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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu May 02, 2013 9:57 am 
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Manatee
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Last nights run was great seem to recover well between the intervals, last 2 minutes was tough my legs were done!!!

Two more runs of the week, Friday is long run but the training plan recommends doing a 5k race , no race to enter but will do 5k as fast as I can!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri May 03, 2013 7:50 am 
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Manatee
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Struggled to get round a easy 3.5 mile run last felt like my legs had nothing in them at all, it just seemed so hard to even get going.

Tonight is 5k race pace, hopefully that will go well!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun May 12, 2013 8:02 am 
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Manatee
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Not posted all week!!!

But another productive week of running Froday night was 7 miles but I think it was more than that, tomorrow we will run 8 miles before we jump on a plane to Las vegas!! Plan on doing a few treadmill runs to keep in the groove with running!!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat May 18, 2013 12:00 pm 
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Manatee
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just got back from Las Vegas yesterday picture from Whole foods there! Managed to run 3 days out of 4 last week


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed May 22, 2013 7:20 pm 
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Manatee
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Image Image

Image Image


SOME PICS FROM LAS VEGAS


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed May 22, 2013 7:23 pm 
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Manatee
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Image Image


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed May 22, 2013 7:26 pm 
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Manatee
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Posts: 494
Had a great vacation, back running this week only 33 days until the half marathon!!!

This weeks training -

Monday 3 miles and some upper body weights
Tuesday 4 Miles and Lower body weights
Wednesday 40 tempo run
Thursday spin class
Friday 10k race pace

weekend rest.

itching to get back to lifting heavy weight took a back seat for all this running but cant wait to lift heavy again


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon May 27, 2013 5:54 pm 
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Manatee
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Joined: Mon Dec 26, 2011 11:04 am
Posts: 494
Me and the rock chilling in Vegas!!

Image

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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jun 10, 2013 11:36 pm 
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Manatee
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So 13 days until the Vancouver Half Marathon, glad we took the challenge of 13.1 miles on!!!

Ok so lately I have not been tracking my food etc so got the old excel spreadsheet and calculated macros etc. I have been not as strict as last year since about the new year mainly due to some stresses like trying apply to stay in Canada permanently, moving and some other stuff. But I am ready to lose a few excess pounds I know I have added some muscle but along with that some excess weight so my goal is to lose 10lbs I have entered the 6 week cellucor challenge on bodybuilding.com.

Todays workout Shoulders and Triceps

DB Shoulder Press 15/12 20/10 27.5/9
Side laterals 10/10 17.5/10
Low Pulley 15/7
Reverse Flyes 10/12 17.5/13
Tricep Pushdown 30/12 40/12
Lying tricep extension 10/10 25/5
Seated Tricep Press 25/10 37.59

Cardio 16 Minute run 1% incline distance 1.77 miles . I just go as fast as I can for 16 minutes!! Love it!!

I plan on updated my journal for every workout, its one of my daily disciplines so IT must be done!!

I am Portia Phelps, a Mass machine. I eat as planned and train with great intensity


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jun 11, 2013 11:52 am 
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Manatee
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Posts: 494
Today was Legs!!!!!!!!!!!!!!!!!!!

Leg extension 55/15 70/12 120/12
Leg Press 180/12 200/10 250/14
Smith Machine Squats 40/10 60/13
Seated Leg Curls 75/12 115/14
Stiff Legged Deadlifts 50/12 70/10
Calf Press 100/ 20-12-13 Rest Pause set
Seated Calf Raise 90/12 145/6

No Cardio Today

Excellent Workout as I have not been lifting as heavy recently due to training for Half Marathon , My numbers are a bit low but good news is every week I am increasing.

this knot in my shoulder has been giving me grief , so yesterday I had a shiatsu massage on it , its a bit sore today but hoping it will improve.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Jun 12, 2013 8:34 pm 
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Manatee
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5 Miles run tonight seemed hard as we did legs yesterday. Tomorrow Chest & Biceps and 16 Minute Cardio.

Uploaded my progress photos , wow I have got a lot to do slackened off completely but not any more

PORTIA PHELPS IS A LEAN MEAN 145LBS


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jun 13, 2013 9:27 pm 
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Manatee
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Posts: 494
Today was Chest and Biceps

Decline Bench press 20/12 40/6
Incline DB Press 20/12 30/8
Flyes DB 10/12 17.5 12
Concentration culrs 15/7 20/5
Barbell Curls 30/7

16 minute run distance 1.76 0.01 out from Tuesdays run , excellent workout and food has been 100% all week.

(if I use a barbell I do not count the weight of the bar as a weight, I only count the weight I put on)


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jun 14, 2013 10:03 am 
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Manatee
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Posts: 494
Back and Cardio

DB pullover 20/12 45/10
Close Grip Pulldown 70/12 90/10
1 arm DB rows 25/10 40/10
Wide grip rows 70/10 90/9
Barbell deadlifts 20/12 60/10

16 Minute cardio Recumbent Bike 5.51 level 3

Decided to use the bike today my ankles were sore from running.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jun 17, 2013 12:02 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Today is rest, last night ran about 10 miles last long run until next weeks 13.1 miles! it was tough last night but the day of the race will be better

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jun 17, 2013 12:03 pm 
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Manatee
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The post above is me!! Matt was still logged in on our computer!


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