Metabo journal

I ran 2 miles at level 6.0 on a treadmill. Originally I had planned to run closer to 4 miles, but I have been so out of breath and weak when I run lately that I guess I'm back to square one. NR and I have decided to run the Salt Lake half in April, which is good because I now have another goal to work toward. I also did 50 upper crunches, 50 lower crunches, 25 each obliques, 25 each side leg lifts, and 2 x 30 sec pencils.

Went for a walk on the snow and ice in 9 degree weather to practice not falling down...

Ran at the field house (30:16) and had the best workout since the half-marathon. My knees didn't hurt and I felt pretty light on my feet. After running I did 25 each obliques (30 lbs), 50 lower abs, 50 upper abs, 50 each side-leg lifts, and 2 x 30 sec pencils

Ran on the track at the field house, 31:36-the run felt almost as good as on Monday. Followed running with 25 each obliques (35 lbs), 50 lower abs, 50 upper abs, 100 modified leg extensions (45 lbs), 50 each side leg lifts, and 2 x 30 sec pencils.

Ran at the field house and I felt back to normal again. I am getting ready to ramp up the distance, but I also want to include strength training to help lose some lbs.

Ran 4.3 miles at the field house, but it was more like playing dodge the undergrad. Followed up with 3x12 seated row (50 lbs), 4x50 modified leg extensions (50 lbs), 25 each obliques (40 lbs), 3x30 sec plank, 50 each side leg lifts, 30 tricep extensions (15 lbs), and 45 each standing hamstring curls.

After spending an hour last night reading about how I need to do more interval training, I did some powder-puff running on the track at the field house. Soon I plan to start using the treadmill for the incline and to do some interval training. I followed up the run by doing 50 reverse crunches, 50 each side leg lifts, and 2 x 30 second planks. I can tell that my core is getting stronger because the exercises are becoming increasingly easier and because I haven't had as much lower back discomfort while running. That doesn't mean that my stomach is getting flatter...strengthening the underlying muscles is just pushing the belly fat out further-very frustrating! I guess I will have to stick with it. 

HAPPY BIRTHDAY ARBY!!! 

Ran at the field house today in an attempt to avoid the inversion...not too sure that it worked. The run was at a relaxed pace and I could have gone longer, but I will start training for the SLC half soon enough. My goal is to start running 4 days a week and I am shooting for 20 mile weeks.

Ran intervals on the treadmill today- kept a constant speed (5.7) but changed between 0 and 3 incline every 0.25 mile.  Followed with a 5 minute cool down on the bike. Also did 50 crunches, 50 reverse crunches, 50 each side leg lifts, 2 x 30 sec planks, and 4 x 50 modified leg extensions. 

Followed up the run (field house) with 2 x 30 sec bike sprints. Also did 50 upper abs, 50 lower abs, 50 each side leg lifts, and 2 x 30 sec planks. I have noticed that there hasn't been much knee pain since I have started to do the side leg lifts and modified leg extensions. This could also be attributable to the fact that I haven't been running as long of distances since the half-marathon. I guess we'll see how the knees hold up in the coming months until the SLC half in April.

The run today was a little bittersweet. I ran at a level of moderate discomfort (meaning I couldn't have carried on a conversation) for 3 miles when I can usually only go at that pace for 2. The depressing part of it is that I only cut maybe 2 minutes off my running time. The amount of effort I was putting in definitely did not feel proportional to the amount of time I saved. I guess I'll just have to focus on the health benefits of running with moderate discomfort. I hope those are greater than the amount of time saved...or I hope that no one will tell me differently!

Ran today at the field house since it was snowing outside. There was another woman running on the track who was lightening fast. For every set of my 10 laps I bet she would run 13-14. She even outran the guy running with her...it was impressive. If I ever outrun Arby, I'll brag about it for the rest of my life! My run was ok, and I finished in 67 minutes. Afterward I did 25 each oblique with 40 lbs. My knees have not been a problem. I did feel some tightness in my chest at the end of today's run when I was trying to finish strong.

Opted to run on a treadmill today so I would stay at a constant pace (completed the run in 40:00...and sweated like crazy). It felt like there was a large jump in pace between 5.9 and 6.0, so I wonder how calibrated the treadmills are considering the amount of use they get. Followed up the run with 50 lower abs, 50 upper abs, 50 each side leg lifts, and 3 x 30 second planks. 

Ran on the track at the field house (1:04:20), and I plan to run around 3.5 miles tomorrow to reach my goal of 20 miles this week. I didn't feel that great during the run, maybe a little dehydrated-and there was some knee pain that started at mile 5. Followed up with 50 each side leg lifts and 1 x 60 sec. plank.

 The 60 second plank proves that my core is getting stronger, but that does not mean that my abs are getting any flatter. The prescription of aerobic exercise and core strengthening is only making my abdomen fatter. As a matter of fact, I have almost convinced myself that I can defy all of medical science and actually get fatter the more I work out- and I don't mean the amount of muscle you build as you start a work out routine. Hopefully maintaining minimum 20 mile weeks will prove to be a fat buster...

Ran on the treadmill at the gym, and my knees felt better than expected considering I ran yesterday. I've finished my first 20 mile week and hopefully will complete another five weeks at this training capacity. So far, so good.