29 Nov
AM: 5x20 each push-ups, sit-ups, air squats, lunges
Run: 1 mi (7:28), 800 (3:29)
PM: Row 5K
--------------------------------------------------
Foot--Feels a lot better with the new shoes and orthotics.
Ankle--Not so much... appointment Thursday afternoon though.
C2 Challenge--I'm going for the 200,000m before Christmas.
Weight--127.2 lbs yesterday. OUCH! That's the most I've ever weighed! Want to get down to 122 by the end of the month, which I think I can achieve.
2011--This will be my year! 2010 wasn't so good, but I can make some pretty amazing things happen in 2011. I know it!
Monday, November 29, 2010
Sunday, November 28, 2010
Super Long (and Boring) Workout Update
21 Mar: 30 min ell, pull-ups
22 Mar: ?
23 Mar: None
24 Mar: 2x tabata run, 21 min total
25-28 Mar: None
29 Mar: Run 25 min with Zeus dog
30 Mar: None
31 Mar: Run 16 min
1 Apr: Circuit training for PT
2-3 Apr: None
4 Apr: Run 5.4 mil
5-9 Apr: None
10 Apr: Kayak on a lake for my birthday weekend
11 Apr: None
12 Apr: 4x1:30, 30 min total
13 Apr: Bike 45 min
14 Apr: CrossFit
15 Apr: AMDS PT
16 Apr: CrossFit
17-18 Apr: None (trip to Atlanta)
19 Apr: Bike 50 min
20 Apr: None
21 Apr: PT test
22 Apr: Run 3+ mi, PT
23-25 Apr: None
26 Apr: 4x400/50 air squats
27 Apr: Griff + 40 burpees
28 Apr: None
29 Apr: Run 30 min
30 Apr: None
1-2 May: None
3 May: 4x800 at marathon pace, 45 min total
4 May: 4x400 in 1:34, 45 min total; CrossFit
5 May: None
6 May: 2 mi warm, 1 mi tempo, 1.5 cool; run 2.5 mi; CrossFit
7 May: None
8-9 May: ?
