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Post by msdoolittle on Jan 8, 2018 8:03:59 GMT -8
Working 10-12 hour days does not lend to a healthy lifestyle. That was my week, last week.
M: Walked the dogs 2 miles Tu-F: Worked 10-12 hour days Sa: Walked the dogs 3 miles in our hilly neighborhood Su: Ran 4 miles
I also honed in on the diet last week. Back to status quo.....
....Except for the fact that I came down with a head cold this morning. A couple days in the making, I'm sure, but being hopped up on dayquil is not my idea of fun.
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rebeccad
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Post by rebeccad on Jan 8, 2018 11:32:58 GMT -8
One week, down, and not bad. I've been trying to bring my biking, swimming and running all up to a functional level. Since we are starting to ramp up for another Century (bikes), I think the running will, as usual, get dropped. For now, though: Monday: biked 21 miles. Tues: Ran 2.3 miles, biked 8, and lifted weights. Wed. Swam 3/4 mile and biked 8 Thursday: Ran 2.5, biked 8, and lifted. Friday: Swam 1 miles (thank goodness it rained, giving me an excuse not to ride!) Saturday: Ran 2.3, biked 9.5, and lifted. Sunday: biked 33.2
Honestly, I don't think I can maintain this, even if I have the time. Trying to do all 3 means no rest days, and that usually only works for a couple of weeks. Biking is, at least, low impact and I can do a lot of that and still feel like it's a "rest," but not if I also run a couple of miles (still hard, and my hip is starting to hurt again, so I know where this is going).
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rebeccad
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Post by rebeccad on Jan 8, 2018 12:07:04 GMT -8
For my 2017 year in review, I swam 72.6 miles, and biked 4589, at an average pace of 12.3 mph (I don't have a record of feet climbed, but let's just say it's a lot--I do a couple hundred feet every time I go to the grocery store, so you get the picture). I didn't bother totaling my running, because it's pathetic. Ditto backpacking, though there was a fair amount of ersatz backpacking (i.e., carrying a full pack on a dayhike or fitness walk) as we prepped for the summer trip. It was interesting to look back and see my riding time and distance rise and fall, as we trained for and rode Centuries in late April and early October. In between, for May, June, and July, bike riding dropped to 40-50 miles/week, or even less--anywhere from zero (while traveling or backpacking) to 6 hours, compared with 10-12/week when in full training. I did maintain a base that I notice allowed me to make a pretty abrupt jump to doing 80-90 mile weeks when we started training again. The farthest I rode in a single week was 150 miles, on the bike trip with Zeke and Cityman. Farthest in a single day was 108, the Chico Wildcat Century (which also had 7600' of elevation gain). None of which probably matters to anyone but me. But you get it anyway
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Deleted
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Post by Deleted on Jan 8, 2018 13:13:38 GMT -8
It's been cold here....my 3 mile walks at lunch seem to have faded in hopes of spring, but I'm still doing the 9round... Here's an interesting study indicating cardio, is the key to heart health. www.bbc.com/news/health-42565137"We found what we believe to be the optimal dose of the right kind of exercise, which is four to five times a week, and the 'sweet spot' in time, when the heart risk from a lifetime of sedentary behaviour can be improved - which is late-middle age. "The result was a reversal of decades of a sedentary lifestyle on the heart for most of the study participants." Their routine included: One high-intensity aerobic session, such as four-by-four interval training where participants did four sets of four minutes of exercise at 95% of their maximum heart rate followed by three minutes of active recovery at 60-75% peak heart rate Two or three days a week of moderate intensity exercise (where exercisers sweat but can still carry on a conversation) At least one weekly strength training session At least one long session of aerobic exercise a week, such as an hour of tennis, cycling, running, dancing or brisk walking They built up to those levels, beginning with three 30-minute moderate exercise sessions for the first three months after which high intensity exercise was included.
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walkswithblackflies
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Post by walkswithblackflies on Jan 15, 2018 11:10:08 GMT -8
M: 5-mile road run Tu: Weights - back/bis W: Weights - chest/tris; downhill skiing in the evening Th: I was going to go to the gym at lunch, but boss took me out for lunch. Walk dog 1.5 miles in the evening. F: Work thru lunch and leave work early to prep for flood. They started closing roads just before I left, thankfully none that I travel. When I got home the creek was still within its banks. I cleared the floodplain then started fixing my snowblower (for the impending snow after all the rain). 15 minutes later I looked over and noticed our entire backyard was flooded. Yikes! Thankfully, the water didn't rise after the abrupt initial rise. Sa: Shovel 12" of snow/ice in the morning. Su: Downhill skiing
I was on a liquid diet M-W to try to jump start some weight loss. It worked. I was 3.5 pounds lighter today than last Monday. I'm thinking of doing this once every couple of weeks until I get down to my target weight.
