Why I am not blogging so far this month about fitness

NaNoWriMo.  To some that might mean something. To others it is an excuse.
It is National November Writing Month do 50,000 words and you are considered a winner.


That is why there has been not much content -Look for a return to the fitness blog on Dec 1/12
Oh I am at 39,550 as of today's date - 79% complete.

See ya in a week, boy do I need to work out!

Fit and 50

Well these last two weeks has sure taught me that having a plan is great, sticking to a workout is better and dogs and skunks don't mix.   More about that later or you can check out my other blog.  Which is my writing blog; http://dwadee-pullupasandbag.blogspot.com/    

Simplify, by working out just prior to writing.  I am a participant in NaNoWriMo, a month of writing to attain 50,000 words.  My workout has suffered as a result.  I am helping my beautiful and talented artist painter wife with her craft/art fairs so ..... I am busy.

Back on Tuesday wit my adjustments to make my fit program more lean and mean like I want to be! 

Clear Sailing

So tonight I ran-walked through a 28 minute workout - HR maxed out at 171, muscles are feeling it now and worked on a consistent push while running. Stride and breathing very important and each footfall has to be made so that the stress to the knees is reduced.   Did a mountain climber part way though and did alternating high knee lifts too, overall a great workout.  1 minute running and 2 minute resting from the beginning. Used the Garmin, made some notes.  The weather was cold and clear, wore my Adidas shoes and my Reebok top.
Good choice for the crisp clear evening, great attitude, had scooby-doo pasta and the sauce from last night,
must remember to stretch and get up early tomorrow.  Deep breathing in is easier if you focus on breathing the stale air completely out. Oh yeah needed a toque! Winter is on its way.

Tuesday Trial

Here is the deal.  I worked out. I did not think I would get it done. I did.  Did not take my training partner, the dog has not done well with incontinence after hard runs, she is post bladder surgery and it may take a couple more months.   Besides it was wet and I was running near traffic -buses and big trucks and bad drivers.


Garmon did great gave my working HR - did not quite hit my recorded Max HR of 176 but I did get several in the high 165+.  I ran 9 repeats after a 3:30 second warmup - the workout was 9 X 1 minute with 2 minute walking intervals and a solid cool down, basically 40 minutes total.

Took my headlamp, emphasis a long low stride in the run and walking quickly and swinging arms in the walk rest.

Tuesday - After the Monday Rain

I had a great work out. You when it is one of those days and you need to work out cuz you haven't done a good one for a week or so.  Walking the dog and especially, this dog is a workout.  Think of a 20 lb or 9kg lopsided motor ball going left or right or forward or backward as far as the "tether"  will allow. While you are trying to go forward in a straight line.

Walking and warmup for 5 minutes, then run(W)-walk(R) as various intervals for 18 minutes the walk home while pacing to keep a 108 to 132 HR..... for 32 minutes - 55 minutes and stuck to plan!
Thanks to the beast, despite her "urges" to mark every blade of grass over 4.39 KM

All joints and muscles felt good, shower next and put my goop on the knee joint etc!

Set back....

Since Sunday, back has been acting up and acting out.
Have done stretching, hot this cold that and still more stretching...
So this morning I get back spasms, like I have not had those since I was coaching volleyball,
so we rest and do more stretching.  Tiger balm, and/or heating pad.... hot showers and rest

So tonight and tomorrow will be better, right! C'mon be positive with me people!

AM / PM

Had the HRM set to other for a Pilates machine workout. Went well. Got good reads, even picked up satellites.  I did not need the satellites as I was indoors, 20 feet from the balcony, going no where except back and forth, back and forth etc.  good old Garmin 305!

The evening was 45 min of movement including a 1mile run for time and for Max HR.
176 is my new Max HR and 9:28 for the mile.  More proof that Fitness is required for me!
Mark it on your Calendars that the 20 Oct will be the next R Base run for 1 mile to be followed 7 weeks later by a 1.5 mile run for time as well.   Sweated lots, mental blocks both met and missed.
I found my feet were staying to long on the ground during striding to allow for speed, that will have to improve.
I also found that my knees were hurting less as I concentrated on foot plant and foot speed.

