Turned out to be very comfortable. Wore my gloves because I was feeling paranoid about 49 feels like 44. Didn't need them at all. It was super windy for first mile or so, or at least that's how the headwind felt, anyway. Went clockwise around SLU for a new baseline.
Need to consider electrode gel for the damn HR monitor since it lost its effing mind multiple times in the first mile.
Didn't make the Aurora bridge, unlike last week, when I managed to make both bridges on same run. Can tell its getting to be summer, bridges are more in use.
Made it up eastlake without the damn HR monitor bitching for a change. Yay!
6.13 miles in 1:06:04 (10:47/mile) @ 135. Fastest run at this new HR.
191.91 miles for the month of march. This is longer than the peak before the marathon last year, which was 159.33 last October. Average pace of 9:22. This month's average pace: 10:11. I really hope that all this running slowly isn't just making me run long distances slowly.
I'm not sure I'm going to be able to stick with another pure 6 week base building cycle. Especially at this new reduced speed. I'm trying to trust Eric, but I just don't know.
------------------------------
Changes/notes of interest now in bold.
Another 1 hour workout.
Initial Pushup Set: 42. did both of these at home before I left.
Situp Test: 44
C2 Rowing Machine - 500 meters on 10 in 1:55. (Back to 10 for resistance, feels better.) Sure feels like a leg workout, not an upper body workout. Really felt it in calves, hamstrings and glutes today.
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
Was able to upgrade both front planks to 80 seconds.
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J2, P1, P2, P3, J1, P1, P2, P3, J1
tried some single leg squats on the box. Need to review propert techniqe. And try it on a lower box. :)
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps need to figure out increased difficulty for this soon
2 sets of Side Planks
60 seconds each. Second on the right side was...unpleasant. Took multiple tries 3-5 seconds at a time to finish the last 20 seconds.
Chinups
2
Pullups (Weight Assisted)
7@54, 5@54, ~5@54
Bodyweight Dips
10, 7, 7
Tuesday, March 31, 2009
Monday, March 30, 2009
Old Army PT Tests
I wanted to double check my best Army PT Test run time, and I had forgotten that I had other tests on the record sheet that I had tucked in my file folders.
I think the increases are interesting if nothing else. Unfortunately I don't have the PT tests from before medic school (in Basic), or on Active Duty.
I find my weights especially interesting. I've been speculating that my mythical, "I went to Basic and came back at the same weight" weight was 158. I'm thinking not so much. :)
I'm thinking I'm not a big fan of pushups unless forced. :)
I think the increases are interesting if nothing else. Unfortunately I don't have the PT tests from before medic school (in Basic), or on Active Duty.
I find my weights especially interesting. I've been speculating that my mythical, "I went to Basic and came back at the same weight" weight was 158. I'm thinking not so much. :)
| Date: | 26 Jun 91 | 14 Aug 91 | 07 Jun 92 | 16 May 93 |
| Age: | 18 | 18 | 19 | 20 |
| Weight: | 146 | 144 | 154 | 158 |
| Pushups: | 44 | 45 | 52 | 47 |
| Situps: | 56 | 67 | 60 | 70 |
| 2M Run: | 13:46 | 13:23 | 12:55 | 12:30 |
| Medic School Initial | Medic School Final | Reserves | Reserves |
I'm thinking I'm not a big fan of pushups unless forced. :)
3/29 Long Run
Another early morning, but at least it wasn't raining. :) Pants and jacket again, but that was for the wind for a change. Almost made it out of the door on time, and was running at 5:40.
First half of the run was pleasant enough except for being slow, and some walk breaks up a couple of hills that I I approached too hard. If nothing else, I'm learning some techniques for running hills efficiently (if not quickly)(the key seems to be slowing down before you hit the base of the hill so you have a larger range to work through. :) )
Knew when I went out that I probably did not have enough water for a run of this length, but didn't want to do loops to refuel like I did last year. I just staved water for each GU break. I didn't even think until talking with Val that I could probably have refueled at Starbucks or Spotted Cow at about halfway. She suggested bringing some cash in case they get fussy, which isn't a horrible idea. (Much better idea than that of a CamelBak and fuel belt. :) )
At the halfway marker, I noticed my thighs and glues were tired and starting to burn, and then I hit sadistically brutal headwind, which was really bad running down 19th. Amazingly the tailwind was bad. I had to fight it to keep my heart rate down which wore me out, and it wasn't cooling me like the headwind was. I could feel ears getting warm, and just was uncomfortable. I was glad when I changed aspect angle so I could get some cooling again.
Lots of lights and sirens as I ran through Town Center. Apparently there was an accident on the Highway. :(
Had a runner just ghost by me on my return leg on 19th. (About mile 14) Gliding along, making me feel like a slug. :)
Took 5 GUs, ending with a Chocolate Mint as a 'treat', like last week. Mmmmm. These things are surprisingly good. I bought a 6 pack during the holiday season and have been sitting on it till I got to longer runs.
I realized that part of my problem with two of the things Eric has suggested, arm swing and increased cadence, is that they increase my heart rate. If I keep my arm motion down my HR is lower. Also, it feels really odd running with that much arm motion when I'm running so damn slow.
Remembered a couple more things from Eric:
Walk during the marathon. (I had suggested that other than 'doing better' as a goal for #2, that "not running' might be a sub goal) It's going to be necessary to keep the HR down. Possibly even plan on walking ala Galloway. At least until you get you HR ranges and experience tuned up a little more.
Hmmm... That's only one thing. I know there's another one in there somewhere. :)
Realized I'm not sure what range to run the marathon at. I suspect he's going to say under the Anaerobic threshold though. :) Also really confused as to VO2 pace projections and my 2 mile performance.
I'm hoping that I can pull off another 48 mile week next week, for 3 in a row, and then a fall back week for Easter week. It will make fitting a run in on Easter Sunday easier if it's shorter. :)
18.11 miles in 3:23:43 (11:15/mile) @ 137 bpm.
First half of the run was pleasant enough except for being slow, and some walk breaks up a couple of hills that I I approached too hard. If nothing else, I'm learning some techniques for running hills efficiently (if not quickly)(the key seems to be slowing down before you hit the base of the hill so you have a larger range to work through. :) )
Knew when I went out that I probably did not have enough water for a run of this length, but didn't want to do loops to refuel like I did last year. I just staved water for each GU break. I didn't even think until talking with Val that I could probably have refueled at Starbucks or Spotted Cow at about halfway. She suggested bringing some cash in case they get fussy, which isn't a horrible idea. (Much better idea than that of a CamelBak and fuel belt. :) )
At the halfway marker, I noticed my thighs and glues were tired and starting to burn, and then I hit sadistically brutal headwind, which was really bad running down 19th. Amazingly the tailwind was bad. I had to fight it to keep my heart rate down which wore me out, and it wasn't cooling me like the headwind was. I could feel ears getting warm, and just was uncomfortable. I was glad when I changed aspect angle so I could get some cooling again.
Lots of lights and sirens as I ran through Town Center. Apparently there was an accident on the Highway. :(
Had a runner just ghost by me on my return leg on 19th. (About mile 14) Gliding along, making me feel like a slug. :)
Took 5 GUs, ending with a Chocolate Mint as a 'treat', like last week. Mmmmm. These things are surprisingly good. I bought a 6 pack during the holiday season and have been sitting on it till I got to longer runs.
I realized that part of my problem with two of the things Eric has suggested, arm swing and increased cadence, is that they increase my heart rate. If I keep my arm motion down my HR is lower. Also, it feels really odd running with that much arm motion when I'm running so damn slow.
Remembered a couple more things from Eric:
Walk during the marathon. (I had suggested that other than 'doing better' as a goal for #2, that "not running' might be a sub goal) It's going to be necessary to keep the HR down. Possibly even plan on walking ala Galloway. At least until you get you HR ranges and experience tuned up a little more.
Hmmm... That's only one thing. I know there's another one in there somewhere. :)
Realized I'm not sure what range to run the marathon at. I suspect he's going to say under the Anaerobic threshold though. :) Also really confused as to VO2 pace projections and my 2 mile performance.
I'm hoping that I can pull off another 48 mile week next week, for 3 in a row, and then a fall back week for Easter week. It will make fitting a run in on Easter Sunday easier if it's shorter. :)
18.11 miles in 3:23:43 (11:15/mile) @ 137 bpm.
Saturday, March 28, 2009
3/28 Med Long Run and Workout
The new shoes are really doing the right thing. GOMOTK appears to have moved back to Florida, or where ever it is he resides when he's not harassing me. :) I may have a mild case of IT Band, but that could just be my body re adjusting.
It was starting to drizzle when I took Toby out, was raining by the time I got int eh car to drive and park at the gym, and it was pouring by the time I got to the gym. I had originally planned on shorts, LS top and jacket. Dug my pants out of my bag in the gym parking lot and put them on. Glad I did. Cold and damp, this run...
Out through Mill Creek again. Slowly. :( Used the hydration belt since the handheld makes it even harder than normal to get proper arm motion that Eric recommends. (May need to consider a single bottle belt). Took two GUs at 4 and 7.
I've been pushing my sleeves up for temperature control and to keep them off the Garmin. I'm thinking about trying the 'arm warmers' we got from St. Pats Dash.
Not a particularly eventful run until I got back to Silver Lake. As I'm passing by Emorys, there's a mated pair of ducks on the path. I sidled as far to the left to give them space, and the female just moved right and settled down. The male, hopped up and over a fence to a water retention pond. I could just 'hear' the: "Honey, you're so high strung. He was just running by. Why'd you have to get all agitated?" :)
Shortly thereafter, I was reminded why running in the 'real world' is fun. Just after seeing the duck couple, I started watching the lake. Suddenly a flock of about 10 ducks is flying over the lake. Low and fast, some wingtips toughing the water, no quacking. Just flying. As they progress more ducks join the fun, zipping out of hiding spots on the shore until 20 of them are screaming along the surface of the lake as a group. Just really neat to watch.
Dropped by fuel belt off in the car, grabbed my bag and went to the gym. Texted Val a Happy Anniversary, then got started. :) Should have brought spare shoes; both for dry, but also so I'm not working out in them.
Had to run home and grab my debit card so I could go back out and get flowers. Got all my other ID, but not the effing debit card. Ah, well.
9.32 miles in 1:43:10 (11:03/mile) @ 137 bpm avg. Much better pace!
------------------------------
Changes/notes of interest now in bold.
Thursdays workout took me over an hour and a half. Way too long. So I dialed this back down to 2 sets of everything, plus warmup and dips, pullups and finished in almost exactly an hour. Better.
C2 Rowing Machine - 500 meters on 5 in 2:08. Tired legs.
Initial Pushup Set: 33
Situp Test: didn't do it.
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
Did the first plank at 80 seconds. Wasn't happening for #2
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J2, P1, P2, P3, J1, P1, P2, P3, J1
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of set 3)
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets of Side Planks
60 sec, 40 sec
2 chipups - really don't like the grip I have to use on the machine, may need to just install a bar at home and do these there
Pullups (Weight Assisted)
5@54, 5@54, 5@54
Bodyweight Dips
10, 8, 5
It was starting to drizzle when I took Toby out, was raining by the time I got int eh car to drive and park at the gym, and it was pouring by the time I got to the gym. I had originally planned on shorts, LS top and jacket. Dug my pants out of my bag in the gym parking lot and put them on. Glad I did. Cold and damp, this run...
Out through Mill Creek again. Slowly. :( Used the hydration belt since the handheld makes it even harder than normal to get proper arm motion that Eric recommends. (May need to consider a single bottle belt). Took two GUs at 4 and 7.
I've been pushing my sleeves up for temperature control and to keep them off the Garmin. I'm thinking about trying the 'arm warmers' we got from St. Pats Dash.
Not a particularly eventful run until I got back to Silver Lake. As I'm passing by Emorys, there's a mated pair of ducks on the path. I sidled as far to the left to give them space, and the female just moved right and settled down. The male, hopped up and over a fence to a water retention pond. I could just 'hear' the: "Honey, you're so high strung. He was just running by. Why'd you have to get all agitated?" :)
Shortly thereafter, I was reminded why running in the 'real world' is fun. Just after seeing the duck couple, I started watching the lake. Suddenly a flock of about 10 ducks is flying over the lake. Low and fast, some wingtips toughing the water, no quacking. Just flying. As they progress more ducks join the fun, zipping out of hiding spots on the shore until 20 of them are screaming along the surface of the lake as a group. Just really neat to watch.
Dropped by fuel belt off in the car, grabbed my bag and went to the gym. Texted Val a Happy Anniversary, then got started. :) Should have brought spare shoes; both for dry, but also so I'm not working out in them.
Had to run home and grab my debit card so I could go back out and get flowers. Got all my other ID, but not the effing debit card. Ah, well.
9.32 miles in 1:43:10 (11:03/mile) @ 137 bpm avg. Much better pace!
------------------------------
Changes/notes of interest now in bold.
Thursdays workout took me over an hour and a half. Way too long. So I dialed this back down to 2 sets of everything, plus warmup and dips, pullups and finished in almost exactly an hour. Better.
C2 Rowing Machine - 500 meters on 5 in 2:08. Tired legs.
Initial Pushup Set: 33
Situp Test: didn't do it.
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
Did the first plank at 80 seconds. Wasn't happening for #2
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J2, P1, P2, P3, J1, P1, P2, P3, J1
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of set 3)
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets of Side Planks
60 sec, 40 sec
2 chipups - really don't like the grip I have to use on the machine, may need to just install a bar at home and do these there
Pullups (Weight Assisted)
5@54, 5@54, 5@54
Bodyweight Dips
10, 8, 5
Friday, March 27, 2009
3/26 Run and Workout
Decided that since I've been looking forward to a fast run for months now, I'd just go ahead and do one. (I really need to figure out how often I can do this, or if the low HR training works best, as I think it probably does, with EVERY run low HR)
Ran out to SPU since it's nice and flat and did an "M" out and back. Out to far ping back a little, back to midpoint, then back home. The middle legs of the "M" were a 2 mile time trial. Going for fast 1 mile, and then 2 mile times. I CAN pass the run component of an Army PT test. And I certainly haven't been running fast. :) I'm really happy with this performance. Running 45 miles a week or so to get a 14 minute 2 miles isn't exactly efficient, but I'll take it as a secondary benefit. :)
Took the warm up and cool down seriously with the new HR standards. Should have stopped and walked instead of jogging after the sped session in the middle and I would have had a much lower HR during mile 5. Took a long time for my HR to come back under the limit.
