Work In Progress - FitoverForty

[fitoverforty]

Todays workout:

HIIT treadmill
3 intervals - 2min. @ 5.5 mph / 1min. @ 8.5 mph
5 min. slow
22:00 minutes steady @ 6.2 mph
3 min. cooldown
total time 39 minutes - total distance 3.65 miles

stretched all leg muscles
2x10 spider pushups (I do the leg move on the up position, not on the down)

[fitoverforty]

Todays workout:

20 jumping jacks
20 Power jumping jacks
http://www.youtube.com/watch?v=n745BffnR4A" onclick="window.open(this.href);return false;

2x30sec.x2 supine bridge w/leg extensions

3x8 seated rows wide grip - 81 lbs
3x10 overhead cable skull crushers - 20 lbs (feel the burn! )
3x6 bench press - 61.5 lbs
3x10 face pulls - 61.5 lbs.
3x10 tri-cep dips
5 pull ups (should have done these first!)

20:00 treadmill run 2.0 miles
stretching

[Bonnie]

61.5 lb face pulls ?..wow..I find those things, pull me off the floor @ 32 lbs : ( ..20 mins of treadmill on weights day ? ..anyway sounds like a good workout keep it up !

[fitoverforty]

61.5 lb face pulls ?..wow..I find those things, pull me off the floor @ 32 lbs

Yeah, when I first started them I was only able to do 18 or so lbs. I didn't have a good way to do them without hurting hands...until I figured out that I could use strap that has two looped ends (to use on low cable ankle kickbacks), I attached it to high cable and I put ab wheel roller's handles into each of the loops, then hold on to the handles and pull. It made such a difference in ability to pull that cable I was amazed! I just dig in with feet, lean back a bit and pull. Once I get going it is great, feels really good, but I have to be careful when I am finishing, it pulls me forward and I nearly ram face into the support bar of pulley system!

20 mins of treadmill on weights day ?

I thought I would add a little cardio to the end of weight workouts to try to boost calorie burn to get me over this weight standstill. Plus, I am getting ready to run a 5 mile trail race in a couple of weeks, so I need to step up running a bit.

[Bonnie]

Oh ok carry on then

[fitoverforty]

Thanks Les! I absolutely LOVE trail running! In the zone... one with nature...all that good stuff! The trail is a winding 5 mile run on a very hilly underdeveloped trail. There are places where it is so narrow, you have to turn sideways a bit to keep from knocking your shoulders on the trees! And the first runner down the trail will encounter spider webs! That happened to me one early morning training run last year. I went out first ahead of running partner and literally must have ran into 20 spider webs along the way I felt so icky and crawly by the time I was done! But I don't think i will have to worry about that on race day...I definitely will not be out in front of the pack!

In other news...
Two good things to report! I went jeans shopping and bought a new pair of low rise, regular cut, flare leg (cool!) jeans...size 10! They fit snug in the bum and legs and were loose in the waist....loose!!!!! Up until a couple of weeks ago i had a few size 10 jeans I could wear, but they were still tight and uncomfortable, so I am excited about this turn of events!!
Next good news...I tried on a pair of black calf high (to the knee) boots that zipped up the side. And for once I actually was able to zip them all the way up! calves are bigger than the average girl...so I could never wear calf high boots I have always had muscular calves and so many boots and even straight leg jeans are impossible for me to wear. So I was so happy that I am able to wear these....I splurged and bought them So...no lunches out for a while, but it is worth it - they look fabulous!!!

[Bonnie]

Woohooo that is good news, glad to see you can now take advantage of wearing boots etc, all your hard work is making it all possible

[fitoverforty]

So...what are you dressing up as for hallowe'en?

hmmmm..well the boots have a 3" inch spike heel....so I was thinking "Cat Woman" might be good. Unfortunately I don't own a spandex body suit, and besides I will be busy driving son around that night to go "trick or treatin" to folks house, brother's and sister's houses and a few of our friends houses.
I think I will save the boots for "date night" -

[Boss Man]

WEL DONE on your progress. You can be proud, and you do have a lot to smile about, and for your age, you are a radient ray of sunshine, so you can see how it pays off.

