The Third Quarter - Time to Kick ***

[LisaS]

thanks Julie!

[LisaS]

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

[LisaS]

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.

[SpacecityPaula]

Love the walking skeleton Lisa.

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.

[LisaS]

6/3 afternoon
UB Strength

A1. Bench press 4/65 4/65 4/65 4/65
A2. Cable Decl Press 6/22.5 6/22.5 6/22.5 6/22.5

B1. Lat Pulldown 5/82.5 5/82.5 4/82.5 4/82.5
B2. Bent Over row 6/65 6/65 6/65 6/65


notes: found a way to balance 2.5 lb on the weight stack but not 5 lbs - so that's what I went with today.

[LisaS]

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.

[LisaS]

6/4 no workout planned today (full rest)

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.

[LisaS]

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.

[UConnJulie]

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 ...

[Victoria]

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.

[LisaS]

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.

[LisaS]

6/14
circuit - 12 reps, 4 rounds

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

[James Newman]

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

[LisaS]

Hi newman. that's all you've got to say - hi?

[James Newman]

Howdy?

[LisaS]

when I read howdy, I always hear Minnie Pearl in my head.

[James Newman]

What, that's all? Nothing on my super cool huge post? I was intending to say it like her. LOL. I am an okie...

[LisaS]

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