Monday March 21: Weight trained in the early AM. I did 2 sets of 15 reps of the following exercises: deep squats (at 95 lbs), hops (no weight), bench press (did reps of 8 on this one, at 115 lbs), leg press (at 70 lbs), pull downs (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline, step ups (with 25 lb dumbbells). Overall felt good. Took Recoverite afterwards.
Did not run my scheduled 6 miles today. There was severe wind in the area, and it was kicking up some nasty dirt, debris, etc. into the air--none of which I had any desire to breath in.
Tues. March 22: Did speed work at the local track. First time I've done speedwork in quite some time. Ran four 400 meter sprints. Times were: 1:09, 1:11, 1:13, 1:13. I also walked a 400 in between each sprint. About as much fun as a hard kick to the shins! Took Recoverite after the run. For more info on the run, click here.
Wed. March 23: Did 6-mile run at local park. Upper/inner hamstrings still sore/tender. Ran a decent time: 7:45 avg over the 6 miles. Mile splits of 7:39, 7:21, 7:31, 7:51, 7:59, 7:55. Avg. heart rate of 166 bpm, so I was probably working a bit harder than I would have liked for the output. For more info on the run, click here.
Monday, March 21, 2011
Sunday, March 20, 2011
March 14 through March 20
I took off this entire week, except for my Saturday long run, in hopes of fully recovering from my upper respiratory issues.
Sat. March 19: Ran 18 miles after having taken the entire week off. I felt pretty good--until mile 11. The last 7 miles or so were terrible painful and difficult. I hit a lot of hills early, and the early miles were slow, which I think caused some of the issues in the later miles. Part of the pain is perhaps due to the fact that the last 2 weeks, I haven't done a lot of running. So, with increasing my daily calorie intake, I'm hoping to avoid any further illness and be able to stick with my daily training regimine. Total time for the run was 3:22; total elevation gain/loss: 1,912 ft/1,850 ft; avg heart rate: 158. Also, I think I'm going to go back to one Perpetuem solid every 20 mins (as oppossed to every 15 mins.), as I've gotten a sour stomach after both of my last two long runs, and during this long run, even a bit during the run. So, I'm thinking I am forcing too many calories down my throat during the run. I took Recoverite and an ice bath after the run, with no noticeable soreness on Sunday. For more info on the run, click here.
Sat. March 19: Ran 18 miles after having taken the entire week off. I felt pretty good--until mile 11. The last 7 miles or so were terrible painful and difficult. I hit a lot of hills early, and the early miles were slow, which I think caused some of the issues in the later miles. Part of the pain is perhaps due to the fact that the last 2 weeks, I haven't done a lot of running. So, with increasing my daily calorie intake, I'm hoping to avoid any further illness and be able to stick with my daily training regimine. Total time for the run was 3:22; total elevation gain/loss: 1,912 ft/1,850 ft; avg heart rate: 158. Also, I think I'm going to go back to one Perpetuem solid every 20 mins (as oppossed to every 15 mins.), as I've gotten a sour stomach after both of my last two long runs, and during this long run, even a bit during the run. So, I'm thinking I am forcing too many calories down my throat during the run. I took Recoverite and an ice bath after the run, with no noticeable soreness on Sunday. For more info on the run, click here.
Wednesday, March 9, 2011
March 7 through March 13
Monday March 7: Off day. Way too many things to do today related to the house we are buying. So, life gets in the way of training today.
Tuesday March 8: Weight trained in the early AM. I did 2 sets of 15 reps of the following exercises: deep squats (at 95 lbs), hops (no weight), bench press (did reps of 8 on this one, at 115 lbs), leg press (at 90 lbs), pull downs (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good.
Skipped sprints today b/c of the cold, wet, and nasty weather outside. Weak I know.
Wed. March 9: Did a five mile run at a nearby park. Took me 38:22 for about a 7:40 pace. Avg. heart rate of 169. Not feeling so good afterwards. First stages of some illness, perhaps respiratory.
