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Hello Friends and
Strangers,
Thank-you for visiting this
little part of my life and please don't hesitate to comment or to offer
suggestions.
I'd love to hear from you.
March 5th 2006
XC-SKIING
My xc-skiing is going well, there is snow
again since February 22nd so I've gone 4 times . Two of those days
were with over 4 h xc-skiing. On some days it was
really cold but the conditions were still very good. I practiced alot of what
I learned in
January
and I'll definately
take another lesson next year.
On the best day I did about 34 km in 4 hours in excellent snow conditions at
about -4°C on Intermediate and Expert trails, and in the evening we went
Ballroom Dancing in Montréal. So I guess I can say that I achieved my
October 2005 goal.
I hope there will be a few more weeks of spring
xc-skiing, but the forecast doesn't seem to be very good.
WINTER HIKING
Went twice in February.
I still like it
alot. It really helps me get through weeks when there is not enough snow for
xc-skiing.
NUMBERS
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WORKOUT (twice a week at the gym) ; on my best day
so far
1) Forward Lunge with DB bicep curls,
2 x 20 ea side ;
DB 10s
2) Forward Lunge with Opposite knee Reach with FB 2 x
20 ea side ; DB 10s
3) Hip extensions on swiss ball 2 x 30, with arms in
the air ;
4) Pulley / Cable Row on swiss ball 2 x 15ea side ; 70 lbs
5) Staggered stance cross diagonal row with DB 2
x 15 ea side ; 35 lbs
6) DB flat Bench Press with elbow away from body 2 x 15 ;
DB 30s
TWICE
7) Lateral DB Raise with straight arms 15 ; DB 7,5s back
down to 20 ; DB 5s..
8) Front DB raise with straight arms, back against wall
15 ; DB 7,5s back down to 20 ; DB 5s..
9) Dips 2 x 15 assissted ;
(138) - 40 lbs
12) Squat to double-arm overhead diagonal wall reach with DB
2 x 20 ea side ; 25 lbs
But going with 4 kg med ball
now standing on Bossu.
WORKOUT (twice a week at home)
Doing them at home to shorten work-out period at
the gym.
TWICE for canoeing but
also for my right elbow
10) DB palms-up Wrist curls 20 ; DB 5s
11) DB palms-down Wrist curls 20 ; DB 5s
TWICE
13) Legs extensions with lower back and shoulders firmly to the ground 20 ;
14) Hold crunch postion with hands at ears and legs on the ground :
2 mins
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CARDIO
It's going great! I'm often pleasantly
surprised at what I can do with out being tired.
I'm doing less HIITs these days because I want to keep my energy for the
xc-skiing, but I'll start them again in the spring. I'm still doing the
eliptical a few times a week though.. Hills for 40 to 60 minutes
I added the treadmill to my warm-ups once a week. (The other 2 warm-ups are
stationary-cycle and rowing machine)
DIET
Let's say that I'm maintaining.. I'm eating 90% clean, but too many calories. I
do have my Peanut Butter Junkie Habbit sort of under control which is a good thing. I'm reading the book Paleo Diet for Athletes to try to get
motivation to go at it again. But actually it did the opposite.. really scared
me.. maybe it's just a bad timing for me to read that when I got a huge box of
Chocolates from a friend in France. This last week I really needed a kick
in the butt to get back on track.
I think I'm back on the
right track.
Thank-you! everyone who helped
me!
On the good side..I upped my Fish
Oil Caplets from 2 to 6 a day. and the book The Paleo Diet for
Athletes IS very interessting, and I'll get alot out of it. yup..
contradictions.. it happens.
ACHES AND PAINS
LEFT SHOULDER :
Still don't have full
Range of motion and my physiotherapiste absolutely disagrees with what my
doctor told me to do, and actully was very surprised that I'm not satisfied with
being about 90% OK. Well.. I'M NOT! He finally told me to up the towel stretches
and rotator cuff exercises to 6 x 30 secs each everyday for a few weeks, to see
what that will do. So that's what I'm doing. I WILL NOT
GIVE UP!
RIGHT ELBOW
I have the same brute prehension as with
my left had (78 lbs) So my physiotherapiste considers that I am healed. although
I'm sure I was alot stronger with my right hand than my left.. but that's not
really the problem. The problem is that I have absolutely no endurance
with it.. I do a grip just a few times and it hurts.. but I'm working on it.. will
just have to be patient, and go real slow, and not do anything dumb like last
time.
GENERAL HEALTH
No problems. Not even
a cold :) well.. a few headaches.. maybe 2 this last month.. but with
identifiable causes.
MENOPAUSE
I have emotional and monthly signs of pre-menopause but that's
just part of life that I'll have to learn to deal with. It does scare me a
little though that the only "study" I've found about fitness during menopause is
that
in the first five years after menopause, women who are not on hormone
therapy who work-out do NOT make any gains in muscle strength.
Five
years is a LONG TIME to maintain
perseverence without rewards. A good reason to get on hormone therapy, but that
has risks that have to be considered as well. I'll talk about all that with
Sylvie Therrien, my doctor, whom I trust.
WEEKLY TIMETABLE
This is what it looks like these days : (except when I'm off xc-skiing or
hiking)
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BASIC WEEKLY TIMETABLE
Monday :
12 mins rowing WU
~5 mins
push-ups just
extra cause I need to work on them
~5 mins
dips just extra cause I need to work on them
60 mins Group-fitness "Buns of steel"
15 mins stretching
Tuesday :
~5 mins wrist-curls to shorten
my WO but also for my physio
~5 mins
abs to shorten my WO
60 mins Ballroom dance class with my boyfriend
Wednesday :
12 mins stationary bike WU
60 mins strength WO minus
wrist-curls and abs
40 mins cardio
Thursday :
60 mins cardio
15 mins stretching
Friday :
~5 mins wrist-curls
~5 mins
abs
2 - 4 hours xc-skiing or hiking
Saturday :
12 mins tread mill WU
60 mins strength WO minus
wrist-curls and abs
40 mins cardio
10 mins stretching
Sunday :
Day off |
WHAT'S AHEAD
I'm thinking of doing a regular weights
program right after the xc-ski season for about 2 months.. and then a
program for hiking. I have meeting set up for March 17th with the Chief Trainer (Steve)
of my gym, who will prepare my program.
At home, we're starting to think about a hiking vacation this summer..
but there's nothing definate yet.
ohh.. (2006-03-04) and I just
bought this book :
Fitness Cross-Country Skiing.
I really need some
guidance and don't know where to find it. I hope this will help. and it will
also help me give good (better) advice to the people who ask me about xc-skiing.
SHORT TERM
GOALS
Even if I'm continuing
my workouts and everything, my short term goals
can't be anything else besides getting back full mobility and strenght in my
left shoulder and gaining endurance in my right elbow. I have plenty of
Physiotherapy exercises ahead of me to achieve them. I really have to
concentrate on this.
FITNESS WEB LOG
I've pretty well standardized the format but have
more plans.
The URL is in my JPFitness Profile but for those who came to this Update
directely, here it is :
Marykaa's Fitness
Logs
Sincerely,
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