There has been so much going on lately that I haven't had as much regular exercise. That's ok because I've been doing useful work with my fitness. Last night we put the first 5 trusses on the roof of our shed. The end one was pretty heavy. I'm just glad it didn't fall on my head!
This morning I got up to lift. I felt good, but the workout didn't go all that well. I was so sweaty and hot and I kept feeling light-headed. I even told myself to "suck it up" a couple times. So, after a while I went to body weight rather than stopping all together. I still burned over 630 calories, though. I REALLY need to get a fan.
Hypertrophy 1B2
Warm-up - FBB (13:17)
Squat - 2x15 @55#, 1x15 @60#
Deadlift shrug - 3x15@135#
Bulgarian split squat - 1x15 @20#each hand, 2x15 @BW
Step-up - 3x15@BW
Plank - 3x90sec (subbed for reverse crunch, my legs were shaking on these!)
Thursday, June 24, 2010
Monday, June 21, 2010
Back to the "gym"!
My basement gym, that is!
After a week of working on the shed and busy weekends, I finally got in a lifting session this morning. It felt great. It was a higher rep session. It never ceases to amaze me how different a low rep session differs from a high-rep session. I definitely felt "the burn" today. It's not just changing the weights, it's also a mental difference. I came close to hitting a lot of the 30 seconds rests. I see "30 seconds" as a goal, but not a very attainable one. It simply takes longer than that to get from exercise to exercise and record my progress in my log. My heartrate didn't get really high, but I still burned in the neighborhood of 550 calories in around an hour.
Hypertrophy 1A2 (3 sets of 15, 30 secs rests)
Warm up - from FBB (15 minutes)
Dumbbell incline bench press - 1x(12 @30#ea, 3 @25#ea), 2x15 @25#ea
Cable seated row - 1x(10 @75#, 5 @70#), 2x15 @70#
Dumbbell shoulder press - 3x15 @15#ea
Wide-grip lat pulldown - 3x15 @75#
Barbell close-grip bench press - 3x15 @50#
High pull - 3x15 @50#
Swiss ball rollout - 3x15 (subbed for Swiss-ball crunch)
After a week of working on the shed and busy weekends, I finally got in a lifting session this morning. It felt great. It was a higher rep session. It never ceases to amaze me how different a low rep session differs from a high-rep session. I definitely felt "the burn" today. It's not just changing the weights, it's also a mental difference. I came close to hitting a lot of the 30 seconds rests. I see "30 seconds" as a goal, but not a very attainable one. It simply takes longer than that to get from exercise to exercise and record my progress in my log. My heartrate didn't get really high, but I still burned in the neighborhood of 550 calories in around an hour.
Hypertrophy 1A2 (3 sets of 15, 30 secs rests)
Warm up - from FBB (15 minutes)
Dumbbell incline bench press - 1x(12 @30#ea, 3 @25#ea), 2x15 @25#ea
Cable seated row - 1x(10 @75#, 5 @70#), 2x15 @70#
Dumbbell shoulder press - 3x15 @15#ea
Wide-grip lat pulldown - 3x15 @75#
Barbell close-grip bench press - 3x15 @50#
High pull - 3x15 @50#
Swiss ball rollout - 3x15 (subbed for Swiss-ball crunch)
Wednesday, June 9, 2010
A change-up is needed
Not much time to post because my workout took too long this morning!
I got downstairs for Hypertrophy I B1, but the squats alternating with deadlift shrugs aren't going to happen. I'm going to have to do straight sets from here on out. It was taking me 2-3 minutes to do the set-up between the two. I might be able to get that down to 1:30 at the very least. The next workouts have rests of 30s and 60s. Since I was runing out of time, I cut the sets on the BSS and step-up. I did hit highs for squats and deads, which was nice. I subbed planks (done upstairs while getting breakfast ready) for the reverse crunches. The lifting dook about 1:08, having cut out two rounds of the second alternating sets.
H1B1
Warm-ups - FBB warm up (17:43), squats - 3x45#, 3x55#, 3x65#, DLs - 3x115#
Squat - 3x5 @75#, 2x5 @80#
Deadlift shrug - 1x5 @155#, 2x5 @145#, 2x5 @150# (could not use Lynx grips)
Bulgarian split squat - 3x5 @30# each hand
Step-up - 3x5 @25# each hand
Plank - 1x60s, 2x90s
I got downstairs for Hypertrophy I B1, but the squats alternating with deadlift shrugs aren't going to happen. I'm going to have to do straight sets from here on out. It was taking me 2-3 minutes to do the set-up between the two. I might be able to get that down to 1:30 at the very least. The next workouts have rests of 30s and 60s. Since I was runing out of time, I cut the sets on the BSS and step-up. I did hit highs for squats and deads, which was nice. I subbed planks (done upstairs while getting breakfast ready) for the reverse crunches. The lifting dook about 1:08, having cut out two rounds of the second alternating sets.
