training.
I did all my two minute walk portions at 3.5 mph, but varied up the running. For the first four sections (so up until the 22:00 mark), I ran the three minute portions at 5.7 mph. For the next three sections (up until the 37:00 mark), I upped it to 5.9 mph. I went back to 5.7 mph for the second-to-last sprint to regain some energy. Then, for the final sprint, it went like so:
42:00-43:00 - 6.0 mph
43:00-44:00 - 6.5 mph
44:00-44:30 - 7.0 mph
44:30-44:45 - 7.5 mph
44:45-45:00 - 8.0 mph
I was tired near the end, but definitely could have pushed myself more ... and will next month when I do a lot of (s.)H.I.I.T. training.
45 Minute Treadmill Workout!!!!
An old workout resurfaced today...a workout that I haven't done in a LOOOOOONNNGGGGG time. The 45 minute 2-3 treadmill workout.
For those too lazy to read back to like, April posts, the 45 minute treadmill workout was introduced to me by Gray, my former personal trainer. You're on the treadmill for 45 minutes, walking 2 minutes and running 3 minutes. When I first did this, I was basically peeling myself off the treadmill when I was done, but it QUICKLY got me in shape. There's something about it that does wonders for the body.
Anyway, I walk at 3.5 and run at 6.0. Today I walked at 3.5 and ran at 6.2 at an incline of 2.0 (marginal marginal uphill). Was feeling good throughout the whole thing, actually. On the 2nd to last one, I took it down to 6.0, and on the final one, cranked it way up, so much that at the final 30 seconds I was sprinting at 12.0.
All in all, it was another very good workout.
For those too lazy to read back to like, April posts, the 45 minute treadmill workout was introduced to me by Gray, my former personal trainer. You're on the treadmill for 45 minutes, walking 2 minutes and running 3 minutes. When I first did this, I was basically peeling myself off the treadmill when I was done, but it QUICKLY got me in shape. There's something about it that does wonders for the body.
Anyway, I walk at 3.5 and run at 6.0. Today I walked at 3.5 and ran at 6.2 at an incline of 2.0 (marginal marginal uphill). Was feeling good throughout the whole thing, actually. On the 2nd to last one, I took it down to 6.0, and on the final one, cranked it way up, so much that at the final 30 seconds I was sprinting at 12.0.
All in all, it was another very good workout.
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