Sunday, June 28, 2009
Wednesday, June 17, 2009
The week so far
On Saturday, DH and I did a Mountain Bike ride around Olomana, we got lost, but eventually found our way, but the thing took about 4 hours from start to finish. Margaritas were necessary for recovery after that. I included a link to the map above, but note that I didn't start tracking until we were already on the trail.
Sunday was a morning workout with the group. We met at the boat ramp which was PACKED. It seemed like half the island was there at 6:30 in the morning! Turns out there was a regatta that day. Oh well. Anyway, we ran for 45 minutes, then swam the buoy line until we were about to go into the launch line, then turned around and swam back. Repeated that for a total of 1.5 hours of running, and I really don't know how much swimming. Word of caution for the future. While surf shorts may double as running shorts when they're dry, don't go running in them after having gone swimming. Chafing. Ick.
Monday was another mountain bike ride, only this time a little more low key. As Amy put it, "We want to build you up, not break you." I was starting to wonder, so this was a welcome reprieve. She and I split off from the pack and went up Old Pali Road, all the way up to the Pali lookout. We only had to carry the bikes up one section, and the rest was ridable. It's hard to stay focused with all the amazing views. I wish it was easier to pull out the phone to take pictures. Anyway, the ride was about 4 miles up and 4 miles back down. Coming down we passed a group of hikers that looked stunned to see us. I heard one girl comment "That was SICK!" I'm assuming she meant in the good sense.
Tuesday. Did a swim during lunch, swam 2000 meters (long course): 600 meters with warm up, drills, and a pull-buoy. Then 8x100 with 30 seconds rest. I averaged 2m10s per 100. Finished up with another 600 drills and cool-down. I can't recall the last time I swam 2k.
Tuesday evening was another road bike on base. Rode out to past the flight line then did 7 loops, going hard on the hills and easy on the flats. About half-way through Amy told me that I wasn't allowed to leave my big gear for the rest of the ride, so I was going to have to stand up to mash my way up the hills. I thought my lungs were going to explode and I probably sounded like a steam engine the way I was puffing, but I did it. Went a heck of a lot faster too. Finished the day off with a 15 minute jog after the bike. This was the first workout with this group where I was actually pleased with my performance. I actually felt somewhat competent and not so wimpy as I have been feeling. Maybe all the hard work is actually starting to show results.
Wednesday is rest day, hurrah! I'm planning on going to Sports Authority for a foam roller and swim paddles, then going home to do a ton of stretching and some core.
Current weight: 126.6, 26.5% The weight went up a little, but the body fat dropped. Maybe I'm gaining muscle? Let's go with that, I like it better than the alternative. Still, I wish the weight number would start dropping.
Sunday was a morning workout with the group. We met at the boat ramp which was PACKED. It seemed like half the island was there at 6:30 in the morning! Turns out there was a regatta that day. Oh well. Anyway, we ran for 45 minutes, then swam the buoy line until we were about to go into the launch line, then turned around and swam back. Repeated that for a total of 1.5 hours of running, and I really don't know how much swimming. Word of caution for the future. While surf shorts may double as running shorts when they're dry, don't go running in them after having gone swimming. Chafing. Ick.
Monday was another mountain bike ride, only this time a little more low key. As Amy put it, "We want to build you up, not break you." I was starting to wonder, so this was a welcome reprieve. She and I split off from the pack and went up Old Pali Road, all the way up to the Pali lookout. We only had to carry the bikes up one section, and the rest was ridable. It's hard to stay focused with all the amazing views. I wish it was easier to pull out the phone to take pictures. Anyway, the ride was about 4 miles up and 4 miles back down. Coming down we passed a group of hikers that looked stunned to see us. I heard one girl comment "That was SICK!" I'm assuming she meant in the good sense.
Tuesday. Did a swim during lunch, swam 2000 meters (long course): 600 meters with warm up, drills, and a pull-buoy. Then 8x100 with 30 seconds rest. I averaged 2m10s per 100. Finished up with another 600 drills and cool-down. I can't recall the last time I swam 2k.
Tuesday evening was another road bike on base. Rode out to past the flight line then did 7 loops, going hard on the hills and easy on the flats. About half-way through Amy told me that I wasn't allowed to leave my big gear for the rest of the ride, so I was going to have to stand up to mash my way up the hills. I thought my lungs were going to explode and I probably sounded like a steam engine the way I was puffing, but I did it. Went a heck of a lot faster too. Finished the day off with a 15 minute jog after the bike. This was the first workout with this group where I was actually pleased with my performance. I actually felt somewhat competent and not so wimpy as I have been feeling. Maybe all the hard work is actually starting to show results.
