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12/10/09 6:17 P

12/10/09 Thurs
powerlung: am, mid-day

5 min elliptical
power yoga 30 min
2 sets hip exercises (10 min) (abductor exercises hurt!)
3 set pushups
5 min elliptical
3 sets sit ups

Edited by: LAURANAV1 at: 12/10/2009 (18:17)

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12/8/09 6:38 P

12/8/09

powerlung: am

JJ: 3 min
situps
pushups

yoga - 30 min (standing positions)
elliptical - 20 min

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12/7/09 4:06 P

12/7/09
Powerlung: am
JJ: 2:00
Pushups: 30
Sit-ups: 31

Circle dinner tonight so no ST. Will try to fit in some yoga.
Will also try to eat intelligently.

Edited by: LAURANAV1 at: 12/7/2009 (17:50)

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12/5/09 8:49 A

Sat 12/5

Powerlung: am

Strength training
elliptical 10 min
total of 75 minutes

315 + 75 = 390 for the week

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12/4/09 5:06 P

Fri 12/4
powerlung: am
JJ:
situps:
pushups:

Egoscue: done = 30
ST - none today, yoga tomorrow

30 total (315 for the week)

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12/3/09 12:31 P

Thurs 12/3
powerlung: am
JJ:
situps:
pushups:

Egoscue: done = 30
run: done = 35

65 total (285 for the week)

Edited by: LAURANAV1 at: 12/3/2009 (15:20)

SparkPoints: (15,184)
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12/2/09 5:39 P

Wed 12/2
Powerlung: am
JJ: 2:00
Situps:
Pushups:
QF: Windmill lunges:

Egoscue: done - 30 min
Strength training: done - 30 min
5 on elliptical

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12/1/09 4:00 P

Tuesday 12/1

powerlung: am
JJ: 2:00 (135) + 2:00 (131)
Situps:
Pushups:
QF: knee cross crunches

Egoscue: done - 30 min
run: done - 35 min with walk

Posts: 11
11/30/09 7:47 P

Keep up the good work..you're an inspiration!

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11/30/09 7:43 P

Monday 11/30:

powerlung: am & pm
JJ: 1:00 (60) + 1:30 (83)
sit-ups: 45
pushups: 45
QF: boxing:
Egoscue: done


neck and right shoulder have hurt since Thursday morning. A little better with Egoscue so I am not going to the dr (yet).
Bothers me that Duncan says his shoulder hurts when he runs long distances.
Shoulder and neck better the more I worked out today

Egoscue: 30
Strength: 40
Elliptical: 20
Total: 1:30

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11/28/09 4:56 P

Saturday 11/28:
30 min run with Duncan, plus walk before and after

Friday 11/27:
QF: JJ:
walk or run? nothing


Thursday 11/26 - more cooking, and lots of cleaning. Ate intelligently.

Wednesday 11/25 - no exercise, but did clean house and move some things.
Also chopped and cooked

Posts: 281
11/24/09 5:30 P

I've walked more than 2mi so far this week. For me that's 2 miles further than I did just 2 weeks ago!

current weight: 240.0

248 231 214 197

180

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11/24/09 4:00 P

Tues 11/24:
jj: 90
QF: booty kicks:
cardio: 17 min run plus 10 min walk = 27
both hips hurt a bit. Inner thigh on right has hurt for about a month.
Left outer hip started hurting on Sunday and started up again today when I began my run. No problem through rest of run, but hurting about an hour later.


Mon 11/23 - good strength workout plus 20 min on Elliptical

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11/21/09 1:14 P

Sat 11/21

weigh: 131

run: 20 min plus 10 min warm up/cool down
diaphram started hurting. I've read to hold you breath for a few seconds, but I'm gasping by then so I can't hold my breath.
Also that TOM so I just quit and walked home.

Edited by: LAURANAV1 at: 11/21/2009 (13:32)

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11/21/09 8:23 A

Friday 11/20
JJ: 1:00
powerlung:
one-legged squat with toe touch: 20

20 min walk around neighborhood



Edited by: LAURANAV1 at: 11/21/2009 (13:14)

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11/19/09 9:15 A

Thurs 11/19:

QF: lunge with reach
JJ:
single leg squats with toe touch:

11am did my 36 min run
walked 1 min around 30. Not in pain, just tired.

