WORKOUT PLANNING - WEEK IN PREVIEW: 6/22/14 -6/2/14

SUNDAY, 6/22/14 - PM: Rest/off

MONDAY, 6/23/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)

TUESDAY, 6/24/14 - AM: Knee therapy; PM: circuit training, HIIT*

WEDNESDAY, 6/25/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout

THURSDAY, 6/26/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*

FRIDAY, 6/27/14 - AM: Core, stretch/yoga; circuit training

SATURDAY, 6/28/14 AM: Knee therapy, power walk (5 miles)

*High-intensity intermittent exercise

Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

Conquering those hills (6/18/14)

(Got behind on my posts)

Went out yesterday (6/18/14) with the local BGR group and had a great hill workout!
3.38 miles, 48:40 (pace - 14:24/mi)

WORKOUT PLANNING - WEEK IN PREVIEW: 5/25/14 - 5/31/14

Although this post is a day late, it is never too late to plan your workout week.

Hopefully this week will be more productive than last week.

"People do not plan to fail; they fail to plan."

++++++++++++++++++++++++++++++++++++++++++++++++++

SUNDAY, 5/25/14 - REST
MONDAY, 5/2614 - MEMORIAL DAY HIKE (PM)
TUESDAY, 5/27/14 - Stretch/yoga & stationary bike (AM); HIIT* & strength training (PM)
WEDNESDAY, 5/28/14 - Core (AM); BGR! Hump Day/hills workout (PM)
THURSDAY, 5/29/14 - Stretch/yoga & stationary bike (AM); HIIT* & strength training (PM)
FRIDAY, 5/30/14 - REST
SATURDAY, 5/31/14 COLOR RUN!!!! (AM)


*High-intensity intermittent exercise

WORKOUT WEEK IN REVIEW: 5/19/14 - 5/24/14

SUNDAY, 5/18/14 - OFF
MONDAY, 5/19/14 - Walk/jog: 4.51 mi, 1:24:45 (pace - 18:47/mi, 436 cal) 
TUESDAY, 5/20/14 - Stationary bike (PM): 30:00
WEDNESDAY, 5/21/14 - OFF
THURSDAY, 5/22/14 - OFF
FRIDAY, 5/23/14 - Stationary bike (PM): 30:00
SATURDAY, 5/24/14 OFF


TOTAL - 4.51 mi, 2:24:45, 436 cal

Twleve Months of Fitness - My Bucket List for 2014

Well, the new year is here.  This year I'm not making any resolutions.  Rather I have created my bucket list of some sports and activities that I have always wanted to try but haven't done yet.  Each month I will try a new sport or activity - hence my 12 Months of Fitness: 

January – Dance fitness
February – Hula hooping

March– Swimming

April – Tennis

May - Biking

June - Skating

July – Horseback riding

August – Golf

September – Climbing (wall, rock, etc.)

October – Martial arts

November  - Fencing

December – Ballroom dancing

Cardio + a little strength training

I really didn't want to go to the gym this evening - it was cold, I was sleepy, YADA, YADA, YADA.  I'm certain I could have found many more excuses not to go, but I made up my mind and I'm glad I did.

I started with cardio  - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.34 mi, 70 cal, avg HR 118, avg speed 13 mph).  That really gave my lower half a good workout.

I followed up with some upper body strength training on the weight machines:

Exercise  - wt/reps/sets
* Pecs - 25/15/3
* Rear deltoids - 25/15/3
* Vertical press - 25/15/3
* Tricep extensions - 30/15/3
* Biceps curls - 20/10/3
* Deltoids (shoulders) - 10/5/3
* Biangular chest press - 25/10/3

Workout Week Preview: 12/30/2013 - 1/5/2014

Monday, 12/30/13 - Cross training
Tuesday, 12/31/13 - 2 mi run
Wednesday, 1/1/14 (HAPPY NEW YEAR) - Rest
Thursday, 1/2/14 - 3 mi run and strength training
Friday, 1/3/14 - Cross training
Saturday, 1/4/14 - Stretch and strength training
Sunday, 1/5/14 - 4 mi run

Breezy Afternoon Walk

Lost GPS signal on watch about the last 5 min of walk; so stats are approximate:
3.25 mi, 50:00 (15:38/mi).

When It's This Cold, You Have To Take It Inside!

This evening, my coworker and I took it to the gym (just too cold).  Took a short walk on the dreaded 'treddy':

* 3.1 mi, 45:58, 440 cal/heart rate watch (machine - 397 cal)
Avg pace 14:81/mi, 4.05 mph

*Total stats
3.28 mi, 50:58, 475 cal/heart rate watch (machine - 416 cal)
Avg pace 15.31/mi, 3.86 mph
110 ft climbed
137 avg HR

Turkey Trot 2013

Today (Thanksgiving Day 11/28/2013)  I ran my annual 'Turkey Trot' (aka - run your butt off Thanksgiving morning, so you can pig out on your Thanksgiving morning - LOL): the Sam Lapidus Montclair Run 10K. It's a very popular local event, but I think the morning temperatures scared away even some of the most staunch athletes (low 20s - BRRRR!).

