Over the weekend, Hubs and I went to the in-laws house for one last visit before our big move out East, which is quickly approaching. Before we headed out there on Saturday, we hit the gym. Hubs was doing a quick 20 minute workout, so I decided to do a straight swim without rest, etc. I was able to to do 1/2 mile in the 20 minute period, which made me pretty happy, especially b/c I was not working very hard. I am really hoping to get my time down closer to 15 minutes in the pool.
Sunday, my mother-in-law and I went on a nice long bike ride - 17 miles. She is an avid rider and is getting ready for a big bike trip in two weeks with her sister and some friends. They will do a couple days of 40 miles/day on average. So for her, 17 miles is a short ride, but it was plenty long for me. Those rides really wipe me out afterwards. Luckily, it was a beautiful day with clear skies and great temperatures. There was only one little patch of tough wind, but otherwise it was a great ride. About 7 miles was on a paved path and the other 10 miles was on crushed limestone. I can't believe how much tougher crushed limestone is. Your body gets tired just from the constant vibrations. It felt good to get back on pavement after 10 miles of bumpiness.
This evening when I get off work, I am headed to the gym to do my first workout from the triathlon training plan. I'll be in the pool - the workout says to do 10 min warm-up, 10 min kick, 20 min freestyle, stopping as needed, and 5 min cool down. Plus, I am supposed to do some strength training. I'll report back tomorrow and let you know how it goes!
Showing posts with label Workouts - Multi-Day. Show all posts
Showing posts with label Workouts - Multi-Day. Show all posts
Monday, May 11, 2009
Thursday, May 7, 2009
Back to Blogging
Ok - after being pestered by both my mom and sister, neither of whom or dedicated internet users / junkies, about the fact the I have been MIA from my blog - I'm back. I hope for good this time. Luckily my workouts haven't suffered nearly as much as my blogging.
The official triathlon training program starts on Monday (the 11th). The other day I started looking at it and reviewing the workouts. And then I started to panic! It is going to be intense. For a while there I was doing 4 days a week of mildly wimpy workouts. The program has me working out 6 days a week for, on average, at least 45 minutes. So I've upped my game a bit. Right now I am on pace for 6 days this week.
In a minute, I'll give a review of recent workouts, but first an update on my knee. Day-to-day my knee is ok, but it's far from 100%. Most days I have no pain, or just a little achiness on stairs. But when the knee hurts - it hurts! I am hoping that it stays at this level of pain, which is manageable and I think safe, even when I start upping the intensity level and duration of workouts.
Here's some recent workouts -
Saturday - 35 minute run outside. It was really my first run outside since I've been training. It went pretty well, especially considering how windy it was on the lakefront. I think I did 3 miles, maybe not quite. The time included a minute or two stop at the turn around. I will say that my knee was not happy by the end of the run, but it seemed to recover pretty well and gave me no problems during my Sunday workout.
Sunday - 50-55 min bike ride on lakefront path. About 9.5-10 miles. GREAT ride. I heart my bike so much. It was pretty busy on the path considering it was Sunday morning around 9am. So the ride included the usual weaving and slamming on brakes, but it was a great ride. Nice even heart rate, no heavy breathing, and a decent time. My hands/wrists get sore though - so I think I am going to get some of those fingerless gloves. I also need some padded bike shorts, once I start getting over an hour on the bike. Plus I need a water bottle for my bike. And it would probably be nice to get a little storage pouch for under the seat to carry items like a cell phone, etc with me. Oh - how the things seem to add up! -- Speaking of the bike - I also need to change out my standard pedals with the cages that I had put on my old mountain bike a couple years ago. I think that will be a nice addition.
Monday - 40 minutes of pool time - including lots of kick, some arms-only, regular free style, and some treading of water. The pool finally was a decent temp, and it felt good to get back in the water because it had been a couple weeks since I had a good swim in decent water temps. Unfortunately I was wiped out for the rest of the day. Totally 110% exhausted. I crashed when I got home from work that night.
