Worked out at the gym with Kelly this morning. As usual she pushed and challenged me to work hard. For the first time every I exercised my shoulders using these huge big heavy ropes. Oh my gosh. My shoulders were so tired after 3 30 sec. -- what do you call it when you wave those ropes up & down? No clue, but I think I'll have trouble raising my arms tomorrow!
So this week is a bit mixed up as far as working out. Tuesday will be a 4 mi. run. Wednesday I'll go back to the gym for some elliptical work and ab work. Thursday will be strength training and a LSR on Friday. Saturday & Sunday will be off days due to sewing guild activities.
Showing posts with label PersTrainer. Show all posts
Showing posts with label PersTrainer. Show all posts
Monday, April 9, 2012
Tuesday, April 3, 2012
The Week So Far
Monday mornings I work out with my personal trainer, Kelly. I love Kelly even when she kicks my butt with a tough workout. Of course, sometimes I contribute to a challenging workout. Take yesterday for example. The gym has a big new workout contraption. (Seriously, I do not know what it is called, but it looks like an adult jungle gym.) The weight machines were moved around so that in addition to making room for the big new contraption there is also move personal training workout area. I noticed that in the corner the mirrors had been removed from the wall and I asked Kelly why. She said, "It's so you can use these," and she picked up this weighted ball and tossed it high up against the wall. Silly me, I replied, "That looks like fun." She handed the 12 lb. ball to me and I tossed it up against the wall. As I caught it Kelly said, "Now squat, come back up and toss the ball again." OK. No big deal. Yeah, right. She said, "Now keep that up for 30 seconds." Rest for 10 secs. Repeat. Rest. Repeat. Will that teach me to keep my mouth shut? Probably not, and man, do my shoulders ache today!
Tuesday morning is yoga morning. I've started going at 6 a.m. for Sunrise Yoga at the Agape Yoga Studio near my home. I think this class is actually a bit beyond my skill level, but the time is perfect for my schedule so I sweat my way through. The class instructor is awesome and she patiently helps me. Today as my legs were quivering through a pose I asked myself why I was there, but after class I felt great. So that's why I keep going back.
Tuesday morning is yoga morning. I've started going at 6 a.m. for Sunrise Yoga at the Agape Yoga Studio near my home. I think this class is actually a bit beyond my skill level, but the time is perfect for my schedule so I sweat my way through. The class instructor is awesome and she patiently helps me. Today as my legs were quivering through a pose I asked myself why I was there, but after class I felt great. So that's why I keep going back.
Monday, September 12, 2011
Amazing Run!
Time: 1:54:21
Distance: 10 mi.
Pace: 11:25 m/mi
Time of Day: 2 p.m.
Weather: 76°F. Sunshiny, slight breeze
Did you see the pace? 11:25 m/mi. Did you see that? Isn't that awesome!!!!!!! I have no clue where it came from, but I had an amazing run!
This past weekend I was in Chicago visiting The Coach (and grandkids). Saturday afternoon after soccer we headed out for my long run. I was apprehensive about the distance. I hadn't run 10 miles in a really long time. I left the headphones at home and told The Coach she would have to entertain me. The cool thing about running with her is that because she is in much better shape than me, she can talk while we run and I just listen and make an occasional comment. Cool! Thank you, Coach!!!
She led me down this trail, past a carnival tearing down, several parks, beside the train tracks and then back the same way. It was so awesome! The Coach kept offering to slow down but I just got in this groove and kept going. I'm sure it helped that the entire distance was flat as a pancake, but still…I had an amazing run!
I am really psyched now. I am really looking forward to the 1/2 marathon in October.
I didn't realize I hadn't posted my runs last week. I have run since 9/1. None of them were as a amazing as this run, but here's a brief recap.
9/8: 5.08 miles in 1:02:01. JB Trail with lots of hills.
9/6: 3.12 miles in 37:00 on Telegraph Rd.
