Monday, August 03, 2020
New Program
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
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.
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
Monday, June 06, 2011
06/06/11
Wow - just a big ration of people being dumb in my direction or toward my family... Hope it is just a temporary spike and not a trend.
The workout this morning went well. I can tell I'm going to be a little sore in different places. It was good to get started again.
It is interesting to blog about my individual exercise routines given how much time I work on Critical Health Literacy - which is understanding how capitalism, racism, classism, sexism, etc. impact health. Much different but there are times that without my personal exercise it is hard to deal with the broader issues.
KEEP LIFTING!!!
The workout this morning went well. I can tell I'm going to be a little sore in different places. It was good to get started again.
It is interesting to blog about my individual exercise routines given how much time I work on Critical Health Literacy - which is understanding how capitalism, racism, classism, sexism, etc. impact health. Much different but there are times that without my personal exercise it is hard to deal with the broader issues.
KEEP LIFTING!!!
Labels: Health, Hell In Handbasket, Solidarity, Workout
Thursday, March 17, 2011
3/17/11
Work was great today. Just finished my second draft of my mid-term assignments. I related the work of Eugene V. Debs as an organizer and public health outcomes. I will work on it some more over the weekend. Sticks to the idea that equity improves health outcomes!
I have been working on some jazz drills and feeling like "geeze I should have learned these in middle school." Then I noticed on Tuesday during rehearsal and jamming with some friends that I was playing a bit differently. Decent stuff for a couple of weeks of work. I guess I'll have to keep it up!
It has been hard to keep up with current events. Japan, Bahrain, Egypt, Libya, Wisconsin, etc.
KEEP LEFTING!!!
I have been working on some jazz drills and feeling like "geeze I should have learned these in middle school." Then I noticed on Tuesday during rehearsal and jamming with some friends that I was playing a bit differently. Decent stuff for a couple of weeks of work. I guess I'll have to keep it up!
It has been hard to keep up with current events. Japan, Bahrain, Egypt, Libya, Wisconsin, etc.
KEEP LEFTING!!!
Labels: Grad School, Health, Hell In Handbasket, Musica y Musicos
Saturday, January 08, 2011
Political Assassination Attempt?
It may be too soon for some to declare the shooting today as an assassination attempt. It seems apparent that even if the shooter had some mental issues that there was a political angle. Politics have become divisive and the only option is to vote and organize to counter the irrational attitudes and actions now. This seems clearly more than just someone going after a public figure. The corporate sponsored misinformation that is put out everyday is a part of this.
We need to return to reasonable yet passionate discourse in order to move our society forward. Violence is not conducive to democracy. My heart goes to those who were thinking they were going to have an opportunity to talk to their elected official and were hurt or murdered in that process.
KEEP LEFTING!!!
We need to return to reasonable yet passionate discourse in order to move our society forward. Violence is not conducive to democracy. My heart goes to those who were thinking they were going to have an opportunity to talk to their elected official and were hurt or murdered in that process.
KEEP LEFTING!!!
Labels: Hell In Handbasket
Saturday, January 01, 2011
1/1/11
Had a great night last night. Apparently broke into something deep. Felt very sick and then was listening to Chavela do Paloma Negra, then ended up following it to her version of El Ultimo Trago. Made me tear up, thinking of those who have already gone, and people and things I still need to let go of... Then found this, its a little less "heavy" but still can get eye water. Que Viva La Raza and have a Chingon New Year!
Labels: Chicano Chingon, Familia, Hell In Handbasket, Musica y Musicos
Friday, December 17, 2010
12/17/10
The Billionaire Bailout is making me sick now, and will likely make millions sick in the future.
With all of that going on I think I'll definitely need to go for a walk today. It's cold, but it will be worth it. Hope to get a good nights sleep tonight and then get some exercise in tomorrow!
KEEP LEFTING!!!
With all of that going on I think I'll definitely need to go for a walk today. It's cold, but it will be worth it. Hope to get a good nights sleep tonight and then get some exercise in tomorrow!
KEEP LEFTING!!!
