Well, it was 32 degrees (0 c) when I went to boot camp this morning. When I first took this back around 2003... it was ALWAYS outdoors. If you got cold and complained, they told you how when they were in the Army, there was no indoors.. yada yada... work harder and sweat more if you want to warm up. I remember running mile laps in the cold wind with my non-technical gear (just starting back and finding out I could run) and had my GAP hoodie on with it closed all the way around my face with a tiny bit to see and breathe out of. Others could close it to only their eyes, but my lungs needed it open. Well, now if it is under 45, they go inside... WUSSES!!!! Or so I thought...
Well, we are meeting at a parking garage in front of the mall. Today was very cold so we went indoors by Williams Sonoma, Pottery Barn, Niemens... even a Starbucks island in the center of this open expanse where we put our mats down at. The workout was easy to remember, so I thought I'd post it for you all. My leg held up great, but my knee got sore and I switched to a lunge thing for my last set instead of stepping up on the bench... it was a similar move to some of my drills with my PT.
Warm up:
25 jumping jacks
25 mountain climbers
25 bicycles
25 plank jacks (in plank position, moving legs from together to out like jumping jacks)
REPEAT with 20 each
REPEAT with 15 each
REPEAT with 10 each
Run/sprint from Niemens to the end of the mall... up the escalator that is turned off, back to the center of the mall upstairs by the food court/carousel and do...
10 step ups on each leg (marble floor and marble bench built in the wall that is for people to sit on while watching the carousel)
10 incline push ups (arms on that bench thing)
10 dips (from the bench)
10 decline push ups (slippery marble floor - eeekk!!!)
10 froggers (legs apart, squatting with heals on floor, lower butt to feet and back up - it burns)
10 star jumps (hunch over in squat position with right hand to left foot and left to right then explode up with arms out like a star. Land back in the hunched/squat position)
Run down stairs to mats and do 20 each of two ab exercises he gives you... then REPEAT!
I did 5 rounds... there were about 5 of us that lapped the rest of the class.. on the 5th he had us do 20 of each of the exercises by the food court and then 40 down by our mats of about 6 exercises until we ran out of time and everyone was back downstairs.
Leg - felt fine, tender to poking just above the ankle where it all started 8 months ago when I was told it was nothing.
Knee - sore and tender (over use where the tendons come into the knee), changed exercises on last round of step ups. PT said to just back off on knee things if it hurts. BTW - hurts to kneel
Lungs - unhappy!! I had to go slower running up the escalator and catch my breath for the first 10 step ups (10 on each leg, was good by second leg)
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OK, now that we know I'm absolutely working out again HAHA!!! The Alter-G
I run at 75% of gravity right now. When I had it down to 20% when I was first injured, every step was like Neil Armstrong on the moon - HUGE steps where you float. It is odd that from your waist down, you float... above you are normal. When the bag inflates and pressurizes to the right gravity requested, it is hard to keep your heels on the ground. 20% was hard - more floating. 75% is good, relieves the pressure, but you can run normally.
It is a treadmill. I loathe treadmills, but this one is different. It isn't about having to do a workout on a treadmill.. it is about GETTING TO RUN! They haven't let me run on it for too long, but yes, I do get hot and sweaty... heck, I get hot and sweaty during the first hour of my PT tho... often on that darn foam roller that can hurt... when it hurts.. I get hot fast... if no pain, no sweat. haha! I often only get a short period of time on it - at first they were being careful with me, then it was more about if someone else needed to use it. There are some older people in there that have replaced hips or some other aging issue that needed surgery (not athletic people) and they are learning to walk normally again and use the alter-G. One woman had foot surgery - lots of stitches all over - ouch! and they were looking in the alter G and helping her figure out how to put pressure on the right spots of her foot - but without all the weight, it was easier for her.
Yesterday's workout on the treadmill.. compliments of one of my physical therapists.. he decided to go by MPH, not pace per mile. DANGEROUS. I'd like to you run 2 minutes at easy pace to warm up, then go 1 minute easy, one minute hard.. but increase each time hard so you are going faster. OK... easy pace: 7mph (8:30p/mile). I asked where he wanted me to start on hard - he said 9mph (6:40 pace). On #2, I ask if he wants me to go up by .1 or .2 - I move to 9.5 (6:20 pace) and pointed out that we would be hitting the point of diminishing returns very quickly. He said to go by .2 after.... so then 6.7 (around 6:10), then 6.9 (around 6:05), 10.1 (5:55) 10.3 (5:48), 10.5 (5:42), 10.7 (5:38), 10.9 (5:30) he notices how fast I'm going and said to just do 30 seconds hard at 11 (5:27), so 1 easy, 30 seconds at 11 for 3 times, then 1 minute at 11 and then 2 minute cool down.
OK, that was actually a heck of a lot of fun!! When he saw how fast I was going, he revoked letting me run on the streets and said he wants me to report how I feel for him to evaluate if that was OK. Tomorrow I'm going for a 5 mile run on the streets!!!!!! I'm so giddy!!!
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1 comment:
You did well with that indoor workout. Sometimes we run 'indoors' at an underground carpark at Parliament House - it's about 350m for a lap. Gets a tad boring (and hard on the feet), but better than running in bucketing rain (which we've been getting lots of lately).
Interesting about the Alter-G. I didn't think about the difference between upper body and lower. The 75% level sounds perfect, although it'd be fun to feel like you're running on the moon!
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