Wednesday Workout? Check.

Today was my Wednesday workout. I did it in my new zones, that ZTT gave me yesterday and I completely forgot to put in the blog post. I will do that now. I found out DAYS later that I wasn't supposed to eat for 3 hours before the test (I ate 15 minutes before) or do vigorous exercise the day before (I did). So I told Zak that my zones were clearly 20 beats higher than they should be (::grin::). He disagreed with the 20 beats, but did lower my zones in in three weeks he may give me a free retest. New interim zones:

Zone 1: 135 - 145
Zone 2: 146 - 160
Zone 3: 161 - 170
Zone 4: 170 - 180
Zone 5: 180 - 190

So today I did {4 min zone 1, 2 min zone 2} 8 times. The whole time I was at an incline of 2.0 (except at the beginning to get my HR up). The zone 1 was walking at 3.5 mph--the zone 2 was running at 4.5 mph. I pushed it to 5.5 mph the last 2 minutes for fun. Finish strong!

My Stats:

Calories Burned: 491 (Treadmill)/454 (HR Monitor)
Total Miles: 3.54
Total Time: 56:44 (including cool down)
Ending Heart Rate: 121

Next workout tomorrow: lift and cardio (35 min all zone 1)!

My 150th Post!

Can you believe it??? 150 blog posts. Most of these correlate to a workout. Some more than one. Some don't. But I have probably worked out ~150 times since April 22!!! Wow!

And it was a weigh-in day! I am down THREE more pounds! That's 62! Only 39 til my goal! Craziness... I am so proud of me!

Today was a ZTT day. I feel like it was a great session. I cannot exactly put my finger on why. Most of our sessions are good, and some are very entertaining, but today seemed like a really GREAT session workout-wise!

The Lifting Routine:

Squat Press: 230 lbs, 15 reps, 3 sets
Bent Over Row: 60 lbs, 12 reps, 3 sets
DB Deadlift (straight leg): 25 lb dumbbells, 15 reps, 3 sets
SB Chest Press (alternate last set): 20 lbs, 12 reps, 3 sets
Roman Chair: 15 reps, 2 sets
Assisted Chin Ups: 120 lb assistance, 12 reps, 3 sets
Assisted Dips: 115 lb assistance, 12 reps, 3 sets
Leg Extensions: 70 lbs, 12 reps, 3 sets
FM Shoulder Press: 25 lbs, 12 reps, 2 sets
Rope Upper Back: 42.5 lbs, 12 reps, 2 sets

This is the routine I will repeat in my workouts, but Zak made it 'more fun' today. The last set on the Squat Press he upped the weight to 270 to 'show David up'. David is another trainer. Zak is competitive. Awesome. :) Also, today Zak taught me what a 'drop set' is. One explanation of a drop set is pain. Another, perhaps more useful, definition is: do two sets regular, on the third set do 10 reps regular, then immediately drop the weight down and do 12 reps, then immediately drop the weight again and do 15 reps. We did this on the Leg Extension machine. This machine is *very* good at isolating the muscle that runs down my thigh into my knee. And the FIRST rep hurt. I told ZTT as much and he asked if it hurt my muscle or my knee. I said my muscle. He grinned large and said, "That's one." Awesome. :) The drop set hurt, but I secretly love when Zak has me do things like that. I feel good for pushing myself and feel strong and in shape. Shh, don't tell Zak... I asked him how long he had been waiting to punish me physically like that. He gave me some official answer of him being glad that I have come so far that he can do things like this with me. I rolled my eyes, but am sort of flattered. :)

Plan for the week (No more slacker trainer! He emailed me BEFORE our session):

Wed - cardio (4 min z1, 2 min z2, repeat 8 times)
Thu - repeat weights and cardio (35 min z1)
Fri - cardio (20 min z1 treadmill, 20 min z2 steps)
Sat - OFF
Sun - unofficial 5k (I expect an impressive time on this)
Mon - run with the girls
Tue - session with Zak

I have asked him if I can lift Sunday. I like lifting 3x per week and have the time.

Sole Sisters Run - 12/7/09

Sole Sisters Run this morning! And we went indoors for the first time. It's COLD at 5:30am. COLD.

