Tues. Dec. 22nd

Week 40!

3 mile walk

35:00 Bar Method

Mon. Dec. 21

4 miles tempo on the elliptical

15:00 strength session

Sunday Dec. 20th

5 mile walk (Sam ran a 5 K and 1 mile race)

35:00 Bar Method

1:30 cleaning the apartment:-)

Sat. Dec. 20th

35:00 Bar Method

3 mile walk

Wed., Thurs, Friday

Friday Dec. 18th

5 miles in the am

3 miles good tempo on the elliptical (more energy than I've had for a while)

2 mile walk

Thursday Dec. 17th

50:00 walk

35:00 Bar Method

Wed. Dec. 16th

4 miles elliptical / treadmill

35:00 Bar Method

week 39 pics

Oops - last week

Tuesday Dec. 15 - Week 39

35:00 Bar method

45:00 walk

Monday Dec. 14th

4 mile walk

45:00 solid TRX workout

Sunday Dec. 13th

35:00 Bar Method

Felt crappy rest of the day

Saturday Dec. 12th

elliptical and Bar Method

Friday Dec. 11th

elliptical / treadmill in the am

Thursday Dec. 10th

Super sore from TRX workout yesterday

Bar Method and walk

Dec.9th

Finally feeling better

40:00 elliptical in the am

60:00 TRX workout (filming prenatal fitness video)

WEEK 38 Dec. 7th and 8th

Tuesday 8th-

35:00 Bar Method in am

30:00 walk at lunch

Monday 7th-

Still feeling pretty crappy, 35:00 Bar Method

Dec. 6th

SICK - day off

Dec. 5th

50:00 walk in the am

35:00 Bar Method

15:00 elliptical at the gym (felt really tired and cut it short)

Dec. 4th and catching up

Friday Dec. 4th-

35:00 Bar Method

20:00 walk at lunch (don't think this counts for anything...)

Thursday Dec. 3rd

4 mile elliptical and walk at the gym

10:00 easy strength session

Wed. Dec. 2nd

30:00 eliptical

35:00 Bar Method

Week 37- Dec. 1st

4 miles on the elliptical in the am
40:00 TRX workout

Monday Nov. 30th

40:00 Bar method workout
40:00 elliptical / walk

Sunday Nov. 29th

3.5 mile jog/ walk on the track with Sam

Friday and Sat. (27th&28th)

Saturday 28th-
1:15 minute walk to and from the Bar Method
35:00 Bar method workout

Friday 27th-
SUPER tired all day today -35:00 Bar method and Christmas shopping:-)

Happy Thanksgiving (nov. 26th)

45:00 Crossfit workout

400 meter run

30 ring rows

30 jumps on rope

30 Wall ball

30 jump rope

30 box step-ups (subbed for box jumps)

30 Jump rope

30 sumo high pulls

30 jump rope

30 squats

30 jump rope

30 burpees

30 jump rope

30 thrusters

30 jump ropes

3 x 10 sec. plank (subbed for 30 sit-ups)

30 jump rope

400 meter run

45:00 walk

Wed. Nov. 25th

30:00 elliptical

35:00 Bar Method

Tues. Nov.24th - Week 36

35:00 Bar Method workout

30:00 walk

Catching up...

Monday Nov. 23rd
5 miles on the elliptical in the am
35:00 TRX workout at lunch

Sunday Nov. 22nd
4 miles on the elliptical in the am
15:00 strength session
15:00 yoga at home

Sat. Nov. 21st
1:00 walk
40:00 Bar Method

Nov. 18th

4 miles on the elliptical in the am
2 strength circuits at PG

PM yoga at home

Tues. Nov. 17th

30 minutes on the elliptical at lunch.

Planned to work out again in the PM but felt pretty crappy and went to bed at 7:30!

Monday Nov. 16th

5 miles on the elliptical in the am
40:00 TRX workout at lunch

Sunday Nov. 15th

2 hour hike in Marin.

Pretty strenuous but I felt great. Unfortunately, I felt horrible that night- crazy hip and back pain. Don't think I'll be doing any more big hikes before the little guy comes.

Sat. Nov. 14th

Day off- had to work and felt pretty crappy.

Friday Nov. 13th

30:00 on elliptical

25:00 strength training (2 circuits, high reps, full body)

Thurs. Nov. 12th

10:00 elliptical

10:00 run

20:00 elliptical

5:00 run

Wed. Nov. 11th

Day off from work

5 miles on elliptical - pretty tired all day

Tues. Nov. 10th

5 miles on the elliptical in the am

40:00 TRX workout at lunch

Finally felt almost normal (for pregnancy)

Mon. Nov. 9th

30:00 elliptical

15:00 "run"

30 minute strength (Bar Method)

33 weeks pictures

Sunday Oct. 8th

25:00 on stairclimber

20:00 elliptical

20:00 walk

Another "light" week

Wow- I can't believe what my workouts have become. This stupid inner ear thing combined with the little guy pushing into my lungs have made things pretty ugly!

Saturday- Oct. 7th

After feeling really dizzy last night, did a 1:00 walk before childbirth prep class

Friday - Oct. 6th

30 minutes on the ellpitical, light strength work

Thursday - Oct. 5th

45:00 on elliptical

push-ups and squats

Wed. Oct. 4th

20:00 run on treadmill

45:00 walk outside

3 circuits of cable machines

Monday Oct. 2nd and Tuesday Oct. 3rd

40:00 on elliptical

easy strength

Tough week...

Been fighting a flu all week - very light training culminating in a total zero Sunday Nov. 1. (Been in bed all day!)