Wednesday is rest day, hurrah! I'm planning on going to Sports Authority for a foam roller and swim paddles, then going home to do a ton of stretching and some core.
Current weight: 126.6, 26.5% The weight went up a little, but the body fat dropped. Maybe I'm gaining muscle? Let's go with that, I like it better than the alternative. Still, I wish the weight number would start dropping.
Friday, June 12, 2009
So tired
Tuesday was a road bike day out to the Marine Base. We rode out past the runway via Daly Hill where a plane was practicing take offs and landings. The workout was ride the loop for 3x15' hard, 7' easy for a total of just over an hour's worth of riding. Then head home. The worst is standing up while going up the hills. Nothing makes me gasp for breath faster. Fortunately, Wednesday was a rest day. It's our only one for the week, so I don't do ANYTHING that day.
On Thursday I made a rookie error. We had a run scheduled with the group in the evening, but it was a holiday and DH and I decided to make the most of it and go exploring on our Mountain Bikes. We rode around Norfolk, trying out all the offshoot trails and trying to figure out how they all connect together. We had a great time and eventually called it a day after a few hours.
While it didn't seem that strenuous at the time, I could really feel the effects of it at the start of our run that night. We headed onto base over to Daly hill. I'm guessing just to get to the hill was a little over 3 miles. Even though I was struggling with heavy tired legs, I had to appreciate the beauty of the path we took. It was a recreational path right along the ocean. No cars to worry about and nothing but the beach all along one side. Just beautiful.
Anyway, if this had left a smile on my face, Daly hill slapped it right off. Here's the workout: run up the hill as hard as you can for 2 minutes, run hard back down, repeat 2 more times. Run as hard as you can around a large nearby field. Then take about 2 minutes rest, and repeat the whole thing all over again, only this time going for 1 minute per uphill. I was actually a little dizzy at the end of last few one minute intervals. I'd turn around to go back down and have to pause for a moment to regain my balance. Not a workout for wimps. Then we got to run the whole way home for a grand total of 8.12 miles. I was really hurting but I didn't do any walking, and managed to finish the workout.
So, after all that, I really needed some sleep, but I had to get up at 4:30AM on Friday for the Beach Core workout. Today, we ran partway down the beach, then started jogging back stopping at 5 minute intervals to do planks (10" normal, 10" knees, 10" side-to-side, 10" hold on one side, 10" hip dips on that side, back to the 3 center exercises, then over to the other side, then back to center) and 10 pushups. We did this over and over, occasionally mixing in walking lunges, crab walk, and squats.
Not long into it I had to start doing my plank poses on my knees. I was hurting and my legs felt extra heavy. Still, another workout down. They tell me I'll really start seeing the results in a few weeks. I hope so, I sure can't fathom doing all this work without getting stronger.
Current weight: 124, 27.5%
On Thursday I made a rookie error. We had a run scheduled with the group in the evening, but it was a holiday and DH and I decided to make the most of it and go exploring on our Mountain Bikes. We rode around Norfolk, trying out all the offshoot trails and trying to figure out how they all connect together. We had a great time and eventually called it a day after a few hours.
While it didn't seem that strenuous at the time, I could really feel the effects of it at the start of our run that night. We headed onto base over to Daly hill. I'm guessing just to get to the hill was a little over 3 miles. Even though I was struggling with heavy tired legs, I had to appreciate the beauty of the path we took. It was a recreational path right along the ocean. No cars to worry about and nothing but the beach all along one side. Just beautiful.
Anyway, if this had left a smile on my face, Daly hill slapped it right off. Here's the workout: run up the hill as hard as you can for 2 minutes, run hard back down, repeat 2 more times. Run as hard as you can around a large nearby field. Then take about 2 minutes rest, and repeat the whole thing all over again, only this time going for 1 minute per uphill. I was actually a little dizzy at the end of last few one minute intervals. I'd turn around to go back down and have to pause for a moment to regain my balance. Not a workout for wimps. Then we got to run the whole way home for a grand total of 8.12 miles. I was really hurting but I didn't do any walking, and managed to finish the workout.
So, after all that, I really needed some sleep, but I had to get up at 4:30AM on Friday for the Beach Core workout. Today, we ran partway down the beach, then started jogging back stopping at 5 minute intervals to do planks (10" normal, 10" knees, 10" side-to-side, 10" hold on one side, 10" hip dips on that side, back to the 3 center exercises, then over to the other side, then back to center) and 10 pushups. We did this over and over, occasionally mixing in walking lunges, crab walk, and squats.
