There are some guys at work who have formed a Warrior Dash team. A 5 mile run in the mud through obstacles... sound fun. I'm thinking about joining them.
About suggested resources... the internet, I guess. I lifted weights in HS & college. I jogged for a few years in my early 20's. I'm just doing what I already know and enjoying the fact that I feel better than I did in my 30's and 40's. |
THanks Ken.
Warrior Dash-Have a look on utube for live action participation. After one video I almost nixxed the idea. Have advised my son to keep all workouts easy--and no weight lifting. Not at 14. Enough to do pull ups and push ups. |
Machine: Elliptical
Duration: 50 minutes Distance: 3.3 Effort: 45 minutes - Rolling hills setting (level 12) plus several 30 second max effort sprints during the 5 minute cool down period. HR: 125 to 150 for 45 minutes, 155 to 168 during the sprint session. |
Today was a tough mudder workout. The plan is to do one more tough, long workout next Sunday and then keep it light during the last few days before the 10K. The race is 9 days away.
Walked outdoors during my lunch hour at work. Indoor walking, jogging, running & resistance training at the Y Duration: 195 minutes walking/jogging/weight lifting Distance: 26K steps Effort: Besides lots of walking, I ran a 5K on the Y's indoor track, then alternated walking and running at a nice clip for at least another mile of cardio. I sort of lost track of how many high intensity bursts that I did. So that's a total of 4+ miles jogging and running. Total cardio time: approx. 45 minutes. Considering that I did cardio yesterday on the elliptical, I was surprisingly fresh for today's workout. I jogged the 5K at a nice pace. I think that I'm back where I was before the 12 days off due to illness. I snapped back quickly. As far as the weight lifting goes, I'm at level 12 of 12 on the machine circuit that I currently working with. I can do 3 sets of 12 on the 7 upper body machines fairly easily. These are the beginner machines that start easier and get harder as you push through the movement of the lift. It is time for me to graduate to the big boy toys on the other side of the room. It is time to start lifting for strength. |
Ken you are keeping me motivated for exercise! I do like to exercise but not so much when I'm home and so tired. New 2nd job where I am on my feet all day. I think I read somewhere that the race is in 9 days? You are doing great with your workouts. It sounds like you got back to normal after that cold, so the race should go off without a hitch. All your LC friends are cheering you on from the sidelines,
:wave: Kat |
Thanks Kat. I'll be thinking about you cheering me on while I'm pounding the pavement one week from today. I'm feeling good. I'm feeling fit. I just wish I was 10 pounds lighter. Maybe next year. Anyway - I'll do the best I can.
Machine: Elliptical Duration: 65 minutes Distance: 4.1 Effort: 60 minutes - Rolling hills setting (level 12) plus a little extra speed and effort during the minute cool down period. HR: 125 to 160. I worked hard for 65 minutes. I hope to do the 10K in under that time. One more hard workout day planned for tomorrow. After that it will be light workouts until next Saturday's race. |
Today was my last hard workout before next Saturday's 10K. I was still feeling yesterday's workout as I got going today, but I performed well anyway.
I spend 3 hours working out with a rented carpet cleaner today. It was a physical job so I'm counting it as part of my workout. Outdoor walk/jog at a school track Duration: 90 minutes walking, jogging and running Distance: approx. 6.5 miles total - 4.5 miles jogging Effort: Walked half a mile to warm up. Jogged a 5K at a decent pace (35 minutes). Then I walked half a lap and then ran at a quick pace for 1/2 a lap. I did 3 of those. I was feeling good so I decided to jog one more mile at a quicker pace than the first long run. I jogged/ran 4.5 miles in all. To finish up I walked several more laps. The plan for this week... Monday - Fast all day, Do upper body weight lifting at the Y. Get 10K steps in walking. Tuesday: Fast again if I can. Jog 2 miles at either the Y or the track. Wednesday: Eat lots of fat and protein. Keep carbs low. Walk 10K steps and do an upper body workout at the Y. Thursday: Eat lots of fat and protein. Keep carbs low. Get my 10K steps in walking and doing a light workout on the elliptical. Pick up the bibs and T shirts at the 10K expo for me, Kelsey and her BF. Friday: Eat lots of fat and protein. Keep carbs low. Walking only. 10K steps max. Race day: BP coffee for breakfast, then run. I will be happy with a time less than 66 minutes. If I'm feeling it, I'd like to push hard and finish in less than 63 minutes. The forecast looks good. 60 degrees during the race with a high of 77 degrees. No coat required. I may even leave the sweats behind and jog in shorts. |
Go get em Ken! Such an inspiration, I wish you an easy and successful race.
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In case I forget as the week gathers pace, here's wishing you a good race.
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Thanks for the encouragement and well wishes Robyn & Ambulo! I'm feeling good and the weather looks to be perfect. About the only thing left now is to do it.
Today I walked 2 miles at lunchtime. Later at the school track I walked another mile and jogged 2 miles. My pace was an 11 minute mile... about what I ran last year's 10K at. Today was chilly and I was still a little sore from my last workout. I didn't push very hard, running those 2 miles with ease. So I'm fairly confident that I will beat my time from last year. I only managed to fast for 36 hours from Sunday evening to Tuesday morning. I ate within reason today. So this was my last bit of jogging before the 10K. I've also decided to swap my Wednesday and Thursday schedule, doing the light workout on the elliptical tomorrow and upper body weight lifting the next day. I want two full days of leg rest before I run. So that's where I'm at. I just need to keep the carbs very low for the next few days. The last thing I want to do is to knock myself over the keto line and put on 7 or 8 pounds of water. |
Machine: Elliptical
Duration: 40 minutes Distance: 3.0 Effort: Basic (flat) setting (level 1) for 40 easy minutes. HR: 111 to 125. Interesting note: When I resumed cardio late last year I started with the elliptical at this setting. I had trouble keeping the speed above 3.5 mph. Tonight I zipped along at 4.5 to 5.2 mph, sweated plenty, but never got out of breath and barely got my HR up. I'm definitely in better shape. Next cardio will be the 10K Saturday morning. |
Saving a training idea for next year
Want Speed? Slow Down!
Quote:
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As so I don't forget tomorrow, have fun in the race this weekend. Lock into "the flow zone" when you find it and enjoy the ride to the finish :)
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Hi, Ken! Popping in to wish you good luck with the race tomorrow!
Your training idea was an interesting read. At my gym, they have a heart rate monitoring system and often encourage people to go into their red zones or 90%. I don’t have one because I didn’t think it really suited my purpose for my work outs. |
Thanks for the encouragement Thud & Renee. Both of you know what it is like to enjoy being active. Getting healthy sure opened up the possibilities of life, didn't it?
I picked up the bibs and t-shirts yesterday. Kel and her BF will be participating with me. Hot Patooti and The Twist will be running against KETO MAN. |
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