Mary's Fitness Effort

[Marykaa]

I'll be getting a new program soon, and starting the South Beach Diet this Sunday, so I figured it's time for a new log, even though my OLD one only lasted a few weeks.


/logging ON

FRIDAY, November 4th
HIKING
time : 5h20
aveHR 122 maxHR 161
inzoneHR (125+) 2h10
weather : high 30s, grey sky, sometimes windy

trails :
1)red up, red down,
2)blue up (5mins lunch at Sunrise)to Rocky, blue down,
3)blue up to Rocky, blue down.



COMMENTS : very bad day, strenuous, much harder than my last 5 hour hike. doing the blue trail twice in a row is challanging.. because it passes through another summit (Sunrise). Probably my recent aches and dieting have something to do with my difficult day as well so I'm not worried. When I have a day like this, and I know why.. I just say to myself.. "At least I don't have to travel to Mont Albert to have a good workout, this is adventure close to home"


/logging ON

[Buk]

The blue trail looks very tough! We all have those days, at least you had it in you to go after it twice today. That looks like an awesome way to spend a Friday, and the maps are cool. I am interested to see your new workout routine. Good luck on your Quest!

[TrainingGirl]

Reading your log makes me want to come up there and go hiking with you [img]smile.gif[/img]

Looking forward to seeing your new program. Good luck!

[cappuccino]

Yeah, Mary, I'm interested in seeing your new program too. Are you using a pre-made one?

[Marykaa]

BUK, TG, CAPPY : New program coming soon.. this is how it happened, glad you asked

I was lurking in the "Youth Athletic Development Discussion" Forum.. absolutely mezmerized by Will Haskell's replies to the kids and I said to him in private something to the effect that there should be a "Middle/old aged athletic development discussion forum" and that I love his answers.

Well he actually told me he'd do a program for me.. if I wrote him about " Include as much info as possible. Height, weight, age (you can lie about it if you want injury history, diet, daily schedule, typical training regiment. Do you currently have any aches or pains anywhere? Any other information you could include that might be useful would be great."

Luckily I had alot of that on the LOLL!!

So far he's only told me that "After only a glance I see that you do a LOT of volume and a LOT of cardio. In my opinion, both need to change. " so at first I was terribly worried.. but now I'm just terribly excited !

BUK : yes.. the blue trail doesn't have many toursites on it usually. And it's closed for the winter.. so I try to get it in as often as I can just before. All of this is nothing compared to "real" moutains.. but put together is a good workout. What I haven't decided yet : Is it harder to go UP 3 hours, then DOWN 2.. or go UP and DOWN for 5 hours. Deciding to go up a third time when you're not far from the car... hummm.. anyways.. I guess it depends on the day.

TRAINING GIRL : anytime! but there are many more interesting hikes to do.. maybe someday we'll all go hiking somewhere!!

CAPPY : I have nothing against Pre-Made programes.. but so far haven't tried them. I miss mostly talking about them with you guys.

[cappuccino]

I think that's great, Mary. A program that is either designed specifically for you or designed for the "masses" is a great way to get started, and let a professional get you going in the right direction.

[Marykaa]

My last three programs have been like that.. but prepared by the trainers at my gym.

I love this forum, and though the gym programs were excellent I think.. having a forum to talk about a program we are doing is the best. Here we don't feel as if we're abusing anyone's time. People answer when they want, and others join in. Something difficlt to achive in a gym situation.

humm in my fencing days.. 2/3s of the trainings ended up at the restaurant for a beer.. What discussions we had there!!!!! (and what beer LOL) à forum is the closet I can get to that : )

[gobbla]

that's fantastic! I'm excited too!

[Terry Monk]

wow.

Now this is an awesome way to open up a new training log! Love your new enthusiasm (vs. apprehension) for the new program.

I am continually impressed with you Mk. I'm really looking forward to following along with you in your log.

[Marykaa]

GOBBLA , GYMRAT


/logging OFF

SATURDAY, November 5th

9 AM : SuperWorkout II with Nancy :

30 mins aérobic dance. Had alot of trouble in the Swivels, Turns and Squats with my right knee that was acting up from the hike. Gosh I missed my dancing shoes! Heels don't matter if at least the soles are slippery enough to turn! Tonight my knee is better, and I'm not worried, and it was good to be back in class after missing last week.

30 mins Step-Reebok : First time with Nancy that I find the 8" Steps to be high.. but I think my hike yesterday has something to do with it Actully what I felt was like if both my legs were just heavy.. made of cement. A feeling I know well from after fencing competitions.

25 mins rep reebok and other stuff. I liked the push-ups : we "drop" going down, and come up in 3 beats. With my soulder I only dare try this fancy stuff from my knees though.

5 mins streatching

/logging ON

It was Open-House at our gym today.. My physio-therapist had a kiosk there and no clients at the moment.. so I spent an hour talking with him after my workout.. when I'll see him Monday morning for my treatement we won't waste much time

[Marykaa]

SUNDAY, rest day.

Good day to start the South Beach Diet since I didn't have to adjust the diet to training.

I have already been easing into it and thought it would be a sinch but I was very wrong.. I was dizzy a few times just before it was time to eat, probably I'm not doing it quite right. But I'll adjust it as I go.

I do have some feel-good news though..

• My Morning Resting Heart Rate is down to 47 bpm !! It was 50 in June.
• My waist is at 26". Down from 27" a few weeks ago.

