Living Maintenance - Maintainers Giving Thanks for Our Bodies Throughout November




saef
11-01-2013, 11:00 AM
http://cdn4.dailyburn.com/life/wp-content/uploads/2013/10/Trail-Running_2.jpg

This is a month of transitions, so of course we'll spend it growing and changing.

As we push ourselves to stay active, despite the darker, shorter days and the chill that enters the air, we should give thanks, all month long -- not just on a single day in the U.S. -- for the miracle of our living, breathing bodies.

We are maintainers moving through November


saef
11-01-2013, 11:05 AM
Friday, November 1st:

30 minutes StairMaster, sheer punishment -- I grabbed the rails during the last 10 minutes. The run yesterday must have used up my legs. Or maybe because the door was open because of the unseasonable warmth and the humidity was high. I don't do so well in high humidity.
60 minutes back & biceps routine

silverbirch
11-01-2013, 01:01 PM
Great title, saef. Thank you.

I'm still on my hols in France. I am thankful I know how to stretch in the morning after a night in a strange bed, and how to stretch when my calves get tight and consequently my feet get cramp when I'm walking around. Also that the DB and the SO tell me to stand up straight when I'm tired. Good posture helps good breathing which supports optimism, I find more and more.


CherryPie99
11-01-2013, 07:22 PM
saef - Weather was miserable yesterday, so I didn't do my outside run. Instead I went to our back stairs and ran up and down for an hour (115 stairs). About 1/2 way through I was thinking about all the stairmaster hours you put in. I am SOOOO SORE today! How do you do it??

Friday November 1: 7 miles running (55:15)
60 minute yoga DVD
10 30 second squat stretches
30 minutes foam rolling

saef
11-02-2013, 12:44 PM
Saturday, Nov. 2nd:

Ran 4.27 miles, and it took me at least a mile to figure out how to run. It's not skipping, it's not galloping, it's more like bounding upward & forward. Why is this so difficult? It ought to come naturally. It didn't, not till I thought about leaping, and started using the music to help create a repetitive rhythm. All my time on gym machines has definitely affected my gait.
60 minute Pilates mat class

About the StairMaster, well, Jen, it's the toughest cardio machine at the gym, at least for me, personally. Burns the heck out of my quads but also my butt and hamstrings. The amazing thing is how very difficult it becomes progressively even though you aren't moving very fast. I don't remember how many floors I do, since I do a set time rather than a distance (this would be easy to note and write down, and I'll have to do that next time), but I do a random resistance program, set at level nine, for a half-hour, and the height of the climb gets upped considerably in the last eight minutes. I do it with my hands free. That's harder and a better workout. On those bad days we all have at the gym occasionally, when it wipes me out before my time is up, I hold the rails, which makes it easier, since my entire body weight isn't in my legs.

For some reason, high humidity or heat just knocks me out when I'm on this machine. I have seen my endurance affected by just those factors when I couldn't figure out what else was wrong that day.

traveling michele
11-02-2013, 07:37 PM
November 1: 100 minutes bikram yoga

November 2: back to back bikram classes today 210 minutes total!

Totals:
3 workouts
310 minutes

CherryPie99
11-02-2013, 08:15 PM
November 2: 50 minutes weight lifting
30 minutes foam rolling
I was SOOO freaking lazy today and didn't do a 2nd workout so now I feel guilty, of course!


Saef, I can see where that is the hardest machine at the gym. As a runner, I thought that it wouldn't effect me too much. But 2 days later and it's actually my calves that are still aching!!

saef
11-03-2013, 03:31 PM
Sunday, Nov. 3rd:

The girl who opens up the gym on Sunday morning must have overslept, or not set her clock for daylight savings. She didn't show up when she was supposed to. There were fuming people checking their phones outside the doors of the gym, till we all left. But I went back later.

15 minutes StairMaster, resistance at nine, turns out that's enough time for me to climb 65 floors (I believe a floor is 10 steps, at least in the real world). It's my warmup for weights
60 minutes biceps, triceps and shoulders routine
45 minute spin class

CherryPie99
11-03-2013, 06:38 PM
November 3: 17.28 miles running (2:28:06) - wussed out - wanted to do 18!!
45 minutes foam rolling
10 30 second squat stretches

krampus
11-04-2013, 11:07 AM
Friday, November 1: 1 mile treadmill warmup, pullups, chinups, DB bench press, Roman chair leg raises, seated leg press, DB shoulder press

Saturday, November 2: Free 45 minute Zumba class, free 45 minute beginner yoga class

Sunday, November 3: Went to 90 minute aromatherapy vinyasa flow/meditation yoga class w/same teacher as Saturday

Monday, November 4: 6 min warmup on stair stepper. DB shoulder press, tried barbell deadlifts @ 65# but it hurt rather badly, DB bent over rows, calf raises, Roman chair leg raises.

saef
11-04-2013, 11:18 AM
Monday, November 4th:

45 minute spin class with weight intervals. I do like these 6 AM classes better than the 7:30 PM classes. There's something about checking something off the to-do list immediately in the morning that helps me with getting on with the rest of the day.

traveling michele
11-04-2013, 11:36 AM
November 1: 100 minutes bikram yoga

November 2: back to back bikram classes today 210 minutes total!

Totals:
3 workouts
310 minutes

November 3: still fighting a cold so I went to one bikram class instead of the two I debated. The one class was as good as the two I did together on saturday! Good and sweaty!

