Ran 6 mi on the treadmill. Ugh. Tried to program the machine to do PTA's, but the Precor treadmills don't set up like I prefer. Stopped, reset, then restarted the machine five times before giving up. Went 3.5 mi on the second to last reset and 2.5 mi on the final reset. I'm not sure how far I went on the initial setup and the other resets, so I did not record and am not counting the distance. Went 8 minutes on one of the resets, 3 minutes on another, and don't recall the others. I'm sure it was over 15 minutes lost (whatever that translates to in miles).
I am not executing my nutrition piece well at all. Its not the piece itself, its just that I'm so busy I can't seem to do it properly. My lunches and snacks are not properly prepared in advance, so I miss the nutritious food and eat crap. Very frustrating. I am attempting re-implementation tomorrow and will add the informatin to this Blog in the hopes of humiliating myself into compliance!
Tuesday, February 27, 2007
Monday, February 26, 2007
Monday, Feb 26
A new week! Just got back from the gym, good lifting session. Left elbow was a bit sore so I had to be careful. 520 ab crunches. My sleep patterns are completely out of control (started lifting around 0100), and you can see the time this was posted.
Sunday, February 25, 2007
Saturday, Feb 24 (Supp)
About an hour after I finished the 11.4 mi run, the drizzle turned into a freezing rain, which quickly became an ice storm then a snow storm. We've had about 4 inches of wet, sloppy snow, with an inch or so more expected. I'm glad I finished when I did! Unless it warms up tomorrow (Sunday) and the snow melts, it looks like I'll be off the paths for a few days (again) and back on the treadmill (again). Ugh.
Saturday, February 24, 2007
Saturday, Feb 24
Ran 11.4 mi in 2:27:55 (147:55). Cold drizzle the entire way (40F with wet breeze, WC at 32F). Run felt great! Same route as I used last Saturday (Feb 17), and cut off 27:47!! (Didn't have to run through snow this time).
The route begins with the first 7 miles of the 8.5 route, but instead of leaving the trail at 48th and running up the hill home, I stay on the trail to 56th and cut up to Pioneers, where I join my 3.3 mile route.
Splits were very good, at least in the first half. Ran the first mile in 9:14, and hit the 2.6 mile mark at 29:40 (new personal best by 1:20). Reached the trail merge at the zoo (5.1 mi) at 60:50 (new personal best by :08). I then started slowing again, and took almost 42 minutes to run the next 2.6 miles. Was able to pick up the pace a bit and finish the remaining 3.7 miles in 45 minute (I had a .9 mile down hill and a .55 mile flat, which helped considerably. Died near the end. I was completely spent.
I'm not exactly sure where the 10 mile mark was, but would have hit it around the 2 hour mark, which is the minimum for the 10 miler next month.
No workout Thursday or Friday. Super busy on Thursday and had to stop by the office after class, so I didn't get home until after 22:30. Also problems with foster kids. Went to the Temple on Friday night. The rest was probably good for my back and left knee, albeit I didn't hit my weekly mileage mark.
The route begins with the first 7 miles of the 8.5 route, but instead of leaving the trail at 48th and running up the hill home, I stay on the trail to 56th and cut up to Pioneers, where I join my 3.3 mile route.
Splits were very good, at least in the first half. Ran the first mile in 9:14, and hit the 2.6 mile mark at 29:40 (new personal best by 1:20). Reached the trail merge at the zoo (5.1 mi) at 60:50 (new personal best by :08). I then started slowing again, and took almost 42 minutes to run the next 2.6 miles. Was able to pick up the pace a bit and finish the remaining 3.7 miles in 45 minute (I had a .9 mile down hill and a .55 mile flat, which helped considerably. Died near the end. I was completely spent.
I'm not exactly sure where the 10 mile mark was, but would have hit it around the 2 hour mark, which is the minimum for the 10 miler next month.
No workout Thursday or Friday. Super busy on Thursday and had to stop by the office after class, so I didn't get home until after 22:30. Also problems with foster kids. Went to the Temple on Friday night. The rest was probably good for my back and left knee, albeit I didn't hit my weekly mileage mark.
