Take care of yourself

Re: Take care of yourself (LiveSTRONG)

PM DocTalk.

 

Re: Take care of yourself (LiveSTRONG)

Today was my first day this week after a spur-of-the-moment decision Sunday night to go to Colorado. Hiked a 6-mile round-trip trail in Roosevelt National Forest to see Sarah Walker's homestead. And the Rocky Mountain National Forest was spectacular.

Anyway, today's Crossfit was "Jason": 100 squats, 5 pullups (supposed to be muscle-ups, but, uh, no); 75 and 10; 50 and 15; 25 and 20. Finished in 17:17. My legs are queasy.

Strict shoulder presses, by three each at 85 pounds, 90, 95 and 100. One at 105 and 110. Halfway up at 115. Two at 100, then one more.

My last three weeks have been more miss than hit on my gym attendance, and I can tell it with my elevated heart rate and the sweat pouring off me.

 

Re: Take care of yourself (LiveSTRONG)

40k Time Trial race today. Just me and 200 other cyclists against the clock, the road and the wind.

I finished 6th in my category with a time of 1:02:16.

In the big picture I should be pleased with the result because I am a newbie at the sport and this was my first race of this type at that distance.

In my here-and-now head, though, I look back and see how I paced myself incorrectly over the first 20k and how I mentally drifted for a few minutes in the second half and I know my time would be less than 60 minutes if I were to do the exact same race again tomorrow.

You live, you learn.

 

Re: Take care of yourself (LiveSTRONG)

To get back on the workout-of-the-day schedule was no bargain today. After yesterday's leg-heavy workout, today's was this: 95-pound thrusters (10, 8, 6, 4, 2) with jump rope double unders (50, 40, 30, 20, 10). Finished in 14:26.

Twelve days until I head to Seattle to host the outing with sportschick, so I've got to bust my ass between now and then.

Joe

 

Re: Take care of yourself (LiveSTRONG)

While I should be busting my ass to get ready, I won't. I'm about to miss the vast majority of next week if not long recovering from having my wisdom teeth removed.

Booooooooooooooooooooooooo!

 

Re: Take care of yourself (LiveSTRONG)

You should still be able to lose weight, since you won't be eating solid food for a while

 

Re: Take care of yourself (LiveSTRONG)

My hamstring has improved with some RICE treatment. I don't think it's much. In fact, it might have just been a little sore from my workout. But I'm going to take it easy for a few weeks. I had added 30 pounds to my dumb bell squats. I'm going to work without the weights for a few weeks. My knee, which also was a little sore, is another story. I've torn the ACL before. Now it's clicking a little. It felt a little weak for a few days, but I iced it, too. I'm hoping it was just muscle soreness contributing to poor stability in the knee.

We'll see.

 

Re: Take care of yourself (LiveSTRONG)

I finally started PT for my knee. The exercises they gave me don't look like much, but they're hard and my knee hurts even more when I'm done with them (I hope that's just part of the process).
The doctor said no way to me playing rugby next Saturday .

 

Re: Take care of yourself (LiveSTRONG)

Holy shit. I thought I was going to vomit last night. It must be 110 degrees in my garage, and I had to make up for skipping two days. So I packed back, biceps and shoulders into a single workout. I cut my sets to four. I had been doing six. I only did one or two exercises per body part. I would have done more, but I was a mess. It was like working out in a sauna.

Also, I just downloaded some music so I can make it through my chest workout today. It might be a little tough with my sore shoulders, but I'll give it a shot. I'm now the proud owner of $20 of shit I never thought I'd own.

I have a trio of Slayer songs, an Iron Maiden song, a Judas Priest song, a Rollins Band song, one by The Prodigy, one from Slipknot, Cure, Van Halen, STP, Anthrax, two Metallica songs, two Korn songs and about three from Rocky.

I feel like I'm already stronger, and I haven't even lifted yet.

 

Re: Take care of yourself (LiveSTRONG)

Luckily the humidity in these here parts has kicked in for good. Which means the gym, even with the AC running, is humid as a swamp frog's back.

Today
50 pullups in 6:45. Sets of 5, 30 seconds between end and start of each set. Probably could have cut that to 20 seconds and gotten done faster.
50 dips in 8:28, with about a 2.5-minute break in the middle while some dude did his thing on the machine. I think I would have easily had a PR without that tuckstick.
50 knees to elbows in 4:36.
50 pushups in 2:48. Slow, but tough after the dips. Should have picked a different exercise.
50 back extensions in 2:40. I need to do these more often.

It was nice -- and necessary -- to do some upper body work after Friday and Saturday's leg stuff.

Joe

 

Re: Take care of yourself (LiveSTRONG)

This is a great running song

 

Re: Take care of yourself (LiveSTRONG)

I went for a jog tonight. I think I needed more energy. My calves developed some serious cramping about 1/3 of the way through my 3.1-mile run. I pounded on them and then slowed to a fast walk and took long strides to stretch out my legs. That seemed to do the trick. By the midway point, the cramping had moved to my quads. That was probably because I started to take some longer strides in an effort to take the stress of my calves.

I learned a lot. Foremost, I'm slow as hell. I remember thinking in high school that a 10-minute mile was pathetic. But I'm far from that. I ran the course in 51 minutes. It was disappointing. When I was 10 years younger, I worked my way up to an all-time high of six miles in 42 minutes. Of course, I weighed 195 pounds then. Perhaps I'll be back there by Christmas.

The reality is that I'm a little too big for running. It puts too much stress on my leg muscles. But I think a few more weeks of training will improve that. I also have short legs, and that's a burden I can't overcome. At least my little short-guy steps won't be so taxing once I drop more weight.

My training plan is to run every other day for this month. I'd like to make huge strides in the first two weeks. My initial goal was to run 9-minute miles by July 1. But that's probably not going to happen. So I'm just going to see how it goes. Dropping weight will be a big boost to my speed. So perhaps it's possible. I suspect I'll drop 20 pounds in the next two weeks.

If nothing else, I learned that my legs are fine. The hamstring pain was a false alarm, and the knee held up fine tonight. No pain, no weakness at all. But it did pop a little.