Saturday Oct. 30th

Crossfit w/u - bailed on the workout after 10 minutes, still feeling crappy

30:00 walk for fresh air

Friday Oct. 29th- Still fighting something

30 minute jog/ walk

Thursday Oct. 28th-

4 miles on the elliptical- felt okay

Wed. Oct. 27th- Day off, felt terrible

Tuesday Oct. 26th-

4.5 miles on the elliptical

Monday Oct. 25th-

Felt pretty good

5 miles on the elliptical

40: TRX workout

Oct. 25th

Felt pretty crappy today

45:00 jog / walk

started running for first 20:00 but had to stop 4 times to pee...switched to walking

Sat. Oct. 24th

Back Squat workout

- squats- kept it "light" rather than 1RM

5x45#

5x55#

5X65#

3x85#

3x85#

5x65#

5x65#

5 minute- burpee / push-up partner race

Oct. 23rd

5 miles on the elliptical - intervals every 5 minutes

25 wall ball, 30 push-presses, 40 good mornings

Oct. 22nd

3 mile crappy elliptical in the am

45:00 great TRX workout at lunch

Oct. 21

40:00 crappy run / walk in the am (bad side stitch cramps)

45:00 great TRX workout with Nicole

Week 31

6am workout with Angel

W/U - running, push-ups, plyos, squats

Main set:

10-9-8-7-6-5-4-3-2-1-

DB cleans 25# DBs

KB swings 26# KB

pull-ups (band assisted)

3 mile walk

Monday Oct. 19th

Happy Birthday, Mom!

45:00 TRX workout at lunch

Sunday Oct. 18th

Workout at the JCC - 30:00 on spin bike, 20:00 run, 75:00 easy yoga class (not sure prenatal yoga is my thing...)

Oct. 17th

Great workout with Carl...

W/U - run, jum prope, push-up, squats

Main Set:

3 x (400 m run, 20 squat cleans (20#DBs), 10 KTE / sit-ups)

6ish miles walking in the afternoon (PLUS massage)

again....

Friday Oct. 16th

Long warm-up

3 x (500 meter row, 400 meter run)

OH see-saw presses with 20# DBs (2 rounds) and 15# DBs (3 rounds)

45:00 TRX workout

Thurs. Oct. 15th

2 miles on elliptical

2 miles on treadmill

2 rounds:

KB swings (25#)

squats (35#)

tricep dips

shoulder presses

Wed. Oct. 14th

Elliptical and strength session

A few days behind...

Oct. 13th

5 miles on the elliptical

45:00 - 4 minutes moderate, 1 minute steady (repeated every 5 mins)

Oct. 12th

5 miles on the elliptical

45:00 TRX bootcamp workout

Oct. 11th

exhausted despite 11 hours of sleep, took it very easy.

45:00 jog / walk - MOSTLY WALK

Sam was doing a track workout so we were in Kentfield

Oct. 10th

1.2 mile warm-up run

5 x (1:00 Front squats, 1:00 sled drag, 1:00 rest)

used 55# for front squats, sled + 25# for drag

Oct. 9th

4.5 miles on the elliptical in the morning

45:00 TRX workout at lunch

Oct. 8th

5K easy run in the pm - LONG day at work, stiff / tired during run

Oct. 7th

3 mile run in the am

40:00 TRX circuit workout at lunch

Oct. 5th and 6th

Week 29- Oct. 6th

5 miles on the elliptical in the am (with intervals of :30 to 1:00 every 3-5 minutes)

12pm TRX workout

40:00Solid strength session, mostly upper body work

Oct. 5th

Day OFF- 11 hours at the desk at work...way more sore than I ever am from a workout

Sunday October 4th

2 mile walk to work

Suspension training course:

45:00 TRX body pump class

35:00 circuit training work-out

Sat. Oct. 3rd

5 mile run on the treadmill in Santa Rosa

5 pull-ups

25 body weight squats

25 shoulder presses (2 x 15# DBs)

25 push-ups

Sept. 30 and Oct. 1

Oct. 1

EASY workout in the am - still felt pretty crappy

20:00 run

15:00 walk

40:00 TRX workout at lunch - felt better, circuit style

Sept. 30

Slept for 10 hours and was still exhausted in the am. Think I am fighting a bug. Skipped the gym in the morning.

lunch "workout"

20:00 active recovery with TRX

25:00 easy run

Week 28 - Sept. 29

5.5 miles on the elliptical with intervals

20 DB manmakers with 15# DBS (push-up, rows, clean, thruster)

Sept. 28th

50:00 TRX workout at lunch - mostly legs

30:00 elliptical / run combo

30 push-presses 35#

30 bicep curls 17.5#, 15#

30 shoulder raises 10#, 7.5#, 5#

Sept. 27th

6am flight from SD + work in San Ramon + not nearly enough sleep = DAY OFF

Sept. 26th

Awesome 60:00 run with Shari and Angela in San Diego. Felt good to run on the Rancho horse trails!

Sept. 25th

50:00 TRX workout at lunch

4 miles on the elliptical before flying to SD (with intervals)

Sept. 24

4 mile run on the treadmill (increased speed every 5 minutes, 9:30 / mile to 8:30 / mile)

3 times through the barbell complex (35#, 45#, 55#)

6 Dead lifts

6 Hang power cleans

6 Front squats

6 Push presses

6 Back squats

6 Good mornings

Sept. 23

5.5 miles on the elliptical in the am (intervals for 30seconds to 1:00 every 3 or 5 minutes)

45 TRX workout in the pm

Week 27

Sept. 22nd

5.5 mile run / elliptical combo in the am

workout with Kelly in the PM (5x5 floor presses - up to 85#)

short thruster / run tabat combo

Sept. 21st

6am workout with Diane

5 deadlifts / 5 dips or inverted handstand push-ups (on a box)

Sept. 20th (Sunday)

4 mile walk to and from the gym

5 miles on the elliptical

25 good mornings, 20 squats, 15 thrusters (all with 35#)

25 push-presses, 20 curls, 15 pull-downs

Sept. 19th

workout with Carl

(Can't remember)

easy 4 mile walk after the workout

Sept. 18

5 miles on the elliptical - 1:00 "hard" interval every 3 minutes

Sept. 18- DAY OFF

Very sore hips / pelvis after last nights run. Felt good to have a day off!

