You must do the things you think you cannot do.
~
Eleanor Roosevelt

Friday, July 02, 2010

Boot Camp and Strength Training

When I was training for my half marathon, I was paranoid that I was going to do something to mess up my race - pull a muscle, sprain an ankle, etc - so I was overly cautious with my cross and strength training.

Now that I've crossed COMPLETE HALF MARATHON W/O DYING off my list, I'm ready to rumble.

I was in a bit of a running funk the weeks after my race so I decided to add more strength and cross training to my schedule with running sprinkled in for good measure.

I chose some exercises from RLAM and from Karma's Boot Camp challenges and made myself a one month schedule. Hopefully I'll see some increased strength, particularly in my upper body which is very sad and weak.

Planks, push ups and sit ups are my everyday exercises with Sunday as a stretch and otherwise complete rest day. On M, W, F I added wall sits, squats, high knees, tricep press and tricep kick backs.


I plan to continue riding my bike at least once each week but hopefully more. If I get only one ride in, I'll try very hard for that to be a brick.

As soon as I put all this on paper (yes, I'm a paper and pencil girl!), Karma came up a week long boot camp.

100 Jumping Jacks
50 Seal Jacks
50 Heel Touch Jacks
200 Jump Ropes (with or without rope, but try working with the rope, it’s good for you )
100 Side-to-Side Lateral Jumps
100 HopScotch (with or without the agility ladder)
140 Push ups (that’s 20 push ups per day – definitely do-able)
100 crunches
50 bicycle crunches
50 Heel Touch crunches
50 Rope Climb crunches

So I did all this - yes I did!! - in addition to my already scheduled workouts. I tried to space things out so I wasn't working my arms or my legs every day (other than pushups and planks).
M- 2 mile run
10 planks
40 pushups
50 sit ups
30 tricep press
50 seal jacks
25 bicycle crunches
50 hopscotch (the kids loved this one!)
100 jump ropes (Ella is a budding jump roper so this was fun for her, too)
50 jumping jacks
25 heel touch crunches (this actually hurt my neck so I need to look at my form)

T- 2 miles w/jogging stroller
50 jumping jacks
10 wall sits (15 count)
10 planks (15 count)
50 high knees
50 sit ups
40 pushups
25 lateral jumps
25 bicycle crunches
25 rope climber crunches
100 jump ropes

W - 1500m run, 800 m warm up
50 jumping jacks
10 wall sits
10 planks
30 pushups
50 sit ups
50 high knees
20 squats (with a whopping 20 pounds on my shoulders. hey, we all start somewhere!)
30 tricep press
30 tricep kick backs
25 heel jacks (this is a fun one if you have zero coordination like me!)
25 hop scotch
25 lateral jumps

Th - 10 mile bike ride w/trailer + 2kids, 2 mile run
30 push ups
50 sit ups
I was a little tired after my morning adventure

F -
50 jumping jacks
10 planks
20 push ups
50 sit ups
50 high knees
30 tricep press
30 tricep kick backs
25 heel jacks
25 hop scotch
25 heel touch crunches

I am also slowly reading through the Bible again so I wrote down a chapter for each day. Friday ended with Joshua 20. Of course at this rate, it will take me 10 years to get to Revelation, but I don't want to just speed through it; I want to try to remember at least one key passage. My brain is truly a sieve so we'll see how that goes.
 
So there we have it. I'll try to keep you updated on my progress. I think it will be a lot of fun!

3 comments:

Teamarcia said...

Wow! can you even move after all that? Great job!

Tracy said...

I'm definitely sore...esp my butt after my ride yesterday, but I feel pretty good.

And I've been sleeping really well this week. :)

Jen said...

I reading your list! Great job.

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