I had a bit of a pinched nerve in my neck on Wednesday, and I felt about 10% weaker because of it. But when I started skullcrushers, I could barely move what I normally do for a set of 10-15. I dropped 10 lbs and I hammered out 10-15 no problem. Went back to the rack an noticed I had originally picked up the 80 lb bar instead of the 60 lb bar! Part of the "8" had rubbed off. Vindication!
Low back has recovered nicely. Almost 100% now.
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Deleted
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Post by Deleted on Jan 15, 2018 16:23:09 GMT -8
Week of 14 Jan.
Mon: treadmill 700 calories in 54:10 Tue: 3 X 10 min reps of SkiReg Wed: fCablecross Thu: fLandmine Fri: 700 Calories, treadmill, 52:14 Sat 700 Calories, treadmill , 49:45
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whistlepunk
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I was an award winning honor student once. I have no idea what happened...
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Post by whistlepunk on Jan 15, 2018 18:21:56 GMT -8
Not doing much except lounging on the couch. Fighting a bad cold.
Actually, not much of a fight. The cold won right away. Knocked me down in the first round.
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Post by msdoolittle on Jan 16, 2018 9:45:14 GMT -8
I was in Whistlepunk's situation last week. Cold hit Monday and kept me down all week. \
Sat and Sun I did muster Dog Hikes in the flats of 2.75 miles each.
Time to kick it back in gear now that I'm recovered. I have a 10k scheduled Feb 10 and then training for the Bryce Half start in earnest. Trail running in my future.
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Deleted
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Post by Deleted on Jan 20, 2018 5:57:57 GMT -8
700 hundred realy? What speed and HR and distance? dogrescuerI been setting the treadmill at 15 up, setting the speed between 2.1 and 2.5 mph, entering my age and weight before the first minute is up. I walk till I get either 400 or 500 calories, around 30 minutes. I then drop the angle down to 6 degrees and up the speed to 3.1 to 3.2. I do not try for distance, instead, I watch calorie count vs time. I find an increase in speed will give moderate calorie count increases and an increase in up angle gives large increases in calories counts.
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Post by dogrescuer on Jan 20, 2018 6:17:49 GMT -8
Nice, keep it up.
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Deleted
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Post by Deleted on Jan 20, 2018 10:02:49 GMT -8
From this morning.
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Deleted
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Post by Deleted on Jan 21, 2018 15:01:02 GMT -8
Week of 21 Jan:
Sun: Women's march 4.7 miles as measure with GPS Tue: LandMine workout. Wed: CableCross workout. Thu: 2 15 min SirErg sessions
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Post by msdoolittle on Jan 22, 2018 11:37:30 GMT -8
Last week was a bit better, but the weather was also much improved. My real story will reveal itself while I watch the snow and ice melt from yesterday's much needed snow storm.
M: Nada Tu: Nada W: Nada Th: Ran 3.5 miles F: Dog walk 2.2 miles Sa: Ran 4.2 miles Dog Walk 2.8 miles Su: Watched the snow fall and watched the dogs play.
Tonight is yoga and tomorrow I start back on my regularly scheduled running plan regardless of weather. I have got to get back into the habit.
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walkswithblackflies
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Post by walkswithblackflies on Jan 22, 2018 12:38:38 GMT -8
Yikes... my memory sucks:
M: Weights (back/bis). Run 5 miles on snowy roads. Tu: ?? W: P90X - upper body. Kicked my butt. Th: ?? F: Weights (shoulders) Sa: Downhill skiing Su: Hilly 5-mile run on snowmobile trails
Weight remained stagnant. Diet is good. Typically a fruit smoothie or oatmeal for breakfast. Coffee in mid-morning and mid-afternoon (sugar free). Salad for lunch. Meat/chicken with a starch and serving of vegetables for dinner. Should add more veggies. Weight should start melting off at some point, right?!?!?!
Over the past couple of weeks, I've found the weak points I need to work on:
Shoulder strength Core strength Hills And, as always, stretching
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Deleted
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Post by Deleted on Jan 22, 2018 13:46:53 GMT -8
Weight should start melting off at some point, right?!?!?! Not if you are making muscle.
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