Take care of yourself

How fast did you get?

 

Still doing 4.2/15 at 60 minutes .... after 15 minutes on the elliptical

I considered 4.5 but that's no man's land just about, too fast to walk really but still too slow to jog.

If I were to bump it up at some point, to jog, it would be up to 5.5 or 6, and at level elevation.

 

Just go up to 4.3.

 

I did some stairs this morning, two at a time. Started a little gingerly just to feel it out, and then finished with some sprints. My legs were wobbly by the end, but the four stories aren't really enough to get me out of breath, unfortunately. Hopefully the massive amount of base aerobic activity, combined with frequent stair sprints for leg strength over the next three-plus weeks has me ready for the tower race.

 

Really can't ask for a stronger day:

February 14
104: after breakfast
106: after lunch
105: after dinner

 

Still motivated by Songbird's not-so-fat ass, I put in 50 minutes on the treadmill:
12 minutes building up to top incline (about 8; again, can't really tell on old treadmill)
20 minutes at top incline (between 3.2 and 3.8 speed)
6 minutes at moderate incline/4.0 speed
3 minutes cool down walk
6 minutes running (to get in full 5K)
3 minutes cool down walk

200 crunches

Stretching

 

I'd like to get crunches in but that's down the line. I noticed the weight loss Monday night after watching myself ask questions at the council meeting. So much better compared with 6 months ago.

 

I never do crunches or ab work at all. Probably should, but it’s lowest priority. Stick with the cardio. That’s where badasses are made.

 

I did both, asshole.

 

That’s true badassery.

 

I often do crunches at the end of a workout just to add 5 minutes or so to keeping my heart rate up a little longer.

 

Light day: 65 minutes, 1,350 calories. I'll go for the gusto tomorrow: 1,800.