track, 2 miles/ 18:46

Eating a big supper and then running, not a good idea. I guess I had to relearn that lesson tonight, as I planned to run 4 miles and felt like crap after one. I had stomach cramps and my right side was making this weird pulling sensation. Herm. Tomorrow morning I will run on fresh legs and try for 4 or 5. Morning running seems to be best for me right now. I ate a lot today and yesterday, that's probably why the run wasn't so good. I do enjoy my new running shorts though.. Went to the mall intending to purchase a pair of outdoor tights, ended up buying shorts, then a t-shirt because I was on my way to the gym and didn't have one with me. AND a sports bra too. Expensive little trip.

Edit: Well, at 12am last night I figured out why I had a bad run. I'm not sure if my blood sugar dropped, or if I had some sort of bug. As I was going to sleep, I started to feel sick and then got the shakes, was vomitting, and didn't get to sleep until 2am or so. Funny how your body can tell you stuff before it happens.

Chest
Pec dec: 3 x 10 @ 50 lbs

Abs
Bicycles: 3 x 20

New addiction: MapMyRun.com

60 minute spin, which involved getting off the bikes half way through class and doing leg work on the bosu. Squats, jumps, squats, jumps... back on the bike.

This morning after the gym, I drove my 10K outdoor route in my car. I think, if there's a nice, relatively warm day in the near future, I will attempt to run it. It's such a good route, relatively flat for the most part but 2 hills which each are about 1K in distance. Once nice downhill piece at 7K which lasts for ~1K. I'm psyched! Yay running!

TGIF

Legs
Butt machine: 3 x 10/leg @ 80 lbs
Leg press: 3 x 10 @ 70 lbs
Calf press: 3 x 10 @ 70 lbs

Shoulders
Front raises on ball: 3 x 10 @ 7.5/5/5 lbs/arm

Triceps
Single arm overhead press: 1 x 10/arm @ 5 lbs

Back
Seated row: 3 x 10 @ 35/35/40 lbs
Lat pulldown: 3 x 10 @ 70 lbs
Hyperextensions: 3 x 12 @ 130 lbs

Abs
Side bends: 3 x 12/side @ 20 lbs
Crunches on ball: 3 x 12

Cardiooo

track | 2 miles | 17:14 | average pace 8:35 min/mile
1 | 8:29
2 | 8:45 | 17:14

20 minutes Cybex, hill intervals, level 8

Dumbell bicep curls: 3 x 10/10/8 @ 15/17.5/20 lbs
Lying tricep extensions: 3 x 10 @ 20 lbs
Overhead tricep extensions: 3 x 10 @ 22.5 lbs
Chest flyes: 3 x 10 @ 20 lbs
Shoulder press: 3 x 10 @ 20/25/25 lbs
Crunches: 3 x 15
Medecine ball twists: 3 x 20 @ 1/1/2 kg

2 mile run, track, 18:30
20 minutes bike, level 12

Eat my dust.

Cardio:

treadmill | 1% incline |6 miles @ 6.2mph (9:49 min/mile) | ~ 60:00

Good run except the treadmill kept wonking out when I'd put it on pause to stretch between miles. Left knee hurt a bit after mile 4, just when my heel would strike the floor. Icing both knees and buying some Glucosamine tomorrow. Left hamstring was tight from yesterdays weights but I ran through it and stretched thoroughly afterwards. Endurance wise, great run, could've done more. I've got my signature caked on so-I-can't-move-my-face-muscles sweat happening. Gross, maybe. But it's the sign of a good, long run. I haven't ran that distance since grade 12, but I felt like doing it today. A combination of stress and procrastination. Probably shouldn't have, since I was spinning on Sat and lifted legs on Sun. So kids, don't try this at home.

I'm taking the next couple of days off to let my knees recover, just in case.

Legs
Deadlifts: 1 x 10 @ 40 lbs
Standing hamstring curls: 3 x 10 @ 25 lbs/leg
Hack squats: 3 x 10 @ 70/50/50 lbs
Leg extensions: 3 x 10 @ 50 lbs
Hip Abductors: 3 x 12 @ 130 lbs

Abs
Stability ball passes: 3 x 6
Slow bicyles: 2 x 20

Cardio
30 minutes walking on the track

60 minute spin (including warm up and cool down, with lunges and squats off the bike)

Chest
Flyes: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs

Shoulders
Upright rows: 3 x 10 @ 30 lbs
Dumbell shoulder press: 3 x 10 @ 25 lbs

track | 3 miles | 27:33 | average pace: 9:11/mile
1.0 | 9:34
2.0 | 8:55 | 18:29
3.0 | 9:04 | 27:33

track | walking | 1 mile | 15:00

10 minutes Cybex, hill intervals, level 8

Abs
Crunches on ball: 3 x 12
Leg lifts with ball between ankles: 3 x 8
Two 30 second planks

20 minutes Cybex, hill intervals, level 7
20 minutes cross trainer, hills, level 12

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Concentration curls: 3 x 10/arm @ 12.5 lbs

Triceps
Dips: 3 x 10 @ 60/80/80 lbs
Double kickbacks: 3 x 10 @ 10/12.5/12.5 lbs
Lying overhead press: 3 x 10 @ 20 lbs

track | 4 miles | 35:48| average pace: 8:58/mile (6.7 mph)
1.0 | 8:42
2.0 | 8:52 | 17:34
3.0 | 9:04 | 26:38
4.0 | 9:10 | 35:48

track | walking | 1.0 km | 10:00

Stretching.

