Sunday--intervals today! Did our 1 mile warmup, then did 8 quarter-mile intervals, then a 1 mile cooldown. Did 1:42-1:49 for most of the 8, with a few of them over 1:50. Did a sub-9 warmup, and a 9:23 cooldown. Knee felt pretty OK, but I chose to stay on the outer loops of the track the whole time so the turns weren't so tight.

Couldn't decide this morning if I was going to go to the 20/20/20 class, or go to the gym, so took all the appropriate clothes in a bag and figured I'd think about it later.

Talked to Bill in the afternoon and he said he packed a bag at lunch due to the rain that was expected. Therefore we decided to go to the Y after work.

Ran 1 mile on the treadmill with 3 intervals at 8.5 pace (about 45 seconds each). Then did 20 minutes on the elliptical and 20 minutes on the bike. No weights today.

Went to the Y tonight as it's a bit snowy/slushy outside. Knowing it's Saturday tomorrow, I didn't want to overdue.

Did my 2 miles on the treadmill with intervals (about 6 of them for 45 seconds at 8.5 pace), about 10 minutes or so on the elliptical, 10 minutes on the bike, then just a few machines--just upper body (chest press, lat pulldown, and lower back).

Since I did the 20/20/20 last night and will be doing Core on the Floor tomorrow, I just wanted to do all aerobic today and no weights. They are having wind and wind chill advisories tonight with 30 mph winds.

Met Bill at the Y. Decided I haven't done intervals in a long time so I better do that. Got on the treadmill and set the jog for 6.6 (9:05 pace) and the run at 8.5. Did 2 miles with 45 second intervals every 2-2.5 minutes for the entire time. Did the 2 miles in about 16:40 or so.

Then while Bill was doing some weights, I went and did 15 minute hill workout on the bike.

Good cardio tonite.

Quiet Sunday

So, today's was the first day waking up alone, the first of many days ahead. With no plans until the afternoon, there is really no reason not to go to the YMCA. Took my time getting ready, but headed off.

Ran intervals on the treadmill. Did the mile in about 8:24, but kept going a bit to run 1.25 miles total. Then went over to the bike and did 25 minutes of a varied hill workout on the bike. Put it at level 5, so it was a little tough at times. Then did a few machines, but not many--just did the adductor & abductors, plus the sitting press and lat pushout one. That's all for today.

YMCA finally

Ok, so it's Sunday and there was no excuse for us not to get back into the routine of going to the YMCA. We were so good in July of going every Sunday, then kind of fell off the wagon.

Also, this is the only place that has the good treadmills that have an interval mode setting. Therefore I figured I'd better take advantage as it has been a while since I've done intervals. Did my mile with 5.9 jog pace & 8.2 run pace for the intervals. Did three 40-second intervals at the faster pace, about every two minutes in the run. Ended up the mile in about 9:20-9:25 minute pace.

Then did 20 minutes on the bike so I could read a bit, but also do some different leg exercises. Did a random routine at level 3.

Ended the workout with 6 weight machines. Did 3 sets of 12 on each of the machines: upper body--sitting bench, front press, lat pull-down; and lower body--adductor, abductor, and sitting leg press. Finished, as always, with some stretching.

Mid-afternoon, Bill and I decided to play a little tennis. Haven't done this in a few years. Hit the balls around for a bit, then played a set out. It was a beautiful day with a light breeze and strong, hot sun. Another nice little workout that was alot of fun doing together!

More than just a run!

It's been a while since we've gone to the YMCA, so we decided tonight we had time and thought we should do it. Bill remembered that only some of the treadmills have the "interval" function and he picked the treadmills in that area. It's been a while so tonight I needed to do intervals. Set the machine for 10:30 minutes, with the job interval at 6.0 pace and the run interval at 8.3 pace. Ran for 2 minutes, did 30 seconds at run pace, and continued at about that same repeat until I did my mile. Cooled down for a bit, then hit the weights.

Did the 2 machines for the shoulders and pecs (3 sets of each, of course), plus the leg machines--adductors, abductors, and press. Finished with 10lb dumbbells in each arm and did a superset of bicep curls and shoulder presses (up towards the ceiling). That's about all for tonight!