Warm night, Oven cooked Salmon, Qinoa and Almond green beans for supper, excellent!

Day 2 with the Garmin 305

Took awhile to in the AM to get the HR to register.Trying out the Garmin first time, maybe too many zone alerts....  solid 1.9 K
 
First 9:30 seconds were warming up and doing th following muscular: Hurdeler Leap,  Reverse crunch, Lower Chinups (Parallel CUPS)
Then I began 1 minute runs with 2 minute walk rest. At 10:15 I did step ups and Pushups a 100 m later.
7 x 1 minute runs with 6 X 2 minute rests with a final 4 minute cool down which I began with bicycle abdominal style.  3.85 Km with muscular and cool down 33:46

Now to eat and write imaginatively on my other blog.........

Garmin 305

Broke down, to catch my beating heart,
A HR monitor with GPS, a tech start,
Learning curve, before the fun, to be surpassed,
Maybe it'll let me know, before I am gassed.


Bought a Garmin, I will put this technology to the test..... by heart and lungs and limbs too!

Synopsis

Walking - - walk- running - - running later swimming, cycling and kayaking to be included.
Wii fitness and mini trampoline (rebounding) and pilates machine (home based) both muscular and
aerobic as well the inclusion of core, mobility, bodyrockin' workouts and spartan workouts as well
as my own parcour set of pushups, chinups and jumps - REMEMBER this is all over the 50 + weeks.

Increasing and mixing time within Light or Medium or Hard ranges per schedule.

Done. Now anyone know how to STICK to it, making it a priority, getting family support and recognition that it, I mean IT is important........

The plan

Sunday AM - Hard; Sunday PM - Light; Monday AM - Medium; Monday PM - Rest; Tuesday AM - Rest;
Tuesday PM - Hard; Wednesday AM - Light; Wednesday PM - Medium; Thursday AM - Medium; Thursday PM - Hard; Friday AM - Light; Friday PM - Rest; Saturday AM - Medium; Saturday PM - Light

3 hard days, 3 rest days 4 medium days and 4 light days (slightly different then previously noted.)

Hard - HR sensitive as well as building from 45 mins to 90 mins.  Medium is HR sensitive as well as building from 30 mins to 60 mins. Light is HR sensitive and building from 15 minutes to 35 minutes.

Based on MAX HR - 170BPM

HR Hard (range) 135 - 155 (@80 - 90%)
HR Medium (range) 115 - 140 (@67 - 82%)
HR Light (range) 85  - 120    (@50 - 70%)

Assuming that my lactic thresh hold will be found from 70 to 85%

The cost of Fitness

Heart rate monitors.  I have done the initial research.  I have to make 1 of the following 3 choices. 1) Spending upto but not over $250 for an HRM which has GPS and accompanying software.  2) Buy a basic HRM and at least know what my HR did during my workout $60 to $150 and keep detailed notes. 3) Use my fore and middle fingers, check often, my wrist stop watch and keep detailed notes and use podrunner as my pacemaker. (which is what I do now).  I am awaiting a response from Lisa C. who reviews HRM's and maybe I'll get some insight to help me make this decision sooner.  All this to establish my lactic thresh hold.... why  you ask???? Wait for it.

This is the first blog entry of several today.  More to follow on the "program", you know, " THE PROGRAM"

Changes, and remaining the same

I am changing my very sound program, taking into account knees.  Importance of losing the weight to take off that strain on the lower limbs.  Planning for the next 55 weeks will happen this weekend, Saturday thru Monday evening but some basics won't change, Monday eve and Tues AM will be rests with Friday eve.  There will be 3 hard days 5 light and 3 medium with 3 rests - = 14 = 7 X 2 workout possibilities.

Tuesday = Hard

So when Tuesday rolls around and I have rested Monday evening and Tuesday morning.
I do a hard workout that is 45 minutes plus and this nights effort was a good solid one (two).
Just ask the running partner, she is faster on 4 legs than I will ever be on two legs.

