Workouts for the Week of Dec 28

Do one or two of these per day, as weather allows, hopefully taking time off at week-end:

Strength train [DONE]
Run/walk 3 miles [DONE]
Bike 45 minutes [DONE]
Strength train
Swim 20 minutes [DONE]
Run/walk 2.5 miles [DONE]
Run/walk 3 miles [DONE - Lake Merritt walk/jog]
Swim 30 minutes
Run/walk 3 miles [Walked approx. 2 miles]

If yesterday was a training day for endurance, today will be a training day for either strength or speed. In an effort to make sure that I can actually finish the triathalon on September 26, I ran to Baby Boot Camp yesterday (with both girls in the stroller), completed the 55 minute class, and walked home (with both girls in the stroller).

• 2.5 mile run with 89 lb. load - 27 minutes
• Baby Boot Camp - 55 minutes
• 2.5 mile walk with 89 lb. load - 47 minutes

Total time = 129 minutes.

Today is Cheryl's day to teach a Level II class; this should include short distances of running (less than 1 mile), which is a perfect time to train for speed.

Planning for the Week of June 14

Weather: Mild, then warming near the end of the week.
Activities: Elizabeth has Camp Cottontail each morning and Princess Ballet Camp each afternoon.

Monday, June 15
Exercise: Baby Boot Camp (10 AM)
Indoor Chore: Grocery store
Outdoor Chore: Water & weed
Work: reports & email deploy

Tuesday, June 16
Exercise: Hike/run (Montclair bike path)
Indoor Chore: Laundry (2-3), clean bedrooms
Outdoor Chore: Get herbicide & fertilizer & cover
Work: reports & email deploy

Wednesday, June 17
Exercise: Baby Boot Camp (10 AM)
Indoor Chore: Pay bills/file statements
Outdoor Chore: Water & weed
Work: reports & email deploy

Thursday, June 18
Exercise: Run (Lake Merrit)
Indoor Chore: Laundry (2-3) & clean common areas
Outdoor Chore: Move irises, spread cover
Work: reports

Friday, June 19
Exercise: Hike (Redwood Regional Park)
Indoor Chore: Organize some space
Outdoor Chore: Water & weed
Work: reports

Saturday, June 20
Exercise: Baby Boot Camp (9:30 AM)
Neighborhood meeting at 99 Inverleith

Planning for the Week of June 8

No classes or programs for the girls this week. Mild weather with sunshine in the afternoons.

Monday
1. Shopping
2. Boot Camp (9 AM)
3. Water plants & pull weeds
4. Email blast

Tuesday
1. Wash linens
2. Laundry
3. Boot Camp (9:30 AM)
4. Reports for RBG
5. Spot clean house

Wednesday
1. Water plants
2. Weed whack/pull weeds
3. Boot camp (9 AM)
4. Library
5. Reports and deploy for RBG

Thursday
1. Clean house
2. Take out garbage
3. Boot Camp (9:30 AM)

Friday
1. Water plants
2. Reports for RBG
3. Boot camp (9 AM)
4. Swimming pool (11 AM)?

Planning for the Week of May 3 - May 9

Weather: unsettled weather predicted until Tuesday, meaning that it will probably be too wet to work out in the yard this week.
Focus: Organizing closets

Boot Camp: Monday-Tuesday-Wednesday-Thursday-Saturday

Spaces to organize downstairs:
1) Closet in Helen's room
2) Toy/linen closet downstairs
3) Under-cabinet sinks in bathroom
4) Medicine cabinet in bathroom
5) Laundry closet downstairs
6) Coat closet downstairs
7) Furnace room
8) Closet/drawers in E's room

Spaces to organize on Level 1:
1) Bookcase cabinets in living room
2) Craft cabinet/broom closet in kitchen
3) Spice cabinet in kitchen
4) Closet in TV Room
5) Basement
6) Patio storage area

Spaces to organize on Level 2:
1) Drawers in office (left and right)
2) Medicine cabinets - interior and exterior vanities
3) Outer part of closet
4) Inner part of closet (deep storage)

Level 1: The GARAGE

Visits:
- Electronic recycling
- Hazardous waste drop off
- Charities

Skin Protection Calculator

Based on your age, skin type, zip code, and activities, this calculator let you know what level of SPF you need: http://www.weather.com/activities/health/skin/?from=breadcrumbs

