Author Topic: Maria's Workouts  (Read 20369 times)

Offline Maria

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Maria's Workouts
« on: September 04, 2009, 01:01:36 PM »
9/3/09

4:15 am - Walk Dog
5:00 am - Ran 6 miles

Ran zigzag route twice through.

The moon was full and bright.
Fluffy clouds dusted the dark sky.
Orion was trying to peek between the clouds to watch me.
I love running in the darkness of the morning...

1:00 pm - Walk 2.5 miles

6:00 pm - Bike 12 miles
7:00 pm - Boot Camp Abs DVD

« Last Edit: September 10, 2009, 12:04:07 PM by maria40nc »

Offline Maria

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Re: Maria's Workouts
« Reply #1 on: September 05, 2009, 04:41:23 AM »
9/4/09

4:15 am - Walk dog

Another beautiful moonlit morning.  The sky was half covered with clouds and half clear.  The moon was on the clear side.  It looked like where the ocean meets the shore.  I walk my dog every morning at 4:15 am regardless of what else I'm going to do.  Makes good wake up/warm up time.  Plus I get to enjoy the stary moonlight and the sound of crickets.  I can't think of a better way to start each day.

5:45 am - Swam 1600 yards

YMCA - Laddered up to 5 laps; did a few 100 yard speed drills; then played submarine.

I like to go underwater with my belly to the line like a sting ray and follow it to where it drops off into deep end like it's opening up to the big vast ocean. Then when I come up for air I'm a periscope popping up for a look around.
 
1:00 pm - Walk 2.5 miles

6:00 pm - Was supposed to be hand weights, but my son came home for the weekend, so I spent the evening catching up on things with him.



« Last Edit: September 10, 2009, 12:03:22 PM by maria40nc »


Offline Maria

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Re: Maria's Workouts
« Reply #2 on: September 07, 2009, 05:10:31 PM »
9/6/09

5:30 am - Walk dog
6:45 am - Bike 30.75 miles

Plank Road. Took the by pass to get there since early morning Sunday traffic is light. But we used the cutoff through the woods to come back. This is about a mile off-road trail including sandy patches that require getting off the bike and walking it through.

Had a granny smith apple and a protein powder drink before leaving and ate one Gu drop during the ride in hopes of having a better run afterwards. Drank one Nuun tablet during the ride.

9:15 am - Run 3 miles

Brick off the 30.75 mi bike. Wow, much better than that gosh awful run last time off the bike. Did not have the calf discomfort this time and I was able to find pace early on. Last time I could not find a pace until more than 20 min into the run!

Let's look back and see what it was. Wow, I ran a 10 min mile last time under the very same conditions.

I wonder if that Gu drop made the difference or if I'm actually getting fitter!

Oh, I almost forgot to say...

I feel good.
  
9/7/09
YMCA closed for Labor Day - No swim

Well, today is a day off work, so I decided not to go to the YMCA at 5:30 a.m.  Now I feel guilty about not swimming today.  I'm not even sure if the Y is open on Labor Day.  Maybe I'll call and find out.  Ah good!  The Y is in fact closed today so now I don't have to feel guilty about not going.  But I feel like I should be doing something.  Maybe that something is reading a book.

6:30 pm - Strength Training

Kathy Smith DVD

20 min upper body
one arm rows - 10 lbs
dead lifts - 10 lbs
push ups - 30
round boys - 5 lbs
lower traps
two arm rows - 5 lbs
chest flys - 10 lbs
bicep curls/standing - 8 lbs
hammer heads - 8 lbs
tricep dips
bicep concentration curls - 8 lbs
tricep kickbacks - 5 lbs
French press - 10 lbs
military press - 5 lbs
side lateral - 5 lbs

20 min lower body

squats
side leg lifts
one legged squats
squats w/ side leg lifts
glutes (lift leg back)
lunges
quads (front leg extentions w/ lunges)
inner thigh squats
calves (up on toes)
hamstrings (lay on floor with feet on chair and lift)
pelvic tilt

10 min - abs & back

« Last Edit: September 10, 2009, 12:05:32 PM by maria40nc »

Offline Maria

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Re: Maria's Workouts
« Reply #3 on: September 08, 2009, 05:23:10 PM »
9/8/09

4:15 am - walk dog
4:45 am - run 5.5 miles

Used MP3 player for the first time on the road. Saw only one car on my route, but I did run into creepy mental thug guy for the first time in months. And since I had the MP3 player on, I didn't hear him singing. Normally when I hear his creepy singing coming from a distance, I turn and go a different direction. When I saw him I just said good morning and kept running..... faster.

