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

Crap Run & Livin' on Peanut M&M's

I watched the Indy 500 today which is a major accomplishment considering I managed to miss both the Kentucky Derby and the Preakness. I was beginning to think it was going to be one of those "finish under yellow" sister-kissers, but it ended on green. Still a sister-kisser, though, with Helio well out in front. Congrats to him for winning his 3rd, joining a select group of 6. Only 4 have won it 4 times. Perhaps Helio will be the first to win it 5 times.

Workout

May 24, Sunday
8:27 a.m. CT
Warm up: .45 mile walk
Distance: ~8.2
Duration: 2:09:50
Pace ave: 15:50
HR ave 108, max 158
@start: 71, 83%, cloudy, ENE@2
@end: 79/80, 61%, cloudy, SSE@4
Shoes: Pegasus 25

This was supposed to be a long run. I woke up early and ate some oatmeal so I wouldn't be running on an empty tank and then went back to bed for a little while. Got up with high hopes for a good run. Uh, not so much, as it turned out. I made myself run at least 11 minutes before deciding whether to do it or not. Still wasn't feeling good, but walked a minute and decided another 11 wouldn't kill me. Repeated that exercise once more, but 1:49 into the third 11 minutes, I was done for. Walked the rest of the way. Never did start feeling good. Legs tired. Generally felt too hot, too fatigued, and like I was working too hard, even though my HR wasn't high. Sigh. I guess this is just one of those bad patches that will eventually pass. Sooner than later would be nice, though.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 148.0
bf: 31%
pulse: n/a
bp: n/a
bg: n/a

Too Hot 5 1/2

I had great plans to get some chores done today, but all I accomplished on that front was mowing the back yard and putting in the storm windows for the two basement windows that didn't have them in place. I watched the rest of the shows that were recorded on the DVR when I was in FL. Watched Chaos, too, and got my Jason Statham fix for a week or two.

Workout

May 23, Saturday
9:22 a.m. CT
Warm up: .5 mile walk
Distance: 5.47 miles
Duration: 58:57.1
Pace ave: 10:46
HR ave 159, max 178
Cool down: .5 mile walk
@start: 72, 73%, cloudy, calm
@end: 75, 62%, mostly cloudy, ESE@2
Shoes: Pegasus 25

Today my route took me by the house with the dog that bit me earlier in the year. I had a little trepidation about running near there, but the people and their dogs were nowhere to be seen. The run was hot, though. No breeze. I ended up walking for 2 minutes about 38 minutes into the run. On the way home, there was actually a bit of breeze out of the north (contrary to what weather.com said) which helped immensely.

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 149.0, post run 147.6
bf: 31%, 30%
pulse: n/a
bp: n/a
bg: n/a

First Hill Intervals of the Year

This evening, I went down to the Granary in New Harmony for my neighbor's son's graduation party. It's fabulous place! Of course, I didn't eat all that well, but I didn't plan to eat well, in the first place, so that's that. It sure tasted good, too!

Workout

May 22, Friday
9:25 a.m. CT
Warm up: .45 mile walk
Run 22:25.8 HR ave 155 max 170 pace 10:49
Hill Repeats 12:27

Lap   Lap Time  HR:End    Max    Avg    Min
Run   0:00:42.9    174    176    155    127
Walk  0:02:13.8    125    178    151    123
Run   0:00:45.2    177    178    160    125
Walk  0:02:14.7    134    178    149    130
Run   0:00:51.3    174    174    161    137
Walk  0:02:30.7    135    175    151    130
Run   0:00:54.2    173    173    160    135
Walk  0:02:14.4    128    174    151    128

Run 13:29.8 HR ave 164 max 172 pace 11:15
Total Distance: 3.25 + .88 miles = 4.13 miles
Cool down: .5 mile walk
@start: 75, 61%, sunny, SSE@1
@end: 81, 46%, sunny, calm
Shoes: Pegasus 25

This was my first hill intervals/sprint workout of the season. I really surprised myself with the time on the first one since I was purposefully holding back a little. Obviously, I didn't hold back enough since my legs pretty much died on the last two. I cut the run short on the way back. Legs too fatigued. They'll get stronger quickly, though. In a twisted sort of way, I like hill sprints. At least, I like them after the fact. Not so much when I'm doing them. :-)

Food

My Food Diary on CalorieKing.com

Morning Stats

weight: 149.0 , post run 147.6
bf: 30%
pulse: 48
bp: 113/68

bg: 96 [higher than I'd like to see after 12 hrs of no food ... maybe it's because supper was at 8:30-ish and consisted of a cupcake with a ton of icing and maybe 1/4 oz of nuts and a small glass of punch at a graduation reception]

Go Tigers! Now 16-0!

