Terry24 - gym log

[Terry-24]

I'm about six weeks into free weight lifting, aiming for compound exercises that promote balance and themogenesis. Anybody able to spot me on this? I know I'm not doing a brilliant plan, so any suggestions would help.

24 Apr 07

Weight-work: full-body day

back squats 40# 10 x 1; 45# 8 x 1; 50# 8 x 2
"suitcase" deadlift bb 45# 10 x 3
sumo deadlift bb 15# 10 x 3
stiff-leg deadlift bb 45# 10 x 3
back hyperextension pl.10# 10 x 3
lunge, standing db 10#x2 10 x 3

flat bench press 50# 8 x 3
lat pulldown cable 75# 8 x 4
one-arm bent-over row db 30# 10 x 3
bicep curls, alt. db 15#x2 4 x 3

Abs Swiss ball curl-ups pl.10# 60
Abs, floor crunches 30 x 2
Obls, heel touch 25 x 2
push-ups 10 x 5
total wt time: 1:10

cardio
warm-up: 10min ~ 3.5mph, 0.58 mi
jog: 30min "light" intervals (5.2mph to 7.2mph) for 2.80mi HR: 160 (avg); 180 (max)
cool-down: 10 min ~3.2mph, 0.52 mi
total cardio time: 0:50

25 April 07

Cardio only day

warm-up walk: 0.58mi for 10min ~ 3.5mph
jog, w/few intervals: 4.46mi for 50min ~ 5.4-7.0mph; HR 159 (avg); 175 (max)
cool-down walk: 0.54mi for 10min ~ 3.2mph
total cardio time: 1:10

[Terry-24]

26 April 07

Body for Life guidelines, with modified pyramid sets

abs: Swiss ball crunches 120

stiff-leg deadlifts bb 45# 12x1; 10x1; 8x1; 6x1; 12x1; 12x1
leg press (sled) 160# 12x1; 170# 10x1; 180# 8x1; 190# 6x1; 165# 12x1; 170# 12x1
calf raise (smith) 30# 12x1; 40# 10x1; #45 8x1; 50# 6x1; 50# 12x2
back squat 50# 8x1; 55# 8x1; 60# 8x1; 65# 6x1; 70# 8x2

flat bench fly 10#x2 12x1; 10x1; 8x1; 6x1
bicep curls 10#x2 12x1; 10x1; 8x1; 6x1
overhead press 20# 12x1; 10x1; 8x1; 6x1; 25# 12x2

lunges db 10#x2 12x1; 10x1; 8x1; 6x1; 12x2

abs: bench jack-knives 10x3
bench bicycle kicks 10x2

cardio
treadmill walking 2.87mi for 50min at 3.5mph

[Terry-24]

27 April 07

abs: Swiss ball crunches 140
Step-Ups db 10#x2 25 x 2; 15#x2 20 x 2

Bench press (Smith) 60# 8x1; 65# 8x2
Lat pulldown 75# 8x1; 80# 8x2; 70# 8x1
Upright row 67.5# 8x2; 75# 8x2

Back hyperextension pl.10# 10x3

rows db 10# 8x2; 8# 8x2
shoulder press db 10# 8x2; 8# 8x2

hamstring crunches (V-legs) 30x2
pushups 10x5

cardio
warm-up: 0.58mi for 10min ~ 3.5mph
jog: 4.33mi for 50min ~ intervals 4.0mph - 6.0mph
HR: 164 (avg); 179 (max)
cool-down: 0.49mi for 10min ~ 3.0mph

[Terry-24]

29 Apr 07

Abs: Swiss ball crunches 140
back squats: 50# warm-up 8x1; 60# 8x1; 70# 8x3; 75# 8x1; 50# 8x3
deadlifts - suitcase: db 25#x2 10x5
deadlifts - stiff-leg: bb 45# 10x5
sumo side-steps: db 12#x2 16x3

bench press (Smith) 60# 8x3
bench press 10# 10x2; 20# 8x3
lat pulldown 75# 8x3
one-arm row 30# 10x3
shoulder overhead press 10#x2 8x5
overhead pull #30 8x3
flat bench fly 15#x2 10x3
obl twist 25x2
triceps pushdown 30# 8x1; 35# 8x2
v-leg hamstring lifts 30x2
push-ups 10x5
total time: 1:50

cardio:
elliptical machine
2.04mi over 35:00min ~3.8mph
HR: 161 (Avg); 174 (Max)

[Terry-24]

1 May 2007 BFL (modified): Lower Body Workout

bb squats, sumo (45#bar) 50# 12x1; 55# 10x1; 60# 8x1; 65# 8x1; 20# 12x2
bb stiff-leg deadlift 45# 12x1; 55# 10x1; 65# 8x1; 65# 6x1; 45# 12x2
(Smith) calf-raise 40# 12x1; 50# 10x1; 60# 8x1; 70# 8x1; 60# 12x2
overhead squat, broomstick 12x1; 10x1; 8x1; 12x1

abs: Swiss ball crunches 60x1
abs: crunches 100x1
obls: heel touch 25x2

Cardio
warm up walk: 0.58mi for 10:00 ~ 3.5mph
HIIT jog: 2.67mi for 30:00 ~ 7.1mph (avg)HR: 171 (avg); 188 (max); +2min=140
cool down walk: 1.11mi for 20:00 ~3.4 (avg)

[Terry-24]

2 May 2007 Cardio only day

am work-out
Elliptical Machine, hill profile
2.70mi over 45:00min ~ 3.6mph (avg) HR: 149 (Avg); 164 (Max); +2min=127
cooldown: 0.25mi over 4:00min ~ 2.5mph

abs: Swiss ball crunches 60 (20x3)

pm work-out
Y Spin cardio-class 60:00minHR: 140 (Avg); 172 (Max)

[Terry-24]

3 May 07: Upper body day (BFL modified)

Abs: Swiss ball crunches 120 (20x3)2
bench press 65# 12;10;8;6; 55#12;9
lat pulldown 75#8x4; 60# 12x2
chest deck (seated fly) 65# 12;9;7; 60# 6; 45# 12; 50# 12
one-arm row db 25# 12;10;8;8
overhead pullover db 30# 12; 25# 10;8;6
db fly db 15#x2 12;10;8;6

lat raise db 8# 12;10;8;6
front raise db 8# 12;10;8;6
bicep curl db 8# 12x3
tricep kickback db 8# 10;12
shoulder press db 8# 12;10;8;6

seated shoulder press 30# 12; 35# 10;8; 40# 6
seated row 60# 12; 65# 10; 67.5# 8; 72.5# 6; 60# 12
total weight-work time: 60min

cardio: treadmill
warm-up walk: 0.58mi over 10:00min ~ 3.5mph
HIIT jog/run: 2.80mi over 30:00min ~5.2-7.0mphHR: 168 (Avg); 179 (Max); +2min=132
cool-down walk: 0.60mi over 10:00min ~ 3.5-3.6mph

[Terry-24]

4 May 07 PT-session am

no workout; Q&A re: P.R.E. vs. 1-rep maximums. Review of form on push-ups, bench press; McArdle Step-Test; Lange skin-caliper test; measurements for 12-week check-up.

Evening Spin class 1 hrHR: 158 (Avg); 179 (Max)

[Terry-24]

5 May 07 Saturday: BFL-modified, lower body work

warm-up: Swiss ball crunches 80 (20x4)

bb squats: 50# 12x1; 60# 10x1; 65# 8x1; 70# 6x1; 50# 12x1
leg press: 160# 12x1

bb stiff-leg deadlifts: 45# 12x1; 55# 10x1; (db)60# 8x1; 65# 6x1; 55# 12x1
db lunges: 10# (12x1)2

standing heel raise (Smith) 50# 12x1; 60# 10x1; 70# 8x1; 80# 6x1; 60# 12x1
leg extensions (Strive) 60# 8x3

abs: decline crunches bwt 12x1; 5#pl 10x1; 10#pl 8x1; 15#pls 6x1; 10#pl 12x1
bench jack-knives: bwt 12x1

total time: 46min

No Cardio

[Terry-24]

6 May 07 Sunday BFL-modified Upper Body workout

warm-up: Swiss Ball ab crunches: 80 (20x4), plus yoga "sun salutation"

bb bench press: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1
push-ups: bwt 12x1

wide-grip lat pulldown: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1
one-arm row: 30# (12x1)2

seated db press: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1
front raise: 10# 12x1

alt db curls: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 8# 12x1
bb curls: bar only (12#?) 12x1

triceps kickbacks: 3# 12x1; 5# 10x1; 8# 8x1; 10# 6x1; 8# 12x1
triceps overhead push-ups: 8# 12x1

[DFA in 49min]

chest flyes: 45# 12x1; 50# 10x1; 57.5 8x1; 60 6x1; 45 12x1
push-ups: bwt 12x1

seated row: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 60# 12x1
pull-ups (Gravitron): counterwt 70# 12x1

total weights work time: 1:11

Cardio: Elliptical (Precor), levels 12-14-16 intervals program
5.40mi over 65minHR: 136 (Avg); 145 (Max)

[Terry-24]

7 May 07 BLF-modified Lower Body workout

warm-up: Swiss ball crunches (60); push-ups (12)

bb squats: bar-only warm-up 12x1; 50# 12x1; 60# 10x1; 65# 8x1; 70# 6x1; 50# 12x1
sled leg press: 165# 12x1

stiff-leg deadlifts: 45# 12x1; 55# 10x1; 60# 8x1; 65# 6x1; 55# 12x1
db lunges: 10# 12x1

(Smith) calf raises: 55# 12x1; 65# 10x1; 75# 8x1; 85# 8x1; 75# 12x1
seated heel raises: bwt 12x1

abs
decline crunches: 10# 12x1; 15# 10x1; 20# 8x1; 25# 6x1; 10 12x1
oblique heel touches: bwt 25x2

DFA 46min

extra abs
raised cross-leg 10
bent-knee 10
bicycle kicks 10
straight-leg drop 10

extra hamstrings
db 12# 12x1

Total weights workout time: 50min

Cardio

warm-up walk: 0.58mi over 10:00 ~ 3.5mph
jog: 4.18mi over 45:00 ~ intervals 5.2-7.2mphHR: 165 (avg); 184 (max); +2min=142
cool-down walk: 0.56 over 10:00 ~ 3.4mph

Question: should I count the weight of the bar when I do bb squats? I haven't, instead I've just counted the plate-weights I've put on the bar.

[Terry-24]

8 May 07 BFL-modified Upper Body workout
warm-up: Swiss ball crunches (60); push-ups (12)
bb bench press: warm-up, bar only 12x1; 10# 12x1; 20# 10x1; 25# 8x1; 30# 6x1; 15# 12x1. // push-ups: bwt 12x1 (hard today!)

seated cable rows: 45# 12x1; 50# 10x1; 60# 8x1; 65# 6x1; 50# 12x1. // diverging lat pulldown (Strive): 70# 12x1

lat raises: 3# 12x1; 5# 10x1; 8# 8x1; 10# 6x1; 5# 12x1. // db shoulder press: 8# 12x1

alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: bar only 12x1

triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // triceps pushdowns: 25# 12x1
Total weight work time: 43 min

Cardio: Elliptical 2.58mi over 40:00minHR: 142 (Avg); 155 (Max); +2min=114

[Terry-24]

9 May 07 Cardio only day

warm-up walk: 0.57mi over 12:00min ~ 3.0mph
wak: 0.59mi over 10:00min ~ 3.5mph
jog: 4.12mi over 45:00min ~ intervals 5.2 - 7.2mph

HR: 156 (Avg); 177 (Max); +2min=127

[Terry-24]

10 May 07 BFL-modified Lower Body workout

warm-up: Swiss ball crunches, 80; push-ups, 12
leg press (sled): 160# 12x1; 170# 10x1; 180# 8x1; 190# 6x1; 170# 12x1; // leg extension (Strive): 55# 12x1

stiff-leg deadlifts: 45# 12x1; 55# 10x1; 60# 8x1; 65# 6x1; 55# 12x1; // db lunges: 12# 12x1

calf-raises (Smith): 60# 12x1; 70# 10x1; 80# 8x1; 90# 6x1; 70# 12x1; // seated heel raise: 25# 12x1

decline crunches: 10# 12x1; 20# 10x1; 30#db 8x1; 35# 6x1; 10# 12x1; // roman chair oblique twist: bwt 12x1 total DFA workout time: 45:00min

Cardio: steady state jog
warm-up: 0.62mi over 10:00min ~ 3.8mph, incline 7.0
jog: 3.11mi over 35:00min ~ 5.4mph, steady stateHR: 153 (Avg); 166 (Max); +2min=119

[Terry-24]

PT session:

warm-up walk: 1.40mi over 34:00min ~ 2.0mph
McArdle step test (results next week)
Smith lunge: 20# 14x1
Smith bench press: 20# 14x1; 40# 14x2
one arm row: 15# 12x2; lateral raise 3# 12x2
leg lifts: bwt 12x3

[Terry-24]

12 May 2007

Skipped the Y today?!! Feeling deprived *and* guilty: I guess I have indeed become a gym rat. Failed an Induction Challenge, so in a funk. Start fresh tomorrow--

[Terry-24]

13 May 2007 BFL (mod.) Lower Body workout

warm-up: Swiss ball crunches, 80; push-ups, 15
bb squats: 50# 12x1; 60# 10x1; 70# 8x1; 80# 6x1; 50# 12x1; // leg press (sled): 180# 12x1
stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 70# 6x1; 55# 12x1; // db lunges: 15# 12x1
calf-raises (Smith): 60# 12x1; 70# 10x1; 80# 8x1; 90# 6x1; 75# 12x1; // seated heel raise: 30# 12x1
abs: floor crunches (all bwt): basic 12x1; knees up 12x1; heels up 12x1; bicycle kicks 12x1; flutterkicks 30; diamonds 8, 4; flutterkicks 50 // oblique heel touches: bwt 12x1
total DFA workout time: 47:00min // extra leg work:
knee up lunges, w/ 10# db: 12x1; 2-riser step w/ 3# for 12 step arm raises (front/lateral/sh.press) 12x2; 2-riser step lunge 12x1.
Cardio:
warm-up walk: 0.58mi over 10:00min ~ 3.5mph, incline 7.0
elliptical: 2.57mi over 35:00min ~ interval hill profile (levels 14-18)HR: 143 (Avg); 163 (Max); +2min=132