Wednesday, February 21, 2007
Wednesday, Feb 21
Great day! Temp over 50F, and I ran my best 3.3 time this decade - 37:22 (ok, I admit that I was passed by two snails and a three-legged turtle, but I beat my best time this decade by exactly 40 seconds).
This run was ppd from yesterday. The PTA sprint-jog scheduled for today will get pushed to tomorrow.
This run was ppd from yesterday. The PTA sprint-jog scheduled for today will get pushed to tomorrow.
Tuesday, Feb 20
Beautiful warm day. Didn't run the 3.3 as scheduled (problems with one of the foster boys), so I slipped the run to Wednesday. Did hit the weights hard, and benched 235. The strength is coming back slowly but surely. I won't be back to my old benchmarks by race day, but I don't need to be.
I need to reduce my weight a bit and pound my abs. Had a great ab workout (over 400 reps), and will do abs 5-6 days per week until race day. In terms of weight loss, I just need to more carefully monitor my intake, especially after runs, and I need to eat several small meals per day. I get too busy and miss a meal, then woof down too much food later in the day and it turns to fat during my sleep!
I need to reduce my weight a bit and pound my abs. Had a great ab workout (over 400 reps), and will do abs 5-6 days per week until race day. In terms of weight loss, I just need to more carefully monitor my intake, especially after runs, and I need to eat several small meals per day. I get too busy and miss a meal, then woof down too much food later in the day and it turns to fat during my sleep!
Monday, February 19, 2007
Monday, Feb 19
GREAT DAY, beat several benchmarks! Completed my 8.5 mi circuit in 1:48:08. BEST TIME EVER (by 6:39)! Beat my best winter time by 7:42.
Started run at 40F. Completed first mile in 9:36, and the first leg in :31 min even. I then reached the 5.12 mile point (Z00) at 1:0:58. Completed the last leg (1.5 miles up the hill) in 20:14. Faced a head wind the first 5.12, but was blessed with a strong tail wind up the hill. Temp 50F when finished. My first good time on the last leg.
The 5.12 mi to the Zoo is the same route I ran, in reverse, on Feb 16 and finished in 1:12:54. Shaved almost 11 minutes off that time (the good weather, which melted the snow, helped considerably).
Started run at 40F. Completed first mile in 9:36, and the first leg in :31 min even. I then reached the 5.12 mile point (Z00) at 1:0:58. Completed the last leg (1.5 miles up the hill) in 20:14. Faced a head wind the first 5.12, but was blessed with a strong tail wind up the hill. Temp 50F when finished. My first good time on the last leg.
The 5.12 mi to the Zoo is the same route I ran, in reverse, on Feb 16 and finished in 1:12:54. Shaved almost 11 minutes off that time (the good weather, which melted the snow, helped considerably).
Sunday, February 18, 2007
Saturday, Feb 17
Cold run, but a good run.
Ran approx 11.4M. Pretty night. Clear sky, almost no breeze. The air was very clean and was enjoyable to breathe (sounds weird, I know). Started around 2117 hrs (9:17 pm) with a temp of 31F, ended 0012 hrs (12:12) and the temp had dropped to 20F. I wore my camelback, and had to drink every 5 or so minutes because the water would freeze in the mouthpiece and drinking tube! My glasses froze over near the 1.5 mile mark, so I could not use them until the last two miles of the run. Several people honked their car horns and a few called out, but I could not see who they were because my glasses were in my pocket.
The run along the Rock Island trail, and parts of the Highway 2 trail, was wonderful. The snow in some areas is very pristine (no foot prints). The surface snow melted a bit and then refroze when the temp dropped, creating a shiny, crystelline sheen that reflected beautifully in the lights. Although my glasses were in my pocket by this point, I didn't need them to see the beauty around me. When I was able to put my glasses back on, I could see the stars twinkling brightly in the night sky.
