The time is starting to fly by now!
so, i need new sneakers and have not gotten them this week. :( I will....
Monday Oct 17, 2011: ran/walked 20 min on the treadmill 1.5 miles. had a great leg workout standing calves: 45/12, 90/6, 105/6, 45/24 Leg Extension: 30/12, 45/6, 60/6, 30/24 sitting leg curl 30/12, 50/6, 70/6, 30/24 abductor/out: 30/12, 50/6, 70/6, 40/24 adductor/in 30/12, 60/6, 80/6, 40/24 glut flexor 30/12 yep only one set!
Tue: off..... off...much needed! Sometimes a much needed day off can be more beneficial than a great workout. and a great workout with a beneficial day off is super duper! haha.
Wed: Treadmill, five miles, pushed myself with five min intervals .... i did have to walk a few times... knee is okay.... need new sneakers! anyway 5 miles in 53:24 :)
Thursday: no gym, stretching for 20 at home with caletetics at home for 35 min.... abs for ten.
Friday to the gym... good stretch, 35 min on the treadmill with a goal of getting three miles in under 30, :) well, I did !!! 3 miles in 29:23 and i tapered the last 5 min to cool down. I am happy with that for now, oh, and my knees are kinda sore, not like before, they just feel like they are cold.
no running Saturday and long run on Sunday :)
Friday, October 21, 2011
Tuesday, October 11, 2011
Week 13 New motivation
Well, after having a horrible run on Sunday, I really needed to just put it behind me, and i did just that. I rested on Monday and today, Tuesday, I ran on the treadmill for my 3 mile scheduled run. I got to the gym later than I wanted to as Tewksbury had the main road shut down and I had to take a detour. Once at the gym I did a short 10 minute free weight work out. A little switch as I usually do this after my run. I then did a two minute warm up on the Treadmill, getting my first mile in under 10 minutes and forcing myself to get the second mile in under 20 ... just barley. my heart rate hit 147, which i am happy about. i have a hard time getting it over 102. (my resting hr is 48) Anyway my last mile i managed to get done in over ten minutes. What an exhilarating run! I walked for 5 min after and stretched. I was able to get my 3 mile time to 30:11 :) I am so very happy with this. oh, on another note, no knee brace, no pain :) yay!
Wed: To the gym to do 30 min on the elliptical, with a short upper leg work out. :) legs feel great! tummy not so much. :( ugh.... mind over matter!
Thursday: 3 miles
Friday off
sat off
Sunday to the gym with a crazy morning... just as i was leaving to run the DD called and needed me to pick up GS so i put off my run. ran 7 and some on the treadmill... horrible.... horrible... gonna have them.
Wed: To the gym to do 30 min on the elliptical, with a short upper leg work out. :) legs feel great! tummy not so much. :( ugh.... mind over matter!
Thursday: 3 miles
Friday off
sat off
Sunday to the gym with a crazy morning... just as i was leaving to run the DD called and needed me to pick up GS so i put off my run. ran 7 and some on the treadmill... horrible.... horrible... gonna have them.
Tuesday, October 4, 2011
week 12! wow
Monday- off.... rest day :)
Tuesday: treadmill 3.25 miles... ran 3 miles in 32:40 .... it is raining hard out today! feeling good! knee feels good. i am back on track this week with the schedule my trainer / hubby gave me :) glad of that!
Wed: took the morning off,,, four miles tonight. :) haha... i was a bit tired and not in good spirits this morning... since i need to run some night time /afternoon time runs, I figured i would take advantage.
Well, at lunch time I told my darling husband that i would be running right after work! he was surprised. haha... So at 4:00 pm est... I ran my four miles in 44:34. I have to admit my time is slowly getting better, but I am still not happy. This was a tough afternoon race. Ugh.
I felt good after and iced my knee and took an aleave. that helped :)
Thursday: went to the gym and actually got there the earlist yet! 4:45am! heavens. haha. I have a heard time leaving the house once i am fully awake. I am thinking of switching gyms. there is one opening up in my town that is opened 24/7 :) I can just roll out of bed and go! that would be much better! anyway, I did do 20 min on the eliptical (2miles, i did force myself to get in the two miles in the twenty min) then, squats, stretching, leg workout, upper body. i need to start writing this down...
Friday: nothing this morning, I had Rian and I let my DD#2 borrow my car.... walked one mile from the Boys/Girls club to Dad's and he drove me to work.... after i picked up my coffee.... 3rd of the day! oooohhhh my...
I am supposed to run 3 miles today... we will see... :)
Saturday: 3.1 miles 34 min felt okay
Sunday: long run 8.22 miles 2 hours 11 min 43 sec. - first mile i felt pretty stiff.... i did bring water with me. so i sipped it during the run.... my lower back hurt while running too... this is not the first time. (that means new sneakers!) anyway, the second and third mile my legs and lower back did not seem to warm up, at 4 miles i stopped and stretched... walked and ran the fifth mile, stopping again to do further stretching, ran / walked but in pain with the back. walked mostly, and ran little during the last 3 miles. a bad run, but i needed that, i needed to have one bad run to see how much i need to do so i have a great run for the half :) always the optimistic. ....
20.47 miles this week :) includes the eliptical miles, i am okay with that.
Tuesday: treadmill 3.25 miles... ran 3 miles in 32:40 .... it is raining hard out today! feeling good! knee feels good. i am back on track this week with the schedule my trainer / hubby gave me :) glad of that!
Wed: took the morning off,,, four miles tonight. :) haha... i was a bit tired and not in good spirits this morning... since i need to run some night time /afternoon time runs, I figured i would take advantage.
Well, at lunch time I told my darling husband that i would be running right after work! he was surprised. haha... So at 4:00 pm est... I ran my four miles in 44:34. I have to admit my time is slowly getting better, but I am still not happy. This was a tough afternoon race. Ugh.
I felt good after and iced my knee and took an aleave. that helped :)
Thursday: went to the gym and actually got there the earlist yet! 4:45am! heavens. haha. I have a heard time leaving the house once i am fully awake. I am thinking of switching gyms. there is one opening up in my town that is opened 24/7 :) I can just roll out of bed and go! that would be much better! anyway, I did do 20 min on the eliptical (2miles, i did force myself to get in the two miles in the twenty min) then, squats, stretching, leg workout, upper body. i need to start writing this down...
Friday: nothing this morning, I had Rian and I let my DD#2 borrow my car.... walked one mile from the Boys/Girls club to Dad's and he drove me to work.... after i picked up my coffee.... 3rd of the day! oooohhhh my...
I am supposed to run 3 miles today... we will see... :)
Saturday: 3.1 miles 34 min felt okay
Sunday: long run 8.22 miles 2 hours 11 min 43 sec. - first mile i felt pretty stiff.... i did bring water with me. so i sipped it during the run.... my lower back hurt while running too... this is not the first time. (that means new sneakers!) anyway, the second and third mile my legs and lower back did not seem to warm up, at 4 miles i stopped and stretched... walked and ran the fifth mile, stopping again to do further stretching, ran / walked but in pain with the back. walked mostly, and ran little during the last 3 miles. a bad run, but i needed that, i needed to have one bad run to see how much i need to do so i have a great run for the half :) always the optimistic. ....
20.47 miles this week :) includes the eliptical miles, i am okay with that.
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