Monday, February 20, 2012
Exercise Sets Reps Weight
1 walking lunges 1 10 20.0 lb
2 walking lunges 2 10
3 Standing calf raise 3 10 42.0 lb
4 Overhead Press Barbell 3 10 42.0 lb
5 Bent over Barbell row 3 10 42.0 lb
6 leg raises 3 15
7 stiff legged Barbell deadlift 3 10 20.0 lb
8 Bench Press Barbell 3 10 42.0 lb
9 Upright Row Barbell 3 10 42.0 lb
10 Plank, front straight arm 3 2:30 in duration
11 plank, side straight arm 3 1:00 in duration right arm
12 plank, side straight arm 3 1:00 in duration left arm
I had to dump the weights on the 2nd and 3rd set of lunges. Left IT and glute still sore. Also, dropped the front plank to 2:30 so I could make sure to get through all of the repeats.
Overall, a pretty good workout. Worked out fasted, didn't start until 8:30 pm, so going to bed hungry.
Thursday, February 23, 2012
Exercise Sets Reps Weight
1 walking lunges 3 10
2 Standing calf raise 3 10 42.0 lb
3 Overhead Press Barbell 3 10 42.0 lb
4 Bent over Barbell row 3 10 42.0 lb
5 leg raises 3 15
6 stiff legged dumbell deadlift 3 10 20.0 lb
7 Bench Press Barbell 3 10 42.0 lb
8 Upright Row Barbell 3 10 42.0 lb
9 Plank, front straight arm 3 2:30 in duration
10 plank, side straight arm 3 1:00 minutes right arm
11 plank, side straight arm 3 1:00 left arm
planks are getting more difficult. 3rd Strength training workout this new cycle.
Was supposed to be getting some walking/running done during the week too, but I just didn't push it.
Saturday, February 25, 2012
Stephen F. Austin State Park. In a word - Awesome! Wildlife sightings today: barred owl, pileated woodpecker, several pair of cardinals, and LOTS of deer and raccoon tracks in the mud, but no actual sightings.
did some running the first hour... 4.61 miles
second hour mostly walking... 4.15 miles
last 9:35 cool down... .6 miles
average pace 13:51
total distance: 9.35 miles; total time out 2:09:25
ate breakfast by 7 am, started the workout at 10:00, so I would call that fasted. post workout meal was a large hamburger patty, a large sweet potato and a little home made sauerkraut topped with horseradish mustard.
Again, I was supposed to lift weights this evening, but didn't push myself to do it. I am contemplating going out for some more muddy fun at the park tomorrow morning, but I still need to get that weight lifting workout in. Undecided for the moment.
Showing posts with label Strength Training. Show all posts
Showing posts with label Strength Training. Show all posts
Saturday, February 25, 2012
Sunday, February 19, 2012
Workout Notes
The reason I am doing this? To keep me honest. I seriously need to do my strength training 3 times a week. I have, in the recent past, become a slacker. I got through a 50 mile race with little or no training, and scored a 2+ hour pr. That’s not how this ultramarathoning thing is supposed to work. I do know that I don’t have to do a whole lot of long distance training to do them. I really believe that heavy weight lifting, some high intensity sprinting, and some nice slow long walk/jogs will help more than trying to get in 60 – 80 miles a week.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Friday 2/17/12
Exercise Weight Reps Sets
1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3
Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.
When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.
Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.
I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.
Thursday, June 16, 2011
FANS 24 Hour 2011
Now that I have had several days to think about my recent 24 hour race, it is time to do a little write-up about it.
My travel to the race was rather stressful. In order to save about $150 on airfare, I flew from Austin Texas rather than Houston. It is a 2 hour drive to the airport so I had to leave my home at 2:15 am Friday in order to arrive at the airport 2 hours before my flight. Here is the funny part. I flew to Houston and had to sit in the airport for 2 hours waiting for the next flight.
The race is called FANS 12 and 24 Hour, and is held at Lake Nokomis, Minneapolis Minnesota on the path that surrounds the lake. “FANS” stands for Family Advocate Network System and is a program of Pillsbury United Communities in Minneapolis, Minnesota. Pillsbury initiated the FANS project in 1989 with a group of sixth-grade students from North and South Minneapolis. The Project has a vision of sending inner-city kids to college or to another post-secondary institution. FANS works with the youth and their families in a wide variety of activities geared to providing support for the vision.
I paid the entry fee for the race a long time ago as I have had my sights set on doing a 24 hour race that actually has a walk division. Also, the race provides judges for a Centurion event if there are any walkers planning to attempt to walk 100 miles or more in 24 hours or less. I have had the dream of becoming a US Centurion since I attend such a contest in 2006, not as a participant but as a spectator, at Bear Creek Park in Houston. That particular race was held in February, 1 week after I completed my first full marathon in Austin Texas.
Back story… when I completed 100 miles walking the first time recently at Across the Years in Phoenix Arizona, I came home from that race feeling fat and defeated. I had gained back about 25 pounds of the weight I lost and things were beginning to hurt due to the extra weight I was carrying around. I was at a loss as to how to start a healthier program when I found out about the Paleo diet from some running friends in Houston. Since I was recovering from my first completed 100 mile race, they suggested it was the perfect time to try this new way of fueling my body. January 18 I gave up grains, refined foods and sugar (the only sugar I eat is a tiny bit of honey in my hot tea and the little bit that is in 90% Lindt Chocolate). I eat protein from a variety of sources, lots of veggies (I love my veggies) and lots of fat. It takes a few weeks for the transition from sugar burner to fat burner, so I was a real bear until about 3 weeks into the plan. Then, my energy level started to come back up and I felt stronger than I had in a long time.
I started training for FANS after about 6 weeks strict Paleo. Strict meaning absolutely no grains, sugar or processed food. Cooking the meals is simple, and it is very satisfying to eat something you prepare yourself rather than eating some crap that comes out of a cardboard box. I joined a gym so that I could get some help as a weight lifting beginner. I needed to make sure I was using correct form through the exercises so that I would become stronger instead of overdo it and injure myself yet again. I did not put together a real race training plan, which is the complete opposite of what I have done in the past when training for a long distance race. I just walked as far as I felt like walking, and made sure I did my strength training twice a week. Monday mornings were always reserved for what I call speed training with my high school racewalking friend Ruth. She needed to walk longer distances, which is what I do… and I need to walk faster, which is what she does.
