thank you, mother nature

We finally had some nice weather today. Sunny, little wind, about 11 degrees celsius.

It was supposed to be a rest day for me, but my sister wanted to go running and it was so beautiful outside, so I went. We ran negative splits! She was tired because she hadn't ran in a week or so. My legs were tired at first from running 15 miles in the past 4 days. After the first 2 miles, my legs warmed up and I felt great. My sister was still tired, but I lied and told her we were running 11 minute miles so she would keep pushing hard. Kind of mean, I know, but I knew if she fought she could keep up. At 4.25 miles, just yards away from home, my knee popped out on me. I should have known. It seems that whenever my feels feel FINE, that's when it pops. I still ran the next few yards back to my house but could feel my knee swelling. Plopped some frozen peas on it for about 1/2 hour and it's feeling pretty good now. Only mildy tender to the touch, which I can deal with.

Didn't wear my HRM today since it's been finicky.

4.4 miles | 41:45 | 9:28min/mi

Finally, a sunny day! Still windy, but sunny.

I ran with Erin and another lady from the running group, we chatted and it was fun. My legs felt heavy from yesterday's intervals. We did an easy (slow) long run.

My HRM spiked all over the place again today. The average HR seems about right (172bpm), but why is it spiking all of a sudden? Very odd.

1 | 10:49
2 | 9:39
3 | 10:33
4 | 10:24
5 | 10:48
6 | 10:45
6.3 miles | 1:06:20 | 10:31min/mi (5.8mph) | AHR 172bpm

Intervals

I got fed up of this bad weather streak and braved the elements for today's interval workout. Winds 40km/hr, 0 degrees celsius, feels like -6. Yep. Hell of a run. Especially since I was running into the wind for the second half of the intervals.

My Garmin's HRM was spiking all over the place today. I noticed on my last run there was one spike, but today it was all over the place. I realized when I got home that I wasn't wearing the HRM as high as I should have been, so I really hope that is the reason for the malfunction.

1.01 mi WU 9:49
0.5 | 3:54 | 7:48min/mi (7.7mph)
0.25 | 2:43 | 10:53min/mi (5.5mph)
0.5 | 3:56 | 7:52min/mi (7.6mph)
0.25 | 2:51 | 11:24min/mi (5.3mph)
0.5 | 4:36 | 9:13min/mi (6.5mph) - running into wind from here on out
0.25 | 3:04 | 12:20min/mi (4.9mph)
0.5 | 4:25 | 8:52min/mi (6.8mph)
0.25 | 2:56 | 11:46min/mi (5.1mph)
1.0 mi CD 10:41
5.01 miles | 48:59 | 9:47min/mi (6.1mph)

0.32mi walking cooldown | 6:02 (3.2mph)

It has been so crappy out here lately. Windy, rainy, and cold.

I missed a couple of my runs. Resorted to the treadmill last night:

4.0 miles | 40:25

The good news is, exams are over, internship begins Monday, and I won a very nice health research scholarship to work with one of my profs over the summer.

Happy Easter :)

I took yesterday off, enjoyed Easter dinner and ate too much chocolate.

My plan this week is another 20 miles, but instead of 3-3-4-4-6, I think I will try 3-3-4-3-8. I want to get some distance in before the next race. I've never ran 8 miles before, so I'm sure it will be an adventure. I'm getting a little bored of my routes, so having a little bit more distance to work with could be a good thing.

Today was just an easy 3.

Garmin says..


0.5mi walking CD | 8:01 | 3.7mph | Avg HR 144bpm

Miles ran this week: 20.22
Average training pace: 9:44min/mi
Calories: 2500+

Dairy Queen Bunny Hop 10k Race Report

I did it! I ran my first ever 10km race! And I bet my goal time! And I'm on a runner's high! I won a bucket of ice cream!

1 | 9:02
2 | 9:03
3 | 9:18
4 | 9:20
5 | 9:58
6 | 9:42
0.22 | 1:11
6.22 miles | 57:37 | 9:16min/mi (6.4mph) | Avg HR 181bpm

My goal for this race was the time that the MacMillan running calculator had spat out to me. 58:14, or 9:22min/mi.

I ran this race at 91% of my max heart race. Let this be proof that when I want something, I get it.

Mile 1: Flew by. Was surprised when my Garmin's distance alert went by. Was running with a couple of girls from school. Felt good, easy.

Mile 2: Still feeling good, can see the big hill up ahead. Still running with the girls from school, chatting, fun.

Mile 3: The hill. The steep, long, treacherous hill. It must have been at least half a mile. I knew I had to walk for a few seconds. So I did, and the other girls went ahead. Surprisingly, this still ended up being a 9:18 minute mile. We ran a loop through a neighbourhood during this mile, which consisted of another hill. Steeper, but shorter than the first. Thankfully this hill was followed by a downhill and then the water station.

Mile 4: I flew down the hill and then grabbed some water, walked while I drank, and then took off again. A nice downhill here.

Mile 5: Guess what? Another hill. This course carried every variety of hill, the one at mile 5 was the gradual incline type. My legs were burning, this was my slowest mile. I walked for maybe 15 or 20 seconds. I took off my long sleeve race shirt and then felt much better in my t-shirt.

Mile 6: Almost there. In the process of removing my long sleeve shirt, I dropped my headband and a nice man brought it up to me. I ran with him and the guy he was running with for a bit, but then had to slow again (still going up that darn hill). I was so tired at this point. My legs were burning. Looking at my watch and seeing there were about 3 minutes left didn't help. Those felt like the longest 3 minutes in the world. However, I realized I had lost some time with this hill, and decided to pick it up.

Last 0.22 miles: This is where I knew I needed to give it all I had to make my goal time. I picked up my pace to 8:00min/mile and ran for the finish line. People were clapping. I saw the clock. I ran across the line. I felt like I was going to be sick, but I knew I had bet my goal and for that, I was very happy.

