Week 21: Day 5

strength training:

• yoga (@ 9:30am) = 1 hour

Last work out of the year. Nice end to 2010 by doing something healthy and "strong", right?

Week 21: Day 4

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

I remembered to show up on time for TKB this morning.

I'm going to officially start my 10K race next week...that will give me six weeks to train which should be enough for a 10K. This week has been pretty sporadic with the work out.

Week 21: Day 3

cardio:

• hip hop dance class (@ 8:30pm) = 1 hour

As much as I don't have any rhythm and sometimes I have no idea what I'm doing in the class, I think I like the class that I want to try it again in the future. I kinda like "routine" when it comes to dance classes/lessons. But since this class is on Wednesday evenings and I normally have karate training at the same time, now do I want to skip karate training and go to a dance class at the gym? I do need to change up my work out schedule and I think dancing will help me be better at karate though....although I do get a better work out with karate training. I think dancing will help me with karate because I don't know. Evander Holyfield was on "Dancing With The Stars" in one season. While he didn't make it to the finals, he said that being on the show has helped him with his footwork for boxing. So I don't know, I need to think about what I want to do on Wednesday evenings.

Week 20: Day 6

With no karate training, I had planned to do a short, but hilly run today. Mentally running on little to no sleep, I felt that I should just take a break instead. It really is hard to run/exercise when you don't feel rested and I know that I can do ok when I do rest up and get decent sleep.

I recently got this technical shirt in the mail. The Train 4 Autism rep person that I'm constantly in contact with just thought it would be nice to send this to me even though I hadn't ran a race or raised funds for the organization in over a year. I totally dig it and think that it's awesome. I have something new to run in...now, I just need a new pair of shoes to go with it. The fit isn't snug or tight, but it's definitely not baggy like all my other technical/race shirts.

Week 20: Day 5

cardio:

• trail/road run = 3.2 miles, time = 34:08, pace @ 10:40/mile

strength training:

• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• one legged sqauts = 2 sets x 15 reps x 35lbs (two 17.5lb dumbells)
• wall sits = 2 sets x 1 min hold
• hip aDductions (weight machine) = 2 sets x 15 reps x 180lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 180lbs
• prone leg curls (weight machine) = 2 sets x 15 reps x 55lbs
• leg extensions (weight machine) = 2 sets x 15 reps x 60lbs
• leg presses (weight machine) = 2 sets x 15 reps x 390lbs
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs

I finally bit the bullet and made the plunge...I signed up for this 10K race in hopes that this would motivate me to get out for a run. I do really like to run, but sometimes I need a specific goal...something to train/prepare for. Running for the sake of running, just for fun, just to stay fit, or even just to lose a few pounds, just doesn't cut it for me. I think signing up for a race would help and all those other reasons would follow through.

Just in case you're wondering, visit this website and use the $2 discount code "fckrfan" when you register online.

Anyway, I made less stops in the run this morning compared to yesterday. I'm not in running shape, so I don't have the endurance like I used to. Somehow, signing up for the race helped a bit because I didn't feel as bored or unmotivated. I was worried that signing up wouldn't help. In the last half marathon that I ran, I was bored and unmotivated during the first half (one and a half months) of training. My motivation didn't kick in until the second half.

I have seven weeks to train for this 10K race, so I still have time to work on my running and pace. Worse comes to worse, if I'm undertrained/unprepared, I'm still going to show up and alternate between walking/running. Whether I'm prepared or not, I'm going to be one of those crazy athletes/participates with a bulky, professional looking camera taking pictures during the race.

Since the gym is open until 2pm today (and is closed tomorrow), I went there after my run to finish off the rest of my work out. I almost didn't want to go, but I made myself go and figured I would feel better if I did (it worked). I think I'm not used to doing lower body strength training after a run anymore because I have been so lazy/unmotivated/bored to run.

Week 20: Day 4

cardio:

• road/trail run = 3.2 miles, time = 33:35, pace @ 10:30

I went to the gym for turbo kickboxing this morning...except I forgot that it started at 8:30am and I thought it started at 9:30am. I don't know what possessed me to think that it started at 9:30am after I had been going to the class on Thursdays at 8:30am for several months. You would think that after several months of making it a habit of going to it on the same day of the week at the same time, that I would still remember. I didn't do a work out at the gym, but I stayed for awhile talking and doing some random yoga moves with some friends there.

Since I didn't do a work out at the gym and we had five days of non-stop rain, I felt the need to go running. As bored and unmotivated as I was with running, I was getting stir crazy because I couldn't do much outside with all the rain. My dog hated (and still does) rain and I usually didn't mind taking her out for a walk in light mist/dizzle, but I didn't even want to walk her. I did walk her in the heavy rain, but it really sucked and I didn't like it too much.

So while it was nice to finally get a run in, I'm out of shape for running because I haven't ran in two weeks or so. It was nice to get a run in, but I still feel a bit bored and unmotivated for some reason. Blah. I think I need to find a running buddy or sign up for a race or something...