A real workout this time. I had driven the route and was aware of significant snow and ice problems, so I decided to run slowly and deliberately and not worry about time (or else I would speed up and then slip and fall on the ice). I did time it, and I finished in 2:55:42. I ran because I needed the miles and am behind schedule because of the weather, but in retrospect I probably should have been wiser and stayed in doors. The trails were snowy and icy in sections, but the off trail sidewalks were in very poor condition. At least 85% of the two mile stretch along 56th street, and significant portions of 48th, were caked with snow and ice, making passage slow and difficult. Many people had not shoveled their walks from the first snow, so several inches of snow had built up from the several snows we have had. The top layer had melted because of the warmer temp today, but re-froze when the sun went down. So, I would crunch through the top layer and then sink shin deep. I had to walk the vast majority of 56th and 48th, so I probably walked around 4.5 of the 11+ miles.
My lower back and left knee are pretty sore, so it will be good to have tomorrow off.
Ran approx 11.4M. Pretty night. Clear sky, almost no breeze. The air was very clean and was enjoyable to breathe (sounds weird, I know). Started around 2117 hrs (9:17 pm) with a temp of 31F, ended 0012 hrs (12:12) and the temp had dropped to 20F. I wore my camelback, and had to drink every 5 or so minutes because the water would freeze in the mouthpiece and drinking tube! My glasses froze over near the 1.5 mile mark, so I could not use them until the last two miles of the run. Several people honked their car horns and a few called out, but I could not see who they were because my glasses were in my pocket.
The run along the Rock Island trail, and parts of the Highway 2 trail, was wonderful. The snow in some areas is very pristine (no foot prints). The surface snow melted a bit and then refroze when the temp dropped, creating a shiny, crystelline sheen that reflected beautifully in the lights. Although my glasses were in my pocket by this point, I didn't need them to see the beauty around me. When I was able to put my glasses back on, I could see the stars twinkling brightly in the night sky.
A real workout this time. I had driven the route and was aware of significant snow and ice problems, so I decided to run slowly and deliberately and not worry about time (or else I would speed up and then slip and fall on the ice). I did time it, and I finished in 2:55:42. I ran because I needed the miles and am behind schedule because of the weather, but in retrospect I probably should have been wiser and stayed in doors. The trails were snowy and icy in sections, but the off trail sidewalks were in very poor condition. At least 85% of the two mile stretch along 56th street, and significant portions of 48th, were caked with snow and ice, making passage slow and difficult. Many people had not shoveled their walks from the first snow, so several inches of snow had built up from the several snows we have had. The top layer had melted because of the warmer temp today, but re-froze when the sun went down. So, I would crunch through the top layer and then sink shin deep. I had to walk the vast majority of 56th and 48th, so I probably walked around 4.5 of the 11+ miles.
My lower back and left knee are pretty sore, so it will be good to have tomorrow off.
Friday, February 16, 2007
Friday, Feb 16
Rough run, but a fun run. Ran from the Zoo to the house along the Rock Island and Hwy 2 trails, about 5.12 miles. Weather was gorgeous, 34F with a light breeze - the warmest day in a couple of weeks.
Finished the first leg of the trail, 2.41 miles, in 31:15 despite having to walk slowly in several long stretches because of the ice. The second leg, 2.7 miles, went much slower (41:39). Very long stretches of snow and ice, and at times was running in ankle deep snow. The sidewalks on 48th were worse, as the snow had been packed down and I was running on uneven ice for about 3/4 mile. Total time was 1:12:54.
Overall, about two thirds of the trail was clear, and the other third was covered with snow and ice. Very slow going in a lot of places, and could not get into a rhythm. However, I very much enjoyed this run. I lucked out! Started snowing again about 3 hours I finished the run. Wet snow, windy.
Thursday, February 15, 2007
Wednesday, Feb 14
Ran on treadmill, 5.2 miles in 1:08. Ugh. Arrived at the gym around 23:15, left at 02:10. Need to find a way to get to the Gym earlier,was very tired. Pounded myself with the weights; bench, incline press, lat press down, overhead lat extensions, quads, hamstrings, and adductors. Skipped biceps and abs.
Way too cold to run outside (temp was either -2F or 0F, depending on the bank sign). Sidewalks still icy and a "dusting" type snow is falling.
Way too cold to run outside (temp was either -2F or 0F, depending on the bank sign). Sidewalks still icy and a "dusting" type snow is falling.
Wednesday, February 14, 2007
Tuesday, Feb 13
Sick today. Missed work, cancelled my evening classes, and went to bed!
