treadmile

4

Indy Mini W6D2 - SPEED 12 X 400

Target pace: 8:00
Actual pace: 8:00

There was a “real feel” of 9, 17 mph winds, and flurries after work. Treadmill!! I didn’t really want to do this run on a treadmill, but I felt like I didn’t really have a choice.

SO I did a 1.5 mile warm up, 0.25 at 7.5 mph, recovery of ~0.20 walking/jogging, repeated 12 times, then did a 1.25 mile cool down run and 0.25 walk!

I was nervous to do the repeats at 7.5 mph; I thought I couldn’t hang. Turns out I can! I felt tired and wanted to quit towards the end, but I didn’t! I stayed strong and kept checking each one off and soon enough I was done! Once I got half way through I felt much better. I stopped and restarted the treadmill because it has an hour time limit and I didn’t want it to shut off on me.

I’m veryyyy happy with how this went! A strong start to speed work :)

I hope you all had good Tuesday’s! :)

Pig Wk 12 Tuesday

Just enough snow overnight to exclude the high school track as an option for my speed workout today. I wasn’t sure if the local roads were plowed either, so I bit the bullet and went to the gym to do it on the treadmill.

If you’ve done Hansons before, you know the ladder workout is a bear because they sneak an extra mile in. It goes 400-800-1200-1600-1200-800-400 with just 400m recovery. Normally you do 3 total miles of speed, but that adds up to 4. Something that varied requires the good ol’ notecard on the console!

I alternated 7.5mph (8:00/mi) for the warmup, cooldown, and recovery with 10.8mph (5:33/mi) for the hard parts (marked with a star). Those longer intervals in the middle were really, really tough. Like almost fell off the back of the treadmill a couple times. I did manage to hang on through the whole thing, but holy crow it was a real burner.

I did two more miles of cooldown for a total of 10. The only break I took was to snap the pic and reset the treadmill. Otherwise I did the whole thing continuously. I saw a friend as I was walking out who asked if I ran the whole time at “crazy pace”. Less than half, but that was plenty.

DONT B A ZERO, B A HERO
#positive #success #winning #physique #bodybuilding #lol #powelifting #fat #gymhero #fitness #cardio #treadmill #exercise #workout #Girlswithmuscle #lift #grind #fitfam #gym #negativity #friends #girlsthatlift #beast #competition #passion #hell #heaven #eatclean #aesthetics #crossfit

2

Déjà vu, anyone?? I ran 5 miles in 47:33 on the dreadmill again, yee-haw! And I was slightly faster today, too.

As you can see, it was another frigid day at work, and being out on the ocean only magnifies the cold wind and icy spray. That’s the nature of the job, though! After I defrosted, I was actually totally eager to run outside. The sun came out in full force later in the afternoon, coaxing me outdoors. Alas, duty demanded otherwise. 

My stomach didn’t try to disrupt me today, so I ended up having a great treadmill jaunt! My buddy came into the gym at around the mile 2 mark, and his presence comforted and encouraged me. When I run outside, I usually prefer being alone, but when I’m trapped in the tiny gym at work, I feel so much better when other people are nearby. 

By the way… Happy Mardi Gras, everyone!! Oh how I wish I were home in New Orleans right now…

My “fresh start Monday” is happening on a Tuesday afternoon.

I let anxiety get the best of me the past few days. Today I don’t want that to happen.

Workout:

  • 30 day Shred
  • Ab work
  • Gym: Stairs: 15 minutes. Treadmill: 22 minutes– Warm up minute. 20 minutes easy jog. Cool down minute.

It’s been snowing off and on all morning/afternoon. It’s not sticking, but it’s nice to watch.

Grading this afternoon.

Heading Coastal this weekend.

Tuesday.

Worked from 10 to 3:45.
Napped from 4:30 to 5:30.

I am pretty proud of myself today.
I wanted to partake in Fat Tuesday.
I wanted pizza. I wanted nachos. I wanted cupcakes. I wanted ice cream.

But, I stuck to my daily calories.
I made pizza quesadillas instead.
Banana and peanut butter for dessert.

And I worked out.
2.5 treadmill miles.

