Tuesday, February 25, 2014

Treadmills are Hard.

Due to my fear of all things "slippy" this winter, I've been spending a lot of time on the treadmill.  Since getting to get outside twice now for my longer weekend run attempts, something has (again) become blatantly obvious:  Treadmills are hard.

I don't know if this is more of my weirdness coming through or what, but I find it takes more effort to run on a treadmill than it does outside.  I can run easier and faster outside - even with hills, weather, and traffic.  Even at a ridiculously slow pace on the treadmill, I feel like it's just a lot harder and I have to push a lot more to do what comes easy outdoors.

I don't even really mind the treadmill.  Yes, it's boring.  Yes, you have to deal with the gym crowd and equipment.  But, give me some good music blasting in my ears (lately this has been Rob Bailey and the Hustle Standard) and I can make the time go by.  It's just... difficult.  I wish I knew why.

But.  Do you know what's not hard?

Buying new shoes.  :)

I headed over to a running store this afternoon and explained my situation with the injury and wanted to just see if maybe I needed a different kind of shoe than I'd been using.

Well... after trying on a few different models, walking around, hopping, and running on the treadmill, I walked out of the store with a new pair of shoes to work in to my rotation since my current shoes have too many miles for my comfort to take into a race in less than 10 weeks.

Here they are!

The Brooks Adrenaline 14.  Yep, sticking with the Adrenalines.  I swear it feels like these things were built around my feet.  They are glorious.  All other shoes feel like... well, I got something hanging off my feet, while the Adrenaline, as they always have, feel like they just mold to the perfect shape of my foot.  Which is narrow and weird.  They're not heavy, they don't feel loose in places, and they hold my feet up well.  I'm in love.  And look... this pic does NO justice to them, they are BRIGHT.  Like, neon-like.  Not pink, either!

The only other things that came close - and not even very close, but just kind of were the New Balance 1260 and the Saucony Hurricane.  Maybe I'll give one of those a try as an off shoe sometime in the future, but right now they don't have anything on these.

Can't wait to try them out in the real world!

Monday, February 24, 2014

The Stuff I Did Last Week!

I worked out last week!  What a shocker! ;)  

Sorry, I'm having a sarcastic kinda day.

Monday: Leg Day!
Supersets of:  Seated Leg Curls - 3 sets of 15 and Dumbbell Lunges - 3 sets of 15
Supersets of:  Stiff legged barbell deadlifts - 3 sets of 15 and bounce/bounce/squats - 3 sets of 15
Supersets of:  Lying Leg curls - 3 sets of 15, and bodyweight squats - 3 sets of 15
Supersets of:  Dumbbell stepups - 3 sets of 15 and stability ball leg curls - 3 sets of 15
Drop set of:  Lying Leg curls - 3 sets of 20
Supersets of:  Standing dumbbell calf raises - 3 sets of 20 and seated 1 dumbbell calf raises - 3 sets of 20

What did I learn?  My hamstrings are still MUCH weaker than my quads.  Pathetically so.  I need to even this up.

Tuesday:  Back, Arms and Abs - Same workout as last week but with more weight.  After the weights I ran 3.5 miles in exactly 40 minutes (doing 9:1 intervals)!  It was one of those "this feels good", "this feels like crap", "this feels good", and on and on type of runs.  Ultimately I'd call it a good run, but not the best or easiest.

Wednesday:  Chest, Shoulders, and Abs.  Like Tuesday, it was the same weight workout as before, just more weights.  Afterwards I spent 30 minutes on the elliptical.  I actually did a 5K - 3.13 miles in total.  That made me giggle.

Thursday:  Rest!!

Friday: Back, Bis, and Abs.  You know what I'm gonna say - yep, same as before.  This time, though I had my husband working in with me and that was.... um, interesting.  ha!  After that lifting session, I did a c25K week 5 workout: 5 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 6 minutes running (I lost track and was feeling good!), then walk to the 30 minute point.  I run/walked 2.33 miles.

Saturday:  Shoulders, Triceps, and Calves.  Not even going to repeat it.  Then, my daughter and I went on our best walk through the neighborhood so far this year!  It was "warm", the sun was shining, and the sidewalks and roads were (mostly) clear!  Admittedly, I was half using this walk as a scouting session to see if I had any chance of running in the 'hood this weekend.  We walked just under 2.5 miles!

