6/2 AM
soccer field repeats
5 min warm-up including some dynamic stuff
[30s run / 30s rest] * 4
90s rest
[30s run / 30s rest] * 4
90s rest
[30s run / 30s rest] * 3
so 10 good intervals, 1 questionable, 1 missing
I'd say the run was much less than a sprint after the 1st one - let's call it "go hard as you can for 30s even if that is barely the length of the field"
sheesh - I have no stamina for outdoor running - have to do more of it I guess
6/3 AM
running - uffda -
1 mile run/jog/walk 13:30
1 mile walk 16:20
probably will use this novice 5K plan to concentrate on getting my running/cardio to improve.
Looks like I'll rearrange my workout schedule to something like: ss cardio sun AM/wed nite/fri nite or else sun/tue/thu AM, strength Sat AM (UB) and Tue nite (LB) and lactate circuit Thu nite and call it done. This is all assuming I can even move tomorrow =). going to do my UB Strength tonight -- and I've got a weird week this next week - 4 days of seminars with an extra hour or so commute each way - so that'll be fun to start a new workout program the same week.
Looks like you are moving right along. I got a Sony Cybershot for Christmas. I love it. Soooo much better than my old digital camera.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
just noticed - i misread my notes from last UB day - should have done A2 at 32.5 not 33.5 - I'll get it next time. I also forgot to add weight for the BO Rows. but I wasn't feeling very strong today - I'll blame it on my cycle (day 4) since I just read this article where it had this chart about strength & a woman's cycle.
I forgot to take my food to the stupid seminar today. There was NOWHERE around there to get food from except the hotel restaurant and, I'm sorry, they wanted way too much for lunch entrees. So I bought beef jerky at the sundries shop. Which, of course, left me less than satsified - so I ate one of the afternoon snacks (just a soft pretzel, but not on plan). Also, getting up in order to leave the house 1 hr before I usually even get up left me VERY hungry at 9AM and very vulnerable to the pastry/muffin/fruit continental breakfast that was out before class and also at the morning break (ate a muffin too - it wasn't even that good). All this means I'll probably take today's lunch and tomorrow's lunch with me tomorrow so that I have enough to eat. Lesson learned. So only 1 point for nutition for day (breakfast and dinner - the middle 1/2 of the day was poor) - yes, I've determined that I can divide my day that way (at home/not home rather than AM/PM) for these unusual routine days.
beg 5K W1
Dynamic warmup
run 1 min, walk 1 min. Do 10 times.
notes: this was better than I thought it would be. Mapped a loop (mapmyrun.com) in the neighborhood and went around 3 and 1/2 times or so - and then cooldown was walking the remainder. Used gymboss to time the intervals - had to move it up to a bra strap to hear it though - other than that it worked fine.
Thanks for the article link ... very interesting stuff. Espi has figured a lot of this out by tracking herself ...
Bummer about the seminar and lack of food ... live and learn, eh?
I LOVE mapmyrun.com ... way cool ... and I have a Gymboss too that I use for Tabatas and other intervals when I'm not wearing my HRM ...
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Life's a Journey ... Enjoy the Ride!
Dearest Lisa....thank you!!! The case of the "Too Thick Shake" has been sufficiently solved! I'm loving my free-flowing, liquidy smooth shakes!
Too bad about the seminar. How hard is it to put out a few apples, banans, or oranges with the rest of the crap they serve? I don't know what's worse, eating the crap and paying for it later with a major crash, or simply going hungry and suffering that fate instead. Either way, not fun.
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
6/12
Running ... again
last time on [run 2, walk 4] * 5
notes:
took the dogs with me this time - they were very well behaved - nice loose leash the whole time (not constant sniffing when walking) - only relieved when given permission to go up on the grass (during one of the "walks") - they could get the hang of this running thing I think.
the walks seemed almost too long - 3 mins would have been better. on the other hand, many times I was very ready to stop (think ready to hurl) when the 2 min buzzer came - next time is 3x3 - we shall see.
