March 21, 2011
Seriously, this is all about my workout, so feel free to skip it if you just don’t give a rat’s arse. I’m not offended.
Since our time in Boot Camp ended at the end of January, Peter and I have been working out together 5 mornings a week, using a routine and schedule that Peter put together to see him through from Boot Camp to the beginning of Daylight Savings Time. At which time he begins to set the alarm at 7:00 instead of 6:00 (shift your schedule instead of your body; avoid the pain of DST lag! It works!), ride his bike to work and go to the gym in the evenings, leaving me on my own in the morning. In order to stay motivated without a workout buddy, I need a finite goal to focus on, one where I get some kind of cookie at the end (even if the cookie is just the knowledge that I achieved a goal).
I also have another goal, although it’s starting to look like a fairly modest one:
And that goal is to be able to run all the way around that lake up there, without stopping, by August.
I’ve never been much of a runner; my ankles roll over easily and beside, I’m totally lazy, y’all. But last August when Pennsictime rolled around I was two months into a three month stint with a personal trainer, and I didn’t want to lose all that I’d gained (or gain back what I’d lost, har-de-har). Marco (formerly of Refine Fitness, our neighbourhood gym) gave me a couple of workout routines to do in camp, and Peter and I ran around the lake first thing in the morning before getting down to it. Now, for real runners this lake is a piece of cake, and I’m anticipating that getting around it once is only going to take around seven minutes (seriously, it’s tiny) but last year I couldn’t even make it a third of the way (for Pennsic folks, that’s from Wulf Den to Pandora’s Box) without stopping for a breather. Yeah, seriously out of shape.
So today I started the Couch to 5K programme, with the help of the lovely free podcast from the NHS. The plan was actually to start C25K and the One Hundred Push Ups programme at the same time, as the two together seem doable in a single workout, but I forgot to do the pushups test ahead of time (early fail!). So this week I’ll be working C25K into my regular 5 morning workouts, and starting next week the official plan will be thus:
Monday, Wednesday and Friday: Couch to 5K on the treadmill at the gym, then upstairs to do the 100 Pushups training, after which I probably won’t bother with any cooldown beyond stretching
Tuesday and Thursday: 20 minutes cardio on the bike or cross trainer, one of my 5 weight routines, then 10 minutes cooldown on the treadmill
Saturday: optional, probably light cardio and once through the weight machines circuit
Sunday: day off.
The 5 weight routines are the ones Peter and I have been doing together since February, which I’ll talk about in more detail in my week-end recaps (because this here is already enough reading about something that interests only me, am I right?). There’s one kettlebells routine, two that use mostly body weight working a mix of upper and lower body, a routine that’s mostly abdominals, and the Day 5 Grab Bag, which is where I just pick a half dozen or so free weight exercises, whatever I feel like doing (it usually involves those wide grip pulldowns and barbell rows, which are my all time faves). I’ll also be working on raising my weights, so I’ll be recording the weight here to track my progress.
Couch to 5K is a 9-week programme, 100 Pushups is 6 weeks; I expect it’ll take me longer than the six weeks to get to 100 pushups, and Week 1 of that will be starting when I’m already on Week 2 of C25K. So this plan should see me through the next nine weeks before I need to come up with another goal and another plan. And come Pennsic I’ll be running around that lake 3 times without stopping, just watch.
I’d like to insert a photo of rippling quads here, but my quads have a soft blanket of fat over them that’s quite becoming, really, but pretty much hides all muscular definition away from view. So instead, because a blog post loves a picture, here’s one of that lovely lake (which I may or may not have posted before) Shot with the Holga, hacked with foam and rubberbands to hold 35mm film.
again, for Pennsic people, this is from the back of House Redhair (across from Wulf Den), gazing across at an angle to Casa Barducci. Whoa, nerdy enough yet?
Comments on "workout update"
Don’t look for quads, go for the super cut calves.
[...] No deadline is looming with the running: there are still two and a half months before I have to run around that lake, and even if I don’t progress from where I am now I think I’ve already got that lake [...]