Tuesday - 25 min on the stationary bike. I was totally running late on Tuesday - but at least I squeezed a little workout in. Better than nothing - right?
Wednesday - I took the day off. I had planned to take today, Thursday, off, but I didn't sleep well. When I hit the snooze, apparently I turned off the alarm, so I woke up too late to workout, and didn't feel very good last night.
Today/Thursday - 35 minutes on the treadmill. 1.0 incline
5 minutes warm up
1 minute at 4.0
2 at 5.0
1 min. at 4.0
2 at 5.1
1 min at 4.0
2 at 5.2
1 min at 4.0
2 at 5.3
etc... up to 5.7. followed by 1 min at 4.0 and then a 5 minute cool down.
Great workout - very pleased with it, and my knee feels good.
Hopefully - I'll be back tomorrow!
The official triathlon training program starts on Monday (the 11th). The other day I started looking at it and reviewing the workouts. And then I started to panic! It is going to be intense. For a while there I was doing 4 days a week of mildly wimpy workouts. The program has me working out 6 days a week for, on average, at least 45 minutes. So I've upped my game a bit. Right now I am on pace for 6 days this week.
In a minute, I'll give a review of recent workouts, but first an update on my knee. Day-to-day my knee is ok, but it's far from 100%. Most days I have no pain, or just a little achiness on stairs. But when the knee hurts - it hurts! I am hoping that it stays at this level of pain, which is manageable and I think safe, even when I start upping the intensity level and duration of workouts.
Here's some recent workouts -
Saturday - 35 minute run outside. It was really my first run outside since I've been training. It went pretty well, especially considering how windy it was on the lakefront. I think I did 3 miles, maybe not quite. The time included a minute or two stop at the turn around. I will say that my knee was not happy by the end of the run, but it seemed to recover pretty well and gave me no problems during my Sunday workout.
Sunday - 50-55 min bike ride on lakefront path. About 9.5-10 miles. GREAT ride. I heart my bike so much. It was pretty busy on the path considering it was Sunday morning around 9am. So the ride included the usual weaving and slamming on brakes, but it was a great ride. Nice even heart rate, no heavy breathing, and a decent time. My hands/wrists get sore though - so I think I am going to get some of those fingerless gloves. I also need some padded bike shorts, once I start getting over an hour on the bike. Plus I need a water bottle for my bike. And it would probably be nice to get a little storage pouch for under the seat to carry items like a cell phone, etc with me. Oh - how the things seem to add up! -- Speaking of the bike - I also need to change out my standard pedals with the cages that I had put on my old mountain bike a couple years ago. I think that will be a nice addition.
Monday - 40 minutes of pool time - including lots of kick, some arms-only, regular free style, and some treading of water. The pool finally was a decent temp, and it felt good to get back in the water because it had been a couple weeks since I had a good swim in decent water temps. Unfortunately I was wiped out for the rest of the day. Totally 110% exhausted. I crashed when I got home from work that night.
Tuesday - 25 min on the stationary bike. I was totally running late on Tuesday - but at least I squeezed a little workout in. Better than nothing - right?
Wednesday - I took the day off. I had planned to take today, Thursday, off, but I didn't sleep well. When I hit the snooze, apparently I turned off the alarm, so I woke up too late to workout, and didn't feel very good last night.
Today/Thursday - 35 minutes on the treadmill. 1.0 incline
5 minutes warm up
1 minute at 4.0
2 at 5.0
1 min. at 4.0
2 at 5.1
1 min at 4.0
2 at 5.2
1 min at 4.0
2 at 5.3
etc... up to 5.7. followed by 1 min at 4.0 and then a 5 minute cool down.
Great workout - very pleased with it, and my knee feels good.
Hopefully - I'll be back tomorrow!
Monday, April 6, 2009
M.I.A. - too much going on
Well, blogging has been rough recently, but I am sticking with my workouts. Here's a rambling non-coherent update for you:
Thursday - I did a 20 minute power walk at a 1.0 that got my heart rate up, followed by a 10 minute run and a 5 min cool-down and leg stretches. My knee seemed to hold up well and I was pretty please with it.
