I know I’m getting old when the phrase, “I can’t believe how fast time is going by” is used. But as I’m writing this I can’t believe where the time has gone. I’m already almost seven months into new physical fitness lifestyle. This is the last week before I officially start my Madison marathon running program. In my post next week I’ll lay out my weekly schedule for the next week. Until then here’s what I’ve been up to this week….
Monday:
Although I’m a hard-core Detroit Lions fan I couldn’t help but celebrate with my family and friend’s who are Packers fans. So you can imagine how hard it was to wake up extra early without the benefit of coffee or water. Why did I do this you may ask??? Well, I was excited to do a follow up of my original August Active Metabolism testing with Sara Johnson. In order for the test to be accurate a person cannot eat or drink anything for a period of time leading up to the test. With that being said I was very pleased with the outcomes of my test. The biggest change was that my heart rate dropped over 10 beats per minute lower after exercise then it had in August!
Tuesday:
I had my first training session of the week with Mike, my new harbor personal trainer. Most of my Tuesday workouts will be focused on my upper body strength training. For the next several weeks I’ll be following the following supper sets:
1) flat bench press / dumbbell rows- 4 sets / 8-10 reps
2) reverse bench press / straight bar shoulder presses- 4 sets / 8-10 reps
3) bicep curls / tricep kick backs- 8-10 reps
Wednesday:
This is my last week of Gforce bootcamp for the next few months. My running schedule conflicts with the time on Wednesday. I’m really bummed because this is an awesome class!!! Incredible workout, great music, great instructor! I’d highly recommend it for those of you who can fit it in your schedules.
Thursday:
My second training session of the week and boy did it kick my butt!!! This workout focused on my speed, agility, and endurance. Mike ran me through a number of specific boxing types of activities and I had another go around with the dancing ropes. Here’s the rough break down of the workout:
1) 5 combo punches with weaving and ducking
2) giant tire flips down and back on the sport court
3) speed punches on the bag
4) dancing ropes:
a. alternating arms
b. “slams”
c. alternating upper cuts
5) kettle ball swings
Friday:
In order to start the weekend right and burn some of the extra calories I consumed I took the studio cycling class from 4:15-5. Sara (the same trainer who conducted the VO2 Max test on Monday) was leading it. This is the only the second spinning class I’ve ever done. I have to say that it was pretty cool! You adjust the tension on your bike according to different situations the instructor posed. Being a music guy, you also use different songs to pace your intervals. It’s a great way to burn 500-700 calories.
Saturday:
One area of fitness that I haven’t addressed but really need to is my flexibility. I decided to check out one of the yoga classes at the Harbor Wellness center. Yoga for athletes was the class I settle on. Although I was about ¼ as flexible as everyone in the room it went fairly well. I’m going continue to go back to this class on a weekly basis. I’m also planning on checking out the Aqua Flow class and the Body Flow class to see which one works best.
Sunday:
First day of my marathon training program!!! 6 mile out door run through the UW Arboretum. Beautiful cold, crisp sunny winter day in Madison and everything went well!
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