Thursday, March 11, 2010
Man, today's workout was just AWESOME.
Maybe it's because I've had more sleep last night than I have any other night this week? But really, the workout itself rocked as well. I was dripping w/ sweat doing lifting and it was awesome.
Today was NROL4W Stage 2 Workout B for the first time and allll but ONE exercise was new compared to Stage 1.
Here's how it went down:
Wide Grip Deadlift from Box - 20+bar - 65lbs/10x2 (65lbs for 10 reps for 2 sets)
This move is essentially designed to allow you to go LOWER than you would if you did the same thing on the floor -- because you are not restricted by the weight plates hitting the ground as soon. (not that I was really yet because I'm not adding large plates, but I still lowered until they went just past the box.)
Bulgarian Split Squat: 10/10x2
So this had my back foot on top of a weight bench, 10lb weight plate held to my chest, standing leg well in front of the bench so I could lower my standing leg to roughly parallel to the ground without my knee travelling too far forward. It was TOUGH. Felt awesomely challenging. Worked balance as well!
Underhand Grip Lat Pulldown: 50/10 and 60/10
50 was too light, 60 felt borderline too light, will try 70 next time but suspect I may need to find the 5lb weight plate and make it 65. I LOVE THESE because I can see my biceps popping when I do them. :) RAWR!
Reverse Lunge from Box w/ Dumbbell Forward Reach: 15/3+25/2+15/5, 20/10
So..... these felt crazy. I do not like reverse lunges as it is. I feel weird stepping back into space... I dunno. But anyway -- from the step it was kind of... nice? But I still had balance issues a bit. At first I tried 7.5lb dumbbells, but they felt way too light. ALL THE 10lbers were in USE! so I tried the 12.5lbers but... too heavy. So I went back to the 7.5 to finish the set. Luckily when I came back the 10lbers were available and that set felt strong.
My right ankle -- the one I sprained before the marathon -- still feels really weak sometimes and it's apparent on balance moves. I need to strengthen that baby!
Dumbbell Prone Cuban Snatch: 20/10, 15/10
Yeah, tried 10lbers first, which was great for the wide rowing motion, but too heavy for the rotation at the top. So essentially this move has you go to an incline bench -- adjust the incline to be very low, 30 degrees or less. You kneel on the seat pad and lay face down on the back part so your facing the floor. Then with a dumbbell in each hand, you make a wide row motion -- upper arms getting perpendicular to your body and elbows bent at a 90 degree angle at the top, then you maintain the angle and rotate the dumbbells up so that your arms get in line with your body, then reverse the motion to start. So since the rotation was going nutso w/ the 10lbers, I stepped it down to the 7,5lbers on the second set.
THEN CORE STUFF!
Swiss ball crunch: 10/10x2 (10lb weight plate on chest)
Reverse crunch: 10x2 - may try these on a bench or something next time to add difficulty
Lateral flexion: 10 perside x2
The lateral flexion was... weird. I think I need to pick a harder variation. I started with the simplest which was basically lay on your side with your legs bent 90 degree angle, thighs perpendicular to the rest of your body, elbows by ears, head resting on arm. Then you rotate your LEG so that your lower leg comes up by around 45 degrees, hold 5 counts, lower slowly. Uhhhh ok?
The next one up has you side crunching your upper body w/ your legs staying still. Then step up from that is side crunching w/ the lower leg curving thing.... then it's doing a side crunch from a stability ball w/ legs extended straight to the ground, balancing on your side. So I have a lot of variation to play with and I think this one was *HTTHTHHBBBSSSPPPppp* (that was a rasberry sound with a thumbs down).
Then - Prone Cobra - 60sec. Felt good. YAY!
THEN! INTERVALS! It called for 15min -- the book advises around 3min for warmup, and then 1 min on 2 min recovery -- so I had 3 min jogging around the track to warmup, then sprint for 1 min, walk then jog for 2 and repeat 3 more times, for a total of 4 sprints.
I felt that I wasn't REALLY running at full out, but my left hip/IT band was feeling slightly odd so I was kind of holding back JUST a tad -- but still seriously BOOKING IT compared to my ordinary running pace. It's fun to run fast! :) I know my form gets more efficient, which is really a great use of running fast -- meaning, I don't bounce up and down, my arms are pumping up and down, not a lot of side to side motion -- the line becomes much straighter and whatnot. It was nice to feel that! I remember when I first started doing that, back in the summer of 2008 when I was taking that Runner's Yoga Class is when I was introduced to that... And I'm excited because I wanted to add some speed work this year and that is a good start I think.