Today was very cold, with plenty of snow and ice. I drove past the various temperature signs on the way home, and they read -2F, 0F, and 2F.
Today was very cold, with plenty of snow and ice. I drove past the various temperature signs on the way home, and they read -2F, 0F, and 2F.
Tuesday, February 13, 2007
Monday, Feb 12
Light rain most of the day. Prepped to run my new 5.4 mile circuit, and I had planned to begin around 7:00 (1900) The weather had other plans. The rain turned into freezing rain, and then an ice storm. Ice turned to snow about two hours later. Could not run out doors, and had to take care of family transport. Finally arrived at the gym around 0100, and ran 4.6 miles on the treadmill in 1:05:00. Too darn tired. Went home and went to bed at 0250. Poor weather predicted until later in the week. So far, about 5 inches of snow has fallen in this storm.
Monday, February 12, 2007
Saturday, February 10, 2007
Saturday, Feb 10
Ran my 8.5 mile circuit tonight. Time was 1:58:11. Not too bad, given the weather conditions.
The temp warmed up to over 20 degrees today, so I decided to run. Temp has crossed 20 only once in the past couple of weeks, and has often hovered in the single digits. Also snowed twice, so the trails/sidewaks were icy. The treadmill is nice, but just isn't the same.
Left the house around 1700 hrs and the temp was 24 degrees. Humidity a bit high (61%), but only a very light breeze. Wind picked up at 7 mile mark, and the temp with wind chill dropped to 16.
Started well. Completed the first leg (2.6 mi) in just over 31 min, which meets my goal of 5 MPH. Slowed a bit at the second leg, completing the 2.5 in just over 32 min. That's not bad, as I completed the first approx 5 miles in 63 minutes. I walked an extra 4 minutes in that second leg in the hopes of conserving energy for the final leg. I also walked for 2.5 minutes for a phone call with Jen.
I slowed considerably in the third leg (just under 2 mi), completing it in 30 min. I'm not sure I can improve my time in this leg when the weather is bad or I'm running at night. When running the circuit clockwise, it could be the fastest leg of the course (if I'm running in day light). The entire leg is very flat, and the trail is mostly wide and in great condition. The problem is the portion near the zoo, where the trail is asphalt and very uneven. I have to slow when running at night to avoid tripping. Further, when it snows, that leg becomes very icy. The zoo folks made a water habitat in the slough next to the trail, so they don't salt or sand that portion of the trail so they don't hurt the habitat. That makes it VERY icy, and I had to walk that entire portion tonight to keep from falling.
The final leg, which has a long up hill, was awful: 1.5 miles in just over 25 min. Both quads were cramping, and was getting twinges in right gastroc (the one I previously injured). Lower back was tweaking a bit, too. The last leg is on the sidewalks on 48th Street, and most people had not scraped their walks. The packed ice combined with the long uphill made footing treacherous in spots. Slipped several times, but did not fall. I think the slipping was the cause of my lower back twinges.
While the weather and sidewalk conditions contributed to my slow final leg, the fact is that every time I run the circuit clockwise (making the long uphill the last leg) I die on that uphill. I often alternate the direction of my run, but think that having the big hill last is better for training purposes. If I run the other direction, I still end with an uphill, but it is not nearly as steep and its shorter.
Anyway, as noted above, 1:58:11.
The state farm 10 miler coming up next month and have to complete it 2 hrs or less, but at this point am not concerned. I still have a month and a half to prep, and the race temp will be a lot warmer that 24 degrees.
Lessons learned:
Good:
The temp warmed up to over 20 degrees today, so I decided to run. Temp has crossed 20 only once in the past couple of weeks, and has often hovered in the single digits. Also snowed twice, so the trails/sidewaks were icy. The treadmill is nice, but just isn't the same.
Left the house around 1700 hrs and the temp was 24 degrees. Humidity a bit high (61%), but only a very light breeze. Wind picked up at 7 mile mark, and the temp with wind chill dropped to 16.
Started well. Completed the first leg (2.6 mi) in just over 31 min, which meets my goal of 5 MPH. Slowed a bit at the second leg, completing the 2.5 in just over 32 min. That's not bad, as I completed the first approx 5 miles in 63 minutes. I walked an extra 4 minutes in that second leg in the hopes of conserving energy for the final leg. I also walked for 2.5 minutes for a phone call with Jen.
