Wednesday:
AM brief dog walk
Lunchtime run:
5 min warmup walk
5 min @5.3mph
15 min @5.0mph alternating 2 min @incline 5, 1 min @incline 0, ending with 2 min at 0
5 min cooldown
5 min stretching
4.2 mile run at lunch, during which I saw:
2 robins
a dozen ground hogs that ran and hid, plus one that didn't budge even when I ran within 12 inches of him, but rather held my eyes with a steely gaze that said, "Do ya feel lucky? Well, do ya?"
a van that smelled like pot....I didn't inhale
and a very good-looking airman running on his side of the base fence
Running is altogether a very entertaining endeavor!
Midwife - I thought I was the only one encountering lots of wildlife. I had to wait to drive into my driveway about 15 minutes the other day while Momma Moose and her twins finished dining on the bark and twigs of my willow trees.
Today I did a double workout so I could have another rest day - 1 a week is not enough for this old body. So....
UB Workout - supersets, about 45 min
Zumba (for cardio) - new instructor, arghhh, a very active hour!
lol, midwife! nice way to end the run with the airman sighting.
wednesday - 1 hr "ultimate conditioning" class which consisted of 1 minute cardio/weight lifting intervals. You know it's a good workout when your arm gets tired post-class trying to hold up your cell phone. Whew.
Also... I made my goal weight this morning. yeeeeeeaaaaaaah!
Fat Pants - at your difficulties with the cell phone!
Pat - the way I look at it, sometimes you should change what you do to challenge the body, other times you should consolidate your learning. That's my story about the pool!
Midwife - glad to hear you're out and about and alert! BTW, Great News about DH's job! Such a relief, I'm sure.
Day off from the pool today. My exercise will be a sports massage. Yes it certainly does count.
I took the morning off as my knee is acting up again. It hurt all afternoon and evening yesterday. Today it feels better, but I'm afraid that I cannot keep up with the daily workouts. I'll go back to 3-4 a week instead.
Warmup (1.25 mins rope, 10 PVC ROM pass through, WH Belly Off Warmup)
Circuit: (Did 4x10 in 21:10)
DB Snatch - 15lb per
DB Clean & Press - 12lb per
Burpee
50 ab crunches
30 reverse crunch
15 per side crunch on ball
4 tricep dip - failed after that
30 seconds per leg of a yoga stretch - figure 4 I think it is called?
Last edited by Shannon in ATL; 04-08-2010 at 12:19 PM.
Thursday:
skipped my warmup since I was afraid that someone else was going to grab the lat pull-down machine...
3x10 lat pull-downs at #6 plate on machine alternating with
3x10 Bulgarian split-squats with 1x15# dumbbell
3x10 YTWL with 2x3# dumbbell alternating with
3x10 Romanian single-leg deadlift with 2x5# dumbbells
3x10 roll backs
5 min stretching
Today - OK, it's not a big deal for most people, but I am a SLLOOOOOW runner. So for me, it's a HUGE deal...today I ran a sub 30 min 5k (on treadmill, at 1.0 incline to replicate outdoor running, since my treadmill is built with a lot of spring to cushion my knees). Then I ran another 10 min mile, at which point the shoulder started to seriously protest the bouncing, so I did another 45 min of incline training, for a total of 90 minutes. If I can't lift, darn it, I can run!
Today - OK, it's not a big deal for most people, but I am a SLLOOOOOW runner. So for me, it's a HUGE deal...today I ran a sub 30 min 5k (on treadmill, at 1.0 incline to replicate outdoor running, since my treadmill is built with a lot of spring to cushion my knees). Then I ran another 10 min mile, at which point the shoulder started to seriously protest the bouncing, so I did another 45 min of incline training, for a total of 90 minutes. If I can't lift, darn it, I can run!
THAT IS AWESOME!! Way to go, Amanda! That's a great 5k time! Pfft my last time was in the 33 minute range
yeeeeeeaaaaaaah!
it certainly does count. 