Labels: Hell In Handbasket, Workout
Tuesday, December 14, 2010
12/14/10
Had a great neighborhood association meeting last night. People buying from Albuquerque Women EARN, and bringing food and clothes to the First Nations Healthsource homeless outreach program! Then visioning for the International District Sector Plan.
Listening to pundits trying to sell the Billionaire Bailouts and the Trojan horse part of it that will start to drain social security. On an email list that I'm on an interesting sounding book was proposed as a reading. It is called Winner Take All Politics and apparently shows how the winner-take-all electoral system has led to our income inequities. Might have to get that.
Keep Lefting!!!
Listening to pundits trying to sell the Billionaire Bailouts and the Trojan horse part of it that will start to drain social security. On an email list that I'm on an interesting sounding book was proposed as a reading. It is called Winner Take All Politics and apparently shows how the winner-take-all electoral system has led to our income inequities. Might have to get that.
Keep Lefting!!!
Labels: Hell In Handbasket
Tuesday, December 07, 2010
12/7/10
I finished finals last night. I'm hoping for Bs. It took a while to get into the course. Mainly from finding some interesting stuff toward the end.
I think the month off will be good for me. And it might be good for the vote on the Billionaire Bailouts to be over. Then I can stop irritating my Obama-loyalist friends. He's done a decent job overall. Continuing the tax handouts for the super rich will cause a great deal of problems. It definitely shows that we need more than two choices in politics. We have more than two choices in almost everything else.
Keep Lefting!!!
I think the month off will be good for me. And it might be good for the vote on the Billionaire Bailouts to be over. Then I can stop irritating my Obama-loyalist friends. He's done a decent job overall. Continuing the tax handouts for the super rich will cause a great deal of problems. It definitely shows that we need more than two choices in politics. We have more than two choices in almost everything else.
Keep Lefting!!!
Labels: Grad School, Hell In Handbasket
Tuesday, November 02, 2010
11/2/10
Get out and vote! We're voting as a family in a few!!!
Keep Lefting!
Keep Lefting!
Labels: Chicana and Chicano Votes, Hell In Handbasket
Monday, October 25, 2010
Get out and Vote!
If you don't do it today as an early voter - do it next week in person!
Why? Check out the video - 30 years of this has gotten us what we have now.
Keep Lefting!!!
Why? Check out the video - 30 years of this has gotten us what we have now.
Keep Lefting!!!
Labels: Hell In Handbasket, Real Democracy
Tuesday, October 12, 2010
10/12/10
Things are going well. Very busy as always, but very well. Always challenges...
I started increasing my jumping jacks. I started out with 25 at a time and was going to move to 30, and then decided to try 120... It was tough but I could do it. So I'm working on meditating, and the jumping jacks. Then I'm adding yoga and hopefully getting to lifting!
Music is going OK. Having gone out of town for a Quinceañera really drained me but was great to see familia.
I'm trying to get most of the groups I work with to do more around messaging and web communications. So I want to re-do the LRU website using the CSS Zen Garden approach. Basically having some basics written out and then have different formats to adjust to the season or events coming up.
It is "Dia de La Raza" or Indigenous Heritage Day. I encouraged people to post on my FaceBook something they can think of that people indigenous to this continent provided to the world.
KEEP LEFTING!!!
I started increasing my jumping jacks. I started out with 25 at a time and was going to move to 30, and then decided to try 120... It was tough but I could do it. So I'm working on meditating, and the jumping jacks. Then I'm adding yoga and hopefully getting to lifting!
Music is going OK. Having gone out of town for a Quinceañera really drained me but was great to see familia.
I'm trying to get most of the groups I work with to do more around messaging and web communications. So I want to re-do the LRU website using the CSS Zen Garden approach. Basically having some basics written out and then have different formats to adjust to the season or events coming up.
It is "Dia de La Raza" or Indigenous Heritage Day. I encouraged people to post on my FaceBook something they can think of that people indigenous to this continent provided to the world.
KEEP LEFTING!!!
Labels: Hell In Handbasket, Raza Unida, Workout
Tuesday, August 31, 2010
8/31/10
Up doing homework. Good thing is that I noticed I was standing up for about 30 minutes before feeling uncomfortable. Time to get some weights in!
Been able to practice a little... going to have to be patient until the Masters is over.
