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Post by wondermonkey on Dec 8, 2016 6:48:22 GMT -8
wondermonkey Glad to see you are back and starting a workout to work up. I am looking forward to your progress reports. Thanks!
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Post by wondermonkey on Dec 8, 2016 6:49:09 GMT -8
Last night I walked just over one mile. No hurry or specific pace.
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Post by rwtb123 on Dec 8, 2016 7:54:04 GMT -8
No hurry or specific pace No strolling,please.(seriously,great job)
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Deleted
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Post by Deleted on Dec 11, 2016 12:06:27 GMT -8
11 Dec week of:
Sun: I ate a Danish this AM so I did a 1 mile run then did the Land Mine workout, and finished off with a hot tub soak.
Tue: This AM run was hard. 1 mile = 10 laps. On the first 10 laps I was pusing myself knowing I would tire myself out early. When the first mile was completed, I slowed a bit till lap 18, where I dug down and bounced the pace back up. I felt the bite of the first mile as I finished off the last 12 laps but push the pace, I did. I did a 1/2 mile walk and in lap 3 felt recovered enough to know I could run a few more laps. I am looking for an eariler recovery in the walk phase, I will be upping the walk distance to a mile. This way I will get bored and run a bit to get the walk over with. I am looking forward to the spring when I start in on running outside again.
Wed: 3 mile track run and 1 mile walk. I lost 1.5 pounds. I guess those sweet treat laps are paying off.
Sat: 4/10th of a mie sweet treat run and Cablecross workout.
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Post by rwtb123 on Dec 11, 2016 21:55:54 GMT -8
-Week beginning Monday,December,12th- 12th-(am)2.6 mile walk, chest/traps/light triceps,neck,abs 13th-(am)40 mile bike ride 14th-(am)1.4 mile walk, shoulders/arms/neck 15th-(am)legs/traps/neck 16th-(am)2.6 mile walk, back/traps/light triceps,legs,neck
-Notes- -I am now working on ,once again, incorporating a moderate level of aerobics/endurance into my routine(rather than the bare minimum to stay reasonably fit).So, working on going from couch potato(rest)to endurance star to gym jock and back again.The challenge is finding the right balance, but I always feel my best when I have done at least a moderate level of aerobics/endurance, then kick my butt to get back into the gym and get back into an anabolic mode.I get too run down ,constantly, staying in a catobolic mode with my fast metabolism(and staying in a couch potato mode ,too long, speaks for itself). -I have been adding back in more low cable leg work(which I tend to forget at times).These have a reputation,in the gym ,as being "girlie" compared to 300lb squats,but while my more traditional leg exercises hit all "POF", I have to lock in my stance more to avoid injury. With these,I am now hitting more angles with the result more flexible joints and stronger more explosive muscles at less risk for injury(during the rest of my activities). -5 day cycle w/ 6.6 miles walking and 40 miles cycling.
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Post by msdoolittle on Dec 12, 2016 7:16:42 GMT -8
Good to see everyone at it! Welcome back, wondermonkey! I started back with my 5k Runner on Friday. I redid W4D1 and it felt really good. So I did W4D3 on Sunday. The second long run was a bit rough, so I'll redo that one Tuesday before moving on to W5. I want to make sure the 5 minute runs feel good before moving on. I am getting there and I am amazed that my set back wasn't just a quit. In the past it would have been. I had every opportunity just to scrap the run yesterday after the husband and I ran errands, but I chose to grab the dogs and go run. It feels good and I love the way I feel after. I hope I never tire of it or sustain an injury that would leave me unable to do this. Okay, enough gushing. Carry on.