So all told it took about an hour, burned 727 calories.
Last night I made Mama's Red Beans and Rice (Chef Meg's Makeover) and it was sooooooooooooo good. SO SO good people. And I'm extra proud because I soooo made this from scratch.
The exceptions being - can of diced seasoned tomatoes and I did NOT make my own smoked turkey sausage - sorry. HAHAHHAA :D
BUT - I DID soak and cook all those freaking kidney beans, I used seasonings and not some creole seasoning blend, and it tasted so freaking good. :) So I HIGHLY recommend that recipe - I went a little nuts eating it last night, only ended up about 17 cals over but still. I'm thrilled that I have leftovers for lunch today. :)
Also - my DH bought me some awesome organic popcorn kernals from the health food store yesterday - they seriously taste SO GOOD. Maybe it's extra apparent because I had been eating stupid microwave popcorn recently a bit... but yeah. YUM. But while he was there he also bought me *DUNDUNDUNNNN*
After I bragged on him yesterday. He told me and I was like, aww that's so sweet- if it wasn't CANDY. And he was like OH NO!! hahaha :)
The health food store has these awesome awesome awesome caramels. I don't even like caramel really but I love these things. My favorite is the celtic sea salt - you can really feel the big flakes/chunks of salt in there. It's amazing. HAHAHA It's been over a week since I have had any candy, though, and I was feeling strong, so I bagged them up in a ziploc bag (along with the Tiger's Milk bar he got me -- the second ingredient is HFCS... undecided on if I'm going to eat that or not...) and threw them in the back of the highest shelf in the cabinet behind some stuff.
Also - America's Next Top Model. I haven't finished watching the first episode yet - I'm right before the makeovers - but wow, I didn't realize a new season was starting so YAY for TiVo since I have a season pass set up for that show it just recorded it anyway.
Tuesday, March 09, 2010
Sooooo - I've eaten a lot of food already today! haha.
It's kinda strange on my rowing in the early AM days because I'll eat something before/rightafter rowing. (This morning it was a little bitty apple before and a medium apple after - granny smith and then pink lady!)
After rowing I lifted weights (more on this later), didn't run cause I forgot my running shoes at home and decided it was ok not to run today afterall, so then I go home and I need my protein!
So protein smoothie, and then I need some solid food so I eat some PB and pretzel sticks (my favorite thing ever).
Then shower and sleep!
Then when I get up I make my lunch for work and it's been a couple hours since I ate last and it'll be another couple of hours till I eat again at least, so I eat a minibag of popcorn.
So it's not like I went CRAZY - it's just all kinda spread out across several hours including roughly 2hrs of napping. :P I entered in everything for the day and I have a max of 585 cals left for dinner/etc. though, so that's definitely easily do-able.
Not sure what it'll be yet - I'm leaning towards either pasta w/ meat sauce or red beans & rice... but not sure.
Today was Day 1 of Stage TWO of NROL4W - HURRAH!
I actually hung around talking at rowing a little longer than usual because I was nervous about it. HAHAHA And I confessed, and this new (to our club) rower chick (who is soon to be our coach when my current coach leaves) gave me some reassuring extra tips about what was causing me nervousness -
the front squat/push press.
First of all -- I've never done a front squat so that was making me nervous -- and for some reason I was not confident I'd get the movement down for the push press segment. The only thing that made me more nervous was she actually mentioned making sure not to hit my chin on the way up!!! WHAT?! haha I hadn't even considered it. But when I mentioned that I was considering using the baby barbell (the short one not the Olympic size) she was all like, oh don't worry about the weight, if you come up pushing w/ your hamstrings and glutes and driving your hips forward you'll have no problem w/ getting the weight overhead. And I'm like - I know how to do that. I practiced that kind of movement when working on KB swings. I just need to explode up!
So once at the gym I took my time getting my stuff together (fixing my shoes, I tie the very end of my laces together for rowing so I can get in and out of my shoes fast and I just tuck the ends in so I tied them properly.), writing the workout on my notepad, re-tying my hair up -- basically stalling and working up my courage! HAHA :D
I meander around to the power lifting room and although there were a TON of dudes out using the smith machines and bench press stations, etc. - the lifting room was empty - hurrah! That meant I could have a squat rack to myself! :)
And because of that, I braved the Olympic size bar and went for it and VOILA! I can do it! :D I started w/ bar only, even though I did add some weight to the bar when working back squats in stage one cause I figure I'll need to work up again for the push press, and let me say - I was right! The end of the second set I was feeling it in my upper body!
