Quest for Speed! Chrisbute's Journal

[chrisbute]

Well, I decided to take the plunge on this workout journal forum. I have been an avid visitor of bb.com over the past year. Recently I decided to explore some of the additional features this great site has to offer.

I have lived in Charlotte NC for 8 years. My wife and I are both from Buffalo NY. We have 2 boys (ages 5 years and 5 months old) Yes, it's a challenge to juggle work, family, household projects and working out.

I have always been involved in working out and keeping journals. My goals are somewhat different than the average bb.com person. My first love is running. I also REALLY like to lift weights to build and define. Several people at my gym refer to me as the "jack of all trades". I guess that's a compliment. The former US Marines I lift with tease me when it's my cardio/running days. The runners tease me when I lift with the big boys.

My primary goal is to increase my speed while running races. Specifically I want run under 7 minute miles in 5K races. This translates to a finish time of 21:44 or better (8.57 mph or faster over 3.1 miles). I was so close to this target time 2 years ago. I even completed a marathon a little over 1 year ago. Then my training seemed to stagnate and my diet became steadily worse.

To achieve my goal, I simply need to lose weight. I DO NOT want to discontinue lifting to achieve this weight loss goal. I measured my bodyfat and I'm at 19.4%, so there is much room for improvement. I also need to continue running at both long distances (low heart rate) and short intervals and hills (high heart rate). Cardio cross training for low/medium heart rate also needs to continue both for weight loss and injury prevention.

Biggest obstacle to overcome to achieve the goal:
1. My wife is a junk food queen. Her high metabolism allows her to eat anything with little worry about weight gain. (why couldn't I be blessed with that) I'm always tempted to snack on some of the high sugar snacks she buys (especially late at night). I am taking steps to counter this, like eating tuna when the snacking urge hits.

So it begins................

[joed]

Welcome to the journals, you have an interesting mix of goals. I'll get rid of those red lights under your name if you don't have any objections.

[Bob45]

Welcome and good luck!

[chrisbute]

Thanks! Great to be here!

I was confused on why I got some negative CP. My posts have never been negative. I asked the guy who did it and he said he was in a "foul mood". I kind of assumed it was an initiation to those who are new to posting on bb.com. I have NO objections to you removing the red lights!!

Thanks again!

[ChocoChick]

1. My wife is a junk food queen. Her high metabolism allows her to eat anything with little worry about weight gain. (why couldn't I be blessed with that) I'm always tempted to snack on some of the high sugar snacks she buys (especially late at night). I am taking steps to counter this, like eating tuna when the snacking urge hits.


Welcome to journaling!

And good luck with the tuna plan... My husband brings boxes of cookies to bed ( :eek: ) so I know how tempting it can be! Of course, he was recently diagnosed with diabetes, so there's more to it than just being thin...

[NorCal930]

Welcome and good luck. Why is it that all those snacks taste so good.

[Hibiscus09]

I attempted to turn your red green and was successful! Such power -- it makes me dizzy! :D ;) :p

Good luck to you in achieving your goals! I've been such a slow, slow runner when I've made feeble attempts at doing the activity. I ran the Cooper River Bridge Run at a 10 minute mile pace and that's as fast as I get. :)

[jmc53]

Welcome to journaling

[chrisbute]

Thanks everyone for the warm and friendly welcome!

Overall I had a great day today. I REALLY looked forward to my workout after work and am keeping a very conscious effort to control the snack cravings!

Treadmill 4 miles flat 6.3 - 7.2 mph 35 min nice, easy pace
Elliptical 30 min cross train course resistance 11-12

Diet has been clean today. That is a fist time in a month - I think because now I have to answer to this board in addition to myself! (hey, whatever gets me to my goal is OK by me)

[BigBT]

Glad to have you on board. Seems like you have some very definate goals in mind.

Running is not something I do, have ever done, or will ever do if I can help it, but I sure respect those of you who do. The seven minute mile will be a great accomplishment. Best of luck to you.

[jtroster]

Welcome.

[ChocoChick]

Running is not something I do, have ever done, or will ever do if I can help it, but I sure respect those of you who do. The seven minute mile will be a great accomplishment. Best of luck to you.

I think I resemble this remark! Actually, I feel this way about nearly all forms of cardiovascular activity. Although I was a sprinter once. Many years ago...

Hello Chris. What does your name stand for anyway?

[mom24boys]

hi chris *waves* welcome to the journals..GL on your goals :)

[chrisbute]

I think I resemble this remark! Actually, I feel this way about nearly all forms of cardiovascular activity. Although I was a sprinter once. Many years ago...

Hello Chris. What does your name stand for anyway?

I responded directly to BigBT since I was on the floor laughing. I respect the honesty. What can I say... I'm a glutton for punishment. I love to run. I love to lift. I know I can do both. When I did my marathon last December I wanted to be in an elite group of those that can bench 300 lbs and complete a marathon. Alas, I never did hit my benching goal of 300, but did complete the race!

ChocolateGirl - You will be disappointed with my name. It's just a shortened version of my last name. There were several Chris's in my rather large extended family and to keep all of us from looking up at large family events when someone yelled "Chris". So everyone referred to me as Chrisbute or Bute. I like your name and your moniker "Saddistic Veggie Princess". It seems kind of a Yin Yang thing going on there!



hi chris *waves* welcome to the journals..GL on your goals :)

Thanks! Glad to Finally be here. You guys seem like a tight group of supporters.

[ChocoChick]

ChocolateGirl - You will be disappointed with my name. It's just a shortened version of my last name. There were several Chris's in my rather large extended family and to keep all of us from looking up at large family events when someone yelled "Chris". So everyone referred to me as Chrisbute or Bute. I like your name and your moniker "Saddistic Veggie Princess". It seems kind of a Yin Yang thing going on there!

Ok, that makes sense. I am not really sadistic. A former forum member gave me that moniker because I was always telling him to eat his veggies. I thought it was pretty funny, so there it is. Actually, I just lack the imagination to come up with anything entertaining on my own. I recently changed usernames and my last one was truly boring.

Ok, it's cookie, I mean bed time. :)

[chrisbute]

Today I only concentrated on lifting. All body parts in about 90 minutes -roughly 50 sets total. I won't itemize every set lifted here since I don't remember. I bounce from one thing to another with 30-45 seconds rest between sets.

Today I started with Smith Machine Flat Bench Press and adjusted the incline every other set.
set 1: 12x135 Set 2: 9x205 Set 3 (30% angle) 10x185 Set 4: (30%) 7x195
set 5: (60%) 8x185 Set 6: (60%) 10x155

no cardio or running today. That is on the agenda for tomorrow!

Diet was mixed: I just cheated a bit with some ham and cheese tonight while watching a movie "Children of Men". I'm still not done with the movie and will complete it tomorrow, but what a depressing movie! (Yawn......my pillow is calling me)

[chrisbute]

Today was another productive workout day, but I broke my own cardinal rule. I did running the day after lower body lifting. Ouch! My legs felt heavy, but i did it:
4.5 miles outside on rolling hills in the Ballantyne area. My GPS had this at 4.7 miles, but we'll say 4.5 - I did this as a jog averaging 6.3 mph. It was warm! 80 degrees and sunny at 5PM

I cooled down and did 15 minutes on a Cybex Arc Machine (combo Elliptical/ cross country ski machine)

Tomorrow will be REST! i need to recover for a blistering double workout planned for Friday.

[ChocoChick]

I get dizzy on the arc machine. There's something unnatural in that movement.

Good job on the running, especially after a leg day! What's on tap for Friday? Inquiring minds want to know... :)

[chrisbute]

I get dizzy on the arc machine. There's something unnatural in that movement.

Good job on the running, especially after a leg day! What's on tap for Friday? Inquiring minds want to know... :)


I do agree that the Arc machine is "different". I will go on these from time to time. Today, I saw a friend on one, so I did my cool down on the Arc machine next to him while we chatted.

My plan for Friday is Elliptical 45 min during lunch and Lift/run after work. My office has a small gym and shower facility, so this works nicely during lunches.
Double workouts are fun, but I need to eat a bit more after the lunch time workout.

[Hibiscus09]

Nice job on the running! :) I bet your legs did feel heavy. :p

Enjoy the day off!

[chrisbute]

Nice job on the running! :) I bet your legs did feel heavy. :p

Enjoy the day off!


Yes, they were pretty heavy! Hamstrings always tight the day after lifting. All other parts of the leg were fine.

Yes, today was a day off. I got to watch "Happy Feet" with my 5 year old! Tomorrow will be a challenge.

[BigBT]

Nice run through Ballantyne. That's a nice area. I just finished a project up there. If your GPS says 4.7, by God, that's what you did! Don't short it. That .2 would probably be a personal best for me on its own.

[ChocoChick]

That .2 would probably be a personal best for me on its own.


LOL! You make me feel so good about my un-cardio-ness!


Hi Chris!

[Hibiscus09]

Yes, today was a day off. I got to watch "Happy Feet" with my 5 year old! Tomorrow will be a challenge.

Just keep thinking, "happy feet, happy feet. . . ." :)

And by the way, Happy Friday!!

[wubby]

Welcome. It is nice to see other runners here (the more of us freaks the better). I spent the last 20 years focusing on running with a little weight lifting on the side. After last fall's marathon I decided to do something different for a little while and switch my focus to weight lifting. Kind of an experiment for me to see if adding some more muscle will help me get a little faster - and at least if it doesn't, I'll end up looking a little better. Kind of a win-win situation.


Today was another productive workout day, but I broke my own cardinal rule. I did running the day after lower body lifting. Ouch!

I used to avoid it too, but sometimes an easy run the next day helps me loosen up more than if I skip it and wait till the next day. Granted, that run will be SLOW.

[chrisbute]

Nice run through Ballantyne. That's a nice area. I just finished a project up there. If your GPS says 4.7, by God, that's what you did! Don't short it. That .2 would probably be a personal best for me on its own.

If you are in the area for another project, I'll give you a pass for my gym. It really is one of the better ones on Ballantyne!
As for the GPS - It actually is a bit off. My friends laugh since I make my move too early in my races. With a half mile to go (according to the GPS) I start my sprint and then I hit the mark where the race should end and there is actually .2 or .3 left. That is the worst feeling!


LOL! You make me feel so good about my un-cardio-ness!


Hi Chris!

Hey - I can't believe you don't do cardio! With those abs, you probably do lots! If not then you have excellent genetics!


Just keep thinking, "happy feet, happy feet. . . ." :)

And by the way, Happy Friday!!

Hey Diane! I never put 2 and 2 together! Happy Feet and running with "happy feet". Too funny!


Welcome. It is nice to see other runners here (the more of us freaks the better). I spent the last 20 years focusing on running with a little weight lifting on the side. After last fall's marathon I decided to do something different for a little while and switch my focus to weight lifting. Kind of an experiment for me to see if adding some more muscle will help me get a little faster - and at least if it doesn't, I'll end up looking a little better. Kind of a win-win situation.



I used to avoid it too, but sometimes an easy run the next day helps me loosen up more than if I skip it and wait till the next day. Granted, that run will be SLOW.

Hi Wubby and thanks! Yes running and lifting are an interesting combination. When training for my marathon, I did some upper body lifting, no lower body lifting, no speed work.... I only concentrated on endurance...... Yea I completed the marathon, but I would have done much better if I had worked everything in. I was so nervous for my first one. I only wanted to complete it. My goal is to lose the excess weight, get faster for short races (10K or less) and then do the Marine Corp Marathon. We'll need to compare notes since we are runners!

[chrisbute]

Oh yea, my workout today. I almost forgot to post it.

Well I did not do the double workout as planned. I needed to work through lunch to meet a deadline (how dare work interfere with my planned workout) On the plus side, I finished at 2:00 PM and went to the gym for a VERY long workout:

I did about 50 sets of upper, lower body along with abs in 2 hrs. Since the gym was dead this afternoon I tried two new machines in my gym. One was a basic Back Hyperextension machine. I haven't used on of those since college. It felt good to target the lower back for 4 sets. The second was a Cybex Hamstring Curl machine (I think that's what it's called) This machine targets Ham's and Glutes and is better than the seated hamstring machines we have.

