198.8 prior to weights; 197.3 after weights (and peeing away some of my morning coffee).
Weights: rotator cuff, light squats throughout
pull ups: 5 sets of 10 (I’ve done better, I’ve done worse)
incline presses: 10 x 135, 5 x 160, 10 x 150
military: 10 x 50 dumbbell standing, 20 x 50 seated, supported, may have forgotten my third set
rows: 2 sets of 10 x 50 single arm, 10 x 200 Hammer Machine.
abs: 2 sets of 10 yoga leg lifts, 12 twist crunches
headstand: lots of trouble at first; never got up and steady until AFTER abs, then when I finally got up there, it was good.
Then a 5.1 mile walk on my Cornstalk course.
I had better trim down some if I want to stay up the pack this coming spring:
Workout notes: so-so; my “treadmill tempo” went better than last week but not up to snuff: 11:03 mile 1, 10 min. at 6.7, 10 min. at 6.8, then 5 minutes at 6.9 before I gave into it and walked a bit; 38:10 for 4 miles (27:07 for 3). Hey, 25 minutes isn’t a bad tempo run, but I just was not into pain today. Then at 40 minuted (4.1 miles) I got off and walked 8 laps in the inner lane (15:30) to cool down.
Next week, I’ll do better.
Yoga pants: You know the drill: some old curmudgeon wrote a letter to the editor expressing his opinion about yoga pants. OF COURSE, someone took offense and there was a yoga pants parade to “protest”. Photos:
I suppose I should laud the yoga pants wearing women for their …well, wearing yoga pants. 🙂 Seriously, check out the article I linked to. Sometimes I think that there is a certain “status” one attains (in some circles) by being “offended”. 🙂
Yes, you have the right to wear what you want (within reason; e. g. you can’t walk into a bank with your face covered) but you don’t have the right to have your attire accepted by other people.
Workout notes: treadmill 4 mile run; tried to warm up a little bit quicker but my first attempts at 6.7 mph (1:30, 2, then 5 minutes) were a bit ragged. I was at mile 2 in 21:06 or so; I finally got to 6.7 again at 24 minutes into it and was able to throw in 6.8, 6.9 and 7 at the end. Total time: 38:36 for 4 miles…then some free squats.
Run notes: I have a feisty friend who (teasingly?) admonishes me to not check out her butt; when she passes me she turns and says “eyes up…my eyes are up here”. So seeing this yoga photo made me chuckle..and I made this meme:
The start of the semester is rapidly approaching. Back to my academic routine…ok…sort of. I goofed off and watched some streaming Olympic boxing. The mainstream TV coverage sucks, as usual.
Workout notes: 188 after my workout. The workout:
pull ups: 15-15-10-10 (strong)
squats: 4 sets of 10: (0, 0, 45, 65), goblet squats: 4 sets of 5 with 50
bench press: 10 x 135, 4 x 185, 8 x 170
incline press: 10 x 135
military (dumbbell), 7 x 50 standing, 15 x 50 seated, supported, 10 x 40 standing
rows (single arm) 3 sets of 10 x 50
abs: 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
5K walk afterwards (too pretty not to).
Women’s Beach volleyball:
Wife : “who is winning?”
Me: “I don’t know”
Wife: “who is playing?”
Me: “I don’t know; red bikinis vs. green, I think”.
Yes, Lara Kauss has a Flickr photo spread with lots of photos like these.
This was absolutely ghastly running weather. I started at the Riverplex with the idea of doing a few treadmill miles toward the end. But then I changed my mind…bad mistake.
1:31 for 7.27 miles out (12:30 pace), throwing in walking every 10 minutes or so. Back: 2 hours, on the button (16:30 pace); I mostly slow walked and did a short occasional jog.
I did see a hawk and a snake.
Anyhow, I do not regret my decision to can the workout midway through.
And 14.5 miles in the heat is better than 0.
Later: we went out to Barbara’s oldest son’s house; as usual the outing was extremely pleasant.
Yes, I did sneak in that final shot. 🙂
Workout notes weight: 191 prior to working out (gym scale). That’s too heavy.
pull ups 15-15-10-10 (strong again)
incline press: 10 x 135, 5 x 160, 10 x 145
military press: dumbbells: 7 x 50 standing, 12 x 50 (seated, supported), 10 x 40 standing
rows: 2 sets of 10 x 60 dumbbell, 10 x 110 machine
abs: 2 sets each: vertical crunch, sit back, twist machine (10 reps each)
weightless squats: 5, 7, 10
barbell squat: 2 sets of 5 x 45 (not kidding)
single leg deadlifts: 3 sets (5, 8, 8)
Waling: lane 1: 12:24, 12:07, 12:05, 11:38, 1 extra lap for 49:39. Focused on pushing off with the toes and getting my feet under me.
I’ll keep at it…don’t want to miss this (click on the thumbnail to see at the source). That is one advantage of running so slowly; I didn’t see women this size when I ran 19-20 minute 5Ks. I certainly see them now.
