Mobility, Walking, C25K

I never did get around to doing the Prasara Yoga cool down routine I should have done after my last Lift Heavy Things workout. Yesterday I did my scheduled IntuFlow joint mobility workout. That twenty-three minute routine based on making circles with body parts from your head down to your feet is quite invigorating. I also went for a thirty-four minute, two and a half kilometer walk. For the day I walked in excess of 9K steps. I misplaced my pedometer later in the evening so I'm not sure of the exact total.

Today is a running day. I started with normal combination of an IntuFlow warm up routine and FitSugar's active running warm up routine. Also as usual I added some extra leg swings and toe raises. With my body completely warm I started Couch to Five K Week Four Day Two.

miles/yards km/metres

Stage Distance Time Pace WU 381 metres 5:00 13:05 1 413 metres 3:00 7:15 1R 137 metres 1:30 10:54 2 701 metres 5:00 7:07 2R 182 metres 2:30 13:41 3 394 metres 3:00 7:36 3R 113 metres 1:30 13:15 4 679 metres 5:00 7:21 4R 205 metres 2:30 12:08 CD 355 metres 5:00 14:03 Total 2.83 km 24:00 8:28 inc WU/CD 3.57 km 34:00 9:31

Calories burned: 329

Calories burned (including warm up): 453

This was just a small improvement over my last run, eight seconds per kilometer faster. Including the warm and cool down walking my pace was actually one second per kilometer slower. I should try and keep my walking pace up around 5km/hr for all the warm up, recovery and cool down walking. I finished with twenty minutes of Prasara Yoga. I held each posture of the cool down routine for forty-five seconds. I'm slowly, slowly getting better with the rabbit, kneeling arm thread, and pigeon poses which are the most challenging for me. Tomorrow is another recovery day. I'll do more yoga and walk.

Day Off and then Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 30, 27
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 50, 50
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 65-45L-45R,  65-40R-40L (seconds)

Knee push ups first set 20+7+3=30, 17+6+4. Pull ups 20 straight, 13+7. squats 50 straight, 50 straight. EJK 25 straight. 21+4=25 ( mental fatigue more than physical ). Total time 34 minutes plus 4 minutes for the giant set warm up. going to have to skip the Prasara Yoga cool down for now. Miles and I are going to a Furman Football game. Got to shower and jet!

IntuFlow, C25K, Prasara Yoga

I don't seem to be able to post regularly even though I'm working out regularly. Two days ago I did my normal IntuFlow recovery routine. It was a nice twenty-four minute joint mobility program. It always makes me feel better and I hope it is really improving my mobility.

Yesterday I started my warm up at home with a brief IntuFlow routine. A bit later I continued warming up with FitSugar's active warmup for running outside Master Kim's while my son was in Tae Kwon Do class. I did some extra leg swings and toe raises on the curb, too. Then off to run Week Four Day One of the Couch to 5K running program.

miles/yards km/metres

Stage Distance Time Pace WU 408 metres 5:00 12:14 1 412 metres 3:00 7:16 1R 101 metres 1:30 14:47 2 682 metres 5:00 7:19 2R 204 metres 2:30 12:14 3 405 metres 3:00 7:23 3R 115 metres 1:30 12:56 4 657 metres 5:00 7:36 4R 203 metres 2:30 12:16 CD 376 metres 5:00 13:15 Total 2.78 km 24:00 8:36 inc WU/CD 3.57 km 34:00 9:30

Calories burned: 328

Calories burned (including warm up): 453

Even though this was a significant increase in interval lengths, overall distance and time my average pace was almost a minute per KM faster than last time! I'm quite proud of myself especially since I'm only running once every four days. The extra recovery time and recovery routines I've plugged into my program seem to be working. Once I got home I cooled down with eighteen minutes of Prasara Yoga.

Today was recovery only. I did a sixteen minute Prasara Yoga recovery routine. I can actually get fully into all but one of the postures in this routine as opposed to the cool down routine. I have trouble with at least three, maybe four of the postures in the cool down routine.

Yoga, Sprinting and Kettlebells

Yesterday, Sunday 20121007, was a recovery day. I did a brief, sixteen minute Prasara Yoga routine. I also went for a forty-one minute, 3.20KM walk. Total steps for the day 8443.

