Long time no post.
Been averaging around 3 runs a week.
Recently had a PR of 25:55 and followed that with a 26:03.
STILL don't run the entire loop!
Things are pretty stressful around here, wedding marching closer, middle son gets bumped off AirForce induction after 7 months due to untimely ear infection, youngest never home.
Good news is after hanging around 203 or so for awhile, broke 200 and now around 198, so that is 15 lbs. Exercise is helping, diet change does come. I find myself eating less and better due to the amount of work expended exercising and not wanting to waste all that effort.
By the end of Sept things will have slowed down around here...
Wednesday, August 25, 2010
Wednesday, July 7, 2010
Summer slams us...
7/7 and forecast for 95. Rain right up until last week and now, wham, hot. Took this week off, now it is really very hot to try and work outside. Still, I am finally getting the hot tub wired, cuz I need it. Next the sauna and deck surface.
Been doing crossfit workouts and running the course. Weighed 204 the other day, so 8-9 lbs and this is my 10th week. But the diet is still not a huge priority or I would double that.
6/29 clocked a 6:06, 12:20, 27:05 for a PR, and have not felt that good since.
7/1 Crossfit, 5 sets of 15 dead lifts/12 squats/9 cleans/6 presses. I started with 90lbs and by the 2nd set retreated to 80. Still ,that is 3350 x 5 = 17,000 lbs in 34 min.
My upper body was shredded, and stopped hurting in only 5 days.
7/3 ran a slogging 29 min.
7/4 forgot about everything and hit two BBQ's with friends and family for the 4th. I am sure that set me back about a week....
7/5 ran another 29 min
7/6 Crossfit, 3 rounds of 10 pushups, (yes, I have the smallest triceps on earth) 50 squats, 1K. 36 min. Doesn't sound too bad until you realize the 1k is 1/2 severely up hill on a gravel driveway, and it was 85 degrees. Ugh.
We will see what today brings, 95+ is a little tough for outside workouts.
Been doing crossfit workouts and running the course. Weighed 204 the other day, so 8-9 lbs and this is my 10th week. But the diet is still not a huge priority or I would double that.
6/29 clocked a 6:06, 12:20, 27:05 for a PR, and have not felt that good since.
7/1 Crossfit, 5 sets of 15 dead lifts/12 squats/9 cleans/6 presses. I started with 90lbs and by the 2nd set retreated to 80. Still ,that is 3350 x 5 = 17,000 lbs in 34 min.
My upper body was shredded, and stopped hurting in only 5 days.
7/3 ran a slogging 29 min.
7/4 forgot about everything and hit two BBQ's with friends and family for the 4th. I am sure that set me back about a week....
7/5 ran another 29 min
7/6 Crossfit, 3 rounds of 10 pushups, (yes, I have the smallest triceps on earth) 50 squats, 1K. 36 min. Doesn't sound too bad until you realize the 1k is 1/2 severely up hill on a gravel driveway, and it was 85 degrees. Ugh.
We will see what today brings, 95+ is a little tough for outside workouts.
Wednesday, June 23, 2010
Summer came....
Sunny today. Record rain for June. Maybe we can plant the garden finally?
Time is flying by, posting is less frequent obviously.
Of note, wife called and said there was a 5k at CCC, let's go!
This was Thursday, and I have never run in any event for anything. She has went on several walks for charity recently with her sister, so I say OK.
Still could not run the whole way, but did decent at 32:35. My bro in law did 27:30, the girls walked it in about 50 min. Kinda fun, until I heard the winning time was 19 min for the women and less for the men. Wow, I cannot relate to that.
Saturday did 3x on 12 squats with 125 lbs, 5 standing presses and 5 curls at 65 lbs.
Did some crossfit Sunday, 12 right arm presses with the 35lb kettle bell, then 12 left, then 12 pushups, then 50 jump ropes, then repeat all 3 times. That hurt.
Ran Monday 6:23, 13:20, 29:13. Today ran for the first time clockwise on the course.
So more downhill overall, but with the big uphill right at the end. Clocked 28:20, confirming that direction is actually a little easier, but not that much considering the uphill ending.
Finally also got a new workout watch with chrono, timer, etc.
Also has a nifty heart rate monitor, you just touch the metal face and push the watch against your wrist. A tested about half was thru and I was at 155 bpm, 5 min after I finished I was down to 98 bpm. Resting heart rate in the 57-65 range, if this thing is accurate. Progress is progress, but it is slow considering this is the my 8th week. I guess we will see how things look in Sept at the wedding....
Time is flying by, posting is less frequent obviously.
Of note, wife called and said there was a 5k at CCC, let's go!
This was Thursday, and I have never run in any event for anything. She has went on several walks for charity recently with her sister, so I say OK.