10 May: CrossFit Fit Test
11 May: 4x400 in 1:30, 5 mi total; CrossFit
12 May: None
13 May: Circuit training for PT, CrossFit
14-15 May: None
16 May: Run 90 min
17 May: CrossFit
18 May: 4x400 (1:27, 1:29, 1:31, 1:26), 5 mi total; CrossFit
19 May: Run 30 min
20 May: 1 mi tempo, 4 total
21 May: None?
22 May: Mountain biking for anniversary! 24 mi in 3 hrs
23-24 May: None
25 May: 400/800/800/400, 5.25 mi total; home CrossFit
26 May: None
27 May: 1.5 tempo, 6.5 total
28-30 May: None
31 May: Run 30 min (foot pain, this is where the wheels fall off)
1 June: CrossFit
2 June: CrossFit
3-20 June: None
21 June: Dog park (what did I mean by this?)
22 June: 4x800, 4.75 mi total
23 June-6 July: None (lots of mulching though!)
7 July: Bike 30 min
8 July: AMDS PT
9-12 July: None
13 July: Run 25 min
14-16 July: None
17 July: Run 30 min
18-19 July: None
20 July: Flight PT with ACC BEE
21-25 July: None
26 July: Flight PT (whatever it was)
27 July-1 Aug: None
2 Aug: Flight PT (whatever it was yet again)
3-4 Aug: None
5 Aug: Mock PT test (first time I didn't get 100%, only a 99%)
6-9 Aug: None
10 Aug: X-country 5K (as "Floyd Flandis" and my mom was "France Armstrong")
11-15 Aug: None
16 Aug: Flight PT (don't remember what we did)
17-22 Aug: None
23 Aug: Flight PT
24 Aug: Pull-ups, core
25 Aug: Pull-ups, hamstrings, handstands, bike for 30 min
26 Aug-2 Sept: None (trip to DC for Jewish wedding!)
3 Sept: Swimming for 30 min
4 Sept: None
5 Sept: Bike 26.2 miles!
6 Sept: None
7 Sept: CrossFit (rehurt foot)
8-13 Sept: None
14 Sept: Run 30 min, core
15 Sept: Swim
16-18 Sept: None (another trip to DC for conference)
19 Sept: Bike 37 min
20 Sept: Flight PT (bike 30 min, 5 min push-ups/sit-ups)
21 Sept: Core
22 Sept: Bike 30 min, core
23-26 Sept: None
27 Sept: Run 30 min (with 1 min intervals)
28 Sept-11 Oct: None
12 Oct: PT test (only waist, push-ups--100% woo hoo!)
13-15 Oct: None
16 Oct: 4x400; snatches, leg press, pull-ups, back extensions
17 Oct: None (so sore!)
18 Oct: Elliptical 30 min, core
19 Oct: 5 rounds: 3 pull-ups, 15 push-ups, 15 side planks, 30 flutter kicks
20 Oct: 4x4 min intervals, 31 min total
21 Oct: Run 15 min
22 Oct: 10x10 back extension/push-press (30#)/kettlebell (15#); 4x400
23-24 Oct: None (Jekyll Island for Porter's birthday)
25 Oct: 5x400; tabata push-ups and sit-ups
26 Oct: 30 min run
27 Oct: Overhead squat (65#?); pull-ups; core
28-29 Oct: None
30 Oct: 10 min warm, 10 min tempo, 10 min cool
31 Oct: None
1 Nov: 5x400, core
2 Nov: Deadlift 165#, core warm-up
3-7 Nov: None :-(
8 Nov: Run 45 min
9 Nov: Home CrossFit (with rowing or something)
10 Nov: 3 mi run/1.5 tempo
11 Nov: Run 60 min!!!!!! :-D
12-21 Nov: None (ORE, air show)
22 Nov: 2x1200 (in about 5:10), core
23-25 Nov: None
26 Nov: Run 3.1 mi
27 Nov: Run 90 min (allllllllright!)
28 Nov: Rest (the dogs were barking)
22 Mar: ?
23 Mar: None
24 Mar: 2x tabata run, 21 min total
25-28 Mar: None
29 Mar: Run 25 min with Zeus dog
30 Mar: None
31 Mar: Run 16 min
1 Apr: Circuit training for PT
2-3 Apr: None
4 Apr: Run 5.4 mil
5-9 Apr: None
10 Apr: Kayak on a lake for my birthday weekend
11 Apr: None
12 Apr: 4x1:30, 30 min total
13 Apr: Bike 45 min
14 Apr: CrossFit
15 Apr: AMDS PT
16 Apr: CrossFit
17-18 Apr: None (trip to Atlanta)
19 Apr: Bike 50 min
20 Apr: None
21 Apr: PT test
22 Apr: Run 3+ mi, PT
23-25 Apr: None
26 Apr: 4x400/50 air squats
27 Apr: Griff + 40 burpees
28 Apr: None
29 Apr: Run 30 min
30 Apr: None
1-2 May: None
3 May: 4x800 at marathon pace, 45 min total
4 May: 4x400 in 1:34, 45 min total; CrossFit
5 May: None
6 May: 2 mi warm, 1 mi tempo, 1.5 cool; run 2.5 mi; CrossFit
7 May: None
8-9 May: ?