6.49 miles in 9:46 @146 avg.
1 - 10:03 @ 135 <- Typical first mile fluke speed, but comforting. :)
2 - 10:43 @ 135 .24 - 10:50 @ 135
--------------------
1 - 7:03 @167
2 - 7:16 @ 174 (14:19 for 2 miles!!!! Yay me!!!)
--------------------
5 - 11:30 @ 147
6 - 11:26 @ 140
.25 - 11:08 @ 140 (Tired much for the return leg? :))
------------------------------
Changes/notes of interest now in bold.
Olympic weight set/pad is still in place, so I played a little...
C2 Rowing Machine - 500 meters on 10 in 1:54.
Initial Pushup Set: 40
Situp Test: didn't do it.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
Deadlift set 1: 1x10 reps @ 135#
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J
Deadlift set 2: 1x10 reps @ 135#
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of set 3)
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
Deadlift set 3: 1x10 reps @ 135#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
60 second Side Planks
Experimented with Barbell Military Press: 1 @ 45 (just the bar)
Tried an Overhead Squat. Got the bar up, got 1/4 of the way down. Not happening. I don't have the range of motion, or the balance right now. Going to have to try it with a broomstick or something till I can get form right. Can't even do it with my arms raised, much less weight.
2 chipups
Weight assist machine was busy so I did my dips first
Bodyweight Dips
10, 10, 5
Pullups (Weight Assisted)
2@54 - Back, chest, and arms just trashed. Not happening at all.
Experimented with some other weightlifting to see where I stood in relation to Crossfit Level 1 standards (which I met for all 3 exercises):
Back Squat - 1x5@135# - Have to look at my form here. I think my upper back/neck is bruised.
Front Squat - 1x5@90# - This is an interesting exercise. Again with lower weighs and form.
Bench Press- 1x3@135#. Need a spotter to do more, or heavier.
Ran out to SPU since it's nice and flat and did an "M" out and back. Out to far ping back a little, back to midpoint, then back home. The middle legs of the "M" were a 2 mile time trial. Going for fast 1 mile, and then 2 mile times. I CAN pass the run component of an Army PT test. And I certainly haven't been running fast. :) I'm really happy with this performance. Running 45 miles a week or so to get a 14 minute 2 miles isn't exactly efficient, but I'll take it as a secondary benefit. :)
Took the warm up and cool down seriously with the new HR standards. Should have stopped and walked instead of jogging after the sped session in the middle and I would have had a much lower HR during mile 5. Took a long time for my HR to come back under the limit.
6.49 miles in 9:46 @146 avg.
1 - 10:03 @ 135 <- Typical first mile fluke speed, but comforting. :)
2 - 10:43 @ 135 .24 - 10:50 @ 135
--------------------
1 - 7:03 @167
2 - 7:16 @ 174 (14:19 for 2 miles!!!! Yay me!!!)
--------------------
5 - 11:30 @ 147
6 - 11:26 @ 140
.25 - 11:08 @ 140 (Tired much for the return leg? :))
------------------------------
Changes/notes of interest now in bold.
Olympic weight set/pad is still in place, so I played a little...
C2 Rowing Machine - 500 meters on 10 in 1:54.
Initial Pushup Set: 40
Situp Test: didn't do it.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
Deadlift set 1: 1x10 reps @ 135#
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J
Deadlift set 2: 1x10 reps @ 135#
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of set 3)
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
Deadlift set 3: 1x10 reps @ 135#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
60 second Side Planks
Experimented with Barbell Military Press: 1 @ 45 (just the bar)
Tried an Overhead Squat. Got the bar up, got 1/4 of the way down. Not happening. I don't have the range of motion, or the balance right now. Going to have to try it with a broomstick or something till I can get form right. Can't even do it with my arms raised, much less weight.
2 chipups
Weight assist machine was busy so I did my dips first
Bodyweight Dips
10, 10, 5
Pullups (Weight Assisted)
2@54 - Back, chest, and arms just trashed. Not happening at all.
Experimented with some other weightlifting to see where I stood in relation to Crossfit Level 1 standards (which I met for all 3 exercises):
Back Squat - 1x5@135# - Have to look at my form here. I think my upper back/neck is bruised.
Front Squat - 1x5@90# - This is an interesting exercise. Again with lower weighs and form.
Bench Press- 1x3@135#. Need a spotter to do more, or heavier.
3/25 Medium Long Run
Hoped a run after my frustrations about the testing would make me feel better. And even running it slowly, it did. Was tired and unmotivated so I ran out and back on 35th (a super boring run, so I took music for a change) so I could bail out at 6 and move 2 miles to Thursday instead. Unsurprisingly, I did all 8 miles anyway.
Lost my brain somewhere and forgot to turn on GPS on the watch until mile 1, when I couldn't figure out why my elapsed distance wasn't changing, so mile 1 is a pretty accurate estimate. (Advantage to having run this route so many times.)
Did this odd out and back and out and back and part way back and back and partway out and back run trying to avoid streets and lights.
I ended up being a little faster than I had thought I might be, thank goodness.
8.02 miles in 1:32:17 (11:33/mile) @ 135 bpm.
Splits:
1 - 11:06 (estimate)
2 - 11:06 @ 133
3 - 11:06 @ 136
4 - 11:41 @ 136
5 - 11:49 @ 134
6 - 12:00 @ 135
7 - 11:37 @ 136
8 - 11:37 @ 136
Lost my brain somewhere and forgot to turn on GPS on the watch until mile 1, when I couldn't figure out why my elapsed distance wasn't changing, so mile 1 is a pretty accurate estimate. (Advantage to having run this route so many times.)
Did this odd out and back and out and back and part way back and back and partway out and back run trying to avoid streets and lights.
I ended up being a little faster than I had thought I might be, thank goodness.
8.02 miles in 1:32:17 (11:33/mile) @ 135 bpm.
Splits:
1 - 11:06 (estimate)
2 - 11:06 @ 133
3 - 11:06 @ 136
4 - 11:41 @ 136
5 - 11:49 @ 134
6 - 12:00 @ 135
7 - 11:37 @ 136
8 - 11:37 @ 136
Metabolic and VO2 Testing
This ended up being MUCH longer than I thought it would be. I'm sure it's disjointed, know it's long, and probably missed something. :) Good luck... :)
---------------------------------------------------
Took Wednesday off, so I could go to my favorite running store, The Balanced Athlete, in Kent and get some Metabolic/VO2 testing done, and then go to Artis Photography and review the photos from Kaitlyn's 2 year pictures.
Before I get into the metabolic testing, I really need to talk up the gals at Artis. We've been going there for 2 years now, and they do a fantastic job. They aren't at the JC Pennies level cost wise, to be sure, which is why w only go once or twice a year. :). That being said, they are absolutely worth the money. We went outside for some of our last session and just let Kaitlyn play. Check out some of their shots at their blog. She's the yellow tutu at "A little spot of sunshine" :) If you're even close to Mill Creek, drop by the Town Center and check them out.
And now to the running stuff. :) So thanks to some birthday money, and some unexpected cash, I was able to round up the money to go do some Metabolic/VO2 testing. For $180 Eric and his team will hook you up to some sort of machine, let you breathe into a mask while resting and running and figure out your Resting Metabolic Rate, and Aerobic and Anaerobic Thresholds. I thought it included VO2 max, but it didn't, and Eric's explanation as to why not makes sense to me.
So, first, let's review. Aerobic Threshold (AeT), which according to wikipedia is not an official term is the point at which your anaerobic system starts to work, and you begin to accumulate blood lactate. This is, if you have been looking at heart rate training, the bottom end of that aerobic scale they keep telling you to exercise in. Previous calculations put mine at 130.
The Anaerobic Threshold (AT) is the point at which your system stops using oxygen to produce energy. This is also commonly called your Lactate Threshold (LT), the point at which your body accumulates blood lactate faster than it can be cleared.
In this case both of these values are determined using some fancy machine that measures intake and output oxygen levels and heart rates. Hey, if I knew how it all worked, I'd probably be in a different job. :)
So I drove the 1:40 minutes down to Kent, in the rain, and horrible traffic. (Being forcibly reminded why I'm taking the bus to work now.) Even Eric's commute ballooned from 35 minutes to an hour. Finally got into the store and got started about 8:15. This is a fasting test, so I'm starting to get a little hungry at this point. :)
Metabolic Testing:
We started with the Resting Metabolic Rate testing, which basically involves putting on the mask and tube combo and sitting on you ass for 20 minutes. Eric had to remind me not to go to sleep. :) Tempting given the workout the night before and the fact that I couldn't wear my glasses because of the mask, so was staring at vaguely shoe shaped blurs for 20 minutes. :)
After 20 minutes, we go to look at some interesting data. First, my lowest HR was 45. It only shows up in one data point, but I'll take it. :) So my Resting HR is now officially 45. :) Eric was a little surprised to see that my metabolic rate was a little lower than he expected. My RMR came in at 1728, if I recall correctly Eric had 'expected' close to 1900. According to the sheet Eric gave me I'm about 3% lower than the average. It's nice to know the numbers, and I'll be curious to see if it goes up whenever I finally get tested again. He was interested to see how my metabolic rate dropped on the chart after it settled out from it's high point. Maybe I was falling asleep. :) Apparently, it normally stays a little higher than mine did.
When I started tracking calories last year I originally used this website to calculate my calorie needs, putting in sedentary and then adding exercise calories as needed. Normally your daily calorie needs are calculated by taking your calculated RMR by a multiplier for your activity level. The calculator above uses 1.25 for it's sedentary multiplier. 1.2 is what I've seen quoted for that level in other sources and it seems to fit better for me.
When I went into maintenance/slow weigh loss I set my calorie needs at 2000 and appeared to be stable. If I take the new RMR and multiply by 1.2 I get 2073 which makes sense. I used Lose It on the iPhone for 3 weeks with no real changes (about 1/2 pound) with it set at 1924 calories for the day) so with all that, I think this is a pretty accurate number. (As an aside, that 1924 number was with Lose It set to lose 1 pound a week (500 cal/day deficit), . They multiply RMR by 1.4 which in my opinion is pretty dang high.)(Switching to 2 lbs/week has actually started the weight loss again.) Evaluating the RMR estimation methods that I have in my old weight loss spreadsheet/notes: Katch-McArdle is way off. St. Jeor is a touch low, and Harris-Benedict (the standard for most people) is a touch high (but if you take into account the 3% difference between me and average, it's perfect)
So, in summary (I know, finally... :)).
Resting HR: 45.
Resting Metabolic Rate: 1728 (-3% from average)
Daily Maintenance Level: 2073 (using 1.2 multiplier for "Sedentary, little or no exercise, desk job)
Thresholds:
Next, while still all hooked up, we went over to the treadmill and started walking. Essentially, the test involved walking or running at 2 or 3 different speeds for a minute, then moving up, then at the top speed (only something like 5 mph I'm guessing), the incline gets bumped every minute till Eric says you're done. Not too much running, not too stressful.
So my AeT(aerobic threshold) is 115. And my AT (Anaerobic Threshold), the level I've been supposed to be under for the last 3 months, is 143! 10 point difference. Very glad I got the test so I can train efficiently, frustrated with the fact that I wasn't doing it "right". If I'm understanding my numbers correctly, my VO2 (NOT max) at the Anaerobic Threshold is 35.9.
Most estimators for Aerobic Ranges that I've read estimate between 60% and 75% of Max Heart Rate. I used those percentages and the Karvonen method to come up with 132 to 154 as my aerobic range. Which is what I've been training under for the last 12 weeks. I'm not sure at this point what systems I was developing, but my times have improved pretty nicely. my benchmark run, clockwise around South Lake Union went from 10:14/mile to 9:12 over the last 6 weeks of that training. Even taking into account some start location changes, etc. That's a pretty nice improvement. Counter Clockwise around the same course, the tougher run, went from 9:48/mile to 9:24 mile in 6 weeks.
Interestingly using pure percentage of heart rate gets me closer to the actuality of my thresholds better than using the Karvonen method. Mark Allen's seemingly arbitrary method (180 -age) is also really close. Grrr. Karvonen made sense to me (and it let me run faster) so it's a bit frustrating.
I do finally think I get what he was saying about pushing both thresholds upwards. By moving my Aerobic threshold up, I don't start accumulating lactate, at any level, until later. If I move the Anaerobic threshold up, which he says I can do doing the low HR training, I can use a higher heart rate before I start to irrevocably accumulate lactate. Still not sure how the low HR training will bump my lactate threshold. Bruce, at work, cites a guy named Hadd, who says working just under will raise it; like squeezing the toothpaste out of a tube. That being said, most books/websites say intervals, or Tabata sprints, or stuff like that work best. I'll have to email Eric. :)
One of the take home messages as far as I'm concerned is: if you're a beginner...run slowly at first. Take the time and build these systems early. I can't believe that I can run a marathon and have thresholds this low. It does explain to a certain degree why my short distance performances didn't predict well to my marathon. Apparently I can handle lactate well (another question for Eric), and that makes my VO2 levels look higher than they are. And thus I look like I can run faster at distance than I can.
Shoe Fitting:
And another patented Eric Sach shoe fitting. Got on the treadmill, videotaped my barefoot stride, commented on the wonderful biomechanics of my right foot, and then went and got two pairs of shoes. And a free pair of socks. Yay! Tried on both pairs of shoes, and unsurprisingly the dreamily comfortable ASICS lost. I'm now in a pair of Mizumo Wave Alchemy 8s with SuperFeet (as usual).
Advice:
Eric dispensed, as usual every time I get together with him, some great advice, tips and tidbits. Here's some of what I remember.