Thurs. March 10: off day due to illness.
Sat. March 12: Ran 18 miles on same single-track, mountain bike trail as last Saturday. Took me 3:03. Felt good, save my upper respiratory issues. Avg. heart rate of 158. Elevation gain/loss: 1,336 ft/1,328 ft. Recoverite and ice bath afterwards. Sunday I had minimal soreness, but my illness worsened. I think I need to take in more daily calories. For more info on the run, click here.
Tuesday March 8: Weight trained in the early AM. I did 2 sets of 15 reps of the following exercises: deep squats (at 95 lbs), hops (no weight), bench press (did reps of 8 on this one, at 115 lbs), leg press (at 90 lbs), pull downs (did reps of 8 on this one, at 100 lbs), power press (with 20lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good.
Skipped sprints today b/c of the cold, wet, and nasty weather outside. Weak I know.
Wed. March 9: Did a five mile run at a nearby park. Took me 38:22 for about a 7:40 pace. Avg. heart rate of 169. Not feeling so good afterwards. First stages of some illness, perhaps respiratory.
Thurs. March 10: off day due to illness.
Sat. March 12: Ran 18 miles on same single-track, mountain bike trail as last Saturday. Took me 3:03. Felt good, save my upper respiratory issues. Avg. heart rate of 158. Elevation gain/loss: 1,336 ft/1,328 ft. Recoverite and ice bath afterwards. Sunday I had minimal soreness, but my illness worsened. I think I need to take in more daily calories. For more info on the run, click here.
Monday, February 28, 2011
Feb. 28 through March 6
Monday Feb. 28: lifted in the early AM. My buddy, who is a strength and conditioning specialist, customized a weight training workout for me. I did 2 sets of 15 reps of the following exercises: deep squats (at 95 lbs), hops (no weight), bench press (did reps of 8 on this one, at 115 lbs), leg press (at 90 lbs), pull downs (100 lbs), power press (with 25lb dumbells), sit-ups at steep incline (did reps of 20 on this one), step ups (with 25 lb dumbbells). Overall felt good. My heart rate was up and I probably could have gone a third set. Took two scoops of Recoverite afterwards.
Ran 4 miles over the noon hour. Felt great. Total time of 29:20 for an avg pace of 7:19 per mile. Avg. heart rate of 168. I defintiely pushed it more today, but I felt good. Each mile was quicker than the previous mile. For more info, click here.
Tues. March 1: Did sprint work this morning at the local track. Ran two 1-mile sprints, with a half-mile walk in between the sprints. First mile was 6:18. Second was 6:39. Total workout time was 22:39. My heart rate peaked at 188! For more info, click here.
Wed. March 2: Ran 4 miles over the noon hour. I felt just okay. My inner & upper hamstrings are still sore/tender from lifting and sprinting. Took me 30:00 to run the 4 miles, at an avg pace of 7:30 per mile, with an avg heart rate of 167. For more info click here.
Thurs. March 3: Lifted in the AM. Did squat jumps (3 sets of 15 at 85 lbs.), push-ups (2 sets of at 15 reps), squat press (2 sets of 15 w/ 20 lb. dumbells), pull-ups (2 sets of sets of 4), sitting calf raises (3 sets of 15 at 25 lbs.), and a gnarly ab workout. Took two scoops of Recoverite afterwards.
Did my hill workout over the noon hour. I did 9 loops, each a third of a mile. So, 3 miles total. Elevation gain of 1309, elevation loss of 1366. Power hiked up, ran down. Legs felt pretty good, considering I lifted this morning.
Sat. March 5: Ran 14 miles on the local "Alien Run Bike Trail." It is a mountain bike trail, but makes for a great running trail. A very beautiful area and enjoyable run. Took me 2:25 to do the 14 miles for an avg of around 10:20 per mile. Took two scoops of Recoverite afterwards and an ice bath for 10 minutes. Felt fine Sunday. Todays run was after driving to Monticello (2.5 hours), coaching wrestling (which means standing or kneeling all day), and driving back from Monticello (2.5 hours). So, it was a good test of my endurance to run after the earlier events of the day.
