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macdiver stops being a couch potato

Discussion in 'Fitness Journals' started by macdiver, Mar 25, 2010.

  1. Seltzer

    Seltzer Elite Member

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    Great idea to repurpose the branches and also get another exercise session in every day.

    That's a hilarious story about your wine delivery. :tu:

    Have a great weekend.
     
  2. macdiver

    macdiver Well-Known Member
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    I decided to do something a little different. I went to a local park and ran on the trails. The one part I was looking forward to is a floating bridge across the lake but it was closed. I'm thinking a section must've sank over the winter. I ran every possible trail and was able to get about 5 1/2 miles.

    Total was 5.65 miles in 56:15 for an average pace of 9:58.
     
    dejavued likes this.
  3. macdiver

    macdiver Well-Known Member
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    I went for a three mile run this morning. My legs were feeling pretty tired. Yesterday the legs were fine. I've run back to back days before without issues. I guess pushing the wheelbarrow full of mulch is taking it's toll on me.

    3 miles in 30 minutes for a 10 minute pace.
     
  4. macdiver

    macdiver Well-Known Member
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    I went to yoga tonight.

    I didn't list my nutrition for the last several days. I had dinner with friends Friday, Saturday, and Sunday. Each night included carbs so all 3 days were red.
     
  5. macdiver

    macdiver Well-Known Member
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    Monday and Tuesday nutrition was green.

    On Monday, my left hip flared up again. I was hoping yoga Monday evening would help but it didn't. I decided not to run yesterday and just did some hip work. I think I am "jutting" my hip out when I stand at my desk and this is causing the issue. It is one of the things that is warned against for using a standing desk.

    Today I did a dumbbell routine. The iron strength for runners program seemed to be to much cardio and not enough strength. It isn't what I am looking for. I found a dumbbell routing called "The Crappy Hotel Gym Workout" that I will be doing. The title also lets you know where I will be doing most of these workouts over the next 3 to 4 weeks. I have 2 sets of adjustable dumbbells at home. I will take one set to Rehoboth to use there.
     
  6. Jaer

    Jaer Well-Known Member

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    No one has every just sent me a glass of wine while I was doing yard work!

    Jaer
    needs to meet his neighbors, apparently.
     
  7. macdiver

    macdiver Well-Known Member
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    This morning I did some hip and core work. I'm taking a few days off of running to rest the hip.

    I've decided to take one pair of my adjustable dumbbells to Rehoboth so that I can just do the same routine on the weekends.
     
  8. Shamie

    Shamie Senior Member

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    Apart from the hip issue, how do you like the standing desk?
     
  9. macdiver

    macdiver Well-Known Member
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    I like it. I feel like I have more energy during the day and I am certainly less stiff after work than when I sit all day.

    I have to admit that I am cheap so I didn't buy an actual standing desk or varidesk converter. I used several banker boxes and some extra shelves from a bookcase to make my platforms. There are two levels. The lower level is for my laptop and any papers I may be using. The upper level is a single box for the monitor. I still use a regular table for working with larger drawings.

    I finally got around to looking at the race pictures. The finish line pictures didn't come out that well. Once I remembered that my bib was on my back for most of the race I found some pictures at mile 26 that I liked. I was able to download one (surprisingly for free).

    Here I am at mile 26 about 4:30 hours into the race.

    race_3996_photo_60401352.jpg
     
    Seltzer likes this.
  10. Shamie

    Shamie Senior Member

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    Nice photo. Calfs look big. :bb:

    From the photo, it looks like a scenic course. Glad I got to see the shoes you run in (when not running barefoot). Kudos to you for being able to run in them.
     
  11. Jaer

    Jaer Well-Known Member

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    Like the look of those shoes! You look totally casual while running 26 miles.

    Jaer
    likes the scenery.
     
  12. macdiver

    macdiver Well-Known Member
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    Thanks guys.

    This morning I did the crappy hotel gym work out at my condo.

    Exercise
    A. Superset

    Goblet Squats 25# 3 x 10
    Bodyweight Lunges 3 x 10 each side.


    B.

    Dumbbell Bench Press - 25# 3 x 20


    C.
    Push Ups - 2 Minutes 1 AMAP


    D Superset
    Two Arm Dumbbell Rows - 25# 3 x20
    Lat pulldown (not available)


    E.
    Dumbbell Romanian Deadlifts 5# 2 x 20 each side


    F. Superset:

    Seated Dumbbell Overhead Press 20# 3 x 15
    Upright Dumbbell Rows 20# 3 x 10


    G. Superset
    Dumbbell Curls 12# 3 x 15
    Dumbbell Skullcrushers 12# 3 x 15

    Some notes. The goblet squat uses a single dumbbell all others are two dumbbell.

    Rest is 1 minute for supersets and 30 seconds for single exercises.

    The routine calls for lat pulldowns if available. If not available the rest between sets if rows reduced.
     
  13. macdiver

    macdiver Well-Known Member
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    I'm going to take today and tomorrow off. I fly to Florida Monday morning. I will do the hotel gym work out Monday afternoon. My plan is to run Tuesday morning before it gets too hot but if I need to I will push it to the afternoon after work.
     
  14. macdiver

    macdiver Well-Known Member
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    I changed my mind. The rain finally stopped and the sun sort of peaked through the clouds so I went to the boardwalk and ran 3 miles.

    I didn't think my Garmin had connected to the satellite properly because the pace it was saying I was running felt to good. Once it uploaded though, the nap was there. It was just one of those runs where things clicked.

    3 miles in 25:30 for an average pace of 8:30.
     
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  15. Seltzer

    Seltzer Elite Member

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    Wowza, that's a fast pace. Well done.

    Your hotel workout looks like a well rounded one that will keep you in the game and, FWIW, 2 minutes of pushups is no joke. :tucool:
     
  16. macdiver

    macdiver Well-Known Member
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    Yesterday was my yoga / rest day. Since I flew to Jville in the morning it was a rest day. I'm going to cancel my yoga membership. I don't see how I can get there for the four classes that I pay for each month.

    This morning I ran 3 miles in 27 minutes for a 8 min pace. Boy is it humid here. I was sweating before I started running.

    I haven't posted my nutrition lately. Friday was green. Saturday was red (had some candy and cookies after the wine tasting. Sunday was red. Iwent to a prix fix dinner and couldn't request a low carb option. I ate the cous cous and the salted caramel bread pudding. Yesterday was green. I was able to avoid carbs yesterday even at lunch when I had to eat at Burger King.
     
    #3556 macdiver, May 22, 2018
    Last edited: May 22, 2018
  17. Shamie

    Shamie Senior Member

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    Your speed keeps increasing. There must be something to this barefoot running. :)
     
  18. Seltzer

    Seltzer Elite Member

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    Did you mean 24 minutes or a 9 minute pace? :D
     
  19. macdiver

    macdiver Well-Known Member
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    There is a typo. See below.

    Good catch. It should be a 9 minute pace.
     
  20. Seltzer

    Seltzer Elite Member

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    Still a very nice pace.
     

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