Sept. 16th

6.5 mile run (including a 3.5 mile race)

Chase Corporate Challenge 0 3.5 miles 27:00

Felt good running, moderate effort

50 push-ups

50 ring rows

50 step-ups

50 squats

Week 26- Tues. Sept. 15

50:00 on the elliptical

10:00 moderate

every 3 minutes - 1 minute hard

50 push-presses (20# DBs x 15, 17.5# DBs x15, 15#, 10#)

Sept. 14th

6 miles in the am

3.5 on treadmill (increasing pace)

2.5 on elliptical (hips started to hurt running)

20:00 TRX workout at lunch

Sept. 13th

11 hours of sleep actually left me drowsy all day! I think we may be in for a rude awakening in a few months....

1:45 hike / run in Marin (much more hiking than running but lots of climbing)

Sept. 11 and 12

Sat. Sept. 12th

workout with Carl 60:00

-warm-up for 20:00 - dynamic

-400 meter run, max rep deadlifts for 10:00 (used 105#)

Felt good, "faster" running actually feels a bit easier

2:00 plank

Friday Sept. 11th

early workout with Kelly

Long warm-up- jump rope, pull-ups etc.

9 rounds:

5 hang cleans (used 40#, 2 x20# DBs)

5 pull-ups (pull-ups are tough, did 2 pull-ups then 3 ring rows)

tabatta side plank 4:00

20:00 TRX workout in the office

35:00 walk home from the office

Thurs. Sept. 10

early am workout at Planet Granite with Sam. I have been doing the elliptical more to help my hip pain settle down. It definitely is easier on the bladder as well!

5 miles on elliptical (45:00)

50 KB swings with 25#KB

50 squats

40:00 walk home from work (felt good after sitting on a stability ball all day).

Wed. Sept. 9th

6am workout with Adrian. Only one workout today since I started my new job and am exhausted.

W/U

jump rope and front squat warm-up

main set:

400 meter run

10-1 front squats (45#)

20-2 double unders (I did single jumps but tripled the reps)

400 meter run

about 12:00 total

Week 25 - Tuesday Sept. 8th

6 miles on the elliptical trainer - day off from running due to crazy hip pain / RLP

50 ring rows

50 push-ups

shoulder presses (8 with 20# DBS, 8 with 15# DBS, 9 with 10# DBS)

shoulder raises (same scheme)

chest presses (same scheme)

Sunday and Monday (6th and 7th)

Monday - gorgeous labor day!

Run/ walk- 40:00

Intended to do an easy 5 mile run before a noon strength session but I had bad RLP and hip pain. Ended up running about 20 minutes and walking another 20.

12pm workout with Angel

warm-up

3 rounds

400 m run

12 deadlifts (used 2 x 30# dbs)

21 box jumps (have officially switched over to step -ups)

10:20

6 rounds of tabatta sit-ups for a total of 60

Sunday

Easy 45:00 run in MV -flat course, felt good

Saturday Sept. 5th

1:40 run/ hike in Mill Valley

-ran all flats and gradual uphills and hiked steep inclines

-felt good, very little RLP

Friday Sept. 4th

1:20 run in the am (with some walking)

-probably 6 miles of running and 1-2 miles of walking

12pm workout with Angel

tabatta squats - 4 minutes (about 12-13 squats per round)

5 shoulder presses

10 push presses

15 push jerks

-5 rounds (started with 45#, went down to 35#), non-stop, penalty for putting down the bar = 5 burpees.

-did about 30 burpees, 15:00 total

Sept. 3

25 minute easy run in the am before lifting

5x10 Good mornings (33#, 43#, 53#, 53#, 53#)

4x10 deadlifts (33#, 53#, 73#, 83#, 83#)

back extensions, and squats (2 sets each)

5 mile walk later on (dealing with a little RLP)

Sept. 2

Easy 5 mile run on the treadmill in the am. Felt good with the exception of bathroom breaks every ten minutes!

Week 24, Sept. 1

Great workout with Angel this am.

20 minute run to the Presidio

Warm up

30 second plank/ 10 sit-ups

45 second plank/ 20 sit-ups

1 minute plan/ 30 sit-ups

4 rounds:

21 ring push-ups (elbows in, had to go down to knees)

21 box jumps (days of box jumps are dwindling)

21 sit-ups (supposed to be KTE)

21 KB swings with 25#

25 minute run home

Total-45:00 run, 1:00 strength

Monday August 31

5.5 mile run on the treadmill

Sunday August 30th

I definitely felt the effects of my "big day" yesterday. Today was mostly an unplanned day off.

Went to PG first thing in the am. Ran 2 miles (SLOWLY) and was pooped. Got off a got a manicure:-) I am working on listening to my body and today it told me to rest!

Saturday Aug. 29th

Woke up to a gorgeous, warm SF morning.

45 minute run

8:30 workout with Carl

W/U jog, push-ups, sit-ups

Main Set:

AMRAP in 15 minutes back squats (65#) with 10 burpees in between each set

Totals - 53 back squats, 60 burpees

25:00 easy jog/ walk home

I felt great this am. Likely a combo of tons of sleep and perfect weather.

Friday Aug. 28th

Noon workout with Diane- crazy hot, about 99 degrees!

Warm-up jog, push-ups

AMRAP 20 minutes

5 thrusters with 20# DBs

10 pull-ups (did 6 pull-ups and then ring rows)

15 push-ups

I managed 8 rounds.

