So today's title has nothing to do with my training. It has to do with the really ugly socks that I currently have on my feet. I needed new dress socks of the tan/brown variety for work. I bought these at Target last night and they looked fine. Well it turns out that they are exceedingly ugly in daylight. Such an ugly color! I'm not what you would call a fashionista (people who really know me are laughing at the thought of that right now) but seriously, this is even too ugly for me. But my feet are cold and the shoes are a no-go without socks, and that all means that I am stuck with distractingly ugly socks all day.
Knee update = sore. Yesterday I forgot to take all of my doses of ibuprofen and I could tell. My knee was definitely hurting more by the end of the day yesterday and this morning. It is feeling better now that I have resumed the ibuprofen, but it is still tired and uncomfortable. At least there has not been any significant sharp pain since Saturday.
Today's Workout:
I forgot to set my alarm last night before I went to bed and somehow this morning I woke up late but still early enough to sneak to the gym. I am proud of myself for not throwing in the towel when I overslept and still making something happen.
Back in the pool again today because of the knee. Finally it felt like a good cardio workout today and it was enjoyable. I give the workout a 8 out of 10. I could have pushed harder, but still pleased over-all.
Today was the first time I have done a 1/2 mile swim without stopping. (The triathlon swim is 1/2 mile = 800 meters). It went really well. I had an elevated heart rate when I was done, but I was not panting or anywhere close to exhausted. In fact, I really just felt warmed-up - as if I could actually go bike.
It took me less than 25 minutes to do the swim today, which I think is good for the first full trip. I don't have an exact time for a couple of reasons: 1. when I started I didn't know that I was going to swim a full 1/2 miles but I ended up feeling good so I just kept swimming, 2. by now you should all know I can't count, which means I'm not positive that was actually 36 laps, but it was pretty close.
Based on my swim today, I think that I might be able to get my swim time under 20 minutes by August and that would be great. Because then I am pretty sure that I could be in the 20-25 minute range in open water. Overall, training is going well, even if it has been slightly derailed by my stupid knee.
Wednesday, March 25, 2009
Tuesday, March 24, 2009
Less Stupid Knee
So last night my knee was definitely sore and tired. Uncomfortable is probably the best word to describe it. This morning, much more comfortable. I swam again this morning and probably will again tomorrow. I feel like I am getting a decent workout swimming (though not high enough heart rate) and it seems to be helping the knee some. This very moment my knee feels almost good. I have a feeling it will get tired later, but maybe I'll get lucky.
I was supposed to pick up my bike yesterday which I was really excited about, but due to my stupid knee I delayed pick up until next Wednesday. I hope that by then my knee will be feeling better and that I will be able to get in a long test ride on the weekend of April 3-4th.
This morning I pulled out my old swim gear that I picked up when I went home this past weekend. It was nice to have it. I think that fins really help you remember what a good freestyle kick is supposed to feel like regarding the correct and natural motion. I also think that the paddles will really help me build up some arm strength.
I did a little longer kick session this morning with the fins to workout the legs a little harder because I haven't been doing any leg lifting or training. I was pleased with the variety it brought to the workout and I will continue to incorporate different tools.
Also, the other day (before the knee pain) I saw an article about deep water running while injured. Unfortunately I only glanced at the article but I remembered a couple things: 1. use a flotation belt, 2. make fists with your hands, 3. something about not over-exaggerating. I decided to give it a try this morning. I need to find the article to see if it gives hints on technique. I'll try to post it here later. Anyway - I think it could be a decent workout.
Workout - total duration 40 min
10 laps freestyle swim
5 laps freestyle kick with fins on stomach
10 laps freestyle kick with fins rotating sides - one arm on board, one at side
5 laps freestyle kick with fins on stomach
10 laps freestyle arms with paddles and pull-buoy
10 mins water jogging with belt
stretching legs
Hopefully I'll have time later to give a knee update.
** Update **
I am 5 hours post-workout and the knee is feeling good. Very little soreness, but it and the lower end of my quad muscle is feeling tired. I have taken two doses of ibuprofen today and have two more to go. I definitely think the combination of "treatments" is working.
Also, here is the link for the deep water running article. I don't think the pool that I workout in is technically deep enough, but I'll probably try it a little more. Surely it can't hurt.
I was supposed to pick up my bike yesterday which I was really excited about, but due to my stupid knee I delayed pick up until next Wednesday. I hope that by then my knee will be feeling better and that I will be able to get in a long test ride on the weekend of April 3-4th.
This morning I pulled out my old swim gear that I picked up when I went home this past weekend. It was nice to have it. I think that fins really help you remember what a good freestyle kick is supposed to feel like regarding the correct and natural motion. I also think that the paddles will really help me build up some arm strength.
I did a little longer kick session this morning with the fins to workout the legs a little harder because I haven't been doing any leg lifting or training. I was pleased with the variety it brought to the workout and I will continue to incorporate different tools.
Also, the other day (before the knee pain) I saw an article about deep water running while injured. Unfortunately I only glanced at the article but I remembered a couple things: 1. use a flotation belt, 2. make fists with your hands, 3. something about not over-exaggerating. I decided to give it a try this morning. I need to find the article to see if it gives hints on technique. I'll try to post it here later. Anyway - I think it could be a decent workout.
Workout - total duration 40 min
10 laps freestyle swim
5 laps freestyle kick with fins on stomach
10 laps freestyle kick with fins rotating sides - one arm on board, one at side
5 laps freestyle kick with fins on stomach
10 laps freestyle arms with paddles and pull-buoy
10 mins water jogging with belt
stretching legs
Hopefully I'll have time later to give a knee update.
** Update **
I am 5 hours post-workout and the knee is feeling good. Very little soreness, but it and the lower end of my quad muscle is feeling tired. I have taken two doses of ibuprofen today and have two more to go. I definitely think the combination of "treatments" is working.
Also, here is the link for the deep water running article. I don't think the pool that I workout in is technically deep enough, but I'll probably try it a little more. Surely it can't hurt.
Monday, March 23, 2009
Stupid Knee
My knee is stupid. Period. And I am mad at it. Really mad. It doesn't seem fair that I have always gotten hurt while pursuing athletic endeavors. It just makes me grumpy.
So - here's the problem. Last spring I did something during a bike ride, or soon thereafter, to my left knee. I completely rested (ie: was lazy) for a long time and it seemed to be doing better. Then when I started working out again this past fall, I gradually eased into working out and it seemed to be fine. Then about two months ago / whenever I started blogging, I started running to train for this triathlon and I started wearing a knee brace. In the last week or so, the soreness in my knee seemed to increase, but I thought I was going to be fine as long as I kept wearing my knee brace for running and biking.
