Wednesday, March 07, 2012
With the sound of my curses. I dislike hills.
In addition to changing up my ST routine I've been doing a slight revamp to cardio as well. I actually started this in November but after the end of December when I went on vacation I just didn't really get back on a scheduled routine.
T / TH are typically karate training. Some classes are more of a workout than others but I adjust for that by the number of fitness minutes I claim. I am making it a priority to get to class 2x per week now, plus on Saturdays I assist. I also assist on Tuesdays but there are 2 classes on TUE so I can assist in the first and train in the second. The 1st class is mostly little kids and I seem to intimidate them for some reason. I get a lot more "Yes, Ma'am" than the black belts get of "Yes, Sir". Honestly, I don't set out to scare the short people, maybe it's because I am pretty much the only adult woman training they just assume I must be such a mean person to compete with the men that I'll eat them for dinner or something.
If I can adjust my work schedule I'm going to try to get to yoga pilates on Thursdays as well. The class runs from 5:45 - 6:45 so it is a challenge to get there in time.
M / W / F are running days (and these are also the ST days). I developed a method for my madness, to focus on 3 distinct areas - strength, speed and stamina.
Mondays are my hill days - again under the principle of that which doesn't kill me and all that. I use the hill setting on the treadmill and run the program for 30 minutes at a comfortable speed of 6 mph (10 minute mile). I am up to level 7 this week which increases the hill intervals in sets of 0.9 on the incline. Until the highest incline where instead of a 5.4 the sneaky little devil boosted it to 5.7. Next week I'll repeat the level 7 and see if I can do it without holding on during the 5.7 intervals. Once I can do that I'll go to Level 8 and so on.
Wednesdays are about speed. Until my unofficial running coach starts the track workouts again I'll be doing my version of speed training on the treadmill. My version consists of running at an 8 minute mile pace as long as I can, dropping to a 9 minute pace until minute 20 (or a total of 10 minutes, whichever comes second) and then dropping to a 10 minute pace until minute 30. Example: last week I ran for 8 minutes at 7.6 mph, 12 minutes at 6.7 mph and 10 minutes at 6.0 mph. Each week I'll push to go at least another minute at the 8 minute pace, so tonight will be a minimum of 9 minutes at the fastest pace. If the day ever comes where I can run the whole 30 minutes at the 8 minute pace I'll start all over again with a 7 / 8 / 9 split (don't hold your breath, I'm a LONG way from that milestone and not at all certain I even want to be that fast over distances).
Fridays are for distance. I do my long run on Friday nights when the gym is mostly empty so I don't feel guilty about hogging the treadmill for such a long time. They have 2 treadmills that allow 99 minutes on the timer so that gives me an 8-11 mile run depending on how fast I choose to run.
Saturdays & Sundays are my "free" days with some sort of low impact cardio like the exercise bike or just walking / slow jogging. Or maybe the elliptical occasionally although I don't care for it too much.
If I'm really pressed I can force myself to use an exercise video or a Wii game. OK the Wii is not really forcing myself, it's forcing the kids out of the TV room and generally not worth the hassle.
I've been inconsistent in following the schedule in January & February and am making it a priority this month to get back in the groove.
Monday, March 05, 2012
Will make you more strong,
You rise, you fall, you're down then you rise again,
What don't kill you'll make you more strong
Grammatically incorrect but true nonetheless.
In any contest between speed and strength I have always landed squarely on the side of strength. Speedy Gonzalez I am not, nor have I ever been (unless you count driving a car and I have the tickets to prove it). But I have always been stronger than my female peers. Of course, given that many of my peers - Spark peeps excluded - are overweight and out of shape that statement is not quite as impressive as it used to be.
So going with the theory that what doesn't kill me will only make me stronger I have made a change to my fitness routine and entered a push up challenge with GETSTRONGRRR and SAFARIBABE.
Which I will win, of course. FANGFACEKITTY is an elemental force of nature against which mere mortals cannot stand. I have my own logo; there is no way I can lose. I also have zero issues with false modesty or low self esteem.
The push up challenge is about consistency. A minimum of 3 days with a minimum of 3 sets of a personally challenging number of pushups. Bonuses for 4 sets and / or 4 days. With training for black belt this is a perfect challenge at a perfect time. The more I do the stronger I will become and the more I will be able to do. I needed something external to motivate me to work on them consistently given the deep soul searing loathing I feel for pushups. And being mildly competitive I now have my motivation.