Overall place: 157/191

At the finish line there were bananas, water, and easter candy!! I had some after my stomach settled and my heart rate went down. We also all got free sundae tokens since the race was sponsored by DQ. I somehow managed to get blue ink on my nice long sleeve shirt that I got for registering. Hopefully most of it will come out.

My knee felt fine the whole race, and I didn't experience any weird hip pains in my bad leg, like I have been having on my long training runs. Yesterday I hydrated well, took 3 glucosamines, and didn't eat any junk. It paid off, I think!

Here is a graph of the elevation for the race:


Here is what Garmin recorded (I forgot to hit stop a few seconds after crossing the line):


So there we go, a PR because it was my first 10k race. :)

Next race is another 10k in 2 weeks. My goal for that one will be to run a better time than this one.

4 miles "easy"

My legs were tired from yesterday's intervals. I figured 4 easy miles would be 10min/mi but I guess not! My knee was sore, but after a mild crunch it was okay- just needed to be cracked I guess. Never the less, tomorrow is a rest day, and then it's the race.

I ran in shorts today. I love that. The trail isn't even muddy or anything since we had hardly any snow this winter and everything is dried up.

My Garmin has finally recalculated my HR zones according to my performance on the runs it has recorded. They seem more realistic now. I didnt understand how I should be running at a HR under 150. Maybe some day, but usually when I'm walking fast my HR is like 140-145bpm. All in good time.

1 | 10:06 | 10:07min/mi | Avg HR 157bpm
2 | 20:18 | 10:12min/mi | Avg HR 171bpm
3 | 30:48 | 10:29min/mi | Avg HR 175bpm
4 | 41:28 | 10:40min/mi | Avg HR 178bpm
4.0 miles | 41:28 | 10:22min/mi | Avg HR 170bpm
0.53 mi walking cooldown | 8:51 | 3.6mph | Avg HR 147mph

The weather network lies

There's no way it's only 10 degrees celsius right now. My sister and I just got back from doing intervals and we are cooked. I ended up ditching my long sleeve and just wearing my sports bra & tights half way through the workout. Which leads me to this question: What the heck are we going to do when summer comes? May, even? I think it's just the initial shock of nice weather after the winter. Our bodies aren't used to it, let alone running in it.

Beautiful day none the less!

So, I slept through the running club this morning. I was just pooped from exam writing (clinical nutrition went well!) and studying biochemistry. So my sister and I did this workout this afternoon. My knee felt fine. I feel ready for the 10km.




0.15 mi CD walking the dogs | 2:50 | 19:28 min/mi [3.1mph]

Back to studying. Once this biochemistry exam is over, I just have two easier exams. Then internship begins.

I realized today that I do not need to take a summer course that I thought I had too. It was really stressing me out, so I'm happy I don't have to take it. Intership is enough work by itself.

Easy run

Same route as yesterday. Just a bit of a recovery run. My knee was sore, so I'm not sure if I want to run intervals with the running club tomorrow. I'd rather make it to the race.

1 | 9:55 | Avg HR 156
2 | 9:52 | 19:47 | Avg HR 172
3 | 9:58 | 29:46 | Avg HR 177
3.00 miles | 29:46 | 9:55min/mi (6mph) | Avg HR 168bpm

Tempo run

1 | 8:57 | Avg HR 162bpm
2 | 9:16 | 18:14 | Avg HR 178bpm
3 | 8:59 | 27:13 | Avg HR 182bpm
3.1 | 0:49 | 28:03 | Avg HR 188bpm
3.1 miles | 28:03 | 9:02 min/mi (6.6mph) | Avg HR 174bpm

0.47 mile CD (walking.. last half with the dogs) | 8:25 | 17:55 min/mi (haha)


Now, THAT was more like a time trial for me, rather than that 9:16min/mi pish posh from last Thursday. There were even a few hills on this route (see screen shot).




So Saturday is the big race. I say "big" because I've never ran a 10km race before. I suppose I should make some sort of time goal.. my goal is actually to a) get to the race without having my knee crap out this week and b) finish the race without my knee crapping out. I've been taking my glucosamine and chondroitin, hopefully things will pan out. I hear the course is relatively fast, I do know there's one long hill in the first half, but you get to cruise down it coming back. According to MacMillan running calculator and my 5k time from today, I should be able to do the 10km in 58:16 (9:22 min/mi). I'll aim for somewhere around there but since I've never raced this distance, I think I'll aim for 10 min miles until I get to the top of that hill and then "haul ass" as my sister would say, down the hill.

My ideal, super duper, "I would consider myself my own idol", goal for the end of the summer is to run a 25 minute 5km. That means shaving 3 minutes off todays time. Shaving off 1 minute per mile. I think if I keep up the interval stuff and the miles, I can do it. And boy, would that be a feat.

I'm clearly procrastinating. Clinical nutrition, here I come!

Sorry for the babbling to those who read this.... I blame the runner's high.

Intervals

This Forerunner just keeps on impressing me. Maybe I'm easily impressed because it's my first gear gadget, but how cool is it that it timed all of my intervals, beeped when I was to start and end the interval, beeped when I was going too fast or too slow, when my heart rate was too high, etc. I love it.

4 x 0.25 mi interval repeats with 0.25 mi rest between each. First time I've done this this structured, so I wasn't sure what to shoot for, for time.

