Exercise Goals for 2009

every flippin day

takes like 3 hours to walk it. usually i get a ride.

oh so 20 miles total hah that seems sorta scary...

wow, every day 10 resp. 20 miles is quite an exercise - I'm impressed, good for you!

i had huge blisters.. eerr i have huge blisters lol.

worst part. oh well, im thinking of slowly trying to end up kinda sorta jogging there.

that would be a huge exercise..

oh yeah sorta of an update..

ive settled with a workout regimen...

i have two versions a strength and an endurance

i read up on this thing called 1 rep maximum.

for strength u lift like70- 80% of it 5 reps 5 sets etc.. for endurance 40% 25 reps 5 sets.

so ive settled on 70 pounds for now strength, well i can bench like 150 ish? but its hard as hell, and 100 seems to be a good choice. lowering the chance of hurting myself. and 30 pounds as endurance.

lower than by what it says.. and i have 10 pound barbells so i think everything is right.

my cousin is huge lik 350 pounds, and his endurance weight is my strength weight ROFL!

he cant bench my weights for strength anymore they are too light..

so we are at an equilibrium of sorts on the weights. i curl strength he curls endurance..

anyways thats all im at so far. and the walking which makes me feel good, the next day anyway. =P

i have got to stop posting in sentences.


gah! paragraphs!

I'm still doing the two 1.5 hour classes each week. Practicing at least 1/2 hour other days. Walked 2 hours Saturday, 4 hours Sunday. It's all good. It certainly means I sleep very well and very deeply.

How will I ever recognize you when you come to New York? Boida and I recently talked about you behind your back over lunch. By her description, you must have been losing tons of bodyweight since the two of you first met in real life.

tons! I hope not.

I'm definitely firmer than I was five or so years ago, but I'm definitely recognizable. I'm not on any kind of skinny-minny track. So not my gig.

Uhhhh ... we were actually talking metric tons, which are much, much lighter than imperial tons. (Nods assertively.) (Did that save the situation?)

Glad you're still recognizable.

Firmer and you've got to be pretty damn fit too. That's a lot of exercise. Good goin'.


Did my usual yesterday (elliptical, weights, ball crunches), and intervals today (6.5, 7.5, 8, and 7 mph, respectively, quarter-mile each).

The 8 mph (7 min 30 second mile) interval was FAB. That's just about the speed I want to go at all times and I have to slow myself down the rest of the time. Finally I was able to "relax" and go the speed I wanted to go. It was very hard (as in, "relaxing" into the speed my body wants to go doesn't mean it was easy, I'm still not fit enough), but felt so great.

I've gotten my schedule together. Hey, it's only March.
Monday morning I take four changes of clothes to the gym and bring four lunches to work. AND I do about 30 minutes of weights routine emphasizing ARMS. Also do a bunch of AB work.
Monday night run home optional
Tuesday: Run five or six miles beginning at 5:30AM in the park.
Go the gym and work SHOULDERS. Do the AB work too.
Wednesday: Speed day. Run 3.5 miles as fast as I can go. At the gym work on the BACK with Pull-downs. Do AB work, natch.
Thursday: Run five miles pretty hard. Go to the gym for Pressdown and Pullups.
(Rain days make-up are night runs and Mondays.)
Friday is long run day. Go for ten to fifteen miles. Take an afternoon nap. No weights.
Saturday: Morning run of five, try to be solid. General weight work, have a sauna. Take home laundry and lunch Tupperware.
Sunday: Race day or long run of ten or so.
That should be about 30 miles a week plus.

I had the best run tonight. I was in a hurry because I had some groceries being delivered and I had to be home by 8pm. I ran really hard. Only a little over 3 miles but zooooomed it (for me) averaging 9:13 per mile. (This from a guy who felt lucky to be in the 12 minute corral only two years ago.) Got to the subway, trains came as if three wishes had been granted.

I was home at my usual time. In other words, I went to the gym, worked on my crunches, did the shoulder presses and then ran to the North End of the Park and still got home at the regular time.

Joe(I ran at warp speed)Nation

True - I've noticed a serious improvement in my overall fitness level. I sometimes forget where I've come from in terms of my fitness in the past three (!) years. There were definitely times when I didn't think I could keep going - the threads here really kept me honest with that. I'd lost some weight just at the beginning of the process but I wasn't at all firm and fit.

Thanks be to these health/nutrition/fitness threads.

chchchchanges

Warp speed!

it's a bird it's a plane it's warpMan!

Yay chchchchanges.

I went on Thursday as usual (bike, weights, ball crunches), couldn't do my long run on Friday because I had to go pick up the kid from school -- she wasn't feeling well. (Turned out OK.)

Good news/ bad news was that the lack of a run BOTHERED me. It's the most important workout of the week pretty much, I always have to psyche myself up but am so happy once it's done (and sometimes during). Just felt wrong to not do it. So managed to go yesterday, Saturday.

It sucked, but I did it. I've been taking care of a sick kid since Tuesday, pretty much (she has been better and worse and has required varying levels of ministrations) and I was tired. I only made it half a mile at 5.2 mph, then had to drop back to 4 mph for much of the rest (didn't pay close attention but probably roughly half of the rest at 4 mph and the other half at 5 even). Then afterwards I had chills and felt really lousy for a couple of hours. Seem fine now, and glad that I did it even though it was so rough. Hopefully next week's will go better.

It always feels good to defy the lazy devil inside of you and exercise regardless -
good for you, sozobe. I hope sozlet feels better too!

I was pretty good all week long. I actually felt so great Thursday that I extended
my usual weight training which gave me very sore muscles on Friday, so I skipped. Yesterday, with sleep overs and rambunctious girls, I at least got 20 minutes out of it on the stationary bike.

Regardless, I will be fit for the hiking trails on Friday with Thomas.

Thanks for the good wishes, CJane. Sozlet's better, I got much worse after I wrote that (not sure if pushing myself too hard was the problem or if the fact that I was already coming down with something was what made it so hard -- the latter seems more likely). Yesterday was still feeling awful, better today.

Went to the actual track for the first time in a while for intervals today, it was fun! Definitely different from the treadmill. No idea how fast we went but it wasn't slow -- I'd guess 7 mph range for most of 'em, with acceleration during the last 100 meters.

Have fun on Friday, CJane and Thomas!

Hey, where's George? It's been eleven days since we've heard from him.

His last post was on the 13th and he had not mentioned any vacation either.
That's worrisome! We should ask the Boston crowd to check on him if he's okay...

sozobe, do you usually take flu shots in the beginning of winter? It really helps, especially when you're around kids a lot, and I know you are. Kids bounce
back in a few days and one lingers on for weeks and weeks with cold symptoms.
I also like these Airborne effervescent tablets you can buy at Trader Joe's . At
the onset of a cold, they help tremendously.

Last post on Fantasy Baseball in Yahoo was the 22nd. I s'pect all is well.