Sure!

Went to bed thinking we'd do a new route we planned out a while back (4 miles or so), but I really did not want to run this morning. So I asked if Tom would join me a backyard workout and while I ate my breakfast, we made a quick list of exercises to do. Ended up being a mixed bag of stuff, but lots of fun, lots of heavy breathing, and I felt so much better for having played! :jumping:

In no particular order, and the actual exercises were all mixed up

Monkey bars (of course!) 3 laps
Pull-ups - 3 sets of 4
Mountain climbers - 3 sets of 20
Squats, body weight (137.8 ) - 20
Squats with 50lbs - 3 sets of 8
T2B - 3 sets of 4 or 5 (really not making much progress on this :confused4: )
Down dog side to side jumps - 2 sets of 20
Handstand - held for 15 seconds
Cartwheels - 6
One armed hang - 2 each side, about 10 seconds each
Basketball jump squats with 5 lb weight
Toe touches side to side and some high kicks of various kinds in sets of 20
Lunges - did NOT go bonkers on these - might do a race on Saturday and cannot be that sore
Dips - 2 sets of 6, had my toe on a stool for assistance, otherwise I hardly dip
Burpees - 2 sets of 10 (was planning on more but burpees are just evil...)


Considering doing a local race this Saturday. Last year I got 2nd place in my age group, and it would be fun to see if I can match or better yet, improve on that. It is my last year in this age group and when I move up into the 50-59 group I will likely drop out of the top 3 as the women in that group are faster than I am. So, that is in favor of doing the 5k. That, and I really enjoy 5k - I can go as hard as I can and am not toast for the rest of the day. Conversely, I am considering the 10k - I don't have a 10k time in recent history and I would like one, but this is a hard course with hills and of course at elevation, so my time wouldn't be very good... There is another summer race on pavement (all of our local summer races are on trails except for 1) and the paved race doesn't have much in the way of hills so I could get a better time in that race to use as my '10k' time. Hmm - probably won't decide until Friday when I register! Current leaning is toward 5k Saturday, 10k for the road race. Who knows, maybe we will just skip it and go rock climbing instead!
 
Good stuff.
I haven't bothered trying to race in years. Used to run competetively and avoid doing so now because I would want what I could do then back and that's not going to happen if I want to keep lifting.
If the 5 feels right go for it lat out and have fun. Personally I don't really wake up in a run until I have covered a mile and a half or so, but I am weird.
 
Yes, Tony, but you were good at marathon distance - a different animal to run these sprint races. I do really like the 'flat out leave everything you've got' on the course part. Flakey female that I am, currently I am leaning toward a day of rock climbing with my guy.

Today (137.4) was another 'don't want to run' play outside day for me. T said he was sore and might do yoga so I took that as the perfect opportunity to get my workout on the trampoline.

30 minutes of happy bouncing flying flips and tricks - my karma is adjusted, my lymphatic system has been properly sloshed about by lots of 0 gravity, and my happy factor boosted significantly. Had a few close calls with the springs when a gust of wind sent me sideways while flipping, so got better at adjusting takeoffs to account for landings. A good crash now and then keeps a body nimble, right?
 
Main reason I did marathon is it didn't matter how far I ran the pace was the same. So to be competetive the distance had to be enough for the faster runners to have flaked out. Real sprints 100m etc. saw me limp over the line while everyone else was having a cup of tea, middle distance saw me well down the field but starting to warm up ready for a run. Long distance saw me frequently having places in double digits often low end, doesn't look impressive until you consider the number taking part in many marathons. I could probably do a respectable sprint now, more powerful to give acceleration, but would have to stop the long stride running I am used to.

Not a fan of trampolining, never have been. Strange as it seems considering some of the sports I have done, it always felt dangerous to me, but in a way I didn't enjoy.
did a lot of falling about practicing stuff for dance etc. and it was definately a good way to improve. Sore butt is a good reminder that it's better to get the moves right.
 