Still could not run the whole way, but did decent at 32:35. My bro in law did 27:30, the girls walked it in about 50 min. Kinda fun, until I heard the winning time was 19 min for the women and less for the men. Wow, I cannot relate to that.
Saturday did 3x on 12 squats with 125 lbs, 5 standing presses and 5 curls at 65 lbs.
Did some crossfit Sunday, 12 right arm presses with the 35lb kettle bell, then 12 left, then 12 pushups, then 50 jump ropes, then repeat all 3 times. That hurt.
Ran Monday 6:23, 13:20, 29:13. Today ran for the first time clockwise on the course.
So more downhill overall, but with the big uphill right at the end. Clocked 28:20, confirming that direction is actually a little easier, but not that much considering the uphill ending.
Finally also got a new workout watch with chrono, timer, etc.
Also has a nifty heart rate monitor, you just touch the metal face and push the watch against your wrist. A tested about half was thru and I was at 155 bpm, 5 min after I finished I was down to 98 bpm. Resting heart rate in the 57-65 range, if this thing is accurate. Progress is progress, but it is slow considering this is the my 8th week. I guess we will see how things look in Sept at the wedding....
Tuesday, June 15, 2010
another week shot to......
Took Tuesday off, ran Wednesday.
6:26, 13:18, 29:43.
I am beginning to question earlier times, an earlier 5:18 first leg does not seem possible?
Thursday I did some more Crossfit.
Some squats, dead lifts, ball throws, kettle bell swings. I really was not too serious.
Then Friday we did what is called a "tabata" workout.
20 seconds max speed, 10 seconds rest, times 8.
Did this with thrusters at 45 lbs, essentially a squat with the bar at your shoulders then press and lock out. Then pushups (I do not recommend this right after thrusters). At the end of 8 reps I think I did 4 pushups. Then rowing on my nephew's new Concept 2 rower, nice machine, then finish with situps. So all tolled, in less than 20 minutes you can totally blow yourself out, I mean, muscle shaking, can't get up the stairs blowout with good cardio.
Felt that the next day. Rested, but after working in the yard all day, I finished with 5 sets of 15 reps squats on my rack with 125lbs. That got my quads attention.
Sunday got up early and walked the course with my wife, good weather, maybe summer will actually arrive soon.
Ran Monday, 6:27, 13:07, 28:38, hit it pretty hard. Wore a pedometer and logged 5868 strides around the course, which is right around 2.5 miles.
I really tried to limit the walking to a minimum, which was good, but lower times will need NO walking and faster running, if you can call what I do running....
6:26, 13:18, 29:43.
I am beginning to question earlier times, an earlier 5:18 first leg does not seem possible?
Thursday I did some more Crossfit.
Some squats, dead lifts, ball throws, kettle bell swings. I really was not too serious.
Then Friday we did what is called a "tabata" workout.
20 seconds max speed, 10 seconds rest, times 8.
Did this with thrusters at 45 lbs, essentially a squat with the bar at your shoulders then press and lock out. Then pushups (I do not recommend this right after thrusters). At the end of 8 reps I think I did 4 pushups. Then rowing on my nephew's new Concept 2 rower, nice machine, then finish with situps. So all tolled, in less than 20 minutes you can totally blow yourself out, I mean, muscle shaking, can't get up the stairs blowout with good cardio.
Felt that the next day. Rested, but after working in the yard all day, I finished with 5 sets of 15 reps squats on my rack with 125lbs. That got my quads attention.
Sunday got up early and walked the course with my wife, good weather, maybe summer will actually arrive soon.
Ran Monday, 6:27, 13:07, 28:38, hit it pretty hard. Wore a pedometer and logged 5868 strides around the course, which is right around 2.5 miles.
I really tried to limit the walking to a minimum, which was good, but lower times will need NO walking and faster running, if you can call what I do running....
Monday, June 7, 2010
keep on keepin' on
Ran Thursday and Friday.
Fat fingered my phone/stopwatch so didn't get a good time recorded.
Split 17:54 on the back, after stopping for bit to chat with another jogger.
Probably around a 30:00.
Friday split 6:24, 13:24, 29:47 and then walked it Saturday.
Sunday, off day, pigout day as well, but wth.
Celebrating my eldest child's engagement!! She got the ring Saturday while hiking at Silver Creek Falls, complete with pics of the waterfall in the background.
My son in law to be is a great kid, very respectful, especially of her. We are blessed.
So now I really need to get into shape to give her away, as I think it is going to be sooner vs. later.
Monday, Monday, can't trust that day....
Did some squats with weight to start getting going on some weight training.
Did 10 reps of about 125 on the rack, and then another 10 with about 60 free standing.
Then for kicks tried bench pressing the 125, I got five reps. Sheesh, wimp boy....
So out to the path before my quads cramp, plus I have an attitude today.
5:18, 12:00, 28:28 Pretty good, but all the gains are up front, slower on the back 1/2.