Form, Distance, Speed. In that order. Every one wants speed first. Do the right things first, then speed will follow, if you are patient.
I should be patient. The 50K next year at Mt. Si is, in his opinion, a better, more useful goal than the 50. That would give me more time to build base, and do well at the 50 miler, not just finish it.
Looking at my anaerobic VO2 and this site:http://www.runningforfitness.org/calc/equiv.php Eric thinks that the stated marathon time for my VO2 is achievable. He also points out that if I get my cadence rate up to 180 I/anybody could cut 20 minutes off their marathon time, without running faster.
My hips are extremely closed and locked up, something Val has noticed too. He recommended a PT guy and the "Pigeon", a yoga pose to help both my foot, and my hips.
Run tall; hunching causes you to lose up to 30% of your lung capacity.
When disucussing fueling and hydration, he strongly recommended fueling witha GU even at 60 minutes (I tend not to start until runs hit double digits. He recommended bringing (and drinking) water and a GU halfway for a 60 minute run, for example.
My right arm isn't as engaged when it swings as my left. More evidence of the locked hips. Also, the action of arm swing and hip rotation turns your torso into a billows, moving air in and out without using as much energy. Potentially using some flyes to strengthen the muscles and work on range of motion might help.
Asked if strength training would affect my aerobic system development, since I had heard that it might negatively affect it. He didn't answer now that I think about it, but other than core strength, he seems against it. He cited mass adding weight, decreasing flexibility and range of motion. I can disagree with little of that from the running perspective, and given my lack of flexibility and range of motion, losing more would be bad.
I think though, after talking with Val a little, that I will continue strength training. While Crossfit may not have it all, they have a point in their fitness standards about having abase of strength for basic functionality. I like that I feel strong again. It's making me feel more competent, capable, and at the risk of sounding goofy, more manly. I should be able to do physical things, beyond running. I may take Val's suggestion and dial it back to 2 days a week, and add replace a day with yoga or something similar. Looks like there's and evening yoga at my 24 Hour Fitness Tues and Thurs nights. Hmmm...
Other:
So by the time I'm slogging my way back home in the rain, and surprisingly bad traffic, I'm in a pretty damn foul mood about my upper end aerobic threshold. Like to the point of wanting to hit things with a sledgehammer. I forgot to bring food for after the test. Ah, the joys of low blood sugar. Some people get tired. I get angry. Thinks looked much better once I had lunch and could verbalize to Val.
---------------------------------------------------
Took Wednesday off, so I could go to my favorite running store, The Balanced Athlete, in Kent and get some Metabolic/VO2 testing done, and then go to Artis Photography and review the photos from Kaitlyn's 2 year pictures.
Before I get into the metabolic testing, I really need to talk up the gals at Artis. We've been going there for 2 years now, and they do a fantastic job. They aren't at the JC Pennies level cost wise, to be sure, which is why w only go once or twice a year. :). That being said, they are absolutely worth the money. We went outside for some of our last session and just let Kaitlyn play. Check out some of their shots at their blog. She's the yellow tutu at "A little spot of sunshine" :) If you're even close to Mill Creek, drop by the Town Center and check them out.
And now to the running stuff. :) So thanks to some birthday money, and some unexpected cash, I was able to round up the money to go do some Metabolic/VO2 testing. For $180 Eric and his team will hook you up to some sort of machine, let you breathe into a mask while resting and running and figure out your Resting Metabolic Rate, and Aerobic and Anaerobic Thresholds. I thought it included VO2 max, but it didn't, and Eric's explanation as to why not makes sense to me.
So, first, let's review. Aerobic Threshold (AeT), which according to wikipedia is not an official term is the point at which your anaerobic system starts to work, and you begin to accumulate blood lactate. This is, if you have been looking at heart rate training, the bottom end of that aerobic scale they keep telling you to exercise in. Previous calculations put mine at 130.
The Anaerobic Threshold (AT) is the point at which your system stops using oxygen to produce energy. This is also commonly called your Lactate Threshold (LT), the point at which your body accumulates blood lactate faster than it can be cleared.
In this case both of these values are determined using some fancy machine that measures intake and output oxygen levels and heart rates. Hey, if I knew how it all worked, I'd probably be in a different job. :)
So I drove the 1:40 minutes down to Kent, in the rain, and horrible traffic. (Being forcibly reminded why I'm taking the bus to work now.) Even Eric's commute ballooned from 35 minutes to an hour. Finally got into the store and got started about 8:15. This is a fasting test, so I'm starting to get a little hungry at this point. :)
Metabolic Testing:
We started with the Resting Metabolic Rate testing, which basically involves putting on the mask and tube combo and sitting on you ass for 20 minutes. Eric had to remind me not to go to sleep. :) Tempting given the workout the night before and the fact that I couldn't wear my glasses because of the mask, so was staring at vaguely shoe shaped blurs for 20 minutes. :)
After 20 minutes, we go to look at some interesting data. First, my lowest HR was 45. It only shows up in one data point, but I'll take it. :) So my Resting HR is now officially 45. :) Eric was a little surprised to see that my metabolic rate was a little lower than he expected. My RMR came in at 1728, if I recall correctly Eric had 'expected' close to 1900. According to the sheet Eric gave me I'm about 3% lower than the average. It's nice to know the numbers, and I'll be curious to see if it goes up whenever I finally get tested again. He was interested to see how my metabolic rate dropped on the chart after it settled out from it's high point. Maybe I was falling asleep. :) Apparently, it normally stays a little higher than mine did.
When I started tracking calories last year I originally used this website to calculate my calorie needs, putting in sedentary and then adding exercise calories as needed. Normally your daily calorie needs are calculated by taking your calculated RMR by a multiplier for your activity level. The calculator above uses 1.25 for it's sedentary multiplier. 1.2 is what I've seen quoted for that level in other sources and it seems to fit better for me.
When I went into maintenance/slow weigh loss I set my calorie needs at 2000 and appeared to be stable. If I take the new RMR and multiply by 1.2 I get 2073 which makes sense. I used Lose It on the iPhone for 3 weeks with no real changes (about 1/2 pound) with it set at 1924 calories for the day) so with all that, I think this is a pretty accurate number. (As an aside, that 1924 number was with Lose It set to lose 1 pound a week (500 cal/day deficit), . They multiply RMR by 1.4 which in my opinion is pretty dang high.)(Switching to 2 lbs/week has actually started the weight loss again.) Evaluating the RMR estimation methods that I have in my old weight loss spreadsheet/notes: Katch-McArdle is way off. St. Jeor is a touch low, and Harris-Benedict (the standard for most people) is a touch high (but if you take into account the 3% difference between me and average, it's perfect)
So, in summary (I know, finally... :)).
Resting HR: 45.
Resting Metabolic Rate: 1728 (-3% from average)
Daily Maintenance Level: 2073 (using 1.2 multiplier for "Sedentary, little or no exercise, desk job)
Thresholds:
Next, while still all hooked up, we went over to the treadmill and started walking. Essentially, the test involved walking or running at 2 or 3 different speeds for a minute, then moving up, then at the top speed (only something like 5 mph I'm guessing), the incline gets bumped every minute till Eric says you're done. Not too much running, not too stressful.
So my AeT(aerobic threshold) is 115. And my AT (Anaerobic Threshold), the level I've been supposed to be under for the last 3 months, is 143! 10 point difference. Very glad I got the test so I can train efficiently, frustrated with the fact that I wasn't doing it "right". If I'm understanding my numbers correctly, my VO2 (NOT max) at the Anaerobic Threshold is 35.9.
Most estimators for Aerobic Ranges that I've read estimate between 60% and 75% of Max Heart Rate. I used those percentages and the Karvonen method to come up with 132 to 154 as my aerobic range. Which is what I've been training under for the last 12 weeks. I'm not sure at this point what systems I was developing, but my times have improved pretty nicely. my benchmark run, clockwise around South Lake Union went from 10:14/mile to 9:12 over the last 6 weeks of that training. Even taking into account some start location changes, etc. That's a pretty nice improvement. Counter Clockwise around the same course, the tougher run, went from 9:48/mile to 9:24 mile in 6 weeks.
Interestingly using pure percentage of heart rate gets me closer to the actuality of my thresholds better than using the Karvonen method. Mark Allen's seemingly arbitrary method (180 -age) is also really close. Grrr. Karvonen made sense to me (and it let me run faster) so it's a bit frustrating.
I do finally think I get what he was saying about pushing both thresholds upwards. By moving my Aerobic threshold up, I don't start accumulating lactate, at any level, until later. If I move the Anaerobic threshold up, which he says I can do doing the low HR training, I can use a higher heart rate before I start to irrevocably accumulate lactate. Still not sure how the low HR training will bump my lactate threshold. Bruce, at work, cites a guy named Hadd, who says working just under will raise it; like squeezing the toothpaste out of a tube. That being said, most books/websites say intervals, or Tabata sprints, or stuff like that work best. I'll have to email Eric. :)
One of the take home messages as far as I'm concerned is: if you're a beginner...run slowly at first. Take the time and build these systems early. I can't believe that I can run a marathon and have thresholds this low. It does explain to a certain degree why my short distance performances didn't predict well to my marathon. Apparently I can handle lactate well (another question for Eric), and that makes my VO2 levels look higher than they are. And thus I look like I can run faster at distance than I can.
Shoe Fitting:
And another patented Eric Sach shoe fitting. Got on the treadmill, videotaped my barefoot stride, commented on the wonderful biomechanics of my right foot, and then went and got two pairs of shoes. And a free pair of socks. Yay! Tried on both pairs of shoes, and unsurprisingly the dreamily comfortable ASICS lost. I'm now in a pair of Mizumo Wave Alchemy 8s with SuperFeet (as usual).
Advice:
Eric dispensed, as usual every time I get together with him, some great advice, tips and tidbits. Here's some of what I remember.
Form, Distance, Speed. In that order. Every one wants speed first. Do the right things first, then speed will follow, if you are patient.
I should be patient. The 50K next year at Mt. Si is, in his opinion, a better, more useful goal than the 50. That would give me more time to build base, and do well at the 50 miler, not just finish it.
Looking at my anaerobic VO2 and this site:http://www.runningforfitness.org/calc/equiv.php Eric thinks that the stated marathon time for my VO2 is achievable. He also points out that if I get my cadence rate up to 180 I/anybody could cut 20 minutes off their marathon time, without running faster.
My hips are extremely closed and locked up, something Val has noticed too. He recommended a PT guy and the "Pigeon", a yoga pose to help both my foot, and my hips.
Run tall; hunching causes you to lose up to 30% of your lung capacity.
When disucussing fueling and hydration, he strongly recommended fueling witha GU even at 60 minutes (I tend not to start until runs hit double digits. He recommended bringing (and drinking) water and a GU halfway for a 60 minute run, for example.
My right arm isn't as engaged when it swings as my left. More evidence of the locked hips. Also, the action of arm swing and hip rotation turns your torso into a billows, moving air in and out without using as much energy. Potentially using some flyes to strengthen the muscles and work on range of motion might help.
Asked if strength training would affect my aerobic system development, since I had heard that it might negatively affect it. He didn't answer now that I think about it, but other than core strength, he seems against it. He cited mass adding weight, decreasing flexibility and range of motion. I can disagree with little of that from the running perspective, and given my lack of flexibility and range of motion, losing more would be bad.
I think though, after talking with Val a little, that I will continue strength training. While Crossfit may not have it all, they have a point in their fitness standards about having abase of strength for basic functionality. I like that I feel strong again. It's making me feel more competent, capable, and at the risk of sounding goofy, more manly. I should be able to do physical things, beyond running. I may take Val's suggestion and dial it back to 2 days a week, and add replace a day with yoga or something similar. Looks like there's and evening yoga at my 24 Hour Fitness Tues and Thurs nights. Hmmm...
Other:
So by the time I'm slogging my way back home in the rain, and surprisingly bad traffic, I'm in a pretty damn foul mood about my upper end aerobic threshold. Like to the point of wanting to hit things with a sledgehammer. I forgot to bring food for after the test. Ah, the joys of low blood sugar. Some people get tired. I get angry. Thinks looked much better once I had lunch and could verbalize to Val.
Tuesday, March 24, 2009
3/24 Run and Workout
Tuesday was a great run. Temperature was chilly (44) but comfortable, a little windier than we've been having, but survivable. Apparently my light gloves are the key to comfort right now. Went counter clockwise around the lake to start the week off right. :) Plan is to go easy T, W, and then play around and run fast on Thursday.
PR for counterclockwise: 6.19 in 58:11 (9:24/mile) @ 151
------------------------------
Changes/notes of interest now in bold.
They moved the Olympic weightset/pad (and it may go a way in April), so I got to play with deadlifts again.
C2 Rowing Machine - 500 meters on 10 in 2:06.
Initial Pushup Set: 32
Situp Test: didn't do it.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Moved things around and did the 12" Single Leg jumps first. Slightly easier to keep form
Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break,
J2 was a little easier with it moved to the front of the routine
decided to play with the deadlifts. Bar was already set up. 1x10 reps @ 135#
P1, P2, P3, 1 min break, J
Deadlift set 2: 1x10 reps @ 135#
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
Deadlift set 3: 1x10 reps @ 135#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
40 second Side Planks
Decided that I'd just go ahead and see if I could do a bodyweight deadlift (175#). Managed to do %! Yay Me!
Deadlift set 4: 1x5 reps @ 175#
2 chipups
Pullups (Weight Assisted)
10@54, 5@54, 3@54
Bodyweight Dips
10, 7, 5
PR for counterclockwise: 6.19 in 58:11 (9:24/mile) @ 151
------------------------------
Changes/notes of interest now in bold.
They moved the Olympic weightset/pad (and it may go a way in April), so I got to play with deadlifts again.
C2 Rowing Machine - 500 meters on 10 in 2:06.
