I did a 1.5 mile walk with Freckles. Then I got my new Fitbit in the mail. I had an additional 4,629 steps.
Lazy day at the parents’ house. I did 1,854 steps with a mini workout of 3 rounds of 10 pushups, 10 lunges, and 10 squats.
I was back to work this day and it was very busy. I did 4,654 steps.
I went to the gym. I did a 2 mile walk and then did 3 sets of 5 back squats using the Smith machine so I could get full range of motion. Because I was increasing the depth I only did 65 lbs. Then I spent some time floating and stretching in the warm pool.
Total steps- 8,897
I put on my walking clothes in front of Freckles and then had to explain that I was going to the gym. I promised her a walk when I got back.
I did 2 miles on the track and then two sets of lat pulldowns and tricep pulldowns followed by some relaxing pool time.
Freckles got her walk too. We did about 1 mile.
I ended up with 10,395 steps.
It turned cold so there was no outside walking. I got 4,736 mostly at work. I have a coworker with a pedometer too so we are going to compete to see who is better at work.
I had Christmas Eve off so I decided to do a 12 Days of Christmas workout. This is a CrossFit tradition which is both insane and attractive to me. (Sadly, these things are not often mutually exclusive.)
I made my own based on a few I saw online.
Sumo High Dead Pull – squat, take the bar from the floor to the chin with your hands together in the center of the bar while standing up
Thrusters – bar under chin, squat, stand and push it overhead
Push Press – bar overhead
Hang clean – bar thighs to chin
Hang snatches – bar thighs to overhead
Pull ups – I was going to use the machine at the gym
It works like the song. You do one sumo dead pull then two thrusters and one sumo. Then three push presses, 2 thrusters, and 1 sumo, and so on. I was using a 55 lb bar. I warmed up with a mile walk.
The snatches killed me. I haven’t done a lot of overhead work lately and it showed. When I got to 7 and went to do the pull up, I couldn’t do anything even with the weight offset to the highest level. My arms were shaking. I got to dips but I knew I was beat. On paper it looks easy enough but I couldn’t do it. I’ll keep working on it though. I walked about 1/2 a mile to cool down then hit the pool and hot tub for a soak.
I went home and took advantage of the warm weather to walk 1.5 miles with Freckles. I didn’t even need a coat on Christmas Eve in Ohio.
Another 1.5 mile walk with Freckles. I would prefer to do my exercise walking alone because it is all stops and starts with her. Today was particularly bad. I told her to get herself together and walk. A bit later she started tilting her head to the right and shaking her head. I stopped walking and she kept walking in a circle with her head all lopsided until I told her that it was ok to just stop and take care of the itch. Once she gets focused on moving, she is all forward motion I guess.
Another 1.5 mile walk loop. I thought about sneaking out of the house but that dog is crafty. She was watching me. I was still wearing a sweater and skirt and boots when I noticed that she was eyeing me. She looked so hopeful. As soon as I came out of the room with sweats on, she didn’t let me out of her sight. When I put on a coat, she ran screaming and barking down to the basement door.
How does it work? Run/Walk at any location you want. You can use the treadmill, run outside, your own course, another race, or get your running group together (Group Discount). You can run the event any day before the race end date.
How it works – Total Mileage Program? Set your goal mileage for the month when you register. After you meet your goal update your “Actual” mileage. On the total mileage program medal, we put your name and “Actual” mileage on your medal.
I signed up for 20 miles. I based that on 2 miles every other day allowing for a few days of blizzards. I plan on walking this month. I hope to eventually find a way to not hurt myself if I up the speed.
I’m not sure that I’ll continue to sign up for the program each month because it costs money but they also have virtual races you can run.
I wasn’t feeling the best this day so I did my 30 squats for the Spartan Challenge only. I did 30 slow bodyweight squats.
30 thrusters – Holding the weight under your chin squat then stand up and press the weight overhead. I did 45 lbs.
Body weight squats
And then the weekend happened….