Friday I skipped a workout because I travelled down South to visit my wonderful family. I am mildly mad at myself for skipping a workout but oh well. I figured that I would go on a bike ride with my mom on Saturday and all would be fine. Well, Saturday mom didn't feel well and no bike ride. Instead I played with my baby cousin and hung out with all my family. All was well until it wasn't. I haven't no idea what happened, but by Saturday evening my knee was screaming with pain. Stairs were the worst part about it. I iced it and took some ibuprofen on the advice of Dr. Hubs. Since then, I have been on a round-the-clock ibuprofen regimen. I took the bike out on Sunday with my mom because I wanted to teach how to use her new bike and I'm stubborn. I wore the knee brace and I was fine initially, but by the end of our very very short ride, I knew that I needed to stop. There is definitely pain on that down-push motion that is used on the bike or stairs.
So I am going to stick with the pool and ibuprofen this week. Hopefully the inflammation will decrease and I will be able to move passed this without a major detour.
Workouts:
Last Thursday I lifted, but to be honest I don't really remember what I did. Pretty standard I guess.
This morning - Monday.
35 min swim. I could feel the soreness and discomfort in my knee but no significant pain. I swam gingerly today out of fear of hurting my knee more.
10 laps freestyle
10 laps freestyle arms
10 laps freestyle kick
5 laps freestyle
So - here's the problem. Last spring I did something during a bike ride, or soon thereafter, to my left knee. I completely rested (ie: was lazy) for a long time and it seemed to be doing better. Then when I started working out again this past fall, I gradually eased into working out and it seemed to be fine. Then about two months ago / whenever I started blogging, I started running to train for this triathlon and I started wearing a knee brace. In the last week or so, the soreness in my knee seemed to increase, but I thought I was going to be fine as long as I kept wearing my knee brace for running and biking.
Friday I skipped a workout because I travelled down South to visit my wonderful family. I am mildly mad at myself for skipping a workout but oh well. I figured that I would go on a bike ride with my mom on Saturday and all would be fine. Well, Saturday mom didn't feel well and no bike ride. Instead I played with my baby cousin and hung out with all my family. All was well until it wasn't. I haven't no idea what happened, but by Saturday evening my knee was screaming with pain. Stairs were the worst part about it. I iced it and took some ibuprofen on the advice of Dr. Hubs. Since then, I have been on a round-the-clock ibuprofen regimen. I took the bike out on Sunday with my mom because I wanted to teach how to use her new bike and I'm stubborn. I wore the knee brace and I was fine initially, but by the end of our very very short ride, I knew that I needed to stop. There is definitely pain on that down-push motion that is used on the bike or stairs.
So I am going to stick with the pool and ibuprofen this week. Hopefully the inflammation will decrease and I will be able to move passed this without a major detour.
Workouts:
Last Thursday I lifted, but to be honest I don't really remember what I did. Pretty standard I guess.
This morning - Monday.
35 min swim. I could feel the soreness and discomfort in my knee but no significant pain. I swam gingerly today out of fear of hurting my knee more.
10 laps freestyle
10 laps freestyle arms
10 laps freestyle kick
5 laps freestyle
Thursday, March 19, 2009
New Toy!!!
I bought a bike last night. I am super excited. I went to a store here in my Big City and found an '08 model of the Trek bike that I really liked and it was cheaper. I climbed on a couple other bikes, but I really think that this bike is the right one for me right now, especially at the price of $367! I pick it up Monday and I can't wait to take it for a ride.
Here's a picture of my new bike, a 2008 Trek 7.2 FX wsd:
Here's a picture of my new bike, a 2008 Trek 7.2 FX wsd:
Note the link above is to the '09 model, but you can zoom in and see everything up close. The only differences between the 2008 and 2009 models is the color and the seat. The 2008 model has a quick release spring seat. The 2009 model has a bolted-in, non-springy (I'm sure there is a bike term for that!) seat. I also climbed on the 2008 7.3 FX wsd - it is basically a step-up from the bike I bought and has more racing-type components, including the lighter, but non-springy seat. After I talked to the girl at the store and told her about my lower back issues, she said that I definitely should do the 2008 7.2 with the springy seat. She also has lower back issues and said that it would make a big difference for me. I am all about protecting my back - so I was sold on the 7.2 at that point.
I decided that I just wasn't ready for a road bike. If I decide to never do another triathlon again, this will be a great bike for me because it will really serve a lot of purposes. And if I do any more triathlons, this will be good for the first couple and then I can always upgrade or keep this bike for path rides. I'll take a picture of me with my bike soon!
Wednesday, March 18, 2009
Busy Week
I haven't missed any workouts this week - just bit busier than expected. I've tried to cram a lot into the weekends recently and we are really beginning to get ready for our Big Move out East, plus we are thinking about buying our first home when we head out there, which makes the whole process a bit more overwhelming. Tonight I hope that I will have time to go look at bikes and then I have a lot of other chores.
Last night I received an unexpected and happy call from an old rowing friend. She was always someone who worked so hard and inspired me to work harder, plus she was a great friend and roommate for one year. It was so wonderful to hear from her and it reminded me of how blessed my life is. I am so thankful for the wonderful people in my life.
Quick workout update.
Tuesday - lifting - 6 out of 10 - it wasn't anything special.
Total Duration: 45 minutes
6 minute warm-up on treadmill with incline maxing at 3 and speed at 3.5
3 x 10 leg press - 160, 160, 170 - I am going to go for solid 170s next time
3 x 10 each leg - single leg calf raises
3 x 10 leg curls - 70
3 x 10 leg extensions - 70
2 x 10 - a new exercise I made up for swimming - it involved wrapping a stretch-band around the highest bar I could find and pull straight down with my arm to simulate a freestyle pull
3 x 10 - seated rows with stretch band
superset
3 x 10 - shoulder trio - 10
3 x 10 - db bicep curls - 10
3 x 10 - hand to knee crunches on stability ball
Wednesday Workout - swimming - 8 out of 10 - just because I did what I set out to do
Total Duration - 35 minutes
(remember all lap counts are approximate because I really, seriously cannot count)
Non-stop Swim
total duration - 23 minutes
total distance - 1/2 mile
20 laps freestyle
10 laps breastroke (notice my back sorta hurt after this - which isn't a good thing)
6 laps freestyle
Then I did some kick for a little over 5 minutes
Rounded it out with 2 x 10 leg swings - front to back and side to side
Last night I received an unexpected and happy call from an old rowing friend. She was always someone who worked so hard and inspired me to work harder, plus she was a great friend and roommate for one year. It was so wonderful to hear from her and it reminded me of how blessed my life is. I am so thankful for the wonderful people in my life.
Quick workout update.
Tuesday - lifting - 6 out of 10 - it wasn't anything special.
