weekly work out 7:17:17

Hi everyone. I hope everyone is getting out and enjoying the weather when it is nice. I have not seen some of the regulars posting and I hope they come back soon and that they are ok. Mostly a certain person who started these posts. come back and take over soon. Miss all of you guys

Monday recovery day walk and stretch

tue 45 minute swim

wed swim 60 minute

thursday 15 s/f and 45 run

friday bike ride hilly route 60 minutes

saturday 75 minute open water swim

sunday 120 minute bike ride jump off 15 minute run

Have a great week enveryone

I do wonder where people have gone! Not that I've been around much either. Maybe it's just too hot for everyone.

Today is a super special day since it's the first day I'm allowed to exercise after my first reconstructive surgery! I've got a mere FOUR weeks to exercise before the next surgery, so I'm going to try to make the most of it. But I'm also going to work not to over do it and damage myself. This is a challenge because I don't have a great history of the whole "listen to your body" thing as I spent 30+ years actively trying to ignore my body...

Monday: yoga at home to check in with my body and see how it's willing to move.
Tuesday: two loops around the block, walking - this will be about 1.6 miles, yoga to stretch
Wednesday: pilates class, yoga class
Thursday: if Tuesday went well, the short loop, walking - this is 2.2 miles, yoga to stretch
Friday: heading out of town but doing a campus tour so a lot of walking
Saturday: out of town, but walking around a LOT with my mom, I think the place we're going will give us 7+ miles
Sunday: still out of town with my mom, but we will play ping pong for an hour or two if my body is cooperative.

Woo!! I'm so happy I get to MOVE again.

so happy for you. It always feel great to get moving again when you have been laid up. I do hope to see the guys come to this and I do feel bad for taking over this when someone else started this thread. Never wanted to take it over but just keep it going

I did the thread for a while too, so I understand :)

So far my week has been good, although it was too hot and nasty outside for me to do my walks outside - I went to the mall on Tuesday and then around various big box stores on Thursday. w00t!

I did, as my surgeon warned, have increased swelling after Wednesday's fitness classes, but it subsided overnight.

Back to the grind here in Philly. Looking at another heat wave later in the week, so outdoor stuff will be limited.

Monday - Fencing 2 hours

Tuesday - TRX 1 hour

Wednesday - Fencing 2 hours

Thursday - rest

Friday - strength training and agility - 1 hour

Saturday - Would love to get out an bike if the weather cooperates, otherwise back to the gym.

Have a great week.

We are having a crappy summer. we get one or two days of nice weather than rain. It has not been a hot summer for us. Still wear a sweater first thing in the morning because it is cool

As exercise is becoming my primary focus these days, I'd like to joint in!

M- Makeup run, 2.6 miles plus 45 minute walk

T- upper body work

W- 5K training run, 3.6 miles plus 45 minute walk

R- Bike to work (14mile round trip)

F- Run 2.62 miles at a faster pace (btw, I'm running over 18 minute miles so I'm slower than a slug!!!)

S- upper body work

Sun- run 3.19 miles at faster pace

Welcome to the group.

If you want to work on speed for running add some tempo runs in there. Tempo runs are not fun but it helps. No one likes them. I am not a fast runner but I do it and I love the long distance

are there mp3s you can use? or is it an app?

for a temp run no app. the idea is to a good warm up 10 to 15 minutes than for the first time I would do it for 10 minutes and the idea is you run at a faster speed than you are use to it should fee uncomfortable and you should not want to talk. Hold it at that speed for the 10 minutes than bring it down and continue the run. I always find it is best on the treadmill or run with someone faster and stick with them for that 10 minutes. you will not want to go over an hour with this.

for some speed work go to a track and run half of it real fast than a slow run and repeat and build up.