December 7, 2013
FromHereOnOut
Posts: 3,237 Member
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Sherry I'm so happy you got good news at the doctor! And your plan of attack sounds perfect! I've read (and my trainer has told me) that you should never increase running distance by more than 10% a week. As far as lifting, my trainer has me building too. In fact for the first few weeks we spent a lot of time just building the smaller muscles so I had the support & stability to go further. Of course it's great to work out hard, but you also need to work out smart, and it sounds like you've come up with a good plan to do that.
My "homework" today from my trainer:
1. Run 6 miles, which I'm going to have to do on the treadmill because it's very cold here (currently -20F with a feels like temp of -36F).
2. Row for 10 minutes
3. Shoulder exercises with the resistance bands (1 set of 20 reps - 3 separate exercises)
4. Assisted chin-ups and dips (3 sets of 12 reps)
5. Core (3 sets of 15-20 reps - 3 separate exercises)0 -
Today I ran a 10K/6.2 miles in 54:20 a pretty good pace considering that’s double of what I normally run distance wise. The first 5k was fine then mile 4, 5, and 6 seemed to take forever even though I was running under 9 minute miles the whole time minus the 5 to 6 miles ran exactly 9 minutes. Boy was it challenging to say the least but I'm glad I did it! Before the run this morning I did a lighter chest and tricep workout still trying to ease back into my heavier weight for my chest due to my shoulder still annoying me...I am back up to 140lbs so only have a 20lbs increase left to go my triceps I dropped as well actual weight is only 75 right now but I can do unsupported tricep dips. Free weight wise I have to a 30lbs increase left.
I'm not worried about it I would rather take it easy and ease back into it then possibility hurt myself again...So total burn this morning in just less than 2 hours was 1170 calories. Beast mode was defiantly on this morning! lol
@ Sherry - I was so happy to read that everything is ok and the doctor gave you the green light to get back into the gym. You plan of attack seems very well planned just have to execute it now. I know you will follow through with it!
@ Laura - Wow it seems that your personnel trainer is keeping you accountable and making you go further each time a continual challenge! I hope you continue to do well awesome progress so far...0 -
Today I did a Box and Burn. Plan to do LOTS of cleaning today and maybe walk in a lighted Christmas parade - it is freezing outside so I'm not as encouraged - but it would give me steps so - hmmmmm we will see.0
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Today is the second time I jogged 1/2 a mile. I'm hoping to go a whole mile this coming week. It's 3 miles round trip, and I've mapped out one mile of it. Don't know if I can really do it, though.0
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Family day today. Power outage around dinnertime created some excitement and made us realize we'd never survive a zombie apocalypse.:laugh: Did a few lifts at home. Having our Winter rug delivered is on my "to do" list this week, to make home workouts more feasible when I get stuck here (either gotta get the rug, or I'm going to have to get my lil girl her own yoga mat--she's taken possession of mine). Hormones/ToM having me feeling like a whale today. :grumble:
Great workouts today folks!0 -
Tim you really were in beast mode! That's an amazing time on your 10K run.
My workout took 2:30. Burned 991 calories according to my HRM. Avg HR was 154 and Max HR was 175.
Chani8 congrats on your second half mile run! Bumping up from that to a full mile is obviously a big jump (double!) so listen to your body as to when it's time to stop.0 -
I was going to say my exercise was walking all over a bunch of stores today...but then I remembered I went to nia class before I left. Long day!0
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