Thurs. Aug. 27th

4.5 mile run in the am at the gym and then 40 minute jog/ walk - probably 6.5-7 miles total for the day.

I have realized that running on the treadmill seems much easier on my body these days. Round ligament pain seems to be caused by hills (mainly downhills).

Wed. Aug. 26th

After a very productive morning in our apartment, Sam and I headed to MV for a ride (Sam) and trail run (Me). I was prepared for a bit of round ligament pain but figured it was worth it for a few good hours in the trails. Unfortunately, I was sidelined early on with sciatic pain (gotta love the pregnancy ailments!) and my long-ish run turned into a much shorter hike. Still, no complaints about a gorgeous afternoon in the trails followed by a great dinner at home.

1:30 trail run / hike in Marin

Tuesday Aug. 25th

Sam had a session with Greg at Catalyst Athletics today so my plan was to work out at 7am and then head down with him and run in Sunnyvale. Things did not go exactly according to plan- very sore from good mornings on Sunday and pretty tired all day. I did my workout at 7am and called it a day.

W/U (included 5x 5 pull-ups, 5 dips)- dips are getting tough with the increased weight (about 9 pounds at this point).

400 meter run

21 Squat cleans (55#)

21 pull-ups (ring rows)

400 meter run

15 thrusters (2 20# DBs)

15 pull-ups (ring rows)

400 meter run

9 squat cleans (55#)

9 pull-ups (ring rows)

I think it was about a 14 minute workout.

Finished with 50 sit-ups. Forearms were smoked from ring rows but felt good.

Week 23

Monday Aug. 24th

30 minutes on the elliptical (a bit sore from yesterday's run)

Max rounds in 15 minutes:

-5 snatches (45#)

-10 handstand push-ups (used box)

-15 front squats (45#)

finished 4.5 rounds

finisher- Tabata run / jump rope for 8 rounds

Week 22

I am determined to keep this up for the next 4 months...

Sunday Aug. 23

20 minute run on treadmill

30-20-10

ring rows, push-ups, good mornings (45# bar)

20 minute run

20-20-20

push presses (45#), squat (body weight), OHS (practice bar, about 15-20#)

20 minute run

Saturday Aug. 22nd

short walk in the am with Sam. I was taking it very easy due to feeling "off" on Friday night. Sam was recovering from his 100 mile bike ride up to Healdsburg

Friday Aug. 21st

Great 6am workout before heading up to Sonoma with Lewis, Lindsey, Val and Troy (and Sam)

Filthy 50

50 Box jump, 20 inch box

50 Jumping pull-ups
50 Kettlebell swings, 26#
Walking Lunge, 50 steps
50 sit-ups (had to sub for knees to elbows due to RLP)
50 Push press, 45 pounds
50 sit-ups
50 Wall ball shots, 10 pound ball
50 Burpees
150 jumps on rope (subbed for 50 double unders)

All told it was about a 27 minute effort

60 minute recovery walk immediately following workout

Thursday Aug.20th

Easy workout with Angel, feeling pretty sore from yesterday's run

strength only

Wednesday Aug. 19th

90 minute trail run / hike in Marin

Sunday August 16th

10 K - 52:30 (with one bathroom stop)

Monday June 29th

40 minute easy run in the am

40 minute easy run in the pm

Actually felt better in the evening, pretty flat and tired all day despite a 1:30 nap

Sunday June 28th

Off

Saturday June 27th

2 manmakers with 15# DBs

3 thruster with 15# DBS

4 two arm swings with #15 BDS

5 pull-ups

Max rounds in 20 minutes, did 8 rounds total. I think that under normal circumstances I would would get closer to 10 rounds but I had to get my HR breathing under control every round after thrusters.

** Did 40 legit pull-ups!

Friday June 27th

3 minute plank with push-ups, lunges, frog jumps with KOI

workout with Diane at noon

3x5 cleans with 53#

3X5 with 63#

DL (65#) then run to the fence for 12 minutes, total of 72 deadlifts

Thursday

6am workout with Angel

8 rounds:

squats (65#) x 5, dips x7

1 hour run in the evening

Wed. June 24th

TIRED today.

6am workout with Adrian 

warm-up

7x5 deadlifts (light weight 105#)

7 dips or decline push-ups

5 rounds:

12 squats / max push-ups while partner does 12 squats (usually 1o)

run in the pm- 3 miles easy

Tuesday June 23rd

I finally felt good enough to do a "long run." It's funny how relative that word can be. Today I ran 10-11 miles and felt great. Granted it was a LOT slower than I normally have done this route but at least I was out there.

6am workout with Angel:

warm-up

5x8 clean and press with 35#

3 pull-ups in between each set

Metcon:

10 DB split snatch each arm

20 wall ball with 10#

3 rounds

Monday June 22nd

OFF- exhausted from NO sleep last night in Tucson

Sunday June 21

6 mile run

short (500 meter) swim. Felt good to be back in the pool, especially in an outdoor pool on a hot sunny Arizona day!

Saturday June 20

20 minute run then 20 cleans and 20 push-ups

20 minute run then 20 push-ups and 20 squats

15 minute run then 20 lunges and 20 good mornings

Friday June 19

30 minute "run" in Arizona (altitude and heat made this ugly)

45 minute power walk with my mom following the failed run

Thursday June 18th

6am workout with Angel

3 cleans

3 thrusters

3 push-presses

Run to the fence

Repeat for 15 minutes- I think I did 11 rounds

Monday- Wednesday

Wednesday June 17th

Ran 40 minutes before lifting

workout with Carl at noon:

handstand work (very moderate, controlled)

Main set:

15 back squats (55#)

max pull-ups (deadhang)- did about 5 each round

max dips- did 5-6 each round

Repeat for 5 rounds, not for time

Solid "grind it out session." 