Yay for little achievements.

found an exercise machine I can stand almost as well as the treadmill, while I can’t run, and it is the rowing machine, I rowed just over 2000 imaginary meters this evening after work. i imagined a dark morning river and the sound of water pulled under me. i wasn’t self conscious; the rowing machine is in a corner of the gym instead of the stark performative rows of treadmills and ellipticals in the middle.

while I can’t run, I try to notice times i am most fond of myself anyways, so I can be ok. when i’m buying groceries, heavy paper bags full of vegetables and kombucha. when i eat a whole avocado out of its skin with a spoon, standing up in the orange lit kitchen while my dinner cooks and i play music loudly. when i have just finished exercising and i am sweaty and my heart races. ok, so when i take care of myself. when i wear soft sweater. ok, so when i am comfortable and tactile. when my hair is pulled in firm, messy ponytail on the top of my head. ok, so when my face is exposed and vulnerable, when i can look at my face without flinching, when I can turn my face, unprotected, to strangers, when i can pull it into expressions of exaggerated surprise or silliness in the face of a perfect baby on the bus, his round dark eyes solemn but amused.

(this is not a formatting choice i’m making i’m just tired from a late flight and too lazy after a long busy day of emails at work to capitalize consistently but sure let’s call it a formatting choice)

ok, so when I’m anxious or depressed, the best solution is to turn outwards, to set aside the spiral or the dark hole or the vague grey blur, to say, well, that’s happening, i feel that, and then, how is someone else feeling? and, what could i do?

i’ve been thinking lots, lately, still, while i can’t run, about homes and houses and the types of love that there are. i have no time to write this semester. someone wants to say something about the time they got up at five am every day for a year to write their novel to which i say honestly that is good it’s good you did that i cannot. will not. cannot. whichever you prefer and they might not be different.

i want to buy five expensive black sheath dresses to just above my knee, almost-but-not-quite identical, and one hundred thousand pairs of semi-opaque black stockings, and never again worry about what to wear to work

February 9th workout: 800 calories burned via the treadmill @ 95 minutes and 200 burned via the elliptical @ 20 minutes my headphones made me look like I elf ears

tuesday, february 9

3.0 // 36:27 // 12:09 pace
goal: 12:05-12:55

quick run before work even though i really didn’t want to do it. laundry, lunch, and budgeting happened before i managed to drag myself on the treadmill.

work is still hard but less hard than last week, if that makes sense. my location is severely understaffed and corporate seems unconcerned about the struggle of being on the desk, doing the manager stuff, and working 50 hours a week to get it all done.

sorry, this blog has turned into whine fest.

via Forever Delayed: Here are the typed lyrics to Bank Account Reality, which remains unreleased in any form 


BANK ACCOUNT REALITY

TREADMILL HOUSE OF COMMONS FORCE FED ME SLURS(?)

POISONING MY THOUGHTS TELLING ME TO TELL MYSELF

THIS PUBLIC SCHOOL MACHINE FUELLED ON CONCESSION

URBAN CONFINEMENT DONT CAUSE THIS

OBSOLETE HATE TURNED INTO STYILISED SHIT

ALL OPPRESSION IS TOO GOOD FOR YOU

CAN’T GET AWAY FROM MORONS IN SUITS

INTERBRED ROBOTS I’VE HAD ENOUGH OF YOU….

I’VE HAD ENOUGH OF YOU


REPRESSION IS A SYSTEM

YOU’RE ALL TOO HAPPY WITH BIG BUSINESS DICTATORS

RIOTS ARE BEING STOPPED BY SUPERMARKET SAVERS

CHANGE NEVER COMES THROUGH ELECTION DISTRESS

WHEN AN M.P.’s SWASTIKA EQUALS A PINSTRIPE DRESS


BRAINWASHED MASS NO MIND AGGRESSION

THE CONCRETE PULSE OF POVERTY THRIVES

IT DONT TAKE FUNERALS TO CLOSE EMPTY MINDS

SUBMIT TO THE NEW PROPAGANDA

THE SHIRTS MAY CHANGE BUT THE FACES FIT

SPIT OUT THE NEW SOCIAL ELITE

STATUS SYMBOLS ON YOUR NECK AND FINGERS

HANDS ARE WEAK UNLESS THEY ARE CLENCHED

YOU’VE COME TOO FAR TO BE MISUNDERSTOOD


REPRESSION IS A SYSTEM


YOU’RE ALL TOO HAPPY WITH BIG BUSINESS DICTATORS

RIOTS ARE BEING STOPPED BY SUPERMARKET SAVERS

CHANGE NEVER COMES THROUGH ELECTION DISTRESS

WHEN AN M.P.’s SWASTIKA EQUALS A PINSTRIPE DRESS



MANIC STREET PREACHERS 89.

