I had to make some changes to my plan. This week we had a sick household. Everyone, but the dogs, got ‘the crud’. M had a low-grade temperature for several days, so we were the good parents and kept her home from pre-school and kept ‘the crud’ all to ourselves. The good news is we all are over ‘the crud’ and ready to face week three with all cylinders firing at maximum power.
Week Two Workouts:
Sunday: Off. It was supposed to be 8 miles, but ‘the crud’ and a minor hive outbreak made things a little tough. The latter is getting overly exhausting.
Monday: 6 miles
Tuesday: 6 miles and one hour spin class (HIIT workout) — Did not do the spin class.
Wednesday: 5 mile run with a 16lb weight vest and 1 mile 15% incline walk with 16lb weight vest
Thursday: Started off with hives, but did my circuit training, which breaks down as follows:
Each round of exercise is done 3 times for 40 minutes with 20 second recovery then 60 minute recovery between each round. This week was about making friends with the floor for plank position and push ups. Here are the exercises:
- Round One
- Grab a step (like the ones they use in step class) with 2 or 4 rises for each side or a low bench, stand to one side then place one foot up on the step towards the middle, bend to 90 degrees, jump up and return to bent position. Keep the landing light, soft, as quiet as you can. Keep your form, break when you need.
- Bent over rows
- Down the floor, plank position, execute a push up. If you cannot do a push up with perfect form, then do a modified push up with perfect form. Return to plank position, then right leg, knee to chest, then another push up, then left leg, knee to chest. Repeat as many times as you can. Remember you form. Form is most important. If you do the modified push up, move back to the plank position and then knee to chest and back down. No harm and dropping to modified or starting at modified push ups. We all start somewhere, we all have our weaknesses. With that said, we are all stronger in another area. So, don’t get down on yourself if you can’t maintain or start with a push up.
- Round two
- Back to Step, straddle it, bend over and place hands on the far end of the step, then jump your feet up onto the step, landing on your toes and back down to the floor. Controlled and soft landings.
- Down to the floor for swimmers. Lay on your stomach, leg out (feet a little wider than hip width, arms out in front of you) pull your chest and hips off the floor as high as you can. Both arms and legs up and down as fast as you can while maintain the distance you just pulled up off the floor. This works your hamstrings and back.
- Round Three
- Squats with overhead press
- Down to the floor, again. Back to plank position for ‘around the world’. From plank position, lift left arm, left leg, right arm, then right leg. Repeat. You can do a left arm/right leg lift then right arm/left leg. If needed, go down to your elbow and perform the ‘around the world’.
- Front raises, keep your stomach contracted, if needed place one foot slightly in front of the other to protect your back or bend over.
- Round Four
- Jumping jacks with 2.5 lb plate. Arms — in and out for 20 seconds then arms up to should height and down for 20 seconds. As many as you can. The jacks with in and out arms may require a bit more focus then your regular jacks. 😉
Friday: 6 mile run with stretching. Later that afternoon, a 3 mile walk with my weight vest. The three miles broke out like this;
- Mile one at 7% incline
- Mile two at 11% incline
- Mile three at 15 % incline
I wanted to run 4 miles at a 4% incline. But I toned it down to just sweat at low intensity and work the cold out of my system.
Saturday: Rest day — FAMILY DAY 🙂 It included, Christmas shopping, ‘The Incredibles’ with puzzles, building blocks, play-dough, M barking out commands to Abby and time as family piled on the couch. I’m amazed how two adults, one toddler and two large dogs find a way to fit on the couch. At nap time, J & I watched the Alabama Football game. Roll Tide! Yes, I am from the north, but I married a man from Mobile, AL. When ‘Bama is on, I’m watching the game. I have no complaints. ZERO. When the Pats are on, he is game for watching it with no complaints. The joys of being married. Compromise. 🙂
My mileage was a wee-bit better. I did not like cutting out my spinning class, but the chest congestion really made cardio at high rates a wee-bit tricky. The circuit training suffered do to the chest congestion, so I made the next day’s cardio a bit easier.
The weight vest training went well. Honestly, 16 lbs is a walk in the park, but with the cold the double session was tough. If you are starting out with a weight vest, stay within 2 to 5, maybe 8 lbs max for a few weeks. Work on your form. Weight carrying while running requires very good form and knowledge on how to use it. If not, you will end up with some or sever lower back pain.
There are many items to consider when purchasing a weight vest for running and other workouts. I will write-up a post later this week on the one I use and why. It’s been my lifesaver when training to carry M up and down mountains.