Initial Pushup Set: 32
Situp Test: didn't do it.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Moved things around and did the 12" Single Leg jumps first. Slightly easier to keep form
Did P1, P2, P3, J2, 1 min break, P1, P2, P3, J, 1 min break,
J2 was a little easier with it moved to the front of the routine
decided to play with the deadlifts. Bar was already set up. 1x10 reps @ 135#
P1, P2, P3, 1 min break, J
Deadlift set 2: 1x10 reps @ 135#
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
Deadlift set 3: 1x10 reps @ 135#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
40 second Side Planks
Decided that I'd just go ahead and see if I could do a bodyweight deadlift (175#). Managed to do %! Yay Me!
Deadlift set 4: 1x5 reps @ 175#
2 chipups
Pullups (Weight Assisted)
10@54, 5@54, 3@54
Bodyweight Dips
10, 7, 5
Monday, March 23, 2009
3/22 Long Run
Out the door Sunday into what I thought was a much warmer morning that Val says it was. :) Or it cooled off. The heat pump said it was 43, so shorts and a LS drifit. And gloves, because that seems to be a big key to my comfort interestingly enough. Val checked the temp when she got up and it was 38. Could have been I guess, but once I got moving it5 degrees didn't really matter.
Let myself warm up slowly the first mile between the air temps and Saturday's run/workout combo. Kept my heart rate down in the low 140s instead of trying to shoot for the low 150s like normal. It felt pretty good so I did my best to let my body pick the heart rate the whole run, and for the most part it wanted 146-148. I have to work a little (mostly mentally) to keep things in the low 150s so letting my body take care of itself made for a much mellower run.
Decided that since I had run Mill Creek in the one direction on Saturday I'd reverse my normal long run course through Mill Creek for some variety. It's always interesting how much shorter things are than you think they are when you're on the road. Even after all the times I've run variations on this route I still had to finesse things at the end to get the mileage I wanted.
I think the biggest advantage of the Sunday runs, even being run earlier, is that traffic is much lighter, and is thus quieter and more comfortable than say, Saturday. :)
Rand won 35th to 132nd, left up 132nd, right down Seattle Hill Road. Hit the new Buffalo Espresso stand, and looked at my mileage, expecting 5, was at 4. Hung a left down 35th again to the end of the easily runnable sidewalk having road. Tossed down a GU, then doubled back to head to 148th for the turn there into Mill Creek, but decided to run on the west side of the road for a change. The sidewalk there is owned by Mill Creek, and is as close to a trail as you can get in the city. Trees, winding trails, etc. Nice variety for the legs. GOMOTK surfaced and started bitching, but a second GU shut him up for a little bit.
Chugged through the 'trails' in Mill Creek proper. Again, I was surprised by how short this ended up being. After a mile of work, finally passed a woman out for her run when she stopped to walk. Chatted for a second or two, then kept moving. Hope she's recovering from her surgery OK. :)
Made it to Bothell-Everett Hwy and hung a left to 128th, then up and through the office park to Mill Creek Town Center, with another GU to fire me up. Only store open was the Spotted Cow Coffee and Creamery. Even LA Fitness was closed. Slackers. :)
Once I hit 132nd Again, I was doing some math in my head, so I did an out and back down 19th/Bothell Everett Hwy to 100th and then swung back onto 132nd back down to 35th and home. Snagged another GU in there somewhere.
Very interesting to see my HR go down as the GU's finally hit my system each time. Sometimes I could feel the energy level change, but not always. GOMOTK was grumbly on and off all run, but finally settled down in the last 5 miles or so to a dull roar. Getting new shoes this week, so we'll see if that corrects the problem.
I'm always surprised at how hard it is to fit a long run into a reasonable area without odd little machinations. Probably because they're long. :)
And the verdict is that letting your body do the thinking works. Faster than yesterday's 9 miler by 8 seconds/mile, and 4 points lower on HR. Happy Dance! :)
18.1 in 2:54:01 (9:37/mile) @ 147 bpm. All but 3 miles under 10, and one under 9 (a very pleasant downhill. :))
Finished the week with 47.89 miles. Goal was 46. :) So much for paying attention to my mileage so I don't go over. :)
Let myself warm up slowly the first mile between the air temps and Saturday's run/workout combo. Kept my heart rate down in the low 140s instead of trying to shoot for the low 150s like normal. It felt pretty good so I did my best to let my body pick the heart rate the whole run, and for the most part it wanted 146-148. I have to work a little (mostly mentally) to keep things in the low 150s so letting my body take care of itself made for a much mellower run.
Decided that since I had run Mill Creek in the one direction on Saturday I'd reverse my normal long run course through Mill Creek for some variety. It's always interesting how much shorter things are than you think they are when you're on the road. Even after all the times I've run variations on this route I still had to finesse things at the end to get the mileage I wanted.
I think the biggest advantage of the Sunday runs, even being run earlier, is that traffic is much lighter, and is thus quieter and more comfortable than say, Saturday. :)
Rand won 35th to 132nd, left up 132nd, right down Seattle Hill Road. Hit the new Buffalo Espresso stand, and looked at my mileage, expecting 5, was at 4. Hung a left down 35th again to the end of the easily runnable sidewalk having road. Tossed down a GU, then doubled back to head to 148th for the turn there into Mill Creek, but decided to run on the west side of the road for a change. The sidewalk there is owned by Mill Creek, and is as close to a trail as you can get in the city. Trees, winding trails, etc. Nice variety for the legs. GOMOTK surfaced and started bitching, but a second GU shut him up for a little bit.
Chugged through the 'trails' in Mill Creek proper. Again, I was surprised by how short this ended up being. After a mile of work, finally passed a woman out for her run when she stopped to walk. Chatted for a second or two, then kept moving. Hope she's recovering from her surgery OK. :)
Made it to Bothell-Everett Hwy and hung a left to 128th, then up and through the office park to Mill Creek Town Center, with another GU to fire me up. Only store open was the Spotted Cow Coffee and Creamery. Even LA Fitness was closed. Slackers. :)
Once I hit 132nd Again, I was doing some math in my head, so I did an out and back down 19th/Bothell Everett Hwy to 100th and then swung back onto 132nd back down to 35th and home. Snagged another GU in there somewhere.
Very interesting to see my HR go down as the GU's finally hit my system each time. Sometimes I could feel the energy level change, but not always. GOMOTK was grumbly on and off all run, but finally settled down in the last 5 miles or so to a dull roar. Getting new shoes this week, so we'll see if that corrects the problem.
I'm always surprised at how hard it is to fit a long run into a reasonable area without odd little machinations. Probably because they're long. :)
And the verdict is that letting your body do the thinking works. Faster than yesterday's 9 miler by 8 seconds/mile, and 4 points lower on HR. Happy Dance! :)
18.1 in 2:54:01 (9:37/mile) @ 147 bpm. All but 3 miles under 10, and one under 9 (a very pleasant downhill. :))
Finished the week with 47.89 miles. Goal was 46. :) So much for paying attention to my mileage so I don't go over. :)
Saturday, March 21, 2009
3/21 Med Long Run and Workout
Saturdays run was a bit chilly. Weather.com had it as 33, feels like 29. Needless to say, pants, jacket and gloves. :) Took the handheld for water since over an hour and I start to need it. Packed a couple of GUs in the pouch, but didn't need them.
I realized that I was going to be long on this run about a third of the way in. I had planned to do 8. Not so much. :) Pleasantly for the extra length, there were no major aches or pains, and Grumpy Old Man of the Knee (hereafter GOMOTK) only rolled over in bed and mumbled about kids on his lawn once or twice.
Got up and drove to start at the gym. A little bit of a late start what with pit stops, etc. so I didn't get on the road till 7:30. Ran down 19th, through Mill Creek, then down 35th and back to the gym. Actually ran on the West side of 19th for a change. Wow, living' large. :)
9.27 in 1:30:36 (9:46/mile) at 151 bpm
We'll see what the run and the workout mean for the Long Run on Sunday
-----------------------------
Tough workout right after the longer run.
C2 Rowing Machine - 500 meters on 10 in 2:09. Tried to go a little harder. Tough after the run. Need to watch a video or something and figure out form and technique.
Initial Pushup Set: 42 (YAY!)
No situp test, need to figure out how to hold my feet at the gym. Or try to do it unsupported. Bleah. :)
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)
One of the other trainers stopped me and gave me some really good advice about form and slowing down on the single leg jumps. Very helpful.
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
40 second Side Planks
2 chipups! I can do chinups! I was able to do some yesterday when I was playing around with Kaitlyn's new swingset. I had been so focused on pullups that I hadn't even tried chin ups.
Pullups (Weight Assisted)
7@54, 5@54, 4@54
Bodyweight Dips
10, 6, 4 (some of these may have been a little bit of a cheat)
I realized that I was going to be long on this run about a third of the way in. I had planned to do 8. Not so much. :) Pleasantly for the extra length, there were no major aches or pains, and Grumpy Old Man of the Knee (hereafter GOMOTK) only rolled over in bed and mumbled about kids on his lawn once or twice.
Got up and drove to start at the gym. A little bit of a late start what with pit stops, etc. so I didn't get on the road till 7:30. Ran down 19th, through Mill Creek, then down 35th and back to the gym. Actually ran on the West side of 19th for a change. Wow, living' large. :)
9.27 in 1:30:36 (9:46/mile) at 151 bpm
We'll see what the run and the workout mean for the Long Run on Sunday
-----------------------------
Tough workout right after the longer run.
C2 Rowing Machine - 500 meters on 10 in 2:09. Tried to go a little harder. Tough after the run. Need to watch a video or something and figure out form and technique.
Initial Pushup Set: 42 (YAY!)
No situp test, need to figure out how to hold my feet at the gym. Or try to do it unsupported. Bleah. :)
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)
One of the other trainers stopped me and gave me some really good advice about form and slowing down on the single leg jumps. Very helpful.
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)
2 sets
40 second Side Planks
2 chipups! I can do chinups! I was able to do some yesterday when I was playing around with Kaitlyn's new swingset. I had been so focused on pullups that I hadn't even tried chin ups.
Pullups (Weight Assisted)
7@54, 5@54, 4@54
Bodyweight Dips
10, 6, 4 (some of these may have been a little bit of a cheat)
Thursday, March 19, 2009
3/19 Run and Workout
Yes!!! That was an amazing run. Not quite a reminder run, but still. :) I'm sitting here post run with a grin on my face. Everything just gelled, knee cooperated, wind stayed manageable till the last half mile. 53ish, up to 13 mph winds
Noticed the road cambers to the left after I cross the top of the lake and change directions wonder if that's why my knee mumbled. It was much quieter this run though.
6.13 in 56:23 (9:12 /mile) @ 151 bpm avg. Only 2 seconds off 4:00 marathon pace (9:10)!!!!!
8:52
9:05
8:56
9:19
9:36
9:17
0.13 - 9:37
I thought cigarettes were an appetite suppressant. Not so much from the smokers I have to run past
I thought it might be cool if it were possible to make a pain camera (like IR Camera), to see hotspots, and injuries and pain, etc.
Jess asked about running at lunch. I'm lucky enough to have a building with a locker room and showers first off. Then my boss is a sports junky (hockey, soccer, lacrosse) who has done 2 marathons, and our boss is an ultramarathoner (100+ marathons or longer, only like 30 are marathons). If it doesn't affect your work, go run. :) (And eat at your desk.) :)
---------------------------------
They rearranged the functional room, and added what I suspect is an Olympic weightlifting pad. It was nice because I got to try some exercises I haven't been willing to go to the 'real' part of the gym and try. Big disadvantage is the amount of space it chews up. I'm a little worried the meat heads are going to be congregating in the only spot of the gym that was 'safe' for people who weren't banging weights around. We'll see.
Tried out the C2 rowing machine, since the CrossFit guys have it as a baseline. Did 500 meters on 10 in 2:28. Not too bad, and now that the I know how to use it I should be able to get faster.
Exercises I tried were all only with the black bar (which I guess is an Olympic bar (44 lbs.)) 3x10 deadlifts, 1x10 front squats, 1x10 presses.
Did my testing before I left for the gym
Initial SitUp Set: 52 (down a few from last week)
Initial Pushup Set: 21, and then I hit the ground. Still a little sore from Tuesday.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
forgot the 2 sets of 40 second Side Planks
Pullups (Weight Assisted)
7@54, 5@54, 3@54
Bodyweight Dips
8, 3, 3 (These hurt a little more)
Noticed the road cambers to the left after I cross the top of the lake and change directions wonder if that's why my knee mumbled. It was much quieter this run though.
6.13 in 56:23 (9:12 /mile) @ 151 bpm avg. Only 2 seconds off 4:00 marathon pace (9:10)!!!!!
8:52
9:05
8:56
9:19
9:36
9:17
0.13 - 9:37
I thought cigarettes were an appetite suppressant. Not so much from the smokers I have to run past
I thought it might be cool if it were possible to make a pain camera (like IR Camera), to see hotspots, and injuries and pain, etc.
Jess asked about running at lunch. I'm lucky enough to have a building with a locker room and showers first off. Then my boss is a sports junky (hockey, soccer, lacrosse) who has done 2 marathons, and our boss is an ultramarathoner (100+ marathons or longer, only like 30 are marathons). If it doesn't affect your work, go run. :) (And eat at your desk.) :)
---------------------------------
They rearranged the functional room, and added what I suspect is an Olympic weightlifting pad. It was nice because I got to try some exercises I haven't been willing to go to the 'real' part of the gym and try. Big disadvantage is the amount of space it chews up. I'm a little worried the meat heads are going to be congregating in the only spot of the gym that was 'safe' for people who weren't banging weights around. We'll see.
Tried out the C2 rowing machine, since the CrossFit guys have it as a baseline. Did 500 meters on 10 in 2:28. Not too bad, and now that the I know how to use it I should be able to get faster.
Exercises I tried were all only with the black bar (which I guess is an Olympic bar (44 lbs.)) 3x10 deadlifts, 1x10 front squats, 1x10 presses.
Did my testing before I left for the gym
Initial SitUp Set: 52 (down a few from last week)
Initial Pushup Set: 21, and then I hit the ground. Still a little sore from Tuesday.
3 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3, 1 min break, J2 (Left leg is definitely weaker.)