[Terry-24]

14 May 07 BFL (mod.) Upper Body workout

warm-up: Swiss ball crunches w/ 8# med.ball 60; push-ups 15
bb bench press: bar only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1. // push-ups: bwt 12x1
seated cable rows: 45# 12x1; 60# 10x1; 75# 8x1; 80# 6x1; 60# 12x1 // wide-grip lat pulldown: 75# 12x1 (final wts=sloppy)
seated db press (on Swiss ball): 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // db lateral raise (on Swiss ball): 8# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: bar only 12x1
triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bench dips: bwt 12x1
DFA time: 40 min

Cardio:
warm-up walk: 0.60mi at 10:00min ~ 35-3.8mph, 5.0 incline
jog: 2.22mi at 25:00min ~ intervals 5.3-6.0mph]HR: 158 (Avg); 166 (Max); +2min=126

[Terry-24]

15 May 07 BLF (mod) Lower Body workout

warm-up: walk: 0.59mi over 10:00min ~ 3.5mph on 8.0 incline // Swiss ball crunches (60); push-ups (15)
bb squats: bar-only warm-up 12x1; 50# 12x1; 60# 10x1; 70# 8x1; 80# 6x1; 50# 12x1 // sled leg press: 180# 12x1
stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 // db lunges: 15# 12x1
(Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 8x1; 80# 12x1 // seated heel raises: 35# 12x1
floor crunches, knee-up, crossed heels-up, bicycle kicks, reverse crunches, bicycle kicks: 12x1 each
Roman chair oblique twists: bwt 12x1 DFA 48min // extra work:
bench step-ups w/ dbs: #10 12x1; #12 10x1; #15 8x1; #20 6x1; #12 12x1 // db squats 12# 12x1
dirty dogs (elbow, hydrant, circles, straight-leg and bent-leg pumps, elbow-smack): 12x1 each
v-legs: 30x1 Total weights workout time: 1:05min

Cardio:
warm-up: Swiss ball ab crunches 80 // walk 0.59mi over 10min ~ 3.5mph
jog: 2.66mi over 30min ~ 5.2-6.0mphHR: 147 (Avg); 168 (Max); +2min=118
*****
17 May 2007 BFL (mod.) Upper Body Workout
warm-up: Swiss ball crunches 60; push-ups 15
bb bench press: bar only 45# 12x1; 65# 10x1; 75# 8x1; 80# 6x1; 65# 12x1. // push-ups: bwt 12x1
seated cable rows: 45# 12x1; 60# 10x1; 75# 8x1; 80# 6x1; 65# 12x1 // wide-grip lat pulldown: 65# 12x1
(Swiss ball) db press: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 10# 12x1. // (Swiss ball) db lateral raise: 8# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x2; 12# 6x2; 10# 12x1. // bb curls: 15# 12x1
triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 10# 12x1. // bench dips: bwt 9; 3
DFA time: 50 min

Cardio:
warm-up: walk 0.58mi over 10min ~ 3.5mph, 5.0 incline
jog: 2.71mi over 30min ~ 5.2-6.0mph intervals HR: 164 (Avg); 178 (Max); +2min=130
cool-down: wak 0.49mi over 10min ~ 3.0mph

[Terry-24]

19 May 2007 BFL (mod) Lower Body Workout

warm-up: Swiss ball crunches (80); push-ups (20)
bb squats: bar-only warm-up 12x1; 50# 12x1; 60# 10x1; 70# 2x1; 60# 8x1; 70# 6x1; 55# 12x1 // sled leg press: 180# 12x2
stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 // db lunges: 15# 12x2
(Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 8x1; 80# 12x1 // seated heel raises: 35# 12x1
abs: floor crunches, knee-up, crossed heels-up 12x1 each; bicycle kicks: 12x2
Roman chair oblique twists: bwt 12x1
DFA 59min // Notes:
Need much cleaner bb squats; too much wobble, press thru heels
increase start-weight on calf raises by 10#
use step platform for db lunges

[Terry-24]

20 May 2007 BFL (mod) Upper Body workout
warm-up: Swiss ball crunches 80; push-ups 20
bb bench press: bar only 45# 12x1; 65# 10x1; 70# 8x1; 75# 6x1; 80# 6x1; 65# 12x1. // push-ups: bwt 12x1 // bb bench press: bar only 45# 12x1
seated cable rows: 45# 12x1; 60# 10x1; 75# 8x1; 80# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x2 // chest flyes 60# 12x1
seated db press (on Swiss ball): 5# 12x1; 8# 10x1; 12# 8x1; 15# 6x1; 10# 12x1. // db alt. lateral raise (on Swiss ball): 8# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: 15# 12x1
triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 10# 12x1. // bench dips: bwt 12x1
extras: one arm bent-over row 10# 12x1; 15# 12x1. // overhead pullover: 20# 12x2
assisted pull-ups (Gravitron): (counterwt 70#) 12x1; (60#) 10x1; (50#) 8x1; (40#) 6x1
DFA time: 1:04 min

Cardio:
elliptical: 0.50mi at 10:00min ~ level 18

[Terry-24]

22 May 2007 BFL (mod) L.B. W/o rt knee: PF painWimpy workout, with lack of confidence over knee pain.
warm-up: Swiss ball crunches (80); push-ups (20)
stiff-leg deadlifts: 35# 12x1; 45# 10x1; 55# 8x1; 65# 6x1; 55# 12x1 // back hyperextensions: 10# 12x1; bwt 8x1
(Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 8x1; 80# 12x1 // seated heel raises: 35# 12x1
bb squats: db warm-up 10# 12x1; bar-only 12x1; 10# 10x1; 20# 8x1; 30# 6x1; 10# 12x1 // db suitcase deadlift: 15# 12x1
abs on bench: floor crunches, knee-up, crossed heels-up, bicycle kicks, jack-knives: 12x1 each // heel touch obliques: bwt 12x1
DFA 52min

Cardio
warm-up walk: 1mi over 10min ~ 2.5mph
bicycle: 7.12mi over 30min HR: 128 (Avg); 136 (Max); +2min=102

[Giant]

Try on olive bar (Whole Foods, some other chain groceries)--there's quite a variety out there, far beyond the sad bloodshot green eyeballs in jars. I quite like Greek olives. The good thing I've found about changing the way I eat is finding new things to like to eat--

Cheers--
Terry-24 (still a newbie, and hope it's okay to post to your journal uninvited--)

Hey Terry. Thanks for the tip on olives...I'll check it out.

Stop by my journal any time. Looks like you had a pretty good workout. I'm trying to figure out what to do myself. I was at the gym today and got freaked by the weights so I just stuck to cardio.

Peace.

[Terry-24]

24 May 2007 Finally back to work-out; taking a whole day off yesterday seems to have thrown me, plus the P.F. pain in my knee Tuesday. That's gone, so need to get back on track.

BFL (mod.) Upper Body Workout
warm-up: Swiss ball crunches 80; push-ups 20
bb bench press: bar only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 80# 6x1; 55# 12x1. // db bench press: 10# 12x1. // chest flyes: 60# 12x1
one-arm row: 25# 12x1 // seated cable rows: 60# 12x1; 67.5# 10x1; 75# 8x1; 80# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1, 60# 12x1
bb military: bar 12x1; 15# 10x1; 10#x2 8x1; 15x2# 6x1; 15# 6x1, bar 6x1 . // db lateral raise: 8# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 15# 6x1; 8# 12x1. // bb curls: E-Z bar only 12x1
triceps cable pushdowns: 20# 12x1; 22.5# 10x1; 25# 8x1; 25# 6x1; 20# 12x1. // bench dips: bwt 12x1
DFA time: 52 min

Cardio:
warm-up walk: 0.60mi at 10min ~ 3.6mph, 5.0 incline
jog: 3.27mi at 35min ~ intervals 5.3-7.0mph]
cool-down walk: 0.62mi at 10min ~ 3.8mph, 5-8 incline
HR: 169 (Avg); 186 (Max); +2min=140

[Terry-24]

25 May 2007 PT appt: 55 min, mostly questions and notes
work on pausing at bottom of squat
swap in BOSU ball ankle work instead of seated calf raise to work major calf muscles and stabilizers
lower wt to work on form for triceps cable pushdowns: start at 12.5#
training for 5k (04-Jul): need to run 3.2mi 4x/wk: goal is under 35min total
Results from 04-May Lange caliper measurements:
(3 trial average): triceps 21.9 ; suprailiac 21.8 ; quadraceps 24.2
b.f.% = 27.7 wt 152.8 ; lbs fat = 42.3 ; lbs lean = 110.5
I'm trying to figure out a rational (i.e., less-wishful) goal weight, so looking at various "healthy weight" ranges for my height:
BMI = 18.5 to 24.9 => 106 to 143 lbs (avg 124.5) ; American Council on Exercise uses b.f.%: Fitness level = 21-24% => avg 22.5%
based on exrx.net target wt/body comp: lose 8 lbs lean mass; at 22.5%b.f => wt.132 ; lbs fat=30 ; lbs lean = 102
It's not realistic to expect I can get to 124.5 wt: it would require b.f.% at 21 and losing 12 lbs lean mass, some of that much-needed muscle. So resetting my goal/stat to 132. Tick, tick, tick

[Terry-24]

27 May 2007
Okay, starting to train (!) for a first 5K on 4th-July: morning runs along lake trail. Need 4 runs per week at 3.2mi.

26-May running -- I can say running now? -- the lake trail (about 4.7mi?) Padre Bay to dam entrance in 53:44 HR: 183 Avg; 195 Max
27-May, lake trail to Cowles Pt only (about 3.5mi?) 40:04, w/ turn at 20:03HR: 166 Avg; 183 Max
27-May Gym: BFL (mod) Total body w/o
warm-up: Swiss ball crunches (80); push-ups (20)
bb squats: bar-only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6; 65# 12x1 // sled leg press: 180# 12
stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 // db lunges: 15# 12x2
(Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 8x1; 70# 12x1 // BOSU ball heel stretches: bwt 12x2
abs: floor crunches, knee-up, crossed heels-up, flutterkicks, diamonds, floor obliques 12x1 each; bicycle kicks: 12x2
Roman chair oblique twists: bwt 12x1
bb bench press: bar only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1. // seated flyes: 60# 12x1
seated cable rows: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1
seated db press (on Swiss ball): 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // db pie row (front and lat raises together): 5# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: EZ-bar plus 5# 12x1
triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bench dips: bwt 12x1
DFA time: 1hr:38min
extra: pull-ups (Gravitron counterwt=60#) 12x1; wide-grip chin-ups (counterwt=90#) 12x1

[Terry-24]

28 May 2007
Taking the day off, after training run and total body workout yesterday. Need to get diet better planned: carbs at 40g, calories up to 1400?

[Allergymom]

Terry...

I am the type of person that I dont eat much before a race. Specially a 3.something mile one. I do drink a protein shake the morning of the race (eas shake) and it gives me the energy along w/o filling me up..of course I do lots of water as well..Running the half I should of done a carb up better. I paid dearly for it..There is a half marathon in Durango, CO close to us that sounds so good..But duh? what am I thinking..I am still healing from the foot/sciatica nerve problem..Its a drug..Its so addicting..

Do get some running in outside and maybe if you are treadmilling get some inclines in..If you know the course thats better if there are any hills etc. Your adreline alone will keep you going. Wear appropiate clothing along with good shoes..You learn from race to race what to expect etc..

Happy Memorial to ya

Cya

[Terry-24]

26-May lake trail (about 4.7mi?) Padre Bay to dam entrance in 53:44 ~ HR: 183 Avg; 195 Max
27-May, lake trail to Cowles Pt only (about 3.5mi?) 40:04, w/ turn at 20:03 ~ HR: 166 Avg; 183 Max
29 May lake trail to Blaze bench (past San Carlos Bay; mi?) 24:09, w/ turn at 12:03HR: 157 Avg; 177 Max

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Allergymom]

Good Morning..

As you've done the longer distances, any advice about runner's toe?

Have never heard of runners toe..Improper shoe fittings? I do wear a gel insert in mine..I have noticed over time that my middle toe on my right foot the nail has gotten thicker..I really think that is the friction of running..Sometime cramping but that could be caused by dehydration.

My feet usually dont give out on me..I so have to watch my back tho..

[Terry-24]

29 May 2007 BFL (mod) LB w/o

warm-up: Swiss ball crunches (40); Swiss ball crunches w/ 6# medicine ball (40) // push-ups (20)
bb squats: bar-only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 60# 12x1 // sled leg press: 180# 12x1
stiff-leg deadlifts: 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 55# 12x1 // db lunges on BOSU ball: 15# 12x2
(Smith) calf raises: 60# 12x1; 70# 10x1; 80# 8x1; 90# 7x1; 80# 12x1 // BOSU ball heel presses: 25# 12x2
abs: floor crunches, knee-up, bicycle kicks, jack-knives on bench: 12x1 each // floor oblique crunches 12x1
hips: dirty dogs bwt 12x4 // DFA 54min
Cardio: warm-up walk: 0.50mi over 10min ~ 3.0mph, 7.0 incline
jog: 1.29mi over 13:00 ~5.4-7.0mph intervalsHR: 162 Avg; 177 Max +2min=123

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Terry-24]

30 May 2007 Y treadmill
warm-up walk: 0.58mi over 10min ~ 3.0 mi/min, 4 incline
jog: 3.2mi over 32:18min ~ 10-11mi/min, 0.5 incline
cool-down walk: 0.52 over 10min ~ 3.0 mi/min, 3 inclineHR: 157 Avg; 178 Max +2min=144

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Allergymom]

Hey there..