Ran 4 miles over the noon hour. Felt great. Total time of 29:20 for an avg pace of 7:19 per mile. Avg. heart rate of 168. I defintiely pushed it more today, but I felt good. Each mile was quicker than the previous mile. For more info, click here.
Tues. March 1: Did sprint work this morning at the local track. Ran two 1-mile sprints, with a half-mile walk in between the sprints. First mile was 6:18. Second was 6:39. Total workout time was 22:39. My heart rate peaked at 188! For more info, click here.
Wed. March 2: Ran 4 miles over the noon hour. I felt just okay. My inner & upper hamstrings are still sore/tender from lifting and sprinting. Took me 30:00 to run the 4 miles, at an avg pace of 7:30 per mile, with an avg heart rate of 167. For more info click here.
Thurs. March 3: Lifted in the AM. Did squat jumps (3 sets of 15 at 85 lbs.), push-ups (2 sets of at 15 reps), squat press (2 sets of 15 w/ 20 lb. dumbells), pull-ups (2 sets of sets of 4), sitting calf raises (3 sets of 15 at 25 lbs.), and a gnarly ab workout. Took two scoops of Recoverite afterwards.
Did my hill workout over the noon hour. I did 9 loops, each a third of a mile. So, 3 miles total. Elevation gain of 1309, elevation loss of 1366. Power hiked up, ran down. Legs felt pretty good, considering I lifted this morning.
Sat. March 5: Ran 14 miles on the local "Alien Run Bike Trail." It is a mountain bike trail, but makes for a great running trail. A very beautiful area and enjoyable run. Took me 2:25 to do the 14 miles for an avg of around 10:20 per mile. Took two scoops of Recoverite afterwards and an ice bath for 10 minutes. Felt fine Sunday. Todays run was after driving to Monticello (2.5 hours), coaching wrestling (which means standing or kneeling all day), and driving back from Monticello (2.5 hours). So, it was a good test of my endurance to run after the earlier events of the day.
Tuesday, February 22, 2011
Feb. 21 through Feb. 27
Monday Feb. 21: Had today off from work, so did not get up and lift (lazy, I know!). I did my 4-mile run in the late afternoon. Ran 4 miles in 31:11 for an avg. pace of 7:47 p/mile. For more details, click here. Used one-scoop of HEED (tasted like HEED-Lite) in about 3/4 full of a Nathan bottle. Avg. heart rate was 165 bpm.
Tues. Feb. 22: Unintended day off. Went to the local track, dressed and ready to do speed work, and lo and behold the local high school team was practicing. So, I suppose I'll have to start doing speed work in the mornings until school out.
Wed. Feb. 23: Ran 4.15 miles today in 32:08 for an avg. pace of 7:44 per mile. For more details, click here. Did not carry any water or fuel with me. Felt fine. Avg. heart rate was 167.
Thurs. Feb. 24: Power-hiked up a local hill, and ran back down, turning out 1/3 of a mile loops. Did 9 loops in 40 minutes for a total distance of 3.07 miles. Avg. heart rate was 169. Total elevation gain: 1,242 ft.; total elevation loss: 1,251 ft. For more details, click here. Legs felt fine, no soreness this week--due mainly, I think, to not lifting weights this week.
Sat. Feb. 26: Ran 14.11 miles in 2:35 at an avg. pace of 11 mins. per mile and an avg heart rate of 158. Total elevation gain was 1,410 ft and total elevation loss was 1,405 ft. Felt good until around mile 13. Something about coming off the trails and onto pavement causes my body to revolt. I took one Perpetuem Solid every 15 mins (as opposed to every 20 mins like last Saturday), and that seemed to work a lot better. I stuck with one Endurolyte every 20 minutes and that seemed to work okay. I averaged about one Nathan bottle of water per hour. For more details on the run, click here. Afterwards, I took Recoverite and supplemented it with Whey Protein. I also sat in an ice bath for 10 mintues--getting better, but still painful. On Sunday, my legs felt good. No noticeable soreness or tenderspots.
