Well due to the SNOW this morning, we decided not to run. Though by now, it's mostly stopped and the roads are melted off so it would have been OK. Fortunately the recreation center was open, so I accompanied by brother the devoted swimmer.
Elliptical - 30 minutes, Hill program, Level 9 - Didn't feel so great, due to too much food and not enough water the last couple days.
Core and stretch routine as usual.
Sunday, April 8, 2007
Saturday, April 7, 2007
Green Chile
No workouts for over 48 hours. That's a long time for me. But tomorrow we run 4 miles, assuming the Garmin works properly. Or thereabouts. I'll just be happy to do something for 35-40 minutes.
Hopefully, Monday it will become April again and we can hike. What is this freezing drizzle crap, in April and in Colorado?
I have had Colorado green chile twice and some good pizza from a cool restaurant-bookstore ( http://poorrichardswebsite.com/) owned by a liberal in the Springs, which I guess makes it noteworthy in and of itself.
Hopefully, Monday it will become April again and we can hike. What is this freezing drizzle crap, in April and in Colorado?
I have had Colorado green chile twice and some good pizza from a cool restaurant-bookstore ( http://poorrichardswebsite.com/) owned by a liberal in the Springs, which I guess makes it noteworthy in and of itself.
Thursday, April 5, 2007
04/05/07
Lifted - The usual routine. I really need to bring my gloves with me. The lat bar digs into my delicate little hands.
Elliptical - 30 mins, Hill Program #1, Level 8, 313 calories, HR n/a - I love hill workouts. I know I'm weird. Arms were a little spent from the lifting however.
Core and Stretches - The usual.
Post workout meal - 3 scrambled eggs, English muffin with PB&J, raisins.
Nutritionary comment - I try to eat healthily and I do pretty well. I do like my beer and while I don't have a huge sweet tooth, I love salty and/or greasy food: chips, fries, pizza, Mex. I don't really want to lose weight but I would like to lose some fat and build up the muscle. I am trying to replace empty calories (i.e. mid-morning animal crackers) with better ones (Luna Bar, Clif Bar). I also am trying to get protein in my diet earlier in the day. Many times I would go until lunch without significant protein and that's probably not good, especially after a morning workout.
Elliptical - 30 mins, Hill Program #1, Level 8, 313 calories, HR n/a - I love hill workouts. I know I'm weird. Arms were a little spent from the lifting however.
Core and Stretches - The usual.
Post workout meal - 3 scrambled eggs, English muffin with PB&J, raisins.
Nutritionary comment - I try to eat healthily and I do pretty well. I do like my beer and while I don't have a huge sweet tooth, I love salty and/or greasy food: chips, fries, pizza, Mex. I don't really want to lose weight but I would like to lose some fat and build up the muscle. I am trying to replace empty calories (i.e. mid-morning animal crackers) with better ones (Luna Bar, Clif Bar). I also am trying to get protein in my diet earlier in the day. Many times I would go until lunch without significant protein and that's probably not good, especially after a morning workout.
Wednesday, April 4, 2007
Tuesday, April 3, 2007
Treadmill ...
I had a little more time this morning as I have to take my car in to get a new tire and they won't have it from the warehouse until later. So I thought I could get a weight and cardio workout this morning.
I used to always do cardio first and then lift, if I were doing both. But then I read that you should lift first. Something about the lifting being anaerobic and the cardio could use fat as energy, I don't know exactly. So I did my usual weight routine, which I think might need review. Jackie from Workout, if you're reading, feel free to comment. Everything is three sets of ten, unless otherwise noted, and m is machine and f is free.
- Leg extension (m) 50 lbs through limited range of motion. This was suggested by the orthopedist last summer to build up my quads without stressing the knee.
- Shoulder press (m) - 80
- Bench press (f) - 70
- Lat pull (m) - 72
- Row (m) - 72
- Bicep curl (f) - 30
- Tricep press (f) - 30
- Back extensions (less than 30 reps)
- Leg lifts (20) in the chair (I always thought that was the Roman Chair but apparently but back extension thing is the Roman Chair, so what is the high chair thing called ?)
- Leg press (m) - 160
I think that is all. I think it needs review and maybe some changes.
Then I thought I would give running on the treadmill a real try. I have never run on a treadmill until recently. I would very rarely run on the indoor track at the gym if it was too crappy out, but for the most part, I run outside. The only condition that is a real problem is ice. One advantage of the treadmill is that you can set a pace and keep it, the other is that it seems alot softer than the ground. So I cranked up the ipod (that's another advantage I guess, not that I have much desire to use that outside anyway) and after a short warm-up pushed it up to 9 minute mile pace. Actually 8:57 or 6.7 mph. I always think in terms of minutes per mile, not miles per hour, when running. I played around with the incline a little but mostly left it flat.