DB Mil Press 12/12# 12/12# 12/12# 12/12#
Broomstick OHS 12 12 12 12
Wide Lat Pulldowns 12/40# 12/40# 12/40#
DB 1 leg RDL 12/15# 12/15# 12/15# 12/15#
Rev Crunch 12 12 12 12
1 min rest btw circuits
followed by 40 min brisk walk
Hi Lisa!!!! So, I am typing out this super cool message that you'll get the next time you get your log. I had typed a better one but it was swallowed by the monkey that hangs out with my parrot on my ship. That being said, I also need to inform you that you need to empty your PM box because I was unable to privately lament over the lost of my previous message. So now everyone knows, I goofed somehow. Hopefully you will find it in the goodness of your heart to forgive me. I don't think I could go another moment knowing that I had cheated you of your Newman post. You see, I am kind of a big deal around here.
Seriously, You're doing a great job. I was wondering what an uffda for running was? Somewhere up on this page was an uffda. I don't get it. I know that when I run, I kinda make an uffda sound, but it is more like a waterbuffalo with COPD. Don't worry to much about the food for the seminar. So you took a point. Big deal, you'll do better next seminar, right? I had to take a point for the first time in the challenge this week. Pissed me off. but hey, it happens. Hope you continue to take the dogs on walks and that they behave.
Hugs and Protein shakes...
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
you tricki-ly modified it so it doesn't even look like a one-worder now - so no need to be embarrased.
uffda is a scandahoovian term roughly like ... well, it just is. The Norwegians claim it for their own, but Swedes are known to use it as well - but in my family we've let some Norske guys marry in - so we are probably abberant
haha.. yeah, I didn't think about it not looking like that again. To all.........when I checked my post, all it said was hi. It didn't have the rest. So I edited it to be longer. Don't know where the rest went. But I didn't want Lisa to feel like I had cheated her.
By the way, the avatar is quite interesting....
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
this has been a waste of a weekend. we had a 2nd location "go live" with their new system - and since I'm essentially the entire out-bound data conversion team I got to work from midnight to 9AM saturday. Ok. I was up for that. I'm drifting off to a nap in the early afternoon - and my phones all start ringing. I missed calls on both phones - go pick up VM and it was left for a colleague - someone looked at the wrong line on the phone list. So now I was awake for nought. Got to bed OK - and then they called this AM (6ish) - allegedly had problems in one of the files I sent. I poked around for an hour or so - couldn't find what they were saying they saw. Send them a copy of what I was sending and asked them to check with the import team to see exactly where I was sending what they were seeing as I couldn't find it. an hour goes by - nothing. two hours - nothing. at 0930 I sent a note asking what's up? the reply - "oh we decided to fix it in post-live". thanks for filling me in guys! then I find out later is is something "they" did wrong on Friday and not me or the data at all. humph.
I took a DEEP nap this afternoon but felt out of it the rest of the day. I need to get in better shape if I'm going to keep doing this. 2 sites down, only 85 to go (at least only 85 that I'm responsible for pulling data for).
6/17 running - evening 21:30 start
plan: 4* [3 min run, 3 min walk]
round 1 - OK
round 2 - only ran 2:30 and had to slow up - side stich & nausea
round 3 - ran 2:00, walked 00:10, ran 00:50
round 4 - ran 2:00 walked 2:00
round 5 - ran 2:00, walked home
this has been a waste of a weekend. we had a 2nd location "go live" with their new system - and since I'm essentially the entire out-bound data conversion team I got to work from midnight to 9AM saturday. Ok. I was up for that. I'm drifting off to a nap in the early afternoon - and my phones all start ringing. I missed calls on both phones - go pick up VM and it was left for a colleague - someone looked at the wrong line on the phone list. So now I was awake for nought. Got to bed OK - and then they called this AM (6ish) - allegedly had problems in one of the files I sent. I poked around for an hour or so - couldn't find what they were saying they saw. Send them a copy of what I was sending and asked them to check with the import team to see exactly where I was sending what they were seeing as I couldn't find it. an hour goes by - nothing. two hours - nothing. at 0930 I sent a note asking what's up? the reply - "oh we decided to fix it in post-live". thanks for filling me in guys! then I find out later is is something "they" did wrong on Friday and not me or the data at all. humph.
