I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
ALSO ON THE FIELD TRIP:
I beat ALL 20 of the boys in an armwrestle, left- and right-handed, in a row!
and, I did 5-- FIVE-- clapping push ups. How cool is that?
OMG! I bet those kids will NEVER forget that. Just think of the positive influence this gave them to carry with them through the rest of their lives. These children will never think that a woman's place in any other place than the weight room. Way to go girl!
OMG! I bet those kids will NEVER forget that. Just think of the positive influence this gave them to carry with them through the rest of their lives. These children will never think that a woman's place in any other place than the weight room. Way to go girl!
It was pretty funny. Even the Moms / Chaperones were impressed. The kids were still talking about it today. I told them to create an athletic challenge-- as long as it doesn't include throwing / kicking / dribbling / catching / batting / passing of any nature-- and I'd compete with them for the "7th Grade Athletics Championship."
(Being that I completely failed all of the Presidential Physical Fitness testing when I WAS in 7th Grade, this is particularly bittersweet for me)
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
My PT session last night lasted for 2 hours... of which only half an hour was spent getting ultrasound and ice. Gah! I'm exhausted! I am so glad, though, that after walking all over Seattle for two days, my leg / back are holding up, and I feel good. My PT was impressed and felt very positive about this turn.
This morning's row, in the [beautiful] rain... the kind of rain that makes everything peaceful. We were in our lineup for the upcoming race, which is great. I could have been in the older boat or the younger boat, as I'm the youngest of the oldsters and the oldest of the youngsters. I am in the "B" boat, which is exactly what I wanted, except that my pair partner and closest rowing friend is in the boat, which means that we'll be competing against each other for the next three weeks, in practice.
The workout:
warm up
Low-rate, high pressure work by 6's (which means each pair gets a rest every 60 strokes, for 20 strokes ~ 1 minute)
12' all-out @ stroke rate 26
10' all-out @ stroke rate 26
about 6' rest in between.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
My PT session last night lasted for 2 hours... of which only half an hour was spent getting ultrasound and ice. Gah! I'm exhausted! I am so glad, though, that after walking all over Seattle for two days, my leg / back are holding up, and I feel good. My PT was impressed and felt very positive about this turn.
This morning's row, in the [beautiful] rain... the kind of rain that makes everything peaceful. We were in our lineup for the upcoming race, which is great. I could have been in the older boat or the younger boat, as I'm the youngest of the oldsters and the oldest of the youngsters. I am in the "B" boat, which is exactly what I wanted, except that my pair partner and closest rowing friend is in the boat, which means that we'll be competing against each other for the next three weeks, in practice.
The workout:
warm up
Low-rate, high pressure work by 6's (which means each pair gets a rest every 60 strokes, for 20 strokes ~ 1 minute)
12' all-out @ stroke rate 26
10' all-out @ stroke rate 26
about 6' rest in between.
I'm exhausted.
Oh-- I went to bed last night at 7:30.
Hmmm....Seems like a theme is running through this thread. How 'bout rest day??
& I went to bed at the same time.
__________________ Just because your mother thinks you're special doesn't mean I do
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Absolutely; I rarely waiver from this imperative. The only reason I would, is if something comes up and I am forced to take another day off. I definitely rest!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm trying to fill out my log & came back here because I wanted to add to what I last said. I'm glad you saw I wasn't "fussin'" @ you. But what I meant was if you are tired earlier maybe you could have the rest day before Sunday. Looking at your workouts, PT, & the 2 days out walking, I thought your body might want the rest day sooner. But don't mind me, you know I'm a "how am I feeling" gal.
__________________ Just because your mother thinks you're special doesn't mean I do
I'm trying to fill out my log & came back here because I wanted to add to what I last said. I'm glad you saw I wasn't "fussin'" @ you. But what I meant was if you are tired earlier maybe you could have the rest day before Sunday. Looking at your workouts, PT, & the 2 days out walking, I thought your body might want the rest day sooner. But don't mind me, you know I'm a "how am I feeling" gal.
I know you are, and I am very much trying to be more responsive to how I feel these days. I usually do 2 workouts on these days:
Monday, Tuesday, Thursday, Saturday (and Wednesday if you count PT-- I suppose, these days, I do). I took off Tuesday night this week and Monday night was easy. I'm listening, really, I am! I've thought about taking my off day earlier in the week, but I just really like the idea of one day that I have absolutely nothing that I have to do-- work or exercise related.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I never looked at your workouts as 2 per day. Just as a lot of workouts. But when you lay it out like you did, it's now more clear that you've been adaptable. Your progress is so awesome. Keep up the good work.
What did the PT say about your session? Are you all still assessing if you're going to get another epidural or is he satisfied with how you've been progressing?
__________________ Just because your mother thinks you're special doesn't mean I do
I used to have a hard time imagining rest days. Now I totally take them and this week I even added one. The way my trainer works me, I could not possibly skip this. Also remember that when you are resting is when your muscles are growing. If you have sore muscles you should get good sleep and rest to allow them time to build and grow.
I never looked at your workouts as 2 per day. Just as a lot of workouts. But when you lay it out like you did, it's now more clear that you've been adaptable. Your progress is so awesome. Keep up the good work.
