Tuesday STRENGTH 25 mins, COMMUTE 3.5 miles
Wednesday RUN 3 miles with LA, COMMUTE
I'm enjoying getting a ride home with LA so my commutes are half commutes. And I'm still on the Bird, even though Puppy was picked up Monday evening from REI with a new chain and a tune up. I'm getting used to the Bird!
Today is the 8-year anniversary of MiTi. That might be considered my peak fitness point in my life? I'll go back and read some of the posts around that time soon and look over how it used to be. Now 8 years later my life is completely different. New husband, new job, new state, and new hobbies. The triathlon hobby I had is pretty much gone. "Once a triathlete, always a triathlete" I've always heard, but I heard it from the perspective of still being that triathlete. Nowadays, not so much.
Which brings me to Tuesday. I finally set up an appointment to take advantage of my gym's "body composition/nutrition/workout evaluation". I turned it down last year because I felt the ankle recovery wasn't ready for testing, and I felt so out of shape. Well I still do feel out of shape, but it's getting better.
The past few months, I did only some running. Less and less running over time, as the ankle and heel pain worsened. I started losing flexibility and core strength, balance and functional movement/strength. With the return of a gym habit, I'm already feeling the improvements but I lack goals. Hence this appointment: what kind of goals could I set and how could I structure it.
Immediately, the coach/PT guy was like "well you don't need to lose weight" and "your nutrition is probably OK" and "you have the motivation" - and all this he admitted by just looking at me. It was like a unique form of skinny shaming. Yes, I still wanted the BF% measurement - 21.1%. And yes of course I was ready for a sample workout! The prices for a 25 min session with at PT person is too much, but I did get the free ideas about how to structure strength building.
He, they, computer, whatever - suggested 3x a week strength training. Start with a warm up to the the HR up then focus on movements (either push, pull, or leg - rotating days) and also spike the HR sometimes. Then after 30 mins or so, finish out with a mid-zone HR cardio. Then 3x a week cardio, like a 5K-10K distance running as a baseline effort. Then 1 day of intervals - choice of swim, bike, run, etc - (like running on the track) - of varied times and distances and intensity to again spike the HR over and over.
Summary 7 workouts a week, and aside from knowing what exercises to do for the strength building (that's the part I'd be paying for, if I decided to do that) this is something I could build on. And better yet, the 3x a week baseline and the 1x a week intensity sessions are something I can do with LA!
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Today's run - another wake-up at 4:30 for an early 3 miles. This time south past the library for an out-n-back. The 9% crescent moon was overhead hanging like a silver light in the dark sky. The weather was perfect - like it wasn't even there. No wind, so quiet, all so calm.
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