Tuesday March 31, 2009

I ran today!!! I am so excited to be able to type that. I have had a rough two weeks with how I feel about myself and my training combined. The conditions were wonderful, sunny but not hot, breeze but not gusty. I did (oops almost typed ONLY but not going to do that negativity) 4k and had to walk a bit at the end. I think once I go back to wearing my IT strap it will help stop that..that and do my stretches/stick.

Monday: Yoga night

Tonight was Yoga. Sue had planned a Yin yoga and restorative night.

Yin Yoga has the same goals and objectives as any other school of yoga; however, it directs the stimulation normally created in the asana portion of the practice deeper than the superficial or muscular tissues (which we are calling the yang tissues). Yin Yoga targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much in a more active style of asana practice.

I feel very settled after, except for the raging headache. Although I suspect that has more to do with the weather.

I wish I knew what happened to me in the last two weeks but something was not right. I wanted to workout and follow my plan but it felt like I could not make my body, well more my mind do anything. I felt resentful to the schedule and like it was supposed to be for someone else...there I go again. I feel like it should have been for an athlete, not me.

So this week the program will not own me. I will own it.

...AAAND take 3 on week 3 I CAN DO THIS

Monday - Yoga

Tuesday - run - 4k - swim - 30 minutes- try for 44 lengths this time (or 22 laps, whichever is easier for you to count)

Wednesday - morning - bike - 45 minutes - continue the same workout as last week, (option- go one gear harder) - weights at night

Thursday - run - 5k - 30 minutes swim - same as Tuesday

Friday - might do tuesdays swim tonight depending on stuff.

Saturday - 45 minute bike - same as Wednesday

Sunday - 5k run - if you feel good, 30 minute swim

Week 4 AKA week 3 done right

Monday - off

Tuesday - run - 4k -
Wednesday - morning - bike - 45 minutes - continue the same workout as last week, (option- go one gear harder) - weights at night
Thursday - run - 5k -
Friday - off
Saturday - 45 minute bike - same as Wednesday
Sunday - 5k run - if you feel good, 30 minute swim

I need a do over/Mulligan....

I need a do over for this past week. I was having 2 good weeks and then some health stuff cropped up. However I think there was also some fear in there as well. Fear that I was starting to do what I knew I could so I freaked a bit. I need to be prepared for when this crops up again - cause it has in the past and I am sure it might in the future.

This is a goose egg

My last two days of training have been ...a big old goose egg.

Tomorrow will not be.

Monday March 16, 2009: Oh squats how I HATE thee

Is there such a thing as death by squats? I really think there might be. I think it may have been attempted today, along with wall sits, jump squats, push ups, burpees, squatting shoulder presses etc.

Again I cannot recall all I did but it felt like an hour of torture.

I am sure my knees must be having a discussion asking what on earth I am doing to them.

Yoga tonight: S. said be prepared to sweat...and sweat we did.

Week three according to E

Monday - Yoga and swim if you had time

Had to switch Wednesday's weights workout to today as I have my neieces on Wednesday. So today yoga (and she said we would sweat...nooooooo!), weights and if i can get to the pool in time, a swim.

Tuesday - run - 4k - swim - 30 minutes- try for 44 lengths this time (or 22 laps, whichever is easier for you to count)

Wednesday - morning - bike - 45 minutes - continue the same workout as last week, (option- go one gear harder) - weights at night

no weights today- did monday

Thursday - run - 5k - 30 minutes swim - same as Tuesday

Friday - off

Saturday - 45 minute bike - same as Wednesday

Sunday - 5k run - if you feel good, 30 minute swim

Sunday: Eye of the Tiger

4K run and a swim on the schedule. Pool closed due to fouling- no swim

4K done in Scarborough. Enjoying running is slowly coming back to me.

Eye of the Tiger came on my shuffle play list about 4 times while running...I changed the words to be all about me ...lol! I am such a nerd.

Just keep spinning...just keep spinning...

I did the same 45min workout on the trainer.

1. I cannot seem to count...last time I did the 45min workout I did in reality 50mins. This time 40mins. I have been using my ipod stopwatch and I hate it as I have to keep picking it up to check the time. It is especially annoying when I am trying to time my one leg drills.

2. I was freaking tired today and was really sweating within 10minutes - as if I had been riding for 45mins

3. I kept going and did the workout.

Run night

4K was supposed to be done tomorrow but I am visiting with my parents so decided to do it tonight. I was hungry before I started my run. I have not been feeling right so not eating much during the day. I start my day off with the Vega shake but other than that, some fruit and maybe half a bagel if I can stomach it at work.

I felt better than the previous runs in terms of it being a bit easier mentally. My negative thoughts were not as bad (or the ipod helped to drown them out ..lol) and it was not until near the end that my shins and outside left knee began to ache. Stretching is in order tonight and tomorrow.

Weight training with the personal trainer and a swim today

Just finished my workout with the personal trainer. I want to flake out on the couch for now but need to refuel a bit for a bit before doing the swim that is on tonight's schedule.

What was the workout...too tired and cranky to type. Let's just say there was squats, lots, dead lifts, up/downs, chest presses, running, curls, back extensions and wall sits...and a few others I think my memory is trying to block out...lol

Swim was ok but lane was freaking busy! There was only one lane as lessons were going on. I did 30mins as I was supposed to. I did 40 lengths.

I am tired...sleepy time

A bike for one please.