Question???

jog: 3.2mi over 32:18min ~ 10-11mi/min, 0.5 incline What is your speed on the mile..I know that I can run an 11 min mile going 5.4 mph...Course every treadmill is different. to get a good 10 min mile in or less..at least 6.0 mph..

U are doing well in the training..The inclines will so help you if your course has hills..I learned the hard way on that..U should be able to breath freely and not huff/puff if you are breathing to hard..u are going to fast..Have learned from ppl and my experience thru this. I have a good friend who runs and she breathes thru her nose and out her mouth..But, for the life of me I can't..its mouth breathing..specially outside running..I am aware of this on the treadmill..

Linda

[Allergymom]

Terry..

Thanks for responding. I was gonna mention about the sprints/run slow intervals..That is great to get her stamina built up. I did more of that when doing the half-marathon. Shoot with the 5K you could run say 3 times a week. Just dont run less then your 3.2 mile race. To be honest..I actually didn't train for the 5K..I just went out and did it..Now for the 10K I did train so to speak..I took the already 3 miles and gradually added more in a certain time period. I found out the hard way that my longest run when training for the half was 10miles..So u can imagine my body starting rebelling after I hit the 11 mile marker. Right now I am doing maybe 4 miles at the most..I am really trying hard to be easy on the foot/back.

One thing I do recommend is to run more outside..Then you will be more prepared for the race then from using a treadmill..

[Allergymom]

Terry..

Naw, I was like that when I did my first race..But let me tell you, once you have done one, you get the BUG!! but you are right..to use this as a "training" tool to get out of your stall reaping the rewards to the end. If its a race to get you motivated, then by all means go for it..I understand..

Have a great Thursday..I actually didn't do exercise today..not sure but dont feel that well..tummy is kind of icky along with sinus/allergies..even was dressed to go, but backed out..dd is officially out of school so decided to stay home today to semi-celebrate..Will get back to it tomorrow..

Cya
Linda

[Terry-24]

31 May 2007 BFL (mod.) UB W/o
warm-up: Swiss ball crunches 80; push-ups 20
bb bench press: bar only 45# 12x1; 55# 10x1; 65# 8x1; 75# 6x1; 70# 12x1 // seated chest flyes: 60# 12x1; 65# 10x1
seated cable rows: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1
seated db press (on Swiss ball): 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 10# 12x1 // db lateral raise (on Swiss ball): 5# 12x1; 8# 12x1
alt db curls: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bb curls: EZ-bar 5# 6x1; 10# 12x1
triceps kickbacks: 5# 12x1; 8# 10x1; 10# 8x1; 12# 6x1; 8# 12x1. // bench dips: bwt 12x1
DFA time: 41 min

extra:
pull-ups (Gravitron) 60# counterwt 12x1
chin-ups ( " " ) 90# counterwt 12x1

cardio:
Elliptical: 1.60mi over 25min ~ level 16HR: 140 Avg; 153 Max +2min=116

[Terry-24]

1 June 2007

PT session, core work (hips and abs) 50min
warm-up walk: 0.58mi over 10min ~ 3.5mph
run: 3.2mi over 32:52HR: 159 Avg; 186 Max +2min=163; +5min=128
hatha yoga class: 75min

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Terry-24]

2 June 2007
26-May, lake trail (about 4.7mi?) Padre Bay to dam entrance in 53:44 ~ HR: 183 Avg; 195 Max
27-May, lake trail to Cowles Pt only (about 3.5mi?) 40:04, w/ turn at 20:03 ~ HR: 166 Avg; 183 Max
29 May, lake trail to Blaze bench (past San Carlos Bay; mi?) 24:09, w/ turn at 12:03 ~ HR: 157 Avg; 177 Max
2-Jun, lake trail Padre Bay to San Carlos Point; mi=3.2?) 32:23, w/ turn at 16:19HR: 166 Avg; 193 Max +2min=163; +5min=120

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Terry-24]

4 June 2007

warm-up: 0.58mi over 10min ~ 3.5mph with 5.0 incline
run: 3.2mi over 32:54min ~ 5.2-7.5 intervals with 1.0 inclineHR: 160 Avg; 185 Max +2min=152; +5min=123

http://tickers.TickerFactory.com/ezt/t/wjqw3Xy/exercise.png
(http://www.TickerFactory.com/exercise/wjqw3Xy/)

[Terry-24]

5 June 2007 BFL (mod) UB w/o

warm-up: Swiss ball crunches 80; push-ups 20
db bench press: 10#x2 12x1; 15#x2 10x1; 20#x2 8x1; 25#x2 6x1; 15#x2 12x1 // seated chest flyes: 60# 12x1; 65# 10x1
seated cable rows: 60# 12x1; 65# 10x1; 67.5# 8x1; 75# 6x1; 65# 12x1 // wide-grip lat pulldown: 75# 12x1
seated db press (on Swiss ball): 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1 // reverse flyes: 30# 12x1; 37.5# 12x1
alt db curls: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1. // bb curls: EZ-bar 20# 12x1
triceps kickbacks: 8# 12x1; 10# 10x1; 12# 8x1; 15# 6x1; 10# 12x1. // bench dips: bwt 12x1

DFA time: 41 min

extra:
pull-ups (Gravitron) 60# counterwt 12x1
dips ( " " ) 80# counterwt 12x1

No cardio

[Terry-24]

6 June 2007

Day off, pretty much by accident (too much work), though it's probably a good time to take a break: upper body workout = sore back and hello, triceps.

[Giant]

Woah. I want to do all this.
When do you think someone who is 345 should start hardcore weight training?

Right now, I do some moderate upper body stuff just to build a bit and form a foundation for my future hotness.

[Terry-24]

7 June 2007
What a mind game this is, and how totally mindless I was today, sleep-walking through "cardio" and lifting.

"cardio" consisted of walking 39min over 2.52mi ~ 3.5mph, then 13min on the elliptical for 0.65mi at level 18, all while watching "The Daily Show" and "Colbert Report." Not exactly focused on target heart rate.
warm-up: Swiss ball crunches 80; push-ups 20

BFL LB workout:
Smith squats: 60# 12; 70# 10; 80# 8; 90# 6; 70# 12 // leg press: 180# 12
bb stiff-leg deadlifts*: 55# 12; 10; 8; 6; 45# 12 // db lunges: 15# 12
Smith calf raises: 60# 12; 70# 10; 80# 8; 90# 6; 70# 12 // BOSU heel press: 25# 12x2
abs: floor crunches: bwt reverse crunch, bicycle, heel touch-up, jack-knives, 12 each // Roman chair obl twist: bwt 12

*I couldn't get the 65# bb down from the top pins of the rack (effectively over my head), and was too stupid to ask any of the guys around me to help me. Stupid.

[Terry-24]

8 June 2007 BFL (mod.) UB wo
warm-up: Swiss ball crunches 80; push-ups 20; bb bench press (bar only) 12
db bench press: 30#12; 40#10; 50#8; 60#6; 40#12 // chest flyes: 65#12
seated cable rows: 60#12; 65#10; 67.5#8 75# 6x1 65#12 // wide-grip lat pulldown: 75#12
lateral raise: 5#12; 8#10; 10#8; 12#6; 8#12 // db reverse flyes: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12. // bb curls: 15#12
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt 12x1
DFA time: 45 min

No cardio, but hatha yoga tonight, I hope. Haven't been able to get in any running since Monday, yikes!

[Terry-24]

9 June 2007

No workout today, just gardening (planting gardenia thunbergia and weeding). Hatha yoga last night (75min).

[Terry-24]

10 June 2007 BFL (mod.) LB wo1352:120.10.78.46

warm-up: Swiss ball crunches (80); push-ups (20)
bb squats: bar-only 45#12; 65#10; 75#8; 85#6; 70#12 // sled leg press: 190#12
stiff-leg deadlifts: 45#12; 55#10; 65#8; 75#6; 55#12 // db lunges: 15# 12
(Smith) calf raises: 70#12; 80#10; 90#8; 100#6; 80#12 // BOSU ball heel press: 25#12x2
abs: floor crunches, knee-up, reverse, bicycle kicks: bwt#12 each; decline crunch: 10#12 // oblique heel touch: bwt#12
DFA: 51min

cardio: walking 1.17mi over 25min ~ 2.0-2.5mph

[gmmd]

Hey - sent you a PM. Next time I'll pop it in here if that okay! Damn - you're an excercising machine!

[Terry-24]

11 June 2007 BFL (mod.) UB wo1260:35.15.82.98
warm-up: Swiss ball crunches 80; push-ups 20
bb bench press: bar only 45#12; 55#10; 65#8; 75#6; 60#12 // chest flyes: 65#12
seated cable rows: 60#12; 65#10; 67.5#8; 75#6 // wide-grip lat pulldown: 75#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // db reverse flye: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 10#12
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt 12x1
DFA time: 43 min

Cardio:
run: 3.49mi over 37min ~ 5.4-7.0mph intervalsHR: 165 Avg; 186 Max +2min=162; +5min=129
time trial: 3.2mi in 32:36

Notes:
triceps kickbacks overstressing shoulders and left is very weak; find another triceps exercise for pyramid.
bump bb bench press weights +5#

[Terry-24]

12 June 2007 BFL (mod) LB w/o1277:23.6.82.109

warm-up: Swiss ball crunches (90); push-ups (25)
bb squats: bar-only 45#12; 65#10; 75#8; 85#6; 95#6 // sled leg press: 190# 12
stiff-leg deadlifts: 45#12; 55#10; 65#8; 75#6; 65#12 // db lunges: 20#12 (step platform with 1-riser)
(Smith) calf raises: 70#12; 80#10; 90#8; 100#6; 110#6 // BOSU heel press: 25#12x2
abs: floor crunches, knee-up, reverse, bicycle kicks: bwt#12 // Roman chair oblique twists: bwt#12
DFA 60min

extra:
Gravitron pull-ups 50#counterwt x12 // Gravitron dips 50#counterwt x12

cardio:
walked thru "The Daily Show": 1.72mi over 35min ~ 3.0mph

[Terry-24]

13 June 20071366:34.11.102.80

cardio only:
warm-up walk: 0.68mi over 13min ~ 3.2mph
run: 2.02mi over 23min ~ 5.2 - 6.0 mph intervals *legs like lead--HR: 154 Avg; 173 Max +2min=132

[Terry-24]

14 June 2007 BFL (mod.) UB wo1208:39.17.84.81
warm-up: Swiss ball crunches 80; push-ups 25
db bench press: 20#12; 25#10; 30#8; 35#6; 25#12 // chest flyes: 65#12
one-arm rows: 25#12; 30#10; 35#8; 40#6 // wide-grip lat pulldown: 75#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // db lateral raise: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 10#4;6; bar-only 12
triceps kickbacks: 8#12; 10#10; 12#8; 15#8; 10#12 // bench dips (metal step 12"): bwt#12
DFA time: 54 min

extra
pull-overs 25#12x2
Gravitron pull-ups counterwt50# 12 // Gravitron dips cwt50#10

cardio
warm-up walk: 0.50mi over 10min ~ 3.0mph
run: 3.2mi over 35:02min ~ 5.2-6.4mph intervals -- ugh: legs still heavy, lumbar region tightHR: 161 Avg; 182 Max +2min=164 +5min=126

[Terry-24]

15 June 20071328:30.12.89.101
PT appt this morning: LB workout, with machines and free weights:

120 abs (8 sets x 15 reps)
bb squats (55#10; 75#10; 95#10)
BOSU heel presses (3 sets 15#14)
cable hamstring stretch (12.5#6)
adductor/abductor (3 sets 40#12)

no cardio

hatha yoga tonight

[Terry-24]

16 June 2007 (Bloomsday)1564:31.12.120.94
ugh: 2069:92.15.147.101
Hatha yoga last night (75min), but no workout today: babying my back and stressed left hamstring.

[Terry-24]

17 June 2007 BFL (mod.) UB wo2230:256.8.106.66
warm-up: Swiss ball crunches 90; push-ups 25
bb bench press: bar only 45#12; 55#10; 65#8; 75#6; 55#12 // chest flyes: 65#12
one-arm rows: 15#12; 20#10; 25#8; 30#6; 20#12 // wide-grip lat pulldown: 75#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // db pie row: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 10#12
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt#12 (12" metal step)
DFA time: 51 min

extra:
Gravitron pull-up: cwt50#12 // Grav.dip: cwt50#10

Cardio:
[list]elliptical: 0.70mi over 13min ~ level 16

[Terry-24]

18 June 20071595:87.13.94.101
Major DOMS from UB wo yesterday: from l. triceps across lats, meeting up with left-over strain in l. hamstring. Jeez---

So very light effort today:
elliptical: 2.2mi over 35min at level 14HR: 139 Avg; 152 Max
walking: 1.13mi over 21min at 3.0-3.2mph

[Terry-24]

19 June 20071448:48.11.107.73
warm-up walk: 0.68mi over 13min ~ 3.0mph
run: 3.49mi over 36:45 ~ 5.2-7.2mph intervalsHR: 161 Avg; 187 Max +2min=160 +5min=126 time trial: 3.2mi in 31:43.5
cool-down walk: 0.55 over 10min ~ 3.2mph

[Terry-24]

20 June 2007 1331:28.8.95.88
warm-up : Swiss Ball crunches 80; push-ups 25
run: 3.49mi over 36:02 ~ 5.6-7.4mph intervals
HR: 159 Avg; 185 Max +2min=158 +5min=126
time trial: 3.2mi in 31:01
cool-down walk: 0.70 over 13min ~ 3.0-3.6mph

[Terry-24]

21 June 2007 -- Summer :cool: BFL (mod) LB w/o938.19.2.56.85

warm-up: Swiss ball crunches (80); push-ups (25)
bb squats: warm-up bar-only 45#7; 50#12; 60#10; 70#8; 80#6; 60#12 // leg press (Strive): 150#12
db lunges: 5#12; 8#10; 10#8; 12#6; 8#12 // back hyperextensions: 10#12
(Smith) calf raises: 75#12; 85#10; 95#8; 105#8; 85#12 // BOSU heel presses: 25#12x2
abs: floor crunches, knee-up, bicycle kicks bwt#12 each
DFA 43min

extra:
step-heel squats bwt#6x2 // step-ups bwt#12 (12" metal step)

[Terry-24]

22 June 2007 BFL (mod.) UB wo1592:37.6.112.105
warm-up: Swiss ball crunches 100; push-ups 25
bb bench press: bar only 45#12; 55#10; 65#8; 75#6; 55#12 // bench press: bar only 45#12
seated cable rows: 45#12; 60#10; 65#8; 67.5#6 60#12 // one-arm row: 20#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // db reverse flye: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 10#12
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt#12 (bench to bench 18")
DFA time: 46 min

biked to Y, 30min

5pm is definitely not the time to be at the Y! Full of lifters, so scrambling for routine. Wish I could bike down everyday, but hate having to pay for trolley to get over the 8, hate that the riverpath dies at the 15.

