Vacation all I ever wanted, vacation have to get away......
Thursday, December 02, 2010
Thank you Go Go's! Oh yes- this lady has the next two days off from work. Just cuz I am not working though- I am still working out. SHAZAM! I got up about 5:30am, and headed into the gym for a little after 6am. Here is what went down. Coach T wants me to work on pace and speed. Needed to get 5-6 miles in. I went with 5 miles.
Warm up- ran 2 miles 15:55 pace
First set of three :
seated chest press- 3 sets of 10 30 lbs
seated chest crunch machine- 3 sets of 10 45 lbs
lat pull down- 3 sets of 10 50 lbs
Ran 1 mile 7:50 pace- at the end I increased the hill /incline to 4.0 to work on hills and speed. Was doing 7.8 pace there. (last 40 seconds)
Second set of 3:
seated tricep extension machine- 3 sets of 10 30 lbs
seated preacher curl - 3 sets of 10 40 lbs
overhead shoulder machine- 3 sets of 10 40 lbs
Ran 1 mile 7:45 pace- again mixed in some hills at the end -.5 up to 4.0
Third set of 3:
dumbell lateral raises- 3 sets of 10 8 lbs
seated row machine- 3 sets of 10 40 lbs
butt legg machine- 3 sets of 10 20 lbs
Ran mile 7:40 pace- again- hills at the end 4.0 incline
Happy to say got 5 miles in. Felt decent. A little sluggish that first set of 2 miles, but after that was feeling good. I haven't worked core at all this week. I think I did sit ups once? Oops. Right now though main focus is the running. My left foot has been aching slightly- inside part. Not sure what it is. Trying to stretch the foot- flexing, etc. Overall I feel great. Weight was 154. Eh. But with these parties, drinking, eating, etc. Not too bad. Hoping as I increase the running- the lbs are going to go down. Again for me- I am kicking it exercise wise. It must be my eating - that is not making the scale go down. Oh well- I WILL NOT surrender and give up. BTW- we are going to Disney World again. Courtesy of my FIL!!! January 2011! WOWEE. second trip in the last two years.
WOWEE - we are blessed. I am on vacation the next two days from work. YES! Time to go shopping. Love and hugs Marli Mall