March 12, 2008

Ran Outside 3.2miles (40mins)
felt good, no walking... :-)
Food Today
Cereal, small bowl 200
Yogurt 100
Orange 100
Special K bar 100
Carrots hummus 150
Salad 250
Wheat Thins 100

March 11, 2008

Audio Bike 40mins
Tri Extension (tired and hungry)

March 9, 2008

Ran 2.0miles
Yoga

March 7, 2008

Ran 30mins
Lifted legs

Friday March 6th 2008

Ran 30 mins- medium run, no hills, sprint last 5 minute
Lifted legs,
Smith machine legs, squats, inside leg, outside leg and hamstrings.
tired today

March 4, 2008

Ran Interval Training, Sprint and Hills
45mins
Core, abs

March 3rd

Weights Upper Body
Arms (Bi, Tri, Pushups Dips, Back Pull down)
25mins

March 2, 2008

Ran 50mins
7km, 4.32 miles

March 1, 2008

Walked 10mins,
Ran 20 mins
Walked 5 mins uphill

Monday, February 28th

This week:
Monday:Flew To china, no working out
Skipped tuesday (didn't exist)
Wed: Ran 35 mins, and 4 mins uphill level 5
almost passed out from the heat in the gym
Lifted, Shoulder, back, bi's and lots of abs.
Thursday: Biked for 20 mins, Lifted Legs. Roman Dead Lifts, Lounges, inside leg and outside thigh.
Friday day off!

Last week, I forgot to blog. Ran 2 - 3 times, biked 2 and lifted legs hard.
Weight 130

February 11, 2008

Oatmeal (120 cal) ,yogurt(not non fat 180 cals), Lean Cousine (280 cals) 10 almonds (100), Broccli/Cheese sause - (100), 5 large cheese raviolis w/meat sauce

weight 129lbs

Workout- 40 mins Bike
Worked out to ITrain Bike Exercise
Med- intensity work out

Issues with health LOG

January 31st- dinner party with shelli
(after pap)
Got sick,
Feb 1st Hospital- Kidney Bladder Infection
NO FOOD unitl Feb 6th

Feb 6th Cant remember what I ate- Feb 7th
Weight-127 YEAH. GOAL is 125lbs.

Feb 8th- Salad, Carrots, orange (healthy) (was still super run down and had to take a 3 hour nap)
3 small bowls of special k for dinner
2 martini's

Feb 9th- made homemade tacos, coffee, and oatmeal, had halibut for dinner, with tomatoes and 1 glass of wine

Feb 10th- Walked 3 miles (55 mins), Oatmeal, COffee, small small bowl of cereal, 8 almonds, large spinach salad with 2 slices of cheese pizza, 1 martini, 1.5 glasses of wine and a ton of water for dinner

Tuesday, Janauary 29th

Breakfast :coffee 90cals ,
Yogurt 190

Lasagna 500 cal

Orange 100

Edamame 75

Dinner Indian Food 500 (brown rice , broccoli)
Total Daily Calories: 1350 cal

Run- Goal 3 miles
Actual:
10 Min Bike
30 Min - Elliptical level 5
(Tread mil was broken)

Monday, January 28th

Workout- scratched, I wasnt feeling good.
Food- 2 yogurts (400 cals)
Orange 100
Lazagna (450)
Indian Food (600) Total: 1550
No workout :(

Saturday, January 28th

Goal : 4 miles!

yeah, i actually did it!

45mins later, sweaty, and watching the miss america pagent for motivation....

but i did it

Food- black beans, quesidilla, hamburger bun, champagne, wine (2) beer, and shot

ouch!

Here was the night at least ( and one of sabi)

January 24th Thursdays Workout

Duration: 45 Min
Event: Treadmill Run
Distance: 3 miles
Ran 3 miles in 29 mins

Breakfast, Nonfat Yogurt, 1/2 apple, granola.
Dinner: little salad, potato pasta nioki, fried mozzarella

Lunch, orange, chips (5 Doritos)

January 23, Wednesday Workout

Duration: 45 Min
Event: Treadmill Run
Distance: 3 miles
took 29.mins
Walked .5 mile

Lifted Lat Pull Down and Row

Food

Yogurt 100 cal
Granola 20 cal
Orange 50
Soup 300
Dinner: 500 (buca with travis parents) 3, pizza slices, 1/2 manacotti, big pc of cheese bread

January 21st Workout

Duration: 35 Min
Event: Treadmill Run
2 miles
Walked 1 mile
Biked 10 mins

1/17/08 Workout

Duration: 30 Min
Event Bike

additional Core- (back extensions, plank)

1/16/08 Workout

Lazy Run
Time: 20mins
Distance 2 miles

Felt Like crap, im out of shape and tired today!

