9/17/2010 – running – threadmill

5 mins – 4.5 speed

1 min – 5.0

1 min – 5.5

1 min – 4.5

repeat for 20 mins

5 mins – 5.5 speed.

9/18/2010 – swimming

Next time I should do all this without the belt because I have practiced enough with the belt on.

September 4th – WEights and cardio

Septermber 5th – Bikram yoga

September 6th – REST full day

I’m working out as usual and one of thesed ays i’ll post my typical diet  for reference.

September creeped up on us and slow winter days are fast approaching so enjoy the fall weather while it lasts  is my new motto

I have to practise locking my knee especially locking my left knee. I’m losing my balance while trying to do that.

I’m failing miserably at a goal that says wake up at 6 am during weekdays and 8 am on weekends. I wakeup at 8 on weekdays and 10 on weekends . sigh!!!!!!!!!!!

Ok lets look at the goals I set up for myself in the last post.

1. Drink Water, lots of water.  – Check currently drinking atleast 3.5 litres a day

2. Run or do cardio everyday for atleast 30 mins or 3 miles. – doing it 3 times a week

3. Cut down on nuts and take fish oil instead. – Check taking 1 tbsp of fish oil every night.

4. Make and keep a stock of Flax crackers handy. – not doing it – maybe this should be my goal in september

5. Prepare Sprouts weekly. – didn’t have sprouts in july or august

6. Include more green veggies and cut down on fruits – current month’s goal – faring avg on this one.

7. Consume less meat and eat more veggies- Still trying to ..

8. lift weights atleast 3 days in a week. - Check, but this i’m doing atthe end of the week, 3 consecutive days instead of spreading it out.

9. Take atleast one group class/week at the Y- Didn’t happen

10. Wake up early atleast 2 days in a week and do yoga. - doing suryanamskar’s this month and also signed up for bikram yoga for a month

Not bad eh.. but I need more discipline. I picked up knitting as a new hobby and all I do is knit. Waiting to finish up a baby blanket i’m knitting for my cousin.

1. Drink Water, lots of water.
2. Run or do cardio everyday for atleast 30 mins or 3 miles. Improve stamina and running speed.
3. Cut down on nuts and take fish oil instead. I’m crazy about cashew nuts, I wasn’t nuts about them before , but they are so addicting that I can inhale pounds of it in a week and that is definitely not good.
4. Make and keep a stock of Flax crackers handy.
5. Prepare Sprouts weekly.
6. Include more green veggies and cut down on fruits
7. Consume less meat and eat more veggies
8. lift weights atleast 3 days in a week.
9. Take atleast one group class/week at the Y
10. Wake up early atleast 2 days in a week and do yoga.

and then, I need to work on some personal resolutions too

1. Pick up an activity – I have knitting things at home that I could start.
2. Pick up the phone and call people, I’m so bad in keeping in touch especially on phone. Revive Contacts
3. Its Summer, enjoy the weather while it lasts. There is something or the other going on every weekend during summer and lots to do ( that is one good thing about this city).

I did very simple upper body workout,

DB Press – 2×12  – 20/20 lbs

alt.Db side raises 2×10 – 10/10 lbs

Standing triceps press – 1x 12 – 20 lbs

That’s all for today . I wanted to go for a run today, but its wet outside. I just ran once around the Y bldg.

I think I weigh about 122.4 lbs as of today . no idea about body fat , but I should consider getting one done in a few weeks.

I’ll start today’s workout with a group class at the gym, group cycling for 45 mins followed by some weight lifting. Will write about it soon………..

Today the race started later than the mentioned time because there were quite a few new registrants and they wanted to get all of them in so instead of 8:45 the 5K race started at 9:20 am. I jogged my way to the starting line from where my car was parked to get the body warm. I spot jogged for couple minutes at a time. I think this helped warm up my body and increase my heart rate a little bit.

I read abt warm up techniques and they say serious runners do a 5 k warmup and then few speed works before a 5 k race. So the shorter the race the longer the warm up, but there was no way I could do the 5 k warmup. I would have no energy in the end. It was interesting to read what serious runners do get PR.

So in the morning , I had 4 scrambled eggs and some beetroot.

8:20 I had half a banana, hoping the race would start at 8:45.

Just few sips of water, so I don’t have to use the bathroom mid race.

I’m on week 2 of Summer prep plan ,(Its fall but who cares ) Its pretty hardcore with hypertrophy and cardio .

The only change I’m making to the program is I am increasing the rep count. I want to experiment with higher rep count and less rest break because I believe female bodies work well this way.

According the program, he wants us to do 20 mins of light cardio after every workout ( 4 times/week) and 3 cardio sessions of atleast 30 mins of which 2 are interval training. Pretty hardcore, right?

I’m going to follow Hal Higdon’s 5k Training for intermediate instead. It works well with this plan because it has one long distance run, 3 sessions of 3 mile run, I’m gonna change it to 2 sessions of 3 mile run and 30 mins of cross training. It also has speed work and tempo runs.

So I’ll be sticking to the program orignally specified( almost ).

Now with all this, I need to make changes to my food. I NEED TO EAT MORE, to create GFLUX ( eat more, exercise more, lose weight, reverse doesn’t apply). Otherwise I’ll be burning more muscle and get more frustrated and burnt out.

Wish me luck

P.S: I used to eat meat with almost every meal , but I’m changing that ( another experiment). I’ll have meat maybe once or twice a week or when I’m eating out and I’ll include lots of veggies, cooked , steamed raw however. Legumes twice a week.

So here is a sample:

M1: 3 scarmbled eggs with onions and spinach, small fruit

M2: Egg Plant , olives stir fry, steamed brocolli, handful of nuts

M3: Beet root , steamed brocolli, handful of nuts

Pre Workout shake + banana

Post workout shake + fruit

during workout : BCAA

M4: Kidney beans + veggies

1tbsp fish oil, 1 multivitamin, 1 tsp fiber.