I wasn't going to post after todays gym session however I had a break through :D normally whilst running I run at speed 7 or 8 if I'm feeling good and even then its only for a maximum of 2 minutes - well today I walked at 6.5 for a minute, 9.0 for 5 minutes, 1.30 min at 5.8, 1.30 min and 1 min at 10. Whhoooo and since I've posted I will put my results below of my gym session:
Bike ------------ 5 ------- 4.37 ------- 10mins
Treadmill ------ n.a ----- 1.37 ------- 10 mins
Rower --------- 7 ------- 1762 ------- 10 mins
Stepper -------- 3 ------- 0.74 ------- 10 mins
Cross Trainer - 5 ------- 2.02 ------- 10 mins
and weights at 10 reps for 2 sets
Assisted Chin Up - 47kg
Chest Press - 15kg
Seated Leg Press -25kg
Leg Extension - 25kg
Sit Ups - 50
I'm feeling really good and fit at the moment. Because I did so well in the gym today (I was going to take it gentle whoops) I'm going to have a rest day tommorow, unless of course I feel and urge but if I do I will have to do a gentle one.
If you would like to sponser me visit http://www.runningsponsorme.org/samanthacairns
Monday, 29 November 2010
Keeping Records
I always keep a record of what I am doing, and in my little red book I use to record what I am doing each day I also have a record. The book I use in the gym to compare my results during my 2 minute break so that I can see if I neeed to push harder on the next circuit.
I also have a spreadsheet which I have mentioned in previous posts which I have posted an image of what I have so far, most of the time there is a slight improvement each week (or mabye going down if I havent worked as hard, or struggled!)
Tonight my plan of action is the 10min CV training with some weights. This is 10 minutes on each piece of CV equipement, I'm not doing it race speed which I did yesterday, I will be doing a gentle ish 10 mins on each piece, I haven't decided on which weights I'm going to do but will include both arms and legs as well as some sit ups.
Sunday, 28 November 2010
Times for the Gym
Another day in the gym but instead of my usual 7.30/8 pm time we went at 10.30am, didn't think it would make much of a difference. But I suffered for it, I don't know if it was because it was warmer or whether my dinner is a lot bigger than my breakfast but everything felt a lot harder and I letting off a lot more Sweat!
On the plus side I did improve my times on my weekly triathlon workout and improved some of my weights. Although not by a lot, a little often is brilliant. I am still convinced I will do this at least once every 6 days except when we go to australia but then we won't have a valid reason not to go for a run around the block because of the weather (as long as we go at a sensible time)
Right the results, again apologise about the layout it won't let me put tabs in where I want so it all gets bunched up!!
Exercise 1st 2nd 3rd
Bike 2.66 1.67 0.80
Treadmill 0.82 0.52 0.28
Rower 701 320 192
Stepper 0.38 0.16 0.08
Also we did weights today starting off with an Assisted Chin Up which I have never done before and to confuse everything the lighter the weight the harder it is to do - so the heavier the weight the easier it is to do. I did 10 reps and 2 sets. So the weights I did:
Assisted Chin Up: 47kg
Seated Leg Curl: 30kg
Seated Leg Press: 50kg
Row/Rear Deltoid: 15kg
Chest Press: 15kg
Shoulder Press: 3kg
Sit Ups 40
I am pleased because I managed to lift slightly more on some of them even after doing the cv workout. With Alex's encouragment anyways I increased thm and I want to increase the ones I didn't increase this time I want to increase them next time.
The last few days I've done either dog walking (always good for the dog though they get a lot more exercise than us!) and home exercises. Its stupid the Gym is only a minute away but the amount of effort it takes to get there is unreal - even though I enjoy it when I'm there doh!
If you would like to sponser me please visit: http://www.runningsponsorme.org/samanthacairns
On the plus side I did improve my times on my weekly triathlon workout and improved some of my weights. Although not by a lot, a little often is brilliant. I am still convinced I will do this at least once every 6 days except when we go to australia but then we won't have a valid reason not to go for a run around the block because of the weather (as long as we go at a sensible time)
Right the results, again apologise about the layout it won't let me put tabs in where I want so it all gets bunched up!!
