KB's & Running

first off I tried running 4 miles on monday. I made it about 3.8 but some how the cool down button got pushed and so it stopped my pace 2 times. The second time just destroyed my rythym so I stopped and walked. I went over 5 miles total and almost got the 4 running. I just felt like trying to go for distance. I started at 6.0 and moved down a point with every 5 minute increment.

Then we did ALOT of pressing upper body.

Tonight's KB class is going to be one of the progressive rep overloads and will look much like this:

2 swing Right/2 swing left
2 clean right/2 clean left
2 clean & press right/2 c&p left
2 snatch right/2 snatch left
2 judo chop right/2 jc left
2 front squat

with each set we will increase the reps by 2 until we get to somwhere between 10 and 20 depending. we will end with 3 TGU per side.

Sounds easy but try it and don't give your self a rest period between sets unless you absolutely need it - just keep chugging through. I will use a 12 Kg KB. It will be so much fun!

I almost did it!

I ran 3 miles in 31 minutes but had to walk 2 minutes, so if I hadn't done that I would have made it. Unfortunately, I thought I was going to die so I had to take those 2 breaks. Here was what I did:

4.8 - 1 min
5.0 - 1 min
5.2 - 1 min
5.5 - 2 min
6.2 - 5 min
6.0 - 2.5 min
6.2 - 2.5 min
6.0 - 2.5 min
6.2 1.5 min
walked 1 min
6.0 - 5 min
6.2 - 5 min (walked 1 of those minutes).
Then I walked for 2 miles make 5 miles total.

Strength training: leg press, 4 way neck, hanging abs, rev hypers, hip extensions, and bicep curls.

A little late

Yesterday I was going to do spinning but no one showed up for class. That put me far behind since I don't eat before my morning cardio by the time I realized no one was coming I was beginning to get hungry. I managed 25 minutes on the elliptical.

Strength training was upper body stuff - close grip bench, triceps stuff.

All in all though when I stepped on the scale last night after my shower it registered at 145.5 - the lowest I have been. I don't know how that happened.

Tonight is KB class. Depending on how many people come I think we are going to do some double over head holds, maybe climbing stairs, some renegade rows. Stuff like that.

Class on tuesday was rep heavy and I tore a callus for the first time so tonight I will just be trying to baby it.

RIght now I got a virus on my computer and I have to go take it to the dr. to get fixed. what a bummer.

Monday Cardio

Treadmill Running:

5 min. at 5.0
5 min at 5.2
5 min at 5.5
2.5 min at 6.2
2.5 min at 5.5
2.5 min at 6.2
2.5 min at 5.5
1 min at 6.5
1 min at 6.4
2 min at 5.5
2 min at 6.2
1 min at 5.5

Total of 32 min for 3 miles. I walked 2 more miles to make a total of 5 miles in 1 hour and 2 minutes. My goal is 3 miles in 30 minutes so I don't think I am that far off. This wasn't that hard until the last few minutes but that is because I went up to 6.5. I am going to push it up a little more on Friday to see if I can get there.

The next goal once I reach 3 miles in 30 minutes is 4 miles.

End of the week

I have imposed a 5 mile limit on my treadmill training time. The theory being that if I get used to being on it for 5 miles then i can start to increase my run time. Currently I am running 3 miles and walking 2 but I would like to try to increase my run time just to see if I can.

This is how I structured it this morning:
5 min on 4.8 jog, 5 min on 5.0, 5 min on 5.2 - that took me a little over 1 mile
6.2 for 2.5 min, 5.2 for 2.5 min x 3 sets - that took me a little over 2 miles
6.3 for 2.5 min, 6.2 for 2.5 min and the rest at 5.3 - that got me to 3 miles puffing and panting and dying for water.

Then I walked at 4.1 for 2 miles.

Strength training - alot of triceps, close grip bench, heavy rows.

Cardio - Cardio - Cardio

Friday, Oct 31st: 4.5 miles on the treadmill. I ran 3 of them and then walked 1.5 - all the while being lectured on why I shouldn't vote for the political candidate I had chosen to vote for. very unpleasant experience.

Saturday: I took the day off to work on a new business I have started with my mom

Sunday, Nov. 2nd: The last belly dancing class. Doesn't look like they will continue the class so I am going to have to add some movement on Sundays

Monday, Nov. 3rd: 5 miles on the treadmill - 3 running/2 walking

Tuesday, Nov 4th: 1 hour KB class. we did the VO2 max protocol for 25 minutes.

Wednesday, Nov 5th: 1 hour on the elliptical

We are still doing our strength workouts with Marc with a lot of tempo stuff. It is hard. We test our strength in 3 weeks to see if we have gotten any better.

My weight is holding at 147, but I look tighter. Still haven't taken any pictures.