I Miss You Already...

...Sorry, faithful blog readers. I will be away from blogging until late Sunday night! You may not get a post from me until Monday night!!! Whatever will you do?!?! I know...I'm sad too. But we can make it through this.

Today was the Base builder workout. My HR monitor was acting all sorts of crazy, so the calories burned are totally off. Stats:

Calories Burned: 695 (Treadmill)/ 510 (HR Monitor)
Total Miles: 5.30
Time: 60:00
Ending HR: 123

I was tired and not really feeling it today, but I rocked it...cause that's how I do. My left hip was sore...this concerns me, but ABD showed me a way to stretch it out good. I also ran for the first time in my newest pair of running sneakers! I always am so nervous about that, but it wasn't too bad. :)

On my way out, Devon was going on break. So...naturally...he wanted to talk to me. ::large grin::. I am pretty sure we talked from 4pm to 5:45pm. Whoops! Sorry about your break, bud! He didn't get his standard nap in the men's locker room (or so I have heard...). I am in a weird place. I am discouraged that I didn't lose any weight this week, worried about eating off the plan tomorrow through Sunday and worried in general about approaching my goal. There was WAY too much conversation to gist it all here, but the major topics were him trying to get me to figure out 1) what my goal actually is; and 2) that I cannot live in fear of being fat again. I will explain.

1) the goal thing. Devon and I agree that I am at a healthy weight even though the BMI says otherwise. ABD *actually* even admitted that I am quite muscular and that this affects the BMI's accuracy. So, do I keep going to 150, or do I switch to maintenance? He won't answer that for me. He will simply help me work to whatever I want. ::sigh:: Tell me what to do, ABD!!!! I feel fine with my current physical state, but my goal was always 101 pounds. Would I let you all down????? Do you all even care so long as I am healthy? ABD also admitted that I was one of his most successful clients! Yessssssssss.

2) the living in fear thing. Devon thinks my desire has to be to be happy. I do not like that he assumes my happiness is directly correlated to my physical appearance. I was happy 91 pounds heavier. But is he right? I am happIER with myself now. Just because I don't like that they are associated doesn't mean they aren't. He thinks that I cannot be successful if I am doing everything I am doing simply because I am afraid of being fat again. He thinks I need to work toward positive things--like the marathon (maybe) or a triathlon or lifting goals, etc... Currently my motivation for all of this is to not be fat. That has been my mindset for a year. Don't really know where to go from here...

I asked him why he stays fit and he was very candid with me and it was interesting to hear how he thinks. All in all it was a great 105 minutes of his break. :) I have some thinking to do... I hate thinking...

ABD wants me to come in and lift tomorrow morning--not because it will make a big impact for my weight loss this week, but because he thinks I need it psychologically. He thinks that if I prioritize it in my busy schedule tomorrow and try to get runs in a couple of the mornings I am away, I will feel more like I am staying on track and that will help me make healthy food choices. I think he may be right--but do psychological tricks work if you are aware of their existence???

Next workout, light lifting tomorrow. Then hopefully short runs Friday and Saturday morning. Sunday, rest. Run with the girls Monday morning and gradual build workout Monday night. Phew! I am tired typing that!

I miss you all already! Stay inspired without me! And think of my deep thought dilemmas of what my goals and motivations are... Then tell me! ;)

"What Did You Do to Deserve THAT?!?!"

Today was an ABD day and there was much laughter, but I am so tired, I cannot remember most of the funniness! So sad. But I got some for ya... You'll notice that the lifting begins with a leg drop set. Yes. After running a sub-10 minute mile half marathon AND participating in an indoor triathlon this past week, CLEARLY what I needed was a leg drop set. Thank YOU, Devon..

The lifting (all supersets):

Drop Set Seated Leg Press (210-200-190): 210 lbs, 6 reps-200 lbs, 6 reps-190 lbs, 6 reps; 5 sets
Standing SL Knee Extension: BW, 6 reps, 5 sets

SL Power Step: 180 lbs, 6 reps each leg, 5 sets
SL Deadlift: 70 lb BB; 6 reps each leg, 5 sets

Traveling Push-ups: BW, 6 pairs; 5 sets
SA DB Chest Press w/ Rotation: 25 lb DB, 6 reps each arm; 5 sets

Pull-ups: BW*, 6 reps, 5 sets (*ABD assisted)
AH Side Wood Choppers (Band): blue band, 6 reps; red band, 6 reps, 4 sets

Concentration Curls: 30 lbs, 6 reps, 5 sets
Cable Triceps Kick Backs: 15 lbs, 6 reps, 5 sets

A few notes. Leg drop sets after super-athletic weekend = MEAN TRAINER. Single leg power steps AND deadlifts (YES, deadlifts with ONE leg only...) = HORRIBLY MEAN TRAINER. I was doing the single leg power steps when another trainer, Seth (ATS--I have zero creativity right now and don't know him very well) laughed and asked: 'What did you do to deserve THAT?!!?' I was all: 'I know, right?!?! AND I ran a half marathon this weekend! Devon is the meanest trainer ever!' ATS and his client laughed. ABD was proud. Nice, ABD...

I didn't lose any weight this week. ABD is not concerned. I don't like it, but whatever--I did do a lot this weekend and I am approaching my goal. This all could factor in.

When doing pull-ups AGAIN this week I asked ABD what he had against the assisted pull-up machine. He said (mocking me) that I am *awesome* so there is no other option but just the bar with Devon assisting me. I told him that I figured he would be doing this so I shaved my legs *just* for him. He made a face and thanked me. I *then* told him that I think he does it so he can hug my legs. ::grin:: He implied that having my 'sweaty butt' in his face was not fun for him. ABD, I know what sweaty butt feels like...and I do not have it while lifting with you. While running? Yes... Not while lifting. :)

I left the gym and went to Holly²'s house. She cooked me food on my diet (so sweet!) and even cut the cucumbers into palm tree shapes and cut-outs. I ::heart:: Holly²!!!! Lots and lots and lots...

Anyways. Next workout tomorrow: the base builder workout. I am tired and hope I have more energy tomorrow!!!

Sole Sister Walk - 4/26/10

Today, Amy and Holly² joined me! Since each of us had run a half marathon and/or competed in a triathlon this past weekend, we made the wise choice to *walk* instead of run. We had excellent conversation and stretched out our achy, achy legs! I think Holly² put it best when she said that she thought she needed this particular workout more emotionally than physically. Agreed! :) We walked for about 35 minutes outside in the drizzle--so refreshing!!!

With Devon's permission, I took off the Gradual Build workout scheduled for tonight to give my body some well needed recuperation time.

Next workout tomorrow with ABD!

Swim. Bike. Run. DONE.

Today Holly² and I did the Lifetime Fitness Indoor Triathlon, called the Try-a-Tri! It was my very first triathlon competition--it was Holly²'s third. The set up is that you swim for 10 minutes, have a ten minute transition period, bike for 30 minutes, have a 5 minute transition period, then run for 20 minutes. It's indoors, so the swimming is in a lap pool, the biking is on a spinning cycle and the running is on a treadmill.

I was very excited and a bit nervous because: 1) I didn't really know what to expect never having done this before (although Rebecca and I did something similar in February); and 2) I had run a fast half marathon the day before! But by some divine miracle, I was not sore this morning and I was able to go hard!

The swimming: This winded me more than I expected. Maybe I started too hard? Maybe it was the half yesterday. I did 2 laps breaststroke, then 1 lap elementary back stroke, then 2 laps breaststroke then I got a half lap in elementary backstroke before the time was finished. That means I completed 11 lengths of the pool, or 5.5 laps. 16 laps is a half mile. For your reference. So I went approximately 0.17 miles.

The biking: I had NO idea what to expect here because I had not really ever ridden a spinning cycle except for once before and I had no idea what resistance or whatever we had done then. However, I was most pleasantly surprised by my ability to ROCK the bike! My pace was right around 28-30 mph the whole time! I went 14.7 miles in the 30 minutes allotted time, so 29.4 mph on average. I was going *so* hard, I broke the bike!!!! Kind of. :) So, about 20 minutes in one of the guys working the event was messing with my mileage calculator thing, so I pulled out my earbud and asked what was up. Something had snapped and he was worried it would cut up my leg, but it wasn't hitting me so we just kept going. With seconds left it snapped completely, but we were done anyways. Hmm...must be my hulk-like man muscles... ;) Also, the guy running the bike portion was kind of gorgeous. Holly² told him I ran a half marathon yesterday, so I bragged that I ran it in 2:08:58. Naturally. He said: "Impressive. But as a coach, why the ::expletive:: are you here?!?!?" I laughed and told him that my trainer, Devon, said I could. He laughed.

