Weekly workouts 4/27/15 - 5/3/15
Marathon training season begins this week! Can't wait to join back up with my running friends on the regular.... Also picking up my bike from the shop this week, so hopefully my workouts will include some rides (and not falls.)
Monday: 1000mt swim
Tues: 5mi solo am run, 7 mi pm trail run
Weds: 3mi bike ride
Thurs: 1000mts swim
Fri: 5mi bike ride (improved to 10mph)
Saturday: trail run (first as a pace coach!)
Sunday: Frederick 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.
My last race for the season is this weekend (maybe I'll see you there - I'm doing the 5k at Frederick and then will be cheering my partner on for the half on Sunday). And then I'll take a week of easy running before I start training for the Marine Corps 10k! Woo! I'm starting personal training this week and I'm also debating whether or not to keep the Pound class since it seems to wreck my lower back. I can't make it this week anyway, but I think I'll give it two more tries.
Monday: yoga at home
Tuesday: 5k training, yoga stretching, yoga class
Wednesday: personal training
Thursday: 5k training, yoga stretching
Friday: piyo class, tai chi class
Saturday: 5k race #5!
Sunday: yoga in hotel
This is a light exercise week for me, but I'm okay with that since the next two weeks are just super busy in general as I prepare for my 20th high school reunion!
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)
Good luck at the 5k! I have a friend doing the Nutjob, so look out for a bunch of Montgomery County Road Runners - - though I'll probably be the only dork sporting our club logo!
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.
My partner is doing the Nutjob for the second year in a row. Since he's a nut :P (I'm just jealous.)
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)
Getting ready for my 5K on Saturday. My goal is to beat 41 minutes. If I beat 40 minutes I will be ecstatic.
Mon - 4x4 traning on the elliptical. I did 3 miles in 29 minutes. Avg HR 155. I would guess my avg HR during the intense sessions was about 165. I then went on a 3 mile walk/run. I managed to run the first .6 miles(7:15) without stopping which is about 5K. The first mile was in 13:10. It was a nice cool morning and the 1st mile is pretty much on a downhill slope. I walked another 1/2 mile and then ran/walked another 1 mile in 13:50. Then cooled down for another 1/2 mile. Avg HR over the 3 miles was 147. Trying to decide what to do Tuesday.
Endurance wise, breathing and HR, I think I could do a mile but my hip joints start aching and that makes me stop. But, I have not run a full mile in over 35 years so I probably just need to be patient and keep building up slowly.
Tues - I ran my first mile without stopping and ended up doing 5.2 miles total in 1:20. Plus I did 1 mile on the elliptical in 10 minutes.
Wed - 20 minutes of 4x4 Interval training on the elliptical 2.1 miles. Walked 2 miles in 37 minutes. Got home and took the setter mix for a walk/run. Did 2 miles in 27 minutes which is pretty fast for me. The dog tripped me again but luckily this time I did not go down. When we got back, my wife and I took our other dog for a slow walk of 1 mile in 27 minutes. She is 1 week post op.
Thurs - I decided to do a last practice 5K. I did it in 38 minutes which shattered my earlier best. My goal will be sub 40 minutes as the 5K on Saturday finishes going up a fairly long and steep hill. If I can finish at 39 minutes, I will have knocked 20 minutes off the time in my 1st 5K that was back in September.
Fri - off day
Sat - 5K
Sun - TBD
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
3 Weeks out from IM 70.3 Chatt
M: Tri Team swim (medium yardage focus on technique, sighting and drafting)
T: 1:15 VO2 trainer ride 15 minute Brick run
W: Endurance swim 2500M
TH: 1:15 endurance trainer ride 15minute brick run
F: Tri Team Swim
Sat: 4 hour bike I live in north GA so this will mean lots of hills. 3.5 hour ride was 2500 ft of Climbing
Sun: 1 Hour Tempo run 30 minute intervals or 1 minute pace below tempo.
Yeah the next couple weeks are going to be painful.
I am hoping the work I have put in pays off in CHoo as my DNF last year due to extreme dehydration continues to screw with my brain.
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
Fingers crossed for good weather & plenty of fluids for ya! I got a couple friends doing Kinetic (Lake Anna, VA), so have been hearing the training press from them....
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.
Well my focus on yoga, while I love it, has resulted in reduced speed running wise :( I guess that is what happens. Oh well. I don't want to give up the yoga, but I don't want to be slower either! Arg the decisions.
M - long run (planned on 6, died at 4 b/c I went to fast)
T - circuit training + fast mile (shooting for 7:45 -- anything sub 8 really will be good right now
W - if legs are up to it short run & yoga (otherwise elliptical & yoga)
T - ice hockey & maybe spinning
F - flying to san fran & dinner aka sitting on my butt
S - drinking in napa aka dancing through wineries -- maybe some random yoga if i'm not too drunk
S - brunching & flying home aka sitting on my butt -- potentially a trip to the gym if I get home in time
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)