Exercise 1st 2nd 3rd
Bike 2.66 1.67 0.80
Treadmill 0.82 0.52 0.28
Rower 701 320 192
Stepper 0.38 0.16 0.08
Also we did weights today starting off with an Assisted Chin Up which I have never done before and to confuse everything the lighter the weight the harder it is to do - so the heavier the weight the easier it is to do. I did 10 reps and 2 sets. So the weights I did:
Assisted Chin Up: 47kg
Seated Leg Curl: 30kg
Seated Leg Press: 50kg
Row/Rear Deltoid: 15kg
Chest Press: 15kg
Shoulder Press: 3kg
Sit Ups 40
I am pleased because I managed to lift slightly more on some of them even after doing the cv workout. With Alex's encouragment anyways I increased thm and I want to increase the ones I didn't increase this time I want to increase them next time.
The last few days I've done either dog walking (always good for the dog though they get a lot more exercise than us!) and home exercises. Its stupid the Gym is only a minute away but the amount of effort it takes to get there is unreal - even though I enjoy it when I'm there doh!
If you would like to sponser me please visit: http://www.runningsponsorme.org/samanthacairns
Wednesday, 24 November 2010
The Attempt at the 5km Run
I knew I had to meet the end of November deadline for getting a time for a 5km run. I decided today I would have a go at it, I wasn't well yesterday so had a rest day hence today I thought it would be a good idea. I felt good this morning (other than being late for work) I was feeling fit, and when I got in from work I got changed so I would have no excuse for when Al came in from work.
Got to the gym, still feeling fit did a 5 min warm up on the bike and got on the treadmill. My initial thoughts were run for 5 walk for 1, excellent plan got started and got to the walk at almost 1km but had a stich and felt dead. So walked for 0.5 km and ran another 5km and felt dead. In the end I ran 2.50km in 21.07 which isn't good, and I was dissapointed. I think it may be because it was on a treadmill so pushed myself too hard at the start because in reality I couldn't run that fast on the road. I have put the run down as an Unfinished this month and I know that I need to work on it.
I couldn't leave the gym at that so decided that I would do some weights This is what I have done tonight on the weights all bar the sit ups was 10 reps with 2 sets.
Seated Leg Curl: 30kg
Seated Leg Press: 50kg
Calf Extension: 35kg
Leg Extension: 25kg
Row/Rear Deltroid: 15kg
Chest Press: 10kg
Shoulder Press: 2.5kg
and finally 40 sit ups
As you can see my arms need working on.
My main bit of advice would be take a partner who knows the gym with you - this way they can help you with your form and you can do the right about of reps in the correct form, ignoring the ones that are in poor form. You will hate them in the gym but appreciate them afterwards.
Got to the gym, still feeling fit did a 5 min warm up on the bike and got on the treadmill. My initial thoughts were run for 5 walk for 1, excellent plan got started and got to the walk at almost 1km but had a stich and felt dead. So walked for 0.5 km and ran another 5km and felt dead. In the end I ran 2.50km in 21.07 which isn't good, and I was dissapointed. I think it may be because it was on a treadmill so pushed myself too hard at the start because in reality I couldn't run that fast on the road. I have put the run down as an Unfinished this month and I know that I need to work on it.
I couldn't leave the gym at that so decided that I would do some weights This is what I have done tonight on the weights all bar the sit ups was 10 reps with 2 sets.
Seated Leg Curl: 30kg
Seated Leg Press: 50kg
Calf Extension: 35kg
Leg Extension: 25kg
Row/Rear Deltroid: 15kg
Chest Press: 10kg
Shoulder Press: 2.5kg
and finally 40 sit ups
As you can see my arms need working on.
My main bit of advice would be take a partner who knows the gym with you - this way they can help you with your form and you can do the right about of reps in the correct form, ignoring the ones that are in poor form. You will hate them in the gym but appreciate them afterwards.
Monday, 22 November 2010
Motivation to get outside
Over the weekend we took the dog for a long walk which is good for all of us. Today again I went to the gym did the same workout as last week these were the results:
Exercise Circuit 1 Circuit 2 Circuit 3
Bike 2.60 1.55 0.83
Treadmill 0.80 0.48 0.28
Rower 640 313 157
Stepper 0.38
Cross Trainer 0.42 0.27
Now you will notice that i have an extra exersise - this wasn't because I was feeling fitter it was because I went to the gym half an hour earlier and it was a lot busier so the stepper wasn't free, and the cross trainer was the next best thing.
What I have also decided to do is put my results onto a spreadsheet so that in 6 months I can see how I improve. (Also I left my workout card in the gym, alex went back to get it and its dissapeared!)
Why I called this motivation to get outside is because I have zero motivation at the moment - so I have to make a choice do I run my 5km on the treadmill and risk giving up because I'm bored or do I brave the weather go at midday on a weekend and do it outside.
