Training Week 8
Day 50 | December 7, 2009: Stretch and Strengthen
If I can get through Level 1 of The 30 Day Shred at 3:45 am… that must be a sign I am ready for Level 2, right?!
Day 51 | December 8, 2009: 4 m run + strength
Strength at the office gym… I think I need to figure out something to work my triceps. Any triceps workout suggestions?
Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
Damn you, winter snow storm. I was looking forward to running outside with Steven. No way that is happening in the slippery snow during a snow storm!
Steven and I both ran 4 miles on the treadmill (with one window open). I set it to 6.0 mph, but it feels so much harder than running that pace outside. This chart says that if you run at 6.0 mph at a 1% incline, it is more similar to running a 9:52 mile. Do you think that chart is correct? Do you find running on the treadmill easier or more difficult? I think the treadmills at office gym are easy, but I struggle at home!
Distance: 4.0 | Time: 44:11 | 1: 10:11 | 2: 10:00 | 3: 10:00 | 4: 10:00
Day 52 | December 9, 2009: cross
Steven and I did Level 1 of The 30 Day Shred together. It was his first time doing it, so there was quite a bit of giggling from me in the beginning. It’s just funny to have two people doing jumping jacks in tandem in our living room! Plus, you have Data running around our feet, chasing a little ball while we are trying to do the moves. Steven actually felt like it was a good workout, so I hope we can do it together again!
Day 53 | December 10, 2009: cross + strength
I was a bit pressed for time during lunch, so I fit in an abbreviated version of my strength workout:
Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
My train home Thursday evening was stopped on the tracks for more than 45 minutes (due to a pedestrian accident ahead of us). Instead of being pissed off, I was grateful to have my baby computer to keep me entertained, decided to move my run to Friday (Steven got 4 miles in before I got home), and just walk 2 miles on the treadmill in the evening.
Distance: 2.0 | Time: 29:50 | 1: 14:55 | 2: 14:55
Day 54 | December 11, 2009: 3.5 m run + cross
I got pissed off on Friday.
I woke up at 4:00 so I could be to work by 6:30 – giving me a full hour and a half to stretch, warm-up, run, cool down, and take a shower and prep before work at 8:00.
My train was stopped on the tracks just past my stop for 40 minutes. I was so pissed. I could feel my blood boiling. When we finally got to the city, I speed-walked to my office (warm-up), ripped off my gym pants (thank heavens I was already dressed in my gym clothes) and tried to fit those 4 miles in. I got in 3.5. I was feeling great, but had to go poo since 2.9 and it hurt.
I hate when my schedule is out of my control like this. JUST. HATE. IT. I know it’s no one’s fault, but I get so frustrated. I worked very hard to calm down and think I did a good job. I still treated myself to a bonus lunchtime workout to de-stress though!
Side Note: The office treadmill is a piece of cake compared to ours at home!
Distance: 3.5 | Time: 34:02 | 1: 10:00 | 2: 9:40 | 3: 9:41 | 4: 4:41
Bike Time: 31:00 | Distance: 5.60 (Set on “Random Hills”)
Day 55 | December 12, 2009: cross
Another day of The 30 Day Shred, Level 1. It’s getting pretty easy – time to move on, Kim.
Steven and I also walked 1 mile and ran for 1.5. We intended to run further but Steven had a sudden splitting headache and felt like he was going to throw up, so we quickly walked home. No big deal!
Distance: 1.5 | Time: 14:29 | 1: 9:57 | 2: 4:32 + .5 mile warm-up and .5 mile cool-down
Day 56 | December 13, 2009: 6 m run + strength
I finally tried Level 2 of The 30 Day Shred. Whoa! I got through it, but definitely had to pause a few times to make sure I was doing it correctly. I did the “easier” versions of the Jumping Plank and the Plank Jacks. I thought the Walk-Out Pushups were a great move, even though it killed my wrists. Oh Jillian, you continue to surprise me with your torturous innovative workouts.
A few hours after The Shred I headed outside for an enjoyable 35° run – no joke, it’s the perfect temperature for me! (Steven decided to run on the treadmill).
Data ran outside to be in this picture.