After a 14 minute warm up with an Intu-Flow routine combined with FitSugar's active warm up for running, today's workout had two main components: sprinting and kettlebell swings. Before getting started started with the sprints I walked between 500M and 600M. The temperature is about 50^°F so I felt the extra warm up was needed.

6 intervals 50M sprinting at 50% speed with 50M walking

6 intervals of 50M sprinting at 80-90% speed with 100M walking

I ran on the football field at Mauldin Middle School while my #1 son, Isaiah, was at his Tae Kwon Do class. By the time I finished running and walking back to my car it was time for me to drive around the corner and pick him up. The combined warmup walk, intervals and walk back to the car was 26 minutes and I covered 1.90KM. After picking up Isaiah, I then stopped to fill up the car's gas tank and drove on home.

When I got home I proceed to do kettlebell swings. First a quick warm up.

5 touch and go reps with 20 pounds at Point A

5 touch and go reps with 20 pounds at Point B

5 reps with 20 pounds full swings

Then on to the work sets.

3 sets of 25 reps with 20 pounds full swings 

Some explanation would probably be helpful. Point A is on the ground a few inches in front of and midway between the toes with feet at shoulder width. Point B is roughly inline with and midway between the heels again with feet at shoulder width. I've seen video of Crossfitters raising the kettlebell straight above their heads on swings but I stop around shoulder height as suggested by Tim Ferriss. Swings only took eight minutes for warm up and work sets. I cooled down with my normal Prasara Yoga routine. With holds of 40 seconds in each pose the yoga took about nineteen minutes. Tomorrow is an Intu-Flow recovery routine day and Wednesday will be Week Four Day One of Couch-to-5K.

Hills Hurt but Couches Kill

The last two Saturdays I stayed in bed reading until 1030 or later reading. This morning I got up at 0600, cooked breakfast and took one of our cars to get an oil change. While the oil was being changed I went for a run, C25K Week Three Day Three. Part of the run was a long, painful hill climb. But I remembered: Hills Hurt but Couches Kill.

miles/yards km/metres

Stage Distance Time Pace WU 396 metres 5:00 12:37 1 196 metres 1:30 7:38 1R 116 metres 1:30 12:54 2 389 metres 3:00 7:42 2R 218 metres 3:00 13:44 3 213 metres 1:30 7:01 3R 125 metres 1:30 11:57 4 412 metres 3:00 7:16 4R 241 metres 3:00 12:26 CD 335 metres 5:01 14:59 Total 1.91 km 18:00 9:24 inc WU/CD 2.64 km 28:02 10:35

Calories burned: 240

Calories burned (including warm up): 364

Before I left home I did an Intu-Flow warm up. After I dropped the car off I did the FitSugar active warm up before starting my run. My run was slightly faster today than Week Three Day Two and much faster than this same workout earlier in the year. Once I got home I did a Prasara Yoga cool down.

Yesterday, I didn't post but I did do an Intu-Flow recovery routine. Tomorrow is a Prasara recovery routine.

20121004 Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 26, 20
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 40, 40
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 60-35R-35L,  60-39L-40R (seconds)

Total time on calisthenics was thirty-four minutes but I again I increased my reps, or time in the case of planks, on each exercise. Push ups were a little better. I still had to take  two quick arm shaking breaks to make it threw my sets. Pull ups only one break per set at 15 rep mark. Squats great improvement. Forty reps per set no leg shaking, just brief pause at the top a couple of times, like 1 or 2 seconds max.

Elevated jack knives first set paused at 20 reps to shake arms and hands out before banging out the last five reps. Second set paused at 19 reps.Planks I equaled my times on the first set. Second set I improved my side plank times by 4 seconds on the left side and 5 seconds on the right side. Now to cool down with some Prasara Yoga. Eighteen minutes total, forty seconds per pose. Slowly getting more flexible. Tomorrow is C25K Week Three Day Three.

20121003 Prasara Yoga Recovery

Fifteen minute Prasara Yoga recovery routine. Tomorrow is primal blueprint fitness lift heavy things bodyweight workout. Can't wait!

