17 September 2015

Gym: 17 September

Light day.

20 minutes treadmill. Upped the work interval to 7 miles per hour.

Lat pulldowns, 2 sets, 10 reps, 140 pounds

Squats, 2 sets, 15 reps

27 August 2015

Gym: 27 August

35 minutes treadmill

3 sets, 8 reps, 140 pounds, lat pulldowns

3 sets, 12 reps, 100 pounds, chest press (last set was anemic)

6 sets, 15 reps, squats

20 August 2015

Gym: 20 August

Running on treadmill, 25 minutes

Lat pulldowns, 3 sets, 12 reps, 120 pounds

Chest press, 3 sets, 12 reps, 95 pounds

Squats, 6 sets, 15 reps

19 August 2015

Gym: 19 August

35 minutes stationary bike, random program, level 14 on this machine:

18 August 2015

Gym: 18 August

20 minutes running on treadmill.

Lat pulldowns, 3 sets, 12 reps, 120 pounds.

Chest press, 3 sets, 12 reps, 90 pounds.

Squats, 6 sets, 15 reps.

11 August 2015

Gym: 11 August

30 minutes treadmill

Lat pulldowns, 3 sets, 12 reps, 110 pounds

Chest press, 3 sets, 12 reps, 80 pounds

Squats, 6 sets, 15 reps, interspersed between weight training sets

21 July 2015

Gym: 21 July

Treadmill 25 minutes

Chest press 3 sets 10 reps 80 pounds

Lat pulldowns 3 sets 10 reps 100 pounds

13 July 2015

Gym: 13 July

Just 13 minutes interval running and 3 sets 12 reps lat pulldowns at 100 pounds. A light reintroduction to the gym after 2 months away.

18 May 2015

Run: 17 May

I ran a 10K. I finished it at my time target. It was exhilarating, after it was done.

Here are my results.

I did well for me--just doing the 10K is a frakkin' success. My secondary goal was not to come in last, so I made that goal too! I was 10th from last, out of 2,550. But those of us at the end, we worked our asses off to finish, just like the folks at the front of the pack.

Couch to 10K in 4 weeks. I'm stoked.

13 May 2015

Run: 13 May

I decided to finally go on a run outside. I mapped a 6-mile route I wanted to run--I didn't finish it, not remotely.

I discovered (although I'm not surprised) that it's harder for me to maintain a reasonable pace when I'm not on a treadmill. Looking over the data from the activity log on MapMyFitness, my "rest" intervals ended up averaging something around 3.8 miles per hour instead of 3.5 (even though I felt like I was limping through them); the run intervals averaged somewhere close to 9.25 miles per hour instead of the 6.5 I was aiming for (and that is not including the portion of the run that MapMyFitness tells me I ran faster than 12 miles per hour. I might believe that for the first few seconds of a sprint, but not for the time frame it suggests--I was stopped waiting for a red light to turn green so I could cross the road).

That's how even though I only managed a total of 2 minutes or so of running in the almost 22 minutes of the "run," I still managed 1.45 miles. Which only averages about 4 miles per hour--but that's still on track with what I'm aiming for for the 10K on Sunday. I'm hoping I can calm down a little bit so my run portions can be slower but longer.

12 May 2015

Gym: 12 May

50 minutes walk/run on treadmill: 45 minutes intervals of 3 minutes walk at 3.5 miles per hour, 1 minute run at 6.5 miles per hour at 3% incline, 5 minutes cool down at 3.2 miles per hour.

3.42 miles.

06 May 2015

Gym: 6 May

About 30 minutes at the gym today.

Treadmill: 5 minute warmup

Lat pulldowns: 3 sets 10 reps 120 pounds (starting to get too easy--I'm still struggling at the end, but I might need to up the weight or up the reps soon)

Chest press: 3 sets 10 reps 70 pounds (much easier than last time)

Chest fly: 3 sets 10 reps 90 pounds (less weight than the previous time, so I got a third set in, but I was faltering toward the end)

Arm curl: 2 sets 10 reps 60 pounds (the second set was done just a few reps at a time; after the above workouts and the years of not using my biceps, this was harder than I thought it would be)

05 May 2015

Gym: 5 May

1 hour on treadmill, 3.93 miles. Walk/run intervals, 3 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at 3% incline, 5 minutes cooldown at 3 miles per hour. Some of the run intervals I set at 3.5 miles per hour because I needed to rest a bit longer after the first half hour.

28 April 2015

Gym: 28 April

45 minutes on the treadmill somehow. 3 minutes walk at 3.5 miles per hour, 1 minute run at 6.5 miles per hour on a 3% incline, 5 minute cool down at 3.2 miles per hour. Total 3.08 miles. On pace to finish a 10K in 1.5 hours--if I can keep that pace up for that length of time.

22 April 2015

Gym: 22 April

Today was a weight-training day--but I warmed up with a short interval run. Since it was so short, I decided to pick up the pace on the run portions.

Walk/run intervals: 11 minutes total. 3 minutes at 3.5 miles per hour, 1 minute at 7 miles per hour at a 3% incline, 1 minute cool down at 3 miles per hour.

Jacobs Ladder: 4 reps (sets) 30 seconds each.

Then the weight-training.

Chest press: 3 sets 10 reps 70 pounds

Chest fly: 2 sets 10 reps 110 pounds (harder than it seemed when I was just testing weight--started pooping out toward the end of each set)

Lat pulldowns: 3 sets 10 reps 120 pounds

21 April 2015

Gym: 21 April

My goal with the run today was to decrease rest time but maintain "rest" speed and run speed, to bump up distance run in the same amount of time. But I was panting hard after the first few rounds, so I chilled out for a little then picked it back up at the end. If you do the math, my average speed was better when I had a longer rest period. It's hard to draw conclusions, however, since that first run was only 20 minutes plus cooldown, and this was 30 minutes plus cooldown. I'll have to keep track of distance, time, and average speed to help figure out the best rest/run interval for me.

Running on the treadmill, 35 minutes. Total 2.25 miles with an average speed of only 3.8 miles per hour.

First 12 minutes: 2 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at a 3% incline.

Next 9 minutes: 2 minutes at 3 miles per hour, 1 minute at 4 miles per hour at a 3% incline.

Next 6 minutes: 2 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour at a 3% incline.

Last 3 minutes: 2 minutes at 3 miles per hour, 1 minute at 4 miles per hour at a 3% incline.

Cool down, 5 minutes at 3 miles per hour.


Then 3 sets 10 reps 120 pounds lat pulldowns for good measure. At some point I'll branch out into other weight-training exercises.

17 April 2015

Gym: 17 April

I signed up for a 10K in exactly one month. So I need to start training.

Walk/run, 3 minutes at 3.5 miles per hour, 1 minute at 6.5 miles per hour and 3% incline. 20 minutes plus 5 minutes cooldown at 3.2 miles per hour.

2 reps 10 sets 120 pounds lat pulldowns. 3rd rep, only 7 reps--arms are still tired from Tuesday.

14 April 2015

Gym: 14 April

10 minute treadmill
13 minutes stationary bike
3 sets 10 reps lat pulldown 120 pounds

26 February 2015

Gym: 26 February

Stationary bike, 40 minutes. Easier to work harder and longer today. Hope to be up to a moderate-high intensity workout for an hour by the end of March.

24 February 2015