H1B1
Warm-ups - FBB warm up (17:43), squats - 3x45#, 3x55#, 3x65#, DLs - 3x115#
Squat - 3x5 @75#, 2x5 @80#
Deadlift shrug - 1x5 @155#, 2x5 @145#, 2x5 @150# (could not use Lynx grips)
Bulgarian split squat - 3x5 @30# each hand
Step-up - 3x5 @25# each hand
Plank - 1x60s, 2x90s
Tuesday, June 8, 2010
Starting Hypertrophy I
Today was the beginning of my next lifting phase. I'm doing Hypertrophy I from New Rules of Lifting. It was strange doing only 5 reps. Also, I didn't care much for the alternating set of bench press and high pull both needing the barbell. Otherwise, it was a great workout. I started with the warm up from Female Body Breadthrough, which took 20 minutes. I hope with practice the time for that will come down. The lifting part took me 1:12. I used the 90 second breaks to foam roll. That worked out really well. I subbed the Swiss ball rollout from FBB for the Swiss crunches.
H1A1
Dumbbell incline bench press - 5x5 @25# each hand
Cable seated row - 5x5 @90#
Dumbbell shoulder press - 5x5 @25# each hand
Wide-grip lat pulldown - 5x5 @ 90#
Barbell close-grip bench press - 1x5 @ 45#, 1x5 @50#, 3x5 @60#
High pull - 1x5 @45#, 4x5 @60#
Swiss ball rollout (from FBB) - 3x15
H1A1
Dumbbell incline bench press - 5x5 @25# each hand
Cable seated row - 5x5 @90#
Dumbbell shoulder press - 5x5 @25# each hand
Wide-grip lat pulldown - 5x5 @ 90#
Barbell close-grip bench press - 1x5 @ 45#, 1x5 @50#, 3x5 @60#
High pull - 1x5 @45#, 4x5 @60#
Swiss ball rollout (from FBB) - 3x15
Saturday, June 5, 2010
20k! The Dam to Dam is done!
It wasn't looking pretty this morning. My brother and I left home at about 4:45am and it was looking ominous. There was lightning in the distance and as we neared Des Moines, it started raining.
We waited in the throngs of runners (nearly 8000) for a spot on one of the dozens of school busses they had carrying us to the start line. Eventually we got one and the ride took around 15-20 minutes to the side of the first dam. Then we had a "1 mile scenic" walk to the starting line... and past the various pace signs that were all faster than we were planning to run. We continued walking back to the Porta Potties. What looked like a very long line only took 6 minutes. My digestive system thanked me tremendously for helping it out at that point.
Then we dropped off our clothing bag with our jackets and made our way, still in the rain and wind, to the masses waaaay behind the start line. After several minutes, we finally crossed the start line. We were on our way! (...at about 7:15am! I think the actual start for the fast people was around 7:05am.)
Overall, the rain and wind wasn't too bad. It was actually better than a hot, humid, and sunny day. It didn't hail and there was no lightning once we got to the course. We kept a rather steady pace, averaging 11:35min/mile over the course. We finished in about 2:25 hours. I'll take it!
We got a nice medal. I'm going to display it proudly for a while, I think. After finishing, it seems like not a big deal. But, you know what... it is! 12.4 miles is nothing to sneeze at! I could definitely do another half-marathon (which this basically was) but right now, a full doesn't look too attractive. I'm starting to get sore in places and I'm rather tired, but over all, I feel surprisingly well. I felt really good the whole race, too.
Before we left home, I had a small bowl of oatmeal, a cup of coffee, and a banana. I had two "Just Plain" Gu gels on the course, which have some caffeine in them. I had never tried that flavor, but it actually wasn't bad at all. Along the way, I drank plenty of water and one cup of Powerade. Afterwards, I skipped the beer. (Coors Light is rarely attractive to me, but at 9:30am after running that far, the thought of it made me feel like retching.) I did grab a pork sandwich, a banana, and an apple. That hit the spot.
I wore my compression shorts and my shirt with the zippy pocket. I wore my regular Saucony shoes and didn't have any blisters. I also didn't have any of the issue with my foot that made me pause my training. I couldn't be happier with the way my body handled it, really. I noticed that my upper body didn't show any signs of tiredness until around mile ten or eleven. I find it is really important for my upper body to hold good form, otherwise I get lots of aches and pains in my shoulders and back. I think lifting has really helped strengthen my core and the rest of my body.
I'm really pleased that my brother came out to run with me. We joked around, which made the miles past much quicker. Wonderful time! I think I'm already looking forward to next year!