Intu-Flow and Days Later C25K Week 3 Day 2

On 20120927 I did an Intu-Flow recovery routine as scheduled. It was a nice twenty-three minute joint mobility, low intensity workout. Then somehow I let myself get off track until today.

Today, 20121002, I warmed up with a combination of Intu-Flow and FitSugar's active running warm up. Total time fourteen minutes. I did a few extra leg swings and also some calf raises on the steps.

Once I was thoroughly warmed up I did Week Three Day Two of the Couch-to-5K plan. Week Three consists of what I think is a weird little workout. After the normal five minute walking warm up I ran for ninety seconds, then walked for ninety seconds. The next interval was 180 seconds running followed by 180 seconds walking. Then I repeated that 90-90-180-180 sequence and cooled down with another five minute walk. That brought me right back into the carport where I started.

miles/yards km/metres

Stage Distance Time Pace WU 334 metres 5:00 14:59 1 196 metres 1:28 7:30 1R 121 metres 1:30 12:18 2 408 metres 3:00 7:20 2R 225 metres 3:00 13:18 3 196 metres 1:30 7:36 3R 122 metres 1:30 12:16 4 385 metres 3:00 7:46 4R 228 metres 3:00 13:08 CD 355 metres 5:00 14:04 Total 1.89 km 17:58 9:31 inc WU/CD 2.58 km 27:59 10:51

Calories burned: 240

Calories burned (including warm up): 362

As you can see above I was a good bit slower this time than on my last run. I guess that's to be expected consider my mini-break from training. Once I got inside I did a Prasara Yoga cool down routine in which I held each pose for forty seconds. That was an improvement of 10 seconds per pose over the thirty seconds I had been doing. Tomorrow is Prasara Yoga recovery routine.

20120926 Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 25, 18
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 30, 35
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 60-35L-35R, 60-35R-35L (seconds)

Total time on calisthenics was thirty-two and a half minutes. Two minutes longer than last time, but I did more reps or time on almost every exercise of the work sets. I'm a little disappointed with my push up performance. The goal is two sets of 50. I did increase reps on each set by 3 and 2 respectively.

I feel much better about my pull up performance as the goal here is two sets of twenty reps each. I did that, but I had to pause and shake out my arms a couple of times to get 20. Next time I want to get 20 uninterrupted reps. I didn't check my number of reps for the squats before I started. I thought 30 reps in the first set would beat last week, but it only tied last week. I did get 35 reps the second set. Major challenge with high rep body weight squats is cardiovascular conditioning. Te overall goal for squats is two sets of 50 reps.

On the elevated jack knives I got two sets of 25 reps which met the goal. However, as with the pull ups I had to pause and shake out my arms a couple of times. Next week 25 reps without a pause! I also did better on the planks increasing from 55-30-30 to 60-35-35. I completed my workout with a fifteen minute Prasara Yoga cool down routine. I increased the hold time in each pose from 30 to 35 seconds. The goal is 60 seconds per posture.

Rest Kayak Hike Run Yoga Walk

On Saturday 20120922 I was scheduled to run. I decided to make it a rest day instead. I hadn't slept well the previous two nights and really didn't feel up to a work out. I have to listen to my body. Then on Sunday 20130923 I had planned to run but the family decided on a day trip to Table Rock State Park for fishing, kayaking and hiking. I kayaked in a two seated kayak with Miles for about thirty minutes and two kilometers around Pinnacle Lake. Gabby and Isaiah also paddled along in a two seated kayak. Laura decided to sit out the kayaking.

After the kayaking we went on a two mile "easy" hike on the Carrick Creek nature trail. Only a total of 460 feet of elevation to climb but lots of up and down, up and down rather than a continuous ascent or descent. The hike took us about an hour and twenty minutes. Beautiful scenery along the creek with some pretty waterfalls and rapids.

