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!
Tuesday, September 27, 2011
Thursday, September 22, 2011
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!
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!
Thursday, September 8, 2011
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!
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!
Wednesday, September 7, 2011
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.........
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.........
Tuesday, September 6, 2011
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!
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!
Monday, September 5, 2011
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........
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%
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"
This is the first blog entry of several today. More to follow on the "program", you know, " THE PROGRAM"
Saturday, September 3, 2011
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.
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