today, in my mind, was veteran's day, and while i didn't officially have it off, i took it as a holiday. i stayed home and slept and it felt great. by night, i went to the wild asparagus contra dance. hey, that's exercise!
tuesday 11/13/2012 - spinning and dancing
spinning
met up with laurie again to do spinning class since i didn't go to spin last night with the team.
bike settings:
seat height - I
handle height - 4
seat depth - 5
base gear - 9-8 (it was 9 most of the way through, but by the end it was 8)
hard gear - 13-12
climbing gear - 16-15
average rpm - 81
average wattage - 139
total kilocalories - 304
time - ~35 minutes
dancing
around 5:15 i met up with marc in the new morning bakery parking lot and we tromped off to portland. the weather was quite nice; only a little rain on the way up there. and we kept ourselves occupied chatting about the latest this and that and what's been going on and what we know. the dance was great, of course, but i got the feeling about 1/2 way through that i might be pushing my limits. is it possible that 6 days/nights in a row of dancing is too much?
wednesday 11/14/2012 - running and weights
i'd thought about going swimming this morning, but wasn't able to get up after getting home around 1am last night. and there was no time to do a workout at noon because of the soup kitchen. so, i relegated my time to doing both running and weights tonight, since i didn't do weights last night (because of dancing, of course!)
running - map: http://goo.gl/maps/kBjV7
it was a really nice night for a run and i was very comfortable with my pace. i could see the others running ahead of me but by now i'm used to that. i knew i wouldn't be running the longer version of the run (all the way to the fairgrounds) but at least i knew the route this time. as i was trucking along, i noticed canada geese flying overhead, and i was reminded of this paper that my volleyball coach gave me way back in high school. it had to do with geese and the role of the sub. each goose in the group is vital, and any goose may have to take the leading role at some time during their migration.
it occurred to me then that this is a club, not a team. there isn't even a captain, only a president. there are no leaders. no one to encourage the "subs" to keep going. so that was a weird realization. i feel like i have those realizations regularly. this time i was OK putting it out of my head. yes, this is an individual sport. i get it. rugby was a club, but more like a team. you can't play rugby without at least 7 people. any person can do a triathlon any ol' time they want, by themselves, with no support. sigh.
but i did write to the coach and mention to him that i would like to know where we're going before we go there. it is best for me to know - after last week's sensation of feeling lost - where i need to turn, what landmarks to look for, etc. he wrote me back and said that he wasn't satisfied with last week's run either, and that his email time is limited but he would try to put something out there for me. and the best part of the email was when he wrote, "thanks for sticking with us...I hope that more folks see you out there and are inspired to join us. It's hard to get people out that don't think they are fast enough to participate." i wanted to write him back and tell him that i'm intimidated by the people on the team. they are all crazy good at everything.
summary: 3.6 miles, 40 minutes, plus 2 laps around the track (0.8 miles)
with 2 superfeet in each shoe, minimal ankle pain, slight knee pain and tightness in quads
weights
again, i was alone but since i'd just run, i felt pretty nimble albeit tired. the gym is starting to get more empty at this hour (630pm) which is just fine with me. though, everyone seemed to be hogging the 25 and 30lb dumb bells, so i had to shrug with 20s instead. i think next week i'll up the weights on everything and decrease the reps.
| bicep curl | 20lb bar | 3x15 |
| deadlift | 20lb bar | 3x15 |
| bent over row | 20lb bar | 3x15 |
| tricep pulldown | 17.5lb | 3x15 |
| tricep overhead - cord | 17.5lb | 3x15 |
| shrug | 20lb each | 3x15 |
| seated row | 50lb | 3x15 |
| military press | 20lb bar | 3x15 |
| assisted dips | setting 12 | 6 |
| abs: | ||
| crunch | 30 | |
| side crunch | 10 | |
| supermans | 30 | |
| double leg lowering | 10 | |
| flutter kick | 100 | |
| alternating toe touches | 30 | |
| 100s | 1x | |
| plank | 2x15 sec | |
| penguins | 30 | |
| situps | 30 |
i would like to attempt the assisted pullups again, but i'm not exactly sure what setting to put it on.
thursday 11/15/2012 - spinning and running
spinning
went to spinning with laurie again. this may be our new ritual, though i do like zumba too. this might be the last term where laurie will work out with me, as she is hopefully going to finish her thesis this term and then who will i work out with? i can't go to zumba alone!
anyway back to spinning. this day turned out to be very much like tuesday as far as watts etc. the workout is virtually the same each time so it's no surprise. the teacher said he'd make us a new one for next week.
