Disney - Sunday

Did about 4 miles this morning. Decent overall, but I didn't feel great or anything.

Disney - Saturday

Woke early for a run at 6:25am. Sun was just coming up - near perfect. Ran 6 miles. Would have loved more, but it really wasn't in me.

Tuesday morning

Went to the club this morning and had a great workout. Did 15 min on bike, then 15 min on elliptical, then 15 min on treadmill. Followed it with great stretching. I was spent by the end of the 45 minutes.

Easter Morning

Still freezing cold and wet outside, but worthy of a run. It was sunny and sky was blue and it just felt great to be outside. Thought I was sprinting, but only clocked 6 miles in 58 minutes of running. Not sure what that was about, but I'll figure that our later - for now, it was just good to be outside.

Indoors (still!)

Despite it being the day before Easter and the beginning of Spring, we awoke to 8 inches of snow blanketing the area. Subsequently, the club was crowded with other athletes similarly frustrated to be stuck inside yet again. I tried to make the best of it with this workout (on the treadmill):
1 mile at 10min pace
1 mile at 9min pace
2 miles at 8-8.5min pace
1 mile at 10-11min pace

I followed the running with Nautilus training similarly to what Mark puts us through. Can't wait to get outside!

One great morning

This morning was awesome - 5 mile treadmill run followed by a one hour Pilates I/II class at Liberty. I felt like a novice, but I was able to do it without too much assistance. I really enjoyed and I was sweating the whole time, which I was somewhat surprised about. Great workout mroning overall.

hotel workouts

Hotel gyms suck - most of them. The one at the Hyatt Miami is similarly sucky, but the equipment was great. I ran a 5K, followed by wall sit with bicep curls, bench press, and other miscellaneous free weight exercises.

Swimming

Today I set out with a swimming goal of 1/3 mile. I'm not a strong swimmer and haven't trained yet, so I didn't know what to expect. I completed to goal in 15 minutes and could have gone longer, but not by much. Now I have a benchmark to meet. The ultimate goal will be 1/2 to 3/4 mile, so that I can be triathlon ready.

Fast enough 5K?

A bunch of people at work are going to train for a team triathlon. In trying to determine our fastest people for the "competitive" team, I told them that I thought that I could run the 5K portion in 24-26 minutes. People were impressed... so I began to doubt myself.

I went out today to see how fast I could do it. I warmed up for 1 mile, then ran the 5K in 26:38. It hurt, but I made that time despite breaking for a 30 second walk at about the 4K mark. I think my goal will be 25:30.

Cross Training

This morning at the gym, I tried to stave off the indoor training boredom with my own version of an indoor triathlon, all be it a short one (30 minutes).

10 minutes elliptical
10 minutes bike
10 minutes treadmill (set at 8:30 pace)

Followed this with some lunges with weights, wall sit with weights, planks, and whatever that thing is called where you prop up on the dip bar and raise your knees to your chest. Threw a few push-ups in for good measure too. My weight and lunge work needs a lot of work.

Finally - a long run!

I'm in Orlando, FL today and thanks to the weather, I was able to get a 90-minute run in. I only clocked 9 miles, but I haven't done that in awhile, so I'm happy with it. Still need to work on the hydration + nutrition stuff - had to buy and carry a Powerade with me and down a handful of Skittles mid-run.

No Shame in the Shakes

Our trainer brought a brand new workout today and exceeded the previously mentioned butt-kicking sessions. Here's what I can remember of the 60-minute exertionfest:

1. Started with some warm-up laps
2. 8 x 200 @ 48 seconds or less each
(clocked first 6 at 46-47 seconds each; the seventh at 45 seconds; the last one at 39 seconds)
3. Lunge position - arm raises with weights (one minute, followed by 15 sec rest)
4. Lunge position - sun salutation with weights (one minute)
5. Lunge position - pump arms with weights (one minute)
6. leg raises
7. superman pose
8. swimmer pose with one minute swim motion
9. Push up position - bent elbow, up and hold
10. Push up position - up and then down on 6-count
11. Push up position - bent elbow, hold half way for 30, 60 seconds
12. 10 Push ups
14. side plank leg lifts
15. side plank hold pose
16. wall sit - one minute with weights and bicep curls
17. figure skater pose - one minute each leg
18. Finish on the bike - 70 rpms for 60 seconds x 2

By the end, my arms were dead and my quads were shaking. Mark's comment was "There's no shame in the shakes." That about sums it up.

Tired of the Treadmill

Ran 4 miles on the treadmill at the club. Followed that with 6 laps in the pool (300 yards). I'm longing for a long run.... when is this winter ever going to end?

Pilates

Today I did 4 miles on the treadmill - mostly heart rate training. Sprint, then slow down, then sprint again. After running, did 1/2 hour of a beginner Pilates class. I can't see what the buzz is about, but I did enjoy the stretching.

Training Session

Today Mark did something new with me and Bonnie. We started with a light jogging warm-up then did one running set that looked like this:
1/4 mile at 6:40 pace (goal: 97 seconds)
1/2 mile at 6:40 pace (goal: 3:15)
1/4 mile at 6:40 pace (goal: 97 seconds)

Then take a 4 minute rest.
Then repeat the set.

We made the goal every time and really felt pushed. It was rewarding.
Then we did the weight circuit and some planks and core work and then ended with the bike.

It was an awesome session.

First workout this week

I took the whole week off. I don't remember 5 days in a row off in a very long time. I just needed a real rest. This morning I did 4.0 miles on the treadmill and felt good.