Today was a swim but the pool is closed from 430-8pm for kids swim classes and I did not want to swim late as sometimes it wakes me up. So I asked E. to switch tomorrow's bike with today's swim and he said ok. As I was coming home from work and after school club I SO did not want to do my bike or a swim or a run or anything other than grabbing take out and sitting my ass on the couch. BUT THAT WAS NEVER AN OPTION..SO...

I came home, changed and got my ass on the bike after an inspiring text message from E.

It was like a spin class for one (get the title...hahaha!) with the 45min workout he laid out for me.

A sweaty Lesley after I was done but a Lesley who is ready to eat something and then settle in to watch The Biggest Loser.

Monday March 9, 2009: Run Day

Yup. Running is still hard for me. 4K was on the schedule and I slogged through it all. I took two walk breaks and my soleus on both sides is as tight as a hot strippers backside! I came home and stretched and will stretch again and maybe even use the stick if needed.

Did I really use to run distances like 15K....

Remember where you are and go from there. I heard that once and I need to remind myself of this.

Week 2 according to E.

Monday – 4k run
Tuesday – 30 min. swim
Wednesday – 45 min. bike in the morning and weights in the evening
Thursday – off
Friday – 4k run
Saturday – 45 min. bike
Sunday – 4k run

Saturday or Sunday 30 mins swim


Bike workout – these will be the same this week as what we did on Saturday. For the moment, I want you to become a bit more efficient and comfortable on the bike before we put you through tougher workouts.

5 minutes easy spin w/up
go up to a harder gear
30 seconds at a higher cadence and rest for 30 seconds repeat 5 times
one legged drills – 15 sec each side and then 30 seconds quick spin – 5 sets
easy spin for 2 minutes
go into your middle ring and find a gear you can pedal for 15 minutes – this is NOT to be an easy gear to push through
easy spin in a easy gear for 3 minutes
one legged drills - 15 sec each side and then 30 seconds quick spin – 5 sets
10 seconds at a higher cadence and rest for 20 seconds repeat 5 times
5 min. easy gear for cool down

points to remember – cooling down spin is very important…lets your legs relax after your workout
focus on keeping your left knee in
focus on a smooth pedal stroke – push down with the balls of your feet, scrape the mud off your shoes across the bottom and kick yourself with the heel as you come around

Ohhhhhhhh so that is what bike drills are..

When a certain someone offers to come over and teach you bike drills....say yes...wait so no....so yes...uh huh..say no.. crap I cannot decide.

About 45mins of some drills = a sweaty red faced Lesley

March 6, 2009

No I did not break my arm, while riding my bike. I was looking for my bike picture and saw this and it made me giggle.

45mins on the trainer tonight- very easy constant spinning to try to loosen the legs. Sadly my quads are still screaming with pain from Wednesday's leg workout then run.

This weekend....a bike session with E (I think) and then a 5K on Sunday. This 5k will be done in Scarb. as I will be visiting my mom.

Why I wish I was a guy OR a humble restart

Dear lord! My quads are killing me. I started back with the trainer and I realized that I AM OUT OF SHAPE.

When did I realize this? I realized this during the workout and run yesterday.

When did I FEEL this? When I woke up and got out of bed and then went to the bathroom. I realized it when I wished I was a guy and never had to sit down to pee..cause I was not sure if my quads were going to allow me to stand up again.

Wed March 4, 2009

Weights and run day

The plan:

My first session with the new personal trainer - 50mins.

Actual: I met up with T. the new personal trainer today. He sure seems like he can work someone out...oh I am in crap. We started with shoulder presses for 30 seconds then putting them down and doing suicides. We did 3 sets of these. Then push ups for 30 seconds and then suicides. Again, 3 sets. He then set up a small circuit of squats, back extensions, and plie type things while doing dumbbell curls. 2 rounds of the circuit. He then set up another circuit of cable rows on the bosu, an ab exercise and flys on the other bosu. After this was wall sits 2 mins then up to do squats on your toes, back to wall sit for 1 min, up to the do toe thing, wall sit for .5min and then toe thing. We ended with some standing side leg lift things.

I then felt bad about missing the rest of yesterdays run so went out and slogged through 4K. I somehow think along the way I forgot how to run. It was pretty demoralizing at some points but I keep reminding myself that I am pretty much a beginner again. I got out, I ran.

Body: left side ITband and piriformis area hurt now..I did some stretches and will do more tonight

OOOOOOhhhhhhhh the road back seems to be a long one.

Tuesday: Bike

Okay so tonight's workout 45 minutes
10 minutes easy pedal to warm up
In middle ring on front and 5 rings up from the bottom. Pick up the pace for 30seconds. Slow down and easy pedal for 1 minute. Repeat 5 times
Go to an easier gear and ride easy for 5 minutes.
Go back to previous gear and add one harder. Pick up the pace for 30 seconds. Slow down and easy pedal for 1 minute. Repeat5 times
Go to an easier gear and ride easy for 5 minutes. 10 minute easy spin for cool down

So that was my plan that was sent to me. I admit to being a total bike noob so I do not know (duh me) when I am in what 'ring' so I just went by feel...I felt better tonight that in the past rides on the trainer but still need some help figuring out how to use it.

I had a run for tonight but I am utterly mentally spent today due to my Nana and work issues so my ass is getting up tomorrow to run. Yay (said with the utmost sincerity)

This week according to E

Monday: rest

Tuesday: you will start with a 4k run...TM or road (thispreferable ) in the morning and a bike in the evening for 40 minutes.

Wednesday: you will have weights in the evening.

Thursday: you will have a 45 minute bike..mostly drills....it'll get you in thehabit of good skills.

Friday: Off.

Saturday...run day. 5k. Outside.

Sunday.: 45 minute bike.