Monday 20120924 I finally got my run in but not until after work. Actually I didn't run until I had picked up Isaiah from lacrosse condition and then took him to his class at Master Kim's World Class Tae Kwon Do. I did an IntuFlow warm up routine before we left the house. I did the FitSugar active running warm up in the parking lot at Master Kim's plus some extra leg swings and toe raises on the curb. Then off for C25K Week Three Day One.

miles/yards km/metres

Stage Distance Time Pace WU 384 metres 5:00 13:00 1 196 metres 1:30 7:38 1R 117 metres 1:30 12:44 2 401 metres 3:00 7:28 2R 247 metres 3:00 12:06 3 212 metres 1:30 7:03 3R 126 metres 1:30 11:50 4 397 metres 3:00 7:32 4R 245 metres 3:00 12:14 CD 365 metres 5:00 13:41 Total 1.95 km 18:00 9:14 inc WU/CD 2.70 km 28:00 10:22

Calories burned: 167

Calories burned (including warm up): 253

This was a shorter workout than Week Two Day Three by three minutes.The main difference was longer intervals which you can see above. I thought I was going much slower than the previous workout but looking back now I can see that I was only 5 seconds off my previous pace for the intervals, and adding in the WC/CD only 16 seconds off the prior pace. I finished up with a Prasara Yoga cool down routine.

Tuesday 20120925 was a recovery day. I did my normal Prasara Yoga recovery routine. I also went for a late evening eighteen minute 1.36KM walk. I'm trying to get my daily step count up to 10,000 but I'm struggling to do that on days when I'm not running or doing some activity like yard work or hiking. I spend too much time working at my computer.

20120921 IntuFlow Recovery Day

Today was a recovery day featuring IntuFlow joint mobility work. Tomorrow I will run Day One of Week Three of the Couch to Five Kilometer program.

By noon yesterday my legs felt DEAD! They got better as the afternoon went on. I got in over 11K steps for the day, too. Thanks to limiting the weight and reps on the kettlebell swings I did not cause another flare up of back pain either.

20120920 Sprints and Kettlebell Swings

Normal running warm up consisting of Intu-Flow and FitSugar active running warm up. I did the Intu-Flow at home then drove to a soccer field for the sprints. Once at the field I did the running specific warm up along with a few extra leg swings and calf raises.


Before getting into the real work I continued warming up with

Stride 50M ( 50% or less of top speed ) six times alternated with

Walking 50M to recover

Completely warmed up now with a light sweat and slightly elevated respiration and pulse. Time to work!

Sprint 50M ( 75% of top speed ) six times alternated with

Walking 150M to recover

Probably ran more like 65M each time. I started each interval with a 10M slow jog then turned up the speed for 50M and of course I couldn't stop dead after the 50M but had to slow down.

Then I did kettlebell swings. Remembering how I over did it before and missed ten days of workouts, I kept the weight at only 20lbs. I did some 5 warm up reps from points A and B, and then 5 swings. I did two work sets of 25 reps each. I was tempted to do a third set but decided not to push too much. Drove home and cooled down with some Prasara Yoga.

20120919 Prasara Yoga Recovery Day

My only formal exercise for today was a Prasara Yoga recovery routine from the Bodyweight Blueprint for Fat Loss. I'm still doing 30 seconds per pose as that's how it's demonstrated in the video. However, I need to work up to 60 seconds per pose. Which means I need to memorize the movements so I can do them at my pace without the video.

1. Trinity Squat
2. Trinity Squat on toes
3. Standing Arm Trigger
4. Clasped Hand Forward Fold
5. Shoulder Stretch
6. Cobra
7. Upward Facing Dog
8. More to come....

20120918 Couch to 5K Week Two Day Three

I didn't run until after work today. I began with an Intu-Flow warm up routine from the Bodyweight Blueprint for Fat Loss along with an active warm up for running from FitSugar. I also did some toe raises on the steps and some extra leg swings to open up my hips. Total warm up time fourteen minutes. Then off for my C25K Week Two Day Three run.

