A Very Short Run and Some Weight Training

Workout

July 13, Monday
4:08 p.m. CT
Warm up: .5 mile walk
1 mile run @5.8 mph
Treadmill 1%
HR ave 146, max 156
Shoes: Pegasus 25

Weight Training (dumbbells)
Took about an hour
HR ave 93, max 135

Bench Press: 1x10x{15,20,25}, 1x2x30, 1x10x{20,15}
Bent Over Rows: 1x10x{15,20,25,20,15}
Flys: 1x10x{10,12,15,12,10}
Bent Over Reverse Flys: 1x10x5, 2x10x7 ... really don't like these + they bother left shoulder a little
Lateral Raises: 1x10x{5,7,8,7,5}
Pullovers: 1x6x15 (single dumbbell) ... really bothered my left shoulder, so I stopped
Bicep Curls: 1x10x{10,15}, 1x6x20, 1x10x{15,10}
Triceps Kickbacks: 1x10x5, 3x10x7, 1x10x5
Seated Situps: 3x15 worked in between some of the above sets
Split Lunges: 1x10 each side

Will eventually add a lot more leg work in and add a few more upper body sets, moving to a split routine versus all upper body on one day. I feel good now, even with doing 5 sets [for the most part] per exercise, but can tell my triceps are going to be sore.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 146.2
bf: 30%
pulse: 48
bp: 115/66
bg: 89

Easy 2 Miles + Weight Training

Slept really well last night for a change. It's been quite a while (few weeks, I think) since I slept very well.

Workout

July 8, Wednesday
4:34 p.m. CT
Warm up: .5 mile walk
Distance: 2 miles
Duration: 22:00
HR ave 141, max 151
Shoes: Pegasus 25

Weight Training: 5 sets of 10 reps on bench press, bent-over rows, flys, side lateral raises. 4 sets of 10 reps on bent over flys and pull overs. Was getting too tired and bailed out on the bicep curls doing just 2 sets of 10 and on the triceps kickbacks doing nada. Going back to 3 sets per exercise next time.

Food

My Food Diary on CalorieKing.com

4.5 Miles + Weight Training

We went to Silver Springs this afternoon. After we arrived around 2 in the afternoon, and we standing in line for tickets, the skies opened up and it just poured for 20 or 30 minutes. Had some nice thunder and lightning, too. Eventually, it cleared up enough so we were able to go for a ride on one of the glass-bottomed boats. We also visited their giraffes, gators, panthers, and petting zoo, but the bears, white alligator and spiders/snakes/turtles/otters exhibits were already closed by the time were able to get over to them. On the way back, we ate at Harry's Seafood in Ocala. Afterward, we listened to a little blues at the Blues Fest that was going on across the road from Harry's. All in all, it was a very enjoyable outing.

Workout

July 3, Friday
7:26 a.m. ET
Warm up: .5 mile walk
Distance: 4.5 miles
Duration: 48:24
Lap 1: 24:25 HR ave 144, max 156, pace 10:51
Lap 2: 23:58 HR ave 164, max 183, pace 10:39
Pace ave: 10:45
HR ave 154, max 183
Cool down: .5 mile walk
@start: 75, 96%, mostly cloudy, SW@3
@end: 78/81, 91%, sunny, SW@4
Shoes: Yellow Pegasus

Aimed for a consistently paced, easy run. Felt pretty good in spite of the warmth and humidity. Kicked it up a several notches the last 1/6 mile mile or so. BONUS: found a nickel!

After I ran, we went to Planet Fitness and did a fairly complete whole-body workout on the weight machines. Did 2-3 sets of generally 10 reps. If memory serves, I did 7 upper-body machines, three leg machines, and 1 ab exercise.

Strength Training & A Couple Easy Miles

Workout

March 23, Monday
4:30 p.m. CT

Strength training:

100 step-ups each leg, 12" step

4 x 12 bench press/bent-over rows supersets

2 x 12 upright rows

3 x 10 lateral raises

3 x 10 bent lateral raises

3 x 15 standing rear leg lifts

3 x 15 kneeling kickbacks

1 x 20 hip raises

1 x 15 lying rear single leg lifts

1 x 15 lunges, alternating each leg

1 x 10 side plank lifts

1 x 15 lying single leg lifts

1 x 15  lying toe touches

Was going to do shoulder presses, but they cause too much discomfort in

my shoulder joint. Ugh.

Running: treadmill 1% incline, 5 mph, 2 miles, 24:00.