After lifting I did:
30 minutes on Precor Elliptcal Hill climb at resistance 12
30 minutes on Stationary upright bike resistance 10/11
15 minutes Cybex Arc Trainer Resistance 25-40

After that it was MILLER TIME. Well, not really....... but I wanted one nonetheless! I actually went home and practiced T-Ball with my 5 year old (Noah) He had me chasing grounders across the yard. I think that counts for some cardio!

[ChocoChick]

Hey - I can't believe you don't do cardio! With those abs, you probably do lots! If not then you have excellent genetics!


Abs are made in the kitchen. There is much truth to this saying. ;) I don't do cardio. And you'll have to trust me when I say it has nothing to do with genetics.

Chasing grounders with your son sounds like a good way to get in some fun and some cardio, Chris. :)

[wubby]

Hi Wubby and thanks! Yes running and lifting are an interesting combination. When training for my marathon, I did some upper body lifting, no lower body lifting, no speed work.... I only concentrated on endurance...... Yea I completed the marathon, but I would have done much better if I had worked everything in. I was so nervous for my first one. I only wanted to complete it. My goal is to lose the excess weight, get faster for short races (10K or less) and then do the Marine Corp Marathon. We'll need to compare notes since we are runners!

For my first couple marathons I did mostly upper body lifting and just some lower for working on strength imbalances to avoid injuries in some of my problem areas. For last year's marathon I was more diligent with my lifting and was pretty consistent with twice a week lifts and a little more leg work.

I have always done some speedwork when training, but for my 2nd and 3rd marathons I over trained and blew them (based on what my goals were anyway). Last year I trained a lot smarter and harder and I was very happy with the race in October. I definitely felt like having a little more strength would have helped me more so that is why I started lifting more this winter ... turned out I got hooked and decided to stick with this for a little while.

I keep swearing that I will do some more 5Ks and 10Ks instead of the longer races ... I think I may this year, I realized I have not raced a 5K in 16 years... I am looking for a pump and run - the races where you bench your body weight and for every rep, the take a minute off your time - I think that would be fun.

[chrisbute]

Abs are made in the kitchen. There is much truth to this saying. ;) I don't do cardio. And you'll have to trust me when I say it has nothing to do with genetics.

Chasing grounders with your son sounds like a good way to get in some fun and some cardio, Chris. :)

Yes, I sometimes forget that DIET is a way to make or break the abs!

The grounders were fun for the first 10. After that it was work!


For my first couple marathons I did mostly upper body lifting and just some lower for working on strength imbalances to avoid injuries in some of my problem areas. For last year's marathon I was more diligent with my lifting and was pretty consistent with twice a week lifts and a little more leg work.

I have always done some speedwork when training, but for my 2nd and 3rd marathons I over trained and blew them (based on what my goals were anyway). Last year I trained a lot smarter and harder and I was very happy with the race in October. I definitely felt like having a little more strength would have helped me more so that is why I started lifting more this winter ... turned out I got hooked and decided to stick with this for a little while.

I keep swearing that I will do some more 5Ks and 10Ks instead of the longer races ... I think I may this year, I realized I have not raced a 5K in 16 years... I am looking for a pump and run - the races where you bench your body weight and for every rep, the take a minute off your time - I think that would be fun.

Wubby - Which Marathons have you done?? I stayed close to home for my first and did it in hilly Charlotte.

I never heard of Pump and Run races. I think I would do well. So if I weight 180 and I can bench that 15 times, does that mean I take 15 minutes off my time?? Damn, that is world record pace.

[ChocoChick]

I like the new avatar, Chris. Especially that cutie in the pool with you. ;)

[chrisbute]

I like the new avatar, Chris. Especially that cutie in the pool with you. ;)

Thnx ChocolateGirl! I'll switch up the pics occasionally!

This weekend I had no gym workouts, but I was not idle.

I did hoe the garden to rid it of weeds and get it ready for Spring planting within the next week or two. I'll update my BLOG on weekly progress and get bodyfat tested again to see if I'm reducing bodyfat. I'm a bit bummed that scale is not reflecting the changes, however I have been lifting alot and it may be more muscle to offset the fat loss.

[wubby]

Wubby - Which Marathons have you done?? I stayed close to home for my first and did it in hilly Charlotte.

I never heard of Pump and Run races. I think I would do well. So if I weight 180 and I can bench that 15 times, does that mean I take 15 minutes off my time?? Damn, that is world record pace.

I did our local marathon for my first, and I have done the Twin Cities Marathon three times since it is close and I love the course (even though it has lots of up hill at the end). I don't like to travel to races, when I travel it is for fun and I can't do much of anything on the days before or after a marathon.

I only meant to do Twin Cities once, but I missed my goals the first two times and had to keep going back until I beat the course.

I'd like to do a 5K pump and run to see if I can get a negative net time.

[chrisbute]

Yesterday I had a VO2 max test. Results were GREAT, yet POOR.... My V02 is on the border of Elite range, however by bodyfat is an extra burden and this results in my race times to be sub-par. I kind of knew this but I needed this person to reaffirm it. Change the Diet!

Yesterday at the testers request, I did 4 miles very slow at 6mph after my test. While being tested, I maxed out at 8 mph on a 5% incline for roughly 15 minutes. He wants me to go SLOW for 1 month. I'll give it a try. Also a new bodyfat test revealed I'm at 20.6% (ouch - I really am bad) I'm determined to bring this under control.

[ChocoChick]

Are you sure about that 20.6%? You sure don't look close to that in your avatar...

???

[chrisbute]

I'm not sure about it since they used a "cheapie" tester on me. The main tester needed batteries! I think I'm more like 15-16% (that is what a friends scale revealed anyways) Regardless, I need to drop the percentage into the single digits.

[ChocoChick]

Did you use the handheld thing? Before or after your running?

[chrisbute]

The BF test was BEFORE the running. It was a handheld device. Maybe I should just get tested with Calipers. My friends at the gym swear by the calipers!

[ChocoChick]

The hand-helds are awful. Mine puts me way above what I am and, worse yet, fluctuates up and down for no apparent reason. I don't think there's any way you are 20%. You could be less than 15 even, but it's hard to see much from you avatar. Caliper readings also have a margin of error but at least if you have them done by the same person each time you'll have a reliable method of trending your progress.

[wubby]

I use a cheap digital caliper. I know that I am doing it wrong and squeezing too hard, but I am consistent so I can tell how I am relative to previous measurements. when I do it like the instructions say, it is very inconsistent and I get huge % readings. Right now it says I am 7.5% so even though I know it is wrong - it is still nice to see :)

[chrisbute]

Thanks Choco and Wubby - I think I have an unacceptable % and am working to get it reduced.

Today's workout was Good:

3 miles treadmill 1% incline 6.8 mph average
30 min Elliptical Interval Course with resistance at 10%

I had my IPOD back today! I forgot it yesterday and the miles DRAGGED.....

My next race is May 12. A local 5K. I bet my friend $20 that I would be back into the sub 8 min/mile range for that race. 2 years ago I did it in 7:19/mile. Last year I slowed to 8:25/mile. I'm determined to do it in 7:59/mile or under. My longer term goal is 6:59/mile or better.

[BigBT]

Nice cardio work again. A daily dose of that and the % will be in the "acceptable" range in no time.

Bet you won't forget the ipod again. I don't know how I ever worked out without it. The right music is incredible motivation.

[M4A1 Widowmaker]

I haven't run a 5k since high school but last fall, we had to run 1.5 miles for lacrosse testing and I didn't know that going into testing week so I hadn't trained for it at all. I did HIIT all summer long 3x/week at a pretty high intensity and I did it in 9:30...just took a few more weeks to get it below 9:00.

5 minute warm-up jog
12 minutes of 30-sec sprint/30-sec jog
3 minute warm-down jog

Melts fat away and really conditions lungs for distance and recovery time. Now that I'm in a maintainance stage, I throw in 2 miles 2x per week on my non-HIIT days. HIIT is usually Tues/Thurs/Sat and distance is usually Monday and Wednesday.

[chrisbute]

Nice cardio work again. A daily dose of that and the % will be in the "acceptable" range in no time.

Bet you won't forget the ipod again. I don't know how I ever worked out without it. The right music is incredible motivation.

True! I have a tough time lifting with it, but running or doing cardio is fine.


I haven't run a 5k since high school but last fall, we had to run 1.5 miles for lacrosse testing and I didn't know that going into testing week so I hadn't trained for it at all. I did HIIT all summer long 3x/week at a pretty high intensity and I did it in 9:30...just took a few more weeks to get it below 9:00.

5 minute warm-up jog
12 minutes of 30-sec sprint/30-sec jog
3 minute warm-down jog

Melts fat away and really conditions lungs for distance and recovery time. Now that I'm in a maintainance stage, I throw in 2 miles 2x per week on my non-HIIT days. HIIT is usually Tues/Thurs/Sat and distance is usually Monday and Wednesday.

HIIT training while it is GREAT for conditioning, doesn't burn many calories from FAT. That is my goal. Burn the Fat calories and drop the weight. With a lighter load I will run faster.

[chrisbute]

Today was a rest day. My wife wanted to go to the gym, so I watched the kids after work.

Tomorrow will be lifting and some light cardio while Friday will be a long run outside (assuming pollen counts drop) and cardio cross training.

[ChocoChick]

HIIT training while it is GREAT for conditioning, doesn't burn many calories from FAT. That is my goal. Burn the Fat calories and drop the weight. With a lighter load I will run faster.

It's true that it burns a smaller percentage of calories from fat than other forms of cardio, but it burns more overall calories and therefore more fat calories in total.

Just look at a sprinter's legs and a long distance runner's legs... I'd rather have the sprinter legs. ;) Just my $.02

[chrisbute]

It's true that it burns a smaller percentage of calories from fat than other forms of cardio, but it burns more overall calories and therefore more fat calories in total.

Just look at a sprinter's legs and a long distance runner's legs... I'd rather have the sprinter legs. ;) Just my $.02

I don't want only $.02. I want $2.00! :-)

I agree with your logic - However you will not be able to sustain a sprint for 30-40 minutes. I do some interval training and if I jog 1 minute, sprint for 1 minute for 30 minutes, it will burn roughly the same number of calories as if I did a moderate pace run for 30 minutes.

[ChocoChick]

I agree with your logic - However you will not be able to sustain a sprint for 30-40 minutes. I do some interval training and if I jog 1 minute, sprint for 1 minute for 30 minutes, it will burn roughly the same number of calories as if I did a moderate pace run for 30 minutes.


Oh, of course you can't sprint for 30 minutes. But, done right. HIIT will burn more overall than steady state cardio.

Here is some reading you might enjoy
http://www.cbass.com/FATBURN.HTM
http://www.t-nation.com/readTopic.do;jsessionid=CDF2B66A47729C4597922F24E2 20B11C.titan?id=548070
http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf#search=%22guerrilla%20cardio%2 2

[wubby]

I would stick to good old fashion interval training. Since you are after fat loss AND marathon improvement specific training you can get a good compromise for both goals by mixing in some standard fare interval repeats.

My favorite are ladder workouts where I do equal time fast and recovery times, 30 sec, 1 min, 2 min, 3 min, 2 min, 1 min, 30 sec ... then repeat that 3 times (once you have built up to 3 times). The fast part pace should be as fast as you can run while still finishing the interval - for me, my pacing is perfect if I am looking at my watch praying that I am almost done right at the point that I am halfway through the interval.

While I am training I have 3 hard days a week. One for speedwork, one for hills, and one long run.

[chrisbute]

Oh, of course you can't sprint for 30 minutes. But, done right. HIIT will burn more overall than steady state cardio.

Here is some reading you might enjoy
http://www.cbass.com/FATBURN.HTM
http://www.t-nation.com/readTopic.do;jsessionid=CDF2B66A47729C4597922F24E2 20B11C.titan?id=548070
http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf#search=%22guerrilla%20cardio%2 2

Wow - very good sites. Thanks for taking the time to do this.


