Sports Nutrition Etc. Nutritionexpert

Had planned to run about 3-4 miles, got my new running/water belt on and took off. Walked for about 5 minutes to warm-up and then started to run and discovered that you really have to crank the water belt tight so that it doesn’t move around. Stopped a few times to re-adjust the belt, but noticed that everytime I stopped, I felt better, so I continued walking and found it very enjoyable compared to running. Oh well, I still have time to train…..I’ll run another day….

Workout:

• Type: Walk
• Date: 08/28/2008
• Time: 14:13:56
• Total Time: 00:46:00.00
• Distance: 3.76 miles
• Average Pace: 12:14.69/mile

This was my first time back swimming with my Master’s team since June! We now have a new coach and his first task was to try and find out how fast each of us is and figure out what kind of stroke work we need to work on.
Warm up:
400 free
100 pull
100 kick
100 drill
Main:
30 minute swim- focus on streamline and lengthening stroke
Cool down:
200 free
200 kick

Workout:

• Type: Swim
• Date: 08/27/2008
• Time: 05:00:00
• Total Time: 1:05:00.00
• Distance: 3,300 yd
• Average Pace: 1:58.23/100yd

Now that school has started and my youngest is in for half the day, I have a bit more time to workout, mainly lift, since that seems to be on the bottom of my work out list lately.
Bench 3 x 12 65#
Squats 3 x 10 85#
Shoulder lifts w/ barbell 3×12 12#
leg lifts 3×12 70#
ham lifts 3z12 70#
upright row 3×12 50#
tri pull downs 3×12 50#
situps w/medicine ball 7# 3×15

Workout:

• Type: Strength Training
• Date: 08/26/2008
• Time: 10:00:00
• Total Time: 00:45:00.00

Decided that I’d better start working on hills since the half marathon I’m doing is fairly hilly. Found a hill about 1/4 mile long that is fairly steep and repeated it several times. This was very difficult for me which tells me that I need to do it more often!

Workout:

• Type: Run
• Date: 08/26/2008
• Time: 09:30:00
• Total Time: 00:37:00.00
• Distance: 3.55 miles
• Average Pace: 10:25/mile

We took the boat out yesterday and did some waterskiing and tubing. We then anchored the boat and I decided to go a for a long swim out to the buoys. I’m never really sure how far I go during an open water swim, but it took me nearly 21 minutes so I’m guessing it is only around 1,400 yards or so. I constantly had to dodge jet-skis and boats, otherwise the water was calm and fairly warm making it enjoyable

Workout:

• Type: Swim
• Date: 08/24/2008
• Time: 12:30:00
• Total Time: 00:30:00.00
• Distance: 1,408 yd
• Average Pace: 2:08.64/100yd

Met up with a friend on the greenbelt and had planned on trying to run 8 miles (even though I haven’t run much over 6 miles in a long time!). Mind you, my friend is like a gazelle-long legs and fast pace and I have rather short, stocky legs and a slower pace. Anyway, she was good for me to run with and pushed me to run farther and faster than usual.

Workout:

• Type: Run
• Date: 08/23/2008
• Time: 07:30:00
• Total Time: 1:05:00.00
• Distance: 7.25 miles
• Average Pace: 8:58.12/mile

Started out to run 4-5 miles, but after doing my warm-up saw 2 girlfriends in my neighborhood who were planning on walking about 4 miles. At first, I had planned to walk for a short time with them and take off on my run, but ended up walking the whole time. They are actually training for the same half marathon that I am, but plan to walk it. They had a pretty fast pace, so fast that I told them I thought it was easier to run than walk their pace! Anyway, was a good workout.

Workout:

• Type: Walk
• Date: 08/20/2008
• Time: 07:30:00
• Total Time: 1:05:00.00
• Distance: 4.2 miles
• Average Pace: 15:27.84/mile

Workout:

• Type: Run
• Date: 08/19/2008
• Time: 08:00:00
• Total Time: 00:30:00.00
• Distance: 2.9 miles
• Average Pace: 10:20.69/mile

In an effort to save gas, I ran to the gym, lifted and ran back. I always forget how hard it is to run decently after lifting, especially when I haven’t lifted in months! The kids start school on Monday, so that will help me get back into a routine which will include lifting and more running.

Workout:

• Type: Strength Training
• Date: 08/19/2008
• Time: 08:00:00
• Total Time: 00:45:00.00

Haven’t done a pool workout in quite a while and have instead been focused on running. Can’t believe how much my time has increased!! I used to consistiently do 100 yds on 1:30 and today I was doing them on 1:38-40. I found out that we have a new coach (finally!), so I will get back into swimming again.

Workout:

• Type: Swim
• Date: 08/13/2008
• Time: 12:00:00
• Total Time: 00:50:00.00
• Distance: 2,300 yd
• Average Pace: 2:10.28/100yd