Rumor of some sun today, which would be nice, since it rained ALL DAY yesterday, the 6th of June. JUNE!! Come on AGW, we need your warming effects up here.
Fat fingered my phone/stopwatch so didn't get a good time recorded.
Split 17:54 on the back, after stopping for bit to chat with another jogger.
Probably around a 30:00.
Friday split 6:24, 13:24, 29:47 and then walked it Saturday.
Sunday, off day, pigout day as well, but wth.
Celebrating my eldest child's engagement!! She got the ring Saturday while hiking at Silver Creek Falls, complete with pics of the waterfall in the background.
My son in law to be is a great kid, very respectful, especially of her. We are blessed.
So now I really need to get into shape to give her away, as I think it is going to be sooner vs. later.
Monday, Monday, can't trust that day....
Did some squats with weight to start getting going on some weight training.
Did 10 reps of about 125 on the rack, and then another 10 with about 60 free standing.
Then for kicks tried bench pressing the 125, I got five reps. Sheesh, wimp boy....
So out to the path before my quads cramp, plus I have an attitude today.
5:18, 12:00, 28:28 Pretty good, but all the gains are up front, slower on the back 1/2.
Rumor of some sun today, which would be nice, since it rained ALL DAY yesterday, the 6th of June. JUNE!! Come on AGW, we need your warming effects up here.
Thursday, June 3, 2010
Memorial Day
In memoriam, to my little brother Dean, July 1992, car accident. That sucks ass.
Got out before the BBQ.
Did not have the energy, too much yard work the day before.
Hit 7:13 at the hill, 14:19 at the fence and finished at 30:37.
Hmmm, oh the pain!
Ok, get back on that horse, next day before the latest monsoons hit.
6:11 hill, 12:57 fence, 28:44, another record....attitude does make a difference.
Saw some crossfit training, thinking about doing that type of exercise, possibly every other day 3x3 for six days a week. Looks pretty tough, lots of squats, kettle bells, pull-ups, very fast between the stations/sets to keep your cardio up. We will see....still trying to get to some baseline. Don't want to hit the crossfit too hard, looks like you could strain your cookies if not careful.
Got out before the BBQ.
Did not have the energy, too much yard work the day before.
Hit 7:13 at the hill, 14:19 at the fence and finished at 30:37.
Hmmm, oh the pain!
Ok, get back on that horse, next day before the latest monsoons hit.
6:11 hill, 12:57 fence, 28:44, another record....attitude does make a difference.
Saw some crossfit training, thinking about doing that type of exercise, possibly every other day 3x3 for six days a week. Looks pretty tough, lots of squats, kettle bells, pull-ups, very fast between the stations/sets to keep your cardio up. We will see....still trying to get to some baseline. Don't want to hit the crossfit too hard, looks like you could strain your cookies if not careful.
Tuesday, May 25, 2010
long time no typee...
Yikes,
Been awhile I guess?
Tough trying to stay running more than biking, especially with the worlds worst May weather, all time lows for daily highs? Yea, hit a high of 51 the other day.
So more recently, finally got back out in between the raindrops a week ago and hit the fence at 14:15 and did a 30:15 for a personal best. Not bad, still painful, but not bad.
Biked a couple more times, 60 min at a lower level, then 36 min at 3/4 which gave a pretty good leg workout.
Then I wussed out 4 days in row, maybe biked once. Ugh.
Sunday got back out and nailed a 13:38 and a 29:38, PB. When you know you are pushing a little better time, it helps with the motivation.
Spent 1.5 hours in the dentist chair and decided I needed 30 minutes of increased heart rate to get my lower lip off the floor. Worked like a charm, but somehow messed up my stopwatch which is on the phone, so my split was way short.
Did the back side in 15:35, as opposed to 16 flat, so definitely had a better time if I can get my fat ass fingers to hit the correct buttons. We will see what the test of the week brings.
Been awhile I guess?
Tough trying to stay running more than biking, especially with the worlds worst May weather, all time lows for daily highs? Yea, hit a high of 51 the other day.
So more recently, finally got back out in between the raindrops a week ago and hit the fence at 14:15 and did a 30:15 for a personal best. Not bad, still painful, but not bad.
Biked a couple more times, 60 min at a lower level, then 36 min at 3/4 which gave a pretty good leg workout.
Then I wussed out 4 days in row, maybe biked once. Ugh.
Sunday got back out and nailed a 13:38 and a 29:38, PB. When you know you are pushing a little better time, it helps with the motivation.
Spent 1.5 hours in the dentist chair and decided I needed 30 minutes of increased heart rate to get my lower lip off the floor. Worked like a charm, but somehow messed up my stopwatch which is on the phone, so my split was way short.
Did the back side in 15:35, as opposed to 16 flat, so definitely had a better time if I can get my fat ass fingers to hit the correct buttons. We will see what the test of the week brings.
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