Attending the 40th Anniversary of the Chicano Moratorium this weekend in East LA. Very good and very interesting. Lots to consider.
Family is a little stressful right now. But overall things are good and should get better.
KEEP LEFTING!!!
Been able to practice a little... going to have to be patient until the Masters is over.
Attending the 40th Anniversary of the Chicano Moratorium this weekend in East LA. Very good and very interesting. Lots to consider.
Family is a little stressful right now. But overall things are good and should get better.
KEEP LEFTING!!!
Labels: Grad School, Health, Hell In Handbasket, Raza Unida
Sunday, August 22, 2010
8/22/10
A little girl was killed in a collision with a car just down the street. A very sad situation. I had seen the family a few times. Looked like they were having a hard time.
Like with my family, there are people who notice things are tough, but don't know how to help. When things are in crisis mode then they know what to do. I'm in the same boat. Thinking about helping to raise money for funeral services.
The news did a story and I was looking at the comments. Mostly about blaming and punishing. Like that will bring back the girl or prevent other families from having a hard time. We need to create jobs, and so much more, so that we can support families.
Though the collision may have not been preventable, it may have not been a fatality with slower traffic. Considering how much residential housing is near Zuni and how many pedestrians there are maybe it is time to look at better traffic calming.
The area where this happened is a high crime/violence area. There needs to be better lighting and more services to help prevent violence.
My heart goes out to this family.
Like with my family, there are people who notice things are tough, but don't know how to help. When things are in crisis mode then they know what to do. I'm in the same boat. Thinking about helping to raise money for funeral services.
The news did a story and I was looking at the comments. Mostly about blaming and punishing. Like that will bring back the girl or prevent other families from having a hard time. We need to create jobs, and so much more, so that we can support families.
Though the collision may have not been preventable, it may have not been a fatality with slower traffic. Considering how much residential housing is near Zuni and how many pedestrians there are maybe it is time to look at better traffic calming.
The area where this happened is a high crime/violence area. There needs to be better lighting and more services to help prevent violence.
My heart goes out to this family.
Labels: Hell In Handbasket
Sunday, April 04, 2010
4/4/10
At the hospital. My grandbaby is on the way. Very excited!
Recently watched a documentary on The Internationale. Made me tear up at the end listening to the hopes of people for real change. Much different than the hope and change we hear about today.
Yesterday I watched Capitalism: A Love Story and that ending too made me tear up. Don't know what is making me so emotional about social change. I think I'm just frustrated about the crap we put up with in society.
I know I wish that my children and grandchildren would have been born into a different world. We'll have to make the best and keep pushing for real, fundamental change.
Keep Lefting!
Recently watched a documentary on The Internationale. Made me tear up at the end listening to the hopes of people for real change. Much different than the hope and change we hear about today.
Yesterday I watched Capitalism: A Love Story and that ending too made me tear up. Don't know what is making me so emotional about social change. I think I'm just frustrated about the crap we put up with in society.
I know I wish that my children and grandchildren would have been born into a different world. We'll have to make the best and keep pushing for real, fundamental change.
Keep Lefting!
Labels: 'Buelo Time, Familia, Hell In Handbasket
Tuesday, March 09, 2010
3/9/10
Well, the Facebook conversation on health and health care continues.
I know this is late, but I think it still has a great deal of meaning. In September a study was released saying that 45,000 Americans die each year from lack of health insurance.
I'm thinking of adding this to my personal email signature:
If something killed 45,000 Americans each year would you do something about it?
One American dies every 12 minutes from lack of health insurance!
I think it relates to the attitude that politicians take toward their own donors!!
On a positive note, I've been released to workout with up to 10 pounds....
KEEP LEFTING!!!
I know this is late, but I think it still has a great deal of meaning. In September a study was released saying that 45,000 Americans die each year from lack of health insurance.
I'm thinking of adding this to my personal email signature:
If something killed 45,000 Americans each year would you do something about it?
One American dies every 12 minutes from lack of health insurance!
I think it relates to the attitude that politicians take toward their own donors!!
On a positive note, I've been released to workout with up to 10 pounds....
KEEP LEFTING!!!