My legs were not happy with me today -- both step ups and static lunge w/ rear leg elevated were on the menu today -- that rear leg elevation feels crazy! I was not expecting it to make much of an impact, but it definitely did.
Other stuff for today:
"One Point Dumbbell Rows" - basically standing in a T-shape - upper body and one leg forming a straight line perpendicular to your standing leg - dumbbells in each hand rowing up to the sides of your ribcage. This was definitely challenging my balance!
Pushups - YAY I get to keep working on my pushups. Today was at rung 2 of the bench press station - I think I'll try a set on rung 3 (bottom rung) next time.
Planks - wow I suck at planks again -- I used to be a plank MASTER. I could only hold the standard toe to elbows on the floor style plank for 30 secs (the program calls for 60, but says if you do less, just rest for the amount of time you held and then do it again until you finish -- but only if you're doing the easiest version). So after that set I did the next set w/ my elbows elevated on a weight bench and I lasted 45 secs. BUT - if I remember correctly, the last time I was working on planks I was able to increase my hold time fairly quickly so I hope that is true again.
Horizontal Cable Wood Choppers -- just pulling the cable straight across but in the wood chopper form. (Usually I've done wood choppers w/ a diagonal motion).
So lifting was good today.
ALSO - I meant to mention this before -- on Sunday apparently one of my rowing coaches (the dude who will be leaving at the end of May, not the girl who's leaving in like... 1.5 weeks! :( SAD! our coaches leaving us! but life goes on) said to my DH while he was riding with him in the coaches launch -
"So, does Dana consider herself to be a natural athlete?"
BAHAHAAHA! :D I soooo laughed when DH told me this. But VERY VERY complimented. He told me that he answered,"No, I think she would consider herself an athlete that has had to work hard to develop those abilities and is proud of it." or something like that.
He said the reason he asked is because of the way I carry myself (WHAT? COOL! haha) and how fast I've improved. :) :) :) :) :) I feel like I got a GOLD STAR from the teacher!
Today's rowing was odd - literally. We took out 7 rowers in an 8 boat. hahaha :D Apparently this isn't TOO unusual, but of course you avoid it if possible because it means that the middle seat - 5 - has to row both with stern 4 and bow 4 and it's very difficult to transition through the boat on drills (usually you add in and drop out in pairs and the back of the boat wouldn't have a partner - we didn't do any transitioning today because we had a couple of NEWBIES and it was too complicated to figure out on top of all that) and of course, you can't really row all at once because you will have an extra person on one side and be all lopsided.
BUT - it was a good row, good to get out on the water and whatnot. I think I'll enter a calorie estimate for 20 min of moderate rowing because I didn't even start my HRM - we were not rowing very continuously at any point. We were on the water for around an hour but yeah... definitely not rowing that long.
I just got a wrench thrown in my schedule! I'm being asked to work 9-6PM tomorrow and that totallllly blows. HAHA :P I'm not 100% sure I can do it yet due to being one car family and whatnot. I'm trying to think contingency plan if I AM able to work those hours - when will I run? I could squeeze in a run on my lunch break maybe - but it'd have to be very short and I was hoping to run longer tomorrow. (longer being at least 4 miles and that's not happening over a 1hr lunch with me having to eat and change and all that good stuff.) AFTER work it's going to be rapidly getting dark if it isn't already. (If only this could have happened NEXT week after we SPRING forward!) I think I'd feel safe running on Campus in the dark... just never done it before. I'd have to do some loops to get a longer route w/out venturing into less comfortable places, though... so something to think about.
Friday, March 05, 2010
I'm reconisdering my Off Day strategy -- I think it's going to help me!
Lately I've been taking off Mondays and not intentionally taking off any other day, but randomly not working out on some days and almost always not working out on Fridays.
I think a better strategy will be to knowingly accept my tendencies and GO WITH IT -- rather than taking the days off I really want and then more to go with it because I don't have a good plan.
Mondays- OFF unless I don't work/work half day and or just feel like it.
I wake up too early on Mondays (for my sleep schedule) to feel good about waking up any earlier to go workout. It's just not likely to happen.
Fridays - SAME! I just don't have that mojo to do it on Friday. I dilly dally until it's too late to go -- OR wake up so close to the time to cut it that if I hit any delay I don't have enough time and I go OH WELL.
This is two off days in a week -- which means I really want to be doing something every other day of the week. I took those two days off during marathon training and I was consistent as clockwork with my planned workouts during marathon training. (Granted I let ST slide but I didn't PLAN for ST so I'm not going to be hard on myself about that.)
