5 Sat, 2011 § 6 Comments
I did not want to…
I had the motivation…
but no energy.
I even laid on the weight room bench for several minutes & thought about falling asleep while Dave worked out. I am not proud to admit this.
I have not been feeling great this week; I think it is just my…well…anyway, I hope I am not coming down with anything. I have definitely not been getting enough sleep, & it is catching up with me. Sometimes your body just needs rest — BUT
exercise boosts your immune system, so I kicked it into gear with an on-the-fly workout.*
High Intensity Interval Training using body weight exercises & the treadmill executed around 4 minute segments, which just happened.
I did each exercise for 4 minutes total before moving to the next = 6 rounds each: 10 second rest, 30 seconds maximum effort.
BODY WEIGHT HIIT
- Dips @ the dip station
- Skater Lunges with hop & knee up [alternate sides between sets]
- Burpees [true burpees with full push up & jump]
- Hanging Knee Raises on the dip station
I finished off by joining Dave on the treadmill for a 4-minute splits run. Splits & intervals are the only way I can run on a treadmill; otherwise…boring. I do not consider myself a runner by the way.
SPLITS [this would be considered a split right?]
- Speed 7 ~ 60 seconds
- Speed 8 ~ 60 seconds
- Speed 9 ~ 60 seconds
- Speed 9.5 ~ 15 seconds
- Speed 10 ~ 15 seconds
Followed by a 4-minute “cool down” of a fast-paced-Speed 4-walk at an Incline of 4.
Actual cool down: decreased speed & incline equally every minute for the last four minutes ~ 3.5, 3, 2.5, 2.
Apparently 4 is the number of the day. Last night my pizza had 4 toppings too — wait, scratch that — Dave & Marisa had yummy sun-dried tomatoes & artichoke hearts I added last second to kick it up a notch. Glad I did. I piled caramelized onions, mizuna greens, mushrooms, thyme, a few sun-dried tomatoes & artichoke hearts on pre-made spelt & sprouted grains crust. Once out of the oven, I drizzled each slice with a little truffle oil & sprinkled with a dash of sea salt. Pizza nights rock.
Now we are hitting Priest Draw to boulder. Earlier I thought I would take blankets & an extra pad & curl up while Dave climbed, but maybe I will make a goal to send a V4 — wait, we are hitting the Bat Cave — scratch that too.
*Always warm up for ~5 minutes before working out. Mine varies but usually includes 30 seconds each of walking in place high knees, jumping jacks, running in place high knees, heels to butt, lubricating various joints with unloaded movement, arm circles, etc, followed by a couple, short, light stretches. My true stretching follows my workout.
What are you doing this weekend? How do you decide whether to push through with a workout when you are feeling sub par?