Tuesday, April 28, 2009

Monday Here And Gone..

Man Am I still sore from Sunday's training. I got a new treadmill aka Hamster wheel. It does everything. I love it. It is used I got it from Craig's List. I used it on Sunday. I did my 45 minute cardio on it. Not bad at all. Here is what I did on Sunday.
Day# 4, 45 min. cardio, and set A resistance. So for cardio I picked steady joging on the tm. This thing is way faster than the ones in the gym. So I started at my normal pace 4.5 speed, then I ramped it up to 5.0 I can only run that 2 min. at a time then I would take it down and walk. Then when I would catch my breath I would go back up to 5.0 I did 3.07 miles. Towards the end I was slowing down. I was walking more, having a hard time catching my breath. I hate that!!!
Here is set A
10 stability ball lowers, I didn't do these don't know how.
30 second stability ball planks, it's all about balance.
30 jumping jacks
stability ball chess press 12 reps then right into
stability ball flies 12 reps
1 minute butt kicks
1 minute wall sit ,this can get really hard
12 sumo squats with bicep curl

I am suppose to do this 3 times well of course this never happen since we have teen drama.
Then yesterday I took as a day off. I am sore but not like yesterday. When I had to get up from sitting man oh man. And then go back to sitting, whoa.. that was sore.

Today is just one hour of cardio. I thought I would go do a spin class today. It's an hour and it's cardio.

I took my bike to the shop on Saturday and found out I have a bent derailer. So today I am going to see if I can get it replaced by the people I bought it through. It is still covered. This is why it wasn't changing gears correctly, and this is why I was having such a hard time adjusting the gears. No biking again. :( It will be race ready for June. I got the time off for the race. Sweet!!!!

I have to work three 12 hours days coming up in a row. I don't like to do this but One of three is ot. Then again the following week. I am worried how this is going to effect me with my training. It is rough, I am hoping for an easy three days compare to last week.

My wonderful friend Kate is getting ready for her first triathlon in Disney. I am so excited for her. I wish I could be there to support her. Please go say hi to her and wish her the best!!!
The race is May 10.

Here is Trainer Bob's challenge for Today.

Tuesday's Challenge, beginner's are gonna give me 50 "Burpees" and advanced people, 100 Burpees. If you don't know what a burpee is, youtube it. It is a great calorie burner and extremely physical. After your burpees, I want 50 pushups. Good luck, soldiers!!


MikeF. said...

Sucks to hear about your Bike. Man 3 12hr shifts in a row. I worked at a job like that. They are tuff. Rae you are doing great! Keep it up!

Heath said...

Nice work Rae. Keep it up!!

Chris said...

I think I'm going to start calling you "The Extreme" :-)

Justin said...

So what's your comfortable running pace? 4.5?

Let's say it's 4.5 and explore a hypothetical. Say you can run a 5K or 10K at 4.5 mph on the treadmill without slowing down or walking. You just set the speed and finish the set distance.

Next time, set it at 4.6 mph for the entire run. It will be a tougher run for the next 5 to 20 runs. (Sometimes it takes a while to adjust.) You body will adjust and be comfortable at the new speed. Once you're comfortable at 4.6, move it up to 4.7 for an entire run. Be patient, this process takes time. Months, in fact.

On your first few runs at 4.6, you can go back to 4.5 mph but not lower to recover. Once you have recovered, go back to the 4.6. Don't go deviate from the +/- 0.1 during these runs. Do as much of the run as possible at the new target speed.

The exception? The last .25 to .5 mile of the run. Crank it up +0.5 or more to finish off the run. Then walk it off in the cool down. I never crank it until the last bit of the run.

It doesn't matter what my comfortable running pace is (right now about 6.3 mph). If I kick it up 0.5 mph, or more, in the middle of the run, it screws me up for the duration. I rarely recover and have a worse overall finish time. It often causes me to walk in the middle of the run.

Keep it steady. Choose a pace that you can maintain for the entire distance of the run. Build the speed up on 0.1 mph increments over time with successive runs. Finish off each run with a speed burst at the end. Walk it off to catch your breath.

I'm not saying this works for everyone, but it's what I've done on the treadmill. I've gone from 4.5 mph to 6.3 in the last 11 months. I hope to keep increasing the pace from here.

Justin said...

Rae: After re-reading your questions both here and on my blog, I'm still not sure I answered your question. Let me know. Thanks.

Also, I guess I usually run at a "conversational pace"; i.e. the pace at which I could carry on a conversation with somebody. I rarely run faster than that (although the conversational pace has been getting quicker).

Amanda said...

Have you graduated to one legged wall sits yet? Oh my, are those a killer - 90 seconds, switch legs every 10 seconds...My legs shake so bad from that, but I am sure it's doing something good :)!

I agree with Justin...I like to keep a steady pace for my run and then the last segment is when I kick it up. I think it helps you get ready for the final race push and proves to yourself that you can do it even when you're tired!

Hopefully, you're bike will get fixed and be in perfect working order.

Just do your best with your work schedule and you'll be fine.

Keep it up!

Princess Fee said...

Arrrgh! Hope you get your bike back sooner than you think!

And way to go on the workouts - very inspirational!!! I would love to have a treadmill at home...one day! lol