I would stick to good old fashion interval training. Since you are after fat loss AND marathon improvement specific training you can get a good compromise for both goals by mixing in some standard fare interval repeats.

My favorite are ladder workouts where I do equal time fast and recovery times, 30 sec, 1 min, 2 min, 3 min, 2 min, 1 min, 30 sec ... then repeat that 3 times (once you have built up to 3 times). The fast part pace should be as fast as you can run while still finishing the interval - for me, my pacing is perfect if I am looking at my watch praying that I am almost done right at the point that I am halfway through the interval.

While I am training I have 3 hard days a week. One for speedwork, one for hills, and one long run.

Intervals are something I dread, but they must be done. Tomorrow I will get a moderate run in and work the intervals into the last 30 minutes of the run. But I love hillwork! Go figure!

[chrisbute]

Tonight I had a fracking (can you tell I love Battlestar Galactica) great lifting session:

Again full body workout. Yea there are many that frown on this but it works for me!

I'm really showing lots of improvement in Squats. Only a few months ago, 135 was causing me grief. Today I had 185 on the bar and I felt great. My long distance running legs are slowly transforming!

Shoulder work is my strength. I always hit all three heads of the delt and I got a compliment from one of the workers at the Y. (It's little things like that which make the difference in my outlook)

We ate at a Thai restaurant tonight. I was good. We talked about the Easter Egg Hunt we'll have with several of the neighbors kids along with ours (not my 6 month old though) I love Easter Egg hunts!!! I'll snap plenty of pics. Last year the chocolate was melting since it was so warm. Not Saturday. It will be downright cold (50's). I can't wait!!

[flywheel99]

Chicken Pod Thai? What did you order? I love Thai! I've got to set that has a reward meal for reaching 185lbs.

[BigBT]

Congrats on the squats. I think a lot of the earlier weight was just getting your body used to doing the movement. You have probably always been strong enough to lift the 185 but just weren't used to doing them so you had to compensate to get your balance adjusted. You should see a few big jumps as you get used to them. Then you get to plateau and hit the wall! Comforting thought, I'm sure.

Great work.

[chrisbute]

Chicken Pod Thai? What did you order? I love Thai! I've got to set that has a reward meal for reaching 185lbs.

It was a new dish I never tried before... 3 Kings (something)... Even though I don't remember the exact name, I'll remember it from the pretty good movie "3 Kings" with George Clooney. My fave it fried rice......God help me! I was good though.


Congrats on the squats. I think a lot of the earlier weight was just getting your body used to doing the movement. You have probably always been strong enough to lift the 185 but just weren't used to doing them so you had to compensate to get your balance adjusted. You should see a few big jumps as you get used to them. Then you get to plateau and hit the wall! Comforting thought, I'm sure.

Great work.

Yes BT, maybe you are right since Squats are something I only recently have added. I will say that is a tough exercise to do, but the benefits are awesome!

[ChocoChick]

I love Thai food. Well, if I'm going to be honest, I should say that I love all food. But Thai is right up there!

I need to go buy dye so that I can color eggs with the 8yo today or tomorrow. And I suppose I have to organize a hunt. Ack! Too much to do and not enough time to do it in!

[chrisbute]

I love Thai food. Well, if I'm going to be honest, I should say that I love all food. But Thai is right up there!

I need to go buy dye so that I can color eggs with the 8yo today or tomorrow. And I suppose I have to organize a hunt. Ack! Too much to do and not enough time to do it in!

Isn't that true! Never enough time. We need to throw in a T-Ball Practice and a friends birthday party as well!


Todays workout was cardio only. I did the same mistake as last week. I lifted with legs yesterday, so they were not up for anything very strenuous today.

I did 3.5 miles on treadmill Flat at 6.8 mph
After that I did Elliptical 45 min on an interval course.

Yea! The weekend is here - The kids are in bed!! The workout is done!!

[chrisbute]

Saturday was a day off with lots of yard work.

Easter Sunday I went to a Middle School Track and ran 7 sets of 400 meter intervals. My best time was 1:42 / worst was 1:49

Diet suffered a bit with the kids Easter Baskets calling me!

Today will be long slow cardio. My Hamstrings and Glutes are a bit sore.

[chrisbute]

Today was another good cardio day. I was tight from intervals, so I did:
3 miles treadmill 6.5 mph
40 min Elliptical hill course resistance 10.

Tomorrow will be a lifting day.

[chrisbute]

Yesterday was a fun day at the gym. I did lots of lifting. Mi Bi's are really feeling sore today. I switched it up a bit and did:
DB Preacher Curls 30 lbs 3 sets @ 12
Curls with Curl Bar on Preacher Bench 50lbs 3 sets @ 10
Hammer Curls 25 lbs 3 sets @ 10

I'm not working out today. That's a good thing since my legs are sore and I had a lot of Garlic in my dinner last night. (Don't ya hate doing cardio next to someone that had a garlic overdose - I do - Once I needed to move to a different machine)

[chrisbute]

Today I needed to rush through a cardio routine.
2 miles treadmill flat at 7mph
20 min Elliptical resist 20 up/down hill.

Tomorrow I'll do intervals 20 second repeats with 10 seconds rest. I hope to live through it! I'm planning on 15 of these.
After that it is off to the weight room. I'll bring a spare shirt! Weather is supposed to be sunny and 68. Perfect for Intervals!

[BigBT]

Nice job with the bi's and with the cardio. Smart choice about the garlic! I'm sure the vampires in your gym appreciate it.

[chrisbute]

Today was one of the toughest workouts I have ever done! A friend I workout with wanted to do intervals, so we both hit the track/soccer field at the Y.

We warmed up by jogging around the track twice.
We did 10 sets of sprints (20 second sprint 10 second jog) then we did ladders on the soccer field 6 sets with distances from 20 yards to 100 yards.
We cooled down by jogging a mile.
It felt great to be done with the intervals but I did feel like I tackled one of my fears (the fear of PAIN associated with the interval) My friend thinks I'm nuts, since he says that pain is temporary, whereas running a marathon would be a slow pain. I prefer the slow pain!!

I then went back inside the Y and did some light lifting (I should have lifted first)

[chrisbute]

Nice job with the bi's and with the cardio. Smart choice about the garlic! I'm sure the vampires in your gym appreciate it.


Thanks! Yes the vampires were happy I wasn't there on Wednesday!

[joed]

I'm with you man, I'd rather go long. Lifting after that? I would've hit the hot tub or the steam room. Have a good wkend.

[chrisbute]

I'm with you man, I'd rather go long. Lifting after that? I would've hit the hot tub or the steam room. Have a good wkend.

I make that mistake every couple years!

Saturday was a family day - no planned workouts. We planted the garden before the heavy rains!

Today was a light cardio day:
3 miles treadmill 6 mph with some intervals to 7 mph
30 min Elliptical Interval course, resistance 10

My weight is going down! 3 weeks til my race. I'll do a tempo run tomorrow on hills, Tuesday and Thursday will be light (maybe long) runs and Friday will be the Gorilla Intervals again.

[chrisbute]

Today we lost power at work due to the windstorm, but lucky for me the gym still had power, so I just came back from an early workout:

45 min Elliptical hills with reverse motion, resist 10 - 630 cal burned
3.5 miles 6.3 mph on hills 1%-4% grade

I just saw the sad news on TV about the VA Tech shootings. What a senseless tragedy.......

[joed]

Hey CB, did you hear the results of the Boston? Somebody with wings on his feet won the marathon in 2:13, in those lousy conditions. These times are getting ridiculous. I couldn't bike it that fast.

[chrisbute]

Hey CB, did you hear the results of the Boston? Somebody with wings on his feet won the marathon in 2:13, in those lousy conditions. These times are getting ridiculous. I couldn't bike it that fast.

I know. He was 7 minutes slower than last year. They are getting closer and closer to breaking 2 hrs.

A friend told me Friday she was looking at the weather closely since she always does The Boston Marathon (usually a bit over 3 hrs) She did not end up doing it this year. I could deal with the cold, but the WIND would be my fear!

[chrisbute]

Oops - I forgot to post my last 2 workouts:

Tuesday - Lifting - all body parts. 90 minutes with little rest between sets

Wednesday - Off

Today - Treadmill 4 miles at 6.5 - 7 mph and focusing on 180 strides per minute. I did 5 second counts and tried to hit 15 strides in those 5 seconds. I came close many times. It wasn't as hard as I thought, except I found myself at the front of the treadmill a lot. To compensate, I increased speed.

Tomorrow will be intervals and some lifting. My weight has gone down this week. Yaaaa! Keep it up!

[chrisbute]

I did not get a lifting session in today. I feel guilty!!

I did intervals again on Friday with a friend. We did 10 X 400 meter repeats. Wow those kicked my arse. We did a mile warmup and a mile cooldown on the track. I then went back into the Y, put on my IPOD and hit the Elliptical for 45 minutes on a hill training course at resistance 10. I was drenched in sweat when I left!!

If these Interval sessions don't make me faster, I don't know what will!

[chrisbute]

Wow, time flies!

Yesterday I had a great lifting session. I did deep squats (Ass to Ground as many people refer to them) and I do notice my glutes and hamstrings are tight today. I made sure I went lighter with weight (135) since going down this low is new for me. One of my friends suggested this deeper squat after seeing me do them the way I usually do them. I stretched them before my run.

Today I hit the treadmill and did 5.5 miles at average 6.4 mph and 1% incline. I am trying to get my stride at 180/ min. Today was generally 174-176 / min. I'm getting a bit more comfortable with the extra strides. I'll see if this translates to a better 5K time trial I have scheduled for Tuesday. I have interval sessions tomorrow and next Friday. My races are coming up soon, May 12 and 19. I'm so determined to break into the sub 8 min miles again.

[BigBT]

You ran 5.5 miles the day after doing deep squats? You have legs of iron. Good luck with the upcoming training. You've been working your butt off trying to get ready for them. How far off the 8 minute mile are you?

[chrisbute]

You ran 5.5 miles the day after doing deep squats? You have legs of iron. Good luck with the upcoming training. You've been working your butt off trying to get ready for them. How far off the 8 minute mile are you?

I ran a SLOW 5.5 miles. I will admit the first mile was rough, but after that I felt great.

How far off the 8 min / mile is a great question. I don't really know
A January 5K time trial had me at 8:12 min / mile
A late January 8K race had me at 8:46 min/ mile
A March 4 mile time trial had me at 8:30 min / mile

After that March time trial, I have incorporated Interval training once/week in addition to my regular runs and lifting. I am hoping Tuesday's 5K time trial will give me better results (and a confidence boost) before my May 12 and May 19 races!

[flywheel99]

I ran a SLOW 5.5 miles. I will admit the first mile was rough, but after that I felt great.

How far off the 8 min / mile is a great question. I don't really know
A January 5K time trial had me at 8:12 min / mile
A late January 8K race had me at 8:46 min/ mile
A March 4 mile time trial had me at 8:30 min / mile

After that March time trial, I have incorporated Interval training once/week in addition to my regular runs and lifting. I am hoping Tuesday's 5K time trial will give me better results (and a confidence boost) before my May 12 and May 19 races!

Keep posting your run/training results and notes. I like to read what other runners are doing.

Thanks!

[chrisbute]

This evening was a big challenge. I did a 1 mile warmup around the track and I felt weak! My legs were fine, but my endurance was bad. I'm not sure if it being 80 degrees and about a 15 mph breeze had anything to do with it, but that was a wierd feeling especially since my intervals had not begun. I thought "Oh no!"
My friend was late getting to the track, so I did 1 warmup lap with him and then stretched while he completed his 3 additional warmup laps.

We started easy 20 second sprints with 1 minute jog intervals. We did this 5 times and by now I started to feel better. We then proceeded to do 5 x 200 meter repeats at a 5:30 min/mile pace. I was dead after and he was always 5-10 meters in front of me. Normally we are at roughly the same pace. I then cooled down with a 45 minute workout on a recumbat bike going about 15 mph. I think I'll give my legs a rest this weekend!

