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Tag Archives: treadmill run

This week was a hard one for me.  My body just felt really tired.  My mind just felt tired and as a result my workouts felt brutal.  In fact, this is the first time that I missed  a workout.  I was supposed to run 3 miles Thursday after work and I just couldn’t do it.  I was so drained and I just couldn’t make it happen.

March16, Treadmill Run

6 miles in an hour and a half.  No I wasn’t running super slowly, at least not super slowly for me.  I actually walked about half of this.  I wanted to cry and I just wanted this run to be over.  I think I let my mind just take over and it kept telling me that I couldn’t do this and it was just too hard.

March 17, Lower Body and Abs

plie squats: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

leg extensions: 12X @ 40#

seated leg curls: 12X @ 50#, 10X @ 55#, 8X @ 60#, 6X @ 65#, 12X @ 50#

lunges: 12X @ 20# ( in each hand )

squats: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25# (weight in each hand)

No more squats with dumbbells.  The weights are so big that I can’t keep them from banging into my body.

wall sit: held for 1 min 15 seconds

Wall sit was killer!

side bends: 12X @ 5#, 10X @  10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

Go up on weights next time.

March 18, Upper Body and 4 mile Run

dumbbell press: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

I could only do 2X @ 35#

fly machine: 12X @ 55#

cable rows: 12X @ 20#, 10X @ 27.5#, 8X @ 35#, 6X @ 42.5#, 12X @ 20#

dual pulley pulldown: 12X @ 20#

shoulder press machine: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#

This weight was difficult.  Stay at it one more time.

dumbbell front raise: 12X @ 15#

bi-cep curl machine: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#

Go up next time.

hammer curls: 12X @ 15#

cable tri-cep pushdown: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

cable tri-cep extension: 12X @ 20#

Go up next time.

Run: Treadmill run, 4.1 miles in 51 minutes.  I ran 2 miles and took a walking break and then finished until I got to 4 miles.  This run felt so much better than my last run.

March 19, Lower Body and Abs

plie squats: 12X @ 40#, 10X @ 45#, 8X @ 50#, 6X @ 55#, 12X @ 40#

Go up on weight.

leg extension: 12X @ 45#

seated leg curls: 12X @ 55#, 10X @ 60#,  8X @ 65#, 6X @ 70#, 12X @ 55#

lunges: 12X @ 20# in each hand

smith machine squats: 12X @ 50#, 10X @ 70#, 8X @ 90#, 6X @ 110#, 12X @ 50#

wall sit: 1 min 15 seconds

The squats and wall sit were so hard but I did them!

Side bends: 12X @ 10#, 10# @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

lower ab crunch: 12X

 

I think having such a difficult run on Sunday really made me reset my mind and the way I think about my workouts.  I really want to finish my half marathon strong and in order to do this I need to train for it.  I know that I can physically do this.  I just need my mind to get on the same page.  During my run on Tuesday I slowed down my pace a little and when I started thinking that I needed to walk I would just repeat over and over in my head that I was so lucky to be able to run.  This really worked for me and I finished my run feeling incredible!

 


I am officially 2/3 of the way through Body for Life.  This was a hard week because I had less time to fit in my workouts.  I had an extra day of work and that always makes things a little tricky.  I was able to do all my workouts except for one of my shorter runs.  This week really hit home for me that I need to space my workouts out more.  I don’t do morning workouts.  I just can’t get my butt out of bed and make it do stuff other than drink coffee.  I don’t love hitting the gym after work because I’m tired but I think that’s what I’m going to have to start doing if I want to train for this marathon.

March 5, Run

Treadmill run: 5 miles in one hour.  Pretty proud of myself.

March 6, Upper Body, Run and Zumba

fly machine: 12X @ 45#, 10X @ 50#, 8X @ 55#, 6X @ 60#, 12X @ 45#

chest press machine: 12X @ 50#

This was my first time using the chest machines and I took it way too easy.  NeXt time definitely up the weights.

dual-pulley rows: 12X @ 20#, 10X @ 27.5#, 8X @ 35#, 6X @ 42.5#, 12X @ 20#

dual-pulley lat pulldown: 12X @ 20#

Woah, this was tough!

shoulder press machine: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

front raise: 12X @ 10#

Again this was my first time using the machine and I took it really easy.

bi-cep curl machine: 12X @ 15#, 10X @ 20#, 8X @ 25#, 6X @ 30#, 12X @ 15#

hammer curls: 12X @ 10#

Up the weights on the machine

Cable tri-cep pushdown: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

cable tri-cep overhead: 12X @ 20#

Treadmill Run: I did 2.15 miles but didn’t write down the time.

Zumba!

March 11, Lower Body and Abs

plie squats: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#

dumbbell lunges: 12X @ 25# in each hand

Up the weights during the plie squats.  Out of breathe after the lunges!

deadlifts: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25# in each hand

seated leg curls: 12X @ 45#

Struggled by the end.  My back hurt during this.

squats: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25# in each hand

wall sit for one minute

I ended up doing this on the smith machine and it was a fun change of pace! I did 12X @ 20#, 10X @ 40#, 8X @ 60#, 6X @ 80#, 12X @ 20#

side plank with twist: 12X, 10X, 8X, 6X, 12X

plank for one minute

I felt like my legs were made of mush when I walked to my car.

March 12, Upper Body, Run and Zumba

fly machine: 12X @ 55#, 10X 60#, 8X @ 65#, 6X @ 70#, 12X @ 55#

chest press machine: 12X @ 50#

I was shaky by the end of this.

dumbbell rows: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25# in each hand

back extensions: 12X @ 20#

This was really tough.  My back was sore and stiff the whole time.  I think I overdid it with the deadlifts yesterday.

shoulder press machine: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

side raise: 12X @ 10#

This was challenging but do-able.

bi-cep curl machine: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

hammer curls: 12X @ 15#

Up the weights on the machine.

cable pushdown: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

cable overhead: 12X @ 20#

My arms were toast by the end of this!

Treadmill Run:  This was supposed to be a four mile run but my legs were like hell no!  I managed 1.55 miles before my quads and hamstrings were completely knotted up.

Zumba: I was really surprised that I was able to do this class at all.  I didn’t want to miss because this is the only time I get to see my sister all week.

 

My legs were so weak for the rest of the week.  I did a lot of stretching and foam rolling.  I also rubbed them with Arnica lotion to get the knots out.  They were pretty sad.  So sad that I barely wore heels at work.  That’s a lie.  I totally wore heels but I did change into flats for the last few hours on Friday and Saturday, which is something that I would never ever do!  I’ve learned my lesson and I’m going to try to space my workouts out more this week.  Wish me luck that I can actually finish all of my runs this week!

 

 

 

 

 



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