peggysr is Back Again

[peggysr]

I'm excited about this challenge, and getting stronger and faster. I want to be like the Bionic Man--stronger, faster, better.

 

My fitness goals are

1. Complete a body weight workout 2-3 times every week (STR+4)
2. Complete an interval training workout 2-3 times every week ( STA+4)

Grading

A (100%) 13-15 workouts

B  (75%)  10-12 workouts

C  (50%)    7-9 workouts

D  (25%)    4-6 workouts

F    (0%)    0-3 workouts

 

My level up my life goals are

1. Go to bed by 10 pm each night, half credit for being in bed by 11 pm  (CON +3)
2. Meditate for 10 minutes each day, half credit for ANY time meditating (WIS +3)

Grading

A (100%)  35-42 days

B  (75%)   25-34 days

C  (50%)  15-24 days

D  (25%)    5-14 days

F    (0%)    0-4   days

[Leithient]

You have a better method than mine to track your progress and grade your goals. For the next challenge I think I will keep things simple.

 

When I started meditation I discovered an easy method to keep focus my first 10 minutes: an audio with a final "gong" at the end of the 10 minutes. I took mine from chocobuda.com (in spanish), but I'm sure that there should be a huge amount of mp3 avaliable surfing the net.

 

Good luck!

[tanglebot]

Great goals--what kinds of interval workouts are you doing?  I've always had trouble coming up with effective ones, dumb as that sounds...

[sicil]

Nice! Learning from you how to set efficient, to-the-point goals! I'd be very curious in your interval workouts, too!

[peggysr]

I have to admit that nearly everything I do is from somewhere on this site.  I started with the Beginner Body Weight Workout and will move up to level 1 of the Rebel Fitness Guide that was my reward for sticking with my first challenge.

 

I read about intervals here, and started with a 5 minute walk to warm up and a goal of 6 intervals of run 30 seconds / walk 2 minutes.  I was pitiful the first few times, but got stronger.  I had to increase my warmup to 10 minutes because I'm not so young and I'm quite overweight, but I can pretty consistently do 6 intervals of run 30 / walk 90.  If you're in better shape than I am, you can probably jog / run for your intervals.

[peggysr]

Gearing up for this challenge!  I splurged on a NICE pair of running shoes, complete with "custom molded insoles."  They're super comfortable, and I'm hoping they'll be a big help with my shin splints and cranky ankles.  I also bought a watch with stopwatch and interval timing so I can time my cardio more precisely.

 

It doesn't count for the challenge, but I walked 2.7 miles this morning.  I realized that my basic walking pace has increased, just another happy indicator that I'm getting stronger, faster, better.

 

I've been reading through the Rebel Fitness Guide, and tomorrow morning, I'm going to try the level 2 workout.  I'll need to do some modifications, but I can do this.

[tanglebot]

I have to admit that nearly everything I do is from somewhere on this site.  I started with the Beginner Body Weight Workout and will move up to level 1 of the Rebel Fitness Guide that was my reward for sticking with my first challenge.

 

I read about intervals here, and started with a 5 minute walk to warm up and a goal of 6 intervals of run 30 seconds / walk 2 minutes.  I was pitiful the first few times, but got stronger.  I had to increase my warmup to 10 minutes because I'm not so young and I'm quite overweight, but I can pretty consistently do 6 intervals of run 30 / walk 90.  If you're in better shape than I am, you can probably jog / run for your intervals.

That sounds like what I'm doing in my 5K app (Zombies, Run! 5K).  This week (which ends on Monday) I had a ten minute walk, followed by 5 30/60 run/walk intervals, then a 10 minute free form run (where I could run or walk as I chose).  Compared with the intervals I ran back in high school (14-15 years ago!), these are nothing, but I'm tired by the end of the workout.  Still, I want to try, as you say, jog/running them.  I feel like I'm not pushing hard enough.

[peggysr]

Bedtime & Meditation Tracking

(Bedtime is for the previous night, meditation for the previous day)

 

6/3 10:30 pm          10 min at bedtime     6/17 12:30 am     10 min at bedtime         7/1   3:00 am  5 min

6/4 10:45 pm          10 min at bedtime     6/18 11:00 pm     10 min at bedtime         7/2    --           --

6/5 10:45 pm          10 min at bedtime     6/19 12:00 am     10 min at bedtime         7/3    --            --

6/6 11:00 pm            5 min at bedtime     6/20 12:30 am     10 min at bedtime         7/4    --            at the creek

6/7 11:30 pm          10 min at bedtime     6/21  11:00 pm      5 min at bedtime         7/5    --            --

6/8 12:30 am          --                              6/22  10:00 pm     10 min at bedtime        7/6    --            yoga class

6/9   2:30 am          --                              6/23  10:00 pm     10 min at bedtime        7/7    --            --

 

6/10 11:30 pm        10 min at bedtime     6/24  11:00 pm    --                                   7/8  11:15 pm  --

