Janice
warm up: 2 minutes of alternating shallow squats and walk outs to pushups
work out: 1 set 30 reps of plies, squats with high arms, bent over rows, spider man pushups, deadlifts light weights, rever... read more
- Miles:
- 881 total / 347 in 2013
- Goal:
Break 27 min in a 5k and 2 hours in a half. Next races: Geist Half Marathon on 5/18. I met my first goal of the year with 26:26 for 5k on 3/23.
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Entries
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FIT
good Full Body Circuit
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swim
great Lap Swim 1300 yd
warm up: 400 yds alternating kicks and pulls
work out: 4x200 yds freestyle
cool down: 100 yds backstroke -
RUN
alright 3 mi 00:31 10:20 pace
First run since the Geist Half Marathon. Tight calves... I will be rolling and stretching those babies out. I still need to work my abs and ankles.
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FIT
good
3 x 1 min plank hold
3 x 15 body weight squats
3 x 30 calf raises (mix of single leg and double)
ankle exercises -
swim
good gold's gym lap swim 1200 yd
warm up: 200 yds kicks
work out: 3x100 yds freestyle (30 second rest), 4x50yds paddle drills, 3x100 yds freestyle (30 second rest), 4x50 yds freestyle sprints
skipped cool down, bad me, hoping to w... read more -
walk
alright 1 mi
Went for a walk to loosen up my legs for squats, calf raises and ankle exercises. Followed that up with foam rolling and stretching. Still sore but yeah, better today.
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RUN
alright Geist Half Marathon 13.2 mi 02:09 09:44 pace
Andy and I both finished our second marathon today around the Geist Reservoir (beautiful neighborhoods). This time I had a clear time goal of 1:59:00 which I mostly let go for this half a few week... read more
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walk
good 2.2 mi 00:38 17:16 pace
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FIT
good 00:45
3 sets 12 to 15 reps:
pull-ups (last set was a drop set... only 28 pounds to go until I'm doing a "big girl pull up")
triceps dips
bosu squat
pike with swiss ball
hip bridge with ham... read more -
RUN
good Neighborhood 3 mi 00:28 09:26 pace
1 mile easy and 2 miles Fartleks. This is possibly my last run before Saturday's half marathon. I am so excited that I'm already having trouble sleeping/worrying about things I need to ... read more
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FIT
good 00:10:00
3 sets 15 reps:
spidermans
leg raises
sit ups -
swim
good 1100 yd 00:33 52:47 pace
warm up: 400yds alternating kicks and pulls
work out: 4x100yds (25yds freestyle sprint, 25yds breast stroke, 25yds sighting drills, 25 yds back stroke), 5x50yds freestyle sprint (15 sec rest)
cool ... read more -
FIT
good Strength Training
3 sets 15 reps:
body weight squats
sumo squats
push ups close elbows
calf raises (3 angles)
front raises with single leg balancing
lateral raises with single leg balancing
dead lifts
overhead pres... read more -
walk
good 2 mi 00:35 17:30 pace
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FIT
good 00:07:00
4 sets 15 reps
sit ups
reverse crunches
oblique crunches (each side) -
RUN
good Yay, a run! 3 mi 00:27 09:00 pace
3 mile run around the neighborhood. I ran with traffic and my ankle felt pretty good. Stretched out and now I'm going to work my core and ice that ankle for good measure.
- swim
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FIT
good Strength training 00:35
3 sets 15 reps per side:
walk outs with push up
bent over rows
single leg balancing (40 sec)
deadlifts
pike push ups
concentration curls
side plank with hip dips
marching hip bridges
leg raises
rol... read more -
FIT
good 00:07:00
3 sets 15 reps:
Sit ups
supermans (30 second holds)
planks (40 second holds)
side plank with twist (15 each side) -
walk
alright 2 mi 00:35 17:30 pace
Janice