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rebeccad
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Post by rebeccad on Dec 12, 2016 20:30:09 GMT -8
It feels good and I love the way I feel after. That's great! I've long since reached a point where daily exercise is not just a habit, but if I miss it, I don't feel right. Maybe an addiction, even That said, some days I'm noticeably less enthusiastic than others. I've been pretty good with my mix of riding, swimming, and running lately. We've had a bit of rain, so the running has upped to 3 or even 4 times a week (I generally don't bike in the rain; I had enough of that back in my Seattle days). On Tuesday I tacked an extra 4 laps (1/8 mile) onto my swim, which felt surprisingly good. I tend to do that if weather has prevented me from biking to the Y for my swim--I can afford to go a bit longer because I don't have to get back on the bike for another 20 minutes to get home! Yesterday the "long" ride was 24.4 miles, which is slightly longer than last week. This is the time of year when I don't try to hang onto the 50-miler fitness level. It's too cold, wet, and dark. But it's great to be able to knock off 25 and feel good at the end. That wasn't a very coherent report so here's the summary: Mon. ran 2 1/4 and lifted Tues. Swam 1 1/8 mile, plus a short but steep bike ride to take care of an errand Wed. Ran 2 3/4 and lifted Thurs. Rest day. Fri. Swam a mile and biked 9 Sat. Ran 2 and lifted Sun. Biked 24.4 Twice in there I also rode my bike the 1.8 miles RT to the grocery store. The fun part of that is that the store is at the bottom of the hill
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Post by rwtb123 on Dec 17, 2016 0:27:01 GMT -8
-Week beginning Saturday,December,17th- 17th-(am)1.4 mile walk, chest/traps/neck/light triceps 18th-(am)shoulders/arms/neck, (morning)40 mile bike ride 19th-(am)legs/light traps,arms,rear delts (morning)40 mile bike ride 20th-(am)2.6 mile walk (morning)back/traps/light legs,triceps,neck,abs, yard work
-Notes- -I finished a 4 day(4-on)schedule by training moderately heavy as defined by taking the work sets down to 6-8 reps versus 4-6 and stopping before the point of mild exhaustion(the signal I use to push to the edge of overtraining). -This allowed me to fast track my aerobic/cycling gains by pushing to the mildly exhausted level there for two days in a row(leaving after working out both times). -4 day cycle w/ 4 miles walking and 80 miles cycling.
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Post by Deleted on Dec 18, 2016 11:59:59 GMT -8
Week of 18 Dec 2016
Sun: Landmine workout with weight increase in Rows and T-bar rows. Sweet treat running has really cut back on my desire for sweets.
Tue: 3 mile run and 1 mile walk. Good run felt good, a few more running sessions and I'll move up to 3.5 miles. I did not feel any leg tiredness till running lap 27 and felt recovered enough to run some more at walking lap 3.
Wow. 15.97 pounds of candy collected, so far, as holiday treats. I'd have eaten a lot of that candy, if I was not doing the sweet-treat-runs.
Thu: 3 mile run 1 mile walk.
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walkswithblackflies
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Post by walkswithblackflies on Dec 19, 2016 8:32:24 GMT -8
Mon: 5 mile run. Not feeling well (stomach), but I powered through. Tues: Fell asleep on couch at 7:00. Wed: 3.5-mile run w/ my daughter to see Xmas lights in the village. Thurs: Nasty snowstorm. Leave work late, home even later. Fri: Dinner w/ the wife, Xmas shopping, buy new XC ski pole (snapped my old pair). Sat: 5-mile XC ski Sun: 5-mile XC ski. Crashed several times. Smashed my knee so hard I nearly puked from the pain.
I haven't been feeling 100% the past couple weeks (stomach). Not horrible, but not good either. Maybe a connection to grain, or maybe caffeine. Will pay more attention to diet and symptoms this week.
