Sheba's Training Blog » Sweat365 » Fitness Community

Iron Girl Spinervals

shebaduhkitty — Fri, 12 Mar 2010 03:00:00 +0000

Did a 25 min spinerval beginner workout today. I think this is only the second time I have done this particular workout. I actually was pretty easy. I guess I need to push through and do the next level session, next time. I was scheduled to run, but it is so cold and rainy out. yuck! My legs still are so tight and sore I thought bike would be a good change. I did more stretching and some sit-ups too.

Workout:

Type: Cycle
Date: 03/11/2010
Time: 19:00:00
Total Time: 00:30:00.00
Average Heart rate: 129
Max Heart rate: 147
Calories: 236
Distance: 6 miles
Average Speed: 12 mph

Morning Yoga

shebaduhkitty — Thu, 11 Mar 2010 13:45:00 +0000

I have been trying to prepare for the day light savings time by getting up a little eariler than normal. Today I managed to get up at 5:45 instead of my normal 6am. I got up and did some more yoga before doing my lightbox. Having my food already prepped the night before makes my morning much more relaxed and gives me a little more time to fit this in. Tomorrow I intend to get up at 5:30. My legs are still super sore.

Workout:

Type: Flexibility
Date: 03/11/2010
Time: 05:45:00
Total Time: 00:20:00.00
Calories: 64

Feeling Alive

shebaduhkitty — Thu, 11 Mar 2010 05:30:00 +0000

Wednesday is the day I pick up my CSA Fruit and Veggie Box. So it is now becoming a big food prep day. All the organic veggies need to be washed and prepped for easier eating. This week has been a great week for my healthy food plan. I needed to finish all my veggies from last week’s box before getting the new box, so salads every day for lunch and smoothies for breakfast. I have not been feeling hungry or deprived, which is good. I have been enjoying my food prep time and my meals. I have been feeling physically and mentally really alive and energized.

After my food prep, a nice dinner, some cleaning and getting lunch ready for the next day, I was left with a little more time before I needed to turn in. I had no desire to watch TV or get on the computer… (strangely.) I didn’t exercise yet and still felt the soreness in my legs from the past two days. So decided to do some yoga. A nice 20 minute evening work out from one of my DVDs. It was a nice relaxing way to wrap up the day.

Workout:

Type: Flexibility
Date: 03/10/2010
Time: 21:30:00
Total Time: 00:20:00.00
Calories: 64

Everybody Zumba!

shebaduhkitty — Tue, 09 Mar 2010 23:30:00 +0000

We convinced another co-worker to join us for the first time today. This 6-week’s session songs seem to be a bit slower and frankly a little boring. I hope she kicks it up a notch soon, but she often keeps the same exact routine for the session. I think one of the girls was going to mention to her that we wanted it a little peppier. I still burn plenty of calories and my thighs are so sore from the combination of squats done on both Monday and Tuesday. So it obviously is not TOO terribly slow.

Zumba was followed by another great session with my nutritionist. Still working out how to figure out when to let myself rest and take a break for illness, and when I should push myself through. I got a sinus cold last week on Tuesday, took the day off from work on Wednesday and really let go of my food and exercise plan. BUT I am 95% not sick anymore, less than a week later. It is not dragging on and on for weeks or a month, like in the past. So resting looks like it was the right thing to do this time. I know that I wasn’t so sick that I could have pushed it and done some fitness last week, but then the question is, would I be better or worse at this point for push rather than resting? As a newer athlete/healthy person, I am still trying to figure these things out. There is a bit of research indicating that since my illness wasn’t in my chest, that I could have exercised just fine. But I just want to pamper and indulge myself for comfort when I am the tiniest bit sick. So learning that line for myself, when I need to rest versus push past it, is going to be a new mental goal for me.

I am realizing that right now a lot of the gains I need to make to continue to improve my fitness and health are more in the realm of mental discipline and fortitude, where the physical will more easily follow. So working on that with some reading and journaling.