[Terry-24]

23 June 2007 Saturday, and a late start (3:30pm)2179:173.14.111.121
warm-up : Swiss Ball crunches 100; push-ups 25
run: 3.49mi over 36:47 ~ 5.6-7.4mph intervals/0.5 inclineHR: 167 Avg; 190 Max +2min=162 +5min=134
time trial: 3.2 in 31:45.6
cool-down walk: 0.51 over 10min ~ 3.0-3.2mph

[Terry-24]

24 June 2007 LB w/o2582:318.22.128.63

warm-up: Swiss ball crunches 100; push-ups 25
LF sled leg press: 95#12; 102.5#10; 115#8; 122.58#6; 102.5#12 // bb squats: 55#12
stiff-leg deadlifts: 35#6 // db lunges: 5#12; 8#10; 10#8; 12#6; 8#12 // stiff-leg deadlifts: bar-only#12
(Smith) calf raises: 75#12; 85#10; 95#8; 105#8; 85#12 // BOSU heel press: 25#12x2
abs: floor crunches, bicycle kicks, diamond-backs // oblique floor crunches 12
DFA 52min

cardio:
elliptical: 2.15mi ~ 25min level 14HR: 135 Avg; 151 Max +2min=121

Lower back is still too weak for stiff-leg deadlifts, as I'm not doing a full extension, even with bar-only weight. BOSU ball work on calves = burn today; why?

[Terry-24]

25 June 2007 UB wo1182:39.11.81.74
warm-up: Swiss ball crunches 100; push-ups 25
bb bench press: warm-up: bar only 45#12; 55#12; 65#10; 75#8; 80#6; 65#10 // chest flyes: 60#12
one-arm rows: 15#12; 20#10; 25#8; 30#6; 20#12 // wide-grip lat pulldown: 60#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // military press: bar only 12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 10#12
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt#12
DFA time: 49 min

cardio:
warm up elliptical: 0.76mi over 10min, level 12
warm-up walk: 0.73mi over 13min ~ 3.2-3.6mph
run: 3.49 over 36:15min Not intervals, but increasing speed from 5.2mph to 7.4mph every 2 min, with steady-state at 6.0mph over 10min.
time trial: 3.2 over 31:18.1HR: 160 Avg; 183 Max +2min=158; +5min=124

Notes: bump weights for biceps, better form for triceps kickbacks at higher weights; better form for push-ups in warm-up: head-up.

[Terry-24]

26 June 2007 LB w/o1541:35.12.102.119
warm-up: Swiss ball crunches 20-10-10-10; push-ups 25
sled leg press: 180#12; 190#10; 200#8; 210#6; 190#12 // bb squats: 65#12
stiff-leg deadlifts: bar-only#12; // db step-ups, knee-up (12' metal step): 8#12; 10#10; 12#8; 15#6; 10#12
(Smith) calf raises: 75#12; 85#10; 95#8; 105#8; 95#12 // BOSU heel raises: 25#12x2
DFA 40min no abs, no time

cardio:
warm-up walk: 0.74mi over 13min 3.2>3.6mph incline 5
run: 3.5mi over 39:08min 5.2>5.4>6.0mphHR: 158 Avg; 176 Max +2min=156; +5min=125
time trial: 3.2mi over 34:10.1
cool-down walk: 0.72mi over 13min 3.2>3.6mph incline 6

Notes: Back is still too weak for stiff-leg deadlifts -- how to get this better? Given lower body workout, intentionally didn't push run time: do proper trial tomorrow.

[Terry-24]

27 June 2007 UB wo1468:51.15.104.84
warm-up: floor crunches 60; push-ups 25
bb bench press: bar only 45#12; 50#12; 60#10; 70#8; 80#6; 60#12 // chest flyes: 65#12
seated cable rows: 60#12; 65#10; 67.5#8; 75#6 // one-arm row: 25#12
seated db press (on Swiss ball): 8#12; 10#10; 12#8; 15#6x1; 10#12 // db reverse flye: 8#12
alt db curls: 8#12; 10#10; 12#8; 15#6; 10#12 // bb curls: EZ-bar 20#8; 15#8
triceps kickbacks: 8#12; 10#10; 12#8; 15#6; 10#12 // bench dips: bwt#12 bench-to-bench
DFA time: 62 min : what the heck??

cardio:
warm-up walk: 0.75mi over 13min 3.2>3.6mph
run: 3.49mi over 36:35min
time trial: 3.2mi over 31:35.3HR: 169 Avg; 189 Max +2min=172 +5min=139
cool-down walk: 0.79mi over 13min 3.6>3.8mph

[Terry-24]

28 June 2007 -- Training heck--1502:113.9.77.90

Bummed by time trial yesterday and feeling I'm getting worse not better as race-day approaches. That 31:01 time must have been a total fluke, as I've not gotten close to it since.

Light warm-up for lower-body, with Swiss ball crunches (60), LF leg press (95#12, 102.5#10, 115#8, 122.5#6, 95#12), LF leg curls (45#12, 60#12), LF abductor/adductors (60#12 each).

Strong walk 0.76mi over 13min 3.2>3.6mph, but molasses run: 3.53mi over 40:49 HR: 151 Avg; 172 max +2min=145; +5min=134 time trial: 3.2mi over 35:48.3

Speeds between 5.2 and 5.6 mph, with final kick only 6mph.

Steady uphill walk for cool-down: 0.67 over 13:00 at 3.0 incline: 5 to 8.5

Really hard to get it going today, physically and mentally. I think I was overly ambitious yesterday and disappointed with that run leading to lighter effort today and leaden legs. Ugh! What are the goals here? 5K next Wednesday, so three more training runs. Race goals:
show up (7 am!)
finish
finish under 35min
dream only: finish under 32

Already looking past race to change up my workouts, planning to return to cardio cross-training, alternating days of 50min jogs with 50min elliptical work, while continuing BFL weight-training program through 01-Aug. Schedule up pt appointments, beginning again in August, with b.f.% and fitness assessment.

[Terry-24]

29 June 2007 Training Intensive1293:32.11.97.76

warm-up walk: 0.75mi over 13min at 5.0 incline
run: 3.50mi over 36:04mintime trial: 3.2mi over 31:00.3 HR: 161 Avg; 190 Max; +2min=159; +5min=129
cooldown walk: 0.75mi over 13min at 5.0>8.0 inclines
hills run: 1.07mi over 13min at 5.0mph with 5x 7.0 incline, 1min each intervalsHR: 157 Avg; 172 Max; +2min=158; +5min=122
cooldown walk: 0.46mi over 10min at 3.0mph

Notes: Up to speed through 5.2 (2min), 5.6 (2min) to 6.0mph then intervals of 7.0 and 7.2, with return to 6.2mph. Then 5x 8.0mph HIIT intervals of 1min each (return to 6.2mph), with final kick from 6.2 to 7.2 to 7.5mph.
hatha yoga, 75min

[Terry-24]

30 June 20071363:77.7.93.59
No workout today; Del Mar Fair.

[Terry-24]

1 July 2007 LB w/o1583:76.11.117.61
warm-up: Swiss ball crunches 80; push-ups 25
sled leg press: 180#12; 190#10; 200#8; 210#6; 200#12 // bb squats: 70#12; 45#12
stiff-leg deadlifts: 30#12; 40#10; 50#8; 30#6; 50#12 // (Hammer) seated leg curl: 50#12
(Smith) calf raises: 70#12; 80#10; 90#8; 100#6; 80#12 // BOSU heel press: 25#12x2
abs: decline crunches 10#12x2; Roman chair oblique twists: bwt#12
DFA 50min

cardio:
elliptical: 2.22mi over 31min, level 14HR: 136 Avg; 152 Max +2min=107
run: 3.37mi over 35:06, incline 0.5HR: 163 Avg; 187 Max +2min=151 time trial: 3.2mi over 32:03.7
HIIT: 6min at 5.0>5.4mph; 8min at 6mph steady state; at 14min began intervals of 30-sec sprints at 8mph x1, 8.2 x1, and 8.5 x5, with return to 6mph, 4, 4.5, 6.2; final kick 1min at 7mph.

[ValerieL]

Thanks, Terry!

You have a 5k race coming up soon, too, did I get that right? Wednesday? Good luck, I'll be rooting for you!

I've been reading your gym journal a bit - you do some awesome workouts! I'm impressed, I do weights too, but not as regularly as I should, usually two full body workouts a week, I try for 3 but rarely make it.

Val

[Terry-24]

2 July 2007 UB wo1809:100.14.116.94
Swiss ball crunches: 80 // push-ups: 25
db flyes: 5#12; 10#10; 15#8; 20#8; 15#12 // bb press: 55#12
seated row: 60#12; 65#10; 67.5#8; 75#6; 65#12
Checked out the race route on Coronado to figure out drop-off/pick-up; very flat course.

[Allergymom]

Gooooood Luck...

I know your race is soon there woman..You will do fine..Just go out and have fun. I do them for the joy..not the winning or nuthin..Just to go out and run. Thats my motto. Will be thinking bout ya..Its horrible hot here so hopefully..the race is early and you wont burn up..

Best of luck to ya..Let us know how you did

[Terry-24]

3 July 20072580:233.15.154.91
walk: 0.64mi in 13min at 5.0 incline
run: 3.49mi in 38:53min at 0.5 inclineHR: 157 Avg; 177 Max +2min=149; +5min=119 time trial: 3.2mi in 33:52.6
walk: 0.66mi in 13min at 5.0 incline
walk: 0.56mi in 13min at 0.5 incline

[Terry-24]

4 July 20072941:356.15.155.52
Coronado Independence Day 5k

race time: 29:45.9HR: 178 Avg; 200 Max; +5min=142; +10min=120 Start delayed half an hour (race-day registrations), humid and hazy-warm. Awkward start and crammed first mile, but still a 9.27 first mile time. 5k race was different course from the 15k map posted on the web, so couldn't calculate last half-mile for final kick. So not happy with run (heart rate high, kick-HR ridiculous). Still happy with time, pb.

[Allergymom]

Awwwwww..girl

You should be happy..You set out to run this race and you did it..didn't quit either..So what if your time doesn't satisify ya..You accomplished your goal..Now, you got the race bug? Go out and find another one..been there done that..

Congrats you did it..That is what matters

[Terry-24]

5 July 20071793:129.18.106.88

cardio only
elliptical: 2.50mi over 35min at level 14HR: 137 Avg; 154 Max; +2min=116
walk: 0.64mi over 13min at 3.0mph, 5.0 incline

[Terry-24]

6 July 2007 UB wo1943:137.17.123.80
warm-up: Swiss ball crunches 80; push-ups 25
bb bench press: bar only 45#12; 55#10; 65#8; 75#6; 60#12 // db flyes: 25#12
seated cable rows: 60#12; 65#10; 67.5#8; 75#6 // db one-arm row: 25#12
seated db press (on Swiss ball): 5#12; 10#10; 15#8; 20#6x1; 10#12 // db reverse flye: 5#12
alt db curls: 5#12; 8#10; 10#8
triceps kickbacks: 5#12; 8#10; 10#8
DFA time: 34 min

cardio:
warm-up walk: 0.71mi over 13min ~ 3.4mph, 5.0 incline
run: 3.49mi over 39:20min ~ 5.0-6.4mph intervals, 0.5 inclineHR: 148 Avg; 165 Max; +2min=136; +5min=102 time trial: 3.2mi over 34:17.8
cool-down walk: 0.70mi over 13min ~ 3.4mph, 5.0 incline

[Terry-24]

7 July 2007 No workout, just gardening.2187:166.14.118.117

[Terry-24]

8 July 2007 LB workout + cardio; double half-pryamids for quads, hamstrings, and personal training program for "5K Sport-training" run.1289:114.10.68.61
warm-up: Swiss ball crunches 80; push-ups 25
sled leg press: 180#12; 190#10; 200#8; 210#6; 200#12 // bb squats: bar-only 45#12; 65#10; 75#8; 85#6; 75#12
stiff-leg deadlifts: 40#12; 50#10; 60#8; 70#6; 50#12 // db lunges: 5#12 // (Strive) prone leg curl: 30#12; 35#10; 40#8; 45#4; 35#12
(Smith) calf raises: 70#12; 90#10; 100#8; 110#8; 100#12 // BOSU heel press: 25#12x3
abs: decline crunch, floor crunch, reverse crunch, bicycle kick, jack knife; reverse, bicycle, jack knife bwt#12 each = 96
DFA 58min

cardio:
warm-up walk: 0.64mi over 13min ~3.0mph and 5.0 incline
5K sport-training: 3.39mi over 37:58min at 5.0>6.0mph, varied inclinesHR: 158 Avg; 177 Max; +2min=152; +5min=122 time trial: 3.1mi over 32:53.8

[Terry-24]

9 July 2007 warm-ups and cardio1338:27.7.89.105
Swiss ball abs 85 // push-ups 25
Swiss ball leg lifts 25 // obliques 15x2
warm-up walk: 0.64mi over 13min ~3.2mph, 5.0 incline
jog: 0.88mi over 10:40min ~5.0mph, 0.5 incline
run: 3.5mi over 35:59min ~5.0>7.0mph, 0.5 inclineHR: 160 Avg; 188 Max; +2min=155; +5min=124
time trial: 3.2mi over 30:57.4min
cool-down walk: 0.72mi over 13min ~3.2>3.6mph, 5.0 incline