Friday - I went ahead and swam, even though I contemplated taking the day off. I was tired and a my knee was a bit sore. I did a 25 minute swim including kick. Nothing special, sorta lazy.
Saturday - I took my bike out for its maiden voyage, and it was AWESOME! I heart my bike so much. I did an 8 mile ride and my knee felt good and still does two days later. The whole ride too me about 45 minutes, which means I'm currently looking at 1.5 hours for my 15.5 miles ride during the triathlon. That is way too long, but I hope the times will get better. Plus, as I did the first four miles I was super scared that I was really really out of shape. It turns out that I was riding into a nasty cold headwind. By the time I turned around I had a terrible ice-cream headache from the wind. Riding the last four miles with the wind to my back was a lot faster and much more pleasant. Plus, I was a little more adjusted to riding around people. Even though it was cold, the bike path was busy with lots of runners, walkers, roller-bladers (who should be outlawed from this earth!), and bike riders who were all trying to enjoy the "warm" day that we had. Note that "warm" was really only about 40 degrees. I can't wait for the real warm weather and being able to get outside more. But at least the cold weather gives me some time to get a bike rack. Currently, I have to put it in the back seat of our Camry, which means I have to take the front tire off every time. Because we already have a cartop carrier for Hubs' boat, I think that we'll just get a cartop rack for the bike. Any thoughts from people who have used these? I really think the biggest challenge will be making sure that I can hoist it up there, but the new bike is so light that I think that I should be able to do it.
Sunday - rest day that was super busy. Lots of errands and baking and laundry. I made peanut butter balls for Hubs. I wished that I liked them because they are a great, nutritious snack for active people. Simply, mix together equal parts creamy peanut butter and honey, then add dried milk until you can roll the mixture up into balls. Then roll the PB balls in chopped walnuts. They keep the best in the fridge. At room temp, they become a little messy.
Monday - no workout yet today. I am hoping to do some pilates or something like that when I get home.
This week - is going to be hectic. We are headed out East to look at homes and for Hubs to race at Speed Order. All of that means that there is no gym for me, which means a lot of running. Hopefully the knee holds up.
Hopefully I'll be able to post once this week with an update of the housing search, Hubs' results, and my workout progress.
Thursday - I did a 20 minute power walk at a 1.0 that got my heart rate up, followed by a 10 minute run and a 5 min cool-down and leg stretches. My knee seemed to hold up well and I was pretty please with it.
Friday - I went ahead and swam, even though I contemplated taking the day off. I was tired and a my knee was a bit sore. I did a 25 minute swim including kick. Nothing special, sorta lazy.
Saturday - I took my bike out for its maiden voyage, and it was AWESOME! I heart my bike so much. I did an 8 mile ride and my knee felt good and still does two days later. The whole ride too me about 45 minutes, which means I'm currently looking at 1.5 hours for my 15.5 miles ride during the triathlon. That is way too long, but I hope the times will get better. Plus, as I did the first four miles I was super scared that I was really really out of shape. It turns out that I was riding into a nasty cold headwind. By the time I turned around I had a terrible ice-cream headache from the wind. Riding the last four miles with the wind to my back was a lot faster and much more pleasant. Plus, I was a little more adjusted to riding around people. Even though it was cold, the bike path was busy with lots of runners, walkers, roller-bladers (who should be outlawed from this earth!), and bike riders who were all trying to enjoy the "warm" day that we had. Note that "warm" was really only about 40 degrees. I can't wait for the real warm weather and being able to get outside more. But at least the cold weather gives me some time to get a bike rack. Currently, I have to put it in the back seat of our Camry, which means I have to take the front tire off every time. Because we already have a cartop carrier for Hubs' boat, I think that we'll just get a cartop rack for the bike. Any thoughts from people who have used these? I really think the biggest challenge will be making sure that I can hoist it up there, but the new bike is so light that I think that I should be able to do it.
