24 June 2007 LB w/o

• warm-up: Swiss ball crunches 100; push-ups 25

• LF sled leg press: 95#12; 102.5#10; 115#8; 122.58#6; 102.5#12 // bb squats: 55#12

• stiff-leg deadlifts: 35#6 // db lunges: 5#12; 8#10; 10#8; 12#6; 8#12 // stiff-leg deadlifts: bar-only#12

• (Smith) calf raises: 75#12; 85#10; 95#8; 105#8; 85#12 // BOSU heel press: 25#12x2

• abs: floor crunches, bicycle kicks, diamond-backs // oblique floor crunches 12

DFA 52min

cardio:

• elliptical: 2.15mi ~ 25min level 14

  HR: 135 Avg; 151 Max +2min=121

Lower back is still too weak for stiff-leg deadlifts, as I'm not doing a full extension, even with bar-only weight. BOSU ball work on calves = burn today; why?

25 June 2007 UB wo

• warm-up: Swiss ball crunches 100; push-ups 25

• bb bench press: warm-up: bar only 45#12; 55#12; 65#10; 75#8; 80#6; 65#10 // chest flyes: 60#12

• one-arm rows: 15#12; 20#10; 25#8; 30#6; 20#12 // wide-grip lat pulldown: 60#12

• seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // military press: bar only 12

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

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

DFA time: 49 min

cardio:

• warm up elliptical: 0.76mi over 10min, level 12

• warm-up walk: 0.73mi over 13min ~ 3.2-3.6mph

• run: 3.49 over 36:15min Not intervals, but increasing speed from 5.2mph to 7.4mph every 2 min, with steady-state at 6.0mph over 10min.
  time trial: 3.2 over 31:18.1

  HR: 160 Avg; 183 Max +2min=158; +5min=124

Notes: bump weights for biceps, better form for triceps kickbacks at higher weights; better form for push-ups in warm-up: head-up.

26 June 2007 LB w/o

• warm-up: Swiss ball crunches 20-10-10-10; push-ups 25

• sled leg press: 180#12; 190#10; 200#8; 210#6; 190#12 // bb squats: 65#12

• stiff-leg deadlifts: bar-only#12; // db step-ups, knee-up (12' metal step): 8#12; 10#10; 12#8; 15#6; 10#12

• (Smith) calf raises: 75#12; 85#10; 95#8; 105#8; 95#12 // BOSU heel raises: 25#12x2

DFA 40min no abs, no time

cardio:

• warm-up walk: 0.74mi over 13min 3.2>3.6mph incline 5

• run: 3.5mi over 39:08min 5.2>5.4>6.0mph

  HR: 158 Avg; 176 Max +2min=156; +5min=125

  time trial: 3.2mi over 34:10.1

• cool-down walk: 0.72mi over 13min 3.2>3.6mph incline 6

Notes: Back is still too weak for stiff-leg deadlifts -- how to get this better? Given lower body workout, intentionally didn't push run time: do proper trial tomorrow.

27 June 2007 UB wo

• warm-up: floor crunches 60; push-ups 25

• bb bench press: bar only 45#12; 50#12; 60#10; 70#8; 80#6; 60#12 // chest flyes: 65#12

• seated cable rows: 60#12; 65#10; 67.5#8; 75#6 // one-arm row: 25#12

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

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

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

DFA time: 62 min : what the heck??

cardio:

• warm-up walk: 0.75mi over 13min 3.2>3.6mph

• run: 3.49mi over 36:35min
  time trial: 3.2mi over 31:35.3

  HR: 169 Avg; 189 Max +2min=172 +5min=139

• cool-down walk: 0.79mi over 13min 3.6>3.8mph

28 June 2007 -- Training heck--
Bummed by time trial yesterday and feeling I'm getting worse not better as race-day approaches. That 31:01 time must have been a total fluke, as I've not gotten close to it since.

Light warm-up for lower-body, with Swiss ball crunches (60), LF leg press (95#12, 102.5#10, 115#8, 122.5#6, 95#12), LF leg curls (45#12, 60#12), LF abductor/adductors (60#12 each).

Strong walk 0.76mi over 13min 3.2>3.6mph, but molasses run: 3.53mi over 40:49

HR: 151 Avg; 172 max +2min=145; +5min=134

time trial: 3.2mi over 35:48.3

Speeds between 5.2 and 5.6 mph, with final kick only 6mph.

Steady uphill walk for cool-down: 0.67 over 13:00 at 3.0 incline: 5 to 8.5

Really hard to get it going today, physically and mentally. I think I was overly ambitious yesterday and disappointed with that run leading to lighter effort today and leaden legs. Ugh! What are the goals here? 5K next Wednesday, so three more training runs. Race goals:

• show up (7 am!)