Tues. Feb. 22: Unintended day off. Went to the local track, dressed and ready to do speed work, and lo and behold the local high school team was practicing. So, I suppose I'll have to start doing speed work in the mornings until school out.
Wed. Feb. 23: Ran 4.15 miles today in 32:08 for an avg. pace of 7:44 per mile. For more details, click here. Did not carry any water or fuel with me. Felt fine. Avg. heart rate was 167.
Thurs. Feb. 24: Power-hiked up a local hill, and ran back down, turning out 1/3 of a mile loops. Did 9 loops in 40 minutes for a total distance of 3.07 miles. Avg. heart rate was 169. Total elevation gain: 1,242 ft.; total elevation loss: 1,251 ft. For more details, click here. Legs felt fine, no soreness this week--due mainly, I think, to not lifting weights this week.
Sat. Feb. 26: Ran 14.11 miles in 2:35 at an avg. pace of 11 mins. per mile and an avg heart rate of 158. Total elevation gain was 1,410 ft and total elevation loss was 1,405 ft. Felt good until around mile 13. Something about coming off the trails and onto pavement causes my body to revolt. I took one Perpetuem Solid every 15 mins (as opposed to every 20 mins like last Saturday), and that seemed to work a lot better. I stuck with one Endurolyte every 20 minutes and that seemed to work okay. I averaged about one Nathan bottle of water per hour. For more details on the run, click here. Afterwards, I took Recoverite and supplemented it with Whey Protein. I also sat in an ice bath for 10 mintues--getting better, but still painful. On Sunday, my legs felt good. No noticeable soreness or tenderspots.
Monday, February 14, 2011
Feb. 14 through Feb. 20
Monday Feb. 14: Lifted weights in AM: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 4 sets of 20 of inclined set-tups. Took two scoops of Recoverite in 8 oz. of water approximately 35 mins. after workout finished.
Ran approximately three miles in a nearby park in 25 minutes.
Tues. Feb. 15: Ran my 1-mile "sprint" at the track this morning. Ran it in 6:36. Calves are fairly sore today, and hamstrings are slightly less so.
Wed. Feb. 16: Ran just over three miles in 25:57. My hamstrings were very tender for the first half a mile or so. Otherwise, I felt good.
Thurs. Feb. 17: Hill workout day. Did "laps" of hiking up steep nearby hill, running down slightly less steep road back to beginning. Each lap was around 1/3 of a mile. Did 8 laps. Total time 34:24.
Friday Feb. 18: Off day. My hamstrings were very sore yesterday and, after my hill workout yesterday, I assumed my hamstrings (and probably calves too) would be quite sore today. However, although they feel somewhat fatigued, neither muscle group is sore.
Sat. Feb. 19: Ran 14.25 miles in 2:47. Felt good until around mile 10--then I hit a wall. Had to dig deep for the miles 10, 11, and 12. But I survived. Used Perpetuem Solids for the first time today. They will take some getting used to. Used on every 20 minutes. I think I will try one every 15 minutes next long-run, as I felt somewhat under-nourished at the 10-mile mark. I also took an Endurolyte capsule every 20 minutes. Water is going to be an issue in training w/ the Perpetuem Solids. They require a fair amount of H2O to wash down the PS. This is good, as it keeps you hydrated; but not so good if mule-ing water is a problem. I also took an ice-bath (still painful!) for 10 minutes just after finishing running, and took Recoverite about 45 mins. after finishing. Sunday--my legs were only sore at the bottom of my calves, and my feet/ankles were tender. For more details on my run, click here.
Ran approximately three miles in a nearby park in 25 minutes.
Tues. Feb. 15: Ran my 1-mile "sprint" at the track this morning. Ran it in 6:36. Calves are fairly sore today, and hamstrings are slightly less so.
