WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-30-13)

IT'S YOUR PREROGATIVE TO SUCCEED! 

Short AM walk

Distance - 2.7 miles

Time - 45:05

Avg Speed - 3.6 mph

Avg Pace - 16.7 min/mi

Calories Burned - 537

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-23-13)

PUTTING IN THE WORK GETS RESULTS

Short walk at lunch

1.64 mi, 26:22, 169 cal
Avg speed - 3.7 mph, max speed - 5.3 mph
Splits
Mile 1 - 16:08, 3.7 mph
Mile 1.54 - 15:35, 3.8 mph
Avg pace - 16:06
Fastest  - 15:33
Slowest  - 16:39

Hate my Blackberry!  Apps frequently freeze up.  Case in point - I tried using a neat fitness GPS app on my phone (runtastic).  My freeze kept freezing up and the phone wouldn't sync with the website.  So I had to uninstall and re-install the app.  I couldn't save the workout so I had to write down the basic info.  The app creates some neat graphics which I couldn't save.

Prep for Ovarian Cycle Ride (1st training ride) + a little core work

Today I made my 1st of six training rides in preparation for the Ovarian Cycle fundraiser.  As I have previously posted, the Ovarian Cycle Ride to Change the Future(TM) is a 6-hour indoor cycling event dedicated to raising funds for the Ovarian Cancer Research Fund.  As part of the event optional training rides are open to participants for the 5 weeks prior to the actual event.

Week 1 - 90 min
Week 2 - 2 hrs
Week 3 - 2.5 hrs
Week 4 - 3 hrs
Week 5 - 4 hrs

I missed the first official training ride on Sunday, so I decided to make up it this afternoon.  I used a customary stationary bike (instead of a spinning back) under the false assumption that the seat on the former would be more comfortable - NOT!!!  After about the 1st 10-15 min. I didn't think I could stay on - I even used a pillow to cushion the seat.  It was by no means comfortable at all.   I definitely need to get at least some cycling shorts - I'll have to find out from the event location if the seats on the bikes can be swapped out with another seat. If not, maybe I could find a padded bike seat cover. I have lots of natural cushioning on my bottom (LOL), but I don't think that is even enough!

The max. time for the bike was 60:00, so I set the time for 45:00 with plans to ride twice.  I indeed finish both 45:00 sessions - essentially non-spot, back-to-back - stopping only to reset the exercise program.  I kept at a moderate speed since my goal was endurance.

STATS:
Total - 1:30:00, 645 cal*, 28.77 mi, avg speed 19.18 mph, avg pace 3:13/mi**
Session 1 - 13.85 mi, avg speed 18.47 mph, avg pace 3:25/mi**
Session 2 - 14.92 mi, avg speed 19.89 mph, avg pace 3.02/mi**

(*Calorie data from heart rate watch, speed/pace data from online fitness tracking programs - DailyMile, Just Finish.  My heart rate watch gives HR readings only on-demand.  The exercise program on the bike didn't provide averages.)

My legs are quite stiff now, but I did manage to do a little core work afterwards:
Crunches - 20 X 5 = 100
Reverse crunches - 10 X 5 = 50

Tomorrow may be a rest day - :).

PLAN FOR SUCCESS - WORKOUT SCHEDULE: 1/20 - 26/2013

People do not plan to fail - they fail to plan.  Here it is - another weekly training schedule.  So one day completed as planned.  Day 1 down, 6 more to go.

 

Water jogging/treading in the deep end of the pool

I really did it - one whole hour!  Of course this was with the aid of floatation devices and hanging on the safety rope that divides the deep and shallow ends.  I was afraid I wouldn't go the full hour because my arms got tired.  But my legs never seemed to get tired - my legs felt great even when I got out the water.  Several of the ladies in the pool kept encouraging to let go, but every time I did it felt as though I was going under.  Definitely need to sign up for the swimming lessons ASAP!

Cold morning run on the trail

Went out on a local running trail this morning for a short run (4.02 mi, 779 cal, 57:12, avg speed 4.2 mph, avg pace 14:17 - I left my heart rate watch in the car, so I had to rely on the fitness GPS app on my phone).
 
It was quite cold this morning (about 35 deg. F at about 8 am). And the cold air certainly had an effect on my breathing - it was quite labored through at least have the time I was running. My knees were a still stiff after my workout the night before (30:00 on the stationary bike), but surprisingly my knees didn't feel any worse after running (not to say I didn't have some pain).

My run got off to a frustrating start because the app I usually use froze up (micoach).  So I tried a 2nd one (runtastic), and it wouldn't work either - which was usually because these two are generally very reliable.  I resorted to a 3rd one (not often used) - Trimble Outdoors AllSports GPS.  The program kept freezing up, so the app counted that as resting time.  I think the issue was probably with my phone (I have a Blackberry - it's time for a serious upgrade).

I'm a numbers person, so I like logging my workouts, charting my stats, etc.  One of the neat social networking sites I'm on (DailyMile) generates an annual report summarizing all the activities you log on the website (this is the free version - there is a new paid version of the online training logs).  I'm still deciding on whether to do the paid version.  A great way to recognize that it's worth it to put in the work. 