Julie, Kiley and I did laps in the Crossroads Gym for 39 minutes. We did a 5 minute warm-up walk, then 4/3 intervals, followed by a 1 minute cool down walk.

I liked it indoors! Didn't think I would...but glad I did, since it will only get colder!

Also, the conversation was awesome. I love my girls... :)

Next workout tomorrow with ZTT!

Great Weekend!

I came into this weekend mildly stressed. I felt like I had a lot to do for the Baby Shower today, but also had a lot of other things. Well, the snow put an end to that! I found myself with a lot of down time and PLENTY of time to get ready for the shower (partially in part due to my amazing friends who all helped by bringing food!!!) and clean my house! What an excellent relaxing weekend and a great time with great friends!!!

So. I was supposed to run a 5K this morning, but due to the weather, it was canceled. At 6 am when I got the text from MT (Thanks fr the head's up MT!), I rolled over and went back to bed rather than going to the gym to run a 5K on the treadmill (as any sane person would do). Due to the shower, I didn't really have time during the day to workout. But I could have gone AFTER the shower (around 6pm). Then Kimberly asked to take me out to dinner to thank me for the shower...it's only polite to say yes... Especially when it is Outback. :)

I was concerned about running late tonight and then early tomorrow with the Sole Sisters so I decided that *if* I worked out, I would swim. Well, I did end up going to the gym after dinner. And I went swimming. And I am really glad that I did. I feel great both physically and mentally! I made a good choice!!! YAY! I feel like had I not worked out and told ZTT that the race was canceled so I didn't, he would have said: "I totally understand." And I don't want him to. I want him to say: "Why didn't you get the exercise in some other way?" So I did. And I will tell him that's what I want from him. Tough love, ZTT...tough...love.

My Lap Times (Elementary Backstroke, EB, is the correct term for Snake-Chicken-Eagle):

Lap 1: BS, 1:37.55
Lap 2: EB, 1:46.75
Lap 3: BS, 1:54.80
Lap 4: BS, 1:58.02
Lap 5: EB, 1:50.22
Lap 6: BS, 1:54.74
Rest: 2:26.58
Lap 7: BS, 1:39.63
Lap 8: EB, 1:49.42
Lap 9: BS, 1:52.84
Lap 10: BS, 1:57.29
Lap 11: EB, 1:51.97
Lap 12: BS, 1:49.75

Total (including rest): 24:29.56

So without the rest it was about: 22:03. That is like a minute and a half faster than last time! Progress!

Next workout: tomorrow morning with the Sole Sisters!!

Last Workout* til Tuesday!!!

*at the gym.

Today I lifted and did 30 minutes of cardio: 15 minutes in old zone 2 on the treadmill and 15 minutes in old zone 3 on the stepmill. I didn't have my iPhone with me, so I did not record stats. And I did the same lifting routine I have done for the past two weeks.

Such a boring blog post, I know.

My friend, Lynn, joined me for the 15 minutes on the stepmill, which is nice because the stepmill stinks. Then we went to the LifeCafe and chit-chatted while I drank a Very Berry Blast Smoothie. Yum! Good smoothie and good conversations!!!

Next workouts are Sunday morning: 5K; Monday morning: Sole Sisters run; Tuesday: session with ZTT! Lynn is running (well, run/walking) the 5k with me (and maybe ZTT too--if he is man enough)!!!

The Stupid Test

I took the stupid test today, a.k.a. the CardioPoint Assessment. Here are some interesting (to some?) statistics:

Peak VO2: 36.9
Peak HR: 175
VO2 at Threshold: 35.6
Heart Rate at Threshold: 175 (aka Anaerobic Threshold)

So my AT was the same as I had previously thought: 175. In April, when I started all this we estimated my AT to be 175. According to the literature, we guesstimated my zone to be:

Zone 1: something to 122
Zone 2: 123 to 152
Zone 3: 153 to 174
Zone 4: 175 and above

Great! So they stay the same??? ZTT and the Stupid Test say no. :(

The new zones based on the test:

Zone 1: 152 to 162
Zone 2: 162 to 168
Zone 3: 168 to 175
Zone 4: 175 to 185
Zone 5: 185 to 195

I don't even want to talk about it. Zak is working me up to these zones slowly because they are awful!!! Zone 1 is supposed to be an easy workout--a HR of 152 is NOT EASY. That's all I'm saying...