[chrisbute]

This weekend I had no gym workouts or runs. I did lots of stuff around the house - Mow grass, rake, weed the garden and flower beds, clean the gutters and we had 2 T-Ball games as well.

I was planning a time trial for tomorrow, but that is out of the question now. Tempertures are to reach 91. That is not my idea of a true test! I'll most likely do it on Thurday or Friday when temps cool down.

Happy Monday!

[chrisbute]

Monday I didn't work out since I had an allergist appointment after work. I did manage a soccer game with my 5 year old after dinner for an hour. Wow, he has endurance. We both needed to be hosed off after since it was so hot out.

Yesterday I was going to do a 5K time trial but elected not to due to the 90 degree heat. I went to lift instead:

Flat Bench:
15 x 135
10 x 185
7 x 225
5 x 245

Incline Bench:
10 x 135
8 x 185
8 x 195
5 x 195

Lat Pulldown (varied grip between wide and narrow)
10 x 125
10 x 140
8 x 140
8 x 140

Squat on Smith Machine
7 x 95
10 x 135
6 x 155
8 x 135

DB Shoulder Press
10 x 40
12 x 40
10 x 45
10 x 45

Leg Press MAchine
10 x 260
10 x 300
8 x 320
10 x 300

DB lateral raise
10 x 20
12 x 20
10 x 25
7 x 25

DB real delt (forgot the name of this exercise)
12 x 20
12 x 20
10 x 25
10 x 25

Straight bar curl
10 x 45
12 x 65
10 x 65

Machine Hamstring Curl
10 x 40 (each side)
10 x 50
8 x 50

Cable Crossovers (mixed high, level and low)
10 x 25 high
12 x 30 high
10 x 20 level
8 x 20 level
10 x 15 low
12 x 15 low

DB concentration curl
10 x 30
8 x 35
8 x 35

Tri Rope pulldown
12 x 80
12 x 90
10 x 100
8 x 110

That was everything! This is what I usually do - I did not get on the Row machine, but I'll work that in next time

[jtroster]

Chris,
That was a huge workout - 13 exercises, 51 sets.

[chrisbute]

Chris,
That was a huge workout - 13 exercises, 51 sets.

I actually forgot one! Calf Press Machine 4 sets at 120 / 130 lbs! This took about 2 hours to complete. Again it is typical, twice a week since I'm not a fan of the split routine.

[flywheel99]

so two times a week you're doing 2 hour workouts? when do you workout, evenings?

Red Wings' turn to make it happen. They better turn it around tonight!

Oh yea, Sabers made it a lot more interesting last evening. Ex Red Wing Shanahan taking it to the Western New York icers.

[chrisbute]

so two times a week you're doing 2 hour workouts? when do you workout, evenings?

Red Wings' turn to make it happen. They better turn it around tonight!

Oh yea, Sabers made it a lot more interesting last evening. Ex Red Wing Shanahan taking it to the Western New York icers.

Yes, normally 2 hours. My planned lifting days are Tuesday and Friday evening after work. It doesn't always work out that way, but I try to make it consistently.

Red Wings and Sabres are now in the same boat. Two favored teams giving average performances.

I knew Shanahan sounded familiar. He must have 3 or 4 Stanley Cup rings to his credit. Yes, between him and Jagr, Sabres are in a world of trouble if they don't start playing better. Our last injured player is returning for game 5 (Paul Gaustad) He is a very physical player that is much needed!

[chrisbute]

Yesterday was a cardio day:

3 miles @ 7 mph on flat surface of treadmill (trying to improve V02 max)
30 minutes Elliptical resistance 10/11 intervals between 6%-12%. I tried to maintain 156 strides/min

Today I'll do lower intensity running and maybe do the recumbant bike instead of Elliptical. We'll see how everything goes!

[chrisbute]

Today:

4 miles on treadmill at 1% incline 6.5 mph -
15 min Elliptical resistance 9 interval course 4%-8% 160 strides/min
Wow - Legs are a bit sore - I'm undecided whether to do Intervals tomorrow. I will definitely lift though.

[joed]

Sore legs, eh, with lifting scheduled? IMO, forget the intervals. I'd rest 'em. When enthusiasm overwhelms common sense, injury is not far behind.

[wubby]

Hey Chris, been a while since I checked in... Looks like you have had some great workouts. I think you will be very pleasantly surprised by how much that interval training will improve your speed.

I find that a lot of the time when my legs are sore from a workout a run really helps work out the kinks. And on those days that I feel like crap and don't want to run - half the time after a couple miles warmup I feel great and have some of my best runs ever.

What race is your May 12th race? Eager to see the race report!

[chrisbute]

Sore legs, eh, with lifting scheduled? IMO, forget the intervals. I'd rest 'em. When enthusiasm overwhelms common sense, injury is not far behind.

I know, but it's not a BAD sore. I'm still undecided though. It seems like such a waste since temps will be in the mid 60's today. Perfect weather for doing the intervals!


Hey Chris, been a while since I checked in... Looks like you have had some great workouts. I think you will be very pleasantly surprised by how much that interval training will improve your speed.

I find that a lot of the time when my legs are sore from a workout a run really helps work out the kinks. And on those days that I feel like crap and don't want to run - half the time after a couple miles warmup I feel great and have some of my best runs ever.

What race is your May 12th race? Eager to see the race report!

GREAT - More preasure to finish within my goal time! - Actually this may give me more incentive knowing you will check my results!

I have a 5K on May 12 and another on May 19:

May 12: Is the 3rd Annual Morrison & Ballantyne Village YMCA 5K Race

http://www.activezach.com/events/eventDetails.cfm?pEventId=2099

May 19: Dash and Dine 5K (My 5 year old is doing the 1K race)

http://www.dashanddine5k.com/

[wubby]

GREAT - More preasure to finish within my goal time! - Actually this may give me more incentive knowing you will check my results!

I have a 5K on May 12 and another on May 19:

May 12: Is the 3rd Annual Morrison & Ballantyne Village YMCA 5K Race

http://www.activezach.com/events/eventDetails.cfm?pEventId=2099

May 19: Dash and Dine 5K (My 5 year old is doing the 1K race)

http://www.dashanddine5k.com/

Those look like great races. I have been saying for years that I would do another 5K after all these years of longer races. I realized this year that it has been 16 years since I have done that distance so I think it would be fun to try them again.

I like the 1K idea ... My daughter (6 yr old) has been running every morning at school for three weeks - I bet should would love to do a race. I'll have to see if we have something like that locally - thanks for the idea!

[chrisbute]

Friday was a day of lifting. I treat lifting like a cardio event as I have little rest between sets.

Flat Bench:
10 x 135
10 x 185
3 x 225


DB Bench:
15 x 45
12 x 60
9 x 65
9 x 65

Compound Row
10 x 125
10 x 140
10 x 140
7 x 140

Squat on Smith Machine
7 x 105
9 x 135
6 x 155
8 x 135

DB Shoulder Press
10 x 40
12 x 40
10 x 45
10 x 45

Leg Press Machine
10 x 260
10 x 300
8 x 320
7 x 300

DB lateral raise
10 x 20
12 x 20
10 x 25
7 x 25

Cybex Decline Press machine
7 x 70
10 x 60
10 x 60

Cybex Incline Press Machine
10 x 70
10 x 70
8 x 60

Machine Hamstring Curl
10 x 40 (each side)
10 x 50
8 x 50

Cable Crossovers (mixed high, level and low)
10 x 25 high
10 x 30 high
10 x 20 level
10 x 20 level
10 x 15 low
12 x 15 low

DB concentration curl
10 x 30
8 x 35
8 x 35

Tri Rope overhead extension
12 x 100
12 x 100
10 x 90
8 x 90

Seated Calf Press
12 x 110
12 x 120
10 x 130
6 x 130 (slight cramp in right calf)

No running or cardio Friday.

Today Sunday was all yardwork since yesteday was a rainout.
Mow, weed, hoe the garden.

Now time to Relax and watch the Sabres game.

[joed]

...Now time to Relax and watch the Sabres game.

In that last period I didn't want to blink my eyes for fear of missing something. What a game! With Ottawa waiting in the wings, maybe you should stock up on popcorn. That series should be a bloody mess.

[chrisbute]

In that last period I didn't want to blink my eyes for fear of missing something. What a game! With Ottawa waiting in the wings, maybe you should stock up on popcorn. That series should be a bloody mess.

Actually I'm sure refs will be calling everything out of fear that it get out of hand like it did in February.

Well I missed Mondays workout. I forgot my gym bag and when I came home to get it, I decided to work on some outdoor stuff. Ughh......... Well it wasn't that big of a wasted workout since this week I'll go light before my Saturday race.

Today I did an easy 4 miles on treadmill. Avg speed 6.4 mph with 7 mph for 1 mile. I cooled down on Elliptical for 30 min, interval workout resistance 10. I tried to keep strides at 165.

Tomorrow, my 5 year old has a T-Ball game at 6PM, so I need to cut the workout short. I'm not sure if I'll lift or do more cardio. Probably lift and save Thursday for some light / long cardio.

Diet has improved. Heyzeus and chickentuna have me motivated!

[chrisbute]

Today I lifted and had only 75 minutes for it. I didn't plan legs since I want to be as rested as possible for Saturdays race.

Flat Bench:
15 x 135
10 x 185 narrow grip
9 x 195 narrow grip
7 x 205

Incline Bench
15 x 135 15% angle
10 x 185 15% angle
7 x 185 30% angle

Compound Row on Nautilus nitro
10 x 125
10 x 140
8 x 140
7 x 140

DB Shoulder Press
15 x 30
10 x 40
7 x 40
7 x 40

DB lateral raise
12 x 20
10 x 25

DB real delt
12 x 20
10 x 25


DB concentration curl
10 x 30
12 x 30
10 x 30

Cable Crossovers (mixed high, level)
10 x 25 high
10 x 20 level
8 x 20 level

Curl on Universal Cable Machine
10 x 80
9 x 90
8 x 90

Hammer curl on Universal Machine
10 x 70
11 x 80
10 x 80

Tri Rope pulldown
10 x 80
9 x 90
8 x 100


After that was T-ball game (cut a bit short due to a thunder shower.... kids all loved it) Then out for a quick dinner, then feed Tristan while Cheryl put Noah to bed, then I fed Scout our dog, now REST! Cheryl is watching "LOST" while I'm on computer.

Tomorrow will be light and long cardio. Friday will be a rest day. Saturday will be the race. I haven't dropped as much weight as I had wanted. I'm hoping Intervals and new stride will lead me to 24:30 or faster. I'm so damn nervous for this, even though it's only a 5K. I want to be in top 25%, in lieu of middle of the pack. I'm unsure what race strategy to use. I may go out slower and pick up the pace at middle point of race. My friends have observed my first half mile is always too fast for my past 3 races (all 8K's). Oh well, I'm rambling now.

[flywheel99]

good luck with the 5k.

so you're putting a high value on your time, right? should you change your journal name to "speed_man_chris"! Get after it on saturday.

game on tonight! good luck to the sabers.

[chrisbute]

good luck with the 5k.

so you're putting a high value on your time, right? should you change your journal name to "speed_man_chris"! Get after it on saturday.

game on tonight! good luck to the sabers.

Thanks! The race should be interesting. The Sabres game tonight should be MORE interesting!

[wubby]

I'm unsure what race strategy to use. I may go out slower and pick up the pace at middle point of race. My friends have observed my first half mile is always too fast for my past 3 races (all 8K's). Oh well, I'm rambling now.

I think we all go out too fast to start with. I always have to fight hard to reign it in. You can really blow a race by going out too fast. I have found that I need to go out a little faster than my average pace for my target finish time, but not too much. Then I back off a little and settle into a good steady pace and pick it up at the end. If I go out at or bellow target pace I can't make up the difference in the end.