Planning for the Remainder of April

Focus: outdoor maintenance

Monday, April 20 - Back yard
Tuesday, April 21 - Patio
Wednesday, April 22 - Back yard
Thursday, April 23 - Front yard
Friday, April 24 - Back yard

Monday, April 27 - Front strip
Tuesday, April 28 - Back yard
Wednesday, April 29 - Patio
Thursday, April 30 - Back yard

Exercise: Boot Camp on Monday, Wednesday and Saturday
Hiking on Friday
Swimming on Sunday

Planning for the Week of April 12

This week's focus: Get ready for E's birthday party
This week's weather forecast indicates mostly sunny weather.
Cooking: Use Betty's Crocker's Cookbook for Boys and Girls

Thursday
1. Windows downstairs
2. Weed whack borders in back
3. Laundry
4. Trash & recycling
5. Water plants
6. Baths
7. Grocery store


Friday
1. Front yard clean up
2. Patio clean up (quick)
3. 9 AM boot camp (15 min early for extra run)
4. Speed clean house
5. Party set up: scavenger hunt items, decorating area, etc.


Saturday
1. Balloons
2. Bake cupcakes
3. Pick up clutter
4. Set up for party
5. Clean up after party

Work tracking --
InSound Landing Pages: 2 hours (me) + 1/2 hour (Rudy)
FSFL: 1 hour

Exercise --
Monday: Baby Boot Camp (w/ 2 girls), 75 minute class
Wednesday: Baby Boot Camp (w/ 2 girls), 75 minute class

I unexpectedly hurt my upper back yesterday - coughing, of all things. It totally hurts and is stiff and sore today. I think that this is my body telling me to take some time off.

Yesterday's work numbers:
Lyric HTML: 1.5 hours

Not good: I weigh under 140 lbs, with wet hair. I think that the muscle injuries may be to not enough protein...will remedy that I guess.

Running - two kids to Piedmont Community Park - approx. 1.5 miles in 20 minutes
Running home, hurt my back (thoracic muscles) while coughing - approx. 1.5 miles in 20 minutes

I think I need to tone it down a bit. I'm thinking Boot Camp on Monday-Wednesday-Saturday and swimming or hiking on Friday.

Running: 2 miles
(walked uphill at the beginning and the end).

FSFL Agile Proofs:1 hour
CyberKnife Report: 15 minutes
Lyric Hearing landing page: 1 hour

Baby Boot Camp: 75 minute class with Sarah
Nice workout, but parts were difficult because of my bruised tailbone (fell on the stairs yesterday).

Home maintenance tips for April: http://www.weather.com/activities/homeandgarden/home/hometips/homemaintenance/tasks_apr.html?from=pif_locallinker_health&ref=/outlook/health/skin/tenday/USCA0860

Planning for the Week of April 5

This week's focus: Upstairs
This week's weather forecast indicates a chance of showers on Tuesday and Friday. Warm on Monday, but in the low 60s rest of the week.
Cooking: try out Betty Crocker cookbook

Monday
1. Front yard: clean flower beds on upper section
2. Boot camp (extra run)
3. Nekko work
4. Water plants (and a bit of weeding)
5. Trash & recycling
6. Laundry
7. Grocery store


Tuesday
1. CyberKnife reporting
2. Pay bills/accounting
3. Field trip: California Academy of Science
4.
5.


Wednesday
1. Front yard: lower strip
2. Swimming (goal = 1 mile)
3. Costco
4.
5.


Thursday
1. Boot Camp w/girls
2. Clean entryway
3. Laundry
4. Trash & recycling
5. Water plants


Friday
1. CyberKnife Reporting
2. Run E to preschool
3. EBM walk: Mountain View Cemetery
4. Speed clean - master suite, main level, & downstairs
5.


Saturday
1. Boot camp (extra run before)
2. Front yard clean up
3.
4.
5.

Baby Boot Camp: 75 minute class.
Lots of lunges and squats = my legs are hurting. Good mat work session with medicine balls, too :)

CyberKnife reporting: 15 minutes
FSFL: image formatting & upload - 30 minutes

Baby Boot Camp: 55 minute class

Day 1 of menses. Migraine yesterday; treated with Excedrin (aspirin, acetaminophen, caffeine).