Wed. Feb. 16: Ran just over three miles in 25:57. My hamstrings were very tender for the first half a mile or so. Otherwise, I felt good.
Thurs. Feb. 17: Hill workout day. Did "laps" of hiking up steep nearby hill, running down slightly less steep road back to beginning. Each lap was around 1/3 of a mile. Did 8 laps. Total time 34:24.
Friday Feb. 18: Off day. My hamstrings were very sore yesterday and, after my hill workout yesterday, I assumed my hamstrings (and probably calves too) would be quite sore today. However, although they feel somewhat fatigued, neither muscle group is sore.
Sat. Feb. 19: Ran 14.25 miles in 2:47. Felt good until around mile 10--then I hit a wall. Had to dig deep for the miles 10, 11, and 12. But I survived. Used Perpetuem Solids for the first time today. They will take some getting used to. Used on every 20 minutes. I think I will try one every 15 minutes next long-run, as I felt somewhat under-nourished at the 10-mile mark. I also took an Endurolyte capsule every 20 minutes. Water is going to be an issue in training w/ the Perpetuem Solids. They require a fair amount of H2O to wash down the PS. This is good, as it keeps you hydrated; but not so good if mule-ing water is a problem. I also took an ice-bath (still painful!) for 10 minutes just after finishing running, and took Recoverite about 45 mins. after finishing. Sunday--my legs were only sore at the bottom of my calves, and my feet/ankles were tender. For more details on my run, click here.
Tuesday, February 8, 2011
Feb. 7 through Feb. 13
Monday Feb. 7: Ran approx. 2.25 miles in 20 minutes. Ran fairly briskly. My knees were a touch sore, and I had a bit of a side ache towards the end. Otherwise, I felt good.
Wed. Feb. 9: Ran approx. 3.1 miles over the noon hour today in 26:01. Felt fairly good. My legs seemed to fatigue fairly quickly, and I had the side ache issue again. Otherwise, a good run.
Tues. Feb. 8: Ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:08; Lap 2: 1:10; Lap 3: 1:18; Lap 4: 1:19. I slightly improved my times from two weeks ago. Still a painful endeavor. Still unenjoyable. It definitely makes the other runs feel like walks in the park! My legs feel pretty good today. They feel somewhat fatigued, but not sore. My knees are no longer tender, and I did not feel any issue with them while sprinting or walking.
Wed. Feb. 9: Ran approx. 3.1 miles over the noon hour today in 26:01. Felt fairly good. My legs seemed to fatigue fairly quickly, and I had the side ache issue again. Otherwise, a good run.
Thurs. Feb. 10: power hiked up a rather steep hill (took just over 2 minutes to reach the top), and ran back down the hill in order to practice both hiking up at incline and running at decline. Legs felt good. Total of about 25 minutes spent exercising. Played 45 mins. of racquetball after work.
Friday Feb. 11: Off day. Calves are sore--either from the power hiking or the racquetball or, more likely, a combination of both.
Sat. Feb. 12: Ran the same route as Feb. 5--just over 10 miles. Took approx. 1:50. Felt great. Used two bottles, each with 1.5 scoops of HEED. Also took two pills (30 minutes prior to running) from a company my mother-in-law is in sales for. They are supposed to help your blood better absorb oxygen. I will report further on them if they are at all valuable. Afterwards I took to scoops of Recoverite in about 10 ounces of water. I also, for the first time, took an "ice bath." WOW! Was that painful. I wanted to scream. I got in the tub, and could only stay in for one minute. I then got out, stood looking at the tub of freezing water for about another minute, then got the courage to sit back in the tub. I stayed for 9 minutes this time. So, a total of 10 minutes. My legs felt good on Sunday, only my calves had a bit of soreness. My joints are not sore, though, which is a change--as last Sunday, after my long run on Feb. 5, my knees were fairly tender. So, I plan on sticking with the ice baths--for now anyways!
