Training Log Archive: mariaamaya

Okay, I debated about where and how to do this. I wanted to make sure I could stop if I started hurting, so low and behold I did a combination treadmill/outdoor run - boy was that brutal!!!!

I did a bit of walking and some serious stretching just to stay strong. It was tough to do so much running on the treadmill, it would have almost been easier to do it all outside but I was a little nervous about being stuck out there and aggravating it by having to walk home. Anyway, I did a lot of walking at the end because I was getting sore, at the end my legs hurt so much but the area that was injured never actually hurt - phew! Thats one of the reasons I didn't run so fast, I wanted to be really careful. Cardio was super easy the whole way.

I didn't like how much it hurt, I was getting so much better and stronger before this ridiculous injury!! Ugh... :(

0-10 min WALK @ 3.0 mph @ 2%

90 min RUN:
10-18 min RUN @ 5.6 mph @ 1% (entire run was done @ 1% except at end where noted)
18-25 min RUN @ 5.7 mph
25-45 min RUN @ 5.8 mph
45-65 min RUN @ 5.8 mph
65-80 min RUN @ 5.9 mph
80-95 min RUN @ 6.0 mph
95-100 min RUN @ 6.1 mph

0-5 min WALK @ 3.0 mph

37 min RUN
5-10 min RUN @ 5.5 mph
10-25 min RUN @ 5.6 mph
25-42 min RUN @ 5.7 mph

42-42:30 min WALK @ 3.0 mph

BREAK: stretch, eat, drink

42:30-48 min WALK @ 3.1 mph

52 min RUN:
48-50 min RUN @ 5.4 mph
50-60 min RUN @ 5.5 mph
60-70 min RUN @ 5.6 mph
70-80 min RUN @ 5.7 mph
80-90 min RUN @ 5.8 mph
90-93 min RUN @ 5.9 mph
93-96 min RUN @ 6.0 mph
96-98 min RUN @ 6.1 mph
98-99 min RUN @ 6.2 mph
99-100 min RUN @ 6.3 mph

BREAK: stretch, eat drink

0-11 min WALK @ 3.0 mph

Run outside:
1:16:24 min

BREAK: stretch, eat, drink

Back on Treadmill

11-19 min WALK @ 3.0 mph

11 min RUN:
19-22 min RUN @ 5.0 mph
22-25 min RUN @ 5.1 mph
25-30 min RUN @ 5.2 mph

30-33 min WALK @ 3.2 mph

12 min RUN:
33-45 min RUN @ 5.2 mph

45-48 min WALK @ 3.2 mph

12 min RUN:
48-56 min RUN @ 5.3 mph
56-60 min RUN @ 5.4 mph

60-63 min WALK @ 3.2 mph

19 min RUN:
63-82 min RUN @ 5.4 mph

82-83 min WALK @ 3.2 mph
83-84 min WALK @ 3.2 mph @ 2%
84-85 min WALK @ 3.2 mph @ 3%
85-86 min WALK @ 3.2 mph @ 4%
86-88 min WALK @ 3.2 mph @ 5%
88-89 min WALK @ 3.2 mph @ 6%
89-90 min WALK @ 3.2 mph @ 7%
90-96 min WALK @ 3.2 mph @ 8%

0-10 min @ 2.0% @ 3.0 mph warm up

10-15 min @ 3% @ 3.2 mph
15-20 min @ 4% @ 3.4 mph
20-25 min @ 5% @ 3.6 mph

Hold at 3.8 mph while continuing to increase incline
25-30 min @ 6% @ 3.8 mph
30-35 min @ 7% @ 3.8 mph
35-40 min @ 8% @ 3.8 mph
40-45 min @ 9% @ 3.8 mph
45-50 min @ 10% @ 3.8 mph
50-55 min @ 11% @ 3.8 mph
55-65 min @ 12% @ 3.8 mph

Keep incline @ 12%, start dropping speed
65-70 min @ 12% drop to 3.7 mph
70-75 min @ 12%. @ 3.6 mph
75-80 min @ 12%. @ 3.5 mph
80-99 min @ 12% @ 3.4 mph

100 min, 5.83 miles

RESTART TREADMILL
0-30 min @ 12% @ 3.4 mph
30-35:16 min flat @ 3.2 mph

135:16 min, 7.83 miles

Good walk, needed to do 2 hrs., long week, leg feeling much better.

Super short bike, no time. Warmed up, pushed and cooled down!

Super short run but good to get this done, felt pretty good. Only allowed to do 3 miles, but oh, well!

Walk 4: Uphill TM walk or Step Mill, 1hr. - supposed to do 1 hr... ran super late!

342 calories
202 floors

0-3 min @ level 5
3-6 min @ level 6
6-9 min @ level 7

9-20 min @ level 8

20-30 min @ level 9
30-37 min @ level 10
37-38 min @ level 11
38-39 min @ level 12
39-40 min @ level 13

40-42 min @ level 5

I think the stairmaster causes the most tenderness - maybe I should just stick with the bike! Tough workout though!

Warm Up:

20 Squats
15 Push-ups
15 Sit-ups
20 Lunges

Workout:

6 ManMaker, 3 Wall Climbs, 13 MB Burpees
6 MMs, 8 Wall Climbs, 13 MB Burpees
6 MMs, 2 for 1 WB, 14 MB Burpees
6 MMs, 13 Sit-ups-Stand-ups, 15 MB Burpees
60 MB Push-ups

4 Rounds of:

8 Ring Dips
12 Slam Ball Burpees
20 S2OH

I got through the top portion and then

1 Round + 8 Ring Dips

Leg was a little tender from the stair master so I had to modify a few of these exercises, which made me go that much slower.

(ManMaker: Push-up + Renegade Row + Thruster + OH Lunge)

DIdn't have an actual workout planned, so I did the hard one from last week that I really liked.

0-10 min warm up @ level 4

10-56 min of the following:

1 ROUND OF:
3 min @ level 5 / 100 rpms
2 min @ level 16 / 60-65 rpms
2 min @ level 7 / 100 rpms

7 ROUNDS OF:
3 min @ level 8 / 100 rpms
2 min @ level 18 / 60-65 rpms
2 min @ level 6 / 100 rpms

Super tough!