Weekly Workouts 4/20-4/26
It is going to be a strange week. My wife is having her VSG surgery on Wednesday so I am taking off work Wed-Fri to help her. We will see what the hospital offers for work outs. If nothing else, I will walk/run as much as I can. Plus, help her walk around the hospital.
Monday - 28 minutes/2.7 miles on the elliptical. 4x4 workout Avg HR 150. I did 3 intense intervals of 4 minutes. I decided to go run after I got home from work. I did 4.5 miles in 68 minutes. I did the 5K portion in 44:50 and that included walking the entire second K. I think I am going to change my goal to sub 40 for the my 5K on May 2nd. Doable on a flat course but the course I will be on starts going down a steep hill and finishes going up the same hill. It is about a 1/2 of a K and climbs 60-70 feet. Most of that in the first 200 meters. So sub 40 is going to be tough.
Tues - off day, I was going to take our rescued pointer mix for a walk but he slipped the lead so spent 45 minutes getting him corraled.
Wed - surgery for my wife went fine. She was back less than 1.5 hours. Managed to walk 3.5 miles.
Thurs - while my wife slept, I went for a 2 hour walk. 8.2 miles. I did a 5K in 44 minutes with a HR of 159. It was a more hilly route than what I am used to.
Fri - after over doing it a bit Thursday, I only did a short 1.5 walk in 30 minutes.
Sat - I started out to do a practice 5K and decided to take my dog with me. I walked a 1/2 mile first and then started the 5K. Half way into it, my dog cut in front of me as I was running and I tripped and took a fall. Luckily, just a bruised hip and a minor scrape. But, I decided that was enough and walked home. I ended up with 4 miles for the day.
Sun - I did a warmup and a practice 5K, this time without the dog. I did the 5 K in 40:45with an avg HR of 157 which beat my best by 30 seconds. I did take the dog on another walk and ended with a total of 6.75 miles for the day.
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
Wishing her good luck on her surgery! (and funnily enough, I was posting a workout thread at the same time as you!! I took mine down).
Another race, another dollar.... lol! Just finished a trail half-marathon yesterday and gearing up for a 10k this Sunday and then another half in 2 weeks. Love it!!
Monday: 1000mts swim in 24min
Tues: 6.75mi am run then 1000mt swim in 24min (again)
Weds: rest day & orientation for the Intro to Spring Trails program - - my first as a coach!
Thurs: 4mi hill repeats
Friday:rest
Saturday: 10mi am trail run
Sunday: Pike's Peek 10k race (net time 1:00:00. I kid you not!)
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. She is looking forward to it. She is a light weight as she is starting out at 195. She has lost about 8 lbs on the pre-surgery diet. I bought her a polar H7 blue tooth chest strap for her surgery gift.
A question about trail running, is this like concrete/improved bike trails or running on unimproved trails?
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
Sorry it took me a sec to reply... When I post "trail run" it usually is the out-in-the-woods, single track kind of trails. Maryland has some technical trails (like big rocks, inclines, creek/stream crossings) but overall an expansive trail system. When I run for marathon training, we're on "trails" but they're paved - - so I don't really call them a trail.
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'm home ALL WEEK! I'm so happy.
Monday - yoga at home
Tuesday - 5k training, yoga stretching, yoga class
Wednesday - yoga class
Thursday - 5k training, yoga stretching, pound class
Friday - piyo class, tai chi class, pilates class
Saturday - 5k training, yoga stretching
Sunday - yoga at home
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)
I am thinking about signing up for 2K swim race on the 3rd, but I know the water is going to be cold. 
They don't have a competitive wetsuit division, so if I am going to race for a medal, no wetsuit. The water is going to be between 68-70 degrees... anyone have any experience with that?
Monday - spin class
Tuesday - swim 1.5 miles and zumba class
Wednesday - spin class
Thursday - swim 1.5 miles and zumba class
Friday - run 3-4 miles
Saturday - rest day
Sunday - bike 20 miles
289 / 273 / 163.4 / 164 10cc AP Standard 
my band!
And apparently I'm going to start working with a personal trainer tomorrow. I think I want to try for once a week.
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)
Gret to see how everyone is doing in terms of exercise! Interesting how our lives change after surgery. I was in Disney with the high school band as a chaperone from Saturday to Wednesday this week. I could not do any exercise on Saturday or Wednesday due to travel. But on Sunday, Monday and Tuesday went out for 3 mile run all 3 days. Add in a TON of walking in the parks and got in alot of exercise!!
Then, today my first day back was able to get to a Spin Class. Love that I lost 140 pounds but MORE important is how my life is so much more healthy!!
Yours in WLS Journey,
Bill Mac
