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