Jeans' NROL4W + running log

[jeans541]

Finally getting around to starting my own log here. I'm a 35yr old mom of 5 crazy kids ranging in age from almost 11 down to 4. I started running 2.5 years ago and love it. That said, I am slow. I can run forever and that's great, but I want to improve my pace. I am hoping that this program will help me see improvements in my running pace as well as give me a more fit body overall.

So here's where I started:
age:35
weight:133lbs
height:5'7"
chest:29"
bust:34"
biceps:11"
waist (smallest point):27"
hips/butt:38.5"
thighs:22.5"
calves:14"
pant size:8
scale measured %fat: 21.5% (I know these things aren't accurate, I'm just looking at it for trends)

5K PR 27:49
10K PR 58:53
HM PR 2:06:56
25K PR 2:37:12

goals...I don't really have a goal yet as far as my measurements go. I just want to look great and have never really cared much about the scale. Getting back into a size 6 would be great!

Running goals...I would like to feel great at 9 minute miles for the longer races and 8 minute miles for the 5 and 10K's. I'd also like to run a marathon in the next couple years, but I think improving strength and overall fitness should come first so I am well prepared for 26.2 miles. Above all, smart training and no injuries!

[twinsavsvikingsfan]

Welcome Jean! I'm going to guess that 25k PR was set at the River Bank Run?

I, too, am a Michigan runner. That being said, I wasn't too smart about my training and injured myself. Slowly but surely, I'm coming back. Best of luck with all your goals,

jim

[jeans541]

I started NROL4W on 5/28. The first walk across the aisle from the treadmills to the weights seems like so long ago now and I wonder why I was ever intimidated!

Stage 1A
Squats:
wo1 45#/15, 45#/15 go heavier next time
wo2 45/15, 50/15 could still go heavier
wo3 55/12, 55/12 finding the right weight is hard! go heavier again...
wo4 60/12, 65/12 much better!
wo5 65/10, 65/10, 65/10
wo6 65/10, 65/10, 70/10
wo7 75/8, 75/8, 75/8

Superset
Pushups:
wo1 30*/15, 30*/13
wo2 30*/15, 30*/14
wo3 floor/12, floor/8 30*/4
wo4 floor/10 30*/2, floor/8 30*/4
wo5 floor/10, floor/10, floor/10
wo6 floor/10, floor/10, floor/10
wo7 floor/8, floor/8, floor/8

Seated row:
wo1 level 3/15, 30/15 I'm guessing each level on the Total gym is 10#
wo2 40/15, 40/15
wo3 50/12, 50/12
wo4 50/12, 60/12 60 was almost too hard to finish 12th rep
wo5 60/10, 60/10, 60/8
wo6 60/10, 65/8 + 60/2, 65/10
wo7 70/8, 70/8, 70/8

Superset
Stepup:
wo1 8#db/6 + bw/9, bw/15 (5 risers on reebok step)
wo2 bw/15, bw/15 (4 risers)
wo3 bw12, 6#db/12 (4 risers)
wo4 bw/12, bw/12 (back to 5 risers)
wo5 4#db/10, 8#/10, 8#/10 (5 risers)
wo6 8#/10, 8#/10, 8#/10 (5 risers)
wo7 10#/8, 10/8, 10/8 (5 risers)

Prone jackknife:
wo1 8, 8
wo2 8, 8
wo3 10, 10
wo4 10, 10
wo5 12, 12, 12
wo6 12, 12, 12
wo7 8 pikes +7 knees to chest, 8 +7, 8 +7 (realized I had been doing these wrong or at least "easy" after reading a thread here. Was able to get 8 up on toes before falling off the ball--finished the last 7 with knees to chest and shins on ball.)

[jeans541]

Originally Posted by twinsavsvikingsfan

Welcome Jean! I'm going to guess that 25k PR was set at the River Bank Run?

