day seven

Sunday was good. I tried the cheerleader and the tricep routine paired with some other stuff. I also rode the bike and did the rowing machine. Took Monday off and then ran today. I actually didn't have enough time to do today's running routine before yoga, so I ran 4 half miles with two laps of walking in between. Then yoga, which was nice. Really relaxing and good. Anyway, that's all I've got.

Day six

So, I didn't do the arms today. I'll do them tomorrow when I have more time. I ran 4 miles today, but got kicked off my treadmill too early so had to run on the track. The track actually pushes me to run more though. I did a half mile (5 laps) walk 2 x 4 for a total of two miles actually running. I just did abs afterward and then had to get home to let my puppy out of her kennel, poor girl. I'm excited for it to be warm enough for me to run outside with her.

So, yeah arms tomorrow. It was really good to talk to you this morning. April will be here before you know it and apparently we have a lot of fun stuff planned already. Talk to you soon, here or elsewhere in the blogosphere.

no worries

Thanks for the arm workouts. I'm going to try them tomorrow. So yesterday, which was Day 5 was pretty good. I wanted to go to yoga after running, but no treadmills were available for the time I wanted - so I ran on the track. It was actually really good. I ran five laps (half mile) and walked two laps five times for a total of three miles. Running on the track is much harder, which is good. I think I'm going to try to mix that in to at least one of the running days instead of the treadmill.

Yoga felt really good last night too. I sort of suck at it, but I would like to get better and it's a beginner class so I think I will progress. Anyway, I'm feeling really good and am sticking to my goal of going to the gym 20 times per month. For some reason counting it that way instead of saying five times a week works better for me.

Anyway, I hope things are going well for you. I hear you'll be back in Feb. for sure. We'll have to plan something fun - maybe a dinner party? Let's talk tomorrow. I'll give you a call after the gym.

OH MY GOSH!

Sorry dear. I didn't realize you were posting every day. Good for you. So a good free weight excercise....One that I really like is something I refer to as the cheerleader...use 5-8lbs. to start with and lift arms out to the side then with them still in the air move them to straight in front of you then down - back up to your side and down. Do several sets of those and I think you will see some pretty good results.

Another one that's good is the behind your head lift....hold the weights in your hands with elbows bent so the wieghts are behind your noggin and then raise up over your head like you are raising your hand in class.

Hope that helps. Glad your up and running. I am missing all of you like crazy. Will try and give you a call this weekend to catch up with what's going on and get a Myja update.

I've been remiss

So I had the training schedule in my locker at the gym and thus could not enter the training schedule for this week. Here it is(was) in case you're interested. I will also include the following two weeks.

Week 2:
Monday - OFF

Tuesday - Warm up: Walk 5 min.; Shuffle 2 min.; Walk 2 min.; Do this 7 times; Cool down: Walk 5 min. Total Time: 38 min.

Wednesday - OFF

Thursday - Warm up: Walk 5 min.; Shuffle 1 min.; Walk 2 min.; Do this 7 times; Cool down: Walk 5 min. Total Time: 31 min.

Friday - Cross training

Saturday - Warm up: Walk 5 min.; Shuffle 1 min.; Walk 2 min.; Repeat this for 4 miles; Cool down: Walk 5 min. Total Miles: 4

Sunday - Walk 20-30



Week 3:
Monday - OFF

Tuesday - Warm up: Walk 5 min.; Shuffle 3 min.; Walk 2 min.; Do this 7 times; Cool down: Walk 5 min. Total Time: 45 min.

Wednesday - OFF

Thursday - Warm up: Walk 5 min.; Shuffle 2 min.; Walk 2 min.; Do this 6 times; Cool down: Walk 5 min. Total Time: 34 min.

Friday - Cross training

Saturday - Warm up: Walk 5 min.; Shuffle 2 min.; Walk 2 min.; Repeat this for 5 miles; Cool down: Walk 5 min. Total Miles: 5

Sunday - Walk 20-30


Week 4:Monday - OFF

Tuesday - Warm up: Walk 5 min.; Shuffle 3 min.; Walk 2 min.; Do this 6 times; Cool down: Walk 5 min. Total Time: 40 min.

Wednesday - OFF

Thursday - Warm up: Walk 5 min.; Shuffle 2 min.; Walk 2 min.; Do this 6 times; Cool down: Walk 5 min. Total Time: 34 min.

Friday - Cross training

Saturday - Warm up: Walk 5 min.; Shuffle 2 min.; Walk 2 min.; Repeat this for 3 miles; Cool down: Walk 5 min. Total Miles: 3

Sunday - Walk 20-30

day four

Was fine. It was the first day of class so of course it was packed. One thing that disturbs me is overhearing borderline anorexia-friend chatter in the locker room. One girl was standing on the scale and her friend was helping slide the weights. The girl on the scale said, "My hand is shaking." and her friend said, "Oh that's just because you're not eating as much."

Anyway, I had to run and run because we went to see the Kite Runner tonight for Book Club. So good. I'm tired so I'm going to bed. Hope you're well.

day three

A good little run. The gym was empty enough so I could stay on the treadmill for a while. A couple days ago, maybe Thursday I did arms and did biceps with more weight and now my arms is sore. I was supposed to go to P-burg with Matthew tomorrow and then to Spokane tomorrow night, but the storm of the century is supposed to be coming in. Hope you're well. I haven't heard from you in a while. How are things?

day two

I tried to pump this one up a bit since it was such a short work out. I increased the grade significantly and sped up the pace. It felt good. I did abs and arms afterwards. I need a more established arms/ab routine though. Anyway, it's going well so far.

request

J., can you post a good free weights arms regimen for me? I was thinking I could do it after I run while the running schedule is still fairly light. Whatdya say?

day one

So, it was pretty easy. I stepped up the incline and walked really fast. It didn't feel super hard, but I burned a decent amount of calories in 34 minutes of walk/running - 340 so I think I'll stick with the training regimen. It's going to get harder and I just need to build up to it.

I got in the sauna for 15 minutes and it was wonderfully relaxing. I have been busy with freelance stuff and regular work and I was starting to feel a little stressed so having a little retreat in the sauna is nice. I was going to take a quick shower after, but I couldn't figure the showers out. I may need some instructions. Anyway, that's the news. How was your day?

zero to half marathon in 26 weeks

Okay, assuming that we are really going to run the Missoula half marathon, we are about 26 weeks out. The event is on July 13 and I think it's going to be amazing....amazingly difficult if I, personally, don't get cracking on the training. So, I have a schedule that I photocopied from a book at the Missoula Library for "Zero to Marathon or Half Marathon in 26 Weeks." Here is the schedule for week one. I'm pretty sure "shuffle" means "jog." That's what I"m going to do anyway.

Monday - OFF! YEAH! WOOHOO!

Tuesday - Warm up: Shuffle 5 min; Shuffle 1 min; Walk 2 min. Do this 8 times. Cool down: Walk 5 min. Total time: 34 minutes

Wednesday - OFF! WHAT UP, AWESOME!

Thursday - Warm up: Walk 5 min; Shuffle 1 min; Walk 2 min; Do this 6 times. Cool down: Walk 5 min. Total time: 28 minutes

Friday - Optional cross training day

Saturday (Long Run Day) - Warm up: Walk 5 min; Shuffle 1 min; Walk 2 min; Repeat this for 3 miles. Cool down: Walk 5 min. Total miles: 3

Sunday - Walk 20-30

So, I'm going to pair this with other exercise like some classes at the rec center, free weights, etc. You're probably way ahead of the game for this basic of a training, but I thought I'd throw it out there. Let me know what you think.