100 minutes

Totals:
4 workouts
410 minutes

CherryPie99
11-04-2013, 07:25 PM
November 4: p90X Kempo DVD
30 minutes foam rolling
squat stretches

saef
11-05-2013, 09:55 AM
Tuesday, November 5th:

30 minutes on StairMaster, the usual, which is resistance at nine, random intervals, hands-free. For the first time, I looked at the distance. That's 131 floors.
60 minutes shoulders, chest and triceps routine

I had a sore left trapezius today. I've no idea why. Working out actually made it less stiff.

justjaynee
11-05-2013, 10:18 AM
11/5: 2 miles of walking/running with 60 modified pushups mixed in (used top rail of trail fences for hands/body at a slant, with feet slightly apart).

Found out this morning a member of my church was hit by a car and killed last night while out running :( It was at around 6pm and with the time change it was really dark already. Such sad thing and a reminder for us runners/walkers/bikers to always be alert, especially when we're on the roads/crossing streets.

traveling michele
11-05-2013, 11:12 AM
11/5: 2 miles of walking/running with 60 modified pushups mixed in (used top rail of trail fences for hands/body at a slant, with feet slightly apart).

Found out this morning a member of my church was hit by a car and killed last night while out running :( It was at around 6pm and with the time change it was really dark already. Such sad thing and a reminder for us runners/walkers/bikers to always be alert, especially when we're on the roads/crossing streets.

I'm so sorry to hear this.
I know there was a pedestrian hit yesterday morning by the school I work at. All I heard yesterday is that they were taken to the hospital.

traveling michele
11-05-2013, 11:14 AM
November 3: still fighting a cold so I went to one bikram class instead of the two I debated. The one class was as good as the two I did together on saturday! Good and sweaty!

100 minutes

Totals:
4 workouts
410 minutes

November 4: 65 minutes Body Pump class-- better than last week as I hadn't been in a long time-- not as sore today-- scale is still up as it is every single time I lift.:devil:

Totals:
5 workouts
475 minutes

justjaynee
11-05-2013, 12:35 PM
I'm so sorry to hear this.
I know there was a pedestrian hit yesterday morning by the school I work at. All I heard yesterday is that they were taken to the hospital.

News is reporting that it was not the drivers fault-it was at an intersection and they had a green light. He ran right out in front of them and it doesn't sound like he had reflective clothing on. I usually stay on sidewalks/trails but I'm going to get some reflective tape this week, since I still have to cross the road several times and of course my work out clothes are black :p

krampus
11-05-2013, 12:49 PM
justjaynee and michele, I'm sad to hear that news. People need to watch out for pedestrians!

Tuesday, Nov 5: 5K on treadmill in 25:01 - if only I could ever replicate that speed again, let alone on the road for the Thanksgiving Turkey Trot I signed up for.

CherryPie99
11-05-2013, 07:48 PM
krampus - where is your Turkey Trot? I'll be running mine for the 3rd year.




November 5: 8 miles running (1:04:15)

50 minutes weight lifting (shoulders and biceps)
30 minutes foam rolling
squat stretches

krampus
11-05-2013, 09:34 PM
Mine's down the hill from my apartment in Troy. I don't think I'd do it if it weren't walkable. Ha!

Nov 5 PM: 1.3 miles warmup run on treadmill, pullups/chinups/dips on Gravitron, DB bench press, DB lying tricep extensions, seated leg press, KB squats, KB deadlifts, Roman chair leg raises

traveling michele
11-06-2013, 11:20 AM
November 4: 65 minutes Body Pump class-- better than last week as I hadn't been in a long time-- not as sore today-- scale is still up as it is every single time I lift.:devil:

Totals:
5 workouts
475 minutes

November 5: 100 minutes Bikram Yoga with my fave instructor and a new yoga top-- made me very happy!:)

Totals:
6 workouts
575 minutes

silverbirch
11-06-2013, 11:51 AM
November 5: 100 minutes Bikram Yoga with my fave instructor and a new yoga top-- made me very happy!:)



So nice to hear you say this, Michele. :)

Not a lot of focused exercise going on here but a great deal of spontaneous moving around. So I think that's OK for now. :cool:

Trainer thinks I'm OK to go back to weights. Thank goodness for that. It's been a long, long time. I believe stopping weights is what's caused the increase in my fatness so we'll see what happens in the next instalment.

CherryPie99
11-06-2013, 09:35 PM
Yay for back to weights, but PLEASE be careful!!!


November 6: 7 miles running (56:15)
50 minutes abs and core
30 minutes foam rolling
squat stretches

saef
11-07-2013, 10:35 AM
Wednesday, November 6th:

45 minute spin class

Thursday, November 7th:

60 minutes elliptical, resistance at nine, alternating backward & forward
60 minute Pilates mat class, a killer

traveling michele
11-07-2013, 11:19 AM
November 5: 100 minutes Bikram Yoga with my fave instructor and a new yoga top-- made me very happy!:)

Totals:
6 workouts
575 minutes

November 6: very interesting bikram class. I always go to the 4:30 class but I had a meeting and I was debating going to the 6:30 class. However, that gets done so late (8 pm) and then I'd have to shower and what about dinner? So, I booked it there but got there later than normal and "my spot" had been invaded by 6 teenage boys. They were all new and athletic-- doing pushups in the hot room, etc. I moved to the other side of the room which threw me for a loop but I was sure they would distract me! There were several other newbies so it made for an interesting class. In my experience, the young jock types usually can't make it through class and they bail-- one of them tried but the instructor stopped him so they all made it through. They said they'll be back Friday. We'll see! It was super hot and sweaty which I like and the scale responded slightly favorably as a result.

105 minutes Bikram Yoga

Totals:
7 workouts
680 minutes

krampus
11-07-2013, 01:08 PM
Nov 6: rest day
Nov 7: 10 min warmup on stair stepper, DB split squats, plated glute bridges, calf raises, planks planks and more planks

silverbirch
11-07-2013, 01:15 PM
It's just after 5 pm here and I've just done an hour of abs exercises at home. Interspersed with a few other bits and pieces like putting things away and emailing my cousin.

