Delayed Workout…

Last minute work schedule changes – to arrive at 5AM 😦 – didn’t allow me to get to the gym this morning. So Day 2 Week 2 of the Jillian Michael’s WT workout might be delayed. I’m getting a little tired already so I’m not sure I’ll have that much energy after work but I am determined to make it happen. Hope to share it later! Happy Tuesday!!

Day 1 Week 2 Winning by Losing Workout by Jillian Michaels

and a 4 mile run before the workout. I was all warmed up from a 4 mile run. I had planned to meet hubby and Allison along the way but got a later start and ended up only catching up with them at the end for a cool down walk. My fastest pace to date…I think I might have to use this strategy again. 🙂 trying to catch up with people definitely makes you go faster. On a side note the Kinvara 2’s still feel great.

Now on to the resistance training. I won’t be posting the exact workout as it is the same as last Monday’s. This morning’s workout focused on chest, shoulders, triceps, quads and abs! Its the same 3 sets of 15 reps. About the only thing I altered from this workout and all subsequent ones more than likely will be the jumping jacks. I’ve been noticing a pain in my right ankle where I broke it about 10 years ago and it’s been extremely tender especially when barefoot. About the only thing I can contribute to it is the jumping jacks. I’m still going to evaluate that decision but for this week I will likely skip them. As a replacement I did some speed squats to get the heart rate going. I also kept up with doing mini-circuits within the larger circuits. I also felt like the pushups were getting a little easier…a little. Scale not too kind this morning but that’s not really a surprise since I indulged in my fav margaritas over the weekend. So for this week and likely beyond I will be limiting my wine and margarita intake. Happy Monday!!

Day 4 Week 1 Winning by Losing Workout by Jillian Michaels

I had a little trouble getting up and almost just turned off all my alarms this morning but I couldn’t bail on the last day of the first week now could I? My only real reservation was that I didn’t get but 1 run in this week and I wanted to do this work out and then get 3 miles in. Since I was waffling on going, I got a later start than I hoped and just managed to get a 30 minute workout and a 1 mile run on the treadmill. Here’s the workout for today focusing on back, biceps, hamstrings, glutes and obliques.

Circuit 1
Terry Pulls (almost forgot how to do these)
Side Lunges

Circuit 2
Close-G Pull Down
Leg Press

Circuit 3
Supermans  (not very good at these but gave it a good go)
Pelvic Thrusts  

Circuit 4
Hammer Curls (love these!)
Jumping Jacks
Plank Twists

Circuit 5
Reverse curls (not my favorite )
Jumping Rope (substituted jumping jacks)
50 Bicycles

I’ve been mixing it up a little by doing one set of reps then going on to the next exercise in the circuit and repeating for the next 2 sets. I think it’s helped a little to keep my heart rate up which will help my cardiovascular training. I finished the workout with a 1 mile run on the treadmill. Happy with the workout! Happy Aloha Friday!!

Day 3 Week 1 – Winning by Losing Workout by Jillian Michaels

I was very close to not going to the gym this morning.  I didn’t sleep well after a sort of a rough day yesterday.  I thought I could just postpone the workout and double up on it tomorrow. I got to thinking  that I’ll never get back to sleep, so I might as well get dressed and make it happen! So I did.  The workout for Day 3 repeats Monday’s workout with a few changes, still 3 sets of 15, working chest, shoulders, triceps, quads and abs.

 

Circuit 1
DB Chest Presses
Hack Squats (with a ball) (better workout than regular squats)

Circuit 2
DB Chest Flys
Sumo Squats

Circuit 3
Bench Dips (these get me every time)
Leg Extensions

Circuit 4
Shoulder Press
Jumping Jacks
Basic Crunches

Circuit 5
Kick Backs
Jump Rope (I substituted jumping jacks instead it gets the heart going)
Reverse Crunches (killer this morning but stretched out my sore abs) 

Day 2 Week 1 Jillian Michaels’ Winning by Losing Workout

I so wanted to sleep in this morning. Robb usually gets up early on Tuesdays and goes for a run so I thought with him up it would be easier. He got up but then decided to take a rest day…so there I was…do I workout or sleep…well I decided I’m up I might as well get my lunch and breakfast ready, pack my work clothes for after the gym and get dressed. I left a little after 5 and arrived at the gym by 5:15. The gym was nearly empty and no one was in the weights/machine section so I was very happy. Day 2 focuses on the Back, Biceps, Hamstrings, Glutes and Obliques. Here’s the workout and my comments. Perform 3 sets of 15 reps for each circuit.