I was hoping I would find clear sidewalks throughout the neighborhood, but I didn’t. There was definitely a bit of slippery snow running, so I did the last half of my run in the neighborhood park (it’s on asphalt), which was clear. I was kind of bored running without Steven, so I jammed to some tunes (one headphone only, of course)! I definitely played “Empire State of Mind” with Jay-Z and Alicia Keys more than once. What song are you jamming out to when exercising these days?
Distance: 6.0 | Time: 58:08 | 1: 9:43 | 2: 9:47 | 3: 9:57 | 4: 9:40 | 5: 9:40 | 6: 9:18
Week Summary: 18.00 miles
I enjoyed having a flexible schedule this week (except for Friday’s late train). I made a draft schedule, but modified it as I went along. It was fun to go with the flow and do what I felt like fitting in. I still set goals for each day, but was easier on myself about meeting them.
My legs have been feeling pretty tight for the past two weeks. It may be time to try and fit some yoga in.
This is a LONG post with only one photo… so here are some random ones for your entertainment!
Data wrapped up in a blue towel.
Our Christmas Tree downstairs. Note the huge Nativity.
Huge Willow Tree Nativity. Mom, I am still missing a few pieces!
The Star Wars Christmas Tree upstairs. Note the awesome Star Wars ornaments!
My fave ornament/the coolest shuttle in the entire trilogy – the Shuttle Tydirium.
And Leia is looking pretty hot in the slave girl outfit.
Themocracy
LOVE the Star Wars tree – my son Felix is a huge fan, he thinks it’s great too!
.-= Author’s last blog post… Congratulations Jenny! =-.
STAR WARS IS THE BEST!!!!!!
triceps throwdown:
wall pushups
pushups
skull crushers
tricep extension
tricep cable pushdown
.-= Author’s last blog post… and then…the DELUGE =-.
How about triceps dips? You can do them on a chair if you’re at home or a workout bench at the gym. My gym even has a triceps dip machine… I used it two days ago and I can still feel it. 3 sets of 10 = maybe too much 😛
I suck at treadmill running in general – I just hate it! Time seems to go by so slowly and I feel like I’m putting in twice the effort to keep a 10 min./mile pace. And I did get the YakTrax, but haven’t had a chance to use them yet because it has warmed up and the sidewalks are clear. I’ll let you know how they work when I do (I have a feeling it will be awesomely well though)!
.-= Author’s last blog post… Ave Maria, gratia plena =-.
Your strength routine must really be working if you think Level 1 of the Shred is easy! My shoulders always DIE during Level 1. I’ve done level 2 a few times. We used to do walk out push-ups in Pilates so I was used to those. I like some of the other moves, too. I almost always do the easy version of the plank jacks and jumping planks, too. If you want a killer workout, trying doing level 1 and level 2 back to back. I’ve done that before.
Tricep moves? Do you not have a tricep machine in your gym? You can work your triceps using the cable machine by attaching the V-bar handle (if there is one). Then you do this: http://www.shapefit.com/triceps-exercises-triceps-pushdowns-with-v-bar-attachment.html. Except, I don’t hunch over like that.
I’ve also done them with the straight bar, like this: http://www.shapefit.com/triceps-exercises-triceps-pushdowns.html. Just remember to control the movement on the way back up instead of just letting the machine do all the work.
IF you have dumbbells, you can do tricep extensions like this: http://weighttraining.about.com/od/exercisegallery/tp/tricepsext.htm. Note: I hate these since my triceps are puny.
As for treadmill running, I find that running on the treadmill is MUCH more difficult than running outside. It’s a little easier on the fancy treadmills at the gym, but not much. I have found, though, that if I warm up outside first by running a mile I can run faster on the treadmill right afterward. Strange.
I ran outside today and some of the sidewalks were icy. The streets were clear, though, so I just ran in the street as long as there weren’t too many cars parked next to the curb. I have a running playlist that consists mostly of Lady Gaga’s last CD and my new favorite running song “She Wolf” by Shakira.
I would totally be freaking out if my train was stuck for that long! I don’t blame you one bit for being pissed off! I’m glad you got most of your workout in anyway.