Edited by: LAURANAV1 at: 11/19/2009 (12:59)

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11/19/09 8:49 A

Wed 11/18

JJ: 1:00
no powerlung

strength workout: 30 min
cardio on elliptical: 15 min

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11/18/09 7:46 A

Ran 3 miles in 31:36

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11/16/09 8:47 P

Powerlung this morning

QF: backward lunges: 15+15
walk: 8 min
elliptical: 10

strength training: 45 min

Egoscue: done

cardio: 20
strength: 45+25 = 70

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11/14/09 1:50 P

28 min run plus 10 min walk

Cardio 40 min

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11/13/09 9:06 P

powerlung this morning

QF: shadow boxing:
JJ:
situps:

Egoscue: 30 min

Strength workout: 30 min
walk: 15 min

cardio 15, strength 60

Edited by: LAURANAV1 at: 11/13/2009 (21:13)

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11/12/09 6:30 P

Powerlung this morning

QF: booty kicks: 1+1
JJ: 1:30 (91)
situps:

Egoscue:
40:39 run of 3.6 miles. My pedometer and Running's World mileage matched!

Edited by: LAURANAV1 at: 11/12/2009 (18:30)

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11/11/09 5:45 P

Powerlung this morning

QF: jj: 1:00 (56), 1:00 (56)
sit ups: 10
squats: 20
bike on trainer: 22 min
plank: 1:30

Egoscue: 30 min

25 min cardio, 30 min strength


Edited by: LAURANAV1 at: 11/13/2009 (21:12)

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11/10/09 3:18 P

Powerlung this morning

QF: windmill lunges: 1 + 1 + 1
situps: 15
crunches:
jj: 1:20
very sore from yesterday - abs and right shoulder mostly

Egoscue: 30 min

Edited by: LAURANAV1 at: 11/11/2009 (08:24)

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11/9/09 1:20 P

Powerlung this morning

QF: 1 min plank: 1 + 1 + 1
Fitness test for FITW week 1:
pushups in 1 min: 30
crunches in 1 min: 36 reg, none to 6 inches, 18 situps
pulse 1 min after 3 min of jj: 121
pulse immediately after 3 min of steps: 103

new goal - be able to do jj for 3 minutes. My calves and shins hurt and it wore me out!

another 15 situps
8 min walk around circle: 1+1

evening strength workout - JM one set of 8 reps
lateral raises 12x5, 12x7.5
front raises 12x5, 12x7.5
shoulder press 12x10, 9x15
bicep curls 12x10, 8x15
squats 2x12
curtsy lunge 2x12
forward lunge 1x12
backward lunge 1x12
pushups 10
bicycle 25
reverse 25
with ball 25
captain's chair 25

total 30 min cardio and 40 min strength

Edited by: LAURANAV1 at: 11/9/2009 (18:40)

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11/4/09 9:04 A

did a 20 min walk yesterday, but no exercise.

powerlung this morning

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11/2/09 10:10 P

Ran 10/29, did strength training 10/30, ran and Egoscue on 10/31. Plus walked with the G's for trick or treating.

Today did a run and powerlung in the PM.
I need to do the powerlung even if I don't do anything else. I am having trouble breathing while running. Although today was easier than Saturday.

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10/27/09 8:51 A

Time to get serious.
Fall is more like winter - cold and dark so mornings are not working well. I think I'm just going to make it work in the evening. I got in 2 runs last week in the afternoons.

Today - powerlung in am

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10/7/09 8:14 A

Powerlung

Then did my run. 2.86 miles in 32 minutes. At least I went longer, but I ran the flat route.