[Terry-24]

10 July 20071219:74.12.66.84
Starting to change up workout, expanding chest/back work to triplets, and adding time to cardio. Tomorrow is bodyweight-Wednesday, so weights moderate today--
Swiss ball abs 80 // push-ups 25
bb bench press: 50#12; 60#10; 70#8; 80#5; 60#12 // db flyes 10#12; 15#10; 20#8 // seated chest flyes: 65#12
seated row: 60#12; 65#10; 67.5#8; 75#6; 65#12 // one-arm row: 20#12; 25#10; 30#8; 35#6; 25#12 // wide-grip lat pulldown: 75#12
shoulder press: 8#12; 10#10; 15#6; 15#6; 10#12 // delta wing: 8#12
bicep curl: 8#12; 10#10; 12#8; 15#6; 10#12
triceps kickback: 8#12; 10#10; 12#8; 15#6; 10#12 // dips (bench-to-floor): bwt#12
cardio:
warm-up walk: 0.71mi over 13min ~ 3.0-3.6mph, 5.0-7.0 incline
run: 4.43mi over 50min ~ 5.2mph (w/ 5x 7.5mph intervals)HR: 150 Avg; 169 Max; +2min=130; +5min=120
cool-down walk: 0.63mi over 13min ~ 3.0-3.2mph, 5.0 incline

[Terry-24]

11 July 20071153:38.7.72.90
Welcome to Bodyweight-Wednesday: inspired by Alwyn Cosgrove's "Your Body is a Barbell" article (http://www.alwyncosgrove.com/bodyisabarbell.html), I did sets of 12 reps for both lower and upper body work today, trying to "earn the right to lift." Hardest was the inverted row, which I could only manage 3 sets of 6. Took 44min ot work thru 10 major exercises, plus warm-up.
warm-up: Swiss ball abs 80 // push-ups 25
LBBulgarian split squat: 2x12 each leg
hip-thigh extension: 2x12
partial co-contraction lunge: 2x12 each leg
step-ups: 12x2 each leg
single-leg Romanian dead-lift: 12x2 each leg
single-leg squat: 12x2 each leg
UBT-push-ups, alt arms: 12x2
inverted row: 3x6
bench-to-floor triceps dips: 12x2
Abs8-way series, 12 each: floor crunch, knee-up, reverse crunch, heel-up, bicycle kicks, heel touch, crossed-knee, diamond backs
cardio:
warm-up walk: 0.72mi over 13min ~ 3.2-3.6mph, 5.0-6.0 incline
run: 4.67mi over 50min ~ 5.2-5.8mph, 0.5 inclineHR: 152 Avg; 168 Max; +2min=136; +5min=122
cool-down walk: 0.68mi over 13min ~ 3.0mph, 5.0 incline

[Terry-24]

12 July 2007 LB w/o1414:58.7.71.133
warm-up: Swiss ball crunches 80 // push-ups: 25
bb squats: 60#12; 70#10; 80#8; 95#6; 75#12 // (Strive) leg press: 130#12; 150#12 // sled leg press: 190#12; 200#10; 210#8; 220#6; 200#12
stiff-leg deadlifts: 40#12; 50#10; 60#8; 70#6; 50#12 // db lunges: 10#12 // (Strive) prone leg curl: 30#12; 35#10; 40#8; 45#6; 35#12
(Smith) calf raises: 90#12; 100#10; 110#8; 120#8; 100#12
DFA 53min

Cardio:
walk: 0.25mi over 5min ~ 3.0mph, 6.0 incline
elliptical: 2.53mi over 45min ~ level 18HR: 148 Avg; 166 Max; +2min=126

[Terry-24]

13 July 2007 UB workout (rev.)1342:99.29.71.98
Swiss abs: 80 // push-ups 25
bb press: (warm-up 45#12) 75#3x6 // db press 2x20#3x8
one-arm row: 35#3x8 // wide-grip lat pulldown: 75#3x8
military press: 12#12; 30#3x8 // flying delt: 8#3x8

cardio:
walk: 0.33mi over 6min ~ 3.2-3.6mph, 6.0 incline
run: 4.82mi over 50min ~ 5.6-6.0 intervals, 0.5 inclineHR: 158 Avg; 174 Max; +2min=131; +5min=116
walk: 0.63mi over 13min ~ 3.2mph, 0 incline

[Terry-24]

14 July 20071303:98.33.60.115
No workout.

[Terry-24]

15 July 2007 LB wo1672:224.13.68.52
warm-up: Swiss ball crunches 80 // push-ups 25
sled leg press: 180#12; 220#3x6 // bb squats: 50#12; 95#3x6
RDL: 50#12; 70#3x6 // (Strive) prone leg curls: 35#12; 45#3x6
(Hammer) high row: 45#12; 55#3x6 // one-arm row: 30#12; 40#2x6
biceps curls: 10#12; 15#3x5
triceps kickbacks: 10#12; 12#3x8total time: 56min

Cardio:
(Precor)Elliptical: 2.98mi over 35:00min, Level 18, crossramp 10HR: 132 Avg; 151 Max; +2min=106

[Terry-24]

16 July 20071144:78.26.49.113
warm-up: Swiss Ball abs 80 // push-ups 25
Abs set, 8-way: 12 reps each: floor crunches, knees-up, reverse crunches, bicycle kicks, heel-touch obliques, side-knee, heels-up, diamond backs // dirty dogs, 4-series: 12 reps each: v-legs, hydrant lifts, hydrant kicks, straight-leg flex ankle bounce; 30-sec wall squat
cardio:
walk: 0.42mi over 8min ~3.2mph, 6.0 incline
run: 4.99mi over 50min ~5.4>7.2mph, 0.5 inclineHR: 156 Avg; 174 Max; +2min=132; +5min=123
walk: 0.44 over 9min ~ 3.0mph, 5.0 incline

[Terry-24]

17 July 20071335:97.22.55.128
1673:134.24.75.131
warm-up: Swiss Ball abs 80 // push-ups 25
bb squats: 50#12; 100#3x6 // (Strive) leg press: 150#12; 200#3x6
RDLs: 50#12; 70#3x8 // (Strive) prone leg curls: 35#12; 45#3x6
db lunges: 10#12x2 each leg // step-downs, step-ups: bwt#12 each leg

cardio:
walk: 0.26mi over 5min ~3mph, 50 incline
run: 5.05mi over 50min ~5.4>7.0mph, 0.5 inclineHR: 162 Avg; 180 Max; +2min=143; +5min=128
walk: 0.39 over 8min ~ 3.0mph, 5.0 incline

[Terry-24]

18 July 20071316:86.22.63.113 Bodyweight Wednesday
warm-up: Swiss Ball abs 80 // push-ups 25
LB work:Bulgarian split squats: 12x2 each leg
hip-thigh extension: 12x2
partial co-contraction lunge: 12x2 each leg
single leg RDLs: 12x1 each leg (balance not good at all today)
UB work:T push-ups: 12x1 each arm
abs: 12 each: jack knivesreverse crunchesbicycle kicks
total time: 32min
cardio:
walk: 0.39mi over 8min ~ 3.0mph, 5.0 incline
walk: 0.31mi over 6min ~ 3.2mph, 7.0 incline
run: 5.04mi over 50min ~ 5.2>7.2mph, 0 inclineHR: 156 Avg; 178 Max; +2min=132; +5min=124
walk: 0.38mi over 8min ~ 3.0mph, 3.0 incline

[Terry-24]

19 July 20071647:220.10.70.43
Sniff, sniff, sniff -- raging head-cold. No workout.

[Allergymom]

Bummmmer..

Them colds can make ya feel ucky..Best you stay at home and rest. I have been fighting allergies out the wazoo..But, still manage to keep going.

Get well..sending your ((((((((healing vibes)))))))))))))

cya

[Terry-24]

20 July 2007 Head-cold still1347:146.14.66.53
warm-upSwiss ball abs 80 // push-ups 25
UB work
bb press: 45#12
db press: 2x20#12x2
one-arm row: 20#12x2
pullover: 20#12x2
cardio
walk: 2.07mi over 42min, 3.0mph, 6.0 incline

[Terry-24]

21 July 20072162:290.20.88.73

No workout, just gardening: pushed around the concrete lily pads and planted blue star creeper between them.

[Terry-24]

22 July 20071487:169.12.69.56
1637:181.12.77.66
warm-upSwiss ball abs 80 // push-ups 25
LB work: sled leg press: 230#3x8 // bb squats: 105#3x8
RDLs: 70#3x8 // (LF) prone leg curls: 30#12; 40#8; 45#2x8
LF abductors: 50#12; 80#3x8
LF adductors: 70#12; 100#3x8
LF kneeling glute: 50#12 each leg // LF standing glute: 80#8; 100#8x3

[Terry-24]

23 July 2007
warm-up:
Swiss ball crunches 80 // push-ups 25
UBwo:
bb bench press: 50#12; 80#3x6 // db press: 2x25#3x8
one-arm row: 40#3x8 // wide-grip lat pulldown: 80#3x8
military press: 30#3x8 // db flying delt: 2x10#3x8
db biceps curls: 10#3x8
triceps kickbacks: 10#8; 12#2x8
total time: 31 min
cardio:
warm-up walk: 0.41mi over 8min ~ 3.2mph, 6.0 incline
jog: 5.17mi over 50min ~ tempo-run 5.2>7.0 (6.4= tempo/20min)
HR: 167 (Avg); 182 (Max); +2min=133; +5min=119

[Terry-24]

24 July 2007 Very abbreviated LB workout and Xt2364:245.18.100.130
LBwo:
warm-up:
Swiss Ball abs: 80 // push-ups: 25
bb squats: 60#12; 110#3x6
RDLs: 80#3x8
total time: 24min
cardio:
walk: 0.42mi over 8min ~ 3.2mph, 6.0 incline
elliptical: 2.99mi over 50min ~ level 14HR: 133 Avg; 145 Max

[Terry-24]

25 July 2007
Just time for a jog today--
cardio
walk: 0.42mi over 8min ~3.2mph, 6.0 incline
jog : 4.44mi over 47:58 ~5.2>6.0, 0 inclineHR: 143 Avg; 158 Max; +2min=115; +5min=96
walk: 0.30mi over 8min ~2.6mph, 3.0 incline

[Terry-24]

26 July 20071600:103.8.79.113
cardio only
walk: 0.43mi over 8min at 3.2>3.4mph, 6.0 incline
elliptical: 2.95mi over 50min, level 14HR: 136 Avg; 151 Max

[Terry-24]

27 July 20071698:153.5.86.82
lbwo
Swiss ball abs: 80 // push-ups 25 : someday this will increase; form is better
bb squats: warm-up 60#12; 110#3x6
sled leg press: warm-up 180#12; 250#3x8
RDLs: 80#3x8
prone leg curls: warm-up 35#12; 50#3x8
Bulgarian split squat: 12#3x8 each leg
LF abductor: warm-up 60#12; 90#3x8; 60#12
LF adductor: warm-up 70#12; 100#3x8
cardio
walk: 0.27mi over 5min ~3.2>3.6mph, 6.0 incline
jog with intervals: 5.44mi over 58:33min, 5.4>7.0mph, 0.0 inclineHR: 160 Avg; 179 Max; +2min=135; +5min=118
walk: 0.33mi over 8min ~3.0<2.0, 0.0 incline

[Terry-24]

28 July 20071156:34.8.60.117
8am - run at the lake, from gate to the 2¼ mi marker; taking only the ½ mi marker as start, 3½ mi in total for 38:13.4HR: 170 Avg; 186 Max; +2min=159; +5min=143
7:20 - 8:10 pm walk thru the neighborhood

[Terry-24]

29 July 20071380:79.7.73.102
ubwo
Swiss Ball abs, w/ 10# plate: 80 // push-ups: 28
bb press: warm-up 50#12; 80#3x6
seated chest flye: 75#3x6
one-arm row: warm-up 30#12; 40#3x6
wide-grip lat pulldown: 75#1x6; 80#2x6
Hammer high row: warm-up 40#12; 45#3x6
military press: 30#3x6
flying delts: 10#3x6
biceps curls: 10#3x6
triceps bench dips: 1x15
Graviton, 50#offset: pull-ups: 3x6
dips: 2x6
total time: 41min
running speedwork, 3.5mi.................min/hr
½ mi jog at 11:31min/mi………..5:45/147
1 mi run at 9:05min/mi………….14:49/170
½ mi jog 11:31min/mi………..…20:30/156
1 mi run 9:05min/mi………..……29:52/175
½ mi jog 11:31min/mi……..……35:53/162165 Avg; 175 Max; +2=131min; +5min=116
cooldown: 0.27mi over 8min

[Terry-24]

30 July 20071270:77.11.57.112
lbwo
Swiss Ball abs, w/ 10# plate: 80; push-ups (w/ grips) 10
bb squat: warm-up 50#12; 115#3x8
sled leg press: warm-up 180#12; 250#3x8
RDLs: warm-up 60#12; 80#3x8
Strive prone leg curls: warm-up 35#12; 50#3x8
12-inch step-ups w/ knee-up: 2x12# 3x8 each leg; step-overs: 3x8 each leg
LF adductor: warm-up 70#12; 100#3x8
LF abductor: warm-up 60#12; 90#3x8
total time: 51min[/list]
cardio: elliptical xt-aerobics program, level 14
2.23mi over 35min HR: 147 Avg; 170 Max; +2min=122; +5min=110

[Terry-24]