Sat. Feb. 12: Ran the same route as Feb. 5--just over 10 miles. Took approx. 1:50. Felt great. Used two bottles, each with 1.5 scoops of HEED. Also took two pills (30 minutes prior to running) from a company my mother-in-law is in sales for. They are supposed to help your blood better absorb oxygen. I will report further on them if they are at all valuable. Afterwards I took to scoops of Recoverite in about 10 ounces of water. I also, for the first time, took an "ice bath." WOW! Was that painful. I wanted to scream. I got in the tub, and could only stay in for one minute. I then got out, stood looking at the tub of freezing water for about another minute, then got the courage to sit back in the tub. I stayed for 9 minutes this time. So, a total of 10 minutes. My legs felt good on Sunday, only my calves had a bit of soreness. My joints are not sore, though, which is a change--as last Sunday, after my long run on Feb. 5, my knees were fairly tender. So, I plan on sticking with the ice baths--for now anyways!
Monday, February 7, 2011
Sickness!
Starting on about Thursday, Jan. 27, I was hit by a nasty little virus. It was an upper-respiratory bug and, as a result I missed about a week and a half of training. The last day I trained was Wednesday Jan. 26, when I ran two miles. So, I missed a day of power hiking and my long run on the 29th. I then was out the entire week of Jan. 31 through Feb. 6, except for the long run on Saturday Feb. 5, which I completed without issue. While one never enjoys being sick, I am thankful it was near the beginning of my training and not elsewhere!
Sunday, February 6, 2011
Jan. 31 through Feb. 6
Monday Jan. 31: Still out due to illness.
Tues. Feb. 1: Yep. Still out.
Wed. Feb. 2: Same story.
Thurs. Feb. 3: Still out, but feeling just about 95%.
Sat. Feb. 5: Ran 10 miles with a few rather large hills mixed in. Took me 1:56. My joints, of all places, were the most sore/tender after this run. Probably b/c I haven't ran much in the 10 days or so leading up to today b/c of my previous illness. I felt good overall during the run, although there were noticeable peaks and valleys and, importantly, I am training myself to push through the valleys.
Tues. Feb. 1: Yep. Still out.
Wed. Feb. 2: Same story.
Thurs. Feb. 3: Still out, but feeling just about 95%.
Sat. Feb. 5: Ran 10 miles with a few rather large hills mixed in. Took me 1:56. My joints, of all places, were the most sore/tender after this run. Probably b/c I haven't ran much in the 10 days or so leading up to today b/c of my previous illness. I felt good overall during the run, although there were noticeable peaks and valleys and, importantly, I am training myself to push through the valleys.
Monday, January 24, 2011
30 Weeks to Go!
This week marks 30 weeks out from Leadville. I have a 30 week training plan, the running schedule of which I start this week, and have posted here. I hope to be able to stick with this 30 week plan, and will report my successes/failures/changes along the way.
1/24 through 1/30
Monday Jan. 24: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Took two scoops of Recoverite in 8 oz. of water approximately 35 mins. after workout finished.
Ran my Monday "just getting time on my feet/miles in" over the noon hour today. Just under two miles, total time of 14:23. Felt somewhat winded afterwards, but legs still had plenty of kick left in them. Note: this run was after weight-training the legs this morning.
Tues. Jan. 25: ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:10; Lap 2: 1:12; Lap 3: 1:20; Lap 4: 1:14. Fairly decent sprint times, considering I haven't done any sprint work since who knows when. These were, without a doubt, painful and unenjoyable! Give me a 20 mile run anyday over these. It's going to require commitment and determination to stick with the speed work.
Wed. Jan. 26: Wednesday milage day. Put in just over two-miles over the noon hour. Total time: 15:51. My legs are fairly sore today from lifting on Monday and doing sprints yesterday. And, I'm a little under the weather, so to speak.
Thurs. Jan. 27: I went from a little under the weather to a lot under the weather. I am taking today off due to illness.