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10/6/09 9:03 A

Got up and did a strength workout. Good upper/lower/core workout.
lateral and front raises 2x15@5lbs
shoulder presses 2x15@7.5
wall banger 2x12
bicep curls 1x15@7.5
squats w/tricep kick backs 2x15@7.5
lunges w/bicep curl 2x16@7.5
row 2x15@7.5
flys 2x15@15

serratus crunches 1x25@7.5
reverse crunches 1x25
bicycle 1x25
on ball 2x25
pushups 2x10
back extensions 1x25
seat crunch 2x25
leg abduction and adduction 1x25 each leg

did PowerLung

QF was JJ yesterday:

Edited by: LAURANAV1 at: 10/6/2009 (09:31)

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10/6/09 8:47 A

Capture bowel and stomach issues:

Bladder infection diagnosed 9/19 and started Cipro. Nausea and issues gone that weekend. Bowel issues Wed the 23rd. Nausea Sunday the 27th. Some bowel discomfort during that week. Bowel issues Sat 10/3 and Monday 10/5.
Again Tuesday 10/6.

Eating yogurt daily, along with Florify in vitamins.

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10/5/09 4:06 P

This is good reason to keep this log. I had forgotten that my neck hurt for a few weeks until I read my entry from 9/17. I now know why I was nauseous that week - I had a bladder infection that laid me low that week. Started antibiotics 9/18 and was much better 9/19 and 9/20. Then I had some bowel issues caused by the antibiotics I think.

My right ankle was a bit sore the past 2 weeks but that feels better now.

I didn't post, but I wasn't a total lump the last two weeks of Sept. I Ran 2 miles on the 19th. Egoscue 9/20, ran 3 miles 9/21, ran 2.8 miles and Egoscue 9/22. Mowed the lawn 9/24.

Mom and Elaine here that weekend 9/25-9/27.
Egoscue 9/28.
No PowerLung the whole time. No strength training or even walks around the block. Work was very busy and it was dark and I got to bed late so I got up late...

October is a new month!
Egoscue 10/2, ran 2.35 miles 10/3 and then read the rest of the day.
Busy handbells on 10/4.

Today I did PowerLung and ran 2.3 miles. I WILL do yoga tonight after Circle.
No yoga - got home a bit late and wanted to be sure I got up the next morning.
I did do PowerLung before bed

Edited by: LAURANAV1 at: 10/6/2009 (08:44)

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9/17/09 12:10 P

Neck still stiff, shoulder and back still hurt.
Neck has been stiff for at least 2 weeks since it started before the Dash For Don run.

No exercise today - not sure what to do with the pains in the back and shoulder. I'll try to do some yoga tonight. May look for a massage as well.

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9/16/09 9:53 A

Shoulder and back hurt.

Went for a run and made it 28 minutes. Nauseous at the beginning but not during the run. Nauseous again when I stopped running.

QF: JJ

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9/15/09 2:37 P

Saturday, 9/12 - rode 35 miles in the Tour de Tots bike ride.

Sunday - handbells started, plus got a blister from dress shoes

Monday - ran 3.1 miles in about 36 minutes. Tough starting, but got into groove and no trouble breathing.

Tuesday - my upper/lower body strength workout. Wow. Plus Egoscue.

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9/11/09 2:04 P

Great workout this morning. Also did PowerLung
Did my upper/lower body workout (2 sets of 15)
Then crunches/pushups workout (only one round)
Then Egoscue

Plus walked 1 mile in the neighborhood.

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9/10/09 12:39 P

Sunday - nothing specific. No PowerLung or running or crunches or anything.

Monday - worked in the yard digging and lifting stones for 7 hours. Then ran the boys to Hickory and ended up eating a hamburger.

Tuesday - Egoscue and walked 1 mile

Wednesday - Egoscue and 50 crunches. Then shoveled dirt in the dark.

Thursday - finally did PowerLung this morning and then ran 3.1 miles. Need to fit in Egoscue.
Did Egoscue and 50 crunches.

Edited by: LAURANAV1 at: 9/10/2009 (14:15)

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9/5/09 7:18 A

Saturday - I have the Dash For Don 6K this morning.
Sore throat middle of the night and crink in neck on right which isn't going away yet.

I did PowerLung and drank a bottle of water and played around with SP so I'm somewhat warm and ready.

