Today is an off day for exercise so that will be a nice break. I am going to start keeping better track of what I am eating and how I am feeling.
Breakfast at 7:45 - egg beaters with ham and a mandarins orange cup. Still pretty hungry afterwards.
8:45 - There is junk food everywhere at work today!! I passed on the donuts and sausage rolls, ate a banana instead.
10:45 - hungry again. Ate some baby carrots.
Wednesday, January 30, 2013
Tuesday, January 29, 2013
Jan 29
Today was a little better on the food front. I had a turkey wrap for lunch, much better than the salad yesterday. We had tacos for dinner, probably not the best thing but could have been much worse. I did at least eat some corn with them. And lettuce and salsa on the tacos, so that was several vegetable servings!!!
I am starting to see some major body improvements, so that is very encouraging!!! I guess this working out thing is paying off!!
Worked out today with the trainer again. When he told me what today's workout would be, I honestly did not think there was any way I would be able to complete all of it. But I did!!! I was very proud of myself. And I didn't take too many breaks along the way even. I'm guessing I am going to be quite sore tomorrow. At least it is an off day!!
Today's workout was:
50 sit-ups
40 squats
30 kettlebell swings with 35 lb
20 push press with 15 lb
10 full release push-ups (lift hands and feet off ground at bottom of each push-up)
Total time: 8:41
I am starting to see some major body improvements, so that is very encouraging!!! I guess this working out thing is paying off!!
Worked out today with the trainer again. When he told me what today's workout would be, I honestly did not think there was any way I would be able to complete all of it. But I did!!! I was very proud of myself. And I didn't take too many breaks along the way even. I'm guessing I am going to be quite sore tomorrow. At least it is an off day!!
Today's workout was:
50 sit-ups
40 squats
30 kettlebell swings with 35 lb
20 push press with 15 lb
10 full release push-ups (lift hands and feet off ground at bottom of each push-up)
Total time: 8:41
Jan 28
I tried to stay on the diet a little better today, even had a salad for lunch. I still don't like salad... I had a hamburger for dinner, minus the bun and with a side of mixed vegetables. It really doesn't bother me too much to not eat the bun. But I really miss the french fries with it....
Today's workout was 100 meter sprints. Sprint 100 meters, then walk for a minute, repeat 5 times. I have never really tried to "sprint" before. Gotta start somewhere... I actually wasn't that miserable after this workout.
Sprint 1: 24.4 seconds
Walk 1: 59.8
Sprint 2: 22.8
Walk 2: 1:00.4
Sprint 3: 22.3
Walk 3: 1:02.5
Sprint 4: 22.7
Walk 4: 1:00.6
Sprint 5: 24.0
Total time: 5:59.9
I then walked .3 mile cool-down
Today's workout was 100 meter sprints. Sprint 100 meters, then walk for a minute, repeat 5 times. I have never really tried to "sprint" before. Gotta start somewhere... I actually wasn't that miserable after this workout.
Sprint 1: 24.4 seconds
Walk 1: 59.8
Sprint 2: 22.8
Walk 2: 1:00.4
Sprint 3: 22.3
Walk 3: 1:02.5
Sprint 4: 22.7
Walk 4: 1:00.6
Sprint 5: 24.0
Total time: 5:59.9
I then walked .3 mile cool-down
Sunday, January 27, 2013
Jan 27
Today was another workout with the trainer.
Warmup:
30 jumprope swings
As many reps as possible in 15 minutes of:
10 knees to chest (on the pullup bar)
10 cleans with a 20 pound wall ball
250m row
I completed 5 reps plus 4 knees to chest
I have been eating better this week, but went shopping this morning and plan to really stick to the plan this week. Started off the day with an egg, red pepper, and ham omelet. It was pretty good.
Warmup:
30 jumprope swings
As many reps as possible in 15 minutes of:
10 knees to chest (on the pullup bar)
10 cleans with a 20 pound wall ball
250m row
I completed 5 reps plus 4 knees to chest
I have been eating better this week, but went shopping this morning and plan to really stick to the plan this week. Started off the day with an egg, red pepper, and ham omelet. It was pretty good.