I always wanted a trampoline as a kid, but my parents must have read that phrase about the only safe place to put a trampoline was in the emergency room parking lot. Anyway, it never happened. I was forever sneaking on to trampolines as I saw them and when a neighbor (who was never around) put one up on his vacant land, I started going over there on a very regular basis. Must have finally convinced Tom I was serious and would use it, so about 8 years ago we did some research and bought an Olympic sized trampoline for Christmas. Every day that winter that the temperature was above freezing and there wasn't too much snow, I'd be jumping, and flipping, and working out new tricks. Tom was pretty sure I would break my neck at first, but over time decided I wasn't a complete lunatic, or at least had learned how to crash without really hurting myself.

We have decided we would really rather go rock climbing Saturday at our favorite spot, Paradise Forks in Sycamore Canyon, so ran hard this morning on the Shoe Hill Loop (3.2 miles). Did a couple sets of pushups when we got back although I'm still a little sore from Wednesday (wimp!).

137.4 today.
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Sure! said:
but over time decided I wasn't a complete lunatic, or at least had learned how to crash without really hurting myself.
Click to expand...

The fact he's never let you know which he decided makes the former more likely. Must be why I like your posts.

Looks like some really nice climbing there.
 
We had such a great weekend - exhauted and sweaty at the end of both days!

Saturday we started off with cat walks (each has to go separately because they mess with each other and we get no where together). We've started taking the medicine balls on the second loop and working on shoulder joint integrity exercises as we make the .3 mile loop. Then a couple of laps on the monkey bars and some pushups. Oh, and I did my best weight ever on a shoulder press: 60 lbs (stop laughing you guys!).

Then, I worked on the 'new driveway' which means I spent the day with prybar in hands pulling rocks of all sizes and at least one smart-car sized boulder out of the gound. Sheesh, between the pounding and the prying, squatting to roll the rocks, and throwing a few just because, every muscle in my body felt used and abused.

Sunday was wonderful - we got to the Forks early and rappelled into the canyon to do one of my favorite routes, Russian Arete (5.9). It has a really hard start and I was so pleased to get it without a struggle. Then on up to the airy stem, scampered across the dicy face, and even made the arete without much trouble!

We did a couple more moderate routes in between and then headed over to something more challenging but in the shade, Fools Game (5.9) and Mayflower (5.10). When Tom struggled a little on Fools Game it made me nervous as he is a better climber than I. But, I did really well (better than Tom). One slip right off the ground on a hard finger-lock, but the second time I started, I finished clean with no falls and no rests. Really pleased at that. Mayflower is harder and I did have to rest once just as I was coming to the end of the extended jamming section - couldn't quite transition to the face hold I needed. Given it was the hardest thing we did all day and it was route #6 in the day, I'm not too fussed about it.

Kind of dragging this morning (136.6) from 2 hard days, lots of sunshine, and fresh air. We put up the slackline, got out the hoola hoop, and did a couple of laps on the monkey bars. Slackline was great, hoola hoop about took my head off as I was trying to remember some of the tricks I used to do, and my arms are dead so the monkey bars were more challenging than usual.
 
There's nothing wrong with shoulder pressing 60lb dumbbells. I'm sure many of the lads on here warm up with them.

Well done. PBs are always good.
 
You guys.... I'm sure it goes without saying, but I will just to be clear, it was 60 lbs total - 45 lb bar plus a 5 and a 2.5 on each side. No 60lb dumbbells at my house. (head shake and an eye roll...)

Went to see Dan, my fav physical therapist yesterday and he did dry needle acupuncture on my achilles tendons. We've tried about everything else and yet they still hurt constantly and feel like I am tearing them when I stand after sitting or sleeping for an hour or more. Anyway, the tendons felt remarkably good this morning when I first got out of bed and went down the stairs - I didn't do my usual tippy toe limping step!

We set off for a run after breakfast, and there was some mild discomfort in the right tendon (the one that routinely screams at me), but nothing like usual. I don't care if this is just placebo effect or is real, I'm loving the much reduced pain! Can't wait to see how the tendons feel through-out the day.

So, weight of 135.6 this morning. Ran about 4.5 miles at easy pace, 46 minutes, 457 cals, avg HR 152, max HR 173.
 