Total Duration: 45 minutes
6 minute warm-up on treadmill with incline maxing at 3 and speed at 3.5
3 x 10 leg press - 160, 160, 170 - I am going to go for solid 170s next time
3 x 10 each leg - single leg calf raises
3 x 10 leg curls - 70
3 x 10 leg extensions - 70
2 x 10 - a new exercise I made up for swimming - it involved wrapping a stretch-band around the highest bar I could find and pull straight down with my arm to simulate a freestyle pull
3 x 10 - seated rows with stretch band
superset
3 x 10 - shoulder trio - 10
3 x 10 - db bicep curls - 10
3 x 10 - hand to knee crunches on stability ball
Wednesday Workout - swimming - 8 out of 10 - just because I did what I set out to do
Total Duration - 35 minutes
(remember all lap counts are approximate because I really, seriously cannot count)
Non-stop Swim
total duration - 23 minutes
total distance - 1/2 mile
20 laps freestyle
10 laps breastroke (notice my back sorta hurt after this - which isn't a good thing)
6 laps freestyle
Then I did some kick for a little over 5 minutes
Rounded it out with 2 x 10 leg swings - front to back and side to side
Monday, March 16, 2009
Yay for Spring; Bike Suggestions?
This weekend we left the Big City and visited Hubs' family who lives about 1.5 hours away. It was beautiful weather all weekend, and I definitely wanted to get outside while I could because I know that it will cool off again because it is only mid-March. I definitely am getting antsy for the warm weather to really sit in though.
On Saturday, Hubs' mom and I went to look for new bikes. She actually does a lot of biking - as in she is currently in much better shape than I am. Last summer, she and her sister and a couple other friends went on a 275 mile bike trip along the Great Allegheny Passage - often biking around 40 miles a day. Seeing how excited they were after they completed their trip made me realize in part that if you really want to do something, then you can do it. Even if it is more challenging than you could have realized - ie: the tornado that put trees down along a long stretch of the path that they were biking.
Anyway, now she is ready for a bike upgrade and was looking forward to looking at bikes. Originally, I thought that I would use my old bike (the old mountain bike that I got for my 13th birthday) but I am realizing that it is just not feasible. It would be way too tiring. It was really nice to go bike shopping with her and Hubs - and made me super excited to get a new bike.
The bikes were a bit more expensive than I had hoped they would be. I tried several Trek models, and really liked the Trek 7.2 FX wsd. I found a store back in the Big City that still has some 2008 models and that makes them a little more than $100 cheaper. So the plan is to go to the store, look at the 7.2 and then try a bunch of other brands that are similar. Does anyone have any suggestions? I feel like I am sorta rushing into this, but at the same time, I'd hate to miss saving the money on the older model. If anyone has any suggestions at all - brands, good websites, considerations, etc - please please let me know. I definitely know that I do not want a road bike at this stage - so I am in the market for a hybrid.
After getting excited by trying a bunch of bikes on Saturday, Hubs' mom and I went on an 18 mile bike ride along a nice flat path on Sunday. It took us about an hour and 45 minutes. The weather was beautiful - bright and sunny and light to moderate wind. It was around 60 degrees, plus the wind. I rode Hubs' dad's bike and we had a great time. I decided to wear the knee brace because my knee has been bugging me recently. It seemed to help. Towards the end of the ride when my legs began to really get tired, my knee started getting sore, but by the time we got back to the house my knee felt fine. My knee feels good today too, which makes me super happy. After the bike ride yesterday, I was exhausted. It made me a little nervous because I can't imagine going running after that. Being outside and the long workout really got the best of me. My legs were beat, my tush was sore, and I was tuckered out. The good news is that I felt great this morning and all day. No soreness at all and a good night sleep seemed to take care of the tiredness.
This week is a bit of a weird workout week - I guess it is a lesson in flexibility. I worked out on Sunday, which I normally don't do and I didn't work out today. So, Tuesday and Thursday are lifting days. Wednesday will be swimming day and then I'll do some running on Friday hopefully. That's the plan at least.
I'll keep you posted on the bike situation - I'd love suggestions!
On Saturday, Hubs' mom and I went to look for new bikes. She actually does a lot of biking - as in she is currently in much better shape than I am. Last summer, she and her sister and a couple other friends went on a 275 mile bike trip along the Great Allegheny Passage - often biking around 40 miles a day. Seeing how excited they were after they completed their trip made me realize in part that if you really want to do something, then you can do it. Even if it is more challenging than you could have realized - ie: the tornado that put trees down along a long stretch of the path that they were biking.
Anyway, now she is ready for a bike upgrade and was looking forward to looking at bikes. Originally, I thought that I would use my old bike (the old mountain bike that I got for my 13th birthday) but I am realizing that it is just not feasible. It would be way too tiring. It was really nice to go bike shopping with her and Hubs - and made me super excited to get a new bike.
The bikes were a bit more expensive than I had hoped they would be. I tried several Trek models, and really liked the Trek 7.2 FX wsd. I found a store back in the Big City that still has some 2008 models and that makes them a little more than $100 cheaper. So the plan is to go to the store, look at the 7.2 and then try a bunch of other brands that are similar. Does anyone have any suggestions? I feel like I am sorta rushing into this, but at the same time, I'd hate to miss saving the money on the older model. If anyone has any suggestions at all - brands, good websites, considerations, etc - please please let me know. I definitely know that I do not want a road bike at this stage - so I am in the market for a hybrid.
After getting excited by trying a bunch of bikes on Saturday, Hubs' mom and I went on an 18 mile bike ride along a nice flat path on Sunday. It took us about an hour and 45 minutes. The weather was beautiful - bright and sunny and light to moderate wind. It was around 60 degrees, plus the wind. I rode Hubs' dad's bike and we had a great time. I decided to wear the knee brace because my knee has been bugging me recently. It seemed to help. Towards the end of the ride when my legs began to really get tired, my knee started getting sore, but by the time we got back to the house my knee felt fine. My knee feels good today too, which makes me super happy. After the bike ride yesterday, I was exhausted. It made me a little nervous because I can't imagine going running after that. Being outside and the long workout really got the best of me. My legs were beat, my tush was sore, and I was tuckered out. The good news is that I felt great this morning and all day. No soreness at all and a good night sleep seemed to take care of the tiredness.
This week is a bit of a weird workout week - I guess it is a lesson in flexibility. I worked out on Sunday, which I normally don't do and I didn't work out today. So, Tuesday and Thursday are lifting days. Wednesday will be swimming day and then I'll do some running on Friday hopefully. That's the plan at least.
I'll keep you posted on the bike situation - I'd love suggestions!
Friday, March 13, 2009
Ready for the Weekend Part II
I made a very wise decision when I made Fridays my swimming days. It is a great workout for the end of the week because always seems to help stretch out my muscles, plus I really enjoy swimming which makes it easier to get out of bed. In fact, there is no way that I would have gotten out of bed this morning if I hadn't been going to the gym to swim. I was so tired again this morning, but I bargained with myself that I could hit snooze one extra time, reminding myself that the pool was waiting for me. There is no way that bargain would have been made this morning if the treadmill was waiting for me. I can't wait to sleep in tomorrow - I am definitely ready for the weekend.