The running: I went into the event prepared to walk this if I needed to, but I was feeling great so I decided to try to push it! I started at 6.0 mph and after 30 seconds-ish, I upped it to 6.5. Then at 15 minutes I decided I would incrementally up the speed til the end. At 15 min, 6.6; 16 min, 6.7; 17 min, 6.8; 18 min, 6.9. Then at 19 minutes I went to 7.5 mph and and 19:30 I went to 8.5 mph. 8.5 mph is fast! Whew-ee. I ended up going 2.19 miles.

The guy leading the running section told me I had a decent chance of winning for my wave. But my swimming was pretty slow, so my hopes are *kind of* up, but not too much...Time shall tell...

The TRIATHLETES post-race:



Anyways! WHAT A WEEKEND?!?! I PR-ed AMAZINGLY in the half marathon and I became a TRIATHLETE! I feel great! I love being healthy and fit! I love spending time with amazing women (I'm talking about you, Amy, Kiley and Holly²)!!!

Next workout: walking, jogging or running with the girls tomorrow--unsure which yet!

He Makes Me Run and Not Grow Weary...

The Ocean City Half Marathon was today! And I am so very happy with how it went!!! I will talk you through it from my memory...which may not be too complete given 1) my lack of a good memory in general; and 2) the fact that it gets worse when I exert myself physically!!!

The starting line: Super fun chillin' (literally! brrrr...) with Amy, Kiley, Tracy, and Amanda J.! Kiley's dad and sister came out to cheer us on from the get-go! They were most excellent cheerleaders AND jacket taker-away-ers. The race started and off we went! We began at the Ocean City Inlet Parking lot and circled once...for fun, I guess, then headed off on the boardwalk with a slight detour around the amusement park area. The actually boardwalk portion was pretty short, which is probably a good thing given my natural bend toward tripping. First song on the iPod: Black-Eyed Peas' 'Pump It'. Perfect! Second song: Michael Jackson's 'Don't Stop Til You get Enough.' What a way to begin!!!

The bridge: Almost immediately, there is a bridge you cross (Rt 50 maybe?). I was fine with the concept of the bridge...until I had to run over water over a grate! I covered my eyes and ran a little faster...

611: We made our way through a park and ride over to Rt 611. This was a little over 2 miles in. I felt great at the point! I hit 2 miles around 20 minutes and change. Perfect pacing--a little over 10 minute miles. But before I knew it, I was going 9:30. I think I was pacing with the pack. This speed felt fine, so I went with it figuring I would tire of it eventually and fall back.

Whispering Woods: We took a detour into and out of a cul de sac neighborhood. I find this to be particularly cruel. This was miles 3-4 ish. My left hip and ankle hurt here, but subsequently the pain went away. So I soldiered on.

611 (the duece): Short, uneventful.

Sinetuxent Rd: We turned off the main road down this lane at about mile 4.5. Kiley's mom, Jesse, Dex and Addy were there! I loved it because as I saw Jesse, the song 'Jesse's Girl' was playing on my iPod. LOVE IT. Sinetuxent was beautiful! Wooded (so it shaded) and there were horses (so it smelled fantastic!!!!!). This seemed like a really long road to me...

Lewis Rd: This is the left off of Sinetuxent back to Rt 611. It also seemed very long. I hit the 10K mark there...not that it was marked, but I knew it. At this point, I figured I would slow down since I had only run that fast for that far before. But I felt great! So I soldiered on.

611 (AGAIN): I saw the Cheering Section again at this point. Dex and Addy are *phenomenal* cheerleaders--but they have an unfair advantage since they are stinkin' adorable... I kept thinking: 'Make it to mile ten...' at this point. When I hit mile ten I thought: 'It's only a 5K left!' (Thanks for that gem, Julie VLF!)

The Pedestrian Bridge: At exactly mile 12, there is a pedestrian bridge crossing over onto Assateague. I don't know who developed the course for this half marathon. But I do know that they are big jerk faces who put steep incline pedestrian bridges at MILE TWELVE. I probably should have just walked up it, but I could *taste* a sub-2:11 finishing time and so I ran it! I ran it at about an 11-minute pace. Since my pace for the first 12 miles was for the most part between 9:00 and 9:59, I had some room for this in my 10:00 pace goal. The wind across the bridge was amazing. I praised God for the refreshing breeze the entire trek up the incline. The decline back to the island was GREAT. :)

The final mile: Once on Assateague it was about 1 mile to the finish (a little less...). I was tired. I wanted to slow down, but I kept my sub-10:00 pace. Eminem's 'Lose Yourself' came on the iPod. Perfect ending song! I saw a man walking with (according to my GPS watch) .3 miles to go. I got his attention and yelled: 'You're so close! You can run it!!!' and he did! :)

The finish line: Sweet, sweet, sweet finish line. I sped up and finished strong. I crossed the finish line with arms raised and fists of victory, giving praise to the One who promises I will run and not grow weary, I will walk and not be faint. He carried me.

According to my GPS watch, I finished in 2:08:58!!! Official times are not posted yet. However, my GPS watch tells me I went 13.22 miles. We already know that the course designers are big jerkfaces. So I default to trust the GPS watch. Here are the stats according to it:

Distance: 13.22 miles
Total time: 2:08:58
Average Pace: 9:45/mile
Calories Burned: 1748!!!!
Average Heart Rate: 165

Here is a graph of my heart rate and pace versus time.



According to the race distance and time, if I did only go 13.1 miles in 2:08:58, my pace would be 9:50. I'll still take it. :) My last half was 2:56:51. So I PR-ed and took 48:07 off of my time and my pace improved by 3:40! Wow!!!! I'm so very proud of me!!!

After the race Amy and I ate at Panera Bread AND got ice cream at Dumser's. My stomach is happy. :)

What an amazing day, running with amazing women! Kiley, Amy and Tracy totally rocked it! I am so proud of us all:



Next workout tomorrow: Lifetime's Try-a-Tri indoor triathlon with Holly^2!!!

Lifted Today

Today was lifting. And somewhat uneventful and boring, sorry. I know my fans demand humor...I got none. :( But I did get a new hair cut. FUN!

The lifting:

45 Degree Leg Presses x 3s x 10r @ 300lbs
DB Step-Ups x 3s x 10r @ 35lbs

Seated Leg Curls x 3s x 10r @ 115-120lbs (I did 120 lbs.)
DB Reverse Lunge x 3s x 10r @ 40lbs

Incline DB Flyes x 3s x 10r @ 25lbs
Dips for Chest x 3s x 10r @ 65lbs or less of assistance (use the one's where you kneel so that you can bring a bench close to it for the flyes) (I did 65 lbs assistance.)

T-Bar Row x 3s x 10r @ 35-45lbs (use the machine in the free weight area) (I did 35 lbs.)
Overhead DB Pullover x 3s x 10r @ 25-35lbs (on your back, knees bent and on the floor, use a weight plate) (I did 25 lbs.)

Barbell Upright Rows x 3s x 10r @ 50-60lbs (I used a 50 lb BB.)
DB Front Raises x 3s x 10r @ 15lbs

BB Curls x 3s x 10r @ 40-50lbs (I used a 40 lb BB.)
Machine Triceps Extensions x 3s x 10r @ 40-50lbs (I did one set at 40 lbs and the rest at 50 lbs.)

Plank x 3s x 10r @ 10 second holds

Tomorrow I rest and Saturday, *gulp*, HALF MARATHON! Then Sunday, the Indoor Try-a-Tri... Let the Tylenol consumption begin... :)

Happy Weight-Loss-a-Versary to Me, TO ME!

Gooooooooooooood mooooorrrnnnnning, Blog Readers!!!!!!! Today is a very special day!!!! You see, on April 22, 2009 I attended my *very* first T.E.A.M. Weight Loss class with ZTT at Lifetime!!!! This marks the beginning of this amazing weight loss, healthy lifestyle, Erin-redefining journey! So, it's been a year! I feel like I should have some deep post, but I don't feel like it! So...I'm not gonna! I will give some overall stats (love me some numbers!). Also, for the first time in Interwebz history, I will actually tell you my weight! YIKES!