It was a beautiful day for a walk with my little girl!

Sunday:  I was excited to get up and run outside in my own stomping grounds, so to speak.  I got up at the crack of dawn for the first time in what seems like forever, inhaled a banana, and headed out.  I walked to the corner and then started to run.  I felt really really good.  My "plan" was to go 6ish miles.  My heart was set on a 10K... because you know, if you're running six, why not just do the extra .2, right? heh.  Anyway, I hid pace on my watch again so I didn't do the gawk at it every 30 seconds thing and I just ran as I felt.  I was supposed to be doing 8:1 intervals, which I checked and double checked that I had setup correctly the day before, but I got screwed over by my watch again and for some reason it spouted off the intervals I had set for myself before my last race!  WTF?  So, to make it easy on myself, I did 9:1, utilizing the 10 minute intervals I'd had bleeping at me.  I felt good pretty much the whole run.  I had one part where I felt like I was fading, but I checked my form, slowed down a tad (or at least I thought) and felt better.  

I ended up running 6.49 miles in 1:07.  I had NO idea I was running that much quicker than I have been lately.  It certainly did not feel like it and had I saw that kind of pace on my watch it honestly would have freaked me out a little.  And aside from a slight increase at mile 4 (I think that's when I felt the fade I mentioned before), I ran negative splits!  Cool!  Talk about a big confidence building run.

That's my week!  Hope you had a good one!

Oh, back to the WTF watch.  I think mine is on the way to dying a terrible death.  Last week I had major GPS problems and syncing issues and now this week it gave me even more problems.  Even before my injury I'd been having problems getting it to sync to my computer and stay charging.  It's a Nike+ Sportwatch, which I realize now isn't exactly the greatest thing out there (it irritates me only being able to see 2 stats at once, and if I'm doing intervals I'm down to 1 other than the countdown).... It was great as a starter/new to running watch, but I think I'm moving on to a big girl Garmin.  Any suggestions from anyone who is reading?  I've heard good and bad things about both the 610 and 620.  210?  310xt?

Thursday, February 20, 2014

Reading Material

Let it be known that I love Half Price Books.  I could spend a day digging around in there.  I've also taken the time to drive to several within the course of a day just to fiddle around in odd book heaven.  It's a great time waster, cheap, and I usually do find some interesting reads.

Most recently, I picked these 2 books out:

I've skimmed the PRE book before, but am glad I finally got a chance to read it all.  A legend, indeed.

Chi Marathon:  Has anyone ever read this?  I haven't gotten a chance to read every word, but I've thoroughly skimmed it.  Of course, I picked it up for the claim of being able to train for a marathon/half marathon pain and injury free.  Upon reading it, though, it seems as if it should have been named "Yoga Running".  I don't know.  I appreciate all the tips on form and subsequent strengthening and flexibility exercises.  But I just can't see myself doing their "Form Intervals" where you set your interval timer for a run and then focus on specific points for each interval.  For example:  spend one minute focusing on softening your glutes, the next minute on pelvic rotation, etc.  Maybe I'm weird (don't answer that, I already know), but when I run I'm thinking about a million things... I'm clearing my head of random BS thoughts rolling around.  "Man, Vince was acting like a little jerk this morning", "What am I cooking for dinner tonight", "This shirt is chafing my armpit", "OMG that bunny is so cute!  I want one!", "I think my foot might be hurting.", "Why did that dude look at me like that?  Is he following me now?  Do I need to get a grip on the mace?  Damn, maybe Nick was right..."  and on and on and on.  I don't know that I can truly focus on these little points for a steady minute on off, especially on a long run.  I've got too much going on.  Maybe I'm an ADD runner?

It gave me some things to think about, anyway...  I'm still trying to research training philosophies and plans for after I feel comfortable being really "back".  I still would like to run a marathon this year - much later in the year, of course, (I have my top 3 race wish list... we'll see what happens) and I want to make an informed plan for myself.  Right now, as far as the Pgh Half goes, I'm not on any kind of official plan.  I'm just working my way back to being able to run steadily again.  That's all the plan I've got and for now, that's all I need.  My previous half marathons have all been done using a Hal Higdon Intermediate plan, but I'm not willing to attempt that now.  Even after I build back up, and complete this half (God willing), I don't want to chance the speedwork for a while.  I'll be happy to spend some time just working on injury free endurance.

