Lisa Sabin’s - Running And Being » 2008 » January » Sweat365

January 24th, 2008

by Lisa Sabin

More Weights With Phil

Phil and I went for round two at the gym. Our workout was short and intense. My goal is to improve core strength and incorporate functional training into Phil’s routine. He kicks butt on the traditional moves, but when we do things that involve rotation, he gets really sore.

Here is our workout:

Half Bicycle on Bosu - 2 sets - 15 each side
Side crunches on Bosu - 2 sets - 15 each side
Back Diagonal Lunges With Medicine Ball Wood Chop - 2 sets - 12 each side
Backward Lunge to Knee Up with Dumbells - 2 sets - 1o each side
Seated Rotary Calf Machine - 15 reps
Flipped Bosu Push Ups - 10 - 15 reps
Dips off Bench with 1 leg extended - 16 reps

Workout:

Type: Strength Training
Date: 01/24/2008
Time: 15:00:00

January 23rd, 2008

by Lisa Sabin

Bridle Trails/Marymoore Hike

Susan and I have been talking about hiking for at least a year. I constantly seek new trails or routes. I’m always happy to find a soft surface for running. My body doesn’t hold up to 40 miles a week on concrete anymore. Today we finally made it out to the trail. We couldn’t have picked a better day. The cold, crisp January air kept us from getting overheated. We had to bundle up to stay warm, but the sun was shining, A beautiful day in Seattle. We walked through the woods, petted horses along the way and dodged icy mud puddles. We passed a few walkers and runners with their dogs or cell phones, otherwise we were left to traverse the hills on our own.

Workout:

Type: Walk
Date: 01/23/2008
Time: 09:30:00
Total Time: 2:45:00.00
Distance: 9 miles
Average Pace: 18:20.92/mile

January 21st, 2008

by Lisa Sabin

Easy Run

I had to pick up my son from work last night. I decided to go a little early and run on the treadmill at the gym. The gym and the parking lot was packed. I barely got in my run. There were people in line waiting for the treadmills! I’m glad that people are working out. However, next time I think I’ll avoid prime-time hours.

Workout:

Type: Run
Date: 01/21/2008
Time: 19:00:00
Total Time: 00:33:30.00
Average Heart rate: 155
Max Heart rate: 162
Calories: 300
Distance: 4 miles
Average Pace: 8:22.79/mile

January 19th, 2008

by Lisa Sabin

Runners Don’t Forget The Carbs

Muscle glycogen is the primary fuel source for most sports!

Marathon - (65% VO2max) 60% Carbohydrate (CHO) 40% Fat
10KRun - (85% VO2max) 75% CHO, 25% Fat

Marathoner’s Diet

CHO - 60-70% of cal (limited storage)
Fat - 25 -35% of cal (abundant storage)
Protein - 10 -18% of cal (need adequate amount - 1.2 g - 1.76 g per Kg of body weight)

Why Carbs?

Fuel for brain
Preserve proteins
Aid fat metabolism
Provide bulk and fiber

Back to back training days can deplete your glycogen (CHO) stores. This could result in a decrease in performance.

High intensity aerobic exercise (1 hour) depletes > 50% of the liver glycogen
2 1/2 hours depletes liver and muscles glycogen

CHO Recommendations:

Approximately 60 - 70% of daily caloric intake

45 - 55% as complex CHO
10 - 15% as refined CHO or simple sugars

Approximately 500 - 600 g CHO/day to replete glycogen stores

Needs based on training time

1 hour/day - 6 g CHO/kg body weight
2 hours/day - 8 g CHO/kg body weight
3 hours or longer - up to 10 g CHO/kg body weight

Source: Miriam Nelson, PhD, John Hancock Center for Physical Activity and Nutrition

Friedman School of Nutrition Science and Policy Tufts University

January 19th, 2008

by Lisa Sabin

Tough Run

I wasn’t very motivated to run today. I miss my training partners. The weather was drizzly. I feel good now that I’m done though. I feel ready for the next Resolution Series Run, which is 10 miles, next Saturday.

Workout:

Type: Run
Date: 01/19/2008
Time: 12:00:00
Total Time: 1:15:20.00
Average Heart rate: 166
Max Heart rate: 174
Calories: 700
Distance: 9 miles
Average Pace: 8:22.09/mile

January 18th, 2008

by Lisa Sabin

Workout With Phil

Phil has wanted to workout with me for a couple of months now. Today, we finally got around to it. We hit the gym, where Phil became acquainted with the bosu, the dynadisc, the stability ball and a few muscle groups he hadn’t used in a while.

Here is our workout:

Dynadisc crunches, 2 sets - 15 reps

Dynadisc modified bicycle crunch, 2 sets - 12 reps each side

Forward/Backward lunges onto a bosu, 2 sets - 10 each side

Double bosu pushups - 2 sets - 10-15 reps

Single squat with 1 arm db shoulder press, 2 sets - 10 each side

Back Extensions on stability ball, 2 sets- 15 reps

Lateral flexion on stability ball, 2 sets 10 reps each side

Hopefully, Phil will comeback and workout with me again. He whined a little, but not much more than any client the first time out.

Workout:

Type: Strength Training
Date: 01/18/2008
Time: 13:00:00
Total Time: 00:30:00.00

January 17th, 2008

by Lisa Sabin

5 Miles Tempo - 1 Murphy Mile

I ran a hilly tempo run 5 miles at 39:49. Murphy, my 12 week old puppy did a cool down mile with me. He did much better this week. He ran under 11 minutes, nearly cutting off 6 minutes off last week’s time. I stopped my watch for one potty stop. Good Job Murphy!