I slowed considerably in the third leg (just under 2 mi), completing it in 30 min. I'm not sure I can improve my time in this leg when the weather is bad or I'm running at night. When running the circuit clockwise, it could be the fastest leg of the course (if I'm running in day light). The entire leg is very flat, and the trail is mostly wide and in great condition. The problem is the portion near the zoo, where the trail is asphalt and very uneven. I have to slow when running at night to avoid tripping. Further, when it snows, that leg becomes very icy. The zoo folks made a water habitat in the slough next to the trail, so they don't salt or sand that portion of the trail so they don't hurt the habitat. That makes it VERY icy, and I had to walk that entire portion tonight to keep from falling.
The final leg, which has a long up hill, was awful: 1.5 miles in just over 25 min. Both quads were cramping, and was getting twinges in right gastroc (the one I previously injured). Lower back was tweaking a bit, too. The last leg is on the sidewalks on 48th Street, and most people had not scraped their walks. The packed ice combined with the long uphill made footing treacherous in spots. Slipped several times, but did not fall. I think the slipping was the cause of my lower back twinges.
While the weather and sidewalk conditions contributed to my slow final leg, the fact is that every time I run the circuit clockwise (making the long uphill the last leg) I die on that uphill. I often alternate the direction of my run, but think that having the big hill last is better for training purposes. If I run the other direction, I still end with an uphill, but it is not nearly as steep and its shorter.
Anyway, as noted above, 1:58:11.
The state farm 10 miler coming up next month and have to complete it 2 hrs or less, but at this point am not concerned. I still have a month and a half to prep, and the race temp will be a lot warmer that 24 degrees.
Lessons learned:
Good:
- Bundled up nicely in layers, toes didn't get cold until the end. Considering the temp, I was quite pleased.
- Quite happy with first one mile time, first leg time, and the 5 mile time. Good breathing, good strides.
- I carried a cloth to wipe my eyes. The past three trips I wiped the sweat out of my eyes using my gloves, but that apparently irritated my eyes and they started burning halfway through the runs. No buring this time!
- Considering the recent weather, it was great to be able to run at all.
Bad:
- Went without hydration pack, which was a mistake. I have not had significant cramping whenever I wear my Camelback, as I have been well hydrated.
- I carried a fanny pack with one bottle of water, but didn't drink the entire way. Dumb
- Unsure whether Quad cramps were due to cold, poor hydration, or both.
- Have to work on that uphill because that is where I'm getting killed on my time.
Historic Post
David and I at the "Thunder Run." David and I ran the kids 1m together, then I ran the 5k about 15 minutes later.
Historic Post
Feb 7. Arrived at Gym at 0400, upper body lift only.
Feb 5. Still freezing cold, temp up to 15. So, I used the treadmill (which isn’t great but is better than nothing). Arrived at the gym around 0010 and was a bit worn. Lifting went well, heavy on the bench, incline press, biceps and triceps. Also used the calf press. Started jog walk on the treadmill but was too tired, so walked only. 4.69 miles in 84 minutes (includes 5 min of cool down walking). Left Gym around 0320 ish.
Feb 4. Sunday. Off (always).
Feb 1-3. Didn’t run outdoors, as the temp never rose above 15 degrees. On Friday the temp with wind chill was below 0. I prepared to run on Sat (Feb 3), but the base temp was 5 degrees. Treadmill (3.74), lifted on Feb 2.
Jan 23. Good lifting day. My goal on the bench was to do more reps at a lower weight (185 and then 205). My last at 205 was a screw up, as I went one rep too many without a spotter (ok, so I’m a guy. Go figure.) I got the left side of the bar on the lowest pin, but couldn’t get the right side up high enough to seat. So, I had to slide the bar to the left as far as I could, then used both hands to push up the right side of the bar to the lowest pin. I then got up, took a few seconds to rest, then lifted the bar back into place. I then got smart and broke down the bar. So, why didn’t I break it down before lifting it back into place? Well, umm, I a guy, so there! Treadmill 4.5 mi.