I took a DEEP nap this afternoon but felt out of it the rest of the day. I need to get in better shape if I'm going to keep doing this. 2 sites down, only 85 to go (at least only 85 that I'm responsible for pulling data for).
What is it that you do, exactly? Sounds vaguely IT-ish...
6/17 running - evening 21:30 start
plan: 4* [3 min run, 3 min walk]
round 1 - OK
round 2 - only ran 2:30 and had to slow up - side stich & nausea
round 3 - ran 2:00, walked 00:10, ran 00:50
round 4 - ran 2:00 walked 2:00
round 5 - ran 2:00, walked home
blech.
Might not have been your best workout, but at least you got it in!!! Go Lisa!!!
__________________
Life's a Journey ... Enjoy the Ride!
What is it that you do, exactly? Sounds vaguely IT-ish...
I like that - I might have them put it on my business cards "does something vaguely IT-ish".
I have been a software developer, DBA, project lead, Data Administrator, manager, analyst & designer, etc. At this company mostly lead developer, analyst and application DBA. I moved to the "BIS/data warehouse" team about 2 yrs ago - but there has not been a real start to that project yet because the company decided to migrate their core business systems onto a package solution (a questionable idea but I'm not in charge) - this is something that was tried before and didn't move forward after pilot.
Anyway - somehow last summer, after one of our programers moved to Austin (left the company), I got drafted to the "data conversion" team because I know the existing system inside & out and am still the application DBA for that system. So yes, depending on what hat I wear, I mostly do stuff that is "vaguely ITish".
I'd love to get into medical informatics, but there isn't much chance of that unless I drop everything for a PhD program (like at Pitt) but that's a pretty serious lifestyle change to drop a 25 yr career to enter a Phd Program. Hence, haven't done that yet.
Lisa:
Thanks for the workout ideas. I know what I'm doing tomorrow morning!
Oh, and I found it funny that people wouldn't know what "ufda!" is. It's just so everyday around here. Then again, I married German but one sil is Norweigan. A few years ago her mom sent some baked goods to MIL's house at Christmas. They couldn't figure out what the sandbakals (butchered that, I know) were. I don't usually feel like I have a strong cultural heritage (I'm kind of a mutt!) but I guess I do!!
born & raised in LA area, both parents born here (LA) too. Mormor & Morfar (lit. Mom's Mom & Mom's Dad) were immigrants from Sweden. Farfar & Farmor (Dad's Dad & Dad's mom) were born in US but I think all four (or 3 of 4) of their parents immigrated from Sweden. It's funny, FF's father was Swan Ossian (yes it is a first name, so are Anders & Eric) and FF married Mabel Swanson. (trivia - check out Ossian, Iowa ) the Swedish traditions just ran strong from the grandparents. jah sure.
[second rivia note & claim to fame, such as it is - Virgina Christine was my grandfather's (FF) cousin (somewhat revmoved) - you'll remember her as Ms. Olson of Folger's coffee fame if you are old enough]
Interesting. I guess you're very familiar with split pea soup then as well! LOL My great grandparents were from Sweden. My grandma was Swiss and the only family member born in the US (her siblings were born there). So, my dad's family was pretty traditional. I took a semester of swedish in college so I can pick out a few words here & there.
My mom is kind of a mutt (Welsh, English, Ohio) so there's not a strong identification there.
Dh's family is 100% German and my kids seem to identify with that. His grandpa was 1st generation American. SIL's family still lives on the farm that Gpa built. Deep ties to the land!
the last two weeks have been hard. I did something to my back and any type of workout where core stability or bracing (esp one sided) is required seems to aggravate it for several days afterwards. So, after several times of "lets try these exercises -- nope" I decided to just rest it.
Even today, after at least a week of no weights, I can make it twinge if I don't do normal movements fully braced. Example: putting down the dog's food this morning, I had the weight of the bowl on one hand and bend down while reaching to set it on the floor - I could feel it in the left "flank" .
I still may be able to start up again this weekend - yesterday it seemed like how I was sitting at work might also be aggravating things, so we'll see if a day of not doing that helps it any.
) the Swedish traditions just ran strong from the grandparents. jah sure. 
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