I’ve been going to the gym semi regularly for a few months now and I’m trying really hard not to focus on weight loss. But I’m debating making one of my goals this: be able to fit on all the rides at Hershey Park again.

I’ve been comparing my current body to the body I had four years ago, when I was playing soccer. I know four years is a long time and bodies change! But I also know that my body can achieve that weight, and not in an unhealthy way. Just in a very very athletic way, which could fit into my lifestyle if I made it so. Because of this I’m trying very hard to get on local softball/soccer teams so that exercise (even intense exercise) is fun again.

Right now my exercise is mainly treadmill walking and weight lifting which is fine, albeit boring. Even having a fun fitness partner would make things brighter, but that’s not happening either.

I know summer is approaching and for the first time in my life(???) I’m anxious about wearing shorts. Mental health is weird y'all.

Just wanted to update you on my thoughts! Feel free to chime in or message me if you’re dealing with the same stuff. Your support keeps me going ❤️

12-week workout program week 9 day 1 SHOULDERS/CALVES/ABS

- (jogging) treadmill, 10 mins
- standing calf raises, 10 sets, 15 to 20 reps
- smith machine overhead, 10 sets (start with a light weight and 50 reps, increase the weight and decrease the reps until you reach set 5 then work your way up to more reps and less weight for the last 5 sets)
- SUPERSET: upright barbell row + upright barbell row + upright barbell row, 3 sets (first set 10 reps, second 7, third 5 reps. alternate grip). one drop set
- standing low pulley deltoid, 3 sets, 10 to 12 reps
- front cable raise, 3 sets, 10 to 12 reps
- SUPERSET: standing palm in one arm dumbbell press (10 reps each arm) + power partials (10 reps), 3 sets
- SUPERSET: decline oblique crunch (20 reps) + knee raises on parallel bar (20 reps), 3 sets
- SUPERSET: crunches (20) + russian twist (30 reps), 3 sets
- (jogging) treadmill, 20 min HIIT

2/9/16 2.60 miles

time for the treadmill!

YTD: 93.47 miles

AVG: 2.3368/day

39 in a row

Started out my day with my weekly Fitbit report. I’m nearly back to 100,000 steps per week. I think I’ll get there soon.

Got on the treadmill at lunch today. Another one miscalibrated. Maybe they’re closer when you set them for a slightly faster clip.

After the kids went to bed I got on my bike. My planned workout was the Jefferson workout from TrainerRoad.

Jefferson is 4x5-minute intervals at 95% FTP with 5-minute recoveries at 50% FTP.

Each interval places emphasis on varied climbing cadences (60/80/100rpm) and standing climbing drills where riders stand for 20 pedalstrokes at the top of each minute during the intervals.

Pedalstroke quadrant drills are included mostly during the seated segments but trickle into the standing segments too.

I actually did all the drills as prescribed - 58-59rpm, 80ishrpm, and ~98rpm. Stood for 20 pedal strokes each minute of 95% FTP (tough for me at nearly 100rpm), did my best with the quadrant drills. Don’t know what happened to my cadence sensor - I looked at the data afterwards and it looks like Zwift made up some likely numbers that had nothing to do with what I was actually pedaling. Wore my new tri shorts, you can kinda see ‘em in action.

Originally planned to lift today. Not gonna happen; legs are shot from my squats yesterday.

Once, he couldn’t sleep because his house was too quiet.

He missed the sound of a treadmill running next door. Hated the silence that stayed up with him each night, in place of his brothers voice sending him to sleep with a story. Hated the way he could pick up every creak and groan of a floorboard somewhere, or the wind howling in the distance. It was awful.

What he never thought would happen, was that he couldn’t sleep….

….

….Because his bed was too empty.

2

I beat my PR!