The other change is in my ST workouts. Previously I had become complacent, doing my 15 reps at the same weight when I actually bothered to do ST, maybe once a week at the most. Time to step it up. I need strength to do pushups and get through testing, and I need to strengthen my legs to avoid potential knee injuries.
I've decided to find my limits on each of the machines and then "hang out" at that level until ready to advance. I now go to 15 reps or failure, whichever comes first. If I reach the full 15 reps then the next time I use that machine I increase the weight by 5 lbs. and see if I can still do the full 15 reps. I've been doing this for 3 days now and am still increasing weights on some of the machines, surprising myself. I'm intending to do at least 3 days of ST per week, exclusive of the pushups.
Thursday, March 01, 2012
How I did in February:
1) Maintain my weight at +5 / -14 pounds
I ended the month 1 pound over my range. Iím not obsessing about it but over range is over range so February does not earn a ďGoal MetĒ
2) Become a half fanatic by the end of August.
Ran the 2nd of 3 HMs last weekend and the final one is on 3/24, the MudDogs in Mt. Pleasant, MI
3) Do some sort of housecleaning or maintenance daily.
4) Break my dependence on Splenda - reduce to 1 packet per tea cup in February.
March = trying for no Splenda at all. Iím not sure how this will actually work but my overall goal was to reduce how much I used, which I have done. Once Iím back to maintaining my goal weight range I might start using real sugar instead of Splenda. Originally I didnít want the empty calories from the 4 or more packets of sugar I would have used per cup so I started using Splenda instead, but I think I can live with the 1 packet of sugar now. Iím still going to try for no sweetener this month & decide after I give it a fair try.
5) Finalize my budget by the end of Jan and stick to it to pay off at least 3 loans by Dec.
Debt #1 paid of in January & stuck to the budget throughout February. I was ready to pay off debt #2 yesterday but the news about the possible new position has put that on hold. All available $$ is now going to finishing as much of the house remodeling as possible so I can put it up for sale if necessary to relocate. This goal will probably be changed for March.
6) Ready to test for black belt by end of June:
6a) 4 techniques approved in February
6b) Ni kyoso suro no kata approved in February; Bassai kata approved in March
I actually completed both katas in February!
6c) Make terminology flashcards by end of February; review weekly until testing
Hard copy flashcards made but I have now found an app and am in the process of transferring them to my iPad too
6d) Assist in 4 classes per month
6e) Write down basic overall demo plan by end of February; finalize by end of March; recruit volunteers and start practicing by end of April
I have an idea for the beginning but havenít gotten beyond that. This goal may need to be revamped; if I relocate I will not be able to meet this requirement as stated and will need to substitute something, possible a weapons demonstration.
6f) Keep running so as to maintain ability to run 2 miles in 18 minutes
6g) Be able to do 40 pushups in February; 45 in March; 50 in April; 55 in May; 60 in June
And I discovered I can hold a plank for at least one minute!
6h) Start research by end of March; rough draft by end of April; final paper by end of May
7) Finish replacing all the light switches and wall outlets by the end of March. Then focus on completing 1 room at a time instead of jumping all around the house and never really finishing anything. Complete the 3 in use bedrooms by the end of December. Completing a room involves replacing all moldings & trim, doors, light/ceiling fan and drapes.
Finished the switches/outlets in my sonís room, most of mine & started on my daughterís. I have a list of all remaining switches/outlets to change and will really focus on finishing them this month.
8) Run my first marathon by October 21.
I will not even start training for this until after black belt testing, assuming in July. Might have to change or postpone this goal depending on what happens with the potential new position.
9) Other goals as they occur to me.
Got my sonís (and his GFís) scholarship application submitted; completed the last training classes to get enough continuing education hours for recertification.
10) Have fun and stress less!
So far, so good. Continuing this in March will be a challenge with the pressure to finish the house ASAP, plus testing for the new professional certification, work travel and all of the normal things that donít go away just because life has gotten busier.
Wednesday, February 22, 2012
Just a quick blog today. I received some news today which is going to cause a major revamp in my goals for the year. I can't really say anything about it right now but it will result in big personal changes for me - which are mostly good, no worries there - but I will need to take a hard look at what I had planned to do this year and what I will need to do instead and completely switch focus.
[insert small sigh]
I was doing so good in sticking to my goals these first 2 months too.
Oh well. The only constant in life is change, and life happens while you're busy making other plans.
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