Speaking of training.... they rescheduled the Half Marathon Kickoff training run for this Saturday.  I'm tempted to go, but I'm still doing the run/walk deal.  My "plan" for this weekend was to try 5-6 miles doing 8:1 intervals, but I'm flexible.  I guess I'll see how I'm feeling.  So far the weather looks like it's going to be a heck of a lot warmer than it has been.  Warm, but rainy.

Tuesday, February 18, 2014

I Love the Gym... I Hate the Gym.


I don't believe I mentioned it here, but I know I mentioned it on Facebook and possibly DailyMile, but around 2 weeks ago I began cheating on my old gym with a new one.

If you've read much of this blog, particularly my early posts, you know I have a love/hate relationship with my old gym (now referred to as Gym #1).  It's not a big name gym, but it is cheap, has your standard stuff, and - most importantly, and what sold me on it - it has childcare.  However.... it has piss poor management, it's regularly filthy (for the past few weeks there has been an empty protein powder container catching the nasty drips from the toilet, and there have been NO sanitizing wipes for the equipment, just dry paper towels), there's usually a good percentage of equipment broken or "out of order", and the clientele... well, it attracts an interesting crowd in cycles.
The older "meathead" crew that have been members since I've been there regularly strut around, running their big mouths, critiquing every girl in there ("her booty drives me wild", etc), asserting their dominance over all the equipment they NEED that day (they take all day to do a workout it takes a normal person who isn't busy yapping and ogling an hour to do), and seem to thrive off of being as obnoxious as possible.
Then you have the young, barely legal girls who feed off the attention of these "men" who come in dressed like they're going to a Victoria's Secret runway show, makeup and all, who slink around the free weights area touching biceps, drooling, and basically doing nothing but taking up air and space until they find themselves on the elliptical or stairmaster for 30 minutes before running out the door..... still not looking like they ever broke a sweat.  These girls never seem to stay long... they are members for a month or three and then they disappear.
And the slobs... oh my god the slobs... men and women alike who just toss their shit anywhere and everywhere, wear filthy slushy shoes on the treadmill even when there are signs that say "DUE TO THE WEATHER NO OUTSIDE SHOES MAY BE WORN WHILE WORKING OUT", don't wipe down machines, and spray Axe, FDS, or whatever nasty aerosol crap they have around.  These are usually the same people hacking and snotting and wiping their nose everywhere.  Gross.

I don't typically let people in general bother me... I normally just roll my eyes.  I'm usually too focused on what I'm doing to care, but when compounded with broken stuff, unsanitary conditions, and terrible employees I get a little irritated by all of it.  I AM paying for this frustration, after all.

A few weeks ago, I walked into Gym #1 to find it completely crowded.  I just sighed, knowing it would be a long workout mostly made up of trying to find and/or beg for decent equipment, and trudged back to the locker area.  There were no lockers.  None.  Not a single one.  Well that was just the straw that broke the camel's back so I literally turned around, walked out of Gym #1, drove to another place (closer to my house, even!) and immediately purchased a membership and got my workout in.  Since then, I've done most of my workouts at Gym #2.

Gym #2 has been pretty good to me.  First off, it has a HUGE locker room - and separate ones for the men and women (Gym #1 just has community locker space).   They also have a pool, which might come in useful for some cross training (Nick has expressed interest in doing a triathlon by the end of the summer, so this will definitely help him).  Now, the gym is small... they don't have nearly the amount of machines or weights as Gym #1 BUT this little hidden gem doesn't have nearly the crowd.  The machines are also not as high end as Gym #1 - for example the treadmills don't have speed interval settings and they have combo machines where the ab crunch turns into a back extension, and the leg curl machine becomes the leg extension machine, but this does not bother me.  I know how to work them and make them work for me, and at the end of the day, that's all that matters.  They have enough free weights and barbells to make me happy.  And clips - they have adequate clips, which are also lacking at Gym #1!  They also have a bigger assortment of things like medicine balls, jump ropes, steps and risers, various sizes of stability ball, a decline bench that actually sits properly....