bike settings:
seat height - I
handle height - 4
seat depth - 5
base gear - 8 (too hard to do 9 today)
hard gear - 12
climbing gear - 15
average rpm - 80
average wattage - 138
total kilocalories - 302 - i had to push myself to get over 300
time - ~35 minutes
running - map: http://goo.gl/maps/xNqHy
my intention had been to do about 3 miles and then come back and do some swimming to get limbered up for tomorrow morning. but since there was a group to run with, i met up with them and they said they wanted to do around 4 miles, and were tired of going out to the covered bridge, so they thought we should go downtown instead via the bike path. that would have been fine if i knew how far it was to go 1.5 miles out and 1.5 miles back. but i didn't, and so i ended up running the whole thing and not doing any swimming afterwards which was unfortunate.
we ran from campus to the bike path and all the way to the end of the bike path and back again. it was, again, a great night for running, but this evening i discovered, as i started to run, that my pants were falling of while i was running. i thought, how strange, and tried pulling them back up. but they kept working their way down. and it was getting to the point where i was either going to have to pin them (but i didn't have a pin) or hold them the whole time (what a bother!) eventually, i yanked them up high enough (and maybe they warmed to my body?) that they stayed put. but that was a major frustration!
summary: 5.0 miles, 57 minutes
ankles started hurting again.
this evening after all the running i went home, got my car, and went to fred meyer to find some new running shoes, insoles, tights, other exercise clothes, etc. found a bunch of stuff on sale, and hoping that the clothes all fit, since i didn't want to try them on at the store (fitting room was locked, would have had to call a sales assistant). [the clothes do fit! all of them! yay!] anyway i got a new ankle brace so i could wear one on each ankle. we'll see if that helps the running / ankle pain next week.
friday 11/16/2012 - swimming and yoga
swimming
5am came too early again, but i was able to whip up some breakfast - this time i kept it simpler: 1 egg, cheese, spices, salsa. brought some mocha protein shake (not too much protein in it; should have added some more) for a drink, and a banana for a snack if i got hungry later. (i didn't)
there were only 2 of us in the slow lane this morning - jake and me. thinking of it, haven't seen that guy kyle in awhile. no matter. it was great just having 2 people in the lane, though i wished that coach would have let me finish my stuff, instead of stopping me every time when jake was done. there was no way that jake would be slower than me in any aspect, so it wouldn't have mattered if i kept going with my stuff. but, oh well. i felt slightly more secure in my stroke and breathing this time, though i still had to spend some time reminding myself not to gasp. a good effort, and i got in more yardage than usual.
| 100 swim | |
| 300 swim | |
| (12 kick x 3 pull-body position/drill*/FR) by 25 | |
| *CU/hesitation/fist/index finger | 400 |
| 2x100 breath every 3,5,7,9 strokes by 25 | 200 |
| 1x150 | 150 |
| 100 / 50 | 150 |
| 1x200 pull | 200 |
| 2x100 breath every 3,5,7,9 strokes by 25 | 200 |
| 1x200 | 200 |
| 2x100 | 200 |
| 1x100 pull | 100 |
| 200 EZ mix FR & NF | 200 |
| total | 2000 |
yoga
laurie really wanted me to go to yoga with her today so i did, thinking that it would be a good way to stretch out from the week of activity. several of the stretches were really good - ones for the shoulders and legs. but what i didn't like was the number of chaturangas that this woman wanted to do. i think the class is called "power yoga" and i know that, in the past, that has meant lots of chaturangas. one day i might do this pose right, but for now it is wicked on my wrists and i just don't care for it. so i try to do other poses while still trying to look like i'm doing it. awkward. for me, the yoga i like best is where we find a stretch that works for me and hold it for awhile. that's my kind of yoga. this was OK, but not my favorite.
saturday 11/17/2012 - rest and dancing
i know i was feeling extremely sleep deprived when i arrived at this weekend. so saturday morning i slept until 1030 at least, then lay in bed until about noon when i started feeling really hungry. ate some brunch, did a few things, then felt crampy and lay back down and slept from 3-5, at which point i got up and got ready to go to the potluck before the contra dance.
the dance was not all that aerobic, but i did have a good time dancing with people and teaching new people different techniques of dancing. it was good to have something to do that was slightly physical :)
sunday 11/18/2012 - day of rest
in rugby, when we sing the song "days of the week", we would say that "sunday is a day of rest" or for some groups, "saturday's the lord's day." this weekend it just felt right to have 2 days of rest.
i did go for a short walk with jon this afternoon. before it started raining for real.
and hey, my friend joan is doing her 2nd ironman today! i am tracking her online. which is almost like working out, right?
GO JOAN! she just finished the race in like 14:56:10. i am so proud of her!!!
No comments:
Post a Comment