This one is for lauren...

Since I watched lauren struggle last night working out I decided to do some research.

Hip Joints..... Here is the research that I have found

Runner's Resource Guide: Basic Strengthening Exercises

They should be done every other day. Some of these exercises can be performed with or without weights. Do not lift weights before running. If you wish to use weights and are unable to purchase them, a hand bag with soup cans in it can be used.
Exercise both legs according to these directions. If one leg is weaker than the other, exercise the weak one only. When both legs can lift the same amount of weight, exercise both legs.

Exercise #1 - Side Lifts
Starting Position: Lie on your side on a table or firm mattress, with your body and top knee straight, and with the bottom leg bent behind your back (Fig. 1A). The top leg is to be exercised. If using weights, put the cloth or velcro strap or shortened leather belt around your instep with the weights secured. The weights should remain steady and not slide down your foot as long as you keep your foot parallel to the floor.

Action: Lift the leg slowly to a maximum height of 12 inches. Keep the leg and body straight. Do not move your hips from side to side (Fig. 1B). Hold the weight up for one second. Slowly return to starting position. Repeat 10 times; rest 30 seconds and then do another 10 repetitions. DO NOT CAUSE PAIN.

Exercise #2 - Hip Flexion
Starting position: Sit on a high desk or table with the legs hanging over the table edge at a 90 degree angle so that the weights are hanging above the floor. Grasp the front edge of the table with both hands (Fig. 2A). Secure the weights around the instep while keeping the ankle bent upwards.
Action: Keeping the knee bent, slide the thigh about eight inches off the table without taking your hands off the table (Fig. 2B). Hold for one second, then return to the starting position slowly. Repeat 25 times. Rest one minute, and then do another 25 repetitions. DO NOT LEAN BACKWARDS OR LET GO OF THE TABLE. DO NOT CAUSE PAIN IN ANY JOINT. It is normal for the muscle to feel fatigued.

Exercise #3 - Straight Leg Raises: Hip Flexors and Quadriceps
Starting position: Lie on your back on a table or firm surface. THE LEG TO BE EXERCISED IS STRAIGHT AND IN COMPLETE EXTENSION. THE OTHER LEG IS FLEXED (bent) at the hip and knee so that the foot is planted on the surface of the table (Fig. 3A). Secure the weights around the ankle to be exercised.
Action: KEEP THE LEG TO BE EXERCISED COMPLETELY STRAIGHT. SLOWLY raise the leg until the ankle is approximately 12 inches off the ground (Fig. 3B). SLOWLY lower the leg back to the starting position. Perform the exercise and repeat again 25 times, for a total of 50 repetitions.
Note:
When raising the leg, the knee must be kept STRAIGHT.

Exercise #4 - Partial Sit-Up
Starting Position: Lie on your back with the hips and knees comfortably bent (Fig. 4A).

Action: Bring the chin towards your chest and slowly lift your neck and shoulders off the floor until the back of the shoulder (scapula) is off the floor (Fig. 4B). Hold this position for one second, then slowly bring the shoulders, neck and head backward to the starting position. Relax for 5 seconds, then repeat the exercise again for a total of 10 repetitions. Increase the repetitions as you become stronger.
Note: For beginners, the hands can be placed at the side of your body to assist you. After a week or two, place your arms on your chest, and finally, after another week or two, place hands clasped behind your neck.

Click here for photo explanations

http://www.nismat.org/traintip/runner/strength.html

Monday, Tuesday, No Runs.....

Log Monday Night 1/14/08

Work Out: Eliptical, 30 mins...

lauren and I were tired

1/15- work out... dinner at Ruth Chris, no running today!

Heres the start line for a little motivation....

Start Area and Location of the Start Line

When you arrive at the Start Line in Balboa Park on race morning proceed to the Start Line Village located on 6th Avenue between Laurel and Palm Streets. Fuel up on water, Accelerade, fruit, coffee and other foods. There are also medical stations, the UPS gear check and 300 portable toilets.

Salyms Goal for Today

• 2 miles.....run, 2 miles walk!
• Find a schedule of when i need to run, how long, and how to set weekly goals.
• Teach Kiper how to use the blog!

So we have it: Here is the registration link for next week (85.00)

http://www.rnrmarathon.com/registration_info.html

Day One.........deciding to do it.

So its official......

We are doing it!

Day One. Research, commitment, training and a goal