The clientele at gym #2 is mainly an elderly population (they have a big Silver Sneakers program), which again does not bother me.  I LOVE seeing older people get fit and stay active.  I think it is fantastic and I want to high five every one.  When I grow up, I want to be one of these people.  I want to be the old lady that lifts like a beast (like Furious Pete's mom!  She rocks!) and still can shuffle around in races.  I love it when I'm out running and see people who are a heck of a lot older than me pounding out miles.  That heart and determination and flat out refusal to let an age number tell you how you "should" be inspires me to keep moving.  Aside from one guy at Gym #2, I haven't had a poor experience with anyone there (yet).  And honestly I think the one guy is just very overprotective of his gym and doesn't want a bunch of young people in there messing it up.  I can understand that!

Why am I posting this today?  Because today was yet another school cancellation so I had to go to Gym #1.  And I was reminded in many ways why I love my new secret "little" gym.  ;)

Monday, February 17, 2014

Be Invincible!

Yep, that's me.  Yep, that's snow.  The hoodie says "Be Invincible", which is kind of fitting.  I'll explain later.

Last week I started a new phase of the lifting plan I'm on.  I only have 3 weeks left (including the one that started today) and I really can't wait to finish.  I've made a lot of gains - much more than I would have thought going into it, but I'm getting tired and I want to back off a little and... well.... focus a bit more on my running comeback!  I do love my arms and back, though, and vainly flex in the mirror almost any time I'm in a bathroom... haha.

Monday was leg day.  Mainly quads and calves.
Supersets of: Leg Press - 3 sets of 15, and bodyweight squats 3 sets of 15
Dumbbell lunges - 3 sets of 15 per side
Goblet squats - 3 sets of 20
Leg extensions - 3 sets of 20
Dumbbell squats - 3 sets of 30
Standing dumbbell calf raises - 3 sets of 20
Calf press machine - 3 sets of 20

Tuesday: Back, Arms, Abs, and elliptical
Supersets of: lat pulldowns 3 sets of 15, and underhand cable pulldowns 3 sets of 15
Work set/Active set of: 1 arm dumbbell row - 3 sets of 15 per side / Exercise ball pull ins - 3 sets of 15
Work set/Active set of:  Seated cable rows 3 sets of 15 / V-ups 3 sets of 15
Bent over dumbbell rows - 3 sets of 15
Supersets of:  Dumbbell alternating bicep curls - 3 sets of 20, and bench dips 3 sets of 12
Supersets of:  Preacher curls - 3 sets of 12, and pushups - 3 sets of 12
Triceps pushdown with rope - 3 sets of 12
Work set/Active set of: 1 dumbbell seated triceps press - 3 sets of 12 / air bikes - 3 sets of 25

After the weights I did 2.94 miles on the elliptical in 30:02.  I was planning to run, but since I ran on Sunday and then again on Monday at PT I thought the wise choice would be to lay off for a day.

Wednesday:  Chest, shoulders, Abs, and RUN!
Supersets of: incline dumbbell presses - 3 sets of 15, and dumbbell shoulder presses - 3 sets of 15
Dumbbell flyes - 3 sets of 15
Pushups - 3 sets of 12
One Arm shoulder presses - 3 sets of 15 on each side
Butt Ups - 3 sets of 15
Supersets of:  side lateral raises - 3 sets of 15, and standing upright dumbbell row - 3 sets of 15
Triple set of: Triceps dips - 3 sets of 15, knee raises on the bars - 3 sets of 15, and pushups - 3 sets of 15.

That triple set sounds simple, but at the end of that workout that about killed me.  Honest.
I hopped on the treadmill and ran 3 miles in 34:26, doing 8:1 intervals.  Not bad!

Thursday:  REST!

Friday: Back, biceps, Abs, and RUN!
Supersets of:  Wide grip lat pulldowns - 3 sets of 12, and medicine ball twists - 3 sets of 12
Superset/Active rest combo: Seated cable rows - 3 sets of 15, low pulley row to neck - 3 sets of 15, and reverse crunches - 3 sets of 25
Supersets of:  Bent arm dumbbell pullover - 3 sets of 15, and decline crunches - 3 sets of 15
Superset/Active rest combo:  Wide grip lat pulldowns - 3 sets of 15, underhand cable pulldown - 3 sets of 15, and stability ball crunches - 3 sets of 15
Standing cable biceps curl - 3 sets of 15
Crunches - 3 sets of 15
Hammer curls - 3 sets of 15
Low pulley curl 21s - 3 sets of 21  (these were terrible!!!!)