This morning the pool was a lot better - as in, it was not 10000 degrees. Instead, it was only 86, which felt cool by comparison to the last few weeks. Plus, it was quiet today. There are no lap lanes in the pool and it can be a little hectic when there are a couple old men floating/swimming and old ladies do their exercises. I just pretend like it is the triathlon with lots of random people doing weird things. I have a feeling though that I won't be zipping past people quite as fast during the actual triathlon!
Workout - Total Duration = 40 minutes
I lose track on counting sometimes (ok, often) so the number of laps below are approximate. I try to throw in an extra lap if I think I miscounted, but who knows maybe I miscount a lot. In fact, just ask anyone I rowed with in college. I was terrible at practices when we did "silent pyramid" pieces. I just can't keep count.
approx. 20 laps (over 1/4 mile) freestyle
approx. 9 laps (around 1/8 mile) freestyle kick with board
approx. 9 laps (around 1/8 mile) freestyle arms only with pull-buoy
5 minutes treading water
2 x 10 - leg swings - across the front and front to back
PS - I think I may go look at bikes tomorrow. I am super excited to see what is out there! Soon enough I'll be able to get outside for my biking sessions and I am really excited by the thought of a new bike!
This morning the pool was a lot better - as in, it was not 10000 degrees. Instead, it was only 86, which felt cool by comparison to the last few weeks. Plus, it was quiet today. There are no lap lanes in the pool and it can be a little hectic when there are a couple old men floating/swimming and old ladies do their exercises. I just pretend like it is the triathlon with lots of random people doing weird things. I have a feeling though that I won't be zipping past people quite as fast during the actual triathlon!
Workout - Total Duration = 40 minutes
I lose track on counting sometimes (ok, often) so the number of laps below are approximate. I try to throw in an extra lap if I think I miscounted, but who knows maybe I miscount a lot. In fact, just ask anyone I rowed with in college. I was terrible at practices when we did "silent pyramid" pieces. I just can't keep count.
approx. 20 laps (over 1/4 mile) freestyle
approx. 9 laps (around 1/8 mile) freestyle kick with board
approx. 9 laps (around 1/8 mile) freestyle arms only with pull-buoy
5 minutes treading water
2 x 10 - leg swings - across the front and front to back
PS - I think I may go look at bikes tomorrow. I am super excited to see what is out there! Soon enough I'll be able to get outside for my biking sessions and I am really excited by the thought of a new bike!
Thursday, March 12, 2009
Ready for the Weekend
I don't know what is going on, but I have been exhausted all week. I have lots of theories - the time change, going to bed too late, the new earlier bedtime, the longer, more intense workouts, or a food/vitamin deficiency. In all likelihood, I suspect that it is a combination thereof. No matter what the cause is, I am tired. Very tired. So tired that I should be in bed rather than sitting here writing this. I'm definitely looking forward to swimming in the morning. I think I will try to take it fairly easy and stretch out the body. Hopefully the water is not too hot tomorrow. I can't handle that.
All the tiredness aside, I got in a great workout this morning. The early mornings (aided by my awesome dawn simulator http://www.fullspectrumsolutions.com/led_dawn_simulator_543_prd1.htm that I got for Christmas) have been paying off with getting to the gym earlier. This morning I had plenty of time to get in a long workout so I decided to take advantage. I purposely decided to go at a slower pace so that I could sustain a longer workout. I am proud of myself for going over the 30 minute mark - it is always hard for me mentally on cardio workouts.
Overall I give it an 8.5 out of 10. My knee felt good. My heart rate and breathing was steady. I am pretty happy. I am just trying to be patient and not push too hard on the pace side so that I don't cause any over-use injuries. Only big problem was that I definitely got dehydrated and felt crappy for the rest of the day. So even though I am giving the workout itself a high rating, it deserves a 2 out 10 for managing my body's needs.
Workout - Total Duration: 55 minutes
This description is not going to be very descriptive because between being tired and getting fuzzy-headed due to dehydration, I don't really remember specifics at this point in time.
Minutes 1 to 6: warm-up walking
Minutes 7 to 10: 5.0
Minutes 10 to 15: 5.1
Minutes 15 to 20: 5.2
Minutes 20 to 30: 5.3
Minutes 30 to 40: 5.4
Minutes 40 to 45: cool down
Then 10 minutes of stretching and ab exercises.
All the tiredness aside, I got in a great workout this morning. The early mornings (aided by my awesome dawn simulator http://www.fullspectrumsolutions.com/led_dawn_simulator_543_prd1.htm that I got for Christmas) have been paying off with getting to the gym earlier. This morning I had plenty of time to get in a long workout so I decided to take advantage. I purposely decided to go at a slower pace so that I could sustain a longer workout. I am proud of myself for going over the 30 minute mark - it is always hard for me mentally on cardio workouts.
Overall I give it an 8.5 out of 10. My knee felt good. My heart rate and breathing was steady. I am pretty happy. I am just trying to be patient and not push too hard on the pace side so that I don't cause any over-use injuries. Only big problem was that I definitely got dehydrated and felt crappy for the rest of the day. So even though I am giving the workout itself a high rating, it deserves a 2 out 10 for managing my body's needs.
Workout - Total Duration: 55 minutes
This description is not going to be very descriptive because between being tired and getting fuzzy-headed due to dehydration, I don't really remember specifics at this point in time.
Minutes 1 to 6: warm-up walking
Minutes 7 to 10: 5.0
Minutes 10 to 15: 5.1
Minutes 15 to 20: 5.2
Minutes 20 to 30: 5.3
Minutes 30 to 40: 5.4
Minutes 40 to 45: cool down
Then 10 minutes of stretching and ab exercises.
Wednesday, March 11, 2009
Coffee Please
At this very moment, I am sitting at my desk feeling mildly comatose. I am exhausted. I didn't sleep well. I worked out hard. I just now went to get a cup of our lovely "house brew" at work. (Doesn't calling it a "house brew" make it seem way more awesome than office coffee. Though, I actually like our coffee - probably because it is mild.)
Waking up earlier is paying off. I am definitely getting in some longer workouts, or at the very least not feeling like I am totally rushed.
Today I did strength training, as per usual on Wednesday mornings. Plus I did a 15 min warm-up ride on the bike. My left knee is hurting again. Not bad, but definitely hurting with certain movements (ie: stepping up). I wonder if it is the bike. Maybe next time I will put the bike seat one notch higher to see if that helps. I give today's workout an 8.5 out of 10. I did some new lifts, had a nice heart rate and convinced myself to do the 15 minute warm-up because I had time.
Total Workout Duration: 55 minutes
15 minute warm-up ride on bike at level 3, approx. 90 rpm. Got a nice sweat going and felt good to go afterwards.