10 May: CrossFit Fit Test
11 May: 4x400 in 1:30, 5 mi total; CrossFit
12 May: None
13 May: Circuit training for PT, CrossFit
14-15 May: None
16 May: Run 90 min
17 May: CrossFit
18 May: 4x400 (1:27, 1:29, 1:31, 1:26), 5 mi total; CrossFit
19 May: Run 30 min
20 May: 1 mi tempo, 4 total
21 May: None?
22 May: Mountain biking for anniversary! 24 mi in 3 hrs
23-24 May: None
25 May: 400/800/800/400, 5.25 mi total; home CrossFit
26 May: None
27 May: 1.5 tempo, 6.5 total
28-30 May: None
31 May: Run 30 min (foot pain, this is where the wheels fall off)
1 June: CrossFit
2 June: CrossFit
3-20 June: None
21 June: Dog park (what did I mean by this?)
22 June: 4x800, 4.75 mi total
23 June-6 July: None (lots of mulching though!)
7 July: Bike 30 min
8 July: AMDS PT
9-12 July: None
13 July: Run 25 min
14-16 July: None
17 July: Run 30 min
18-19 July: None
20 July: Flight PT with ACC BEE
21-25 July: None
26 July: Flight PT (whatever it was)
27 July-1 Aug: None
2 Aug: Flight PT (whatever it was yet again)
3-4 Aug: None
5 Aug: Mock PT test (first time I didn't get 100%, only a 99%)
6-9 Aug: None
10 Aug: X-country 5K (as "Floyd Flandis" and my mom was "France Armstrong")
11-15 Aug: None
16 Aug: Flight PT (don't remember what we did)
17-22 Aug: None
23 Aug: Flight PT
24 Aug: Pull-ups, core
25 Aug: Pull-ups, hamstrings, handstands, bike for 30 min
26 Aug-2 Sept: None (trip to DC for Jewish wedding!)
3 Sept: Swimming for 30 min
4 Sept: None
5 Sept: Bike 26.2 miles!
6 Sept: None
7 Sept: CrossFit (rehurt foot)
8-13 Sept: None
14 Sept: Run 30 min, core
15 Sept: Swim
16-18 Sept: None (another trip to DC for conference)
19 Sept: Bike 37 min
20 Sept: Flight PT (bike 30 min, 5 min push-ups/sit-ups)
21 Sept: Core
22 Sept: Bike 30 min, core
23-26 Sept: None
27 Sept: Run 30 min (with 1 min intervals)
28 Sept-11 Oct: None
12 Oct: PT test (only waist, push-ups--100% woo hoo!)
13-15 Oct: None
16 Oct: 4x400; snatches, leg press, pull-ups, back extensions
17 Oct: None (so sore!)
18 Oct: Elliptical 30 min, core
19 Oct: 5 rounds: 3 pull-ups, 15 push-ups, 15 side planks, 30 flutter kicks
20 Oct: 4x4 min intervals, 31 min total
21 Oct: Run 15 min
22 Oct: 10x10 back extension/push-press (30#)/kettlebell (15#); 4x400
23-24 Oct: None (Jekyll Island for Porter's birthday)
25 Oct: 5x400; tabata push-ups and sit-ups
26 Oct: 30 min run
27 Oct: Overhead squat (65#?); pull-ups; core
28-29 Oct: None
30 Oct: 10 min warm, 10 min tempo, 10 min cool
31 Oct: None
1 Nov: 5x400, core
2 Nov: Deadlift 165#, core warm-up
3-7 Nov: None :-(
8 Nov: Run 45 min
9 Nov: Home CrossFit (with rowing or something)
10 Nov: 3 mi run/1.5 tempo
11 Nov: Run 60 min!!!!!! :-D
12-21 Nov: None (ORE, air show)
22 Nov: 2x1200 (in about 5:10), core
23-25 Nov: None
26 Nov: Run 3.1 mi
27 Nov: Run 90 min (allllllllright!)
28 Nov: Rest (the dogs were barking)
Tuesday, October 19, 2010
Rebuilding...
I'll post a (pathetic) workout log later, as I left my planner at work.
----------------------------------------
Foot--Looks like I may have broken my foot back in November, based on an x-ray I had a little while ago at the podiatrist's office. Since November the tendonitis in my foot has been absolutely insane. For about 2 months, the most I was able to run was 6 minutes. BUT I have taken a few months off from running completely, I have some orthotics, and I have been driving my husband's car. His car's gas pedal placement is actually really conducive to my healing.
Boston--I deferred my registration last year. They sent me a paper application, and I really sat on the fence forever. But I sent it in, but I don't think it made it there before the deadline. Oh well. I would really like to focus on shorter stuff and then run the AF Marathon next year.