 

 

 

 

 

Circuit 1  
Wide-G Lat Pull Downs
Stiff-Leg Dead Lifts

Circuit 2
Medium-G Seated Cable Rows
Static Lunges

No real issues with these circuits.

Circuit 3
Back Extensions
Hamstring Curls

After my back injury and subsequent physical therapy I was told I should not do back extensions but I tried it anyway and I could feel it more in my hamstrings than anywhere else. So it was not so bad.

Circuit 4
Dumbbell Curls
Jumping Jacks (1 min)
Bicycle Crunches

Used 7lb weights for the dumbbell curls and by the second set I could really feel it.

Circuit 5
Concentration Curls
Jump Rope (1 min)
Russian Twists

This circuit went well. Russian twists are always a killer.

So tomorrow is a rest day. I might get a run in though! Happy Tuesday!

Resistance Training – Workout Day 1

Day 1 Week 1 – So after the 4th of July Lakeside Fun Run I headed over to the gym to start my new yet old familiar Jillian Michael’s Winning by Losing resistance circuit weight training program. Today the focus was on the Chest, Shoulders, Triceps, Quads and Abs. The idea is to do 3 sets of 15 each for each circuit.

Circuit 1
Push-Ups
Squats

Push-ups were harder than I thought they would be. I remember being stronger on these so I’m happy that I’ll be working on these.

Circuit 2
Dumbbell Chest Flys (8lb weights)
Sumo Squats

Not to much trouble with this circuit. Might use a little bit lighter weight for the flys next time.

Circuit 3
Bench Dips
Leg Extensions

Bench dips are always a bit hard after 2 sets but pushed through.

Circuit 4
Lateral Raises
Jumping Jacks (1 minute)
Basic Crunches

This circuit was good except I could really feel my calves working on the jumping jacks.

Circuit 5
Seated Tricep Extensions
Jump Rope (1 minute)
Scissors

Did not have a jump rope so I jumped in place for 1 minute. I also added a few more tricep exercises with a machine. Ab work felt good too.

I will like these workouts better when I can move more freely around the gym but I got in the workout and feel good. Tomorrow is Back, Biceps, Hamstrings, Glutes and Oblique Ab work! Day 2 tomorrow. Happy Fourth!

Don’t worry

but I am. I’m not sure if it’s my blood sugar, or if I’m tired or if it’s that I’d rather be any place than at work right now but I feel out of sorts today. I’m sure it’s only temporary. It doesn’t help that work is not so intriguing right now and a little mundane. It could be that I’m getting a little nervous about the half marathon I have coming up. I only have 6 weeks left to train and I haven’t done much running in the past 2 weeks. I’m also kind of bummed that my hubby will be in Kentucky during that time. I have come to really enjoy having him watch me or more recently be there to run the races with me. It’s just been so awesome to have him along for the ride in our new adventures of running and getting healthy together. I really didn’t think I needed or wanted to share my races with anyone but it has been much better than I imagined. Anyway I thought it might help to get some endorphins going by hitting up my Body Blast class after work but last minute kiddo watching (my niece and nephew) has gotten in the way of that. I’m not sure I was up for it anyway. On a positive note it’s a new week and here’s the training plan for the week: 4/25 – Rest 4/26 – 4 miles 4/27 – Cross training 4/28 – 3 miles 4/29 – rest 4/30 – 10 miles (yikes) 5/1 – 3 miles EZ Not sure I will get the 10 miler in on Saturday as Robb and I are looking to check out/run/walk the course for the trail run we have in two weeks. I also have a birthday lunch for my sister and cousin tentatively planned for that day too. So it might have to wait till Sunday. So my first run of the week (tomorrow) will be my version of Galloway’s run walk run method. I still need to read more about it but I think I am going to plan on running for 3 minutes and walking for 1. I just really need to make the time to get out there and run even if I’m not fully informed yet on all the specifics of his plan. I have come to realize that to make the most of this training journey that walking will be part of it and that’s okay. I have been feeling some pain post run especially on the long runs and think this change in training will help. The idea is to enjoy it and finish injury free.