I did the 6K. I had difficulty breathing almost the entire time. I walked at minute 8 and again at minute 16. Made 2 miles in 20:47. Then walked much of mile 3, but jogged to the finish after the 3 mile marker. Time of about 41:00



Edited by: LAURANAV1 at: 9/5/2009 (11:45)

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9/5/09 7:17 A

Friday - I may have done the PowerLung once.
Did not do Egoscue.
Did a few chair crunches but no QF or anything else.
Walked about 8,000 steps with errands after work.
Dinner with Val - sushi.
Planned our trip and bought tickets to Hawaii.

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9/3/09 7:36 A

Ran - slowest time in weeks. Only did 3.2 miles but I am going to like my new route.
In the 50's - cold.
Did a liquid access - not again - thick saliva the whole time
Did throat spray and that was good.
Worked hard to breathe in through the nose.

QF: windmill lunge - never got any done

Egoscue finally after work
2:00 plank

PowerLung at night. Missed it this morning.
100 crunches before bed. reg, reverse, bicycle, wall-frog


Edited by: LAURANAV1 at: 9/3/2009 (21:08)

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9/2/09 12:02 P

Up early to get Mom to the airport.
Did PowerLung when I got back, no Egoscue yet.

QF: tiptoe squats: 25+25+25
chair crunches: 25+25+25
1 mile walk around neighborhood

Community yoga - last time.

Edited by: LAURANAV1 at: 9/3/2009 (07:35)

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9/1/09 12:21 P

Egoscue and PowerLung this morning.
Also did 25 bicycle crunches and 25 reverse crunches and 2:00 plank.
For Airbench I did the entire 2:00!!!

Booty Kicks for QF: 20+

Mom comes tonight since she flies out tomorrow. May not get any other workout in.

PowerLung at night.

Edited by: LAURANAV1 at: 9/2/2009 (12:02)

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8/31/09 9:45 A

PowerLung this morning.
Taking the day off from Egoscue and probably everything else. Maybe some yoga at the end.

QF is pushups so I may do a few sets of those throughout the day.
1 set of 25

PowerLung just before bed
worked 12 hours plus 2 hour lunch w/Audrey - long day

Edited by: LAURANAV1 at: 9/1/2009 (12:19)

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8/31/09 9:45 A

Egoscue Sunday morning.
Then a long walk with Anthony before dark.
Nap and nothing much else in between.

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8/29/09 10:39 A

Did Egoscue first.
Then went for a run and got a pain in my top right rib. Walked for a bit and got another pain so walked longer. Then pain all gone to I ran again. Total of 3.1 miles running and walking so not bad.

Did PowerLung after - maybe good to do it before and do Egoscue after.

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8/28/09 10:41 A

Egoscue
Pilates and Butt Blaster workouts
3x15@10 alt bicep curls
3x15@5 lateral raises
3x15@17.5 chest presses
wall frog 25, bicycle 25, on ball 25, bench knee raises 25
wall banger 1x12

PowerLung morning and evening

Did bicycle HIIT for 12 minutes - ugh!!
But I did it.
Forgot to take an Access bar first and I was hungry so sort of bonked trying to do yoga. First a cramp in my left thigh so I couldn't do downward dog, then just a struggle to keep going.
Oh well, still been a very good day.

Edited by: LAURANAV1 at: 8/28/2009 (21:39)

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8/27/09 9:26 A

PowerLung
Run - different route, did 2.75 miles in 30:38. The pedometer seems to be about right now.
Burp at 30 min and was at the front entrance with lots of traffic. Need to rethink the route again to avoid the school.

Egoscue after dinner
25 crunches, 25 reverse crunches
2 min plank
PowerLung

Edited by: LAURANAV1 at: 8/27/2009 (21:53)

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8/26/09 9:13 A

Egoscue and PowerLung. Didn't get up early enough to work out - will fit in a walk and my strength exercise during the day.

1 mile walk
butt blaster and hip/thighs pilates
alt bicep curls 3x15@10
lateral raises 3x15@5
chest press 3x15@17.5
reverse, bicycle, on ball, on seat = 100
wall banger and hip lift 1x12
lateral lunge 1x12

Edited by: LAURANAV1 at: 8/27/2009 (09:25)

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8/25/09 9:53 A

PowerLung and some Sparking this morning. Then headed out for my run once the sun was up. I decided to get to 35 minutes and see how it felt. I kept going to 38 minutes and 3.5 miles. Shins hurt a bit more than usual during the run, and I'm tired now. But the breathing was more regular through the whole run.

