Gymgurl's 16 weeks of endurance, strength and power

[Gymgurl]

"Don't let what you cannot do interfere with what you can do." -- John Wooden

March 31th

Rest day lol...Im going to try to buy some weights..15# just so I can start doing some weights at home when I can't get to the gym. Must have been the good lookin guy that has me eating so well LOL...

Oh and I found this last night about Bricks...which I have done twice this week:

A brick is usually a bike/run combo. This simulates the bike to run transition - many think is the toughest part of the race. It should be done during your final training phase leading up to a race. A brick simulates the bike-to-run transition. It's wiggy. Have you ever had your leg go to sleep on you? You can move it ok but you don't feel like it's part of you. Really. It's like running on rubber pegs or running with a ball and chain attached to them.

Bricks are usually demanding on your body - don't make them routine. Definitely plan on doing 2-3 bricks during your final lead-up to your triathlon. When doing these bricks, you don't have to run your best time - go easy. I wouldn't even do your full miles. What might also work during your last several weeks to a month is to maybe do an easy mile of running after every bike ride.

Also, at the end of the bike leg, lower your gear and increase your pedal revolutions to loosen muscles tightened by pushing big gears.

Could this be why I hurt LOL


So far my racing schedule is looking like this:

June 9th:
10K trail run

June 30th:
X-tri Novi
2mile run
20K mtn bike
5 k run

July 22nd:
1st real triathlon (if ready)
800M swim
20K road bike
5K run


M1:
1 oz lowfat cheese

1 hour Tae Kwon Do
I forgot waht 200 jumping jacks felt like like

M2:
tortillia
seasoned lean beef
1 oz low fat cheese

M3:
low fat granola 1/2 cup

M4:
6 oz chicken
lettuce
2 tbs flax seeds
Lemon

M5:
1 oz low fat cheese

Totals: 1,431
F 55g
C 79g
Pro 89g

 

[Gymgurl]

I'd rather have more heart than talent any day.

~Allen Iverson 2001 NBA MVP of the Philadelphia 76ers~

April 1st....

I think today is rest day lol....My body was sore when I got out of bed....abs, butt and calfs.....so off day for me. I think today I am going to write out a training plan for a tri and just stick to that for a couple months. It should help me with every event that I plan on doing....except for the half Marathon....But that is not unil the fall....So I have plenty of time for that...

M1:
1 oz low fat cheese

M2:
4 egg whites
3 oz chicken
2 oz cheese
spinach
tomato
onion

1 slice rye toat no butter

M3:
pear
tortillia
lean beef
lowfat cheese
onion, tomato, green pepper

M4:
My cheat
1 scoop low fat icecream
1 cup low fat granola

Big fatty is up tp 1550 cals already....

1,550
F 44g
C 166g
P 83g

 

[Gymgurl]

The only one who can tell you 'you can't' is you. And you don't have to listen - Nike


April 2nd....


Woke up at 5:00 am and headed to the Gym.....wakey Wakey here I come Today was the big adjustment day to hubby working afternoons...Hard to hang with someone that your like..."Okay what do we have in common?".....Oh well......


M1:
1 ounce cheese
1 /2 oz. turkey

ropePull Down:
3 x 50# 8 reps

DB incline press on stability ball:
3 x 20# 8 reps

Arm curls:
3 x 30# 8 reps

Shoulder shrug w/ roll:
3 x 55# 8 reps

Lat pull down:
3 x 100# 8 reps

DB over head press:
3 x 15# 3 reps

Swam 1/2 mile ...800 meters

M:2
fat free cottage cheese
1 scoop Pro powder

M3:
2 oz almonds

Ran hills and walked in between 40 min

M4:
s/f f/f yogurt
1 cup low carb cereal

M5:
8 oz chicken
cilantro
lemon

 

[Gymgurl]

" Stand up to your obstacles and do something about them. You will find that they haven't half the strength you think they have."
~Norman Vincent Peale~




April 3rd.....

Oh how I love to train at 5:00am.....NOT....Today was a little rough on the body.....My daughter had to sleep in my bed and I woke up with the stiff neck and back....the kind that make you want to barf.....Took some advil and headed to the gym

BRICK training:
15 min run
then ran down the hallway to a
65 min spin class.... 14 miles total...

32 oz water

M1:
2 oz nuts

M2: oatmeal

M3:
1/2 WW tortillia
1 oz cheese
3 oz chicken

M4:
2 oz chicken
3 bites of ice cream





Craving......CRAVING sugar today.....Its nor 6:51pm and I am so tried and worn down.....stress and schedule change....killing me

 

[Gymgurl]

--------------------------------------------------------------------------------

Things I need to work on ASAP when it is warm enough:
Open water swimming....which scares me to death...I hate lakes....But I need to work on

1. Sighting.....don't have the line at the bottom of the lake lol
2. swimming in waves
3. getting on and off the wet suit if needed....mine are pretty late this summer so I don't think I will need one
4. What to do with my sandy feet and transition

and wishing I could prepare for having my goggles kicked off and swimming on top of hundreds of other people

 

[Ilk]

Swimming scares me!!!!

Hey girly!

 

[Gymgurl]

A trophy carries dust. Memories last forever.
~ Mary Lou Retton~

April 4th.......


Squats/Smith Machine:
3 sets 115# 8 reps

Standing calf raises
Smith machine:
3 sets 195# 8 reps

Squat Press:
3 sets 355# 8 reps

Swim:
10X 25 meters 5 sec R/I

747 Drills 5 sets

pushups 3 sets of 10

M1:
2 scoops Protein
water and ice

M2:
Grilled chicken
1 oz feta cheese
letuce

M3:
1/2 cup fow fat granola

M4:
2 tbs. Peanut butter
pretzels

 

[sbt2082]

A trophy carries dust. Memories last forever.
~ Mary Lou Retton~

April 4th.......


Squats/Smith Machine:
3 sets 115# 8 reps

Standing calf raises
Smith machine:
3 sets 195# 8 reps

Squat Press:
3 sets 355# 8 reps

Swim:
10X 25 meters 5 sec R/I

747 Drills 5 sets

pushups 3 sets of 10

M1:
2 scoops Protein
water and ice

M2:
Grilled chicken
1 oz feta cheese
letuce

M3:
1/2 cup fow fat granola

M4:
2 tbs. Peanut butter
pretzels

Ahhhhhhhhhh I am SOOO LIVING vicariously through you on those last two meals YUMMMY