So! NEW plan!
Monday - OFF
Tuesday - Rowing + NROL4W + short run
Wednesday- Run only
Thursday - NROL4W + run
Friday - OFF
Saturday - gym class + run
Sunday - Rowing/gym class/something.
Tuesdays are going to be the toughest days -- obviously - because I'm waking up so early to row, I need to do NROL4W that day I think unless I do it on Sunday... but weekends are often unusual and running is easier to fit on the weekends for flexibility than some lifting program that requires me to hit the gym (say I'm traveling or whatever) - I need those days to be during the week so Tuesday and Thursday it is.
Soon I will be doing intervals after NROL4W so we'll see how that goes with the running and whatnot - might be some intervals/speedwork. Which will make Tuesdays a toughtough day but it'll be ok.
Wednesdays will be an easy day -- run. Maybe a bit longer than other midweek running days but not a HARD run. Easypeasy.
Thursdays will be lifting and running -- again, will need to see what the NROL4W plan is for Stage 2 to fine tune this.
Saturdays will be a longer run probably, with or without a gym class as well.
Sundays rowing will be dependent upon whether everyone signs up or not, so if I don't have people I'll hit the gym for a class and if the gym is also closed then I will do something at home, even if it's a yoga podcast, just to stay active.
I've always felt that you should be honest with yourself about what you WILL or WON'T do and stick to what you WILL do and work with that. If you know you hate running and you're not interested in reaching any kind of running goals (like running a 5K or something) and you find yourself making excuses to miss every running workout -- FIND ANOTHER KIND OF EXERCISE!! You don't HAVE to run! But be honest with yourself about what's going on so you can find the problem and fix it.
I am lazy on Monday and Friday. If I was really hardcore I could find it in myself to wake up earlier. I love rowing -- I make myself get up at 4:55ish on a weekday so I can go row. But that's Tuesday -- there's no rowing Monday and Friday and those are days I could use the break.
And now that I've admitted my weakness, I have the knowledge I need to be harder on myself Tue-Thu about getting THOSE workouts in and giving them the preparation, time, and effort they require. I'm giving myself those days that I don't want to workout -- for whatever reason -- so I need to give it my all on those other days.
I can COMMIT to doing that, I know I will. When I started, I knew I could commit to walking on a treadmill 3x a week for 30 min. So that's what I did. I didn't think I'd be able to run, or brave the strength training floor downstairs, or regularly attend some exercise classes -- so I didn't worry about that. I freed my energies to focus on what I knew I could commit to.
OK I think I've made my point and I've made my life easier by making a specific plan with reasoning behind that plan. Not that I won't ever be flexible with myself if I need to be, but this will work for me on a regular basis and I'm happy with the plan. :) WOOHOO!
So... if you couldn't tell already, I didn't make it to the gym this morning. I woke up with just the right amount of time, and got delayed with something, and ran out of time. I can't bear to wake up any earlier on Fridays and I'm sure my delay wasn't really unavoidable, it was self sabotage, so I'm accepting my subconsciousness's plea! HAHA :D
I decided that this week it will be a good thing to do the NROL4W and run and possibly also gym class on the same day -- so I don't have to deal with running or dancing on legs that did a million lunges the day before. directly afterward it should be much more bearable (for me). The soreness will be dealth with while rowing on Sunday and I can handle that cause I'll be sitting down. ;) HAHAHA. Not that my legs still won't be sore but it's just a completely different feeling.
So.... I had HOPED to be able to do the Oak Barrel Half w/ CLOVERR1 on 4/3, but that just isn't going to happen. Finances and life stuff is just going to be too full at this time frame -- hopefully with DH finishing up his PhD!
Intead I'm dreaming of much more far off possibilities because they are too far away to have any major red flags. :D HAHAHA. Such as Miami Marathon (or possibly half) in January 2011 and Chicago in October 2011.... also dreaming of London Marathon... yeah.
But sooner I'm also slightly dreaming of this WARRIOR DASH.
Did I ever mention the TOUGH GUY on here? Well this is like BABY Tough Guy -- for Americans. haha. So maybe a good idea for me to try that out to see how I like/cope with an obstacle course race? The Southeast Event is May 22nd and 23rd in GA. Life might still be too crazy then and also too moneyless, but I should have a better idea about that sometime sooner than I will about some of these other events. :P
But until then! The immediate future - tomorrow, lifting and run (maybe a class in there or just some nice yoga after my run?)
Get An Email Alert Each Time ZIRCADIA Posts