My Nike Fuel Band app tells me that I'm less than 500 points from my best day ever! How is that possible when I didn't step foot in the gym? Wait, I know... I got up this morning, drank my coffee and ate breakfast, then didn't stop the rest of the day.
Daily Goal is 2750
I don't know what it is, but about every year or so, I get this overwhelming urge to rearrange my furniture. This weekend that bug bit again. I also cleaned out my spare room. It was A LOT of work, but I am happy with the results (for now).
Already took two truck loads to Goodwill. And did you know they don't take old TVs any more? At least not here in CO anyway. Apparently some law was passed that throwing them away isn't safe. But Best Buy saved the day - they have a recycle program. I just grabbed a cart, put my big fat tvs on it and as I walked through the front door, the greeter dude says "Hi, I can take that for you." Suh-weeeet!!
So, no workout post today. I think tomorrow may be busy at work, but we'll see. I still have more cleaning to do around the house too, but maybe I can get in a workout at home in between the dust bunny chase.
Ever heard of 100-up? It's a running drill that I came across while reading up on triathlon training.
Here's the scoop:
(from Hundredup.com - Learn the 100-up)
"W.G. George, the fastest miler of the 19th century, invented what he called the "Hundred-Up" and wrote about it at length. It's an exercise that George created to perfect his running form. He says he invented the 100-up in 1874, when he was an 16-year-old chemist apprentice in England and could train only during his lunch hour. By year 2 of his experiment, the overworked lab assistant was the fastest amateur miler in England. by year 5, he held world records in everything from the 1/2 mile to 10 miles."
Check the link above for specific instructions. But here's a picture of what it looks like. The one on the left is what I'm doing - the "minor". It's very simple, just one leg lifted at a time, nice and easy. The pic on the right is the "major". It's for once the minor drill is perfected and is like a high-knee run-in-place.
Here's an old pic demonstrating the minor and major of the drill.
I haven't yet incorporated these all the way into my training plan just yet, but I will. I have found myself doing them in the kitchen while waiting on water to boil and at work when I need to walk but don't have much time. Anyway, this drill is incredible.
I would say the definition of this drill is that it helps you form muscle memory for running, without actually running, so that when you do start running your form will be outstanding. But beware, this is not as easy as it looks. Check out the video below and website linked above for more info. The first time I tried these, I got to like 12 before my muscles were tired. I'm up to the 20s now - even got to 30 a few times. The key is to attain that perfect form.
Hey look! It's Chris MacDougall!! Remember the "Born to Run" book review? He's the author. What a coincidence running into him again!
'Tis the season to be thankful, shop 'til you drop, and oh yeah, do the potluck at work. So, what do you do? What do you do when you're trying to lose weight and everyone brings stuff like fudge, candy, cake, etc., etc., etc. Skip it and get the evil eye? Join in all the unhealthy foods people bring? Participate with something moderately healthy and help yourself to a tiny bit of everything?
I heard there will be some meats and beans and such, so all is not lost. Last potluck, I did cucumber sandwiches which actually went over surprisingly well. This year, I was a bit blind-sided and had to come up with something fast. I picked quick, easy, and cheap - Kings Hawaiian Dinner rolls. I'll just use whatever meat is brought and throw together a couple yummy sliders, add some beans and a tiny dessert and I'll be set. If there's a salad, more the better! Hopefully, no evil eye on being cheap, quick and easy. =P
I've been getting to sleep later and later this week and I'm feeling it. I could've hit the hay as soon as I got home from work today. But I didn't. However, I also didn't get the whole workout in either.
Here's what I did do...
Bike at home: 40 minutes including 5 minute cool down / 7 miles / level 6 / 178 calories
Swim at gym: 40 minutes of freestyle and backstroke
What I missed:
Strength training: Back, Biceps & Legs
Ah well, I didn't feel like doing any of it, but I'm glad I decided to do something. Something trumps nothing every time.
No more snow shoveling!!! Ughhh - I'll be glad when the white stuff quits falling. This morning was a half hour of a below-FREEZING workout ( I think it was 4 deg F) that I'd rather not do again to be quite honest.