Jan 22. Geat effort on the pec deck. I did 5 sets, with the last set being 8 reps with the entire stack (315 lbs). Some of the strength is finally starting to come back.
Jan 20. Great lifting day (night, actually). Started around 0020, did two sets at 225. Didn’t want to go higher without a spotter. My left arm was not too sore. Ran my 8.5 mile circuit earlier in the day. This is only the second time I ran the route during the day, and this time it was at mid-day. The oddity was that I had a real difficulty gauging my pace because I am so used to running at night that I could not recognize my day time speed (or lack thereof). Cold run. When left the temp was 35 degrees, and when I finished the temp had dropped to 32 and light snow was falling. I was very pleased with the time, 1:55:50. Still slow, but getting better.
Jan 20. Lifted at the YMCA.
Jan 19 - Off
Jan 18. Still too icy to run outside. Went to the Gym and hit the treadmill and lifted weights. My left knee is a bit sore so I took it easy on the treadmill; walked 30 and jog/walked 30. 4 mi total. My left elbow is aching, which impacted all of my presses. I did only 1 warm up set on the bench and dumbbell press, and skipped the military and incline presses completely. Did get a great biceps workout, and was able to work through the pain and get a nice triceps workout as well. Hit those muscle groups pretty hard. Arrived at the gym around 2330 ish.
Jan 17. Off
Jan 16. Treadmill only today, left elbow a rest. 3.75 mi, 65 minutes. 0130 - 0235 (approx)
Not really happy with my nutrition yesterday. 59% of my intake was carbs, with only 22% protein and 19% fats. I don’t mind the fats, but the carbs are too high and the protein is too low. I learned over the years that, for my body, I have to keep a 50/30/20 split (carbs/protein/fats), but protein can go higher with carbs lower. I don’t ascribe to any particular dietary theory at all. But, I tracked every morsel that went into my mouth for a year and a half, and closely compared my weight to carb and protein intake. For me, increased carbs ALWAYS means increased weight. I went through a couple week period where I stuck very close to 1400 calories per day (I’m 6'0"), with my carbs around 60 % of my total intake. I weighed myself every day using the same scale. At the end of the two week period I gained weight! After BMR and workout, I ran a calorie deficit of just over 2000 calories. Too low!
Jan 15. Horrible week at work last week. Way behind so I got to the Gym only once and didn’t run at all. Bad weather, too, and I don’t have the nifty cold weather running gear.
Arrived at the gym around 0100. Snowing outside, very cold. I won’t be able to run outside for a few days, unless at least until the side walks are clear. I don’t want to fall again like I did on Jan 3, as I don’t want to risk another serious injury. Lifting went great. I cut down on the number of lifts tonight because of my left elbow, and widened my grip on all of my lifts (bench, incline press, cable curls, cable lat press downs). The end result is that my elbow is not nearly as sore as it was last time (when I had to quit early). Bench was great. Warmed up at 155, then went up. Set five was 3 partial reps at 225 ( I didn’t have a spotter so I did not go all the way down). Sometimes, I will do a partial life on a heavier weight (ie, don’t go all the way down to my chest), which will help build strength so I can lift that weight properly in a few days. This time, the 225 was easier than I thought, so I did another set of three. Went all the way down on all three. Struggled with the last one so, since I did not have a spotter, called it good. I haven’t lifted 225 in a long time. I tried 225 last month with Jennifer spotting, but could not get it off my chest!!
Treadmill was ok. I’m not much of a treadmill fan. It’s easier than the street, which is the problem. Great for weight loss, and the shock absorbers make it easy on the knees. But, I walked much of the way but the machine said I went 4 miles and burned 720 calories. I think both numbers are inflated. I went with my Palm program’s 566 calories. I set the machine on two minute rotation where I run flat for two min, then walk for two minutes at an incline.
Jan 6. 8.5 mile circuit. 32 degrees, 1:58:06. I timed myself by stopwatch and landmark, and I made just over 5 miles in the first 1:02. I was pumped! Then I slowed considerably, and completed the last under 3.5 in a dismal 56 minutes. I left around 2300, returned just before 0100. I ran the circuit clockwise this time. I got a great start, but that meant that I started a long uphill at the seven mile mark. It’s as steep an incline as you’ll find in Lincoln (which, after living Utah and Virginia isn’t saying much), and my time died. I walked the entire 3/4 of so mile up the slope, and then walked the next 1/4 miles because my legs hurt.