I was judging a trail ride in Florida and I remembered to do my squats on Friday night. This is a ride that is typically pretty boring. The terrain is flat so the horses aren’t stressed at all. I have a hard time finding anything to take points off the horses for. This year, wow. Saturday was unseasonably hot and humid. The horses all had winter hair. I’ve never had so many not finish a ride. There was other drama over the weekend too which is all my excuse for hitting my bed each night and falling into a coma for a few hours before getting up at 5 AM to start all over and forgetting my squats. I even forgot that I was forgetting my squats. So, bad on track from today.
20 modified bear complexes with a 45 lb bar – Bar at thighs, lift to under chin, squat, stand up and press bar overhead, lower bar behind head to shoulders, squat, stand up and press bar overhead, return to starting position
1.5 mile walk with Freckles
1.5 mile walk without Freckles (Don’t tell)
I’m starting 2 December fitness challenges.
I’m doing the Spartan Race’s 30 Days of Squats. You are supposed to sign up and they give you a squat routine to do each day. I’ve tried to sign up for their stuff before and somehow never manage to get the information they promise. I’m just going to do my own squat routines. Today I did 30 full range of motion bodyweight squats to work on mobility. I slowly squatted down until my butt was lower than my knees. I have very tight hamstrings so this is hard for me so I held on to a counter so I could do it without falling backwards. That way I could get the full range of motion. I held at the bottom for a few seconds each time and occasionally held up to 10 seconds.
The second challenge is Brooke: Not On A Diet’s Skinny Snowman. You earn points each week.
Lose or maintain weight each week – 15 pts.
Veggie serving with every meal – 5 pts per meal
3 fruit servings – 10 points per day
64 oz of water – 5 pts/day or over 64 oz of water 10 pts/day
Meatless Monday – 10 pts (I win!)
Complete weekly mini challenge – 25 pts
Log food – 10 pts/day
5 daily positives – 5 pts/day
Activity 5 pts/30 minutes max 50pts/week
This week’s mini challenge is to write out 3 goals.
I want to lose 5 lbs minimum.
I want no fast food breakfasts because I’m too lazy to make breakfast at home.
I want to make sure I have some sort of workout every day.
I’m already behind because I thought it started in 12/1 and it was really on 11/30.
I’ve been so lazy for the past month. It makes me feel awful! When we were in Nice we walked at least 5 miles a day and I lost 5 pounds even though I was eating pasta everyday.
I took Freckles for a 1.5 mile walk today. Then I did a HIITMama’s workout that looked like fun.
“With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 10 lbs
From 5:00-10:00 use 20 lbs
From 10:00-15:00 use 30 lbs
Continue adding 10 lb. every 5 minutes for as long as you are able.”
Start standing with weights at shoulder level. Squat. Stand up while pressing weights overhead.
I had my iPod running a stopwatch and Pandora on the iPad to entertain me. I figured my main problem with this workout was going to be boredom. I planned on switching the iPad to Netflix but then that ode to squat workouts, Baby Got Back, came on so I stayed with the music.
I planned to do the next HIITMamas workout but I was pretty stiff. I decided to go for a walk. Freckles decided she was coming too. Apparently this is our thing now. I tried to sneak out without her because it isn’t exactly a workout with her stopping and sniffing all the time. I’m not sure how she knew what I was up to but she was glued to my side and was not letting me out of the house without her. We did about 1.5 miles.
Little did I know when I typed that I was “pretty stiff” that it was only the beginning. On Wednesday my thighs and butt hurt. I spend most of the day getting up and down off the floor. I was pretty pathetic at it. My tech for the day had also done a heavy leg workout the day before. He was pathetic too. At least I didn’t groan when I got up and down.
On Thursday everything felt better except for my inner thighs which suddenly decided to hurt like crazy.
I have been going for 1.5-2 miles walks most every day. I’ve been doing some stretching daily to get my legs moving again.
I took Z to her first 5K on Saturday. I didn’t really mean to. I signed up because it was a costume-wearing opportunity. Then I realized that they had trick or treating so I decided to take her. But, I didn’t know what to do with her while I ran so I decided that she was doing the 5K too.
