Missy 3/6/10 - Intervals

I didn't have much time today, I have to work this afternoon.  I decided that a quick interval work out would be the way to go.  These are getting easier and easier.  I am sure that this has nothing to do with sprints being my choice when choosing running events.  Today I was on for 22.41 mins and went 1.562 miles.  I did 1 minute intervals this time starting at 5 MPH and working up to 8 MPH (I only made it 30 seconds on this one, I was trying to hit 1.5 at 22 min.)

Missy 3/3/10 - Run and Dry Land

I absolutely didn't feel like running today.  I didn't feel like doing anything.  I woke up with a terrible headache.  I realized that I will not reach my goals with an attitude like that. So I hopped on the treadmill.  It was not my best workout but I got it done.  I had hoped to run for longer, but a night of bad sleep, headache, and allergies combined for a trying run. I usually mix the jogging with some walking.  My new goal is to up the running portion a bit each time.  Today my runs were 6 minutes each at 5+ MPH. I did a 4 minute warm up and 3 minutes between each run. I also did a sprint at 23 minutes for 30 seconds at 8 MPH. I walked the last 2 1/2 minutes and then did some stretching.
Here are my stats for the day:  26 mins 1.801 miles 100 crunches 20 pushups.

Missy 2/24/10 - Run

Today I went for an old fashioned run with the aid of technology.  It is raining outside so I used the treadmill.  I set a goal to increase my time and distance from yesterday even though it was a different kind of workout they seem to even out.  I went for 35 minutes today and a distance of 2.5 miles.  I still alternated jogging and walking but the walking was for the shorter time frames to allow myself to drink.  I would run for about 5 minutes at 5+ MPH.  I usually start with 5 but as I go that starts to feel a bit slow for me so I usually speed it up as the workout progresses.

Missy 2/23/10 - Interval Sprints

I enjoyed this workout last week, I know I am a glutton for punishment. I was able to go 10 minutes longer than last week. I warmed up for 2 minutes at 4 mph.  I went right into the sprints this week doing 30 seconds for the first two and then 45 for the remainder.  I rested exactly 2 minutes between each one slowing to the same speed as last week. I did the intervals for about 25 minutes and then went to a jog.  At 27 minutes I decided to push myself to try 8 mph for 1 minute. I did it and may or may not have sounded like a NASA countdown for the last ten seconds.  After that I slowed down 1/2 mph per minute to cool down my muscles.  I did a total of 32 minutes on the treadmill and went 2.25 miles.  That is .75 miles farther than last week.

I noticed that I haven't been posting a work out for Mondays.  I spend them in my tap class.  It is such a part of my routine that I forget to post it as a work out.   It is about 45 minutes of cardio and 15 minutes of gossiping.

Missy 2/20/10 - Modified Dry Land

When I was in college I came up with the bright idea to join the diving team.  I was never great at it, but I sure loved every second.  Our diving team's only real job was to show up to our 2-3 night a week practice and the meets.  I felt this was a bit unfair so I decided to do morning workouts with the swim team.  I felt it helped cement us as members of the same team.  Our workout was what most people would equate to torture: 500 crunches, 100 push-ups, lunges the number varied but where sometimes around the length of the indoor track, in place jumps. (Now I know that these are plyometrics.) After this we would "retire" to the equipment gym for some cardio or weight training. I loved every second of this at the gym by five am.  The amount of calories I consumed at the post work out breakfast must be equal to that of which I eat in a couple of days now.  Today  I am away from my home gym equipment.  I decided to improvise.
My reminiscent of Dry Land training work out for today was: 25 push ups, 200 crunches (sets of 25, varied), 20 lunges, 20 squats, 30 in place jumps (10 right hand tapping wall, 10 left hand tapping wall, 10 both hands tapping wall), ladder style agility drill using large ceramic tile floor, and a cool down/stretch.



I have noticed my ability to push myself has become so much greater than it was.  I used to start a workout and then bow out when I felt the burn.  Today, I set a goal to do 25 push ups and 125 crunches, about a quarter of the dry land workout.