Ok, so I lost all the weight my body felt like losing while I was always eating until I was fully satisfied. I only eat breakfast when I wake up hungry (a couple of times a week) and eat a healthy lunch and dinner. My skinny jeans fit me again, and I can see biceps and triceps and (my legs have always been muscular) and I am beginning to develop a waistline… something I have NEVER had my whole life.
Still training only as much as I felt like, the taper was uneventful. I went to Minneapolis feeling rested and ready for the race. It was great to meet up with Mellody and Dan and head to the race site after we checked into our respective hotel rooms. Packet pickup went smoothly and I really love the race shirt… Bright orange, it says run all day with a picture of running shoes on the front, and run all night with a picture of bunny slippers on the back. The pre-race pasta dinner was kind of an issue for me; I don’t eat pasta. So, I ate a large salad and picked up some Jimmy Dean Sausage and sweet potatoes when we stopped at Target on our way back to the hotel. I cooked that in the hotel microwave and had plenty to eat. I was filling my Hammer flasks while eating and accidentally spilled some raspberry gel on the sausage – it was delicious! I also cooked a couple of sweet potatoes for the race. I will not eat the junk food fare at the race aid station because my body would certainly reject it since I never eat processed foods. The sweet potato turned out to be the perfect ultra food for me. As I was getting the rest of my gear ready for the race, I realized I had forgotten a whole bottle of Endurolytes I bought for the race at home. I began to panic and decided that it was a subconscious act of self-sabotage. My mind was telling my body I could not possibly walk 100 miles in 24 hours. Mellody was critical here – she kept me from falling apart. I looked up local cycle shops who would surely have Hammer products and planned to shamelessly beg (and offer a bribe to) someone at the race to go and buy a bottle of Endurolytes for me. I didn’t have to beg for too long and a runner, Alison Fraser offered one of her crew members (her dad) to go and get them for me. If it was not for Alison’s dad, I would not have fared so well in the dry hot weather that was to come.
It usually rains race weekend in Minneapolis. Not this time. The sky was clear and beautiful and the temps rose to at least 86 that afternoon. I am used to the higher temps, but not the low humidity that we were experiencing. Back to the start of the race – The average pace to walk 100 miles in 24 hours is 14:17 and my plan was to walk at about a 13:45 pace for as long as I could to try and build a little time cushion in case I needed to stop and change shoes or had any problems later in the race. The day just proved to be too hot and I was only able to hold the pace for about 4 hours and when the clock reached 6 hours, I had walked 24 miles. I knew at that time I would not be able to walk 100 miles at this race. I did not let that stop me from trying to walk as many miles in 24 hours as was possible for me in the conditions that day. I just kept moving forward, following the nutrition and hydration plan I had painstakingly prepared for the race. Sometimes slow and steady does win the race; because that is exactly what I did… win the race.
I chose this race because it is the only 24 hour ultra in the country that has a walking division. People have come to FANS from all over the world to compete in the Centurion contest. I am really sorry I did not make the Centurion list. BUT, I did not give up even when I knew early in the race I would not walk 100 miles. Ray Sharp should have beaten me soundly, but the heat of the day got to him like it did to some of the runners. I spoke to one person who was having problems during the race and later found out he had been taken to the hospital. He is ok now, but we should never underestimate how important race nutrition, hydration and electrolytes are. This race keeps a close watch on participants, weighing each of us before the race, and then every 4 hours during the event. Should anyone lose or gain too much weight during the event, the race doctor pulls you from the competition and does not let you return to the race until your weight normalizes.
I never felt sick to my stomach and I only had one small blister at the base of my right heel which means my electrolyte intake was spot on. My weight only fluctuated 1.5 pounds during the race, which is also an indication I was taking good care of myself! I changed my shoes, socks and clothes one time, in order to put on a light weight long sleeve shirt and tights for the overnight part of the race.
I hope everyone who reads this will forgive my jumping around the story, but this is how my mind works. I am remembering going out at 1hour and 5 minutes remaining on the clock for one more 2.4 mile loop around the lake. I was starting to have more frequent bathroom stops towards the end of the race, and finished that last full loop in 40 minutes (including a bathroom stop). So, when I got back to the start/finish area, the 220 meter short track was set up and the timer told me I had a chance to get 80 miles if I kept moving. Ray Sharp told me he would probably walk about 78, and Marsha was gone. (Her 50th state marathon was 2 weeks out and I had seen the medical aid working on her feet… she stopped in order to save her feet for the marathon). That’s when I knew for sure the race was mine… with 25 minutes still on the clock. So I started racewalking (lmfao), if you could call what I was doing racewalking. The runner’s crews were all cheering us on, even the ones who were doing their first 24 hour race and looked like the walking dead. It felt like I was getting faster each time I went around a cone and missed getting to the finish of the last 220 meters by about 8 seconds. Oh well… I walked 80.77 miles in 24 hours. This is my personal best distance in 24 hours, all walking.
The post race award ceremony was great! If you participated in the 24 hour event… they brought your award to you, you didn’t even have to leave your seat. This was my first big win, and my hat is still a little tight, if you get my drift.
We went back to our hotel, showered and rested a little, then went out to dinner. I had the lucy (I totally forgot to ask for blue cheese :( ), and the server looked at me like I was crazy when I said, keep the bun, and give me an order of bacon on the side!
I highly recommend this race for anyone who wants to test their limits of endurance. It is a tough one because the path around the lake is mostly concrete and the bridge over one end of the lake started to look like a monster as the day got warmer and warmer, but the people who put the race on are amazing and they take great care of everyone. I just LOVE the fact that walkers are treated with the same respect as runners, although this is true at every ultra I have done, they give AWARDS to WALKERS at FANS.
This was my Strong is the New Skinny Challenge... to see just what I could do if I let my body be my guide. I learned something about myself. I can do things I never dreamed. I will continue to work on my strengths, and do my best to improve on my weaknesses... Thanks for reading if you took the time to follow my crazy train of thought this far!
My travel to the race was rather stressful. In order to save about $150 on airfare, I flew from Austin Texas rather than Houston. It is a 2 hour drive to the airport so I had to leave my home at 2:15 am Friday in order to arrive at the airport 2 hours before my flight. Here is the funny part. I flew to Houston and had to sit in the airport for 2 hours waiting for the next flight.
The race is called FANS 12 and 24 Hour, and is held at Lake Nokomis, Minneapolis Minnesota on the path that surrounds the lake. “FANS” stands for Family Advocate Network System and is a program of Pillsbury United Communities in Minneapolis, Minnesota. Pillsbury initiated the FANS project in 1989 with a group of sixth-grade students from North and South Minneapolis. The Project has a vision of sending inner-city kids to college or to another post-secondary institution. FANS works with the youth and their families in a wide variety of activities geared to providing support for the vision.