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Post by Deleted on Dec 19, 2016 8:36:42 GMT -8
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Post by rwtb123 on Dec 21, 2016 2:38:10 GMT -8
-Week beginning Wednesday,December,21th- 21st-(am)1.4 mile walk (morning)chest/traps/biceps/light triceps,legs,delts,neck,abs, yard work 22nd-(am)shoulders/chest/arms/traps/neck/light legs,abs 23rd-(am)light chest,arms,legs,neck,abs (morning)40 mile bike ride 24th-(am)legs/light chest,arms,traps,neck 25th-(am)back/light chest,shoulders,arms,legs,traps,neck,abs, 1.4 mile walk
-Notes- -As the temps dip into the 60s,I am spending more time on warmup/cool down to loosen up the joints and warm up the muscles. -I knew from grade school wind sprints, that I was more of a red fiber(endurance)athlete than a white fiber(speed/strength)athlete.But,as I age in chronological years, I am, increasingly, putting more focus on working on strength(and muscle mass)to keep my "real feel" age young.A positive attitude goes a long way, as well. -Preparing for my 10th consecutive day working out,I just had a carrot with natural P/B and am sipping on a citrus infused white tea with added ashwagandha,beet and tonghat ali(200/1 extract) root powders. -My first attempt at training legs after 9 consecutive days training was a no go as feedback from several tight/lightly sore joint areas told me after an extended warmup a bike ride would be a better idea to further stretch out/loose up muscles/joints.A swim in the ocean also helped.I should be able to train legs later today/tonight after some recovery time as I like to hit legs hard with weights after cycling to pre-exaust them for a total annihilation.It would also help to warm up the upper body to get more blood flowing there again. -Technically,I am starting my 2nd workout in less than 24 hours(and I was having trouble even waiting this long).Luckily,if my mind and even body isn't quite there yet, I can count on triceps to power me through a warmup and warm up the mind/muscles.Voila,much improved.I have been shaking things up with total body warmups and they are paying dividends ,at present. -5 day cycle w/ 2.8 miles walking and 40 miles cycling.
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Post by rwtb123 on Dec 26, 2016 0:57:45 GMT -8
-Week beginning Monday,December,26th- 26th-(morning)chest/traps/light shoulders,arms,legs,neck,abs 27th-(midday)shoulders/arms/light chest,back,legs,traps,neck,abs 28th-(morning)legs/light chest,back,traps,front delts,arms (afternoon)yard work 29th-(am)3.3 mile walk (morning)7.4 mile bike ride (afternoon)yard work 30th-(am)back/legs/light chest,arms,traps,neck,abs
-Notes- -Motley Crue blasting,drinking too much rooted up coffee and pumping red hot blood into my brain.I think I am transforming into an animal... -After being strengths,my front delts and triceps are actually starting to lag the rest of my upper body now as I continue to train around a moderately strained shoulder by avoiding barbell presses.I am just now starting to add back in barbell curls and rows but can't wait to resume barbell close-grip and overhead presses. -I was on a roll weight training contemplating two/day workouts when I was thrown for a loop during my leg workout by a matter that caused me to lose focus and reminded me why I distanced myself from the corporate world years ago so that I could live a healthier lifestyle while actually getting work done(luckily for me the company had grown to a size that it functioned better the farther away I was).Anyway,I did get some rest and light aerobics done and now am ready to resume weight training and increasing aerobics as I am left feeling somewhat sluggish. -My last workout was interrupted before I could do squats so after a light/moderate warmup I am squatting as part of my back workout where I will likely do deadlifts, as well.It is not often I combine those two highly effective compound exercises, at a moderately heavy level, in one workout. -Combining moderately heavy squats and deadlifts was a shocking success and my T levels seem to have gotten a larger than normal boost to boot.For good measure, after squats I did giant sets of cable pulldowns(alternating sitting,standing,angles and grips) with barbell rows and deadlifts. -5 day cycle w/ 3.3 miles walking and 7.4 miles cycling.
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Post by Deleted on Dec 26, 2016 6:31:14 GMT -8
Week 25th Dec
Sun: Walk to the Spike in the mid calf deep snow. I like how well the Sierra Club WTC has given me something to 'fall back' on. Today the High was 25 and my wife and i went for a 4 mile, in the snow, walk up into the mountains. I was dressed quite well for the conditions and I used the training I received from the WTC to follow as my guide for dressing for conditions.
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rebeccad
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Post by rebeccad on Dec 26, 2016 11:01:18 GMT -8
Between family and travel and weather, last week wasn't great. Oh, and my hip extensor (or something around there) was still inflamed, so running didn't work so well. Way too much good food, and too little exercise. Saturday I did pull off a 28-mile ride, but Xmas day saw me making do with a 2-mile social walk
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