This week I have become extremely obsessed with running, work out clothes and shoes. I mean it's constantly on my mind. I think I am driving my family nuts!! This week I started off by making a weekly goal. Something small that you can make you main target for the week. This week my goal is to drink more water. I am getting close to 4 cups of water a day, but I need to drink another 4. Right now all I drink is my coffee in the morning and water through out the day. Yep, I even cut juice out of my diet. However, there are occasions where I drink a small glass of watered down juice. I have even started using watered down juice to mix alcohol with. I know, I'm a real party animal!
This week I stuck to Beginner Conditioning Level 1, the same running intervals as last week. I didn't feel ready to progress to the next level of training. The reason being, not enough self confidence and paranoia of getting an injury. Last week, I had some shin pain... so it freaked me out. I became worried that I was over doing and it's stressed (in John Stanton's book) that you take things easy and listen to your body. But there is a point though where you need to push to the next level.
So here is this weeks log.
Sunday, Jan. 22 2012 - Saturday, Jan. 28 2012
Weight: 149.2 lbs (YAY! I weight myself every Monday night after cardio)
Target Heart Rate: 156 bpm
Sunday - No Cardio Workout
- No Core Workout (My sister came to visit and I took the day off! It's acceptable to do this occasionally but not frequently)
Monday - Cardio Workout (Level 1) **31 minute duration, 2.8 km distance**
- Strength Training - Legs
3 sets 10 reps
- Basic Core Workout - Abdominal Crunches, Oblique Crunches
3 sets 10 reps
Tuesday - No Cardio Workout
- Core Stability Workout
Wednesday - Cardio Workout (Level 1) **31 minute duration, 2.8 km distance**
- Strength Training - Upper Body - Back Extensions increased from 90 lbs. to 115 lbs.
3 sets 10 reps
- Basic Core Workout
Thursday - No Cardio workout
- Core Stability workout
Friday - No Cardio workout
- Basic Core Workout
Saturday - CXWORX Core Workout Class - 30 min duration
- Cardio Workout (Level 1) **35 min duration, 3.5 km distance**
- Quad Extension 45 lbs, Free Weight Biceps (3 different curls, regular curl, back hand curl, neutral curl) 5 lbs, Squats
3 sets 10 reps
Total Time: 96 minutes
Total Distance: 9.5 km (rounded)
This week was a good week, I worked hard and had some frustrating moments. My knees started to hurt only while I was running... which scared me. I didn't want a knee injury... I need to strengthen up my VMO and get my knees stronger. But, by Saturday's cardio workout, I felt prepared to make it to the next level in conditioning. I made it to CXWORX and boy did my abs feel tired afterwards! It was a great workout with a great instructor. I am making it a new goal to attend that class every Saturday! My weekly goal was not met, I did drink more water. I am at 5-6 cups a day, but I am determined to drink more!!
If you're unsure of what my leg or upper body strength exercise routine is (as I didn't write it all out) refer to Beginner Conditioning Week 1. Unless weight changes I do all those exercises as part of my circuit. I am hoping to add more in as I get stronger.
Stay Tuned for next week (I am all caught up and shouldn't post anything until Saturday) I will have a new picture of me, February's measurements and new goals!!
Julie
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