1 mi WU | 10:00| Avg pace 9:59 min/mi | Avg HR 151bpm
0.25 mi | 2:02 | Avg pace 8:11 min/mi | Avg HR 167bpm
0.25 mi | 2:39 | Avg pace 10:37 min/mi| Avg HR 164bpm
0.25 mi | 2:04 | Avg pace 8:16 min/mi | Avg HR 173bpm
0.25 mi | 2:36 | Avg pace 10:28 min/mi| Avg HR 170bpm
0.25 mi | 2:01 | Avg pace 8:06 min/mi | Avg HR 177bpm
0.25 mi | 2:31 | Avg pace 10:06 min/mi| Avg HR 171bpm
0.25 mi | 2:00 | Avg pace 8:03 min/mi | Avg HR 178bpm
0.25 mi | 2:42 | Avg pace 10:48 min/mi| Avg HR 174bpm
1.1 mi | 10:50| Avg pace 9:50 min/mi | Avg HR 177bpm
4.1 miles | 39:29 | 9:37 min/mi | Avg HR 168bpm
0.27 mi CD | 4:43 | 17:11 min/mi (3.5mph)

Now it's time to hit the books for the exam crunch.

This week I ran 21.95 miles.

Well since we now have class on Saturday, thanks to the aftermath of the faculty strike, I had to do my long run today instead of tomorrow.

It was lightly rainng and gross for the first 5 miles, but then the sun came out!

1 degree celsius, winds 20km/hr

I tried to keep my heart rate under 170bpm for most of the run, hence the slow times. It did make the run feel very easy though.

1 | 10:34 | Avg HR 152bpm
2 | 21:00 | Avg HR 168bpm
3 | 31:31 | Avg HR 169bpm
4 | 42:02 | Avg HR 174bpm
5 | 52:20 | Avg HR 174bpm
6 | 1:02:49 | Avg HR 178bmpm
6.35 miles | 1:06:00 | 10:23min/mi (5.8mph) |Avg HR 170bpm

Tomorrow I want to try out a customized interval workout on the Garmin.

Time trial

2 degrees celsius, feels like -2, winds 17 km/hr

1 | 8:38 Avg HR 179bpm
2 | 18:13 Avg HR 184bpm
3 | 27:45 Avg HR 184bpm
3.41 miles | 31:45 | 9:18 min/mi | Avg HR 182bpm

Pretty slow for a time trial, my legs were pretty tired.. probably from running the past two days in a row. Good run though!

1 degree celsius, sunny, winds 9km/hr

1 | 9:17 Avg HR 159bpm
2 | 9:15 | 18:32 Avg HR 171bpm
3 | 9:50 | 28:32 Avg HR 177bpm
4 | 9:51 | 38:15 Avg HR 179bpm
4.1 miles | 39:09 | 9:33 min/mi | Avg HR 172bpm

0.25 mi CD (~5 mins)

Today is usually a rest day for me, but since I took a couple of extra rest days after hurting my knee last week, and since today was so beautiful outside, I ran today. :)

track | 4 miles | 35:26 | 8:52 min/mile
15 minutes CD walking on track

Forgot how hot the track is, won't be doing that again for a while. The outdoor running has made me faster though!

XTing day

Dumbell shoulder press on ball: 3 x 10 @ 30 lbs
Dumbell upright rows: 3 x 10 @ 30/30/35 lbs
Dumbell rear lat raises: 3 x 10 @ 20 lbs
Dumbell curls: 3 x 10/arm @ 20/17.5/17.5 lbs
Concentration curls: 3 x 10/arm @ 10 lbs
Standing skull crushers: 3 x 10 @ 20 lbs
Tricep dips off bench: 3 x 10
Weighted incline crunches: 3 x 25/10/15 @ 10/25/25 lbs
Slow bicycles: 3 x 20

30 minutes Cybex Arc Trainer (finally found the real name for the "hopper"!), hill intervals, level 7

Garmin arrived!

Okay, I tried out the new toy this morning and it seems great so far!

It's going to take me a little while to get all the kinks figured out, but I have managed to get the data from my morning run. My knee did hurt a bit, but not enough to stop. Jon drove by as I was running. I dressed too warmly. I was dehyrated. So, it wasn't that great of a run, but I needed to try the new gadget.

1 | 8:58 | Avg HR 152bpm
2 | 9:29 | 18:27 | Avg HR 179bpm
3 | 10:25 | 28:53 | Avg HR 178bpm
4 | 9:14 | 38:07 | Avg HR 182bpm
4 miles | 38:07 | 9:32min/mi [6.3mph] | Avg HR: 173bpm
0.22 mile CD | 3:34 | 16:12 min/mi

Here is a screen shot of my run today.

Hill repeats today with the running club. They were great until I was jogging downhill after the last repeat. My knee crunched. I'm not in pain, but it caught me off gaurd. It hasn't done that since last July. I am positive it was due to the pivoting motion of my leg going down hill and pushing off for the next step. I'm going to put some heat on it and take easy the rest of the day. No 10km race this weekend and no leg weights this week, just in case. I think I'm fine though, despite this annoying mechanical problem, it's not near as dibilitating as it used to be. My two knees are the same size, which is a positive sign. Now it seems that it happens, and I am fine later that day/the next day. *fingers crossed*

so.

1.3 mile warm up
6 x 100m hill repeats (run up, jog down)
1.3 mile walk back to the school (CD)
Total: ~ 3.25 miles

Did some weights back at the school.

Bench press (in the Smith): 3 x 10 @ 40 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 70/70/50 lbs
Seated rows: 3 x 10 @ 40/30/30 lbs
Hyperextensions on ball: 3 x 10
V tucks: 3 x 20
Medecine ball twists: 3 x 40
3 x 30 second planks

outside | 4.25 miles | 40:22 | 9:30 min/mi (6.3mph)

3 degrees, feels like -2, winds 24 km/hr with gusts 37km/hr

I will consider this a tempo run since I was running with my sister whose pace is a bet faster than mine (at times..). It was windy, and there were 2-3 long hills on this route. One was grotesque. I never noticed how hilly it was around here until I started running again!

Sister and I are both unhappy that we were so slow. I felt good on the hills, I kept my pace .. sped up even.