10 minute run back home for a total of 50 minutes of running.

Tuesday June 16th

50 minute run in the am, totally flat course, felt really good

light strenght work:

- good mornings

- cleans with 55#

- step ups with and without 25# KBs

- few KB swings

Monday June 15th

workout with Adrian at 6am

session involved "sprinting" ( I modified greatly) and sled pulls with 25# on the 50# sled.

40 minute easy run in the pm

Catching up....(one more time)

Sunday June 14th

easy 5 mile run in Mill Valley (Sam was doing track intervals)

50 minute pilates

Saturday June 13th

workout with Carl

solid warm-up

10-9-8-7-6-5-4-3-2-1- Thrusters with 40# DB

2-4-6-8-10-12-14-16-18-20 Push-ups at set places (includes a run)

So, it worked out to 10 thrusters and 2 push-ups, then 9 thrusters + run to the next line+ 4 push-ups etc. I think it was about 17 minutes total with a moderate effort (low HR)

30 minute easy run

5 mile walk in SF with Sam

Friday June 13th

1:10 minute run including Lyon Street stairs, Presidio, and coast

Thursday June 12th

strength only (don't remember workout)- involved wall ball (10#), thrusters (DB- 40#), pull-ups

Wednesday June 11th

woke up feeling like hell, very tired

noon workout with Carl

400 minute "speed walk" with 30 DB locked out overhead

12 each leg step up on blocks with 30# DB

6 dead hang pull-ups

3 rounds

Friday June 5th

Warm-up with pull-ups, squats, running

30 man-makers with 2x 20# DB

Thursday June 4th

50 minute easy run

6pm workout with Diane (solid)

7 rounds of:

7 cleans

7 push-presses

7 two arm-swings

7 deadlift burpees

Great workouts today

June 3rd

solid workout with Adrian this am

Main set:

5 front squats

5 sled pull runs

repeat 4 times

noon run- 1:10 easy

June 2nd

Crazy tired today- only did 1 workout.

6am workout with Angel:

long warm-up

3 clean and jerks (55#)

100 meter row (sub run when rowers were utilized)

repeat 10 times

I think it was about 13 minutes

May 2009

June 1st

6am workout with Adrian

2 x 400 meter run

tabatta squat and pull-ups

(4-5 pull-ups each round and 13-15 squats each round)

repeat 2 x 400 meter run

run to PG

12:15

Pilates workout, long time since I done this. Felt hard! Hoping to combat some sciatica.

May 31st

1:10 run in the evening, felt good.

May 19th-30th

Some combo of strength and running every day except the 29th (first day off in over 10 weeks). 

Keeping it light and pretty cruisy but feeling good.

Monday May 18th

Happy Birthday, Sam!

6am workout with Adrian

warm-up with 5 rounds of jump rope, push-ups, squats

Main set:

5 clean and push-press (55#)

10 pull-ups

max rounds in 13 minutes

(I think we got 6 rounds)

PM run- 5 miler at planet granite, a bit faster than last week

May 17th

Sunday (May 17th)

As of today it's been over 1 month of "zero zeros." Something every day even if it's just an easy run...

SUPER easy run. Today was truly more of an active recovery day. Ran about 2.5 miles easy then walked. I was VERY sore (can't remember being this sore) and tired.

Saturday-

crazy workout with Carl

3 rounds of:

37 lunges (each leg) with the 50# "french fry"

37 KB swings (27#)

37 box jumps

37 pull-ups

The redeeming factor was that this was a partner workout so you were able to share the work. The lunges were brutal! I should have probably gone a bit heavier with the KB but my HR was getting up there so keeping it lighter allowed me to reign myself in.

Friday

Long warm-up

Back squat and pull-up workout:

Used 65-70# for back squats and focused on perfect form and going deep

after every set of 5 BS, I worked on pull-ups

Did about 7 rounds of 5 back squats, 5 pull-ups

Thursday:

Can't remember my workout! 6am session only (no run)

Wednesday:

6am workout with Adrian

long warm-up

100 push-ups with 12 box jumps ever minute

Total time was about 9 minutes

run at lunch - easy 5 miler

Thursday May 7th

6am workout with Adrian

thorough W/U (double unders felt awful this am)

Main workout

30-20-10

box jumps

pull-ups (jumping)

push-presses (2 x 20# dumbells)

Dessert

Tug of war- actually pretty tough work and a lot of fine. Especially since my team kicked ass.

Random note- I just tried "Toaster Oven" for the first time. I don't eat sandwiches very often but this one ranked right up there with the best I've had in a LONG time!

Planning on an easy run tonight before our Office date...

Catching up (again)

May - 6th (Happy Birthday Carrie)

workout with Adrian (6am)

warm-up

15 OHS (35#) 4oo meter run

repeat for a total of 5 rounds

Time: about 17 minutes

ab mat sit-ups and L sit hangs (2 rounds each) to finish it off

Under normal circumstances I would have gone heavier on the OHS but it was definitely beneficial to focus on the full ROM.

50 minute easy trail run at lunch

May 5th

workout with Angel (6am)

30 partner pull-ups

5x12 backsquats increasing weight each set (rest 1:30 in between)

-few warm-up rounds with 35#

round 1- 35#

round 2- 45#

round 3- 55#

round 4 and 5- kept it at 55# to work on going DEEP

100 knees to elbows, run 200 meters every time you drop down from the bar (only got to about 70 reps but had to leave due to time. This killed my hands!)

20 minute jog in the evening (planned to run an hour but felt crappy)

May 4th

workout with Adrian at 6am

max reps in 12 minutes

26# KB swings, push-ups (needed a minimum of 5o of each)

249 total reps

Sunday May 3rd

55 minute treadmill run easy

Saturday May 2nd

Thrusters (55#)

pull-ups 

rep scheme was 21-15-9 (had to run to the fence every time the thrusters were split up)

I have been working on my pull-ups a lot and did the set of 21 and set of 9 as normal pull-ups. 15 round was jumping pull-ups. 