I did a c25k week 4 workout, as I wanted to run, but not too much, but needed to get in 30 minutes of cardio.  So, I walked 5 mins, ran 3 mins, walked 90 secs, ran 5 mins, walked 2:30,  ran 3 mins, walked 90 secs, ran 5 minutes, walked until the 30 min point.  Covered 2.25 miles and felt great!

Saturday:  shoulders, tris, and calves
Dumbbell bench press - 3 sets of 15
Bench dips - 3 sets of 15
Supersets of:  standing dumbbell upright row - 3 sets of 12, and arnold presses - 3 sets of 12
supersets of:  side lateral raises - 3 sets of 12, and triceps pushdown with bands - 3 sets of 12
Supersets of:  Incline pushups - 3 sets of 10, and wide set pushups - 3 sets of 10
Supersets of:  standing dumbbell calf raises - 3 sets of 20, and seated one dumbbell calf raise - 3 sets of 20

My little girl and I ditched the idea of walking outside in lieu of some yoga.  :)

Sunday: Run!  outside!
So here we come to the pic at the top.  I've had my mind set and my body wanting to run outside.  The only "safe" clear spot around really, has been North Park.  I was determined to do a lake loop.  I didn't care how much I had to walk or how slow I had to go.  I felt ready and I wanted to run outside.
Well, just my luck it started to snow as we were leaving the house.  I grumbled and announced that this might turn into one of my most idiotic ideas, but I wanted to give it a try anyway.  By the time we got up there, there was a thin coating of fresh snow on the ground, but there were TONS of people running so there was a decent pathway.

I set my watch up to do intervals, but out-of-the-game-too-long me forgot to turn the interval function ON before I started running.  So, I just used the stopwatch function to time myself.  Doing all that maths was a pain in the ass, but I did it.  8 minutes running, 1 minute walking.  A few times I may have been a second or three off, but whatever.  I promised myself I was going to go SLOW, walk whenever I felt I truly needed to, and I had my iPhone with me to call Nick to come get me if I felt I was slipping and sliding too much and hurting myself.  He and the kids were over by the boathouse sledding.  I hid the pace on my watch so I didn't even know how fast or slow I was going.

I'm going to be honest here, as I always am.  I usually don't really consider North Park lake loop to be "hilly".  There are other routes there that will give you a hill workout if that's what you're looking for, but typically the lake loop is just a nice little rolling path to me.  I know other people have their own opinions on that.  BUT - coming off of over 3 months either not running at all or running on a flat treadmill I did notice those incline changes a little more than I'm used to...  It didn't hurt, not one bit, but I felt very weak and definitely slowed way down on them.  I'm sure that stamina will come back with more time and strengthening.

As for the weather, it was snowing pretty well, but it wasn't really "slippy".  There was one part where there was chunky ice under the fresh snow that surprised me and made me stumble a bit, but I did what I promised to do and slowed way down to almost walking until I got through it.  I didn't feel any pulling, pain, or extra stress at my injury area.

All in all, the run went pretty well... for my first run outside in over 3 months.  In the cold, snow, and ice.  lol  I got around that lake in 1 hour and 22 seconds.  Definitely not a PR or any kind of speed record, but this run meant so much to me because it was outdoors, I had to pace myself, and on top of it I had to deal with weather conditions.  I think I did damn good.  Maybe I'll give it another go next weekend.

Until next time, I leave you with pics of happy kids in the snow:
Can you tell Vince likes Star Wars?

Tori and Garrett climbing a big snow pile with Nick looking on.  This was what I saw when I finished my run.  <3

Wednesday, February 12, 2014

PT Wrapup!

I could do yet another late wrapup of last week's workouts, but I don't want to.  Let's leave it at the fact that I did pretty much the same workouts as the previous week but increased my weights in places.  All good.

What I'm more interested in this fine evening is rejoicing in the fact that although tomorrow is Thursday, I will NOT be going to PT.  Because I'm DONE with PT!  They kicked me out.  haha.

My therapist, Jon, was great these last few weeks.  I thank God that I got a runner who was sympathetic to what I was going through and who catered to me both physically and psychologically how I needed it.  Because after over 2 1/2  months of not running you KNOW I was about the climb walls and rip my hair out.  Hey, when you're used to something and it gets instantaneously taken from you it is a challenge and an emotional battering.  I know I sound nuts, but its true.  I've embraced my weightlifting and doing what I could until given the green light.

