WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (3-20-13)

SIGN POSTS FOR YOUR JOURNEY TO FIT. HEALTHY, AND FAB!

An Afternoon Made for Running!

Before leaving work this afternoon, I took one look outside my door and said to myself - I got to get out and run!  It was a gorgeous day - bright sun, cool, light breeze.

I did a little today outside than I did on the treadmill yesterday - 45:32, 3.03 mi (pace - 15:01/mi).

Maybe I just need the right motivation! LOL!

The Spirit is Willing, but the Body Can't Always ...

Have you ever had one of those workouts when you thought about it in retrospect that you just should have taken the day off?

Tonight at the gym was just such a night.  The signs were apparent long before I went to the gym.  But like many of us 'athlete-type' we often choose to ignore our bodies and press on, using as our internal mantra - NO PAIN, NO GAIN.  Well, in many cases, PAIN is not a good thing - as a matter of fact, pain can be detrimental to one's overall health and fitness goals and can result in setbacks, injuries, etc.

Just suffice it to say that my knees today didn't want to run and they sent me a strong message - loud and clear. I did manage to get through 35 agonizing minutes on the treadmill (2.2 mi, pace 15:54/mil, 310 cal).   My knees had been paining, aching, for several days.  Instead of skipping the gym and give my knees some attention, I went to the gym anyway - convincing myself that I needed to work out since I hadn't been in a few days.  A very misguided decision on my part.  Now my knees feel worse. 

I'm registered for a 5K at the end of the month and I'm not certain at this point I will be in any condition to participate - even just to walk. 

Moral of my story - RUN IN HASTE; RECOVER PAINFULLY!

Workout Week in Preview: 3/17 - 3/23/2013

Sunday, 3/17/13: PM - PT knee; Long jog
Monday, 3/18/13: AM -  Core; PM - workout video (home)
Tuesday, 3/19/13: AM -PT knee; Noon - jog/walk; PM - Strength training
Wednesday, 3/20/13: AM - Core; PM - Jog/cardio 
Thursday, 3/21/13: AM - PT knee; Noon - jog/walk; PM - strength training
Friday, 3/22/13: AM - PT knee; PM - power walk
Saturday, 3/23/13: AM - REST

Sweat Report - Workout Weeks in Review (3/3 - 16 /2013)

3/3 - 3/9/2013

TOTAL TIME: 6:55
TOTAL DISTANCE: 19.82 mi
TOTAL CAL: 4958

03/03/13: Power-walking - 6.76 mi, 1:41:47. 1044 cal.

03/04/13: Kickboxing class - 1:00:00, 558 cal.

03/06/13: All Cardio exercise - total 45:00; warmup - 5:00 (stairclimber); stationary bike - 20:00, 7.57 mi (22.7 mph), 328 cal; elliptical - 20:00, 1.19 mi (pace 16:48/mil), 325 cal.

03/09/13: SPARTAN SPRINT GEORGIA!  (1st obstacle mud run) - 3:28:15, 4.3 mi, 2703 cal

+++++++++++++++++++++++++++++++++++++++++++++++++

3/10 - 3/16/2013

TOTAL TIME: 0:30
TOTAL DISTANCE: 1.8 mi

03/13/13: Walking - 35:00, 2.0 mi.

MY GREAT ADVENTURE - GEORGIA SPARTAN SPRINT 2013

Well, gang, I did it!  This past Saturday (3/9/13), I finished my 1st mud run/obstacle course - the Georgia Spartan Sprint. 

I was very excited when I crossed the entrance to the race area Saturday morning.  However, as it drew closer and closer to the start of my wave (10:45 am), I really was feeling intimidated - I don't swim so if I got 'in over my head' (literally for me) in one of those water traps, I felt it would be all over for  me! 

 

 

Once the gun went off, I decided not to run hard - my one and only goal was to finish the race. I didn't plan to make any PRs this day other than TO FINISH. With the very 1st obstacle - crossing over a highway barricade while being doused with ice cold water from a high pressure fire hose - to the very last one - crawling under barred wire through thick Georgia mud - it certainly proved to be my greatest adventure to date. 
 