I was going to be a fairy but at the last minute I couldn’t find my wings so I went with witch.
Z was Merida from Brave.
We got there early to sign her up and this guy was running around sneaking up on people.
Z completely lost her mind. Oh the joys of an autistic kid who is not firmly tethered to reality and who I forgot to medicate! She ended up screaming and crying because he looked at her. I finally got her to shut up by threatening to take her picture and post it on Facebook. Yeah, if it was true terror that wouldn’t make you shut up so fast.
We got to the start and I explained that because we were going to walk that we would go to the back of the group and let the fast people be up front. She lost her mind. She started yelling that she was a fast person. I said that no, actually she wasn’t and besides I meant people like my dad who race all the time are at the front. She wasn’t having it. I told her that I was going to stay right behind her but if she got separated from me in the initial crowd that she should go to the side of the trail and wait. She said, “You’re right you’re going to be behind me because I’m faster than you.” I’m not opposed to some trash talking but this kid is nasty and out of touch with the reality that she is an overweight, out of shape couch potato. She truly believed that she was fastest person there.
The race starts and she takes off at a full sprint. She’s weaving through people like a maniac. I chase her down in time for her to drop the crown off her head and stop to pick it up and almost get mowed down by a herd of runners. I tell her to stop it because she’s got 3 miles to go and can’t keep this up. She takes off again. I catch up to her at about 1/4 mile where she slows down to breathe. I order her to walk. She does for a few steps and then runs again. At about 1/2 mile she stops and says, “I don’t feel so good.” No kidding, kid.
From there I had her run to landmarks and then walk. We also worked on pacing. She only had a full out sprint and a walk. I set a really slow jogging pace and had her keep up with me for sections.
There were people in costume on the trail.
Eventually we came up to the guy that she was terrified of previously. I told her that all she could do was run. She ran screaming.
It was a nice walk along the towpath of the old canal.
At 1 mile in the leaders were coming back. She started trash talking them. “Why do you have to run so fast? Why are you showing off?”
At 1.5 mile I heard her invoking my father like a deity, “Oh, Grandpa Ron, if you could only help us now!”
I decided she needed a goal so I pointed to some walkers a ways ahead of us and told her that our goal would be to pass them. I was not specific enough. When we passed them, she turned to them and said, “We’re beating you!” I told her that they now had permission to beat her right into the ground if they so desired. For our next people we decided to try to pass I told her that we were going to do it “without being a jerk” and made her repeat it several times.
When they passed us in return she wanted to run but was worn out. She made a big show of “allowing” them to pass her.
At one point she started complaining about me. “How is it even possible that you are faster than me?” I told her that I had longer legs, was in better shape, and worked out more. She didn’t like that explanation. I also told her that I was strolling and asked if she wanted to see me walk fast. She declined.
Soon we were back to the guy she was afraid of. He remembered her and was going to leave her alone but I told him to make her run. He took a step towards her and she screamed and ran.
Flying monkey guy and I stood back and watched her run shrieking down the trail and then high-fived.
I’m just glad we didn’t get chased by these guys.
That game always stressed me out.
We finished in 50 minutes which is my slowest 5K ever but it was good for her to get some exercise.
My goal for this week was to go for a 2.5 mile walk every day. I did that and sometimes managed to go for more. My hip is feeling good most of the time so I think I can get back into some normal workout routines soon.
I’ve also been doing the #sizedoesntmatter yoga challenge on Instagram. Here are a few of the photos.
I went to the gym and planned on doing some walking. I was still nursing the hip injury but it felt better when I was walking. So, I did around 2 miles of fast walking. It felt fine until I stopped. Then it was unhappy and was even madder the next day.
Took Freckles for a hike on a new trail. It was about 1.5 miles. We took it slow. I’m trying to let my hip heal this time but I’m impatient.
I also started doing the #sizedoesntmatter yoga challenge on Instagram. Every day there is a new pose to photograph yourself in. My main challenge isn’t the pose but the idea of posting pictures of myself. I hate pictures of myself. I’m @dvmheather on Instagram if you want to follow along or join the challenge.