It's part of a new plan I'm trying out. The DB and I get in from school at about 3.30 pm. From about 4 pm to 5 pm is my worst time: I'm tired, annoyed and, at my worst, eat too much. (At my best, I eat an apple and some cottage cheese.) Then, because the SO is working a great deal at present and I'm not, I make the tea. It is logical, housework gets balanced out elsewhere and it makes good sense. But emotions aren't logical and this makes me Quite Angry and so I eat a bit more.

The plan is that I exercise between 4 pm and 5 pm. It should give me more time in the rest of the day, should stop me eating too much and might have other excellent side-effects. This is Day 1.

I can tell you that, had I not made a big oxtail casserole last night which I'm about to put in the oven to heat up, I would not feel like making any food at all now. All I want is a shower (or preferably bath) and a bit of a sleep.

I've always liked the 'get it out of the way in the morning' approach to exercise but it's inefficient for the way my days work out at the moment.

I'll carry on with the trial though. It's a good idea and may take time to bed in.

CherryPie99
11-07-2013, 07:57 PM
November 7: 45 minute Zumba DVD
50 minutes weight lifting
30 minutes foam rolling
squat stretches

traveling michele
11-08-2013, 11:37 AM
November 6: very interesting bikram class. I always go to the 4:30 class but I had a meeting and I was debating going to the 6:30 class. However, that gets done so late (8 pm) and then I'd have to shower and what about dinner? So, I booked it there but got there later than normal and "my spot" had been invaded by 6 teenage boys. They were all new and athletic-- doing pushups in the hot room, etc. I moved to the other side of the room which threw me for a loop but I was sure they would distract me! There were several other newbies so it made for an interesting class. In my experience, the young jock types usually can't make it through class and they bail-- one of them tried but the instructor stopped him so they all made it through. They said they'll be back Friday. We'll see! It was super hot and sweaty which I like and the scale responded slightly favorably as a result.

105 minutes Bikram Yoga

Totals:
7 workouts
680 minutes

November 7: 100 minutes bikram yoga

I realized that I've surpassed my year's exercise goals! :carrot: I'll see how much more I can get in before the year is out.

Totals:
8 workouts
780 minutes

No workout for me today as I'll be flying after work.... trying not to angst about it.

saef
11-08-2013, 02:49 PM
Friday, November 8th:

30 minutes StairMaster, the usual, and managed this well, I mean, not with ease, but I felt fine
60 minutes back & biceps routine

I was lifting later in the morning than usual, owing to a late start, so I was hefting dumbbells and hoisting myself up on the Gravitron while a Zumba class was in session nearby. When the formations turned to face the door, though I was looking at my form in the mirror, I could feel the eyes of the women in the class watching me curiously.

CherryPie99
11-08-2013, 08:45 PM
November 8: 7 miles running (55:35)
30 minutes foam rolling
squat stretches

saef
11-09-2013, 01:33 PM
Saturday, November 9th:

60 minute spin class with weight and resistance band intervals
60 minute Pilates mat class

CherryPie99
11-09-2013, 08:00 PM
November 9: 50 minutes weight (lats and delts)
60 minutes elliptical - resistance of 6, incline 30%
30 minutes foam rolling
squat stretches

saef
11-10-2013, 11:55 AM
Sunday, Nov. 10th:

15 minutes StairMaster, the usual
60 minutes shoulders, biceps & triceps routine
45 minute spin class


What have I gotten myself into? I'm going to run in Central Park this afternoon. With a fitness instructor, for God's sake. Basically, my goal is just to keep running the whole time, let alone keep up.

ETA: Yep, ran 4.35 miles. Several yards behind her. My wearing a backpack didn't help.

CherryPie99
11-10-2013, 07:44 PM
November 10: 10 miles running (1:22:29)
30 minutes foam rolling
squat stretches
p90X 2 Yoga DVD (67 minutes)

I am soooo excited I was finally able to get into and hold CRANE pose for a long time!!!

traveling michele
11-11-2013, 10:39 AM
November 7: 100 minutes bikram yoga

I realized that I've surpassed my year's exercise goals! :carrot: I'll see how much more I can get in before the year is out.

Totals:
8 workouts
780 minutes

No workout for me today as I'll be flying after work.... trying not to angst about it.

November 8: nothing but pacing around the airport for hours.

November 9: ran 4 miles in 43 minutes around hotel. The gym in the hotel looked pathetic so I ran instead as much as I hate running.

November 10: 90 minute horseback riding with dd. very fun!

Totals:
10 workouts
913 minutes

saef
11-11-2013, 11:56 AM
Monday, Nov. 11th:

45 minute spin class with weight intervals, and my legs practically dead from yesterday.

CherryPie99
11-11-2013, 07:10 PM
November 11: 60 minutes elliptical (30% incline, resistance of 6)
30 minutes foam rolling
squat stretches

I also gave both dogs a bath and wrapped all the Xmas presents that have already been bought :)))

traveling michele
11-12-2013, 11:07 AM
November 8: nothing but pacing around the airport for hours.

November 9: ran 4 miles in 43 minutes around hotel. The gym in the hotel looked pathetic so I ran instead as much as I hate running.

November 10: 90 minute horseback riding with dd. very fun!

Totals:
10 workouts
913 minutes

November 11: home from my trip and I managed to get to yoga even though I was distracted about everything else I needed to do. Sure didn't help with my balance!!

95 minutes Bikram Yoga

Totals:
11 workouts
1008 minutes

krampus
11-12-2013, 04:30 PM
Nov 8: I forget exactly what, but involved running, lifting and Gravitron. Roommate and I are quitting the Y soon. I'll miss that thing.

Nov 9-10: Walking around Montreal.