When my alarm went off at 6 am, I really wanted to turn it
 OFF and pull the covers over my head and SLEEP!! But I had really committed myself (and my money) to do so the run. So I staggered out of bed and proceeded with my morning rituals.  Besides I wanted to have a little guilt-free eating at dinner.

For about the first couple of miles, I was quite COLD!  Especially my hands (my gloves weren't the warmest) and they felt a little numb.  But my hands warmed up about mile 3 which was a welcomed relief.

Along the way, I met nice people - several runners who coached me through the 1st 3 miles before leaving in their dust (regrettably).   Then, I fell in with several ladies from another Weight Watchers class (on their job).  It was great walking with them because they were walking a good pace and kept me moving. 

My knees held up OK - they didn't start bothering me until somewhere between miles 3 and 4.  I took a couple of Advils before leaving the house and I think that helped. All in all, it wasn't a bad run (not a PR, but I crossed the finish line upright - LMBO!)

Official time (course clock time) - 1:33:46, 888 cal (heart rate watch); stats below from Runtastic app:

 

Slow and Steady Wins the Race (Magic City 5K)

This morning I ran the Magic City 5K.  It was quite cold - 27 deg at the start. I was a running buddy for Girls on the Run.  My little running buddy was great.   And fast!  I slowed her down! LOL!  But she wouldn't get too far ahead of me.

I certainly wasn't prepared to run in the cold.  I hadn't run outside for some time.  My time was not so great:  50:24 (16:15/mi).  But I finished (and I wasn't last  - LOL)!

Cardio night!

A change-up: combo of stationary bike and treadmill
* Stationary bike
15:00, 2.34 mi (9.36 mph), 102 cal (101 avg HR, 110 max HR)
* Walking on treadmill
25:00, 1.55 mi (16:08/mi, max speed 4.5 mph), 271 cal (137 avg HR)
Totals - 3.89 mi, 373 cal

Knees did stiffen up but I just paced myself.   I am hoping to do 5K and 10K this month.  I have a couple of more weeks to commit.  Just hoping I don't finish dead last. :(

Talladega 21000 (half marathon) training - Week 2, Day 2 (7/2/13) - Military Services fitness runs/interval training

This day, I decided to try something different for my interval training.  The treadmill I used at the gym (Star Trac) has several routines for fitness training (Fireman, Air Force, Navy, Army, and Marine).  I assumed the Fireman routine probably involved inclines (something  I could use for hill training).  The remaining routines had pre-set distances (1.5 mi, 1.5 mi, 2.0 mi, and 3.0 mi) to be completed as fast the runner could go.  I picked the 1st 3 (Air Force, Navy, Army) assuming these would be somewhat easier than the latter (Marine) and because the schedule called for only 3 miles interval training (when completed these 3 routines would add up to 5 mi).

The physical tests for the military services consist of three or four areas/components - aerobic/cardiovascular fitness (usually running), muscle strength (push-ups and sit-ups), and body composition.  The respective service requires a minimum combined (averaged) score. 

I found several websites that showed the physical fitness requirements for the military services.  One site (Military.com) is a military organization (not affiliated with the military) website that provides information and resources to anyone that is military-connected (servicepeople, civilians, etc.).  One resource area is Physical Fitness provided information on the fitness requirements for all the services.  I searched the Net to find the official service websites (Air Force, Army, and Navy) with the official physical fitness requirements to compare the requirements listed on the Military.com website:

AIR FORCE - Air Force Fitness Charts
NAVY - Navy Physical Readiness Test (PRT) Guide
ARMY - Army Physical Fitness (FM 7-22/Oct 2012)

I started with the Air Force fitness test/1.5-mile run (assuming it would be the easiest of the three):
Intervals - 4.5 mph/0.5 mi, 4.0 mph, 0.25 mi
20:50 (pace - 13:53/mi), 250 cal
Score (machine) - 32
According to the Air Force Fitness Charts, I would have failed (score - 0) that portion of the test,  For females in my age group, acceptable times are between under 12:53 (max score of 60) to 19:43 (score of 45.4).
The Military.com website shows a composite score of 32 for a 1.5-mile run between 20:37 - 21:30.

I did a short recovery run between the Air Force and Navy tests:
Manual - 0.25/3.5 mph, 5:00 (21 cal)

Next I tried the Navy fitness test/1.5-mile run
Intervals - 4.5 mph (0.25 mi), 4.0 mph (0.25 mi)
21:07 (pace - 14:04.mi), 239 cal (machine); didn't reset my watch so it calculate cumulative calories)
Score (machine) - 45
According to the official Navy site, I would have failed their run test as well (runs >19.05 receive a rating of 'Failure').  To be satisfactory, runs need to be between 18:16 and 19:05 (score - 45)
The Military.com shows a composite score of 42 (probationary) for a 13:30-run.