I hope the Garmin will help me work on speed, I'm sure it will. I can't wait to try the interval work outs and design some of my own. C'mooonnn Garmin, hurry up and get here!

Upright rows: 3 x 10 @ 30 lbs
Shoulder press on ball: 3 x 10/10/8 @ 15 lbs
Rear lat raises: 3 x 10 @ 20 lbs

Dumbell curls: 3 x 10 @ 20/17.5/17.5 (some GUY stole the 20's :p)
Concentration curls: 3 x 10/arm @ 12.5 lbs

Skull crushers: 3 x 10 @ 30/30/20 lbs
Tricep dips off a bench: 3 x 12

Twisted incline situps: 2 x 10
Leg lifts off decline: 1 x 10
Lever crunch: 3 x 10 @ 70 lbs

30 minutes Cybex, hill intervals, level 7

Can't wait for the Garmin to get here!!

Hip is still a little sore from yesterday's run, knee is fine and foot is 95%.

New techie toy

After a day of deliberation and research, I decided to make a purchase today.

I bought a Garmin Forerunner 301.

I have wanted a GPS speed & distance system for years. I remember oggling at the Timex GPS system when it first came out but know I'd never afford it. I guess I wasn't thinking about the fact that technology decreases in price as soon as a new and improved model is released. Which is what happened here.

The GF301, which tracks speed, distance, heart rate, and elevation was replaced by the GF305 earlier this month. Much to my advantage! Unwilling to fork over $430 CAD for the 305, the 301 seemed like a steal for $230 CAD.

Mind you, it's not perfect. The Polar S625X surpasses the 301's HRM capabilities- but not enough for me to consider spending an additonal $100 on the Polar.

There has been debate over which is more accurate- GPS technology or Foot Pod inertial technology. I can't see myself being comfortable with wearing the foot pod, so again, GPS won out here.

I may be spending a lot more time running once I get this gadget. It's a runner's dream. I think it also appeals to us scientific runners- the analytical type. I am super excited to be able to monitor all this stuff, excited beyond words. Like, I can figure out from my time and heart rate which type of fuel source I am burning. I can design interval runs customized to my own heart rate. There are even sample work outs that come with the computer software!

Did I mention it comes with computer software? Yep, well you can read the website for a full list of what it comes with.

I can't wait to run with it!

outside | 7.25 miles | 1:18:22 | 10:54 min/mi

Weather network said 0 degrees celsius, 4km/hr winds. I think it was warmer, maybe 3 degrees.

So. This morning we meant to run 10km and then ended up messing up the route, taking a detour and adding an extra mile on to the route, so this is my longest run ever! Probably also one of my slowest too, but still far. That's like 800+ calories. Not that I care, but that's a lot. It was a nice run, down along the water and through the city. I ran with Beth and Lindsey.

I also went to the farmer's market and got some chicken curry and rice for lunch. Mmmmmm.

Legs
Standing hamstring curls: 3 x 10 @ 25 lbs/leg
Walking lunges: 3 x 10 @ 20 lbs
Leg extensions: 3 x 10 @ 60 lbs
Calf press: 3 x 12 @ 90 lbs
Adductors: 3 x 10 @ 130/130/150 lbs
Abductors: 3 x 10 @ 130/130/110 lbs
Plie squats: 3 x 10 @ 10 lbs

Abs
Side bends: 3 x 10/side @ 22.5 lbs
Medecine ball toss/sit-ups things with a partner: 3 x 10 @ 3/4/5 kg
Bicycles: 3 x 20

Out of curiosity today, I took my measurements- which I never do, but with all this strike business I've been pretty bored.. so I did. They are the exact same from when I was 16. I'm not sure how this is possible. For one, I have been working out more in the past couple of years than I ever have in my life. No change? Weird. As well, last time I took the measurements I weighed 7-8 pounds less than I do now. Also weird. I'm not complaining, it's not a bad thing to have maintained my size over the past 4 years. In fact, it's a good thing. It's kind of cool that my body is the exact same size as it was 4 years ago. Go consistency!

6 km fartlek with the running club this morning. 1 min fast, 1 min easy, 3 mins fast, 3 mins easy, 5 mins fast, 5 mins easy, 3 mins fast, 3 mins easy, 1 min fast, 1 min easy. Beth and I stopped following the pyramid after the 5 mins easy. We were pooped, there were hills. Good run!

outside | 3.6 miles | ~34 minutes (maybe less) which would be 9:28 min/mi

Winds 15 km/hr, -1 degrees celsius, felt like -6


Note to self: Bring iPod next time do you can time the run.

Aiming for 6-7 mile endurance run on Saturday, knees permitting.

outside | 3 miles | 28:57 | average pace: 9:39 min/mi

With the wind chill it felt like -11 degrees celsius with winds 30 km/hr. COLD.

My time includes a 2 minute stop at a traffic light, which when deducted, gives me an average pace of 8:58 min/mi which seems more accurate since I was going fast so I could get home and out of the cold!

Chest flyes on the ball: 3 x 10 @ 20 lbs
Chest press on the ball: 3 x 10 @ 30 lbs
Lat pulldowns: 3 x 10 @ 70 lbs
Seated rows: 3 x 10 @ 40 lbs
Stability ball passes: 3 x 8/8/6
Crunches on stability ball: 3 x 10 w/ 2kg med ball

20 minutes Cybex, hill intervals

First race of the season!

Woke up early this morning after a night of drinks and dancing (oops..) to go to my first race since injuring my knee in July 2004.

I got to the UPEI student union builing, met up with Erin, registered and got my bib number put on, and then we chatted with Julie until it was time to go. The sun was shining, it was -6 degrees celsius and only a light wind.