I, too, am a Michigan runner. That being said, I wasn't too smart about my training and injured myself. Slowly but surely, I'm coming back. Best of luck with all your goals,

jim

Hi! Yes, that is the Riverbank Run, but not this year--I totally sucked this year! sorry about your injury and good luck with your come back!

[jeans541]

dang. this is a lot of typing! Note to self....don't wait for several weeks before posting again.....

Stage 1B
Deadlift:
wo1 40#/15, 40#/15
wo2 40/15, 50/15
wo3 50/12, 60/12
wo4 60/12, 60/12
wo5 60/10, 60/10, 62.5/10
wo6 62.5/10, 67.5/10, 67.5/10

Superset
DB shoulder press:
wo1 10#/15, 12.5#/15
wo2 12.5/15, 12.5/15
wo3 15/12, 15/12
wo4 15/12, 20/8 + 15/4
wo5 20/10, 17.5/10, 17.5/9
wo6 17.5/10, 20/8 +17.5/2, 17.5/9

Wide grip Lat pulldown
wo1 40/15, 40/15
wo2 40/15, 40/15
wo3 50/6 +40/6, 40/12 pulling pain in right arm with 50#
wo4 50/12, 50/12 much better today!
wo5 50/10, 50/10, 50/10
wo6 60/4 +50/6, 50/10, 50/10 pain again at 60#, but did discover 5# plates I can add rather than going up 10#. duh...

Superset
Lunge:
wo1 8#db/15, 10/15
wo2 10/15, 10/15
wo3 12.5/12, 15/12 could go heavier next time
wo4 15/12, 20/12
wo5 17.5/10, 17.5/10, 17.5/10
wo6 20/10, 20/10, 20/10

Swiss ball crunch:
wo1 bw/8, 8# medicine ball/8 need to make these harder
wo2 10#plate on chest/8 (awkward), 14.5# medicine ball on chest/8 still not hard
wo3 bw/10, 14.5/10
wo4 25# plate on chest/10, 10# ball overhead/10 (ouch!!) Bingo! we have a winner!
wo5 8# ball overhead/12, 8/12, 8/12
wo6 8/12, 8/12, 8/12

[jeans541]

That's enough typing for tonight! I'll get some running stuff in here tomorrow.....

[jeans541]

today's run--4.25mi recovery pace run. Gorgeous weather in Grand Rapids today!

We're headed to the beach for a couple days and I am hoping to get at least one good run in while we're there. Then back to the last workouts of stage 1!!!

[jeans541]

Gorgeous weather this week at Lake MI. I had a fantastic run along the lakeshore on Thursday, took Friday off for 4th of July festivities with the kids and then did wo7B this morning. Tomorrow, we're headed back to the beach for a week. I'll be skipping the last 2 workouts in Stage 1 and the AMARP workouts and just take my week of rest while on vacation.

I felt great today--tons of energy and ready to go. Here's what I did this morning:
1 mile run warmup
wo7B
Deadlift: 2 warmup sets of 8 reps with 40# and 50# then 70/8, 75/8, 80/8 I was surprised by how "easy" 70 felt so I increased for the second set and 75 still felt ok. Decided to see how many I could do with 80....I could have done one or two more. wooo hooo!

Dumbbell shoulder press: 20#/8, 20/8, 20/8

Widegrip lat pulldown: 50/8, 60/8, 60/8

Lunge: 25/8, 25/8, 25/8

swiss ball crunch: 8# medicine ball overhead/15x2sets, 8#overhead/20 for last set--just felt like I could do so many more, so why stop at 15?

[jeans541]

Vacation was fabulous! Got a few runs in along Lake MI--wish I had time for more while we were there.

Back to the gym today for Stage 2 A1:

1 mile run warmup

A. Front squat/push press--this one freaked me out. I had visions of losing my grip on the bar overhead and dropping it on myself. I started with a preloaded 20# bar to get the feel for the exercise. 20#/6rep. Ok--not as bad as I thought it would be. 30#/10....wow, that was too easy still...Moved to the 45# bar/10--I'll start here next time and likely add more weight.

