Treadmill Speed Intervals

I took my neighbor's dog for a walk a couple times today. This evening, a local band, Common Ground, was playing in the park, so Lucy & I sat down and listened for while. They performed mostly country covers and were pretty good. The weather was once again very pleasant, so it was a nice evening out, at least for me.

Workout

August 25, Tuesday
4:44 p.m. CT
Warm up: .5 mile walk
Distance: 6.04 miles, treadmill P4L9
Duration: 1:01:53
Pace ave: 10:14 [9:54 for the middle 4.04 miles]
HR ave 157, max 179
Cool down: .5 mile walk
Shoes: Pegasus 25

1 mile@5.5 (1%), 4.04 miles ([1 minute@5.6, 6.0, 5.6, 6.6, 7.0] x 8) (0%), 1 mile @5.5 (1%)

Felt really good during and after this workout and nothing hurts. Third straight morning without a back ache, too. Woot!

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 146.4, post run 145.4
bf: 28%
pulse: n/a
bp: n/a
bg: n/a

Crappy 3 Miles in a Hot Gym

Went to lunch at Houston's today. Had the sashimi tuna salad and 1/2 a slice of their extremely yummy key lime pie. delicious! Come to think of it, since I didn' t have breakfast, I haven't eaten much today which would negatively impact my (already crappy) workout, too.

Workout

August 20, Thursday
4:44 p.m. ET
Warm up: .5 mile walk
Distance: 3.0 miles, treadmill 1%
Duration: 31:02.8
Pace ave: 10:20
HR ave 163, max 185
Cool down: .5 mile walk
Too friggin' hot in the gym!
Shoes: Yellow Pegasus

Intended to run for a mile to warm up, then do 8x400 with 400m recovery jogs followed by another mile as a cool down. Did the first mile and 4x400 with 400m recovery jogs and that was that. 1@5.5, (400@6.7++, 400@5.2) x 4

I guess because of the warmth in the gym, my HR wasn't recovering much at all on the last two recovery jobs. Back was okay until about .3 mile into the 1/2 mile cool down walk & then a little niggling ache started. Nothing particularly uncomfortable, though.

I've got to get back to some consistent training. This hit-or-miss stuff isn't working out too well! (Duh!)

Stationary Bike and 7x400 on the Treadmill

I flew back to Indiana from Orlando today. Even though I'm glad to escape the humidity, I'm not all that thrilled to be back in Princeton. I'm getting pretty close to reaching critical mass on moving elsewhere. Just gotta figure out which elsewhere. It's a big country.

Workout

July 6, Monday
4:15 p.m. ET
Planet Fitness, Orlando
Duration: 1:02:50
Distance: 17.something miles
Stationary bike, "cascades" @ levels 7 & 8
RPM 95-100

This was a good workout, but was pretty much soaked by the end. I wanted to get in about an hour of cross-training, but I didn't want to kill my legs since yesterday was a long run.

July 7, Tuesday
7:55 p.m. CT
Warm up: .5 mile walk
Distance: 5.5 miles, treadmill 1%
2 miles@5.3: 22:54, HR ave 140, max 147
2.5 miles 7x400: 25:48, HR ave 156, max 177
[6.8, 6.9, 7.0, 7.1, 7.2, 7.0, 6.8 with ~1 min recovery walks@4.0]
1 mile@5.3: 11:28, HR ave 154, max 160
Duration: 1:00:10
Cool down: .5 mile walk
Shoes: Pegasus 25

I didn't much want to be on the treadmill, but it was too late to run outside and do speedwork. My legs felt pretty good, but I had some trouble breathing on the intervals, especially the last 100-150 meters of each one after the first couple. After running, I did three set of bench press with dumbbells just to give my triceps a little work.

Short Speed Intervals

Today kicked my butt ... lots of work in the yard planting flowers, edging (manually) along the sidewalks and drive, mowing, and cleaning up the mess. Had to take advantage of a nice day without rain. All that followed by my run. Whew. Will be sore tomorrow and Thursday, I'm sure.

Workout

May 5, Tuesday
5:21 p.m. CT
Warm up: .5 mile walk
Distance: 5.8 miles
Duration: 1:06:05
Pace ave: 11:23
HR ave 147, max 179
Cool down: .5 mile walk
Shoes: Pegasus 25

Treadmill@1%
2 miles@5.2, [400m@6.7, 240m@4.0, 600m@6.6, 240m@4.0] x 2, 2 miles@5.2

It's about time to get new shoes, probably past time to get them. Have been starting to get those "need new shoes" niggly aches when I'm running.