Jan 5. Lifted at the YMCA. Worked on Bench, Pecs, the usual
Jan 3. 8.5 mi circuit. Snow, ice, and according to one bank sign 27 degrees. Most of the path was pretty clear, but I slipped and fell twice near the zoo (they have a habitat in a stream adjacent to the path, so I think they don’t salt the path there fear of messing up the habitat). Also, some people and businesses don’t shovel their walks, and I slipped, had slow going, or had to stop and detour, in several places. I made decent time on the cleared portions of the path, but because of slow downs on the icy and snowy portions my time was toast. 2:10:29.
Jan 2. Treadmill (3.74 mi), lifted weights.
Dec 29, 2006. Ran the 8.5 mi circuit this morning. Started just before 0500, ended shortly before 0700. It rained lightly the entire way, and the temp hovered around 40 degrees. I thought my time would be terrible because of the weather, but it was a little better than I expected. 2:03:51. Felt wet but good after the run. Just under a 14.5 minute mile, however. Not even close to good enough. This is my first run with the Camelback. What a great device! I really don’t need it for this distance, but I have to learn to get used to it for the longer runs.
Around the three mile mark I was passed by two thirty-something ladies. They looked like they were walking!
Feb 5. Still freezing cold, temp up to 15. So, I used the treadmill (which isn’t great but is better than nothing). Arrived at the gym around 0010 and was a bit worn. Lifting went well, heavy on the bench, incline press, biceps and triceps. Also used the calf press. Started jog walk on the treadmill but was too tired, so walked only. 4.69 miles in 84 minutes (includes 5 min of cool down walking). Left Gym around 0320 ish.
Feb 4. Sunday. Off (always).
Feb 1-3. Didn’t run outdoors, as the temp never rose above 15 degrees. On Friday the temp with wind chill was below 0. I prepared to run on Sat (Feb 3), but the base temp was 5 degrees. Treadmill (3.74), lifted on Feb 2.
Jan 23. Good lifting day. My goal on the bench was to do more reps at a lower weight (185 and then 205). My last at 205 was a screw up, as I went one rep too many without a spotter (ok, so I’m a guy. Go figure.) I got the left side of the bar on the lowest pin, but couldn’t get the right side up high enough to seat. So, I had to slide the bar to the left as far as I could, then used both hands to push up the right side of the bar to the lowest pin. I then got up, took a few seconds to rest, then lifted the bar back into place. I then got smart and broke down the bar. So, why didn’t I break it down before lifting it back into place? Well, umm, I a guy, so there! Treadmill 4.5 mi.
Jan 22. Geat effort on the pec deck. I did 5 sets, with the last set being 8 reps with the entire stack (315 lbs). Some of the strength is finally starting to come back.
Jan 20. Great lifting day (night, actually). Started around 0020, did two sets at 225. Didn’t want to go higher without a spotter. My left arm was not too sore. Ran my 8.5 mile circuit earlier in the day. This is only the second time I ran the route during the day, and this time it was at mid-day. The oddity was that I had a real difficulty gauging my pace because I am so used to running at night that I could not recognize my day time speed (or lack thereof). Cold run. When left the temp was 35 degrees, and when I finished the temp had dropped to 32 and light snow was falling. I was very pleased with the time, 1:55:50. Still slow, but getting better.
Jan 20. Lifted at the YMCA.
Jan 19 - Off
Jan 18. Still too icy to run outside. Went to the Gym and hit the treadmill and lifted weights. My left knee is a bit sore so I took it easy on the treadmill; walked 30 and jog/walked 30. 4 mi total. My left elbow is aching, which impacted all of my presses. I did only 1 warm up set on the bench and dumbbell press, and skipped the military and incline presses completely. Did get a great biceps workout, and was able to work through the pain and get a nice triceps workout as well. Hit those muscle groups pretty hard. Arrived at the gym around 2330 ish.