Did my Egoscue menu and remember now why the shins and calves are sore. The last two e-cises are really working out the lower leg.

QF is lateral lunges today. 20+

PowerLung. No yoga, read instead.

Edited by: LAURANAV1 at: 8/26/2009 (09:12)

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8/24/09 10:44 A

I slept in this morning. I didn't get much of a nap yesterday so this morning I was still very tired. I opted to sleep in and do a strength workout later today, then run Tues/Thurs/Sat this week. That fits fine since I have runs on Saturdays the next 2 or 3 weeks.

I did PowerLung this morning - moved inhale and exhale some more.

I did my new Egoscue menu this morning.

QF is back extensions. 1x25

Butt Blaster, Hip/Thighs Pilates
Alt bicep curl - 3x15@10
lateral raises - 3x15@5
Chest press - 3x15@17.5
crunches: crunch on ball, reverse crunch, bicycle, crunch on ball/wall = 100
wall bangers 1x12

Power Yoga SS and standing postures. Not excellent, but very good workout.

Edited by: LAURANAV1 at: 8/24/2009 (20:51)

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8/23/09 7:35 P

Weekend not the best. Started Saturday moving rocks in the easement - good upper body workout. At Elaine and Don's for the day and lunch was a club sandwich on white bread. Dinner, though, was much better with great options at the cover dish at the winery. Sunday wasn't bad, but again not much activity. Back at it tomorrow.

I did PowerLung once Sat and once Sun.
I did my new Egoscue menu on Sunday

Edited by: LAURANAV1 at: 8/24/2009 (10:41)

SparkPoints: (15,184)
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8/21/09 1:30 P

A little tired but got up this morning. Walked 2+ miles getting my pedometer calibrated and I'm just about spot-on now. Will use the 3 laps tonight to get my jogging calibrated.

Got a new Egoscue menu, will start tonight.

QF: Squats 25+25
side crunches 25+25

Did PowerLung before walk this morning.

Then went out to Mooresville for the Miles of Mooresville run. It was so hot and humid - around 92 at 7pm when we started. That 1 mile was rought. Then it turns out I completely misunderstood the format so the second run was 2 whole miles and the 3rd run was 3 whole miles. I did 1 mile of the 2nd run and quit, I was too hot and pooped. According to the timing, I did the mile in 9:47 both times. That seems so fast - could be why I tuckered out. Breathing was hard. I won't do at night again and certainly not at 92 degrees again.

Edited by: LAURANAV1 at: 8/23/2009 (16:50)

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8/20/09 5:59 P

The Community Yoga gets me every week. I was sore and exhausted this morning so I slept in. I did go for a walk mid-day, 1 mile exactly, trying to calibrate my pedometer.

After work I did the butt blaster, hip/thighs pilates, and bicep curls, lat raises, and chest presses.
Also did wall banger and hip lifts and 110 crunches.

But no QuickFire - and it was side crunches which I like. I just didn't ever stand up and do them. Not sure why I've fallen away from the QF.

Remembered PowerLung about mid-day so I did it. Will do the evening session later. I keep getting a sore throat from it.

I increased the inhale by about 1/4 and upped the exhale as well.

Edited by: LAURANAV1 at: 8/20/2009 (21:33)

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8/19/09 10:10 A

Went out for a run today. Tired and sore but did pretty well breathing. Got a stitch around minute 5 in the lower stomach. I pressed on it a few times and it never moved up to the ribcage. Q&A on Rookie Runner just mentions water. Friend mentioned potassium and electrolytes.

But, I did 3.2 miles in 34:34 - that's a 10:49 min mile - fastest yet. I do faster on longer runs, which is a good thing.

QF is shadow boxing - not my favorite. Didn't do any shadow boxing.

Community Yoga went well, a little cramp in the right thigh when I tightened too much in downward dog.

Power Lung this am and tonight. Throat is a little sore in the mornings and not sure if it's the powerlung or something else.