I promised myself that once a month I would time each section and when it gets warmer start doing them together. I have 9 days to do my 5km and I think its going to have to be outside due to the fact once I get to the church (half way) I have no option but to come back even if I have to walk it!
If you would like to sponser me please use this website http://www.runningsponsorme.org/samanthacairns
Exercise Circuit 1 Circuit 2 Circuit 3
Bike 2.60 1.55 0.83
Treadmill 0.80 0.48 0.28
Rower 640 313 157
Stepper 0.38
Cross Trainer 0.42 0.27
Now you will notice that i have an extra exersise - this wasn't because I was feeling fitter it was because I went to the gym half an hour earlier and it was a lot busier so the stepper wasn't free, and the cross trainer was the next best thing.
What I have also decided to do is put my results onto a spreadsheet so that in 6 months I can see how I improve. (Also I left my workout card in the gym, alex went back to get it and its dissapeared!)
Why I called this motivation to get outside is because I have zero motivation at the moment - so I have to make a choice do I run my 5km on the treadmill and risk giving up because I'm bored or do I brave the weather go at midday on a weekend and do it outside.
I promised myself that once a month I would time each section and when it gets warmer start doing them together. I have 9 days to do my 5km and I think its going to have to be outside due to the fact once I get to the church (half way) I have no option but to come back even if I have to walk it!
If you would like to sponser me please use this website http://www.runningsponsorme.org/samanthacairns
Thursday, 18 November 2010
New Bike
Well my bike turned up today - with the back wheel, gears etc all attached. According to the rest of it is was easy assembly! Well I'm obviously rubbish with bikes because it took me 2 hours and most of what I did was thanks to my little brother on the phone!
So I thought I would take it for a quick ride and theres something not right - first time out the handle bars had swiveled so was going opposite was to the wheel - I obviously didn't do it up tight enough, so sorted that, 2nd time out got so far, breaked and my front wheel didn't break, so back to the house it was to tighten them.
I couldn't hardly do anything on it because something isn't right, but I just can't put my finger on it, I think its the front brakes, so what I have decided to do is wait until tommorow when my hands aren't as sore, I'm not annoyed at it and can look at it with fresh eyes.
My other thought was that maybe its there gears theres 18 for peaks sake 3 on one side and 6 on the other - might need to get some advice for them as I havent' a scoobie!
So I thought I would take it for a quick ride and theres something not right - first time out the handle bars had swiveled so was going opposite was to the wheel - I obviously didn't do it up tight enough, so sorted that, 2nd time out got so far, breaked and my front wheel didn't break, so back to the house it was to tighten them.
I couldn't hardly do anything on it because something isn't right, but I just can't put my finger on it, I think its the front brakes, so what I have decided to do is wait until tommorow when my hands aren't as sore, I'm not annoyed at it and can look at it with fresh eyes.
My other thought was that maybe its there gears theres 18 for peaks sake 3 on one side and 6 on the other - might need to get some advice for them as I havent' a scoobie!
Wednesday, 17 November 2010
Motivation around the house
This is a quick post to show you some of the motivations I have around the house:
This one is one the fridge it shows all the days I have left until the Triathlon, everyday I fill in what I have done today - at the bottom is a key for whether it was home exercise, gym, swim, run, cycle extra lol.
This is my monthly test for the swim, cycle and run and an overall time if I have done it in one go - this is to see how I am improving
The final one which I did today is 9 Workout cards for the Gym - I will always have one to follow and won't get bored. It also means I go with a plan :)
Also I have Changed my aim time from 2 hours overall to a realistic aim of 1 hour 45 and a ideal aim of 1 hour 30 mins.
This one is one the fridge it shows all the days I have left until the Triathlon, everyday I fill in what I have done today - at the bottom is a key for whether it was home exercise, gym, swim, run, cycle extra lol.
This is my monthly test for the swim, cycle and run and an overall time if I have done it in one go - this is to see how I am improving
The final one which I did today is 9 Workout cards for the Gym - I will always have one to follow and won't get bored. It also means I go with a plan :)
Also I have Changed my aim time from 2 hours overall to a realistic aim of 1 hour 45 and a ideal aim of 1 hour 30 mins.
Tuesday, 16 November 2010
Gym Triathlon Training
Went this morning to the gym induction - nothing exciting there, just show around. I said I would go at 8 o clock this evening which I did. Prior to this I decided to try and find out a good routine for the gym. This is what I found
Exercise 1st Circuit 2nd Circuit 3rd Circuit
Bike 6mins 4mins 2mins
Treadmill 6mins 4mins 2mins
Rower 3mins 2mins 1min
Stepper 3 mins 2mins 1min
For me I had the bike at level 4, Treadmill at level 7, Rower at level 7 and the stepper at level 4.