April 22, 2009: I started at 251 pounds with a BMI of 41.8, which placed me firmly in the Obese Class 3 category.
May 18, 2009: Weight: 238 pounds, BMI: 39.6, Obese Class 2.
July 27, 2009: Weight: 209 pounds, BMI: 34.8, Obese Class 1.
February 23, 2010: Weight: 177 pounds, BMI: 29.5, Overweight.
April 22, 2010: Weight: 160 pounds, BMI: 26.6, Overweight.

GOAL: Weight: 150 pounds, BMI: 25, Normal Weight.

Having typed that all out, I feel like I am at a very healthy weight now even though the BMI calculation calls me 'Overweight'. It is strictly height and weight so it does not know how to properly assess my hulk-like man muscles. :)

Now, for assessing lifting it's kind of tough to do, but I will try. I will list the general average poundage for each major muscle group for the first time I lifted (May), the first one-on-one with ZTT (September), the first one-on-one with ABD (January) and present. These numbers aren't totally accurate in terms of comparison because different exercises were done...but it gives a glimpse...

May 21, 2009: Chest: 20 lbs, Back: 50 lbs, Shoulders: 12.5 lbs, Legs: 70 lbs.
September 22, 2009: Chest: 40 lbs, Back: 65 lbs, Shoulders: 20 lbs, Legs: 75 lbs.
January 5, 2010: Chest: 30 lbs, Back: 60 lbs, Shoulders: 40 lbs, Legs: 60 lbs.
April 20, 2010: Chest: 95 lbs!!!, Back: BW Pull-Ups!!!, Shoulders: 85 lbs!!!, Legs: 105 lbs!!!

I wrote an entire post on my running time improvements, but I'll copy/paste to put it in line with the other stats.

June 7, 2009: Bel Air Town Run, 5K, 46:28, 14:59 min/mile
June 28, 2009: Baltimore Women's Classic, 5K, 46:35, 15:02 min/mile
October 25, 2009: Marine Corp Marathon 10K, 10K, 1:22:25, 13:18 min/mile
October 29, 2009: Monster Dash, 5K, 38:14, 12:20 min/mile
November 14, 2009: Richmond Half Marathon, 13.1, 2:56:51, 13:30 min/mile
November 26, 2009: Bel Air Turkey Trot, 5K, 39:07, 12:37 min/mile
January 1, 2010: New Year's Resolution Run, 5K, 37:57, 12:15 min/mile
March 27, 2010: Ukrop's Monument Ave, 10K, 1:00:45, 9:48 min/mile

Wow. Just wow. I am blown away by this. I am not finished. But...just wow...

I asked my dad if he would make me a video to commemorate my change (He is super good at this kind of thing!). He made me such a sweet, fun gift! Enjoy (I know I do...Thanks, Dad!)!!

Erin's Transformation from Phil Corman on Vimeo.

(I'm not 100% sure I know how to embed a video, so if it didn't work, click here...)

I would also like to extend a HUGE and SINCERE thanks to everyone reading this right now. I am confident that I would not have been this successful without you!

I would say: The End... But we all know, it's the beginning.

Another Goal Achieved!

Today's cardio assignment was to run between 2 and 3 miles. This is part of the half marathon taper...

I decided that since it was distance-based, the faster I went, the sooner it would be over. Hence my goal was to do 10-minute miles (6.0 mph) and be done in *exactly* thirty minutes! In an effort to meet the round number and distance, I did not warm-up. That would affect my stats and I cannot be having THAT, now can I? So, I set out at 6.0 mph. I also decided that I would do the first 10 at 2.0% incline, the second at 1.0% and the end at 0.0%. While running and rocking out, I started to think...hmm....could I push it and do a sub-30 minute 5K???? Time for a side story.

You see. One day my dear friend, Holly Holly (a.k.a. Holly^2) and I were working out together. Holly^2 started sprinting at one point. I asked her what was up. She was trying to run 3.1 miles in under 30 minutes. She *barely* missed it and was really mad. Now, I love my friends. But I love beating them more. But only beating them by a teensy, tiny bit. I want us *ALL* to win. But for me to win a sliver more. ε more, for all you math nerds. Heck, ε/2. I'm not greedy. :)

So, at 20 minutes, I had gone 2.0 miles and decided to up the speed to 6.5 mph. At 25 minutes, I was getting nervous that I wouldn't break 30, so I upped it to 7.0 mph. At 29 minutes I worried a bit more and upped the speed to 7.5 mph. And...SUCCESS!!!! My stats:

Calories Burned: 413 (Treadmill)/ 296 (HR Monitor)
Total Miles: 3.10
Time: 29:45 (YAY!!!!!!!!!!!!)
Ending HR: 153 (recall there was no cool-down)

I am amazing. Sorry sorry, Holly Holly. ;)

Next workout, lifting tomorrow!

"You Might Actually Have Triceps!"

Yes, devoted blog fans. The day has finally come where ABD admitted that I have hulky man muscles! But I get ahead of myself. Lifting first, fun stories second. That's how I do. The lifting was stepped up again today, ::sigh::--5 sets, 6 reps each. Every time sets go up and reps go down, weight goes up.

Here's the damage (all supersets):

Seated Leg Extensions: 100 lbs, 6 reps; 105 lbs, 6 reps; 110 lbs, 6 reps; 115 lbs, 6 reps, 2 sets
Walking DB Lunges: 45 lb DBs, 6 reps, 5 sets

Lying Leg Curls 1-1-2: 55 lbs, 6 reps, 5 sets
DB Squats to Calf Raise: 50 lb DBs, 6 reps, 5 sets

BB Bench Press Wide: 95 lbs, 6 reps, 5 sets
Diamond Push Ups: BW, 6 reps, 5 sets

Reverse Grip Horiz. Body Row: BW, 6 reps, 5 sets
Pull-Ups: BW, 6 reps, 5 sets *Devon assisted

Seat BB Shoulder Press: 85 lbs, 6 reps, 5 sets
Seat DB Curls: 20 lb DBs, 6 reps, 5 sets
Seat Overhead DB Triceps Ext: 20 lb DBs, 6 reps, 5 sets

Some notes. Again on the pull ups ABD was lifting me for assistance. Again I am glad I shaved my legs. :) Also, I would like to explain that 'Lying Leg Curls 1-1-2' means right leg only, left leg only, both legs = ONE REP. All at the heavy weight. It hurt. But I am a maniac.

Ok. Fun story time!!!

1) In the beginning of our session ABD made some crack at me for talking too much. So I got silent. He told me I would get over it in precisely two minutes. I made it a good 4 or 5. :) He *really* wanted to hear my funny stories from this past week (which I had given him teasers about--I'm not joking here, it was *killing* him that I wasn't talking...). I enjoyed messing with him.

2) Upon me telling him most of my funny stories (which will not be typed out for internet history), he was laughing very hard and told me that I was crazy, but he wasn't going to turn me in because he loves hearing about the nonsense! I love that ABD loves my crazy. :)

3) Part of my funny stories involved the following. I finally got a man to arm wrestle me. And I totally lost. But then this girl wanted to arm wrestle me. AND I DOMINATED. ABD was proud. As he should be.

4) Part of the threat of "there will be hell to pay" made by ABD was about a nutrition choice I did not ask him about. I told him that I don't see what the big deal was. He got all whiny and mentioned that I text him about *everything* including if I could have coffee at 9pm on a Saturday night. It's true I do. I told him that he always makes fun of me for it. He got all sad and said, "Yeah. It just making fun of you. I'd like to be informed..." I laughed at him and told him he was being a woman. He laughed and agreed. I told him that that made my day. :)

5) While doing push-ups, I finished and was standing up when ABD exclaimed, "! You might actually have triceps!" My heart grew two sizes bigger.

6) (Warning: slightly inappropriate!) At one point, Devon decided that I did not know about the birds and the bees and offered to lecture me on it--if I needed it. I rolled my eyes at him. Later, while doing the diamond push-ups he told me that I need to put my hands under my chest. I smiled at him and asked if that was part of my birds and bees lesson. He got very embarrassed. :)

On a not funny story note. I had lunch with a friend I haven't seen in 70 lbs (I love measuring time in weight lost!). We were talking about how I still feel overweight and he was saying I'm not. I asked Devon about it. I asked him if I was still fat or if I have fat girl syndrome (the condition where a recently fat girl who is no longer still thinks she is). He told me I am not fat and it is the syndrome. I asked him how I fix that. He said time and building my confidence. I need to work on that... But the positive feedback was great!

Also, I asked him if he considered this workout to be the 'hell' I was to 'pay'. He said no. He said because I lost weight (one pound!) he did not bring the pain. If I hadn't, he was fully prepared to. Phew...