When I first started PT, I was still sore and stiff.  Most of my time there was spent stretching, foam rolling and doing seemingly simple things.  Thankfully, my body responded quite well to the gradual introduction to more activity and more and more impact on my legs (especially the bad side).  A couple of weeks ago, after expressing a bit of frustration at Jon that I was still not running, he tentatively let me try out some short run/walk intervals with the agreement that the moment I felt any pain or anything out of the "ordinary" that I'd hit the stop button.  Well, that first, very short, trial run didn't feel awesome, but it wasn't completely awful either.  It was a pleasant surprise.

I progressed through the stabilizing and strengthening workouts at PT much quicker than anyone anticipated.  I've been using the highest resistance and leg weights on pretty much everything for the past 2 weeks.  I believe the fact that I was weight training at home and at the gym all this time (even though I was going very light on the leg weights) helped immensely.  Jon kept trying to find new and interesting and more challenging things for me to do.  I do have to say that I've had my fill of side steps and shuffles, hip hikes, and especially that BOSU balancing act.  Although, I think I will keep some part of it in my routines because I do think they help.

As for the running, I went from short run/walk sessions to longer ones (gradually, of course).  On my last day of PT, this past Monday, I was able to run for 15 minutes straight with no walk break.  Pain free.  Twinge free.  Easily.  And felt like I could keep on going... and faster.  It was kind of like my "final exam".  I have my confidence back, and that's been a major issue.  I still have my moments where I'm anticipating the pain... waiting for it... expecting it to come on the next stride..  I don't know when or if that will ever go away.

Today I ran 3 miles on the gym treadmill.  Again, like nothing was ever wrong.  I'm still doing run/walk intervals... because that's comfortable right now.  I'm ok with that.  I'll eventually drop them, but I don't know when.  I'm not in a rush.... Speaking of not being in a rush, my pace is totally in the toilet from where it was (mostly because I'm determined not to let myself get out of control even when I do have runs that feel really good).  And again, I'm ok with it.  Right now my average pace includes the walk breaks and I'm honestly not even concerned with how fast I'm going.  I'm more concerned with getting my endurance back and just letting running feel great again.

That's my update!  I'm a PT graduate and I'm excited (and a bit nervous) to be back on my own again!

Tuesday, February 4, 2014

Last Week's Workouts and PT! (A Day Late and More than a Dollar Short)

I'm still here!  Still workin'!

Last week was a pretty intense week - I got in some great quality weight training workouts as well as ran more.  It had its ups and downs as all life tends to, but I can proudly say that it was mostly good!

Monday: Arms and Abs!
Pushups - 4 sets of 15
Seated 1 dumbbell triceps press - 4 sets of 8 - 12.5#, 12.5, 15, 15
Supersets:  3 rounds of: Triceps Pushdown w/ Rope - 3 sets of 8 - 20#
                 Reverse Grip Triceps Cable Pushdown - 3 sets of 8 - 15#, 20, 20
Supersets: 3 rounds of:  Skullcrushers - 3 sets of 8 - 15#
                Incline dumbbell bench press w/palms facing in - 3 sets of 8 - 20#, 25, 25
Incline db curl - 4 sets of 8 - 20#
Dumbbell alternating biceps curl - 4 sets of 8 - 20#
Barbell Curl 21s - 2 sets - 20#
Stability ball crunches - 3 sets of 25
Butt Ups - 3 sets of 15
Reverse crunches - 3 sets of 15

After the ab work, I hopped on the treadmill for 30 minutes.  It was just a nice 1.92 mile trudge.
I also had PT on Monday where I got to RUN again!  He upped my intervals to 4:1 and it went pretty well.  My left hammy was a little tight during the last interval so he gave me a good stretch afterwards and I felt fine.