I paid the entry fee for the race a long time ago as I have had my sights set on doing a 24 hour race that actually has a walk division. Also, the race provides judges for a Centurion event if there are any walkers planning to attempt to walk 100 miles or more in 24 hours or less. I have had the dream of becoming a US Centurion since I attend such a contest in 2006, not as a participant but as a spectator, at Bear Creek Park in Houston. That particular race was held in February, 1 week after I completed my first full marathon in Austin Texas.
Back story… when I completed 100 miles walking the first time recently at Across the Years in Phoenix Arizona, I came home from that race feeling fat and defeated. I had gained back about 25 pounds of the weight I lost and things were beginning to hurt due to the extra weight I was carrying around. I was at a loss as to how to start a healthier program when I found out about the Paleo diet from some running friends in Houston. Since I was recovering from my first completed 100 mile race, they suggested it was the perfect time to try this new way of fueling my body. January 18 I gave up grains, refined foods and sugar (the only sugar I eat is a tiny bit of honey in my hot tea and the little bit that is in 90% Lindt Chocolate). I eat protein from a variety of sources, lots of veggies (I love my veggies) and lots of fat. It takes a few weeks for the transition from sugar burner to fat burner, so I was a real bear until about 3 weeks into the plan. Then, my energy level started to come back up and I felt stronger than I had in a long time.
I started training for FANS after about 6 weeks strict Paleo. Strict meaning absolutely no grains, sugar or processed food. Cooking the meals is simple, and it is very satisfying to eat something you prepare yourself rather than eating some crap that comes out of a cardboard box. I joined a gym so that I could get some help as a weight lifting beginner. I needed to make sure I was using correct form through the exercises so that I would become stronger instead of overdo it and injure myself yet again. I did not put together a real race training plan, which is the complete opposite of what I have done in the past when training for a long distance race. I just walked as far as I felt like walking, and made sure I did my strength training twice a week. Monday mornings were always reserved for what I call speed training with my high school racewalking friend Ruth. She needed to walk longer distances, which is what I do… and I need to walk faster, which is what she does.
Ok, so I lost all the weight my body felt like losing while I was always eating until I was fully satisfied. I only eat breakfast when I wake up hungry (a couple of times a week) and eat a healthy lunch and dinner. My skinny jeans fit me again, and I can see biceps and triceps and (my legs have always been muscular) and I am beginning to develop a waistline… something I have NEVER had my whole life.
Still training only as much as I felt like, the taper was uneventful. I went to Minneapolis feeling rested and ready for the race. It was great to meet up with Mellody and Dan and head to the race site after we checked into our respective hotel rooms. Packet pickup went smoothly and I really love the race shirt… Bright orange, it says run all day with a picture of running shoes on the front, and run all night with a picture of bunny slippers on the back. The pre-race pasta dinner was kind of an issue for me; I don’t eat pasta. So, I ate a large salad and picked up some Jimmy Dean Sausage and sweet potatoes when we stopped at Target on our way back to the hotel. I cooked that in the hotel microwave and had plenty to eat. I was filling my Hammer flasks while eating and accidentally spilled some raspberry gel on the sausage – it was delicious! I also cooked a couple of sweet potatoes for the race. I will not eat the junk food fare at the race aid station because my body would certainly reject it since I never eat processed foods. The sweet potato turned out to be the perfect ultra food for me. As I was getting the rest of my gear ready for the race, I realized I had forgotten a whole bottle of Endurolytes I bought for the race at home. I began to panic and decided that it was a subconscious act of self-sabotage. My mind was telling my body I could not possibly walk 100 miles in 24 hours. Mellody was critical here – she kept me from falling apart. I looked up local cycle shops who would surely have Hammer products and planned to shamelessly beg (and offer a bribe to) someone at the race to go and buy a bottle of Endurolytes for me. I didn’t have to beg for too long and a runner, Alison Fraser offered one of her crew members (her dad) to go and get them for me. If it was not for Alison’s dad, I would not have fared so well in the dry hot weather that was to come.
It usually rains race weekend in Minneapolis. Not this time. The sky was clear and beautiful and the temps rose to at least 86 that afternoon. I am used to the higher temps, but not the low humidity that we were experiencing. Back to the start of the race – The average pace to walk 100 miles in 24 hours is 14:17 and my plan was to walk at about a 13:45 pace for as long as I could to try and build a little time cushion in case I needed to stop and change shoes or had any problems later in the race. The day just proved to be too hot and I was only able to hold the pace for about 4 hours and when the clock reached 6 hours, I had walked 24 miles. I knew at that time I would not be able to walk 100 miles at this race. I did not let that stop me from trying to walk as many miles in 24 hours as was possible for me in the conditions that day. I just kept moving forward, following the nutrition and hydration plan I had painstakingly prepared for the race. Sometimes slow and steady does win the race; because that is exactly what I did… win the race.
I chose this race because it is the only 24 hour ultra in the country that has a walking division. People have come to FANS from all over the world to compete in the Centurion contest. I am really sorry I did not make the Centurion list. BUT, I did not give up even when I knew early in the race I would not walk 100 miles. Ray Sharp should have beaten me soundly, but the heat of the day got to him like it did to some of the runners. I spoke to one person who was having problems during the race and later found out he had been taken to the hospital. He is ok now, but we should never underestimate how important race nutrition, hydration and electrolytes are. This race keeps a close watch on participants, weighing each of us before the race, and then every 4 hours during the event. Should anyone lose or gain too much weight during the event, the race doctor pulls you from the competition and does not let you return to the race until your weight normalizes.
I never felt sick to my stomach and I only had one small blister at the base of my right heel which means my electrolyte intake was spot on. My weight only fluctuated 1.5 pounds during the race, which is also an indication I was taking good care of myself! I changed my shoes, socks and clothes one time, in order to put on a light weight long sleeve shirt and tights for the overnight part of the race.