Nov 11: 1 mile run, 10 min on arc trainer, Gravitron pullups and dips, barbell shoulder press, seated leg press, planks, Roman chair leg raises.

Nov 12: 5K on treadmill, 24:30 - record time. Bent over DB rows, Roman chair leg raises, then it was time to go to work.

CherryPie99
11-12-2013, 07:19 PM
November 12: 7.05 Miles running (56:07)
30 minutes foam rolling
squat stretches
45 minutes weight lifting (triceps and shoulders)

saef
11-12-2013, 09:12 PM
Tuesday, Nov. 12th:

Very annoyed at not getting to the gym in the morning, but my therapist gave me an appointment at 7 AM & I really needed it to download.

So out to the gym after work:

30 minutes Stairmaster, rather tight in the left calf, but I found this doable. I know the chill in the air and low humidity really helped.
60 minutes chest, shoulders & triceps routine, which took much longer than usual because of my stopping and talking with people I knew who were coming in for evening classes. I let myself chat, trying to be less intense & single-minded.

saef
11-13-2013, 10:59 AM
Wednesday Nov. 13th:

45 minute spin class, during which I peddled on high resistance through the weight-lifting intervals, because my arms didn't need any more work after bench-pressing yesterday.

traveling michele
11-13-2013, 11:20 AM
November 11: home from my trip and I managed to get to yoga even though I was distracted about everything else I needed to do. Sure didn't help with my balance!!

95 minutes Bikram Yoga

Totals:
11 workouts
1008 minutes

Krampus-- you are fast Girl! Wowza!
I had a dream that you were in last night. i dreamed I got on 3FC and your avatar had been changed to SMOKER. I was so disappointed that you had started smoking after having quit. Glad it was just a dream!

Nov. 12: 100 minutes Bikram Yoga. The heat had been not working well for awhile-- sometimes it worked and sometimes it didn't--- people were complaining and leaving. So, it looks like the owner really fixed it this time. Plenty hot and sweaty!:dizzy:

Totals:
12 workouts
1108 minutes

CherryPie99
11-13-2013, 08:03 PM
November 13: 50 minutes weight lifting (back and legs)
30 minutes foam rolling
squat stretches

traveling michele
11-14-2013, 11:14 AM
Krampus-- you are fast Girl! Wowza!
I had a dream that you were in last night. i dreamed I got on 3FC and your avatar had been changed to SMOKER. I was so disappointed that you had started smoking after having quit. Glad it was just a dream!

Nov. 12: 100 minutes Bikram Yoga. The heat had been not working well for awhile-- sometimes it worked and sometimes it didn't--- people were complaining and leaving. So, it looks like the owner really fixed it this time. Plenty hot and sweaty!:dizzy:

Totals:
12 workouts
1108 minutes

Nov. 13: 100 minutes Bikram Yoga

Totals:
13 workouts
1208 minutes

CherryPie99
11-14-2013, 08:01 PM
November 14: 7 miles running (56:24)
30 minutes foam rolling
45 minutes ab and core work
squat stretches

krampus
11-14-2013, 09:10 PM
Nov 13: 20 min HIIT on elliptical, bench press, glute bridges, calf raises, split squats, lat raises, planks.

Nov 14: 45 minute spin class

michele - That's so funny you dreamt about my regression - I am happy to report I am still a NONSMOKER!

saef
11-15-2013, 06:57 AM
Thursday, November 14th:
60 minute Pilates mat class
60 minute elliptical, till past 9 PM

I realized that's my ideal amount of time in the gym: Two hours of exercise.
On the days when I just do 45 minutes, I feel like I'm slacking.

And then wondered if I always want to exercise for two hours a day, every day of my life. And whether my life will always support that chunk of time being taken out of it.

silverbirch
11-15-2013, 07:43 AM
whether my life will always support that chunk of time being taken out of it.

I've just come from the gymn where there are some people settling in for the entire morning, between cardio, weights, classes and coffee. Retirement, you see. Could be attractive.

Abs at gymn plus a bit of lying on the mat thinking about the funeral I went to yesterday. Whilst doing this the father of a child at the DB's school went past and looked down at me. He smiled at me but didn't stop to chat. I appreciated that. We're both serious gymnasts, you see, with things to think about. There's time to chat when we're both vertical.

traveling michele
11-15-2013, 11:25 AM
Nov. 13: 100 minutes Bikram Yoga

Totals:
13 workouts
1208 minutes

Nov. 14: 100 minutes bikram yoga

Totals:
14 workouts
1308 minutes

saef
11-15-2013, 02:11 PM
Friday, November 15th:

30 minutes arc trainer, hill intervals, resistance at 10, because I got to the gym late and someone ... got on ... MY StairMaster. (Which I started using initially a few years back because it was the one cardio machine that was guaranteed to be empty at busy times.)
60 minutes back & biceps routine
30 minutes on the StairMaster


Birchie, yes, you're right, retirement may bring me more gym time. But that's a long ways ahead. Indeed, the people whom I see late in the morning are retirees, shift workers at the hospital across the street, and lots & lots of women. Which brings up an irksome subject for me. Since I work from home three days each week, theoretically I ought to be able to "make my own hours" and fit in some classes, then work later into the evening or something to make up. And I never can. Because I've got meetings or need to be "on call" and reachable. So even though I am working from home, I'm still walking over to the gym at 5:45 AM before working hours.

CherryPie99
11-15-2013, 05:57 PM
November 15: 7.05 miles running (54:14)
30 minutes foam rolling
squat stretches
60 minute Yoga DVD

silverbirch
11-16-2013, 06:12 PM
Friday - gymn for abs. I'm using it a bit more now as it's warmer than home. I still haven't cracked the packing of clothes, toiletries and towel yet.