9/4: 7.93 miles in 1:40:49 on Grants Farm Trail
9/3: 3.05 miles in 36:39 on Telegraph Rd.
I've also been working out at the gym with my personal trainer. I believe I can safely say all that work is really paying off in my running. Thank you Kelly!
Distance: 10 mi.
Pace: 11:25 m/mi
Time of Day: 2 p.m.
Weather: 76°F. Sunshiny, slight breeze
Did you see the pace? 11:25 m/mi. Did you see that? Isn't that awesome!!!!!!! I have no clue where it came from, but I had an amazing run!
This past weekend I was in Chicago visiting The Coach (and grandkids). Saturday afternoon after soccer we headed out for my long run. I was apprehensive about the distance. I hadn't run 10 miles in a really long time. I left the headphones at home and told The Coach she would have to entertain me. The cool thing about running with her is that because she is in much better shape than me, she can talk while we run and I just listen and make an occasional comment. Cool! Thank you, Coach!!!
She led me down this trail, past a carnival tearing down, several parks, beside the train tracks and then back the same way. It was so awesome! The Coach kept offering to slow down but I just got in this groove and kept going. I'm sure it helped that the entire distance was flat as a pancake, but still…I had an amazing run!
I am really psyched now. I am really looking forward to the 1/2 marathon in October.
I didn't realize I hadn't posted my runs last week. I have run since 9/1. None of them were as a amazing as this run, but here's a brief recap.
9/8: 5.08 miles in 1:02:01. JB Trail with lots of hills.
9/6: 3.12 miles in 37:00 on Telegraph Rd.
9/4: 7.93 miles in 1:40:49 on Grants Farm Trail
9/3: 3.05 miles in 36:39 on Telegraph Rd.
I've also been working out at the gym with my personal trainer. I believe I can safely say all that work is really paying off in my running. Thank you Kelly!
Wednesday, August 31, 2011
I Swear I Will Never Miss Another Workout
Treadmill Warmup
Time: 22:20 min.
Distance: 1.75 mi.
Pace: 12:46 m/mi
Time of Day: 6:15 a.m.
I did a 30-sec sprint during my warm up for strength training today.
I have missed a couple of strength training sessions but I wasn't too worried about the new routine Kelly left for me at the gym. But, boy was I wrong. I managed to get through the routine, but man, it kicked my butt. I will definitely be at the gym again on Friday and I'm thinking about going again Sunday and then run on the treadmill for my easy 3 miles.
It's going to be hot the next few days. A heat advisory has been issued from noon Wednesday until Saturday evening. My training schedule calls for 6 miles tomorrow and 8 on Saturday. I might be able to do the 6 miles early tomorrow, but I'm afraid by Saturday the humidity will be too much for me to run outside. As much as I don't like to do long runs on the treadmill, I think that's where I'll be come Saturday morning.
Time: 22:20 min.
Distance: 1.75 mi.
Pace: 12:46 m/mi
Time of Day: 6:15 a.m.
I did a 30-sec sprint during my warm up for strength training today.
I have missed a couple of strength training sessions but I wasn't too worried about the new routine Kelly left for me at the gym. But, boy was I wrong. I managed to get through the routine, but man, it kicked my butt. I will definitely be at the gym again on Friday and I'm thinking about going again Sunday and then run on the treadmill for my easy 3 miles.
It's going to be hot the next few days. A heat advisory has been issued from noon Wednesday until Saturday evening. My training schedule calls for 6 miles tomorrow and 8 on Saturday. I might be able to do the 6 miles early tomorrow, but I'm afraid by Saturday the humidity will be too much for me to run outside. As much as I don't like to do long runs on the treadmill, I think that's where I'll be come Saturday morning.
Tuesday, August 30, 2011
Cooler Temps are so Cool!
Time: 39:34
Distance: 3.24 mi.
Pace: 12:13 m/mi
Time of Day: 6:34 a.m.