I hope everyone who reads this will forgive my jumping around the story, but this is how my mind works. I am remembering going out at 1hour and 5 minutes remaining on the clock for one more 2.4 mile loop around the lake. I was starting to have more frequent bathroom stops towards the end of the race, and finished that last full loop in 40 minutes (including a bathroom stop). So, when I got back to the start/finish area, the 220 meter short track was set up and the timer told me I had a chance to get 80 miles if I kept moving. Ray Sharp told me he would probably walk about 78, and Marsha was gone. (Her 50th state marathon was 2 weeks out and I had seen the medical aid working on her feet… she stopped in order to save her feet for the marathon). That’s when I knew for sure the race was mine… with 25 minutes still on the clock. So I started racewalking (lmfao), if you could call what I was doing racewalking. The runner’s crews were all cheering us on, even the ones who were doing their first 24 hour race and looked like the walking dead. It felt like I was getting faster each time I went around a cone and missed getting to the finish of the last 220 meters by about 8 seconds. Oh well… I walked 80.77 miles in 24 hours. This is my personal best distance in 24 hours, all walking.
The post race award ceremony was great! If you participated in the 24 hour event… they brought your award to you, you didn’t even have to leave your seat. This was my first big win, and my hat is still a little tight, if you get my drift.
We went back to our hotel, showered and rested a little, then went out to dinner. I had the lucy (I totally forgot to ask for blue cheese :( ), and the server looked at me like I was crazy when I said, keep the bun, and give me an order of bacon on the side!
I highly recommend this race for anyone who wants to test their limits of endurance. It is a tough one because the path around the lake is mostly concrete and the bridge over one end of the lake started to look like a monster as the day got warmer and warmer, but the people who put the race on are amazing and they take great care of everyone. I just LOVE the fact that walkers are treated with the same respect as runners, although this is true at every ultra I have done, they give AWARDS to WALKERS at FANS.
This was my Strong is the New Skinny Challenge... to see just what I could do if I let my body be my guide. I learned something about myself. I can do things I never dreamed. I will continue to work on my strengths, and do my best to improve on my weaknesses... Thanks for reading if you took the time to follow my crazy train of thought this far!
Tuesday, May 10, 2011
Training Update
I have not written anything for my blog since April 26th, and it is May 10. I just cannot seem to get everything done that I have on my schedule. The blog is important to me, but so are a lot of other things.
I have been spot on with getting my twice a week weight training sessions done. There have been 4 since my last blog post. I am now moving away from machines and doing almost everything with free weights. I have had to drop the weight on some of the exercises so that I have complete control of the weights. Here is what I did on Mother’s Day:
leg raises 3sets 15 reps on the incline bench
back extensions 3sets 20 reps
leg press 3sets 15reps 150 lb
lunge 4sets 10reps 20 lb
dumbbell curl 3sets 10reps 15 lb
lying triceps dumbbell extension 3sets 12reps 12 lb
Standing calf raise 3sets 15reps 60 lb
dumbbell lateral raise 3sets 12reps 10 lb
bent over dumbbell row 3sets 12reps 15 lb
dumbbell chest fly 3sets 12reps 12 lb
upright dumbbell row 3sets 12reps 15 lb
Now that I have moved to mostly free weights, I believe things will continue to progress. I have a little muscle soreness (a good thing), but will be ready for the next workout! When my 3 month membership is over at the gym, I really believe I will continue to do my twice a week lifting at home. I have a complete set of weights, but I was having trouble forcing myself to use them.
Now for my walking report. Shame on me. I have only walked 3 times since my last blog post (should have been 8 walks). I really should not even count one of them, except for the fact that I really enjoyed going for a walk with my mom. She is amazing, even at her age and considering the fact she has severe arthritis; she walks 3 miles a day. Granted, she splits it up into 3 walks… but I am really proud of the changes she has been able to make since her diagnosis of type 2 diabetes.
Stats on yesterday’s walk with Ruth: 8.08 miles
Mile 1 - 12:25.02; Mile 2 - 11:56.42; Mile 3 - 11:53.77; Mile 4 - 11:48.78; Mile 5 - 11:44.42; Mile 6 - 12:09.94;
(average pace through mile 6 was 12:00)
Mile 7 - 12:49.86; Mile 8 - 13:44.25; .08 mile 1:09.36(to finish the lap)
Even though I have been a true slacker in the walking dept, I still believe in myself and my ability to walk 100 miles in 24 hours. Walking with Ruth has been a real confidence booster for me. I would never have dreamed that my racewalking form would improve as much as it has since I started walking with her. She has me walking at speeds that I thought I was no longer capable of walking. I guess Dave McGovern was right… that fat I was carrying around – the fat in the middle – was really only potential. Lose that fat, and anyone has the potential to walk faster.
http://www.fans24hour.org/ is less than four short weeks away. I am really looking forward to the trip to Minneapolis with my good friends, and hopefully will make some new ones!
Now, I am thinking about the Strong is the New Skinny challenge and what my goals were from the start... to increase my endurance, lose fat, and lift weights. So far, so good. I have had a little trouble getting the walking workouts done, but the weight lifting is progressing nicely. I have also been really good with the food intake. I don't really have any cheats, and am loving the Paleo diet! When you can pretty much eat all the fat you want, how can that be bad? I don't miss grains or processed foods at all and am really enjoying cooking again!
That's all for now... ooh, another rambling blog post ;)
I have been spot on with getting my twice a week weight training sessions done. There have been 4 since my last blog post. I am now moving away from machines and doing almost everything with free weights. I have had to drop the weight on some of the exercises so that I have complete control of the weights. Here is what I did on Mother’s Day:
leg raises 3sets 15 reps on the incline bench
back extensions 3sets 20 reps
leg press 3sets 15reps 150 lb
lunge 4sets 10reps 20 lb
dumbbell curl 3sets 10reps 15 lb
lying triceps dumbbell extension 3sets 12reps 12 lb
Standing calf raise 3sets 15reps 60 lb
dumbbell lateral raise 3sets 12reps 10 lb
bent over dumbbell row 3sets 12reps 15 lb
dumbbell chest fly 3sets 12reps 12 lb
upright dumbbell row 3sets 12reps 15 lb
Now that I have moved to mostly free weights, I believe things will continue to progress. I have a little muscle soreness (a good thing), but will be ready for the next workout! When my 3 month membership is over at the gym, I really believe I will continue to do my twice a week lifting at home. I have a complete set of weights, but I was having trouble forcing myself to use them.
Now for my walking report. Shame on me. I have only walked 3 times since my last blog post (should have been 8 walks). I really should not even count one of them, except for the fact that I really enjoyed going for a walk with my mom. She is amazing, even at her age and considering the fact she has severe arthritis; she walks 3 miles a day. Granted, she splits it up into 3 walks… but I am really proud of the changes she has been able to make since her diagnosis of type 2 diabetes.