Sunday - rest day that was super busy. Lots of errands and baking and laundry. I made peanut butter balls for Hubs. I wished that I liked them because they are a great, nutritious snack for active people. Simply, mix together equal parts creamy peanut butter and honey, then add dried milk until you can roll the mixture up into balls. Then roll the PB balls in chopped walnuts. They keep the best in the fridge. At room temp, they become a little messy.
Monday - no workout yet today. I am hoping to do some pilates or something like that when I get home.
This week - is going to be hectic. We are headed out East to look at homes and for Hubs to race at Speed Order. All of that means that there is no gym for me, which means a lot of running. Hopefully the knee holds up.
Hopefully I'll be able to post once this week with an update of the housing search, Hubs' results, and my workout progress.
Monday, March 23, 2009
Stupid Knee
My knee is stupid. Period. And I am mad at it. Really mad. It doesn't seem fair that I have always gotten hurt while pursuing athletic endeavors. It just makes me grumpy.
So - here's the problem. Last spring I did something during a bike ride, or soon thereafter, to my left knee. I completely rested (ie: was lazy) for a long time and it seemed to be doing better. Then when I started working out again this past fall, I gradually eased into working out and it seemed to be fine. Then about two months ago / whenever I started blogging, I started running to train for this triathlon and I started wearing a knee brace. In the last week or so, the soreness in my knee seemed to increase, but I thought I was going to be fine as long as I kept wearing my knee brace for running and biking.
Friday I skipped a workout because I travelled down South to visit my wonderful family. I am mildly mad at myself for skipping a workout but oh well. I figured that I would go on a bike ride with my mom on Saturday and all would be fine. Well, Saturday mom didn't feel well and no bike ride. Instead I played with my baby cousin and hung out with all my family. All was well until it wasn't. I haven't no idea what happened, but by Saturday evening my knee was screaming with pain. Stairs were the worst part about it. I iced it and took some ibuprofen on the advice of Dr. Hubs. Since then, I have been on a round-the-clock ibuprofen regimen. I took the bike out on Sunday with my mom because I wanted to teach how to use her new bike and I'm stubborn. I wore the knee brace and I was fine initially, but by the end of our very very short ride, I knew that I needed to stop. There is definitely pain on that down-push motion that is used on the bike or stairs.
So I am going to stick with the pool and ibuprofen this week. Hopefully the inflammation will decrease and I will be able to move passed this without a major detour.
Workouts:
Last Thursday I lifted, but to be honest I don't really remember what I did. Pretty standard I guess.
This morning - Monday.
35 min swim. I could feel the soreness and discomfort in my knee but no significant pain. I swam gingerly today out of fear of hurting my knee more.
10 laps freestyle
10 laps freestyle arms
10 laps freestyle kick
5 laps freestyle
So - here's the problem. Last spring I did something during a bike ride, or soon thereafter, to my left knee. I completely rested (ie: was lazy) for a long time and it seemed to be doing better. Then when I started working out again this past fall, I gradually eased into working out and it seemed to be fine. Then about two months ago / whenever I started blogging, I started running to train for this triathlon and I started wearing a knee brace. In the last week or so, the soreness in my knee seemed to increase, but I thought I was going to be fine as long as I kept wearing my knee brace for running and biking.
Friday I skipped a workout because I travelled down South to visit my wonderful family. I am mildly mad at myself for skipping a workout but oh well. I figured that I would go on a bike ride with my mom on Saturday and all would be fine. Well, Saturday mom didn't feel well and no bike ride. Instead I played with my baby cousin and hung out with all my family. All was well until it wasn't. I haven't no idea what happened, but by Saturday evening my knee was screaming with pain. Stairs were the worst part about it. I iced it and took some ibuprofen on the advice of Dr. Hubs. Since then, I have been on a round-the-clock ibuprofen regimen. I took the bike out on Sunday with my mom because I wanted to teach how to use her new bike and I'm stubborn. I wore the knee brace and I was fine initially, but by the end of our very very short ride, I knew that I needed to stop. There is definitely pain on that down-push motion that is used on the bike or stairs.