P.S. I ended up taking the rest of this week off, including Saturday's planned 10 miles. :(
Ran my Monday "just getting time on my feet/miles in" over the noon hour today. Just under two miles, total time of 14:23. Felt somewhat winded afterwards, but legs still had plenty of kick left in them. Note: this run was after weight-training the legs this morning.
Tues. Jan. 25: ran 4 quarter-mile sprints, with a quarter-mile walk in between each. My times were: Lap 1: 1:10; Lap 2: 1:12; Lap 3: 1:20; Lap 4: 1:14. Fairly decent sprint times, considering I haven't done any sprint work since who knows when. These were, without a doubt, painful and unenjoyable! Give me a 20 mile run anyday over these. It's going to require commitment and determination to stick with the speed work.
Wed. Jan. 26: Wednesday milage day. Put in just over two-miles over the noon hour. Total time: 15:51. My legs are fairly sore today from lifting on Monday and doing sprints yesterday. And, I'm a little under the weather, so to speak.
Thurs. Jan. 27: I went from a little under the weather to a lot under the weather. I am taking today off due to illness.
P.S. I ended up taking the rest of this week off, including Saturday's planned 10 miles. :(
Tuesday, January 18, 2011
1/17 through 1/23
Monday Jan. 17: off day. We spent the weekend up in CO relaxing!
Tuesday Jan. 18: I would have normally worked out this morning, but I have an important oral argument this morning that I need to prepare for. So, an off day!
Wednesday Jan. 19: another day off. Not terribly motivated this week.
Thursday Jan. 20: yet another off day. I am justifying my laziness on the fact that Monday is the start of my official 30 week running/training schedule. I played racquetball today at noon for 60 minutes.
Friday Jan. 21: off day. I plan on running in the hills tomorrow.
Saturday Jan. 22: ran for 109 minutes, hitting two big hills, and numerous smaller ones. Used Recoverite for the second time. Sunday update: legs feel good, only slightly fatigued. I will continue to report on Recoverite, but as of now it feels as though it is making a difference in terms of muscle rebuilding/recovery.
Tuesday Jan. 18: I would have normally worked out this morning, but I have an important oral argument this morning that I need to prepare for. So, an off day!
Wednesday Jan. 19: another day off. Not terribly motivated this week.
Thursday Jan. 20: yet another off day. I am justifying my laziness on the fact that Monday is the start of my official 30 week running/training schedule. I played racquetball today at noon for 60 minutes.
Friday Jan. 21: off day. I plan on running in the hills tomorrow.
Saturday Jan. 22: ran for 109 minutes, hitting two big hills, and numerous smaller ones. Used Recoverite for the second time. Sunday update: legs feel good, only slightly fatigued. I will continue to report on Recoverite, but as of now it feels as though it is making a difference in terms of muscle rebuilding/recovery.
Monday, January 10, 2011
1/10 through 1/16
Monday 1/10: off day. My legs are pretty sore from lifting and playing racquetball on Friday, and then going for a tough run on Saturday. So, I decided to listen to my body and give it an extra day of rest. Will pick up the weight training manana.
Tuesday 1/11: did 3 sets of 8 circuit style of: sitting dumbbar curls at 55 lbs; tricep pull-downs at 100 lbs; back pull-downs at 100lbs. Then did 2 sets of 8 circuit style of: "hunched" dumbbell curls at 25 lbs; lawnmowers (back) at 40 lbs; and one set of dips.
Wednesday 1/12: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs.
Thursday 1/13: Off day. Legs fairly sore from yesterday, especially inner hamstrings.
Friday 1/14: did 2 sets of 8 and 1 set of 6 of bench press at 125 lbs. Did 3 sets of 8 of sitting military press with 25 lb dumbbells. Did 3 sets of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbbells. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/15: Ran for 1:45, hitting several hills, and two major hills. Tried Melon HEED today for the first time. As many have noted, the flavor with Hammer products is not overwhelming, which is a nice change from Gatorade-type drinks that are overly-sweet. I felt more continued energy than just using water. I also used Recoverite for the first time today. I will report on how my legs feel tomorrow and whether it actually helped with recovery.
