Training Log Archive: chelsealuttrall

Yowch! That was a good workout and now my muscles shake when I walk!

3 sets squats 12x 115# - I need to go up in weight next time.
3 sets front squats 12x 95# - That's still a good weight for me until i strengthen my lower core more.
3 sets deadlifts 12x 95#, 115#, 115#. This was the first time I went up on this. My back was too weak prior to go up, and today it seemed like a good weight. So bueno!
2 sets of 12 stair steps (5 or 6 spacers....to make it to 90degree hip flexion) with 25# dumbells in each hand.

In between sets, I did my hip workout and stretches. By the end I was super shakey and worn out.

C • 5hrs of sleep? 3

walk to & from work. still postholing but only to ankles now.

Treadmill run. 5 miler. 6.5speed/9.15min/mil

Bench Press 12reps ea 55#, 65#, 75#, 65#, 55#
Pull downs 12 reps 70# 5 sets
Bridges on ball.

Snowshoe with J. A few hard efforts, but mostly social with J.

Met James for planned run at cheyenne mtn state park. I was supposed to have a 4 mile recovery run. We thought the trails would be well packed by now from snowshoers and hikers. We were totally wrong. We tried trail running from one trail head and it was just impossible to run, so we relocated trailhead where we found a track from a bobcat vehicle or something from one side to the other side of the park. We ran in those tracks which were poor footing- I did well but James had issue. I think my stabilizing exercises helped with my agility and stability in those tracks.. I doubled back a few times for him, and then we got back to the car and decided to run on the park road for at least another mile or so.

I did well. This was the first cold weather run since my sickness and I not only didn't have lung issue, I was actually running at a very strong/fast clip for the terrain. It was encouraging.

Started out too full, so walked at a good clip for .5 miles. Then, I was able to run (speed 6, 10min/mile) and warmed up the rest of that mile.

High Tempo/Cruise Interval 1: speed 6.5, 9.13 min/mile, .75 miles
.25 slow run (5, 12m/M)

High Tempo/Cruise Interval 2: speed 6.7, 8.57 min/mile, .75 miles
.25 slow run (5, 12 m/M)

High Tempo/Cruise Interval 3: speed 6.7, 8.57 min/mile, .75 miles
.25 slow run (5, 12 m/M)

High Tempo/Cruise Interval 4: speed 6.8, 8.49 min/mile, .50 and speeding up to 7, 8.34m/M for final .25.
.25 slow run (5, 12 m/M)

Last half mile to make it a full hour of motion. Just walked to stretch hips and finish cool down.

So stoked I did this. It was a complete victory in the mental department. I totally didn't want to run let alone do speed work. My full belly to start off almost became my reason to quit and then I made myself settle that down with a walk then pep talked myself into doing it. Wahoo!

C • How are the lungs doing? 2

Hips exercises