5 min walk and stretch
5 minute warm-up
1 minute run alternating with a
2 minute walk
times 8
5 minute cool down walk...tada

Thursday (PM) and Friday (AM)

Well Thursday was H for Hard , Hot and Hintense. Did forty minutes with podcast podrunner,
5 wup, 5 min 160 1 min 180 2 min 160 1min 180 2 min 160 1.5 min 180 2min 160 alternating, until forty minutes had elapsed with the last 5 minutes a cool down.

Friday morning the best way to feel out the solid workout the night before was a 50 minute out and back walk to work. Walked past work and back to it in 50 minutes. Solid pulse. Solid effort Legs knees, ankles, feet and lower back all felt good! Very solid Medium workout,

Hard then Light

So yesterday was a hard work out, hard to do and harder to convince the running partner to finish it. Poor dog. Really dog tired at the end. 15 minute walk run warm-up and the 26 minutes of 1 run 2 walk. Finishing off with a two minute walk.....

No sympathy. She actually has the 2 minutes rests down really well and is ready to go for the next 1 minute burst. One of my better efforts 40 plus minutes pulse was a little inconsistent, but maybe just maybe, I was not able to keep my finger on the spot, in the zone and only slight muscle soreness this am. Did a light workout, went well and through out the day it felt very good then a little sore, then very good then some soreness, over all I actually felt some spring in my stride.

Tonight I took a rest as it was a very solid work-out.
Recovery tonight for a good one tomorrow AM and a hard tomorrow evening.

Saturday Nights all right for....walking

I have great inconsistency, when I am under stress , like the last 3 weeks.
I won't go on to be specific about the "stress" cuz that may as well be a separate blog,
Great walk with my great walking partner, the dog, she has been crashed on the floor for
an hour and a half - post walk.

In summation there has been less exercise which would help deal with the stress, so the stress has occupied my time and head space resulting in me not doing the stuff which would help me the most.

45 min walk with a 5 minute cool down and a couple of explosive bursts early to get the heart rate up. An observation, you can go through live and only see what is in front of you with out bothering to respond. There was a young woman running tonight. Not exercising. Running to the bus stop. Rummaging thru her backpack once she got there, to find a lighter to light her joint. At this point I went by her. I thought I could stop and maybe listen, she had a water bottle, she was prepared.

I kept going, I could have let her pet the dog. Relieve her stress, maybe.... I went to the intersection, while waiting to cross. I thought I could have given her a hug, but what if she was running from an abusive guy or from home where affection is neither appreciated nor accepted.

I kept looking back and once I crossed the street I kept checking till I went by on the opposite side. Don't worry I have already thought about the Good Samaritan story. There she was on her cell phone waving 1 hand in the air, gesturing wildly, anger - frustration, the waft of he smoke was making it across the road.

Even when I passed her I kept looking back but all I could between the vehicle lights was a figure who was bigger than her back pack, very determined to get on a bus, or anything to get out of where she was. It was her choice after all, she did not look any older than my daughter.
She was sitting on the ground, like her back pack, somebody's discarded luggage? Or keeping a low profile to not be easily seen.

I'll never know. Oh at that intersection my dog really wanted to get to a smell and jumped right out of her chest harness. I thought it was impossible, but she stood there by the traffic whizzing by totally free. Just like the girl was trying to do - be free.

Clipped the leash to the normal collar after barking at the dog to stay. Finished my walk stayed up beat. Stayed walking fast with the beat. She did look like she could handle herself. It was not a cheap back pack. I hate rationalizing inaction.

Good luck girl and God bless, I pray for your protection and may learn you are never alone, He is singing over you and his angels.... closer than the smoke that curls from your lips and clings to your hair and shirt before it wanders away, ya see he never leaves you or forsakes you.

MIA....not momma mia either

Well when the wheels fall off the bus ... it comes to a stand still.
Stress will freeze you in your tracks... stop you from doing the right things,
the things that are good for you if you let it.