Friday May 1st

30 minute easy run (felt really tired / flat)

This Week

Sat. April 25th-

Sam and I are in Santa Rosa for the weekend. Got away for a little R&R before he starts his new job and plan to do a few good bike rides while we're up here. 

Friday April 24th- 

Gorgeous easy run in the trails in MV (50 minutes)

quick circuit following my run:

30 DL with 50# DB

30 lunges with 15# DB in each hand, one locked out overhead

30 push-ups

Repeat for 20 reps

Repeat for 10 reps

Thursday April 23

Work-out with Adrian in the am:

5x5 DEEP back squats (only used 55#, working on form)

Each set of 5 was followed by 5 pull-ups

45 minute easy run in the pm

Wednesday April 22nd

Workout with Adrian in the am

Solid warm/up with box jumps, double unders, knees to elbows etc.

Max rounds in 12 minutes

10 Push presses

10 lunges 

10 uneven push-ups (One hand on the dumbell)

I used 25# dumbells, don't remember how many rounds....

easy 1 hour spin in the eCycling studio at 4pm

Monday-

50 minute run at lunch

Catching up- April 20th

Oops- I somehow totally fell off my workout tracking program! I figure it's better to get back into now chalk up the last few weeks to a "minor oversight."

Sunday-

Gorgeous weather in San Francisco. Did about an 8 mile run in the 85 degree weather. Perfect.

Saturday-

Short run before working out at SF Crossfit. Felt tired / flat

Crossfit:

30 minute thorough warm-up

work up to heavy back squat

5 rounds of the following (not for time):

3 back squats (105#)

max pull-ups

max push-ups

max dips

Round 1:

3 x 105# back squat

7 pull-ups

25 SLOW chest to the group push-ups

5 unassisted dips

Round 5:

3 x 105# back squats

4 pull-ups

15 push-ups

1 dip

Rounds 2,3,4 were somewhere in between!

Following the workout I spend the day walking around the city with my mom, probably 6 miles or so. Great recovery!

Thursday

1:00 before and after working out with Kelly S.

5 rounds:

- holding 2 20# weights

-hold one weight in the rack position, other arm is locked out overhead, 1 lunge left, 1 lunge right, switch arms

20 - lunges

15 - knees to elbows

I think the whole thing was around 16 minutes. The lunges were much tougher than anticipated due to having to stabilize with 20 pounds overheads. 

Saturday through Wednesday...

I am working on posting daily but old habits die hard!

Saturday-

still felt a bit flat, 1 hour run only

Sunday-

awesome bike ride with Sam. Only about 45 miles but it felt great to be back on the road. eCycling is definitely helping!

Monday-

Awesome 1:00 run at lunch. I did the "stairs" of SF- Coit Tower, Lombard St. and Lyon Street starting from my office downtown. One of those rare days when everything felt good and I finished about 5-10 minutes faster than I normally do for that route.

6pm- OHS workout with Angel. The goal was to work up to 15 OHS using body weight. I did 5x3 with 75#. Still have a way to go before the bodyweight OHS but I'll get there.

Tuesday-

1:40 eCyclign class with Charlie. Lots of Zone 4 work. Great workout.

6pm- "Oympics" with Kelly S. I should probably have skipped this one. I felt SUPER flat and hungry during the whole session. 1 minute max reps of- seated presses, deadlifts (35#), jumping goblet squats (35#), line touches, sit-ups, push-ups and 2x400 meter run...

Wednesday-

OFF

Friday March 27th

It's been a few days since my last update...

Wed.

On Wednesday I was reminded of what it means to be a bit "overdone." I woke up tired and very sore and it went downhill from there. I jumped into Alison Starnes' (cycling badass!) eCycling class and was greeted with some zone 5 (meaning VERY hard intervals) and I just didn't have the legs. Had to cut everything back, tone down the intensity, and struggle to hold on for an hour rather than the full 90 minutes. 

Thursday

For as bad as I felt Wednesday, I felt fantastic on Thursday.

12pm- 1:00 run at lunch. I was working in Mill Valley and it was 75 degrees and sunny, perfect day for a trail run. I started with the dipsea trail steps (goes up for a mile) and then headed to Muir Woods. Gorgeous.

6pm-

strength workout with Adrienne Bozman

5 sets of 10 reps Back squats with 95#

5 sets of 10 reps shoulder presses with 25# each arm

I definitely had some fatigue left in my legs. Back squat sets were 10,7,7,55 reps.

Finished it off with 5x5 pull-ups (working on these this month)

Friday March 27th

skin the cat warm-up

21-15-9

burpee-medball clean-wall ball combo then pull-ups

7:37 (jumping pull-ups)

March 24th

Very tired tonight....

12pm- 1 hour run at lunch (including Coit Tower and the Lombard street stairs)

6pm- 20 minute run to workout, 25 minute warm-up, 10 minute "main set", 10 minute run home

Main Set:

- 1000 meter row

- 50 thrusters with the 35# bar

- 30 pull-ups

This workout was supposed to be "for time" but my pull-ups REALLY slow me down. Rather than do assisted or jumping I banged them out 1-3 at a time. Thanks to Kelly S for the encouragement!

Monday March 23

I finally got back on the bike today. Good thing since my ride is fast approaching. Thanks again to everyone that has donated so far. Remember, no donation is too small! Every little bit helps.

