Tuesday, March 31, 2009
Monday, March 30, 2009
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).
Sunday, March 29, 2009
Planning for the Week of March 30
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.
Saturday, March 28, 2009
Friday, March 27, 2009
Thursday, March 26, 2009
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Monday, March 23, 2009
Sunday, March 22, 2009
Planning for the Week of March 23
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
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.
Saturday, March 21, 2009
Friday, March 20, 2009
Thursday, March 19, 2009
Tuesday, March 17, 2009
Monday, March 16, 2009
Planning for the Week of March 16
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.
Saturday, March 14, 2009
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.
Friday, March 13, 2009
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, March 12, 2009
Circuit exercises at home:
- 16 split-lunge jumps
- 20 calf raises
- 10 push-ups
- 15 crunches
- 1 minute wall sit
Then, went hiking with both girls at Sycamore Valley Open Space (1.85 miles plus around Sycamore Valley Park).
Tuesday, March 10, 2009
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.
Sunday, March 8, 2009
Planning for the Week Ahead
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.
Saturday, March 7, 2009
Friday, March 6, 2009
Thursday, March 5, 2009
Non-Running Day Workout
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!
Tuesday, March 3, 2009
(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.
Monday, March 2, 2009
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