We waited in the throngs of runners (nearly 8000) for a spot on one of the dozens of school busses they had carrying us to the start line. Eventually we got one and the ride took around 15-20 minutes to the side of the first dam. Then we had a "1 mile scenic" walk to the starting line... and past the various pace signs that were all faster than we were planning to run. We continued walking back to the Porta Potties. What looked like a very long line only took 6 minutes. My digestive system thanked me tremendously for helping it out at that point.
Then we dropped off our clothing bag with our jackets and made our way, still in the rain and wind, to the masses waaaay behind the start line. After several minutes, we finally crossed the start line. We were on our way! (...at about 7:15am! I think the actual start for the fast people was around 7:05am.)
Overall, the rain and wind wasn't too bad. It was actually better than a hot, humid, and sunny day. It didn't hail and there was no lightning once we got to the course. We kept a rather steady pace, averaging 11:35min/mile over the course. We finished in about 2:25 hours. I'll take it!
We got a nice medal. I'm going to display it proudly for a while, I think. After finishing, it seems like not a big deal. But, you know what... it is! 12.4 miles is nothing to sneeze at! I could definitely do another half-marathon (which this basically was) but right now, a full doesn't look too attractive. I'm starting to get sore in places and I'm rather tired, but over all, I feel surprisingly well. I felt really good the whole race, too.
Before we left home, I had a small bowl of oatmeal, a cup of coffee, and a banana. I had two "Just Plain" Gu gels on the course, which have some caffeine in them. I had never tried that flavor, but it actually wasn't bad at all. Along the way, I drank plenty of water and one cup of Powerade. Afterwards, I skipped the beer. (Coors Light is rarely attractive to me, but at 9:30am after running that far, the thought of it made me feel like retching.) I did grab a pork sandwich, a banana, and an apple. That hit the spot.
I wore my compression shorts and my shirt with the zippy pocket. I wore my regular Saucony shoes and didn't have any blisters. I also didn't have any of the issue with my foot that made me pause my training. I couldn't be happier with the way my body handled it, really. I noticed that my upper body didn't show any signs of tiredness until around mile ten or eleven. I find it is really important for my upper body to hold good form, otherwise I get lots of aches and pains in my shoulders and back. I think lifting has really helped strengthen my core and the rest of my body.
I'm really pleased that my brother came out to run with me. We joked around, which made the miles past much quicker. Wonderful time! I think I'm already looking forward to next year!
Thursday, June 3, 2010
Last run!
Well, today was my last run before the 20k. I'm getting rather nervous. I haven't yet decided on what I'm going to wear. I think I'll leave the phone. That would add a lot of weight. I think I'll wear my blue shirt that has the pocket so that I can keep the Gu gels in there. As for the shorts, I did a little experiment this morning. I bought a bar of BodyGlide yesterday and tried it out today. I was given the wonderful genetic gift of thunder thighs and they rub when I run. After a few miles (many fewer than 12.4) that hurts like crazy. I could loose 100lbs and they would probably still rub together. So, I wore my shortest workout shorts and lubed up my thighs. It seemed to help, but I definitely won't be using that method for the race. The BodyGlide bar may help protect against chafing, but it is still sticky. So, I'm back to the choice of the compression shorts or the capris.
I figure I could walk the 20k in less than the 3:30 hour time limit, so if I have to walk (...fast walk) that's fine. My longest run to date has been 7 miles. What's another 5.4 miles? *cough, cough* I just don't cherish the idea of walking several miles with a sore foot.
This morning's run went well. When I got downstairs to get ready to go, there was a baby cardinal on the bird feeder. We often get mature cardinals and cardinal pairs, but this one was really young. Right before I left, there was a young mourning dove feasting. Outside, lots of other birds were to be heard. I love spring and all the birds that come with it. That's one of the fun things about running outside. During the first mile, I had lots of self doubt. I had my normal warm-up sluggishness, but my brain was telling me that would last 12 miles. I knew it wouldn't, though. The other two miles went by fast and comfortable. No pains. No difficulties. Not super fast, though. I averaged around 11min/mile.
Tuesday when I ran, I wanted to measure the distance from my parents' new house (they just moved into the area) to my house. I wasn't sure what to do, since I use my lap button to mark bunnies. (Yes, I'm weird. That's nothing anybody who knows me would dispute.) But, to my luck, there was a bunny right in the middle of my parents' drive way! It's 0.3 miles, by the way.
Bunnies Tuesday - 8 (should get extra credit for taking evasive action not to step on a baby bunny)
Bunnies Thursday - 8 (one baby bunny raced me for 20-30 feet)
I figure I could walk the 20k in less than the 3:30 hour time limit, so if I have to walk (...fast walk) that's fine. My longest run to date has been 7 miles. What's another 5.4 miles? *cough, cough* I just don't cherish the idea of walking several miles with a sore foot.