1) I have been working out - close to 80% as planned.
2) The stress is neither leaving or building - it is in a holding pattern.
Like a weather LOW.
3) Feeling fit - wanting to be fitter.
4) Weight is fine, eating is okay, dog is fine and working her way back to
all out efforts with me.
5) GOALS: a) get new shoes; b) finish paying off the vet; c) blog my workouts everyday and do not group them together and type 3 or four or 2 workouts on 1 day, it is counter productive and reduces the importance of each individual workout and the approach to the whole program.

Too tired, going to bed , 2 hour workout tomorrow AM

M I A ----- missing in action

Where have I been... you ask?

Well I was changing my routine and a very busy weekend, with my running partner needing emergency surgery. (A reminder by running partner is my dog). As well, there was an Art Festival to help with. So Thursday evening was off after a 45 minute walk etc. Friday was off all together, Saturday morning was allot of work lifting rock and shelves loading and unloading. Sunday was the reverse of loading and unloading and carrying all of it upstairs.

I did a light workout Monday morning and rested Monday evening and Tuesday AM. Tuesday PM was a run-walk. I did 7 on at 1 minute run and then 2 minutes active rest. ( I was hoping for 10)
This morning I did light workout rebounding. With some Yoga etc. This evening did Pilates on the back deck, what a beautiful time with clouds floating over head and the few but steady raindrops.

This program is working wonderfully as I am down to 180 lbs. There have been a few dietary issues, eating late or to much treat.... but it is a process. I am enjoying it so far, now to fit writing in too.

Oh the dog is recovering very well and will be back to running soon. The Art Festival went good, but here is to hoping for better.

Monday am Rest pm Rest am Tuesday pm

So Monday's workout was light and effective
So was the rest.
So was the rest. No I am not repeating myself - just the rest!
Tuesday evening rocked a 60 minute push out and back on the sidewalk in the hydro easement!
What a great mix or people, pets, tall grass short grass and garbage.
Pushed 60 minutes hard, feeling muscle fatigue, did not take enough water, silly me.
Thirsty and hungry when I got back - dog was thirsty too, but at least she had a drink along the way, from my water bottle = dog drank it all.
Tomorrow is Wednesday Light with core

Weekend in a nutshell

Friday night rest.
Saturday AM was an awesome walk with muscular/
Saturday PM was a Light workout that was cancelled to have dinner out with friends at there place BBQ lamb and chicken skewers. Yummm
Sunday morning was a 55 minute push with dog in tow, pushups, chin-ups, dips did some
pivot jumps over a low fence.... went great felt solid.

Tonight is a light work-out no more than 22 minutes. I'll let you know what I did after tomorrow mornings light workout. No stress at all about missing a workout, felt good to sit back and enjoy friends - conversation - feeling a bit tired now from a busy but lazy Sunday, swept the deck and mopped it, last night sleep was not that restful, too full, too late in the evening for caffeinated coffee, all well, back into training mode!

Pilates.... awesome

Did a Pilates workout aero level 1 per dvd.
Enjoyed my day; even if the clouds built up and the wind blew then the sun too would peek thru and warm the air suddenly. However, there was more clouds then sun till after 5. The exercises went well. I will keep this short as tonight I rest and it was pretty straight forward. Things to learn; have a rhythm to my breathing. Most importantly JUST BREATHE, however an well-timed inhale and a deep emptying exhale are vital for oxygen exchange.

I have begun the 3rd week and last in this micro-cycle. Part of this weekend will be to design and layout the next 3 weeks (or slightly more) if I can. Happy Birthday Canada!

Thirsty Thursday

Well after work today, came home and made a layered salad, threw some chicken strips and fish sticks in the oven and on the stove top in one pot rice, chicken, lentil stir-fry and the other pastas with a light amount of meat, veggies and sauce. Yumm.