I sounded a lot less like Sasquatch this time. I don't know if it was because it was a different machine or what, but I could not believe how much noise I made the last time. I thought I was a little lighter on my feet than that. I also noticed that I probably need to try one of my other running bras. Anyway, I ran on the treadmill for a little over 30 minutes, including the warmup and cooldown. It's a little boring. I don't think I could do it for much more than 30 minutes. But it was nice to know that I could keep that pace. I thought about going down to a 8:30 or so, but figured maybe I should just see how it felt.
Oh yeah, and then I did the stretches and crunches. No pushups. Extra attention to the hip stretches.
I used to always do cardio first and then lift, if I were doing both. But then I read that you should lift first. Something about the lifting being anaerobic and the cardio could use fat as energy, I don't know exactly. So I did my usual weight routine, which I think might need review. Jackie from Workout, if you're reading, feel free to comment. Everything is three sets of ten, unless otherwise noted, and m is machine and f is free.
- Leg extension (m) 50 lbs through limited range of motion. This was suggested by the orthopedist last summer to build up my quads without stressing the knee.
- Shoulder press (m) - 80
- Bench press (f) - 70
- Lat pull (m) - 72
- Row (m) - 72
- Bicep curl (f) - 30
- Tricep press (f) - 30
- Back extensions (less than 30 reps)
- Leg lifts (20) in the chair (I always thought that was the Roman Chair but apparently but back extension thing is the Roman Chair, so what is the high chair thing called ?)
- Leg press (m) - 160
I think that is all. I think it needs review and maybe some changes.
Then I thought I would give running on the treadmill a real try. I have never run on a treadmill until recently. I would very rarely run on the indoor track at the gym if it was too crappy out, but for the most part, I run outside. The only condition that is a real problem is ice. One advantage of the treadmill is that you can set a pace and keep it, the other is that it seems alot softer than the ground. So I cranked up the ipod (that's another advantage I guess, not that I have much desire to use that outside anyway) and after a short warm-up pushed it up to 9 minute mile pace. Actually 8:57 or 6.7 mph. I always think in terms of minutes per mile, not miles per hour, when running. I played around with the incline a little but mostly left it flat.
I sounded a lot less like Sasquatch this time. I don't know if it was because it was a different machine or what, but I could not believe how much noise I made the last time. I thought I was a little lighter on my feet than that. I also noticed that I probably need to try one of my other running bras. Anyway, I ran on the treadmill for a little over 30 minutes, including the warmup and cooldown. It's a little boring. I don't think I could do it for much more than 30 minutes. But it was nice to know that I could keep that pace. I thought about going down to a 8:30 or so, but figured maybe I should just see how it felt.
Oh yeah, and then I did the stretches and crunches. No pushups. Extra attention to the hip stretches.
Monday, April 2, 2007
Opening Day
KC 6 - Boston 1. Would have been a sweet day to be there, sunny, low 80's.
Monday and Wednesday mornings are spin class. I like it alot, it's a great workout every time. It's just so damn early. But I made it today and was rewarded with a mix of climbs, intervals, fast easy spins and a few jumps. I think I like climbs the best and jumps the least. But the interval aspect of all of it is what makes it such a good workout, I think. We usually spin for 45 minutes and then do core work and stretches for 15 - 20 minutes.
After work is yoga. I've been doing this Monday night yoga class for a couple years. It's usually pretty slow-paced but I've learned to really appreciate that after beating myself up all weekend. I really need to find a mid-week yoga class as well. I don't seem to have the motivation to do it at home by myself.
Because it was soooo nice, I thought about getting a slice and sitting outside after class. But I didn't. I'll probably be eating more than usual at the end of the week so I decided I should be good. There will be more days for slices ahead.
Monday and Wednesday mornings are spin class. I like it alot, it's a great workout every time. It's just so damn early. But I made it today and was rewarded with a mix of climbs, intervals, fast easy spins and a few jumps. I think I like climbs the best and jumps the least. But the interval aspect of all of it is what makes it such a good workout, I think. We usually spin for 45 minutes and then do core work and stretches for 15 - 20 minutes.