I’m challenging myself this week to do the workout from HIITMamas every day. I woke up this morning to thunder and lightning and rain. Most of the workouts have some running in them so I figured I’d have to make something up but this one was all inside.
100 lunges (50 each leg)
100 push ups
100 sit ups
This kicked my butt. I got through 50 push ups (on my knees for doing this many) and my arms were giving out. I switched to sit ups and did 50 then alternated back and forth between push ups and sit ups until I finished. Squats are no problem for me once the sit ups were over. I did it in 29 minutes.
18 minutes of:
15 box jumps
12 push presses with 20 lbs
9 knees to elbows
I did 8 rounds and 5 extra box jumps. I’ve never been able to do box jumps. I can’t jump off of both feet at the same time. I decided to practice today on an itty bitty box jump. I used a step. I was able to jump off both feet most of the time.
I also followed a suggestion in the comments and did the knees to elbows on the floor instead of hanging.
Accepting a challenge is like mocking the gods. I started getting a cold on Tuesday but went on with my life. I never get sick. Friday was the day that the cold combined with hormones laid me flat out. Trying to breathe was my workout.
Saturday and Sunday
There are no HIITMamas workouts on weekends so I went for a 2.5 mile walk each day. To add to the fun somehow I hurt my hip on Saturday’s walk. I don’t know how. I didn’t fall down or anything. After I came home from the walk, my left hip hurts and tightens up whenever I sit for a while.
This workout is a quick one. I didn’t time it but it was less than 5 minutes. Do 21 reps then 15 reps then 9 reps of:
cleans – bar hip to shoulders. I used 45 lbs.
Because it was so short I was going to go for another walk but decided with the way my luck is going I’d either get struck by a falling tree or abducted by aliens.
It was a slow week for me. I’m not sure what happened.
3 rounds of:
15 push ups
15 sit ups
15 hip extensions
5 rounds of:
12 deadlifts – floor to hips
9 hang cleans – hip to shoulder
5 push presses – shoulder to overhead
This was a HIITMama’s workout and they said to do it with 20 lbs but I decided to do it with just a 45 lb bar. I think it is actually easier than trying to use 10 lb dumb bells on the deadlifts and cleans. I did it in 8:01.
To break out of my slump I’ve decided to challenge myself to do the daily HIITMama workout every day for the next week. If I don’t have the equipment to do something, I’ll have to make something up.
This is a HIIT Mamas workout. It was run 400 meters and then rest 90 seconds. Repeat for a total of 8 times or 2 miles.
I did this with speed walking. I started out taking it pretty easy. I wasn’t sprinting. I figured that the first mile took 11-12 minutes once you take out the rests. The second mile was about 10-11 minutes because I did some hard sprint reps in there.
I feel like 90 seconds was a little long to wait. If I was going to do this again I might have some weights available and do some arm lifts during the rest.
I was in Nashville for the weekend at a Quilts of Valor conference so it was pretty sedentary. I did get a workout in at the hotel fitness center. They had a few dumb bells so I did 3 rounds of:
I adapted a Hiitmamas workout to what I had at home.
20 Front squats, 40 lbs
30 Box jump, 18 inch box (I did step ups onto the second step on my stairs)
40 Kettlebell swings, 20 lbs (I did dumb bell swings)
50 Wall ball shots, 10 pound ball (Thrusters with 10 lbs)
I worked at a 5 K race that a friend was organizing. That means I got a shirt with absolutely no running!
I warmed up with 15 minutes of walking on the track at the gym. I did some easy racewalking which I figured was at about a 13 minute mile pace. Then I did some laps at a 10 minute mile pace. The laps are short distances on this track. To end the warm up I did 10 step ups onto a step every lap for 3 laps.
I did 3 sets of:
5 Bulgarian split squats on each leg while holding 12.5 lbs in each hand
15 walking lunges
5 back squats with 70 lbs
That was enough to get my legs wobbly.