Looking forward to this current upward spiral to continue, after my breif downward swoop of last week.

Workout:

Type: General Cardio
Date: 03/09/2010
Time: 15:30:00
Total Time: 1:00:00.00
Average Heart rate: 138
Max Heart rate: 157
Calories: 435

Strength Testing…

shebaduhkitty — Tue, 09 Mar 2010 00:00:00 +0000

Last time we did any testing was in December. Just how many sit-ups and push-ups I could do. This time he added a times 400 yard sprint. I think I did 30 sit ups in the one minute time and 28 (girl) push-ups. Last time it was 29 sit-ups in a minute and we did full manly push-ups as many as I could (no time) and I only did 11 of those. So not a ton of improvements. But adding the sprint was fun. I did the first one in 8.2 seconds, the second time in 8.3, but then I took a little more time to recover so my third time was in 7.8 seconds. He said this was pretty good for someone of my age and body type.

We also did measurements. The improvments are small, but still going the right directions.

Column1	7/1/2008	10/1/2008	1/1/2010	2/1/2009	3/1/2010
chest	42.5	41		41	41
arm	15	14		14	13.5
waist	38.5	36.5	36	34.75	34.75
hip	45.5	42.25	43	43.25	42.5
thigh	25.75	25.25		25.25	24
shoulders				45	43.25
weight	183	171	170	170	168
body fat %	41.7	40.6

We will test again in a month!

Workout:

Type: Strength Training
Date: 03/08/2010
Time: 16:00:00
Total Time: 1:00:00.00
Average Heart rate: 135
Max Heart rate: 159
Calories: 280

Weekly Plan

shebaduhkitty — Mon, 08 Mar 2010 04:02:20 +0000

Weekly Review: I didn’t post a weekly plan last week, kind of an experiment. Would I do better or worse not posting my plan? Verdict: worse. Although getting some bad sinus cold (or maybe allergies) didn’t help either. I didn’t do most of my usual workouts last week and I am really feeling it, stiff and achy. I will need to step it up this week.

So what is in store for this week? The St.Paddy’s Day 5K is this coming weekend so I need to focus on prepping for that.

Mon March 08: 60 min Strength Training with trainer
Tues March 09: Zumba class and then appointment with nutritionist
Wed March 10: running homework 40 min run
Thurs March 11: ST Paddy practice runs@ Greenlake 6PM 3 miles
Fri March 12: 30-40 minutes on the bike.
Sat March 13: Running class YIKES 6 miles on the schedule and I have missed the past 2 weeks of build. Will probably be a lot of walking towards the end. Then to Seattle for the EXPO and hopefully a short bike ride with my brother.
Sun March 14: St.Paddy’s Day 5K

Busy week! Good thing my sinuses are clearing up!

Wii Fit

shebaduhkitty — Mon, 08 Mar 2010 02:00:00 +0000

Still not feeling well today, but needed to move so I did a little Wii Fit and Wii Resort.

Workout:

Type: General Cardio
Date: 03/07/2010
Time: 18:00:00
Total Time: 1:00:00.00
Calories: 200

Walk

shebaduhkitty — Sat, 06 Mar 2010 21:19:13 +0000

I walked from the school to the events center for the Home and Garden show. It was a beautiful day and the walk to and from was nice, although chilly. But the show itself was pretty lame and a waste of a sunny afternoon. I had never been to the everett show, or any garden show like that, so I didn’t really know what to expect. but it was a disappointment. At least I got in a little walking

Workout:

Type: Walk
Date: 03/06/2010
Time: 13:19:14
Total Time: 00:20:00.00
Calories: 85
Distance: 1 miles
Average Pace: 20:00/mile

Women on Wheels

shebaduhkitty — Fri, 05 Mar 2010 02:48:38 +0000

Last night I attended the 2nd annual Women on Wheels event at Gregg’s GreenLake Cycle with two of my cycling co-workers. Sally Edwards was the headlining speaker. But there were also several other fun and informative speakers as well as vendor tables of different biking groups, races, organizations and companies selling women specific bikes and gear. Plus lovely amounts of food, wine, chocolate and raffle prizes. We were going to leave right after Sally spoke, but then found out they were raffling off two nice bikes! So we stuck around till the end, but did not win anything.