Not long into it I had to start doing my plank poses on my knees. I was hurting and my legs felt extra heavy. Still, another workout down. They tell me I'll really start seeing the results in a few weeks. I hope so, I sure can't fathom doing all this work without getting stronger.
Current weight: 124, 27.5%
Tuesday, June 09, 2009
MMT: Mountain Biking at Norfolk
Yesterday after work I found myself the only female amongst 6 hard-core looking mountain bikers. I knew I was in trouble, and tried to back out so I wouldn't hold up the group, but they weren't having that. No wimping out allowed. Fortunately, one guy took pity on me and offered to take me out early to get a head start. This was a huge help as it allowed me to get past the worst of the uphills before the rest of the group caught up.
We went through Norfolk, eventually hitting the Waimanalo Ditch Trail where the guys announced they were going to do the full loop around Olomana. Crap. I'd only done that one time, about a year ago, and it was way out of my league. Again, I tried to back out and head home, but peer pressure was invoked, and against my better judgement, I labored up the hill towards the loop.
Thank heavens another fellow took pity on me and stayed with me the whole way. My biggest fears were getting lost or not making it out before night fell. This guy knew the trail well and patiently assured me we would get out before dark. The trail was very rooty and rocky, and obstacles are my biggest weakness, so it was a trying experience for me. Also, since my conditioning is lacking, by the last mile or so I was so exhausted that I was making stupid mistakes and basically becoming a danger to myself. Still, eventually I managed to make it out with nothing worse than some scratches and bruises.
Part of me is irritated with the machismo of men who are so far ahead of me in skills and fitness that they dragged me into something that I wasn't really ready for, but the other part is grateful that they made me do it. I discovered I had blown up the trail in my head to be worse than it really was. Don't get me wrong, it was nasty, but now I know I can do it, in however ugly a fashion. Someday, I'll tell the leader thanks, but it's not going to be today.
Since I was stiff and sore, I spent another half-hour of stretching before going to bed. It really does seem to help with recovery. On a side note, I couldn't get to sleep last night. I was in bed with the lights off by 10:30, but I didn't get to sleep until somewhere around midnight. I could feel my pulse going faster than normal, I wouldn't call it "racing," but it was definitely elevated. I hope that isn't going to be a regular thing following these Monday rides. I need sleep!
Here's the trail: http://www.trailguru.com/wiki/index.php/Track:6X8A
Current weight: 125, 27.5%
We went through Norfolk, eventually hitting the Waimanalo Ditch Trail where the guys announced they were going to do the full loop around Olomana. Crap. I'd only done that one time, about a year ago, and it was way out of my league. Again, I tried to back out and head home, but peer pressure was invoked, and against my better judgement, I labored up the hill towards the loop.
Thank heavens another fellow took pity on me and stayed with me the whole way. My biggest fears were getting lost or not making it out before night fell. This guy knew the trail well and patiently assured me we would get out before dark. The trail was very rooty and rocky, and obstacles are my biggest weakness, so it was a trying experience for me. Also, since my conditioning is lacking, by the last mile or so I was so exhausted that I was making stupid mistakes and basically becoming a danger to myself. Still, eventually I managed to make it out with nothing worse than some scratches and bruises.
Part of me is irritated with the machismo of men who are so far ahead of me in skills and fitness that they dragged me into something that I wasn't really ready for, but the other part is grateful that they made me do it. I discovered I had blown up the trail in my head to be worse than it really was. Don't get me wrong, it was nasty, but now I know I can do it, in however ugly a fashion. Someday, I'll tell the leader thanks, but it's not going to be today.
Since I was stiff and sore, I spent another half-hour of stretching before going to bed. It really does seem to help with recovery. On a side note, I couldn't get to sleep last night. I was in bed with the lights off by 10:30, but I didn't get to sleep until somewhere around midnight. I could feel my pulse going faster than normal, I wouldn't call it "racing," but it was definitely elevated. I hope that isn't going to be a regular thing following these Monday rides. I need sleep!
