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My Fastest 1.5 Mile Run (Day 56 of 100)

Sunday, April 20, 2014

I was visiting family this weekend and went for a run with my sister-in-law today. She's the one who got me started losing weight & running almost 4 years ago! She just won a lottery spot in the Chicago Marathon (which will be her 3rd marathon!) and she's just starting to train. So, we went for a run today! We haven't run together in a long time.

I do a run/walk usually, but thought I'd try to stick with her. It's a small town so we ran on the wide shoulder of a highway. We ran straight out for 1.5 miles. About the first half was downhill & there was only one light which we hit 'green', so there was NO stopping! The weather was in the low 70's, mostly overcast, a wind at our back, & the first .75 miles or so was downhill.

I almost made a PR on our first mile!!! (10:02, where my fastest is 9:47.) But, I did PR my first 1.5 miles! We did it in 15: 24!! So, a 10:16 pace. That's incredible for me! (My averages last week were between 12:01-12:30.) Yeah!!!

We were then going uphill & into the wind & we started walking. We were also talking which we don't get to do very often with the kids & rest of the family. So, we ended up just doing a lovely walk back.

I'm just thrilled with my time & can't wait to run some more!! One goal I have is to run a 5K in under 30:00. It's really doable for me! (My PR is 32:00.) So, let's RUN!!!

Day 56... WORKOUT COMPLETE

  


Easy Easter Weekend Workouts (Days 53, 54, & 55 of 100)

Sunday, April 20, 2014

We visited family for Easter weekend. It was hard, but I got in between 10-15 minutes each day, Thursday through Saturday. (I'll post about today, Sunday, in a minute.) One day, I had to 'hide' in the utility room to do my workout at 9:30 pm! emoticon I'm disappointed I didn't do more those days, but happy to still be on my streak! And, we had a lot of fun!!

  


First Time on Trainer (Day 52 of 100)... with 1st photo in a long time!

Wednesday, April 16, 2014

So, it's GORGEOUS out! It was 37 last night, but warmed up in the low 70's. I waited until after school (we homeschool) to do my exercise. I took my trainer out by the pool & rode!

I wasn't sure what to do on the trainer. I tried a couple of YouTube videos, but didn't find anything I really enjoyed. I tried a podcast, but again didn't really care for it. I finally ended up with my own music just doing my own thing. Sometimes I'd pedal hard for 10 seconds & go easy for 50. Sometimes I'd pedal hard for 30 seconds & go easy for 90 seconds. And, at other times, I just pedaled!

Anyway, I'm open to suggestions on what you do when you ride your trainer! I don't have a lot of free time to go to the gym or head down the road, but I have lots of time at home. So, I need to make the trainer my friend!

Here's my set up for today...


Day 52... WORKOUT COMPLETE!!

  
  Member Comments About This Blog Post:

DDOORN 4/19/2014 10:52PM

    No trainer for me...it's either a spin bike, elliptical or a REAL bike out on the road!

Or, as it lately my trend...out on the trails in my sneaks getting ready for my 5K! :-)

Don

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CRYSBROWN1 4/19/2014 8:12PM

    Glad that you took advantage of the nice weather!

I bought the DVD's from Amazon that you can use to accompany the trainer. When in doubt music is good too!

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GAILANN48 4/18/2014 5:08AM

    Great picture!