That's about 27.5kg -- the same weight that I stalled at for OHP's on my first bout of Starting Strength. Was this a new 1RM, or a PB with reps?

How's your Achilles feeling now?
 
You appear to have a similar system with long term damage or injuries as I do, ignore it enough and it will go away, or I will be too used to it to care anymore. Works dangerously often.
Worst example was the relief I got in my arthritic toes when I broke some of them. I was literally so happy to not have this intermittent pain I was condsidering finding out if doing this regularly would be a big issue. Not always particularly bright I know.
As with goldie I am intrigued to know how the treatment works long term.

I knew you meant 60lb bar, my version was beign a tad silly. Shoulder pressing almost half your body weight is good going so you are rightly proud of yourself.
 
It was a 1RM, Ryan - I did try and get the bar up a second time, but stalled about half way. I'm thinking it might point to some sort of imbalance that my 1RM bench press is 90 lbs, but given how infrequently I train, it is silly that I expect more of myself.

The achilles still feel pretty darn good, not "healed" - but much, much better. I was told to expect the response time to be 3-7 days. The idea is that the slight damage of the needles stimulates the body to recognize that there is more work to be done in the area in terms of healing. I do like the idea of letting the body heal itself when possible - so yes, I am very prone to just ignoring pains and problems in hopes those pains will go away. Given my age and inclination toward 'weekend warrior' activities, the dark fear in my head is that the achilles will break or tear off. I've known people who spent a stupid amount of time in boot casts after surgery with one of those injuries. I would be a psychotic lunatic and I just don't want to go there!

After running yesterday and then plunking myself down in the office all day, I was pleased at how little pain I had each time I stood up. Usually I stand and feel as if I've shredded the tendon when I first put my foot down with weight on it. So of course I did another run today because really, how am I to know if it is fixed if I don't push??? Actually, I've just gotten used to ignoring it and going about my training plan anyway. I have an appointment for a second treatment on Friday.

136.4 Woke up feeling like I spent the night on my head. Shoulders, neck, and jaw all cramped and close to spasm. Pretty miserable, but Tom rubbed the knot in my shoulder and it helped some. While he walked the cats I did some gentle warm-up movements in hopes of loosening up enough to go for our planned run - our first time up Saddle Mt this summer.

Saddle Mt is 2.75 miles and climbs over 1000 feet, so about a 7% steady climb. Today we did 3 minute intervals, running and power walking.
35 minutes up, 357 cals, avg HR 153, max HR 172, hrv 134

Paused 2 minutes to catch our breath, then turned and ran down, moderate pace.
23:30, 250 cals, avg HR 156, max HR 167, hrv 134

Felt pretty nauseated as I drove to town and while showering, but I've been sipping a big glass of water with a NUUN and am feeling better.
 
Sure! said:
I do like the idea of letting the body heal itself when possible - so yes, I am very prone to just ignoring pains and problems in hopes those pains will go away.

So of course I did another run today because really, how am I to know if it is fixed if I don't push??? Actually, I've just gotten used to ignoring it and going about my training plan anyway. I have an appointment for a second treatment on Friday.

Felt pretty nauseated as I drove to town and while showering, but I've been sipping a big glass of water with a NUUN and am feeling better.
Click to expand...

Good stuff on the recovery. All most medicine does is allow your body to repair itself so if you can skip that bit all the better. Works most of the time.

Hope you are feeling better soon.
Pardon my ignorance, what is NUUN?
 
Thanks, CrazyOM, I'm feeling better. The NUUN is an electrolyte tab (flavored) that you drop into water, let it fizz/dissolve and then drink. Less sugar than most drink mixes. I find that since I dropped wheat from my diet (there is virtually no processed food left in it now) I tend to run pretty close to the line on salt and potassium, so am a bit more prone to post exercise nausea than I would like.

OK, I'm having a psycho moment... I'm getting dressed at the gym this morning and my summer dress has a zipper up the back. So I could contort to get it up, but there is a young girl, probably about 22 - kinda fit, but pretty soft looking, you know? So I ask her to finish zipping me which she does with the comment that my muscles are too big to let my arms move that way. WTF????? I'm really trying to just let it go because I've worked really hard for these muscles and I like them, but some part of me is wondering 'have I gone too far?'. Stupid and silly, but there it is.

