weekly work out 6:26:17

Hi I am so thrilled today. I rode 70k on a very hilly route and rode one of the worst hills around this area. I made it up and so proud. Rode through hail, rain lightning strong winds and I did it in 3 hours 35 minutes.

Monday rest stretch

Tues 30 minutes s/f 60 minute run on the treadmill

wed 60 minute swim

thursday 70 minute run including 4 hill and 4 x 400 m at fast pace

Friday s/f 20 minutes ride 80 minutes

Saturday open water swim 45 minutes run 110

sunday ride 120 minutes

This is my vacation prep week - we leave Saturday, so

Monday - Fencing 2.5 hours

Tuesday - TRX 1 hour

Wedensday - Fencing 2 hours

Thursday - rest

Friday - Personal trainer 1 hour

Saturday - probably a good bit of walking once we get off the plane in Jamaica

Sunday - the resort has a kick-ass gym and offers classes so I'm sure I'll find something.

Have a great week everyone!

have a great vacation lucky you

Our oldest heads to college in the fall. And our younger one starts HS this fall. This is our last shot at getting everyone in the same place at the same time.

Ran a 24 hour race on Saturday. I ran 100k in 15:05 but decided to stop as my feet were thrashed. I feel pretty good this morning. Only minor DOMS and some stiffness. Training, it works.

Monday-Travel and airport walking

Tuesday-yoga and maybe a 4 mile jog if the storms hold off.

Wednesday-3 mile run

Thursday-4 mile run

Friday-yoga

Saturday-haven't decided

Sunday-yoga and rest, probably.

That is amazing. You did great with the run and I hope you are proud of yourself

I'm only allowed to wal****il 7/17 and I hadn't even been doing that until the end of last week. But I've been walking at least .8 miles every day since 6/23 and that's been lovely!

I really, really miss yoga.

I'm reposting this here from the RNY Menu group because I'm hoping for input as well as support!

Exercise:

Here is my basic exercise plan:

Sunday - Run and Walk (run per 5K training app- walk to get to a total of 10k steps)

Monday- Bike to work (14 miles round trip) Walk 10K steps Upper body bands workout

Tuesday - Bike to work/ Walk 10K steps

Wednesday- Run and Walk Upper body bands workout

Thursday - Bike to work, Walk 5K steps (Thursdays I drive "home" to NE Ohio which seriously crimps my available time for exercise!)

Friday- Run and Walk Upper body bands workout

Saturday- Hike/Walk 10k steps Stretching/very beginner's yoga

Most of my weight loss goals are fitness oriented, I'm afraid that as I lose my fat weight, I'll also lose the strength that came from hauling all those excess pounds around! While the biking is new to me, I'm biking at about 9.5 mph which is so slow it doesn't even qualify as exercise on MFP! And my "running" is slower than most of you can walk, like 17 minute miles! just pointing out that it might look like a lot of exercise but it's not very HARD exercise. It's like "active minutes" that end up kicking my ass. Clearly my BODY thinks that my slow running and biking should count as cardio ;-)

Be proud that you are doing it and speed will come with time. I remember the first time I ran around the bay 30k race and my trainer came out after she had finished to run the the last 5k with me. Well I was running and she was walking and I said to her this is bad your walk is my run and she said I just walk real fast but you know what it did not matter it was my run and I was doing it. Speed will come. I am still not fast as everyone else but that is OK.

I have just learned that riding will help you to become a faster runner. I find it is easier to get faster with the bike than running.

Make sure you stretch after your workouts and that means the bike . Your running and biking does count as cardio as long as you are getting the heart rate up. If you are than great and if not than peddle a little faster for a minute than recover for a minute or two and repeat. You got this