Stats on yesterday’s walk with Ruth: 8.08 miles
Mile 1 - 12:25.02; Mile 2 - 11:56.42; Mile 3 - 11:53.77; Mile 4 - 11:48.78; Mile 5 - 11:44.42; Mile 6 - 12:09.94;
(average pace through mile 6 was 12:00)
Mile 7 - 12:49.86; Mile 8 - 13:44.25; .08 mile 1:09.36(to finish the lap)
Even though I have been a true slacker in the walking dept, I still believe in myself and my ability to walk 100 miles in 24 hours. Walking with Ruth has been a real confidence booster for me. I would never have dreamed that my racewalking form would improve as much as it has since I started walking with her. She has me walking at speeds that I thought I was no longer capable of walking. I guess Dave McGovern was right… that fat I was carrying around – the fat in the middle – was really only potential. Lose that fat, and anyone has the potential to walk faster.
http://www.fans24hour.org/ is less than four short weeks away. I am really looking forward to the trip to Minneapolis with my good friends, and hopefully will make some new ones!
Now, I am thinking about the Strong is the New Skinny challenge and what my goals were from the start... to increase my endurance, lose fat, and lift weights. So far, so good. I have had a little trouble getting the walking workouts done, but the weight lifting is progressing nicely. I have also been really good with the food intake. I don't really have any cheats, and am loving the Paleo diet! When you can pretty much eat all the fat you want, how can that be bad? I don't miss grains or processed foods at all and am really enjoying cooking again!
That's all for now... ooh, another rambling blog post ;)
Tuesday, April 26, 2011
My Rant.
a home schooled High School age girl and I work out on the 2 mile asphalt loop at Bear Creek Park in Houston almost every Monday morning. We have always left our water bottles sitting under one of the benches near the tennis courts and no one has ever disturbed them. We are also aware of the men in orange suits who do a very good job of cleaning up the trash that seems to be everywhere on Monday mornings.
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Yesterday, April 25, we were extending our distance to 4 times around the loop, so we both had electrolyte supplement and some nutritional product with our water bottles, so that we could stop at each loop and hydrate properly. At the conclusion of the 4th loop of a very intense workout, we approached the bench where we left our water bottles and they were gone.
I asked a couple of other park patrons and they said the men in orange suits had been cleaning in the area. I jogged over to the van and asked their supervisor if they had put our personal belongings in the garbage. One of the bottles was stainless steel that I had paid about $30 for. He was not very interested in helping me, however, one of the orange suited men who was seated in one of the back seats of the van handed my stainless steel bottle to him and he returned it to me. Whan I inquired about the full bottle of Gatorade, my friend's plastic water bottle, and my Hammer Nutrition Products red and clear plastic bottle, they merely shrugged and suggested I could dig through the trash if I was inclined to do so. I was not aware that these men were allowed to keep anything they find at the park, and isn't it ironic that the bottle they chose to keep was the most expensive one.
This park is always fairly crowded with walkers, runners and cyclists, and I have never felt the need to lock my bottles in the car. I never expected that men who are doing forced community service would be the ones to force my hand in this matter. I intend to continue to use the facilities at the park, it is lovely. But from now on, my friend and I will be forced to return to the vehicle to hydrate.
Now for a personal observation. Before I started the Paleo diet, and until I became very settled in to the lifestyle, I would NEVER have approached this van, or said anything to anyone about my belongings being stolen. I would have just gone home PISSED OFF. Of course, I am still pissed, but at least I got my Kleen Kanteen back. I will just have to place another order from Hammer Nutrition and get another Hammer bottle.
As for the workout? It was amazing... first thing Monday morning, I went to the gym and did a full body weight routine at 6am. Yes, I said 6am. When I was done, I drove to the park to racewalk with my friend. She is amazing, and we had an awesome speedy racewalking workout! 8 miles, average pace 12:14! It breaks down like this: Mile 1 - 12:20; Mile 2 - 12:00; Mile 3 - 12:09; Mile 4 - 12:16; Mile 5 - 12:24; Mile 6 - 12:24; Mile 7 - 12:25; Mile 8 - 11:47. It's nice to still have something in the tank at the end of a long walk!
Monday, April 11, 2011
Monday's weight workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.
Friday, April 8, 2011
A Little Wigged Out...
...to quote a good friend. I have recently signed up for the Hog's Hunt 50k at Huntsville State Park on April 16. I am not sure I am ready for prime time (50k) and the big question is whether or not I will occupy LAST place. ;) Not that it bothers me to come in last place, because I have never been, nor will I ever be FAST. I just like to be sure I can finish whatever race I enter within the time limit. Paul Stone, the race director, is a very cool guy. The last time I did one of his races and was in danger of missing the cutoff due to a hip problem, I was told that anyone who comes out in these 80+ degree temps with accompanying high humidity to do 50k will be counted in the results, even if they do finish late. I just do not like to be that person who keeps the volunteers waiting.
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
Thursday, April 7, 2011
Blogging is Fun!
Today's strength training workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 15 reps, 40#
Chest Fly: 3 sets, 15 reps, 20#
Dumbell lateral raise: 3 sets, 15 reps, 5#
dumbell curl: 3 sets, 15 reps, 8#
tricep push down: 3 sets, 15 reps, 10#
calf raises: 5 sets, 15 reps, body weight
back extensions: 3 sets, 15 reps
decided to stay with the trainer's recommendations for a couple of weeks. The need to make sure I don't injure my back is stronger than the need to prove how strong I am.
On another note... I am really learning to LOVE cooking again. There are so many different ways to prepare a Paleo meal, and you would just have to be LAZY to say you can't come up with anything new to eat.
Last night, I prepared pan fried turkey breast cutlets, with some stir fried veggies on the side. I ate the leftover turkey with a huge salad topped with avocado slices for lunch today.
I went to the gym after work, which is a 45 minute drive from my work. Did my workout, then drove home (about 15 minutes) and cooked a delicious meal for supper.
Squash with Tomatoes
.■1 zucchini cut into chunks
■1 yellow squash cut into chunks
■1/2 onion sliced
■several baby bella mushrooms sliced
■1 can diced no salt tomatoes
■black pepper
■2tsp minced garlic
■italian seasoning to taste
sautee all veggies with seasoning in a good amount of olive oil, when tender crisp add garlic and cook for about another minute, then pour in canned tomatoes and about a half can of water. simmer until most liquid is gone.
I served this over a large pan fried cod filet (wild caught Alaskan).