Wore my old walking shoes today because I didn't want to wear my good running shoes in the rain. But the rain stopped after a bit anyway. Sky was cloudy, so nothing to look at. Nothing but creepy thug guy...

6:00 am - abs, 8 min

1:00 pm - walk 3 miles

6:30 pm - bike 1 hour
« Last Edit: September 10, 2009, 12:06:32 PM by maria40nc »

Offline Maria

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Re: Maria's Workouts
« Reply #4 on: September 09, 2009, 04:50:18 PM »
9/9/09

4:15 am - walk dog
5:45 am - swam, 1 hr (2050 yards)

YMCA - Laddered up 5 laps (750 yards), then swam 1200 yards, then two breast stroke.

Towards the end there were a lot of people in the water close together doing everything from breast, to butterfly, to crawl. It made quite a current! Made me feel like it was an OW mosh pit... not that I would know since I've never done an OW Tri. First one THIS Saturday!

« Last Edit: September 10, 2009, 12:01:45 PM by maria40nc »


Offline Maria

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Re: Maria's Workouts
« Reply #5 on: September 10, 2009, 11:51:29 AM »
9/10/09

4:15 - walk dog
5:00 - ran 6.25 miles in 1:03

Used Forerunner. Since I run in the dark, it's hard to see the small readings even with the backlight. I discovered that my old run routes are slightly shorter than I thought they were.

I kept focusing on my pace rather than enjoying the run! I kept thinking, "this is NOT a Sunday stroll in the park!" and "slowing down is not an option." I felt like a horse pulling a wagon and the driver snaps the reins for the horse to go faster; and it does for about 5 steps then slows back down to a methodical plod.

I think the issue is that I got used to running 3 fast miles (fast for me) at a track when I first started running. Now I keep comparing my pace to that. But I need to realize that my pace is going to change with longer distances and road conditions.

I think I'll take a break now to recover for my next Triathlon which is this Saturday.  This will be my first open water swim Tri.  It's a short one so it should be fast and furious!

Dash for Divas Sprint - White Lake

250 meter swim in lake
7 mile bike around lake
2 mile run

I feel good.

Wlfdg

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Re: Maria's Workouts
« Reply #6 on: September 10, 2009, 07:27:14 PM »
Good Luck! Have Fun! ;D

Offline Maria

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Re: Maria's Workouts
« Reply #7 on: September 13, 2009, 03:00:27 PM »
9/12/09

Second Triathlon done.

I placed 96 out of 440 overall; and 13 out of 42 age group.

Open water was ok, but I kept pulling left. This was not good since we were swimming clockwise around the bouys! I swug way too wide adding time/distance. Need to work on this. I averaged nearly 16.5 on the bike route and ran a 8:31 mile on the run route.

Swim 273.4 yards - 7:56
T1 - 1:43
Bike 7 miles - 25:35
T2 - 0:52
Run 2 miles - 17:01

Total 53:05

Can't wait to do it again!
« Last Edit: September 15, 2009, 01:12:55 PM by maria40nc »

Wlfdg

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Re: Maria's Workouts
« Reply #8 on: September 13, 2009, 04:35:41 PM »
CONGRATULATIONS ON A JOB WELL DONE!!!!!!!!!

Posy

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Re: Maria's Workouts
« Reply #9 on: September 15, 2009, 11:12:15 AM »
Sounds like you had great fun, all ready to do it again ;D  Congrats Maria!

Offline Maria

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Re: Maria's Workouts
« Reply #10 on: September 15, 2009, 01:15:53 PM »
Thank you!  Yes, can't wait to do it again.  Next one is October 4!