Workout notes: weights, then an easy 5 mile walk in Bradley Park.
pull ups: 15-15-10-10 (very strong today)
bench press: 10 x 135, 5 x 185, 10 x 170 (strong…no spotter else I would have pushed for more reps)
incline press: 10 x 135
military (dumbbell, standing) 10 x 50, 10 x 45, 10 x 40 (strong)
rows: 2 sets of 10 x 60 single arm dumbbell, 10 x 110 machine
head stand (ok)
Walk: routine; too pretty not to. The gym was empty and I did NOT see this.
Ironically, I had a GREAT weight workout after bombing at the 24 hour race this weekend; I am more muscular than I’ve been in years. That’s classic “me”: train for a long walk, and watch one’s weight room performance improve.
Here I am at FANS: one was taken early (mile 15 or so); the other one when I walked a “ceremonial” final 2.315 miles in the last half hour. I had recovered from the crash the day before; legs felt great. The good news is that the only thing injured was my ego..and yeah, this one will smart for a good, long while.
Today: treadmill for the first 8 miles:
Frog boil: 0.5 incline, 5.2 mph then up 0.1 mph every 3 minutes. 21:51 at 2, 41:12 at 4, 50:11 at 5, 58:58 at 6, 6.14 at 1 hour, 6.6 at 1:04:40. Then 1.4 in 14:12 (5.7 mph, up 0.1 every 3 until 9, then up 0.1 every 1 until done)
That was 8 miles in 1:18:52. Then I walked 4.2 miles outside in the cool, overcast weather.
These 12 miles gave me 150 miles for May. Of course, after this weekend, I start to cut back drastically.
Gym tomorrow. Yes, my wife is working out regularly and she probably feels a bit like this:
Ok, she is a bit older and less athletic than the woman in the video..but what the heck. 🙂
And yes, there ARE more women at the races than there once were. Though this has changed the culture just a bit, the change isn’t all bad. 🙂
(this is screenshot from a business commercial …seriously)
The above photo was taken in June, 2006. Barbara wanted to put that on a refrigerator and to track her fitness from there on. I just wanted an excuse to take that photo….
Nevertheless, she has made progress over the past couple of years or so and is now smaller; she hopes to join “Building Steam” and work toward finishing the Steamboat 4 mile run/walk. She won’t be working with me as she’ll be doing the “pure walk” and I’ll be working with the “run to walk” group again.
The idea of this post was motivated by both the upcoming Building Steam program and by what I’ve read on someone’s wall: a fitness newbie was worried about “being the fattest one in the gym” and about comparing herself to the fit people that she saw.
So, I’ll offer some words of encouragement, but hopefully, they won’t be a bunch of politically correct bulls**t that people sometimes hear.
No, I won’t say that fat, out of shape people aren’t judged when they go to a gym; of course they are. Now there are different kinds of judgment; for example I sometimes find myself thinking “OMG, this guy can probably bench press 300 plus pounds” or “she is probably running 6 minutes per mile” or something like that. And some might have negative feelings toward an out of shape person. But that is THEIR problem.
And as far as comparing yourself to others: I think it is just human to do that; don’t feel bad about doing that from time to time. Just don’t let it consume you. Remember you are probably seeing someone who has done it regularly for some time.
Now yes, I’ve been at the gym at 320 plus pounds. But I had a sports background and knew how to do the exercises; in fact, I worked out when I was morbidly obese and I even walked..I was just slow, slow, slow (36 minutes for a “fast” 2 miles…no kidding). So this isn’t so much about me.
So my unsolicited advice:
1. Try to find the type of fitness activity that you enjoy the most. The more you like the activity, the more likely you are to stick with it.
2. If you can afford it, working with a personal trainer the first couple of times might help. Or persuade your “workout fanatic” friend to go to the gym with you and show you how to do some of the exercises.
3. Some of us are genetically programmed to not be attracted to exercise. In that case, it is a big help to make the exercise a social activity either by joining a class, workout/hiking/walking/running group, or at least going often enough that you feel like part of the “community” of those who work out at roughly the same time. The latter takes some time….but eventually people will start talking to you.
4. If you are feeling less than stellar when you start a workout and are tempted to skip, go ahead and do the first 10-20 minutes anyway. Force yourself. You might find that your fatigue is more mental and emotional than physical; you’ll often be surprised at how much better you will feel once you get warmed up. For me: I know that I am ready to go when I start sweating. And if you STILL feel bad after that initial period, then maybe you do need physical rest. But it is worthwhile to find out.
5. Turn off your phone or leave it in your locker or at home. Ok, many people successfully work out with their phones, but personally I love to disconnect from the world. Everyone is different. 🙂
6. Take baby steps. You took some time getting out of shape, and getting into shape isn’t going to happen in a couple of weeks. Don’t exhaust yourself in your initial workouts. A good guide for the inexperienced: go hard enough to breathe a bit hard and to get sweaty, but have enough left so where you could run a few errands on the way home.
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