A 2,650 mile charity hike...in loving memory.

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***A note about Ladybug's physical training for the endurance hike: Ladybug's conditioning program was developed by Walter Cherry, a top-notch personal trainer with TriHealth Fitness and Health Pavilion in Cincinnati, Ohio.
 
Ladybug began Phase I of her training in September, 2006, by lifting weights (Cybex and free weights) 2 days/week.  She
followed each workout with at least 1 hour of cardio and a lengthy stretching session.
 
Phase II of Ladybug's  training began in February, 2006. Walter trained Ladybug at Tri-Health two days/ week. Walter's workouts included a lengthy dynamic warm-up session, followed by specific resistance training to strengthen her back, abs, and legs.  Walter incorporated more core work into Ladybug's workouts by having Ladybug perform repetitions using the balance ball...with and without weights.  Because Walter's workouts are specific to the individual athlete's needs, Ladybug's training varied from week-to-week. Walter is a pain specialist. He encourages maximum effort and proper technique with each and every rep.
 
Ladybug followed each training session with lengthy stretching exercises and a cardio workout.

Walter's Pain Train....CHOO-CHOO!

 

Ladybug’s sample workout with personal trainer, Walter Cherry

 

 

EXERCISE

SET 1

REPS X WEIGHT

SET 2

REPS X WEIGHT

Leg Press (Cybex)

2 minutes x 250

2 minutes x 250

Assisted chin-ups

15 x 30

15 x 30

Dumbbell shoulder

press on balance ball

with one leg elevated

20 x 15

20 x 15

Rolling stomach

Ladybug rolls upwards keeping her arms on her knees while

Walter holds her ankles up.

12 - 20

12 - 20

Superwoman

(back exercise)

35

35

Reverse crunches

with 8 lb. ball

30 

30

One-leg bridge

using Bosu ball

35 (each leg)

35 (each leg)

Leg curl with balance ball

30 x body weight

30 x body weight

Squats with 60 lb. weight

50

50
Decline sit-up bench 25 25
Inner thigh machine 90 lbs. x 2 minutes 90 lbs. x 2 minutes
Outer thigh machine 50 lbs. x 2 minutes 50 lbs. x 2 minutes

Assisted Chin-ups

12 at 20 lbs.

12 at 20 lbs.

Assisted Dips

 15 at 20 lbs.

15 at 20 lbs.
Dips 15 at 20 lbs. 15 at 20 lbs.

 

Cardio Workout

Time/Setting

       Stairmaster Step Mill

  aerobic level 12-15

Treadmill

6.0 - 6.5 running or 4.0 walking various inclines
Elliptical aerobic level 8 - 10
EFX Machine performance level 8 - 10 
Cycling 30 - 40 miles on the Loveland Bike Trail

 

Ladybug's cardio varied from 8-10 miles/day to 25 miles/day. She utilized a variety of machines to work different muscles and alleviate boredom.  She rested one day a week.

Ladybug completed each workout with a lengthy stretching session!

Phase III of Ladybug's training began on March 4th and involved a steady taper.  During this phase Ladybug  focused on mental preparation and fueling her body.  She continued her twice weekly  workouts with Walter while decreasing her weekly cardio mileage from 92 miles/week  to 84 miles/week to 72 miles/week and finally 50 miles/week.

 

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