strength training:
- lower body + abs/back (@ 7:15am):
- jump rope = 15 minutes: 5 sets of 3 min jumping + 1 min rest in between
- stairmasters = 10 minutes
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- supermans = 2 sets x 20 reps
- one legged squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
- side bends = 2 sets x 15 reps x 20lbs (one dumbell)
- sit ups on bosu ball = 2 sets x 15 reps x 20lbs (one dumbell)
- wall sits = 2 sets x 1 min hold
- hack squats (weight machine) = 2 sets x 15 reps x 200lbs
- back extensions (weight machine) = 2 sets x 15 reps x 100lbs
- hip aDductions (weight machine) = 2 sets x 15 reps x 175lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 175lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
- leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
- prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
- leg presses (weight machine) = 2 sets x 15 reps x 335lbs
- hanging leg raises = 2 sets x 20 reps
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I recently got a new lens: F1.8, 50mm prime lens which will be a great use for karate photos either in class or at tournaments. I can't wait to use it and see the results!
cardio:
- trail run = 3.24 miles, time = 34:30, pace @ 10:39
I think I'm feeling better about running because I was glad to be running even though my pace hasn't gotten better. My legs don't feel super heavy, but they just don't feel like running as fast as I want them to.
I mentioned awhile ago that I joined a running group through meetup.com that met in Brea for runs. I left that group with a reason why for the group organizers. I didn't use any insulting words, but I made a point and I sounded very disappointed with how much the group sucked. Funny, they never responded to my message, defending themselves. I found another local fitness group and it seemed promising. The group schedule different fitness stuff like long bike rides, running, and anything else that can be used as training for some sort of race. The group hasn't scheduled a run yet, but I hope it doesn't disappoint. It'll be nice to run with someone for once.
cardio:
- karate = 2 hours
- first (beginners) class = 12pm to 1pm
- second (intermediate/advanced) class = 1pm to 2pm
I'm starting to wonder if I really want to teach karate to kids. Some kids are really good at trying to learn and follow the person who is showing them how to do something, but then there are other kids that don't try. Even if the person is showing them how to do something, nothing is registering. I don't know if they want to be there and learn or if they even understand what's going on. Adults are easier to teach. I haven't decided if I want to teach an all adults class yet.
cardio:
- road/trail run (@ 7:30am) = 2.68 miles, time = 28:11, pace @ 10:31
strength training:
So...except during the first mile, I think I'm starting to feel better about running. Now I need to figure out how to feel better during the first mile.
strength training:
- upper body (@ 7:45am)
- rowing machine (warm up) = 10 minutes
- wide push ups on bosu ball (platform side up) = 1 set x 10 reps
- alternating front and side raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- regular push ups with "rows" = 1 set x 10 reps (five reps of rows each side) x 10lbs (two-10lb dumbells)
- wrist curls = 2 sets x 15 reps x 17.5lbs (one 17.5lb dumbell)
- triangle push ups on medicine ball = 1 set x 10 reps
- reverse chest flies = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- rear deltoids (weight machine) = 2 sets x 15 reps x 55lbs
- pectoral flies (weight machine) = 2 sets x 15 reps x 55lbs
- treadmill walk (warm up for pilates class) (@ 8:50am) = 20 miutes; 3.5mph, 9% incline for first 5 minutes, 3% incline remaining 15 min
- pilates (@ 9:30am) = 1 hour
I have been going to pilates classes for two or three weeks now and I have finally decided to try doing some upper body strength training before class. The pilates class seem to be more about the lower body and core muscles which is why I've decided to do upper body strength so to avoid fatigue and overworking my legs and hips. I really feel that I should continue with the pilates class because even though it doesn't require using weights, I really believe that getting better muscular endurance is essential to getting better muscular strength. I think this could help with my flexibility too which would be great if I could be more flexible for karate training.
strength training:
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I mentioned awhile ago that I was somewhat getting the hang of getting into a "crow" to a "headstand" and then back to a "crow" with getting back into the second crow after a headstand was harder to do that before a headstand. It was harder to do after a headstand because it used more core muscle to control your pose because of the gravity. I think I'm getting better at this and I'm feeling good about that because it really isn't easy to do.
In the second class of karate training, we had three people left. One student didn't go to the first class and only decided to be there for the second class. I think had she just went for the second class or not show up at all, the other student (black belt) and I would have left and not bothered having a second class. We learned stuff anyway, so we didn't waste our time during the one hour.
cardio:
- trail/road run = 2.78 miles, time = 29:51, pace @ 10:44
Total Weekly/Montlhy Mileage: 2.78
Total Shoe Mileage: 416.45
After a week of computer issues and getting them fixed, I'm finally back to blogging.
In my last run (last Sunday), I was extremely unmotivated and bored to run. After not running for a week and the new time change and changing it one hour back (if the time didn't change, 7am would be 8am instead!), I thought that I would feel normal to run again. I felt so unmotivated during the first mile and my legs felt like heavy metels/lead. I don't know why I'm still bored and unmotivated to run. Usually if I take a break for a week from running, I'm good as new. Either I need a running buddy or I'm doing too much other exercises?