9/14/09

5:40 am - swam 1:10, 2200 yards

YMCA - Workouts in a Binder, Endurance 1
W/U - 200
MOD - 400, 300, 200, 100
N/S - 300, 200, 100
Fast - 200, 100
C/D - 100

Workouts in a Binder finally came in the mail! Wow, that was a tough workout and I didn't even do the 400 yards with a pull buoy that I was supposed to. At least now I will be getting more out of my swim sessions.

Also got a new sporty bathing suit so I don't have to wear the old baggy JC Penny suit anymore. And I bought a silicon swim cap which I like WAY better than the latex. It's earier to put on, does not pull my hair so much, and does not irritate my skin. AND, I now have the Lady XP googles which look way cooler than the Seals (but I still love the Seals). So I'm all set for some serious swim workouts.

And after seeing how far out those buoys were for that Olympic Tri, I better work harder!


9/15/09

4:30 am - walked dog
5:00 am - ran 5 miles in 47:06 (9:25 pace)

Used forerunner to track distance, but I need to learn to use the heart rate monitor on it so I can start working out in a heart rate zone. I don't think I've been pushing hard enough and I'm getting to be a lazy runner. I tried to push the pace harder today. It was like my old slow pace was right in front of me and I had to keep pushing it forward to make way for a faster pace to come through. Slowing down is not an option.

It was a perfect morning for running. The dark sky was speckled with stars and Orion was ever watching over me. The cresent moon hung low in the sky in preparation for the approaching longer nights.

And I alsmost tripped over a rabbit that darted out in front of me!


I feel good.
« Last Edit: September 15, 2009, 01:43:21 PM by maria40nc »

Offline littledove

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Re: Maria's Workouts
« Reply #11 on: September 15, 2009, 04:43:09 PM »
i love reading your workouts, maria. very impresive, and i love the addition of your elegant writing about the moon and stars on your run. ;)

Offline Maria

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Re: Maria's Workouts
« Reply #12 on: September 17, 2009, 02:52:37 AM »
i love reading your workouts, maria. very impresive, and i love the addition of your elegant writing about the moon and stars on your run. ;)

I love the early morning hours!  No so much today though...

I got up today with a limp.  My right knee was being disagreeable.  I decided to go ahead and walk the dog and see how I feel.  It was raining lightly.  I walked the dog in the rain, pondering about my knee and trying to decide if I should run or not.  Today was supposed to be 7 miles.  The longer we walked, the harder it rained.  I decided to give my knee a break and not run.

Well this is a rare statement...

I feel sad and down.

Offline Maria

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Re: Maria's Workouts
« Reply #13 on: September 18, 2009, 05:53:56 AM »
9/18/09

4:15 am - walk dog
4:45 am - ran 7 miles (1 hr 8 min/9:43 pace)
6:15 am - Boot Camp Abs DVD (8 min)

Patrick Loop twice through.

Kept knee elevated with compression and ice yesterday evening and went to bed early. Feel much better today. Run was good and fairly steady. I tried not to worry about pace other than to keep it under 10.

Was 68 deg and humid. Not sure at what point I need to worry about hydration and start carrying a water bottle.

I just started using an MP3 player and I'm amazed at how much it helps with the longer runs.

Going bike shopping tomorrow!

I feel good!

Offline Maria

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Re: Maria's Workouts
« Reply #14 on: September 20, 2009, 02:31:08 AM »
9/19/09

8:30 am - Bike 27 miles (1 hr 10 min)

American Tobacco Trail - Off Road, hard packed, fairly flat with low merciless inclines <ughh>.

Went road bike shopping and decided on a Trek 2.1.  It's a 2009 model on sale for end of year so I did not have a choice in the color.  It is called dreamsicle (orange!)  I did not hate the color, but did not particularly care for it at first either.  It's actually two different shades of orange, a lighter and a darker.  I've been talking myself into liking it.

1.  It's the color of Sunshine!
2.  It's unique.
3.  It stands out (esp. in the transition area of a Triathlon so I can find it!)
4.  Orange represents success, determination, happiness, health, strength & endurance.
5.  Orange is the color of Fall, my favorite season.
6.  Orange is the color of a Cheetah, and I am a Cheetah in training!