Next workout tomorrow. I will not be doing the base builder since I am tapering for the half marathon. ABD will be giving me less intense cardio.

Gradual Buil Workout

No Sole Sisters Run this morning! People were out of town for Grant's ordination and Kiley had a poor, sick child.

But I did do the gradual build workout. Stats:

Calories Burned: 386 (Treadmill)/ 292 (HR Monitor)
Total Miles: 2.33
Time: 40:00
Ending HR: 149 (recall, I ended at a 9.0% incline)

Comparing them to last week, I burned 301 calories. Same ballpark.

Next workout tomorrow with ABD. He used the phrase: 'there will be hell to pay' in an email to me about the subject. I am both terrified and curious as to what that actually means...

Sleeeeeeeeepy...

I got very little sleep last night (in bed post-3am up pre-8:30am), so I emailed ABD and asked for an ounce of pity when assigning my workout. He obliged. :) I currently have the deepest levels of gratitude to him... Also, I am wicked tired, so this post will be boring... Apologies.

The lifting:

Seated Leg Press 2s x 12r @ 150lbs
Seated Leg Extension 2s x 12r @ 90-100lbs (I did 90 lbs.)
Lying Leg Curls 2s x 12r @ 70-80lbs (I did 65 lbs one set and 80lbs the second set.)
Flat Dumbbell Press 2s x 12r @ 25-30lbs (I ued 25 lb DBs.)
Push-ups 2s x 12r
Seated Cable Row 2s x 12r @50-60lbs (I did 50 lbs.)
Assisted Pull-ups 2s x 12r @80lbs or less (I did 74 lbs.)
Seated Machine Shoulder Press 2s x 12r @40-50lbs (I did 40 lbs.)
Barbell Upright Rows 2s x 12r @40-50lbs (I used a 40 lb BB.)
Seated Machine Biceps Curls 2s x 12r @35-45lbs (I did 35 lbs.)
Seated Machine Triceps Extensions 2s x 12r @ 35-45lbs (I did 35 lbs.)
Stability Ball Crunches 2s x 20r

Cardio Training: 30 min Treadmill walking pace

BED SOON. Next workouts tomorrow. Run with the girls in the am, gradual build workout in the pm.

Lose Yourself In the Moment...

Amanda J and I ran 8 miles today! It was a fun time. I chatted her ear off... She is a GREAT running partner!

Stats:

Distance: 8.20 miles
Total Time: 1:32:49
Average Pace: 11:19
Calories: 1076
Average HR: 149

Tomorrow is a rest day! Yessssssssss! Next workout, lifting on Sunday...hopefully ABD won't try to kill me again.

Blending In.

So, in Man-Land it is always my goal to blend in. This may surprise some readers who know me well and I typically only 'blend in' at a looney bin, but I do. I don't want to be noticed. I just want to lift like the hulky-man-muscle woman that I am and leave.

Today, I did a *stellar* job blending in. It began with me nearly tripping over the box I was doing step-ups on. Only a *few* people noticed. I maintained composure through the entire incident. Next, came the 135 lb deadlifts. ABD has moved the bar down for me and it had already had the exact weight I needed on it (2 45-lb plates + the 45 lb bar = 135 lbs!). Devon had moved it. It was there. I did a set. Then I rested and went to do a second set. I lifted the bar and it felt quite unsteady. At this point, the plate flew off of the right side of the bar and the bar came crashing down. You see, there were no clips on the bar. I mean, why would I assume that a bar loaded up with weight would have clips on it??? Yes, it was loud. I replaced the weights and continued. When I racked the bar a 5 lb plate just fell off of the rack. Almost hit a guy. I was feeling super awesome then. Oh, but it does not stop there. I then went to do the flat flyes and incline presses. This requires an incline bench. I used the only open one. EVERY TIME I switched it from flat to inclined or back it made a piercing, screeching noise. Big, beefy men were wincing in pain every time I did it. Which I did during and after all 4 sets. So...there goes blending in...

Devon really stepped up my solo workout today. Some of these weights look like what I'd do with him. 135 lb deadlifts?!?! 50 lb dumbbell squats?!?! I needed to use ABD's weight lifting straps for a few of these. And I have red marks on my wrists from it. I look like I've been cuffed! Hope it goes away before work tomorrow...

The lifting:

Close Foot Position DB Box Squats x 4s x 8r @ 50lbs (Your feet should be only 5-6 inches apart)
DB Step-Ups x 4s x 8r @ 25-30lbs (I used 25 lb DBs.)

BB Deadlifts x 4s x 8r @ 135lbs (use a rack so that the weight is already off the ground before you start your lift. Would be REALLY hard trying to come from the floor)
DB Reverse Lunge x 4s x 8r @ 40lbs

Flat DB Flyes x 4s x 8r @ 25lbs
Incline DB Press x 4s x 8r @ 25-30lbs (I used 25 lb DBs.)

Close Grip Lat Pulldown x 4s x 8r @ 60-70lbs (V-Bar) (I did 60 lbs.)
Reverse Grip Lat Pulldown x 4s x 8r @ 60-70lbs (Straight Bar and hands facing you) (I did 60 lbs.)

DB Side Raises x 4s x 8r @ 15lbs
DB Front Raises x 4s x 8r @ 15lbs
Bent-over DB Flyes x 4s x 8r @ 15lbs

BB Cable Curls x 4s x 8r @ 30-40lbs (I did 30 lbs.)
BB Cable Triceps Pushdowns x 4s x 8r @ 30-40lbs (I did 30 lbs.)

Machine Torso Twist x 3s x 20r @ 75lbs OR Cable Russian Twist x 3s x 20r @ 25-40lbs (I did the Machine Torso Twists.)

What a workout day! I am ti-ired! But hopefully in a good way...

Next workout: tomorrow, running prep for the half marathon!

Base Builder Workout...With a View...

Today was the Base Builder Workout: 5 min warm-up, {2 min z1, 2 min z2, 1 min z3} x10, 5 min cool-down. After last week's discomfort, I was a bit nervous about it. But it went fine. It's hard...but it was ok.

For the first 20 minutes or so, ABD was cleaning treadmills two rows ahead of me. He looked at me like 156 times and never acknowledged my presence. Some tall, leggy, hot girl got on a treadmill in the row in front of me and he said hi immediately. I texted him later to call him out on this. He claims he did not see me and that she was like 6 feet tall so she was hard to miss. I declared height discrimination. :)

My Stats:

Calories Burned: 683 (Treadmill)/ 587 (HR Monitor)
Total Miles: 5.19
Time: 60:00
Ending HR: 127

As compared to last week, I went faster (4.92 total miles before) and burned less calories (606 before). All in all, not bad.

On another note...I bought size 8 pants today! And they fit. Great! I am a size 8. WHAT?!?!?! Yes. :)

Next workout: lifting tomorrow!

Glad I Shaved My Legs This Morning...

Today was an ABD Day!!! Which means a weigh-in day!!! Which lately means weight loss awesomeness!!!! THREE MORE POUNDS! A total of NINETY (90)!!!!! I am 11 pounds away from my goal--E-LEV-EN!!! I can taste it!!!

Also, ABD approved an only slightly modified Chipotle Burrito for Thursday since I am running 10 miles Friday (no rice or corn--but EVERYTHING else! Yes, steak, beans, lettuce, sour cream, cheese and the tortilla! YUM.)

