Thursday - elliptical 34 minutes and 357 calories
Friday - another wind trainer night while catching up on the Real Housewives (i know... I shoulda been watchin' the Olympics, but I had to catch up on all the OC drama !!) 53 minutes and 526 calories
and Saturday was FORTY THREE LONG ASS MINUTES on the Stairmill thingy at the station for 425 calories. And a walk to Pike Place for dinner fixins and a stop at the new Seattle Hard Rock for a sangria (yum) and yep, i ate NACHOS. Don't care.. they were yummy !!
Sunday will be split with the Stairmill thingy and the elliptical at Golds. Should be able to get another 500 + calories burned. Not too shabby.
Hip is tolerating things well. Does great on the wind trainer, seems good on the AMT at Golds, and was OK on the StairMill. Oddly, the elliptical in the gym here at the condo seemed to have stretched out a muscle or something on the outside right part of my right hip - directly across from where the way bad ow part was. Interesting. I'm wondering if perhaps the muscles are healing too ? I'll ice it a bit and see if that can help. It doesn't feel like it did when it was a stress fracture. Definitely feels muscle... we'll see...
Baja Bob's deal o' the day ! Love this stuff ...Put 3 Original Margarita Mix Powders in your shopping basket and only pay for 2 when you use coupon* 2010FREEMIX - Expires 2/20/10. That means you get one absolutely FREE- awesome!
It's been a bit gray and dreary around here, I found some decent treadmill ideas (for when I can freakin' run again - btw, it's been since NOVEMBER that I have actually ran .. big frowny face). These seem interesting and could be a quick workout for a time crunch !
- Heartbreak Hill Workout - 3 miles [Effort Level = 8 out of 10] Run at your normal "easy effort" level for the first half mile at 0% grade. Keep the pace the same, and increase the incline to 2% for 1 minute - then increase to 3% grade for 1 minute - 4% grade for 1 minutes and then back to 0% for 3 minutes to recover. Repeat this for 2 miles and finish running at 0% for a half mile to complete the 3 total miles. This will get your heart beating strong and is a great way to strengthen your legs too!
Progress it: Repeat this workout for three session and then decrease the recovery time to 2 minutes to progress the intensity.
- Fat Burner+: 4 miles [Effort Level = 6 out of 10] Run four miles at a conversational pace and sprinkle in four 30-second pick-ups @ 5K effort (fast-paced running) when you reach 1 mile, 1.75 miles, 2.5 miles and 3.25 miles. Running easy will allow your body to burn fat as its main fuel source and recover from the harder effort hill run. The pick-ups break up the monotony and keep your legs fresh.
Maintain it: If you're looking to build endurance for the spring season, add 1/4 to 1/2 mile every 2-3 weeks.
- Speed Demon: 3.5 miles [Effort Level = 8+ out of 10] Run one mile at an easy-to-moderate effort level (start out easy and gradually increase the pace slightly as you go). Alternate running 1/4 mile at a comfortably hard effort (just outside your comfort zone, where you can hear your breathing) with 1/4 mile at an easy running pace to recover for two miles. Finish running a half-mile at an easy effort to cool down.
Progress it: Repeat this workout for four sessions (four weeks in theory) and then add one more interval to the workout for a total of 4 miles.
- Combo Workout: 40 minutes [Effort Level = 7 out of 10] A great way to beat the boredom of the treadmill is to combine it with another piece of equipment and simulate a duathlon. Run 15 minutes - Cycle or Climb or Row for 15 minutes - Run 15 minutes. It shortens the run segment into smaller pieces and adds a bit of a challenge with another mode. Beware: Your legs may feel a bit rubbery as you transition from cross-training back to running! Who knows, you just might end up racing a triathlon this summer!
Maintain it: Modify and tweak the ratio of modes as you wish. Shorten the run time and increase the bike - this one is meant to be playful.
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