Lifting Weights

Monday is bench press day--it's my workout partner ritual. Monday is bench press day. No other workout can be done on Monday. That is just the way it is with him. Monday is bench press day.

Though I did not blog yesterday, the bench press workout was very good. A couple of years ago, Jeff taught me how to bench press and I have pressed very heavy (for a woman). My problem has been that I do not bring the bar all the way to my chest, fearing that I might injury my shoulders or elbows.

In an effort to bring the bar further down, I have lighten the weights and increased the repetitions. The change in training is working. I can now perform 10 repetitions with 65 lbs bringing the bar all the way to the chest. I did not quite bring the bar down all the way for the 8 repetitions at 95 lbs, but I was close.

I went up to 115 lbs (4 reps) and then 135 lbs (4 reps, twice), bringing the bar little more than half way.

I tried another 95 lbs, almost touching the chest, then finished with 95 lbs, with legs up and stretching them out with each repetition. This particular exercise works my abs, much like extended leg crunches.

I performed more bench press repetitions than normal. I finished the workout with a few crunches, flat dumb bell presses, and incline presses. I felt great all day. I am not sure what it is about lifting heavy, but I tend to have a good bit of energy after heavy bench press and leg workouts.

Today, was leg workout, specifically squats. My knees hurt during the warm ups and wrapping them did not seem to help. Although I did a few crunches yesterday, we did about 20 minutes of ab workout to finish this morning. Today was not bad, but not great either.

I was frustrated because I did only a few reps at 95 lbs. I am now wondering how my jog will go tomorrow.

A Hot Jog

I started this morning's jog in my typical slow pace and never sped it up. It was hot, but a clear beautiful day. It is less humid than a few days in the past.

I jogged 4.4 miles, wishing I could jog 5 miles, but I did not make it. While I could focus on what I did not do, I am glad I finished 4.4 miles which will help me finish and push the 3 miles when we will jog later this week.

As usual, this long jog offered me the time to think. One of the things I thought about is how I got to the point I could jog 4 miles (albeit slow). My trek has been an evolution of activities, adjusting when one method or one activity is not possible.

I started in the Summer 2004 with the idea I wanted to lose weight. I drastically changed my eating habits, counted calories, and started walking. I walked everywhere and every chance I could get. I no longer count calories, I probably should since I want to lose a few pounds.

The walking--the moving--has progressed to jogging and lifting weights. I am sure in another post I will describe the progression in detail, but in any case, I am proud I can hold out and my goal is that I continue moving, exercising, and enjoying.

Swimming

It is too hot in late July and August to jog in the afternoon. Swimming is a good alternative to jogging for other several reasons. Swimming is usually easier on the joints, particularly the knees.

I swam more than 70 laps in a 40 feet pool. While this may not seem like much to those who swim regularly, I felt really good for finishing this many laps. Four years ago, before I started exercising I would have never been swam that much.

Ready to jog tomorrow to get back into the regular exercise mode.

When I don't exercise

On Monday morning, I took a jog on the highway next to the beach and through a bay neighborhood. I started slow and finished faster. Keep in mind, my fast is not very fast to most folks. I estimate that the jog was 2.5 miles, maybe a little longer.

These kinds of jogs make me feel really good when I finish. Usually I am hungry and thirsty, but I feel good.

I have not had a chance to exercise since then. It is now Saturday and I missed working out this morning for a family emergency. My body needs to get going...it needs to move. If I don't find time to expend this energy in the next few days, my body gets used to the resting state. So, I want to find time. Tomorrow is Sunday, Sunday mornings always make a good time for a nice slow, long jog. Like I have said before, Sunday mornings are my thinking jogs--this is my time. I thoroughly enjoy the time to think.

Also, when I don't exercise, but my body is telling me to expend the energy, I get grumpy so it is best for everyone for me to find the time to jog and/or lift weights.

Change in Sunday Morning's Jog

This morning, I jogged the first two miles of my long Sunday morning jog at a faster pace than normal. If felt really good! The last of the little bit of the last two miles were tough. I managed to get that far and when I got to the two mile mark, I managed to slow my pace and continue on.


The problem was soon after the two mile marker was that I had to climb the hardest hill in my route. About the 2.4 marker, I was barely going. but I felt that if I must get to the 3 mile marker which is my regular regiment.


After talking myself into the idea that I could reach at least 3 mile marker, my slow pace became regular and comfortable. Walking home from the 3 mile marker would take forever, so I continued the jog.


My body adjusted and when going downhill around the 3. 5 mile marker, I felt pretty well--like I would last awhile longer. My body gave out at the 4 mile point. From there I walked home.


My jog was like this:

walked casually .2 mile

walked fast for .1 mile

jogged at a reasonable fast pace for 2 miles

jogged slowly for 2 miles

walked casually 1.7 miles


I am pleased that I could keep the pace up for 2 miles, but it made me very tired. The good news is that the 6 mile route uses approximately the same number of calories, regardless of whether I run, jog, or walk.



This particular method was good because I think the faster pace is really good for the ab muscles and toning the legs, and of course, the faster pace really works the heart and lungs.

Jogging Variation on the Track

This morning was a typical 12 laps (approximately 3 miles) around the track with the exception that my jogging buddy decided to out run me on the sprints and turns on the 11th lap. Although I ended up flying past him on the last sprint of the 12 lap, I really like his approach. He will do much better next time.


This is our strategy. We stretch, we walk around a little, then we start a fairly slow pace for the first lap. We try to speed our pace slightly during the 2nd or 3rd lap. On the 5th lap, we increase our pace on the straight-ways and slow it back down on the curves of the track.


On the 11th and 12th laps we sprint on a shorter portion of the straight parts. This particular morning he went sprinted on the 1st straight-away and did not slow much in the curve. He basically jumped way ahead of me. He did the same thing on the 2nd straight-away. I gained a little.


Since he was so far ahead of me, I did not realize that he had given everything on that 11th lap. I lessen the gap between the two of us. By the time we reached the last of the 12th lap, I sprinted right by him.


We had fun. We learned some lessons. We are ready to do it again. My lesson is that I slow too much in the curves. We in general need to speed that portion up. If we practice it a little more, maybe he nor I will give out.


We know that interval running is good and that it breaks up the monotony.

Anne's Health and Fitness Blog Start

This blog has three purposes: to record my fitness activities, to record my attitude, frustrations, and achievements concerning my health and fitness activities, and to encourage others to take care of their health.



I've been thinking that Twitter or some other presense technology would be a good way for a group of friends to tell each other about their fitness activities and eating habits. I had twittered some of my fitness activities, but felt that my posting everything on twitter would be boring and bothersome to my twitter friends.


While on my Sunday morning thinking jog, I decided that really I needed a place to express my frustrations, my achievements, my goals, and that only those interested in my triabulations could read it. I decided too that if no one read the blog--that would be okay, too.