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A friend’s disabled son (19-20) passed away yesterday owing to complications with pneumonia … there’s a tough thing, and, an end to one aspect of my friend’s life. My students are tired of so much winter darkness; within the school there’s a bit of the ‘in-grown toenail syndrome,’ sort of a cabin fever that suppressing mood. This morning - a good sleep, a banana eaten, a glass of water consumed and out the door to the Jagged Edge. A run day, listening to a playlist I’d put together for my daughter’s teacher at Christmas. A thought from this morning has been that if I tripled my current run distance, I’d be running marathon distances. Well, like my students I’m looking forward to spring and the training I’ll be able to engage in outside the gym. Right now I’m maintaining a base fitness level. The next thing is to consider what I’ll do to take it to a new level.
Run Stats
Total Time – 82 minutes
Time running – 70 minutes
Time walking (warm-up) – 10 minutes
Distance Treadmill – 8.78 miles
Heart Rate – 131-145 bpm
Energy – 911 Calories burned
Speeds – 3.5 & 7.0 mph
“Nothing ever becomes real till it is experienced.” – John Keats ( See For Yourself )
Sorry for the loss...and great workout despite it. Can understand the cabin fever...like being stuck on base in a foreign country...just can’t do anything fun...which makes the time go sooooo SSSLLLLLOOOOOWWWWW!!! Of course that means more time to workout right…
Justin’s funeral will be on Friday, in Calgary. He’s had a motor coordination condition that’s limited his movement and impacted his cognitive development. For Justin’s mum, the time through these years has been intensive both looking after Justin and maintaining a job. It’s been an extraordinary, warm and loving ride for her … and now leaves a significant void. She and her husband will be in my thoughts.
Well, I find myself grateful to Scott for putting out the 7 lbs in 7 days pdf. It contains that elusive weekly workout plan that we’ve heard so much about and that I’ve been aiming to sort through in the last two or three months. Totally good! Now, I’ll be searching through what many of those ‘new’ exercises are and aim for implementation on Monday.
Last night I swam a mile and a third. I could tell my body was tired by day’s end; in an hour I had barely made it to a mile and a third. And, at 7:00 p.m., I wasn’t about to get juiced on an espresso to up my speed and metabolism. Not bad. I was in good shape for a good sleep afterwards. Today … teaching language arts, physical education and personal living skills. Tonight, a ratification meeting on two counts – signing off on a division-teacher contract, and, signing off as a teacher local on an agreement with the province. The morning’s workout – listening to more of the Freedom Writers’ Diary while completing my lower body workout. And, then, during the long, slow burn listening to my most listened to songs on my iPod.
Swim Stats - Tuesday
Distance total – 1 mile and a third.
Time for mile – 48 minutes
Total Time – 60 minutes
Lower Body Workout
Leg Press @ 180 lbs., 270 lbs., 360 lbs., 540 lbs., 360 lbs.with Leg Extension @ 120 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
Time – 61 minutes
Incline – 13%
Distance – 3.52 miles
Speeds – 3.5 mph
Heart Rate – 125-135 bpm
Energy – 639 Calories burned
“Perform every act in life as though it were your last.” – Marcus Aurelius ( Take Nothing For Granted )
where did you find the PDF??? Could use another idea for workout...need to change things up here soon. Great workout as usuall.
Hey there, RJ:
Here’s how to retrieve it from the Motivation to Move website. Log-in as premium member and get to the following page. It’s the invitation to Monday’s teleconference.
There’s a link that says … “Ready for a kickstart right now?” The page that comes up is the start moving, stay moving program. About 2/3rds down the page you’ll find “BONUS: How to Lose 7 Pounds in 7 Days - Quick Start Program. Follow the link that says, “How to Lose 7 Pounds in 7 Days (PDF Document),” to download the pdf to your iTunes and from iTunes save the pdf to where you keep documents on your computer. If you’re an MP3 user there’s a similar option.
Let me know if you can’t find and retrieve the file. It’s a good workout so far as I’ve heard. The next step is to try it out. I’ll also be interested in what you think of the program.
Teacher contract negotiation – our teacher local ratified the contract presented by the division and our bargaining unit last night. Good! The province-teacher memorandum of agreement was voted on last night, as well. Votes cast by all teachers across the province will be counted next Thursday. This agreement once struck commits teachers to a five year contract in which they accept the province’s yearly wage increase index as the determining factor for wage increase, and , it puts us in the situation where we cannot bargain or strike during this term. In return, the government agrees to pay out the unfunded liability that is currently in a deficit state. Overall, it is a good deal, so good that the president of the Alberta Teachers’ Association met with us last night to encourage our signing off on it; the deal is likely as good as it can get. So, the evening was a longer one with me getting to sleep somewhere around 10:00 p.m.. Then, I was up at 4:30 a.m. this morning, getting to the Jagged Edge for my run – not bad; my body performed well in a subtlely tired state. Again, a run of 70 minutes surrounded by five minutes of walking for warm-up and another five minutes walking for cool down.