A slight stepbackwards?

I made a decision to have lunch out today and normally that’s not a big deal but it is when it involves my weakness Topper’s Pizza. My intention was only to get a salad which except for the dressing is not so bad and head back to my desk. Once inside I gave in to the quick lunch idea, a small personal pizza and salad combo. I thought to mark St. Patrick’s Day I will top it with green bell peppers and my favorite roasted red peppers. It ended up looking more like a Christmas pizza than a St. Patty’s Day one. I headed back to eat at my office desk enjoying the salad and pizza. I tend to eat too fast but I could still tell I was getting a little full. The old me would have shoved every last bit of pizza in my mouth and have called it a day. I picked up the last piece and looked at it again. I asked myself “Do you really want this?, “Is it okay to just throw it away with others starving in the world? Yes I thought that, but more like it seems such a waste. At any rate I said to myself…it is okay. I set it back down, grabbed my other trash and threw it away. I know I indulged and not to make justifications, but I have been really hungry the past few days and I just felt like I needed it. I also have been the same weight for the past week and thought I might need to increase my calories and bust this plateau. Hopefully it won’t backfire. Happy St. Patrick’s Day!

Overcoming Doubts

Every time I start to think about running 13.1 miles I begin to doubt that I have what it takes to complete that distance. I get a bit overwhelmed thinking I have to do this 3 mile run 4 more times and then some. I worry about my back, my feet and whole body taking a pounding from all this running.  Then sometimes I’ll have a good run and think I could run for miles and miles. So I have to focus on not demanding too much too early. I remind myself to take it one day and one run at a time. Not all runs will go well but some will. Plus I have a little less than 3 months to train and really that is plenty of time. So be gone doubts I will do this.

So for my past week running training plan in review:
I had my second longest miles run in a week with a total of 13.07 down from 14 the week before so not too bad.  This included two runs with hubby – a 5k in Malibu on Saturday and our loop  around our house two times for about 2 miles yesterday.  I also did one of my mile loops 5 times for my long run on Thursday night.

This week:
Today is a much needed day off. However, I plan on doing some stretching and some physical therapy excerises for my back tonight when I get home. Then the rest of the week I have 4 runs to complete ranging from 3 miles to the long one of 6 on Saturday. I also have the option of cross training so I might get a bike ride in for 15-20 minutes.

Happy Running! 🙂

Another Good Run

I got off work yesterday and headed over to see my nephew and niece. One of the kiddos forgot their jacket in my car. At any rate I had asked if they wanted to go on a run earlier in the day and they said NO! It sounded definitive. So I didn’t bother to change into gym clothes before I left work. Well I got over to their house and helped them with homework and when Tom was done he said “Do you want to go for a run Auntie?” I was a little surprised as it seemed he didn’t have that much interest, but I quickly changed. I figured this was the moment. I had to make a choice and I decided it is true that the hardest part is sometimes just getting out the door. So we did. Tom and I on foot and Tia on her scooter. I had mapped out a loop which was about .58miles per loop. So Tom and I thought two miles would be good. So that was four times around. Tia made it twice around before she headed off to soccer practice and Tom and I finished the laps. I was doing pretty well the first lap and part of the second but then I think trying to keep up with a 12 year-old caught up with me. I slowed my pace but I could still feel a stitch coming on. I kept going but slowed down, concentrated on my breathing and it seemed to help a little. It wasn’t as good a run as the day before but it was a good run and I enjoyed the time with my kiddos.

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