So I am going to stick with the pool and ibuprofen this week. Hopefully the inflammation will decrease and I will be able to move passed this without a major detour.
Workouts:
Last Thursday I lifted, but to be honest I don't really remember what I did. Pretty standard I guess.
This morning - Monday.
35 min swim. I could feel the soreness and discomfort in my knee but no significant pain. I swam gingerly today out of fear of hurting my knee more.
10 laps freestyle
10 laps freestyle arms
10 laps freestyle kick
5 laps freestyle
Wednesday, March 18, 2009
Busy Week
I haven't missed any workouts this week - just bit busier than expected. I've tried to cram a lot into the weekends recently and we are really beginning to get ready for our Big Move out East, plus we are thinking about buying our first home when we head out there, which makes the whole process a bit more overwhelming. Tonight I hope that I will have time to go look at bikes and then I have a lot of other chores.
Last night I received an unexpected and happy call from an old rowing friend. She was always someone who worked so hard and inspired me to work harder, plus she was a great friend and roommate for one year. It was so wonderful to hear from her and it reminded me of how blessed my life is. I am so thankful for the wonderful people in my life.
Quick workout update.
Tuesday - lifting - 6 out of 10 - it wasn't anything special.
Total Duration: 45 minutes
6 minute warm-up on treadmill with incline maxing at 3 and speed at 3.5
3 x 10 leg press - 160, 160, 170 - I am going to go for solid 170s next time
3 x 10 each leg - single leg calf raises
3 x 10 leg curls - 70
3 x 10 leg extensions - 70
2 x 10 - a new exercise I made up for swimming - it involved wrapping a stretch-band around the highest bar I could find and pull straight down with my arm to simulate a freestyle pull
3 x 10 - seated rows with stretch band
superset
3 x 10 - shoulder trio - 10
3 x 10 - db bicep curls - 10
3 x 10 - hand to knee crunches on stability ball
Wednesday Workout - swimming - 8 out of 10 - just because I did what I set out to do
Total Duration - 35 minutes
(remember all lap counts are approximate because I really, seriously cannot count)
Non-stop Swim
total duration - 23 minutes
total distance - 1/2 mile
20 laps freestyle
10 laps breastroke (notice my back sorta hurt after this - which isn't a good thing)
6 laps freestyle
Then I did some kick for a little over 5 minutes
Rounded it out with 2 x 10 leg swings - front to back and side to side
Last night I received an unexpected and happy call from an old rowing friend. She was always someone who worked so hard and inspired me to work harder, plus she was a great friend and roommate for one year. It was so wonderful to hear from her and it reminded me of how blessed my life is. I am so thankful for the wonderful people in my life.
Quick workout update.
Tuesday - lifting - 6 out of 10 - it wasn't anything special.
Total Duration: 45 minutes
6 minute warm-up on treadmill with incline maxing at 3 and speed at 3.5
3 x 10 leg press - 160, 160, 170 - I am going to go for solid 170s next time
3 x 10 each leg - single leg calf raises
3 x 10 leg curls - 70
3 x 10 leg extensions - 70
2 x 10 - a new exercise I made up for swimming - it involved wrapping a stretch-band around the highest bar I could find and pull straight down with my arm to simulate a freestyle pull
3 x 10 - seated rows with stretch band
superset
3 x 10 - shoulder trio - 10
3 x 10 - db bicep curls - 10
3 x 10 - hand to knee crunches on stability ball
Wednesday Workout - swimming - 8 out of 10 - just because I did what I set out to do
Total Duration - 35 minutes
(remember all lap counts are approximate because I really, seriously cannot count)
Non-stop Swim
total duration - 23 minutes
total distance - 1/2 mile
20 laps freestyle
10 laps breastroke (notice my back sorta hurt after this - which isn't a good thing)
6 laps freestyle
Then I did some kick for a little over 5 minutes
Rounded it out with 2 x 10 leg swings - front to back and side to side
Tuesday, March 10, 2009
Old Pants
For the last week, Hubs has been down in Tennessee training in the warmer weather. He still competitively rows and it is still too cold to get in good training on the water up here, especially because the ice keeps coming back. Anyway, he got home last night and we caught up on how training has been going for both of us, instead of posting to this lovely blog.