Weather: 61°F.
Easy run today according to the training schedule. The temperatures in the 60's are definitely working in my favor. It is supposed to heat up by Thursday, near 100° again. Yuck!
I had a migraine yesterday and didn't get to work out with Kelly. I'll strength train tomorrow, run Thursday, and strength train on Friday, Monday will be my rest day this week.
Distance: 3.24 mi.
Pace: 12:13 m/mi
Time of Day: 6:34 a.m.
Weather: 61°F.
Easy run today according to the training schedule. The temperatures in the 60's are definitely working in my favor. It is supposed to heat up by Thursday, near 100° again. Yuck!
I had a migraine yesterday and didn't get to work out with Kelly. I'll strength train tomorrow, run Thursday, and strength train on Friday, Monday will be my rest day this week.
Tuesday, August 23, 2011
I Got Lost on the Road of Life
Time: 45:07 min.
Distance: 3.76 mi.
Pace: 12:01 m/mi
Time of Day: 6:19 a.m.
Weather: 76°F. humid
I've been running. Honest I have. It's just that a combination of unrelated factors have hindered my blogging here.
First, The Son got engaged and married so I have been caught in the wedding crazies since April. Then, Google did some kind of update-thingy and I couldn't figure out how to access my blog. Anytime I tried to sign on I got a message that said I wasn't "authorized" to "access" this area. Hmmm? But today I was determined and, why, just look at what a little determination will do.
So, back to running…
I'm training for the St. Louis Rock & Roll half-marathon in October. I'm pretty excited. I've made changes in my overall fitness training which are having a huge impact on my running.
First, I am working out at the gym 1 day a week with a personal trainer, Kelly. She's pretty awesome and I love working out with her even when I can't lift my arms the next day. I started with Kelly to improve my appearance for the wedding, but it has been such a positive impact on more than just my fitness level that I'm keeping up with it. It's expensive so it is a sacrifice in other areas, but even The Love thinks it is worthwhile. The biggest area the strength training has impacted is my upper body strength. Even though Kelly works my legs till they quiver, the improvement in my upper body has had a significant impact on my running. I am more upright which helps my breathing, improves my form, and I hunch over less when I get tired. It's awesome! (BTW, I can now do 23 push ups and I just started body weight pull-ups. Oh yeah!)
Also, Kelly has taught me the importance of stretching after I work out. Both with her and on my own and also when I run. That has really helped my recovery after my runs.
Second, I incorporate short sprints in my warm up runs at the gym. I seriously don't understand how 2 30-second sprints 2x a week improves my speed, but it does. My shorter runs are almost 60 sec. faster than last winter. My long runs are still over 13 min/mile, but I am still adding miles at this point and am not worried about the speed.
Third, I went to a podiatrist about all the foot pain I had. My feet reached a point of hurting almost all the time. I bought new running shoes when my old pair had only 250 miles on them because I thought that was the problem. But the aches and pains continued. So I broke down, sucked it up and made an appointment. My last visit to the podiatrist was in 2002. And, you know those whitish-yellow orthotics he gave me back then? Well, who knew they were designed to be temporary, lasting only 6-12 months, not 10 years. The official diagnosis is plantar facsiatis. Oh joy. :-(
So the podiatrist gave me the following instructions:
So all of this sounds old lady-like and ugly-shoe-like and no-more-cute-shoes-like. But it really isn't. I found some cute Crocs to use as my house slippers. Who knew there were like 50-million different styles of Crocs. And, I found a nice pair of Merrell sandals to finish out the summer. And, the absolute most important thing is that my feet don't hurt! At all! Anymore! Oh my gosh-it's a miracle! Well, OK, not really a miracle, but darn close. I love my podiatrist!
So now I am running pain free. My feet dont' hurt and with the stretching I do, my hips feel better. D*** life is good these days!
Distance: 3.76 mi.