HR ave 140, max 143

Just an easy bit of cardio.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: n/a
bf: n/a
pulse: n/a
bp: n/a
bg: n/a

Easy Walk and Some Weights

Workout

February 24, Tuesday
7:45 p.m. CT

Walking, treadmill@1%

Distance: 4 miles
Duration: 1:04:46
HR ave 102, max 115

My quads are definitely fatigued and  a little sore from yesterday's 12 miles, so I decided to give them a break and just walk. I normally don't do much the day after a long run, anyway. Did 1 mile @3.3->3.7, then 4@3.8 mph. The good thing is that nothing hurt and the soreness faded as the walk progressed.

Weight training

Duration: 33:00

HR ave 94, max 135

24 sets (8 exercises) upper body, 3 sets (3 exercises) abs, 1 set legs

Did a set of deadlifts with a light weight and my hamstrings (especially the left ones) were trying really hard to cramp. Weird. Stopped before I had a major problem. Even as I went upstairs and walked around the house, I had to stop a few times to prevent a cramp.

Shoes: Blue Pegasus

Food

My Food Diary on CalorieKing.com

Morning Stats

Guess I ought to get on the scales sometime soon and the blood pressure and blood glucose levels.

Good Run, Good Lunch, Tired Evening

I had lunch with my friend, Candy, today at Dick Clark's. We were going to go to The Palace, but it was closed because the proprietors were sick. So we went to Pood's. The parking lot was really full, and their service at lunchtime sometimes isn't so speedy. Across the road to Taco Tierra we went. Their parking lot had zero free spots. Dick Clark's was next on the list. I had a BBQ pork sandwich, fries, and diet coke. Candy had a steak sandwich, fries, & water. Was tasty. I figured the BBQ pork sandwich had to be a little better for me than a breaded, deep-fried pork tenderloin sandwich (which is very good, btw). :-)

I've had a couple nights in a row of restless, short sleep, and tonight it seems to be catching up with me. I feel very, very tired now.

Workout

February 10, Tuesday

8:23 a.m. CT
Warm up: .45 mile walk
Distance: 5.18 miles
Duration: 54:39
Pace ave: 10:33
HR ave 157, max 169
Cool down: .45 mile walk
@start: 55, 93%, cloudy, S@13
@end: 58, 91%, cloudy, S@16
Shoes: Pegasus 25

Today was supposed to be an easy, even-paced, recovery run, but I probably did it a bit faster than I should have. I felt good, though, so just went with whatever pace suited me at the moment. The wind was a definitely a challenge heading south.

After running, I did 27 minutes of weight training: 18 sets of upper body, 4 sets of abs, 3 sets of legs.

Food

My Food Diary on CalorieKing.com

Yesterday was a disaster on the food front. I ate the rest of the Kisses, Doritos, and jerky: far too much fat and about 10 pounds of sodium. At least it's all gone, now, so when I get back from Canada, I have a clean slate at home (assuming I don't mess it up when I go to the grocery). Today wasn't so bad except for the peanut M&M's that I bought while at Walmart.

Morning Stats

n/a

Lots of Snow + Week 4 Goals Summary

Snow! Finally something more than a light skiff of it! It's powdery, though, so isn't so good for constructing snowmen. Will give it a shot tomorrow since it's had a day to "cure."  The downside is being confined to the treadmill all week. It's not just powdery snow, but layers of ice, sleet, and snow, and I don't own any of those cleat things you strap on to running shoes.

So, 2009 goals week 4: ran 21.05 miles, walked 10 miles, weight trained twice, ate pretty well except for yesterday, played the piano once, skipped the trombone, haven't start reading a book written in French, yet. All in all, it's a lot better than last week, but there's room for improvement.

Workout

January 28, Wednesday
12:56 p.m. CT
Warm up: .5 mile walk
Distance: 5 miles [1@(5.3, 5.4, 5.5, 5.6), .5@6.5, .25@6.0, .25@5.5]
Duration: 54:31.3
Pace ave: 10:54
HR ave 151, max 176
Cool down: .5 mile walk
Basement: 63F
Shoes: Pegasus 25

Had a nice (for a treadmill) run. Watched a program on The History Channel about various theories of what might have caused the dinosaurs to become extinct.  Did 30 minutes of weight training after running. Did about 8 upper body exercises (2-3 sets each) and 3 ab exercises.

Food

My Food Diary on CalorieKing.com

Morning Stats

n/a

Decent Weight Training Effort

It's going to be windy and even colder this week, so I guess I'll be running inside on the treadmill at least a couple days. :-(

Cats are not very helpful when lifting weights. Mary jumped up onto my stomach when I was doing the bench press. Then she laid down behind me as I was lying down for another set and was reluctant to move even as I was smushing her.