Keep smiling and keep up the hard work. We're all proud of you and you're pretty amazing .

[fitoverforty]

thanks BossMan! Just gotta keep marching forward, slowly but surely I will achieve the goals I set out for myself.

Todays workout:

5 mile hill run - outdoors
time: 50:00 (had to deviate from planned course - somebody's big black lab. dog was out and was barking aggressively and coming towards me...so I had to turn around and go back the opposite direction it really makes me angry when people don't keep their pets in their fenced yards or on a leash. We have a leash law in the neighborhood I was running in, and it's not fair to everyone else when this rule is not followed.

But it was a beautiful morning! 50 degrees and sunny skies! Perfect running weather. I woke up this a.m. and could not wait to get outside to run! I love mornings like this. Absolute perfection.

I had to wear sunglasses it was so bright! - We've had alot of rain lately, so it was great to see and feel the sun.
Have a great day everyone!

[fitoverforty]

Todays workout:

2x20 jumping jacks

4x6 Reverse lunge w/5lb DBs
2x10 Wide pushups
2x8 Spider pushups

1x8 Seated rows - 81 lbs.
2x8 Seated rows - 86 lbs.

2x10 Facepull - 61 lbs.
3x8 Bench press - 61 lbs.

3x12 Leg lifts
3x10 Rev. crunch

1x15x2 front planks w/db kickback
2x10 ab wheel rollouts

Not a good workout today. Heart wasn't in it. Felt tired - didn't eat well this weekend and it definately showed today

Hurt right foot on 5 mile run Saturday. That has me majorly bummed. Have to hold off on HIIT for a few days. I ran saturday, felt great, but towards the last mile the top right side of foot next to ankle really started to bother me and as the day progressed it hurt worse. Yesterday I wore a foot brace (spandex - no metal) it seemed to help.
Possible causes for the injury are:
1. running on a cambered surface (sloped on each side of the road)
2. running in stiff shoes (no give)
3. running on a hard surface as opposed to months of treadmill running.
4. running period (right Swanso?!)

I hope it doesn't keep me from running the trail race in 2 weeks
Anyway, I"ll live...just have to be more careful - not so hard headed. Should have stopped when I felt the first twinge. I really don't have time for an injury! ugh!

[fitoverforty]

Thanks Les. It's better...I just have to be patient and not try to anything to aggravate it further. The jumping jacks were pushing it a bit tonight.
The spider pushup is tough! I'm still not able to do the leg raise on the lower part of the pushup, I have to do it on the "up", so I guess I'm sort of "cheating". It is really a strain on support leg knee, so I have to be VERY careful to do them slowly and correctly, no twisting or leaning over. Let me know how you like them - maybe you can give me a pointer or two.

[swanso5]

definately number 4

[Boss Man]

I partly concur about option 4, although I think 1 and / or 2 could have contributed in some way.

I would suggest you also RICE it, and maybe consider taking something if you don't already, for the long term, like Hyaluronic Acid, Chondroitin, Chitosan etc etc. Just make sure with Chitosan if you take it, you don't have a Shellfish allergy, as Chitin in Shellfish is a main ingredient as well as in Glucosamine and will trigger the allergy.

[fitoverforty]

4. running period (right Swanso?!)

definately number 4

Ha! I knew it! I know how you feel about running

for the long term, like Hyaluronic Acid, Chondroitin, Chitosan etc etc. Just make sure with Chitosan if you take it, you don't have a Shellfish allergy,

Thanks Boss Man. No, I don't have any shellfish allergies, so I should be fine. foot is alot better, hopefully I will be able to run on it (shhhh...don't tell Swanso ) by Friday and get back to HIIT drills (I really miss those!)
Haven't felt like myself this week, with workout plans being disrupted. I really lose focus and just feel tired and depressed. I'm afraid for every day I don't run or workout I am losing precious hard earned ground! I'm in panic mode! I'll give it a go Friday and see how it goes.