We all lined up, the gun went off, and away we went. It had snowed over night so the sidewalks had a light dusting of snow over them. The first mile felt easy, so I pulled in behind another girl who was keeping the same pace as me. I kept with her for the next mile but she took off at the last half mile or so. I trudged up the final kilometer (uphill) and picked up my pace for the last 200m or so (again, could have done this earlier). I felt wasted as I was going up that last km but immediately after I stopped I felt fine, which leads me to believe I could've pushed harder. But all in all, it was a good run, I finished 39/63 and 16th overall female with a time of 30:19 for 5.4km (3.4 mi)

Here are my results:
Pos. Runner's Name Sex # Age Race Time Pace (Min/Mile) Pace (Min/km)

39 Bria Brown Female 219 20 30:19 9:02 5:36

Dumbell shoulder press: 3 x 10 @ 25 lbs
Upright rows (bar): 3 x 10 @ 30 lbs
Rear lat raises: 3 x 10 @ 20 lbs
Tricep dips: 3 x 10 @ 50/70/70 lbs
Tricep kickbacks: 3 x 10 @ 20 lbs
Dumbell curls: 3 x 10/10/8 @ 20 lbs
Concentration curls: 3 x 10/arm @ 12.5lbs
Twisted incline situps: 3 x 20

treadmill | 1 % incline | 2.00 miles | 20:04
treadmill | 1% incline | 10 minutes walking

Did intervals on the treadmill.. pretty sporatic. First 0.25 miles at 7.5mph (8:00/mi), then various 1 minute intervals at 7.5mph or 7.0mph (probably 6 or so). Walking and light jog in between.

My weight routines have been pretty disorganized lately. I am going to change things up, I think a 2 day split would be most feasible for me right now. Running outdoors is awesome, but if means I don't go to the gym as often and therefore don't lift weights as often. I am at the University gym Wed & Saturdays for running club so lifting weights after those runs is also an option. I think I will try a 3 day split, and if it doesn't pan out, I can move to a 2 day split.

Day I - Chest & Back
Bench Press
Chest flyes on stability ball
Lat Pulldown
Seated Rows
Hyperextensions
Crunches w/ medecine ball on the stability ball
Stability Ball Passes

Day II - Legs
Leg Extensions
Calf press on a step
Walking Lunges
Standing Hamstring Curls
Plie squats
Hip Adductions & Abductions
Weighted Side Bends
Bicycles

Day III - Shoulders & Arms
Dumbell shoulder press on stability ball
Upright Rows
Rear Lat Raises/Rear Lat Row (forget if the gym has one of these machines)
Tricep Kickbacks
Skull Crushers
Dumbell Curls
Concentration Curls
Twisted Incline Situps
Lever Crunches

As well, since I am in prime procrastination mode right now, the road runners just released their 2006 race schedule, so here is a list of races I hope to run this spring/summer/fall.

March 18th (Saturday) - St. Paddy's Day 5K
April 15th - Dairy Queen Bunny Hop 10K
May 6th - Proude's Shoes 5K
May 20th - Colonel Gray SAAD Run 10K
June 3rd - PEI Parks Trail Run 10K
June 24th - Deltaware Systems 5K
August 5th - Mt Edward Grocery 5 Mile Run
August 18th - Gold Cup 5K Trot
Sept 9th - Banks Financial Group Inc. 5K Charity Fun Run
October 15th - PEI Marathon??? I'm hymming and hawing, we'll see how my knee holds up. It is the day before my birthday and I always wanted to run a marathon before I turned 21........

So that looks like a lot of races, but they're all small so it's okay. :)

Another run with the running club this morning, Erin and I were the trailers and I eventually went on ahead of her.

outside | 3.4 miles | Time = I have no idea, 32 minutes? | 1 degree celsius, FL -4 | winds 20 km/her

We ran the route for Saturday's 5K race. It was pretty good, but my legs took a little while to get warmed up and the roads had a lot of icey patches. There is a hill at the last kilometer, which was fine. I picked up my speed for the last 200m or so, and I think I could do that earlier during the race. We'll see!

outside | 3.1 miles | 31:58 | winds 38km/hr with gusts 58km/hr | 5 degrees celsius, sunny

That was a windy one, but a good one! I took it slow and it was very enjoyable, I had mroe energy this time when I got to the big hill at the end of the route. Slow time overall, but I was treating it as an endurance run, it was windy, and there were hills so overall, I'm pleased. I'm hoping that running all of these hills will make for a satisfying time at Saturday's 5K race.

Total mileage for last week = ~14 miles

That is 4 miles more than the previous week, which is okay, but I really want to stick with only increasing my mileage by 10%/week so I don't hurt my knee. My knees were feeling a little sore yesterday after Saturday's 5 miles but I am confident they will be fine.

This week looks something like this:

Sunday - XT, upper body weights
Monday - 3.1 mi
Tuesday - Off
Wednesday - Running club endurance run (slow 5K, about 40 minutes)
Thursday - XT (aquafit?), leg weights
Friday - 2 mi, upper body weights
Saturday - 5K race

Shoulders
Shoulder press (lever); 3 x 10 @ 25 lbs
Upright rows: 3 x 10/10/8 @ 30/30/40 lbs
Front raises: 3 x 10 @ 7.5/7.5/5 lbs

Chest
Bench flyes: 3 x 10 @ 25 lbs
Bench press: 3 x 10 @ 50 lbs

Abs
Side bends: 3 x 12/side @ 22.5 lbs
Stability ball passes: 3 x 8/8/6
(I did ball crunches and bicycles yesterday but didn't write them in here)

Cardio
25 minutes bike, level 11
20 minutes elliptical, random, level 11

5 mile endurance run today, outside, 50 minutes (3 large hills) | 5 degrees celsius, NW winds 25km/hr with gusts 40km/hr

Great run. We kept the pace slow (I thought we were running slower than we actually were), and I felt very comfortable throughout the whole run, no problems. This was our first running club weekend run, so all of the groups met at the Univeristy gym and then we headed out on our separate routes. Erin, Lindsey, Beth Ellen, Bethany, and I all ran a route that I had mapped out on mapmyrun.com. We were fighting the wind for the first 1/4 of the run but it wasn't too bad.