Stage Distance Time Pace WU 408 metres 5:00 12:14 1 199 metres 1:30 7:31 1R 171 metres 2:00 11:38 2 218 metres 1:30 6:51 2R 151 metres 2:00 13:12 3 225 metres 1:30 6:38 3R 166 metres 2:00 12:01 4 214 metres 1:30 7:00 4R 163 metres 2:00 12:14 5 229 metres 1:30 6:31 5R 172 metres 2:00 11:35 6 216 metres 1:30 6:55 6R 162 metres 2:00 12:20 CD 363 metres 5:00 13:46 Total 2.29 km 21:00 9:09 inc WU/CD 3.06 km 31:00 10:06

Calories burned: 195

Calories burned (including warm up): 281

This was a good run. My left ankle was good to go in the very first interval. Perhaps it's better for me to run in the evening after I've been walking around all day. Every single interval was faster than last time. It's nice running in the dark and seeing the fire flies blinking in the distance but blinding bright car lights killing my night vision sucks.

I finished up with my normal Prasara Yoga cool down routine from the aforementioned BB4FL. I even had some improvement with the yoga particularly with rabbit and pigeon poses. Just got to keep working on it. Tomorrow is a Prasara recovery day.

20120917 Intu-Flow Recovery

After my workout yesterday I did nearly two hours of yard work. Today is a recovery day. Therefore, I did a twenty-three minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I will also try to do enough walking to get to 10K steps.

20120915-20120916 Prasara Yoga and Lift Heavy Things

Yesterday I did a Prasara Yoga recovery routine. I followed that up with an hour and three quarters of yard work cutting the back yard with a gas powered but human propelled push lawn mower.

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 22, 16
2. 2 Leg Assisted Pull Ups 17, 17
3. Assisted Squats 30, 30
4. Elevated Jack Knife 20, 17
5. Knee-Hand Plank & Side Planks 55-30R-30L, 50-30R-30L (seconds)

Total calisthenics workout time including warm up giant sets was thirty and a half minutes.  I improved at least a little bit on every exercise. The most disappointing exercise is planks. The limiting factor in that exercise is my right shoulder. After the push ups, pull ups and jack knives my right shoulder really feels beat up and weak. Got to work on that. I had hoped that the all in the Intu-Flow and Yoga would be helping with that. I must be patient. And as usual I finished with a fourteen minute  Prasara Yoga cool down routine.

20120914 Intu-Flow and C25K

Yesterday was a recovery day. I only did a 20+ minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I also say way too much and didn't get up and walk around the parking lot like I try to do at least twice a day when at work. Therefore, I only got in 4033 steps.

Today was a running day. I warmed up with a brief Intu-Flow routine. I also did some running specific warm up moves from FitSugar and a few toe raises on the steps. I need to build up strength and flexibility in my lower legs, particularly my left ankle region.

Then I was off walking and running for Couch to Five K Week Two Day Two.

miles/yards km/metres

Stage Distance Time Pace WU 379 metres 5:00 13:10 1 198 metres 1:30 7:33 1R 157 metres 2:00 12:43 2 215 metres 1:30 6:57 2R 156 metres 2:00 12:48 3 206 metres 1:30 7:14 3R 150 metres 2:00 13:17 4 189 metres 1:30 7:53 4R 166 metres 2:00 11:59 5 230 metres 1:30 6:31 5R 173 metres 2:00 11:31 6 201 metres 1:30 7:26 6R 162 metres 2:00 12:19 CD 411 metres 5:00 12:09 Total 2.21 km 21:00 9:29 inc WU/CD 3.00 km 31:00 10:19

Calories burned: 193

Calories burned (including warm up): 280

My pace was very erratic in both the running and walking portions of the intervals. I guess that's to be expected after a ten or so day layoff as I talked about a couple of days ago. As usual my ankle loosened up on the second or third interval even after all the warming up I did. I felt very good when I finished. I cooled down with my normal Prasara Yoga routine. I'm slowly getting more flexible but it is a struggle!

Once I completed the yoga, I hung upside down on my inversion table for about three minutes. I really felt great head to toe once all that was done. I'm already at 7867 steps for the day, so I shouldn't have any problems getting in 10K+ steps for the day.

Resuming After Back Pain

After a ten day layoff caused by me being too vociferous with my first sprinting and kettlebell workout of my renewed commitment to exercise, today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 15
2. 2 Leg Assisted Pull Ups 15, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 15, 15
5. Knee-Hand Plank & Side Planks 50-30L-30R, 50-30R-30L

Total calisthenics workout time including the warm up was twenty-nine and a half minutes. As usual I finished with a thirteen minute ( Noom workout tracker rounded 12'58" down to 12 minutes!)  Prasara Yoga cool down routine.