Killer leg workout this morning (136.4) - my favorite!
squats with 10 lb medicine ball
kettlebell swings with the 20 lb bell
lunges, lunges, more lunges - so I've done like 10 minutes work (a couple of my loooong songs) and Tom says "get on the slackline before your legs are too tired". Aak - I'm already there!

Actually, it was a good break - did a full pass on the line, then went back to more squats, kb swings, and lunges of all types: press and hold, pass a weight under the leg, tick/tock, alternating legs, single side, backstep.

Repeated the cycle with the slackline 3 times while Tom is tinkering putting some heavy dumbbells together out of smaller plates. He wants to see if he can do walking lunges with 40 lbs in each hand, and gets 2 steps on either side. Then he wants me to try it??? OK, but I've done a gazillion lunges and squats at this point and my legs are shaking before I even start. Nope - can't do it. We drop the weight to 30lbs per dumbbell and yes, I can take several lunge steps, could probably get the 40 if I hadn't done all the other, but that is a test for another day.

A little more slackline just because it feels really good, a set of pushups, and some box step work, then I realize I am going to be late for work as I've played too long.
 
There is always a trade off with any form of success. I am fairly supple due to always keeping on top of my stretches etc. but the range of movement I have is not as good as when I was climbing etc. because there is 4 stone more of me, 56lb for the Americans around 25kg for the rest of the world. this means there are positions I can't get into because there is body matter in the way, even though my muscles are not at full stretch. I don't do anything that strictly needs that additional movement so I am fine with it, but it does grate a bit on occasion.
Unfortunately it comes down to decision, what is most important the muscle and strength that comes with it or range of movement. The decision will come down to what you want to be able to do.

My area of decision is going to be running pace or weight lifted and I know it, because I am trying to get both this year and one has to win. I will only know which will win when I get there, and it will be a simple matter of which is most important to me.

Good to encounter another freak who loves leg workouts. There is nothing like them to make you really know how hard a workout can be.
 
I am feeling that leg workout today. 137.6 and thank you DOMS! No biggie, my bum is sore and so are my quads and hammies - seems I did what I intended to do yesterday so I not going to fuss about some water weight, I earned it!

We did our longer 9122B run this morning, about 4.5 miles in 43:07. I deliberately left the HRM home as I knew that since I was sore/tired, it would act as a governor and I'd be tempted into slacking because my HR would be higher than usual. Good plan I think. Tom hit 500 cals and max of 168, so I probably would be at about 375 and max of 173. I would have let the technology slow me down instead of pushing myself as I ought.

I'll go back for my second dry acupuncture treatment today. I'm optimistic - despite a fair bit of running and the lunge workout, my achilles' feel better this week than they have in about a year! Still have some ripping/buring moments when I first stand, but less frequent, and they hurt far less when I am actually running.

Planning a work weekend so lots of digging/moving rocks and clearing brush. If I'm darn lucky, maybe we hit the club for a swim one of the afternoons and I can practice not drowning (I'm a terrible swimmer!).
 
The reason I decided to do triathlon rather than biathlon was because I swim like a brick, negative bouyancy is the correct term, drowning if I stop moving is the reality. System of training I used to improve my distance swimming, swim out until starting to feel tired then turn and swim back, not smart but got my distance up. The trouble I would get into trying a stunt like that now doesn't bare thinking about.
I have made myself a passable swimmer and if there aren't any good ones around I could fool a passer by into thinking I was one. The illusion would only last until they realised how slowly I was progressing through the water. Correct smooth technique is one thing, moving at pace through the water is very different.
I was brought up spending most of my time within metres of the sea, so you might expect that I learned to swim early, self preservation and all that. Not even close and boy did I cop flack for it.
Everybody has a point at which they float, for many it is on the surface for me it is around six feet below in sea water, I stabilise perfectly but there isn't much air at that level.
 
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