I did not eat has I had to go do an H workout for 45 minutes - all about aerobic tonight in that; 30 minute Podrunner and an additional 15 minutes to make it 45. Pulse was right up there, beautiful evening out with sun and wind and threatening clouds on the horizon and they stayed away to the north! Tonight was a 5 min warm-up; 9 min quick pace; 1 minute run; 8.5 minute quick pace; 1.5 minute run; 8 minute quick pace; 2 minute run; 5 minute cool down and a 15 minute walk home!

Exercise partner (dog) was exhausted by the end and so was I. Day off of work tomorrow. Happy Birthday Canada. I still have a M - Pilates and abs to do. Going good, sticking to the plan.
Limited muscle soreness, which does not linger over night.

On the rebound.......

No not the teenage or emotional, relationship kind
The mini trampoline kind, whereby using the free run program
on the Wii, I am to do a solid 20 minute work-out and still enjoy
the post work-out muscle (we have been worked) feeling.

For tonight is an H workout...... Watched my pace and kept my knees fairly
high. It is important to maintain a consistent pace otherwise the Wii lets you know
and it lets you know when you are running too fast or too slow.

Only 400 feet difference between the two runs 130 metres -- feeling pretty good as this
is the end of week 2 and tonight we start week three. In the next week I will layout on paper the next two micro-cycles (each are 3 weeks long)

M is not for middle of the week nor weak in the middle

Wednesday, hump day, middle of the week.
Did a moderate work out with my training partner, the dog.
Did some chin-ups and pushups and dips and lunges (both forward and backward) but not necessarily in that order. Did I mention step-ups?

Good pace, good pulse and 35 minutes. The usual route with an addition up the bike path and back down. Someday I might figure out how to add a map. Lots of people out dog behaved well as can be expected for a stubborn needy anxious, ... okay enough, I know. Did a little stretching , as well I can start to feel my feet from logging the miles in these shoes that should be retired!

Did some ab flex while walking -so I don't get weaker in the middle; focused on stride - roll through the foot etc. All for now off to bed, thank-you Sarah for your positive weather prediction!

Hard before the storm.

Well came in got supper in the oven, grabbed my watch, hat and coat, iPod- running shoes too.
Out the door for there was a down pour on it's way.

Went with Podrunner, 50 minute blast with Push-ups and chin-ups and leg exercises, triceps dips
and more leg exercises. Pulse maxed out at 136, all in all good workout, toes are a bit tender tonight, soak them a bit before bedtime. Dog is exhausted. Got home just as the dog's fur was getting damp. Towel off the foul beast now to feast!

Now time to refuel, actually, with Pasta and meat sauce an meatballs (Turkey and Chicken)
For tomorrow we start in the rain....... sigh "Summer" , "SUMMER" - summer, she did not respond.
I was getting the cold shoulder from summer," sigh.... what did I do this time??"

Monday not mundane

Hello,

Did a light workout, had the dog for a walk as a warm-up and then did some rebound running.
Mini trampolines are good for my knees and joints and I run bare...foot.
Did the same core exercises as last evening and used 2 of the Wii running programs.

Pulse was great - movement was great, weather was great, ah but there was late afternoon clouds and some drips did fall. All in all it was a good way to take a break as tonight and tomorrow AM are valuable rest days yup REST.

Sunday evening..........Monday's comin'

Well this LIGHT workout was awesome, walked the opposite direction and it took 22 minutes for 2 reasons, had the beast with me sooo there were rest breaks for you know what. I took my walking stick to work on mobility around the spinal axis. The core.

It is called the stork, so you stand with your feet less than shoulder width apart, put both hands on the walking stick (or post or pillar or golf club) lift your right foot behind your knee, keep your hips forward while you rotate your hip back to the right and forward from the left and then do the opposite. Of course you can do repetitions up to 10 or hold for 5 to 10 seconds and repeat. This is an abbreviated description - go to pga.com for the full article, under Golf fitness.

By the end based, on the few reps I had done - the exercise was getting easier and the body felt less tight or tense! Ammazing golf - tremendous value. Pulse was in the zone good use of time.

Supper was reheated chicken with Swiss chard, onion celery, herbs, salsa and plain yoghurt!
1 more workout and then it is a full day of rest

Sunday Morning Coming Down!