Workout

January 12
6:33 p.m. CT
Distance: walk 2+2 miles treadmill
Duration: 35:09 + 34:36
Pace ave: 17:25
HR 1st 2 miles ave 105, max 128; 2nd 2 miles ave 124, max 144

Walked 2 miles, gradually increasing from 3.3 mph@1% incline to 3.5 mpg@8%. Did a weight training session, upper body (24 sets of 10 reps across 8 exercises) and abs (3 set of varying reps in three exercises). Followed it with walking 2 miles, mostly hill intervals (varying between 5% & 10% mostly) @3.5 mph. I feel better today, but maybe it was the short nap from about 5 to 5:30 that did it.

Food

Breakfast: 9:40 a.m. packet of Kashi vanilla oatmeal, banana, 1/4 oz almonds.

Lunch: 12:40 p.m. Lean Cuisine Vegetable Eggroll, raw cabbage, green grapes.

Afternoon Snacks: 3:20 p.m.  1 oz beef jerky; 6:00 p.m. apple.

Supper: 8:35 p.m. black bean soup, grape tomatoes, Triscuits, Laughing Cow Light, 1/4 oz almonds.

Evening: Apple Cinnamon Spice hot tea.

1406 calories: 14% from fat, 18% from protein, 68% from carbs.

Morning Stats

weight: 152.2
bf: 30%
pulse: n/a
bp: n/a
bg: n/a

Not-So-Good 4 Miles

Workout

January 10

12:36 p.m. CT
Warm up: .5 mile walk (treadmill)
Distance: 4.1 miles
Duration: 45:12.6
Pace ave: 11:01
HR ave 168, max 181
Cool down: .5 mile walk (treadmill)
@start: 36/25, 96%, overcast, WNW@20 / gusting to 25
@end: 34/24, 92%, overcast, NW@16 / gusting to 22

Shoes: Pegasus 25

Crap run. Actually, it wasn't too bad until I turned into the wind which was most of the way back home. Ran 31:45, walked 2:00, ran 4:31, walked 1:00, ran 5:53. The pace was in the approximately 10:35 for the first running segment. Had a general lack of energy the whole way, though. Definitely time to start eating more, like today.

I did a little weight training after running: biceps (curls), back (bent-over rows), abs. Only 8 sets total using dumbbells (only weights I have). Didn't really much oomph today. I wish I had a weight stack with a cable for doing back stuff. I really like doing lat pulldowns, and I'm not strong enough to do more than maaaaybe 1 or 2 chin ups at the moment. Guess I could join a gym again and actually use it. It's about a mile to one gym and only 6 blocks to the other.

Food

Breakfast: 10:10 a.m. banana, tangerine, 1/2 oz almonds.

Lunch: 2:10 p.m. Lean Cuisine Parmesan Crusted Fish, green leaf lettuce, green grapes, a mongo strawberry, 4 Triscuits, wedge of Laughing Cow Light Spreadable Swiss.

Afternoon Snacks: 5:50 p.m. light yogurt.

Supper: 7:10 p.m. Kashi Roasted Vegetable thin crust pizza.

1547 calories: 28% from fat, 19% from protein, 53% from carbs.

Morning Stats

weight: 151.4
bf: 30%
pulse: n/a
bp: n/a
bg: 85

Black Bean Soup

I soaked some black beans overnight and put them in the slow cooker this morning along with some carrots, chicken broth, and garlic. I ended up with 5 large servings of about 290 calories each. It turned out pretty tasty, too. After I eat this soup, I'm going to make some Green Pea and Chickpea Soup.

Workout

January 5
4:07 p.m. CT

I walked a couple miles, did some strength training, and walked two more miles.
Distance: 4 miles, treadmill@3%
Duration: 32:39 (1st 2 miles), ~25 minutes strength, 32:14 (last 2 miles)
Pace ave: 16:19 (1st 2 miles),  16:07 (last 2 miles)
HR: ave 106, max 120 (1st 2 miles); ave 92, max 115 (strength); ave 114, max 124 (last 2 miles)

For the strength training, I did mainly biceps, triceps, shoulders, chest, and abs. I only did a couple sets per body part to ease into it. Otherwise, I'd hurt way too much over the next couple days. I'll be sore enough as it is, I expect.

Food

Breakfast: 9:25 a.m. banana, 1/2 oz almonds.
Lunch: 12:10 p.m. Lean Cuisine Salmon with Basil, tangerine.
Supper: 6:20 p.m. black bean soup, raw green cabbage, apple.

Evening: 8:30 p.m. hot tea, light yogurt.

Morning Stats

weight: 155.4
bf: 30%
pulse: n/a
bp: n/a
bg: n/a