Here's the trail: http://www.trailguru.com/wiki/index.php/Track:6X8A
Current weight: 125, 27.5%
Monday, June 08, 2009
Sunday morning MMT
MMT = Mountain Man Training
Sunday morning, 6:30AM, we met at the boat ramp. From there, we ran to the other end of the beach, then started back. On the way back, we stopped every 5 minutes or so to do exercises, many were the same as the ones we did Friday morning, but there were some new ones mixed in: lunges, squats, situps, plank poses, gazelles (on your back, altenating bending one knee and then the other out to the side with the other leg straight, never letting either touch the ground), scissors, dips, pushups, pelvic lifts (with and without one-leg raised), downward-dog (alternating bringing one knee in then pushing leg straight out), burpees, and many more I just can't recall. We finished the whole thing with a swim around the buoys. The water was really choppy and my goggles kept leaking. But the water was clear and it was neat watching the fish as I swam.
I thought my legs were going to fall off at the hip joints by the time we finished the run. The worst was the gazelles followed by scissors, your legs never touch the ground and your hip flexors are screaming. I never realized how weak I was, but I know Amy is going to whip me into shape.
I was sore the same day as the workout, which never happens. Figuring I was going to be in trouble the next day, I spent last night doing a half hour of stretching. I think it helped as the only thing that's giving me a lot of grief today are my calves, which was the one body part I felt I didn't adequately stretch.
Later today: Mountain Biking! Yeah!
Weight: 126.6, 27.5%
Sunday morning, 6:30AM, we met at the boat ramp. From there, we ran to the other end of the beach, then started back. On the way back, we stopped every 5 minutes or so to do exercises, many were the same as the ones we did Friday morning, but there were some new ones mixed in: lunges, squats, situps, plank poses, gazelles (on your back, altenating bending one knee and then the other out to the side with the other leg straight, never letting either touch the ground), scissors, dips, pushups, pelvic lifts (with and without one-leg raised), downward-dog (alternating bringing one knee in then pushing leg straight out), burpees, and many more I just can't recall. We finished the whole thing with a swim around the buoys. The water was really choppy and my goggles kept leaking. But the water was clear and it was neat watching the fish as I swam.
I thought my legs were going to fall off at the hip joints by the time we finished the run. The worst was the gazelles followed by scissors, your legs never touch the ground and your hip flexors are screaming. I never realized how weak I was, but I know Amy is going to whip me into shape.
I was sore the same day as the workout, which never happens. Figuring I was going to be in trouble the next day, I spent last night doing a half hour of stretching. I think it helped as the only thing that's giving me a lot of grief today are my calves, which was the one body part I felt I didn't adequately stretch.
Later today: Mountain Biking! Yeah!
Weight: 126.6, 27.5%
Friday, June 05, 2009
Exhausted
Boring post, mainly to record the exercises from today so I can do them on my own in the future.
Monday: Mountain Bike
Tuesday: Swam 1k (meters, long course), ran ~6 miles with H3 at Tantalus, a ton of hills that left me sore for 3 days.
Wednesday: rest
Thursday: Ran 4.75 miles with group. They left me in the dust. It was pathetic.
Friday: 5AM beach run/core workout.
The beach workout was great. Loads of squats, crab-walks, and lunges. Followed by leg lifts (15 straight up, 15 to the right, 15 center, 15 left, 15 center), situps (lots of twisting, engaging the back), pushups (repeat 3 times: 1 normal, 1 hands together, 1 normal, 1 wide, 1 center), planks (repeat 3 times: 10x normal, 10x knee bends, 10x side-to-side, 10x normal).
Oh yeah, in between the pushup sets were arm circles, 15 small forward/backwards, 15 large forward/backwards make sure to tighten core and try to keep shoulder blades together.
Current weight: 124.4, 28%
Monday: Mountain Bike
Tuesday: Swam 1k (meters, long course), ran ~6 miles with H3 at Tantalus, a ton of hills that left me sore for 3 days.
Wednesday: rest
Thursday: Ran 4.75 miles with group. They left me in the dust. It was pathetic.
Friday: 5AM beach run/core workout.
The beach workout was great. Loads of squats, crab-walks, and lunges. Followed by leg lifts (15 straight up, 15 to the right, 15 center, 15 left, 15 center), situps (lots of twisting, engaging the back), pushups (repeat 3 times: 1 normal, 1 hands together, 1 normal, 1 wide, 1 center), planks (repeat 3 times: 10x normal, 10x knee bends, 10x side-to-side, 10x normal).
Oh yeah, in between the pushup sets were arm circles, 15 small forward/backwards, 15 large forward/backwards make sure to tighten core and try to keep shoulder blades together.
Current weight: 124.4, 28%
Monday, June 01, 2009
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