Weekday workouts (6/1-6/7)
Hi all! Wishing you all happy & healthy activities this week!
Monday: 750mts (used TI to break my pull buoy habit.... may take me longer to swim than in the past but at least I survived!)
Tues: 6mi in early am and then 6 mi mid-morning (back-to-back runs)
Weds: marathon group hill repeats
Thurs: 4mi trail run/flagging, then 500 mts swim (17min, without pull buoy)
Friday: am run and hiking/flagging trail in pm
Saturday: LAST trail run as a coach (whew!)
Sunday: Manasass Mini Tri (250yrds pool swim, 4mi bike, 1.5mi run)
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
I'm trying to decide if my current schedule has me at risk for over training. I really enjoy everything that I'm doing but I'm on the fence. I think I'm going to give this schedule a month and jus****ch for signs of over training. I definitely never thought this would be anything that I would have to be considering.
Monday - Boot camp, walk, circuit training
Tuesday - Interval training, walk
Wednesday - Boot camp, walk
Thursday - Boot camp, walk, circuit training
Friday - Boot camp
Saturday - Long walk
Sunday - Rest
This is going to be a really good week, but not one filled with a lot of training... My husband is coming home from a 9 month deployment later this week. :) I am SO excited!!!!
Monday - Zumba
Tuesday - Swim workout and crossfit
Wednesday - 16 mile bike ride instead of spin class :)
Thursday - Spin class
Friday - ?
Saturday - ?
Sunday - ?
289 / 273 / 163.4 / 164 10cc AP Standard 
my band!
I think you will have plenty of workouts!
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
A mixture of running/walking and elliptical workouts.
Monday 3.6 miles run/walk in 52 mins.
Tuesday 28 minutes 3.2 miles, 4x4 interval training on the elliptical. Ran/walked 4.5 miles in 65 minutes.
Wednesday 5 mile rulk in 68 minutes.
Thursday 28 minutes 3.2 miles, 4x4 interval training on the elliptical. Walked 3 miles in 51 minutes.
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
Hi all nice to so many happy and healthy posts!!
Monday: Train for my first Tri...did 1/2 mile swim, 10 mile spin biking, and 5k on treadmill
Tues: 4 Mile run
Weds: 1 hour spin class/ 1/4 mile swim
Thurs: 5 Mile run
Friday: 1 hour spin class/ 1/4 mile swim
Saturday: 8 Mile run
Sunday: Rest
Yours in WLS Journey,
Bill Mac
Mon - Zumba
Tues - Kickboxing
Wed - 70 min Zumba class
Thurs - Practice sprints
Fri - 9pm 5K (should be fun)!
Sat - Step aerobics
Sun - Zumba
Lanie; Age: 43; Surgery Date (VSG): 8/12/14 w/complications resulting in RNY next day;
Height: 5' 6" SW: 249 Comfort Zone: 135-140 CW: 138 (10/13/17)
M1: -25 lbs M2: -12 M3: -13 M4: -7 M5: -11 M6: -10 M7: -7 M8: -7 M9: -3 M10: -8 M11: -4 M12: -4
5K PR - 24:15 (4/23/16) First 10K - 53:30 (10/18/15)
Yes! It will be my first one at night. It looks super fun.
Lanie; Age: 43; Surgery Date (VSG): 8/12/14 w/complications resulting in RNY next day;
Height: 5' 6" SW: 249 Comfort Zone: 135-140 CW: 138 (10/13/17)
M1: -25 lbs M2: -12 M3: -13 M4: -7 M5: -11 M6: -10 M7: -7 M8: -7 M9: -3 M10: -8 M11: -4 M12: -4
5K PR - 24:15 (4/23/16) First 10K - 53:30 (10/18/15)