Pace: 12:01 m/mi
Time of Day: 6:19 a.m.
Weather: 76°F. humid
I've been running. Honest I have. It's just that a combination of unrelated factors have hindered my blogging here.
First, The Son got engaged and married so I have been caught in the wedding crazies since April. Then, Google did some kind of update-thingy and I couldn't figure out how to access my blog. Anytime I tried to sign on I got a message that said I wasn't "authorized" to "access" this area. Hmmm? But today I was determined and, why, just look at what a little determination will do.
So, back to running…
I'm training for the St. Louis Rock & Roll half-marathon in October. I'm pretty excited. I've made changes in my overall fitness training which are having a huge impact on my running.
First, I am working out at the gym 1 day a week with a personal trainer, Kelly. She's pretty awesome and I love working out with her even when I can't lift my arms the next day. I started with Kelly to improve my appearance for the wedding, but it has been such a positive impact on more than just my fitness level that I'm keeping up with it. It's expensive so it is a sacrifice in other areas, but even The Love thinks it is worthwhile. The biggest area the strength training has impacted is my upper body strength. Even though Kelly works my legs till they quiver, the improvement in my upper body has had a significant impact on my running. I am more upright which helps my breathing, improves my form, and I hunch over less when I get tired. It's awesome! (BTW, I can now do 23 push ups and I just started body weight pull-ups. Oh yeah!)
Also, Kelly has taught me the importance of stretching after I work out. Both with her and on my own and also when I run. That has really helped my recovery after my runs.
Second, I incorporate short sprints in my warm up runs at the gym. I seriously don't understand how 2 30-second sprints 2x a week improves my speed, but it does. My shorter runs are almost 60 sec. faster than last winter. My long runs are still over 13 min/mile, but I am still adding miles at this point and am not worried about the speed.
Third, I went to a podiatrist about all the foot pain I had. My feet reached a point of hurting almost all the time. I bought new running shoes when my old pair had only 250 miles on them because I thought that was the problem. But the aches and pains continued. So I broke down, sucked it up and made an appointment. My last visit to the podiatrist was in 2002. And, you know those whitish-yellow orthotics he gave me back then? Well, who knew they were designed to be temporary, lasting only 6-12 months, not 10 years. The official diagnosis is plantar facsiatis. Oh joy. :-(
So the podiatrist gave me the following instructions:
- No going barefoot at all—not even to the bathroom in the middle of the night.
- Get a pair of Crocs to use as house slippers.
- Give up the floppy flip-flops. (Boo-hoo. I love my flip-flops all summer long!)
- Wear only shoes with an arch in them, or
- Use the "new" temporary orthotic insert until I get permanent inserts, or
- Wear shoes with a 2" heel or higher.
- Do 4 specific stretches before I run.
So all of this sounds old lady-like and ugly-shoe-like and no-more-cute-shoes-like. But it really isn't. I found some cute Crocs to use as my house slippers. Who knew there were like 50-million different styles of Crocs. And, I found a nice pair of Merrell sandals to finish out the summer. And, the absolute most important thing is that my feet don't hurt! At all! Anymore! Oh my gosh-it's a miracle! Well, OK, not really a miracle, but darn close. I love my podiatrist!
So now I am running pain free. My feet dont' hurt and with the stretching I do, my hips feel better. D*** life is good these days!
Monday, April 25, 2011
At The Gym
I had a great strength training workout this morning. I really like the workout Kelly designed for me. Especially those little shoulder moves-the one where I do a total of 80 reps on each shoulder. Yeah, that one!
I meet with Kelly again Wednesday. No clue what she will have in store for me.
I meet with Kelly again Wednesday. No clue what she will have in store for me.