Here is the lifting routine:

Front Squats: 85 lbs, 8 reps; 95 lbs, 8 reps; 105 lbs, 8 reps; 115 lbs, 8 reps
BB Lunges: 85 lbs, 8 reps; 95 lbs, 8 reps; 105 lbs, 8 reps; 115 lbs, 8 reps

Waiter's Bow: 35 lbs, 8 reps, 4 sets
Kneeling Leg Curls: 60 lbs each leg, 8 reps, 4 sets

Cable Crossovers: 17.5 lbs each side, 8 reps, 4 sets
Neutral Grip DB Chest Press: 35 lb DBs, 8 reps, 4 sets

Chin-ups: BW*, 8 reps, 4 sets *Devon assisted
Bent Over BB Rows: 70 lbs, 8 reps 4 sets

Seated BB Press: 40 lbs, 8 reps, 4 sets
Standing BB Curls: 40 lbs, 8 reps, 4 sets
Seated French Press: 40 lbs, 8 reps, 4 sets

Great workout! And I saw one of my bosses there. He was on a guest pass with a friend. Nothing like seeing your boss while in workout clothes and your hair in bad pig tails... :) Speaking of pig tails, ABD actually commented to make fun of my hair. I told him that it was too short to go back in one ponytail. He said only 6-year-olds can wear pig tails--not grown adult women. :( He then went on a rant about grown women wearing plastic little girl barrettes. I don't do that. I am now self-conscious about my hair... But then again, ABD hates my running skirt and *I* love it..so does his opinion really matter??? He does support my new running tank and commented on my flexing photos saying that I look ridiculous but he is proud of my muscles!!!!!! Of course he is--they are amazing. :) Speaking of amazing, I introduced Devon to the nickname for myself: Double Shot of Deliciousness. He loves it. :)

The chin-ups were man-style! That means I did not use the kneeling assistance pad thing. But I did not do them on my own. It will be a day of celebration when I do. ABD was hugging my calves and assisting me in the chin-ups. As I told Devon, I am very glad I decided to shave my legs this morning...for his sake. :)

I went back to the doctor this morning for a follow-up. My blood pressure is even lower!!! 94/58! She has asked that I 'use salt liberally'. Ok... Will do... (I *LOVE* being fit and healthy!!!!)

Next workout: tomorrow! Base builder. Here's to hoping I don't get sick this time!!!

Sole Sisters Run - 4/12/10 & Gradual Build

Sole Sisters Run this morning...AND I remembered my GPS watch!!! Amy, Holly, Vivian and Karen all came out this morning... Kiley overslept (Yes, girl...I am publicly shaming you...)! She was missed... The stats:

Distance: 3.0 miles
Time: 35:00
Average Pace: 11:41
Average HR: 139
Calories Burned: 376

Then, in the evening, I went to Lifetime to do the Gradual Build workout (5 min increments starting at 2.0% incline going up by two each time to 14.0%, then 'cooling down' at 9.0%). I think I have figured out why this workout is so very, very terrible. I have a few theories:

1) It's supposedly a sub-zone 1 workout. This should be easy. I huff and puff at the end. I told Hard Core Liz this. She says I am supposed to huff and puff at the end. NOT sub-zone 1 and NOT easy. I'm just sayin'... False advertising.

2) Typically when doing zone-based or interval workouts you have to do things that are hard and are not fun at all. But then, you get an interval that is better. In *this* particular workout, when the terrible increment in question is over, a harder one comes. So at 10.0% incline, you are conflicted. You *really* want the 5 minutes to be over. But then you think, 'Crud. When this is over I go to an incline of 12.0%.' What do you hope for--the clock to move slower or faster???? You tell me...

3) You 'cool down' at an incline of 9.0% and a speed of 3.5 mph. As I initially responded to HCL, '*THAT* is a cool down?!?!' She informed me that it is when you were just at an incline of 14.0%. Touché, HCL, touché...

And here are my stats:

Calories Burned: 393 (Treadmill)/ 301 (HR Monitor)
Total Miles: 2.33
Time: 40:00
Ending HR: 147 (recall, I ended at a 9.0% incline)

Comparing them to last week's (since the speed, total time and inclines were identical), I burned 24 fewer calories, BUT my ending HR was 10 bpm lower. So, all in all I feel like this is an improvement...I think.

Next workout: tomorrow with ABD! Always a treat!!!

Lifted Today and Muscle Flexing Photos!

Today, ABD assigned the following lifting routine (all supersets with the exception of the * ones):

Seated Extensions x 4s x 8r @ 105-110lbs *done as a single

45 Degree Leg Press x 4s x 8r @ 300lbs
Dumbbell Deadlifts x 4s x 8r @ 45lbs (45lbs in each hand. My lifting straps should still be in my drawer)

Lying Leg Curls x 4s x 8r @ 65lbs *done as a single

Smith Machine Flat Barbell Bench Press x 4s x 6r @55-65lbs (I did 55 lbs.)
Incline Alternating Arm Dumbbell Chest Press x 4s x 8r @ 20-25lbs (I used 22.5 lb DBs.)

Reverse Grip Pull-downs x 4s x 8r @ 65lbs (I did 60 lbs. The machine goes by 10 lb increments...)
Standing Shoulder Extension x 4s x 8r @ 25-30lbs (at the lat pulldown, stand up and grab the bar with and overhand grip. Hands should be a little narrower than shoulder width. Sweep the bar down so that it touches your thighs. Your arms should be almost completely straight with all movement occurring at the shoulder. (I did 30 lbs.)

Rear Delt Flyes x 4s x 8r @ 50-60lbs (I did 50 lbs.)
Standing Barbell Presses x 4s x 8r @ 60lbs

Standing Dumbbell Curls x 4s x 8r @ 20-25lbs (I used 22.5 lb DBs.)
Cable Rope Triceps Pushdowns x 4s x 8r @ 27.5-37.5lbs (I did 27.5 lbs.)

I secretly love the fact that Devon 1) assigns me weights heavy enough for me that I need to use lifting straps; and 2) has invited me into the limited access space that is his 'drawer'.

Also, I took pictures of myself in my new running tank top to email to my sister. I love my muscles in it, so I also took flexing photos. I shall post them here--solely because I am so proud of them. :)

Not flexing:


Wowsa! Biceps!



Ah...and my favorite...the entire shoulder landscape...I LOVE IT!!!


Next workouts: tomorrow! Sole Sisters run in the am (with special guest, Vivian!) and the dreaded Gradual build workout in the evening.

Off Day Offerings: Races Results Over Time

In today's off-day post, I'd like to put together in one place my race times for 1) me to have in one place; and 2) inspire anyone who says, '*I* could *never* run.' Because I do. And I started from SCRATCH.

One administrative note. I did a Couch-to-5K program in Fall 2006 and ran a 5K in 36:47. I am leaving this out of the trend since I actually trained for it, and it was significantly long ago.

June 7, 2009: Bel Air Town Run, 5K, 46:28, 14:59 min/mile
June 28, 2009: Baltimore Women's Classic, 5K, 46:35, 15:02 min/mile
October 25, 2009: Marine Corp Marathon 10K, 10K, 1:22:25, 13:18 min/mile
October 29, 2009: Monster Dash, 5K, 38:14, 12:20 min/mile
November 14, 2009: Richmond Half Marathon, 13.1, 2:56:51, 13:30 min/mile
November 26, 2009: Bel Air Turkey Trot, 5K, 39:07, 12:37 min/mile
January 1, 2010: New Year's Resolution Run, 5K, 37:57, 12:15 min/mile
March 27, 2010: Ukrop's Monument Ave, 10K, 1:00:45, 9:48 min/mile
April 24, 2010: Ocean City Half Marathon, 13.1, ???????

Here is a graph of my pace over time:



I really like charts and graphs and numbers and the like partially because I am a big-math-nerd-head, but also because it really helps to see the big picture. I got fairly discouraged by my race times this fall because they fluxuated and it did not seem as though I was progressing. But then, you look at a chart like this and it is clear that I was.

I think I will take a small detour from the point of this post and talk about checking progress for a quick bit. I think this fact is *very* true when it comes to weight loss and I suspect it is true for other goals as well. It is *SO* easy to get frustrated by a lack of apparent progress in the short-term. This is probably why they (who 'they' is, I have no idea) say not to weigh yourself more than once every week or two. Progress is rarely a straight line toward the goal. But the trend line--that is where progress is measured!

Ok. Back on topic. Wait. I think I am done my topic.

I'll leave you this GLORIOUS rest day with these parting words. Barring a _valid_ medical concern, ANYONE can choose to work toward a physical fitness goal. A great goal is running or walking a 5K. Race day is fun! Race bibs, water stops, crowds of adoring fans...after-race food/parties!!!! Good times! The Couch-to-5K plan is great for beginners. The progress you desire may take time--took me nearly a year to be proud of my running! But I assure you, the blood, sweat and tears are well worth it!!!

Happy Saturday! Get outside on this lovely day and DO SOMETHING!!! :)

I Wouldn't Believe It...But I Had Witnesses...

10.2 miles today!!!! Ran the whole thing--crazy Centennial Lane hills and all!!!! Went with Amy, Kiley and Amanda J.!!!! I have to say, I think that the four of us make an excellent running group. Fah-serious.

About 5 miles in Amanda picked up a soggy tennis ball from the side of the road and played with it. She bounced it, kicked it, threw it in the air, bent over and picked it up again and again and again--WHILE RUNNING. She crazy, that Amanda!!!! She claims it was 'good entertainment'...I choose not to take offense to that statement. :) She is my hero. She hadn't run in 4 weeks and picked up 10 with us today!