That was the lyric from a song that most people my age or older....

This morning was H for HARD and 45 + minutes.
25 minute walk with the DOG, quick pace, really warmed up, did some rotating lunges along the way. On my walk I saw 3 discarded TV's, broken red wine bottle, hockey bag full of stuff discarded (yup you could tell it was garbage)in the middle of the road. Oh yeah 1 computer monitor in the middle of the road - with glass everywhere.

Now back at the house after the walk part came the full Pilates work out. IN full 60 minutes pulse was clipping along, sweat was pouring out of me. Successful!

The weather was clearing and sunshine was everywhere, some traffic for a Sunday morning, but not very much. No aches, no pains (unless the number of times the dog stops....Nah) great day for a better workout.

Rest, Medium, Light

Hellooooo,

Last night rested (not an active one either) good nights sleep - seriously.
This AM got up and did a 33 minute workout complete with Pushups 2 sets) on a fence rail, Dips on a fence rail and wooden low fence and then threw in some lunges (2 sets) and finally, Chin-ups (2 sets) from the low position - good pulse great workout. Then got a hair cut!

Evening workout was 20 minutes and just flew around the course - shins ached while I was walking and so I will watch that as tomorrow is a difficult H work-out. I would hold my stomach flat for counts of 75 (3 sets).

A new day (Week 2)

This morning went out for my walk.
Did the 25 minutes and included some of the "Spartan" Exercises.
You have to youtube them to get the idea as my description would not give
the proper amount of fitness the take and they achieve!

Tikka was stubborn and grumpy and made the work more challenging!

I have modified the work-out so when outdoors you don't have to drag along weights!
All for now

End of week 1 and befinning of week 2

This AM was a very important workout - it meant that once I did my 10-12 minute light walk and my 8 minutes abs. I had completed week 1. Did it done. Moving on. Not so fast you say.
No I do not have a 6 pack yet. Okay moving on now to........ you want details?
Kay pulled up youtube and did the 8 min ab workout HD - very tough, very good
walk was an okay warmup - conclusion - boy do my abs need work.

Now for the evening, after a stressful day and early evening, I did a 45 minute out and back route. Normally it takes me 50, so I was motoring quick pace, dragged the dog along to. Seriously,
I had to drag the dog at a couple of points.....well she would stop and I have my iPod playing Mumford & Sons.... sigh, no more etc. Pulse checks at 13 minutes was 29 in 15 seconds; at 25 minutes it was 25 and lastly at the 45 minute mark it was 32 in 15 seconds!
Feet did not feel great for the first 10 minutes but after that, it was all good.
Had a light supper, probably too close to an intense workout, well not that intense,
but it was 45 minutes so it gets an H for hard

AM/PM

Did Pilates this AM - made it thru the warmup and a few exercises, 22 minutes of @ 35 minute video. It was good, did some arm and leg work as well as the 100 (abd0minals)
Felt my right hip - weakness is the best word to describe it as - NOTE TO SELF - keep an eye on it. Pulse was good, felt loose limbed and relaxed all day - good stuff.

Did a PM moderate walk with the beast. Definition of the beast - 20. 2 lb wire fox terrier.
When we moved here it used to take 32 minutes to do the loop (as I call it). Did the loop tonight
and added a block around the Hospital. Took 28 minutes and 30 seconds, further and faster than ever before. Pulse checks at 10 min - 29 (116), 20 minutes - 26 (104) and at 28 minutes (100) as well I skipped in public. 3X.

All is done and well done oh did I mentioned I did grocery shopping tonight before the work-out.
Shower and bed for tomorrow it will be raining. oh but wait it is an idoor core work-out.
What a relief! Goodnight all.

What a bee-u-ti-ful night for a longg walk.

Well I did it, walked for 60 minutes with only pee-breaks for the dog.
Pulse was 100 to 128 - arm swinging helps to get the heart a goin'.
At 30 minutes it was 100 and 40 minutes it was 128 and at 50 minutes
the old ticker was working at 120.