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 15 reps, 40#
Chest Fly: 3 sets, 15 reps, 20#
Dumbell lateral raise: 3 sets, 15 reps, 5#
dumbell curl: 3 sets, 15 reps, 8#
tricep push down: 3 sets, 15 reps, 10#
calf raises: 5 sets, 15 reps, body weight
back extensions: 3 sets, 15 reps
decided to stay with the trainer's recommendations for a couple of weeks. The need to make sure I don't injure my back is stronger than the need to prove how strong I am.
On another note... I am really learning to LOVE cooking again. There are so many different ways to prepare a Paleo meal, and you would just have to be LAZY to say you can't come up with anything new to eat.
Last night, I prepared pan fried turkey breast cutlets, with some stir fried veggies on the side. I ate the leftover turkey with a huge salad topped with avocado slices for lunch today.
I went to the gym after work, which is a 45 minute drive from my work. Did my workout, then drove home (about 15 minutes) and cooked a delicious meal for supper.
Squash with Tomatoes
.■1 zucchini cut into chunks
■1 yellow squash cut into chunks
■1/2 onion sliced
■several baby bella mushrooms sliced
■1 can diced no salt tomatoes
■black pepper
■2tsp minced garlic
■italian seasoning to taste
sautee all veggies with seasoning in a good amount of olive oil, when tender crisp add garlic and cook for about another minute, then pour in canned tomatoes and about a half can of water. simmer until most liquid is gone.
I served this over a large pan fried cod filet (wild caught Alaskan).
Wednesday, April 6, 2011
Life's a Challenge
So, my hubby has not been feeling well since I got back from my trip to New Mexico. I have been a good lil wifey and have been cooking dinner every evening, trying to get him to eat a little more veggies, and a lot less bread. So far, so good. Fingers crossed that he will start feeling better so I can get on with the training I need to do for FANS 24 Hour and a possible Centurion walk. For those of you who don't know... A Centurion is someone who has walked 100 or more miles in 24 hours or less at a judged event. The judges only look for lifting (running), and are not concerned about the bent knee rule of Olympic racewalking.
I took the whole week off of training after Bataan, which seemed like a good idea. Rest is as important, if not more important as training. My plan was to walk 20 miles on Sunday, but 10.75 miles seemed like enough, so I stopped there. I had an appointment with a gym owner to discuss some personal training, so that I can feel obligated to get some strength training done. The great deal: $110 for 3 months of membership with no extra charge for helping me with a program to build strength without hurting my back (which tends to be problematic).
Rusty walked me through a short series of exercises, which will be my starting point. Leg raises, leg presses, lunges, lat pull downs, chest flys, lat raises, curls, and back extensions. These are all at beginning weight, which will increase as needed. The thing that Rusty stressed is proper form, nd isolation of the specific muscles the exercise is intended to work, which I agree with totally. I found I like working out at a gym better than doing it at home. I LIKE the way I look in the mirror! That's totally new to me.
Monday's workout (remember, I am a beginner... so don't make fun of the amount I am lifting ;))
Leg raises on incline bench: 2 sets - 12 reps
Leg press: 3 sets - 12 reps - 90#
Lunges: 3 sets - 11 reps
Lat pull down: 3 sets - 12 reps - 40#
Chest Flys: 3 sets - 12 reps - 20#
Lat Raises: 3 sets - 15 reps - 5#
Dumbell curls: 3 sets - 15 reps - 8#
Standing calf raise: 3 sets - 15 reps - body weight
Still being a good girl and following the Paleo diet, but I think I have eaten a little too much fruit the past week... Time to go ketogenic for a couple of weeks... All for now.
I took the whole week off of training after Bataan, which seemed like a good idea. Rest is as important, if not more important as training. My plan was to walk 20 miles on Sunday, but 10.75 miles seemed like enough, so I stopped there. I had an appointment with a gym owner to discuss some personal training, so that I can feel obligated to get some strength training done. The great deal: $110 for 3 months of membership with no extra charge for helping me with a program to build strength without hurting my back (which tends to be problematic).
Rusty walked me through a short series of exercises, which will be my starting point. Leg raises, leg presses, lunges, lat pull downs, chest flys, lat raises, curls, and back extensions. These are all at beginning weight, which will increase as needed. The thing that Rusty stressed is proper form, nd isolation of the specific muscles the exercise is intended to work, which I agree with totally. I found I like working out at a gym better than doing it at home. I LIKE the way I look in the mirror! That's totally new to me.
Monday's workout (remember, I am a beginner... so don't make fun of the amount I am lifting ;))
Leg raises on incline bench: 2 sets - 12 reps
Leg press: 3 sets - 12 reps - 90#
Lunges: 3 sets - 11 reps
Lat pull down: 3 sets - 12 reps - 40#
Chest Flys: 3 sets - 12 reps - 20#
Lat Raises: 3 sets - 15 reps - 5#
Dumbell curls: 3 sets - 15 reps - 8#
Standing calf raise: 3 sets - 15 reps - body weight
Still being a good girl and following the Paleo diet, but I think I have eaten a little too much fruit the past week... Time to go ketogenic for a couple of weeks... All for now.
Friday, February 25, 2011
Specific Goals
So, I have been thinking long and hard about what I am trying to accomplish since beginning the Paleo diet. Of course, it is not really a diet unless you define diet as either 1a, 1b, or 1c from the following example. 1d most certainly is not what I am thinking when I say diet. I am eating when I am hungry and not eating when I am not hungry, simply because some silly schedule says it's time to eat.
Definition of DIET
1a : food and drink regularly provided or consumed
b : habitual nourishment
c : the kind and amount of food prescribed for a person or animal for a special reason
d : a regimen of eating and drinking sparingly so as to reduce one's weight
2: something provided or experienced repeatedly
But, to clarify, I did go into this desperate to lose some weight so that I could meet a huge performance goal... talked about that already: Make the US Centurion List. I was not feeling healthy, and I was totally lacking in any confidence in my ability to meet the challenge I had already signed on for.
There has been tons of discussion on Strong is the New Skinny about how the word skinny offends, shocks, startles. I cannot let words of any kind get in the way of my goal which is to get to the body weight my genetic makeup tells me I am supposed to be. Yes, I am weighing myself, because that is one measure of progress. I am also taking measurements... mainly waist and hip. I am also paying attention to how much better my clothes fit. I may never wear a bikini (I am almost 50 and have been moderately obese all my life) but I am fine with that... this is not about how I look, it's about how I feel and meeting that performance goal.
