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was great to run there, BUT foggy day, so could not even see the bridge until we were running on top of it.
though i do love visiting san fran, so much stuff to do.
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
I have a torn meniscus in my knee. I also have a weak shoulder. I think I have damaged the rotator cup but haven't been diagnosed.
That said I go to planet fitness 3 to 4 times a week. There are certain machines my knee can not handle. Most of the leg curls, glutes machines.
I do 30 minutes weights, then 30 minutes on recumbant bike. I started at 2.5 miles in 30 minutes, up to 5 miles in 35 minutes now.
This is my workout.. Each month I added 1 set of 20 reps. I am at 20 reps/4 sets now. Goal is 20reps/5 sets or 100 total reps each machine, then I will start increasing weight as my knee tolerates it
abdominal machine - started at 30 lbs/20reps/2sets.
torso rotation - 20lbs/20reps/2sets
back extensions - 30lbs/ 20 reps/2sets
ab coaster - 25reps front/left/right
hip abductor inner 30lb/20reps/2sets
hip abductor outer 30lb/20reps/2sets
leg press - 40lbs/20reps/2sets
then bike
arm day: arm extension, arm curls, overhead press, row, rear delt... All of these are about 10lbs/10 reps/ mostly I can only do 1 set, working on doing it twice
HW:292 / SW:258 / CW 173.9
I recommend doing it outside as much as you can. That way your legs are the driving force behind the speed and not just trying to catch up to the treadmill speed. It will help reflect actual speed gains.
VSG: 3/12/15
thanks for your advice. It has been awhile since I have done tempo runs and when I do I use the treadmill. I think I may start doing more of it outside.
Congrats on the PR!!!! Been to SF once must be a great place to run!
Yours in WLS Journey,
Bill Mac
I don't do a lot of speed work. Most of my gains in speed have come from uping my mileage. To get my legs used to turning over, I like to do tempo sessions. Usually 1-2 mile warm up, 3 miles @ 5k or 10k tempo, then a cool down. There are lots of different variations on speed work. A simple one is a Fartlek session where you just vary your speed throughout the run up and down with no set time or distance. Run fast to that lamp pole, slow down for a bit, etc. 400m/800m repeats are a good one too, or hill repeats. Lots of different ways.
VSG: 3/12/15
thank you
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
way to go. you should be so proud. any hints on how to build up speed.
Ran Half Marathon on Sunday, San Francisco Golden Gate Half. The most hills i have run so far, and i had done 6 Nike Women's Nike half marathons in the past in san francisco that were no comparison. Any who.... killed it 2:06. PR for me...Yay
Monday-rest day
Tuesday-weight training
Wednesday-4 mile run, weight training
Thursday-5 mile run, weight training
Friday, 5 mile run
Saturday, rest day
Sunday, 6 mile beach run
have a great week
Bonnie RNY 2/11/15 by Dr. Takahaski
5'3" SW 230 pounds, GW per Dr. Takahaski 150 pounds, CW 132 pounds (10/1/17)
BMI 19% Bod Pod test 1/29/17 13.1 mile half marathon, 1 hour 59 mins (8/21/2017)