6/11 12:30 am        --                               6/25   2:00 am    10 min at bedtime          7/9  11:10 pm  10 min at bedtime

6/12 12:30 am        --                               6/26  --                --                                  7/10 11:20 pm  10 min at bedtime

6/13 11:30 pm         5 min at bedtime      6/27   --                --                                  7/11 12:30 am  10 min at bedtime

6/14 10:00 pm         5 min at bedtime      6/28   --                --                                  7/12 9:30 pm    --

6/15 10:00 pm       10 min at bedtime      6/29   --                --                                  7/13 10:30 pm  --

6/16   3:30 am         4 hr workshop          6/30   --               20 min at yoga wkshp   7/14  --              --

[peggysr]

6/3

Strength Workout 1/2 for the week of 6/3

I'm starting on Level 2 Recruit Workout, with some modifications.  Warm up exercises were interesting and doable; cool down stretches were new and different, but require a pole.  I also stretch for much longer than 3-5 seconds, so I'm doing those stretches for 20 or 30 seconds 2 or 3 times.  I'm still doing knee pushups on the warmup, and skipped the jumping jacks.

 

Here's Workout A

I got confused on the Prisoner Squats / Bent Over Dumbell Row "Superset", but I'll do it correctly next time.

 

Prisoner Squats* 3 x 12                              2 sets 12 reps 0 lb

Bent Over Dumbbell Row* 3 x 12                1 set 12 reps 12x2 lb        

Step Ups With Knee 3 x 12                         3 sets   6 reps 0 lbs

Overhead Dumbbell Press 3 x 12               3 sets 12 reps 12x2 lbs

Bird Dog 3 x 10 per side                             3 sets 10 reps 0 lbs

Exercise Ball (or reverse) Crunch 3 x 10    3 sets 10 reps 0 lbs   (I did reverse crunches)

 

This whole workout is new to me, so this was ALL a tiny level up.

[sicil]

I have to admit that nearly everything I do is from somewhere on this site.  I started with the Beginner Body Weight Workout and will move up to level 1 of the Rebel Fitness Guide that was my reward for sticking with my first challenge.

 

I read about intervals here, and started with a 5 minute walk to warm up and a goal of 6 intervals of run 30 seconds / walk 2 minutes.  I was pitiful the first few times, but got stronger.  I had to increase my warmup to 10 minutes because I'm not so young and I'm quite overweight, but I can pretty consistently do 6 intervals of run 30 / walk 90.  If you're in better shape than I am, you can probably jog / run for your intervals.

 

Good reminder about the importance of warming up, I sometimes forget to. I setup my treadmills for run 30 sec / walk 1 min. How long do you run for? I'm typically maxed out at the 20-25 minute mark!

 

Good to see your workouts are going well so far! Those prisoner squats sound tough!

[peggysr]

Good reminder about the importance of warming up, I sometimes forget to. I setup my treadmills for run 30 sec / walk 1 min. How long do you run for? I'm typically maxed out at the 20-25 minute mark!

 

Good to see your workouts are going well so far! Those prisoner squats sound tough!

 

I actually just bought a watch to start timing runs.  Up until now I've been going a specific distance, but tomorrow I'll start timing (if I remember) in addition to tracking distance.  The most recent walk (I can't really call it a run) that I timed was 3.6 miles in 60 minutes--certainly not impressive speed, but I'm pleased with my endurance.

 

The prisoner squats aren't bad, but the crunches are killer.  I also need to move up to "real" pushups instead of knee pushups.

 

[peggysr]

6/3

Cardio Workout 1/2 for the week of 6/3

Walked 1.8 miles, forgot to time it *blush*, but it probably took about 30 minutes.

[Leithient]

I actually just bought a watch to start timing runs.  Up until now I've been going a specific distance, but tomorrow I'll start timing (if I remember) in addition to tracking distance.  The most recent walk (I can't really call it a run) that I timed was 3.6 miles in 60 minutes--certainly not impressive speed, but I'm pleased with my endurance.

 

The prisoner squats aren't bad, but the crunches are killer.  I also need to move up to "real" pushups instead of knee pushups.

 

 

I don't know which system you use in order to track distance, but maybe it could help you: http://www.gmap-pedometer.com/ I've been using it since I started tracking my runs and I'm very satisfied.

[peggysr]

I don't know which system you use in order to track distance, but maybe it could help you: http://www.gmap-pedometer.com/ I've been using it since I started tracking my runs and I'm very satisfied.

 

Cool!  My very primitive system is that I know one loop around our neighborhood is .9 miles, and I count the number of laps around the neighborhood I complete.  I'll check this out when I get a little more sophisticated.

[peggysr]

6/4

Cardio Workout 2/2 for the week of 6/3

1.8 miles in 32 minutes with 3.5 intervals of run 1 min / walk 3 min

I ran out of steam halfway through the fourth 1 minute interval, partly because it was uphill.  It will take a bit to adjust to running for a minute instead of 30 seconds.