Week 20: Day 3

cardio:

• treadmill walk (@ 7:15pm) = 30 minutes; 1.75 miles, incline = 4.0; @ 3.5mph, pace @ 17:08
• hip hop dance (@ 8:30pm) = 1 hour

Since I didn't have karate training this evening, I decided to try out the hip hop dance class...at a different gym. The class wasn't offered at the gym I normally went to, so I had no choice to actually drive farther away to a different gym. This was the first time that I had tried a different gym, and it was the first time that I worked out in the evening at the gym.

I was going to do weights while I was waiting for the hip hop class to start, except the machines were different than what I was used to. I opted for the treadmill because that was easier to figure out. I felt weird walking around trying to figure out the gym and surely, I looked lost. But well, I'll just skip the machines and go just for the hip hop class next week.

I've taken zumba classes before. Karate and zumba are slower paced than hip hop, however, I think I get a better work out from karate and zumba. I have no rhythm, but I like choreography better than random dance moves from zumba.

Week 20: Day 2

strength training:

• pilates (@ 9:30am) = 1 hour

I didn't feel like doing anything else but pilates today. With the all the rain that we have been getting since last Friday (non-stop), this weather is making me very lazy. At least, I got out in the rain for pilates.

Week 20: Day 1

strength training:

• yoga (@ 12pm) = 1 hour

This is all the exercise that I'm doing today. While the gym is open on Friday until 2pm, there are no classes, so I made up for the yoga class today. I'm still going to the gym on Friday, but I'm doing a different work out.

No karate training tonight since we're on "winter break" now.

Week 19: Day 5

strength training:

• yoga (@ 9:30am) = 1 hour

I didn't go running this morning before yoga...besides the fact that it was raining out (I do love to run in the rain, but I'm not crazy about running near motorists who can't drive in bad weather), I decided that I wanted to donate some blood afterward yoga. Figured yoga wasn't strenuous enough of a work out, so I should be ok after donating blood as long as I had lots of water. Other than being really tired and sleepy (because of the weather!), I feel fine.

Week 19: Day 4

strength training:

• upper body + abs/back (@ 7:00am)
• chair dips = 2 sets x 15 reps
• elevated "regular" push ups = 1 set x 10 reps
• side bends = 2 sets x 15 reps x 20lbs (one dumbell)
• bicep curls on bosu ball (platform side up) = 2 sets x 15 reps x 15lbs (two 15lb dumbells)
• crunches on bosu ball = 2 sets x 20 reps
• alternating front/side arms raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• wrist curls = 2 sets x 15 reps x 20lbs (one dumbell)
• supermans = 2 sets x 12 reps x 5 sec hold
• tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• shoulder presses = 2 sets x 15 reps x 10lb (two 10lb dumbells)
• chest presses (weight machine) = 2 sets x 15 reps x 70lbs
• seated rows (weight machine) = 2 sets x 15 reps x 130lbs
• back extensions (weight machine) = 2 sets x 15 reps x 105lbs
• elevated "triangle" push ups = 1 set x 10 reps

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

We had a sub teacher for the TKB class. He didn't have the same high energy level as the regular teacher, but I thought that he was still pretty good and I liked his teaching style. The regular teacher had a few (about five or so) people sub for him during the many months that I had been going to his class. I would say that I only liked two of them (including the one from today).

Week 19: Day 2

strength training:

• upper body (@ 7:45am)
• rowing machine ("warm up") = 5 minutes
• chair dips = 2 sets x 15 reps
• wrist curls = 2 sets x 15 reps x 15lbs (one dumbell)
• alternating front/side arm raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• elevated "regular" push ups = 1 set x 10 reps
• elevated "wide" push ups = 1 set x 10 reps
• tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• seated rows (weight machine) = 2 sets x 15 reps x 130lbs
• chest press (weight machine) = 2 sets x 15 reps x 70lbs
• rear deltoids (weight machine) = 2 sets x 15 reps x 55lbs
• pectoral fly (weight machine) = 2 sets x 15 reps x 55lbs
• pilates (@ 9:30am) = 1 hour

cardio:

• treadmill walk ("warm up" pilates) = 20 minutes, 1.15miles, 3.5mph, incline = 3

I think I can go back to sleep now. So tired, but in a good way.

Week 19: Day 1

strength training:

• lower body + back/abs (@ 7:10am)
• jump rope ("warm up") = 15 minutes; 5 sets of 3 min jumping + 1 min rest in between
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• meet in the middles on dynadisc = 2 sets x 20 reps
• supermans = 2 sets x 20 reps
• one leg squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• twisted obliques on dynadisc = 2 sets x 20 reps
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aBduction (weight machine) = 2 sets x 15 reps x 180lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• hip aDduction (weight machine) = 2 sets x 15 reps x 180lbs
• back extensions (weight machine) = 2 sets x 15 reps x 100lbs
• leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 60lbs
• leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 30lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm

I was debating whether I wanted to work out this morning. What is wrong with me? I only went out this morning for a work out because I had some motivation get out of bed even though I didn't really feel like it.