Hamstring and lower back stretches.
Tried to do weighted step-ups but my left knee wasn't having it - instead, I did unweighted rapid step-ups, with both feeting hitting the step. 4 x 20 (alternating starting leg).
3 x 12 modified push-ups
3 x 10 lat pull-downs - 50
2 x 20 double leg calf raises
superset
3 x 10 - I forget what these are called - using DB, hands starting at sides and
pull straight up in front of chest - 10
3 x 10 - forearm curls - 10
20, 20, 14 - arm to knee on stability ball (it was supposed to be 3 x 20, but not quite there yet)
3 x 10 supermans on floor both arms and legs at same time
superset
per each leg:
3 x 15 - outer leg lifts on side, head on floor
3 x 15 - inner leg lifts on side, head propped up
Waking up earlier is paying off. I am definitely getting in some longer workouts, or at the very least not feeling like I am totally rushed.
Today I did strength training, as per usual on Wednesday mornings. Plus I did a 15 min warm-up ride on the bike. My left knee is hurting again. Not bad, but definitely hurting with certain movements (ie: stepping up). I wonder if it is the bike. Maybe next time I will put the bike seat one notch higher to see if that helps. I give today's workout an 8.5 out of 10. I did some new lifts, had a nice heart rate and convinced myself to do the 15 minute warm-up because I had time.
Total Workout Duration: 55 minutes
15 minute warm-up ride on bike at level 3, approx. 90 rpm. Got a nice sweat going and felt good to go afterwards.
Hamstring and lower back stretches.
Tried to do weighted step-ups but my left knee wasn't having it - instead, I did unweighted rapid step-ups, with both feeting hitting the step. 4 x 20 (alternating starting leg).
3 x 12 modified push-ups
3 x 10 lat pull-downs - 50
2 x 20 double leg calf raises
superset
3 x 10 - I forget what these are called - using DB, hands starting at sides and
pull straight up in front of chest - 10
3 x 10 - forearm curls - 10
20, 20, 14 - arm to knee on stability ball (it was supposed to be 3 x 20, but not quite there yet)
3 x 10 supermans on floor both arms and legs at same time
superset
per each leg:
3 x 15 - outer leg lifts on side, head on floor
3 x 15 - inner leg lifts on side, head propped up
Tuesday, March 10, 2009
Old Pants
For the last week, Hubs has been down in Tennessee training in the warmer weather. He still competitively rows and it is still too cold to get in good training on the water up here, especially because the ice keeps coming back. Anyway, he got home last night and we caught up on how training has been going for both of us, instead of posting to this lovely blog.
Yesterday, I worked-out after work again. I had been out of town over the weekend and didn't come back until the morning - going straight to work. I certainly don't like lifting at night, because it leaves me way too tired for my morning workout the next day. That aside, I did get a good lift in yesterday. Now that I have brought up some of my weights, especially for my legs, I can keep my heart rate up better during my lifting sessions. Overall I give the workout an 8 out of 10 for a couple reasons - first and foremost, I went even though I had no desire to go after work. Also, I pushed pretty hard. Not a higher rating though because I let myself out of core workouts. This seriously is my greatest weakness.
Workout on Monday:
5 min warm-up on treadmill at 3.5 speed and 2.5/3.0 incline
3 x 10 leg press - 160
3 x 10 single leg calf-raises
3 x 10 leg extensions - 70
3 x 10 DB bench press - 15, 15, 20
3 x 10 leg curls - 70
3 x 10 bent-over rows - 15
superset
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 10 crunches on ball; and then 2 x 10 arm to knee on ball
This morning I hit the gym - about 13 hours after my lifting session. I was tired, but not too bad. Once I got moving, I felt better. Overall, I think my heart rate was over 160 for the whole workout and the workout felt good. I give it a 7 out of 10. Eventually, it will need to be for longer periods of time and at higher resistance levels. For now, I was pleased that it almost seemed to be too easy.
Total time 30 minutes.
Pyramid Workout -
3 minutes at level 4, rpm approx. 78/79
2 minutes at level 6, rpm approx 83/84
1 minute at level 8, rpm approx 87/88
2 minutes at level 6, rpm approx 83/84
repeat 2 more times and end with 3 minutes at level 4, rpm approx 78/79 (though it was higher).
3 minutes cool down.
PS - I wore pants today that I haven't been able to wear in a year! That makes me happy.
Yesterday, I worked-out after work again. I had been out of town over the weekend and didn't come back until the morning - going straight to work. I certainly don't like lifting at night, because it leaves me way too tired for my morning workout the next day. That aside, I did get a good lift in yesterday. Now that I have brought up some of my weights, especially for my legs, I can keep my heart rate up better during my lifting sessions. Overall I give the workout an 8 out of 10 for a couple reasons - first and foremost, I went even though I had no desire to go after work. Also, I pushed pretty hard. Not a higher rating though because I let myself out of core workouts. This seriously is my greatest weakness.
Workout on Monday:
5 min warm-up on treadmill at 3.5 speed and 2.5/3.0 incline
3 x 10 leg press - 160
3 x 10 single leg calf-raises
3 x 10 leg extensions - 70
3 x 10 DB bench press - 15, 15, 20
3 x 10 leg curls - 70
3 x 10 bent-over rows - 15
superset
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 10 crunches on ball; and then 2 x 10 arm to knee on ball
This morning I hit the gym - about 13 hours after my lifting session. I was tired, but not too bad. Once I got moving, I felt better. Overall, I think my heart rate was over 160 for the whole workout and the workout felt good. I give it a 7 out of 10. Eventually, it will need to be for longer periods of time and at higher resistance levels. For now, I was pleased that it almost seemed to be too easy.
Total time 30 minutes.
Pyramid Workout -
3 minutes at level 4, rpm approx. 78/79
2 minutes at level 6, rpm approx 83/84
1 minute at level 8, rpm approx 87/88
2 minutes at level 6, rpm approx 83/84
repeat 2 more times and end with 3 minutes at level 4, rpm approx 78/79 (though it was higher).
3 minutes cool down.
PS - I wore pants today that I haven't been able to wear in a year! That makes me happy.
Friday, March 6, 2009
Hot Hot Hot
My swim today stunk - to put it nicely. I think I've mentioned that they keep the water warm for the PT patients and the older gym members who exercise/chat at the pool. Well today the water was literally 89 degrees. I did around 20 laps - over a 1/4 mile - when I had to stop because I thought I was going to throw-up. It was so hot, especially with a swim cap on - it just traps the heat. I couldn't even keep count of how many laps I was doing because I was so hot. Most of the time you forget that you sweat when you are swimming. Well not today - it was miserable. So then I did around 200 yards of arms only. Then did some kick work - both breaststroke and free style. (Breaststroke is my favorite and really my best.) Then around 5 minutes of treading water, and some leg exercises. Total workout - 30 minutes. I'd give it a 5 out of 10. The whole experience was miserable and the workout was mediocre at best. I was moving so slow because it was so hot.
