January 12 - Running & Strength (also dog)

Knee felt great this morning so I did a run after failing (again) to corner the manager who I am supposed to give my bookstore application to. This time she is on vacation until next week.

My Nike+ got paused 5 seconds into the run so it didn't track anything. I also forgot to turn on my HR monitor until after my 5 min warm up walk, but I think that's fine. It ended up being a pretty fast run so I'm proud of that. I would have liked those extra Nike+ miles, though.

Walking:
0:05:00 || 0.32 mi

Running:
0:30:03 || 2.5 mi || 12:06 min/mi || 179 bpm || flat



then I went to class (German 101!) and raced back in time to get into my Strength class

Barbell Deadlift:

45 lb x 5 reps
85 lb x 5 reps
115 lb x 5 reps
132 lb x 5 reps
150 lb x 5 reps

Barbell Bench Press:

35 lb x 5 reps
45 lb x 5 reps
55 lb x 5 reps
65 lb x 5 reps
73 lb x 2 reps



I didn't have time to stay for the conditioning because I had to eat and get ready to go to work. I work until midnight tonight - I really hope I will be able to stay awake!!

I told my trainer guy that I wanted to set up a real day at the gym on Fridays with the express purpose of being better at squats, overhead presses, and pull-ups. We decided I would basically do exactly what I did last week but with a set of OH presses thrown in. Hopefully this will help me not be such an arms weakling.

BUT that won't be this Friday because THIS FRIDAY is the Happy Hour WOD / Open House at my Crossfit thingy and I am making my boyfriend and roommate go with me! My roommate wants to do the WOD with me (or at least the family & friends friendly WOD) and my boyfriend refuses to do any working out but has promised that he will come and support me (and also video me for the internets).

I just have to figure out what I am going to dress as! I have to do something related to "Hollywood" but I don't know what will go with my blue zebra pants that I am desperate to wear. I thought about wearing my long pink wig and being Nicki Minaj but I doubt that wig + crossfit works very well.


Also, on a completely different note, here are some pictures of my dog: 







he gets in those positions all by himself.

his name is officially "Chimmy" (we did not name him) but everyone just calls him The Chim.

January 11 - Cycling!

Cycling:
0:23:28 || 4.3 mi || 11.1 mph || 158 bpm || flat
0:27:30 || 4.4 mi || 9.6 mph || 181 bpm || light hills
ride to and from campus

Light Walking (secondary e.g. commute, on the job, etc):
1:00:00
estimated, I walked all around campus to waste time

First day of classes! Many things transpired, good and bad, but the most important thing is that biking is awesome and I still love it!

My knee was really hurting during the day and I was afraid that biking was exacerbating the problem, but when I rode home I found that actively pedaling doesn't bother it at all and that the pain was actually LESS after my ride. So that's really good! I would hate to have any more medical issues/injuries. I'm still waiting to get in and see a sports medicine doctor about my shoulder. I went in on Wednesday but they only looked at the numbness in my toes and said "Don't worry about it. Also, we don't have time to talk about your shoulder today so please come back at another time and pay a second co-pay!". Normally I would just put it off until I actually had the co-pay money but this shoulder thing is a problem I've been having for a REALLY long time and I would like to be referred to physical therapy or SOMETHING to make it not click/pop/go out of place all the time.

January 10 - Running & Cycling!

Running:
0:35:18 || 2.8 mi || 12:32 min/mi || 163 bpm

One of the things I love about exercise is that it is a really good chance to get out of my head for a while. I just focus on running and running-related things. I tried really hard to focus on keeping my pace slow/reasonable instead of stopping or obsessing over time. Every time I wanted to check my watch to see how much longer I had to run for I instead checked my pace and made sure it was under 6mph (I had the mode set to cycling because I keep forgetting to change it back).

It ended up making me feel much less like a failure when my run today was sooo much better than previous days. I'm still doing c25k w6d1 (run 5 min/walk 3 min/run 8 min/walk 3 min/run 5 min) because I always get stalled in w6. I ran entirely through the two 5 min runs without stopping and only stopped twice (for 30 seconds or less) during the 8 min run. I also ran through most of my 5 min cool-down, but I usually don't count minutes on this and just run as much as I feel like. All in all a much better run than before, happy happy! I'm glad I did better because if I had done worse on this run I probably would've come home and climbed into bed and not left for the remainder of the day.





Then I did more stuff!

Cycling:
0:21:41 || 3.4 mi || 9.5 mph || 170 bpm || light hills
0:23:51 || 3.9 mi || 9.8 mph || 176 bpm || light hills
ride to & from the used bookstore! the ride there seemed like it was entirely uphill and was really hard and I felt like a wimp but then I got home and my boyfriend was like "your back tire is really flat that's why it was hard".

Oh. Yeah I guess that would have something to do with it!