Jan 25
Today was a workout provided by the trainer.
5 sets of:
10 kettlebell swings
100m run
10 burpies - had to do the pushups on my knees
I did it in 11:05. Then I walked .33 mile for a cooldown.
5 sets of:
10 kettlebell swings
100m run
10 burpies - had to do the pushups on my knees
I did it in 11:05. Then I walked .33 mile for a cooldown.
Jan 24
Back to the 5k training program today. Today was 60 seconds of running fast followed by 90 seconds of walking, repeat 8 times.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 15:10 | -13 |
| 1:00 (fast) | 7:51 | 6 |
| 1:30 (slow) | 13:14 | -7 |
| 1:00 (fast) | 7:50 | 6 |
| 1:30 (slow) | 16:09 | -4 |
| 1:00 (fast) | 8:10 | 1 |
| 1:30 (slow) | 18:41 | 3 |
| 1:00 (fast) | 8:07 | -5 |
| 1:30 (slow) | 18:03 | 5 |
| 1:00 (fast) | 9:35 | -5 |
| 1:30 (slow) | 18:09 | 0 |
| 1:00 (fast) | 9:22 | 5 |
| 1:30 (slow) | 15:29 | -6 |
| 1:00 (fast) | 9:28 | 4 |
| 1:30 (slow) | 18:48 | 0 |
| 1:00 (fast) | 8:37 | -3 |
| 1:30 (slow) | 17:56 | 6 |
| 3:00 (extra) | 20:53 | 7 |
Jan 23
Today was the first workout with my trainer.
Warmup:
25 kettle bells
3 sets of:
10 squats
10 pushups
1/3 mile run (Run from the house and do the top loop of the track then back to the house)
Time:
15:05
I really thought I might die at the end of this workout.
Warmup:
25 kettle bells
3 sets of:
10 squats
10 pushups
1/3 mile run (Run from the house and do the top loop of the track then back to the house)
Time:
15:05
I really thought I might die at the end of this workout.
Jan 21
Today's goal was 1.5 miles run/walk.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 14:52 | -13 |
| 1.50 mi (slow) | 13:06 | 13 |
| 0:39 (extra) | 17:37 | 0 |
Jan 20
Today's goal was to run/walk for 45 minutes. This seemed like forever!!!
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 16:02 | -12 |
| 45:00 (slow) | 15:13 | 15 |
| 0:03 (extra) | 13:58 | 0 |
Jan 17
I struggled with allergies or something and felt like crap, so I skipped a couple of days before my next workout. The goal today was 5 min warm-up then 60 seconds of jogging followed by 90 seconds of walking, repeat 8 times.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 16:13 | -13 |
| 1:00 (steady) | 11:37 | 5 |
| 1:30 (slow) | 14:32 | -4 |
| 1:00 (steady) | 11:37 | -1 |
| 1:30 (slow) | 14:49 | 6 |
| 1:00 (steady) | 11:18 | -5 |
| 1:30 (slow) | 14:55 | 2 |
| 1:00 (steady) | 10:28 | 4 |
| 1:30 (slow) | 15:27 | -6 |
| 1:00 (steady) | 11:12 | 3 |
| 1:30 (slow) | 14:37 | 2 |
| 1:00 (steady) | 11:00 | -4 |
| 1:30 (slow) | 17:25 | 5 |
| 1:00 (steady) | 11:22 | -3 |
| 1:30 (slow) | 16:28 | -1 |
| 1:00 (steady) | 12:13 | 5 |
| 1:30 (slow) | 15:27 | -5 |
| 5:58 (extra) | 18:47 | 12 |
Jan 13
I started a 5k training program using an app on my iphone. The first day's goal was to run or walk 1.5 miles after a 5 minute warm-up.
Training Plan: Beginner 5K
| Intervals | Pace (min/mi) | Elevation (ft) |
| 5:00 (warmup) | 16:20 | -13 |
| 1.50 mi (slow) | 14:58 | 13 |
| 0:09 (extra) | 16:45 | 0 |
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