Wednesday, April 20, 2011
On My Own
I had a total bummer of a day yesterday. The thunder was rumbling with flashes of lightening when I got up. No running in the morning. The afternoon forecast looked better and I felt sure that I would be able to run after my Weight Watchers weigh-in. (That was a downer. I gained .6 lbs.) There were severe thunderstorm warnings all evening. We had a tornado close by and it rained up until after 10 p.m. So I missed Tuesday's run.
However, with my workout paper from Kelly in hand I sweat through the gym routine this morning on my own. As I told The Love later, "It's not nearly as much fun when you don't have your personal trainer encouraging you." But I did it and feel really good.
Not every day is perfect I realize, but I'm glad yesterday doesn't happen very often.
However, with my workout paper from Kelly in hand I sweat through the gym routine this morning on my own. As I told The Love later, "It's not nearly as much fun when you don't have your personal trainer encouraging you." But I did it and feel really good.
Not every day is perfect I realize, but I'm glad yesterday doesn't happen very often.
Monday, April 18, 2011
Mondays with Kelly
Monday's Workout
Second meeting with my personal trainer, Kelly. I had a great workout! Those biceps are going to be sore tomorrow! I'll workout on my own Wednesday & Friday this week. Due to a business trip Monday & Tuesday, Kelly & I will meet again next Wednesday.
I really like the workout she designed. It uses quite a variety of gym equipment. Free weights, machines, floor work, balance ball, and these little blue unstable disks I stand on to do bicep curls. It's also amazing how much I sweat! Apparently I wasn't working very hard when I was doing weight lifting on my own. I never, ever sweat that much.
This morning Kelly had me doing some side ab work. My right side was burning when she said, "O.k. now roll over and work the other side." To which I replied, "Yeah. I decided I only want my right side to be firm for the wedding pictures". She laughed and said, "Yeah, no!"
Second meeting with my personal trainer, Kelly. I had a great workout! Those biceps are going to be sore tomorrow! I'll workout on my own Wednesday & Friday this week. Due to a business trip Monday & Tuesday, Kelly & I will meet again next Wednesday.
I really like the workout she designed. It uses quite a variety of gym equipment. Free weights, machines, floor work, balance ball, and these little blue unstable disks I stand on to do bicep curls. It's also amazing how much I sweat! Apparently I wasn't working very hard when I was doing weight lifting on my own. I never, ever sweat that much.
This morning Kelly had me doing some side ab work. My right side was burning when she said, "O.k. now roll over and work the other side." To which I replied, "Yeah. I decided I only want my right side to be firm for the wedding pictures". She laughed and said, "Yeah, no!"
Friday, April 15, 2011
Hi, I'm Kelly.
My first session with a personal trainer is over. It was so much more than I dreamed it could be. Kelly is easy to talk to, but I can tell she won't hesitate to push me.
It was quite an hour this morning at 7 a.m. I was sweating profusely when we finished up. We didn't do anything really, really tough. I didn't spend 60 minutes doing crunches. Instead, Kelly showed me how to "engage" my core while doing all my other exercises. She complimented me on good form and said I was stronger than she was expecting. Nice to hear. My big weakness (aside from the soft, fluffy abs) is balance. Yes, it needs a lot of help. The good news is that you can see improvements in balance pretty quickly.
Kelly offered a serious workout, but I don't think I'll be sore tomorrow. Well, ok, maybe a little. She's good about explaining the whys and hows of each exercise. So I'm excited about my next session.
It was quite an hour this morning at 7 a.m. I was sweating profusely when we finished up. We didn't do anything really, really tough. I didn't spend 60 minutes doing crunches. Instead, Kelly showed me how to "engage" my core while doing all my other exercises. She complimented me on good form and said I was stronger than she was expecting. Nice to hear. My big weakness (aside from the soft, fluffy abs) is balance. Yes, it needs a lot of help. The good news is that you can see improvements in balance pretty quickly.
Kelly offered a serious workout, but I don't think I'll be sore tomorrow. Well, ok, maybe a little. She's good about explaining the whys and hows of each exercise. So I'm excited about my next session.
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