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

15 in 15 - My Sojourn to Labor Day: Week 5

Last week was much better: lost about 3 lbs, worked out 5 of 7 days (power walking, cardio - stationary bike,  circuit training).

Plans for the upcoming week - continue with the 21-Day Restart diet and working @ least 4 days.

Sunday evening power walk

Got in two miles this afternoon - didn't run/jog. 

Just walked.

2.13 mi, 36:42, 326 cal

WORKOUT PLANNING - WEEK IN PREVIEW: 6/15/14 -6/21/14

SUNDAY, 6/15/14 - PM: Walk/run (2 miles), exercise bike (30 min)
MONDAY, 6/16/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (3 miles)
TUESDAY, 6/17/14 - AM: Knee therapy; PM: circuit training, HIIT*
WEDNESDAY, 6/18/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout
THURSDAY, 6/19/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*
FRIDAY, 6/20/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)
SATURDAY, 6/21/14 AM: Knee therapy, exercise bike (30 min)


*High-intensity intermittent exercise

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

Getting in the work on the hills (5/19/2014)

This evening, I 'wogged' with my co-worker - and she really put me through my paces.  We hit several hills, which I really needed. I used one of my smartphone tracking apps (Runtastic).  The charts below (19:45/mile) were generated by the app - comparing these with my co-worker's GPS watch (Garmin, I think it's a 210) - 4.51 miles, 1:23:52 (pace 18:35/mile).

 

WORKOUT PLANNING - WEEK IN PREVIEW: 5/19/14 - 5/24/14

SUNDAY, 5/18/14 - Walk/jog (AM)
MONDAY, 5/19/14 - Stationary bike (AM); speed clinic (PM)
TUESDAY, 5/20/14 - Stationary bike (AM); strength training (PM)
WEDNESDAY, 5/21/14 - BGR! Hump Day/hills workout (PM)
THURSDAY, 5/22/14 - Stationary bike (AM); strength training (PM)
FRIDAY, 5/23/14 - REST
SATURDAY, 5/24/14 Trussville Trail Run (AM)

It's Never Too Cold to Run Inside (maybe?) - 1st 'Wun' of 2014

Tonight it was so COLD!!!! And I really didn't want to go to the gym, but I fought the temptation to go home and hide under my covers from the cold (LOL).

I set the treadmill for 4 mph and started moving. 

5K (3.1 mi), 46:23 (14:57/mi), 497 cal


5:00 cooldown

Total stats
3,24 mi, 51:30 (15:53/mi), 544cal

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. :(

Workout Week in Preview: 3/17 - 3/23/2013

Sunday, 3/17/13: PM - PT knee; Long jog
Monday, 3/18/13: AM -  Core; PM - workout video (home)
Tuesday, 3/19/13: AM -PT knee; Noon - jog/walk; PM - Strength training
Wednesday, 3/20/13: AM - Core; PM - Jog/cardio 
Thursday, 3/21/13: AM - PT knee; Noon - jog/walk; PM - strength training
Friday, 3/22/13: AM - PT knee; PM - power walk
Saturday, 3/23/13: AM - REST

Sweat Report - Workout Weeks in Review (3/3 - 16 /2013)

3/3 - 3/9/2013

TOTAL TIME: 6:55
TOTAL DISTANCE: 19.82 mi
TOTAL CAL: 4958

03/03/13: Power-walking - 6.76 mi, 1:41:47. 1044 cal.

03/04/13: Kickboxing class - 1:00:00, 558 cal.

03/06/13: All Cardio exercise - total 45:00; warmup - 5:00 (stairclimber); stationary bike - 20:00, 7.57 mi (22.7 mph), 328 cal; elliptical - 20:00, 1.19 mi (pace 16:48/mil), 325 cal.

03/09/13: SPARTAN SPRINT GEORGIA!  (1st obstacle mud run) - 3:28:15, 4.3 mi, 2703 cal

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

3/10 - 3/16/2013

TOTAL TIME: 0:30
TOTAL DISTANCE: 1.8 mi

03/13/13: Walking - 35:00, 2.0 mi.

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

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!

'New generation' power walking

I used my Power Walk(TM) resistance bands for the 1st time today.  I must say it was more challenging than I thought it would be.  The bands keep your arms and legs moving - your arms tend not to drop and you feel the burn in your legs and arms as you move.  Also, you can incorporate other movements in your walk.  But I think that's something you should work up to - I did complete a few minutes (about 5:00) of  'core twist' (twisting at the waist from side to side with the bands) which certainly was not easy.  I managed to finish 35:00 and walked 1.86 miles (according to my pedometer).  Since I don't think I'll be running races in the future, I think using these resistance bands while I walk will help make me stronger and maybe even faster in a race.