• finish

• finish under 35min

• dream only: finish under 32

Already looking past race to change up my workouts, planning to return to cardio cross-training, alternating days of 50min jogs with 50min elliptical work, while continuing BFL weight-training program through 01-Aug. Schedule up pt appointments, beginning again in August, with b.f.% and fitness assessment.

29 June 2007 Training Intensive

• warm-up walk: 0.75mi over 13min at 5.0 incline

• run: 3.50mi over 36:04min

  time trial: 3.2mi over 31:00.3

  HR: 161 Avg; 190 Max; +2min=159; +5min=129

• cooldown walk: 0.75mi over 13min at 5.0>8.0 inclines

• hills run: 1.07mi over 13min at 5.0mph with 5x 7.0 incline, 1min each intervals

  HR: 157 Avg; 172 Max; +2min=158; +5min=122

• cooldown walk: 0.46mi over 10min at 3.0mph

Notes: Up to speed through 5.2 (2min), 5.6 (2min) to 6.0mph then intervals of 7.0 and 7.2, with return to 6.2mph. Then 5x 8.0mph HIIT intervals of 1min each (return to 6.2mph), with final kick from 6.2 to 7.2 to 7.5mph.

• hatha yoga, 75min

30 June 2007 No workout today; Del Mar Fair.

1 July 2007 LB w/o

• warm-up: Swiss ball crunches 80; push-ups 25

• sled leg press: 180#12; 190#10; 200#8; 210#6; 200#12 // bb squats: 70#12; 45#12

• stiff-leg deadlifts: 30#12; 40#10; 50#8; 30#6; 50#12 // (Hammer) seated leg curl: 50#12

• (Smith) calf raises: 70#12; 80#10; 90#8; 100#6; 80#12 // BOSU heel press: 25#12x2

• abs: decline crunches 10#12x2; Roman chair oblique twists: bwt#12

DFA 50min

cardio:

• elliptical: 2.22mi over 31min, level 14

  HR: 136 Avg; 152 Max +2min=107

• run: 3.37mi over 35:06, incline 0.5

  HR: 163 Avg; 187 Max +2min=151

  time trial: 3.2mi over 32:03.7

HIIT: 6min at 5.0>5.4mph; 8min at 6mph steady state; at 14min began intervals of 30-sec sprints at 8mph x1, 8.2 x1, and 8.5 x5, with return to 6mph, 4, 4.5, 6.2; final kick 1min at 7mph.

Thanks, Terry!

You have a 5k race coming up soon, too, did I get that right? Wednesday? Good luck, I'll be rooting for you!

I've been reading your gym journal a bit - you do some awesome workouts! I'm impressed, I do weights too, but not as regularly as I should, usually two full body workouts a week, I try for 3 but rarely make it.

Val

2 July 2007 UB wo

• Swiss ball crunches: 80 // push-ups: 25

• db flyes: 5#12; 10#10; 15#8; 20#8; 15#12 // bb press: 55#12

• seated row: 60#12; 65#10; 67.5#8; 75#6; 65#12

Checked out the race route on Coronado to figure out drop-off/pick-up; very flat course.

Gooooood Luck...

I know your race is soon there woman..You will do fine..Just go out and have fun. I do them for the joy..not the winning or nuthin..Just to go out and run. Thats my motto. Will be thinking bout ya..Its horrible hot here so hopefully..the race is early and you wont burn up..

Best of luck to ya..Let us know how you did

3 July 2007

• walk: 0.64mi in 13min at 5.0 incline

• run: 3.49mi in 38:53min at 0.5 incline

  HR: 157 Avg; 177 Max +2min=149; +5min=119

  time trial: 3.2mi in 33:52.6

• walk: 0.66mi in 13min at 5.0 incline

• walk: 0.56mi in 13min at 0.5 incline

4 July 2007 Coronado Independence Day 5k

race time: 29:45.9

HR: 178 Avg; 200 Max; +5min=142; +10min=120

Start delayed half an hour (race-day registrations), humid and hazy-warm. Awkward start and crammed first mile, but still a 9.27 first mile time. 5k race was different course from the 15k map posted on the web, so couldn't calculate last half-mile for final kick. So not happy with run (heart rate high, kick-HR ridiculous). Still happy with time, pb.

Awwwwww..girl

You should be happy..You set out to run this race and you did it..didn't quit either..So what if your time doesn't satisify ya..You accomplished your goal..Now, you got the race bug? Go out and find another one..been there done that..

Congrats you did it..That is what matters

5 July 2007
cardio only

• elliptical: 2.50mi over 35min at level 14

  HR: 137 Avg; 154 Max; +2min=116

• walk: 0.64mi over 13min at 3.0mph, 5.0 incline