31 July 20071276:123.11.40.102
lbwo
Swiss Ball abs, w/ 10# plate: 80; push-ups 25; (w/ grips) 12
bb press: warm-up 50#12; 80#3x6
chest flye: 75#2x8; 1x6
upright row: 75#3x8
wide-grip lat pulldown: 75#3x8
bb military press: 30#3x8
pie rows: 8#3x8
bench to BOSU ball dips: bwt#3x12
Gravitron, 50#offset
pull-ups: 2x6
dips: 1x6
total time: 48min
cardio: speedwork
3.2mi in 31:52 // 3.48mi over 36:58
½ mi at 11:34 (5.2mph)
1 mi at 9:05 (6.6mph)
½ mi at 11:06 (5.4mph)
½ mi at 8:49 (6.8mph)
½ mi at 10:42 (5.6mph)
0.20mi at 8:34 (7.0mph)
HR: 164 Avg; 175 Max; +2min=132; +5min=115

½ hr evening walk in the neighborhhood

[Terry-24]

1 Aug 2007 1383:127.11.42.121
warm-up
Swiss Ball abs, w/ 10# plate: 80
cardio: easy run
4.48mi over 48:58min
1.25mi at 11:34 (5.2mph)
1.25mi at 11:06 (5.4mph)
1.00mi at 10:49 (5.6mph)
0.25mi at 10:20 (5.8mph)
0.25mi at 10:00 (6.0mph)
0.48mi at intervals 6.0>7.0mph
HR: 141 Avg; 166 Max; +2min=116; +5min=101

[Terry-24]

2 August 20071072:38.7.51.116
lbwo
Swiss ball abs 80
bb squats: warm-up 55#12; 115#3x6
sled leg press: 250#2x6; 1x8
RDLs: warm-up 60#12; 80#3x8
prone leg curls: warm-up 40#12; 50#3x8
LF adductor: warm-up 80#12; 110#3x8
LF abductor: warm-up 60#12; 90#3x8
total time: 34min
cardio: tempo run // 4.47mi over 45:40.3
walk: 0.28mi over 5:37min at 3.1mph, 6.0 incline
½ mi at 11:31 (5.2mph)
3 mi at 9:40 (6.2mph)
½ mi at 11:31 (5.2mph)
wrap: ½ mi intervals 4.5>7.0mphHR: 155 Avg; 168 Max; +2min=116; +5min=109

[Terry-24]

3 August 20071637:56.8.83.159
Note-to-Self: don't weigh in before a workout: it destroys concentration.
ubwo
warm-upSwiss ball abs w/ 10# plate: 80
push-ups: 30
bb press: warm-up 50#12; 80#3x6
push-ups: 12 (couldn't get on chest flye machine: busy day)
seated row: 75#3x8
one-arm row: 40#3x8
db shoulder press: 2x12#3x8
flying delt: 2x12#3x8
biceps curl: 12#3x8
triceps kickbacks: 12#3x8
total time: 34 min
cardio
walk: 0.28mi over 5min, 3.0mph, 6.0 incline
run: 3.68mi over 36:58min, varying 5.2>7.0mph, 1-30sec sprint at 8.0mph -- 3.2mi over 31:56
HR: 151 Avg; 174 Max; +2min=119; +5min=108
cool: 0.33mi over 8min, 3.0<2.5mph, 0.0 incline

[Terry-24]

5 Aug 2007

No workout yesterday, but an abs-intensive this morning and a brief run:
abs
Swiss ball abs with 10# plate: 80
knees-up, ankles-up, reverse, heel-touch, jackknives, bicycle kicks: 2 sets of 12 each

cardio
walk: 0.27mi over 5:32min, 3.0mph, 6.0 incline
run: 3.02mi over 29:38.2min, 5.2>6.0, with 2x 0.25mi at 7mph (8.34min/mi) and 3x 30sec sprints at 8mph (7:30min/mi) HR: 146 Avg; 171 Max; +2min=114; +5min=101

[Terry-24]

6 August 2007993:69.3.37.90
Hoping to be back on track this week, with lbwo and tempo run this morning:
lbwo
Swiss ball abs: 80
push-ups: 30
bb squats: warm-up 55#12; 115#3x8
sled leg press: 250#3x8
RDLs: warm-up 70#12; 80#3x8
prone leg curls: warm-up 40#12; 55#3x8
lunges: 2x12#3x8 each leg
adductors: warm-up 80#12; 120#3x8
abductors: warm-up 60#12; 90#3x8
total time: 43min
cardio
walk: 0.25mi over 5:10min at 3.0mph, 0 incline
run:
warm: 0.50mi at 5.4 mph
tempo: 2.50mi at 6.2mph
cool: 0.50mi at 5.6 mph
run time: 4.0mi over 40:40.5HR: 156 Avg; 169 Max; +2min=134; +5min=112

walk: 0.26mi over 5:09min at 3.6 > 2.0 mph, 0 incline

Broke tempo after first ½ mile, dropping back from 6.2mph to 5.8mph for ¼ mile, before returning to 6.2 tempo for remainder: tired after lbwo, or just not properly psyched for tempo run today? Tempo work on endurance and pacing demands a different mental place from that of sprints, obviously.

[Terry-24]

7 August 20071553:61.10.79.144
ubwo
Swiss abs w/ 10# plate: 100
push-ups: 30
bb press: warm-up 50#12; 80#3x8
chest flye: 75#1x8; 90#2x6
seated row: 75#3x8
one-arm row: warm-up 30#12; 35#3x8
wide-grip lat pulldown: 75#2x8
db shoulder press: 15#3x8 w/ flying delt: 15#3x6
biceps hammer curls: 15#3x8
triceps kickbacks: 15#3x8
pie rows: 8#3x8
total time: 48min
cardio
xt elliptical program, level 14
3.85mi over 50minHR: 139 Avg; 170 Max; +2min=113; +5min=104

[Terry-24]

8 Aug 2007 1012:34.12.58.92
warm-up
Swiss Ball abs, w/ 10# plate: 100
push-ups: 30
bwt-work
lb
Bulgarian split squats: 3x8 each leg
single-leg RDLs: 3x6 each leg
BOSU ankle work: 3x10 each leg

ub
push-ups: 30
bench-to-bench dips: 3x6 (wtrm crowded)


cardio: speedwork
warm-up walk 0.25mi over 5:06min, 3.0mph
4.49 over 44:45min
0.50mi at 11:06 (5.2mph) for warm
(0.50mi at 8:34 (7.0mph) w/ 0.50mi 11:06 recoveries) x 3
1mi at 10:00 (6.0mph) w/ 3 x 30” intervals at 7:30 (8.0mph)
wrap: 5min of 10:00 w/ 3 x 30” intervals at 8:34
HR: 161 Avg; 182 Max; +2min=132; +5min=119
cool-down walk 0.31mi over 8:00min, 3.0>2.0mph

[Terry-24]

9 Aug 2007 1176:57.9.52.120
warm-up
Swiss Ball abs, w/ 10# plate: 100
Swiss Ball obliques: 25x2
push-ups: 30

lbwo
bb squats: warm-up 55#12; 115#3x8
RDLs: warm-up 70#12; 80#3x8
sled leg press: 250#3x8
prone leg curls: 40#12; 50#3x8
split squats: 12#3x10
floor leg work: ext, hydrants, dirty dogs, v-legs: 10x2
adductors: warm-up 90#12; 120#3x8
abductors: warm-up 70#12; 90#3x8
total time: 68min

cardio: cross-training, elliptical (Precor)
5.47mi over 1:05.49, 2min intervals alt. levels 12/14 inclines 2/10
HR: 144 Avg; 163 Max; +2min=121; +5min=101

[ValerieL]

Wow, 115lb squats. I'm impressed. I had worked my way up to about 100lbs, but that's it, and then I backed off when I was doing the low-cal dieting and felt I was a little weaker than usual.

When I'm ready to get back into the weights seriously, I think I'll come here for ideas!

[Terry-24]

10 August 2007 1281:98.21.84.58
I tried a "grade run" today, to get treadmill practice for the gradual incline that the October race begins with. I'll try to jog the race course tomorrow morning. I think the first mile and more is all up. I want a good pace while steadily climbing over that distance, but it was hard practice today: the first 1.5mi at just 1.0 incline pushed my heart rate into the mid-160's, even though my pace was 10:21. I'd like to be able to run the hill better, but I don't want to exhaust myself on the first mile. How to do this properly? Practice jogging on the course, woman.
ubwo
warm-up: Swiss abs w/ 10# plate: 100
push-ups: 30
bicycle kicks: 50
bb press: warm-up 50#12; 80#3x8 // push-ups: 12 s-l-o-w -o-w-
chest flye: 80#3x8
seated row: 75#3x10
wide-grip lat pulldown: 75#1x6; 65#2x10
one-arm row: 35#3x8
db shoulder press: 15#3x8
biceps hammer curls: 15#3x6
triceps bench-to-bench dips bwt#3x8
pull-overs: 25#3x8
total time: 41min, but includes some amount of staring into the distance, fluff-brained.

cardio: grade run
4.41mi over 45:51min
0.5mi at 10:43 .(5.6mph)
1.0mi at 10:21 .(5.8mph)
1.0mi at 10:00 .(6.0mph)
1.0mi at 9:40 ..(6.2mph)
0.5mi at intervals between 10:43 and 9:40
wrap: 0.41mi at intervals btwn 11:06 and 10:00 at inclines climbing 0.5 to 4.5
cool-down walk: 0.54mi over 14min at 3.0>>2.0mph, 0 incline

HR: 161 Avg; 175 Max; +2min=127; +5min=122

[Terry-24]

11 August 2007 1861:157.16.111.73
Early run (well, 7:30 on a Saturday, for heaven's sake), October 5K race course:

time trial: 3.1mi over 32:05.5; split 17:04HR: 167 Avg; 183 Max; +2min=155; +5min=126

The first ½ mile is the main climb, and slow.

[Terry-24]

13 August 2007 .
No workout yesterday at all :( .

Today lbwo and an "easy run" day, using the program "5K sports training" on the treadmill with a steady speed and varying inclines (from 0 to 4.3 incl level). I used not-so-"steady" speeds of 5.2mph for the first 20min, 5.4 and 5.6 for 10min, and 6.0mph for 5min wrap. Not so easy today, but I do need to use this program more and get my speeds better.
lbwo
warm-up
Swiss Ball abs w/ 10# plate: 100
push-ups: 25

sled leg press: warm 180#12; 250#3x10
bb squats: warm 60#8; 120#3x6
RDLs: warm 70#8; 90#3x8
prone leg curls: warm 40#8; 50#3x8
abs work
Roman chair oblique twists, 2x10 each side
bicycle kicks: 50

LF adductors: warm 90#8; 120#2x8 (high-demand-Monday)
LF abductors: warm 70#8; 90#1x8/2x10
total time: 55min
Note: drop warm-up reps to 6: need to speed this up

cardio: easy run day: 5k profile plus wrap
walk: 0.39mi over 8min at 3.0mph, 3.0incline
run: 3.59mi over 39:09min at 5.2 > 6.0 mph, inclines 0 > 4.3HR: 164 Avg; 178 Max; +2min=129; +5min=119

[Terry-24]

14 August 2007 1823:175.16.102.77
ubwo
warm-up
Swiss ball abs w/ 10# plate: 100
push-ups: 30

bb bench press: warm 50#8; 80#3x8
chest flye: 75#3x8
one-arm rows: warm 25#8; 35#3x8
alt sets, no rest btwn:
seated row: 75#3x8 // wide-grip lat pulldown: 75#3x8
db shoulder press: 15#3x8 // flying delt: 15#3x6
pullovers: 30#3x8 // bench-to-bench triceps dips: bwt#3x8

one-arm rows: warm 25#8; 35#3x8
abs:
bicycle kicks: 50
jack knives: 10

total time: 44 min

No time for cardio :(

[Terry-24]

15 August 2007 1319:22.5.84.114
Bodyweight Wednesday
lb: 10 reps each leg, each exercise
step work (12” metal step): step-ups w/ knee up, side step-downs (partial single-leg squats), step-downs
Bulg. Split squats (w/ 2x5# wt just for balance)
single leg RDLs: why are these so hard? Balance awful—
hip work on the floor: dirty dogs, hydrants, v-legs

abs
crunch variety: floor, knee-up, heel-up, bicycle kicks (3 sets of 10)
obls: heel touch, 10 each side
Swiss ball abs: 80
Swiss ball roll-ups, bridge
total time: 37min

cardio
walk: 0.39mi over 8min, 3.0mph, 3.0 incline
speedwork // 4.53mi over 44:07min (9:44.3 pace)
½ mi at 5.4mph (11:06 pace)
½ mi at 7.0mph (8:34 pace)
½ mi at 5.6mph (10:43)
½ mi at 7.0mph
½ mi at 5.6mph
½ mi at 7.2mph (8:19 pace)
½ mi at 5.4mph
½ mi at 6.0mph w/ 3x 30” sprints, 1st at 7.4mph (8:06), 2nd & 3rd at 8mph (7:30)
wrap: 5.4mph with 3x30” sprints at 9.0mph (6:39)
HR: 161 Avg; 187 Max; +2min=134; +5min=124

cool: 0.29mi over 8min, 3 > 2mph

[Terry-24]

16 August 2007 1349:91.12.67.100
lbwo
warm-up:
Swiss abs 100 // push-ups 30

bb squats: warm 60#8; 120#3x8
sled leg press: 250#3x10
RDL’s: warm 70#8; 90#1x8; 2x6 (need to drop reps: my fingers go numb)
prone leg curls: 50#3x8
total time: 36min
cardio: XT
precor 2-min intervals, level 12
3.94mi over 40:01min
HR: 141 Avg; 156 Max; +2min=108; +5min=86

jog: 1.45mi over 15:33min HR: 137 Avg; 149 Max; +2min=106; +5min=83

[Terry-24]

17 August 2007 2001:251.10.82.83 .
This morning I toted up my running stats, and I’m glad to see there’s some progress in average pace (and total miles):
May: 11:13 (29.77mi)
Jun: 10:73 (46.66 mi)
Jul: 10.42 (71.49mi)
Aug to date: 10:28 (41.48mi)

Since I really only started the Smartcoach (adapted) 5K program schedule the first week of August, I’m hoping to see even better numbers over the next nine weeks. Maybe cutting a full ½ minute off training time? That would be nice. But remembering that my rate of improvement is diminishing, I can’t get too hopeful. Just be glad to see any improvement.

cardio "easy" run

warm walk: 0.39mi over 8.0min, 3.0mph, 3.0 incline
5K sport training program, level 5 ----- 3.57mi in 38:46.7
5.2mph 5min
5.4mph 15min
5.6mph to 3.1mi
6.0mph to wrap (5min)
HR: 157 Avg; 180 Max; +2min=138; +5min=130

cool walk: 0.32mi over 8.0min, 3.0 > 2.0mph

[ValerieL]

I did a 5k run tonight, thought I was going really fast, thought I might even be doing as well as I would in a race, or at least close. Got home and found out my time was a good 3 minutes slower than my last race time.