But of course since I have not run a 5K for so long you should not listen to me for 5K races - these sprints are a whole different beast, it's balls to the wall the whole time :)

[chrisbute]

But of course since I have not run a 5K for so long you should not listen to me for 5K races - these sprints are a whole different beast, it's balls to the wall the whole time :)

Yes - I'll strive for a controlled "Balls to the Wall" approach in the first mile!
:-)

Today I did 45 minutes Elliptical at resistance 10 Hill Climb course and finished up with 35 minutes on upright bike at 18 mph. I kept cadence at 90 RPM.

I'm bummed my Sabre's lost game one. It's not the loss, but the way they were outplayed by Ottawa. The better team won tonight. Hopefully Saturday we will play better.

[jocularric]

My good man Chris when thou did'st visit the tellings of my quest I did ask of thee thy name. "You give me a name of your choosing good sir!" was thy reply. I have read the tellings of thy quest. Thou hath shown thyself a wielder of iron and steel. An' wot more thou doth enjoy to dash, to jog, to sprint, to trot. 'Tis fitting that thou should'st have a title that bear witness of thy persona. Therefore good Sir having power given of thee I do hereby dub thee a name that hast been given thee by Lady Hibby--I dub thee Sir Chris of Happy Feet. Mayest thou always be found swift of foot and in deed, and a wielder of iron and steel.

Now good Sir Chris of Happy Feet I pray that God give thee good this day of thy running. Mayest thou be swift of foot--Yea, good Sir run an' not faint.

[chrisbute]

My good man Chris when thou did'st visit the tellings of my quest I did ask of thee thy name. "You give me a name of your choosing good sir!" was thy reply. I have read the tellings of thy quest. Thou hath shown thyself a wielder of iron and steel. An' wot more thou doth enjoy to dash, to jog, to sprint, to trot. 'Tis fitting that thou should'st have a title that bear witness of thy persona. Therefore good Sir having power given of thee I do hereby dub thee a name that hast been given thee by Lady Hibby--I dub thee Sir Chris of Happy Feet. Mayest thou always be found swift of foot and in deed, and a wielder of iron and steel.

Now good Sir Chris of Happy Feet I pray that God give thee good this day of thy running. Mayest thou be swift of foot--Yea, good Sir run an' not faint.

I'm thrilled with the name!! I did have a bit of good fortune in todays race! I think you gave me some luck!

[chrisbute]

Yeaaa! This is phase 1. To get under 8 min/ mile

I did todays 5K in 24:10 whuch is 7:47 min / mile. I know that time could be lowered since I still have some excess bodyfat to depart with! This proves interval training works since I'm roughly the same weight as a race I did in February. I wish they would post the results for everyone soon!

https://secure.activezach.com/events/eventResultsList.cfm?pEventId=2099

I have another 5K on a flatter course next week. (This course was HILLY but I felt good)

[BigBT]

Congrats on the time, Chris. I would say you pretty much shattered your goal with that one.

[flywheel99]

SWEET!!!

Way to go. You nailed it!

Keep showing us the way.

[wubby]

Congratulations! Great Race.

[jocularric]

Well done good Sir Chris of Happy Feet. Now thy feet doth dance with joy.

[Daimozz]

great stuff man .........good luck on ur next one!

[chrisbute]

Thanks everyone!

Here are the official results link. I was wrong. My time was 24:09! I'll take that second!

http://www.queencitytiming.com/2007_results/morrison_ymca_5k__fun_run.htm

[jocularric]

Thanks everyone!

Here are the official results link. I was wrong. My time was 24:09! I'll take that second!

http://www.queencitytiming.com/2007_results/morrison_ymca_5k__fun_run.htm
:D

[chrisbute]

Yesterday I did some cardio. If I lose 2 more lbs by Saturday, then I should be close to 23:30 time in my 5K race.

Treadmill 3.5 miles flat average speed 6.7 mph with .5 mile at 7.9 mph. 180 strides/min

Elliptical 45 min hill course with reverse motion. Resistance 10. Calories burned 605. Strides/ min 155

Today will be a heavy lifting day.

[jocularric]

Today will be a heavy lifting day.
We doth await thy telling good sir.

[joed]

Hey chris, the Ottawa guys look serious, but it's never over 'till it's over. You're gonna rest for a day or two before the next race, right?

[chrisbute]

Hey chris, the Ottawa guys look serious, but it's never over 'till it's over. You're gonna rest for a day or two before the next race, right?

The Ottawa series is OVER! We don't look like a team that should be there. Powerplay is pathetic. I hope Detroit beats them!

Yes, my next race is this Saturday and I will rest 2 full days before since I have been going hard this week. Yesterday I lifted (lots of lower body) and today I'll be doing some Interval work. I'll post lifting results later today. I added Deadlifts. Glutes are tight today. Hamstrings are good. I used very light weight just to get used to the form (don't laugh - but it was only 65 lbs)

[Hibiscus09]

Good luck in your next race. You'd better rest those glutes! I'm not much of a runner, but I know sore leggies or glutes don't go well with running. :p

[flywheel99]

how are you mixing your indoor cardio (ellip & treadmill) with outdoor running?

meaning, how many days per week for each?

I haven't, and won't, do any leg lifting this week. I don't want any problems for the run on Sunday.

Good luck with yours.

[chrisbute]

Good luck in your next race. You'd better rest those glutes! I'm not much of a runner, but I know sore leggies or glutes don't go well with running. :p

Thanks Hibi. They are very sore now along with my hammies. I picked the wrong time to try something new!!


how are you mixing your indoor cardio (ellip & treadmill) with outdoor running?

meaning, how many days per week for each?

I haven't, and won't, do any leg lifting this week. I don't want any problems for the run on Sunday.

Good luck with yours.

Fly - I strive to run outside twice a week and do indoor cardio 2-3 times a week. For the past few weeks it has worked out that I'm outside once a week and indoors 3 days a week. All my interval work is done outside on a track. Even if I'm on a treadmill indoors, I feel I still get the benefit, especially if I'm doing a Tempo Run at 90% effort on the treadmill. Intervals will always be done outside since I have a fear of cranking up the treadmill speed at 10 mph and flying off the back.

That is good you won't do any leg lifting this week before your race. My glutes and hammies are killing me because of the Deadlifts.

[chrisbute]

Well I scrapped my interval workout today. I got sorer and sorer as the day wore on. It started with a minor tightness in the glutes, but it spread to hamstrings and got a bit tighter. This is a good soreness from hitting the muscles in a new and different way (I did deadlifts with a friend and he showed me the proper form) I just wish I did this new exercise after my Saturday race. Oh well! Tomorrow I'll do a short tempo run and then do light cardio after!

Yesterday was a GREAT lifting workout:

Smith Machine Shoulder Press:
12 x 95
12 x 115
10 x 135
7 x 155

Incline Bench
13 x 135 45% angle
10 x 185 45% angle
8 x 185 30% angle

Compound Row on Nautilus nitro
10 x 125
10 x 125
8 x 140
7 x 140

Hack Squat on Nautilus Nitro
10 x 120
10 x 120
8 x 130
7 x 130

DB lateral raise
12 x 20
12 x 25
10 x 25

Leg Press
10 x 280
10 x 300
10 x 300

DB real delt
12 x 20
10 x 25
7 x 25

curl on Preacher Bench with curl bar
15 x 40
12 x 50
10 x 50
10 x 50

Hamstring Curl Machine
10 x 40 each side
10 x 50
8 x 50

Cable Crossovers (mixed high, level)
10 x 25 high
10 x 25 high
8 x 20 level
10 x 15 low
10 x 15 low

Deadlift (light weight for form)
8 x 45
10 x 45
10 x 65

Tri Rope pulldown
10 x 80
9 x 90
8 x 100

Calf Press Machine
12 x 120
12 x 130
10 x 140

[joed]

The Ottawa series is OVER! We don't look like a team that should be there. Powerplay is pathetic....

Say you're sorry. Back to home ice where the crowd is always a factor. Spread some linament on those legs for the next couple of days, & by race time you'll be good as new. I like Tiger Balm; it smells so horrible you've gotta figure it's doing something good. (Prefontaine! You old enough to remember that guy? The Oregon wind I called him.)

[wubby]

Wow - big workout for 3 days before a race! Good luck Saturday. Hoping you get to the end and collapse because you left nothing on the course (to me - that is a perfect race)

A few of my favorite Steve Prefontaine quotes to help:

"To give anything less than your best, is to sacrifice the gift."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"Someone may beat me, but they are going to have to bleed to do it."

"The only good race pace is suicide pace, and today looks like a good day to die."

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

[chrisbute]

Say you're sorry. Back to home ice where the crowd is always a factor. Spread some linament on those legs for the next couple of days, & by race time you'll be good as new. I like Tiger Balm; it smells so horrible you've gotta figure it's doing something good. (Prefontaine! You old enough to remember that guy? The Oregon wind I called him.)

That workout was a killer! I needed to skip yesterday as well. Today I'm back at 95%. I stank up the house with Ben Gay. I'll need to look into Tiger Balm!

I was 9 or 10 when Pre died, so I did not comprehend his accomplishments until after I joined the Cross Country team in High School. He was (and still is) a great inspiration for American runners.


Wow - big workout for 3 days before a race! Good luck Saturday. Hoping you get to the end and collapse because you left nothing on the course (to me - that is a perfect race)

A few of my favorite Steve Prefontaine quotes to help


Wubby - That workout wasn't bad. It was me adding a new lift into the equation. Wow, I paid for it this week. No cardio since Monday and today I'll just go very light after I lift (upper body only).

Thanks for the additional quotes. I have never heard the last one on your list. Maybe I'll go out in tomorrow's race like Pre did! I would lead for a half mile and then fade fast!

[MacGyverDel]

How's the running coming? I'm following your progress with interest and may well have my own journal soon.:rolleyes:
In case you're following Game 5 today, Buffalo's hanging on. :D

Have a great day Chris.

[chrisbute]

How's the running coming? I'm following your progress with interest and may well have my own journal soon.:rolleyes:
In case you're following Game 5 today, Buffalo's hanging on. :D

Have a great day Chris.

Hi - Running is good. My speed in finally improving! I had two 5K races in back to back weekends and my time was 5 seconds different on similar courses.

Ottawa was clearly the better team. It seems Buffalo lost cohesiveness late in the season. We all saw it with the Islanders and Rangers series. Plus the main Ottawa line with Spezza was amazing. It should be a great Stanley Cup series regardless if it's the Ducks or Red Wings as your opponents.

[chrisbute]

My race Saturday was "fun". I expected a flatter course and it took us through one neighborhood I had never been through. It had a monstrous steep hill. When I came upon it I just gulped and said "Uh oh". Thankfully it was within the first half mile.

My time for this 5K was 24:14 (7:48 min / mile) That is 5 seconds slower than last week. I will continue training (especially intervals ) and seek out a race in a couple months to see if I improve.

I'm still hurting today from a party on Saturday night. My neighbor had a party and I did several shots of Goldschlagger, Cinammon Schnapps and Sambuca. Yea what a combination! I'm told the pictures that were taken of me passed out on the lawn were classic. I rarely drink, but the shots were going down so smooth! I'm hoping to get a lifting session tomorrow!

[flywheel99]

top notch on the 5k time. kudos!

What's your next race?

[chrisbute]

top notch on the 5k time. kudos!

What's your next race?

I honestly don't know when my next race will be. I'll be in Buffalo in a couple weeks and want to enter one there if my schedule allows it. I really want to race on a flat course to see how much benefit I get from training in the Charlotte hills. I'll continue to train and do one in July to see how much I improve. There are races nearly every week in Charlotte.

I'm still trying to recover from the weekend party. Man, I did not think I would still feel "blah" 3 days after!

Good luck to the Wings tonight. Go Hasek!!

[flywheel99]

of course, the wings went down hard. Thumbs down!!!! Not happy about how it went.

My wife and I are geeked about keeping the running going this summer. My next major goal is the 10 mile in August. I'll throw in a couple races before that one, just to stay motivated. Running is feeling better for the most part. Every pound that is shed helps.

Are you changing your diet at all for the summer months?

I see that you've changed your "drinking program"!

later,
fw99

[chrisbute]

of course, the wings went down hard. Thumbs down!!!! Not happy about how it went.

