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    ON2VICTORY   47,159
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Had a good Thanksgiving workout...

Friday, November 23, 2012

After such a great personal best at the half marathon on the 18th, I had decided to not run the Webster Turkey Trot today for safety reasons. I didn't feel that my ankle could handle being in a race so soon after a half marathon and I didn't want to push my luck. I haven't given it a second thought. I have been stretching and taking care of myself and it has been paying off nicely.

Today, I got to meet a new Sparkfriend, Mobycarp (Kevin). He had just finished the Race With Grace and he stopped by to see me at the hotel where I am staying. Boy did he turn in a fast time... Yowzers. I'll let him tell the story in his blog but let's just say holy cow dude.... Fast!

We talked over coffee and I told him I needed some help with a kettlebell move I have had some trouble with.. The snatch. I had a kettlebell in the trunk of my car so we promptly went to the parking lot and practiced some moves. That was pretty cool.

After he left, I had about a half hour before I had to leave for dinner. Rather than put off a workout because I couldn't make it to the gym, I did a quick intense circuit in my hotel room. I had a really small area BUT I wanted to show in these pics that you don't have to have a large area to get in a good workout.

******* THE FORMATTING IS WEIRD ON THESE PICS but I can't change it, they were uploaded from my IPAD *******

Sorry about that... I didn't want to wait to post these until I get home

I bought suspension bands by Go Fit for about $30. They fit in between the door and the frame and allow you to do a number of suspension exercises.

You can see demos from DVDs I posted on You Tube for basic kettlebell workouts and suspension bands
www.youtube.com/user/rwa
dhams1




*****Suspension push-up *****


****Squats ****


****Ring Rows ****


I set up some bands for core twists




***Kettlebell 2 hand swing ***



**** 1 armed clean with overhead push press ****






****and finally... The Kettlebell Snatch ****





After dinner, at around 1045 pm, I felt pretty good so I did a really light and easy run (not anything close to race pace) for about 40 minutes. I didn't use the Garmin to track how far I went, I ran by time and how I felt. I also kept it close to the hotel in case if things went sour, I could get help quickly if I called. Everything went very well and felt pretty good, ankle wasn't stressed and I kept it a nice easy pace.

Feels good to get a routine going again.

Thanks for the comments and for all of the support, you folks are the best.

Plan on getting together with Mobycarp tomorrow morning for a kettlebell and free weight workout...
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  Member Comments About This Blog Post:

EFFRAYECHILDE 12/4/2012 8:43AM

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SERASARA 11/26/2012 12:45PM

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IAMAGEMLOVER 11/26/2012 11:48AM

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JIBBIE49 11/26/2012 12:15AM

    Great.

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VOLLEYGIRL77 11/25/2012 9:18PM

    Congrats on working out on thanksgiving ! That's dedication!

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GOOSIEMOON 11/25/2012 9:01PM

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BLUEJEAN99 11/25/2012 1:57AM

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JAMER123 11/24/2012 9:29PM

    Excellent!! Thank you for sharing. Sure is fun to meet other Sparkers!!
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ROCKYCPA 11/24/2012 6:38PM

    Stay motivated.

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ALIDOSHA 11/24/2012 5:06PM

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MARYJEANSL 11/24/2012 4:34PM

  What a creative way to get in a good workout - well done!

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HEARTS116 11/24/2012 4:31PM

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PATRICIAANN46 11/24/2012 3:18PM

  What an inspiration you are!!!!! emoticon

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JOANNHUNT 11/24/2012 3:07PM

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NEWTINK 11/24/2012 1:28PM

    Awesome job on the workout ... good planning emoticon

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LIVELYGIRL2 11/24/2012 12:35PM

  Boy do you have drive, ad I ca see that meeting a real live Spark friend is motivating too. emoticon

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SHOAPIE 11/24/2012 12:34PM

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CICELY360 11/24/2012 12:02PM

  great blog

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WALLINMW 11/24/2012 11:05AM

  Stay motivated!

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WALLINMW 11/24/2012 11:05AM

  Stay motivated!

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WALLINMW 11/24/2012 11:04AM

  Stay motivated!

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MIMIDOT 11/24/2012 10:32AM

    Good idea! you show us that exercise can be done anywhere. Rock on!

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KRISTEN_SAYS 11/24/2012 10:18AM

    Awesome! Keep it up!

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KARRENLYNN 11/24/2012 10:09AM

    Congratulations on your race and your accomplishments. You are right about taking care of your injury so it heals properly. Kudos for getting in that hotel workout and not saying oh well I'm not at home and not enough time before dinner.