Missy 2/16/10 - Interval Training

Today I tried Interval training.  I had heard it was tough and thought it would be fun.  I do not think I will ever categorize this as fun.  I read an article about it again this morning and figured it was the universes way of telling me today was the day.  I chose 7 MPH as my sprint speed taking it down to 3.5-4 MPH for my relax phase.  I started with a few minutes of warm up walking 4 MPH and jogged for a few more minutes 5 MPH.  Then I did 7 MPH for 30 seconds and slowed for 1-2 minutes, next was 7 MPH for 45 seconds and slowing for a solid 2 minutes.  At one point I also got up to 7.2 MPH for about 30 seconds. (It was 15 seconds into the later sprints) I decided at the 20 minute mark to stop the intervals and go back to a 5 MPH jog.  This lasted for 20 seconds and then I nearly threw up.  I had heard that could happen with interval training. It had just never happened to me.  I walked at a 3 MPH for about 2 more minutes and got off the treadmill.  I stretched and did some lunges and squats to round out the day. I am still a bit queasy. My lovely husband is bringing me some Gatorade.

Missy 2/11 and 2/12/10 - Cardio/Yoga

Yesterday I did the first Biggest Loser video Warm Up 5 min, Cardio Boot Camp 20 min, and Cool Down 20 min. I am definitely feeling a difference in my fitness level.  I can now move the day after a lunge/squat heavy work out.  I am feeling amazing and have even lost a couple pounds.

Today, I started off with yoga. I really love starting my day this way.  Have a good one!

Missy 2/6/10 - Yoga

Today I did a power yoga workout.  It was not as cardio heavy as I thought, but I do feel amazing afterwards.  I am trying to rotate my heavy cardio days with a yoga type workout the other days.

Missy 2/4/10 - Cardio BootCamp

Today I did the BootCamp 1 & 2 from the method Cardio Bootcamp.  It combines kickboxing, taichi, weight training, plyometrics, and the standards.  I am most proud of the fact that I didn't cheat any of the exercises and I did all the push ups, the full plank way. I may very well be on my way back to my diving days fitness level, and I love it.

1/30/10 Missy :Family Work Out

Today I did pilates/yoga with a resistance band.  My muscles are still a little sore from the past couple days so I decided to slow it down and do a stretch heavy workout.  I feel much better.

1/29/10 Missy: Full Disclosure

In honor of full disclosure I am posting a starting point photo.
Today I did some cross training.  I did the Biggest Loser 2 Workout.  It has a customizable feature where you can pick your sections.  I did the following:
- Warm Up 5 minutes
- Functional Flexibility 10 minutes
- Power Sculpt Boot Camp 15 minutes
- CardioMax women 10 min
- Cool Down 5 minutes

Missy 1/27/10 - Road Tested

The weather is so gorgeous today that I decided to try out my new shoes on the road.  I ran for about 16 minutes and went approx 1.5 miles.  I will get back with a more specific number, I have to drive the route in the truck.  They were super comfy and the only problem I had was the banana I ate just before leaving.  Bad, bad idea. 

1/6/10 Missy

It is a good thing I have a treadmill.  I finally feel like this cold is going away and I am ready to get running.  I just caught the weather forcast for this weekend and it includes snow.  I feel really bad for the people running the Disney 1/2 and full marathon this weekend.

1/5/10 Missy

Does mopping the floor at work count as cardio?  I mopped the whole floor in under 10 minutes today. If not then I am still a few days behind where I would like to be.  Stupid cold. Yes, Aubs if you read this I used the S word.

1/4/10 Missy

In an effort to eventually build up to the 3-5 miles a day needed for the Hal Higdon training plan, I am going to start tracking my cross training days as well.  During the school year Monday will be my cross training day allowing for my Tap Class.  After reading the intermediate and the novice plans I may stick with the novice because it allows for cross training.  I really enjoy the variety.   I may however shoot for the distances of the intermediate training program.  I will probably use Yoga or Budukon for my stretch and strengthen days.  I figure that way I can get both out in one workout.

On Our Way

Thanks everyone for joining me in this 2010 goal.  I am excited to see how we do.  I would love to run the race but I know that just finishing is an accomplishment I will be proud of.

The race we have chosen to shoot for is the Disney Wine And Dine Half Marathon.  This is Disney's first nighttime half marathon. 

I love you all and cannot wait to begin this journey with you.