Take care of yourself

20 miles today at 8:04 pace.

Here is the carnage, you pedi-pussies!

 

50 punches
25 crunches
30-second leg lift

50 punches
25 crunches
30-second leg lift

50 punches
25 crunches
30-second leg lift

50 punches
25 crunches
30-second leg lift

50 punches
25 crunches
30-second leg lift

100 punches
50 crunches
150 punches

25 push-ups
25 push-ups
15 push-ups
15 push-ups
10 push-ups
10 push-ups

200 punches

25 push-ups
15 push-ups
10 push-ups

 

The photo doesn’t even do it justice.

Damn, it was great to get back outside. I had no idea what to expect.

 

OUTING ALERT: DW is this guy:

 

32 minutes on the treadmill:

8 minutes incline walking
24 minutes running (first 12 on incline between 2-6)

Need the 3-1 ratio to feel I got in a decent workout.

 

8 months ago today, the A1c was 6.4, which is not technically diabetic but pretty much is.

3 months ago the score dropped to 5.9.

Just got Saturday's blood test back for the latest A1c: 5.5 ... which puts me in non-diabetic range.

Did it with no meds, just diet and exercise. Discipline is a bitch but worth it.

Now I have to maintain while working harder to lose another 20-25 pounds.

 

Did the Workout of Kings this morning, as I am now terming it.

Phase 1 - 70 minutes on the treadmill
0-20 minutes - 6.0 mph, 2 incline
20-40 minutes - 6.5 mph, 3 incline
40-60 minutes - 7.0 mph, 4 incline
60-70 minutes - 6.0 mph, 2 incline

10-minute break for water and recovery

Phase 2
0-3 minutes - 6.1 mph, 15 incline
3-10 minutes - 5.0 mph, 15 incline
Drop to 3.5, 15 incline and go up 0.1 mph each minute through 5.0
Drop to 3.5, 15 incline again and again go up 0.1 mph each minute through 5.0

It is absolutely grueling.

In my mind, my someday goal is 6.5 mph, 15 incline for 30 minutes.

 

Fuck you, Dick.

Anyway ...
4 minutes walking
25 minutes running (2.5 miles)
1 minute cool-down walk
10 minutes stationary biking (figured it might help loosen things up after two straight days of running)
5 minutes stretching

 

If it makes you feel any better, I eat like a feral hog [/crossthread] on the days of hard workouts.

 

I added 5 minutes of Stairmaster and 10 minutes of running (6.0 speed) to the mix. I'm running again.

 

Pretty much agree with all of this:

8 Habits of Highly Fit People