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2024 Getting/Staying In Shape Motivation Thread

Monday: 1.5 hours of kung fu, then spent 30min learning a new Chinese broadsword form. After that I did 10 sets each of standing high-to-low and low-to-high weighted reverse flys on the arc trainer. 5 pumps on the unassisted chin up is about all I’m good for, so I did it with the intention of getting to 6 or 7 by the end of the month. Not a lofty goal but I’m not a lofty chinner-upper. After that I spent 20min (a little over 1 mile) of the hill course on the elliptical. Finished with about 5-6 sets of long-bar curls at max weight and at 10# under max.
 
Diet and exercise are going well, although I’m looking forward to the end of football season. I promised the kids I’m coaching I’d do all the sprints (and associated pushups when somebody jumps) and I’m tired of pulling hip flexors . Probably need to stretch out better before practice.
 
boxerboxer said:
Diet and exercise are going well, although I’m looking forward to the end of football season. I promised the kids I’m coaching I’d do all the sprints (and associated pushups when somebody jumps) and I’m tired of pulling hip flexors . Probably need to stretch out better before practice.
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Ballerinas are the most flexible people I know and all the ones I know recommend a light warm up with full range of motion, then your main bout of stretching, then the main workout. Never do a hard stretch after the workout (I know that’s not what you said).
Philosophy is: don’t do a lot of stretching until your body remembers where the hell it’s at and what the hell it’s doing, then after your workout don’t stretch the muscle groups you worked (anaerobically-speaking) until after you’ve had several hours to recover and get rehydrated, so that you don’t undo the work itself on those groups.
If you had a more aerobic workout, you can still stretch afterwards but only lightly to readjust your body. Still save the heavy stretch for after you’ve had some food and water and a chill.
I’ve been practicing and teaching martial arts for over 30 years and had to take dance class for 5 years as a former music teacher. I follow this regimen and structure all my martial arts classes like this. At 5’7” I have no problem kicking a 6’2” dude in his face.
 
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Wednesday: taught a 30-minute private MMA lesson, then kids MMA for an hour, then sparred for 6 rounds with the big boys.
Rowing machine, rear leg press, lightweight free flys to open my back and chest up a little after rowing.
I’m 182 as of this morning, feel good and don’t much care about the number on the scale but I wouldn’t cry if I shed to 175 or even 170 by Thanksgiving so I can eat it all back by New Year’s.
 
Just back from one of my last hard workouts before raceday, long run this weekend/likely pushing to Monday evening, then possibly one more tempo session midweek, then it's time to start the taper and see what all this work adds up to. Did 10 miles today, 9.5 at 8:45ish avg (though it was more of an up and down than I hoped and I stopped a few times for water/gels) then a half mile cooldown. 9:10 pace is a 4 hour marathon, we'll see what happens on the 27th. I did splurge on some super shoes- asics metaspeed sky Paris, don't think they will help a TON at my pace but I've been wearing the novablasts for daily trainers and every little bit helps. It's mainly because I'm feeling good about the last years worth of work that got me here and wanted to get myself something, kinda like buying new saddle hunting gear when the stuff I have still works just fine. Hopefully they arrive before this weekends long run so I can test them out to ensure the opinions I've heard/read match with my feet/legs opinions, if not I've got a few 8-10 mile runs yet where I'll give them a go and can always go back to the novablasts for the race if I hate them.

Novel over, that was almost as long as my run lol.
 
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