Ouch!

Yesterday afternoon rode the bus down the hill and ran back up after work. I was coughing stuff up all afternoon, which makes me wonder again just how bad a shape I am in.

Feeling motivated this morning I headed out to the bus, but rolled my ankle just a couple blocks out. It hurts and pops when I go down stairs.

I'm going to have to take it more slowly than I used to, and work into it rather than pushing so hard. Argh!

To do is to dare; to fear is to fail.

Tough day

It's a Friday, and everyone is a bit grouchy, so 0.5 miles in 6:18 will have to be good enough.

To do is to dare; to fear is to fail.

Hanging Weight

Last night we tried just hanging from the pull-up bar. I only made 30 seconds. My right shoulder started hurting. Sarah made 1 minute. She wasn't able to pull up from full extension. I'm thinking maybe +1 per day is what we need.

First thing RHR was up around 72, which is a surprising jump. I feel pretty good today after my rest days We'd and Thurs, but probably shouldn't overdo it. This morning O made a good dash to the bus.

We are planning a run this afternoon. Sarah said she didn't feel sore yesterday, which is great!

I think both of us are already benefitting in mood. I worked over some financial and risk items that have been bothering me for a long time last night. Sarah just seems a bit perkier over all.

To do is to dare; to fear is to fail.

Body Composition Results

Body Fat: 16.05 %
Date: 2016-12-22
Method: Jackson/Pollock 3
Weight: 145
Lean Body Weight: 121.72 lbs
Body Fat Weight: 23.28 lbs

Caliper Measurements
Thigh: 12.5 mm
Abdominal: 26.5 mm
Chest: 12 mm
Body Fat Goal: You need to lose 23.3 lbs fat weight to reach your goal of %

Sent from Body Tracker iPhone App. (click for App)

To do is to dare; to fear is to fail.

Countdown: Spartan Race

Countdown: Spartan Race: 240 days, 5 hours, 20 minutes, 31 seconds

http://countdownstar.com

Your Cardiio snapshot

Down from 70.

MapMyRun, check it out!

Hello,

I wanted you to know that I just completed the following workout:

Workout: Run
Date: Dec 21, 2016
Distance: 0.50 mi
Duration: 6:10

To view 'Ran 0.50 mi on 12/21/16', follow the link below:
http://www.mapmyrun.com/view_workout?w=1916991956

You can also view my profile and add me as a Friend here:
http://www.mapmyrun.com/user_profile?u=102949435

I sent this from MapMyRun, available in the App Store.

Thanks,
Dustin


To do is to dare; to fear is to fail.

Sore

Sarah's quads were sore yesterday, a good sign that 1/2 mile jogging really made a difference. Unfortunately my throat is sore too.

I got the GPS run tracker working, and discovered that my trip to the bus stop is 0.4 miles. I'm thinking about riding to the end and going up the hill back home, but the chunks of ice here and there are a bit treacherous.

Encouraged by Chris and Sybil E last night talking about the race.

To do is to dare; to fear is to fail.

1/2 mile

Sarah did her second 1/4 mile in 3:36. Half a mile is a lot for her. HR 117.

To do is to dare; to fear is to fail.

Your Cardiio snapshot

Why up so high? Am I getting sick?

Snow Day!

The snow filtered down all afternoon yesterday, and by evening there was enough that I was out in it, walking downtown twice in my snow gear, once pulling Lexi, and running up and down the street pulling them on their tiny plastic toboggan.

Today was slushy, but we spent the afternoon sliding down the hill next to the grade school. Sarah and I both pulled toboggans full of kids both ways, and I did a jog home once. Since they had locked the gates in the fence, it was also a chance to scramble over a short fence three times.

None of it was really measurable, but overall I think we got some good exercise.

To do is to dare; to fear is to fail.

Your Cardiio snapshot

450m in the pool was pushing a bit too much. My form is not as good as it should be, and my right rotator cuff slipped just a little 10 feet from the end. Still, I jogged back to the office as well and got a pretty good overall workout.