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MNCYCLIST 4/17/2014 11:01PM

    Sorry to overwhelm you, but here are the workouts I cycle through when on my trainer. You can take what you like, throw out what you don't, adjust, whatever. But when it's so nice, why not hit the road?! : )

Drops:
1. Fifty-Fifty: After a 5 minute warm up, go down into the drops for 2.5 minutes and then sit up for 2.5 minutes. Repeat 4-6 times and then cool down for 5 minutes (35-45 minutes).
2. Drops Ladder: Begin the ride in an upward position for 5 minutes, then go down into the drops for 1 and up for 4, down for 2 up for 3, down for 2.5 up for 2.5, down for 3 up for 2, down for 4 up for 1, down for 5 up for 0! Cool down for 5-10 minutes (40-45 minutes).
3. Drops Intervals: After a 5 minute warm up, holding a steady 90-95 rpm, go down into the drops for 1 minute then sit up for 1 minute; go down for 2 minutes then up for 2 minutes; go down for 3 minutes then up for 3 minutes; go down for 4 minutes then up for 4 minutes; go down for 5 minutes then up for 5 minutes. Cool down for 5-10 minutes (40-45 minutes).

Cadence:
1. Ramp it Up: After a 5 minute warm up, shift into an easy gear and hold your cadence at 95 for 5 minutes, followed by 3 minutes of recovery. Shift back into an easy gear and hold your cadence at 100 for 5 minutes, followed by 3 minutes of recovery. Repeat this over and again until you reach a cadence of 115. Cool down for 5 minutes (50 minutes).
2. Cadence Ladder: After a 5 minute warm up at 90 rpm, increase cadence by 5 rpm every minute until you reach 120. Then decrease by 5 rpm every minute until you slow down to 90 rpm. Recover for 10 minutes at 80-90 rpm and then repeat. Cool down for 8 minutes (45 minutes).
3. Cadence Intervals: After a 10 minute warm up, do 1 minute at 100+ and 1 minute at 90; 2 minutes at 100+ and 2 minutes at 90; 3 minutes at 100+ and 3 minutes at 90; 4 minutes at 100+ and 4 minutes at 90; and 5 minutes at 100+ and 5 minutes at 90. Cool down for 5 minutes (45 minutes).

Tempo & Endurance:
1. Steady State: Warm up for 10 minutes, the first 5 at 80 rpm and the second 5 at 85 rpm. Then get in a comfortable gear, take it up to 90-100 rpm and hold that pace for 30-60 minutes. Pay attention to form as you complete this exercise (40-70 minutes).
2. Rail Road Grade: This exercise is meant to mimic the gentle undulations of a typical rail road grade. Therefore, warm up for 5 minutes at 80-85 rpm and then increase your cadence to 90 rpm for 5 minutes. Adjust the resistance lever down 1/3 of the way and maintain 90 rpm for 5 minutes. Repeat this cycle 3-5 times and then cool down for 5 minutes (40-60 minutes).
3. Body Position Intervals: After a 5 minute warm up, holding a steady 90-95 rpm, cycle through one minute intervals in five body positions—sitting straight up, hands on the hoods, hollow of the hands on the brakes/shifters, bottom of the hands on the brakes/shifters, hands on the drops. Repeat this cycle 5-9 times then cool down for 5 minutes (40-60 minutes).

Strength:
1. 3-2-1 Intervals: After a 10 minute warm-up, ramp it up to the top of your comfort zone for 3 minutes, pretending that you’re holding the tire of someone who’s better than you but with whom you can keep up fairly comfortably. Then, without a recovery period, push past your comfort zone for 2 minutes, pretending that you’re trying to keep pace with someone who’s considerably better than you. Finally, give all you have for 1 minute—hold nothing back, leave everything on the “field.” Recover for 5-10 minutes and do it again, working up to three times in one hour (30-60 minutes).
2. Strength Ladder: Warm up for 10 minutes in a comfortable gear and then set the resistance to maximum for 1 minute and minimum for 1 minute; maximum for 2 minutes and minimum for 2 minutes; maximum for 3 minutes and minimum for 3 minutes; maximum for 4 and minimum for 4 minutes; and maximum for 5 minutes and minimum for 5 minutes. Do not shift gears throughout. Cool down for 5 minutes (45 minutes).
3. Strength Endurance: After a 10 minute warm up, set the resistance to maximum, shift into the biggest gear in the third chain ring, and push as hard as you can for 10 minutes. Recover for 5 minutes and repeat one more time. Cool down for 10 minutes (45 minutes).