I didn't count it as a workout today. Though I did count it as permission to have a slice of pizza for lunch! Along with a big salad, but still, it was good to know I could spare a few extra calories.
Got menu-planning and grocery shopping done, then went to the gym. I switched up the workouts because we wanted to swim today as well as do the bike.
Here's what I did... Beginner Triathlete PlanMonth 2 Week 2 Day 1 (actually 2 b/c of the switch)
Strength Training:
Shoulders:
Seated Press - 30 lbs x 12, 25 lbs x 12
Delts Machine: 20 lbs x 12 x 2
Chest:
Fly Machine - 40 lbs x 12 x 2
Bench Press Machine - Setting 4 x 12 x 2
Abs:
Crunch Machine - 30 lbs x 12 x 2
Total Ab Machine - 50 lbs x 12 x 2
Bike:
25 minutes stationary bike including 5-minute cool down on level 7/interval training
I'm not sure why my heart rate wouldn't get up there - it felt like a fairly strenuous ride. I guess I may be reacclimatizing after being at sea level two weeks ago. It's hard to climb stairs and such again. Have I mentioned that I dislike altitude. And snow.
Stretching:
10-15 minutes full body stretching
The above workout took approximately 80 minutes
The Beginner Triathlete plan doesn't start incorporating swimming into the workouts until next month and that's cool because what I'm doing at the pool right now wouldn't really be considered a workout anyway. I'm working on the whole learning process still and I like to practice.
Pool - Used the board to swim a few laps and practice breathing. Then did the "superman" from Total Immersion (See "Work Less, Swim Better" video below). That isn't really a workout, so much as brain training. The superman works to convince the brain that I won't drown if my arms and legs aren't in constant motion. I need that reassurance.
It's been a long day and I'm TIRED. I got home from work and went straight from the car to shoveling snow. Just what I wanted to do. I was out there for maybe 20 minutes before my face went numb - temp was around 5 degrees Fahrenheit - and my back was killin' me! So as I'm thawing out, I'm thinking about today's workout... and yes, I wanted to chalk up the snow shoveling as the whole workout and just go to bed.
But then I started feeling guilty for skipping the bike because it's the long ride day, so I hopped on figuring I'd do 30 minutes. I pushed through and made it to 60 minutes on Level 6, did 10 miles and burned 258 calories. I'm counting the shoveling for strength training though - biceps, triceps and abs were the plan. I think shoveling worked all that and my back too.
Ok, so on to the important stuff!! I'm looking registering now for a triathlon this summer. There are several to chose from... I'm either doing a "sprint" (1/2 mile swim, 10 mile bike, and 3.1 mile run) OR a "super sprint" (1/4 mile swim, 8 mile bike, and 2 mile run). I'll keep you posted! If you want to check it out, here's the website I'm looking through for races... Without Limits Productions. I'm looking at either the TriBella or the Xterra Aspen Valley. Idk, what do ya think?
And here I am trying to bike and take a pic and the same time! Hence the blur =D
I haven't compiled all the Strength Training info yet, but I'll post it later because I do like to keep track of it and posting here is an easy way to do that.
As for this week's workouts, I did the bike stuff on Monday but missed the Lift, and I did the Lift today, but missed the bike. However, I did make it to swim class tonight. I'm feeling much more confident in the water, now I just have to work on keeping my front arm up when I roll to breathe. I'm getting there though!
Yes, I ran off to Mexico last week and got back late Saturday night. I've gotta say, THAT'S the way to spend a holiday! It was snowing and freezing and crazy windy when we left Colorado Springs last Sunday morning, but by Sunday evening we were on the beach. Here's a video...
In my previous post, I said my goals were to drink lots of water, exercise lots, and not to eat lots. Well, I think I succeeded in everything except the water. I didn't buy bottled water in the US because I was told the resort provided it. Well, it was in a gallon jug, not bottles, so I was constantly forgetting to take water with me to workout. And yes, I did workout!! Details on that tomorrow.
And the good news is... I stepped on the scale Sunday morning and I gained ZERO!!!!!!! Yes!!
