Weekly Workouts - 4/13-4/19
The goal this week is to keep getting my endurance up. I have a 5K on 5/2 and my goal is sub 46 minutes.
Monday - 1 mile on treadmill in 15 minutes HR 135, 2 miles on elliptical in 20:30, HR 160, 1.6 miles walking in 46 minutes HR 125. Plus I did some light weights between the treadmill & elliptical.
Tuesday - 2.4 miles on elliptical HR 152 27 minutes, 2 miles walking HR 126 34 minutes.
I am trying out the 4x4 workout on the elliptical where you warm up for 4 minutes at 60% max HR then 4 minutes intense at 90-95% max HR, then 4 minutes intense and then 4 minutes at 60% to cool down. Today I did 12 minutes intense and 15 minutes active rest as they call it. I have always seen charts for max HR. This site said to work out as intense as possible for as long as possible and the peak HR during that time is your max HR.
Wed - I walked 4 miles today. I warmed up with a 1/2 mile with a HR of 130 then did a 5K in 46 minutes with an avg HR of 140. I was aiming to keep the HR between 130 - 150. I was surprised at how far I had to run to get the HR up to 150. Working out intensely on the elliptical is making a difference. After the 5K, I walked .4 miles to cool down.
Thurs - Did 25 minutes of 4x4 on the elliptical. 10 minutes intense and 13 moderate. Avg HR 152. Then went and walked/ran 4.1 miles in 1:03. avg HR 141. Felt pretty good today. I guess I had it.
Fri - 30 minutes steady pace on the elliptical for 2.6 miles HR 142. Walked 2.4 miles in 46 minutes. Slow pace HR 120.
Sat - I did a practice 5K in prep for my 5K on May 2nd. I walked for 5 minutes to warm up and then started. I finished in 41:15 which shattered my best of 46 minutes. My avg HR was 156. I cannot run the whole time yet but basically I can run a minute and then walk 30 to 45 seconds and repeat. My hips bother me more than anything which has kept me from running the whole time. After the 5K, I walked a slow 5.5K in 1 hour with avg HR of 120.
Sunday -5 hours of walking around Sea World with the grandkids. Then walked 2 miles with my wife. She is having her VSG on Wed. We will have the same surgery anniversaries. 4/22.
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
I've got three weeks until my next 5k, so I'm trying out a new training program for those three weeks. I'll be using an app called "5k Pacer" and starting with week 6, day 1. I also just got a heart rate monitor to use with my runs, so I'm excited to get to use that on Tuesday!
Mon - yoga at home
Tues - 5k training and yoga stretching
Wed - yoga class
Thurs - 5k training and yoga stretching, pound class
Fri - piyo class, tai chi class, pilates class
Sat - yoga at home
Sun - 5k training and yoga stretching
(Sat and Sun might switch depending on weather/scheduling.)
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)
my band! 
It left me sore for DAYS. But I'm going back this week! It was cardio with drumsticks and very loud. :)
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)
My next trail Half is this weekend, yay!!! Can't wait to run with some of my trail friends... I go thru withdrawl if I don't see them on a weekly basis!
Monday: 1000mts swim (flip turns 100% of the time, bringing average times to under 30min)
Tues: am run 6mi (with a brutal hill thrown in for fun)
Weds:5.5mi solo run.... with more hills.
Thurs: am swim, 1000mts in less than 25min
Friday: 1000mts swim
Saturday: 5mi trail run
Sunday: the North Face Endurance Challenge DC Half-Marathon
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.
I have people trying to convince me to learn flip turns.
My response I can't flip turn in an Open Water Swim!
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
Yeah, I'm a newbie to swimming but, even so, I see it as a neat trick to practice longer distances.... 25mt pool each way ends up feeling more like a 50mt length! Once I get it thru my head that I'm actually competent in the water, I'll move on to real workouts... ;)
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.
It looks like there are some TI programs locally but I'm too much a cheapskate to pay for lessons... lol ;)
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.