Okay, I think I’m done with the longest comment ever.
.-= Author’s last blog post… When the Universe Speaks =-.
Hm, my answers are already taken! I like the tricep dips and the cable pushdown.
I didn’t make it to the gym at ALL this week because I felt like such poo. 🙁 It made me really sad. I hope I can get back in my routine this week!
The tread mill run is so much harder than outside. May be the fresh air and the distractions allow your mind to wander so it seems easier and quicker.
Like you, I always found the T/M’s at the gym easier than the one at home. Weird?!
Good workout for the week and a great 18!
.-= Author’s last blog post… Never Heard of a Potato Chip Cookie =-.
a few months ago i finally got through level 1 – but instead of moving onto level 2 i just stopped. now i FEAR level 1 again!!!
.-= Author’s last blog post… Lynn – Happy Hanukkah! =-.
That blue towel really flatters Data. Nice work with documenting and actually doing all those workouts. I cannot get myself to do any strength training, whatsoever. I never have but know that I should. You are totally ready for 30 day shred. Do you know that I’ve never seen Star Wars? Nevah!
.-= Author’s last blog post… Christmas Cheer =-.
Wow! Level 2 on 30 Day Shred…I’ve only done it (the shred) a few times but I can’t see myself ever being ready for level 2. I love/hate Jillian.
Sorry about Friday! It sucks that you were so on top of things and then for reasons beyond your control, you had to worry about time. You still did awesome!
.-= Author’s last blog post… Unproductive =-.
Yaktraks! Best thing ever for running in the snow, they help a great deal. I had wondered if they would be heavy while running but I don’t even know I have them on my shoes. 😀
I love dips and kickbacks for triceps.
.-= Author’s last blog post… December 12th and 13th, 2009: Food of my people =-.
AWWWWW!!!! You and Data are so cute!!! Data looks all warm in his blanket!!! Your tree is so pretty!!! I must say having two trees is awesome!!! The Star Wars Tree rocks!!!!
=^..^=
.-= Author’s last blog post… Our Motto =-.
I always run on the treadmill at home. I remember after I hadn’t run outside for a long while when I did it felt so much easier than the treadmill. I have no idea why that is but my husband says it is probably because on a treadmill you have no control over how fast it is going where outside a person probably speeds up and slows down slightly all the time to make themselves more comfortable.
I LOVE that you only use one headphone outside. Very smart!
My daughters occasionally did the shred with me before surgery. I always found it funny when we are jumping around together.
.-= Author’s last blog post… Exploring Caves =-.
I love Jillian Michaels workouts! They’re pretty tough. I definitely break up a good sweat on them. 🙂
.-= Author’s last blog post… Grocery Sunday! =-.
The idea of you and Steven doing the Shred together makes me laugh, mostly because I think I’d die if Harrison and I tried to do coordinated moves in a contained space.
Thanks for all the pictures of Data! He has such a sweet and mischievous expression.
I have never seen “Star Wars”, much to everyone’s amazement.
And, like you, I HATE things bring out of my control. We should move to an island where everything is under our control. We can sit in high-backed chairs in front of consoles and rub our hands together in a sinister fashion.
.-= Author’s last blog post… Crazy dog lady. =-.
Oh my gosh….this exercise is a BEAST but it has done wonders for my triceps:
http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Tricep+Pulldowns&table=exercises&ID=25
I love your nativity set. And the Leia ornament! 😉
.-= Author’s last blog post… Brrr! It’s Cold in Here! =-.
Everyone always talks about the shred! Maybe I should try that out… sounds scary! Treadmills are definitely harder! That’s what I was running on yesterday when I had a horrible run 🙁
Man, I hate when having to poo gets in the way of my running! It used to happen to me on EVERY run. Now it just happens to me a lot but not every time. Whenever I finish with my bumper sticker post, there’s going to be something on there that you’ll probably like 🙂 lol.
I absolutely love the fact that you have a star wars tree! (not that I love star wars or anything but because it’s such a fun idea! — I do like the movies though!)
.-= Author’s last blog post… 1.5 miles = bad run =-.