29 May 2007 BFL (mod) LB w/o

• warm-up: Swiss ball crunches (40); Swiss ball crunches w/ 6# medicine ball (40) // push-ups (20)

• bb squats: bar-only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 60# 12x1 // sled leg press: 180# 12x1

• stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 // db lunges on BOSU ball: 15# 12x2

• (Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 7x1; 80# 12x1 // BOSU ball heel presses: 25# 12x2

• abs: floor crunches, knee-up, bicycle kicks, jack-knives on bench: 12x1 each // floor oblique crunches 12x1

• hips: dirty dogs bwt 12x4 // DFA 54min

Cardio:

• warm-up walk: 0.50mi over 10min ~ 3.0mph, 7.0 incline

• jog: 1.29mi over 13:00 ~5.4-7.0mph intervals

  HR: 162 Avg; 177 Max +2min=123

30 May 2007 Y treadmill

• warm-up walk: 0.58mi over 10min ~ 3.0 mi/min, 4 incline

• jog: 3.2mi over 32:18min ~ 10-11mi/min, 0.5 incline

• cool-down walk: 0.52 over 10min ~ 3.0 mi/min, 3 incline

HR: 157 Avg; 178 Max +2min=144

Hey there..

Question???

What is your speed on the mile..I know that I can run an 11 min mile going 5.4 mph...Course every treadmill is different. to get a good 10 min mile in or less..at least 6.0 mph..

U are doing well in the training..The inclines will so help you if your course has hills..I learned the hard way on that..U should be able to breath freely and not huff/puff if you are breathing to hard..u are going to fast..Have learned from ppl and my experience thru this. I have a good friend who runs and she breathes thru her nose and out her mouth..But, for the life of me I can't..its mouth breathing..specially outside running..I am aware of this on the treadmill..

Linda

Terry..

Thanks for responding. I was gonna mention about the sprints/run slow intervals..That is great to get her stamina built up. I did more of that when doing the half-marathon. Shoot with the 5K you could run say 3 times a week. Just dont run less then your 3.2 mile race. To be honest..I actually didn't train for the 5K..I just went out and did it..Now for the 10K I did train so to speak..I took the already 3 miles and gradually added more in a certain time period. I found out the hard way that my longest run when training for the half was 10miles..So u can imagine my body starting rebelling after I hit the 11 mile marker. Right now I am doing maybe 4 miles at the most..I am really trying hard to be easy on the foot/back.

One thing I do recommend is to run more outside..Then you will be more prepared for the race then from using a treadmill..

Terry..

Naw, I was like that when I did my first race..But let me tell you, once you have done one, you get the BUG!! but you are right..to use this as a "training" tool to get out of your stall reaping the rewards to the end. If its a race to get you motivated, then by all means go for it..I understand..

Have a great Thursday..I actually didn't do exercise today..not sure but dont feel that well..tummy is kind of icky along with sinus/allergies..even was dressed to go, but backed out..dd is officially out of school so decided to stay home today to semi-celebrate..Will get back to it tomorrow..

Cya
Linda

31 May 2007 BFL (mod.) UB W/o

• warm-up: Swiss ball crunches 80; push-ups 20

• bb bench press: bar only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 70# 12x1 // seated chest flyes: 60# 12x1; 65# 10x1

• seated cable rows: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1

• seated db press (on Swiss ball): 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 10# 12x1 // db lateral raise (on Swiss ball): 5# 12x1; 8# 12x1

• alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: EZ-bar 5# 6x1; 10# 12x1

• triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bench dips: bwt 12x1

DFA time: 41 min

extra:

• pull-ups (Gravitron) 60# counterwt 12x1

• chin-ups ( " " ) 90# counterwt 12x1

cardio:
Elliptical: 1.60mi over 25min ~ level 16

HR: 140 Avg; 153 Max +2min=116

1 June 2007

• PT session, core work (hips and abs) 50min

• warm-up walk: 0.58mi over 10min ~ 3.5mph

• run: 3.2mi over 32:52

  HR: 159 Avg; 186 Max +2min=163; +5min=128

• hatha yoga class: 75min

2 June 2007

• 26-May, lake trail (about 4.7mi?) Padre Bay to dam entrance in 53:44 ~ HR: 183 Avg; 195 Max

• 27-May, lake trail to Cowles Pt only (about 3.5mi?) 40:04, w/ turn at 20:03 ~ HR: 166 Avg; 183 Max

• 29 May, lake trail to Blaze bench (past San Carlos Bay; mi?) 24:09, w/ turn at 12:03 ~ HR: 157 Avg; 177 Max

• 2-Jun, lake trail Padre Bay to San Carlos Point; mi=3.2?) 32:23, w/ turn at 16:19

  HR: 166 Avg; 193 Max +2min=163; +5min=120

4 June 2007

• warm-up: 0.58mi over 10min ~ 3.5mph with 5.0 incline

• run: 3.2mi over 32:54min ~ 5.2-7.5 intervals with 1.0 incline

  HR: 160 Avg; 185 Max +2min=152; +5min=123

5 June 2007 BFL (mod) UB w/o

• warm-up: Swiss ball crunches 80; push-ups 20

• db bench press: 10#x2 12x1; 15#x2 10x1; 20#x2 8x1; 25#x2 6x1; 15#x2 12x1 // seated chest flyes: 60# 12x1; 65# 10x1

• seated cable rows: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1

• seated db press (on Swiss ball): 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1 // reverse flyes: 30# 12x1; 37.5# 12x1

• alt db curls: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1. // bb curls: EZ-bar 20# 12x1

• triceps kickbacks: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1. // bench dips: bwt 12x1

DFA time: 41 min

extra:

• pull-ups (Gravitron) 60# counterwt 12x1

• dips ( " " ) 80# counterwt 12x1

No cardio

Woah. I want to do all this.
When do you think someone who is 345 should start hardcore weight training?

Right now, I do some moderate upper body stuff just to build a bit and form a foundation for my future hotness.

7 June 2007
What a mind game this is, and how totally mindless I was today, sleep-walking through "cardio" and lifting.

"cardio" consisted of walking 39min over 2.52mi ~ 3.5mph, then 13min on the elliptical for 0.65mi at level 18, all while watching "The Daily Show" and "Colbert Report." Not exactly focused on target heart rate.

• warm-up: Swiss ball crunches 80; push-ups 20

BFL LB workout:

• Smith squats: 60# 12; 70# 10; 80# 8; 90# 6; 70# 12 // leg press: 180# 12

• bb stiff-leg deadlifts*: 55# 12; 10; 8; 6; 45# 12 // db lunges: 15# 12

• Smith calf raises: 60# 12; 70# 10; 80# 8; 90# 6; 70# 12 // BOSU heel press: 25# 12x2

• abs: floor crunches: bwt reverse crunch, bicycle, heel touch-up, jack-knives, 12 each // Roman chair obl twist: bwt 12

*I couldn't get the 65# bb down from the top pins of the rack (effectively over my head), and was too stupid to ask any of the guys around me to help me. Stupid.

8 June 2007 BFL (mod.) UB wo

• warm-up: Swiss ball crunches 80; push-ups 20; bb bench press (bar only) 12

• db bench press: 30#12; 40#10; 50#8; 60#6; 40#12 // chest flyes: 65#12

• seated cable rows: 60#12; 65#10; 67.5#8 75# 6x1 65#12 // wide-grip lat pulldown: 75#12

• lateral raise: 5#12; 8#10; 10#8; 12#6; 8#12 // db reverse flyes: 8#12

• alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12. // bb curls: 15#12

• triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt 12x1

DFA time: 45 min

No cardio, but hatha yoga tonight, I hope. Haven't been able to get in any running since Monday, yikes!