Running: 1.75 miles (girls to school) and 1.75 miles home (without girls)
Swimming: 19 laps (approx. 1330 yards)

CyberKnife reporting: 20 minutes

Boot camp: 75 minute class with Sarah
Swimming: 20 minutes

I'm glad I went for the extra swim after class today, because the exercises did not seem that challenging. However, I am stiff and sore this morning, mostly from swimming, I think. I need to practice swimming more, to get down my breathing rhythm for crawl stroke (which I did yesterday -- without hurting my shoulder!!) and breast stroke.

My shins are really hurting, probably from running too hard at class. I think I will skip the next class on Wednesday and opt for a longer swimming session, then go to a shorter class with the girls on Thursday (assuming that they want to go).

Planning for the Week of March 30

This week's focus: Master Suite & Office
This week's weather forecast indicates a dry week with temps in the mid 60s - low 70s .

Monday
1. Cobwebs
2. Boot camp (swim or extra run)
3. Cleaning: master bathroom shower
4. Outdoor: water (and a bit of weeding)
5. Trash & recycling
6. Grocery store

Tuesday
1. CyberKnife reporting
2. Pay bills/accounting
3. Outdoor: back yard weeds
4. Cleaning: master bedroom closets
5. Cleaning: Rest of master bathroom
6. Laundry

Wednesday
1. Cleaning: office
2. Swimming (goal = 1 mile)
3.
4. Outdoor: water plants (and pull weeds)
5. Wash windows in master bedroom
6.

Thursday
1. Boot Camp w/girls
2. Clean master bedroom linens
3. Laundry
4. Trash & recycling
5. Pull weeds
6.

Friday
1. CyberKnife Reporting
2. Run E to preschool
3. EBM hike: Tilden
4. Speed clean - downstairs, main level & entry
5. Water plants (and pull weeds)
6. Pack for Copperopolis

Saturday
1. Boot camp (extra run before)
2. Copperopolis overnight trip?
3.
4.
5.

Running: Approx. 1 mile around Lake Temescal
Boot Camp w/Helen: 75 minute class.

Excellent class with Mary. Memorable: 3 best abdominal exercises are bicycle, sky taps, and 45 degree lifts.

Accuray CyberKnife reporting: 15 minutes

Just went hiking today. No running. No running yesterday either. My knees are hurting, but am hoping for a good strength training workout tomorrow.

Lyric/InSound: 30 minutes HTML template
Lyric/InSound: 1.25 hours, formatting images and HTML emails

Running: Elizabeth & Helen to school, about 1.5 miles, plus .25 mile over to other classroom. Then ran home, sort of the long way. Did well on the flat mile, somewhere between 6 and 7 minutes. Rested, then still lagged on the uphill 3/4 mile.

Boot Camp: 75 minute class with Cheryl.

Accuray reporting: 30 minutes
Abbott FSL site: 30 minutes finding errors & recommending changes
15 minutes more placing in fixes.

Boot Camp: 75 minute class with Rachel
Ran sprints for the short distances between workout spots and that's pretty intense. My shins are actually hurting quite a bit, so I may not try that again, but rather take a 1 mile lap at the beginning of class.

Planning for the Week of March 23

This week's focus: Main level & patio
This week's weather forecast indicates mostly a dry week with mild temps.

Monday
1. Pay bills/accounting
2. Boot camp (1/4 mile sprints)
3. Cleaning: kitchen
4. Outdoor: balcony
5. Trash & recycling

Tuesday
1. CyberKnife reporting
2. Cleaning: living/dining room
3. Outdoor: patio
4. Do something with indoor plant
5. Grocery store & shoe shopping

Wednesday
1. Cleaning: Guest room (mostly linens)
2. Boot camp (add in 1 mile run before or after)
3. Cleaning: Bathroom
4.
5. Cleaning: Basement (this may involve a trip to recycle electronics or donate goods)

Thursday
1. Grocery store
2. Clean closet in TV Room
3. Laundry
4. Trash & recycling
5. Water plants

Friday
1. CyberKnife Reporting
2. Long run (plan on 4 miles to preschool)
3. EBM hike in Walnut Creek
4. Speed clean - downstairs, master suite & entry
5.

• Run route: Estates Drive --> Liggett --> Moraga (cross over at Highland, but continue on Moraga) --> Monticello --> Arroyo --> Ricardo --> El Cerrito --> Blair --> Dracena --> Park --> Hillside -->Magnolia [4.0 miles - start at 8:20 AM - try for 10 minutes per mile]
  

Saturday
1. Boot camp (1/4 mile sprints)
2. Do something fun with the kids!
3.
4.
5.

