45 minute spin

Such a good workout!! Jill Anne's classes are becoming quite popular and are getting hard to get in to, but I hope to keep going every Saturday.

30 minute spin
30 minutes sculpt

The 30 minutes sculpt part required some improvising on my part seeing as most of the exercises involved lunges & squats (the orthopedic surgeon said these are a no-no). So I did what I could with my good leg, and managed with my other.. we also did abs, and some upper body exercises with the body bar. And push-ups. Great class!

Lovely run on the trail today.

4.36 miles in ~45 minutes

(forgot my Garmin at home)

20 minutes bike, level 10

single leg extensions: 3 x 10 @ 10 lbs (my bad knee moves all over the place when i do these and it doesn't fully extend.. can't wait to get my brace!)
deadlifts: 2 x 12 @ 25 lbs
hip abductors: 2 x 15 @ 90 lbs
dumbell curls: 2 x 12/arm @ 12.5lbs
lat pulldowns: 2 x 12 @ 50 lbs
incline leg lifts: 2 x 12
sit ups with a twist on incline: 2 x 10
dumbell decline chest press: 2 x 12 @ 20 lbs
dumbell overhead shoulder press: 2 x 12 @ 20 lbs

3 miles in under 30 minutes.. at the risk of jinxing myself, I will say things are looking up *knock on wood*.

My knee brace will be in later this week. Although my knee felt more stable during my runs yesterday and today, I hope the brace will provide a little more piece of mind.

My right (good) knee has been twinging on the outside; I suspect this is due to favoring it. I'm making a conscious effort not to.

1 | 9:33
2 | 9:55
3 | 10:05
3.0 miles | 29:35
0.22mi walking CD | 4:00

I plan on doing a spin class Wednesday and Saturday this week. Spinning really helps strengthen the muscles and tendons surrounding my knees.

I really would like to run a fall half marathon.. I'm going to keep an eye out for a 3/day week plan. If anyone reads this and has a suggestion, I'd love to hear it. :)

1 | 10:11
2 | 9:45
3 | 10:52
4 | 11:10
4.0 miles | 42:01
0.23mi walking CD | 3:51

Friday:

3.0 miles 31:30
5 minute walking CD

treadmill:
16 minutes walking (1 mile)

30 minutes bike, level 10 (8.5 miles)

bicycle crunches: 2 x 20
stability ball passes: 3 x 6
dumbell chest flyes on the ball: 2 x 12 @ 20 lbs
dumbell overhead press on the ball: 2 x 12 @ 20 lbs
lat pulldowns: 2 x 12 @ 50 lbs
hyperextenions: 2 x 15 @ 90 lbs
single leg extensions: 3 x 10 @ 10 lbs

30 minutes bike, level 10

stretches
2 x 10 crunches
2 x 6 modified push ups

My knee felt good while on the bike and is feeling better now (after the workout) than it did yesterday and this morning. I will bike again tomorrow and maybe try to run again Friday.

Today:

treadmill; 5% grade
5 minutes walking 4.0mph
25 minutes running 5.8-6.0mph
9 minutes walking 3.5mph

crunches with a twist: 10/side
torsto rotation: 2 x 15/side @ 60 lbs
dumbell flyes on ball: 2 x 10 @ 20 lbs
dumbell curls: 2 x 10 @ 17.5/12.5 lbs
tricep pushdowns: 2 x 12/10 @ 20/40 lbs
single leg extensions: 3 x 10 @ 10 lbs
single leg hamstring curls: 1 x 10 @ 10 lbs
lat raises: 2 x 10 @ 10 lbs

Friday:

treadmill..
5 minutes walking (4.0mph)
25 minutes running (5.8-6.2mph)
9 minutes walking (3.5mph)

Crunches with a twist: 10
One arm dumbell rows: 1 x 10/arm @ 12.5lbs
Dumbell chest press on ball: 3 x 10 @ 20 lbs
Lat pulldowns: 2 x 12 @ 40 lbs
Single leg extensions: 2 x 10 @ lbs
Tricep pushdowns: 2 x 12 @ 20 lbs

15 minutes bike, level 10
10 minutes running 5.7-6.0mph, treadmill
5 minutes walking, treadmill

Leg lifts with 5 lb medecine ball: 2 x 8
Stability ball crunches: 3 x 10/10/12
Oblique sit ups on decline: 1 x 20
Single leg extensions: 2 x 10 @ 10 lbs
Bicep curls: 2 x 15/10 @ 15/17.5 lbs
Dumbell chest press: 2 x 15 @ 20 lbs
Hyperextensions: 2 x 15 @ 90 lbs
Modified push ups: 2 x 10

1 10:29
2 10:17
3 11:32
4 15:31
4.22 miles 51:51

10 minutes bike, level 10
10 minutes walking
10 minutes running

Single leg extensions: 2 x 15 @ 10 lbs
Deadlifts: 2 x 10 @ 20/25lbs
Single leg dead lifts on the balance disc: 2 x 30 seconds
Flyes: 2 x 10 @ 20 lbs
Shoulder press: 2 x 15/10 @ 25 lbs
Lat pulldowns: 3 x 10 @ 40 lbs
Sit ups on bosu: 2 x 10
Bicycles: 2 x 20

Today: 50 minute walk (3.35 miles)

June 5th: 45 minute walk with Sarah

3 miles running/walking untimed (0.25 walking, 2.75 running with stretch stops)

On Tuesday I found out that I have a completely torn ACL and have to get ACL reconstructive surgery on my knee in December. The OS said I can still run in the meantime, but that is proving difficult. I'll keep trying.



(treadmill)

5 minutes walking @ 3.5mph
10 minutes running @ 5.5-5.8mph (stopping every 1-2 minutes to re-adjust my knee)
10 minutes walking @ 4.0mph, level 2 incline

20 minutes bike, level 10

Single leg extensions: 3 x 10 @ 10 lbs/leg
Single leg curls: 3 x 10 @ 10 lbs/leg
Glute press: 3 x 10/leg @ 35 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Hip abductors: 1 x 10 @ 90 lbs