I did some slow walking for a cool down and then did 10 kettle bells swings with 30 lbs and 10 with 35.
I need to stop doing leg work on Sundays. Mondays are my longest, busiest days at work and I get up and down off the floor all day long. I guess it helps me stay limber when my legs are sore though.
I spent the rest of the week mostly doing some swimming. I did some sets of hard fast backstroke. That makes my brain go all fuzzy. Sometimes I realize that I’m just floating in the middle of the pool and have forgotten to swim. Good thing it is back stroke or I’d probably drown because I’d forget to come up for air.
We started a diet challenge at work yesterday. We tried it last year and we all failed miserably. We put in $5 and weigh ourselves. We have 1 month to lose 4% of our body weight. That’s 1-2 lbs a week for most people. Anyone who does it splits the pot. Taking the pot that no one won last time and going out for a super fatty lunch as a group is wrong and should not happen again! Shame on us.
I found this site called Hiit Mamas. She posts a high intensity interval training workout most every day. I subscribed in Bloglovin’ so I see it on my reader every morning. I’ve been adapting the workouts to fit what equipment I have at home and my interests. For example, today’s workout was:
3 rounds for time of:
Run 300 meters
20 Wall ball shots
Speed walk 400 meters – because I have a landmark outside for that distance
20 thrusters – dumbells or bar to shoulders and then squat, stand up and press the bar overhead, return to bar at shoulders
10 push ups
400 meter walk
50 sit ups
800 meter walk
30 sit ups
1 mile walk
20 sit ups
I started out the walks working on technique again. By the end of the 400 I was convinced that I was just uncoordinated and would never get the hang of race walking. But early in the 1 mile I sort of fell into it. Now, I’m not sure that I have proper form but I figure I’m never planning on entering a judged race walking event so as long as it works for me who cares. I’m not sure how fast I was going but it felt about the same as jogging. Admittedly that’s not very fast for me but it is a little faster than normal walking. The gait feels like you are just about to break into a run if you move just the tiniest bit faster.
I started with a warm up of easy walking on the track at the gym. Every few laps I’d do 15 step ups onto a machine by the track. Then I did 3 sets of 15 leg extensions.
3 sets of:
15 leg curls
15 plie squats while holding a 15 lb kettle bell. That needed to be a heavier weight
3 sets of:
10 deadlifts with just 100 lbs
15 walking lunges
I kept this workout short because I knew I’d be coming back to the gym to swim that night with the husband.
I had a bit of a mental breakthrough on this day. When I was doing the deadlifts I was facing a mirror head on. I was wearing clothes that actually fit well instead of being a bit baggy like I tend to wear. It occurred to me that I actually look tough. Usually I go with “fat” as my adjective of choice so “tough” was an improvement. I stepped on the fancy scale that also measures body fat percentage. If this scale is anywhere to the evaluation I had about a year ago then yes, I’ve gained 15 lbs but 8 lbs of that is muscle.
I’ve been having some hand problems so I spend part of Friday at the doctor and then on Saturday morning I had to get a special splint made for my right hand. The therapist asked if I had any hobbies that hand pain might affect. I answered, “Weightlifting and quilting.” They laughed. But then she was feeling my forearm and mentioned that I was really muscular. I was so excited. It was hard to play it cool and not be like, “Really??? You like my muscles??”
Brief walk for a warm up
3 sets of:
15 hammer curls with 12.5 lbs
10 dips on the machine
3 sets of:
15 bicep curls
15 tricep extensions
This was frustrating. By this point I was having a hard time hanging onto the dumb bells with my right hand so I had to lower the weight to 10 lbs in that hand.
3 sets of:
15 concentration curls
15 tricep kickbacks
I finished with 3 sets of 15 tricep pulldowns. Then I walked for another 20 minutes. After that we went swimming. I was getting was too blissed out in the pool. I was just taking it easy and sometimes realized I was just floating and not swimming. I got out and went to the therapy pool and floated and meditated until the husband was done.