I also understand, as I have stated in the past, that being an endurance athlete does not exactly scream Paleo/Primal... but it is what I do. I also do some lifting, and maybe as I get to the weight my body is supposed to be, I will be able to increase my lifting to help speed up the body fat loss.
Talking about food again... baked pork country style ribs seasoned with garlic, a little cayenne, thyme and rosemary. Side of steamed butternut squash and a veggie salad dressed with high quality olive oil and balsamic vinegar.
My walking workout last night was amazing and spot on! the details:
so... the goal of these slower, steady paced treadmill workouts is to try and get my body to recognize that 13:30 is an ez pace. Start off the first mile for warm up, then increase the speed to 4.4mph or around 13:37 minutes per mile pace and maintain that pace while keeping the hr at around 70% for 4 miles at that speed, then slowly ramp the speed down in the last mile for cool down.
This was a very successful workout. 6 miles - 1:23:29 - overall average pace 13:55 - miles 2 through 5 pace 13:37 - Average HR: 128 / Max HR: 138
Next blog post will certainly contain a progress photo.
Definition of DIET
1a : food and drink regularly provided or consumed
b : habitual nourishment
c : the kind and amount of food prescribed for a person or animal for a special reason
d : a regimen of eating and drinking sparingly so as to reduce one's weight
2: something provided or experienced repeatedly
But, to clarify, I did go into this desperate to lose some weight so that I could meet a huge performance goal... talked about that already: Make the US Centurion List. I was not feeling healthy, and I was totally lacking in any confidence in my ability to meet the challenge I had already signed on for.
There has been tons of discussion on Strong is the New Skinny about how the word skinny offends, shocks, startles. I cannot let words of any kind get in the way of my goal which is to get to the body weight my genetic makeup tells me I am supposed to be. Yes, I am weighing myself, because that is one measure of progress. I am also taking measurements... mainly waist and hip. I am also paying attention to how much better my clothes fit. I may never wear a bikini (I am almost 50 and have been moderately obese all my life) but I am fine with that... this is not about how I look, it's about how I feel and meeting that performance goal.
I also understand, as I have stated in the past, that being an endurance athlete does not exactly scream Paleo/Primal... but it is what I do. I also do some lifting, and maybe as I get to the weight my body is supposed to be, I will be able to increase my lifting to help speed up the body fat loss.
Talking about food again... baked pork country style ribs seasoned with garlic, a little cayenne, thyme and rosemary. Side of steamed butternut squash and a veggie salad dressed with high quality olive oil and balsamic vinegar.
My walking workout last night was amazing and spot on! the details:
so... the goal of these slower, steady paced treadmill workouts is to try and get my body to recognize that 13:30 is an ez pace. Start off the first mile for warm up, then increase the speed to 4.4mph or around 13:37 minutes per mile pace and maintain that pace while keeping the hr at around 70% for 4 miles at that speed, then slowly ramp the speed down in the last mile for cool down.
This was a very successful workout. 6 miles - 1:23:29 - overall average pace 13:55 - miles 2 through 5 pace 13:37 - Average HR: 128 / Max HR: 138
Next blog post will certainly contain a progress photo.
Friday, July 24, 2009
Wednesday July 22 and more
I guess I need to post my strength training workout from Wednesday evening.
First, I rode my bicycle for one hour. I am not riding very fast because I have yet to invest in a good bicycle. Still riding the old Wal-Mart standby.
As soon as I got home, I started the strength training routine:
upper body: (15) seated dumbell triceps extensions, 21's bicep curls, (15) pushups with knees on stability ball, (15) dumbbell lateral raises; 90 second rest...
core: (15) crunches on ball, (15 each side) dumbbell side bends, (15) back extensions face down on floor, (15 each side) oblique crunches on ball; 90 second rest...
lower body: (15) stiff legged dead lifts; (15) wall squats with ball; (15 each side) standing adduction; (15) dumbbell squats; 90 second rest then repeat the whole sequence.
After the weight training, I do a full body stretching routine including some yoga poses.
Thursday July 23
I was supposed to walk 8 miles this evening, but ended up working in the mattress store. I really don't like driving to Rosenberg, and this is no secret to my boss, but if it is necessary for me to work there, then I go. There was a dissatisfied cutsomer at the end of the day, and I really wanted to help her. She left happier than she arrived, so I scored one up for the day!
I was just too tired to do 8 miles by the time I got home, after 7pm, so I ate the wonderful fried chicken that Raymond had cooked for dinner and postponed the walk until Friday.
I woke up this morning at 4 am with the worst charley horse in my left calf muscle. No more shoes with heels for me. The sandals I wore to work only have about 1 1/2" heels, but I was on my feet the whole afternoon. Lesson learned.
I'll check back in later and edit this post to report how my walk goes this evening.
Friday, July 24:
Walked 7.2 miles in trail shoes on mixed surfaces: dirt, grass, asphalt and gravel. I did not carry anything with me because I was walking to the little league park where there are plenty of water fountains. I am at work right now so I can't report the exact time it took. All I know is it was still hot outside. Raymond called me when I was stopped for a second to drink some water at the fountain, and whatever he told me made me angry, so I forgot to restart the garmin when I walked away from the water fountain. I do know that the loop I walked is 9/10 of a mile, so I started the gramin back up at the start of the loop and added that much to the total. I wish there was some way to edit the workout in the training center software. If there is a way, I am sure it is much too technical for me to figure out. The city is still not finished with the new retention pond and walking path they are working on, but I use it anyway, because it is the only place I have to walk that is not asphalt or concrete roads.
Someday I may go to the local state park, but it is too dry right now and the park is right along the Brazos river. There are a lot of snakes there because we are in a severe drought this season. Where there is water, there are snakes. There have been lots of reports of snakes in yards where people are watering...
First, I rode my bicycle for one hour. I am not riding very fast because I have yet to invest in a good bicycle. Still riding the old Wal-Mart standby.
As soon as I got home, I started the strength training routine:
upper body: (15) seated dumbell triceps extensions, 21's bicep curls, (15) pushups with knees on stability ball, (15) dumbbell lateral raises; 90 second rest...
core: (15) crunches on ball, (15 each side) dumbbell side bends, (15) back extensions face down on floor, (15 each side) oblique crunches on ball; 90 second rest...
lower body: (15) stiff legged dead lifts; (15) wall squats with ball; (15 each side) standing adduction; (15) dumbbell squats; 90 second rest then repeat the whole sequence.
After the weight training, I do a full body stretching routine including some yoga poses.