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
forgot the 2 sets of 40 second Side Planks
Pullups (Weight Assisted)
7@54, 5@54, 3@54
Bodyweight Dips
8, 3, 3 (These hurt a little more)
Wednesday, March 18, 2009
3/18 Med. Long Run
Trying to ramp up the mileage again this week, so this was a longer than normal lunch run. A comfortable 49 degrees, but a bit windy. Counterclockwise around the lake for some variety. :)
Decided as I was crossing the bridge on Eastlake that I didn't want to do a loop, then an out and back at the end to add the mileage, so I cut back onto Burke-Gilman after the bridge and headed towards UW. I only went about 3/4 of a mile out and back though. I didn't realize the B-G was so interpenetrated by roads. It really broke up my rhythm, so I just headed back.
Got passed by Jake just after I turned around. That boy is fast!
Did the last little bit I need as another out and back at the end. I'm really trying to be diligent about cutting off my runs closer to the target mileage this week since I've been adding over a mile a week in 'extra' the last few weeks.
8.05 miles in 1:18:47 (9:47/mile) @ 149 bpm avg. Fastest run counterclockwise by pace, even with the extra mileage! Yay! Some minor knee grumbling, but nothing too horrible. Do feel it a bit more on the downhills.
Apparently 6-7 miles is my "run at lunch without noticing" limit right now. I felt some mile tiredness after this run when I got up to walk to the bus to go home.
Decided as I was crossing the bridge on Eastlake that I didn't want to do a loop, then an out and back at the end to add the mileage, so I cut back onto Burke-Gilman after the bridge and headed towards UW. I only went about 3/4 of a mile out and back though. I didn't realize the B-G was so interpenetrated by roads. It really broke up my rhythm, so I just headed back.
Got passed by Jake just after I turned around. That boy is fast!
Did the last little bit I need as another out and back at the end. I'm really trying to be diligent about cutting off my runs closer to the target mileage this week since I've been adding over a mile a week in 'extra' the last few weeks.
8.05 miles in 1:18:47 (9:47/mile) @ 149 bpm avg. Fastest run counterclockwise by pace, even with the extra mileage! Yay! Some minor knee grumbling, but nothing too horrible. Do feel it a bit more on the downhills.
Apparently 6-7 miles is my "run at lunch without noticing" limit right now. I felt some mile tiredness after this run when I got up to walk to the bus to go home.
Tuesday, March 17, 2009
3/17 Birthday Run and Workout
Another lunch run around Lake Union clockwise.
Started out great. Was really thinking this was an indicator of additional improvements in this second 6 week base training period. Not so much. :) Overall time slower than I expected, but still a really good run.
In the low 40s and if I had believed Weather.com I wouldn't have gone out at all. It was just wonderful out. I took my gloves and had to carry them by mile 2. Right knee didn't even wake up and grumble till after mile 4, and was just hanging out after that.
I probably should have dialed it back the first mile. It's a cool split, but I fought with the top end of the hr range the entire mile, and I think it affected the rest of the run. This is the last week of base building for me. Two full 6 week cycles, so I should have seen some benefit. :) I'll take my morning HR sometime this week and see where my resting HR stands.
I'm really glad that this is the last week of the base training. I really need to start getting some faster runs in. We'll see what I end up running this week. The plan is to bump the weekly mileage again, but we'll see how the knee cooperates before I commit to anything. :) Shooting for 46 this week (and next week).
I blame the 10+ miles on hills. Yeah, that's it, hills... Actually the hills are during those miles, so... :)
6.35 in 1:01:57 (9:45/mile) @ 150 bpm
Split Paces:
1 - 8:53
2 - 9:41
3 - 9:43
4 - 10:19
5 - 10:23
6 - 9:32
.35 - 9:37
---------------------------------
Val got me Chocolate covered strawberries from Shari's Berries (and an Apple that I haven't tried yet, and took me to dinner at Azteca. Mmmmmm.
---------------------------------
Couldn't get the timing right for last weekend, so I took an extra couple days off of strength training.
Val helped me do some testing before I left for the gym
Initial SitUp Set: 54 (finally did this test. The popping from my Right hip flexor was a little disconcerting. Apparently I need to bump my goals up for the 100 Day Challenge)
2 sets
60 second Front Planks
Initial Pushup Set: 41 (Again, I'm going to need to bump 100 Day Challenge Goals)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3.
2 sets
12" PlyoBox Single Legged Jumps - Front - 10 reps each leg
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
2 sets
40 second Side Planks (up 10 secs from last week)
Pullups (Weight Assisted)
7@54, 5@54, 3@54 (changing my strategy here. Going to try to get 3 x 10, then change weight assist)
Bodyweight Dips
10, 5, 2 (same here, changing my strategy here. Going to try to get 3 x 10, then either add sets or reps. Haven't decided)
Started out great. Was really thinking this was an indicator of additional improvements in this second 6 week base training period. Not so much. :) Overall time slower than I expected, but still a really good run.
In the low 40s and if I had believed Weather.com I wouldn't have gone out at all. It was just wonderful out. I took my gloves and had to carry them by mile 2. Right knee didn't even wake up and grumble till after mile 4, and was just hanging out after that.
I probably should have dialed it back the first mile. It's a cool split, but I fought with the top end of the hr range the entire mile, and I think it affected the rest of the run. This is the last week of base building for me. Two full 6 week cycles, so I should have seen some benefit. :) I'll take my morning HR sometime this week and see where my resting HR stands.
I'm really glad that this is the last week of the base training. I really need to start getting some faster runs in. We'll see what I end up running this week. The plan is to bump the weekly mileage again, but we'll see how the knee cooperates before I commit to anything. :) Shooting for 46 this week (and next week).
I blame the 10+ miles on hills. Yeah, that's it, hills... Actually the hills are during those miles, so... :)
6.35 in 1:01:57 (9:45/mile) @ 150 bpm
Split Paces:
1 - 8:53
2 - 9:41
3 - 9:43
4 - 10:19
5 - 10:23
6 - 9:32
.35 - 9:37
---------------------------------
Val got me Chocolate covered strawberries from Shari's Berries (and an Apple that I haven't tried yet, and took me to dinner at Azteca. Mmmmmm.
---------------------------------
Couldn't get the timing right for last weekend, so I took an extra couple days off of strength training.
Val helped me do some testing before I left for the gym
Initial SitUp Set: 54 (finally did this test. The popping from my Right hip flexor was a little disconcerting. Apparently I need to bump my goals up for the 100 Day Challenge)
2 sets
60 second Front Planks
Initial Pushup Set: 41 (Again, I'm going to need to bump 100 Day Challenge Goals)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J: 18" PlyoBox Jumps - 3 sets - 10 reps
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3.
2 sets
12" PlyoBox Single Legged Jumps - Front - 10 reps each leg
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20#
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 20# (up from last week)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
2 sets
40 second Side Planks (up 10 secs from last week)
Pullups (Weight Assisted)
7@54, 5@54, 3@54 (changing my strategy here. Going to try to get 3 x 10, then change weight assist)
Bodyweight Dips
10, 5, 2 (same here, changing my strategy here. Going to try to get 3 x 10, then either add sets or reps. Haven't decided)
Monday, March 16, 2009
3/15 - St. Patricks Day Dash 2009 - Pre Race Report
On Sunday the 15th Val and I joined 19000 of our closest friends for the worst weather ever for a St. Patrick's Day Dash.
33-34 degrees, snow, wind, and rain. Good times! :)
Val finished her first race, and I couldn't be prouder of her!
3.75 miles in 48:23 (12:54/mile).
Some walking, some side stitching, some really great running. :)
And she's thinking about running the 5K at Beach To Chowder in June when I run.
A more detailed race report from me to follow, and maybe a guest post from Val. (Once she forgives me for badgering her for a guest post. :))
Lots of comments please. Pump her up! :)
33-34 degrees, snow, wind, and rain. Good times! :)
Val finished her first race, and I couldn't be prouder of her!
3.75 miles in 48:23 (12:54/mile).
Some walking, some side stitching, some really great running. :)
And she's thinking about running the 5K at Beach To Chowder in June when I run.
A more detailed race report from me to follow, and maybe a guest post from Val. (Once she forgives me for badgering her for a guest post. :))
Lots of comments please. Pump her up! :)
3/14 Long Run
Moved my long run back to Saturday since Sunday was the St. Patrick's Day Dash
We were over at a friend's place a little late so I slept in till 7 and then go up and got running. Was in the low 40s according to the house thermometer, but had started drizzling when I took out Toby, so shorts, jacket, and (yes, I can be trained) my gloves.
I suspect it was a little cooler than the house thermometer stated, but that could have been the wind. I don't normally mind running in the rain in short (if the temperature supports it) but it was chilly for the first little bit as the wind drove the rain onto my legs.
Tried a slightly different route that added some extra hills (wheee!). My knee grumbled lightly, but noting serious through the first part of the run. Pandora flaked out and I had to take my gloves off to mess with the iPhone just as I got into Mill Creek (about 4 miles in). Wow, that wind is chilly. It took a few minutes for my hands to start working normally once I got my gloves back on.
Realized my knew was bitchier, and my right hip flexor was starting to complain around mile 6, so I went ahead and took a GU, and as expected withing a few minutes the hip flexor was quiet and the knee was back down to a mumble.
Almost ended up saying nasty things about Garmy and the bezel and rain, but it came back to it's senses, and I didn't lose being in the HR training mode which was good for my mental state. :)
Took another GU around mile 10 as things were starting to get noisier again, and then had to do some random wandering around the neighborhoods to get the last 3/4 mile in. I was done at 12. No extra today. :) 12.03 miles in 1:59:59 (9:58/mile). I'm pretty dang happy with that pace. I certainly didn't think I was going to come in under 10.
Went up and thawed out in the shower. My Mom came over for the weekend, and to see Val at her first race. We all went shopping for race prep stuff for Val (she needed a jacket) and some stuff for little miss. The biggest surprise was a swing set for Kaitlyn. Thanks Mom!
Kaitlyn is currently obsessed with the swing seat that we got for her to use. It's sitting in the living room, where she gets in and out. And demands it be put in the sky. :)
We were over at a friend's place a little late so I slept in till 7 and then go up and got running. Was in the low 40s according to the house thermometer, but had started drizzling when I took out Toby, so shorts, jacket, and (yes, I can be trained) my gloves.
I suspect it was a little cooler than the house thermometer stated, but that could have been the wind. I don't normally mind running in the rain in short (if the temperature supports it) but it was chilly for the first little bit as the wind drove the rain onto my legs.
Tried a slightly different route that added some extra hills (wheee!). My knee grumbled lightly, but noting serious through the first part of the run. Pandora flaked out and I had to take my gloves off to mess with the iPhone just as I got into Mill Creek (about 4 miles in). Wow, that wind is chilly. It took a few minutes for my hands to start working normally once I got my gloves back on.
Realized my knew was bitchier, and my right hip flexor was starting to complain around mile 6, so I went ahead and took a GU, and as expected withing a few minutes the hip flexor was quiet and the knee was back down to a mumble.
Almost ended up saying nasty things about Garmy and the bezel and rain, but it came back to it's senses, and I didn't lose being in the HR training mode which was good for my mental state. :)
Took another GU around mile 10 as things were starting to get noisier again, and then had to do some random wandering around the neighborhoods to get the last 3/4 mile in. I was done at 12. No extra today. :) 12.03 miles in 1:59:59 (9:58/mile). I'm pretty dang happy with that pace. I certainly didn't think I was going to come in under 10.
Went up and thawed out in the shower. My Mom came over for the weekend, and to see Val at her first race. We all went shopping for race prep stuff for Val (she needed a jacket) and some stuff for little miss. The biggest surprise was a swing set for Kaitlyn. Thanks Mom!
Kaitlyn is currently obsessed with the swing seat that we got for her to use. It's sitting in the living room, where she gets in and out. And demands it be put in the sky. :)
Thursday, March 12, 2009
3/12 Run and Workout
Ran to SPU out and back again. 42 out, feels like 37. Yay, shorts weather! :)
Really good run. 5.28 miles in 49:13 (9:19/mile) @ 147 bpm average. Not sure how I got that speed and that HR, but I'll take it. I'm getting close to the end of this 6 week cycle, so maybe I'm starting to see some additional improvements. (One can hope)
Yesterday I raced a tugboat up the South ship canal bike trail and won. :) Admittedly it was towing something, but still. :)
Tech4o read 5.123 when we finished (so 97% accurate). 8332 steps apparently.
Right knee seized up when I stopped with 1/10 of a mile to go. Tried to work it out for that last little bit. Not a lot of progress, and walking the last block was painful. A hot shower and some leg extensions on the bench in the locker room, and no more pain. Scary. As I write this, all the tension and pain in the leg is gone. Reminds me a lot of the behaviors experienced by Sun Runner. Odd.
The cold and the snow must be playing hob with the humidity, my right hand is cracking again. It's always that hand, which is a bit annoying. Lotion is helping a bit, but not as much as I'd like.
-----------------------
Went to gym after Kaitlyn went down.
Initial Pushup Set: 37 ( last one might not have counted at at PT test. It was a bit wobbly)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps
J: 18" PlyoBox Jumps - 3 sets - 10 reps (decided to make the height change permanent)
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3.
Decided to try something I saw online when looking at PlyoBox drills. Single Legged Jumps onto the 12" PlyoBox. Tough for me. One set of 10 for each leg. Very slow and deliberate. Also a very good balance drill for me. (I guess I feel challenged by the constant CrossFit 'marathoners have a crappy vertical jump' stuff. :))
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20# (up since last workout)
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 17.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
2 sets
30 second Side Planks
Pullups (Weight Assisted)
5@48, 5@54, 5@54 (some improvement here)
Bodyweight Dips
7, 4, 3
Really good run. 5.28 miles in 49:13 (9:19/mile) @ 147 bpm average. Not sure how I got that speed and that HR, but I'll take it. I'm getting close to the end of this 6 week cycle, so maybe I'm starting to see some additional improvements. (One can hope)
Yesterday I raced a tugboat up the South ship canal bike trail and won. :) Admittedly it was towing something, but still. :)
Tech4o read 5.123 when we finished (so 97% accurate). 8332 steps apparently.