Power Endurance:
1. Power Intervals: After a 10 minute warm up, shift into the big chain ring and set the resistance to maximum. Use the biggest gear you can spin at 80 rpm for 5 minutes. Recover for 5 minutes and then repeat two more times. Cool down for 5 minutes (45 minutes).
2. Power Ladder: After a 10 minute warm up, set the resistance to maximum and shift into the biggest gear in which you can hold 80 rpm. Hold that gear for 5 minutes and recover for 5 minutes; shift back up for 4 minutes and recover for 4 minutes; shift back up for 3 minutes and recover for 3 minutes; shift back up for 2 minutes and recover for 2 minutes; shift back up for 1 minute and recover for 1 minute. Cool down for 5 minutes (45 minutes).
3. Power Endurance: After a 10 minute warm up, set the resistance to maximum and shift into the biggest gear in which you can hold 90 rpm for 10 minutes. Recover for 5 minutes and then repeat one more time. Cool down for 10 minutes (45 minutes).

Climbing:
1. Out of the Saddle Attacks: After a 10 minute warm up, adjust the tension so you feel like you’re climbing a moderate hill, about a 6 on a scale of 10. Every 45 seconds get out of the saddle and attack the hill for 15 seconds—give all you’ve got. Do this 5 times then release the tension and recover for 5 minutes. Work up to 4 sets of 5 in one hour (35-55 minutes).
2. Minute On/Minute Off: After a 10 minute warm up, set the resistance to maximum and shift into the biggest gear at which you can hold 90 rpm for one minute. Release the resistance for one minute, and then repeat this process 9 times for a total of 10 sets. To add some variety, stand for every other climb. Cool down for 10 minutes (40 minutes).
3. Stand & Ascend: After a 10 minute warm up, set the resistance to maximum, shift into a big gear, and stand and pedal rhythmically for two minutes. Sit down, release the resistance and spin easily for three minutes. Repeat this 4 times for a total of 5 sets. Cool down for 10 minutes (45 minutes).

One-Leg Workouts:
1. One Leg on, One Leg Off: After a 10 minute warm up, unclip your left foot and spin at about 60 rpm with your right leg only for 2 minutes. Spin with both legs for 3 minutes and then repeat with the other leg. Repeat two more times and then cool down for 5 minutes (45 minutes).
2. One Leg Sprints: After a 10 minute warm up, unclip your left foot and spin as fast as you can with your right leg for one minute. Spin with both legs for 4 minutes and then repeat with the other leg. Repeat two more times and then cool down for 5 minutes (45 minutes).
One Leg Strength: After a 10 minute warm up, set the resistance to maximum, unclip your left foot and spin as fast as you can with your right leg for one minute. Release the tension and spin with both legs for 4 minutes and repeat with the other leg. Repeat two more times and then cool down for 5 minutes (45 minutes).

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4EVERADONEGIRL 4/17/2014 1:05PM

    I think the ride by a pool on the trainer sounds fabulous!!!! Way to go on maximizing your tools and time!

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SEATTLESIMS 4/17/2014 11:38AM

    I think your workout sounds solid.. I don't have a trainer, but have used a stationary bike some and do something similar with 'sprints'. I've never been to a spin class, but imagine you can find one online and follow along?
Have fun!


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STEPHM-ARATHON 4/17/2014 9:14AM

    You look great on it! What a beautiful view for your ride! :)

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2WHEELER 4/17/2014 8:22AM

    That's a beautiful setting for working out on your trainer. I didn't use my trainer at all last winter. The only place I have to set it up is in the basement and it's so dreary down there. I've used pod casts purchased from iTunes to use at the gym and they work for me, and I've found a couple of free pod casts, too. Friends have a lot of purchased DVDs--we used to get together once a week to train and the DVDs were really a hard workout. It helped to have friends beside you--no slacking allowed.