Saturday - too much washing up and laundry to fit in any proper exercise.

saef, I meant to ask about your run in Central Park. Did you learn anything from the trainer? Do you plan to see her again? I thought it sounded interesting.

CherryPie99
11-16-2013, 07:20 PM
November 16: 45 minutes weight lifting (lats and delts)
30 minutes foam rolling

Not sure if this is the best place to put this, but it compares athelete bodies. I guess it's not that recent but I have never seen it before and found it fascinating!


http://www.demilked.com/athlete-body-type-comparison-photos-howard-schatz/

traveling michele
11-16-2013, 11:48 PM
Nov. 14: 100 minutes bikram yoga

Totals:
14 workouts
1308 minutes

Nov. 15: 110 minutes bikram yoga

Nov. 16: 65 minutes spin class followed by 105 minutes bikram yoga :carrot:

Totals:
17 workouts
1588 minutes

saef
11-17-2013, 03:18 PM
Saturday, November 16th:

60 minute spin class with weight & resistance band intervals
Adductor machine, squats in the Smith machine

Sunday, November 17th:

15 minutes StairMaster, the usual
60 minutes shoulders, bicep & tricep routine
Ran just over 4 miles in Central Park


Birchie, what I learned from the runs with the fitness instructor, who manages our gym & teaches some spin classes, is that she's faster than me.

Today, on our second run, she talked with me about picking up my feet, which will require high knee drills, and working on keeping a consistent cadence & pace no matter what the grade of hill.

CherryPie99
11-17-2013, 07:08 PM
November 17: 18.10 miles running (2:29:23)
45 minutes foam rolling
squat stretches

traveling michele
11-18-2013, 11:32 AM
Nov. 15: 110 minutes bikram yoga

Nov. 16: 65 minutes spin class followed by 105 minutes bikram yoga :carrot:

Totals:
17 workouts
1588 minutes

Nov. 17: 60 minute Zumba class-- I observed that out of practically 100 people there-- 97 were female-- and probably 90 were at least 10 years older than me. Not shockingly, I think I easily burned 2-3 times more calories than most of the participants!!

In the afternoon, 100 minutes Bikram Yoga.... more observations here. I am so glad my self talk can't be heard out loud. It would be more of an argument some times! I started off feeling positive about myself. I was working out for the second time that day and feeling strong. Then, a new person (new to me anyway) appeared behind me. I recognized her as a fitness instructor from the gym. She has literally the perfect body (including fake boobies)-- very muscular, but not too muscular-- not an ounce of fat-- toned abs.... I started having all sorts of self critical thoughts especially when she could do many of the poses better than me! Then, I was mad at myself for having those thoughts. Ugh. Overall, good class though.

Totals:
19 workouts
1748 minutes

krampus
11-18-2013, 12:34 PM
Nov 17: 10 min warmup treadmill run, 10 min elliptical, 100 glute bridges, 100 Roman chair leg raises, DB lunges

Nov 18: 6 min backwards decline treadmill walking, 10 min elliptical, DB bench press, barbell overhead press, lat pulldowns, calf raises, KB deadlifts, planks, tricep cable pulldowns

CherryPie99
11-18-2013, 08:36 PM
November 18: P90X Kempo DVD
45 minutes Core work (including 200 push ups)
30 minutes foam rolling
squat stretches

traveling michele
11-19-2013, 11:23 AM
Nov. 17: 60 minute Zumba class-- I observed that out of practically 100 people there-- 97 were female-- and probably 90 were at least 10 years older than me. Not shockingly, I think I easily burned 2-3 times more calories than most of the participants!!

In the afternoon, 100 minutes Bikram Yoga.... more observations here. I am so glad my self talk can't be heard out loud. It would be more of an argument some times! I started off feeling positive about myself. I was working out for the second time that day and feeling strong. Then, a new person (new to me anyway) appeared behind me. I recognized her as a fitness instructor from the gym. She has literally the perfect body (including fake boobies)-- very muscular, but not too muscular-- not an ounce of fat-- toned abs.... I started having all sorts of self critical thoughts especially when she could do many of the poses better than me! Then, I was mad at myself for having those thoughts. Ugh. Overall, good class though.

Totals:
19 workouts
1748 minutes

Nov. 18: 60 minutes Body Pump class.... I'm always very sore for a few days after this class (and weight goes up as well). The instructor (a sub) said to do cardio after class to keep the muscles from getting so sore. I didn't have time yesterday and I'm quite sore today. Does anyone know if that works? How long? Could I just do 10-15 minutes after class or would it need to be longer?

Totals:
20 workouts
1808 minutes

saef
11-19-2013, 03:50 PM
In the afternoon, 100 minutes Bikram Yoga.... more observations here. I am so glad my self talk can't be heard out loud. It would be more of an argument some times! I started off feeling positive about myself. I was working out for the second time that day and feeling strong. Then, a new person (new to me anyway) appeared behind me. I recognized her as a fitness instructor from the gym. She has literally the perfect body (including fake boobies)-- very muscular, but not too muscular-- not an ounce of fat-- toned abs.... I started having all sorts of self critical thoughts especially when she could do many of the poses better than me! Then, I was mad at myself for having those thoughts. Ugh. Overall, good class though.


I do this all the time. I mean, I was running well behind a fitness instructor in Central Park again on Sunday, and I had to keep telling myself: She DOES THIS FOR A LIVING. She's a PROFESSIONAL. I mean, where did it happen in my weight loss and fitness aspirations that, not only do I have to keep off the 107 pounds, but I also have to achieve a fitness model's body and such adeptness that I should be professionally certified as a personal trainer, but shucks, I'm just an amateur training myself?

I also tried to remind myself that, well behind me, there was a woman who walked and ran, and who was looking at my back all of the way.

And behind her, there were people who just walked.

And behind them, there were people who walked a ways & sat on a bench.