A cycling event intrigues me this morning. Apparently, in June, there’s a 19 day ride across Canada to raise funds for cancer. Riders can participate in all or part of the ride. It’s a worthwhile event, something much like what Paula and Gina did last year – Paula kayaking for cancer research, Gina running for the same. I’m thinking about the physical challenge and what part of it I could participate in – all or some? Maybe a few of us Canucks might be able to take sections of the trek and make something of it? It may be something to put on to the Maple Leaf Lodge site in the local motivation thread. We’ll see.
Run Stats
Total Time – 82 minutes
Time running – 70 minutes
Time walking (warm-up and cool-down) – 10 minutes
Distance Treadmill – 8.78 miles
Heart Rate – 127-143 bpm
Energy – 893 Calories burned
Speeds – 3.5 & 7.0 mph
“I live for those who love me, for those who know me true.” – George Linnaeus Banks ( Cherish Family ) “Friends are the family you choose for yourself.”
Our internet service was not working this morning. So, I am posting from school while my students write their Language Arts midterm. A good sleep was had last night following an intense swim – for a Thursday night, 15 hours into my day, I was motoring along and able to complete a mile and a half swim … the good meal out – steak and spaghetti – prior to the swim obviously helped.
The National Kids Cancer Ride http://www.nationalkidscancerride.com is being put on by Sears Canada and takes its cyclists from Vancouver to Halifax. It begins June 2 and there are a variety of rides with the ‘regional ride’ perhaps being the most accommodating for some of us MTMers who might wish to try it. On the other hand, should there be 6-10 of us willing to raise a jointly gathered $30,000 we could enter as a relay team . . . some food for thought (and movement).
This morning’s workout was good. Anticipating strength-loss owing to last evening’s swim, I had a coffee prior to my workout and was able to increase most weights used by 10 lbs, 20 lbs on the preacher curl bench (80 lbs total, there). Accommodating others, for the long, slow burn I completed 10 minutes on the cardio cross ramp and another 50 on the treadmill.
Thursday Swim
Total Time – 60 minutes
Time Mile – 36 minutes
Total Distance – 1 and 1/2 miles
Time – 50 minutes
Incline – 13 %
Distance – 2.91 miles
Speed – 3.5 mph
Long Slow Burn Stats - Cardio Cross Ramp - Friday
Time – 10 minutes
Resistance Level – 12
Incline % 11
Pace – 135-142 avg. stride
Heart Rate – 119-132 bpm
Energy – 597 Calories burned
“Making resolutions is a cleansing ritual of self-assessment and repentance that demands personal honesty and, ultimately, reinforces humility. Breaking them is part of the cycle.” Eric Zorn ( Recalibrate. Determine and understand gifts you’ll be giving yourself ... new habits, new vision, new goals. )
Awesome workout...good luck on the charity rides, walk, runs...they are always fun. The Squadron I am in did a 5k for the Breast cancer awareness month while we where in Afghanistan in May last year. Looking forward to actually being here for the run in Salt Lake City, UT this year.
Great workout Ross, there is also a $5000(for a team) registration fee and you are requested to raise $30 000 dollars. Maybe we could plan some sort of MTM adventure/charitable event?We could hold it at a geographical center point for as many MTM members as possible, therefore lowering travel costs and lodging(couch surfing!).
Good luck on the charity rides, walk, runs ... they are always fun.The Squadron I am in did a 5k for the Breast cancer awareness month while we where in Afghanistan in May last year.
Hey there, RJ:
I agree … those activities which ultimately support a charity usually are fun and are filled with the most interesting and caring people. I’m glad you’ll be able to participate in a charity run in Salt Lake, City this year. Afghanistan’s a lot on our minds here in Canada, Kandahar in particular with growing Canadian casualties. Tomorrow, our federal government meets in parliament to discuss Canada’s NATO commitment to remaining in Afghanistan … definitely a heated debate will ensue. It’s good to read that you’ve been where a few of my friends are. As well, it’s neat to read back on your forum post that you’re flying in C-130’s as network engineer; my experience with them has been with the building of a runway long enough to accommodate the Herc so that it could be used to bring in different components of an electrical power station in one of our fly-in communities. Some of the pilots I’ve flown in the bush with, up here in Canada, have become pilots in the USAF.