Right knee seized up when I stopped with 1/10 of a mile to go. Tried to work it out for that last little bit. Not a lot of progress, and walking the last block was painful. A hot shower and some leg extensions on the bench in the locker room, and no more pain. Scary. As I write this, all the tension and pain in the leg is gone. Reminds me a lot of the behaviors experienced by Sun Runner. Odd.
The cold and the snow must be playing hob with the humidity, my right hand is cracking again. It's always that hand, which is a bit annoying. Lotion is helping a bit, but not as much as I'd like.
-----------------------
Went to gym after Kaitlyn went down.
Initial Pushup Set: 37 ( last one might not have counted at at PT test. It was a bit wobbly)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps
J: 18" PlyoBox Jumps - 3 sets - 10 reps (decided to make the height change permanent)
Did P1, P2, P3, J, 1 min break, P1, P2, P3, J, 1 min break, P1, P2, P3.
Decided to try something I saw online when looking at PlyoBox drills. Single Legged Jumps onto the 12" PlyoBox. Tough for me. One set of 10 for each leg. Very slow and deliberate. Also a very good balance drill for me. (I guess I feel challenged by the constant CrossFit 'marathoners have a crappy vertical jump' stuff. :))
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5#
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 20# (up since last workout)
SB2: Free Motion Pulldowns - 12 Reps @ 20#
SS1: Overhead (Shoulder) Press - 10 reps @ 17.5#
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35#
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(still surprisingly hard by the third set)
2 sets
30 second Side Planks
Pullups (Weight Assisted)
5@48, 5@54, 5@54 (some improvement here)
Bodyweight Dips
7, 4, 3
Wednesday, March 11, 2009
3/11 Run
Apparently the tiredness in my calves was just residual from the long run on Sunday. No problems today, even with the workout last night.
Ran the same 5ish mile out and back to SPU that I did yesterday. Saw skinny Brooks jacket gal on the way back. Probably because I got out later. :) Lots of dogs out for walks today. Probably because it was warm enough for their people. :) 37 ish, or higher, comfortable enough for shorts, LS top, and gloves.
Amazing what feeling fresher and 5 points of HR will do for you: 5.29 miles in 50:14 (9:30/mile) @ 149 bpm avg. And even cooler, I had a 9:00 mile in there, too. :)
I need to bump my HR max on the Garmin down, since, as previously discussed, my Resting Heart Rate is down 5 points from my initial estimate. I'm loath to do it because I won't get that extra 2 points worth of speed ( :) ) and because I suspect my RHR is even lower. I checked it twice on one of those pharmacy blood pressure machines recently when shopping and got around a 46. I need to wear the Garmin to bed one night and see what we really get.
No workout tonight, thank goodness. Instead we get to go out to Azteca and meet/reconnect with a friend of Val's that she has known since was 2. Pretty cool.
Ran the same 5ish mile out and back to SPU that I did yesterday. Saw skinny Brooks jacket gal on the way back. Probably because I got out later. :) Lots of dogs out for walks today. Probably because it was warm enough for their people. :) 37 ish, or higher, comfortable enough for shorts, LS top, and gloves.
Amazing what feeling fresher and 5 points of HR will do for you: 5.29 miles in 50:14 (9:30/mile) @ 149 bpm avg. And even cooler, I had a 9:00 mile in there, too. :)
I need to bump my HR max on the Garmin down, since, as previously discussed, my Resting Heart Rate is down 5 points from my initial estimate. I'm loath to do it because I won't get that extra 2 points worth of speed ( :) ) and because I suspect my RHR is even lower. I checked it twice on one of those pharmacy blood pressure machines recently when shopping and got around a 46. I need to wear the Garmin to bed one night and see what we really get.
No workout tonight, thank goodness. Instead we get to go out to Azteca and meet/reconnect with a friend of Val's that she has known since was 2. Pretty cool.
Tuesday, March 10, 2009
3/10 Run and Workout
Got out on Tuesday a little early at 11:30. That 30 minutes meant there were a lot fewer other runners out and about, until the return let. Weather.com had the temp at 34 degrees, so I went out with jacket, gloves and watch hat. Saw Jim about 1/4 mile in and he though I was going to be overdress. "And that's why I wear layers." :)
Got passed by a tiny (I mean super skinny) gal just gliding by around 2 miles in. Nice looking Brooks jacket that goes on the recommendation list for Val. I already felt like I was plodding along with my calves still stiff and tight. (they finally loosened up around mile 3. Really? I don't warm up now till 3 miles into a run? I think I need to do some faster runs. :))
run ended up being 5.3 in 51:22 (9:42/mile) @ 145bpm avg. It's kind of nice having a scheduled taper week. The plan is for around 30 this week. Then we'll see how things look after the Dash on Sunday.
-----------------------
Went to gym after Kaitlyn went down. (Though one for Val, if they misbehave during story time do you cut off story time and put them to bed (what we did), or do you do a timeout, then read again. Probably no right or wrong answer. (I hope. :))
modifying workout summary for my record keeping. :)
Initial Pushup Set: 34 ( down 2 from last workout, go figure...)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps
J: 12" PlyoBox Jumps - 3 sets - 10 reps
Did P1, P2, P3, 1 min break (12" PlyoBox was in use so...), P1, P2, P3, 12" box was in use, so I just did the jumps using the 18". Tougher, and much more 'deliberate' than the short box. But I did them!!! (Big confidence booster for me. I don't feel like the most agile person most of the time, so this is a big 'step' :) for me.
Then I did P1,P2,P3 and the 18" PlyoBox Jumps again.
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5# (up from 25#)
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 17.5#
SB2: Free Motion Pulldowns - 12 Reps @ 20# (up from 17.5)
SS1: Overhead (Shoulder) Press - 10 reps @ 17.5# (up from 15#)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35# (I'm having more problems with my upper body with these than my legs. It may be time to consider 'real' squats.)
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(surprisingly hard by the third set)
2 sets
30 second Side Planks
Pullups
5@54, 5@60, 5@66
Bodyweight Dips
7, 5, 0 (tried for a third set. had nothing. :))
Got passed by a tiny (I mean super skinny) gal just gliding by around 2 miles in. Nice looking Brooks jacket that goes on the recommendation list for Val. I already felt like I was plodding along with my calves still stiff and tight. (they finally loosened up around mile 3. Really? I don't warm up now till 3 miles into a run? I think I need to do some faster runs. :))
run ended up being 5.3 in 51:22 (9:42/mile) @ 145bpm avg. It's kind of nice having a scheduled taper week. The plan is for around 30 this week. Then we'll see how things look after the Dash on Sunday.
-----------------------
Went to gym after Kaitlyn went down. (Though one for Val, if they misbehave during story time do you cut off story time and put them to bed (what we did), or do you do a timeout, then read again. Probably no right or wrong answer. (I hope. :))
modifying workout summary for my record keeping. :)
Initial Pushup Set: 34 ( down 2 from last workout, go figure...)
3 sets
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps
J: 12" PlyoBox Jumps - 3 sets - 10 reps
Did P1, P2, P3, 1 min break (12" PlyoBox was in use so...), P1, P2, P3, 12" box was in use, so I just did the jumps using the 18". Tougher, and much more 'deliberate' than the short box. But I did them!!! (Big confidence booster for me. I don't feel like the most agile person most of the time, so this is a big 'step' :) for me.
Then I did P1,P2,P3 and the 18" PlyoBox Jumps again.
3 sets of each superset. One superset cluster at at time. 1 minute rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 27.5# (up from 25#)
SC2: Pushups - 12 reps ( having to go to knees for part of sets 2 and 3)
SB1: Dumbbell Rows - 10 Reps @ 17.5#
SB2: Free Motion Pulldowns - 12 Reps @ 20# (up from 17.5)
SS1: Overhead (Shoulder) Press - 10 reps @ 17.5# (up from 15#)
SS2: Shoulder Abduction - 12 reps @ 5#
SL1: Dumbell Squats - 10 reps @ 35# (I'm having more problems with my upper body with these than my legs. It may be time to consider 'real' squats.)
SL2: Stability Ball Leg Extension - 12 reps (hold for 2 top and bottom)(surprisingly hard by the third set)
2 sets
30 second Side Planks
Pullups
5@54, 5@60, 5@66
Bodyweight Dips
7, 5, 0 (tried for a third set. had nothing. :))
Sunday, March 8, 2009
3/8 Long Run
Effin Daylight Savings. Alarm went off at 5. Checked the weather on the iPhone, 32 degrees, feels like 23. And it has snowed the night before. Started to try to procrastinate, and Val called me on it. I decided that despite how hellish it would be I'd just wuss out and run at the gym.
Got suited up, dealt with Toby, and was at the gym and on the treadmill by 5:45 or so. Actually locked up my bag for a change so I could make pitstops and waterstops and not feel paranoid about it. Set the dreadmill at 6.0 and 1% and got started. Brought Garmy and the HR monitor just so I'd have the data, but didn't use it to change pace or anything.
Banged out the first 5.1 miles with no problems, and made a pit stop. Realized that I only add 'makeup' miles when I run on the treadmill. "Oh, I have to speed up from 0 when I'm running, I'll add a 1/10 of a mile to make up for it."
Got back on, bumped the speed to 6.1 since my HR looked good, despite being inside ((it was cooler inside, maybe that helped), and 1%, and got started again. I was glad to be in the gym 4 miles later for a full service pitstop, and then back on the 'mill. Finished the middle 5 miles and bumped the speed up to 6.2.
After a another mile or so the wheels started getting wobbly. My right knee started complaining, and I started to feel like I was just seriously dragging ass. I actually stopped the treadmill to reset it so I didn't have to remember that I had a non full mile to run, so i could stop for a second. Twice. After the second time, around 12 miles in, I had a GU. Added an extra .1 again because I can't count.
And the GU didn't kick in for like 2 more miles. Probably because I should have been taking them earlier and was behind. It's frustrating since the last two 15 milers I was fine with no GU. Not enough glycogen after Saturday's run/workout combo?
In the last 3 miles or so, dialed the speed back down to 6.0 then I ran a mile, walked .1, ran a mile , walked .1 and then ran it out. Knee felt better once the GU kicked in, as expected. I'll be spending some quality time with the roller this week, since I've been bad about that the last week or so, and that and Vitamin I will take care of things. Good thing this week is a rest week. Another nail in the coffin of the current pair of shoes, too.
Despite the knee, the last two weeks have been confidence building. 41.89 last week and 42.55 this week. I'll fall back to around 32 this week (a planned fall back for a change) and then shoot for 41ish next week.
Then I finally get to add some speed work.
Final stats: 15.4 miles in 2:42:08 (10:32/mile). Without all the pitstops, and pity stops, it was faster, which makes me feel pretty good. 5@ 6.0, 5@6.1, 2.5@6.2, 2.5 @ 6.0.
Got suited up, dealt with Toby, and was at the gym and on the treadmill by 5:45 or so. Actually locked up my bag for a change so I could make pitstops and waterstops and not feel paranoid about it. Set the dreadmill at 6.0 and 1% and got started. Brought Garmy and the HR monitor just so I'd have the data, but didn't use it to change pace or anything.
Banged out the first 5.1 miles with no problems, and made a pit stop. Realized that I only add 'makeup' miles when I run on the treadmill. "Oh, I have to speed up from 0 when I'm running, I'll add a 1/10 of a mile to make up for it."
Got back on, bumped the speed to 6.1 since my HR looked good, despite being inside ((it was cooler inside, maybe that helped), and 1%, and got started again. I was glad to be in the gym 4 miles later for a full service pitstop, and then back on the 'mill. Finished the middle 5 miles and bumped the speed up to 6.2.
After a another mile or so the wheels started getting wobbly. My right knee started complaining, and I started to feel like I was just seriously dragging ass. I actually stopped the treadmill to reset it so I didn't have to remember that I had a non full mile to run, so i could stop for a second. Twice. After the second time, around 12 miles in, I had a GU. Added an extra .1 again because I can't count.
And the GU didn't kick in for like 2 more miles. Probably because I should have been taking them earlier and was behind. It's frustrating since the last two 15 milers I was fine with no GU. Not enough glycogen after Saturday's run/workout combo?
In the last 3 miles or so, dialed the speed back down to 6.0 then I ran a mile, walked .1, ran a mile , walked .1 and then ran it out. Knee felt better once the GU kicked in, as expected. I'll be spending some quality time with the roller this week, since I've been bad about that the last week or so, and that and Vitamin I will take care of things. Good thing this week is a rest week. Another nail in the coffin of the current pair of shoes, too.
Despite the knee, the last two weeks have been confidence building. 41.89 last week and 42.55 this week. I'll fall back to around 32 this week (a planned fall back for a change) and then shoot for 41ish next week.
Then I finally get to add some speed work.
Final stats: 15.4 miles in 2:42:08 (10:32/mile). Without all the pitstops, and pity stops, it was faster, which makes me feel pretty good. 5@ 6.0, 5@6.1, 2.5@6.2, 2.5 @ 6.0.
Saturday, March 7, 2009
3/7 Run and Workout
Saturday I got out the door and up to 24 Hour Fitness at 7. We had originally planned to have me run, then meet at the gym for workouts, but Val decided she wasn't up for it.
They had been predicting snow/rain, so I was pretty happy when I got up and it was 38, feels like 34 or something like that. It wasn't bad when I got started, but it was brutally windy for 2.5 miles from miles 2.5 to 5, down 35th, and up 100th. Psychologically, the worst was fighting my way up hill, while fighting the wind. Did see a couple of other runners, and everyone was friendly today. :) Got to explore a couple of new streets as I was adding mileage on. I loves the Gamin. :) Finished 7.26 in 1:11:19 (9:49/mile)@ 150 bpm average.
Grabbed my bag from the car, went inside the gym, changed clothes and did my workout.
PRetty sure I did 36 pushups to start with. Did 3 sets of everything, as listed. Forgot the side planks, but I did did weight assisted pullups 5@54, 5@60, 5@66 and bodyweight dips. Managed to get 5 dips, then 2, then 1/2, then 1/2
Got back in time to eat and shower before a high school friend of Val's (reconnected recently on Facebook) came over.