I spent most of the week doing some light swimming and nursing my ankle back to health. I did work on seeing what my max weight was for the overhead press one day. I did 80 lbs on a push press. I know I’m stronger on a split jerk where you jump a bit to get more momentum to get the bar overhead but I wasn’t up for jumping on my leg yet.
I went out and got new new shoes. I have new running shoes and they are straight from the Devil’s workshop. They feel fine for the first mile or so and then they rub on the bottom of my left heel. The last straw for them was the 5 mile walk where I had strategically placed band-aids over the heel rub and so they rubbed the top of both my feet. Of course, they were super expensive. Money wasted. Ugh.
I decided to try race walking technique for the first time. I set a timer in my garage and decided to go out for a mile. My mental dialogue went something like, “Ok, heel strike and knee straight. Roll the foot….. Ok, I think this might be right. It probably isn’t right. I’ll just go half a mile. Ow, ow. New muscles working. Oh my god, I’m going to have to work up to this. Why am I panting? Right, turn around here and do a 1/4 mile. That’s good for a first time.”
I was so uncoordinated. I have no idea if I was doing it right or not. It didn’t feel like I was going fast at all but I was breathing hard. The timer said 2:46. That’s a sub-12 minute per mile pace. Interesting.
Then I did my real workout.
10 lat pull downs with 60 lbs on the bar
100 meter walking lunges
50 bench dips – I did these in 5 sets of 10 with a few seconds rest in between.
100 meter walking lunges
10 lat pull downs
I am SO SORE from the walking lunges. I did them up and down my driveway so there was a slight uphill and downhill to them too. I concentrated and went slow so I got full range of motion. I must have done that right because everything hurts.
I swam laps. I never count. I lose track too quickly. It is around 20 laps because that’s what the husband does and I swim for as long as he does.
Still crippled from lunges. More swimming. I did one length backstroke and one length breaststroke for about 20 laps.
I did a 5 mile race with my father and his running buddy. It was a spur of the moment thing but I did better than I expected. I wrote up a whole race report about it here – Findley Lake.
There were super walkers there. One guy did it at an 8 mile an hour pace. That’s way faster than I can run. That’s faster than my father runs. So of course I’ve been researching race walking technique to learn how to beat him. I don’t have to get to 8 mph. Over a long course 10 mph would do it. Don’t judge me until you read the race report and see the kind of loving and supportive relationship we have. We are just a bit competitive. Actually, when I left his house on Saturday he all but ordered me to train for a race that is happening the next time I’m up to visit them. Practicing would just be being obedient to my father, right?
Here’s a video of a woman’s one mile walking race. The winner did it in 6:39. I don’t know many people who could run it in that. I think a 10 minute mile might eventually be possible for me.
I’ve watched videos and read a book while lying in bed on Sunday. Why while lying in bed, you ask? Because after successfully and fairly quickly walking 5 miles on Saturday morning, I went to a movie. I fell off a step in the movie theater and sprained my ankle because I am the absolute embodiment of grace. Last time I did this I was immediately set upon by muscular guys who took off my shoe and massaged my ankle. This time my sister-in-law stood over me and yelled, “OhMyGodOhMyGodOhMyGod” while trying to help in such a way that impeded me getting up. I guess that’s the difference between getting hurt in gym versus getting hurt out in public.
We went swimming for a little bit. I was pretty stiff after Saturday and wanted to see if I could limber up some. I did some slow laps. Breast stroke was easier on my leg than back stroke.
I did practice the race walking stride in the pool with my good foot. You land on the heel with your knee straight and then roll from our heel to your toe. I can’t wait to be able to walk again to really practice it.
I’m planning on going to the gym tonight and working upper body. I’m thinking curls, presses, pull ups, and dips. I can do those one foot. After that we’ll try the swimming again. My ankle is feeling pretty good so I think I may be able to do more tonight.
My father is a runner. He doesn’t understand why I’m not. He always wants to me go to races with him. He offers to run at my pace. I explain that he could run backwards in a circle around me and I’d still be too slow for him.