My wife and I are geeked about keeping the running going this summer. My next major goal is the 10 mile in August. I'll throw in a couple races before that one, just to stay motivated. Running is feeling better for the most part. Every pound that is shed helps.

Are you changing your diet at all for the summer months?

I see that you've changed your "drinking program"!

later,
fw99

Running is fun! For the past week it has been in the high 80's after work when it's time for my workout. Running in that heat is NO FUN.

No radical diet changes planned for summer. As always, just strive to eat healthier. I have shed a few pounds already plus my bodyfat % has been going down (slowly but surely)

Even in college, I was never as bad as I was last Saturday. My workouts suffered for 6 days after. That won't happen again!

I haven't posted workouts in a while:

Thursday was a treadmill run for 3.5 miles at 1% incline. I cooled down with 20 minutes on Elliptical.

Friday was a lifting day - however I ate lunch (Memorial Day office picnic)and felt lethargic for my late afternoon workout. I only managed about 45 minutes. I was going to call it quits, but saw a friend on a recumbant bike, so i did a 30 minute bike workout. I averaged about 17 mph.

No workouts Saturday, Sunday and Memorial Day except for yardwork.

Yesterday I was back in the gym lifting both upper and lower for 2 hours. Later today I'll be in the gym for a treadmill workout.

I'll be back in Buffalo in a couple weeks and may do a 5K there to see if hill training in Charlotte yields me better time on a flat course.

[chrisbute]

Yesterday was a great cardio day. First time in 10 days I felt strong despite the fact I did lifting with legs the day before!

It was 90 degrees so I stayed indoors:

3 miles treadmill average speed 7.4 mph. Strides at 176/min. Also did 1/2 mile warmup and cooldown at 5 mph.

I then hopped on Elliptical for 35 minutes hill work at resistance 10. I was drenched when I walked out of the gym!

[chrisbute]

Yesterday I was talked (coerced is the better word) into running outside in the high 80 degree heat. I walked into the gym at about 4:30 PM and saw a person (that I don't know very well) that runs with my other friend. She is training for a half marathon in September and wanted to do 5-6 easy miles at an 8:45 pace. I told her that was the distance I was shooting for (on the treadmill). She convinced me to run outside along a loop I had never done before. The heat and no water bottle was the toughest part for me, but it was fun to run and talk with someone. It makes runs so much easier. We ran through one of the nicer subdivisions in Ballantyne and some houses had sprinklers on - so we both ran through them to cool off when the opportunity arose - I felt like I was back on my high school cross country team again! I didn't have my GPS with me, but she told me it was a 6.2 mile loop. We cooled down by running a mile around the Y track. The Y has a pool that was packed and I wanted to jump in the pool at the end of the workout, but didn't! So 7.2 miles yesterday. I haven't run that distance in a while. Today my legs are heavy and I'll lift after work.

[MacGyverDel]

http://i177.photobucket.com/albums/w237/brittnay090193/bnxfcgnjjfj.gif..certainly alot more fun than the treadmill. :D And scenic too eh. The heat would of been too much for me. Thank god for the sprinklers.

Have a great weekend Chris.

:)

[chrisbute]

Del - A belated THANK YOU!

Friday - I lifted for about 2 hours. It was fun, but I was wiped out! The only notable exercise to mention was deadlifts - I increased from 65 to 95 lbs. Again - just to get the form down and avoid a senseless injury until I get comfortable with this motion. I get strange looks at the gym. I don't think it is because of form since I have been doing these lifts with my friend. I think it has more to do with the light weight. (I feel like a newbie again)

I have committed to dressing as a Spartan during the Charlotte Greek Festival in early September. My friends brother does this every year and has extra components for a uniform. All I'll need to buy is sandals. Cool! There are seven of us to dress and with the smash hit of the movie "300", we should be a hit at the festival. I will modify some of my goals to look (as close as possible) to the actors in "300". I will not sacrafice my speed goals, but the goals are inter-related since I do want to keep dropping bodyfat weight.

Tonight I'll lift. We go back to Buffalo soon and I'll go to my aunt's gym for atleast 2 workouts and will run around her neighborhood.

[MacGyverDel]

... I'm picturing you with little wings on your ankles also. :p

Safety first with the deads. You'll know when to up the weight, right.

Have a great day.

[chrisbute]

I had a 2 hour lifting session yesterday. My newest Muscle and Fitness came in the mail yesterday and had a great article on the various parts of the chest and training them. I looked in the mirror and saw that I'm lacking inner pec development. I thought cable crossovers at various angles would cover this, but I guess it's not. It looks like i need to do dumbell flys. I wonder if dips hit inner since I want to bring that exercise back into my routine.

I increased weight on Deads to 105. I did 5 reps. My pattern was:

45 lbs (bar only) x 12 reps
65 lbs x 12 reps
95 lbs x 7 reps
105 lbs x 5 reps

I did squats roughly 25 minutes later and noticed I was much weaker/ fatigued. I usually start my lower with squats but yesterday had them following Deads. I'm thinking Deadlifts impacted me. My squats yesterday were:

105 lbs x 10 reps (I knew I was in trouble when I struggled to get 10 during my warmup set!)
135 lbs x 5 reps
105 lbs x 9 reps (I lowered weight - but still felt wiped out. I stopped at 3 sets)

This will be my last lifting session before vacation. Tonight I plan to do treadmill running. I'm hoping to hit a gym on Monday while in Buffalo.

[flywheel99]

So 7.2 miles yesterday. I haven't run that distance in a while.

sweet run. hard core chris! way to go!




I have committed to dressing as a Spartan during the Charlotte Greek Festival in early September. I will modify some of my goals to look (as close as possible) to the actors in "300".

YES!!! Spartans!!! I can't stop listening to the soundtrack. i have put the battle tracks on my IPOD. That stuff makes me want to run through a wall. I love it! (my wife says it makes her "uneasy and agitated - she's not down with my 300 fixation of late.) Tear it up at the festival. Have someone play the battle tunes in the background when you're in uniform.


It looks like i need to do dumbell flys. I wonder if dips hit inner since I want to bring that exercise back into my routine.

I've been including the db flys in my workout. i try to hold and pinch at the top of the movement for the inner "burn" feeling. on the dips, i do them on arms day. not sure if they'd work your inner pecs?

[flywheel99]

there is a local brewery sponsoring a 5k run.

the race starts in the brewery! and ends up there. after the race, they offer you a pint of fine brew as part of your entry fee.

once i confirmed that they have india pale ale on tap, i told them i was in!

oh yea, can't wait.

my wife thinks i'm a weirdo for doing this one.

but come on, why pass this run up? it has character! are you in?

[joed]

...I looked in the mirror and saw that I'm lacking inner pec development. I thought cable crossovers at various angles would cover this, but I guess it's not. It looks like i need to do dumbell flys. I wonder if dips hit inner since I want to bring that exercise back into my routine...

Dips should work that area: Pecs major, sternal...Here's a link

http://www.exrx.net/Lists/ExList/ChestWt.html#anchor165455

[chrisbute]

sweet run. hard core chris! way to go!


YES!!! Spartans!!! I can't stop listening to the soundtrack. i have put the battle tracks on my IPOD. That stuff makes me want to run through a wall. I love it! (my wife says it makes her "uneasy and agitated - she's not down with my 300 fixation of late.) Tear it up at the festival. Have someone play the battle tunes in the background when you're in uniform.

I've been including the db flys in my workout. i try to hold and pinch at the top of the movement for the inner "burn" feeling. on the dips, i do them on arms day. not sure if they'd work your inner pecs?

When you have a person to run with, it makes the miles fly by!

I love the song from the trailer (Nine Inch Nails is the group) I added that song on my IPOD months ago! I haven't listened to the soundtrack yet (but from your comments it seems I should)

Last year at this time, I heard they were filming this movie from a friend that is into Greek history. He told me to read "Gates of Fire" by Stephen Pressfield. It is a historical fiction novel, but a great educational read. I highly recommend it if you love 300. I also bought the 300 graphic novel by Frank Miller. It was more of a kids book, but the movie is very true to the book.



there is a local brewery sponsoring a 5k run.

the race starts in the brewery! and ends up there. after the race, they offer you a pint of fine brew as part of your entry fee.

once i confirmed that they have india pale ale on tap, i told them i was in!

oh yea, can't wait.

my wife thinks i'm a weirdo for doing this one.

but come on, why pass this run up? it has character! are you in?

Wow - that sounds like a FUN race to be in. A pint after a 5K race goes down so smooth! If the race was close to home I would do it in a heartbeat! I assume you are in the Detroit area - that is a bit long to travel for a 5K (even if beer is a reward after) LOL



Dips should work that area: Pecs major, sternal...Here's a link

http://www.exrx.net/Lists/ExList/ChestWt.html#anchor165455

Joe - Excellent website - Thanks! I have bookmarked it for more ideas

[mom24boys]

*waves* catching up on journal reading :) running thru sprinkles sounds like a way to make a run wayyy more fun.

[chrisbute]

*waves* catching up on journal reading :) running thru sprinkles sounds like a way to make a run wayyy more fun.

Yes it was! It was even better while we ran across one of the lawns through the sprinkler. We didn't see the owner of the house tinkering in the garage. He came out, waved his fist and said "You damn kids". We both looked back and laughed our butts off! The guy may have been in his 70's and I'm 41 and my friend is in her early 30's! I wish I had thought of it at the time, but I would have said: "Thanks for the compliment"

[jocularric]

I did squats roughly 25 minutes later and noticed I was much weaker/ fatigued. I usually start my lower with squats but yesterday had them following Deads. I'm thinking Deadlifts impacted me.
Nice job on the deads and squats Chris. Your deads will definitely effect your squats but in doing them in the same workout I prefer the order you did them in--deads then squats!

[chrisbute]

Well I'm back from visting all the family and getting my 8 month old baptized in Buffalo. I had ZERO workouts and I'm pissed at myself for letting other things always get in the way.

I'm very motivated to lose those 3 lbs and more. I'll do upper body lifting after work and a cardio session after lifting.

[flywheel99]

Well I'm back from visting all the family and getting my 8 month old baptized in Buffalo. I had ZERO workouts and I'm pissed at myself for letting other things always get in the way.

I'm very motivated to lose those 3 lbs and more. I'll do upper body lifting after work and a cardio session after lifting.

but did you have any fun acquiring the 3#?

[chrisbute]

but did you have any fun acquiring the 3#?

Actually no I did not. I felt guilty the entire time. Maybe that is a good sign!

Yesterday was a very light workout, just to get me back in the routine again.

I did about 30 sets of upper body. I started to do dumbell flys as my last chest exercise. Initially I started with incline flys with 30 lbs and it seemed very hard in the up phase, so I kept the weight and did them on a flat bench. It was easier. Maybe I should do inclines, since it seems I would get more benefit. Today I feel a bit sore, but not in inner part of chest, just outer part.

I then got on the treadmill and did 1 mile at 6 mph. I did feel a bit uncomfortable and decided not to push the mileage since I will do lower body lifting today along with low impact cardio.

[mom24boys]

*waves* welcome back :)

[MacGyverDel]

Ha ha, better get some running in eh.

http://i188.photobucket.com/albums/z291/macgyverdel/crazy_horse.gif before you're as big as a horse.http://i188.photobucket.com/albums/z291/macgyverdel/snicker.gif

Let us know more about the holiday. :D


Have a great day Chris :)

[chrisbute]

Hi "Mom" and Del!

Yea, those three pounds negated the stuff I have done during the past month. I love that horse avatar! Or chicken/horse........

Holiday?? I wish!! It was spent visiting family in Buffalo. We drove which was a mistake! I do miss the little things about where I grew up. I'm not sure if you get CFNY in Ottawa, but listening to Canadian radio is awesome! I miss it! We also crossed the border to buy a case of Molson Canadian and Molson Export. Yummm.......

