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"
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!
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.
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.
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 : )
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
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.
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.
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 /
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.
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.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
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)
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
Any word from Will about a program? From what I have read and seen of his he is a really smart guy and would definatly set your right. He has worked with some brilliant guys.
Good luck with the South Beach, I am terrible about eating clean so I have a ton of respect for people who do.
Danny
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Limitations are for people who have them.
Originally posted by DKing: Damn, you do do a lot of volume.
Any word from Will about a program?
No *snif* no word yet.. he said a day or so... and I told him to take his time.. I know he must have alot of other stuff to do.
Hey DKING.. maybe YOU can tell me what's the problem with doing alot of volume ? and what is alot of volume actually ? the cardio? weights I only do twice a week.. so I don't understand. Of course having someone like Mr. Haskell tell me what to do.. I won't hesitate.. but I do like to learn the reasons, understand.
Volume isn't always a bad thing and at times can be appropriate. But with all of the aerobic stuff you are doing plus the weights it seems like the aches and pains are piling up. I don't know a ton about your past so its hard to tell exact but it seems that by cutting back a little on the total work load you could reduce some of the pain.
For instance after going on a 5 hour hike you follow it up with over and hour of aerobic classes. Thats a lot for the body to recover from.
Also in the workouts, 11 exercises tends to be a lot, how long does it take you?
In setting up my newest program I felt I was pushing it doing 8 exercises and even at that amount I know that my last couple exercises I will have to sacrafice some intensity.
Danny
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Limitations are for people who have them.
A couple other points I forgot to mention. Lots of volume can make it really hard to lose fat. Especially high loads of aerobic training. When the body does a high amount of aerobic exercise it gets really good at using fat for energy. Most people think this is good. It isn't. When you get good at using fat for energy it means you use less to get the same amount of energy it used to take more. So you burn less fat. Evolutionary this is a good call but it sucks when trying to get lean. This is why most marathoners aren't super lean. Many aerobics instructors fall into this same boat. There bodies hold extra fat because they have been trained to do so for those times when you are going to use an extended volume of exercise.
Add to this the cortisol response from too much exercise and you can start too see why volume can really be a problem.
Danny
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Limitations are for people who have them.
DKING thanks for the time! I've read your posts.. and what JP and the others say about you.. I'm flattered you come by my log : )
The injuries are not because of volume.. but maybe the fact that they take so much time to heel .. are :/
.. my hammy tendon is from bad knowledge of when to stretch .. after a very legs oreinted group workout in august where I felt my muscle all tense.. we were stretching, and instead of stretching just to relax.. I stretche de gain flexibility. Seeing that my muscle were already aching from the workout I didn't "feel" that I was going to far. (my interpretation of what happend)
as for my shoulder.. it's a fall because of little rocks, roller skating in july.
From my fencing background, I think I know how it feels to be overtraining (though in the 70's that word didn't seem to existe :/ . It seams in another life time, but I do remember the feeling : )
But I also use this table :
Quote:
Owen Anderson's Questions
1)I slept well last night.
2)I am looking forward to today's workout.
3)I am optimistic about my future performance.
4)I feel vigorous and energetic.
5)My appetite is great.
6)I have little soreness.
For each of the above give yourself these points:
strongly disagree 1
disagree 2
neutral 3
agree 4
strongly agree 5
If 20 or above continue with training program.
I think it works well for me.
BUT YOU MAKE IT VERY CLEAR about why I'm having so much trouble with loosing the last 10 pounds. With the South beach diet though.. I'm going good.
My weights program takes me a little over an hour. I was used to training 3-4 hours a night.. 3-5 times a week when I was 16-26 yrs old.. so even with the aeorobics it doesn't feel like too long.
My goupe fitness saturday morning.. It is actually "light" work compared to weights .. so it felt good to move a little the next morning.. besides (I tell myself) it would have been more work if I had gone on another Hike : )
Hiking is not part of the workload for me.. it is the fun ,like x-country skiing
Mary, I didn't want to make it sound like your training is why you got injured and I think you have it figured out when you say that its probably why its taking a long time for them to heal. Often times things just need a bit of rest.
I also don't want to make it sound like I think you should change up your training. I just wanted to explain the problems a person can run into with a lot of volume. As long as its working for you and you are seeing results than go for it.
I would also never expect you to cut out the hiking. Although it is fun for you it is something that should be considered when looking at total workload. Fun or not it can contribute to problems. My Strongman training is very fun for me, but its about the most stressful thing I do.
Good luck with the South Beach diet. Thanks for the compliment although JP just likes to talk me up. I am just a bored kid with a computer .
Danny
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Limitations are for people who have them.
DKING.. no no!! I was actually partly thinking of the fact that Will Haskell also told me that my workload is very big in both weights and cardio, and that both will have to change.. I'm just trying to understand! [img]smile.gif[/img]
sorry if I write too much.. I may not be bored..but coming from a Chat background and with 50wpm typing.. I go on easily
ODB - the snowshoes have changed alot since "my time". Today they are metal and smaller. I only did it as a means of moving around. Like during a winter camping trip.. we'd ski for fun and to to where we camped and back.. but around the camp we'd be on snowshoes.
humm I also remember going on some romantic moonlight shoeshoe walks in the woods.. but that's another story : )
I did have friend who did snowshoe competitions.. very extenuating from what I heard.
What I'd like to try some day is Dog Sledding.. Any one can go for a few hours.. it just costs money. I crossed a dog-sled team last winter while xc-skiing.. looks like fun!
I did downhill for just 2 years when I was 14.. sold my skiis to go to a fencing competition at 16.. but x-country is more my type. no waiting in lines for the lift.. and quite a bit less expensive. But in Colorado I think the mountains are worth it.. even just for the view.
to have a good workout, this is adventure close to home"
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."
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. 
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