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weekend workout update

Monday, May 2 Couch to 5K week 7, day one: a 25 minute run. According to Podcast Lady, it’s all continuous running from here on out. Scary!

Push ups: I was afraid I might have overdone it last week with week 5 of the Hundred Push Ups programme, and my old friend Bum Shoulder was calling me up and asking if I wanted to hang out (NO) so I thought I’d “take it easy” and repeat week 5 instead of moving on to week 6 (which, if you’re not familiar with this programme, is the final week. So presumably one is supposed to be able to do one hundred consecutive push ups by the end of week 6).

I did 5 sets of push ups with 60 seconds of rest in between: 17, 19, 15, 15, 22 (minimum 20 for the last set) for a total of 88 push ups. And since pretty much the rest of the day was spent curling up next to Mr. Heating Pad, I decided to pay attention to the shoulder, take the rest of the week off from push ups training and then go back and repeat the previous week of the programme (week 4). The shoulder pain made the rest of the week’s workouts difficult, so this ended up being a bit of a resting week (hey, it’s relative, I know).

Tuesday May 3

Warm up: 20 minutes on the bike, random hill programme, level 12.

Weightless A routine, 3 times through instead of the usual 5, with a few modifications to accommodate the injured shoulder:
-15 squats
-30 bicycle crunches
[skipped the usual 15 push ups]
-20 scissor kicks
-10 squat jumps in lieu of the usual 10 burpees
-20 lunges
-20 seated abdominal twist

Cool-down: 5 minutes on the treadmill.

Wednesday May 4

Couch to 5K week 7, day two: a 25 minute run.

Wednesday evening: two hours derby practice with the Border City Brawlers. I’m still struggling with basic skating, but this week I mustered up the courage to actually go into the track with the other skaters for the first time, and also do some plough and t-stop drills. I’m getting better at those, and now that I’m not tootling back and forth along the back wall like a 5 year old on skates for the first time ever, practice is starting to feel like a good workout. Progress! Slow, slow progress.

Thursday May 5

Warm up: 20 minutes on the bike, random hill programme, level 12.

Weightless B routine, 3 times (instead of the usual 5) through the following:
-15 sumo squats with 16kg kettlebell
-15 triceps equalizer dips
-15 hanging upper back fly (with TRX straps)
-20 plank rocks
-10 hanging pull ups
-15 butt lifts

Cool-down: 10 minutes on the treadmill.

Friday May 6

Couch to 5K week 7 day 3: was supposed to be yet another 25 minute run, but 30 seconds into the run, after the 5 minute warm up walk, I accidentally knocked my mp3 player and it reset to the start of the podcast, leaving me with the choice of starting over with walking or shutting it off and doing the run without Podcast Lady to encourage me along the way. I chose option B, but being at the end of what was a really tough week, trying to work through an injury, my self motivation failed me and I ended up doing a 10 minute run, a 5 minute walk and another 10 minute run. Which tells me that next week I should repeat week 7 before moving on. But! 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 run in the bag.

Saturday May 7

Normally on a Saturday I would do a bit of cardio and then go once through the six machines in the circuit (leg extension, leg curl, lateral pull down, chest fly, chest press, shoulder press) but, well, see above re: injury, exhaustion and lack of motivation. Also, there is a cycling class in our gym on Saturday mornings with very, very loud music and when the energy levels are low I sort of can’t stand to be in the room with them. So I went upstairs, did 1600 metres on the rowing machine (100 sprint, 100 rest, repeat), had an extra good session of stretching and went home (to 3 hours of hauling topsoil and patio stones, so it’s just as well, eh?).

Cooper’s Lake again, because I love it so:
Cooper's Lake in the morning

Posted by Jodi Green on May 9, 2011 at 7.01pm
Categories: let's get physical

Comments on "weekend workout update"

I’m trying to start getting in shape (is it a thing with 38 year old women?!?), just going for a walk every other day at the moment as I’m incredibly out of shape and know myself well enough that if I rush into doing too much I will just give up. I tried Couch to 5k before but I was trying to use a stopwatch whilst running and walking and it was a bit of a disaster. A Podcast sounds like a much better idea but I can’t see it on that page you linked to, is it something you have to pay for? I wish I could get to a gym (kids, fund and location stop me) so for now it will just be walking (hopefully jogging one day, although living halfway up a big hill doesn’t help matters) and some dvds when I get up the motivation and fit them in.

You’re doing so well and I really admire your determination and what you do (exercising and in most other things). You’re a real inspiration to me lady, thank you.

Posted by Anna on May 10, 2011 at 1.31am :: link

I’m only on week 1 of the Couch to 5k, so I’m pretending those 25-minute runs aren’t ahead of me. One week at a time. Gonna go check out that push-up program. I like the sound of it.

Posted by cari on May 10, 2011 at 12.43pm :: link

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