[chrisbute]

Yesterday was a fun workout. I did legs. I'm feeling tight today, but not very sore. My squats continue to improve. I did 155 ten times on one of my sets. It's funny how one leg press machine differs from another. I usually do 300 lbs 10 times on the Cybex seated leg press. Yesterday both of those were taken, so I used a leg press machine that you are at a 45 degree angle and load free weights on it. I only managed 200 lbs. I wonder if the regular machine gives you a mechanical advantage.

I did Elliptical for 40 minutes on resistance 9 - Cross Training Hill course.

Today I plan to do treadmill after work.

[joed]

I found the same thing with the leg press machine vs. the sled where you load the weights; the machine is easier with the same amount of weight. Cardio looks good CB.

[chrisbute]

Thanks Joe. (The sled - that's right - I forgot what the name of that leg press machine was referred to)

I'm up late tonight since I just finished watching "Smokin Aces". I have been trying to rent this for weeks through Netflix, but my wife saw it at a local grocery store for a $1 rental!

I really liked the movie - but didn't love it. I wish one set of hitmen survived but they didn't. (I won't reveal spoilers)

Today's cardio was short since I had a 5:00 PM conference call. I wanted to kick the person at my company that did this. I basically got to the gym and rushed through 4 miles on the treadmill at 6.5 mph, rushed home, threw off my sweaty clothes, sat in my study nearly naked and dialed in on the call. My wife did a double-take when she walked in the door with the kids. It was a Kodak moment!

[wubby]

Hey Chris - I have been away a while. Looks like you have made great progress.

I always wonder how many people called into meetings are sitting at home buck nekkid :)

I gained 6 lbs on vacation last week too, but it was all water/glycogen. I am already back to my pre-vacation weight after 4 days (ok, plus one pound) but with the same fat percentage.

[mom24boys]

LOL at the naked conference call.....:D
Enjoy your day.

[chrisbute]

Thanks Mom!
Wubby - You are genetically gifted! My vacation weight gain was NOT the right kind of weight!

I had 2 workouts since last posting:
Friday June 22 - This was a full body lifting session (2 hours) with 30 minutes cardio on a upright bike at about 17 mph.

Monday June 25 - I only did upper body lifting. I'm trying to emphasize inner chest since that is an area not up to par. I had a 75 minute lifting session and did 45 minutes on the Elliptical. Level 10, cross train.

Today I'll do lower body lifting and a cardio set.

[flywheel99]

how's the running going? what race is next for you?

[chrisbute]

how's the running going? what race is next for you?

Hi Fly!

I don't know when my next race will be! I want to do some core training over the next 2 months to drop weight and increase muscle. Yea - conflicting goals but I have done it before with a strict diet and lots of protein and Amino Acids.

I know I will be MUCH faster at a lower bodyweight. I have a race in mind for late August, but may do one in early August as a barameter to measure progress. Only 5K.

[chrisbute]

Today was FUN. I was bummed that I skipped Deadlifts, but the rack was always occupied when I needed it. I did do a full leg workout along with lower back:

Leg Press on Sled 10x135, 10x225, 8x245
Hack Squat 10x110, 12x130, 8x150, 6x170 (PB)
Back Hyperextension 10, 9, 8, 6
Forgot Machine name but you kneel with one leg and put heel of foot with other leg on a bar and you kick back (works glutes and hams) 8x75, 6x85, 9x70
Leg Curls 10x40, 12x40, 9x50, 8x50
Seated Calf Raise 12x120, 10x130, 10x140, 8x140

I ended with 30 minutes on bike at level 10/11 hill course 18 mph avg

The gym has been crowded. It's like it's January 2. I think because Summer vacation and with the pool rocking in the constant 90 degree heat, it leads to a more crowded gym. Tomorrow I plan cardio only - 90 minutes

[MacGyverDel]

My wifes at her work has been crowded. Perhaps a different time.

Tsk tsk missing deads. :D

A good leg workout for sure Chris. :)

[flywheel99]

Today was FUN. I was bummed that I skipped Deadlifts, but the rack was always occupied when I needed it. I did do a full leg workout along with lower back:

Leg Press on Sled 10x135, 10x225, 8x245
Hack Squat 10x110, 12x130, 8x150, 6x170 (PB)
Back Hyperextension 10, 9, 8, 6
Forgot Machine name but you kneel with one leg and put heel of foot with other leg on a bar and you kick back (works glutes and hams) 8x75, 6x85, 9x70
Leg Curls 10x40, 12x40, 9x50, 8x50
Seated Calf Raise 12x120, 10x130, 10x140, 8x140

I ended with 30 minutes on bike at level 10/11 hill course 18 mph avg

The gym has been crowded. It's like it's January 2. I think because Summer vacation and with the pool rocking in the constant 90 degree heat, it leads to a more crowded gym. Tomorrow I plan cardio only - 90 minutes

what type of cardio will you do the day after this big leg workout?

[chrisbute]

Hey Fly -

After a big leg workout - I'll either do bike or Elliptical. Since I did Elliptical the day before, I did Bike yesterday. Today I feel good and will do some running. It's still too hot to run outside, so I'll jump on treadmill after work. That's my plan.

[BigBT]

Bummed that you skipped deadlifts???? You are a masochist. Those days are call for celebration for me. Congrats on the hack squat number. That's a great workout.
I'm glad I'm out of the southeast if only for a week. I was about to melt. The worst is when it still refuses to cool down at night.

[flywheel99]

hey chris,

forgot to mention something from monday...

when i was at the other gym monday morning, i noticed in one of the side gyms that there was a dude running some kind of different fitness class. they were using the weigted things with the handle - doing all sorts of different movements.

maybe me wonder...

were they doing some type of 300 movie training? i read that the 300 actors/stunt dudes did some wicked hard/heavy lifting, but didn't they also use the weighted things with the different movements?

i want to call the facility and ask exactly what they were doing. it looked like it would make a great off day workout - to shake things up.

get after those deadlifts! i'm still feeling the effects of mine from monday morning. holy cow! i really feel them in the back. muscles that - i guess - were not used to that type of workout? also, maybe my form is not 100%. i'm also feeling it in the hams, but it is not bad at all.

i read that buffalo might lose two free agents. a couple of your better forwards. your thoughts?

[joed]

CB, looks like you're keeping your nose to the grindstone despite the heat.

[chrisbute]

Bummed that you skipped deadlifts???? You are a masochist. Those days are call for celebration for me. Congrats on the hack squat number. That's a great workout.
I'm glad I'm out of the southeast if only for a week. I was about to melt. The worst is when it still refuses to cool down at night.

Skipping deadlifts are counter-productive. Even though I did Back Extensions and Hack Squats, deadlifts hit the back and glutes/hams differently.

BT - You are in Greer? for some reason I thought you were in Atlanta. Yes these are the "dog days of summer". Tonight I went into my vegtable garden to pick and clear out some small weeds and I sweat profusely. I needed another shower (third for the day!)


hey chris,

forgot to mention something from monday...

when i was at the other gym monday morning, i noticed in one of the side gyms that there was a dude running some kind of different fitness class. they were using the weigted things with the handle - doing all sorts of different movements.

maybe me wonder...

were they doing some type of 300 movie training? i read that the 300 actors/stunt dudes did some wicked hard/heavy lifting, but didn't they also use the weighted things with the different movements?

i want to call the facility and ask exactly what they were doing. it looked like it would make a great off day workout - to shake things up.

get after those deadlifts! i'm still feeling the effects of mine from monday morning. holy cow! i really feel them in the back. muscles that - i guess - were not used to that type of workout? also, maybe my form is not 100%. i'm also feeling it in the hams, but it is not bad at all.

i read that buffalo might lose two free agents. a couple of your better forwards. your thoughts?

fly - It sounds like a kettleball you are referring to. It looks like a cannonball with a handle - right? They did do this training of the actors in 300. I have never worked out with one since I have never had access to one in my gym. Kettleballs were popular 50+ years ago. You should check to see if this was a "300" workout!

Are the 2 free agents Briere and Drury? We knew about that going into the playoffs and felt if we didn't win the Cup this year, it would be a while to recover from the loss of both of them. However on the flip side, Buffalo has some great talent scouts that are great at getting undervalued players. I don't even know who we selected in the draft, although I heard a Buffalo native was the first overall pick. It was something like the 7th time in history that an American was selected number one!




CB, looks like you're keeping your nose to the grindstone despite the heat.

Joe - lifting is going great. I'm just trying to shed some bodyfat I picked up on vacation.

[chrisbute]

I was disappointed with myself with todays workout. I wanted 90 minutes of cardio but did 60 minutes.
3.5 miles on treadmill 30 minutes on incline 1%. I wanted to do 6 miles, but legs felt a bit stiff.
30 minutes on Elliptical interval course at resistance 11.

Tomorrow the plan is upper body lifting with small amount of light cardio after.
Friday - Lower body lifting and I want to take a cycling class. I haven't done one in a while. These are great for intervals.

[flywheel99]

I was disappointed with myself with todays workout. I wanted 90 minutes of cardio but did 60 minutes.
3.5 miles on treadmill 30 minutes on incline 1%. I wanted to do 6 miles, but legs felt a bit stiff.
30 minutes on Elliptical interval course at resistance 11.

Tomorrow the plan is upper body lifting with small amount of light cardio after.
Friday - Lower body lifting and I want to take a cycling class. I haven't done one in a while. These are great for intervals.

how do you stand it? some much cardio - indoors. do you use an ipod of mp3 player? 90 minutes? geez.

kettle ball is what i was talking about. i need to check on what they were doing.

[chrisbute]

how do you stand it? some much cardio - indoors. do you use an ipod of mp3 player? 90 minutes? geez.

kettle ball is what i was talking about. i need to check on what they were doing.

Yes, I use an MP3 player (IPOD) and frequently create new playlists. This makes the cardio time FLY by. This is nothing compared to when I did my marathon training. 2 hour sessions three times a week was the norm. These 60 minute sessions leave me feeling guilty even though I'm drenched in sweat!

I love cardio. Tomorrow I will probably take off work (shhhhhhh - don't tell anyone) and do a double workout. Morning long run / afternoon lower body lift and cycle class.

[chrisbute]

I had a great double workout today.

Morning: Run outside. It was high 70's this morning, so it was a somewhat comfortable run. I did a 5 mile loop from the Y. My body was tight since I don't do morning workouts (but all my races are in the morning) I did the run in 43 minutes. I cooled down on Elliptical for 15 minutes and stretched after. There were so many faces at the Y I had never seen before. These people never come in the evenings.

I showered and then went to the office (late) to finish up a project. I then left work at 3:30 PM. I did a pretty complete leg workout (including Deads - yay!) This took roughly 70 minutes, and hit inside cardio but I made two mistakes:
1. I did not bring my IPOD. (cardio without an IPOD sucks - however I rarely run outside with one since I like to hear a car if it's going to potentially hit me - Charlotte drivers are impatient and stupid)
2. I did back extensions as my last exercise (my lower back was a bit sore)

Nontheless, I managed 1 mile on the treadmill at a blistering speed of 6 mph. OOOOO. I knew I had better change machines, so I hopped on a bike and rode 30 minutes at 17 mph.

I LOVE double workouts. I miss doing them. Hopefully this jolts my body from this sudden weight gain I have had! 6 quick pounds in 3 weeks. I got my bodyfat analysis done and 3 lbs is muscle, but 3 lbs is dreaded fat. I'm going to reverse this trend!

[joed]

3 lbs of muscle is terrific CB, maybe the other 3 is water. Double WO? Glad I'm not you tomorrow about 10 AM. Have a great wkend.

[jocularric]

I love cardio. Tomorrow I will probably take off work (shhhhhhh - don't tell anyone) and do a double workout.
LOL that's classic. I wonder how many other people have done that. I hope you're having a great weekend.