Run felt good, could have easily gone another one or two miles. I keep thinking I am missing something because running all of a sudden seems to easy, but I guess I've just gotten my pace back. A faster than before pace at that! Woohoo!

Goals for this week:

* Run three times for a total of 10 miles (two 3 mile runs and one 4 mile run)
* Lift chest, shoulders, back, biceps, and triceps once each this week
* Do ab work 3 times this week (gym or pilates)
* Spin once this week
* Do the Cybex hills once this week

I am going to start setting goals for weekly mileage starting this week. I will increase the mileage by 10% each week until a total of 20 weekly miles has been reached.

I am going to join the UPEI Running Club as an intermediate member and hope I know someone else there, and not be the only female. Probably won't be the only female. Might snag Erin to come with since she said she'd enter a race with me. The trainer is a BSc Kines grad, and I would greatly appreciate his insight. My grade 12 track coaches advice and training was some of the most valuable I've ever had. By the sounds of it, we would be doing hill work, fartleks, and speed training. Yay!! I'm really excited.

Knees and exam schedule permitting, these are two races I will definitely be running in this spring:

Races
Saturday, April 23, 2005 Dairy Queen/Source for Sports Bunny Hop 10K Run
Saturday, May 7, 2005 Proudes Shoes 5K Run

*knock on wood*

New reason for loving my iPod nano: The stopwatch feature! I can't believe I forgot about it. I've been trying to estimate my mile times by dividing my mileage by my time. This handy little feature times all of my miles for me!

So today, I did:

track | 3 miles | 26:57 | average pace: 8:52/mile (7.0 mph)
1.0 | 8:23
2.0 | 8:33 | 17:56
3.0 | 9:01| 26:57

track | walking | 0.75 miles | 10:00

Back
Lat pulldowns: 3 x 10 @ 60 lbs
Seated rows: 3 x 10 @ 40 lbs

Abs
Torso rotations: 3 x 10/side @ 60/60/70 lbs
Slow bicylcles: 3 x 20

Shoulders
Lateral raises: 3 x 8/10/8 @ 30/20/20 lbs

Lots of stretching :)

Legs
Standing hammie curls: 3 x 10 @ 25lbs/leg
Single leg lunges: 1 x 10 @ 20 lbs/leg
Walking lunges: 2 x 10 @ 20 lbs
Hip Abductors: 3 x 12 @ 150 lbs
Hip Adductors: 3 x 12 @ 150/150/130 lbs
Calf press: 3 x 10 @ 50 lbs

Abs
Side bends: 3 x 12/side @ 20 lbs

Back
Hyperextensions: 3 x 10 @ 130 lbs

Cardio.. Light cardio day today
30 minutes walking around the track (2 miles)
15 minutes stepper, level 8

45 minute spin

*This was way easier than usual.. the normal instructor wasn't teaching the class. But oh well.

Bicep Dumbell curls:3 x 10 @ 15/17.5/17.5

Shoulder press: 3 x 10 @ 25 lbs

Leg extensions: 3 x 10 @ 60 lbs

Abs
Stability pass passes: 2 x 6
Two 30 second planks

Ran 3 miles on the track
10 minutes bike, level 10

30 minutes walking on track
30 minutes swimming at the pool with Chris

Chest Press: 3 x 10 @ 50 lbs (bar)
Back rows: 3 x 10 @ 40lbs

40 minutes Cybex, hill intervals, level 7
20 minutes walking around track

AFC with Janer!

Triceps
Overhead press (dumbell): 3 x 10 @ 20 lbs
Lying overhead press (bar): 3 x 10 @ 25 lbs
Cable push-downs: 3 x 10 @ 20 lbs

Abs
Hanging knee raises: 3 x 15

Legs
Leg extensions: 3 x 10 @ 60 lbs

Cardio
Ran for 40 minutes @ 6.1-6.2mph, 1% incline (~4.25 miles)
Walked 10 minutes (5 minutes warm up, 5 minutes cooldown)

Legs
Step ups(?) on to step: 3 x 10 @ 20/30/30 lbs
Standing hamstring curls: 3 x 10 @ 25lbs/leg

Back
Back crunches on ball: 3 x 10

Abs
Weighted crunches: 3 x 10 @ 20 lbs
Crunches on incline: 3 x 15
Oblique crunches on ball: 3 x 20

Cardio
40 minutes Cybex, hill intervals, level 6
2 mile run in 20 minutes (6.0mph)
5 minute cool down (walking)

50 minute walk around track

Bicep curls: 3 x 10 @ 30 lbs
Lat pull downs: 3 x 10 @ 60 lbs

Abs
Pikes on ball: 3 x 10
3 push ups off ball
Plie squats: 3 x 10
Single leg squats: 3 sets of 10 with my bad leg
Crunches on ball: 1 x 10

Winsor Pilates Ab Sculpting Workout
Winsor Pilates Butt & Thigh Sculpting Workout

Ran 2 miles
5 minutes bike, level 12

3 x 20 bicycles

1 x 3 @ 135lbs hip abductors

2 sets of 10 reps walking lunges (20 lbs)

home to watch TV!