I did make it out with a nice new pair of bike shorts. It was a commuter style that has the capri pant over a separate padded spandex short. I had been wanting a pair like this, but 2 summers ago when I tried on the largest size they had, the weren’t even close to fitting. I have been depressed at the sizing of bike clothes in general and have basically stopped looking. When I saw this pair on the clearance rack I didn’t think I should bother to try them, knowing they would not fit. After three passes through the clothing, listening to s speaker and a glass of wine, I decided to give it a try. and they FIT! I was so excited! and they were on major clearance. I am happy with a lot of the not weight changes that I have been seeing, but I do wish that darn scale would change.

I was disappointed to find out that the Luna Chix are not going to be hosting saturday events this coming summer. Previously they had one weekDAY ride that was short and a weekEND ride that was longer and hillier and increasing each week to build up to 50 miles. The Triathlon Team also had some weekend events and is only having Tuesday ones this year too. So I am a little disappointed by that and will need to be more creative with finding people to workout with and really get my needed training in. There were several other bike groups there too that I will look into.

So it was a great event and I was so glad that I went and I am looking forward to the biking season!

February 2010 In Review

shebaduhkitty — Thu, 04 Mar 2010 04:55:58 +0000

January was excellent and exceeded many goals. So let’s review how February 2010 stacks up against 2009. Using the new summary features I came up with this data.

You cycled 5 fewer times, for 5.4 fewer hours, and a total of 54.73 fewer miles.
You did general cardio 5 more times, for 4 more hours.
You did other 3 more times, for 5.8 more hours.
You ran 2 more times, for 3.1 more hours, and a total of 11.03 more miles.
You did strength training 1 more times, for 1.9 more hours.
You swam 1 fewer times, for 0.2 fewer hours, BUT a total of 438 more yd.
You walked 1 more times, for 2.1 more hours, and a total of 2.46 more miles.
You did flexibility 2 fewer times, for 0.6 fewer hours.

But that didn’t give me all the data I needed. I did like that it showed me that even though I only went swimming once this month I swam much father and faster than last year. Yeah for progress! Also since I was focusing on the running, I didn’t do much biking. But I am ok with that. I don’t think I reached my goals for February. Either I am doing a bad job of making my goals, or a worse job at keeping to them. But I will continue to reach.

Type	Total Sessions	Distance	Total Hours
Cycle	2	3.66 miles	0.3
General Cardio	5	n/a	4
Other	3	n/a	5.8
Run	5	15.63 miles	4.4
Strength Training	4	n/a	4.2
Swim	1	900 m	0.5
Walk	2	2.86 miles	2.3

For March I will continue to work on my running, and will be running the St. Paddy’s day dash. But I do want to increase my biking and swimming. March 2009 will not be hard to beat. I only biked 4 miles and ran 2 miles and didn’t do much of anything else. Last March was the last time I had a sinus infection and was pretty sick. I have been really healthy so far this year, so hoping to stay that way and have a good month of fitness that smashes both March 2009 and February 2010 records!

Since my annual mileage goals are Cycle 500 miles, Run/walk/jog 150 miles, Strength training 52 times, and Swim 20,000 yards. Then my basic monthly goals should be about Cycle 42 miles, Run/Walk/jog 13 miles, ST 4 times, and Swim 1700 yards/meters.

My offical milage goals for March will be:
Cycle: 45 miles. This is approx 12 miles a week, which can be 2 indoor 30 min sessions or a couple of weekend longer rides outside.
Run/walk/jog: 20 miles. I am already ahead on my running miles for the year and nicely improving even over last month. But considering my race and class I will keep my goal at 20 miles again this month. I almost made that goal last month.
Swim: 1500 meters will be my goal again for this month, even though I didn’t make it last month, I did get in the pool and make some progress.