[diamondpete]

Hi Mary

Just dropped in to say good luck with SB

Peter

[gobbla]

hypoglycemia...your body is kicking out more insulin than there is sugar to transport (or possibly a low liver glycogen store). in theory it should be under control in 5-15min. it might be best to skip phase I (or be a little less strict on it)...unless you have a burning desire to see if your body can regulate itself.

Ironically this is where your workout drinks should largely prevent this from happening so picking a "non workout" day to start may (or may not) have kicked cha. Try splitting an apple (pear, plum, whatever) in half and consume with your meals. That took care of 99% of my problem. OR you could keep some hard candy in your pocket and take as needed. That part said, since I begun pre\post workout shakes\drinks I haven't had a problem at all.

On a lighter note. This "style" of diet could be almost ideal for our fitness adventures. As said on Johns log, it's been proven that a higher fat diet 40c-30f-30p is just as effective during training and racing (provided intake during the race is present) as a high carb diet 70c-10f-20p. Even though you're running on less glycogen...you're running on less glycogen! The fatty deposits within the muscles are utilized for slightly higher intensities than would be typical. The real signifigance here is in theory as their hasn't been any studies on it...BUT the longer the bout of excersise, the less the intensity, the more fat is used as fuel reguardless of the diet. If you're conditioned to use fat more effeciently, you should be able to go faster\stronger for the same distance because you're not (as) reliant on carbohydrates as would a typical aerobic dieter.

oh...it typically takes 5-7 days to adjust to a major macro change.

[Marykaa]

PLUTES Thanks !!!

GOBBLA yupp.. I think you hit the nail right on the head. I had a SIL wiht hypoglycemia and I recognize what you are writing and what I felt and what Ive heard about it.

I won't skip phase 1.. don't have time to read upon phase 2..

I'll just "cheat" a little.. in the best sense of the word. Today a brought a small bottle of pure orange juice, and took a sip just before the workout and one 70 mins later.. just before my HIIT. I think it made a world of difference.

ACHES & PAINS : Physiotherapist this morning.. things are on the right track.. but tonight I may have overdone it in my HIITs for my hammy tendon, but it's not EXACTLY at the same spot it hurts.. so I might be ok, I'll know by tomorrow. anyways I'm icing it (10-12 mins/hr) for the evening. (cross your toes for me )

On a good note.. I slept 2 full nights without my left shoulder waking me!

/logging ON

1) 2x15 : squats on a Flat Side Up Bosu : as usual

2) NOPE : Straight legged Dead Lifts : I decided not to do them until my Hammy Tendon was 100% ready

3) 2x15 each leg, then change : ("skiier")standing on other leg, bring knee up to the count of 3 then down and back to the count of 1 /added +2 = 20 lbs / tempo 1-0-3

4) 2x15 : Seated Hip Adductions. / same at 115 lbs / tempo 3-0-3

5) 2x15 : Pulls “equivalent to double-poling” / same at 45 lbs / tempo 1-0-3 /

6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea /tempo 1-0-3

7) 2x20 : Bent arm Lateral Lifts / still 7,5 lbs ea

8) 2x20 (up from 2x15) Walking Lunges /DB 20s / tempo : 3 to step forward and down - 1 to rise (but done fluidly)

9) 2x20 each side, then change : V-up Opposites / Tempo about 1-0-1 secs

10) 2x15, leg lifts and plevic curls : on inclined bench 3rd bar /tempo : 1 for leg-lift and pelvic crunch-up and 3 for pelvic crunch-down and lowering legs.

11) Plank : 2 x 60 secs

Just one week off and everything is so difficult! but it's good to be back in the game!

(still waiting for my new program, with my SBD starting and my aches ending.. maybe it's all for the best)

CARDIO : on eliptical
HIIT : (13 mins total) 6 times 15 secs - 90 secs My .mp3 recording of the time left etc. really helped! I could concentrate on the effort and te recouperation.
FAT-BURNING: (17 minutes) just to round out the half hour.

/logging OFF

[Faraz421]

Awesome job MK, you're really working hard in the gym and congrats on progress thus far (Heart Rate and Waist).

P.S. - you've got a better resting heart rate than alot of the 18 year old guys around here that i play frisbee/football with. Very impressive, and im intrigued by the hiking. Wish i could have done some of that.

[Marykaa]

FARAZ .. lots of it is genetics I think.. but I do work hard : ) [and thanks for noticing ]


hiking : Anything keeping you from doing it in the futur?

[Terry Monk]

That's some real tough work there Mk. I'm very impressed. [img]smile.gif[/img]

[Marykaa]

GYMRAT I must say I'm proud of my 2x20 walking lunges with 20sDBs.. unfortunately ..I can never really go all out .. but my knee would have maxed out before me.. I can feel the lunges a little in my glutes, but not much.

My weak point though is my arms.. too many bursitis and tendonits. Years of doing nothing but aching.

so with all that.. I don't dare set goals.. luckily I'm totally addicted.. so can go on short term basis.. a variation of the Fartlek training is Carpe Diem. (I train WHEN I can AS MUCH as I can)

FARTLEK :

It is a most natural form of training. You, the athlete, run for a length of time rather than a certain distance. You run fast and slow stretches according to the way you feel. Unlike repetition and interval training, there are no set distances to run fast, the pace can be varied from flat out sprints to fast striding and involve jogging or even walking. There are no pre-determined recovery periods.

I'm getting into HIITs though, they are fun as well. and the goals are short term.. 15 secs to 3 minute goals.. great for me! LOL