And behind them, there were people who didn't even leave the house that day ... or their sofas ... or were too ill or too depressed or ... I don't know.

So why was I only looking ahead, at the fitness instructor?

But it's not like I looked **down** on the people who were behind me in competency, in a sense. Because I don't. Mostly I don't think about them at all, or if I do see them, I just figure they're getting there. They're on their way. They'll be okay eventually.

Have you ever noticed that we are more charitable to people who **aren't** as advanced than we are to ourselves?

Why are our stringent standards only in place for ourselves?

I have no answers, Michele, because I'll post this here, but tonight, after I get home & go to the gym, if there's some slender chick just killing it on te machine ahead of me, I will feel inferior and I will have to do some self-talk to get myself to stop.

saef
11-19-2013, 04:01 PM
Monday, 18 November

15 minute elliptical, backward, resistance at nine, random interval
45 minute spin class

Tuesday, 19 November

30 minutes StairMaster stepmill, the usual, early in the morning
Back after work, quite late
15 minutes warmup on the StairMaster
60 minutes shoulders, chest & triceps routine

Wednesday, 20 November

45 minute spin class with weight intervals

CherryPie99
11-19-2013, 08:41 PM
November 19: 7 miles running (56:24)
45 minutes weight lifting (shoulders and triceps)
30 minutes foam rolling
squat stretches

traveling michele
11-20-2013, 11:37 AM
Nov. 18: 60 minutes Body Pump class.... I'm always very sore for a few days after this class (and weight goes up as well). The instructor (a sub) said to do cardio after class to keep the muscles from getting so sore. I didn't have time yesterday and I'm quite sore today. Does anyone know if that works? How long? Could I just do 10-15 minutes after class or would it need to be longer?

Totals:
20 workouts
1808 minutes

Thanks Saef. You are my mind's twin.

November 19: one of the hardest and best bikram classes I've done in forever. The instructor (bless her heart) was driving in the rain from a distance. She allowed 4 hours and she was still late. The owner came in and taught the first half of class. He is an amazing teacher! Really cares-- walks around making corrections. So, I was trying extra hard and the sweat was pouring. Then the regular instructor took over and she is my absolute favorite. I really thought the scale would be down today considering the pools of sweat I left in the room. Was it down? Um. .2.... 100 minutes Bikram Yoga

Totals:
21 workouts
1908 minutes

krampus
11-20-2013, 12:04 PM
Nov 20 (I feel a cold coming on - NOT GOOD):
-5K on treadmill in 24:12, fastest time yet but I almost threw up after :\
-10 minutes walking backwards on treadmill at 15.0% incline (decline?) - BF does this for ski training and it BURNS the quads like nothing else!
-10 minutes on arc trainer
-Planks, side planks, 100 Roman chair leg raises. Got up to 40 in one set!

CherryPie99
11-20-2013, 07:49 PM
November 20: 4 miles walking (1:00:15)
60 minutes weight lifting (legs and back)
30 minutes foam rolling
Squat stretches

saef
11-21-2013, 10:18 AM
Thursday, November 21st:

60 minutes elliptical, random intervals, resistance at nine, alternating forward & backward
60 minutes Pilates mat class

traveling michele
11-21-2013, 11:32 AM
Thanks Saef. You are my mind's twin.

November 19: one of the hardest and best bikram classes I've done in forever. The instructor (bless her heart) was driving in the rain from a distance. She allowed 4 hours and she was still late. The owner came in and taught the first half of class. He is an amazing teacher! Really cares-- walks around making corrections. So, I was trying extra hard and the sweat was pouring. Then the regular instructor took over and she is my absolute favorite. I really thought the scale would be down today considering the pools of sweat I left in the room. Was it down? Um. .2.... 100 minutes Bikram Yoga

Totals:
21 workouts
1908 minutes

November 20: went to bikram after the chiropractor hoping it would stretch things out-- I don't know.... it hurt and now I really hurt now.:o:mad::devil::?:

100 minutes Bikram Yoga

Totals:
22 workouts
2008 minutes

krampus
11-21-2013, 12:24 PM
Nov 21 AM: 12 min on Stair stepper, 100 glute bridges w/45# plate, calf raises, KB squat/deadlifts, Roman chair leg raises, 5 min rowing. Quick in and out.

CherryPie99
11-21-2013, 07:53 PM
November 21: Had a horribly rotten terrible day :(


90 minutes elliptical - resistance of 5, ramp angle 30%
30 minutes foam rolling

traveling michele
11-22-2013, 11:06 AM
November 20: went to bikram after the chiropractor hoping it would stretch things out-- I don't know.... it hurt and now I really hurt now.:o:mad::devil::?:

100 minutes Bikram Yoga

Totals:
22 workouts
2008 minutes

Nov. 21: back was BAD in Bikram. I had to alter several poses as I wanted to be extra careful. It feels a tad better now though.... not sure if I'll exercise today or not as dh will be coming home.

100 minutes Bikram Yoga

Totals:
23 workouts
2108 minutes

CherryPie99
11-22-2013, 07:19 PM
November 22: 7.06 miles running (55:47)
P90X2 Yoga DVD (66 minutes)
30 minutes foam rolling
squat stretches

saef
11-23-2013, 12:18 AM
Friday, Nov. 22nd:

Nothing. Nothing at all. Too wiped out to get to the gym at 5:45 AM and I needed to be in CT, and said yes to meeting people from the gym for dinner tonight at 6:30. This is the group I'll be running with on Sunday. So all those female athletes were the ones who prevented me from getting in my usual Friday lifting session & StairMaster work.

saef
11-23-2013, 02:45 PM
Saturday, Nov. 23:

60 minute spin class with weight intervals and resistance bands
60 minute Pilates mat class

CherryPie99
11-23-2013, 06:54 PM
November 23: 50 minutes weight lifting (lats and delts)
30 minutes foam rolling

traveling michele
11-24-2013, 11:38 AM
Nov. 21: back was BAD in Bikram. I had to alter several poses as I wanted to be extra careful. It feels a tad better now though.... not sure if I'll exercise today or not as dh will be coming home.