Amy and Kiley at one point complimented my calves. Made. My. Morning! I love my muscular legs and it was so great that someone else noticed! It made me think how far I've come. Last October I followed Amanda J., MT and Andrea on a bike for 20 miles thinking I could not even run one full mile without panting and walking and admiring *their* calves. What a long way I have come!!!

The route:

http://www.mapmyrun.com/view_route?r=186127081906446239

My stats:

Distance: 10.20 miles
Time: 1:58:52
Average Pace: 11:39
Average Speed: 5.1 mph
Max Speed: 7.7 mph
Calories: 1316!!!!
Average HR: 163

Great run! Tomorrow, I rest! :) Next workout: Sunday, lifting at the gym with Amanda J.!

Seriously, thanks to Amy, Kiley and Amanda! GREAT run!!!!

"We Don't Use 4-Letter Words Like *THAT* Here!"

I spent some quality time with ABD today. I really think he enjoys it. I mean, he could be working...or on break...but no, he gets the joy of time spent with me. We chatted about a lot of different things. Here are the (longish) Cliff Notes:

1) I told him I had a lot of questions and asked if he wanted to hang out with me while I worked out so we could chat about them and I could start my workout. He laughed and said no. I said: 'What?!?! You don't want to be my friend for free???' He immediately jumped back and gasped in horror, exclaiming: "We don't use 4-letter words like *that* here! Especially not that one. Especially not "free"!!!' Guess that's a no... I'd totally be his friend for free.

2) Prisoner Squats. He assigned these and I had never done them before so he was showing me how. You start by placing your hands on the back of your head and then squat down. I asked if they were called prisoner squats because this is the position you make prisoners get in before you shoot them. The look ABD gave me was priceless. Apparently that's the position they put people in when they are arresting them. I watch too many movies, maybe? Or maybe I need therapy... One of the two.

3) I was telling ABD what BBD said about my excess skin and ways to get rid of it (surgery) or hide the appearance of it (building up my shoulders and back). ABD doesn't think I'll like having broader shoulders and back. Regardless, I don't have to worry about this until I lose all the weight I need to and shift to toning. This conversation is still unresolved.

4) I brought up maintenance (as I am only 14 pounds from my original goal--as I get closer I will re-evaluate). I told Devon my two plans. He hates them both. Plan A: I give myself a weight window (say...5 pounds maybe) and eat as I want. When I reach the top of the window, get on the strict plan until I get back down to the bottom. Repeat. I still think this is an excellent plan. ABD does not. Plan B: I have a list of cheat items I want to eat. Devon gives me an allowance of weekly (or bi-weekly or monthly) cheat items and I budget them. ABD also does not like this plan. I asked him when I could eat a donut again. He said never. I told him that this is just not realistic for me. If the answer is once every 3 months, that is ok with me. But never is not plausible...for any normal human being. He is willing to review a list of cheat items and potentially give me a cheat plan with some of them. Melissa (another trainer) was there and she thinks it is WAY too early to start talking about maintenance. 14 pounds to goal is too early? Really? This conversation is also still unresolved.

5) The 10-mile run tomorrow. HCL suggested I slow my pace to maintain zone 2 the entire time. I asked ABD if I should use the old zone 2 because my new zones stink. He laughed (a little too hard) and said that I *need* to use my old zone 2 because if I used the new one I would have to sprint the whole way and would die. It's funny because it's true...

The lifting for today:

Hack Squats x 4s x 8r @ 180lbs
Walking Lunges x 4s x 8r @ 40lbs

Drop Set Lying Leg Curls x 4s x 8r @ 70-60-50-40lbs
Prisoner Squats with 10 second deep drop x 4s x 8r @ BW

Full Length Assisted Dips for Chest x 4s x 8r @ 80lbs or less
Stability Ball DB Flyes x 4s x 8r @ 25lbs

Full Length Assisted Pull-ups x 4s x 8r @ 60lbs or less
Bent-over DB Flyes x 4s x 8r @ 20lbs

Alternating Arm Standing Arnold Presses x 4s x 8r @ 25lbs
DB Front Raises x 4s x 8r @ 17.5lbs

Seated Alternating Arm Hammer Curls x 4s x 8r @ 20lbs
Lying Skull Crushers x 4s x 8r @ 40-50lbs (keep your elbows close inside)

ABD really has stepped my workouts up. I informed him that I have a very difficult time doing the walking lunges with the 35 lb dumbbells, so I was concerned about the 40 lb assignment for today. He told me to "wait" and left. He returned with weight lifting straps. They are his own personal set and he let me use them--I guess that's just what he does for his favorite client... Anyways, these items physically attach the dumbbells to your wrists. I felt so hard-core using them. Yes, that's right. I use dumbbells so heavy they must be attached to my body...

Finally (I realize this post is long), I hurt my right hamstring somehow. It was sore all day today, but not too bad. When I did the first rep (out of the 128 total reps I did) on the lying leg curl machine I felt it in a bad way. I powered through the 4 drop-sets, because I am hard-core. At the end of my workout, it hurt to walk on it. ABD told me how to stretch it strategically. He also recommended alternating heat and stretching tonight. The heat/stretch combo feels really good. I will continue doing it...

Next workout: 10-mile run tomorrow! I am both excited and slightly terrified...

I am But a Mere Mortal...

So...it finally has happened. I got a good chuckle every time someone couldn't hack their workout and needed to stop, or sit and rest, or take a glucose pill, or run (stumble) to the LifeCafe and ingest something quickly. I thought to myself: 'Silly people! They don't know how to properly nourish themselves before their sessions.' And apparently, neither do I. But I am jumping ahead of myself...

Today was my first Base Builder Workout assigned by Hard Core Liz at the CardioPoint test. It is 60 minutes of cardio with a 5 minute warm-up, 10 intervals of 2 min z1, 2 min z2, 1 min z3, then a 5 minute cool-down. With my new zones, I was convinced I was going to die. Perhaps I was a bit over-dramatic, perhaps I was realistic. You be the judge. My friend, Holly, joined me for this workout and she ran on the treadmill next to me like a champ! We didn't chat much due to my impending doom, but it was really great to just have a friend next to you. I hope she felt the same way. I am usually chatty with friends, but not today...not with the base builder!

About 45 minutes in I told Holly how happy I was that I only had two intervals left. I *jokingly* said, 'If I pass out, make sure to tell the paramedics I am on blood thinners!' Ha ha ha ha ha. Sooooo funny. When I hit 55 minutes, I FELT AWESOME! I did the hard workout with the crazy hard zones and I ROCKED IT!!!! I was/am very proud of myself. Then during the cool-down, I didn't feel so hot. It's difficult to explain but I felt pain in my stomach and it felt like it was going to burst open. Then, as I stepped off the treadmill I felt a little dizzy and thought I might pass out. So, I told Holly I was going to sit at the personal training desk for awhile. She came with me--because she is awesome. I sat there for a minute and wasn't feeling much better so I got the attention of Brandon (a.k.a. 'Dr. Doom') and said, 'I just ran pretty hard and now I'm not feeling so good. Can I tell you how I feel and you tell me what to put in my body to make it better?' He laughed and agreed. I explained how I felt and he said a cup of apple juice. I told him that that was not on my diet plan. He said it was okay in this scenario. Holly told me she'd vouch for me with ABD if I needed it. I then told her that she didn't have to stay. She said, 'Of course I am staying! Who will tell the paramedics you're on blood thinners when you pass out???!?!' I heart her. :) I got a juice box and sat down to drink it. Holly got in the looooong line and paid for it with my card for me. It did the trick. I started to feel better.

I should mention that when I got up from the personal training desk chair, I was a sweaty mess and left a HUGE wet sweaty spot on the chair. And I knew it, but did not have the strength to address it... Gross... For all my Lifetime readers, try and guess which one! HA HA AHA HA AH...ew.

I had to eat my afternoon snack at 3:30 and didn't work out til 6:30. I really think that was the problem. But I will be sending ABD an email tonight with a breakdown of the events and my theories and asking his opinion. I do think it is interesting that this didn't happen until I tried a workout assigned by HCL...she's so hard-core!!!! Hmm...maybe it's a bad idea to mention that to Devon...but of course I will do it anyways. ;)

My Stats:

Calories Burned: 664 (Treadmill)/ 606 (HR Monitor)
Total Miles: 4.92
Time: 60:00
Ending HR: 126

Next workout: tomorrow! Lifting.