Now it's fruit & yogurt time. Yum yum.

Lat pulldowns: 3 x 10 @ 70/60/60 lbs
Dumbell curls: 3 x 10 @ 20lbs/arm
Tricep kickbacks: 1 x 10 @ 12.5lbs/arm
Lying overhead tricep press(bar): 2 x 10 @ 20 lbs

Cardio

treadmill | 1% incline | 3.0 miles | 29:04
treadmill,walking | 1% incline | 0.3 miles

Today was our first running club workout, it was really fun! There were 7-8 of us running, and I was challenged, so it was good. We ran 5-6Km (3.1-3.5 mi), that went something like this:

5 minute warm up *stretch*
5 minutes run
3 minutes slow jog
5 minutes run at a slightly faster pace with 3 * 10 second surges
3 minutes slow jog
5 minutes run at a slightly faster pace 2 * 20 second surges (I only did two, rest of the group did 3)
5 minute cooldown

I was pretty fatigued by the end, but that leaves me room for improvement. Adjusting your pace while running in a group is always a challenge because we tend to want to run together. I had a really good time though, and I'm really excited because I know running like this will help me improve my pace and endurance.

We're going to be running as a group again on Saturday, which will be more of an endurance fun run.

Legs
Walking lunges: 3 x 10 @ 20 lbs
Standing hamstring curls: 3 x 10/leg @ 25 lbs
Calf raises: 3 x 12/leg
Leg extensions: 3 x 10 @ 60/50/50 lbs
Tibia press thing: 3 x 10 @ 20 lbs
Plie squats: 3 x 10 @ 10 lbs

20 minutes Cybex hills, level 7
10 minutes treadmill @ 4.0 mph

looks like a good day to run, wide open down a two lane highway, it's about time that some things went my way*

First outdoor run of the season! Today was the perfect day, a great temperature for running. I did a new route and it turned out to be much hillier than I had anticipated, so I was happy with my time considering that factor. About 75% of the run was uphill, with the steepest hill being about 1/2 mile at the end of the run. I felt like I was running up the canyon. I am running a 5K race next Saturday, and the weather looks like it will be above 0 degrees for the rest of the week so I will get another outdoor run in on Wednesday most likely.

Outside (3 degrees Celsius)| 3.13 miles | 29:34 | 9:27 min/mi (6.4 mph).

60 minute spin with leg work on the bosu & squats

Back
Lat pulldowns: 3 x 10 @ 70 lbs
Seated rows: 3 x 10 @ 40/40/35 lbs

Abs
Lever crunch: 3 x 10 @ 70/70/50 lbs
Stability ball passes: 3 x 6
Stability ball side bends: 3 x 10/side

Biceps
Concentration curls: 3 x 10 @ 12.5 lbs

Triceps
Overhead press: 3 x 10 @ 12.5 lbs

Chest
Bench press: 3 x 10 @ 50 lbs

Cardio

treadmill | 1% incline | 4.0 miles | 39:34 | 9:50/mi. (6.1mph)
treadmill cooldown | 1% incline | 5 minutes walking | 2.5 - 3.5mph

Still not feeling 100%, so did a slow run.

1 | 8:38
2 | 12:24 | 21:02 *Forgot to hit "lap", this time accounts for 2 laps into mile 3
3 | 9:17 | 30:19 *time for 7 laps
4 | 9:57 | 40:16
---------------------------
track | 4.0 miles | 41:16 | 10:05/mi. (6.0mph)
treadmill, walking | ?? | 5:00 | 4.0mph

Weights:
Hammer curls: 3 x 10 @ 15 lbs
Tricep overhead extensions: 3 x 10 @ 10 lbs
Planks: 1 x 60 sec, 1 x 30 sec, 1 x 20 sec

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!

Cardioooo

35 minutes Cybex, hill intervals, level 6
30 minutes treadmill (ran 2 miles @ 6.0-6.5mph, walked 10 minutes)

Cardio
3 miles running on track
2 miles walking

1 set of 20 bicycles

35 minutes Cybex, hill intervals, level 6
15 minutes walking around track

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 15 lbs

Calves
Press: 3 x 10/leg @ 20 lbs

Abs
Leg lifts off bench: 3 x 12
Stability ball passes: 3 x 6

Cardio
30 minutes Cybex, hill intervals, level 6

January 24th

1 mile run
1 mile walk
5 x 1/9 mile sprints with 1 lap walk recover
Total: ~40 minutes

10 minutes Cybex machine, Hill interval program level 6- I am in LOVE with this machine.

January 23rd

Legs
Standing hamstring curl: 3 x 10/leg @ 25lbs/leg
45 degree leg press: 3 x 10 @ 90 lbs
Leg extensions: 3 x 10 @ 55 lbs
Calf press: 3 x 12 @ 75 lbs

Cardio
5 minutes cross trainer, level 10
25 minutes walking on track

Keep forgetting to write in here.