Prasara Yoga Recovery 20120902

Not much to say about today's workout. Simple, short Prasara Yoga recovery routine. I'll probably take a walk later on this evening, too. Consistent workouts make me feel good both emotionally and physically.

Intu-Flow and C25K

Well, once again I missed posting yesterday Friday 20120831 but I did my assigned recovery workout. I did a nice twenty-four minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. This helped me tremendously as my lower back was quite sore from the previous day's sprinting and kettlebell swings. This made me feel a lot better. Then I undid some of the benefits by sitting on hard metal bleachers with poor, slumping posture as I watched Eastside High School get crushed in football by Christ Church.

The workout for today was Week Two Day One of Couch to 5K. As usual I warmed up with Intu-Flow and FitSugar's active warm up for running. I knew the intervals today would be longer than those of week one, but I didn't check exactly how much longer. After a brisk five minute walking warm up, they were six repeats of ninety seconds running and two minutes walking. I didn't pace myself as well as I did in my last couple of runs. Once I was done, I finished up with a five minute cool down walk. That left me a little more than a block away from home so my cool down was really about seven minutes.

Stage Distance Time Pace WU 363 metres 5:00 13:44 1 215 metres 1:30 6:56 1R 150 metres 2:00 13:15 2 223 metres 1:30 6:42 2R 155 metres 2:00 12:50 3 214 metres 1:30 7:00 3R 154 metres 2:00 12:54 4 192 metres 1:30 7:48 4R 145 metres 2:00 13:46 5 217 metres 1:30 6:52 5R 157 metres 2:00 12:40 6 201 metres 1:30 7:27 6R 0 metres 0:00 --:-- CD 371 metres 5:00 13:27 Total 2.03 km 19:00 9:21 inc WU/CD 2.76 km 29:00 10:28

Calories burned: 176

Calories burned (including warm up): 261

Once I made it home I completed my cool down with a fourteen minute Prasara Yoga routine. My lower back is looser but still aching as is my left ankle and achilles tendon. I know the aches and pains will get better if I continue my careful warm ups and cool downs. I really need to make time to ice my ankle after running. Tomorrow is a Prasara Yoga day.

Four Days and No Post

I haven't posted my workouts since Sunday 20120826 but I have been working out! In fact I've done some kind of workout every day for nine straight days! GO ME!

Let's start with today's workout and then go backward in time. Before driving to a near by soccer field to run sprints as part of my Primal Blueprint Fitness (PBF) plan, I began warming up with Intu-Flow routine from the Bodyweight Blueprint for Fat Loss. Once I got to the field I walked around a bit to measure out 60M distances on the field. Then I did an active warm up for running from FitSugar.

With my body loose, I continued with a bit of warm up as recommended in the PBF.

Stride 50M ( 50% or less of top speed ) six times alternated with

Walking 50M to recover

I was really warmed up now with a light sweat and slightly elevated respiration and pulse. Time to work!

Sprint 50M ( 75% of top speed ) six times alternated with

Walking 150M to recover

Oh, I really ran probably like 65M each time. I started each interval with a 10M slow jog then turned up the speed for 50M and of course I couldn't stop dead after the 50M but had to slow down.

And as if all that sprinting wasn't enough I took my home made Kettlebell-like T-Bar and some weights with me to the soccer field. Once I had caught my breath and had some water, I proceeded to do Kettlebell swings. I got the routine and the plans for the T-Bar construction from the Four Hour Body.

Five reps w/ 20lbs at Point A ( a few inches in front of toes ) to standing.

Five reps w/ 20 lbs at Point B ( in between heels ) to standing.

Five reps of swings w/ 20lbs.

Swings 4x25,25,15,10 reps w/ 30 lbs.

I was completely torched after this workout! After I got home I cooled down with a Prasara Yoga routine, again from the Bodyweight blueprint for Fat Loss. My lower back and upper right hamstring are a little sore. My left ankle still gave me some problems on during my warm up running. I've iced my hamstring and lower back. My ankle is next for the ice treatment.