Meal ideas/plans:

• Enchiladas with black beans
• Broccoli Alfredo
• Potato and carrot pancakes with salmon
• Chili and cornbread or tamale pie
• Rice pilaf with shrimp & peas
  

Although we were planning on today being a track day, my muscles are just feeling too worn out to make it much of a good timing practice. It can wait until Monday, I suppose, since the main goal was to start making short, 1/4 mile sprints in order to increase my long-distance running time.

Yesterday, both girls and I did Baby Boot Camp with Rachael teaching. It was a good class and I am definitely feeling the lower body workout.

Okay, so a winning finish time for a 10k is usually 30 minutes, and for a 5k it's 12-15 minutes. (Note: it says that average runners complete a 10k in 45-60 minutes). So, that means running a mile in about 5 minutes. I run a mile in 10 minutes. Yikes!

Work today--
Accuray reporting: 15 minutes

Exercise today--
Nimitz Way, Tilden Park: over 6 miles running, plus some walking with East Bay Moms for a mile or so. Completed 6 miles in 63 minutes. I was happy about that, but I just read that good 10k finish times are 40-45 minutes (10k = 6.2 miles).

I am taking the day off, being very sore from three days of exercise and two days in the yard. I will work in the yard today and perhaps take a walk, but no more.

Yesterday--
Baby Boot Camp: 55 minute class with Cheryl, and we stayed afterward to do ab work

Baby Boot Camp: 55 minute class, plus extra 1 mile run around the lake.

Accuray reporting: 1/2 hour
FSFL image updates: 1/4 hour

FSFL: 1/2 hour formatting JPGs

Boot Camp: Class canceled due to rain.
Ran around the lake twice with Penny, plus did 60 push-ups, 60 tricep dips, a lot of squats and side-kicks, and 80 ab exercises (at home).

Planning for the Week of March 16

The week's focus: downstairs and back yard
Weather forecast: Showers on Monday, partly cloudy rest of week

Monday
1. Grocery store
2. Boot camp
3. Bills & paperwork
4.
5. Trash & recycling

Tuesday
1. Boot camp
2. Back yard - weeding
3. CyberKnife reporting
4.
5.

Wednesday
1. Back yard - weeding
2. Boot camp
3. Back yard - mow lawn
4. Bank
5.

Thursday
1. Grocery store
2. Back yard - weeding
3. Laundry
4. Trash & recycling
5. Water plants

Friday
1. CyberKnife Reporting
2. EBM walk/run
3. Back yard - weeding
4.
5.

Saturday
1. Speed clean house
2. Boot camp
3. Cleaning: downstairs
4.
5.

Baby Boot Camp: 75 minute class with Anna

This could have been more brutal of a workout, except that another couple showed up. Still, a pretty good combination with a long set of lunges, then biceps, shoulders, lats/back, and some good squat combos built in. The mat work wasn't too crazy, but I did request an ab workout, which might be fulfilled on Monday.

Very long "Wog" (forgot my keys at school and had to go back to get them). A "wog" is 1-2 minutes of walking followed by five minutes of jogging.
Wog #1: To school - 1.9 miles
Wog #2: Almost home - 1.2 miles
Wog #3: Back to school - 1.1 miles
Wog #4: Home - 2.2 miles (this last one was 5 min/5 min walk/run)

Thursday, 3/12

Circuit exercises at home:

• 16 split-lunge jumps
• 20 calf raises
• 10 push-ups
• 15 crunches
• 1 minute wall sit

Repeated this three times, doing different types of calf raises and crunches.
Then, went hiking with both girls at Sycamore Valley Open Space (1.85 miles plus around Sycamore Valley Park).

Yesterday, 3/11 -

Baby Boot Camp: 75 minute class. Lots of cardio/running, plus back, shoulders, chest. A little leg work and mostly plank for the mat work. Today would be a good day to work on biceps/triceps, abs, and hip extender/quad/glutes/hamstring.

Yesterday, Monday 3/9:

Baby Boot Camp - 75 minute class with Anna. Very good workout, but pretty easy, or I am getting used to her workouts. Inner thigh and hip flexor, biceps, triceps, shoulders, chest, core and abs.

Worked on the yard upstairs for a bit, cleaned a bit of the garage, changed light bulbs (except the halogens, which I need to purchase replacements), and removed cobwebs.