Workout:

Type: Run
Date: 01/17/2008
Time: 12:45:00
Total Time: 00:50:30.00
Average Heart rate: 161
Max Heart rate: 174
Calories: 480
Distance: 6 miles
Average Pace: 8:24.91/mile

January 16th, 2008

by Lisa Sabin

Fitness Not Fatness Is The Key To Longevity

A study published in the December 5th issue of the Journal of American Medical Association finds that when it comes to longevity, being physically fit is more important than keeping your weight down.

In the study, scientists found people who were overweight, but fit tended to outlive those who were leaner but not in good shape.

The researchers monitored the health of 2,603 adults age 60 or older between 1979 and 2001.

Fitness was tested using a treadmill, and fat was measured by body-mass index, waist size, and percentage of body fat.

Researchers found that regardless of weight, people who were fit were more than 50 percent less likely to die than those who were unfit.

The 450 people who died during the study tended to be older and have more cardiovascular risk factors than survivors. But there was virtually no difference in fat levels between those who lived and those who died.

People in the lowest 20 percent in terms of fitness had a death rate four times higher than those in the top 20 percent.

“Older individuals need to be concerned about their fitness level,” Steven Blair, a professor at the University of South Carolina who led the study, told Health Day News. “There is perhaps too much focus on bodyweight, and fitness is only an afterthought.”

Adding activity, even if it’s only 10 minutes of walking 3 times per day can make a difference. You may still be overweight, but you’ll be healthier.

Making changes in your diet such as adding fruits and vegetables along with avoiding saturated fats helps improve your overall health.

More than 1/3 of adults in the U.S. are overweight or obese according to the U.S. Centers for Disease Control and Prevention. Obesity is a risk factor for diabetes, cardiac disease and certain types of cancer.

More than 1/2 of adults in the U.S. don’t exercise. Regular exercise reduces the chance of dying from coronary heart disease, lowers risk for stroke, decreases the chance of getting colon cancer, diabetes and high blood pressure, according to the CDC.

January 16th, 2008

by Lisa Sabin

Strength Training

Side Crunches on Stability Ball - 2 sets of 15
Forward/Backward Lunges Onto Bosu - 2 sets of 10 each side
Kettle Bell Swing Squats - 2 sets 15 reps
Single Leg Squat w/DB Shoulder Press - 2 sets 10 reps each side
Back Extensions - 2 sets 12
Tricep Kickbacks - 2 sets of 15 reps

Workout:

Type: Strength Training
Date: 01/16/2008
Time: 08:00:00
Total Time: 00:30:00.00

January 15th, 2008

by Lisa Sabin

Yazzo’s - 5

I had a cancellation this morning, because of the icy conditions. Seattle was hit with a little snow. People tend to cancel and take their time getting to work on days like today. I hit the gym with my playlist from Michelle (some sort of rap stuff with Prince, Christina Aguilara and Justin Timberlake). My goal was to do 6 Yazzo’s (800 meter repeats). I tried doing them at 8.6 (6:58 pace). I think this was too fast because I pooped out and only got 5. I had to slow down to 8.5 (7:03 pace). I want to be able to complete the workout, so next time I won’t be so ambitious with the pace. Maybe then I’ll get 6.

Workout:

Type: Run
Date: 01/15/2008
Time: 06:15:00
Total Time: 00:41:00.00
Average Heart rate: 160
Max Heart rate: 186
Calories: 455
Distance: 5 miles
Average Pace: 8:11.8/mile

Back From Boston - What's Next?

by: Lisa Sabin

Lisa Sabin - Personal Trainer & Running Coach

Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices. Over the next 9 years I ran 6 more marathons. I love running so much that I became a personal trainer and running coach in 2001. I continued to train and came within 4 minutes of my goal in 2003, when I ran 3:49. I was seriously hoping to qualify in 2004, but it didn’t happen. I had flare ups of plantar fasciitis off and on since I began running. In 2006 I ran 5 half marathons. Apparently this was too much for my body to handle. My plantar fasciitis became acute. I had to take time off to heal. (more...)

Personal Training

by: Lisa Sabin

I am a personal trainer/running coach. I started my career as a trainer working for Bellevue Place Club, part of The Seattle Athletic Club. I was there from 2001 through 2006. I started my own business last year and train at a studio in Bellevue called W8Lift Studios. I work with people of all ages. I have clients from 13 to 72.

"It is never to late to get started and improve your health. Stay active and reap the benefits for the rest of your life" Lisa Sabin Personal Trainer/Running Coach ACSM, Health Fitness Instructor NSCA, Certified Personal Trainer Certified Indoor Cycling Instructor

2007 YTD

Distances
Bike:	49	miles
Run :	900	miles
Walk:	39	miles

Hours of Activity
Bike:	11.0	-	7.0%
Run :	125.9	-	79.7%
Strength:	4.4	-	2.8%
Flex:	3.1	-	2.0%
Walk:	10.9	-	6.9%
Cardio:	2.5	-	1.6%
Total:	157.9

Activities: Last Week

Distances
Run :	19	miles

Hours of Activity
Bike:	0.5	-	10.4%
Run :	2.8	-	58.3%
Flex:	1.5	-	31.3%
Total:	4.8

Sweat365

Lisa Sabin’s - Running And Being

January 24th, 2008

More Weights With Phil

January 23rd, 2008

Bridle Trails/Marymoore Hike

January 21st, 2008

Easy Run

January 19th, 2008

Runners Don’t Forget The Carbs

January 19th, 2008

Tough Run

January 18th, 2008

Workout With Phil

January 17th, 2008

5 Miles Tempo - 1 Murphy Mile

January 16th, 2008

Fitness Not Fatness Is The Key To Longevity

January 16th, 2008

Strength Training

January 15th, 2008

Yazzo’s - 5

Back From Boston - What's Next?

Personal Training

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2007 YTD

Activities: Last Week

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