I'm doing the same speed workout as the GERWC (Evansville running club). I'm guessing this one was short because of the 10k race coming up on Saturday.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 151.4
bf: 30%
pulse: n/a
bp: n/a
bg: n/a

Speed Pyramid

I spent about 5 hours today out at River Oaks which is a nursing home/assisted living/rehabilitation facility in Princeton. We moved Granddad there this morning. I left & fetched Gran around 12:30 or 1 or so. Took her back home a little after 4.

Workout

April 28, Tuesday
7:11 p.m. CT
Warm up: .5 mile walk
Distance: 6.5 miles
Duration: 1:10:52
Pace ave: 10:46
HR ave 156, max 180
Cool down: .5 mile walk
Shoes: Pegasus 25

Treadmill 1%
1 mile@5.2
400m6.7, .25@5.0
600m@6.6, .25@5.0
800m@6.6, .25@5.0
1000m@6.4, .25@4.0
800m@6.5, .15@4.0, .1@5.0
600m@6.6, .15@4.0, .1@5.0
400m@6.7
.15@4.0
.35@5.2
.5@5.o

I felt so crappy after that first 600 that I almost just quit. Then when I did the 800, I did it at 6.6 instead of 6.5. It felt better, tho, than the 600 did. And the paces aren't that fast, right around 5K pace. Hmmm. I felt pretty tired all day, though, so I guess it carried through. I feel better post-workout than I have all day.

Food

Note to self: @Blimpie's, just get ciabatta or wheat instead of the spinach wrap which has 310 calories and 8g fat. Good grief. Now I know.

My Food Diary on CalorieKing.com

Morning Stats

weight: 150.4
bf: 30%
pulse: n/a
bp: n/a
bg: n/a

Hard Treadmill Workout , Big Supper, & Bolt

I went out to eat this evening with my sister (step-sister, to be technical) and niece & nephew at one of the two local Mexican eateries. I ate too much ... urf ... moo. Afterwards, we went to see Bolt. Great flick! Monsters VS Aliens and Up both appear to be must-see movies come March and May, respectively.

It was a very nice evening, and I was glad to spend some time with them since they are moving up to Bloomington in a week and a half. Of course, Bloomington is only a couple hours away, so it's not like I'll only see them once a year or anything like that.

Workout

November 25
8:00 a.m. CT
Warm up: .5 mile walk
Distance: 5.86 miles
Duration: 1:03:45
Pace ave: 10:21 for intervals, 11:52 for 1st & last mile.
HR first mile: ave 135, max 146; P4L8: ave 150, max 163; P4L9: ave 167, max 185; last mile: ave 163, max 166
Cool down: .5 mile walk
Basement temp: 62

On the treadmill: 1 mile slow (1% incline, 5.0->5.2 mph), 3.86 miles using 2 iterations of pre-programmed Speed intervals (P4L8 [0%, 5.0-6.4 mph] & P4L9 [0%, 5.6 - 7.0 mph]), 1 mile slow (1%, 5.2->5.0 mph). I watched part of GMA and Regis & Kelly. The first set of intervals were comfortable, the second not-so-comfortable, nope, not at all. Unlike the last time I did this workout, I pretty much felt like dying 75% of the way through Level 9. Perhaps the difference was I hadn't had anything to eat today when I did the workout versus last time when I did it at 6 p.m. and had eaten.

Food

Breakfast: 9:30 a.m. banana, clementine, green grapes, 1/2 oz almonds.
Lunch: 12:00 p.m. Lean Cuisine Salmon Mediterranean, Green Giant Yellow Carrots, Navy Beans, and Spinach in a Garlic Herb Sauce.
Supper: @El Rodeo - 5:15 p.m. chips, salsa, queso, fajita beef in soft tortillas, guacamole, refried beans, Diet Coke; @movie - popcorn, Almond Joy, Raisinets, more Diet Coke.

Urf. Yeah, well. It was free popcorn night at the movies. Of course, that doesn't explain the candy. :-) It's not like I was even remotely hungry. Just one of those things.

Morning Stats

weight: 149.6
bf: 29%
pulse: n/a
bp: n/a
bg: n/a