This morning's run went well. When I got downstairs to get ready to go, there was a baby cardinal on the bird feeder. We often get mature cardinals and cardinal pairs, but this one was really young. Right before I left, there was a young mourning dove feasting. Outside, lots of other birds were to be heard. I love spring and all the birds that come with it. That's one of the fun things about running outside. During the first mile, I had lots of self doubt. I had my normal warm-up sluggishness, but my brain was telling me that would last 12 miles. I knew it wouldn't, though. The other two miles went by fast and comfortable. No pains. No difficulties. Not super fast, though. I averaged around 11min/mile.
Tuesday when I ran, I wanted to measure the distance from my parents' new house (they just moved into the area) to my house. I wasn't sure what to do, since I use my lap button to mark bunnies. (Yes, I'm weird. That's nothing anybody who knows me would dispute.) But, to my luck, there was a bunny right in the middle of my parents' drive way! It's 0.3 miles, by the way.
Bunnies Tuesday - 8 (should get extra credit for taking evasive action not to step on a baby bunny)
Bunnies Thursday - 8 (one baby bunny raced me for 20-30 feet)
Tuesday, June 1, 2010
Hiking, camping, running
Saturday, I got out and put 6.5 miles on the legs. Good results. I'm really hoping for less sun, less humidity, and lower temperatures for the 20k, though. For now, the forecast is a high of 81F with overcast skies. The overcast skies will be awesome, if that materializes. Hopefully there is a small breeze, too.
After I got back from that run, we packed up and took the family hiking. It was sunny and warm. The hike wasn't very long, but I was carrying a good load on my back with a crappy pack, so my back didn't enjoy it much. It was complaining especially loud on the way back, since I had slept on the hard ground (sleeping pad has a hole) and the backpack didn't rest on my hips. Still fun, though.
This morning I got out for another 3 miles. I almost talked myself out of it when in bed, thanks to a somewhat late night, but knowing that the 20k is coming up this weekend got me going. Thinking that my foot issue might have been caused to some degree by my feet slipping around in the forefoot of my shoes, I tightened up the toe box laces a bit. During the run that the first pain came after, I had run in wet grass, so my feet were sliding around a bit. Today, I started to feel the issue again a bit. No pain, but a feeling that it isn't 100% normal. So, I'm not sure the tightening helped at all.
One more short run before the race. I think I'll try to round up a few Gu gels. I'm not 100% sure how I'll carry them, though. I'm back and forth as to what to wear and what to take with me Saturday. I was thinking I'd take my cell phone, but now I'm not sure. I have a shirt that has a pocket. That would work for the gels, but I noticed on long runs, the phone gets a bit heavy. I'm not sure what adding 5 miles to my longest run to date will do. Also, I either need to wear my compression shorts, get a different pair of shorts, or get some bodyglide for the knees of the knee length shorts I had been planning to wear. They aren't tight, but they keep my legs from rubbing. I have noticed on longer runs that the loose material rubs on the skin around my knees. My compression shorts would be ok, except that they are men's (all the store had) and it seems that they are looser than they need to be up front, to the point that I think it looks funny. I wonder if the women's version would fit better.
After I got back from that run, we packed up and took the family hiking. It was sunny and warm. The hike wasn't very long, but I was carrying a good load on my back with a crappy pack, so my back didn't enjoy it much. It was complaining especially loud on the way back, since I had slept on the hard ground (sleeping pad has a hole) and the backpack didn't rest on my hips. Still fun, though.
This morning I got out for another 3 miles. I almost talked myself out of it when in bed, thanks to a somewhat late night, but knowing that the 20k is coming up this weekend got me going. Thinking that my foot issue might have been caused to some degree by my feet slipping around in the forefoot of my shoes, I tightened up the toe box laces a bit. During the run that the first pain came after, I had run in wet grass, so my feet were sliding around a bit. Today, I started to feel the issue again a bit. No pain, but a feeling that it isn't 100% normal. So, I'm not sure the tightening helped at all.
One more short run before the race. I think I'll try to round up a few Gu gels. I'm not 100% sure how I'll carry them, though. I'm back and forth as to what to wear and what to take with me Saturday. I was thinking I'd take my cell phone, but now I'm not sure. I have a shirt that has a pocket. That would work for the gels, but I noticed on long runs, the phone gets a bit heavy. I'm not sure what adding 5 miles to my longest run to date will do. Also, I either need to wear my compression shorts, get a different pair of shorts, or get some bodyglide for the knees of the knee length shorts I had been planning to wear. They aren't tight, but they keep my legs from rubbing. I have noticed on longer runs that the loose material rubs on the skin around my knees. My compression shorts would be ok, except that they are men's (all the store had) and it seems that they are looser than they need to be up front, to the point that I think it looks funny. I wonder if the women's version would fit better.
Subscribe to:
Posts (Atom)