100 minutes Bikram Yoga

Totals:
23 workouts
2108 minutes

Nov.22: nothing. Dh came home and I used that and my back as an excuse not to workout. I survived though.

Nov. 23: 100 minutes bikram yoga

Totals:
24 workouts
2208 minutes

CherryPie99
11-24-2013, 04:32 PM
November 24: 13.12 miles running on the DREADMILL (1:48:45)
30 minutes foam rolling
squat stretches

traveling michele
11-24-2013, 05:52 PM
Nov.22: nothing. Dh came home and I used that and my back as an excuse not to workout. I survived though.

Nov. 23: 100 minutes bikram yoga

Totals:
24 workouts
2208 minutes

November 24: 100 minutes bikram yoga. Very good class but very full and stinky! A newer teacher that I quite like. Back is still bad though. I go back to the chiropractor tomorrow for my second visit.

Totals:
25 workouts
2308 minutes

saef
11-24-2013, 06:13 PM
Sunday, November 24th:

Ran just over 4 miles in Central Park for a race sponsored by NY Roadrunners and God's Love We Deliver.

CherryPie99
11-25-2013, 07:18 PM
November 25: P90X Core Synergistics (58 mins)
50 minutes Elliptical - resistance of 5, ramp angle 30
30 minutes foam rolling
squat stretches

saef
11-26-2013, 12:05 PM
Monday, Nov. 25th:

60 minutes elliptical, random intervals, resistance at nine, alternating forward and backward
Adductor machine


Tuesday, Nov. 26th:

30 minutes StairMaster, random intervals, resistance all over the place, as this model differs considerably from my home gym StairMaster
60 minutes shoulders, chest & triceps routine

krampus
11-26-2013, 12:40 PM
November 22: Pullups, dips, DB incline press, KB squats, backwards walking on treadmill, Roman chair leg raises.

November 24: 3 miles on treadmill, glute bridges with 45# plate, lat pulldowns, planks

November 25: DB bench press, barbell shoulder press, barbell face-pulls, planks, stair stepper cooldown

November 26: 15 min intervals on arc trainer, calf raises, backwards walking on treadmill.

traveling michele
11-26-2013, 04:42 PM
November 24: 100 minutes bikram yoga. Very good class but very full and stinky! A newer teacher that I quite like. Back is still bad though. I go back to the chiropractor tomorrow for my second visit.

Totals:
25 workouts
2308 minutes

Nov. 25: 2 hours hiking/walking with a friend in the morning; 100 minutes Bikram Yoga in the afternoon

Nov. 26: 100 minutes Bikram Yoga

Totals:
28 workouts
2628 minutes

CherryPie99
11-26-2013, 07:33 PM
November 26: 7.06 miles running (57:03)
45 minutes weight lifting (chest, shoulders, triceps)
30 minutes foam rolling
squat stretches

saef
11-27-2013, 02:26 PM
Wednesday, Nov. 27th:

60 minutes on the Cybex arc trainer, hill intervals, resistance at nine, with me dripping sweat and working hard.

CherryPie99
11-27-2013, 07:56 PM
November 27: P90X 2 Yoga
45 minutes weight lifting (legs and back)
30 minutes foam rolling
squat stretches

saef
11-28-2013, 11:59 AM
Thanksgiving Day, Thursday, Nov. 28th:

Lake effect snow squalls required me to shovel out my mother's driveway in the morning, and I decided not to participate after all in our village's annual Turkey Trot. I could've walked it, and enjoyed myself with people in turkey hats & waving pinwheels & pushing strollers, as a kind of peoples' parade through the place where I grew up. But I am not at that place yet. So I drove through a snowsquall on unplowed roads to the gym.

Where I did a 5K, deliberately slow at 4 mph, trying to concentrate on my form and maintaining an even pace. This was a training session, rather than a workout. I was trying to teach myself how to do something, not just to burn calories. My time was naturally more than 45 minutes. I've decided that's okay. I've decided that I ought to approach learning how to run with more humility. All my gym time apparently only helps just a little bit with this endeavor, namely, by giving me a decent cardio fitness base. At the mechanics and muscular memory and mental part of it, I'm a novice.

silverbirch
11-28-2013, 01:51 PM
I've recently found out, really found out about my hip flexors and psoas muscle. Iliopsoas sometimes, I think, when several bits fit together. Lack of flexibility led to knee pain, inability to go down stairs, hurty foot syndrome, general hobbling and ... a fizzing/buzzing sensation across the pubic bone. Like a mobile phone going off deep in a bag.
Or someone else's alarm through the wall. Crikey.

Deep googling produced psoas trouble. So I've been doing my hip flexor exercises. Then I happened to see a short video about how to walk. How the foot should move and keeping an open ankle. Suddenly I'm learning to walk again and running somehow seems in reach.

My body seems to need much more active management nowadays. Passive behaviour will not do.

So I understand, saef.

krampus
11-28-2013, 06:17 PM
Thanksgiving Day, Nov 28:

Ran the busiest Turkey Trot in my area (Troy Turkey Trot) in frigid temperatures and cold wind, and my "official" time was 24:48. I am quite pleased with that time, and would have probably shaved more seconds off had I forced my way closer to the front. I placed 19th/363 in my age group (F 25-29) and felt proud wearing my dad's face mask and ear warmer that he used to run in when he was in shape.

traveling michele
11-28-2013, 07:17 PM
Thanksgiving Day, Nov 28:

Ran the busiest Turkey Trot in my area (Troy Turkey Trot) in frigid temperatures and cold wind, and my "official" time was 24:48. I am quite pleased with that time, and would have probably shaved more seconds off had I forced my way closer to the front. I placed 19th/363 in my age group (F 25-29) and felt proud wearing my dad's face mask and ear warmer that he used to run in when he was in shape.