ZTT and I also had a "meeting". He had agenda topics on a post-it note and everything. I kind of love his organization level--but it did sort of feel like I was being called into the principal's office... We discussed: client/trainer expectations, emailing, scheduling and something else, but cannot for the life of me remember what the 4th item was... Anyways, he wanted me to tell him why I was dissatisfied. I said: Dissatisfied??? *innocent eye blinking and smile*. He said: You have a terrible poker face. True that, ZTT. So we talked about how I felt that at the beginning he was all in and that drives me to be all in, but lately he hasn't been. He agreed that he has been distracted but is making an effort to be all in again. We also discussed emails and how he needs me to put important things in bold for him... ... ...OK... I also shared some of my concerns unrelated to him as a trainer but to my journey. I feel like I am reaching a weight that I always reach then gain again. This makes me a bit apprehensive and worried. On top of that, my progress is slowing. What was 3 to 4 pounds a week is 1 to 2. This also is discouraging. ZTT agreed that I have not plateaued yet, so we need to kick it in high gear and maybe push me really hard for one month to make it considerably past this weight and get me some momentum. I think that's a great idea. I also told him that although he claims he can be tough with me, he really hasn't. I can talk him into (and out of) almost anything. I told him that when I say no, DON'T LET ME. I will not like it, or be nice when this happens, but it is what I want/need. He agreed. We will see.. All in all I am glad he brought up doing this since I am bad at confrontation and we really needed to touch base. And all of these reasons are why I ::heart:: ZTT. :)

Zak modified my Wednesday workout after the test and I did 30 minutes of cardio: {3 minutes 130-150, 2 minutes 150-160} 6 times.

My Stats:

Calories Burned: 300 (Treadmill)/305 (HR Monitor)
Total Miles: 2.31
Total Time: 37:30 (including cool down)
Ending Heart Rate: 123

Next workout tomorrow (probably with my friend Lynn!!!): lifting and 30 minutes of cardio: 15 minutes treadmill in old zone 2, 15 minutes stepmill in old zone 3.

Tuesday Workout. Check.

Today was lifting and 30 minutes of cardio in zone 3.

The lifting:

Squat Press: 200 lbs, 15 reps (after the last two sets walking lunges across the room and back, then rest)
SB Chest Press: 17.5 lb dumbbells, 12 reps (last set alternating)
DB Deadlifts (straight leg): 20 lb dumbbells, 12 reps
Cable 1 Arm Row: 32.5 lbs, 12 reps
Roman Chair: 10 reps (only 2 sets)
FM Shoulder Press: 25 lbs, 12 reps
Assisted Chin Ups: 120 lbs assistance, 12 reps
Assisted Dips: 115 lbs assistance, 12 reps
Rope Upper Back: 37.5 lbs, 12 reps
Chest Fly: 65 lbs, 12 reps

For the cardio I was a bit worried, because as I get more fit, it gets more difficult to walk in zone 3. So I thought: 30 minutes of running?!? Oh noes! So, I took the Julie V. approach to jogging and tried to jog at a fast walking pace. I jogged at a pace between 4.1 and 4.4 for the whole 30 minutes! Now, this is slower than my interval pace when I run and walk, but good for the stamina I think... Yay, me!

My Stats:

Calories Burned: 215 (Treadmill)/635 (HR Monitor in total)
Total Miles: 2.29
Total Time: 35:00 (including cool down)/1:20:51 (in total)
Ending Heart Rate: 127

Next workout is tomorrow. It was supposed to be cardio for 48 min {4 min zone 2, 3 min zone 3, 1 min zone 4} 6 times, but I have been forced coerced arm-twisted suckered into manipulated convinced to take the CardioPoint test (the one with the zone testing) tomorrow. So I will do that, then ZTT will assign me something for the remainder of my workout once we see what I do for the test. Fun times...