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

Abs
Side bends: 3 x 12 @ 20 lbs
Bicycles: 3 x 20
Torso twists: 3 x 10/side @ 60 lbs

Ran 3 miles
Walked 1 mile


Yesterday...
Ran 2 miles
Walked 1 mile

Monday
Ran 2 miles on track
Walked 2 miles on treadmill/track
did some abs stuff on the ball

45 minutes walking on track
15 mintues run on treadmill @ 6.0-6.2mph
5 minutes cooldown @ 3.5mph

Winsor Pilates Ab Sculpting workout
Winsor Pilates Buns & Thigh Sculpting workout

Legs
Walking lunges: 3 x 10/leg @ 20 lbs
Standing hamstring curls: 3 x 10 @ 25 lbs/leg
45 degree squat: 3 x 10 @ 90 lbs
Calf press: 3 x 12 @ 70 lbs
Pilates side series

Biceps
Barbell curls: 3 x 10 @ 30 lbs

Abs
Bicycles: 3 x 20
Jacknifes on ball: 3 x 10
Crunches with 2kg med ball: 1 x 10
Med ball rotations on ball: 3 x 10

Cardio: 30 minute walk on track. Very relaxing. The gym was very busy today.

Back
Lat pulldowns: 3 x 10/8/10 @ 70/70/60 lbs
Seated rows: 3 x 10 @ 30/35/40 lbs
Hyperextensions: 3 x 10 @ 110 lbs

Cardio
10 minutes walking @ 3.8 mph
10 minutes running @ 6.0 mph
5 minutes running @ 5.0 mph
5 minutes walking @ 3.8 mph
10 minutes running @ 5.5 mph
5 minutes walking @ 3.8mph
10 minutes walking on track (cool down. gym was hot.)

Chest
Flyes on ball: 3 x 10 @ 20 lbs
Chest press on ball: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs (bar)
Dumbell chest press: 1 x 10 @ 30 lbs

Abs
Crunches on ball: 3 x 15
Stability ball passes: 3 x 5
Leg lifts off bench: 3 x 10

Cardio
10 minutes bike, level 10
10 minutes Cybex, 60% incline, level 30 resistence
Treadmill: 5 minutes walking @ 3.8mph, 10 minutes running @ 6.0 mph, 5 minutes walking @ 3.8mph, 10 minutes running @ 6.0-6.5mph, 5 minutes walking @ 3.8mph

20 minutes Cybex, 60% incline, level 30 resistence for 10 mins, then level 20
10 minutes running on treadmill @ 6.0-6.3mph

Today:

Legs
Walking lunges: 3 x 10/leg @ 20 lbs
Hack squats: 3 x 10 @ 70 lbs
Leg extensions: 3 x 10 @ 50 lbs
Calf press: 3 x 15 @ 50 lbs
Standing hamstring curl: 3 x 10 @ 20 lbs/leg
Adductors: 3 x 10 @ 130/130/150 lbs
Abductors: 3 x 10 @ 130 lbs
Butt machine: 3 x 10/leg @ 60 lbs

40 minute walk on track

Monday, January 2nd, 2006

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5/17.5/20 lbs
Concentration curls: 3 x 10 @ 15 lbs

Abs
Crunches on ball against the wall: 3 x 15
Stability ball passes: 3 x 15

Cardio
3 mile run
4 mile walk (total: 1.5 hrs)

December 31st, 2005

Chest
Bench press: 3 x 10 @ 50 lbs (bar)
Dumbell press: 3 x 10 @ 30 lbs
Flyes: 3 x 10 @ 20 lbs

Back
Lat pulldowns: 3 x 10 @ 70 lbs
Lat rows: 3 x 10 @ 15 lbs
Hyperextensions: 3 x 10 @ 100 lbs

Abs
Leg lifts: 3 x 10
Crunches: 3 x 15

Cardio
15 minutes bike, level 10
30 minutes walking on track (2 miles)

Friday, December 30th, 2005
Shoulders
Upright rows: 3 x 10 @ 40/30/30 lbs
Dumbell shoulder press: 3 x 10 @ 25 lbs
Front raises: 3 x 10 @ 10/15/15 lbs

Triceps
Overhead press: 3 x 10 @ 20 lbs
Dips (lever): 3 x 10/8/10 @ 90/90/70 lbs

Abs
Bicycles: 3 x 20
Lower ab ball: 3 x 10
Crunches (side, front, side) w/ 2kg med ball: 20?
Core stabilizing: 5?
Torso twists: 3 x 10/side @ 60 lbs

Cardio
3 miles walking, 1 mile running on track
15 minutes cross trainer, level 8

Wednesday, December 28th, 2005

Legs
Walking lunges: 3 x 10 @ 10 lbs
Leg press: 3 x 10 @ 100 lbs
Leg extension: 3 x 10 @ 50 lbs
Calf press: 3 x 10 @ 50 lbs
Abductor: 3 x 10 @ 100/120/120 lbs
Adductors: 3 x 10 @ 110 lbs

Cardio
40 minutes walking on track
10 minutes bike, level 10

Tuesday, December 27th, 2005

Biceps
Dumbell curl: 3 x 10 @ 17.5/17.5/20 lbs
Barbell curl: 3 x 10/6/6 @ 30/40/40 lbs
Concentration curls: 3 x 10 @ 15/12.5/10 lbs

Abs
Weighted crunch (lever): 3 x 10 @ 55 lbs
Weighted ball crunch: 3 x 10 @ 20 lbs

Cardio
10 minutes bike, level 10
40 minutes treadmill, @ 3.8mph

Haha. Wellll obviously I haven't updated in a while.

Starting from what I can remember..

