I'm continuing on the program posted below. I did 3.11 kilometers on Sunday with a pace of 9 minutes and 41 seconds pace. Not a racing pace, yet good for me. Last week was 2.03 kilometers with a 9 minute and 14 second pace. So it may take 50 minutes to finish my first 5K. I'll be happy with that.
I don't sleep well consistently so some days I'm all up for working out in the morning and other days just barely getting out of bed. The state of the world drags on me. I'm sure for others too.
I'm behind on calisthenics. Maybe I'll do them tomorrow. Also do some myrtl and egoscue exercises.
KEEP GRINDING!!!
I have been following the program. This Sunday I was able to get to the 2K. Ran 2.03 Kilometers in 18 minutes and 49 seconds. The average pace is 9 minutes and 14 seconds per kilometer.
I was less than solid on stretching so today I'll do Myrtl workout and also the egoscue routine. Tomorrow I start the week 4 run routine.
Keep Grinding!!!
So I'm continuing on the new program. It's going well. I'm doing the walk/run on Wednesday, Friday, and Sunday. I think it's a good sign that I feel like running on my off days.
Calisthenics on Monday. Last week I did 20 reps and today 25. Today felt hard.
4 Count Jumping Jacks
1/2 Jumping Jacks
Push-ups
Upper stretch
Flutter Kicks
4 Count trunk twist
Push-ups
Hamstring stretch
Standing head to knee
4 Count Cherry Picker
4 Count Jack and Jill
Leg Raises
Good Mornings
Crunches
Crab Crunches
Tuesday and Thursday I do a Myrtl routine.
On days I don't do the Myrtl routine I'll try this hip routine.
On days I do the Myrtle routine I'll try something for my upper body.
It may be a while before I'm back in the gym. I may add exercises through various days just to keep moving in breaks between online meetings.
There are different people doing accountability checks for working out, stretching, organizing space, etc. It's good to have a team for these things.
KEEP GRINDING!!!
I'm trying to figure out how to take breathing and movement breaks more consistently at work. Working remotely is hard for that. Not getting up to go to another room, or to drive to another location, wasn't miles yet still more consistent movement. I've had days where I do pushup breaks, and box breathing breaks. I'm just still trying to make it more regular.
I also realize that if I have a concrete goal I'll do more. So while being healthy is the goal, the generic "to be healthy" doesn't get me up off the chair. I'll be using the 5k to keep me moving. I'm going to see how to apply this to other parts of my life.
Today I did the walk/run program listed in the last post and 2.45k in 30 minutes and 35 seconds. For Tuesday and Thursday I'll be doing the routing below and maybe some calisthenics.
I just realized it's not letting me "embed" the video so here's
the link.
KEEP GRINDING!!!
Like everyone, I've been trying to figure out how to deal with the pandemic. Work has been more intense since the end of February. One thing that is most missed in my life is going to the gym. I've started and stopped walking and calisthenics workouts several times. Finally this past week I ran 4 days in a row.
First day a quarter mile. Second day some walk sprints. Third day 3/4 of a mile. Yesterday, August 2, I ran a mile. More like a job yet I was happy I did it. Sent a request to a friend who does marathons and they suggested getting the Couch to 5K app. So I typed that into YouTube and found several videos, including the one below (the "embed feature isn't working) so the
one here.
It's not the app, yet seems simple enough. If I'm feeling like I'm hurting, I can back off because like when am I doing some competing.
In this program you do strength and conditioning on Monday, rest Tuesday, and Thursday. Since I'm not going to the gym to lift I did the following today, all for 15 reps:
Pushups
Air Squats
Sit-ups
4-Count Jumping Jacks
4-Count Flutter Kicks.
If I follow the program in the video the rest will be:
Tomorrow and Thursday will be a rest day. I may repeat today's calisthenics.
Wednesday and Friday Warm up with walk 5 minutes, 5 sets of 3 minute walk and 1 minute run, 5 minute cool down
Sunday - Warm up with walk 5 minutes, 5 sets of 2.5 minute walk and 1.5 minute run, 5 minute cool down
Week 2
Monday calisthenics increased from last week, and Tuesday and Thursday by feel.
Wednesday - Warm up with walk 5 minutes, 5 sets of 2.5 minute walk and 1.5 minute run, 5 minute cool down
Friday - Warm up with walk 4 minutes, 5 sets of 2 minute walk and 2 minute run, 4 minute cool down
Sunday - Warm up 4 minutes, 3 sets of 2 minute walk and 2 minute run, then a 3 minute walk and a 6 minute run, then a 4 minute walk cool down
Week 3
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with walk 4 minutes, 6 sets of 2 minute walk and 2 minute run, 4 minute cool down
Friday - Warm up with walk 4 minutes, 6 sets of 1.5 minute walk and 2.5 minute run, 4 minute cool down
Sunday - 2 kilometers (I figured out how to change the MapMyRun app from miles to kilometers so that will help) All of the X kilometer runs have a walk warm up and cool down phase.
Week 4
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 4 minute jog, 6 sets of 1.5 minute walk and 2.5 minute run, 4 minute cool down walk
Friday - Warm up with 4 minute jog, 6 sets of 1 minute walk and 3 minute run, 4 minute cool down walk
Sunday - 3 kilometers
Week 5
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 5 minute jog, 4 sets of 1 minute walk and 5 minute run, 5 minute cool down walk
Friday - Warm up with 5 minute jog, 4 sets of 1 minute walk and 7 minute run, 5 minute cool down walk
Sunday - 4 kilometers
Week 6
Monday calisthenics increased from previous week, and Tuesday and Thursday by feel.
Wednesday - Warm up with 5 minute jog, 5 sets of 1 minute walk and 7 minute run, 5 minute cool down walk
Friday - Warm up with 5 minute jog, 3 sets of 1 minute walk and 10 minute run, 5 minute cool down walk
Sunday - 5 kilometers
I have an app called Intervals that I think can give me the intervals for all of these. Of course, if anything feels like I might hurt myself I can dial it back. Some of the jumps are larger than others and I can go more gradual if needed.
I need to get into the discipline of stretching more to stay safe for this.
It's good to be back and have a goal. It's also good not to have a solid deadline. I don't know how often there will be posts. Maybe daily, or summary of the week. Either way, it will be good. Will be great to get set up to lift again. Until then running is my jam. Being less active physically really was getting to my mood and energy.
All of the increases in the virus have been frustrating. So many things I do have people who do not wear masks. While I know I feel some pandemic fatigue, I really feel sorry for the medical workers who have to work COVID units.
I know some of you have not stopped at all, and others have struggled. Feel free to share!
And after I published this I found this video for
10 week approach. They also have different lenghts.
KEEP GRINDING!!!
Labels: Health, Hell In Handbasket, Routine, Workout