They had been predicting snow/rain, so I was pretty happy when I got up and it was 38, feels like 34 or something like that. It wasn't bad when I got started, but it was brutally windy for 2.5 miles from miles 2.5 to 5, down 35th, and up 100th. Psychologically, the worst was fighting my way up hill, while fighting the wind. Did see a couple of other runners, and everyone was friendly today. :) Got to explore a couple of new streets as I was adding mileage on. I loves the Gamin. :) Finished 7.26 in 1:11:19 (9:49/mile)@ 150 bpm average.
Grabbed my bag from the car, went inside the gym, changed clothes and did my workout.
PRetty sure I did 36 pushups to start with. Did 3 sets of everything, as listed. Forgot the side planks, but I did did weight assisted pullups 5@54, 5@60, 5@66 and bodyweight dips. Managed to get 5 dips, then 2, then 1/2, then 1/2
Got back in time to eat and shower before a high school friend of Val's (reconnected recently on Facebook) came over.
Thursday, March 5, 2009
3/5 Run and Workout
Of course when I looked out to check the weather before I went down to the locker room it was pouring. In the 40s, with 'real temperature' in the mid 30s so I kitted out in pants, jacket, gloves, etc... Walk out of the parking garage to no rain and sun. Are you kidding? Still chilly, so I just tucked my gloves away and got moving.
Tough run. Calves were really tired, and by the run it was most of my legs. God thing tomorrow is a rest day. :) Went counterclockwise around the lake, solo. 6.44 miles in 1:03:50 (9:55/mile) @ 147 bpm average. Dialed the Tech4O back to 39" and it seems to have helped. It reported 6.5 even when we stopped. Which works out to 99.1% accurate. Better. I'll be curious to see how it handles the hills on the loop near the house now.
Saw lots of running pairs out today. Almost all women, interestingly enough. Come to think of it I think 75% of the people I was out today were women. Interesting. I wonder what the average is normally. Have to pay more attention next week.
Went to the gym and did my workout after Kaitlyn went down, as usual. Upped everything to 3 sets at current weights. Added side planks, 3 sets of 5 weight assisted pullups, and tried to do some bodyweight dips. Did 2.5. :)
I've been intrigued by CrossFit since I heard about it, and I think I even posted some about it last year. I know I've linked to the SimpleFit, bodyweight CrossFit style stuff a few times. I'm not willing to commit to that level of hard-coreness at this point, but I find it really interesting.
Apparently there's a counterpart to the CrossFit strength family, Crossfit Endurance. And it appears to be based on some of the same principles as the regular Crossfit. The biggest thing that I found interesting is that there is absolutely NO long slow distance run. If I read the FAQ properly the longest run you would ever do is a 90 minute 'stamina' run. You can read the FAQ for all their gory details. This guy (V-Tach) has a much better response to counter their arguments than I can come up with. :)
I'm not sure I buy it. I know I they aren't selling anything and I can take it or leave it, so pardon the expression. I'm perfectly willing to admit I'm being stubborn and close minded on this one. :) I can see their plan working for up to 10K, and maybe even 1/2 marathon, but I'm having trouble with it at the marathon distance. It might be interesting to try one day though. (Even with other questions like: how ling is a CFE training cycle? How do you prepare for a race? Do you taper?)
The only thing that rubbed me completely the wrong way was the FAQ question about shoes. The very definite answer was "Racing Flats or as little a shoe as possible", and the logic was that a study shows that barefoot runners are more efficient. (When I spell checked this the spell checker changed it to effluent. snort.) Wow. Let's completely encourage people to destroy themselves because their biomechanics aren't being compensated for.
Tough run. Calves were really tired, and by the run it was most of my legs. God thing tomorrow is a rest day. :) Went counterclockwise around the lake, solo. 6.44 miles in 1:03:50 (9:55/mile) @ 147 bpm average. Dialed the Tech4O back to 39" and it seems to have helped. It reported 6.5 even when we stopped. Which works out to 99.1% accurate. Better. I'll be curious to see how it handles the hills on the loop near the house now.
Saw lots of running pairs out today. Almost all women, interestingly enough. Come to think of it I think 75% of the people I was out today were women. Interesting. I wonder what the average is normally. Have to pay more attention next week.
Went to the gym and did my workout after Kaitlyn went down, as usual. Upped everything to 3 sets at current weights. Added side planks, 3 sets of 5 weight assisted pullups, and tried to do some bodyweight dips. Did 2.5. :)
I've been intrigued by CrossFit since I heard about it, and I think I even posted some about it last year. I know I've linked to the SimpleFit, bodyweight CrossFit style stuff a few times. I'm not willing to commit to that level of hard-coreness at this point, but I find it really interesting.
Apparently there's a counterpart to the CrossFit strength family, Crossfit Endurance. And it appears to be based on some of the same principles as the regular Crossfit. The biggest thing that I found interesting is that there is absolutely NO long slow distance run. If I read the FAQ properly the longest run you would ever do is a 90 minute 'stamina' run. You can read the FAQ for all their gory details. This guy (V-Tach) has a much better response to counter their arguments than I can come up with. :)
I'm not sure I buy it. I know I they aren't selling anything and I can take it or leave it, so pardon the expression. I'm perfectly willing to admit I'm being stubborn and close minded on this one. :) I can see their plan working for up to 10K, and maybe even 1/2 marathon, but I'm having trouble with it at the marathon distance. It might be interesting to try one day though. (Even with other questions like: how ling is a CFE training cycle? How do you prepare for a race? Do you taper?)
The only thing that rubbed me completely the wrong way was the FAQ question about shoes. The very definite answer was "Racing Flats or as little a shoe as possible", and the logic was that a study shows that barefoot runners are more efficient. (When I spell checked this the spell checker changed it to effluent. snort.) Wow. Let's completely encourage people to destroy themselves because their biomechanics aren't being compensated for.
Wednesday, March 4, 2009
3/4 Walk and Run
Worked from home thanks to some bad traffic that had even blown out the express lanes the bus takes. This meant I got to go out and run with Val. We did a couple of run blocks and she wasn't feeling it, so we just turned it into a very pleasant walk. A bit chilly, in the low 40s, but comfortable.
I went back out a few hours later after lunch had settled and did 7.5 in 1:16:12 (10:09/mile) @ 149 bpm average. Felt a little tired. It had warmed up a few degrees, which was nice. It was really odd running the loop at home with that much traffic around. I'm not used to having to fight my way through intersections. :)
Reset the Tech4O to 40" running stride before I went out. It finished at 7.909 compared to 7.5 for the Garmin. I'll dial it back to 39" and try it again.
I went back out a few hours later after lunch had settled and did 7.5 in 1:16:12 (10:09/mile) @ 149 bpm average. Felt a little tired. It had warmed up a few degrees, which was nice. It was really odd running the loop at home with that much traffic around. I'm not used to having to fight my way through intersections. :)
Reset the Tech4O to 40" running stride before I went out. It finished at 7.909 compared to 7.5 for the Garmin. I'll dial it back to 39" and try it again.
Tuesday, March 3, 2009
3/3 Run, Workout, and Tech4O Review Part II
Tuesday was a GORGEOUS day in Seattle! iPhone said it was 55. Just wonderful. Perfect running temperature. Ran clockwise around lake, solo.
Both of my shins a little achy. Could be the front muscle down there, or it could be I got too aggressive when I rolled out this morning. :) My Right knee grumbled a little starting at mile 4. My current shoes are at 322 miles. I retired the first Foundations 7s at 346. May be about time for new kicks. Of course. They finally feel comfortable. That's probably the sign. :)
Ran with both Garmy and the Tech4O. I bumped the stride length for the runs on the Tech4O up 38 before I went out.
One annoying thing about the Tech4). If you go to exercise mode it automatically starts the session. This means that if you stop the session, then go back into exercise mode after the watch goes back to the clock automatically, it starts the session again.
Had some trouble with Garmys HR strap again. Tightened it up and used some puddle water (I know, ewwww) to get it wet again. Then it finally stopped losing it's mind. I got it wet before we left, but I must have been a bit conservative with the water.
Wandered through the exercise screens on the tech40 and noticed that speed is in mph. WTF? I don't know any runner who tracks their speed in mph, unless they're on a treadmill and it doesn't have a pace option.
During run I noticed that Tech4O was off by about .05 for every mile. At finish Garmy said we had done 6.39 in 1:01:20 (9:36/mile) @ 149 bpm. Tech40 said we had done 6.21. Which, if you do the math, is 95.7% accurate. Estimating, because of that whole annoying restart thing, the run was roughly 10000 steps. If we do the math for a 1" change of stride, that would add .158 miles, which doesn't quite get us to the distance. So I think I'll add 2" and we'll see how it looks on the next run.
Tech4O does have one big advantage that I can see over Garmy as either a HR Monitor, or if the distance estimation is reasonably accurate. That advantage is battery life. I'm considering a 50 miler, and realize that at my pace I will probably kill the battery in the Garmin before I'm done.
I'm trying to figure out a way to rank my runs by effort, distance and heart rate. I know Daniels has his points formulas, but I just want to be able to compare, and I don't recall he takes HR into account. Maybe multiply pace and distance by average hr to rank runs by effort? Hmmm....
Went to the gym after Kaitlyn went down and did the current workout. Started off with a pushup test to see how I stood for the 100 Day Challenge. Managed to do between 32 and 34. I kind of lost track in there, so we'll go with 32. This is great, because however many months ago when I did the evaluation for the 100 Pushups ting I only did like 20.
Did the rest of the workout normally, but was able to bump the chest press up to 27.5# dumbells and the squats to 35# dumbells (I wonder when you should switch to barbell squats?) I also did two sets of pullups 5@56, and 5@66. I can see why some articles don't like the weight assist. For some of the reps I really felt like I was letting the machine do the work for me.
Both of my shins a little achy. Could be the front muscle down there, or it could be I got too aggressive when I rolled out this morning. :) My Right knee grumbled a little starting at mile 4. My current shoes are at 322 miles. I retired the first Foundations 7s at 346. May be about time for new kicks. Of course. They finally feel comfortable. That's probably the sign. :)
Ran with both Garmy and the Tech4O. I bumped the stride length for the runs on the Tech4O up 38 before I went out.
One annoying thing about the Tech4). If you go to exercise mode it automatically starts the session. This means that if you stop the session, then go back into exercise mode after the watch goes back to the clock automatically, it starts the session again.
Had some trouble with Garmys HR strap again. Tightened it up and used some puddle water (I know, ewwww) to get it wet again. Then it finally stopped losing it's mind. I got it wet before we left, but I must have been a bit conservative with the water.
Wandered through the exercise screens on the tech40 and noticed that speed is in mph. WTF? I don't know any runner who tracks their speed in mph, unless they're on a treadmill and it doesn't have a pace option.
During run I noticed that Tech4O was off by about .05 for every mile. At finish Garmy said we had done 6.39 in 1:01:20 (9:36/mile) @ 149 bpm. Tech40 said we had done 6.21. Which, if you do the math, is 95.7% accurate. Estimating, because of that whole annoying restart thing, the run was roughly 10000 steps. If we do the math for a 1" change of stride, that would add .158 miles, which doesn't quite get us to the distance. So I think I'll add 2" and we'll see how it looks on the next run.
Tech4O does have one big advantage that I can see over Garmy as either a HR Monitor, or if the distance estimation is reasonably accurate. That advantage is battery life. I'm considering a 50 miler, and realize that at my pace I will probably kill the battery in the Garmin before I'm done.
I'm trying to figure out a way to rank my runs by effort, distance and heart rate. I know Daniels has his points formulas, but I just want to be able to compare, and I don't recall he takes HR into account. Maybe multiply pace and distance by average hr to rank runs by effort? Hmmm....
Went to the gym after Kaitlyn went down and did the current workout. Started off with a pushup test to see how I stood for the 100 Day Challenge. Managed to do between 32 and 34. I kind of lost track in there, so we'll go with 32. This is great, because however many months ago when I did the evaluation for the 100 Pushups ting I only did like 20.
Did the rest of the workout normally, but was able to bump the chest press up to 27.5# dumbells and the squats to 35# dumbells (I wonder when you should switch to barbell squats?) I also did two sets of pullups 5@56, and 5@66. I can see why some articles don't like the weight assist. For some of the reps I really felt like I was letting the machine do the work for me.
Monday, March 2, 2009
Challenges
I pulled the trigger on Marathon #2, Rock and Roll Seattle last week. (They finally got the course map up. Going to be an interesting run.) Now that the money's down, I'm committed. :) I'm feeling pretty good about this training cycle, especially with all the base building I've been doing. (And will continue to do till after St. Patrick's Day Dash with Val.) I think I can get my mileage up where I'd like it for the marathon (say around 55 mpw) and start getting some good quality speed sessions in to start getting faster.
I did commit to the 100 Day Fitness Challenge over at Butterflies and Running Shoes.
Here's what I've signed myself up for. :)
Goals:
+ Lose 10 lbs.
+ Be able to pass pushup component of Army PFT again. (42 pushups in 2 minutes)
+ Be able to pass situp component of Army PFT again. (52 situps in 2 minutes)
+ Be able to do at least 1 deadhang pullup
+ Get sodium consumption down into normal range (< 2400mg)
+ Increase Protein percentage to 25% of daily consumption consistently
+ Have completed 2-3 50 mile weeks
I did commit to the 100 Day Fitness Challenge over at Butterflies and Running Shoes.
Here's what I've signed myself up for. :)
Goals:
+ Lose 10 lbs.
+ Be able to pass pushup component of Army PFT again. (42 pushups in 2 minutes)
+ Be able to pass situp component of Army PFT again. (52 situps in 2 minutes)
+ Be able to do at least 1 deadhang pullup
+ Get sodium consumption down into normal range (< 2400mg)
+ Increase Protein percentage to 25% of daily consumption consistently
+ Have completed 2-3 50 mile weeks
Sunday, March 1, 2009
3/1 Long Run
Erin at Eri-thon had a great saying that I was repeating Sunday after the alarm went off at 5am. "You know you're a runner when you get up earlier on the weekends than you do during the week so you can get your long run in." :)
This felt like a tough 15.11 miles in 2:33:16 (10:08/mile) @ 149 avg heart rate. I really had a tough time warming my calves up and getting them to do something other than feel like lumps of dead weight. I blame the stairs I did on Saturday. :) Overall a tougher run than last week, but Val said I looked better coming in than last week, and the pace was on y 4 seconds off of last weeks.
