Jen's Journal

[ArtzyJen]

On the other side of my 3rd 5k this month and a new personal record, I've decided to start a workout journal for accountability. It's been relatively easy to stay motivated running (10-15 miles a week), but not so easy to keep my weight workouts going. I know I need to.

I've lost about 20 lbs to date since starting in July, but only 7 since mid-august when I started on here. Although I suspect the number has been slowed by me gaining muscle. I've lost a total of 7.25 inches since starting Shapefit- so I know I'm losing fat. I've also gone down 2 sizes since starting Shapefit!

So here goes:

Today- 3.1 miles in 34:45 - 11:12 pace New Personal Record for time. (Tulsa Run 5k)
Calisthenics/Weight work- 25 minutes (at home)

80 crunches
120 russian twists (10 lb free weights)
40 reverse crunches
40 squats
35 girlie push-ups
30 bicep curls (10 lb free weights)
30 lateral raises (5lb free weights)
30 tricep dips

[Boss Man]

Be very proud of yourself Jen, because you deserve to be. You're a wonderful Lady who deserves a lot of happiness from life, so good luck to you and keep us posted .

[ArtzyJen]

2 miles in 25 minutes- slow jog/brisk walked it. Still stiff from yesterday's race.

1 hr of machine weights/core at gym-

3/20 torso revolution 70lb
60 russian twists 10lb free weight
60 crunches
60 reverse crunches
15 each side glute machine 55 lb


lat pull-downs 3/12 50lb
chest press 3/12 45lb
overhead press 3/12 20lb
tricep extensions 3/15 40lb
bicep curls 3/15 40lb
row machine 3/12 40lb

Tomorrow is a complete day of rest. Going to try to do a 4 mile on Tuesday- (did 4.12 last Thursday at an 11:49 pace). Training for a 4 mile run on Nov. 13th.

[EdgarHF]

Another runner!! YES!!!!

[ArtzyJen]

I've decided to make tomorrow my day off.

Today: Interval training. (trying to improve speed)
Warm-up: brisk walk .75 miles, stretch, walk another .25
Workout: walk .5 miles, run all-out .5 miles, alternating this pattern for 3 miles.
Walk .5 miles for cool down, stretch.

Core (at home)
120 Russian twists
80 crunches
40 reverse crunches
40 girlie push ups

Tomorrow- day off- (just walking and no weight work) then 4 miles on Wednesday.

[fitoverforty]

Another runner!! YES!!!!

RUNNER'S RULE!

Hi Jen,
Congrats on your weight loss so far! You have discovered an important secret to improving your running....STRENGTH TRAINING!

It is a vital part of your overall conditioning, and you will find that the balance of core work, strength training, and running will make you not only a stronger runner, but faster too. The core provides alot of power and energy in your run, and the stronger you are there the better. It improves your posture (strong abs = straighter posture = more air in to fuel the muscles) and I have found that I am ALWAYS a better runner when I focus equal time to my core and upper body strength.

I like how you are doing the proper warmup and cooldown - very important in preventing injury.
Looking forward to following your journey - you go girl!

[ArtzyJen]

Grr. So my husband railroaded my plan for today. He forgot when he was supposed to be home from work. Guess I'll try again for tomorrow or just skip intervals and do my 4 miles tomorrow.

[EdgarHF]

Thanks for posting your workouts and progress. It is helpful to see what is working for others on this forum.

[ArtzyJen]

So.. today's workout was lighter than I expected to do, but I think I've got some overuse issues going on. My ankles felt really weak last night walking a couple of miles. (I have extremely flat feet and wear inserts and also have hyperelastic joints, so I have to be especially body conscious when running because I get injured easily.) So today I walked 1 mile, ran 2 (a little under a 12 minute pace), then walked 1 to cool down.

Did the core workout I was planning on doing with intervals.

[EdgarHF]

So.. today's workout was lighter than I expected to do, but I think I've got some overuse issues going on. My ankles felt really weak last night walking a couple of miles. (I have extremely flat feet and wear inserts and also have hyperelastic joints, so I have to be especially body conscious when running because I get injured easily.) So today I walked 1 mile, ran 2 (a little under a 12 minute pace), then walked 1 to cool down.

Did the core workout I was planning on doing with intervals.

But you got out there and ran! I think we are at a similar level in our training. That pace is not and will improve. Most days I run at a lazy pace, but the important thing is to get out there!!!

[ArtzyJen]

Cardio: 7 miles in 30 minutes on a stationary recumbent bike. HR average 135.

Weights/Core:
40 reverse crunches
80 crunches
120 russian twists (10 lb weight)
30 back extensions (15 lb weight)

(same weights as previous weight workout posted)
3/12 tricep extensions
3/12 bicep curls
3/12 overhead press
3/12 row machine
3/12 chest press
2/15 each side glute machine
2/15 each side torso revolution
Still giving my ankles a rest from running. Going to try for 3 miles on Saturday before we go out of town. Doing lots of ankle strengthening exercises at home. Hit another new low weight this morning!

[EdgarHF]

good job!!!! And good luck on running Saturday.

[ArtzyJen]

Today I did intervals after a break from running since Tuesday. It felt great!

Walked .25, Ran 1 mile at normal 11:30 pace,
walked .25, ran .5 in 4 minutes(!),
walked .2, ran .25 in 2 minutes,
walked .2 for cool down.

Planning on going to the gym for weight work this afternoon. Will edit this post later to include that workout as well.

Also... I've decided to try for this http://www.halfmarathons.net/usa_half_marathons_oklahoma_aquarium_run_half_marathon.html half-marathon May 21st. I found a 12 week training schedule and I think I can definitely swing this... even if I decide I'm also doing boot camp again in December. If I go back to boot camp on Mon.-Wed.- Fri., I'll just drop going to the gym for those two or three months.

Here's the schedule I'm looking at doing (I will just drag it out and repeat each week twice if I have to til race day).
http://running.about.com/od/racetraining/a/basichalf.htm

[EdgarHF]

[ArtzyJen]

Weights and core- 1 hr (also today) Went up on weights by 10-15 lbs on all machines.

Tricep extension 3/12 @55 lb
Bicep curls 3/12 @55 lb
Chest press 3/12 @50 lb
Seated Row 4/12 @55 lb
Lat pull down 3/12 @55 lb
Overhead press 3/12 @30lb

Torso Revolutions 4/15 @75lb
Ab crunch machine 3/15 @ 20lb, 3/12 No weight
Back extensions 3/15 holding 10 lb free weight