12pm

1:05 minute eCycling class. Solid workout with zone 4 intervals (www.enduranceptc.com)

6pm

Workout with Angel

7/7 split leg dumbell snatch

7 pull-ups

7 push-ups

Repeat 3 times in 7 minutes. 3 rounds for a total of 21 minutes and 63 / 63 DB snatch, 63 pull-ups and 63 push-ups. 

I had to do some of the pull-ups as jumping pull-ups by I am working hard on these in April. I want to get 21 in a row by the end of the month! Also had to drop my weight for the DB snatch. Started with 35# but my left arm hit failure fast- dropped down to 25#.

Ready for tomorrow....

Two Great workouts

After a week of low intensity efforts, it felt great to really push it the past two days. 

Friday:

short WU run

dead lift warm-up

5 rounds for time:

-10 deadlifts 115#

-20 push-ups

- 30 double unders

Total time was a bit over 11 minutes. For me, the hardest part was completing 100 push-ups quickly. I was sore yesterday!

Saturday:

Tempo run- 45 minutes (short on time)

Sunday

5 mile WU run with some interval work

5 rounds for time:

-4oo meter run

-30 wall ball shots (14#)

-30 box jumps (18 inches)

Total time was 26 minutes. Sam and I did this together and we were both kicked! The whole session was less than an hour but we got a lot of work done. 

Finally back to some weights this morning

I am happy to report that I was finally able to do a strength session this morning. Not so happy to report that I am feeling crappy again this afternoon so perhaps it was too soon! Live and learn...

Alarm went off at 5:30 am, great way to start the day:

15 minute warm-up run

great workout with Adrianne

-dynamic WU

-clean and jerk movement review

-10 clean and jerks (65#) run <.2 miles

-8 clean and jerks run <.2 (longer than the first run)

-6 clean and jerks run .2 miles

-4 clean and jerks run .25 miles

- 2 clean and jerks DONE 

The main set was just over 11 minutes all in.

It felt great to be moving some weight again but I made a few observations:

1. Should have gone a bit heavier (moved through the reps pretty quickly) but it was certainly a challenging load. I had to break up the sets of 10 and 8.

2. Felt VERY flat on the run...still not totally recovered and probably feeling some of the effects of adjusting to a strict Zone plan. 

Finished with a 15 minute run back home for a smoothie. Hoping to be back at it this weekend but I will prioritize getting 100% healthy.

feeling better and the sun is shining

Things are looking up. I am finally feeling better and it is a gorgeous sunny day in Mill Valley. I checked the box with a 5 mile easy run at lunch (in the trails) and plan to get a strength session in this evening. 

Strength-

OHS drills (work on erector strength) with med ball and KB

Work up to heavy front squats

Hoping to start re-introducing some intensity this weekend. 

Hard-core zone experiment day #3!

Zone experiment

I am still sick! This is getting very old. In hindsight, I may have been better served to rest last week rather than "checking the box" by doing short run workouts. I am ready to get back at my strength training (with a focus on intensity for the next month) but I must be patient and prioritize getting healthy first.

In the meantime, I am starting a 30 day Zone experiment today. For the next 30 days I will follow the Zone prescription to the best of my ability and see what happens. If, after 30 days, I am not feeling strong and seeing good results in my training I will abandon the ship and go back to my normal (mostly clean) daily nutrition plan. Sam is starting a strict 30 day Paleo diet so it will be interesting to compare results as we go. 

I hope to be back in the gym by mid-week and will post more training sessions as soon as I am back in action. 

finally running again

We had an incredible trip to Utah. Can't beat some solid training at Gym Jones followed by perfect skiing conditions with good friend. Now that I am home I have been feeling like hell (figures) but doing my best to clean up my nutrition and get in some decent run sessions.

Sunday:

40 minute run (really felt the altitude for some reason. Perhaps because I started by running UP the mountain...)

Full day of kick ass skiing

Monday:

Home:-( Crazy day at work and felt really run down from the travel.

7 mile run in the evening

Tuesday:

another 7 mile run. Planned to do a longer run (10+) and some strength work but was feeling really run down. Cut it short but added some "work":

1o minutes easy (7.4)

20 minutes  of 1 on 1 off (10.0 / 7.3)

15 minutes (5 min. 7.3, 5 min. 7.7, 5 minutes 8.0, 5 minutes 8.3)

finished easy

Hoping to shake this tomorrow and be fully back in action. Aiming for 80+ miles this week.

Final Day at Gym Jones

I am a few days late with this post- busy skiing in Park City... The last few days have been a 40 minute run (at altitude) to get the kinks out in the morning, followed by 9 hours on the mountain. No complaints at all. Sam is tearing it up after just learning to ski last year so we are having a blast. After 4 days of straight strength / intensity work, I was jumping out of my skin to go for a run!

Please ignore the "tracker" for my Aids Ride fundraising. For some reason it is not acknowledging the generous donations you guys are making. Thank you, thank you, thank you.

Okay, Day 4 at Gym Jones

20 minute warm-up on the airdyne

Accumulation Workout:

This workout was a killer but a lot of fun- truly. The "accumulation" means that we actually did 3 mini hard workouts, each about 5 minutes, as the main set.

1. tethered band sprints forward (hard and fast as far as you can go) x10

followed immediately by 10 body weight deadlifts

repeat circuit 2 more times- no rest.

2. tethered band sprints backwards x10

followed immediately by 10 push-ups on the parallet bars

repeat circuit 2 more times

3. 100 meters all out rowing (rest as long as it takes Sam to do the same) x 10

All in all it was an incredible few days of training thanks to Rob "Maximus" MacDonald and Mark Twight - pretty amazing / inspiring place to train!

Day 3- the fun really begins

I don't think I have ever done such a hard workout in my life! Including Ironman races which are approximately 20 times as long.

