Monday Dec 17 C25K W6D1 complete!

C25k W6D1 done! I survived! This was a big deal to me...5 min warm up walk; three 8/2 run/walk intervals; 5 min cool down walk. These 8 min stretches are very new to me. I even felt like I had gas leftover in my tank. It's getting to the point where I might switch over to my old friend Garmin Forerunner on my runs to get a real pace.

I followed up and rewarded myself with a long walk on this beautiful sunny winter day with moderate 
temps...for upper Midwest anyway lol.

I just feel so accomplished. I peeked and learned that the next week (two weeks from now) we go to TWO 12 minute run/ 3 minute walk. Gulp.

Tomorrow...legs/abs! Woot!

Onward!

Sunday Dec 16 Chest/Back ST

Today was a jammed pack day of walking and chest/back ST!

SB chest press heavy
Bent over Row's heavy
Superman
SB chest fly's heavy
RB lat pushdowns
Good Mornings heavy
Push ups
Prone rows (hate these)
SB back extensions

And a ton of walking which is my fave!!!

Chest / Back ST

My day in total...not too shabby

This week should prove to be interesting because I jump up to C25K 8/2 run/walk intervals. My friends, I have never run that long in one stretch EVER. I am hoping by adding a second week (6 total training runs) with each C25K week that I will have little problem...or at least not die...on a training run. It's mind over matter! Yea, we'll go with that.

This week's schedule:

Sun: chest/back/walk

Mon: C25K W6D1/walk

Tues: Legs/abs/walk

Wed: C25k W6D2

Thurs: arms/shoulders/walk

Fri: C25K W6D3/walk

Sat: optional leg/abs #2 day...walking for sure

Have a great Monday, folks!

Onward!

Week of Dec 9 workouts

Sunday is posted already

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Monday Dec 10: I had major dental work done so today was a simple walk.

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Tuesday Dec 11:

C25k W5D4

Chest/back ST

wall pushups

wall angels

Good mornings

RB pull aparts

DB press

AP

Split stance rows

Inv rows

SB lat pullovers

pushups

rear delt flys

Total fitness minutes

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Wednesday Dec 12:

Legs/abs/sprints

DB squats

High Plank hip raises

Sit ups

Curtsy lunge w/ db's

Reverse crunches w/ twist

Boat pose

Step ups

Wall sits (these are no joke)

Scissor kicks

Boat pose

Daily Fitbit total

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Thursday Dec 13: simple walk meeting Fitbit minimums

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Friday Dec 14: arms/shoulders/walk

Y's T's I's

High plank shoulder taps

Saw Plank

High plank

cross body bicep curls

Skull crushers

Hammer curls

Tricep kick backs

Bicep curls

Pushups

Arnold press

Rear delt flys

Daily Fitbit totals

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Saturday Dec 15 C25K W5D5 & walk

Today was the last C25k week 5 workout which is 5 min warm up walk, three 6/2 run walk intervals with 2 min walks ending with 5 min cool down walk. I then followed up with a simple walk. This week brings three 8/2 intervals...gulp. I have never accomplished that before. Stay tuned.

 

I am getting a little more height with my post-run celebratory jumps lol

Saturday daily totals

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I am still trying to find a blogging groove. This was such a wonky week that screwed with my energy and schedule. Oh well, as long as I MOVE! This week should be normal...knock on wood. My weight is starting to creep up very slowly but in the wrong direction. I know what it is and I need to rethink my thinking and correct some habits. Popcorn...dry popped and NOT with oil. What the heck?! This winter I am not experiencing SAD (winter blues) but this craving for stupid popcorn. Weird.

That's it for this past week. Today brings grocery shopping, meal prep for the week including hard boiled eggs and massive amount protein for the week. I also have chest/back/walk today.

Something I am adding as of this week are clam shells to help strengthen my hip area. I am doing 30-35 each morning and evening using my heavy duty band. Burn!!!

Bring on the new week!

Onward!

Sunday December 9 C25k W5D3

C25k W5D3 outside done! 5 min warmup walk...three 6/2 intervals with 5 min cooldown. Next week 8 minute runs, people!! Lordy lordy....this is hard!! 😨😱😲💦

If you are a runner that runs without walking...you rawk. So hard to untrain my brain and body to just keep running. Up until today I would cheat and add another interval during the cooldown. I decided I had better stop that and stick to the C25k podcasts as written since I am getting further into the training qith longer running intervals.

It makes a HUUUUUGE difference running outside in my hilly neighborhood over the treadmill. Omg, next week starts 8 minute intervals!! I will NOT allow my brain to get me psyched out. It's mind over matter!

I also walked a lot afterwards as you can see today's Fitbit totals.

Tomorrow...Chest & Back!

Onward!

5 min warm up...Three 6/2 intervals...5 min cool down

Working on my celebratory jumps!!!

Friday December 7 workouts

Arms/shoulders/sprints done!

neutral grip DB press HEAVY
JM presses HEAVY
Bicep curls HEAVY
Lateral raise HEAVY
OH tricep extension
concentration curls HEAVY
hi plank shoulder taps
bentover delt flyes
RB OH tricep extension
hammer curls

The workout

The garb

Today's totals

I also filled in some time with walking...my fave.

