Last two weeks workouts

Catching up

I've switched workouts. I cut way back on the number of exercises as well as doing everything with resistance bands. I'll post a picture of my anchor point set up in my basement later.

But for now, here's the last two weeks of workouts. Color coded resistance bands are as follows:

O = Orange = 60 lbs
R = Red = 25-30 lbs
Bk = Black = 15-20 lbs
G = Green = 10-12 lbs
Bu = Blue = 4-6 lbs
Y = Yellow = 2-4 lbs

The bands are stackable, so 1 x O,R = 60 + 25-30 = 85 - 90 lbs of resistance.

I'm still figuring stuff out, like Lat raises. I subbed that for military press today because my chiropractor doesn't want me to do pushing straight up exercises.

The R. in front of deadlifts stands for Romanian.  The bench press is actually a seated chest press.

As far as last month's workouts, I did complete the entire sheet and will post it if I can get around to it.

Now for the great news! I was around 213 lbs on June 4th. Today, I weighed in at...197.2 lbs! Yay!

This morning's run

Check out my running activity on Garmin Connect. #beatyesterday https://connect.garmin.com/modern/activity/2790690759?share_unique_id=2

Falling behind

I have been working out,  I just haven't posted it.

Catching up workouts

Friday thru today's workouts.

More workouts

Here's running and lifting from the last two days.

Back on the wagon

Back to running and working out while I spend the month in Cleveland.

The work out sheets are sets x reps x weight (if used)

Benji joins the running team

Yes, I took 6 weeks off. One of them was due to a very sore hip; the others were due to the lazy bug.

Now that I've addressed the elephant in the room, I can move on to better things...like Benji on the running team! Yay!!

We'll see how he does on the longer runs, but for the 1.44 miles, he did great!

https://connect.garmin.com/modern/activity/2634352189

As you can see, I took some rest breaks, one for water and two for socialization for the pupster. Hopefully, I can get back on track for at least my health's sake.

Comfort zone

I ran this in my comfort zone, apparently, as I was not huffing and puffing during my walk breaks. I settled into a nice comfortable pace for my run segments with good effort. I'm happy with the results too, 11 min miles!

I included my weekly total of all activities; almost three hours of movement isn't bad, I suppose. I guess a three hour half marathon is alright too.

EDIT: Here's the Garmin data:  https://connect.garmin.com/modern/activity/2532614524

Cool and blustery

It was back to two long sleeve shirts, a marmot tech jacket, insulated sweat pants, headband, and gloves for this walk. I'm off tomorrow and get to run 2.4 miles on Saturday.

Longer intervals

I am now trying 35/30 intervals. I am also trying to run at a pace where I'm not huffing and puffing.

Progress!

No, not for me. This walk was slower than Sunday's. No, for my puppy! This morning, he pooped outside for the first time!!! And then, if that wasn't enough, he pooped outside again after I got home from work! YAY BENJI!!!!!

Feeling it

Alrighty, I think I might need to cut down the run pace. I was huffing and puffing during my walk breaks, so I think I'm pushing a little too hard. I'll try to slow it down a bit on Wednesday so I won't hurt myself.

Breaking 4 MPH

My walking continues to improve as I walked longer and faster this time. It was sunny and cool (49°F) today, so that did something I'm sure.

Was not expecting this

If you look at the graph on Garmin connect, an interesting pattern emerges in the middle of my run. I like the sawtooth pattern before .83 miles and after 1.3 miles, but I'm not sure I like the square wave pattern in between those two points. My highs are higher, but my lows are lower. I think this is also a good indicator of how my races usually go as I struggle in the middle of the course.

EDIT: Oh, and sub 11 minute miles, yeah!

Each walk a little faster

Not too much, but a little faster. This Saturday, I get to run this course!

He's baaaaaaaaaaaaaaaaaaaaack!!!

We talked about Benji and decided as a family (me, Brandy, and Trace - the dogs voted "no") to work together to take care of him. We also decided to spend the money to get Denali some professional help.

Today was cool and overcast/rainish. Yeah, I totally made up that word. It wasn't rainy, but it had and was threatening to.

Walking off my sorrows

Well, Benji couldn't stay. Denali just was not having it, so I took him back to Brandy's cousin with my apologies. I'm not going to lie...I cried over that dog. I guess I really do have a heart, and he wormed his way right in.

Anyways, this walk was faster by 5 seconds than the one on Sunday. Yay.

I was just running

This is a run 30 seconds/walk 30 seconds outing. I was pretty surprised at the pace. This is definitely better than some of my past runs!

EDIT: Here's proof of the run/walk split:

 https://connect.garmin.com/modern/activity/2508877882

Three dog nights are now possible

Introducing Benji, the Aussie!

Breaking 16 min miles

One of the keys to going faster with the run-walk-run has to be walking with purpose instead of just lollygagging along. I'm a lollygagger; I like to saunter. This walk was with purpose and was a good workout.

.15 miles longer and 2 seconds/mile slower

Well, it's progress on the mileage and right about the same as far as pace. So, yay!

Here's the Garmin data for today's run:

https://connect.garmin.com/modern/activity/2503541117


Here's my weekly total for my first full week of exercise:

 

Walking with Brandy = 10 seconds faster

Brandy is a fast walker, so I really need to bring her on all my walks. It was nice out! 63°F and overcast.

3 seconds is faster...really it is

And this run was 3 seconds faster than Saturday's. It was also nice - 50°F and misty. Perfect!!

Another walk

At least I'm getting faster at something!

Oh that 2nd run...

It was a bit slower. However, it was a nice sunny day and 36 degrees, so that was nice.

These shoes were made for running

But I walked. Here is the whole schedule that I'll be following to run the 500 festival 5K:



I have jumped in at week 4 because I did almost 1.5 miles on my run yesterday. This is shifted one day from Jeff's schedule to have my long run on Saturday instead of Sunday.