Tuesday:  Leg Day!
Bodybar squat - 4 sets of 15 - 12#, 12, 18, 18
Narrow Leg press - 4 sets of 8 - 50#
Bodybar step ups - 4 sets of 8 - 18#, 18, 18, 24
Dumbbell lunges - 3 sets of 20 - 20#, 25, 25
1 legged bodybar squats - 4 sets of 8 - 15# (these were freaking challenging, particularly on the injury side)
Calf raise machine - 2 sets of 20, 1 set to failure - 30#, 30, 35
DB calf raises - 2 sets of 20, 1 set to failure - 25#, 30, 35
Leg extensions - 2 sets of 10, 1 set to failure - 25#, 30, 35

Wednesday:  Chest and Abs
Chest Press machine - 1 warmup set of 8 - 30#
Triceps press machine - 4 sets of 8 - 55#, 55, 60, 60
Supersets: 4 rounds of:  Dumbbell flyes - 4 sets of 8 - 20#
               Dumbbell bench press - 4 sets of 8 - 20#
Supersets:  4 rounds of:   Incline db press - 4 sets of 8 - 25#
                Bench Dips - 4 sets of 8
Fly machine - 4 sets of 8 - 30#, 30, 35, 35
Crunches - 3 sets of 25
Knee raise on bars - 3 sets of 15
Reverse Crunches - 3 sets of 15

This workout was followed by 30 minutes on the treadmill.  I didn't want to overdo anything, but I wanted to test myself, so I just tried a week 2 c25k routine (5 minute walk, 90:60 sec run:walk intervals for 20 minutes, 5 minute walk).  It went great - it honestly felt way too easy, but I was happy it did!  That was the point!  2.11 miles walked/ran.

Thursday:  Shoulders
Arnold Presses - 4 sets of 8 - 20#, 25, 25, 25
Seated bent over delt raises - 3 sets of 8, 1 set to failure - 15#, 20, 20, 25
Standing 1 arm db press - 4 sets of 8 - 12.5, 12.5, 15, 15
Supersets:  4 rounds of:  Front dumbbell raises - 4 sets of 8 - 15#
               Standing DB upright row - 4 sets of 8 - 25#
Side lateral raises - 3 sets of 8, 1 set drop - 15#, 15, 15, 15-5
Reverse Flyes - 4 sets of 8 - 15#

After I burned up my shoulders I rode the bike for 30 minutes.
I had PT Thursday afternoon.  I was told to do 4 rounds of the 4:1 intervals if I felt like I could and I did!  I felt great the whole time!  This was the first time that I felt like I could keep going and going.  So, my therapist told me to try running over the weekend at either 5:1 or 6:1 if I could handle it and do what I felt realistically capable of doing.  Exciting stuff!

Friday:  REST!  I love Friday rest days!!

Saturday:  Back!
Dumbbell deadlifts - 4 sets of 8 - 20#
Reverse grip bent over rows - 4 sets of 8 - 20#
Lat Pulldowns with bands - 4 sets of 8
Seated cable rows using resistance band - 4 sets of 8
Dumbbell pullover - 4 sets of 8 - 10#
Back flyes with bands - 4 sets of 8
Seated bent over rear delt raise - 4 sets of 8 - 20#

When I workout on Saturdays, it is at home due to childcare.  I'm lucky to have a mini home gym, but I don't have many of the heavier weights.  So my home workouts are a bit lighter.  That's ok with me - something is better than nothing in my book!

After the weights, my daughter and I took a walk around the neighborhood.  We went 2 miles in a little over half and hour.  It was nice.  :)

Sunday:  OMG I RAN AGAIN!  hahaha (this will not lose it's novelty for a while - beware)
I figured instead of going nuts, I'd just stick with a 5:1 and see what I could do.  I was really hoping to go for 40 minutes since my longest cardio thus far has been 30.  Well, I made it on the 5:1 intervals for 36 minutes before I just felt spent.  My "bad" leg was also starting to tighten up a little.  I wasn't in any pain, mind you, but I just wasn't feeling it.  And to be honest, I wasn't feeling the run from the get go.  It was just one of "those" runs... I've had them uninjured as well.  The groove wasn't there, my mood sucked, couldn't find a comfortable stride to save my life, and on and on... So, after 36 minutes I cut down to just a walk.  I usually always do some type of cooldown walk, even when I run outside.  After around 10 minutes of walking, I felt good again and, noting the time and distance on the treadmill, I just had to get moving again.  I only ran another 3 or 4 minutes (and at a slower pace), but I was able to hit the 4 mile point in a little over 50 minutes.  I felt pretty good, although tired.  Homework complete!

It was a good week.  This week is already going pretty well too.  I'm finally starting to feel like I'm close to my "old self"!  I'm staying slow and steady and, while sometimes frustrating, it is seeming to pay off.