Warm-up

Airdyne for 10 minutes

Main workout IWT:

1) 12 Kettle Bell swings with 53# + 2 minutes of rowing (hitting at least 500 meters) 

then rest 2 minutes

repeat circuit for a total of 3 rounds (501, 501, 502*)

* Rob told me that he had never seen a women hit 500 on all 3 rounds - fighting words! that comment made me DIG!!!!

Rest 3 minutes

2) 12 KB goblet squats with 53# + 2 minutes on the airdyne (15seconds all out, 15 seconds "not as hard" for a total of 2 minutes) - aiming to hit 30 calories (the measure on the airdyne) each round

rest 2 minutes

repeat 2 more times for a total of 3 rounds (32, 30, 29*)

* I physically could not dig any deeper on the 3rd round. I haven't felt that way in a VERY long time- throat puckering, sweats....very close to throwing up the delicicous breakfast Sam had prepared for me a few hours earlier!

Rest 5 minutes

3) "Recovery"

4 minutes of 30 seconds push-press/ 30 second overhead hold with 10# - this is WAY harder than it sounds. The holds wreck you but if you bring the weights down you are signing up for a "penalty round" at the end.

All in all our workout time was less than 90 minutes but we were spent. It was awesome!!!!

The altitude definitely does not help but Rob is quite a motivator. He got some pics which I am sure are going to be lovely (who doesn't look good goblet squatting and on the verge of puking?). I'll post them ASAP.

One more session tomorrow then it is off for some R&R (skiing) in Park City. 

Gym Jones Day 2- the fun continues

After a solid 11 hours of sleep last night Sam and I were ready to get back into the gym today. We were told to expect an "easy" form/drill/technique day once we got there. This was partly true..

Things I learned:

1. It is important to occasionally do a workout that somebody else designs. No matter how hard we try, we are all drawn to what we do best.

2. I have a very imbalanced core- strong "abs" week erector muscles. Mark was kind enough to show me some "fun" drills to practice to address my weaknesses. Sam got some good pics but we left our camera cord at home so the pictures will be posted later. 

3. Ring push-ups are VERY humbling!

Workout:

Warm-up

15 minutes on the airdyne

power clean drill progression (1 second drill)- focused on straight arms and big jumps (65#)

10 minutes of:

1 power snatch followed by 1 OHS- every 30 seconds for a total of 20 rounds (45#)

Main workout:

30 OHS using 30% of bodyweight

30 ring push-ups (goal is to have your feet higher than your hands in the rings) I only got 5 that way!

20 OHS 

20 ring push-ups (5 legit, 15 knees on ground)

10 OHS

10 ring push-ups (all knees on ground)

Gym Jones Day 1

Today I was introduced to something that can best be described as a medieval torture device- the airdyne. If you have never seen an airdyne, go scour your grandparents' basements- it's entirely possible that that there is one down there being used as a laundry rack!

The airdyne is a "bike" with arms and it has been around forever- it sucks! Sam and I learned to respect it immensely today. 

Day 1 -

flew into SLC this am 

4pm start at Gym Jones

warm-up on airdyne

"Louder than 10" (watch the movie "This Is Spinal Tap" if you don't get the reference)

11 rounds for time:

5 med ball slams (mine was 15#)

10 push-ups

15 Kettlebell swings (35#)

11 rounds is a LONG time! I was ready to wrap it up by about round 4. Total time- 13:30 (30 seconds behind Sam, I'll need to get him next time!)

then 10 minutes active recovery on airdyne

followed by airdyne Tabata intervals (20 seconds of all-out work, 10 seconds of rest) 8 rounds

I was truly questioning my fitness by the end of the Tabata intervals- 100% spent. We capped off the day with a trip to Acme burgers..100% local/ organic/ grass fed etc. Awesome. I'll post a picture of Sam's "grande special" later on but I had an incredible salmon burger - just what the doctor ordered!

We're ready to get back at it tomorrow.....

a good start to vacation

thanks for your support:

http://www.tofighthiv.org/goto/clairemcgowan

After a much needed day off from training yesterday, I felt great this morning. After starting my day with my favorite weekend meal....strawberry / protein smoothie and an ezekial english muffin, I was ready to get after it!

Training:

1:40 run (about 13 miles) of trails, hills, and stairs

gym workout (thanks to Rob "Maximus" McDonald):

30 push presses with 2 30# db

40 pull-ups (unassisted, band, and jumping combo)

50 KB swings with a 35# KB

60 sit-ups (30 in the GHD)

70 Burpees

Total time- 21:45 

I felt pretty flat in the gym after my run, the two sessions were pretty close together. I ended up breaking up the sets more than I normally do and stopped twice for a quick trip to the water fountain. I was very glad to be done with the 70 burpees!

For those of you who don't know him, Rob is a professional MMA fighter and current Ring of Fire light heavyweight champion.  He's also probably one of the nicest guys in the entire world.   You can check him out here at www.ultimatemaximus.com

and so it begins

I am perhaps the least likely blogger of all times. I struggle to maintain a training log (understatement!) and find that I do my best work when I keep my professional "to-do list" neatly hand written on a note pad.

But, I have to start someplace so here goes. Why am I starting this now? Two reasons- I have recruited my brother to do the Aids Ride with me and the clock is ticking. The 7 days of riding (about 600 miles) does not worry me nearly as much as the fundraising- which I am just starting now! I hope this helps. If you enjoy reading my blog, and maybe get a few workout ideas, I would definitely appreciate your support. Donations can be made at:

http://www.tofighthiv.org/goto/clairemcgowan

Secondly, Sam and I are about to embark on another trip to Utah to train with the minds behind Gym Jones (www.gymjones.com) and then ski in Park City with the Chitwoods. I am hoping this will motivate me to take pictures and record our adventure! It is a very good thing that Sam and I found each other- I am sure there are not too many other people that would consider 4 days of grueling training the perfect start to a vacation. Here goes...