And of course, I thought of you. I really, really do think that the race day adrenaline must be very powerful. It must be. I'm not that much slower than I was a month ago. I hope.

[Terry-24]

18 August 2007 Saturday 1588:110.9.84.101
Park run (7:15 and already hot and sunny!), October 5K course:

time trial: 3.1mi in 30:55.2; split 16:48

HR: 171 Avg; 186 Max; +2min=152; +5min=141

Not a comfortable pace at all, so I'm not a little surprised the recovery rates are bad. I tried to "kick" the final 100 yards, but still think the +5min recovery should be better. I was glad for every bit of shade and pretty pleased with the time generally, but don't want a heart attack. How do distance people do it????

[ValerieL]

You did your 5k faster than I did mine last night! I'm going to get jealous. But more, I'm happy for you, that's a great time!

[Terry-24]

19 August 2007 Sunday1515:104.6.73.121

"Easy" day workout
warm-up
Swiss ball abs w/ 10# plate: 100
push-ups: 30
floor work w/ Swiss ball, 10 reps each: bridge, hamstring rolls, bicycle kicks, crunches

xt
elliptical: 2-min interval program, cross-ramp 5, resistance 12
3.05mi over 34:41minHR: 134 Avg; 147 Max; +2min=111; +5min=97


I’m changing my recovery heart-rate monitoring from +2min and +5min to +1 and +2, having looked at research that use those recovery intervals as the better indicators of fitness. In fact, the +5min reading is calculated to 110% of pre-workout RHR.

Looking at the last 2 weeks of my run data, both my park runs had significantly weaker recoveries than my treadmill workouts. My 14-day average +2min recovery on the treadmill is 48 bmp. My 1st park run was 28 bmp; my 2nd 34 bmp. Ideally at 2min it should be 50 bmp, and at 1min 25 bmp.

I find calculating my max heart rate problematic; even the Tanaka formula yields 176maxHR, and I routinely have readings in the 180’s. When I crossed the Coronado finish line, my monitor read 200 bpm. So I’m guesstimating for training purposes that my HRmax is 190 bmp. HR’s really a moving target, but should be moving lower: the goal is to get better stroke volume from each heart beat, not more heartbeats per minute. So I need to pay better attention to this, particularly with speedwork sprints. I want to get the 30sec sprints at 9.0mph under HR 180. And really focus on recovery during cross-training on the elliptical, keeping HR around 65% of 190 (124bmp).

So measure HRR at +1min and +2min, w/ drop in speed from slow jog to walk (2mph); 5min read at full stop. Active recovery as well, with biofeedback cueing.

I also need to perform a VO2max test on stationary bicycle as well, to get a baseline reading. When was my last pt assessment? I really want to wait for some weight loss before scheduling a new assessment. It would help HRR as well. And race speed. And… And... Five damn pounds-------

[Terry-24]

20 August 2007 Monday1158:70.19.50.112


cardio: tempo run // 3.52mi in 34:33.5
warm walk: 0.28mi over 5:04min at 3.0mph, 3.0 incline
tempo
½ mi at 11:06 (5.4mph)

1.50 mi at 9:22 (6.4mph)
0.25mi at 9:05 (6.6mph)
0.25mi at 8:49 (6.8mph)

½ mi at 11:06 (5.4mph)

wrap: 5x 1min alternating 10:00 (6.0mph) and 8:34 (7.0mph) intervals
HR: 187 Avg; 153 Max; +1min=126; +2min=115



Evening workout : Full-body wo
warm-up
Swiss ball abs w/10# plate: 80 // push-ups:30

lb
sled leg press: 250#3x8
bb back squats: warm 60#8; 115#1x6; 120#1x1 (pinch in left quad)
RDL’s: warm 70#8; 80#3x8
prone leg curls: 50#3x8
adductors: warm 90#6; 120#3x8
abductors: warm 70#6; 90#3x8

ub
bb bench press: warm#50; 80#3x8
seated row: 75#2x8; 80#1x8
wide-grip lat pulldown: 75#3x8
db shoulder press: 15#3x8
flying delt: 15#3x8
triceps kickbacks: 15#3x8
bench-to-bench dips: bwt#2x12
Gravitron assisted chin-ups: offset 60#1x6

abs
bicycle kicks: 25 reps; 10 reps
jack knives: 10 reps

total time: 60min

[Terry-24]

21 August 2007 Tuesday1240:60.17.55.127

I'm babying my quads this morning, having over-stretched a bit in the back squat last night. I don't usually lift at night, so probably tired and lacking proper concentration. Not injured and no major DOMS today, just "awareness." So I did work to keep HR 65% of max on the elliptical and did cool-down walking on the treadmill. Very, very light day; very, very hot day.

cardio: xt
elliptical machine, level 10, intervals program
2.63mi over 35:00minHR: 115 Avg; 134 Max; +1min=92; +2min=86

treadmill
walk 1: 0.32mi over 8:00min, 2.5mph, 10 incline
walk 2: 0.38mi over 8:00min, 3.0mph, 0 incline

[Terry-24]

22 August 2007 1336:84.21.58.129
cardio
warm walk: 0.39mi over 8min, 3.0mph, 3.0 incline
speedwork // 4.52mi over 43:16min (9:55 pace)
½ mi at 5.4mph (11:06 pace)
½ mi at 7.0mph & 7.2 (8:34 & 8:20 pace)
½ mi at 5.6mph (10:43)
½ mi at 7.4mph (8:06)
½ mi at 5.6mph
½ mi at 7.6mph (7:54)
½ mi at 5.6mph
½ mi at 7.8mph (7:42)
5min wrap: 1st 60 sec at 4.5 recovery; 4min at 6.0mph with 3x30-sec sprints, 1 at 8.0mph (7:30) and 2 at 9.0mph (6:39)


cool walk: 0.27mi over 8min, 2mph
HR: 155 Avg; 185 Max; +1min=135; +2min=124 +5min=110

[Terry-24]

23 August 2007 1546:115.25.71.120
1856:147.25.90.123
cardio
warm walk: 0.33mi over 6min, 3.2mph, 3.0 incline
easy pace // 3.39mi over 35:00min (10:33 pace)
5.8mph with some fartlek intervals at 6.0mph and 7.0mph

cool walk: 0.16mi over 5min, 2mph
HR: 140 Avg; 164 Max; +1min=110; +2min=98 +5min=98
I need to keep my heart rate lower on easy day runs. NYRRC(1) formula for HRmax (226 – age + 10 pts for fitness) is close to my guesstimate of 190bmp, so 90% effort should be around 170; easy day 70%, about 135. The fartlek intervals pushed max today to 164, but running slower feels so heavy now and dull. Nonsensical, but – Still, I’m actually trying to not overtrain, though I would like to get a few more miles in this week.

1NYRRC (http://www.nyrr.org/resources/training/index.asp) New York Road Runners Club

[Terry-24]

24 August 2007 1825:160.15.76.128
cardio: long/easy
warm walk: 0.39mi over 8min, 3.0mph, 3.0 incline
long run // 6.47mi over 64:58 (10:00 pace)
wrap: 6.0 w/ fartlek intervals at 7.0mph

cool walk: 0.18mi over 5min, 2mph

HR: 155 Avg; 179 Max; +1min=152; +2min=132 +5min=119 (RHR=61)

Running Times, "Ask the Coaches: Heart Rate - 5K Training" gives THR ranges:
Easy, recovery days are at 60-70%.
Long runs are 60-75%.
Steady state runs are 75-80%.
Tempo or threshold runs are 80-85%.
Speed work intervals are 90-95%.
I'm still running too hard at the wrap, but average HR was in range. I've adjusted my HRmax up to the read at Coronado race finish line. Using the Karvonen formula (THR = MHR - RHR x % effort + RHR), THR = 195 - 61 x 60-75% + 61 = range of 141 - 162. I need to resist the urge to kick the wrap during training long runs and tempo runs, and so get HR to drop more over +1 to +5 cooldown.

[Terry-24]

25 August 2007 Saturday

Park run (7:12 start, cooler and pleasantly overcast), October 5K course:

time trial: 3.1mi in 29:07.0; split 15:18 (9:38 pace)

HR: 171 Avg; 185 Max; +1min=141 +2min=129

Fast start (hydrant hit at 4:13, grass at 6:39), so I expected to exhaust early, but I managed a few sprint bursts and a very brief final kick. Weather had most to do with good time: so much better to run in comfortable temp and light than early hot sun. So very pleased with time and gratified that my slightly more organized training may be paying off. The recovery times are better as well, but I didn't get a proper read at +5min and forgot early RHR; pre-run was 73.

Now if I could be as organized with my eating, I might get these five pounds off.

[Terry-24]

26 August 2007 Sunday
full-body workout
warm-up
Swiss ball abs w/ 10# plate: 80 x2
push-ups: 30

lb
bb squats: 60#6; 95#3x8
RDLs: 60#6; 80#3x8
sled leg press: 250#3x8
prone leg curls: 50#6; 55#3x8
adductors: 90#6; 120#3x8

ub
bb press: 50#8; 80#3x8
chest fly: 75#2x8; 1x6
seated row: 75#6; 80#3x8
one-arm row: 30#6; 35#3x8
military press: bb30#3x8
db shoulder press: 2x12#3x8
flying delt: 2x12#3x8
biceps curls:12#3x8 ea
triceps kickbacks: 12#3x8 ea

cardio
elliptical: 1.51mi over 20min

[Terry-24]

27 August 2007 Monday
cardio
warm-up
Swiss ball abs w/ 10# plate: 80 x 2
Swiss ball obliques: 15 x 2
push-ups: 30

tempo run 4.0mi in 38:04.5 (9:31 pace)
warm: 039mi over 8min, 3.0mph, 3.0 incline
tempo
0.5mi at 5.4mph
3.0mi at 6.5mph
0.5mi at 6.3mph

cool: 0.22mi over 5min, 3.0>2.0mph

walk-off
0.67mi over 13:00min, 3.0mph, 6.0incline

HR: 154 Avg; 170 Max; +1min=146; +2min=128; +5min=105

[ValerieL]

I've got to stop coming over here. You are depressing me with how fast you are running and how much you are lifting. I'm getting a serious case of fitness envy happening. ;)

Great tempo run, you are going to fly in that race!

[Terry-24]

28 August 2007 Tuesday

cardio
warm-up
Swiss ball abs w/ 10# plate: 80
Swiss ball obliques: 15 x 2
bicycle kicks: 100
heel-touch obliques: 10x2
push-ups: 30

run: easy/long 5.0mi in 49:44.7 (9:57 pace)
warm: 0.41mi over 8min, 3.0mph, 3.0 incline
run
0.5mi at 5.4mph
3.0mi at 6.0mph
0.5mi at 6.2mph
1.0mi at 6.4mph

cool: 0.15mi over 5min, 3.0>1.5mph

walk-off
0.39mi over 8:00min, 3.0mph, 3.0incline

HR: 150 Avg; 164 Max; +1min=137 +2min=118; +5min=106

[Terry-24]

29 August 2007 Wednesday
cardio
walk: 0.43mi over 8min, 3.2mph, 4.0 incline
speedwork // 4.00mi over 37:36.1min (9:24 pace)
½ mi at 5.4mph (11:06 pace)
½ mi at 7.4mph (8:06 pace)
½ mi at 5.6mph (10:43)
½ mi at 7.6mph (7:54)
½ mi at 5.6mph
½ mi at 7.8mph (7:42)
½ mi at 5.4mph
½ mi at 8.0mph (7:30)
cool: 0.22mi over 5min, 3 > 1.0mph

walk-off: 0.39mi over 8min, 3.0mph
HR: 155 Avg; 186 Max; +1min=167; +2min=135; +5min=114


Tough run and without 30-second sprints. I can't see myself ever getting to the 6x800m at 4:27pace (13.5mph) w/ 400m jogs that the Smartcoach program includes in this training. That's a huge drop from my 6:40 (9.0mph) 800m sprints! And with only 400m recovery??

[ValerieL]

Hi Terry,

About your questions on the BB SLDLs, I do use lifting gloves, but it's still hard. The BB is easier for me than the DBs, I can't hold 2 - 45lb DBs, but I can hold a 130lb BB, go figure. I changed my grip (a tip someone gave you actually) to use my stronger hand underhand and my weaker one overhand, that's helped a bit. I went and bought some of those grip strengtheners a while ago, the ones you squeeze in your hand. I don't use them often, but sometimes if I think about it. I think that might have helped a bit. I find a thicker BB helps too. The one I was using yesterday was a smaller BB, a 20lb one, loaded with extra weight. I find the 45lb bars easier to grip. And I have bought straps, I just haven't tried them yet, but I'm reaching my max weight lifting DLs without them though, I think. I'll have to try them next time.