Fwd: Spartan Schedule

	248.00	Days to race
	35.43	Weeks to race
	4	Miles in race
	20	Obstacles in race
	0.112903226	Miles increase per week
	0.564516129	Obstacles to master per week
Date	Weeks	Miles	Obstacles	Burpees/Days
12/14/2016	1	0.112903	0.564516	3
12/21/2016	2	0.225806	1.129032	10
12/28/2016	3	0.33871	1.693548	17
1/4/2017	4	0.451613	2.258065	24
1/11/2017	5	0.564516	2.822581	31
1/18/2017	6	0.677419	3.387097	38
1/25/2017	7	0.790323	3.951613	45
2/1/2017	8	0.903226	4.516129	52
2/8/2017	9	1.016129	5.080645	59
2/15/2017	10	1.129032	5.645161	66
2/22/2017	11	1.241935	6.209677	73
3/1/2017	12	1.354839	6.774194	80
3/8/2017	13	1.467742	7.33871	87
3/15/2017	14	1.580645	7.903226	94
3/22/2017	15	1.693548	8.467742	101
3/29/2017	16	1.806452	9.032258	108
4/5/2017	17	1.919355	9.596774	115
4/12/2017	18	2.032258	10.16129	122
4/19/2017	19	2.145161	10.72581	129
4/26/2017	20	2.258065	11.29032	136
5/3/2017	21	2.370968	11.85484	143
5/10/2017	22	2.483871	12.41935	150
5/17/2017	23	2.596774	12.98387	157
5/24/2017	24	2.709677	13.54839	164
5/31/2017	25	2.822581	14.1129	171
6/7/2017	26	2.935484	14.67742	178
6/14/2017	27	3.048387	15.24194	185
6/21/2017	28	3.16129	15.80645	192
6/28/2017	29	3.274194	16.37097	199
7/5/2017	30	3.387097	16.93548	206
7/12/2017	31	3.5	17.5	213
7/19/2017	32	3.612903	18.06452	220
7/26/2017	33	3.725806	18.62903	227
8/2/2017	34	3.83871	19.19355	234
8/9/2017	35	3.951613	19.75806	241
8/16/2017	36	4.064516	20.32258	248

 

 

Your Cardiio snapshot

Up and Running!

Happy 13th anniversary to us, and after work we all went down to the high school track and jogged our first quarter-mile. It was cold, but we all made it around with no problem. I practiced the rope climb with a new technique, and made it up twice. Unfortunately Sarah freaked her back getting into bed, although my back feels a lot better today.

To do is to dare; to fear is to fail.

Countdown: Spartan Race

Countdown: Spartan Race: 249 days, 6 hours, 21 minutes, 20 seconds

Less than 250 days left. Starting at zero, if we can add 1/4 mile every two weeks and one burpee each day, we will be ok.

Your Cardiio snapshot

I'm surprised that my RHR is this low today. Perhaps it's the overall attempt to get a bit more exercise and the long weekend of relaxing. Encouraging.

My Sleep Cycle statistics

It's been hardy to sleep well with the tweak in my back. I hope it is getting better, but I'm not really sure.

The holidays are, as usual, wreaking havoc on our schedules and attempts to get exercise into them. I attended a batchelor party Saturday, we had a family Christmas party Sunday, and celebrated our 13th anniversary yesterday (although it's actually today). Diet and exercise don't naturally go together with any of those things. Perhaps it is for the best, since it should give my back time to heal.

Countdown: Spartan Race

Countdown: Spartan Race: 250 days, 3 hours, 33 minutes, 33 seconds

http://countdownstar.com

Your Cardiio snapshot

I hadn't seen this graph before!

Your Cardiio snapshot

Surprisingly low, since I am already up and about.

Countdown: Spartan Race

Countdown: Spartan Race: 252 days, 5 hours, 11 minutes, 46 seconds

http://countdownstar.com

My Sleep Cycle statistics

Binge chip munching and staying up too late along with a sore back and busy brain... I don't feel like I slept as well as the chart says. 

Last night I was feeling completely worn out and a bit irritable. It's going to be a busy weekend, and I hope it proves to be restful. 

Analysis by Sleep Cycle for iPhone. http://sleepcycle.com/get

To do is to dare; to fear is to fail.

Friday morning

Jogging 4 minutes to the bus stop, no problem. Jogging back up the hill... Ugh. I'm definitely lacking endurance. A little pain from my flat feet also.

To do is to dare; to fear is to fail.

My Sleep Cycle statistics

Not quite enough sleep, but not too bad... Still over seven hours. 

Analysis by Sleep Cycle for iPhone. http://sleepcycle.com/get

To do is to dare; to fear is to fail.

Snow Day!

I slept in this morning, so no early exercise. The snow, ice, and freezing rain didn't keep me from running all the way to the bus stop, and I wasn't really even winded. However, my jog to the pool was the only other exercise I got, since it was closed due to the weather. I didn't even stand at my desk today. Unfortunately, I think I pinched a nerve or something in my lower left back, since it's been hurting all day. I suspect yesterdays burpees and my lack of core strength to be the cause. 65 beats per minute RHR this morning. Basically a rest day. The best news is that my right hamstring and bicep are no longer sore.

Your Cardiio snapshot

I'm feeling a touch of sore throat this morning. Illness seems to always elevate RHR.