Sports Nutrition Etc. Nutritionexpert

Decided to run on a different part of the greenbelt than usual. When I put my Garmin on, the battery was dead, so went to put my watch on and realized that I forgot it. I could have taken my phone I guess, but I don’t have anywhere to put it other than my hand. So I went running without anything except my shuffle. Clocked the time from the clock in my car and measured the distance (accuracy??) from the mileage marked on the greenbelt. I was happy I was a least under 10 minutes miles, but wonder how accurate it is?

Workout:

• Type: Run
• Date: 09/29/2008
• Time: 13:03:47
• Total Time: 1:10:00.00
• Distance: 7.1 miles
• Average Pace: 9:51.13/mile

Since my husband went camping this weekend, I took the kids to the state park. It was perfect weather-wise, not one cloud in the sky and about 80 degrees. The first thing my kids did was climb their favorite tree, then my son fashioned a fishing pole out of a stick and string, didn’t catch anything though! Then we went swimming for about an hour, dried off and went for a hike. Played at the playground for a while. Then my 2 oldest kids played volleyball for nearly 45 minutes and had some pretty good rallies. Needless to say, we were exhausted when we got home after being there for over 4 hours.

Workout:

• Type: Walk
• Date: 09/28/2008
• Total Time: 00:45:00.00
• Distance: 3.5 miles
• Average Pace: 12:50.88/mile

Went trail running again today with a bunch of my soccer team mates. We are trying to get ready for our upcoming season and somehow decided that running would be good for us. My ankles finally recovered from last week’s run in the hills! I’m convinced that trail running is twice as difficult as running on the pavement! I swear I can run 6-7 miles easily now on the greenbelt, but put me on a dirt trail with hills and I croak. Anyway, was a good workout.

Workout:

• Type: Run
• Date: 09/26/2008
• Time: 12:59:05
• Total Time: 1:00:00.00
• Distance: 5.9 miles
• Average Pace: 10:10.17/mile

Even though my arms are mighty tired, I pushed myself to lift hard
3×12 bench 70#
3×12 shoulder lift 12#
3×15 squats 85#
3×12 upright rows 20#
tricep kickbacks 3×12 8#
quad lifts 3×12 70#
ham lifts 3×12 70#
glute machine 3×12 50#
situps w/medicine ball 3×20

Workout:

• Type: Strength Training
• Date: 09/24/2008
• Time: 09:30:00
• Total Time: 00:49:00.00

Warm-up:
400 free
200 kick
100 pull
100 drill

Main Set:
4×100 free :20 sec rest
4×25 free sprint
4×100 free :15 sec rest
4×25 sprint
4×100 free :10 sec rest
4×25 sprint ALL OUT!!
300 kick
Cool Down:
200 free

Workout:

• Type: Swim
• Date: 09/24/2008
• Time: 05:00:00
• Total Time: 00:55:00.00
• Distance: 2,200 yd
• Average Pace: 2:30.4/100yd

bench 3×9 75#
squats 3×12 85#
leg lifts 3×12 70#
glute isolater 3×12 50#
shoulder lifts (barbells) 3×12 12#
curls 3×12 12#
pulldowns 3×12 50#
dips w/assist 3×12 70# assist
upright rows 3×12 50#
situps w/6# medicine ball 50x

Workout:

• Type: Strength Training
• Date: 09/22/2008
• Time: 21:37:08
• Total Time: 00:50:00.00

Did lots of hill sprints and Fartleks, my legs are aching! But it’s good for me right??

Workout:

• Type: Run
• Date: 09/22/2008
• Time: 21:32:24
• Total Time: 00:38:00.00
• Distance: 4 miles
• Average Pace: 9:29.62/mile

Went for a run this morning with some of my soccer buds. We went up into the Foothills and did lots of hills! AFter 3 miles of hills, I felt I had run 10 miles, guess I’m not used to running hills. Need to do this more often as the Half-Marathon I’m doing has a lot of rolling hills. Feel very tired!

Workout:

• Type: Run
• Date: 09/19/2008
• Time: 12:54:45
• Total Time: 1:05:00.00
• Distance: 6.35 miles
• Average Pace: 10:14.33/mile

After Running/Walking for 40 minutes, I put in a lifting session:
Bench 3×8 75#
squats 3×12 85#
shoulder press 3×12 12#
pulldowns 3×12 50#
upright rows 3×12 20#
curls 3×12 12#
quad lifts 3×12 70#
ham lifts 3×12 70#
seated rows 3×12 50#
situps with weight ball 6# 3×20
dips 3×12

Workout:

• Type: Strength Training
• Date: 09/17/2008
• Time: 16:48:01
• Total Time: 1:00:00.00

I started with good intentions to run about 3-4 miles, but after mile 2 got a gut ache and had to walk. Headed to the gym for a lifting session now. Hopefully will get a good run on Friday AM…

Workout:

• Type: Walk
• Date: 09/17/2008
• Time: 10:47:46
• Total Time: 00:40:00.00
• Distance: 3.1 miles
• Average Pace: 12:54.19/mile