This weekend I decided to go to a race with him. I decided at a stupid time though. I declined the 5K on July 4 and ended up at a 5 miler on July 5.
I just walked it. I went with my father and one of his friends that he car pools to races with. I got all kinds of advice like if I saw someone with grey hair I was supposed to trip them since this race only had a 60 and over age group instead of 60-64 and 65-70 etc and they wanted to win.
From Dad’s friend, “Now we want to you boogie out there. No strolling.”
From Dad, “Ok, so when we finish we’ll go get a leisurely breakfast and then we’ll be back to see you cross the finish line.” Have I ever mentioned how loving and encouraging my family is?
I went to the back of the pack and set out at a good pace. I decided to try to beat the lady wearing pyjamas and support hose. That seemed like a doable goal. But she was fast! I had a hard time keeping up. There were four of us and a dog in front of the walking pack. Eventually she grabbed my arm even though I was wearing ear buds. She asked if I was local. I said no and that I was visiting my family. That led to a discussion of how everyone in her family had died and her sister-in-law had breast cancer again. No one has ever talked to me when I was running a race. Too busy trying to survive. Then she grabbed my arm and asked if my family was right with the Lord. Ok, time to move on. I eventually pulled away from her.
The race was around a lake. Around mile 4 the dog decided to get in the lake. Seemed reasonable and he was quite put out that his man wanted him to get out and keep walking.
Every time I saw a car like my dad drives coming toward me I was fairly certain it was them coming to see what was taking me so long.
I ended up in the front of the pack. I thought I was the first walker in. I finished the 5 miles in 1:12:22. That’s just over a 14 minute per mile pace. I was happy. I was hoping to be able to keep a 15 minute mile pace. Turns out though that there were super walkers there. The first place person did an 8 minute mile. How is that even possible?
I ended up being the 3rd female walker overall. No awards for walkers though. 🙁 Now I’m researching how to racewalk so I can be fast like the 8 minute mile guy. Ok, probably not that fast. But my goal is to be able to eventually do a 10 minute mile.
I’ve been lazy this week. I’ve only done one weight lifting workout.
Warm up – 1/4 mile walk, 1/2 mile run, 1/4 mile walk
Workout #1 – 3 rounds
8 reverse curls
10 tricep kickbacks
8 bicep curls
I used 12.5 lb weights for the curls and kickbacks. Since I was at the gym I used their assisted dip machine. It offsets your weight so you aren’t lifting your whole body weight for dips or pull ups. I set it so I was lifting 100 lbs on the dips. I was pretty proud of being able to do 30 of those with good range of motion.
5 cleans every minute on the minute for 8 minutes
The clean is the lift that goes from the floor to under your chin. I was doing hang cleans so I started with the bar at my thighs. I did 75 lbs. I think I did 75 lbs. The bar I was using wasn’t labelled. It felt like a 35 lb bar but the reps were easier than I expected so I started second guessing myself and thinking that maybe it was a light bar. Why do we do that instead of thinking that we’ve gotten stronger? I had the husband look at the bar and he thought it felt like 35 lbs too. I think I need to take a day and go and figure out what my max is on that lift now. I know I was stuck at 95 for a long time.
One of the cardio workouts I was supposed to do this week was a 40 minute bike ride. I don’t have a bike so I’ve been trying to walk about 30 minutes every day instead.
40 bear complexes
I used just a 45 lb bar. Start with the bar on the ground. Lift it to your chin while squatting. Stand up and press it overhead. Bring it down behind your head to rest on your shoulders. Squat. Stand up and press it overhead. Put the bar back down on the ground. Now repeat 39 more times.
As many rounds as possible in 20 minutes:
12x Man-makers – While holding dumb bells squat and place them on the ground. Do a pushup. Lift one dumb bell to your shoulder and then the other. Stand up and press them overhead.
¼ Mile sprint
10 Triceps dips
10 Tuck jumps
I did this for 13 minutes but my wrist started to really bother me on the manmakers so I stopped and adding in a 1.5 mile walk to finish.