The course was not without its struggles for me - most of the water traps I by-passed to do 'burpees'; I attempted the 1st 2 or so such traps (1st walking through a 'shallow' creek, then through a 'small swamp') and I just couldn't do it.  When I first stepped into that creek, I began hyperventilating  - gasping for air - and panicking so I took my chances walking along the creek banks.  And I definitely said NO to walking through the swamp - I found a path in the wooded area alongside the swamp.  My only concern then was if this would be more hazardous (like being quicksand).  Thankfully, it wasn't (WHEW).

Oh, BTW you see that huge structure in the picture below?  Well, that was an obstacle that had to be conquered too.  You climbed up a web of ropes on one side in order to get to the other side by crossing the web of rope over the top stretched between to the 2 towers.  Another fear of mine is heights so you can only imagined how I felt at the top of that monstrosity! 

I fared OK when it came to climbing and crossing walls - well about 75% - the highest wall I did climb was  7 ft. I couldn't get over an 8-ft wall and an incline wall and there was that incline wall to cross after crawling through the 1st of 2 mud traps. 

 (You know, people paid good money to punish themselves - LOL!)

Anyway, I finished under in 4 hours - I have to brag on myself.  I must say I was certainly in good company.  The lady in front of me crossing the finishing line is 69.  Perhaps the most heart-felt and truly inspiring people I witness was Michael Mills (he's the guy in the last picture on this page).  You can't complain about your feet hurting when you see someone crawling through the mud without them.

 

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (3-13-13)

QUITTERS NEVER WIN; WINNERS NEVER QUIT!

Rock Your Resolution Challenge - done!

I haven't won a contest yet, but maybe I'll be lucky this time. MapMyFitness routinely publishes fitness challenges which, by completing these challneges, enters the participant into contests for prizes. This particular one - Rock Your Resolution Challenge - required  participants to commit to doing and logging at least 10 workouts (of at least 30 minutes each of a fitness activity - e.g., running, walking, cycling, hiking, etc.) for a 30-day period between January 1 and March 10, 2013, to be eligible to win one of five $200 prize packages.

Well, this was certainly a challenge I knew I could handle - in fact I completed my 10 workouts in 11 days.  The drawing for the prizes will be in a few days - I just hope Lady Luck is with me (LOL).

One off the Bucket List - My 1st Obstacle Race (Spartan Sprint GA - 3/9/13)!

I DID IT!

NO TURNING BACK NOW - ON TO VICTORY (SPARTAN SPRINT GEORGIA, 3/9/2013)!

How I'll feel in the next couple of hours or so  ...




THE TASTE OF TRIUMPH!

COUNTDOWN TO MY 1ST MUD RUN: SPARTAN SPRINT GEORGIA EVE!

OVERCOMING!

YOU'LL KNOW AT THE FINISH LINE! (video)

COUNTDOWN TO MY 1ST MUD RUN: 2 DAYS TO SPARTAN SPRINT GEORGIA

You're Smiling, REALLY?

Cardio burn!

Started with 5:00 warm-up on stairclimber: 79 cal, 20 floors, 200 ft

20:00 ride on stationary bike (1:30 at moderate rpm/80-90; 0:30 as fast as I could: >100, as much as 120):  7.57 mi, 49 cal (249 cal - heart rate monitor)   

20:oo on elliptical: 1.19 mi, 48 cal (325 cal - heart rate monitor)

TOTAL
45:00,  8.76  mi, 653 cal

COUNTDOWN TO MY 1ST MUD RUN: 3 DAYS TO SPARTAN SPRINT GEORGIA!

FACING THE BARBED WIRE!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (3-6-13)

DON'T BE YOUR OWN WORST ENEMY!

COUNTDOWN TO MY 1ST MUD RUN: 4 DAYS TO SPARTAN SPRINT GEORGIA

HANGING IN THERE ON THE ROPE TRAVERSE!

Kick(boxing) away the pounds!

This evening I changed up my routine at the gym - I by-passed the cardio and weight machines to do kick-boxing.  It was a great workout - these types of workout really show you just how out of shape you are (LOL)! I did have some problems with some of the moves - especially those requiring me to jump (jumping jacks, etc.)  My knees just won't cooperate.  Otherwise I really enjoyed it - and burned 558 cal!

