Kathy's Training Log

[Barry06GT]

Fri, 6/19/2009
Ok...so now I need one/many of you to encourage me to run 3x this weekend!! Thanks in advance

Remember how great you feel when you are running, breeze in your face, road streaching before you, passing another runner with a smile on your face!

.

[XCouchPotato]

Fri, 6/19/2009

Those boys chat WAY more than a bunch of girls do, by the way!

And men always think women talk too much. Yet guys are so quiet in front of us. Wonder why that is?

Well it sounds like you had a great workout. I know what you mean by being stubborn - it becomes a contest between you and the weights (been there and will probably go there again ). But really, just keep in mind that if you push it too much and hurt yourself you will have to take off much more weigth - like in starting over!

Ok...so now I need one/many of you to encourage me to run 3x this weekend!! Thanks in advance

You go girl! Let us know your distance and pace numbers on Monday.

[pagangoddess]

Fri, 6/19/2009

Those boys chat WAY more than a bunch of girls do, by the way!

And men always think women talk too much. Yet guys are so quiet in front of us. Wonder why that is?

Because then we'd all know the truth. . .. men and women are the same.

Great job on the workout Kathy. Given those reps on your squats I'd say go for it on Monday. Eat lots and then hit the weights Monday. If you fail Monday then deload. Try not to push it too hard running if you're going to squat without deloading.

[Lesleylifts]

Ha - I love that you were lifting weights in a room filled with young guys! I bet you can squat more than a lot of them!
I hate to deload too - although it helped me on my OHP.
Did I miss why you want to run 3x this weekend? I love to run but haven't done much of it lately with the SL.

[Kathy]

Fri, 6/19/2009
Ok...so now I need one/many of you to encourage me to run 3x this weekend!! Thanks in advance

Remember how great you feel when you are running, breeze in your face, road streaching before you, passing another runner with a smile on your face! .

Barry, you crack me up. I will definitely think about this as I am running and that will put a smile on my face!!

[Kathy]

You go girl! Let us know your distance and pace numbers on Monday.

Thanks Bernice! Would you believe I am already down from 3x to 2x running? Had a surprise/impromptu visit from the in-laws tonight to celebrate mother in laws birthday so no running tonight. They just left and I'm ready for bed!

[Kathy]

Given those reps on your squats I'd say go for it on Monday. Eat lots and then hit the weights Monday. If you fail Monday then deload. Try not to push it too hard running if you're going to squat without deloading.

That's what I'll do. If I can't get them after 2 days rest, down the weight goes. Have a good weekend!

[Kathy]

Ha - I love that you were lifting weights in a room filled with young guys! I bet you can squat more than a lot of them!
I hate to deload too - although it helped me on my OHP.
Did I miss why you want to run 3x this weekend? I love to run but haven't done much of it lately with the SL.

Hi Lesley-
The young guys were not squatting today so I couldn't compare. There are some young, small (by small, I mean very low bodyfat) guys who actually do squat 200+lbs with pretty good form. I can't figure out how these really thin guys can squat all that weight!

I need to get my bodyfat down so I am running to do it. To force myself to run, I sign up for 5K races (next race is June 27th). I have to run regularly so I don't embarrass myself at the race. I run with a couple of friends who are MUCH faster than me - very motivating!
I can't run after I lift - my legs just can't do it unless I have a few hours of rest. Then, I don't want to run the nights before I lift as I am afraid that will interfere with the weight I am able to lift (gotta get over this...stupid really). So, I just find one excuse after another. That's why I asked for encouragement - I actually need someone to drag me to the treadmill but figure you all have better things to do w/your weekends

[mattmoran]

Hi Kathy! You are doing great!

For the running, my advice is to make time every day or at least every other day (30 mintues, an hour if you can manage it). Then go OUTSIDE and either jog or walk for the full amount of time. ( Save the treadmill for bad weather.) It doesn't matter that much which you do, as long as you are outside and moving.

No matter how tough your weight sessions, you should be able to walk a few miles right afterwards. And running the night before won't hurt your squat. You can put those excuses aside.

Stop worrying about goals. Get out on the road/track/trail & enjoy yourself!

[Kathy]

For the running, my advice is to make time every day or at least every other day (30 mintues, an hour if you can manage it). Then go OUTSIDE and either jog or walk for the full amount of time. ( Save the treadmill for bad weather.) It doesn't matter that much which you do, as long as you are outside and moving.

No matter how tough your weight sessions, you should be able to walk a few miles right afterwards. And running the night before won't hurt your squat. You can put those excuses aside.

Stop worrying about goals. Get out on the road/track/trail & enjoy yourself!

Thanks for the smart and gentle reminder, Matt. I forget that this can actually be enjoyable and not a chore.

[Kathy]

Mon, 6/22

Treadmill - 3.2 miles, 33 minutes, including warm up/cool down.

W/O with Trainer:
1 arm Cable Rows, 70lbs
Angled shoulder press, 8lb DB
Angles lateral raises, 8lb DB
1 legged squat, 20lbs
1 legged deadlift, 25lbs
Upright Mountain Climbers
Front Delt pull w/red band
Lat pull downs-arms kept at sides
Dive Bomber push ups
Ab work- Hip raises, bicycle crunches

Treadmill - 1 mile, 10 mins incl warm up/cool down

[Kathy]

Thurs, 6/25

Squats
45lbs 1x10
115 1x8
135 1x5
165 3x5

Head not in it. Sick of being sore. No feeling of fun or challenge, just resignation.

Box Squats, 4 risers
Cues: Shins PERPENDICULAR
Contract core
Wide stance
Gently land on box

45lbs 1x5
65 1x5
75 3x5
Nice stretch for my hips, got my adducters working. NO wearing shorts when doing box squats, stance too wide!

OHP
45lbs 1x8
55 1x5
65 1x5
75 5x4

DL
115lbs 1x5
135 1x5
165 2x5 - think back rounded ... need to have someone check form.

Bridges w/15lbs lower back - 4 x 20 secs. Placement of weight made a big difference.

Dips, 40lbs assist - 3x5

Stdg Chins - 6 x 1 1/2

Have been "blah" for a week, not sure of the reason.

[LizzyLifts]

Thurs, 6/25

Squats
45lbs 1x10
115 1x8
135 1x5
165 3x5

Head not in it. Sick of being sore. No feeling of fun or challenge, just resignation.

Hi Kathy, long time...it seems anyway. I've been on a mini-vacation from squatting...a hard-deload and i'm enjoying it actually, both mentally and physically. The area around my hip flexors is always fatigued/kind of sore, even now... felt kind of battered. Perhaps a rest/change is needed periodicaly

How do you like thoses box squats? Looks like they're coming along well...loved those bridges w/the 15lbs.!

btw, i was blah for that first week when the kids got out of school...shock/denial , better now tho'...we're enjoying each other. Of course we have a bit of sun now too.

[pagangoddess]

NO wearing shorts when doing box squats, stance too wide!

Hence why I won't wear shorts unless they are cut just above the knee.

[Lesleylifts]

I like your bridges with the weights, Kathy - I think I might have to try that. We have been doing 3x60 seconds and that is feeling like a LONG time. Tried the one leg up too, but that just made the leg tired - didn't feel any different to the abs. So I think I'll try your way.
You're still squatting a ton of weight - very impressive to me!
We are off to the cottage this weekend, so no weightlifting, but I am hoping to get one or two runs in.