I want to stick with this membership until I move, but if the water continues to be this warm I'm going to have to join the city pool in addition. It isn't that expensive, but we are desperately trying to save money because we are thinking purchasing our first home once we move out East. But seriously, I can't swim in that water. It's insanely hot. Plus, I don't want to get used to swimming in that warm of water when the river that I'll be swimming in is going to be around 80 degrees, which is a huge difference. The city pool might be necessary.
PS - Does anyone (assuming someone reads this other than me and Hubs and my lovely sister) have good lifting exercises specifically focused on arms for swimming freestyle? I've noticed that my arms definitely tire more quickly than my legs. Obviously, I want to build up my strength for the swim portion of the triathlon, but I also am afraid that my arms are going to be exhausted when trying to support my body on the bike.
I want to stick with this membership until I move, but if the water continues to be this warm I'm going to have to join the city pool in addition. It isn't that expensive, but we are desperately trying to save money because we are thinking purchasing our first home once we move out East. But seriously, I can't swim in that water. It's insanely hot. Plus, I don't want to get used to swimming in that warm of water when the river that I'll be swimming in is going to be around 80 degrees, which is a huge difference. The city pool might be necessary.
PS - Does anyone (assuming someone reads this other than me and Hubs and my lovely sister) have good lifting exercises specifically focused on arms for swimming freestyle? I've noticed that my arms definitely tire more quickly than my legs. Obviously, I want to build up my strength for the swim portion of the triathlon, but I also am afraid that my arms are going to be exhausted when trying to support my body on the bike.
Negative Splits
Wow - it has been a busy week at work. Thursday morning I had to come into work early, which meant that there was no time for a pre-work workout unless it was at an ungodly hour. I packed my clothes and thought that I might go after work, because I was planning to leave an hour early if possible. I don't enjoy going to the gym in the evenings nearly as much as I enjoy in the mornings. By the end of my day at work, I am ready to go home and relax. So all day long yesterday I struggled with the idea of going to the gym. I kept saying to myself that I could just do my run outside on Saturday because it would be nice out because was have had a nice warm streak. Well, in the long run, even after I didn't really get off work early, I convinced myself to not to give myself excuses and I went yesterday. I am so proud of myself for just doing it. Now, I have my Saturday free and it is supposed to pour rain and be colder, which means I wouldn't have been able to run outside anyway.
The gym was really warm yesterday - I think the building was having trouble adjusting to the warmer temperatures outside. It was pretty uncomfortable but not unbearable. Because I had all the time in the world last night, I decided to do 3 miles yesterday, so that I could establish my base rate. I am super happy with how it went - I give it a 9 out of 10. I pushed myself hard and had a decent time for not having completed 3 miles since last spring.
I did my 3 mile run with the goal of producing negative splits. Normally, I like negative split training because I think that it is easier mentally and that at times you are able to push yourself harder and it can lead to strong results. In this case, I think that this method of training could be really important for my triathlon. My thought is that after the swim and bike my legs are going to be dead. I can't imagine that the beginning portion of my run will be very fast. But I figure that if I am used to doing negative splits both physically and mentally, then on the day of the triathlon by the time I find my running legs at a lower pace and warm them up I will be ready to get moving faster towards the finish line.
Workout:
5 min warm-up - 3.5 speed, 2.5 incline.
3 miles - total time 32:49. (including the treadmill warm-up to run lag of about 20 seconds).
first 10 minutes at 5.1 (11:45 mile)
Then up 1 beat every 2 minutes until 5.7.
Stayed at 5.7 for 4 minutes, then at 5.8 for 4 minutes.
Then up 1 beat every 2 minutes until 30 minutes.
After that I kept pushing harder until the 3 mile mark. Ended at a 6.2 (9:50 mile).
A few minutes of cool down and then leg stretches.
The gym was really warm yesterday - I think the building was having trouble adjusting to the warmer temperatures outside. It was pretty uncomfortable but not unbearable. Because I had all the time in the world last night, I decided to do 3 miles yesterday, so that I could establish my base rate. I am super happy with how it went - I give it a 9 out of 10. I pushed myself hard and had a decent time for not having completed 3 miles since last spring.
I did my 3 mile run with the goal of producing negative splits. Normally, I like negative split training because I think that it is easier mentally and that at times you are able to push yourself harder and it can lead to strong results. In this case, I think that this method of training could be really important for my triathlon. My thought is that after the swim and bike my legs are going to be dead. I can't imagine that the beginning portion of my run will be very fast. But I figure that if I am used to doing negative splits both physically and mentally, then on the day of the triathlon by the time I find my running legs at a lower pace and warm them up I will be ready to get moving faster towards the finish line.
Workout:
5 min warm-up - 3.5 speed, 2.5 incline.
3 miles - total time 32:49. (including the treadmill warm-up to run lag of about 20 seconds).
first 10 minutes at 5.1 (11:45 mile)
Then up 1 beat every 2 minutes until 5.7.
Stayed at 5.7 for 4 minutes, then at 5.8 for 4 minutes.
Then up 1 beat every 2 minutes until 30 minutes.
After that I kept pushing harder until the 3 mile mark. Ended at a 6.2 (9:50 mile).
A few minutes of cool down and then leg stretches.
I heart all things Google
So - out of curiousity - I used one of my favorite Google products (http://www.gmap-pedometer.com/) to check the distance of some of my old college runs. I recently found that gmap-pedometer recently added some new features making it much easier to accurately track your mileage. Now you can pick a "runner" or "cyclist" mode or you can use the old connect-the-line method. The "runner" mode makes it much quicker to figure it all out because it automatically follows the curves and turns in the road for you - I think it will be super helpful once I get back outside to run.
Campus Loop - 2.27 miles
I-75 run - 3.54 miles
Boathouse run (using Riverside Dr) - 3.1 miles -- (I can't believe I used to do this before practice! wow, is my life different now)
Campus Loop - 2.27 miles
I-75 run - 3.54 miles
Boathouse run (using Riverside Dr) - 3.1 miles -- (I can't believe I used to do this before practice! wow, is my life different now)
Thursday, March 5, 2009
Old Memories
I have found that these beginning weeks of training have continually brought back a flood of memories from college - so bear with me.
As I've mentioned before, I was not physically active before I went to college. I swam on my high school team during my sophomore and junior years, but I was never fast or in particularly good shape. For some reason when I left for college, the idea of rowing was in my head. I went to the first informational meeting, then the first practice, then the second practice. I kept telling myself that I'd do it for another day and see how it went. Soon enough, I found one of my true passions in life, and continued to row for the next four years.