Sunday
Biceps & Abs
Ran 3 miles in 30 minutes, walked 2 miles aside from that

Monday
Legs
Walked 50 minutes

Legs
Leg press: 3 x 10 @ 70/90/90 lbs
Single leg standing hamstring curl: 3 x 10/leg @ 10 lbs
Leg extensions: 3 x 10 @ 50/70/70 lbs
Glute kickbacks: 3 x 10/leg @ 50 lbs
Hack squates: 3 x 10 @ 90 lbs
Calf raises: 3 x 10 @ 50 lbs

Abs
Weighted torso twists: 3 x 10 @ 60 lbs
Weighted side bends: 3 x 15/side @ 17.5 lbs

Cardio
20 minutes walking on track
10 minutes walking on treadmill
10 minutes Cybex machine, level 6 incline, 30% resistence

Cardioooo

20 minutes cross trainer, level 5
10 minute brisk walk around track

Chest
Bench press: 3 x 10 @ 50 lbs (bar)
Chest flyes (dumbells): 3 x 10 @ 20/25/25 lbs

Biceps
Barbell curls: 1 x 10 @ 40 lbs

Legs
Walking lunges: 1 x 10/leg @ 20 lbs

Cardio
10 minute warm up walk around track
20 minutes Cybex machine, level 6 incline, 30% resistence for 15 minutes, 25% for 15 minutes
5 minute walk on treadmill
Quick, light 1 mile jog around track (sub 10 minute mile, didn't time)
10 minute cool down walk on track

Biceps
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 12.5 lbs

Shoulders
Shoulder press (lever): 3 x 10/8/8 @ 30/30/25 lbs
Upright rows (bar): 3 x 10 @ 40/30/30 lbs
Front raises: 3 x 10 @ 5/7.5/7.5 lbs

Abs
Stability ball "passes" (arm to legs): 3 x 10
Planks: One 20 second, one 30 second (owie!)

Cardio
35 minutes Cybex machine, level 6 incline, 30-50% resistence

Just cardio today.

50 minutes cybex machine (level 6 incline, alternating 5 minute intervals of 30,40,50 and 60% resistence)
10 minute walk on the treadmill @ 3.7mph

Saturday: 45 minute spin

Triceps
Dips: 3 x 10 @ 50/80/80 lbs
Lying barbell skullcrushers: 3 x 10 @ 20 lbs
French press on stability ball w/ dumbell: 3 x 10 @ 10 lbs

Back
Lat pulldowns: 3 x 10 @ 60/70/70 lbs

Abs
Sit ups on decline w/ 3kg medecine ball: 3 x 15
Torso twists: 3 x 10/side @ 50/50/55 lbs
Crunch (lever): 3 x 10 @ 50 lbs

Legs
Leg extensions (lever): 3 x 10 @ 30 lbs
Hamstring curls (lever): 1 x 10 @ 50 lbs (pulled my knees too much)
Lunges: 3 x 10/leg @ 20 lbs
Leg press (lever): 3 x 10 @ 70 lbs
Calf raises: 3 x 10 @ 50 lbs

Abs
Sit ups on ball: 3 x 10
Slow bicycles: 3 x 20
Medecine ball (2kg) twists: 2 sets of 20
Medecine ball leg lifts (2kg): 2 sets of 6
Torso twists (lever): 3 x 10/side @ 50 lbs

Cardio
Ran 3 miles on the track (Ran one mile, walk 1/2 mile, run 1 mile)
Walked 2.5 miles on the track

Chest
Bench press: 3 x 10 (I was informed that this bar weighs 50 lbs?)
Decline dumbell chest press: 3 x 10 @ 35 lbs
Chest flyes: 3 x 10 @ 20 lbs

Other randomness at new gym:
Glute kickbacks: 1 x 10/leg @ 50 lbs
Barbell bicep curls: 3 x 10 @ 30 lbs

Cardio:
20 minutes cross trainer, level 7

45 minute spin

Tri's
Cable pushdowns: 3 x 10 @ 30 lbs
Lying skull crushers: 3 x 10 @ 25 lbs

Bi's
Bar curls: 3 x 10 @ 35 lbs
Standing curls: 3 x 6/10/10 @ 20/15/15 lbs

Legs
Single leg standing hamstring curl: 3 x 10/10/10 @ 20 lbs/leg + an extra set of 30 lbs with left leg only
Calf raises: 3 x 10 + an extra set on my left leg

Cardio
40 minutes treadmill (30 walking, 10 running, had to let out some stress)

Monday:

40 minutes walking on treadmill

Abs:
Crunches on incline: 3 x 20
Leg lifts off decline: 3 x 12.. super set with scissors: 3 sets of 3 counts up, 3 counts down

45 minute spin this morning.

Chest
Bench press: 3 x 10 @ 40
Bench flyes: 3 x 10 @ 20 lbs
Sitting chest press: 3 x 10 @ 20 lbs

Abs
Leg lifts off medecine ball: 3 x 12
Slow bicycles: 3 x 20
Crunches: 3 x 20

Cardio
20 minutes walking @ 3.7mph

15 minutes warmup spin, very light resistence
45 minute spin
5 minutes walking on treadmill @ 3.7mph

The instructor told me I am improving immensley, and I feel like I am too. My left leg (injured leg) is feeling stonger, I could feel my inner thigh muscles working when I was spinning.

Ahhh the best kind of progress.

Monday, November 7th:

Just cardio.

5 minute stationary bike, level 11
35 minutes walking on treadmill, @ 3.7mph, 1% incline

Shoulders
Upright rows: 3 x 10 @ 35/45/45 lbs
Overhead press (lever): 3 x 10/8/8 @ 50/50/40 lbs
Front raises: 3 x 10 @ 5 lbs

Triceps
Lying skullcrushers: 3 x 10 @ 25 lbs
Triceps dips off bench: 3 x 10

Cardio
60 minutes walking @ 3.7-3.8 mph, 1% incline

45 minute spin

Biceps
Standing dumbell curl: 2 x 10 @ 15 lbs
Barbell curls: 3 x 10 @ 35 lbs
Concentration curls: 3 x 10 @ 10 lbs

Back
Low rows: 3 x 10 @ 50 lbs
Lat pulldowns: 3 x 10 @ 60 lbs

Abs
Hanging knee raises: 3 x 20
Slow bicycles: 3 x 20
Leg lifts off delcine: 3 x 12

Cardio
45 minutes walking on treadmill

Last night:

45 minute spin (10 minute warm up before class)