Good morning 🙂
well Monday was a day of varying enthusiasm… I was extremely enthusiastic about running after Saturday’s fun 🙂 So I decided to capitalise on this and go for a run in my lunchbreak…
I had all my kit, but I had forgotten my headphones, but I thought I would try running without music, I have heard that people do that quite successfully… By the time lunchtime rolled around, I was feeling a little apprehensive about this running without headphones business…and it is this point where my run started to go wrong. Running seems to be mostly in my head, If I don’t think it will go well, it generally won’t go well. But I talked myself into it and got changed, this is where I made my second discovery…
My chosen running outfit (a long sleeved top that was slightly too tight, with a short sleeved top over the top) made me look like I was wearing a bad imitation of a Star Trek uniform!! But I headed out anyway looking like an extreme sci-fi fan (I am a sci-fi fan…but i don’t necessarily want to look like one while running) So, worried about my clothes, worried I would not hear my app telling me to run / walk etc I set out for my run, I shortened my warm up to allow more running time (mistake number 3) and it all went ok for the first few mins of the first run interval…Then I got distracted by the sound of my feet, (they really slam down) and the sound of my breathing…it was awful! I tried again, then walked, then tried again…but in the end I cut the whole thing short and walked back to the office…there are some days that you are not supposed to run! I am not disheartened…It was just a bad day. The positives that came out of the whole thing are 1) I have learned that (for now at least) I need music to run and b) even a sort of run and then brisk walk is better than sitting at my desk!
By the time I had gone home and it was time for body pump, I was really tired, and I really really didn’t feel like going out again to a class at 8pm! However, I hadn’t filled the day’s exercise quota (the “run” was only 25 mins) and I have a weekly arrangement to meet Graham there…so I dragged my self out and went to the Body Pumping establishment.
By the time I was getting my equipment out I was beginning to feel a bit better. I just had to make it through the squat track, which for some reason is always the worst, I think it is how we hold the bars on our back, it hurts my elbows and shoulders. Well we got started, and as the class went on I realised I was finding it somewhat easier than I expected…hard work, because body pump is hard work but better than I thought! I managed the Squat weight for my chest track challenge, even though I thought my arms might give out at one point (15 kg doesn’t sound a lot but there are so many reps). This does make me think I need more weight on for my squats mind you… however, I am still pleased! The only track I had real difficulty is the tricep track…I am just too heavy still to do that many tricep dips…but i did the best I could and carried on!
I actually enjoyed the class more than I have for the last few weeks! I left the class feeling much more awake and cheerful than I was when I arrived 🙂 so thank you Body Pump for making me feel better 😀
I need to put my weights up next week mind you…I just wish I could remember from one week to the next what I used… perhaps I should write it down.
Day 86 complete 😀
Project Warrior Goddess 
Hey Sam – awesome job with the attempted run + Pump. I think the weights you use will vary on the day (how often/consistently you attend class) + the release they are using for that class. After 3 weeks away from Pump due to my trip, I am still using lower weights than I was before I left, but working my way up with each class. 15kg for the squat track is nothing to sneeze at. I’m currently doing 16 total (a 5 + 2.5 + 1 on each end of the barbell). I drop that to just a 5 on each end for chest (my worst, for some reason, of all the tracks). The 5 (10) is also my warm-up weight. I am using 15kg for my back track (5 + 2.5) — but hope to get that back up soon, as I feel I can lift more when doing the power press. Although those wide rows were really challenging yesterday. Bis and Tris are still killing me. For some reason those smaller muscle groups are super challenging – so I’m sticking with low weights (like less than warm-up weight): 7kg (2.5 +1). I say, listen to your body and work your way up when you feel like you’re ready.
oh – and re: Tricep Dips– I can totally relate. I was finally able to do the entire set BEFORE the trip, and now I’m rubbish again. Hey – does your instructor show you the modified version? Basically, instead of having your ass off the edge of the bench, you sit right up on the bench, place your hands BEHIND you, and then dip backwards towards the rear of the bench (but your ass hasn’t left the bench at all). Start with a few of the regulars and then move to this to help build your strength. Just a thought.