My results came back as:
Exercise 1st Circuit 2nd Circuit 3rd Circuit
Bike 2.67km 1.40km 0.75km
Treadmill 0.64km 0.46km 0.22km
Rower 565m 321m 177m
Stepper 0.29km 0.18km 0.09km
Not a bad start - infact I was covered in sweat and bright red! I do need to find some way not to go so red, because I go red at the smallest thing! The plan is to do this once a week, so you will get the results from that - obviously the run won't improve as such until I decide to move the speed up! I want to improve the rest before I do that especially since my legs are aching lol
If you would like to sponser me you can do it online: http://www.runningsponsorme.org/samanthacairns
Exercise 1st Circuit 2nd Circuit 3rd Circuit
Bike 6mins 4mins 2mins
Treadmill 6mins 4mins 2mins
Rower 3mins 2mins 1min
Stepper 3 mins 2mins 1min
For me I had the bike at level 4, Treadmill at level 7, Rower at level 7 and the stepper at level 4.
My results came back as:
Exercise 1st Circuit 2nd Circuit 3rd Circuit
Bike 2.67km 1.40km 0.75km
Treadmill 0.64km 0.46km 0.22km
Rower 565m 321m 177m
Stepper 0.29km 0.18km 0.09km
Not a bad start - infact I was covered in sweat and bright red! I do need to find some way not to go so red, because I go red at the smallest thing! The plan is to do this once a week, so you will get the results from that - obviously the run won't improve as such until I decide to move the speed up! I want to improve the rest before I do that especially since my legs are aching lol
If you would like to sponser me you can do it online: http://www.runningsponsorme.org/samanthacairns
Monday, 15 November 2010
Swimming
I'm still training lol its been one week since I started, so it is a good start! I went swimming straight after work today, we did half an hour and I worked on my arm technique plus speed - so I went 1 lenth with just my arms and one length norrmal swim - the last length I did legs only.
My theory for this (which might be a load of rubbish!) is I want to do the swim with as much arm stregth as possible there by saving the majority of my leg strength for the cycle and the run. I don't know if this is going to work but I can hope!
I am hoping my body stops aching at some point but then if it isn't I haven't done a hard enough work out! lol also probably a bad philosphy but it gets me working!
I am still working on getting a bike - I may not be able to get one until after christmas - but I can practice in the gym at least. Tommorow is my gym induction which means I can go without having to go with alex. The good thing is I have been itching to go and do some more work, which has got to be promising, I'm starting to really enjoy the fitness.
If you would like to sponser me online here is the link http://www.runningsponsorme.org/samanthacairns
My theory for this (which might be a load of rubbish!) is I want to do the swim with as much arm stregth as possible there by saving the majority of my leg strength for the cycle and the run. I don't know if this is going to work but I can hope!
I am hoping my body stops aching at some point but then if it isn't I haven't done a hard enough work out! lol also probably a bad philosphy but it gets me working!
I am still working on getting a bike - I may not be able to get one until after christmas - but I can practice in the gym at least. Tommorow is my gym induction which means I can go without having to go with alex. The good thing is I have been itching to go and do some more work, which has got to be promising, I'm starting to really enjoy the fitness.
If you would like to sponser me online here is the link http://www.runningsponsorme.org/samanthacairns
Friday, 12 November 2010
Wii Fit
I obviously have a slight bug for exercise because it felt odd sitting here donig nothing. So I got the good old Wii Fit out, now I know a lot of proper athletes don't like it however I do think it helps - anything that isn't sitting watching TV has got to help a little bit!
I did an hour of exercise so probably 1hr30mins by the time I got around doing the weighing and wii fit age and changing between the different exercises.
The plan tommorow is to go on a 5km run. I marked out the route today which is exactly 5km from my house (in a circuit so I end up back at my house) and weather permiting tommorow I will do a timed 5 km which will give me the set! Ok not in a row but it is my first week and I will wait until after christmas to do that!
I would of gone to the Gym today but I can't get in with Al because I haven't had an iduction or got my card to get in yet (on Tuesday morning) and it is blowing a gale and raining and I'm not that into exercise yet............. not convined I will be!
If you would like to sponser me online here is the link http://www.runningsponsorme.org/samanthacairns
I did an hour of exercise so probably 1hr30mins by the time I got around doing the weighing and wii fit age and changing between the different exercises.