Friday sweat - stationary bike + upper body strength training

Hit the Y this evening - got in 30:00 cardio on stationary bike + ~40:00 upper body strength training.

6.41 mi, avg pace 4.4/mil, avg speed 12.82 mph, 288 cal
 

Used an upright bike that I hadn't seen at other gyms - Matrix Fitness - it looks like an upright bike but the seat is adjustable like a recumbent bike but on an incline.  Also, the display had several options.  Actually felt like this bike worked me worker than on a recumbent bike.  Definitely will use this one again.

 

Exercise (on wt machine: wt/rep/set)

Tricep extensions - 30/15/3

Bicep curls - 30/10/3

Lat pulldown - 40/10/3

Rotary chest press - 25/10/2

Dip assist - 200/5/2

Chin assist (hands close) - 200/5/2

Chin assist (hands under) - 200/5/1

Chin assist (hands over) - 200/5/1

Riding for A Cure

I just registered to ride in Ovarian Cycle's Ride to Change the Future to raise funds for ovarian cancer research!

This is close to home for me, because I lost a favorite aunt to ovarian cancer in 2010.

Check out my page - Tracy's Fundraising Page for Ovarian Cycle Ride to Change the Future
 - and help me reach my fundraising goal, or join me in Birmingham on February 24th!

(X-) sliding into fitness

Worked out at home on my X-slider this evening - 25:00, 206 cal.  Also did some core exercises:

Crunches - 20 X 5 = 100
Side crunches - 20 X 2 = 40
Planks - 20 sec X 3

(Abs were still somewhat sore from yesterday's workout)

Feel the burn!

Heavy-lifting (sorta) - Strength training workout

Mom and I went to the gym tonight for a modest strength training workout.  I tried not to be tough on her since she hadn't worked out in awhile (LOL).  I have to give her 'props' for sticking in there with me.

1st - warmup on the bike - 15:00, 2.78 miles, 71 cal

Exercise (wt/reps/sets)
Bicep curls - 30/10/3
Tricep extensions - 30/10/3
Inner thigh - 50/25/3
Outer thigh - 50/25/3
Leg extension - 25/10/2
Seated leg curls - 40/15/2
Ab crunch - 20/15/3

Below is a favorite of mine for doing crunches.  It's a MTS Ab Crunch by Hammer Strength.  I really like this one because I can really feel my abs working.  If your gym doesn't have one, ask them to get one.

Instructional Video on Hammer Strength MTS Ab Crunch Machine

POOL TIME!

I joined the local Y recently to take swimming lessons - unfortunately the classes for January were already booked!  I've registered for February so I don't miss out.  Also, I am seriously considering signing up for a local sprint Tri this spring (May) - but only one-third ready.  I can't swim and I don't own a bike.  I plan to resolve both of those issues by February.

Anyway, I did a modest pool workout today - about 40:00 - walking/jogging/lower body.  It was a great way to help relax and refresh my legs following yesterday's 5K.

Running in the New Year

Today was  my 1st race for 2013 - Red Nose Run 5K.  Usually in January, it's cold.  But today is was very humid - almost 70 at race time (7:15 am).  And I was still fighting out being sick.  So early into the race my breathing was very labored.  But I was surprised by my finish - 44:31 (about 14:22/mi pace).  I couldn't have been happier.

According to my smartphone app, these were my splits:
Mile 1 - 13:23
Mile 2 - 27:53 (14:30)
Mile 3 - 42:03 (14:10)
Mile 3.1 - 44:31

524 cal

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-9-13)

TESTIFY SOMEBODY!

Hitting the Asphalt with BGR!

This morning, I got out and 'wunned' 5 miles (abt 1:13:00, abt 14.6/min, 774) on the park trail with a great group of ladies in my hometown - Black Girls Run (http://www.blackgirlsrun.com/). 

While some people may feel intimidated (or even uncomfortable), you shouldn't.  Health and wellness particularly in the African American community is at a serious state in this country - obesity, diabetes, and heart disease alone are at disproportionately high rates among African American women.  I hope people outside can appreciate the motivation behind the movement.  I truly admire BGR creators Ashley Hicks and Toni Carey for being such visionaries.  Many similar health-conscious movements ( have sprung up since, which can only benefit our community.

Let's keep PRESERVING THE SEXY!

Getting in a little Cardio!

Rode stationary bike at the gym today:
45:00
15.35 mi (avg speed - 20.47 mph)
288 cal (per heart rate watch - machine recorded far less than 200)

Boy, I didn't think I could get through the full 45!  Either those seats are too small or my rear is vertically challenged (LOL)! 

Planning to register for an indoor Ovarian Cycle fundraiser taking place next month (6 hours) - so I need to 'toughen up' my rear!

A Real Thigh Burner + Core

I am liking my X-slider more and more; it is a real thigh burner.  I spent only 20 minutes on it this evening and my upper leg muscles (particularly my quads and hamstrings) got a good workout.

Also added some core exercises:
50 crunches
60 side crunches (alternating)
2 planks (30 sec each)