Wow! Awesome job!:carrot:

traveling michele
11-28-2013, 07:23 PM
Nov. 25: 2 hours hiking/walking with a friend in the morning; 100 minutes Bikram Yoga in the afternoon

Nov. 26: 100 minutes Bikram Yoga

Totals:
28 workouts
2628 minutes

Nov. 27: another interesting bikram class. New teacher on the schedule but she was a no show. The owners dd ended up teaching. She's been through training but she doesn't teach. She is a professional ballerina with an incredible physique. Class was good but her timing was somewhat off making the class very challenging.

100 minutes bikram yoga

Nov. 28: only one bikram class offered today so it was mighty full!

100 minutes bikram yoga

Totals:
30 workouts
2828 minutes

CherryPie99
11-29-2013, 11:34 AM
November 28: 5K Turkey Trot - too embarrassed to post my time!!

saef
11-29-2013, 03:18 PM
Friday, Oct. 29th:

30 minutes StairMaster, manual setting, resistance at nine, steady state
60 minutes back & biceps routine
15 minutes back on the StairMaster, random setting, had to drop it to five and then to three after puzzling out this different machine


Krampus, that's really wonderful. I would love to get to 30 minutes myself, and that's my goal during 2014.

Hey, Jen, at least you ran in a Turkey Trot

I wanted to run in my hometown's Turkey Trot (which is maybe even the one you ran in, Jen!), particularly since the course runs right down my mother's street, where the 4-mile marker is posted directly across from her house, but the snow squalls and the wet and partly snow-covered roads made it seem unsafe. I knew I'd land on my butt. So I went to the gym instead, which was definitely nowhere near as fun as the runners & walkers passing by.

CherryPie99
11-29-2013, 04:35 PM
I wanted to run in my hometown's Turkey Trot (which is maybe even the one you ran in, Jen!), particularly since the course runs right down my mother's street, where the 4-mile marker is posted directly across from her house, but the snow squalls and the wet and partly snow-covered roads made it seem unsafe. I knew I'd land on my butt. So I went to the gym instead, which was definitely nowhere near as fun as the runners & walkers passing by.

Mine was just a 5K in Watertown. The whole course was that hard packed slippery snow that I know you know about saef!! It was 14 degrees. People were wiping out left and right. When I was fat, I used to turn my ankles and fall ALL THE TIME. I am terrified of falling and hurting myself while running...

saef
11-29-2013, 06:25 PM
But you went out there, Jen. I totally bailed on our Turkey Trot. The roads were wet and bare in parts, but also had packed snow patches and some black ice here and there.

I wished that I'd brought my YakTrax for snow running. Then I would have done it. Only the YakTrax are lousy on pavement that is not obstructed. You have to be running entirely on ice & packed snow.

CherryPie99
11-29-2013, 07:05 PM
Yes but you burned way more calories :))) I just switched this month from running exclusively in Vibrams to my first pair of traditional running sneaks. So I have never tried YakTrax because they don't work on Vibrams. I was thinking of getting some!

November 29: 81 minutes on the Elliptical
30 minutes foam rolling
squat stretches

saef
11-30-2013, 11:47 AM
Jen, let's call it even. I don't know what this is about for me anymore, burning calories or practice that hopefully helps me get better at something.

Sunday, Nov. 30th:

In 16 degree weather, I bundled up in my new North Face running tights & my headband & gloves & I ran a 3.84 mile circle in my mother's neighborhood. I forgot the distance works out to be that long and wondered why I was getting so tired toward the end.

This felt not as safe as it ought to be. I wore hunter orange, but the hunters were in another area, so that was fine. But my glasses fogged up and I ran head-on into sun dazzle, so I saw very little on the road. I was glad for the cars with headlights on despite the daylight being adequate. Fortunately it was a fairly quiet country road so passing trucks & cars gave me a wide berth. Also thank goodness for the huge shoulders on the major county roads Upstate, put there for the sake of snow removal, which make a good track for running when they are not obstructed.

I did have one brief episode with black ice. I slipped on some snow melt that had frozen over, on the roadside. I reminded myself of that Taio Cruz song, "I Throw My Hands Up in the Air Sometimes" because that's what I did to right myself, kind of arched back & reached upward. Fortunately I caught my balance, because that would've been a nasty fall.

CherryPie99
11-30-2013, 08:25 PM
Jen, let's call it even. I don't know what this is about for me anymore, burning calories or practice that hopefully helps me get better at something.


Ok, let's agree we both ROCK. SO glad you didn't fall. I really hate the treadmill, but it definitely serves its purpose in cold Northern NY days!!

November 30: 60 minutes weight lifting (lats, delts, biceps)
P90X 2 Yoga DVD (66 mins)

krampus
12-02-2013, 01:08 PM
November 28: 5K Turkey Trot - too embarrassed to post my time!!

Dude you ran on ice! I would have said screw it and not even tried to run due to fear of falling. The Troy Turkey Trot was (A) 100% flat and (B) completely salted so no ice anywhere.

saef, glad to hear you didn't wipe out and get hurt on the ice. I am interested in YakTrax but am concerned about pavement - what exactly happens when you hit unobstructed road surfaces? Do they stick?

November 29: 3 mile walk with mom, more walking at the mall :P

November 30: 15 minute treadmill warmup, lat pulldowns, tricep cable pulldowns, Roman chair leg raises, KB deadlifts, DB bench press, DB shoulder press, situps, planks.