 

New interval plan (4 run 1 min / walk 3 min instead of 6 run 30 sec / walk 90 or 120 sec) and it's tougher.

[sicil]

I actually just bought a watch to start timing runs. Up until now I've been going a specific distance, but tomorrow I'll start timing (if I remember) in addition to tracking distance. The most recent walk (I can't really call it a run) that I timed was 3.6 miles in 60 minutes--certainly not impressive speed, but I'm pleased with my endurance.

The prisoner squats aren't bad, but the crunches are killer. I also need to move up to "real" pushups instead of knee pushups.

Nice. I've been using runtastic to record my runs - the gps function works pretty well outdoors, or I just grab the figures off the treadmill. May be rough justice, but the important part is to track and get better, right?

[peggysr]

6/5

Strength Workout 2/2 for the week of 6/3

Level 2 Recruit Workout, with some modifications.  Followed warm up directions, including the jumping jacks I skipped last time.  I only have to do 10, which is manageable.  I'm still doing knee pushups.  Did an assortment of my own stretches afterward.

 

Here's Workout B

 

Walking Lunge With Kick (Front Lunge)* 3 x 12   3 sets    10 reps   0 lbs (I did front lunges)

Push Ups (Incline Push Ups)* 3 x 10                    3 sets    10 reps   0 lbs (knee pushups)

Straight Leg Deadlift 3 x 12 Lat                            3 sets    12 reps  12x2 lbs

Pulldown (One-Arm DB row) 3 x 12                      3 sets    12 reps   20 lbs (I did One-Arm DB row)

Hip Raises 3 x 10                                                 3 sets    10 reps   12x2 lbs  (try more weight)

Plank 3 x 30 sec.                                                  3 sets    36 sec     0 lbs  (six long breaths)

 

First two are a "superset" and they were TOUGH.

 

This is another brand new workout.

[Reinfire]

I like your format for leaving yourself notes on your workout (i.e. "need more weight", etc), that's an easy way to make sure you remember what to change.

 

How are you liking the Rebel Fitness Guide? I'm debating buying it after I finish this challenge.

[peggysr]

6/6

Cardio Workout 3/2 for the week of 6/3

1.8 miles in 33 minutes with only 1 intervals of run 1 min / walk 3 min

Shins are cranky, and I think I'm exhausted from working out just before bedtime last night, getting up and going straight to work this morning, running at nearly noon and forgetting to eat at any point during that.  I'll work on remembering to grab a snack in the future.  It's a little discouraging that walking nearly all the way only added a minute to my time.  On the other hand, maybe I'm walking faster these days...

 

I also switched to standing at my desk Tuesday late in the afternoon, so standing much of the day Wednesday could have contributed.

[peggysr]

I like your format for leaving yourself notes on your workout (i.e. "need more weight", etc), that's an easy way to make sure you remember what to change.

 

How are you liking the Rebel Fitness Guide? I'm debating buying it after I finish this challenge.

 

The Rebel Fitness Guide is pretty good.  It's got details on multiple levels of workouts and a lot of diet information I haven't had a chance to read yet.  I'm finding the links to videos particularly helpful for learning new exercises.

[Leithient]

6/6

Cardio Workout 2/2 for the week of 6/3

1.8 miles in 33 minutes with only 1 intervals of run 1 min / walk 3 min

Shins are cranky, and I think I'm exhausted from working out just before bedtime last night, getting up and going straight to work this morning, running at nearly noon and forgetting to eat at any point during that.  I'll work on remembering to grab a snack in the future.  It's a little discouraging that walking nearly all the way only added a minute to my time.  On the other hand, maybe I'm walking faster these days...

 

I also switched to standing at my desk Tuesday late in the afternoon, so standing much of the day Wednesday could have contributed.

 

I understand you. For me, it' easier getting up earlier and do my workout, go running or doing whatever I should do this day. Don't feel discouraged, I think that you are doing things pretty well. If you keep persevering, you'll see results.

[peggysr]

Getting back on track after taking the weekend off, plus Friday.  Planning to workout as soon as I get a chance today.

[sicil]

Have a great workout! Looking forward to your updates!

[peggysr]

6/10

Cardio Workout 1/2 for the week of 6/10

Walked 3.6 miles in 1 hour, 3 minutes since I missed my "long" cardio over the weekend.  Shins are still very cranky, so I'm easing back to walking for a while.  Tried to do intervals of walking faster for 1 minute, but only made it through 2 before my shins got really painful.

[peggysr]

6/13

Cardio Workout 2/2 for the week of 6/10

10 minute warmup, 2 + 1/2 + 1 + 1/2 of 1 minute run / 3 minute walk intervals.  I'm really struggling with these longer intervals, but today was better than last time.  Total distance:  1.8 miles.  Total time:  31 minutes which is my best time so far.