Exercise

[Walsingham]

I nearly forgot to say: today is a rest day, so chill out.

[Walsingham]

Badly hungover and massively tired today after good night out last night. I probably wil go ahead with the exercise, but not sure.

 

10 min warm-up

 

5 sets of 40 seconds fastest run and 2 minutes rest.

 

10 minute warm down.

 

EDIT:

 

Phase 2 same as above, but 1 minute fast, 1 minute rest, 10 times.

Edited October 3, 2009 by Walsingham

[Walsingham]

I've decided to go easy on myself and go for the run, athough it's dark now. This may sound counter-intuitive, but I realised that if I run I'll feel like **** for an hour or so, but if I don't then I feel like a lazy useless **** for days.

[Walsingham]

Looks like it's just me reading the thread now. Well sod you all.

 

The run went very well. I warmed up thoroughly and took to the runs in the only well lit quiet bit near me. A gang of teenagers cheered me on with encouraging descriptions of my variuos real and (hopefully) invented shortcomings. this actually spurred me on, and I feel magnificent. My legs feel like sea-swollen driftwood, and I'm wheezing, but you get the idea.

[213374U]

♩"And another one bites the dust" ♫

 

Just keep posting man, people are reading.

[mkreku]

I'm too hungover..

[Walsingham]

It's a rest day today, which is handy because it feels as if I've got a nail in my right thigh. I think I run lopsided or something. Maybe I should get a personal trainer to teach me technique?

 

Neverthelesss I'm off on a long walk today for the traditional British walka nd pub lunch in the countryside. I'd rather just have the pub lunch, butmy new-remembered spirit of bold adventure tells me to take advantage of the opportunity to soldier through the pain.

[Theseus]

While running there is a lot of impact on the arch, and knees. Everything in moderation. I really recommend circuit training, bike riding, Rowing, Swimming. And situps may become bad for the back after awhile, so how about different styles of crunches?

[Hurlshort]

I'm too hungover..

 

I'm going to second that notion. My head is killing me.

[Walsingham]

While running there is a lot of impact on the arch, and knees. Everything in moderation. I really recommend circuit training, bike riding, Rowing, Swimming. And situps may become bad for the back after awhile, so how about different styles of crunches?

 

I appreciate the thought, but I'm going to stick to the planned regime. A bit of pain never hurt anyone.

 

Hang on...

[Blank]

You guys have inspired me to go on a 2am run right now. I'll tell you how it was later.

[Walsingham]

You guys have inspired me to go on a 2am run right now. I'll tell you how it was later.

 

I presume you are somewhere safe. I've been attacked by wild dogs while out running, but in the USA I suspect even the hounds have handguns.

 

 

Phase 1 people:

 

20 min walkrun. That is 4 minutes run 1 minute walking followed by:

 

2x pressups max

2x 6 dorsal raises

2x 6 tricep dips

2x situp max

 

~

 

Phase 2 people:

 

10 min warm up

 

2x 12 each exercise as before

 

10 min warmdown

[Walsingham]

Quite amazing what just ten days on this program has done. I sailed through the first five minutes Barely even out of breath. There's also real progress on the pressups and situps, even if the second sets were substandard AGAIN. I reckon I should be comfortably hitting Army minimum by the end of the month!

 

Obviously this doesn't include the run. I am still when all's said and done, a short fat man. But then, the Army doesn't pay me to look cute.

 

... at least I hope not.

 

Anyway, highlight today was toiling up the hill when I realised I looked tired and puffed out. My sense of pride kicked in and I switched the mp3 to the 'colonial theme' of battlestar galactica. I lifted my chin up, straightened my back, and went to double time. Managed the whole thing in one go! Felt like throwing up at the top, but didn't.

[Theseus]

HAHA Battlestar for the win!

 

Your not a REAL man until you work out to This.

[Blank]

I was in a safe area on my run. The cold, crisp air was pleasant, and I felt a lot better afterward. I think my exercise would be more efficient if I got into a program or schedule of running and other exercises.

[alanschu]

I have gone for late night runs too. I find them refreshing. Getting too cold to do it up here though.

[mkreku]

I'm.. uh.. swamped with work (damn you, Risen).

 

Will go to the gym today after work and then I'll take on today's exercises, I promise!

[Walsingham]

Yesterday was a break day. Sorry, I don't know why I thought you'd all telepathically know that.

 

Today, the last day in the 'week' is the walk/cycle/row/swim. 30 minutes walking, or 20 minutes anything a bit faster.

 

Tomorrow is a mixed day, but I think it will be a bit easier than the last one.

[Walsingham]

I'm late posting today because I'mrunning late in general. Enjoying FO3 too much on teh replay, using my own soundtrack.

 

Both groups we're doing 20 minutes running. Phase 1 will get to split it up into four blocks of five minutes, with 1 minute breaks of walking in between. Then its:

 

Phase 1:

 

3x 1 quarter your total pressups

3x7 dorsal raises

3x7 Tricep dips

3x 1 quarter your total sit ups

 

30-90 secs breaks as usual

 

Phase 2:

 

3x press up max

3x10 lunges

3x sit up max

3x8 dorsal raises

 

 

~~

 

I really promise not to arse things up like this again. Will post in the a.m. in future.

 

Tomorrow, BTW is a rest day.

[mkreku]

I've entered a running competition this Sunday so I went running tonight. I probably won't be doing these exercises until Monday.

[Walsingham]

I've entered a running competition this Sunday so I went running tonight. I probably won't be doing these exercises until Monday.

 

Fair 'nough. I'm nt sure who the hell is even doing this any more besides us.

[Walsingham]

I'm not sure I'm going to have time to do this today as an old friend is showing up. So I am probably going to offset it until tomorrow. If i find time I'll do it, but I'm guessing not and it's best to be honest.

[mkreku]

Well, the race went fine and my goal was to come in under 50 minutes. The preliminary time was.. 49:57. Yay!

[Walsingham]

Well, the race went fine and my goal was to come in under 50 minutes. The preliminary time was.. 49:57. Yay!

 

Good effort!

 

I assume.

 

Anyway, after my weekend break, which mainly involved being drunk, eating, and watching films about zombies, I need to get back in. As predicted even my short break left me feeling a bit slack and generally weedy. So I'm I'm just about to go out and re-do the last day on the program, which was pretty easy.

 

Jog walk for 20 mins: that is 5 mins jog, 1 min walk. Then

 

3x 1 quarter press up max

2x7 dorsal raises

2x7 tricep dips

3x 1 quarter sit up max

 

rests of 30-90 secs between sets

 

I won't bother writing up phase 2 since by the sound of things mkreku needs a rest, and anyway it's on the last page.

[Walsingham]

Run done. Note to self, tho: don't go running on an empty stomach again. I ran flat out of energy three quarters of teh way round on the run. I kept going but it was a serious chore.

 

Not looking forward to this fartlek training on Wednesday.