I had planned to go to the gym to work out on Thursday. I changed things up and gave myself an extra day of rest, and did the workout on Friday with the run, so I wasn't spending the entire week at the gym. Got to the gym at 9 and got started with the workout.
Warmed up with 15 minutes on the bike. Around 3 miles distance at 90 rpms (around 14mph). I had never heard of watts before (apparently it's a measure of power cyclists use), I was in the 80s. Maxed my heart rate at 100 or so. Not sure how any of those statistics rank relative to anything.
Did the same workout I did on Tuesday, but added some bridges for the glutes, and some push ups after the 'strength' training session. Push ups ended up being one full set of 20, then 8 good ones, and 12 on the knees for the second set.
Always interesting to people watch. There was a gal who was pretty obviously a runner doing a pretty intense core workout. She had a sheet from 24 hour fitness. I should have asked her who her trainer was, but didn't. If I see her again. I might.
5 mile run. 6.6 max (for 0.2), 5.2 low, 5.2 average. Not a bad run given all the other stuff before hand.
Wednesday, January 14, 2009
Tuesday, January 13, 2009
Behind - Catching Up Soon
Not that everyone is waiting with baited breath to hear about my last couple of runs, but I'm 4 runs behind and will try to get caught up tomorrow. :)
It's been busy with work, sock Kaitlyns, sick Vals, and root canals. :)
It's been busy with work, sock Kaitlyns, sick Vals, and root canals. :)
Friday, January 9, 2009
1/7 Run - Treadmill
With all the rain it was probably clear enough to go out for the 5 miler on the streets, but hey it was raining, and I have access to a treadmill. :) Despite what the Army says you don't need to train for discomfort. :) I really do need to get out and see how well the GPS part of the watch works. But I need a functional PC to look at the data, and I don't want to use my work machine for it, so I can wait.
5 miles @ 1%. max was 6.6 for about 0.2 again, low was 4.7, average was 5.2. The outside of my right calf was pretty crampy/twitch again. I spent some quality time rolling it out, and I think I may have beaten it down.
I skipped going to my workout on Thursday so I can get into a M, W, F schedule for the strength training. That and I was feeling pretty baked. I had the Kaitlyn shift for the day (sick day for me because of her). Mild fever and pretty wheesy. Hopefully it won't mean we have to cancel her party on Saturday. Between that and the antibiotics I'm taking as a precursor to my root canal next week... (Penicillin seems to cause me odd aches and cramps. That might be what's going on with my calf, come to think of it.)
5 miles @ 1%. max was 6.6 for about 0.2 again, low was 4.7, average was 5.2. The outside of my right calf was pretty crampy/twitch again. I spent some quality time rolling it out, and I think I may have beaten it down.
I skipped going to my workout on Thursday so I can get into a M, W, F schedule for the strength training. That and I was feeling pretty baked. I had the Kaitlyn shift for the day (sick day for me because of her). Mild fever and pretty wheesy. Hopefully it won't mean we have to cancel her party on Saturday. Between that and the antibiotics I'm taking as a precursor to my root canal next week... (Penicillin seems to cause me odd aches and cramps. That might be what's going on with my calf, come to think of it.)
Wednesday, January 7, 2009
1/6 Personal Training and Run - Treadmill
Had the first 'real' personal training appointment before the run.
Forgot to warm up so I did 5 minutes on bike at around 90rpm on 5. Thighs definitely burned. The bike really is a different set of muscles. I'm going to have to add more bike to my routine. Val suggested, given how her trainer makes her do 15 bike, 15 elliptical, then run, that I do the bike as my warm up instead of walking. That sounds a lot like work, though. :)
Workout ended up having a core and balance section
planks - hold 10 seconds, relax. 10 reps
hip extensions (heels on yoga ball) hold 10 secs, relax. 10 reps
one leg balance with lateral leg extension - 20 reps (10 per leg as I recall)
And then a circuit training component
seated db chest press on ball, 5# weights, slow count, 20 reps
standing db rows, 8# weights, slow count, 20 reps
seated overhead press, 5# weights, slow count, 20 reps
ball squats, slow count, 20 reps
90 seconds of rest, then repeat
The outside of my right calf had some nasty intermittent twinges for the better part of the run. Not sure if it was from the workout, or, more likely, from making the mistake of wearing a pair of my crap shoes to work.
6 miles @ 1%. Another slow run. It was really hot. ALL of the treadmills were filled, and a huge amount of the other equipment as well. It was super hot and I was sweating like a pig. Between the workout, and a crappy night's sleep I was tired, so this went slowly. 6.6 max (for 0.2), 4.6 low avg = forgot to get the info, probably close to 5.0
Hot gym, heavy shirt, even dri-fit == tender nipples, even after 5 miles. I'm just buying stock in Band Aids and being done with it.
