Dreadmill continues ~TJ130

Well, I am still alive after thre or four sessions on the dreadmill! I am gradually becoming used to it, but tonight I discovered that I really don’t like being next to someone else running. I find myself trying to keep up with them, and in my case it was a fit young man covered in sweat and going hell for leather.

I also discovered that I can step back a bit from the controls and that improved the way I was running, but I still feel very flat footed and heavy on the dreaded thing! I shall, of course , persevere but I don’t actually have to enjoy it to do it do I?

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The Dreadmill ~TJ123

God help me but I went back to the gym and did a bit more on the infernal machine, feels so very awkward and as if there is more impact. All the rowing machines were taken/broken (as usual) so I had two goes on the dreadmill.

Horrible ‘young’ people ‘music’ blaring out all over the place, it even drowned out my headphones which were trying to play nice ‘old’ people music!
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So I got on did a little warm up and then ran for about 5 minutes, tried a rowing machine – broken so went back on the treadmill – do a little interval I thought! Silly me, got over-excited. You know how you click something on a touch screen and nothing happens ? Then you click again and again……. so all of a sudden I went from 5.5 kmh to 7.00 kmh and was slipping about the place, hanging on for grim death and hit the stop button.

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The stop button also was reluctant to accept my gentle caresses, so I went back to trying to decrease the speed with the minus button, that worked, this felt like hours but was only about a minute – did the interval then !

I understand the benefits of these machines, like I understand the necessity to pay tax but I don’t like doing either ! I will persevere because it is good for me to overcome fear of inanimate objects and irrational phobias, perhaps like running, I will come to love the things. Never say never.

A major breakthrough ~TJ121

Anyone who knows me will know my terror of treadmills, following a hospital test which caused an angina attack!

So Steve does his magic drip drip drip technique and some while back I actually walked on one, the lady at the gym was amazing – I explained my fear and she stood next to me, chatting for a full five minutes as I walked on the flat, slow, treadmill. My knuckles were pure white, I was attached to a ‘deadman’s brake’. I got off feeling terrible, headache, stiff shoulders and fingers from gripping so hard.

Gradually over time I have gotten to a point where I can walk quite quickly, without hanging on, for up to half an hour.

Tonight – for the first time ever, I RAN on the treadmill, not mega fast, but without holding on and for 5 whole minutes. It felt very odd, completely different from ‘real’ running. It was not an experience which I enjoyed (except the victory over my fear) and not one I look forward to doing again.

I have been very down recently due to many things in my life and have missed exercising for a whole week, but my little stint at the gym has made me feel alive again – I’m back!

Up and down day ~TJ109

Following a stunning week I put on a few grammes today,  0.2kg to be precise, but considering I had had NO exercise of any sort since last Sunday it’s a miracle it didn’t happen before.

So that was the down, lets get to the ups:

Mum said, ‘your bum has a shape now!’
Friends I haven’t seen for a while said, ‘you look amazing’
I bought a size 16/18 running top from Aldi and it fits well

Went to my favourite beach again and had a whale of a time in the wind, waiting for the big storm to hit tonight, was hard going running into the wind and the tide was going out so soggy, sinking sand – very hard on legs, but coming back with the wind behind me was ace!

There were loads of blue jellyfish – all dead

Jellyfish

Jellyfish

Jellyfish 2

Jellyfish 2

As usual there were dogs running around thoroughly enjoying themselves

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Some industrial past reminders

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Nice rocks and driftwood

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Christmas is coming – almost holly and ivy

Rose hip and Ivy, such a contrast to the cream beach

Rose hip and Ivy, such a contrast to the cream beach

All in all a good day, came home and cooked Star Bar cookies (American style) for my son, I can’t believe how much sugar goes in 250 gm flour 325 gm chocolate, 170 gm butter 100 gm caster sugar and 200 gm soft brown sugar! Will be changing this recipe a bit for the future!

RPE & HRM ~TJ27

After the epic first 5 k row I decided to look at the stats.

HRM - 2013-08-02_062411So here is the HRM (heart rate monitor) data – will post the spec and tips later

12 minutes in looks like it was getting tough or perhaps was so easy that the intensity was increased.

The rower provides more intensity the harder you pull – some fancy algorithms track your distance, stroke rate etc the HRM belt is separate and logged by an Android phone. It is simple to do this but not easy!

So now we know a 5k row is probably quicker than a 5 k walk we can work on the intensity i.e. the work being done (this should increase the heart rate and reduce the overall time).

So let us say for the time being the first and last 5 minutes are ALWAYS in zone 1

that leaves approximately 30 minutes for higher RPE either 1 long moderate
interval or several higher intensity intervals.

I know what you are thinking what if the 5 k is completed and there is no time for the 5 minute zone 1 cool down (have already thought of that).

If you run out of time  for the cooldown and have completed the 5000 metres then an additional 5 minute zone 1 cooldown is an added bonus! It might sound mean but getting off the rower before a cooldown period is not top be advised. It has something to do with getting dizzy and jelly legs.

HRM zones 2013-08-02_063948
Ideally warmup and cool down in Zone1 and the main part of the workout at high zones.
It may be necessary to change the zones and then review them is 3 months.