COUNTDOWN TO MY 1ST MUD RUN: 5 DAYS TO SPARTAN SPRINT GEORGIA!

FACING THE GLADIATORS!!

Workout Week in Preview: 3/3 - 3/9/2013

Sunday, 3/3/13: AM - Power-walking (long walk)
Monday, 3/4/13: AM - PT knee; PM - MobileFit*
Tuesday, 3/5/13: AM - Core; PM - workout video (home)
Wednesday, 3/6/13: AM - PT knee; PM - MobileFit*
Thursday, 3/7/13: AM - Core; Noon - walk
Friday, 3/8/13: AM - PT knee (tapering)
Saturday, 3/9/13: AM - SPARTAN SPRINT!!!

*Web-based/online exercise workout program (YMCA)

Sweat Report - Workout Week in Review (2/24 - 3/2/2013)

TOTAL TIME: 4:05
TOTAL DISTANCE: 19.41 mi
TOTAL CAL: 1373

02/24/13: Strength training -1:00:00.   Cardio/running (treadmill) - 1.71 mil, 25:00 (pace - 14:37/mi),  324 cal

02/27/13: All Cardio exercise.  Stair climber - 15:00, 0.68 mil  (pace - 22:03/mil),  82 cal.  Rowing (machine) – 15:00, 1.55 mil, (pace - 9:40/mil), 386 cal. Stationary bike – 25:00, 4.84 mi, (11.6mph), 284 cal

03/01/13: Warm-up + strength training - 1:15:00, 66 cal.  Cardio/stationary bike – 30:00, 10.63 mil, (21.3mph), 231 cal

Sunday morning training for Tour de Brewers

I speed-walked with a good friend to train for Tour de Brewers run on the 16th  [local running store - Fleet Feet - sponsoring '10K' (6-mi) run which take course by several of the local breweries - in time for St. Paddy's Day too]. 

1st Tour de Brewers Run (9/15/2012)

The course I planned to do was 7.07 mi, but I strayed off the planned route.  Anyway, this was still great workout.

6.76 mi, 1:41:47 (pace 15:01/mi), 1044 cal (heart rate watch)

Although I'm stiff now (about 2 hours since walking), my knee is not as much as pain - maybe I should train more with my friend.  She's a very fast power-walker (I know I was slowing her down this morning, but I'm glad she stuck with me).

Course map

Elevation Map 1

Elevation Map 2

COUNTDOWN TO MY 1ST MUD RUN: 6 DAYS TO SPARTAN SPRINT GEORGIA!

THE FIRE PIT!

COUNTDOWN TO MY 1ST MUD RUN: 7 DAYS TO SPARTAN SPRINT GEORGIA!

MUD! OH YEAH!

ARE YOU SPARTAN TOUGH? (translation - I MUST BE CRAZY!!)

Next Saturday, March 9th, I will embark on a 1st: running in an obstacle mud run - Spartan Sprint Georgia.  When I first registered for it, I thought "Hey, this is cool".  Several of my friends had done a similar race a couple of years ago and they said it was a total blast!  But as the date for the race gets closer, I'm getting a little anxious (it doesn't help to watch videos of the races).  I won't have any friends running but I'll have family there to cheer me on because -

I AM SPARTAN TOUGH!!!



ARE YOU SPARTAN TOUGH? (video)

Friday Night Fever at the Gym (strength training + cardio)

Started with 5:00 warmup (stairclimber): 66 cal, 16 floors, 170 feet (avg speed - 3.3 mph)

Strength training - weight/reps/sets
Dumbbell calf raises  - 24/10/3
Single-leg dumbbell calf raises - 12/5/3
Cable Adduction - 10/10/3
Cable Abduction - 10/10/3
Preacher Bar Curl - 25/5/5
Dumbell Fly - 10/5/3
Overhead Dumbbell Tricep Extension - 10/10/3
Cable Ab Crunch -3 sets: (1) 40/15; (2) 40/20; (3) 40/20
Bar Twist - 30/3 (body weight)
Single Leg Press - 25/15/3

Cardio (stationary bike)
30:00, 10.63 mi, 231 cal, 112 avg HR