Good pace; got PODCAST - PODRUNNER working (technical stuff or a cranky iPOD caused a problem a couple blog entries back). Got dropped off at a gas station @ 4KM away and started walking.
Lots of traffic, lots of strange looks and lots of steps.

Rate of stride was the focus with emphasis on rolling thru the whole foot!
Tomorrow is a light work-out and I might get the Pilates machine down for that.
Supper was fish and veggies.
Shower time!

A Day of rest

Tonight I rested.
For tomorrow AM is garbage day.
Got to get up early to do my duties.
Recycling out and garbage out.... therefore no
workout tonight or tomorrow am and then tomorrow
evening, back at it with an H workout. Hard
Difficult ...no
Up to an hour, with a pulse range of 125 to 145.
Walking.

Oh joy... oh joy. Remember why I am doing what I am doing
: = )

On the rebound -bounce back is pretty good

Well, finally used the rebounder or mini-trampoline.

Walked the dog for a warmup then went for a 20 minute Wii run.
Rate was too fast, pulse was at the top end and now I am walking like
I am still on it. Pulse was in the 120's though-out and the max. time for a light workout is 22 minutes.

It was GREAT!
So tonight and tomorrow AM is an active rest.

No Boing Boing

So the rebounding idea was bounced. A movie was chosen and the TV and rebounder are in the same room. It is in the living room and disguised as a coffee table, however and alternate 20 minute walk was proposed and done with relish!

After all it is Father's Day and I qualify and we had a BBQ.
Took the D O G for a W A L K too.
Stretched it out smooth pace - yahoo.

I think the most important thing to do while walking, is to maintain your posture and pull in your stomach muscles for 30 to 60 seconds, give it a rest for 2 - 3 minutes and repeat as often as necessary to acquire a 6 pack.

May I will rebound tomorrow AM, before they are all awake.....shhhh

Hard, I'll tell you what hard is!

This morning was a H work-out.
60minutes long and /or a pulse between 125 and 145.
I did it. Cool and cloudy. Almost no precipitation.

HAPPY FATHER's DAY!
Sorry, had that public service announcement.

Okay, Why this morning's workout was hard:
1) iPod, would not go to the menu and let me pick a podcast - called PODRUNNER.
(Free downloads at iTunes, however donations are appreciated and nice t-shirts are available to be purchased) No, I don't work for them - I just like their motivating music.

2) Took the dog. "Nuf said? She wants to pee and mark every corner, on the route.

3) I dwelled a little on the fact that I have @ 65 Sundays to go........... reign it, reign it in!

4) I also have been researching shoes, bicycles and kayaks. $$ and $$$ and $$$$.

5) Lastly, I enjoyed the pace I pushed. Got some rockin' tunes after my warm-up tunes, Thank you Mumford & Sons! I was attentive to arm movement - try not to waste too much energy.
Foot plant - heel thru the toe. Pace - good consistent rhythm with the music. Length of stride -
determined how equal by the terrain. Shorten strides on up hill slopes, lengthen on down hill and back to normal on the flats.

Did a block route out and looped back to my place went south (7 mins), then west (13 mins) then a long ways north (20 mins) back to the east (8 mins) then south (12 mins)once again.
All done till tonight might do some light rebounding.
Boing........ Boing ......................Boing Boing Going Gone.

Saturday Night and still aLive

Well tonight was a light workout 20 minutes long and pulse no more than 110. Went across to the park and did some soccer agility stuff, hip crossovers, side -steps, calf stuff : walking on toes and on heels. Did a couple dozen very high step-ups on a concrete barrier.

No more rain, only cloudy but warm. Dog loved the walk. Keeping perspective. 16 months will pass by slowly or quickly depending on: balanced life, balanced workouts, balanced attitude to progress, focus on the 3 week micro-cycle while preparing for the next one.

Tomorrow is h, I mean H for Hard(hurt?) Happy now going to bed soon to maintain balance

Misty Morning Movement

So like a concerto or a classical piece eh?
Nope.
A weather report.
Took the dog and was immediately enveloped into a watery mist for the
next 35 minutes. Walking with a wet dog, getting wetter by the minute!
Felt good, did the "morning dog-walk route" and added some strength and endurance stuff.