Forgot to warm up so I did 5 minutes on bike at around 90rpm on 5. Thighs definitely burned. The bike really is a different set of muscles. I'm going to have to add more bike to my routine. Val suggested, given how her trainer makes her do 15 bike, 15 elliptical, then run, that I do the bike as my warm up instead of walking. That sounds a lot like work, though. :)
Workout ended up having a core and balance section
planks - hold 10 seconds, relax. 10 reps
hip extensions (heels on yoga ball) hold 10 secs, relax. 10 reps
one leg balance with lateral leg extension - 20 reps (10 per leg as I recall)
And then a circuit training component
seated db chest press on ball, 5# weights, slow count, 20 reps
standing db rows, 8# weights, slow count, 20 reps
seated overhead press, 5# weights, slow count, 20 reps
ball squats, slow count, 20 reps
90 seconds of rest, then repeat
The outside of my right calf had some nasty intermittent twinges for the better part of the run. Not sure if it was from the workout, or, more likely, from making the mistake of wearing a pair of my crap shoes to work.
6 miles @ 1%. Another slow run. It was really hot. ALL of the treadmills were filled, and a huge amount of the other equipment as well. It was super hot and I was sweating like a pig. Between the workout, and a crappy night's sleep I was tired, so this went slowly. 6.6 max (for 0.2), 4.6 low avg = forgot to get the info, probably close to 5.0
Hot gym, heavy shirt, even dri-fit == tender nipples, even after 5 miles. I'm just buying stock in Band Aids and being done with it.
Tuesday, January 6, 2009
1/5 Run - Treadmill
Another 5 miles @ 1% on the treadmill. 6.6 for about .2 miles as I got started then down into the low 6s, high 5s, bottomed out at 5.2, average was 5.5 or 5.6. I really had trouble this run, just didn't feel it at all. I blame the first day back at work and walking in my boots. :) Had some acid reflux by the end of the bottle of water, that I felt like I needed a lot of.
I'm going to have to get some better headphones for the iPod/iPhone. The new headphones that shipped with the iPhone have shorted on two runs, and this time I wasn't able to get them to work again till they dried out. I think it's the microphone/clicker, and I'm hoping that's not completely cooked, since it doesn't register clicks anymore.
It was a good people watching night. I've been going enough that I'm starting to see regulars, which is just interesting. Especially when they're running faster than me. :) The fast gal was there again, and looked liked she had wiped herself out.
My Garmin lost it's mind and either picked up some on elses HR monitor, or I had the HR monitor in the wrong spot for a while. Very odd.
TV was pretty good for this session. 2 and a Half Men, which I don't normally watch was pretty funny. I do have to say I wondered about the channel selections after the guy ahead of me got of of his TV equipped treadmill. I looked up and I'm looking at naked, sweaty men writhing around on the ground in an embrace. Turns out it was UFC or something like that. :) Worst Week, which I had never seen before was on. Lord I wish I could have had a remote to change the channel. I hated Meet The Parents, and this is that serialized. I just wanted to beat the parents to death with a shovel. Sorry. :)
Really busy too. Resolutionistas were out in force. :)
I'm going to have to get some better headphones for the iPod/iPhone. The new headphones that shipped with the iPhone have shorted on two runs, and this time I wasn't able to get them to work again till they dried out. I think it's the microphone/clicker, and I'm hoping that's not completely cooked, since it doesn't register clicks anymore.
It was a good people watching night. I've been going enough that I'm starting to see regulars, which is just interesting. Especially when they're running faster than me. :) The fast gal was there again, and looked liked she had wiped herself out.
My Garmin lost it's mind and either picked up some on elses HR monitor, or I had the HR monitor in the wrong spot for a while. Very odd.
TV was pretty good for this session. 2 and a Half Men, which I don't normally watch was pretty funny. I do have to say I wondered about the channel selections after the guy ahead of me got of of his TV equipped treadmill. I looked up and I'm looking at naked, sweaty men writhing around on the ground in an embrace. Turns out it was UFC or something like that. :) Worst Week, which I had never seen before was on. Lord I wish I could have had a remote to change the channel. I hated Meet The Parents, and this is that serialized. I just wanted to beat the parents to death with a shovel. Sorry. :)
Really busy too. Resolutionistas were out in force. :)
Monday, January 5, 2009
1/3 Long Run - Treadmill
10.5 on the treadmill. I must be getting used to it, because it wasn't quite as bad as it was last week. :)
First 5.5, 6.7 max (I touched it, but not for any significant time), 5.2 low, average 5.6
Waterbottle refill was much more efficient. Had my rhythm. Killed the treadmill at 5.5, slid to a stop, trotted over and refilled, trotted back and reset everything and never got below a 144 on my heart rate.