Week 18: Day 7

cardio:

• trail/road run (@ 7:30am) = 2.74 miles, time = 28:39, pace @ 10:27

total weekly mileage: 2.74
total monthly mileage: 5.46
total shoe mileage: 431.08

Time to run off all the food that I had (or will have) from all the partying this weekend.

Happy birthday to me. I think I'm done with parties and I can't handle anymore cake after today.

Week 18: Day 6

cardio:

• karate = 2 hours
• first (beginners) class = 12pm to 1pm
• second (intermediate/advanced) class = 1pm to 2pm

One more week until our karate Christmas party.

Week 18: Day 5

strength training:

• yoga (@ 9:30am) = 1 hour

Yay for yoga! Some poses that I did in class...I want to work better on at home. I would like to think that I'm making some progress with my flexibility, but there are some poses that doesn't really deal with stretching/flexibility and I think I'm making some progress on those poses.

Week 18: Day 4

strength training:

• lower body (@ 7:10am)
• stairmasters (warmup) = 10 minutes
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• one leg squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• wall sits = 2 sets x 1 minute hold
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aDduction (weight machine) = 2 sets x 15 reps x 180lbs
• hip aBduction (weight machine) = 2 sets x 15 reps x 180lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• leg extensions (weight machine) = 2 sets x 15 reps x 60lbs

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

I almost didn't feel like doing anything at the gym except for the turbo kickboxing class. I laid in bed for five minutes debating whether I should sleep in until it's time for TKB or get out of bed and do some strength training too. I decided that I would feel better if I did more than just TKB and I do!

Week 18: Day 3

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm

Didn't work out this morning, but that's ok. I made up for it and sweated it out in karate training.

Week 18: Day 2

strength training:

• upper body (@ 7:40am)
• rowing machine (warmup) = 5 minutes
• chair dips = 2 sets x 15 reps
• elevated "regular" push sups = 1 set x 10 reps
• bicep curls = 2 sets x 15 reps x 15lbs (two 15lb dumbells)
• alternating arm front/side raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• wrist curls = 2 sets x 15 reps x 15lbs (one dumbell)
• elevated "wide" push ups = 1 set x 10 reps
• elevated "triangle/pie" push ups = 1 set x 10 reps
• tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• shoulder press = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• bent over rows = 2 sets x 10 reps x 10lbs (one dumbell)
• chest press (weight machine) = 2 sets x 15 reps x 70lbs
• pectoral fly (weight machine) = 2 sets x 12 reps x 60lbs
• rear deltoids (weight machine) = 2 sets x 15 reps x 55lbs
• seated rows (weight machine) = 2 sets x 15 reps x 130lbs
• pilates (@ 9:30am) = 1 hour

How do you know when pilates is starting to work for you? I'm wondering out loud because I have no idea if I'm more flexible or not. Pilates and yoga go hand in hand. I still haven't even gotten used to the exercises from pilates after about a month or so of the class...I still haven't gotten used to a lot of the poses in yoga even though I have been going to yoga for over a year now.

Week 18: Day 1

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm

I didn't get a work out this morning. I didn't sleep that well last night for whatever reason. I think I need to start taking sleeping aid, however, I only want to take Tylenol PM because I know that works for me (and I've heard it works for others)...too bad those aren't on the shelf anymore becaue of the recent Tylenol recall. I tried Advil PM one time, but it didn't help and I don't know if I want to bother trying Excedrin PM.

I did get a work out in karate training, but probably not as hard as I used to...I helped out with the other students half of the time and I did work out the other half, but even still, during that half, I didn't put in a full effort.

Week 17: Day 7

cardio:

• trail/road run (@ 8:15am) = 2.72 miles, time = 28:46, pace @ 10:35

I don't have a cold or food poisoning anymore, so I went running this morning. I think if I want my pace/speed to get better and back to what it used to be, I either have to sign up for a race of sorts or find a running buddy, although I kinda prefer a running buddy.

So who wants to run with me?

Week 17: Day 6

cardio:

• karate = 1 hour

I did attend the second class, though, I didn't really do much in it. I helped a few other students practice their demos for the Christmas party.

Week 17: Day 5

strength training:

• yoga (@ 9:30am) = 1 hour

I got hit with food poisoning and didn't work out yesterday. I thought about running this morning before yoga, but wasn't sure if my stomach was settled enough for that kind of strenuous/vigorous work out, so I skipped it. I felt well enough for yoga and did ok in it. Food poisoning sucks and I know what got me sick...and it wasn't from a restaurant.

Week 17: Day 3

strength training:

• lower body (@ 8am)
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• wall sits = 2 sets x 1 rep of 1 min hold
• one leg sqauts = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aDductions (weight machine) = 2 sets x 15 reps x 180lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 70lbs
• leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 35lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• leg presses (weight machine) = 2 sets x 15 reps x 340lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 180lbs

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm