Tag Archives: workout

Kicking It Into High Gear-Getting Fit in Tacoma

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I don’t do New Year’s resolutions-I do birthday/Samhain/Celtic New Year challenges at the end of October, but that’s another story all together.

January still lends its self to getting back on a schedule after the hectic holidays, and in the case of athletes and outdoor enthusiasts, getting back on track so we don’t crash/bonk/vomit/have to push our bikes up hills

I got super out of shape last summer after breaking the foot/big toe, moving, renovating, etc… Then I took the nasty fall down the attic stairs, then the holidays (a time of year in which I take entertaining and celebrating quite seriously) hit.

January is IT by golly, I was going to do it! It was perfect timing; the holidays were over, I was healed up and friends were also motivated.

Well, of course, I got sick. Not only did I get sick, but I got hit with the upper respiratory infection from hell that took out almost everyone I knew (including the uber fit and healthy).

So I started (two weeks) late, but at least I DID start.

I need to be in good shape for Chilly Hilly at the end of February. Leo and I are ride reffing again, and it’s just bad form to vomit while pushing one’s bike up the hill when you are an event volunteer and supposed to look like you know what you’re doing ;)

Chilly Hilly 2010 009

Chilly Hilly 2010 020

January is when my running group, the penguins (yes, that IS because we waddle, why do you ask?) begins our virtual trek to Frostbite Falls (if you click on the link, my friend Karen explains the challenge which anyone is welcome to join)

Since I’m a “Tri-Penguin” I usually swim, bike and run to the falls (I’ve also been known to ski and snowshoe)

Since I’ve been on the spin bikes as opposed to my real bike, it’s taking me more than 100 miles to actually get there ;)

I keep a spreadsheet with distance/mileage, time, calories burned, elevation gain… to track my progress.

My friend Francine found a great smartphone/online program (yes, there are several including RunKeeper and Nike which a lot of my friends use) called Endomondo which not only helps track, but acts as a social networking/motivating tool.

What I like about this particular program is that not only can you use your GPS enabled smart phone to track and transmit your data. It will also take Garmin uploads (my preferred fitness tool, but it’s nice to know I can use my phone in a pinch) as well as manual data. It also supports many sports/activities that other programs don’t. You can also connect it to Facebook if you want to share your workouts with your friends.

My totals thus far: (remember, I didn’t start until Jan 15th, so it’s only two weeks, not a full month)

Cycling: 90 miles, 4048 calories, 5 hours
Running: 15.33 miles, 1998 calories, 4:42
Walking: 8.97 miles, 439 calories, 2:45
Swimming: 6 miles, 2453 calories, 4:30

I also tracked 4 upper body workouts, 0 miles, 476 calories, 2 hours

run in the park

So that’s 19 hours spent exercising…
120.30 miles covered
And 9,414 extra calorie burned (yes, that should be nearly three pounds lost, but since I’m gaining muscle back which weighs more than the fat I’m losing, I’m holding steady on the device to be avoided because it tells you nothing about fitness, the scale)

It’s a start.

If you want to join Endomondo to help motivate yourself and your friends (networking with friends sure keeps one honest on getting out there and doing it) you can do so by making with the clicky clicky here.

If you’re one of my friends and looking to connect, you’ll recognize this picture from last year’s St Paddy’s Day Dash in Seattle (the back side of my shamrock shorts says “feeling lucky”

In addition to sites such as the Penguin Runners and endomondo.com there are some great local resources.

Most Notably the “Y” (YMCA) of Pierce & Kitsap Counties Did you know that swim lessons from beginner to masters are included in your membership fee and that membership fees work on a sliding scale for those whose finances might not allow them to join otherwise?

Another is the Tacoma (Beer) runners

Another is the Tacoma Wheelmen Bicycle Club

We have a local version of the penguin list; it’s not been very active lately, but a group of interested locals could change that. Puget Sound Penguins

For those interested in Triathlon, there is South Sound Triatheletes

My short term event goals are Chilly Hilly, the Tacoma St Patty’s Day run, the Seattle St Patty’s Day Dash, and the Tacoma City Half Marathon. I haven’t set my triathlon schedule yet.

See you on the trails…

~L

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It Hurts so GOOD

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This morning, despite the fact that I over slept and had to hustle to eat (enough so that I wouldn’t bonk, but not so much I’d barf), drink and get geared up for Spin (OK, at the “Y” it’s called “Group Cycling” for legal reasons)

I’ve been nervous about going back to Spin class due to how out of shape I am right now (yeah, I know, no one knows what the tension is set to on your bike but you and you don’t have to do the standing work if you’re not up to it)

It was a good, hour long, hard climbing workout and I did just fine. I’m apparently not is a bad a shape as I though I was, as I was fine on the standing work and didn’t reach my target heart rate until late in the workout on the big hill sections.

It was hard, and my quads are a tiny bit cranky, but it felt GREAT!

If I keep this up, I might not make an ass out of myself on Chilly Hilly (it just doesn’t look good for a ride ref to bonk or walk a bike up one of the hills)

This has nothing to do with “resolutions” (which I don’t do), and everything to do with the fact that I look and feel GROSS.

Last year was not a good workout year. I had all the “escrow from hell” stress, packing, moving, working on the yard and house (which was at least some exercise) and broken foot/big toe. I didn’t do ANY triathlons last year. (I did volunteer as a swim angel for Danskin and Trek and did coach some women in open water swimming) By the time I had the big projects done around the house it was holiday prep time and I had that lovely fall down the attic stairs. As soon as the holidays were over, I got this nasty upper respiratory/sinus crud that totally knocked me on my butt.

When I’m not working out and in shape, I don’t sleep well, and my immune system is not what it should be.

It was NOT a good year for fitness, working out, discipline nor keeping to any sort of schedule, and I’m paying the price for it now. The only thing that saved me was some early season hiking in the spring, and a bunch of good hard hikes in the fall.

Last night, I sat down and put my workout schedule on paper (OK, pixels) because having it printed up on my fridge and at work “keeps me honest”. I’m more likely to follow through with a written plan than random neurons firing in my head.

I also log what I actually log everything I do on a spreadsheet which tracks my time spent, mileage and calories burned by activities, and provides monthly totals.

The other thing that “keeps me honest” is putting it out where OTHER people can see it.

So here it is.

workout schedule 2011

Some things to note…

Everyone needs rest days scheduled. Our bodies get stronger when we rest and they rebuild. I have seven days a week scheduled because my body doesn’t usually want/need the rest day when it is scheduled. One day I way up, feeling exhausted and my resting heart rate is higher than normal and that tells me I need to rest. Whatever day of the week my body feels burnt out, will be the rest day. (I’m going for one rest day a week)

This may look “extreme” to some, but it’s not (as a matter of fact, it will get harder later in the season when I add long runs and bricks). I’m a triathelte. One who competes in three disciplines in one event, can’t just do one type of workout a day; it’s impossible to get enough training in each event. It’s also important to do “bricks” where you transition from one event to the next to train your body to be used to it. (running, after a hard, quad burning bike ride is disorienting and painful; the first time I did it in a duathlon, I was so wobbly and disorientated, I nearly ran into a tree)

Any day that I have the option of biking OUTSIDE, or skiing or snowshoeing or hiking is a day that I won’t be doing these, mostly inside at this time of year workouts.

I am super lucky to have TWO “Y” locations in Tacoma, so I have more options/time slots for spin classes and master swim. It’s not easy to schedule workouts around work and other areas of my life.

So there it is.

It’s printed and hanging on my fridge (and will be in my cube at work) and out there for the “world” to see.

~L

Mood: Tired

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