Last 5 was 5.2 max 5.1 low, 5.1 average
I do have to say that one of the things people don't talk about is that gas in the gym is a little more embarrassing than it is on the road. :) There is an advantage to starting these runs at 9 at night. There's not that many people around. :)
Surprising me, My upper body was a little sore from 45 minutes of holding myself u on the foam roller. Nothing major, but another indicator that I need to do something to remedy that problem.
First 5.5, 6.7 max (I touched it, but not for any significant time), 5.2 low, average 5.6
Waterbottle refill was much more efficient. Had my rhythm. Killed the treadmill at 5.5, slid to a stop, trotted over and refilled, trotted back and reset everything and never got below a 144 on my heart rate.
Last 5 was 5.2 max 5.1 low, 5.1 average
I do have to say that one of the things people don't talk about is that gas in the gym is a little more embarrassing than it is on the road. :) There is an advantage to starting these runs at 9 at night. There's not that many people around. :)
Surprising me, My upper body was a little sore from 45 minutes of holding myself u on the foam roller. Nothing major, but another indicator that I need to do something to remedy that problem.
Saturday, January 3, 2009
1/2 Run - Personal Training and Treadmill Run
5 miles on the treadmill at 1% incline. Max 6.8, min 5.0, average 5.3.
Did the run after my first 'real' personal training session. We got these training sessions a part of a package that kept our renewal rates down by a significant chunk. I'm not sure where the money is going to come from if I need/want session after the 4 I have. Val and I will have to figure that out.
This session finished my assessment with some sort of standing squat thing that I did a couple dozen times while he looked at me. Then finally a 45 minute block of instruction of using the foam roller (and its friend the medicine ball) to do stretching. Supposedly the SMR type rolling/stretching works better than the old fashioned static stretching I 'grew up' with.
One of the bigger tricks he showed/told me was to stop on any 'hot spots' for 30 or 40 seconds and just sit there. I've just been rolling back and forth and it's helped, but stopping and going a little more slowly really helped. He also mentioned that when doing your calves you shouldn't roll back and forth. Ankles to knees, reset, and repeat. Apparently there are some one-way valves in the calf area that rolling 'down' can affect and create varicose veins. (I think that's what he said. :)).
The medicine ball was for some point rolling on the inside of the thighs (adductors) and calves, as well as up the side of the back. Painful but effective. He worked the upper body as well. One of them was using the roller lengthwise down the spine and you hold your arms at 90degree angles and just sit there. his elbows touched the ground. Mine just hung out there in space. :) Even he commented that we 'might' need to work on my range of motion a little. :)
He also had what seemed to be some good input on the form/biomechanics thing with my right foot. According to him strengthening my glutes (butt), quads (thihg) and the front of my calf (soleus?) would really help me keep proper form.
I've got a strength training session with him on Tuesday, so we'll see how that goes.
Did the run after my first 'real' personal training session. We got these training sessions a part of a package that kept our renewal rates down by a significant chunk. I'm not sure where the money is going to come from if I need/want session after the 4 I have. Val and I will have to figure that out.
This session finished my assessment with some sort of standing squat thing that I did a couple dozen times while he looked at me. Then finally a 45 minute block of instruction of using the foam roller (and its friend the medicine ball) to do stretching. Supposedly the SMR type rolling/stretching works better than the old fashioned static stretching I 'grew up' with.
One of the bigger tricks he showed/told me was to stop on any 'hot spots' for 30 or 40 seconds and just sit there. I've just been rolling back and forth and it's helped, but stopping and going a little more slowly really helped. He also mentioned that when doing your calves you shouldn't roll back and forth. Ankles to knees, reset, and repeat. Apparently there are some one-way valves in the calf area that rolling 'down' can affect and create varicose veins. (I think that's what he said. :)).
The medicine ball was for some point rolling on the inside of the thighs (adductors) and calves, as well as up the side of the back. Painful but effective. He worked the upper body as well. One of them was using the roller lengthwise down the spine and you hold your arms at 90degree angles and just sit there. his elbows touched the ground. Mine just hung out there in space. :) Even he commented that we 'might' need to work on my range of motion a little. :)
He also had what seemed to be some good input on the form/biomechanics thing with my right foot. According to him strengthening my glutes (butt), quads (thihg) and the front of my calf (soleus?) would really help me keep proper form.
I've got a strength training session with him on Tuesday, so we'll see how that goes.
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