Monday workouts
500m swim (slowly but surely doing it better)
60m spin 17.4 miles
60 minutes weights Back and Biceps.
Lunch 50 minute spin 14.5 Miles I hate the bike we have at my office.
60m spin 17.4 miles
60 minutes weights Back and Biceps.
Lunch 50 minute spin 14.5 Miles I hate the bike we have at my office.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
20 mile bike ride
www.sexyskinnybitch.wordpress.com - my journey to sexy skinny bitch status
11/16/12 - Got my Body by Sauceda - arms, Bl/BA, LBL, thigh lift.
HW 420/ SW 335 /CW 200 
85 lbs lost pre-op / 135 post op
~~~~Alison~~~~~
I am embarrassed to say I have not ran in over a month! I broke my baby toe in November and it just went down hill. I did the elliptical and a few spin classes but certainly could of done more.
Today I planned on a 5 minute warm up on the TM then a 4minute( 5mph) to 1minute (4 mph) ratio of running and walking for 30 minutes and a 10 minute cool down; I had to downgrade to a 3 to 2 ratio but I am okay with that.
My goal is to run every other day for the next two weeks to get back in the groove of things.I am also going to register for a 5 k at the end of the month and a Valentines Day 8 K.
Mary
Today I planned on a 5 minute warm up on the TM then a 4minute( 5mph) to 1minute (4 mph) ratio of running and walking for 30 minutes and a 10 minute cool down; I had to downgrade to a 3 to 2 ratio but I am okay with that.
My goal is to run every other day for the next two weeks to get back in the groove of things.I am also going to register for a 5 k at the end of the month and a Valentines Day 8 K.
Mary
Mary, RNY, October 2004
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