How great for you to meet a spark friend in person. I hope to meet a few of mine sometime, that would be great.

Take care and have a fantastic weekend,

Karen emoticon

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MOMMY445 11/24/2012 9:58AM

    great pictures! you are doing so well! keep it up!

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HYATTI1 11/24/2012 9:57AM

    Nice work out and to think you can take it with you. Question if for some reason you read this and get a minute to reply...will they hold up on a regular door to a house? My home doors are not as strong as a steel door in a hotel room.

Thanks
Joanna

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OFGREENGABLES 11/24/2012 9:37AM

    nice work

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WATERDIAMONDS 11/24/2012 8:57AM

    You make it obvious that travel, whether for business or pleasure, is no obstacle to getting in a healthy workout.

Job well done, Sir!

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DNRAE1 11/24/2012 8:53AM

    Super Guy! That is you!

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JANEMARIE77 11/24/2012 8:26AM

    great job

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SHESMITH1 11/24/2012 7:48AM

    So inspirational! Who needs a gym when you have 4 sq ft?!?!?! Way to go!

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FORBANDE 11/24/2012 7:37AM

    You are rawkin' the kettlebells, bands, hotel spaces, races and well, life!!

Way to go!!

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NCSUE0514 11/24/2012 7:21AM

    WtG

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BESSHAILE 11/24/2012 7:07AM

    Isn't it interesting how you can get just as addicted to fitness as you do to chocolate or potato chips. Hooray for you! p.s. I love those suspension bands. Thanks for the tip!

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DAWN14163 11/24/2012 6:12AM

    Absolutely brilliant, as always. You show such determination and commitment. Thank you for sharing and being a great motivator.
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EVER-HOPEFUL 11/24/2012 4:08AM

    wow.i want some. emoticon emoticon emoticon emoticon emoticon emoticon

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TEDYBEAR2838 11/23/2012 8:37PM

    We definitely get the idea. You are doing great.

YOu inspire us all!

Thanks for sharing the photo's and giving us great ideas

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MOBYCARP 11/23/2012 8:34PM

    Good job capturing motion in the pictures, even if you couldn't rotate them on the iPad! I end up rotating and cropping pics on my Win7 laptop, even though I use the Linux desktop for most web browsing and Sparking.

. . . and I wasn't *that* fast. The guys who compete for Runner of the Year don't need to worry about me.

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REGILIEH 11/23/2012 4:57PM

    emoticon

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ADAGIO_CON_BRIO 11/23/2012 4:10PM

    I admire!

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JUNEAU2010 11/23/2012 2:12PM

    You really inspire me! thanks!

I saw a KB challenge for December:
Do one TGU and 100* swings on day one, 2 TGU and 150 swings on day two and so on.
Of course, I've never done a Turkish get-up, and from the videos I've seen, it would take me a month just to work up the core strength to do one. By the end of December, you'd be up to 20 something TGUs a day (the challenge allows one day off a week) and you'd be up to something like 4000 swings. They recommend mixing up the weight and the swing types.
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LINDAKAY228 11/23/2012 12:31PM

    Pics on my cell phone come out the same way. I haven't been able to get them to turn out right either. Great job on getting the workouts in and you prove that even when travelling there are ways to get it done!

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MOMMA_BEAR_69 11/23/2012 11:49AM

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Your pictures are really good too!!! Thank your for the inspiration!! Hope you and your family had a very blessed and happy Thanksgiving.

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GOING-STRONG 11/23/2012 11:48AM

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RUNNERRACHEL 11/23/2012 10:40AM

    emoticon Great workout! It's true--we don't need a lot of space. Those suspension bands look very versatile. Thanks for sharing. Glad to hear your ankle is recovering and you were able to go for a run. It is a great feeling. Keep up the great work! You rock! emoticon

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LINDAK25 11/23/2012 10:26AM

    Hey, the pictures were fine! Great workout, too. Glad you had a healthy day. It really helps to stick to a routine, doesn't it?

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KATHIC2 11/23/2012 9:58AM

  You are so true to your goals and values!

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NIGHTSKYSTAR 11/23/2012 9:39AM

    you....are....FANTASTIC!!!! Good for you, Robert....its no wonder you are doing so well!! I wish i was so motivated!!

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ALDEBARANIAN 11/23/2012 8:57AM

    Looks like you can get a great workout with the suspension bands and a kettlebell. Wondering what weight you use.

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RUN4FOOD 11/23/2012 8:32AM

    Always an inspiration.
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