ABD LOVES His T-Shirt!!!

And I have photo documentation for proof!!!:



Look how happy he is...and *proud*... :)

And the close-up:


OK. So maybe he wasn't so excited about wearing it. But he did it! And he was like a trooper. He put it on with no fuss, did not complain about it *once* and did not give into HCL's temptation to have her insist he remove it as her boss. So, although he pretended not to love it, we all know he did!

Weigh-in update: Lost TWO pounds!!! 87 total...only 14 more to go...

The session itself was great! I really feel like Devon upped the weights on me this week in a significant way, but I think it is just normal progression. I am actually a little proud of some of the weights--denoted by '!!!!!'. Also, note that the reps went down to 8 per set. ABD says the number of reps and amount of weight are inversely proportional. He gets mad bonus points for the math terminology.

The lifting (all supersets):

45° Leg Press: 270 lbs, 8 reps; 290 lbs, 8 reps; 310 lbs, 8 reps; 330 lbs, 8 reps!!!!!
SL Sissy Squats: 30 lb DB, 8 reps, 4 sets (NOTHING 'sissy' about these...)

BB Back Squats: 115 lbs, 8 reps; 125 lbs, 8 reps; 135 lbs, 8 reps; 145 lbs, 8 reps!!!!!
BB Deadlifts: 115 lbs, 8 reps, 4 sets

BB Chest Press: 95 lbs, 8 reps; 100 lbs, 8 reps; 105 lbs, 8 reps; 110 lbs, 8 reps!!!!!
Stability Ball Push-ups: BW, 8 reps, 4 sets

T-Bar Row: 35 lbs, 8 reps; 40 lbs, 8 reps; 45 lbs, 8 reps; 50 lbs, 8 reps
Stability Ball DB Pull-Overs: 25 lbs, 8 reps, 4 sets

Seated DB Shoulder Press: 35 lbs, 8 reps, 4 sets!!!!!
Standing DB Side Raises: 12.5 lbs, 8 reps, 4 sets

I am super-impressed with my leg, chest and shoulder pressing! Devon definitely spotted me, but he said it was all me lifting. ALL ME. Also, I asked ABD how I was progressing and he said, "Well." I love it! I am progressing well!!!!

I have a *very* funny story about a slip of the tongue I had while discussing Manny Ramirez with ABD..but will not post the story here as it is: 1) slightly inappropriate; and 2) incredibly embarrassing. :)

Also, Amanda F. and I talked to Body Builder David after my session about my excess skin and whether or not he thought it would go away. It was a great, long conversation, but the key points were:

1) It may or may not go away--it's too soon to tell. The stomach will never go completely away. The arms...maybe...
2) I should consider surgery--or at least talk to surgeons. I told him I wasn't considering it. He said that I'll get 'greedy' as I get smaller and want to. We'll see.
3) Based on my frame, he recommends building up my shoulders and back. This will minimize the appearance of loose arm skin. Good plan!

Next workout: tomorrow. HCL's recommended (and ABD-supported) Base Builder workout.

'Gradual Build' Gradually BLOWS

Today was a double workout day, YAY! First an *outdoor* Sole Sisters Run in the morning, then my very first 'Gradual Build' workout in the evening.

Soles Sisters Run first! Kiley, Julie and Karen met me at our new outdoor location to run this morning. Luther could not join us do to his unwillingness to get into Karen's minivan. She'll work on this for next week--everyone needs some cute puppy time in their life... We ran for about 50 minutes and went about 3.5 miles. I forgot my GPS watch (::frown::) so I had to guesstimate.

Today was my first attempt at the 'Gradual Build' workout that HCL suggested I do every Monday night. It looks so simple and almost easy on the surface:

The entire workout is at a speed of 3.5 mph on the treadmill. I do the following inclines for 5 minutes each: 2.0%, 4.0%, 6.0%, 8.0%, 10.0%, 12.0%, 14.0%, 9.0%.

I'm not sure if it is because it was my second workout today, or because Lynn told me that she does hers at like 3.0 or 3.2 mph and HCL told Lynn that she herself does not go higher than 3.2, but MAN! it was more work than I thought. I was sweating so much. And toward the end (at 12.0% and 14.0%) I was huffin' AND puffin'. But I did it. Because I AM A MACHINE. :)

Stats:

Calories Burned: 398 (Treadmill)/ 325 (HR Monitor)
Total Miles: 2.33
Time: 40:00
Ending HR: 157 (recall, I ended at a 9.0% incline)

Next workout tomorrow with ABD! He will get to wear the tshirt I made him. I will be taking photos. :)

CardioPoint Results and Lifting

I had my CardioPoint retest today. This is the test where I get a reading of what my current heart rate zones are. Your heart rate zones change over time, especially when you exercise as much as I do, so they recommend retesting once every 3-4 months. My last test was December 2, 2009 with ZTT. Click here to see my blog post with a break down of those results. Here are the results from today:

Peak VO2: 39.5 (previously 36.9)
Peak HR: 185 (previously 175)
VO2 at Threshold: 38 (previously 35.6)
Heart Rate at Threshold (Anaerobic Threshold): 184 (previously 175)

Hard Core Liz says that an increase is VO2 is good. This data supports my claims of awesomeness.

The new zones based on the test:

Zone 1 - Active Recovery: 152-162 (previously 152-162: remained the same)
Zone 2 - Aerobic Development: 162-173 (previously 162-168)
Zone 3 - Aerobic Endurance: 173-184 (previously 168-175)
Zone 4 - Anaerobic Endurance: 184-194 (previously 175-185)
Zone 5 - Speed/Power: 194-204 (previously 185-195)

Ugh. This means I have to work harder. The good news is that HCL wants me to improve the percentage of fat calories burned and this involves low zone workouts--I like the sound of that! My fat-burning efficiency actually decreased from the last test!!! I will have 3 cardio workouts per week (This entire plan is pending ABD approval--but he should approve it for two reasons: 1) HCL is his superior (::grin::) and 2) it means he no longer has to keep giving me cardio routines, he'd only have to give me lifting):

1) Gradual Build (designed to increase sub-zone 1 efficiency): The entire workout is at a speed of 3.5 mph on the treadmill. I do the following inclines for 5 minutes each: 2.0%, 4.0%, 6.0%, 8.0%, 10.0%, 12.0%, 14.0%, 9.0%. I will do this Monday nights because, as HCL informed me today, my Sole Sisters run is a 'jog' and doesn't count as cardio. Oh, Hard Core Liz...you are so hard core...

2) Base Builder (designed to increase zones 1, 2 and 3 efficiency): This can be done on the treadmill, elliptical or step-mill. It is a 5 minute warm-up followed by {2 minutes, zone 1; 2 minutes, zone 2; 1 minute, zone 3} 10x, then a 5 minute cool-down. I will do these on Wednesdays.

3) Zone 2 Workout (no idea what this is designed to do...): This will be my long runs on Friday or Saturday until the half marathon (April 24). After the half, I guess it will just be an hour in zone 2 on any piece of equipment I want?

HCL also informed me that on the step-mill, I get to lower my HR zones by 7-10 bpm. To me that means subtract 10. WIN! I also asked Liz about the prospect of doing a full marathon this fall. She thinks that since I am doing a half marathon now I could possibly over train if I tried to do a full in the fall. I don't *totally* understand what she is saying. She said that we will talk after the half and she will advise me based on how it goes. I will try to understand her explanations at that point. :)

Next, I lifted. Here is the routine from ABD (all supersets):

Walking Lunges x 3s x 10r @ 35-40lbs (I used 35 lb DBs.)
Drop Set Seated Machine Leg Press x 3s x 10r @ 200-180-160lbs (Cybex)

Barbell Deadlifts x 3s x 10r @ 80 lbs (not a stiff-leg dead lift. It will look like a squat, but holding the weight in front of you)
Lying Leg Curls x 3s x 10r @50 lbs

Smith Machine Incline Barbell Bench Press x 3s x 10r @55-65lbs (I did 55 lbs.)
Flat Alternating Arm Dumbbell Chest Press x 3s x 10r @ 20-25lbs (I used 25 lb DBs...maybe too heavy. I did them, but my left arm dropped a DB on my chest mid-set 2. I had some control and it didn't really even hurt--but it happened...)

Pull-downs x 3s x 10r @ 60lbs
Alternating Arm Bent-over DB Rows x 3s x 10r @ 25-30lbs (I used 25 lb DBs.)

Rear Delt Flyes x 3s x 10r @ 50-60lbs (I did 50 lbs.)
Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 12.5 lb DBs.)