[Terry-24]

30 August 2007 Thursday
cardio only
elliptical, level 14
4.23 mi over 60:00minHR: 132 Avg; 154 Max

[Terry-24]

3 Sept 2007
Weekend lost to stomach flu:

31 Aug Friday: Made it through 24 minutes of a spin (cycling) class;

1 Sept Saturday: Did a gentle cross-training workout:
warm-up:
Swiss ball abs #10 plate: 80
bicycle kicks: 50
push-ups: 30

cardio
warm walk
0.44mi over 8:00min, 3.0mph, 3.0 incline
elliptical: 2.59mi over 35:00min, level 14
HR: 143 Avg; 163 Max; +1min=126; +2min=111



2 Sept Sunday
An abbreviated full-body wt.training session (still, took 51 min), with a brief jog just to see if I could:
warm-up:
bicycle kicks: 50x2
push-ups: 30

lbwo
sled leg press: 250#3x8
bb squats: 55#6; 105#2x8
RDLs: 75#8; 85#8; 95#8 ; yes, using the 45#bb is a much better grip

ubwo
one-arm row: 30#3x10
db shoulder press: 2x15#3x8
biceps curl: 15#3x4
bench-bench dips: bwt#12;10;8


cardio
warm walk: 0.25mi over 5:00min, 3.0mph, 3.0 incline
run: 1.53mi in 14:48.2 (9:41 pace)HR: 154 Avg; 171 Max; +1min=130; +2min=116; +5min=105



3 Sept Monday
Today, park run in brutal heat, at 7:30 in the morning--

time trial: 3.1mi in 30:43.8; split 16:26 (9:55 pace)
HR: 164 Avg; 178 Max; +1min=135 +2min=125
Fast up incline to hydrant (4:05), but slowed to grass (7:04) and lost three minutes to split; another 30 sec slower on return. Still, didn't stop to walk, though felt like it several times. I think the distance is perfect for me right now. I'm sure I'd have walked some portion if I'd tried even 4 miles today.

[Terry-24]

4 Sept 2007
warm-up
Swiss ball abs w/ 10# plate: 80x2
push-ups: 30; 10

cardio
warm walk: 0.40mi over 8:00min, 3.2mph, 3.0 incline
easy/long // 5.92mi over 59:58.7min (10:08 pace)
5.4 > 6.4mph, w/ two 7.0mph sprints; broke at 30:00 for 2-min walk at 3.6mph

cool walk: 0.15mi over 5:00min, 2mph
HR: 152 Avg; 173 Max; +1min=150; +2min=127 +5min=112

Just not up-to-speed yet, with break at half-way point. Tomorrow is speedwork. I hope, anyway.

[Terry-24]

5 Sept 2007 Speedwork
warm walk: 0.44mi over 8:00min, 3.4mph, 3.0 incline
speedwork 4.0mi in 37:43.5 (9:26 pace)
fartleks over 4 miles, with 30 – 60 sec sprints at 2x7.0, 3x8.0, 3x9.0, 1x10mph, with 6.0mph ½ mile recoveries.
HR: 160 Avg; 193 Max; +1min=148; +2min=123; +5min=101
wrap: 0.24mi in 5:00min
I'm hoping to get an upper-body workout in tonight, but schedule jamming....

[Terry-24]

6 Sept 2007

Got back to the Y for a brief while last night, but didn't get any weight-training in-- just couldn't concentrate and know well enough not to try and lift weights without paying proper attention. So elliptical instead.
cardio
elliptical
2.82mi over 40:00min, level 14
HR: 127 Avg; 142 Max
walk
0.64mi over 13:00min, 3.0mph, 3.0 incline

[Terry-24]

10 Sept 2007
Catching up, as I've been on an unintended holiday i.e., no workouts Friday or Saturday, and horrible food choices through Sunday. Still have to figure out week's stats for journal.

9 Sept 2007 Full body wts and easy 5K run
weights
warm-up
Swiss ball abs w/ 10# plate: 80 x 2
push-ups: 30; 10

lbwo
sled leg press: 250#3x8
bb squat: 55#10
RDL’s: 95#3x8

ubwo
bench press: 50#6; 80#3x8
one-arm row: 35#3x8
db shoulder press: 2x15#3x8
lateral raise, alt w/ flying delt: 2x8#3x4


cardio
warm walk: 0.39mi over 8:00min, 3.0mph, 3.0 incline
5K distance: 3.1mi in 29:10.7 (9:25 pace)
HR: 158 Avg; 181 Max; +1min=160; +2min=132; +5min=106

[Terry-24]

10 Sept 2007 Tempo run
cardio
warm up
0.39mi over 8:00min, 3.0mph, 6.0 incline

tempo run 4mi in 38:28 (9:37 pace)
1mi 6.0mph
2mi 7.0mph 3.1 in 27:38 (8:55 pace)
1mi 6.0 > 8.0 mph
HR: 162 Avg; 174 Max; +1min=158; +2min=132; +5min=116

cool down
0.39mi over 8:00min, 3.0mph, 6>0 incline


Hard run, but good: definitely wanted to slow down from 7.0mph tempo, but the two-mile stretch was just the right distance, psychologically. I'm really trying to push myself to start at 6.0 mph instead of my usual slow and easy 5.4 - 5.6: physically I'm able, but mentally often reluctant; it "seems" fast. Get used to it, woman.

[Terry-24]

11 Sept 2007 Tuesday2185:171.19.111.137
Another time-crunch day, so no lifting this morning. I'm hoping to get back in this evening for lbwo. Just cardio this morning.
cardio
elliptical, level 14
4.90mi over 50:00minHR: 134 Avg; 160 Max; +1min=112; +2min=100

cool walk (treadmill)
0.76mi over 16:00min, 3.0mph, 4.0 incline


Evening work-out
warm-up
Swiss ball abs w/ 10#plate: 80; 40
push ups: 30; 10

lbwo
bb squats: 50#6; 100#8; 110#3x8
RDL's: 45#8; 95#3x8
step-ups with 45#bb: 45#8; 50#8; 55#10
prone leg curls: 50#3x8
Roman chair oblique twists, w/ knee-up: 15x2
dirty dogs: 5x5x2
v-legs: 25x2
LF adductor: 80#6; 120#3x8
LF abductor: 70#6; 100#3x8; 70#8
total time: 57min

cardio
easy run: 2.0mi in 20:54.7 (10:27 pace)
cool: 0.20mi in 5min
HR: 151 Avg; 168 Max; +1min=144; +2min=128; +5min=115

[Terry-24]

12 Sept 2007 Wednesday
Speedwork: a hard run, with a slow start (5.6 - 5.8mph over the first ¼ mi, then 6.0mph as base) and a stitch in the left side for the first mile (heavy from bagel breakfast?? So much for that as carb-load, idiot). And there's no way I will get to the 4:36 pace sprints of the Smartcoach training program: my two sprints at 6:00 pace were so hard on my legs, pounding my knees. I think I'd need real coaching, not virtual, to work to that speed-sprinting.
cardio: speedwork
warm-up: 0.39mi in 8:00min, 3.0mph, 2.0incline
speedwork: fartleks: 8mph: 2x60sec; 9mph: 3x30sec; 10mph: 2x30sec; recoveries at 6mph; final ½ mi at 7.0mph
4mi in 37:36.9 (9:24 pace)
HR: 163 Avg; 184 Max; +1min=164; +2min=146; +5min=126

[Terry-24]

13 Sept 2007 full-body was the plan--
warm-up
Swiss ball abs w/ 10# plate: 80 x 2
push-ups: 30; 15 (mini-goal is 2 sets of 30; ultimate goal is 50)
bicycle kicks: 50

lbwo
bb squats: 55#6; 110#3x8 (last set not deep and wobbly); progressive 60#8, 70#8, 80#8 (bum-to-calves, all)
RDL's: 50#8; 100#8; 105#2x8
step-ups w/ 45#bb: 60#8; 65#8; 70#8: left leg is so much weaker on these

ubwo
bb press: 50#6; 85#2x8
one-arm row: 25#20-15-12 : higher reps, lower weight: any diff tomorrow?

total time 49min
cardio: evening; xt plus short hills run
elliptical
2.83mi over 35:00min, level 12

warm walk: 0.39mi over 8:00min, 3.0mph, 2.0 incline
5K-training profile, with hills
3.1mi in 33:05.4 (pace= 10:40)
HR: 157 Avg; 178 Max; +1min=154; +2min=134; +5min=114

[Terry-24]

14 Sept 2007 Friday
cardio: easy/long
warm: 0.39mi over 8:00min, 3.0mph, 5.0 incline
run
5mi in 47:06.0 (9:25 pace)
HR: 161 Avg; 183 Max; +1min=164; +2min=133; +5min=122

cool: 0.39mi over 10:00min, 2.5mph, 3.0 incline

I really need to run braver. I start out too conservatively, not risking a bonk, but I end up, even with the final kick, with reserves I should really have put into the run earlier. Brave = willing to crash a training run.

[Terry-24]

15 Sept 2007 Saturday
cardio
reservoir run
approx. 3.2mi over 33:54.5 (est. 10:36 pace)
HR: 164 Avg; 180 Max; +1min=142; +2min=128; +5min=101

Lake Miramar reservoir in Scripps Ranch. Overcast and warm already (8:30 start); crowd mostly cyclists. Icky-hard incline at start, climbing for 12 minutes. Split at 17:00; so how come return didn't benefit from downhill speed? Ugh. This was a first time on this path in North County. The trail was not distance-marked at all, but as my pace felt quick, I'm estimating a 3.2 mile distance. Still icky: not a satisfying run, just a slog. Speedwork is so much more rewarding: immediate gratification. But I really need to train more hills like this, even though my run-times are not great.

[Terry-24]

16 Sept 2007 Sunday
warm-up: stationary bicycle
5.40mi in 15:00 min, level 6

full-body work
lbwo
bb squats: 60#8; 70#2x12
RDL's: 70#3x15
lunges: 2x12#2x15 ea side
Swiss ball abs w/ 10#plate: 80x2
LF abductors: 80#15; 90#15
LF adductors: 100#15; 110#2x15

ubwo
chest flye: 60#3x15
one-arm row: 30#3x15 ea side
shoulder press: 2x15#2x15; 1x10
bicep curls: 10#2x15 ea side
triceps kickbacks: 8#3x15 ea side
pie row/lateral raise/flying delt combo: 2x5#2x15 ea


cardio
elliptical: 1.24mi over 18:00 min, level 14
HR: 137 Avg; 145 Max


I really need to break this up and work in split sessions of 4 - 6 exercises. My work schedule has crunched me into these full-body sessions, but they're just killing.

[Terry-24]

17 Sept 2007 Monday1869:111.13.98.134
I'm planning to do my tempo run tonight, so just light cross-training this morning.
warm-up
walk: 0.40mi over 8mi, 3.0mph, 5.0 incline
Swiss ball abs w/ 10#plate: 80 x 2
push-ups: 20 x 2

elliptical (Precor) level 14, intervals program
4.31mi over 50:00min HR: 129 Avg; 145 Max

[Terry-24]

18 Sept 2007 Tuesday
Bonked on my tempo run last night: just focused on the odometer and stressed out at 1 mile (that's ½mi at 7.2mph tempo and ½mi warm at 6.2mph). I took a break, but only came back for 1 mile tempo test. Just too tired, I guess.
cardio
warm: 0.42mi over 8:00min, 3.2mph, 3.0 incline
run1
1 mi in 9:13min 6.2 > 7.2 mphHR: 150 Avg; 171 Max; +1min=121; +2min=108

run2
1 mi in 8:51min 6.2 > 7.5 mphHR: 157 Avg; 176 Max; +1min=134; +2min=108; +5min=88

[Terry-24]

18 Sept 2007 Tuesday1819:100.6.96.135
A very light recovery day, although tempo run didn't happen yesterday. I'm saving up for tomorrow's speedwork.
cardio
stationary bicycle (Precor), level 8
2.16mi over 10:00min

jog, 5.0 > 6.0mph, 2.0 incline
1.11mi over 13:00minHR: 136 Avg; 146 Max; +1min=104; +2min=88; +5min=66

[Terry-24]

19 Sept 2007 Wednesday1361:29.3.82.119
Speedwork, but without high-speed sprints to spare my knees. I worked on fast going longer, so 7.0mph, 7.5mph, and 8.0mph fartleks over 60 and 90 seconds, with 6.0mph recoveries of 60 and 90 seconds. A good run, not too hard: still bummed from Monday’s bonk on tempo run. I’m planning short hills Friday, 400m with increasing inclines, full min recoveries, over 5k distance. Last hills pace (13-Sep) was 10:40, so that’s the time to beat.
cardio
warm walk/jog
0.50mi over 8:00, 3.2 > 4.0mph, 3.0 incline

speedwork
4.00mi in 35:59.3 (9:00min pace)
HR: 165 Avg; 183 Max; +1min=150; +2min=141; +5min=119


cool walk
0.24mi over 5:00min, 3.0 > 2.5 mph, 3.0 incline

[Terry-24]

20 Sept 2007 Thursday cross-training1318:31.2.84.101
cardio
elliptical (LF)1.87mi over 25:00min, level 12 "Around the World" programHR: 123 Avg; 142 Max

[Terry-24]

21 Sept 2007 Friday Foothills

Foothills? Hills. Hard and no fun.
warm-up
Swiss ball abs w/10#plate: 95; 80
push-ups: 30; 15

cardio
warm: 0.45mi over 8:00min, 3.0 > 4.0 mph, 1.0 incline
foothills: 3.1mi in 32:35.0 (10:31 pace) HR: 170 Avg; 187 Max; +1min=166; +2min=142; +5min=122
cool: 0.32mi over 8:00min, 2.4 mph, 0 incline
cool xt (Precor, level 2): 0.69mi over 10:00min

I stepped the speed down as I increased the incine, so ¼ mi 1% at 6.0mph ... to ½ mi 4% at 5.4mph ... and return over 3 miles. The last 0.1 mi was a fast, flat wrap at 7.0mph. I'll do foothills again next Friday instead of trying to move on the rolling hills run (which includes a ½ mi interval at 8%). I know I'm not ready to tackle that yet, and I want to see if I can bring my HR down a bit before leaving "hill beginner" work.

This is gonna help my race, right??

[ValerieL]

This is gonna help my race, right??

I certainly hope so, you are working really hard on your training.

When is the race again? About 5 or 6 weeks from now, right?

[Terry-24]

22 Sept 2007 Saturday
Rain today, so I simulated my park run on the treadmill, using an increasing incline 0.1% to 3% over the first 4+ minutes, then flat for the remainder.