MY CURRENT EXERCISE PLAN
I’ll be playing disc golf 1-3 times a week when the weather is warm.
My other exercise is to help me play better disc golf, give me more endurance for multi day tournaments and backpacking trips, be able to have more fun while mountain biking and hiking, and for weight loss. That exercise will be walking, hiking, elliptical and treadmill at the gym and home, and stationary bike at home plus street and mountain biking. Ab work has got to be in there somewhere, and weights! Geez, I’m going to have to make up a schedule, like in college!
The following are recommendations for Blood Type A, from
Live Right for Your Type by Dr. Peter J. D’Adamo:
Abs/Weights Cardio Stretching
20 mins 25 mins 30 mins
2-3x/wk 2-3x/wk 3-4x/wk
M, W, F Tu, Th, Sat or Sun Tu, Th, Sat, Sun
Monday Tuesday Wednesday Thursday Friday Sat & Sun
Abs/Wts Cardio/Stretch Abs/Wts Cardio/Stretch Abs/Wts Cardio/Stretch
My longer term exercise goals involve a 5k in April, then not much running; maybe some running/walking. I’ve seen that my body does not do well with regular running, or any higher impact exercise, due to an old disc problem in my neck that I do not want to aggravate.
- Sun., Feb 26th, 2012 – Perkerson Park Charity Classic Disc Golf Tournament
Perkerson Park, Atlanta, GA
- Sun., Mar 4th, 2012 –FrizzCribb Invitational Volume 3 Disc Golf Tournament
Ryan’s Pines and Charlie’s Vines (private), Senoia, GA
- Sat., April 28, 2012 – Dirty Girl Mud Run 5k
Lakewood Amphitheater, Atlanta, GA www.GoDirtyGirl.com
- Sat., May 12, 2012 – Inaugural Women’s Global Event (location TBD)
- Sat., June 23, 2012 – Dirty Spokes Trail Run 2.5 mi
Central Park, Cumming, GA www.DirtySpokes.com
I started barefoot running in December 2011. I am mainly just doing barefoot walking now, but if you want to get started with it, the following is a good way to get started.
A Simple Barefoot Running Training Schedule
(This includes a separate break-in period if you are starting with Vibram Five Fingers shoes.)
Every Other Day:
Week 1 Walk around the house for a couple of hours
Week 2 Walk a hundred feet on pavement
Week 3 Walk on grass for 20 mins
Week 4 Run for 5 minutes, walk to tolerance
Week 5 10 minute
Week 6 15 minutes
Week 7 20 minutes
Week 8 25 minutes
Week 9 30 minutes
Week 10 35 minutes
Week 11 40 minutes, etc
DAY 5 – 5 January 2012
30 mins: 20 mins. walk/7 mins. run barefoot (1 min. warm up and 2 mins. stretching)
Felt a few kinks working out in my left ankle; will see if I overdid it. A little sore all around hips, so maybe relaxing more in my stride. I’m supposed to practice feeling the flex of my glutes drawing my leg back, and then feeling them relax and just letting my legs swing forward as a natural motion of the elastic recoil of my Achilles after the final heel flick, plus some hip flexor, according to the Evolution Running video. That seems a little complicated, but I was kind of getting the hang of it today… Maybe I’ll get someone to take a video of my form. A running coach would be nice. Gonna see if there’s a barefoot running club here in the ATL. Bet there is.
DAY 4 – 4 January 2012
Nothing! I used up what little free time I had after dinner surfing online for races and registered for two (motivation ya know!). Now I’ll have to get on it the rest of the week and actually prepare for them.
I was sore today from running. Weirdly, in my right hip lateral stabilizer muscle. Ha! I don’t know what that one’s called! Is that a medial glute? Did some stretching.
DAY 3 – 3 January 2012
5 mins. brisk walk to park at 180 spm
- 5 mins. Evolution Running drills at 180 spm
- 10 mins. barefoot run/walk at 180 spm
- 5 mins. barefoot run on treadmill at 180 spm
It definitely feels easier to run on the treadmill than the grass. I’ll have to find a way to run outdoors in the cold somehow.
Great news: Yesterday I ran 2-1/2 mins. then rested by walking a minute, then ran the other 2-1/2 mins. Today I made it through the whole 5 mins. without stopping!
DAY 2 – 2 January 2012
5 mins. Evolution Running warm up & drills
- 5 mins. barefoot aka chi running on treadmill at 180 steps per minute
- 5 mins. stretching gluteus (butt), hip flexors and calves
DAY 1 – 1 January 2012