For those that missed it. Last month I set out to do a short term goal and that was to run 4 miles in under an hour before February 19th? Was that it? I don’t remember, anyway, I went and ahead and did that last week with a time of 1 minute and 30 seconds remaining.

Today I set out to beat that time and I did. With 4 minutes remaining and a change in strategy. Instead of going flash mode I started off slow and after every mile I increased the speed of the treadmill.

I may try something else next week, I just know that I had time to do 4 miles today and it worked. So there you have it.

Also, I may have put it up on my gyms brag board as well as the 3 sets of 225 lbs squats I did last week as a record. All I need to do now is deadlift, curls, and bench board and I’ll be on four different categories.

@m0tiv8me
@itsbrittanybiiitch @sarcasmbunnyy

Weekly recap, sunny so-cal edition

Been a little while since my last update.  I was in Ventura all last week for a work event and didn’t have much empty time.  I was also hungover for pretty much 5 days straight.  But I still got some workouts in on a pretty gorgeous route along the Pacific Ocean.

Monday: I got to the hotel at about 5:00 after traveling all day.  I forced myself to do a 5 mile run.

Tuesday: The only day that I woke up feeling okay.  I got in a 10 miler with a bunch of work people - my ragnar team for next August.

Wednesday: No cool picture, but I did my first legit speed workout since probably last September.  I took advantage of the bountiful oxygen at sea level and tried to let loose and fly.  I did 800m intervals on the treadmill, progressively faster with 800m recoveries at 8:30.  I did 7:30, then 7:00, then 6:40, then 6:20.  Then I wrapped up with 400m at 6:00 flat with the last .05 at 5:40.  It felt REALLY good to run fast for once.  It’s amazing the difference it makes dropping 5300 feet of elevation.  There was almost nothing I could do to feel like I was over-exerting myself.  I felt like I could breathe underwater.

Thursday: Mega hungover 5 evening miles.  At this point my ankle was starting to bother me, but I wanted to get in as many miles as I could at flat sea level.

Awful selfie to prove to my kids that I was at the ocean.  They didn’t believe me.  I cut my hair all off yesterday.

Friday: I was pretty much the walking dead on Friday after days of too much alcohol and not enough sleep.  I played basketball with some far younger, far more skilled co-workers.  I love basketball but I suck at it.  I’m an okay shooter in a non-game situation.  But in a game I don’t even try.  I also have bad handles.  My primary value comes from what i can do with effort level and fitness: defense, rebounding, pushing the pace.  I was the defensive stopper on a lot of guys much better/taller than me.  So I got a serious workout from playing for an hour+.  I was sore for 3 days afterwards.

Saturday, Sunday, Monday: pain and recovery.


On the injury front, my back is doing much, much better.  My right ankle is doing worse.  My left arch is okayish.  I figure this is a good enough place to be for now.  I have another 6-8 weeks of PT to focus on my ankle and feet, I guess.

I went for a run today over lunch.  Got in 5 miles and did it reasonably fast.  Like an 8:12 pace, which is pretty good for me for a lunch time run.  I’m usually at my best early in the morning and jacked up on caffeine.  Felt like crap on my ankle for a while, then I started running faster and a little bouncier in the second half and it felt better.  I seem to have taught myself how to run really flat-footed in the last year.  I don’t know if I was subconsciously trying to preserve my knees by really limiting my bounce or if I was just trying to conserve energy over 20+ miles by keeping my motion as efficient as possible.  But it really doesn’t feel very good.  The more I push my knees, the better it feels on my feet.  It’s something to experiment with and it will probably make me stronger.


On the diet front, I’m doing okay.  I was actually on top of things the first couple of days in Ventura - eating salads and meat.  But Tuesday night I finally gave up on that and ate all of the delicious stuff in front of me.  Then when I got back, i didn’t even try to keep the wheels on - staring down a big superbowl party.  Now that I’m back at work and in the routine, I’m doing well again.  I didn’t slip for long enough to lose the habits that I’d put myself in.


Plan for the week was climbing tomorrow, run thursday, climb friday, and do a semi long run saturday morning before going to Steamboat for a snowboarding weekend.  Not sure if I’ll be able to cram that all in or not with a busy work week.  But that’s the plan.