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Your outcome for the students is a good thing...alot of kids don’t get that in school and end up in trouble later in life. Thanks for being there for the kids.
Do you swim first then the weights?? That’s awesome to be able to swim that distance and still have enough arm strength to nail down that weights workout.
Great job...!!!
Do you swim first then the weights?? That’s awesome to be able to swim that distance and still have enough arm strength to nail down that weights workout.
Hey there, RJ:
Sorry about that … my post confuses. I swam last night from 7:20 p.m. until 8:30 p.m.. Then, this morning, I was up at 4:30 a.m. and got to the gym and began working out at 4:45 a.m.. Your question is still good though. Often I find that if I swim on a double-up day (yesterday had a run in the morning and a swim at day’s end) my strength for pushing weights the next morning is less than it would be had I not swam. This morning, I compensated for this by adding to portion size at supper last night and then having a protein bar prior to the workout, this morning. The place I felt it mainly was in my LSB where it took a while to establish a heart rate of 130 bpm..
My iTunes plays Lizz Wright’s version of ‘Old Man’ as I post. I’m sipping home brewed Starbucks’ French Roast, cup #2.
A sleepy start to my cardio session this morning … my energy is different this morning; I’m well slept but missed my last shake last night. Also, I chose to watch a movie prior to getting to bed – ‘Queen’ with Helen Mirren. Totally, interesting to see how Diana’s death and Tony Blair helped shift Queen Elizabeth’s and the public’s understanding of each other. I still managed to be in bed by 9:00 p.m. and got a solid sleep. But, it was good to take time out for myself with the movie, something good and something that maintained my interest. Again, up at 4:30 a.m. and to the gym. I had the treadmill to myself for 70 minutes, then got onto the crossramp trainer for a five minute cool-down. I got onto the crossramp to get someone else onto the treadmill … good stuff.
Run Stats
Total Time – 80 minutes
Time running – 70 minutes
Time walking (warm-up) – 5 minutes
Time crossramp (cool-down) – 5 minutes
Distance Treadmill – 8.50 miles
Heart Rate – 134-147 bpm
Energy – 898 Calories burned
Speeds – 3.5 & 7.0 mph
“No pessimists ever discovered the secret of the stars, or sailed to an uncharted land, or opened a new heaven to the human spirit.” – Helen Keller ( Be Positive )
I sure wish I had the time you have Ross. Your workouts always leave me out of breath after reading them. What do you do to occupy your mind while your on the treadmill for that long?
I sure wish I had the time you have Ross. What do you do to occupy your mind while your on the treadmill for that long?
Hey there, Emmi:
Even I wish I had more time in the day. The reality is that I’m making the workouts fit into my day. The reality also is that it’s work. And, you’re right to ask what’s going on during the longer workouts. My first answer is a Carl Jung quote, “He who looks outside dreams [while] he who looks within awakens.” It is about what we do with the Motivation to Move schtuff – we cross over from the dreams at one end of the continuum to the matter of awakening to who we are, to possibility, to empowerment and to achievement on the other end of the continuum. Here, there are other considerations. Rest, exercise and nutrition are the glue holding the rest of my school day together. Teaching is intensive … we teach and supervise from 8:30 a.m. to 4:30 p.m. with one 20-25 minute break for lunch. Standing up, taking a step and repeating, for me is also about not devoting my entire day to students and school.
Treadmill time – the time investment is an eyeful and consideration of time investment prior to the exercise event can detract from motivation; the thing I do is show up, get on the treadmill and aim to meet/beat my preceding distance with the same time, speed, heart rate and calorie burn. Breaking up the total time into chunks that landmark the activity also creates a sense of progress within the workout. Time running has also been well-used for looking backwards and forwards from and to the day that presents – it allows me to think through students or school issues, it allows me to gain familiarity or perspective, it allows me to rehearse my planning, it allows me to determine best courses of actions, it allows me to gather ideas for my lessons. Music is key. Good music allows for the mining of meaning. In my listening to different songs I’ll glimpse possible meaning and work to confirm allusions or references accurately. Club dance mixes are useful for reflective thinking.