Mountain climbers, Goblet squats, T Pushups, Side Lunges etc

Came in wetter than I left, bodyweight is in the ballpark, felt like I worked IT.
Pulse was over 110 and this was a Moderate work out as it was in the 35 minute
range (Moderate for me is defined as 20 - 35 minutes and pulse avg 110 - 125)
No muscle soreness, BUT feeling strong.

Yep the dog was wet, even after 3 or 4 shakes outdoors and a toweling off indoors,
she shook twice more, and all the shaking to get off the rain, was right beside me......
thanks....... doggy.

Light workout tonight and a Hard workout tomorrow.
Still have to resolve where the small portable Pilates machine will go to be used....
but we will figure it out.

In an earlier blog I said the entry fee was a $2000 donation ( it is a $1000 but I am shooting
for $2000). Note these donations are not given to me personally, rather once I register next April or May, they are given through the actual website for the Charity, as I get closer, I will make sure there is a link etc. Writing to do today, going to play taxi and then pickup stuff
to be BBQ'd tomorrow.

Patience, technique and each day is a goal unto itself.

REST

Friday night is a REST.
Might be active , might be passive, might just BEEEEE.

So this is all for tonight, probably do some stretching while watching a movie,
while having desert OR popcorn........... yum, nom a nom. Must recharge for
tomorrow am has a doozie of a workout.!

The Day After

I had the option of Pilates machine (small portable as seen on TV) or a walk.
As the machine was in the corner of the bedroom and the bedroom had the sleeping
goddess in the bed, I chose the walk.

20 minutes was the minimum to 35 was the max
I went 20 to loosen up from the walk the night before. (read previous blog, if needed)
Did some high knee lifts, forward lunges and side lunges, calf steps and heel steps,
all at the school park.

Pulse was from 100 to a high of 140.
Good second day and second workout.
Tonight is a rest night for tomorrow we sweat!
My weight is: 181.2 BMI 26.8
My goal is 161.4 at @ 1.5 lbs/week
My height 5' 9" or 175 cm
My age: over 50

The challenges I will face are trying to do too much too soon causing extreme muscle soreness or worse - injury. Patience and paying attention to detail are key to this program.
My micro-cycles as mentioned previously are bite size I could have made them 6 weeks but chose instead to make them 3 weeks.

Get out there and get fresh air! Have a muscle moving day!

Fitness at 50

Today, I started, the 16 and 1/2 month training PLAN to complete the Canuck House Kayak-Bicycle-Run. It has many 3 week micro-cycles and 4 X 16 week macro-cycles.... ya following me so far. Okay too complicated and too much info. A micro-cycle can be any length: I have many 3 week ones; a few 4 week ones and 1 X 2 week. They have a basic plan per week and each micro-cycle has a certain EMPHASIS! Microcycle 1 has for its priority walking as a transition to the walk-run micro-cycle (which is next)

My weight - tomorrow morning.
Workout out (1) Thursday 16 June/11 Walk 45 - 60 minutes. With pulse checks - DONE!
11 minutes - pulse 15 in 10 seconds
21 minutes - pulse 18 " "
30 minutes - pulse 19" "
37 minutes - pulse 21 " " (sweating nicely)
45 minutes - pulse 19 " "
52 minutes - pulse 19 " "
58 minutes - pulse 21 " "

Pulse 10 minutes after completion 13 in 10 seconds
Supper = pasta sauce with chicken meat balls and spaghetti topped with shredded Mozza

Overall felt good, walked the dog at the same time, she is more tired than I am.
Noticed some tightness in the right ankle knee and hip for the first 15 minutes.
To Bear Creek Park and surrounding area.

GOAL - To participate and complete somtime in late August 2012 the Canuck House Tri Sport Event which is Kayaking, Cycling, Run - either the short course or the full course

Must start my @ $2000 of donation entry fee in April of 2012 (once I apply)