Original purpose for going to bookstore was to put in an application there but I ran into the girl I picked up the application from and she told me to come back Thursday morning when the manager was there and give it to the manager myself because apparently the manager works better when she can put a face with a name. So I will go back on Thursday, though I probably won't bike up because it will be really soon after my morning run. I was hoping to bike to school Thursdays but I'm not going to ride my bike home at midnight when my pity shift at the library is over.

January 9 - Strength!

Barbell Squat:
45 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
98 lb x 5 reps
110 lb x 8 reps my rep pr is 10, I suck.

Standing Barbell Shoulder Press:
35 lb x 5 reps
40 lb x 5 reps
47 lb x 5 reps
55 lb x 2 reps
basically going backwards on this lift too, really sucks!!

Pull-Up:
5 reps || assisted || 90 lb
2 reps || assisted || 50 lb
2 reps || assisted || 50 lb
3 reps || assisted || 50 lb
2 reps || assisted || 50 lb
1 reps || assisted || 50 lb
I actually have no idea how assisted this is, this is honestly just a guess. These were done in between working sets. I did the first one with the green band and the rest with a blue.

Running:
75 m
75 m
75 m
sprints! no idea my pace, probably really slow.

Push Press:
30 lb x 30 reps
30 lb x 30 reps
30 lb x 30 reps
done in between sprints. really hard.

I've been really stressed lately due to being (mostly) unemployed, relying on loans/my fiancee, and school starting. To add insult to injury my last remaining job recently cut my hours and put me on a shift that I didn't want (but basically had to take). It's been hitting me really hard and combined with the fact that these lifts were not what I was hoping for it made for a really stressful, depressing day.

January 7 & 8 - Rest and Cycling

January 7 - Rest day!

===============

January 8 -

Cycling:
0:28:11 || 4.7 mi || 9.9 mph || 151 bpm || light hills
Cycled to work but not back because I was unprepared for cold and night riding

got some new kicks for Xmas, here is a photo of how ridiculous and absurd they are. I love them with my whole heart.

January 6 - Do Whatever!

Today: Do Whatever Gym Day

Walking (treadmill):
0:05:00 || 0.4 mi
this was a warm-up, I usually track warm-ups together but today I didn't cause I wanted to run that fucking mile

Running (treadmill):
0:14:21 || 1 mi || 4.6 mph || 0.5 %
Lance Armstrong came on the Nike+ and told me that I'd done a personal best for the mile!! Thanks for noticing, Lance!

It looked like this all together:


Then Do Whatever Lifting:
Pull-Up:
10 reps || assisted || 70 lb
5 reps || assisted || 60 lb
5 reps || assisted || 60 lb
4 reps || assisted || 50 lb

Dips - Triceps Version:
7 reps || assisted || 70 lb
5 reps || assisted || 70 lb
5 reps || assisted || 70 lb

Barbell Deadlift:
45 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
95 lb x 3 reps
95 lb x 3 reps
95 lb x 4 reps
those 95s were harder than I remembered

Body Weight Inverted Row (Let Me Ups):
10 reps
10 reps
6 reps

Crunch:
20 reps
20 reps
20 reps

January 4 & 5 - Rest, Running, & Strength

January 4 -
Unintentional rest day, I missed Strenf because I was putting in applications (or not as the case was) and I lost track of time. Then I went to Trader Joe's and then a couple of other places and picked up more applications. Hello new food scale and possible in at an awesome used bookstore! WORTH IT!

=================
January 5 -
Running:
0:36:32 || 2.8 mi || 13:01 min/mi || 172 bpm || flat

Avg pace just about the same as Tuesday even though it took slightly longer. I tried to take less walking breaks today tho and I think that meant that I just ended up walking slower during rests, as you can see from a generally more bumpy Nike+ graph





My toes are still numb and it's really starting to worry me. I tried to make a Dr appt yesterday but I don't think I can because my loan hasn't gone through to pay for my health insurance. Gonna try calling over there today, hopefully it's some weird other thing and not "you don't have a doctor until school starts".

Post run weight was 147.9 so that's cool yey sub 150s

Then later was Strenf,  deload week still

Barbell Deadlift:
45 lb x 5 reps
70 lb x 5 reps
85 lb x 5 reps
105 lb x 5 reps

Barbell Bench Press:
35 lb x 5 reps
40 lb x 5 reps
50 lb x 5 reps
didn't even bother warming up really

Body Weight Inverted Row (Let Me Ups):
10 reps
10 reps

Conditioning
10 reps kneeling push-ups / 1 burpee
9 / 2
8 / 3
7 / 4
6 / 5
5 / 6
4 / 7
3 / 8
2 / 9
1 / 10

then a finisher of 25 med ball slams (14 lb ball).


Lordy do I hate burpees.