I threw my jacket on my belt like I did last weekend, and like last weekend I needed it. It was warmer (high 40s) than last weekend, but like last weekend I could have used my gloves when it was raining. I used Val's Nike headphones with the weird little over the ear hook, and they worked great. I've been happy with the earbuds but the right ear is starting to go.
Ran through Mill Creek and up Seattle Hill Road. I realized that now that I'm a decent runner I really enjoy the rolling winding walking paths Mill Creek has. They're some nice variety. That variety, and the long gradual uphills and downhills I managed to get into this route made my right knee assembly beg for mercy. No pain, but it felt a little 'weak' during the last part of the run, and after. My left, normally my problem leg, was rock solid. Monday's a rest day, so we'll see how we feel on Tuesday.
Finally saw some other runners in the last two miles of the run. They were actually friently which was a nice change. :)
I'm pretty happy with the Lose It program for the iPhone that I've been playing with. I seem to be on track to lose the weight as it predicts, and I get to eat a LOT more because it's more accurately tracking exercise burned calories than I was. I got to eat almost 3800 calories thanks to the long run, 3100 on Saturday, etc... It's a lot of food to eat, and I need to really work on not filling the 'extra' calories with junk.
The other thing that's really nice is that is tracks sodium and cholesterol as well as macronutrients, and unlike my spreadsheet, summarizes in a nice one page chart. Looks like I really need to work on my increasing my protein intake to something closer to 20 or 25%, closer to what the Runners Diet recommends, especially with all the other workouts I'm doing.
The protein thing may be a challenge. I got some protein powder, but it's spendy, does nasty things to my morning breakfast shake, and smells funny. :) There's a big part of me that says that if you have to supplement that way then you probably need to look at your diet. Val devils advocated for me, and points out that I'm not exactly eating like a normal person, I'm in training for endurance events, and that may mean that supplementation is needed.
The other thing that Lose It points out is that I have to get my sodium intake under control. I am amazed at how much I'm consuming (3700mg)(RDA is < 2400). I'm also amazed at how much is in what foods. I think saturated fat may be a little high,but I need to do some more research on that. Also need to research more on trans fats, too. I'm stunned to find out that Bisquick has trans fats...
This felt like a tough 15.11 miles in 2:33:16 (10:08/mile) @ 149 avg heart rate. I really had a tough time warming my calves up and getting them to do something other than feel like lumps of dead weight. I blame the stairs I did on Saturday. :) Overall a tougher run than last week, but Val said I looked better coming in than last week, and the pace was on y 4 seconds off of last weeks.
I threw my jacket on my belt like I did last weekend, and like last weekend I needed it. It was warmer (high 40s) than last weekend, but like last weekend I could have used my gloves when it was raining. I used Val's Nike headphones with the weird little over the ear hook, and they worked great. I've been happy with the earbuds but the right ear is starting to go.
Ran through Mill Creek and up Seattle Hill Road. I realized that now that I'm a decent runner I really enjoy the rolling winding walking paths Mill Creek has. They're some nice variety. That variety, and the long gradual uphills and downhills I managed to get into this route made my right knee assembly beg for mercy. No pain, but it felt a little 'weak' during the last part of the run, and after. My left, normally my problem leg, was rock solid. Monday's a rest day, so we'll see how we feel on Tuesday.
Finally saw some other runners in the last two miles of the run. They were actually friently which was a nice change. :)
I'm pretty happy with the Lose It program for the iPhone that I've been playing with. I seem to be on track to lose the weight as it predicts, and I get to eat a LOT more because it's more accurately tracking exercise burned calories than I was. I got to eat almost 3800 calories thanks to the long run, 3100 on Saturday, etc... It's a lot of food to eat, and I need to really work on not filling the 'extra' calories with junk.
The other thing that's really nice is that is tracks sodium and cholesterol as well as macronutrients, and unlike my spreadsheet, summarizes in a nice one page chart. Looks like I really need to work on my increasing my protein intake to something closer to 20 or 25%, closer to what the Runners Diet recommends, especially with all the other workouts I'm doing.
The protein thing may be a challenge. I got some protein powder, but it's spendy, does nasty things to my morning breakfast shake, and smells funny. :) There's a big part of me that says that if you have to supplement that way then you probably need to look at your diet. Val devils advocated for me, and points out that I'm not exactly eating like a normal person, I'm in training for endurance events, and that may mean that supplementation is needed.
The other thing that Lose It points out is that I have to get my sodium intake under control. I am amazed at how much I'm consuming (3700mg)(RDA is < 2400). I'm also amazed at how much is in what foods. I think saturated fat may be a little high,but I need to do some more research on that. Also need to research more on trans fats, too. I'm stunned to find out that Bisquick has trans fats...
2/28 Run, Workout, and Tech4O Watch Review, Part I
Decided not to go to the gym Friday night and workout, instead I took it as a rest day. Val and I decided to try to use the child care at the gym on Saturday so we could both get some workouts/runs in.
Got Kaitlyn some breakfast, and went to the gym. The child care is 2 hours for $3 (and you can get cheaper if you buy in bulk) which is a pretty good deal. Kaitlyn seemed to have a good time, and settled in pretty well, so I think we'll be trying this again. The two hour limit is a challenge for me if I do a workout and a run, but Val was done earlier than me and took Kaitlyn home and let me finish my run.
Warmed up on the treadmill, which was a change, since I normally use the bike. I wanted to try to get my new Tech4o Men's Accelerator Pulse watch calibrated. The fine folks at Tech4o contacted me and sent me this to review a few weeks ago. I've been procrastinating about it since I got the Garmin around the same time, and I was going to have to calibrate this critter. And walking a couple hundred yards, and then running a couple hundred yards was so difficult. :)
I took a note of the number of steps I was at, walked .2 miles, made a note, and repeated for .2 miles at 6.0 (since that seems to be closes to my current speed). Using the cool tool (bottom left, labeled See Your Results) It looked like 30 walk, and 34 run. I had estimated 28 for the walk when I walked to the bus on Friday and it came out close, so I'll try it again and see what we get.
The watch has the accelerometer that records stride in the watch itself instead of a foot pod, which adds to its convenience factor. I did notice that the step count seems a little choppy, and it can be hard to get a good feel for how many you are currently at when moving. It seems a little hard to stop and start as well, especially compared to the Gamin 405 I'm currently using. The heartrate strap is bulkier than the one that comes with the Garmin, but not obnoxiously so, and is reasonably comfortable.
Did my new workout, adding two sets of weight assisted pull ups (5@54, 5@60). Starting to get a a handle on the routine, and feel more comfortable with it.
There was a basketball team in the functional training room doing some crazy plyometric drills. A little distracting in both the good and bad ways.
I did the pullups again because I'm considering doing the 100 Day Challenge at Butterflies and Running Shoes. (started on the 20th of Feb, but never too late to join in) It might help me stay focused on the non running components of my fitness routine. I'm thinking; lose 10 lbs, pass an Army PFT (42 push ups in 2 min., 52 sit ups in 2 min.) again, bodyweight pull ups (between 1 and 5), reduce my sodium intake, increase my protein intake (more on those last two in my next blog entry.) Still thinking about it, but leaning strongly in favor. :)
After I was done, and Val rejoined me, she 'challenged' me to a stair climb session. She was curious to see if we would generate the same wattage during a session. We did 5 minutes, and yes, we generate the same wattage. I bumped the speed up to 60 from 40 for this one and managed to get 18 flights of stairs in in 5 minutes. I was really working hard for the last two minutes, which surprised me a little. Great quad workout. Noticed that my stair climber, and the ones on either side of me, Vals and an empty one seemed to be picking up the signal from the HR monitor provided by Tech4O. A potential added benefit to the watch.
Ran 7 miles on the treadmill @ 1% and 6.1 mph. I felt like I was pretty fresh and could push a little without bumping my HR too high so I did 6.1 instead of 6.0 like I did on Wednesday. Looks like the HR strap that comes with the Accelerator Pulse is Polar compatible, or at least compatible with the Precor treadmills my gym uses. It seems to be a touch slower to respond on the treadmill than on the watch, but it definitely works. Never got my HR above 160, which is too high, normally, but the pace is reasonable for comparison. I think I biffed the pace length estimate for running since it came up pretty significantly short. (Something like 6.47 for the 7 miles.)(Which is why this is a Part I review) Next time I go to the gym I'll recalibrate it and try again.
I'm not thrilled with the interface on the watch itself, it's not very intuitive. The manual could be written a little less like a technical manual, and more like a user manual. I'm also a little annoyed with the fact that they calculate max HR instead of letting you input it (don't they know it's not that accurate for a big chunk of the population). I think there's a way to do a custom HR zone for warnings, but that's an ongoing bit of research. You can't download any data to the computer for analysis, but if all you are using right now is a sports watch you aren't going to miss that.
All of that being said, if I didn't have a Garmin, I'd consider getting one. For $89.99 you get a HR monitor with sports watch functionality at the minimum. That's at least comparable to other products on the market, and cheaper in a large number of cases. I think that once I get the pedometer/accelerometer calibrated, then it's value goes up even more. Then you can get accurate distance/speed estimates for your training for a great price. I'll comeback and give the additional features and distance/pace settings a better review in a future entry.
Thanks to The Great Fitness Experiment for a link to this fascinating article about 'doing it perfectly' for a month.
Got Kaitlyn some breakfast, and went to the gym. The child care is 2 hours for $3 (and you can get cheaper if you buy in bulk) which is a pretty good deal. Kaitlyn seemed to have a good time, and settled in pretty well, so I think we'll be trying this again. The two hour limit is a challenge for me if I do a workout and a run, but Val was done earlier than me and took Kaitlyn home and let me finish my run.
Warmed up on the treadmill, which was a change, since I normally use the bike. I wanted to try to get my new Tech4o Men's Accelerator Pulse watch calibrated. The fine folks at Tech4o contacted me and sent me this to review a few weeks ago. I've been procrastinating about it since I got the Garmin around the same time, and I was going to have to calibrate this critter. And walking a couple hundred yards, and then running a couple hundred yards was so difficult. :)
I took a note of the number of steps I was at, walked .2 miles, made a note, and repeated for .2 miles at 6.0 (since that seems to be closes to my current speed). Using the cool tool (bottom left, labeled See Your Results) It looked like 30 walk, and 34 run. I had estimated 28 for the walk when I walked to the bus on Friday and it came out close, so I'll try it again and see what we get.
The watch has the accelerometer that records stride in the watch itself instead of a foot pod, which adds to its convenience factor. I did notice that the step count seems a little choppy, and it can be hard to get a good feel for how many you are currently at when moving. It seems a little hard to stop and start as well, especially compared to the Gamin 405 I'm currently using. The heartrate strap is bulkier than the one that comes with the Garmin, but not obnoxiously so, and is reasonably comfortable.
Did my new workout, adding two sets of weight assisted pull ups (5@54, 5@60). Starting to get a a handle on the routine, and feel more comfortable with it.
There was a basketball team in the functional training room doing some crazy plyometric drills. A little distracting in both the good and bad ways.
I did the pullups again because I'm considering doing the 100 Day Challenge at Butterflies and Running Shoes. (started on the 20th of Feb, but never too late to join in) It might help me stay focused on the non running components of my fitness routine. I'm thinking; lose 10 lbs, pass an Army PFT (42 push ups in 2 min., 52 sit ups in 2 min.) again, bodyweight pull ups (between 1 and 5), reduce my sodium intake, increase my protein intake (more on those last two in my next blog entry.) Still thinking about it, but leaning strongly in favor. :)
After I was done, and Val rejoined me, she 'challenged' me to a stair climb session. She was curious to see if we would generate the same wattage during a session. We did 5 minutes, and yes, we generate the same wattage. I bumped the speed up to 60 from 40 for this one and managed to get 18 flights of stairs in in 5 minutes. I was really working hard for the last two minutes, which surprised me a little. Great quad workout. Noticed that my stair climber, and the ones on either side of me, Vals and an empty one seemed to be picking up the signal from the HR monitor provided by Tech4O. A potential added benefit to the watch.
Ran 7 miles on the treadmill @ 1% and 6.1 mph. I felt like I was pretty fresh and could push a little without bumping my HR too high so I did 6.1 instead of 6.0 like I did on Wednesday. Looks like the HR strap that comes with the Accelerator Pulse is Polar compatible, or at least compatible with the Precor treadmills my gym uses. It seems to be a touch slower to respond on the treadmill than on the watch, but it definitely works. Never got my HR above 160, which is too high, normally, but the pace is reasonable for comparison. I think I biffed the pace length estimate for running since it came up pretty significantly short. (Something like 6.47 for the 7 miles.)(Which is why this is a Part I review) Next time I go to the gym I'll recalibrate it and try again.
I'm not thrilled with the interface on the watch itself, it's not very intuitive. The manual could be written a little less like a technical manual, and more like a user manual. I'm also a little annoyed with the fact that they calculate max HR instead of letting you input it (don't they know it's not that accurate for a big chunk of the population). I think there's a way to do a custom HR zone for warnings, but that's an ongoing bit of research. You can't download any data to the computer for analysis, but if all you are using right now is a sports watch you aren't going to miss that.
All of that being said, if I didn't have a Garmin, I'd consider getting one. For $89.99 you get a HR monitor with sports watch functionality at the minimum. That's at least comparable to other products on the market, and cheaper in a large number of cases. I think that once I get the pedometer/accelerometer calibrated, then it's value goes up even more. Then you can get accurate distance/speed estimates for your training for a great price. I'll comeback and give the additional features and distance/pace settings a better review in a future entry.
Thanks to The Great Fitness Experiment for a link to this fascinating article about 'doing it perfectly' for a month.
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