Weekly Workouts 2/9
I did my second 5k yesterday and I managed to shave 3.5 minutes off my previous time from October! My official time was 51:22 :D I'm wondering if I'll be able to get it down to 50 for my next 5k which is March 14. That would rock.
Monday: yoga at home
Tuesday: 5k training and yoga stretching, yoga class
Wednesday: yoga class, physical therapy (last session!!)
Thursday: 5k training and yoga stretching
Friday: tai chi class, pilates class
Saturday: 5k training and yoga stretching
Sunday: yoga at home
What are your exercise plans? How did your weekend races go?
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Congratulations on your race!
Monday: Eliptical
Tuesday: Rest or Swim practice depending on time
Wednesday: Body Shred and spinning
Thursday: Swim practice, Run
Friday: TRX and run
Sat: Power Yoga, Run
Sunday: Swim, Body Shred
Still working towards my Triathlons in may with the goal getting through a 1 mile swim
Thanks!
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Gwen, I have no doubt you'll get under 50min! Every training program I've done incorporated speedwork and that really helps. Last week we did 10x200s with 200 recoveries..... it's kicking your own butt, in a good way!
Monday: swim, 1000 mts in 30min
Tuesday: am run 6mi, followed by 500mts swim in 15min
Weds: group speedwork
Thurs: rest
Friday: unintended rest (swim ctr closed for a conference, boo!)
Saturday: Group run (cut it short to 11mi)
Sunday: trail run, 5mi in 4*F (wind chill of -11!)
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.
Thanks! My plan does have speed days, but, after talking with my partner, we think that they might be too long, which means I can't actually run as fast as I should. (They're x400s.) So I might change that up a bit. He also thinks that I should work on some knee lifts and butt kicks, since bending my knees seems to be a problem for me.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Congrats on the race Gwen :) It's so fun to see our times go DOWN!!
I did some thinking about fitness goals this weekend. I haven't been exactly working towards something lately and I know that always helps. I came up with a few things that I want:
- to be able to do more yoga poses / better form
- run faster
- be more competitive in sprint triathlons
- maintain overall fitness & strength
To accomplish #1:
I think I might actually want to lose a few more lbs. Potentially I will shoot for 160. I'm not planning on really changing my diet too much, but just cutting back a little on the extras. Also I will continue w/ at least two instructor led classes / week and additional work on my own.
For #2:
I will continue with one longer run / week -- Monday works well for this ~6 miles. I also want to get one med run in per week ~3 miles and another run either sprints or a fast mile each week.
For #3:
I need to get on the bike and in the pool ~once / week. These two are more things I need to change b/c I haven't been doing this at all lately.
For #4:
Lift or conditioning class w/ weights at least once per week.
This is a lot! Man to keep up with everything I need to do multiple workouts / day some days. This is my thought for this week:
Monday - am: 6 mile run pm: yoga or spin (can only get in if the furnace guy gets here soon!)
Tuesday - lift & sprint
Wednesday - lunch: short run & yoga pm: hockey
Thursday - spin (gotta get over the fact that I went on a date w/ the instructor) pm: maybe yoga &/or swim
Friday - lunch: yoga & swim pm: hockey
Saturday - yoga
Sunday - fast mile & yoga
I have a little wiggle room in here. The tri is not till the spring, but getting on the bike & in the pool will be my biggest challenge.
VSG: 12/12/13, LBL, small TL, BL/BA: 11/7/14 Twins 12/9/18 HW after Twins 260. 5'10 37 years old - Stacy_WLS (MFP)
Thanks, Stacy!
I really like your goals - yoga, cross training, weights. Great plans!
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
For #2 shorter more intense runs & intervals will help. The key to running faster is increasing your HR Zones. I do a number of interval sets on the treadmill that force my HR into higher zones for specific periods of time. my Longish runs are done at an endurance pace where I keep my HR at that point right below AT.
#3 if you have a Trainer with a Cadence speed sensor then take a look at TrainerRoad.com
Overall with your fitness goals being somewhat race related if you can afford it look into getting a coach. I know my coach has saved me and his workouts force me to push myself which result in improvements.
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