B1. Step up: 10#/10 x2 sets
B2. DB 1pt. row: 10#/10 on each leg, 12.5/10 (5 on each leg as written in the book) I forgot to switch legs on the first set--duh!

C1. Static lunge, rear foot elevated: 15#/10 x2sets OMG ouch! (could do more weight next time, though)
C2. pushup: floor/10 x2 sets

D1. plank: straight arms/60sec x2
D2. Cable Horiz. wood chop: 30#/10 x2sets

[jeans541]

well, I woke up not as sore as I thought I would be.....then I went for a run. I think the lunges yesterday really did a number on my legs and my ribs ached when I tried to take a deep breath. Despite the tired legs, I managed 4 miles in 86* heat--1.5 miles of which was on grass/sand/woodchip trail. I am *thinking* about running a trail half marathon in August, so I gotta get some more trail time on my legs--I find it much more challenging than road running.

man....protein shakes never tasted so good....phew!

[jeans541]

Stage 2 woB1: Check your ego at the door! I was pretty surprised at how much less I could lift today--especially on the deadlifts and split squats. I hope that's normal or maybe I just had a bad day (or wimped out!).

A Wide grip deadlift from a box. I hope this is supposed to be harder than Stage 1's deads because it was HARD! Warmup .75 miles on treadmill then deadlift 40#/8. Tried 70# and that just wasn't happening....60#/10 x2

B1 Bulgarian SS. again--what's with the hard stuff? I think I just didn't do this one right...the top of my back foot hurt on the step, but up on my toes felt like I was helping the front leg too much. Anyway, started with 25# and just about fell down. Ha! Traded for 10#/10 x2.

B2 Underhand grip lat pulldown. Ok, this I can do! 50#/10 x2 Increase weight next time!

C1 Reverse lunge from box with forward reach 8#/10 x2

C2 DB prone Cuban snatch 5#/10, 8#/10

D1 swiss ball crunch 8# medicine ball overhead/10 x2 need more weight next time
D2 reverse crunch 10 x2--need to make these harder...maybe medicine ball between knees?
D3 lateral flexion #3/10 x2

E prone Cobra--yawn....90sec x2

HIIT: Treadmill--
2 min warmup b/w 3.6 and 4.0
1 min 5.8
2 min 4.5
1 min 6.0
2 min 4.8
1 min 6.2
2 min 4.8
1 min 6.4
2 min cool down from 4.5 to 3.5
------------
14 min total for 1.2 miles. I took it fairly easy today--not sure what I could handle after lifting. I felt like I could keep going and run faster, so I will crank it out next time!

[wannabefit83]

5K PR 27:49
10K PR 58:53
HM PR 2:06:56
25K PR 2:37:12

goals...I don't really have a goal yet as far as my measurements go. I just want to look great and have never really cared much about the scale. Getting back into a size 6 would be great!

Running goals...I would like to feel great at 9 minute miles for the longer races and 8 minute miles for the 5 and 10K's. I'd also like to run a marathon in the next couple years, but I think improving strength and overall fitness should come first so I am well prepared for 26.2 miles. Above all, smart training and no injuries!

Jean, I'm a runner too...or a jogger anyways. Your times are great!! I'm goint to start training for my 3rd HM in a few weeks. I hope to beat my previous time of 2:23. I'm aiming for 2:20 at least.

Keep up the great work!!

[jeans541]

good luck with your HM training, Wannabefit. I'll be reading your log to see how you balance running with lifting!

