It really works! Fitness theory in practice

Last Thursday, during my weight workout, I noticed that a few of the weight settings seemed easier. So I made some notes on my workout log sheet to try increasing them. Today, I dutifully increased the weight where I had noted. And it felt about right.

My personal trainer had said that you should be increasing the amount of weight about every 2-3 weeks. If you stay the same, you're not even getting the same benefit as when you started. And amazingly enough, she's right. This is the first time I've been consistent about working out regularly. And after 3 weeks, I'm ready to increase the amount of resistance. Wow!

I've been lazy about the free weights. Machines are just easier to use. Of course, the free weights make you pay attention to posture and position. And they help more than just the muscles that a particular exercise is designed for. So I'm really being lazy.

I did get on the foam roller for a bit of IT band torture.

Today, I did 10 minutes of treadmill walking, 12 minutes of rowing, 10 minutes of walking on the track, 40 minutes of weights and stretching. So that counts as 10+24+10+20 = 64 Hey! That's more than a third of 180! I'm getting better!

(I would have done more rowing to contribute to the January team challenge, but someone hopped on the one I was using, and I didn't feel like getting back on after a few minutes of walking. Apparently 2000m is enough right now.)

Catching up

Now here's change! I'm behind in blogging instead of behind in workouts!

Tuesday I went to the Y. I managed to talk to the personal trainer who set up my weights workout, and she clarified a few free weights things I couldn't remember.

So I warmed up with a 10 minute walk on the treadmill, then 2000m in about 12:00 on the rower. 40 minutes of weights, no stretching or cooldown (ouch!).

Does a frantic drive to pick up my son on time count as a stress workout?

Today I went again to the Y. 10 minute warmup on the treadmill, 2000m in 11:49.4 on the rower. 40 minutes of weights, no stretching or cooldown. I'll pay for that later!

It's amazing how much of my 2:15:00 of free time is spent in non-gym activity: driving, walking, locker room, shower... It's at least an hour. It makes it hard to do a workout when you have to decide what not to do. Oh well. I'm sure I'll get more efficient as time passes.

D.

180 - 54 - 54 = 72 to go...

Row Row Row Your Boat

So I've discovered rowing. That would be indoor rowing on the Concept 2 rowing machine at my local YMCA. Carlene is always so excited about her rowing that I decided to try it. I thought 10 minutes would be a good way to start. I managed to pull 1562m in that 10 minutes, with a few pauses to fix the foot straps. Not bad for a first try.

Then I did a 10 minute spin on the recumbent bike to ease that tightness in my calves. Rowing pulls on your calf muscles. I better remember to stretch before I get on next time.

I did my old weight workout, then some stretching - esp. those tight calves.

so this counts as 50 units against this week's 180:
10 minutes rowing (20 units) plus 10 minutes spinning (10 units) plus 40 minutes weights (20 units) = 50 units
130 to go...
Ack! How did it get to be Friday already???

Slug ventures out in the cold

It's -21C today, but I bravely ventured forth to the gym anyway.

I did 15 minutes warmup on the upright stationary bike, and a lap of
walking. Then 45 minutes of weights and stretching. I also did 5
minutes of cooldown on the treadmill.

That counts as 18 + 22 + 5 = 45 minutes.

This week's total so far: 180-41-45 = 94 to go.

I have to phone my trainer and ask if she can show me half of the
free weight motions again. I've forgotten them.

And... she's off!

So I managed to catch myself in a self-sabotage moment and stopped myself. Well, I didn't go swimming with my family, but I did go for a walk.

41 minutes, 3.7 km

139 minutes to go for this week. YAY!

I dressed about right: t-shirt, track pants, longer cuff socks would have kept my ankles warmer, Sugoi transition jacket, fleece head band, cheap gloves. I skipped the cell phone and iPod. I'll wait on the iPod until a walk seems really boring (which hasn't happened yet, ever). It's not something I've ever used outside.

Temps: +5C, wind 65 km/h (I was sheltered about half the time)

Happy New Year and Happy New Me

This is just a recap of a bunch of resolutions/goals that I've been talking about in too many different places.

MC had the idea first. Her goal for 2006 was to walk for 180 minutes, during 4 walks per week. I like the idea of counting minutes instead of workouts. You get extra credit when you do more, and it's easier to 'catch up' when you have a bad workout or week.

So, I'll start with the same plan:
Walk 4 times per week for a total of 180 minutes.

However, other activity counts too. 1 minute of walking will equal 30 seconds of running, 1 minute of cycling, 1 minute of swimming, and 2 minutes of weights.

That will do for a start. I'll refine it in February, when I see how this is really working.

My nutrition needs to improve. I'll start by eating one fruit and one vegetable minimum per day. Yes, this is a sad place to begin. This will be reviewed Feb 1, with a possibility of increase.

Some other ideas for goals:

• Improve my swim time for 750m to under 20:00
• Improve my run time to under 37:00 for 5km
• Improve my bike time to under 60:00 for 20km

It would be ideal to nail these in one fell swoop in one sprint tri. However, reality may trash my dream. I'll settle for nailing them one at a time, even in a non-race setting.

Right now, my 5km time is about 39:59, my swim time is hovering around 26:00, and my bike time (which always seems to have a headwind on the return trip) is around 1:20:00. So I do have some work to do. But these times are my default times when I do absolutely no training. So any training will improve things. I haven't done a swim time trial since last May. I had some major swim technique improvement this fall. I haven't tested whether it's made me any faster.

(I'm starting my new year today, since I was sick all last week)

I'm adding rowing to my fitness units. 1 minute of rowing equals 2 units.