Weds Workouts
Nice and early to get back in the swing of things.
60 minute spin (Hills format) Pushing lots of resistance
30 minutes weights (upper body)
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
I tried...really I did. I may go to the gym and walk/run on the TM later, but I went out for a 10 minute bike ride, and spent about 30 seconds on my aero bars and managed to shift gears :)
ETA: 30 min run/walk intervals at the gym.
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~~~~~
Trainer:
Warm up - TM 2 min jog (4.8-5.0)
5 min @ 6.0, 20sec break then 1.5 min @7.0; 1:30 walk @3.5, then repeat (1 min 7.0)
Circuit - 4 stations, 15 reps, 4 rounds
45lb sumo squat high pull, pushup-jacks, 12lb med ball slam (no legs), jump lunges
(pushup jacks = feet go out on the down, in on the up - simultaneous motion)
Then immediately to 30 min Core and Upper Body Blast class - warm up with jumping jacks, power jacks, arms out front jacks, speed skaters, walking pushups, 8lb bicep curls (2ct, bottom halves, top halves, singles), 18lb skull crushers, 8lb chest fly, 8lb weighted leg climb (abs), 2-ups (sit ups, 2ct), crunches, fliers for low back, bird dogs, pushup side planks, pushups, etc etc
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Evening training with the group; 5.5 miles at a 9:53pace..... that's what happens when the pace coach throws her back out and I'm the only one who shows up with a Garmin and a headlamp; I ran the group WAY too fast! They'll all be cussing my name tomorrow. We were "told" to aim for a 10:30 pace. Oops. My bad. 
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
,Michele...I always have speed envy. I have said before the only way I could go that fast is to be drug behind a truck. Maybe someday I will get to the high 10's. But hey I am doing it!!!
Lots of 5K's, 10K's., 4 1/2 Marathons, 3 Sprint Triathlon done. 2 Olympics and my First IRONMAN 70.3 September 2013 and First Full Marathon Dec 2013 !!!!!
My blog- www.NPRunner.blogspot.com