[jeans541]

5 mile run this morning in perfect weather! It is just gorgeous out there! While I was gone, the garden center dropped off 7 yards of woodchips in my driveway. eek. I have a lot of work to do today!

yesterday was stage2 B2:
1mile run warmup

A wide grip DL--warmup with 40#/8, 50#/6. 60#/10, 62.5#/10

B1 Bulgarian SS 10#/10, 15#/10
B2 underhand grip lat pulldown: 65#/10, 65#/10

C1 reverse lunge, forward reach: 10#/10, 12.5#/10
C2 DB prone Cuban snatch: 8#/10, 8#/10

D1 swiss ball crunch 10# overhead/10, 10#/10
D2 reverse crunch 6# med. ball b/w knees/10, 6#/10
D3 lateral flexion #3/10, #3/10

E prone cobra--forgot to do this at the gym, so I did it when I got home. 90 sec x2

intervals--treadmill 1.4 miles total
15.5 minutes total, 1.5 min rest periods, 1 minute runs at 5.9, 6.1, 6.3, 6.4, 6.5, 6.6mph with 1.5% incline

[wannabefit83]

Wow...5 miles! I can't wait til I'm running that much again. I missed my morning run but I think I will end up doing it tonight.

[jeans541]

LOL thanks Celesta--5 miles used to feel like nuthin' when I was training for my last race, but it feels pretty darn significant when cutting way back on mileage!

Today 3 mile run with hills. 2 miles were on trails--trying to get myself ready for a 7mi trail race in September. I don't want my non-runner husband to beat me again this year!!

Yesterday was stage 2 workout A3:
warmup 1mi run
A Front squat push press: (warmup sets 30#/8, 40#/6) 50/10, 50/10

B1 Step-up: 15/10, 15/10
B2 DB 1pt row: 15/10, 17.5/10

C1 evil lunge thingy: 20/10, 20/10
C2 push up: floor/10, floor/10

D1 plank: straight arms/60sec x2
D2 cable horiz. wood chop: 35/10, 40/10

Legs were jello when I got done with the lunges. Later in the afternoon I decided to look ahead to Stage 3 and thought it would be "fun" to try the leg matrix. OMG My legs hated me yesterday! I really thought today's run would turn into a walk (or crawl), but my legs felt OK considering what I put them through yesterday. However, I could really use a foam roller tonight. Yow my legs are tight! I am going to take tomorrow as a rest day. Works out well with the family schedule, too. I'm actually getting up super early to go watch my running partner compete in her first triathalon. I'm so excited for her!

[jeans541]

Today I cheered on my running partner in her first triathalon! She did great and I got a nice 4.5 mile walk in while she was on the bike! My legs were sore last night, but they feel great today--I've never recovered so quickly before. I think increasing the protein in my diet has been a great change! I'm still having a hard time consuming as much protein as NR4W says I should, but it's getting better.

[jeans541]

Stage 2B workout#3

warmup: .75 run

A.Widegrip dl: warm up--40#/8, 50#/6 then 65/10, 67.5/10 I think I can move up to 70# next time

B1. BSS 15#/10, 20#/10
B2. underhand grip lat pulldown 65/10, 70/10

C1. lunge w/foreward reach 12.5#db/10, 15/10
C2. prone Cuban snatch 8#db/10 x2

D1. swissball crunch 10#medicine ball overhead/10 x2
D2. reverse crunch 8#med. ball/10 x2
D3. lat. flexion #3/10 x2

E. prone cobra 90sec x2

ran out of time at the gym for intervals, so I strapped on my Garmin and ran when we got home. Once again, I am much faster outside than on a treadmill. 5 intervals: #1 8:32mm, rest 10:50mm, #2 8:56mm (uphill), rest 10:13mm, #3 8:34mm (uphill), rest 10:47mm, #4 8:03mm, rest 10:02mm, #5 7:45mm (downhill), rest 10:16mm. Total distance: 1.55 miles Temp: 81*.

I felt great *most* of the time. That third interval uphill got me a bit winded, but I did a slower recovery pace and was ready to go again when the timer beeped. I could have definitely kept going a few more intervals.