Planning for the Week Ahead

It's Sunday, which means resting all the muscles worked this week. It also means time to plan and prepare what I would like to accomplish in the coming week. Since the weather forecast indicates sunny skies all week, it is an idea time to work outdoors (and with all the wind and rain, I really need to). So each week, I pick a different level of the house to work on. This week, I choose Level 1 - the upstairs, even with Estates Drive.

I read once that you should only try to accomplish five things in one day; I have found this to be true most of the time and will try to implement it again. I may have some work projects coming in, so I will leave a few spaces blank.

Monday (3/9)
1. Yard - sidewalks
2. Boot Camp
3. Grocery Shopping
4. Estimate for Garage Door replacement
5. Light bulb inventory/replacement

Tuesday (3/10)
1. Cyberknife reports
2. Field trip to SF outdoor exploratorium
3. Laundry
4. Clean windows & cobwebs in entryway
5. Shop for needed light bulbs

Wednesday (3/11)
1. Front yard - keep cleaning up
2. Boot camp
3. Doctor appointment
4. Plant in entryway
5. Replace light bulbs

Thursday (3/12)
1. Clean car
2. Clean stroller
3. Laundry
4. Grocery shopping
5. Pay bills & other accounting

Friday (3/13)
1. Hike at Chabot with East Bay Moms
2. Speed clean house
3. CyberKnife reports
4. Run to/from school
5. Hair cuts for girls

Saturday (3/14)
1. Shopping?
2. Boot Camp
3. Clean garage
4.
5.

Baby Boot Camp: 75 minute class with Anna G.

Awesome workout; lots of shoulders, arms, lats & back plus abs with the medicine ball. Anna also told me today that women are physically in their prime in their 40s.

Baby Boot Camp: 55 minute class (however, I showed up 10 minutes late but added a jogging loop around the lake at the end).

Running: Approximately 2 miles to pick up E from preschool.
Walked: Approximately 2 miles home with both girls.

Non-Running Day Workout

START WITH: Low-impact cardio medley - elbow to knee, jumping jacks, cross-country skiing, lateral hops, jump rope, windmills, side lunge with arms, etc.

5 MINUTE WALL SIT

INSTRUCTIONS: Sit in an imaginary chair with your back flat against the wall, legs bent in a 90-degree angle at the knees. Hold….

GOAL: 5 minutes total sit time.

TIP 1: Press you back into the wall to keep from sliding down.

TIP 2: Do 30 seconds to 1 minute at a time and spread your wall sits out across the day if needed.

SPLIT JUMPS

INSTRUCTIONS: Start in a lunge position, front foot flat on the ground and your rear on the ball of the back foot. Jump up, changing foot position in air. Upon landing immediately repeat the jump. Move your arms as if you were running in stride with the jump.

Do 3 sets of 16, which will give you 8 per leg.

CHALLENGE: Do 3 sets of 20 and follow this with standing calf raises; 4 sets of 25.

SPEED SQUATS

INSTRUCTIONS: Start with basic squats, feet hip width apart, feet facing forward. Do 3 sets of 20, followed by 10 squats with a 2-second pause at the bottom.

CHALLENGE: Do 3 sets of 25 with resistance bands and follow each set with 10 push-ups; for last set, pause at bottom, then bring it up and inch and down an inch - repeat for 8-count.

END WITH: Side and center plank (60 seconds)

STRETCH!

Accuray: 15 minutes creating a report
(note: client finally decided that Tuesday and Friday are good reporting days)

Workout suggestion, gathered from FITniche: Split Jumps

INSTRUCTIONS: Start in a lunge position, front foot flat on the ground and your rear on the ball of the back foot. Jump up, changing foot position in air. Upon landing immediately repeat the jump. Move your arms as if you were running in stride with the jump.

Do 3 sets of 16, which will give you 8 per leg.

CHALLENGE: Do 3 sets of 20 and follow this with standing calf raises; 4 sets of 25.

RBG Marketing

Accuray: CyberKnife reporting - 25 minutes
Abbott: FSFL edits - 15 minutes
Invisalign: email deploy, about 1700
Abbott: FSFL edits - 30 minutes
Abbott: FSFL edits - 20 minutes

Waiting for:

• FreeStyle Lite Feature & Benefits revised PSD
• FreeStyle Freedom Lite Features & Benefits PSD
• FreeStyle Papillon Lite Features & Benefits PSD
• FreeStyle Papillon Vision Features & Benefits PSD
  

LAST WEEK
Invisalign HTML email: 4 hours or so