The final reality is that squeezing in my workouts compresses available time. I tend to post in the time I’m eating breakfast, just before I leave for school. With more time, I’d probably be posting more on the forum. At present, I’m limited mainly to posting on my thread.
I swam last night, got all my meals in yesterday, got a solid sleep and got to the gym this morning. It was work this morning in my workout … more the work between my ears. I listened to Motivation to Move #128 while completing my lower body workout this morning. On the leg press I added a couple of notches … I stacked 7 forty-five pound weights on either side of the press and completed my last set of reps before doing a drop set. In the LSB I listened to two playlists – one that I’d burned for my daughter’s teacher for Christmas and the other was a tribute iMix I’d put together for an older BBC Radio Ulster programme, Rhythm and Soul. This morning, I’m taking care to get enough calories in me. Yesterday, after lunch I experienced a substantial deficit of healthy calories for my body to work with and I felt it throughout the remainder of the day.
Swim Stats – Thursday night
Distance total – 1 mile and a third
Time for mile – 44 minutes
Total Time – 60 minutes
Lower Body Workout - Friday
Leg Press @ 180 lbs., 270 lbs., 360 lbs., 540 lbs., 630 lbs., 540 lbs.with Leg Extension @ 130 lbs.
Leg Curls @ 80 lbs., 90 lbs., 100 lbs., 110 lbs., 100 lbs. with Deadlifts @ 100 lbs.
Calf Raises @ 180 lbs., 270 lbs., 360 lbs., 450 lbs., 360 lbs. with single calf raises at 180 lbs.
Sit-ups with hanging leg raises
Long Slow Burn Stats - Friday
Time – 61 minutes
Incline – 13%
Distance – 3.53 miles
Speeds – 3.5 mph
Heart Rate – 127-135 bpm
Energy – 615 Calories burned
“If people never did silly things, nothing intelligent would ever get done.” – Ludwig Wittgenstein ( Create Balance )
It’s been pretty much a work weekend. I’ve been assembling a midterm exam for my grade 8 students. I find that the Anne Frank Remembered book is very much on my mind and that fact has pushed me through to a second read through of Erin Gruwell and the Freedom Writers’ Diaries; that’s what I’ve been listening to this morning at the gym. So, as I was working out I’d pause and take down a note highlighting something Erin did or some aspect of student experience. It’s slowed me up some in getting the workout down. I was leaving the gym at 7:15 a.m.; I’d been there more than two hours. But, it is worth it … I’m seeing more about Erin and the students. The weekend held two swims and a decent walk. I’m seeing better times for my swimming mile. Both Saturday and Sunday were 39 minute miles … close to where I was in University (and this is only breast stroke that I’m doing).
With some luck, I’ll hear some of you tonight on the teleconference. Have the best of days!!
Saturday Swim
Total Time – 60 minutes
Time Mile – 39 minutes
Total Distance – 1 and 1/3 miles
Sunday Swim
Total Time – 60 minutes
Time Mile – 39 minutes
Total Distance – 1 and 1/3 miles
As always...I am impressed with your workouts...I will get there one day...just gotta keep working towards it. Thanks for the PM...things we all know...and all forget when in the crunch time. The main thing is to listen to your body...do push so hard that you injure yourself.
As always...I am impressed with your workouts...I will get there one day...just gotta keep working towards it. Thanks for the PM...things we all know...and all forget when in the crunch time. The main thing is to listen to your body...do push so hard that you injure yourself.
Hey there, RJ:
Good stuff. My intent was to share things that have worked for me when I’ve trained. You’re definitely on the right track and making good progress. You’re doing well if you’re listening to your body … doubly so if you’ve got a personal trainer as a second set of eyes. This year, I’d like to find a personal trainer to coach me toward the longer running distance – it may happen. Anyway … keep on doing well!