Barbell Preacher Curls x 3s x 10r @ 35-45lbs (I used a 35 lb BB.)
Dumbbell Kickbacks x 3s x 10r @ 15-20lbs (I used 15 lb DBs.)

The gym meanie-head was there. Recall that he yelled at me from across Man-Land for touching his weights that he wasn't currently using but clearly thought he had the right to reserve it. I've seen him periodically since then and I always think: 'Big Meanie-Head!' whenever I do. Today I was doing the incline bench press on the smith machine and he showed up. I thought the usual derogatory statement and continued my workout. I then did 2 other supersets--that's 12 sets of 10 reps each. That takes time. I was on the Lat Pull-Down machine, all pulling down with my lats, when he got my attention. Awesome. He pointed at the smith machine. I gave a quick head shake, like you do in Man-Land, to let him know that I was done with it. I went back to rocking out to my iPod. He caught my attention AGAIN and his mouth was still moving, so I removed my ear bud. He asked me if the incline bench was there when I got to it. (BTW, incline benches are ALWAYS left in the smith machine). I told him, "YES. It was." I turned back to the machine. He then asked if the weight plates were on there. I am usually awesome at leaving equipment and weights cleaner and more organized that how I found it, but I totally spaced it that time. I said, 'No, but other weights were and I switched it out to those. Would you like me to remove those and replace the 25 lb plates???" ::innocent grin:: With a gratifying (for me) look of irritation and an eye roll he said no and finally left me alone. I mean, he waited a good TEN MINUTES to grill me about my gym etiquette. He clearly wants me to punch him in the face with my hulk-like muscles. But I didn't...THIS TIME...it *is* Easter after all. :)

Next workouts: tomorrow! Sole Sisters 'jog' in the morning and the gradual build workout in the evening.

Off Day Offerings: Goal Setting

The president of my fan club and food tsar is an excellent encourager and is constantly reminding me to set goals. I have this funny habit of recognizing unset goals that should have been goals, but I never actually made them goals before I surpassed them. Confused? Good.

Here is a list of some of my unset goals that I demolished (::wink::):

1) Completed a half-marathon with one week's notice.
2) Swam for a half mile without stopping.
3) Completed an informal indoor sprint triathlon.
4) Ran a 10K with sub-10 minute miles.
5) Ran for 8.2 miles without ever entering zone 4--in fact, with an average heart rate in zone 2.
6) Did the step-mill for one hour with ease.
7) The weights I can lift are nothing I ever dreamed I could.
8) Lost 85 pounds, 5 pants sizes, over 33% of my body weight! And counting...

I am sure there are more that I am forgetting. The (impressive) list is not the point. The point is to recognize the accomplishments. I think that this practice of reflection is one of the many factors that keeps me going.

Sometimes I even think of actually setting goals, but I usually get scared and don't. For example, I really want to run the half marathon on April 25th. But I am scared that I won't be able to, so I say I am going to try. I am currently toying with the idea of a marathon, but again, I am quite non-committal about the whole thing. I need some more time on that one. I am also toying with the idea of a sprint triathlon (if only I could find one that utilizes a chlorinated body of water...).

I guess there is one goal I have set in stone and that is my 101 pound weight loss goal. 16 more pounds...

I would like to encourage everyone reading this to reflect on what goals in your life you have met without even realizing it. What things have you done that you never thought you would do? Or could do? Or would have to do? Be proud of those accomplishments! I cannot be the only amazing person out there. ;) Also, set some goals! And don't be a wussy-pants like me. Actually set them and do them! It's an amazing feeling...

"You Should Have an Ego About This."

Oh, blog fans, prepare to be dazzled and amazed by my incredible feats of athleticism and stamina. Prepare.

Today I kicked workout butt not ONCE, but TWICE. The schedule for today was a leisurely 8 mile run at 6 am with my girl, Amy, then after work, an intense lifting routine from ABD. How did this scary day of multiple workouts get scheduled you ask? Well, I was supposed to lift Thursday night, but my aunt, uncle and cousins were in town in D.C., so I *had* to go have dinner with them on Thursday night (it was super fun and totally worth this crazy workout day)...soooooooo, I moved the lifting from Thursday to Friday. Now, some astute readers may be thinking: 'Silly, Erin. Just make Thursday your rest day for the week.' Well, I would, but due to my CardioPoint test scheduled for Sunday, I have a forced day of rest on Saturday. And I just cannot have *TWO* rest days...that would be re-donk-ulous. Enough explanation...

I will begin with the running. Amy and I met at 6 am!!! Yuck! We searched www.mapmyrun.com for a really flat-ish course and found a great 4.5 mile loop in Ellicott City. I set out to do 8 miles and Amy had to do 6. The math-nerd in me figured out that we could do the loop once, then go out .75 miles and Amy could turn back, and in 1.75 miles, I'd turn back and we'd both get our distances! Love it! We had an awesome time running and I accidentally overshot my distance and went 8.2 miles! I am a machine! Amy rocked her run and ran all 6 miles. I ran all 8.2! What really floors me is that according to my heart rate monitor, I never went into zone 4! I actually did most of the run in zones 2 and 3. That is complete craziness. When I was telling ABD about this I was genuinely shocked that I never went into zone 4 and was asking if that was awesome, but clarified that I was not trying to be cocky, for real I was in awe. He said: 'You *should* have an ego about this.' I think that may be one of the nicest things Devon has ever said to me. :) Here are some stats from my awesome GPS watch:

Total Distance: 8.20 miles
Total Time: 1:35:13
Calories Burned: 1053 (!!!)
Average Pace: 11:37
Average HR: 152 (zone 2!!!)

Funny story from the run. We were about 3 miles in and chugging along and I hear Amy yell out in offense: "Yes we *are* going faster than 0 miles per hour!!!" I had no idea what she was talking about until I looked up and saw there was one of those speed signs where it gives your current speed. Apparently it thought we were going 0 mph. We were going at *least* 5 mph... We had a good chuckle. :)

Moving on to my SECOND workout of the day. I had asked ABD if he could take it easy on me with the lifting since I was running 8 miles this morning. Nope...no he can't. And I don't think I'd want anything less. Here is the damage:

Back Squats 3s x 10r @ 115lbs (Smith Machine)
Deadlifts 3s x 10r @ 95lbs
T-Bar Row 3s x 10r @ 35lbs
Bench Press 3s x 10r @ 85lbs (Smith Machine)
Lat Pulldown 3s x 10r @ 60lbs
Seated Shoulder Press 3s x 10r @ 65lbs (Smith Machine)
Machine Biceps Curls 3s x 10r @ 40-50lbs (I did 40 lbs.)
Machine Triceps Extension 3s x 10r @ 50-60lbs (I did 50 lbs.)

The weights were pretty heavy. The chest press was hard. The seated shoulder press was hard. The deadlifts and squats weren't *too* bad, but not easy.

In summary, I look forward to my day off tomorrow. :)

Next workout: Sunday, lifting after my CardioPoint test with Hard-Core Liz!!!

Off Day Offerings: Crazy Cravings

While chatting about my current diet with Tom A. I mentioned that I am a protein addict. I stinkin' love the stuff. My energy level is RIDICULOUS. Crazy ridiculous. I feel great! I get so much done. I love protein--LOVE. IT. And it is getting to the point where I am a bit concerned.

I have two different food days that I alternate between. One has 5 meals and the other has 6 meals. I like them both for different reasons. I love the almonds for dinner on the 5 meal day. And I love my lunch that day too. But the 6 meal day--oh, the 6 meal day...there is so much to love about it. My baked sweet potato is so tasty! And I love my raspberry walnut vinaigrette dressing. But what do I love the most? My egg whites. YUM.

You see, on the 6 meal days, that 6th meal sometimes comes a little later--around 7:30 or 8:30 pm. It is a 4 egg white omelet with peppers in it. Yesterday I was scheduled to eat it at 8:15. At 8:10 I realized it was time to go cook it up and I got a little giddy with excitement. It seemed like a treat. I'd already had 5 meals--bonus meal time! It was an emotion that I had experienced many times before--for example, while anticipating eating a bowl of chocolate ice cream with melted peanut butter on top and whipped cream (the spray can kind) and chocolate sprinkles. Yes, that is correct. I get excited for EGG WHITES the same way I got excited for ICE CREAM.

I agree: it's weird. But it is what it is. I now crave protein instead of sweets. I suppose I should be happy about this... But it just seems so wrong...