That first semester of rowing was much like the beginning of my training now, only worse. Perhaps, that's why it keeps coming to mind. I was in terrible shape - in fact, I was in no shape at all. I had never run or challenged myself physically - not really. So I found myself, on a hot September afternoon, faced with the "campus loop." As the name suggests, it was a loop around the outer edge of my college campus. Some say that it was 2.5 miles, Hubs says that he doesn't believe it was even 2 miles - at this point, I don't really know or care. But back then, I cared. A lot. I hadn't ran that far - ever. Well, I was off - straight up a long treacherous hill (and by long I mean it seemed like 1/3 of the loop). By the time that I finished that hill I thought I might die. My hands were over my head, my lungs felt like they might explode, my chest was heaving, and I was walking. Eventually, I could run the loop twice as light second workout. The contrast is still startling to me. It is only when I think about the contrast that I realized how much I achieved.
That is part of the reason that this blog is so important to me personally. When I signed up for this triathlon, I had hit a recent low regarding my perception of my physical abilities and body. I want to remember where I was, where I am today - to be able to see the immense progress that is made.
I need to be off to bed now. I'll post today's and tomorrow's workouts sometime tomorrow. It was a good run though - so I want to spend some time thinking about it.
As I've mentioned before, I was not physically active before I went to college. I swam on my high school team during my sophomore and junior years, but I was never fast or in particularly good shape. For some reason when I left for college, the idea of rowing was in my head. I went to the first informational meeting, then the first practice, then the second practice. I kept telling myself that I'd do it for another day and see how it went. Soon enough, I found one of my true passions in life, and continued to row for the next four years.
That first semester of rowing was much like the beginning of my training now, only worse. Perhaps, that's why it keeps coming to mind. I was in terrible shape - in fact, I was in no shape at all. I had never run or challenged myself physically - not really. So I found myself, on a hot September afternoon, faced with the "campus loop." As the name suggests, it was a loop around the outer edge of my college campus. Some say that it was 2.5 miles, Hubs says that he doesn't believe it was even 2 miles - at this point, I don't really know or care. But back then, I cared. A lot. I hadn't ran that far - ever. Well, I was off - straight up a long treacherous hill (and by long I mean it seemed like 1/3 of the loop). By the time that I finished that hill I thought I might die. My hands were over my head, my lungs felt like they might explode, my chest was heaving, and I was walking. Eventually, I could run the loop twice as light second workout. The contrast is still startling to me. It is only when I think about the contrast that I realized how much I achieved.
That is part of the reason that this blog is so important to me personally. When I signed up for this triathlon, I had hit a recent low regarding my perception of my physical abilities and body. I want to remember where I was, where I am today - to be able to see the immense progress that is made.
I need to be off to bed now. I'll post today's and tomorrow's workouts sometime tomorrow. It was a good run though - so I want to spend some time thinking about it.
Wednesday, March 4, 2009
Short and Sweet
Short and sweet is in reference to this post rather than my workout. I am exhausted after a long day at work - so just a little bit about my workout.
Overall a 8 out of 10. If I had moved faster, I could have done a couple more exercises, but I worked up a good sweat and got there earlier - b/c I set my alarm for 5:45 this morning.
Total duration - approx. 50 min.
5 min warm-up on treadmill at 2.5 incline and 3.5 speed
stretching
3 x 20 step-ups - 12, 12, 12
walking lunges
3 x 10 bench press - 15, 15, 15 (could feel the soreness from Monday)
3 x 10 lat pulldown - 50, 50, 50
3 x 10 shoulder trio - 5, 5, 5
3 x 20 supermans on stability ball
2 x 20 crunches on stability ball (still can't believe how much I hate simple crunches)
I feel like I did something else - but I can't think of what it would have been.
Overall a 8 out of 10. If I had moved faster, I could have done a couple more exercises, but I worked up a good sweat and got there earlier - b/c I set my alarm for 5:45 this morning.
Total duration - approx. 50 min.
5 min warm-up on treadmill at 2.5 incline and 3.5 speed
stretching
3 x 20 step-ups - 12, 12, 12
walking lunges
3 x 10 bench press - 15, 15, 15 (could feel the soreness from Monday)
3 x 10 lat pulldown - 50, 50, 50
3 x 10 shoulder trio - 5, 5, 5
3 x 20 supermans on stability ball
2 x 20 crunches on stability ball (still can't believe how much I hate simple crunches)
I feel like I did something else - but I can't think of what it would have been.
Tuesday, March 3, 2009
Sweatin' with the Oldies
I know - usually it is Sweatin' to the Oldies, and often that is the case at my gym. But it is always the case that I am sweatin' with the oldies. Every day I pray that none of the really really old people at the gym have a medical emergency while I'm there - otherwise it would be up to me and Dave the bike guy to save them. Dave is not a doctor or nurse (at least I'm pretty sure he isn't) and I am not confident about our combined skills - though I am officially certified by the American Heart Association, and Good Samaritan laws are on my side. I'd rather stick to knowing that Good Samaritan laws are on my side, and let my Hubs do the lifesaving. Tell the truth though, he's always worried about the same thing in the gym. Seriously, the average age is around 70.
The good news is that my quivering arms were only mildly sore this morning, though my tush is sore too from those leg presses. All in all - a good recovery considering how sore I was yesterday.
Today was Tuesday bike day. I was running late and feeling sluggish - so nothing fancy today. A simple 28 min steady-state stint on the bike at level 4 and cruising around 90 +/- rpm. I checked my heart rate around 18 minutes and it was at a 151 (according to the really old bike hand-held devices that I'm not sure I trust). I had a good sweat going though, and my breathing was nice and relaxed and steady with talking being easy - so I'm guessing 151 was about right. The workout itself gets a 7.5 out of 10, but it was way too short.
I think that the inevitable has arrived. I am going to have to start getting up earlier. I am not satisfied by these 30 minute sessions. So, I think the alarm is getting set for 5:30 a.m. or I could get everything ready tonight. When it comes down to it, I would rather just get up earlier - so I guess that's the way it goes. Maybe one day I'll be organized enough to not run around like a chicken with its head cut off every single morning. But I'm guessing this triathlon will be long over before I accomplish that goal.
The good news is that my quivering arms were only mildly sore this morning, though my tush is sore too from those leg presses. All in all - a good recovery considering how sore I was yesterday.
Today was Tuesday bike day. I was running late and feeling sluggish - so nothing fancy today. A simple 28 min steady-state stint on the bike at level 4 and cruising around 90 +/- rpm. I checked my heart rate around 18 minutes and it was at a 151 (according to the really old bike hand-held devices that I'm not sure I trust). I had a good sweat going though, and my breathing was nice and relaxed and steady with talking being easy - so I'm guessing 151 was about right. The workout itself gets a 7.5 out of 10, but it was way too short.