After work is yoga. I've been doing this Monday night yoga class for a couple years. It's usually pretty slow-paced but I've learned to really appreciate that after beating myself up all weekend. I really need to find a mid-week yoga class as well. I don't seem to have the motivation to do it at home by myself.
Because it was soooo nice, I thought about getting a slice and sitting outside after class. But I didn't. I'll probably be eating more than usual at the end of the week so I decided I should be good. There will be more days for slices ahead.
Sunday, April 1, 2007
The First Mowing ...
Today I mowed for the first time this season. I thought maybe it could wait two weeks but I'm afraid of the jungle it would be at that point. Guess that fertilizer helps. And lots of rain and some nice warm days. I need to get a tune-up for that mower as it's been around several years but I don't think it has been tuned up. But that is just a logistical problem so I had to mow anyway. Even with old gas and a blade that probably needs sharpening. The view from the porch sure is green and full. You can't tell how clumpy it is from a distance.
I wasn't as stiff and sore as I expected today. I feel it from yesterday to be sure but not as bad as some previous efforts. Maybe that's due to my stretching and yoga additions in the last few years? The duathlon is actually part of a three race series. I did not do the first one because I didn't feel confident riding the Clinton Lake trails, which I had never done. The next one is at Smithville in two weeks. I have ridden Smithville a time or two and it has a mix of singletrack. Some is smooth and fast, some are a rock garden. I hope they would use the mellower stuff for a race ....
At any rate, it's a good excuse to check out the Saucony line of trail running shoes. I need some new running shoes anyway and I'd like to see how their trail shoes feel.
Today's workout was a recovery workout, due to yesterday's efforts and that I have Take No Prisoners spinning tomorrow morning.
- 35 minutes on "fat burner" mode on the elliptical ( http://us.commercial.lifefitness.com/content.cfm/90x ). I like this elliptical because it's flat. Some of the others are more stair climber like and they can stress my knee occasionally.
- Fat burning mode means keeping the HR at 65% so for me, that's about 116 or 118. That's a pretty casual pace. Also, I would dispute the fat burning aspect. It was my understanding that true fat burning did not happen until your body had used all its available energy sources, which would take close to an hour or so. But I am not a nutritionist or a trainer, so take that for what it's worth.
- Claims I burned 300 calories. Which might be sort of accurate, given that it knows my weight and speed.
- The alleged pace would be about a 7 minute mile. There is no way if I was running 7 minute miles, my HR would be in the low 120's. But that's the difference between a trainer and running in the wild, I guess.
- Finished with my usual core and stretching routine. Some basic yoga postures, especially for the hips and legs, my problem flexibility areas. 20 pushups (sometimes 30 but I was a little beat), 150 crunches (50 standard, 100 bicycle style). A little of that plank pose on your forearms.
I wasn't as stiff and sore as I expected today. I feel it from yesterday to be sure but not as bad as some previous efforts. Maybe that's due to my stretching and yoga additions in the last few years? The duathlon is actually part of a three race series. I did not do the first one because I didn't feel confident riding the Clinton Lake trails, which I had never done. The next one is at Smithville in two weeks. I have ridden Smithville a time or two and it has a mix of singletrack. Some is smooth and fast, some are a rock garden. I hope they would use the mellower stuff for a race ....
At any rate, it's a good excuse to check out the Saucony line of trail running shoes. I need some new running shoes anyway and I'd like to see how their trail shoes feel.
Today's workout was a recovery workout, due to yesterday's efforts and that I have Take No Prisoners spinning tomorrow morning.
- 35 minutes on "fat burner" mode on the elliptical ( http://us.commercial.lifefitness.com/content.cfm/90x ). I like this elliptical because it's flat. Some of the others are more stair climber like and they can stress my knee occasionally.
- Fat burning mode means keeping the HR at 65% so for me, that's about 116 or 118. That's a pretty casual pace. Also, I would dispute the fat burning aspect. It was my understanding that true fat burning did not happen until your body had used all its available energy sources, which would take close to an hour or so. But I am not a nutritionist or a trainer, so take that for what it's worth.
- Claims I burned 300 calories. Which might be sort of accurate, given that it knows my weight and speed.
- The alleged pace would be about a 7 minute mile. There is no way if I was running 7 minute miles, my HR would be in the low 120's. But that's the difference between a trainer and running in the wild, I guess.
- Finished with my usual core and stretching routine. Some basic yoga postures, especially for the hips and legs, my problem flexibility areas. 20 pushups (sometimes 30 but I was a little beat), 150 crunches (50 standard, 100 bicycle style). A little of that plank pose on your forearms.
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