What did the PT say about your session? Are you all still assessing if you're going to get another epidural or is he satisfied with how you've been progressing?
Feels like I've been doing this for so long, it's just natural to break up my workouts like that-- especially when we're on the water, because I need to get my lifts in even if I'm rowing every morning.
He is very happy with the way I'm progressing. The best news is that I made it through those field trips with little-to-no pain. We're thinking that I should get the 3rd epidural after my race (which is April 4-5), so that I can take a couple days off afterward.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I used to have a hard time imagining rest days. Now I totally take them and this week I even added one. The way my trainer works me, I could not possibly skip this. Also remember that when you are resting is when your muscles are growing. If you have sore muscles you should get good sleep and rest to allow them time to build and grow.
Agreed.
I rarely get sore anymore, though, and I work as hard as I can to do so-- I do love that feeling.
When I was getting the epidurals and resting per my former PT's instructions, I felt really good about the rest. I still do, and now I know that when I need it, and / or plan for it, it's ok. I just don't need it... yet
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
ALT sets with 60" rest:
DB squats 1 x 20 @ 45, 3 x 20 @ 55 (next step of recovery is to add weights to these, finally!)
Push ups with alt hands on med ball 4 x 12
Inc. DB chest press 3 x 12 @ 40/e
1-arm row 3 x 10 @ 45
BSS 3 x 10 @ 25/e
Pike Press 3 x 12
Tabata thrusters with 15# bar @ 4'
Tabata bw squats @ 4'
I'm pooped and will be resting until Monday morning!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Where did SPRING go? It was freezing this morning!
Our coxswain was late -- 35'-- this morning (and when it's 5am, that is a very LONG time). This, after he crashed a boat on Saturday. Because of him, we launched late and only got in some drills, starts (so fun!), and 2 1000m race pieces (~4'). Good enough workout in our race lineups, so other than the fact that I could have slept an additional 30 minutes, I am happy.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
warm up:
mobility drills
superset push ups and squat to stand 3 x 10each
Alternating sets with 60" rest
BSS 4 x 10 @ 25/e
Bench 1x10 @ 85, 1x12@95, 1x10@115, 1x8@105
1-arm Row 4x10@45
1-leg SLDL 4x10@25
DB Shoulder Press 1x8@35, 3x10@30
Walking Lunge 3x20@25/e
Bench Dips 2x10@bw (I have no idea why I did these... just felt like it)
1-arm DB Clean and Press 3x10/each arm @25
It seems that I'm at am impasse between lifting and rowing, but I think I'm in a good place. I haven't been upping my weights (much), and have been keeping with the standard 3-4 sets x 8-10 reps. My upcoming race is taking priority over lifting right now, so I'll maintain for most of this season, depending on which boats I make and what races we can enter. There are really only a few times of the year that I can really lift heavy and not have my efforts compromised by rowing. December/January and August, if we don't go to the national championships. So, I'm trying to keep my workouts interesting and varied each time.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Row this morning at 5am, race lineup (minus our coxswain )
Warm up and boat speed drills
Work: 4 x tabata with 2' rest between each 4' set
This is so much fun to do in an 8. LOVE this, and it's getting good feedback from my teammates as well. We're still working out the kinks (part of why I have us doing this is to instill an expectation that we are always on the same page. ALWAYS), and "building to pressure" for such a short time requires absolute buy-in from all 9 people. This went MUCH better than it did the last time, and I think we can now elevate the stroke rate, and maybe even incorporate starts into the 20" intervals.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Good morning. Just checking in to say hi. Nice to see that your protocol went better. Buy in always sounds good until you have to put it into practice -- then it is much harder than expected. But when it goes well, well the payoff is so thrilling.
Have fun this evening.
__________________ Just because your mother thinks you're special doesn't mean I do
Good morning. Just checking in to say hi. Nice to see that your protocol went better. Buy in always sounds good until you have to put it into practice -- then it is much harder than expected. But when it goes well, well the payoff is so thrilling.
Have fun this evening.
Thanks Tracey! I always think my programming looks great (maybe because I stew over each month's plan for hours!) and then sometimes, in practice, it's not so hot. So far, though, I'm liking this month.
Quote:
Originally Posted by GinnyLou
Looking good in here, Kate! So glad to see your progression. Keep up the good work, Girl!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
This morning--On bike
2' warm up
1' @ level 15
1' @ level 6
7 repeats
Rest 5'
20' Steady state
Man! I had a really bad day yesterday with my leg / back. I was sore all day and couldn't figure out why. I hadn't done anything different, and hadn't re-injured myself (at least, that I could feel). I attributed the pain from two pretty difficult leg workouts Saturday and Monday. And, Monday I did walking lunges which I've not done in a long time. So, some light recovery last night, plus this morning's work, and I feel... ok. I have PT tonight and will be sure to tell him what is going on. I'm a little worried.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Kate are you making sure that the bike you are using is a good fit for you? That will hurt your back faster than just about anything else I can think of. If you are on a spin bike make sure it fits you perfectly before spinning.
Good luck tonight. I have my fingers crossed for you.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
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