Happy Riding!

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Trying Tae Bo (Day 51 of 100)

Tuesday, April 15, 2014

Yesterday was pretty bad, but today's a new day!

I started out with about 8 minutes of kettlebell (including a warm up, so not a lot of kettlebell). My back was bothering me just a bit so I decided to stop for today.

I got online and wanted to try something different. I came across a Tae Bo workout with Billy Banks. It was fun! And, a lot more energetic & feeling like I was part of a group than when I workout with Fitness Blender. But, I also felt there was a lot of down time & he didn't do things evenly on both sides. So, I have mixed feelings about the workout. But, I did enjoy most of it!

My goal is 300 calories per day. So far, I've only burned 275. So, I'll do something else later. I did 45 minutes, so I'll give myself some wiggle room. If I feel like it, I'll do something else. If not, I won't!

Day 51... WORKOUT COMPLETE!!

  
  Member Comments About This Blog Post:

DDOORN 4/16/2014 9:51AM

    Kudos to pushing the envelop toward something new! :-)

Don

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IMREITE 4/16/2014 12:58AM

    I like the teabo videos. i like fitness blender videos bit i dont care for their kickboxing ones as much.

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SUE5007 4/15/2014 5:25PM

    I have a 30 min DVD of Billy's that I like but I don't burn enough calories. So I hold onto 3lb dumbells for as many moves as possible. That helps. His other workouts look like they move so fast I haven't tried them all yet. And it drives me crazy when you don't do the same # of reps on both sides! So, knowing ahead of times which moves this happens on, I will do the opposite side first the next day. So between 2 days I end up with the same amount of reps on both sides. Does that make sense?
Have fun! emoticon

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LIV2RIDE 4/15/2014 2:27PM

    Tae Bo is so fun! I hope you enjoy it.

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4EVERADONEGIRL 4/15/2014 12:43PM

    51 days of working out - AWESOME!!!

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GAILANN48 4/15/2014 11:24AM

    emoticon emoticon

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Should've Rested (Day 50 of 100)

Monday, April 14, 2014

I worked out so hard this weekend (25 mile bike ride when I haven't been riding; 3 mile run when I haven't been running; then brick workout when I haven't been doing that, either! I did cardio for 27 minutes this morning, but I just couldn't keep it up. My goal is 300 calories per day & I only burned 200. But, I might do something light later. If not, I'm way above average for the past 3 days (I've burned 1700 instead of my goal of 900). And, my daughter might want to go to the gym today. If so, I'll take it easy.

My foot is also hurting after running. I iced some last night - that is pretty painful on your foot! And, I'll take an anti-inflammatory. I'll rest & see how I feel by tomorrow. The duathlon is less than 4 weeks away!

Oh, and the scale still isn't moving. I only tracked 2 days last week & didn't this weekend. I'm back to tracking today.

Day 50... WORKOUT COMPLETE!!

  
  Member Comments About This Blog Post:

DDOORN 4/14/2014 9:07PM

    I'm in a similar place, wrapping up my 3rd day in a row of doing an hour of jogging...couldn't resist, with the weather being so beautiful and a big freeze lurking around the corner! But holy quads, Batman, does a body work different muscles jogging as opposed to spin bike / elliptical! :-)

Don

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4EVERADONEGIRL 4/14/2014 6:29PM

    Wow - you really busted it out this weekend!!! Take care of that foot...

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GAILANN48 4/14/2014 6:02PM

    emoticon emoticon emoticon
You're a workout challenge beast! Way to go! As for the food logging...one thing at a time. :)

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LIV2RIDE 4/14/2014 10:21AM

    With all the exercise you are doing, make sure you are eating enough. I know it sounds crazy but restricting your calories when you are exercising like that will cause the scale to stick at a ridiculous number.

Love all the workouts and am slightly jealous of the bike ride.

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