Yesterday, I worked-out after work again. I had been out of town over the weekend and didn't come back until the morning - going straight to work. I certainly don't like lifting at night, because it leaves me way too tired for my morning workout the next day. That aside, I did get a good lift in yesterday. Now that I have brought up some of my weights, especially for my legs, I can keep my heart rate up better during my lifting sessions. Overall I give the workout an 8 out of 10 for a couple reasons - first and foremost, I went even though I had no desire to go after work. Also, I pushed pretty hard. Not a higher rating though because I let myself out of core workouts. This seriously is my greatest weakness.
Workout on Monday:
5 min warm-up on treadmill at 3.5 speed and 2.5/3.0 incline
3 x 10 leg press - 160
3 x 10 single leg calf-raises
3 x 10 leg extensions - 70
3 x 10 DB bench press - 15, 15, 20
3 x 10 leg curls - 70
3 x 10 bent-over rows - 15
superset
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 10 crunches on ball; and then 2 x 10 arm to knee on ball
This morning I hit the gym - about 13 hours after my lifting session. I was tired, but not too bad. Once I got moving, I felt better. Overall, I think my heart rate was over 160 for the whole workout and the workout felt good. I give it a 7 out of 10. Eventually, it will need to be for longer periods of time and at higher resistance levels. For now, I was pleased that it almost seemed to be too easy.
Total time 30 minutes.
Pyramid Workout -
3 minutes at level 4, rpm approx. 78/79
2 minutes at level 6, rpm approx 83/84
1 minute at level 8, rpm approx 87/88
2 minutes at level 6, rpm approx 83/84
repeat 2 more times and end with 3 minutes at level 4, rpm approx 78/79 (though it was higher).
3 minutes cool down.
PS - I wore pants today that I haven't been able to wear in a year! That makes me happy.
Yesterday, I worked-out after work again. I had been out of town over the weekend and didn't come back until the morning - going straight to work. I certainly don't like lifting at night, because it leaves me way too tired for my morning workout the next day. That aside, I did get a good lift in yesterday. Now that I have brought up some of my weights, especially for my legs, I can keep my heart rate up better during my lifting sessions. Overall I give the workout an 8 out of 10 for a couple reasons - first and foremost, I went even though I had no desire to go after work. Also, I pushed pretty hard. Not a higher rating though because I let myself out of core workouts. This seriously is my greatest weakness.
Workout on Monday:
5 min warm-up on treadmill at 3.5 speed and 2.5/3.0 incline
3 x 10 leg press - 160
3 x 10 single leg calf-raises
3 x 10 leg extensions - 70
3 x 10 DB bench press - 15, 15, 20
3 x 10 leg curls - 70
3 x 10 bent-over rows - 15
superset
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 10 crunches on ball; and then 2 x 10 arm to knee on ball
This morning I hit the gym - about 13 hours after my lifting session. I was tired, but not too bad. Once I got moving, I felt better. Overall, I think my heart rate was over 160 for the whole workout and the workout felt good. I give it a 7 out of 10. Eventually, it will need to be for longer periods of time and at higher resistance levels. For now, I was pleased that it almost seemed to be too easy.
Total time 30 minutes.
Pyramid Workout -
3 minutes at level 4, rpm approx. 78/79
2 minutes at level 6, rpm approx 83/84
1 minute at level 8, rpm approx 87/88
2 minutes at level 6, rpm approx 83/84
repeat 2 more times and end with 3 minutes at level 4, rpm approx 78/79 (though it was higher).
3 minutes cool down.
PS - I wore pants today that I haven't been able to wear in a year! That makes me happy.
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