Thursday July 23
I was supposed to walk 8 miles this evening, but ended up working in the mattress store. I really don't like driving to Rosenberg, and this is no secret to my boss, but if it is necessary for me to work there, then I go. There was a dissatisfied cutsomer at the end of the day, and I really wanted to help her. She left happier than she arrived, so I scored one up for the day!
I was just too tired to do 8 miles by the time I got home, after 7pm, so I ate the wonderful fried chicken that Raymond had cooked for dinner and postponed the walk until Friday.
I woke up this morning at 4 am with the worst charley horse in my left calf muscle. No more shoes with heels for me. The sandals I wore to work only have about 1 1/2" heels, but I was on my feet the whole afternoon. Lesson learned.
I'll check back in later and edit this post to report how my walk goes this evening.
Friday, July 24:
Walked 7.2 miles in trail shoes on mixed surfaces: dirt, grass, asphalt and gravel. I did not carry anything with me because I was walking to the little league park where there are plenty of water fountains. I am at work right now so I can't report the exact time it took. All I know is it was still hot outside. Raymond called me when I was stopped for a second to drink some water at the fountain, and whatever he told me made me angry, so I forgot to restart the garmin when I walked away from the water fountain. I do know that the loop I walked is 9/10 of a mile, so I started the gramin back up at the start of the loop and added that much to the total. I wish there was some way to edit the workout in the training center software. If there is a way, I am sure it is much too technical for me to figure out. The city is still not finished with the new retention pond and walking path they are working on, but I use it anyway, because it is the only place I have to walk that is not asphalt or concrete roads.
Someday I may go to the local state park, but it is too dry right now and the park is right along the Brazos river. There are a lot of snakes there because we are in a severe drought this season. Where there is water, there are snakes. There have been lots of reports of snakes in yards where people are watering...
Wednesday, July 22, 2009
Again, more workouts, or not.
I didn't walk Sunday afternoon like I thought I would. I guess I will call it the weekend off in what is starting to look like a 4 week cycle. 3 weeks hard workouts, then a weekend off. I saw an ultra racing training schedule (I don't remember where) that suggested such a training schedule and it seems to work for me.
Monday, July 20:
I am back on the bicycle! Yes! I rode for an hour, then came home and did two sets, 15 reps, of 12 strength exercises for upper/lower body and core.
the workout looks like this: upper body: shoulder press; tricep extensions, curls, pushups; 90 second rest; core: crunches, plank, oblique crunches, crunches on ball; 90 second rest; lower body: wall squat with ball, lying abduction, single leg squats with chair, lying adduction; 90 second rest then repeat the whole sequence. I change exercises with every workout so that all muscles get the same attention.
Stretched everything when I was done. Now I am having my favorite post workout snack: partially thawed frozen strawberries topped with yogurt and free cool whip. I was so far out of whack with my eating program this weekend that most of what I ate today was fruit and vegetables.
Tuesday, July 21:
I went to the track fully intending to do a ladder workout. The gates were locked and the track was closed due to pesticide spraying. So, that made me almost as angry as having to fight the children for 1 lane of the track while their parents stroll along talking on their cell phones.
Instead, I fartleked around for 6 miles. The average pace through the first 4 miles was 12:18 with an average HR of 78% (I believe that means I could have gone faster), then a mile at marathon pace 13:08, then one slow mile for cool down.
Monday, July 20:
I am back on the bicycle! Yes! I rode for an hour, then came home and did two sets, 15 reps, of 12 strength exercises for upper/lower body and core.
the workout looks like this: upper body: shoulder press; tricep extensions, curls, pushups; 90 second rest; core: crunches, plank, oblique crunches, crunches on ball; 90 second rest; lower body: wall squat with ball, lying abduction, single leg squats with chair, lying adduction; 90 second rest then repeat the whole sequence. I change exercises with every workout so that all muscles get the same attention.
Stretched everything when I was done. Now I am having my favorite post workout snack: partially thawed frozen strawberries topped with yogurt and free cool whip. I was so far out of whack with my eating program this weekend that most of what I ate today was fruit and vegetables.
Tuesday, July 21:
I went to the track fully intending to do a ladder workout. The gates were locked and the track was closed due to pesticide spraying. So, that made me almost as angry as having to fight the children for 1 lane of the track while their parents stroll along talking on their cell phones.
Instead, I fartleked around for 6 miles. The average pace through the first 4 miles was 12:18 with an average HR of 78% (I believe that means I could have gone faster), then a mile at marathon pace 13:08, then one slow mile for cool down.
Thursday, July 9, 2009
more workouts... the purpose of the blog.
July 8, 2009
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
Wednesday, January 21, 2009
Taper of 2 Races
I need some help to keep me from really going off the deep end this week. I just realized there are only 9 days to the Desert Classic and 16 days to count down to 50 miles at Rocky Raccoon. The racewalking clinic is the filling... oh my goodness I am thinking about cake for some strange reason. A friend suggested Double Stuff Oreos…
I think Dave's clinic is weighing heavier on my mind than the two races. Last night I dreamed my 5k best dropped to 28 minutes flat. Now that is hilarious...
I was talking to my mom on the phone this evening about our driving trip to Phoenix next week. For some reason I had it in my head that we were leaving on Wednesday. I was getting my bills together so that I could pay them before I leave. I found the paperwork for the hotel reservations in El Paso. Turns out we are leaving on Tuesday. OOPS… Taper madness, anyone???
At least I kept my promise to self today. I did my strength training again, working upper body, lower body and core! I am so proud of myself... That makes twice this week. Patting self on back right now, while eating yogurt with slightly thawed frozen berries....
I think Dave's clinic is weighing heavier on my mind than the two races. Last night I dreamed my 5k best dropped to 28 minutes flat. Now that is hilarious...
I was talking to my mom on the phone this evening about our driving trip to Phoenix next week. For some reason I had it in my head that we were leaving on Wednesday. I was getting my bills together so that I could pay them before I leave. I found the paperwork for the hotel reservations in El Paso. Turns out we are leaving on Tuesday. OOPS… Taper madness, anyone???
At least I kept my promise to self today. I did my strength training again, working upper body, lower body and core! I am so proud of myself... That makes twice this week. Patting self on back right now, while eating yogurt with slightly thawed frozen berries....
Monday, January 19, 2009
Strength Training
So, strength training has been basically absent from my routine since November. I guess today was as good a day as any to start back up again.
2 sets of 15 reps of 11 different upper body, lower body, and core exercises + stretching afterwards.
2 sets of 15 reps of 11 different upper body, lower body, and core exercises + stretching afterwards.
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