I think that the inevitable has arrived. I am going to have to start getting up earlier. I am not satisfied by these 30 minute sessions. So, I think the alarm is getting set for 5:30 a.m. or I could get everything ready tonight. When it comes down to it, I would rather just get up earlier - so I guess that's the way it goes. Maybe one day I'll be organized enough to not run around like a chicken with its head cut off every single morning. But I'm guessing this triathlon will be long over before I accomplish that goal.
Monday, March 2, 2009
Quivering Arms
I'm definitely getting stronger, and that makes me super psyched. I love lifting - I have from the moment that I was first introduced to it my freshman year of college when I started rowing. I love how it feels when you are doing it. I love how your muscles feel used and tired afterwards. I love the results I see in my performance of physical activity and in my daily life.
I'll never forget the first time I did squats. It was in our university varsity gym. I couldn't squat the 45 pound bar. I don't think that the guy who was training us actually believed that I couldn't do it. He was trying to teach us proper technique with the standard bar, which was fine for the girls who had been athletes previously, but I had been a bump on a log. I had swam two years in high school, but even that was a year removed. I could barely do it - I can hardly imagine what I looked like. But I still vividly remember the aftermath. I could NOT move. I hurt to stand, to lay, to walk, to climb stairs. To this day, after four years of competitive rowing and multiple sports-related injuries, I have never hurt that bad again. I remember having to pee so bad, but I didn't know if I could actually sit down on the toilet to pee. It seemed so far away. And getting back up was just as bad. It was miserable. Perhaps the reason that I remember it so clearly is that I have never returned to that point, even though I haven't really lifted since college. I am proud of myself for that.
I did good things for my body and I firmly believe that lifting is an important element to any exercise program. If properly and intelligently use, I believe that it can be the best tool for preventing injury. That's why I continue to emphasize it now, even though I really should be spending more time building up my cardio ability. Back in my glory days of college, I had several injuries - one per years - fractured ribs, torn cartilage in my ribs, and then a significant lower back / SI joint injury. I still have to deal with my back injury to this day. I believe that all of these injuries likely resulted from poor core strength and limited flexibility. I still lack good core strength and struggle to incorporate it into my workouts because it is hard and it hurts and is one of my least favorite things to do.
About a month ago when I really started lifting again, I tried to do some push-ups. After one, I said "screw this." I couldn't do them anymore. Today I tried again and I did sets of 12, 12, 8. I am so proud of myself! Definitely a big gain in strength and coordination in a month - and it makes me feel like I have some hope of regaining my previous strength. BUT, in the mean time, my poor arms are quivering and are not going to be happy tomorrow! All in all - today's workout gets a 8 out of 10. I made some nice improvements on weights and a broke a sweat. It was a little on the short side though, and I would rather have a bit higher heart rate. Though, part of me wonders if I just sweated more in college because the weight room we used was hotter than heck!
5 min warm-up at 3.5 speed and 2.0 incline on treadmill. (I need to remember to do the incline, it helps on the short warm-ups).
Hamstring and back stretches - preventative measures for my lower back
3 x 10 leg press - 150, 160, 160 - definitely can do 160 for all three sets next time
3 x 10 single leg calf raises - these are so much harder than the double leg!
3 x 10 leg curls - 60, 70, 70 - all three at 70 next time, maybe even 80 for the last set. Hubs says that I need to leg extensions to balance these, so I suppose next week I'll do that. I'll admit that I omit the leg extensions b/c I can never figure out how to properly adjust the machine to make it fit me. I guess I might have to swallow my pride and ask someone - though I'm not really sure anyone would know. (Sometime, I'll take you on a "field trip" to my gym so that you can see what I mean).
modified push-ups - 12, 12, 8 - it was supposed to be three sets of 12, but I can't do it yet
super-set
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 12 over-head triceps (both arms) - 15
2 x 20 crunches on stability ball
I'll never forget the first time I did squats. It was in our university varsity gym. I couldn't squat the 45 pound bar. I don't think that the guy who was training us actually believed that I couldn't do it. He was trying to teach us proper technique with the standard bar, which was fine for the girls who had been athletes previously, but I had been a bump on a log. I had swam two years in high school, but even that was a year removed. I could barely do it - I can hardly imagine what I looked like. But I still vividly remember the aftermath. I could NOT move. I hurt to stand, to lay, to walk, to climb stairs. To this day, after four years of competitive rowing and multiple sports-related injuries, I have never hurt that bad again. I remember having to pee so bad, but I didn't know if I could actually sit down on the toilet to pee. It seemed so far away. And getting back up was just as bad. It was miserable. Perhaps the reason that I remember it so clearly is that I have never returned to that point, even though I haven't really lifted since college. I am proud of myself for that.
I did good things for my body and I firmly believe that lifting is an important element to any exercise program. If properly and intelligently use, I believe that it can be the best tool for preventing injury. That's why I continue to emphasize it now, even though I really should be spending more time building up my cardio ability. Back in my glory days of college, I had several injuries - one per years - fractured ribs, torn cartilage in my ribs, and then a significant lower back / SI joint injury. I still have to deal with my back injury to this day. I believe that all of these injuries likely resulted from poor core strength and limited flexibility. I still lack good core strength and struggle to incorporate it into my workouts because it is hard and it hurts and is one of my least favorite things to do.
About a month ago when I really started lifting again, I tried to do some push-ups. After one, I said "screw this." I couldn't do them anymore. Today I tried again and I did sets of 12, 12, 8. I am so proud of myself! Definitely a big gain in strength and coordination in a month - and it makes me feel like I have some hope of regaining my previous strength. BUT, in the mean time, my poor arms are quivering and are not going to be happy tomorrow! All in all - today's workout gets a 8 out of 10. I made some nice improvements on weights and a broke a sweat. It was a little on the short side though, and I would rather have a bit higher heart rate. Though, part of me wonders if I just sweated more in college because the weight room we used was hotter than heck!
5 min warm-up at 3.5 speed and 2.0 incline on treadmill. (I need to remember to do the incline, it helps on the short warm-ups).
Hamstring and back stretches - preventative measures for my lower back
3 x 10 leg press - 150, 160, 160 - definitely can do 160 for all three sets next time
3 x 10 single leg calf raises - these are so much harder than the double leg!
3 x 10 leg curls - 60, 70, 70 - all three at 70 next time, maybe even 80 for the last set. Hubs says that I need to leg extensions to balance these, so I suppose next week I'll do that. I'll admit that I omit the leg extensions b/c I can never figure out how to properly adjust the machine to make it fit me. I guess I might have to swallow my pride and ask someone - though I'm not really sure anyone would know. (Sometime, I'll take you on a "field trip" to my gym so that you can see what I mean).
modified push-ups - 12, 12, 8 - it was supposed to be three sets of 12, but I can't do it yet
super-set
3 x 10 DB military press - 10
3 x 10 DB bicep curls - 10
2 x 12 over-head triceps (both arms) - 15
2 x 20 crunches on stability ball
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