Jan 17. Off
Jan 16. Treadmill only today, left elbow a rest. 3.75 mi, 65 minutes. 0130 - 0235 (approx)
Not really happy with my nutrition yesterday. 59% of my intake was carbs, with only 22% protein and 19% fats. I don’t mind the fats, but the carbs are too high and the protein is too low. I learned over the years that, for my body, I have to keep a 50/30/20 split (carbs/protein/fats), but protein can go higher with carbs lower. I don’t ascribe to any particular dietary theory at all. But, I tracked every morsel that went into my mouth for a year and a half, and closely compared my weight to carb and protein intake. For me, increased carbs ALWAYS means increased weight. I went through a couple week period where I stuck very close to 1400 calories per day (I’m 6'0"), with my carbs around 60 % of my total intake. I weighed myself every day using the same scale. At the end of the two week period I gained weight! After BMR and workout, I ran a calorie deficit of just over 2000 calories. Too low!
Jan 15. Horrible week at work last week. Way behind so I got to the Gym only once and didn’t run at all. Bad weather, too, and I don’t have the nifty cold weather running gear.
Arrived at the gym around 0100. Snowing outside, very cold. I won’t be able to run outside for a few days, unless at least until the side walks are clear. I don’t want to fall again like I did on Jan 3, as I don’t want to risk another serious injury. Lifting went great. I cut down on the number of lifts tonight because of my left elbow, and widened my grip on all of my lifts (bench, incline press, cable curls, cable lat press downs). The end result is that my elbow is not nearly as sore as it was last time (when I had to quit early). Bench was great. Warmed up at 155, then went up. Set five was 3 partial reps at 225 ( I didn’t have a spotter so I did not go all the way down). Sometimes, I will do a partial life on a heavier weight (ie, don’t go all the way down to my chest), which will help build strength so I can lift that weight properly in a few days. This time, the 225 was easier than I thought, so I did another set of three. Went all the way down on all three. Struggled with the last one so, since I did not have a spotter, called it good. I haven’t lifted 225 in a long time. I tried 225 last month with Jennifer spotting, but could not get it off my chest!!
Treadmill was ok. I’m not much of a treadmill fan. It’s easier than the street, which is the problem. Great for weight loss, and the shock absorbers make it easy on the knees. But, I walked much of the way but the machine said I went 4 miles and burned 720 calories. I think both numbers are inflated. I went with my Palm program’s 566 calories. I set the machine on two minute rotation where I run flat for two min, then walk for two minutes at an incline.
Jan 6. 8.5 mile circuit. 32 degrees, 1:58:06. I timed myself by stopwatch and landmark, and I made just over 5 miles in the first 1:02. I was pumped! Then I slowed considerably, and completed the last under 3.5 in a dismal 56 minutes. I left around 2300, returned just before 0100. I ran the circuit clockwise this time. I got a great start, but that meant that I started a long uphill at the seven mile mark. It’s as steep an incline as you’ll find in Lincoln (which, after living Utah and Virginia isn’t saying much), and my time died. I walked the entire 3/4 of so mile up the slope, and then walked the next 1/4 miles because my legs hurt.
Jan 5. Lifted at the YMCA. Worked on Bench, Pecs, the usual
Jan 3. 8.5 mi circuit. Snow, ice, and according to one bank sign 27 degrees. Most of the path was pretty clear, but I slipped and fell twice near the zoo (they have a habitat in a stream adjacent to the path, so I think they don’t salt the path there fear of messing up the habitat). Also, some people and businesses don’t shovel their walks, and I slipped, had slow going, or had to stop and detour, in several places. I made decent time on the cleared portions of the path, but because of slow downs on the icy and snowy portions my time was toast. 2:10:29.
Jan 2. Treadmill (3.74 mi), lifted weights.
Dec 29, 2006. Ran the 8.5 mi circuit this morning. Started just before 0500, ended shortly before 0700. It rained lightly the entire way, and the temp hovered around 40 degrees. I thought my time would be terrible because of the weather, but it was a little better than I expected. 2:03:51. Felt wet but good after the run. Just under a 14.5 minute mile, however. Not even close to good enough. This is my first run with the Camelback. What a great device! I really don’t need it for this distance, but I have to learn to get used to it for the longer runs.
Around the three mile mark I was passed by two thirty-something ladies. They looked like they were walking!
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