I did another recovery run between the Navy and Army tests:
Manual - 0.25/3.5 mph, 4:59 (21 cal)

The final test was the Army fitness test/2-mile run (I was a little fatigued at this point, so I changed my interval patterns between the 1st and 2nd miles):
Intervals
0 - 1.0 mil/0.25 mi, 4.0 mph; 0.25 mi, 4.5 mph
1.0 - 2.0 mi/0.5 mi, 4.0 mph; 0.25 mi, 4.5 mph; 0.25 mi, 3.5 mph
25:00 (pace - 12:30/mil), 305 cal (machine); didn't reset watch
I shut down the machine before I can record the 'score' for this test.
According to the Army's FM 7-22, my score would be 54 for women in my age group.  The Military.com website showed scores for only up to age 41 (age 37 - 41, score 52).

TOTALS (combined military tests + 2 recovery runs)
5.5 mi, 1:24:40 (pace - 15:23/mi), 980 cal (watch; machine - 818 cal)

Talladega 21000 (half marathon) training - Week 1, Day 3

This afternoon another scorcher (89 deg., felt like 94; humidity 70%) when my co-worker and I started out for our afternoon run.

I downloaded a new smartphone GPS app (Endomondo Pro) the night before to try for my upcoming runs.  This is a paid app (<$5), it offered a few more features not available on the free version. 


SUMMARY

PACE

ELEVATION



SPLITS

Fastest lap/pace:  Lap 1 - 16:40
Slowest pace: Lap 4 - 19:33

 

 

 

Interval training + a little strength training

Started with running on treadmill 30:00 - 3.5 mph for 4:00 and 4.5 mph for 1:00
278 cal (on machine; 319 cal on watch)
Avg speed - 3.66 mph
Pace - 16:21/mil

Followed with workout #2 from Perfect 10 strength training program
Only complete one of four sets (Weight/reps)
* Straight-leg deadlift - 25/20
* Shoulder press - 20/20
* Incline chest press - 20/20
* Pull-up (machine assisted) - 215/10
* Lunges w/dumbbells - 10/10

Workout Week in Review: 6/9 - 16/2013

Mon, 6/10/13: Running - 4.39 mi. 1:09:44 (pace - 15:53/mi), 812 cal
Tues, 6/11/13: Fitness - Pool aerobics, 35:00, 'tredding' water - 20:00
Wed, 6/12/13: Running - 3.0 mi, 44:55 (pace - 14:58/mi), 329 cal
TOTAL:  2:49:39, 7.39 mi, 1141 cal

Perfect 10 Plus

I finally started the Perfect 10 program (see post "Workout Week Preview: 6/9 - 15/2013" - June 9th)  strength training routine today.  The program is completed over 4 days - Mon, Tues, Thurs, Fri - but I moved to Sun  to start the week with some strength training.  I think as along as I stick with the pattern (number of days, workouts per day), I believe I will have the same results. 

After a 10:00 warm-up on the elliptical (0.38 mi), I proceeded with the workout.  I made a couple of substitutes since I couldn't do the exercises (squats and V sit-ups).  The program included alternate set of exercises to be completed once you perfect the initial set of exercises - I don't think these were intended to be substituted on an individual basis.

Today's workout for the Perfect 10 program called for 5 sets of the following exercises (amount of weight not given - determined by individual) (weight/reps/sets):

• Seated angled leg press (sub for squats) - 25/20/5
• Dumbbell curl - 20/20/5
• 'Skull crusher' (overhead reverse curl on back) - 20/20/5
• Barbell row - 20/20/5
• Inclined sit-ups (sub for V sit-ups) - 15

Time - 1:00, 368 cal

On paper this seems like a relatively easy workout, but there was little resting between exercises or sets.  By the 3rd set, I was sweating. I'm looking forward to tomorrow's workout (LOL).

Also, I added some cardio to the mix by doing some high-intensity intermittent exercise ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.37 mi, 112 cal)

THE HILLS HAVE IT!

This afternoon after work, my running buddy and I did something a little different.

After an easy one-mile jog, we ran up and down hill for the next 3 miles.  There was about .2-.3 mi flat span once we reached the top of the hill before going back down hill.  We were off our usual pace, but the fact we ran hills for 3 consecutive miles was a very good effort on our part.

Workout Week in Review: 6/2 - 8/2013

• Tues, 6/4/13 - PM/Running (outdoors - road): 3.84 mi, 1:08:03 (pace - 17:42/mi), 883 cal
• Wed, 6/5/13 (National Running Day) - PM/Running (indoors - treadmill): 2.0 mi, 30:00 (15:00/mi), 257 cal
• Thurs, 6/6/13 - PM/Running (outdoors - road): 4.23 mi, 1:10:38 )pace - 16:41/mi), 781 cal