Labels: Health, Hell In Handbasket
Tuesday, March 02, 2010
3/2/10
Well I accidentally started a good conversation about health care on Facebook. The funny part is that the quote was about health. We are so stuck on medical services that we can't go to far from that collectively.
I think it will take a great deal of work to get a critical mass of people to move from health being equal to medical services (which is really treating you after already sick). At some point we'll be able to discuss health in and of itself. The same thing happens with crime. You talk about reducing crime, or violence, and people start talking about cops. That's like saying that chemotherapy prevents cancer...
Oh well, gotta keep trying. Speaking of "medical services" the acupuncture is helping out a great deal. It is more intensive than getting some pain killers but still good. And it comes out to be near as expensive as specialist co-pays. But I'll be talking with some folks soon about a community acupuncture clinic.
The best and funniest part is that I was released to lift weights - 10 pounds max! The woman acupuncturist told the male "I can lift ten pounds!" He stuck to his guns and I'll cooperate. It will be nice to lift at all.
Just waiting for my code for the EPC gym.
KEEP LEFTING!
I think it will take a great deal of work to get a critical mass of people to move from health being equal to medical services (which is really treating you after already sick). At some point we'll be able to discuss health in and of itself. The same thing happens with crime. You talk about reducing crime, or violence, and people start talking about cops. That's like saying that chemotherapy prevents cancer...
Oh well, gotta keep trying. Speaking of "medical services" the acupuncture is helping out a great deal. It is more intensive than getting some pain killers but still good. And it comes out to be near as expensive as specialist co-pays. But I'll be talking with some folks soon about a community acupuncture clinic.
The best and funniest part is that I was released to lift weights - 10 pounds max! The woman acupuncturist told the male "I can lift ten pounds!" He stuck to his guns and I'll cooperate. It will be nice to lift at all.
Just waiting for my code for the EPC gym.
KEEP LEFTING!
Labels: Crime, Health, Hell In Handbasket, Workout
Monday, February 08, 2010
2/8/10 Spirit Level Video
Monday, January 25, 2010
1/25/10
Really rough weekend. Hope this week goes better. Still don't have permission to lift weights. Gonna keep walking.
Last week was a bad week for "progressives" -
Air America shut down...
Ted Kennedy's seat went Republican?
The candidate that didn't accept campaign finance reform for his election wants to counter the selling of our political system to corporations by the Supreme Court.
And even the banksters had a bad week.
KEEP LEFTING!
Last week was a bad week for "progressives" -
Air America shut down...
Ted Kennedy's seat went Republican?
The candidate that didn't accept campaign finance reform for his election wants to counter the selling of our political system to corporations by the Supreme Court.
And even the banksters had a bad week.
KEEP LEFTING!
Labels: Hell In Handbasket
Tuesday, January 19, 2010
1/19/10
The 40th Anniversary of La Raza Unida party was Sunday. I spent some time thinking about third parties in the US and how that works. At the same time I couldn't get away from discussion about the election for Ted Kennedy's seat.
One of the main discussions - besides about the Dems not being aggressive enough - was the voting machines. Happy Democracy!!!
It was good to hear a lot of MLK speech excerpts where commentators were trying to show why he was assassinated.
Keep Lefting!!!
One of the main discussions - besides about the Dems not being aggressive enough - was the voting machines. Happy Democracy!!!
It was good to hear a lot of MLK speech excerpts where commentators were trying to show why he was assassinated.
Keep Lefting!!!
Labels: Hell In Handbasket, Raza Unida
Monday, January 11, 2010
1/11/10
Wow! Things are going very well today... Didn't see that coming.
Going to try and get accupuncturist to get release me for weightlifting. In the meantime I have some very important transitioning to do. Essentially the same job, different place. Hopefully goes well.
I leave with a quote:
"The greatest weapon of mass destruction is corporate economic globalization" -- Kenny Ausubel.
KEEP LEFTING!!!
Going to try and get accupuncturist to get release me for weightlifting. In the meantime I have some very important transitioning to do. Essentially the same job, different place. Hopefully goes well.
I leave with a quote:
"The greatest weapon of mass destruction is corporate economic globalization" -- Kenny Ausubel.
KEEP LEFTING!!!
Labels: Hell In Handbasket