Update: I took Recoverite for the first time Saturday after my run. My legs on Sunday were a little fatigued, but not sore; and, on Monday, they felt like normal. I will report on future uses, but as of today, I certainly feel as though Recoverite helped speed my recovery.
Tuesday 1/11: did 3 sets of 8 circuit style of: sitting dumbbar curls at 55 lbs; tricep pull-downs at 100 lbs; back pull-downs at 100lbs. Then did 2 sets of 8 circuit style of: "hunched" dumbbell curls at 25 lbs; lawnmowers (back) at 40 lbs; and one set of dips.
Wednesday 1/12: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 40 lbs. Did 3 sets of 20 of hamstring curls at 40 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs.
Thursday 1/13: Off day. Legs fairly sore from yesterday, especially inner hamstrings.
Friday 1/14: did 2 sets of 8 and 1 set of 6 of bench press at 125 lbs. Did 3 sets of 8 of sitting military press with 25 lb dumbbells. Did 3 sets of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbbells. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/15: Ran for 1:45, hitting several hills, and two major hills. Tried Melon HEED today for the first time. As many have noted, the flavor with Hammer products is not overwhelming, which is a nice change from Gatorade-type drinks that are overly-sweet. I felt more continued energy than just using water. I also used Recoverite for the first time today. I will report on how my legs feel tomorrow and whether it actually helped with recovery.
Update: I took Recoverite for the first time Saturday after my run. My legs on Sunday were a little fatigued, but not sore; and, on Monday, they felt like normal. I will report on future uses, but as of today, I certainly feel as though Recoverite helped speed my recovery.
Monday, January 3, 2011
1/3 through 1/9
Monday 1/3: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Played 45 mins. of racquetball in the evening.
Tuesday 1/4: did 3 sets of 8 of bench press at 125 lbs. Did 2 sets of 8 and 1 set of 6 of standing military press at 55 lbs. Did 1 set of 8 of standing cable pulls simulating chest flys at 100 lbs. Did 1 set of 8 of chest flys with 30 lb dumbells, and 1 set of 8 with 25 lb dumbelss. Did 3 sets of 8 of shoulder raises from waist to eye level, straight in front w/ 20 lb dumbells, and 3 sets of 8 of shoulder raises from waist to eye level, to the side w/ 15 lb dumbells. Did 4 sets of 20 of sit-ups at steep incline, and 2 sets of 20 at medium incline. Played 60 mins. of racquetball over the noon hour.
Wednesday 1/5: off day.
Thursday 1/6: lazy day off. Stayed up too late last night, and opted for more sleep this morning (I made this decision before going to bed). I don't mind missing upper-body workout days, as they are not as crucial as legs; but, I still don't want to make a habit of it!
Friday 1/7: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/8: Ran for 90 minutes, hitting two big hills, among many other small ones. Still ankle to shin deep snow. Still like running in sand.
Wednesday 1/5: off day.
Thursday 1/6: lazy day off. Stayed up too late last night, and opted for more sleep this morning (I made this decision before going to bed). I don't mind missing upper-body workout days, as they are not as crucial as legs; but, I still don't want to make a habit of it!
Friday 1/7: Did 3 sets of 20 of deep squats at 95 lbs. Did 3 sets of 20 of standing elevated calf raises at 115 lbs. Did 3 sets of 20 of leg extensions at 35 lbs. Did 3 sets of 20 of hamstring curls at 35 lbs. Did 3 sets of 20 of seated calf raises at 25 lbs. Did 5 sets of 20 of sit-ups at steep incline. Played 60 mins. of racquetball over the noon hour.
Saturday 1/8: Ran for 90 minutes, hitting two big hills, among many other small ones. Still ankle to shin deep snow. Still like running in sand.
Subscribe to:
Comments (Atom)