LikeLike
Thanks 🙂
I think I should be using 15kg for my back track, I used 10kg yesterday and it was quite easy…
this instructor is the first person ever to show is the modified version of the dip… I did that yesterday for the 2nd and 3rd set of them and it really helped…
It is amazing isn’t it that what you can lift in a gym bears no resemblance at all to what you have to use in body pump!
LikeLike
Indeed. It’s all the reps. But I love it, because I’m after strength + overall toning and not bulking up – making Pump the perfect vehicle! Hey, at least it’s not the release before this last one- which had a 6.5 minute squat track! 🙂
LikeLike
6.5 minute squat track!! I think my arms would fall off (it is holding the bar on my shoulders that hurts most!) and then I might actually fall over!!
You are right, strength and toning is what we are after, Matt the trainer recommended Pump for strength training so I am fairly sure I am on the right track…He is strong and fit but not one of these scary muscle bound types so I tend to believe him 🙂
LikeLike
Sam, is your bar placement across the meaty part of your back (down away from your neck? I’m not sure the bar should hurt your shoulders… I have a right shoulder injury, and I don’t feel any discomfort from the bar during squat or lunge tracks. (only discomfort is in my quads which shake like a mo-fo :-)). Maybe get the instructor to look at your bar placement – and hopefully that will help your squat track.
LikeLike
it seems to be on the right part of my shoulders, the instructor checks as a matter of course, but I will ask her opinion next week…
It has always been the problem with squats…even when I did pump a lot before a few years ago it was the same. I might ask Matt the trainer what he thinks…
It might be related my weird and extremely tight shoulders…I once went to a massage person who declared I was made of rock and there should be some movement in my shoulder muscles…but there isn’t…maybe it is time I went back for more deep tissue massage..
LikeLike
hmm…strange. definitely try the massage. Also, just to test it out, perhaps, once you’ve placed the bar as you normally do, just shift it down an inch or two. It may seem weird at first, but see if that doesn’t help ease the discomfort. My bar sits a bit below my shoulders. it’s not touching my spinal cord at the back of my neck at all.
LikeLike
ooh thanks 🙂 I will try that, I think I do hold it quite high.
I need to sort it out because it gets to the point that I can’t up my squat weight any more because I cant put more on my shoulders…which is stupid!
LikeLike
okay – now we’re onto something! your shoulders should not feel the weight. When standing, you should feel the weight in your mid-back (like a strain). When you squat, (obviously) the weight shifts to your legs. Move that bar down, lady! you’re gonna hurt your shoulders and neck big time if you leave it up so high! Good luck!!
LikeLike
😀 thank you 😀
I will report back next week (or I might find an extra body pump class to do to try it out)
😀
LikeLike
I would again like to tell you how awesome you are.
Now, I also want to note that I’m rolling around the idea of running without headphones for the 10K because everyone keeps jabbering about how it’s a waste to use them because of all the “energy” I’ll miss out on. But seriously, 6 miles with no music!?
This post solidifies it. Headphones are coming with.
LikeLike
😀 thank you
I would say, try running without them for a practice first, but I got really distracted by my feet!
You can always take them and wear one in one ear…half music half “energy” 😀
LikeLike
Thanks for coming over and awesome comments. I am not much of a runner but this sounds like an awesome idea, I will talk to my trainer today about this. Great blog by the way. Very inspirational.
LikeLike
Thank You 🙂
I never thought anyone would want to read about my exercise adventures 😀
lunchtime running is good…even if it turns into a walk…it is so much better than sitting at a desk! and if you can find body pump I really recommend it!
LikeLike
I will give it a try. I think you are right about walk during lunch hour. I will try doing that from tomorrow.
LikeLike
it always makes me feel better in the afternoon 🙂
nearly always…it didn’t on monday…but every other day it does 😀
LikeLike
I hope you enjoy your walk today 🙂 I’ll let you know how mine goes tomorrow.
LikeLike
😀 thank you
LikeLike