The plan tommorow is to go on a 5km run. I marked out the route today which is exactly 5km from my house (in a circuit so I end up back at my house) and weather permiting tommorow I will do a timed 5 km which will give me the set! Ok not in a row but it is my first week and I will wait until after christmas to do that!
I would of gone to the Gym today but I can't get in with Al because I haven't had an iduction or got my card to get in yet (on Tuesday morning) and it is blowing a gale and raining and I'm not that into exercise yet............. not convined I will be!
If you would like to sponser me online here is the link http://www.runningsponsorme.org/samanthacairns
Thursday, 11 November 2010
20km Cycling
1Doing well so far -my swim yesterday was a lot better than I thought, as was my cycle today. I did 20km in 44.45, however what we must remember is that it is in the Gym and not outside unfortunatly - otherwise I'm already 15 minutes faster than my target!
I'm not feeling too bad at the moment which is good however I doubt I will be feeling so good in the morning!
Whilst I was in the gym (shhh I wasn't really in there since my induction isn't until Tuesday morning) I also did some weights for my arms because they are pathetically weak - I managed 10kg on the chest press, and 2.5kg free weights on the shoulder press. I also did 40 proper sit ups to help my core muscles I realised that I've got into to bad habits the last few years.
Thank You to my husband for helping me with my sit ups and weights although I was soon regreting it!
If you would like to sponser me it can be done online: http://www.runningsponsorme.org/samanthacairns
I'm not feeling too bad at the moment which is good however I doubt I will be feeling so good in the morning!
Whilst I was in the gym (shhh I wasn't really in there since my induction isn't until Tuesday morning) I also did some weights for my arms because they are pathetically weak - I managed 10kg on the chest press, and 2.5kg free weights on the shoulder press. I also did 40 proper sit ups to help my core muscles I realised that I've got into to bad habits the last few years.
Thank You to my husband for helping me with my sit ups and weights although I was soon regreting it!
If you would like to sponser me it can be done online: http://www.runningsponsorme.org/samanthacairns
Wednesday, 10 November 2010
500m Swim
Since I will be swimming 500m in the Triathlon I thought I would do the swim to see where I am at - I was very impressed to find that I did it in 15mins and wasn't too dead at the end of it. The problem I found was I didn't put my swimming cap on! Need to learn to do that!
Also my Trisuit came today, its shorts (just above the knee) one piece suit - it has a zip at the front. Its supposed to be quick drying so that you don't change out of it after the swim. I have yet to try that one! However I did feel very sporty in it, even though I'm not.
My gym induction has been moved to Tuesday so I will wait and see before I do the 20km and 5km test to see where I am at. I know I could do it outside but I'm still a pansy at the moment and find it too cold. I need to know where I am so that I know what I need to focus my training on, and although the gym bike/treadmills aren't the same as the real thing it is a start!
Also my Trisuit came today, its shorts (just above the knee) one piece suit - it has a zip at the front. Its supposed to be quick drying so that you don't change out of it after the swim. I have yet to try that one! However I did feel very sporty in it, even though I'm not.
My gym induction has been moved to Tuesday so I will wait and see before I do the 20km and 5km test to see where I am at. I know I could do it outside but I'm still a pansy at the moment and find it too cold. I need to know where I am so that I know what I need to focus my training on, and although the gym bike/treadmills aren't the same as the real thing it is a start!
Tuesday, 9 November 2010
Signing UP
I did it - the least fittest person I know and I've for some reason have decided to try and raise £1000 for Cancer Research by doing the North West Triathlon.
I must be mad however it is all paid for, and the wheels set in motion for me to do it in September 2011!
The weather is awful at the moment so I have decided to get a gym membership, got a discount to £10 one off payment, and an induction on Wednesday morning. My bike is also having a full MOT so that it will be in perfect working order!
Started the day I entered and although I didn't find the omph to go out (it was blowing a gale and pouring it down) and I couldn't go to the gym, I dragged a rower out from the cupboard and did 30 mins on that, I also walk 2 miles to and from work everyday.
I must be mad however it is all paid for, and the wheels set in motion for me to do it in September 2011!
The weather is awful at the moment so I have decided to get a gym membership, got a discount to £10 one off payment, and an induction on Wednesday morning. My bike is also having a full MOT so that it will be in perfect working order!
Started the day I entered and although I didn't find the omph to go out (it was blowing a gale and pouring it down) and I couldn't go to the gym, I dragged a rower out from the cupboard and did 30 mins on that, I also walk 2 miles to and from work everyday.
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