Indiana Division 3A #1 ranked Princeton Tigers hosted #2 Evansville Memorial (also Tigers) this evening. What a game! The final was 77-63. Princeton generally held a 7-10 point lead the first half, with Memorial cutting it to 2-4 a couple times in the second half. In the 4th period, Princeton went on one of their frenetic runs and were ahead by 19 at one point. The best thing about the evening, aside from the win, was seeing the gymnasium packed to the rafters. It's been a while since that's happened, and it was fantastic to see and hear.

It snowed a little last night, maybe 1/4 or 1/2 inch ... powdery stuff. Brrrr! It turned very cold and windy, too! There is still a lot of snow on the ground, streets, and sidewalks from last week's winter storm. On one hand, it's nice to see it look like winter, on the other I want to be able to run outside without slipping and sliding.

Workout

February 3, Tuesday
1:24 p.m. CT
Warm up: .5 mile walk
Distance: 5 miler
Duration: 53:47
Pace ave: 10:45
HR ave 156, max 181
Cool down: .5 mile walk
Shoes: Yellow Pegasus

Did some speed intervals. Ran 1 slow@5.2, (1/4@6.5++, 1/4@5.2) x 6, 1/4@6.5, 3/4@5.2. Had to flat out stop and suck air for 30 seconds after the 1/4@7.0.

Did 29 minutes of weight training after running, 24 sets (8 exercises) for upper body, 3 for abs, 1 for legs.

Food

My Food Diary on CalorieKing.com

I didn't eat the healthiest of suppers this evening, unless Peanut M&M's count in the healthful category. :-)

Morning Stats

weight: 149.6
bf: 30%
pulse: 47
bp: 112/63
bg: 91

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

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

Long Run Gone Bad

Workout

August 10
8:07 a.m.
Warm up: .45 mile walk
Distance: 9.97 miles
[Run 4, walk 1] x 14, r 1:16, w 2:00, r 0:52, w 2:00, [r 4:00, 1:00] x 2, r 2:43, w 39:34.
Duration: 2:11:00
Pace: 13:08
HR: ave 144, max 180
@start: 67, 87%, partly cloudy, W@3
@end: 76, 67%, partly cloudy, N@6

Ugh. Felt ok through about 5 1/2 to 6 miles. Ugh. Too little shade at that point, like none after the first mile and a half. Too tired. Around 6 1/2 miles, I just sat down in someone's front hard in the nice, cool shade of a lone tree for about 5 minutes. Between miles 6 & 7, the road used to be asphalt, but now is a lot of gravel on partial asphalt ... a royal pain in the posterior to try to run on when it's been recently graded.

Food

Breakfast: banana pre-run; post-run fruit salad - blueberries, strawberries, clementine, black plum, 1/2 oz almonds, poached egg.

Morning Snack: n/a

Lunch: blue corn & sesame tortilla chips, pineapple salsa.

Afternoon Snack: n/a

Supper: tuna pasta salad, carrots, cantaloupe, corn on the cob, applesauce, brownie, vanilla Dibs.

Evening Snack: popcorn, 3 dark Kisses, raisins.

Morning Stats

weight: 147.6
bf: 29%
bp: n/a
pulse: n/a
bg: n/a

Another Mundane Day

Workout

August 8
7:46 a.m. CT
Walk
Distance: 5.0 miles
Duration: 1:16:56
Pace: 15:23
HR ave 108, max 148
@start: 64, 78%, sunny, NNW@3
@end: 72, 64%, sunny, N@11

It was supposed to be a rest day, but since I took Tuesday off, I figured a nice walk would be good. Lower back a bit achey. Ankle ok other than slight twinge going up the steep part of the big hill.

Food

Breakfast 9:15 a.m.: 1/2 apple, cantaloupe, watermelon, grapes, 1/2 oz almonds.

Morning Snack 11:30 a.m.: Diet Coke, chocolate chip cookie.

Lunch 1:50 p.m.: big salad - mixed baby greens, bell pepper, onion, tomatoes, avocado, clementine, ground flaxseed, balsamic vinegar; 1/2 apple.

Afternoon Snack: n/a

Supper: blue corn & sesame tortilla chips, pineapple salsa, steamed collard greens, kidney beans, sardines.

Evening Snack:

Morning Stats

weight: 145.8
bf: 30
bp: 103/59
pulse: 47
bg: 99 pre-run, 90 post-run