Onward!

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Thursday December 6 Workout

C25k W5D2 done! I am humbled. Since my TM is still 'switchless' I had no choice but to take it outside. November 11 was the last time I ran outside and have been on TM since. Well...let me tell you for a fact road running is more challenging than TM. I feel quite accomplished and this was a mental hurdle...hurdled lol. My pacing has indeed increased since that Nov 11 outside run and I knew it would since I push myself on the tm. I feel my lungs starting to catch up with my new running form. Yes!!!!

Please keep in mind that with all of my past running I utilized intervals (Jeff Galloway method) with success. Since I am running again I want to see just what my fit body can do because before I was completely out of shape believe it or not.

With all of that said...my pacing is indeed increasing. The last 6 minute interval out of the three was challenging of course. I feel so accomplished and wrapping my brain around the fact that I ran 6 minutes straight x 3 times. I just MAY pull this off!

Today's totals

Arms/shoulders tomorrow morning!

Onward!

Wednesday December 5 Workout

Legs/abs HEAVY day:

Bulgarian squats (hate these)
SB crunches
deadlifts
SB side crunches
Hip lifts
SB planks
SB single leg hamstring curls
Penguins (love these)

I always feel gnarly w/ my big DB's lol

Total for day

The treadmill dude came BUT the new switch he brought was faulty so I am still without my beloved treadmill. Sigh. I never realized how much I rely on that thing.

Oh well, onward.

Tuesday December 4 Workout

Well, I have been totally derailed because of this:

I went to happily do my next C25k workout, turned on the treadmill and switch is toast. Omg, this totally derails my mental state, I don't do flexibility well. I had walked earlier in the day and decided to call it a day since I met my Fitbit minimums. I immediately called Treadmill Heroes to set up an appointment for TM repair. Sigh.

Now, I am off to regain my thoughts lol. Pathetic, huh?

Monday Dec 3 Workout

Chest/Back HEAVY day:

scarecrows
rear delt flys
chest press HEAVY
Under grip rows
superman
chest flys HEAVY
seated ROWs
flutter kicks

Sprints on TM & Stair flights to fill time

You can see how I do seated ROW's with RB's in the door

Total for day

Filled out  the rest of my time with TM sprints and stair flights.

Sunday Dec 2 Workouts

Ok so...I completed C25k W5D1 w/ 6/2 x 3 intervals (5 min warmup & 5 min cooldown). The author of this program built in a week 4.2 because a lot of folks were having are hard time making the leap to Week 5 w/ 8/1 from W4 of intervals of 4/1. I was freaking out because I have never run that long at a stretch. I did it!! I even added another little sprint during the cool down. This may not seen like a big deal of running 6 minutes but it's huge for me. Winning! I will do W4.2 5 more times in the next two weeks with at least a day in between. Then move on to Week 5 w/ 8 min intervals. I then supplemented with 20 mins on rower afterwards.

Rower

Absolutely soaked

LOVE these capris!!!

Today's apparel:

Skirt Sports Redemption Capri

(15% off discount code: 1218Laur)

Today's totals!

I cannot convey just how happy I am right now with my progress and being in control of me.

Next up...Monday chest/back/sprints!!!

Sat Dec 1 Workouts

Legs & Abs day 2 day:

SB exchange
Penguins
Frog Hops
High plank
DB Box squats
Squat jumps
SB rollouts
Bicycle crunches
walking lunges
Squat jumps
Heavy DB Farmer's carry

Sprints on TM & Stair flights to fill time

Today's Fitbit totals

Today's apparel:

SkirtSports Take Five tank

Skirt Sports Cool-it capris

(discount code: 1218Laur)

That is all I have for today! Tomorrow brings C25k 4/1 intervals to 6/1 run/walks.Winner

Wed Nov 28, Tues Nov 29 & Fri Nov 30 Workouts

Wednesday November 28:

105 min walk...yes I can walk forever....

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Thursday November 29 workouts:

Shoulders & Arms day:

Bradford press
21's
Tricep pushdowns
Lat DB raises
Front raises
Hammer curls
Tricep dips
Tate presses
Curl & Press
Wall climb (no way in hell I can do these)

Sprints on TM & Stair flights to fill time

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Friday November 30 workouts:

C25k W4D6  This is the last day for 4/1 run/walk intervals. Next week 5 brings 6/1 run/walk and I am pretty nervous with that. I have NEVER pulled off a 6 min straight run in all the miles I have cranked out over the years. Stay tuned. Today was about a 6-7 rpe.

I followed up with 25 min. on the rower (I forgot to turn off my watch last 10 minutes...oops).

Today's totals

Me, the TM and my rower

Tomorrow morning brings my every 4 weeks progress pics. I don't know if I will post but may...

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This is the last day of a very successful months in terms of fitness minutes. I have perfect attendance for the month. According to SparkPeople I accumulated 3,427 fitness minutes. Hear me rawr!

I also received this SparkPeople trophy this week! That's alot of miles!!!

                                                                                            7,500 Lifetime Miles
                                                                                                  11/29/2018