Edited by: LAURANAV1 at: 8/19/2009 (21:40)

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8/18/09 6:50 A

Egoscue
butt blaster
hip/thighs pilates (12 reps in a set)
chest press = 3x15@17.5
lateral raise = 3x15@5
alt bicep curls = 3x15@10
crunches: wall frog=2x25, reverse=1x25, bicycle=1x25, on ball=1x25
wall banger=2x12
hip lift=1x12

Morning powerlung

20 min walk before shower

QF: lateral lunges = 2x25
HIIT on bike on trainer for 12 min
Power Yoga - too tired, stopped
PowerLung


Edited by: LAURANAV1 at: 8/19/2009 (10:05)

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8/17/09 7:30 A

I did the powerlung training last night and this morning (moved the exhale about 1/5th of a turn)

Went out for my run around 6:30. Walk went really well - good pace. Right as I started running my left hip felt a twinge, then the left knee. Then it moved to the right knee and ankle. Those were gone by time I got on WP, but the shins were tight. I took it slow but still reached CT in 5:00. As I turned around at 10 minutes my right calf cramped up a bit. I ran slower but kept going.
At minute 18 I stopped for my burp, then I got a stitch in the front of my stomach. Kept going and hit my old spot at 29:00 even. Just as I started going downhill on CT the stitch moved into my ribcage and I had to stop at 30. I walked it out by time I got to the house.

Kind of bummed I couldn't get the full 35 minutes in to the bottom of CT. Oh well, Wednesday.

Before lunch I did 75 crunches (reverse, bicycle, on ball). I also did a 2:00 plank.

Some yoga at the end of the day. Didn't use the video, just did the Sun Salutations and standing positions. Very flexible today - can do forward bend so well! And did toe roll on all 10 SS. Funny how that goes so well on a day when I felt physically off all day.

PowerLung now.

Edited by: LAURANAV1 at: 8/17/2009 (21:36)

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8/16/09 8:21 A

No specific activity Saturday or Sunday. Up and out early Sat for Presbyterial meeting.

Sunday - first day with PowerLung - did warmup and first session. I did at least learn how to do the exhale by the end of the 3rd set. Hopefully tonight I'll do more of that.

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8/14/09 6:24 A

Up this morning and did Butt Blaster workout and the Hip/Thighs Pilates workout from SP.
I also did my Egoscue routine.

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8/13/09 9:47 P

Today was OHR W4D3 (sort of). I missed Monday due to cat pee issues so I didn't run until Tuesday. Since I am out of town Saturday, that means I only fit in 2 runs this week. I should be on week 4 which would be 30 min, 29 min, 35 min. Tuesday was 29 min. Then today I could breathe and kept going and did 3.2 miles in 35:32. That fits in week 4 and gets me my first 5k run ever!!!!



During the day I did QF squats - 3x10

Then, because this week is all messed up schedule-wise, I did more this evening.
Upper body: 2x15 alt bicep curls at 10 lbs; 2x15 lateral raises at 5 lbs; 3x15 chest press at 15 lbs (go up next time)
HIIT bike on trainer for 12 minutes
PowerYoga with Beryl for 30 min - standing positions only

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8/13/09 9:42 P

Starting a community journal to track what I'm doing each day and week. I want to make sure I keep it up!

I started in January with Egoscue and yoga and Ramp it Up or SP workouts.
February wasn't quite as consistent but still pretty good. I started Powerstrike in Feb
March saw almost no activity at all. I started back up the last week after the report from the doctor came back.
April saw some activity but I lost my job in March and I was a bit off balance for that month.
May saw me get serious! Core Performance, bought a new bike, and then started C25K on 5/20.
June saw my first real bike ride (31 miles), I started QuickFire exercises and I kept up the C25K
July saw crunches and plank thanks to a STeam, plus another official bike ride (36 miles) and I finished C25K and started OHR. I also started the 100 pushups challenge this month
August has seen me continue the crunches and plank work, start up the yoga again 4 or 5 nights a week, do HIIT training with the bike, and do the SparkTeam upper body and butt buster challenge. I am still working OHR as well.