“Act now. For now is all you have.” – Og Mandino
I have been so bad about blogging this week. I feel better however my ITB has been bothering my quite a bit as of late. I know what I need to do I just need to do it! So this week it is back to the foam roller 3 times a day, icing and stretching!!
I was able to get a few good workouts in last week despite how I was feeling. Here are the results…….
Weekly Totals –
Time – 292 mins
Calories burned – 3,565
Sunday – Triathlon # 4
Monday and Tuesday – OFF
Wednesday –
5 mile run LSD – 55:46 mins
Mile 1 – 10:33 mins
Mile 2 – 11:30 mins
Mile 3 – 11:25 mins
Mile 4 – 11:07 mins
Mile 5 – 10:16 mins
Thursday –
Easy bike ride – 14.63 miles, avg speed 16.7 mph, max speed 25.9 mph
ST – 20 mins
Pushups – 45 reps
Overhead tricep extensions with bands – 3 sets of 15 reps
Chest press with bands – 3 sets of 15 reps
Swimmers with squats using bands – 3 sets of 15 reps
2 arm rows with bands – 3 sets of 15 reps
Reverse flys with bands – 3 sets of 15 reps
Burnout Bicep curls to Arnold press to reverse bicep curl – 3 sets
Set 1 – 17.5 lb DBs for 10 reps
Set 2 – 15 lb DBs for 8 reps
Set 3 – 7.5 lb DBs for 25 reps
Friday –
3 mile min – 29:53 mins/ 9:58 mm avg
Mile 1 – 10:59 mins ( knee hurting)
Mile 2 – 9:56 mins
Mile 3 – 8:59 mins
Saturday and Sunday – OFF
Now it is time to really focus on what I have ahead of me the next few months. As of today I now have 88 days until my half marathon!! I want to loose 10 – 15 pounds before then so I really need to kick things into high gear if I want to reach that goal!
Goals for the week of 7/20 – 7/26
1. Work on PT exercises twice a day
2. Use my foam roller 3 times a day
3. Ice 2 times a day
4. Drink 1 gallon of water a day
5. Get in at least 30 mins of yoga before bed each day
6. ST Upper body 2 times
7. Complete week 4 of half training – 10 miles for the week
8. Bike 30 miles for the week
9. Swim 1600 meters for the week
10. Complete 200 pushups
Workout schedule for the week –
Monday – Run 2 miles
Tuesday – Swim 800 meters, ST and Yoga
Wednesday – Run 3 miles and Bike 20 miles
Thursday – Swim 800 meters, ST and Yoga
Thursday – Run 5 miles
Friday – Day off
Saturday – Day off
Sunday – Bike 10 miles