Marriage--Trying to mesh two lives under the same roof for the first time is surprisingly difficult. The hardest part is trying to figure out each other's schedules. I crave structure, and Colin's schedule is so unpredictable. I am learning that I just need to make my own plans and stick to them. If I don't plan anything at all, I won't do anything.
My focus for the next few months:
- Enjoying and treasuring married life
- Passing my certification exam (Certified Health Physicist, here I come!)
- 5K training
- Figuring out this crazy thing called home ownership
- Spending quality time with Porter(house) the Newfie
----------------------------------------
Foot--Looks like I may have broken my foot back in November, based on an x-ray I had a little while ago at the podiatrist's office. Since November the tendonitis in my foot has been absolutely insane. For about 2 months, the most I was able to run was 6 minutes. BUT I have taken a few months off from running completely, I have some orthotics, and I have been driving my husband's car. His car's gas pedal placement is actually really conducive to my healing.
Boston--I deferred my registration last year. They sent me a paper application, and I really sat on the fence forever. But I sent it in, but I don't think it made it there before the deadline. Oh well. I would really like to focus on shorter stuff and then run the AF Marathon next year.
Marriage--Trying to mesh two lives under the same roof for the first time is surprisingly difficult. The hardest part is trying to figure out each other's schedules. I crave structure, and Colin's schedule is so unpredictable. I am learning that I just need to make my own plans and stick to them. If I don't plan anything at all, I won't do anything.
My focus for the next few months:
- Enjoying and treasuring married life
- Passing my certification exam (Certified Health Physicist, here I come!)
- 5K training
- Figuring out this crazy thing called home ownership
- Spending quality time with Porter(house) the Newfie
Sunday, March 21, 2010
Another reminder of how amazing my life is
We share a love of running
First Wedding Anniversary (29 Dec 09) on the bench where Colin proposed to meduring the 2008 Boston Marathon
Flexibility is the Key...
11-13 Jan: None
14 Jan: CrossFit 100 pull-ups, row 500m, 2x10min tempo, 35 min total
15 Jan: Bike easy 30 min, CrossFit
16-17 Jan: None
18 Jan: CrossFit
19 Jan: CrossFit
20 Jan: None
21 Jan: CrossFit
22 Jan: CrossFit
23 Jan: Run 6 min :-(
24 Jan: 5x(row 500m, 20 push-ups, 30 sit-ups, 40 squats) in 28:35
25-29 Jan: None
30 Jan: Swim 20 min
31 Jan: Tabata row, tabata elliptical, pull-up pyramid, 25# dumbell snatches
1 Feb: Swim 30 min
2 Feb: None
3 Feb: Swim 25 min
4-8 Feb: None
9 Feb: CrossFit
10-17 Feb: Probably none (?)
18 Feb: Run 3 miles, push-ups, sit-ups
19-21 Feb: None
22 Feb: Run 2 mi
23 Feb: PT test (slowest ever!)
24 Feb: None
25 Feb: Run 30 min
26 Feb: Run 4 mi
27-28 Feb: None
1 Mar: Run 3 mi
2 Mar: None
3 Mar: Run 3 mi
4 Mar: None
5 Mar: 4x400, total 32 min
6 Mar: None
7 Mar: Run 10 min
8 Mar: Run 3 mi
9 Mar: None
10 Mar: Run 3 mi
11 Mar: None
12 Mar: Run 30 min
13 Mar: None
14 Mar: Tabata run
15 Mar: Run 3 mi
16-17 Mar: None
18 Mar: Run 20 min
19 Mar: Warrior Challenge, run 5 mi (3 in 21:26)
20 Mar: Run 28 min
--------------------------------------------------------
Foot--In November I rolled my right ankle pretty badly (in the morning). I spent the rest of the day driving around looking for a house. Since I was driving all day, my ankle was jacked up pretty badly. Since then, I haven't been able to run very much on it at all due to the pain.
Boston Marathon--Since my foot and ankle are still messed up, I decided to postpone running the race until next year. This will be the first time in 6 years in a row that I haven't been able to run Boston. I'm really, really sad, but that's just the way it worked out.
Focus--Because I haven't been able to run very far/long, I need to focus on pure foot speed. I would really like to run a great 5K this summer.
Flexibility--The past few months have been very hectic: moving to Georgia from Utah, crazy-busy new job, holidays and traveling, 6 weeks of training all over the place, and a foot injury. I am doing a terrible job juggling everything. Flexibility is a lesson one in the Air Force needs to learn sooner than later, but I am still struggling to figure it out. It's all about priorities and balance, but it's easier said than done...
14 Jan: CrossFit 100 pull-ups, row 500m, 2x10min tempo, 35 min total
15 Jan: Bike easy 30 min, CrossFit
16-17 Jan: None
18 Jan: CrossFit
19 Jan: CrossFit
20 Jan: None
21 Jan: CrossFit
22 Jan: CrossFit
23 Jan: Run 6 min :-(
24 Jan: 5x(row 500m, 20 push-ups, 30 sit-ups, 40 squats) in 28:35
25-29 Jan: None
30 Jan: Swim 20 min
31 Jan: Tabata row, tabata elliptical, pull-up pyramid, 25# dumbell snatches
1 Feb: Swim 30 min
2 Feb: None
3 Feb: Swim 25 min
4-8 Feb: None
9 Feb: CrossFit
10-17 Feb: Probably none (?)
18 Feb: Run 3 miles, push-ups, sit-ups
19-21 Feb: None
22 Feb: Run 2 mi
23 Feb: PT test (slowest ever!)
24 Feb: None
25 Feb: Run 30 min
26 Feb: Run 4 mi
27-28 Feb: None
1 Mar: Run 3 mi
2 Mar: None
3 Mar: Run 3 mi
4 Mar: None
5 Mar: 4x400, total 32 min
6 Mar: None
7 Mar: Run 10 min
8 Mar: Run 3 mi
9 Mar: None
10 Mar: Run 3 mi
11 Mar: None
12 Mar: Run 30 min
13 Mar: None
14 Mar: Tabata run
15 Mar: Run 3 mi
16-17 Mar: None
18 Mar: Run 20 min
19 Mar: Warrior Challenge, run 5 mi (3 in 21:26)
20 Mar: Run 28 min
--------------------------------------------------------
Foot--In November I rolled my right ankle pretty badly (in the morning). I spent the rest of the day driving around looking for a house. Since I was driving all day, my ankle was jacked up pretty badly. Since then, I haven't been able to run very much on it at all due to the pain.
Boston Marathon--Since my foot and ankle are still messed up, I decided to postpone running the race until next year. This will be the first time in 6 years in a row that I haven't been able to run Boston. I'm really, really sad, but that's just the way it worked out.
Focus--Because I haven't been able to run very far/long, I need to focus on pure foot speed. I would really like to run a great 5K this summer.
Flexibility--The past few months have been very hectic: moving to Georgia from Utah, crazy-busy new job, holidays and traveling, 6 weeks of training all over the place, and a foot injury. I am doing a terrible job juggling everything. Flexibility is a lesson one in the Air Force needs to learn sooner than later, but I am still struggling to figure it out. It's all about priorities and balance, but it's easier said than done...
Monday, January 11, 2010
Busy Life
24 Nov: CrossFit
25 Nov: CrossFit
26-27 Nov: None
28 Nov: Run 30 min with Colin
29 Nov: None
30 Nov: CrossFit
1 Dec: None (not sure why...)
2 Dec: CrossFit
3 Dec: CrossFit
4 Dec: CrossFit
5 Dec: Winterfest 5K, 21:00, 1st woman overall
6 Dec: 8 mi in 1:09
7-9 Dec: None
10 Dec: Run 3 mi
11 Dec: Run 49 min
12 Dec: CrossFit "Hansen"
13 Dec: 8 mi in 1:09
14 Dec: CrossFit
15 Dec: CrossFit
16 Dec: None
17 Dec: Mock PT test (10:10 run), CrossFit
18-19 Dec: None
20 Dec: Run 12 mi
21 Dec: Run 5K with Colin
22 Dec: 4 x 3 min, 3 mi total
23-24 Dec: ?
25 Dec: None
26 Dec: Run 40 min
27 Dec: CrossFit
28 Dec-2 Jan: None (arg!!!)
3 Jan: Run 4 mi w/ Colin
4-6 Jan: None (super ill)
7 Jan: Run 3 mi slowly
8-9 Jan: None
10 Jan: Run 2 hrs (sore!)
--------------------------------------------------------
Georgia--I LOVE it here!!! This place is awesome! I found a running group, CrossFit is fun, the town is pretty cute, we found a really nice house on a big piece of land, my job is interesting, and the synagogue is really cool.
Boston Training--I am having the hardest time establishing a routine. At work we have an exercise about once a month, and I'm working nights this time. My sleep and eating schedules get out of whack. And there isn't really a great place to run indoors. I work best when I have a routine, and it's just been tough to establish one. It doesn't help that I will be gone for 6 weeks for some training. Oh well. Adapt and overcome!
Stress--I'm really, really trying hard to combat the stress. I think I'm doing ok so far. I had a doctor's appointment a few weeks ago, and the Air Force is really good about asking about your mental state. I was really honest about my life in Utah, and the doc made me realize how I really should have sought after some help for depression when I was there. I'm thankful that this move has really helped me in that regard, and I'm even more thankful that I know what to look for in myself and my mental state. I'm glad that someone out there cares and wants to help me avoid what I went through in Utah.
25 Nov: CrossFit
26-27 Nov: None
28 Nov: Run 30 min with Colin
29 Nov: None
30 Nov: CrossFit
1 Dec: None (not sure why...)
2 Dec: CrossFit
3 Dec: CrossFit
4 Dec: CrossFit
5 Dec: Winterfest 5K, 21:00, 1st woman overall
6 Dec: 8 mi in 1:09
7-9 Dec: None
10 Dec: Run 3 mi
11 Dec: Run 49 min
12 Dec: CrossFit "Hansen"
13 Dec: 8 mi in 1:09
14 Dec: CrossFit
15 Dec: CrossFit
16 Dec: None
17 Dec: Mock PT test (10:10 run), CrossFit
18-19 Dec: None
20 Dec: Run 12 mi
21 Dec: Run 5K with Colin
22 Dec: 4 x 3 min, 3 mi total
23-24 Dec: ?
25 Dec: None
26 Dec: Run 40 min
27 Dec: CrossFit
28 Dec-2 Jan: None (arg!!!)
3 Jan: Run 4 mi w/ Colin
4-6 Jan: None (super ill)
7 Jan: Run 3 mi slowly
8-9 Jan: None
10 Jan: Run 2 hrs (sore!)
--------------------------------------------------------
Georgia--I LOVE it here!!! This place is awesome! I found a running group, CrossFit is fun, the town is pretty cute, we found a really nice house on a big piece of land, my job is interesting, and the synagogue is really cool.
Boston Training--I am having the hardest time establishing a routine. At work we have an exercise about once a month, and I'm working nights this time. My sleep and eating schedules get out of whack. And there isn't really a great place to run indoors. I work best when I have a routine, and it's just been tough to establish one. It doesn't help that I will be gone for 6 weeks for some training. Oh well. Adapt and overcome!
Stress--I'm really, really trying hard to combat the stress. I think I'm doing ok so far. I had a doctor's appointment a few weeks ago, and the Air Force is really good about asking about your mental state. I was really honest about my life in Utah, and the doc made me realize how I really should have sought after some help for depression when I was there. I'm thankful that this move has really helped me in that regard, and I'm even more thankful that I know what to look for in myself and my mental state. I'm glad that someone out there cares and wants to help me avoid what I went through in Utah.
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