Yesterday, 20120829, was an active recovery day. I only did a Prasara Yoga recovery routine other than my normal walking around during the day.

On Tuesday 20120828 I did Week One Day Three of the C25K program. I won't reproduce the chart of my times and distances here, but if you're interested you can take a peek. As usual I warmed up with Intu-Flow and the FitSugar Active warm up for running. I cooled down with the same Prasara Yoga cool down routine cited above. This was a good run. Not counting five minutes of walking each to warm up and cool down, I ran 2.12KM in eighteen minutes and thirty seconds for an average of eight minutes and forty-three seconds per kilometer. Not too shabby and better than the previous outing by 0.05KM and cut the pace by twelve seconds per KM.

Monday 20120827 was also an active recovery day. I did a long Intu-Flow recovery routine. I'll repeat that recovery routine tomorrow, 20120831, and on Saturday 20120901 I'll start with Day One Week Two of C25K.

Pirmal Blueprint Fitness Lift Heavy Things 20120826

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 18
2. 2 Leg Assisted Pull Ups 17, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20, 15
5. Knee-Hand Plank & Side Planks 55-35R-35L, 60-35L-35R

 I did my first set of knee push ups in hand release fashion. Second time around my right shoulder was twingy so I did them regular fashion. Hand release means to let your body rest on the floor and pick up your hands from the floor between each rep. I also did my second set of the elevated jack knife before squats. Got a bit confused there. I completed my two warm up giant sets and my two work circuits in twenty-seven minutes. That was three minutes faster than my last time through this routine.

I capped off the days workout with a Prasara Yoga Cool down routine thirteen minutes in length. My total workout time was forty-nine minutes. Tomorrow's workout will be an Intu-Flow recovery routine followed by a Couch to 5K running routine on Tuesday.

20120825 Prasara Yoga Recovery

Nice eleven minute Prasara Yoga Recovery routine from the Bodyweight Blueprint for Fat Loss. It's amazing what how energized, what an amazing sense of well being I have after even after such a short yoga routine.

Even though I spent a bunch of time sitting at my computer for work and more sitting in the stands watching Eastside High School beat Riverside 41-14 in the first football game of the season I still got in 10K+ steps yesterday. A good 4-5K of that came from my C25K workout. Not doing so good today, plus I seem to have left my pedometer on the counter for most of the day. But on a good note I exercised six of the last seven days!

20120823 and 20120824

My previously posted routine is already off by a day. On Thursday 20120823 I did a twenty-one minute Intu-Flow recovery routine. It felt great and even though I pushed hard ( for my current level of fitness ) I was barely sore on Thursday or Friday. I think using Intu-Flow as a warm up and Prasara Yoga as a cool down before and after both running and my strength work really helps, too.

On Friday 20120824 I got up early and ran before work! I started the workout with a short Intu-Flow warm-up routine. I also did some additional warm up movements. I really have to be careful to warm up well as many of my joints are not in the best of shape. I then proceeded with Week One Day Two of the Couch to 5K plan since I've started over for what seems like, but I know really is not, the umpteenth time.

Stage Distance Time Pace WU 371 metres 5:00 13:28 1 134 metres 1:00 7:26 1R 128 metres 1:30 11:41 2 128 metres 1:00 7:45 2R 131 metres 1:30 11:24 3 139 metres 1:00 7:10 3R 122 metres 1:30 12:12 4 153 metres 1:00 6:31 4R 115 metres 1:30 13:01 5 147 metres 1:00 6:45 5R 128 metres 1:30 11:37 6 161 metres 1:00 6:10 6R 109 metres 1:30 13:44 7 173 metres 1:00 5:45 7R 125 metres 1:30 11:59 8 172 metres 1:00 5:48 CD 332 metres 5:00 15:01 Total 2.07 km 18:30 8:55 inc WU/CD 2.78 km 28:30 10:15

Calories burned: 173

Calories burned (including warm up): 258

This was a better run than last time by 0.13 km and my pace was faster by 35 seconds per km. I intended to do a Prasara Yoga cool down routine afterwards but I got distracted and I was running low on time before work. Got to get up a little bit earlier!