Training Week 9
Day 57 | December 14, 2009: Strength
I did the following routine at the office gym:
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
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb
I wasn’t sure if I wanted to do leg workouts or not, since my hamstrings and calves were a bit sore (from Level 2 of The 30 Day Shred or running in the snow?)… but I ended up doing them. They’re my favorite machines to use! Do you have a favorite strength workout?
Day 58 | December 15, 2009: 5 m run + cross
I snuck in a 30 minute bike ride during lunch. Yay. I am getting to the point where if I don’t have a lunch date or exercise planned I don’t know what to do with myself.
Cold-weather runner or ninja? YOU’LL NEVER KNOW!
Oh wait, this is a post about running.
I totally rocked my Columbia ski socks and Under Armour Hood (+ the hood on my jacket) during my evening 10°F run. My lower legs and face were super warm. Butt and thighs? Not so much. My leggings were still wet from Sunday so I couldn’t wear them (ew, I know).
Columbia ski sock and cat. I pulled my pant leg down during the run, don’t worry!
I love the Under Armour Hood. My only problem is that I can’t breathe very well through it, so I wear it like shown in the photo below. That also enables me to spit. Yeah, I spit a lot when I run. Are you a spitter?
Check out my awesome negative splits! Yay!
Distance: 5.0 | Time: 47:04 | 1: 10:08 | 2: 9:47 | 3: 9:24 | 4: 9:00 | 5: 8:41
Bike Time: 30:00 | Distance: 6.05 (Set on “Random Hills”)
Day 59 | December 16, 2009: strength
I wasn’t feeling it, but I did the following workout in the office gym:
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
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
V Bar Pushdowns: 3 x15 @ 30 lb
Day 60 | December 17, 2009: cross
When my alarm went off at 4:00 am Thursday I thought “gym or sleep?” Sleep always sounds better… but I got my butt out of bed and trekked to the office. I had woken up at 4:00 the day before too. I was trying to fit in early workouts since my lunch hour was occupied with holiday parties. It’s nice the gym opens early enough for me to do that, but I don’t plan on making a habit of it!
Bike Time: 1:00:00 | Distance: 11.73 (Set on “Random Hills”)
Day 61 | December 18, 2009: 5 m run
Nothing like a nice, slow 5-miler on a crisp (35°F) day with your husband! It’s too bad a lot of our neighborhood sidewalks are still covered in snow. I’d love to get my hands on some YakTrax! Ha. Until then, I will keep slipping and sliding.
Distance: 5.0 | Time: 51:33 | 1: 10:17 | 2: 10:35 | 3: 10:25 | 4: 10:24 | 5: 9:52
Day 62 | December 19, 2009: cross
I did Level 2 of The 30 Day Shred with 2 pound weights and Level 1 with 5 pound weights. Let’s just say, I am still getting used to Level 2, and my legs were shaking during the Level 1 Squat and Thrusts. That was an intense workout!
Day 63 | December 20, 2009: 7 m run
I ran 7 slow and easy miles on the mostly snow-covered sidewalks of our neighborhood while Steven worked on painting some canvases in our garage (maybe more on that later this week!).
What do you think of my 27° running outfit? Steven said I look like a “Well-Funded Hobo Runner.” HA HA!
I listened to Episode 5 and Episode 6 of Two Fit Chicks and a Microphone during my run. What fun podcasts! I am happy Jen at Perfect in our Imperfections posted about them, or I never would have found them!
I really enjoyed the part of Episode 5 about staying healthy during the holidays. I know it is a bit late to post this, but I found it helpful. They came up with the acronym E.A.T. to help stay on track.
- E is for Exercise – make sure to fit in exercise when you can, but not become compulsive and obsessed with it
- A is for Access – access the situation – don’t just eat holiday food because it is there, just indulge in the “special” treats
- T is for Take Time – take time for yourself every day, it will keep you sane
Yeah, those are obvious tips and they explained it much better, but I like them!
Distance: 7.0 | Time: 1:14:18 | 1: 10:57 | 2: 10:56 | 3: 10:52 | 4: 10:46 | 5: 10:43 | 6: 10:15 | 7: 9:43
Week Summary: 17.00 miles
I feel like I’ve been on a roll with my workouts the past two weeks – getting a lot of exercise in, making a lot of progress. I hope I can keep it up! Especially during the craziness that this week will bring…
I saw two interesting articles this week I thought I might share “10 Tips on Running in the Cold” from Runner’s World and this article that Boston Runner wrote about how she overcame shin splints. That is a topic very near and dear to my heart!
Themocracy
NINJAAAAAAAAAAAA . omg. i want one of those! too bad it never gets cold enough here in cal to wear those!
.-= Author’s last blog post… veg head =-.
I can’t imagine either running in 10°F weather or getting up at 4:00 a.m. to go the gym. You are amazing!
.-= Author’s last blog post… Yikes! + 2 lbs. =-.
You really are in a great groove!!
Ugh, I’ve been so bad lately, and this week I really only have 2 days I know for sure I can exercise. :p I hope I get to at least use the bike a little at my parents’ house. I’ve already been packing on the sugary holiday treats, too! Ack.
You look good as a ninja!!
.-= Author’s last blog post… Redoubt =-.
I think I might need a ninja outfit too! Perfect timing on the cold weather articles … that’ll be my next stop.
Are you doing some sort of exercise everyday? Like a 100 day challenge or do you always workout everyday … either way … well done!
.-= Author’s last blog post… By: kilax =-.
I’m so impressed by your dedication to run in the cold — I’m such a wimp!
.-= Author’s last blog post… Rockin’ around the Christmas tree =-.
You’re a workout warrior!!!
.-= Author’s last blog post… Brunch =-.
Wow – I’ve heard of crazy people who run in the snow before….
Don’t you have to wash your gear every time? I was a runner for about 5 months of my entire adult life and I doubled my laundry during that time. It was economical for me to stop. 🙂
.-= Author’s last blog post… KaPOW! Bang! SHAZAM! Zowzers!!! It’s a GIVEAWAY!!!!!! =-.
thanks for that podcast link – i’m always looking for new ones to listen to.
.-= Author’s last blog post… Christy – Snow! =-.
I love Underarmour stuff and am totally coveting that “hood” right now. I might have to look for one!
I also love that you do a training log like this and just might do one myself starting in the new year.
My butt and usually upper quads get cold during runs too. Target actually has some decent tights of which I need to get more of. What do you wear for gloves?
.-= Author’s last blog post… December 19th and 20th, 2009: Whole hog =-.
“Well-Funded Hobo Runner.”
I love that, it really made me laugh!
I have the same problem breathing through my hood. the one picture that I posted of me wearing mine, I was sucking in and you can kinda see it. I leave it up for a few breaths and then I pull it down until my lungs freeze again and then I pull it back up. I do wish I could breath through it better. 🙁
Thanks for the recognition : ) Shin splints is definitely something everyone can relate to!
.-= Author’s last blog post… Night Owl or Early Bird? =-.