There is also a $5000 (for a team) registration fee and you are requested to raise $30 000 dollars. Maybe we could plan some sort of MTM adventure/charitable event? We could hold it at a geographical center point for as many MTM members as possible, therefore lowering travel costs and lodging(couch surfing!).
Hey there, Shawn:
I’m with you … what steps do we need to plan out? I saw that there was the possibility of a 6-10 person relay team and that they were aimed at raising $30,000 in fundraising … roughly speaking each person would be responsible for $3000-5000 fundraising. An MTM adventure event for charity in the geographical center of Canada … Manitoba or Ontario? Manitoba is about 20 hours away for me by car … add another day for Ontario.
It’s Sunday and I’ve laid low today (not daring to go into school), got my week’s homework done and understood, and, had time with family through the day. Yesterday, I got a noon swim in (a mile and a half) and a late night walk (6km at -27C – walking at these temperatures is supposed to work for your muscles, the research says); today, I’ve been out for another swim, something slower yielding a mile and a third at the end of an hour. It’s not a bad weekend – it’s being impacted by report cards and marking for my wife and me (Life is in the way, a bit). I’ve configured my week in terms of the exercise plan within the 7 lbs. in 7 days program. Adding a second LSB to the day will be challenging. I’ve got the evening swims on Tuesday and Thursday. I might be doing the 6km loop on the other nights and get out in the evenings with my iPod. We’ll see how it goes. I’ll either feel it in tiredness and emotions, or, I’ll be feeling a sense of refreshment and rejuvenation. So, it’s a matter of also keeping my wits about me and assessing how I am doing (and, adjusting if I need to).
Swim Stats - Saturday
Total Time – 60 minutes
Time for Mile – 42 minutes
Total Distance – 1.5 miles
Walk Stats - Saturday
Total Time – 65 minutes
Total Distance – 6.0km +
Temperature -27C
Swim Stats - Sunday
Total Time – 60 minutes
Time for Mile – 46 minutes
Total Distance – 1.3 miles
“Idealists, foolish enough to throw caution to the winds, have advanced mankind and have enriched the world.” – Emma Goldman ( Shape the Future )
Ross, I was thinking more along the lines of the geographical center for anyone who wanted to take part,first we could see who wanted to take part and figure out the location from there.
At -45C this morning, one of our water lines at home froze and I occupied my post workout, post shower, post breakfast … usual posting time with sorting through thawing the 6 ft section of polyvinyl pipe that had become cold. Needless to say, it has been one of those days that the car needs special attention warming up, a day of driving on tires that have at least one flat, frozen side. It’s been a day that’s so cold day that students stay home from school. It’s been a day where fog has been so heavy I could barely see three feet in front of me and was losing my trail on the walk to school this a.m.. And, I moved forward with it – last night and today, last night completing an hour and 15 minute walk before bed, today completing chest and back on the 7 lbs in 7 days program, a long slow burn, and, another LSB tonight – 75 minutes walking at -35C. Tomorrow promises to be the same a cold, cold day. Ever been out in it?
Oh ... and my body’s feeling it tonight, after Scott’s workout plan this morning.
Walk Sunday
Total time – 75 minutes
Total Distance – 6+ kilometres
Temperature – -34C
Monday - 7 lbs. in 7 Days Workout Plan
4 sets x 12 reps – Incline Bench Press – 110 lbs.
4 sets x 12 reps – Wide Grip Lat Pulldown – 110 lbs.
4 sets x 12 reps – Dumbell Bench Press – 2 x 50 lbs.
4 sets x 12 reps – Wide Grip Row – 110 lbs.
4 sets x 12 reps – Dumbell Flyes – 2 x 25 lbs.
4 sets x 12 reps – Close Grip Row – 100 lbs.
Long Slow Burn Stats
Time – 62 minutes
Equipment – Treadmill
Incline – 13%
Speed – 3.5 mph
Distance – 3.52 miles
Heart Rate – 120-132 bpm
Energy – 606 Calories burned
Walk Monday night
Total time – 75 minutes
Total Distance – 6+ kilometres
Temperature – -34C
“Even if it’s a little thing, do something for those who need help, something for which you get no pay but the privilege of doing it.” – Albert Schweitzer ( Volunteer )
Ross, I got to hand it to you. You deserve a round of applause for getting anything done in those temperatures. Well done. I live on the South coast of Ireland so we don’t get that level of cold. I hope you get to see some results with that level of excercise.
