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Old 10-09-2012, 12:38 AM   #1811 (permalink)
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After having my workout-week last week messed up, I managed to add five minutes to my overall jog/walk, and managed to jog for three minutes at a time. So I'm not doing a half hour, with three minutes of jogging, followed by two minutes of walking. I'm proud of myself.
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Old 10-09-2012, 02:13 AM   #1812 (permalink)
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After having my workout-week last week messed up, I managed to add five minutes to my overall jog/walk, and managed to jog for three minutes at a time. So I'm now doing a half hour, with three minutes of jogging, followed by two minutes of walking. I'm proud of myself.

Very nice!
That's the way to make progress. You deserve to be proud. You will be running for 5 minutes, then 10 min, before you know it. Do you live in an area where you'll be able to keep working on running through the winter?
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Old 10-09-2012, 03:00 AM   #1813 (permalink)
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Very nice!
That's the way to make progress. You deserve to be proud. You will be running for 5 minutes, then 10 min, before you know it. Do you live in an area where you'll be able to keep working on running through the winter?
I run around the neighborhood block. They usually don't properly dig out the sidewalk, but I can manage if need be. If I have to dig out the sidewalks myself, I will. lol.
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Old 10-09-2012, 06:31 PM   #1814 (permalink)
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Jamie, hope you got your worries in order – the time on the water should provide a relief, but you do have to be able to get there!

Ron, not bad indeed, impressive day – glad you could get your workout in, and support the family out of town.

SW – impressive ˝ sounds like perfect conditions, I wonder if I’ll ever do that? Work up to a 10 K first….

Pam, my winter prep consists of removing the dead stuff, removing leaves, and preparing to shovel! The hills stood no chance with you!

Ladymiseryali NICE – keep moving, it’s a while before we worry about snow – and digging out the sidewalks is great exercise!

I hate people who are always telling their dreams, but I had a terrifying one last night – I dreamed I overslept, and missed my run… I was actually relieved to wake up and see it was only 3:00 AM – plenty of time to still sleep!
Got in 4 ˝ miles, pretty flat, but my 5K time was 25.30, and the overall was 40 minutes.
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Old 10-09-2012, 07:06 PM   #1815 (permalink)
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Finally back to the gym. Hopefully my schedule will be better this week.
Chest & Back (sets/Reps)
Incline Hammer Strength Press Machine: 3/6 160#
Incline bench Dumbell Flys: 3/6 45# (x2)
Dumbelll Front Lateral Raises: 3/6 25# (x2)
T-Bar: 3/6 115#
Front Lat Pull Down Hammer Strength machine: 3/6 140#
Ab machine: 2/12, 1/15 140# (Personal Best at 140#)
Back Extensions: 3/6 35#
elliptical: 5 min, level 6 pre-weights, 35 min, level 6 post weights. 3.68 miles 5.51 mph

Ladymiseryali,
You could try doing even shorter sprints/rest intervals. Back when I started getting fit again I would do 10 seconds sprint (really just a quick jog back then) then walk for 50 seconds. As I got in better shape I would increase the sprint and decrease the rest time. This is know as HIIT (High Intensity Interval Training) and the most efficient ratio is 1:2 (currently I do 20 seconds fast then 40 seconds slow). HIIT has been shown in studies to burn twice as many calories as steady state cardio over the 24 hours following the workout. Its thought this is because it conditions the body to be at the ready for the next fast stage for up to 24 hours. I think it helped me get in shape faster.

Pam,
Way to go on your run. Roses for Christmas sound nice.

SW,
Always glad to know another gun guy! I also have a AR15 and a Rock Island 1911 in 9mm (along with some others.) Way to go in the 1/2. Too bad the course got lengthened and threw off your time.
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Old 10-09-2012, 07:17 PM   #1816 (permalink)
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I hate people who are always telling their dreams, but I had a terrifying one last night – I dreamed I overslept, and missed my run… I was actually relieved to wake up and see it was only 3:00 AM – plenty of time to still sleep!
Got in 4 ˝ miles, pretty flat, but my 5K time was 25.30, and the overall was 40 minutes.
Abby,
It must be a habit if you are having nightmares about missing it!! Good run!
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Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
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Old 10-10-2012, 04:48 PM   #1817 (permalink)
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Thanks Ron, yes. I guess it is a habit, one that continues to surprise me. Today I had a dentist appointment ,so no Y, but I got in a neighborhood run. I live in a very hilly part of the world, and at 5 AM it is dark today it was misty, my glasses fogged up as soon as I started, but man, it was fun to just keep moving. I didn't go very fast, in fact, maybe it was a slow jog, but it was up hill both ways! Can't wait for daylight savings, I need to see sunrise again!

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Old 10-10-2012, 06:18 PM   #1818 (permalink)
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Back to rowing Monday and today. Good workout Monday. Today a beautiful sunrise over the river, but we hit a log and knocked out the thing that allows us to steer, so not as much a workout.
Coach gave us a fiendish set of exercises he wants us to do on days we don't row. I don't know how to motivate myself to do this. I can't even do one push-up, much less 20 "burpies."
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Old 10-10-2012, 07:45 PM   #1819 (permalink)
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Quote:
Originally Posted by Ladymiseryali View Post
I run around the neighborhood block. They usually don't properly dig out the sidewalk, but I can manage if need be. If I have to dig out the sidewalks myself, I will. lol.
You could always try snowshoes . "Running" in snow shoes is actually a lot of fun, as long as you can laugh at yourself looking like a dork.
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Old 10-10-2012, 07:54 PM   #1820 (permalink)
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Originally Posted by dear_abby View Post
Thanks Ron, yes. I guess it is a habit, one that continues to surprise me. Today I had a dentist appointment ,so no Y, but I got in a neighborhood run. I live in a very hilly part of the world, and at 5 AM it is dark today it was misty, my glasses fogged up as soon as I started, but man, it was fun to just keep moving. I didn't go very fast, in fact, maybe it was a slow jog, but it was up hill both ways! Can't wait for daylight savings, I need to see sunrise again!

Abby
Hills: weight lifting for the butt! I agree about daylight savings, I don't mind starting out in the dark, but ending while it is still dark feels like night time and I am ready to go back to bed

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Back to rowing Monday and today. Good workout Monday. Today a beautiful sunrise over the river, but we hit a log and knocked out the thing that allows us to steer, so not as much a workout.
Coach gave us a fiendish set of exercises he wants us to do on days we don't row. I don't know how to motivate myself to do this. I can't even do one push-up, much less 20 "burpies."
Ah burpees! They are a great exercize, but really hard to do many in a row. Start with a couple, take a break and do a couple more. One way to motivate yourself is set a goal. Say... 10 burpees in a row and work towards that goal.

You don't actually have to do full push-ups to do them right. It is mostly the jumping back and jumping up that'll get your heart beating. Most people just kinda flop down on their tummy and then push back up. One thing that helps is to keep your ab muscles tight, it will help stablize your back, so you don't end up hurting it by arching to hard.
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