Exercise Goals for 2008

"Rest is a weapon."

nice try, george.

I think George said it better, unless he was quoting (Mao?), than my long ago trainer. Rest is a weapon.

So I decided, even though I still don't feel great, to do the run up the hills run in my neighborhood. I had never measured it and now that I have my Garmin all I have to do is push Start and it measures the route for me.
The up-the-hills starts uphill on Bennett,
followed by uphill on 181st,
followed by uphill on Fort Washington,
then there is a gentle downer to the bottom of the next set of hills.
You get the idea.
You run out behind the Cloisters and through the woods to.
.... the bottom of Bennett.
From there back to the start is one mile of constant up.
Makes my face red. Heartrate 165bpm

2.63 miles.... that was enough for me in the cold. 33F and 13mph North winds.
On the Long Run now puts me on the famous Boston Road.

It's Highway One, folks, the road traveled by the likes of Adams and Franklin and Washington. I intend to follow Highway 1 for as long as I can or until our George passes me going the other way, then I will shift North to run through the hills of my hometown and beyond.
14.2 miles for the year, yeesh.

Joe(good thing I'm in for the long run.)Nation

Yes, George was quoting.
But not Mao.
Wrong identity.

I should heed my own advice. I did six on the road at lunch yesterday,
then went to the gym with Clive last night. My butt is dragging.

Mao, the Bible, who cares!

6k today... reaching 50k in January.

way to go fbaezer!

The Bible may be the supremacy of knowledge for some, but it's not the
source of the quote.

...and keep on truckin, fb!

Definitely feeling better today. I had a lovely nap this afternoon when I got home. I have to remember that some of the fatigue is the continuing saga of kicking much of my caffeine addiction, too.

Today things were easier. It was an abs day and it was fine. 25 reps!

Joe~
Which Garmin do you have?

25 reps.

I noticed -- ha! -- my arms are starting to have a little definition!!!

Yay, Jes! You're really kickin' butt.

I fell off the wagon all last week, but it was the first week of classes so I give myself a pass. But I *did* do my lower body workout today, and now that I know what my schedule's going to be like I feel I can commit to a more specific exercise schedule... So from now on I'm going to be working out five days a week, 30-40 minutes, with Tues. and Thurs off.

2 days of rest. Even had some red wine and chocolate today. Watched 2 movies (Shrek3 and Last King of Scotland).... Rather nice.

I bought the Forerunner 50 with the heartrate monitor and the footpod, Because I run the same roads so often, I passed on spending the extra $$ on the GPS versions. I'm not sorry. The thing times the run, counts my steps, records my pace per mile, tallies the distance (to the foot) and keeps a readout of my heartrate.
Then, here's the good part. While I jump in the shower, I put the watch portion on my desk and the thing automatically downloads the data onto my computer.
And graphs it out.
I can see exactly where I slowed down or kept to the pace I wanted or whatever. (I am a graph nut)


joe(some much data, so little talent)nation

Refinement for January --

Walk on even days, lift on odd days. It works better with my goofy eating plan.

Jan 21, Jan 15, Jan 7, Jan 1 -- shoulders, abs, back, chest (check)
Jan 22,Jan 14, Jan 8, Jan 2 -- treadmill 4.0 miles with varying elevation, 650 calories avg, 68 mins avg (check)
Jan 27,Jan 17, Jan 9, Jan 3 -- biceps, triceps, quads, hamstrings (check)
Jan 18, Jan 10, Jan 4 -- treadmill 4.0 miles with varying elevation, 630 calories avg, 67 mins avg (check)
Jan 27,Jan 19, Jan 11, Jan 5 -- calves, gluts, inner and outer thighs (ckeck)
Jan 26,Jan 20, Jan 12, Dec 31 -- treadmill 4.0 miles with varying elevation, 675 calories avg, 68 mins avg (check)

Feel off the truck this week. Life intervened but I've made up all but one walk. Next week will be worse. Good intentions, notwithstanding, I seldom exercise while on business travel. I'll pack the resistance bands and the gym shoes/clothes. Using them is another thing altogether.

Vitamin C and niacin right after working out if you can tolerate the flush from the niacin... the C breaks up lactic acid which is released as you tear the muscle and that's a major contributor to soreness. And eat a banana, tried and true. Niacin is good for many things, including hangovers.

I don't think this is an issue for you yet, dag, but niacin for perimenopausal and menopausal women can give you a massive dose of hot flashes.

I've done part of today's workout, will save more for later. It looks like it's stopped snowing so I may end up helping with some of the shoveling. So that may turn out to be more of the workout, do that instead of the bike. Didn't walk yesterday, unless shopping counts.

In 4 days I will have been exercising for a month.

PS We have 2 pedometers; I'll see about getting them up and running so we can start using them soon.

I had to spend Saturday morning at work, so the long, leisurely run I had
planning didn't happen. Snow today. Oh well, my legs needed a little rest.

Hey Joe, the 50 looks cool. I always feel a little suspicious about pedometers
though.

Week 4

21.4 miles

Scheduled cumulative mileage: 80
Actual cumulative mileage: 85.4

Worked out.

Friday I got through about a quarter of the way through my usual workout before feeling decidedly off, and stopping. (I've been sick, and working out at the beginning seems to have made the whole thing worse.) Today I got about 3/4 of the way through. At the halfway point I was feeling a little cocky -- "Yes, I'm all better, this is going great!!" -- then a bit after that I hit the wall. That weird deep core fatigue that's different from usual, and couldn't quite catch my breath.

Stopped, stretched, feel fine now.

At this rate things should be all better by Wednesday.