[mom24boys]

Hi chris hope your having a good weekend....shhh I do extra Wo's all the time too..:D

[flywheel99]

are you talking about 2 cardio sessions a day? or does lifting and running count for a "2 a day?"

do you get runners world mag? the issue we got yesterday (fri?) has some special coverge on 1/2 marathon training. we're geeked to check out the articles.

something that i didn't say about my run yestery. i had so much left in my tank after the first 6 miles that i really cranked it up for the 7th mile to close strong. (i had to "match" my wife's time for the same route.) i beat her by one second! geez! she'll be crushing me in a week or so. anyway, i was happy to realize that i had so much energy left at the of - this gives me hope that i'll actually be able to finsh the 10 miler in august. i'll keep you posted.

and, the GPS is sweet. i think that we'll keep it on the "average pace per mile" setting, insted of the actual pace per minute. (am i saying that right?)

see ya

[Hibiscus09]

I'm impressed with your running. Heck, I bet I'd make it about 5 minutes and give out. LOL It's been a long time. I looked at a couch potato (me) to 5K schedule the other day. I wasn't even sure I could do the first run/walk on it!! :D :p

[chrisbute]

LOL that's classic. I wonder how many other people have done that. I hope you're having a great weekend.

Thanks sir joc! I actually did not end up taking the day off like I planned :-(
I did get the double workout in though!


Hi chris hope your having a good weekend....shhh I do extra Wo's all the time too..:D

LOL - If I can sneak them in, I will.


are you talking about 2 cardio sessions a day? or does lifting and running count for a "2 a day?"

For Friday I think it was a generalized double workout.
AM cardio
PM - Lifting and cardio

I have done strictly double cardio sessions once or twice a week while training for my marathon.



do you get runners world mag? the issue we got yesterday (fri?) has some special coverge on 1/2 marathon training. we're geeked to check out the articles.

I don't subscribe to Runners World but have picked up the past 3 issues. Go to the online site of runners world. They have training programs for every length of race and for every experience level.


something that i didn't say about my run yestery. i had so much left in my tank after the first 6 miles that i really cranked it up for the 7th mile to close strong. (i had to "match" my wife's time for the same route.) i beat her by one second! geez! she'll be crushing me in a week or so. anyway, i was happy to realize that i had so much energy left at the of - this gives me hope that i'll actually be able to finsh the 10 miler in august. i'll keep you posted.

That is GREAT! (Why will she be crushing you in a week??)
Awesome progress! You should do a 5K race in July and treat it like an interval session to gear up for your 10 miler.
Also - when you get into the longer training distances, consider using a portable energy gel every 5 miles or so. They work!


and, the GPS is sweet. i think that we'll keep it on the "average pace per mile" setting, insted of the actual pace per minute. (am i saying that right?)

see ya

I switch my settings all the time. I love the way you can customize them. Auto lap is GREAT! It beeps at me every 1 mile so i don't keep looking at the watch.

[chrisbute]

I'm impressed with your running. Heck, I bet I'd make it about 5 minutes and give out. LOL It's been a long time. I looked at a couch potato (me) to 5K schedule the other day. I wasn't even sure I could do the first run/walk on it!! :D :p

Not you. I'll bet you have sprinter legs with those massive 300 lbs + you can Leg Press 10 times.

[chrisbute]

Yesterday was another great lifting session. All upper body:

I almost forgot: I have still been gaining weight, but I have also added 1 inch to my thigh and chest. I attribute this to new Amino Supp and add'l protein.

Bench Press
135 x 15 warmup
175 x 8 narrow grip (to work inner pec)
155 x 10 narrow grip
135 x 10 narrow grip

Compound Row Machine
125 x 15 warmup
140 x 9
155 x 8
125 x 10

Dips
11 (Bodyweight)
10 BW
10 BW
6 BW

Chinups
8 (bodyweight)
8 BW
7 BW
7 BW

Lateral Raise (cable)
12 x 25 (each hand)
12 x 30
10 x 35 Personal Best - I have made big gains recently)
8 x 35

Rear Delt cable raise
10 x 25
10 x 30
7 x 35
6 x 35

Barbell Curl
12 x 45 regular grip
12 x 65 narrow grip
8 x 65 wide grip

Overhead rope tri extension
14 x 90
10 x 90
9 x 80
8 x 70 (I always tire quickly when doing tri's)

Hammer Curl DB
9 x 35
6 x 40
7 x 35

I finished up with 20 minutes HIIT on bike at 20 mph avg

[joed]

That new inch on your chest & thighs has gotta be pure muscle, the way you're going. Enjoy the holiday CB.

[chrisbute]

Thanks Joe!

I'm a bit behind posting my workouts (again)

July 3 - Lower body lifting along with back extension. Roughly 25 sets including Deadlifts!

Cardio was tough since lower back was a bit sore from back extensions. I struggled through 1.5 miles on treadmill at 6 mph, I walked 10 minutes and then did another 1.5 miles.

July 4 - No workout. Just played freeze tag at the pool with my 5 year old, That's cardio!!

July 5 (yesterday) - cardio only 4 miles on treadmill at 6.5 mph at incline 1%. Cooled down with Elliptical Interval course at resistance 9 and 10.

Side note - For yesterday and July 3 - I had Amino Acid pre-workout and during workout. I noticed I'm recovering faster and have more energy during the workout.

Today I plan full body workout with more emphasis on upper body. Hopefy I'll have time and energy for cardio after.

[flywheel99]

Thanks Joe!
July 4 - No workout. Just played freeze tag at the pool with my 5 year old, That's cardio!!

on july 4, we spent time at my wife's parents' house. they have a big pond in their back yard. i was swimming with them for a while.

now, i would think that i'm in "cardio shape" after running so much this spring/summer. but wow, swimming is hard! that really surprised me how my cardio seemed to be lacking as i was swimming around. maybe i should be doing a swimming day each week as part of my program?

have a great saturday. have you seen what changes the wings have made?

[chrisbute]

on july 4, we spent time at my wife's parents' house. they have a big pond in their back yard. i was swimming with them for a while.

now, i would think that i'm in "cardio shape" after running so much this spring/summer. but wow, swimming is hard! that really surprised me how my cardio seemed to be lacking as i was swimming around. maybe i should be doing a swimming day each week as part of my program?

have a great saturday. have you seen what changes the wings have made?

Fly - Swimming does work muscles differently. My Y is building an indoor pool within the next year. I can't wait to start swimming laps again!

I didn't know until now. You resigned Hasek and Hudler but lost Bertuzzi. Better than Sabres who lost Briere, Drury and Zubrus but retained Vanek for a hefty sum! We need another offensive star like a Jason Spezza to be competitive. Our first 2 draft picks were defensive player! Oh well!

[chrisbute]

Yesterday was a 2 hour non-stop lifting session! I was so drained that I got no cardio in. The Amino's are awesome - I probably did 60 sets total (40/20 split between upper/lower)

Today I stepped on the scale and I'm another 2 lbs heavier! WTF?? I don't want continue on this route. Gaining muscle is great, but I'm putting on far too much weight to be able to run fast. I'm going to do 1 upper and lower lifting session per week for the next 2 weeks and do mixed cardio sessions (long run one day, bike/stairmill the next day and HIIT / Ellipical the next and finally Hillwork on the 4th day.) My goal for the next two weeks is to maintain muscle while shedding weight/bodyfat. If this works, then I may shift back to 2 upper/lower lifting sessions each week for 2 weeks and then revert back to one again.

[jocularric]

Happy Monday Chris. I wouldn't worry about 2#. Heck my weight can vary by as much as 5# in a single day.

That had to be a killer workout though. :D

[chrisbute]

Happy Monday Chris. I wouldn't worry about 2#. Heck my weight can vary by as much as 5# in a single day.

That had to be a killer workout though. :D

I'm not worried about the 2 lbs. I'm more worried about the 12 lbs in 3 weeks! Most of it is muscle - but I'm going to try to kill the bodyfat and cut now.

[chrisbute]

I did do a lifting seesion on Monday! I can't keep away from weights I guess. I weight for a much shorter duration and did only 1 set of lower body (hack squats) to save legs for the grueling sessions I have in strore for them!!

I did about 30 sets total but my chest seems pretty sore. I did 70 lbs dumbell presses which may explain why I hurt. After all my lifting I did:
45 minutes on bike resistance between 10 and 12 - avg 18.5 mph
1 mile on treadmill at 2% incline going 6 mph
15 minutes on Cybex Arc trainer

Today I plan 45 minutes running and 45 minutes Elliptical.

[chrisbute]

Yesterday was a cardio only day!
4 miles on treadmill at 6.7 mph using incline 1%
30 minutes on stairmill fat burn course - level 9

I feel tight today and will have another cardio only day today after work!

[chrisbute]

I skipped the 7/11 workout. I felt I needed to give the legs a rest. Yesterday I ran after sunset. It felt nice to not have the hot sun beating on me, but it was still humid from the earlier thunderstorms. I did 6.5 miles at an easy 9:10/ mile pace. I haven't run outside after dark in a while, and wanted to be sure I didn't run over something that would cause me to twist an ankle.

I'm trying to hook up with a team to do a mud run on Aug 4. It looks like it will be a blast, but teams of 4 are required.

Today will be lifting and maybe light cardio after.

[MacGyverDel]

A mud run sounds interesting; a relay of some sort?

http://i188.photobucket.com/albums/z291/macgyverdel/651df543.jpg

Lift well and have a great "Friday the 13th". :p

And a great weekend of course. :)

[chrisbute]

Thanks Del! Here is link to race site. I have committed to do the run/race. I have put together a team of 4.

It is 3.8 mile race with plenty of obstacles. All members of the team must stay together for the entire race (you are as strong as your weakest link)

http://www.freewebs.com/ncmudrun/thecourse.htm

We are now deciding on team name. Possible choices:

Dream Killers
Big Test Icicles
Super Heroes In Training
Here for Beer
Disco Ninjas
Carolina Mud Chuggers


Oh yea -workouts! I did a long hard workout Friday (but nothing Sat or Sunday except routine chores and playing with the kids)

Friday was upper and lower body for 90 minutes. After I hit the bike for 30 minutes.

[flywheel99]

that race looks crazy! you had better train. make a mud bog in your backyard!

[chrisbute]

Yea, I go from paved roads to mud pits. I may invest in a pair of trail running shoes!

[chrisbute]

Yesterday was an upper body lifting day. I went 60 minutes and roughly 30 sets. I did Dips, Inclines, close grip bench, lateral shoulder raises, shoulder press, compound row, tri extensions, barbell curls........

After I did 30 minutes on Elliptical Lv 10 Hills. After that I did 20 minutes on the upright bike.

Team name for the mud run is being voted on now. My vote is "4 Studs in the Mud"!

[flywheel99]

my vote...

"Here for Beer"

India Pale Ale if available!

[chrisbute]

my vote...

"Here for Beer"

India Pale Ale if available!

Yea, I'll need one (or more) to replenish carbs after the race. If given the choice I will take Molson Canadian or Sierra Nevada. I have had only 1 beer since I over indulged a couple months ago. I was out to dinner and had a newly popular beer called Rogue Dead Guys Ale. Yea the bottle was cool, but the taste was on the bitter side.

Yesterday was cardio only. For the first time EVER, I forgot to pack shorts and shirt into gym bag. (I left them on my bed). I keep a backup set of workout gear in my trunk, so i went back to the car, got it and changed in the locker room. This backup gear was for winter workouts. I had a long sleeve shirt and sweats. Ughhhhh..... I proceeded with cardio session even though i knew my friends would make comments since I'm usually in tee-shirt and shorts.
1.5 miles on treadmill speed 6.3 mph. i was dogging it. My legs felt sore and this extra weight I have gained is making cardio more difficult!
I then switched to bike. 40 minutes at 18 mph. I was soaked after this!

Today I'm not working out. We are going to Charlotte Knights baseball game. My cousin coaches the Buffalo Bisons, so we are going to see him and have pics taken with the boys.

[flywheel99]

We are going to Charlotte Knights baseball game. My cousin coaches the Buffalo Bisons, so we are going to see him and have pics taken with the boys.

i attended some bison games back in the day. i love how you can see into the stadium from the freeway. i remember the foot long hotdogs being great. and, i still have a bisons hat hanging on my garage wall with my collection.

i was at one of the games that rick sutcliff -yes, i know that i'm butchering his name - pitched (he was on rehab with the cubs at the time).

good stuff. have a blast at the game. minor leauge baseball is a fun time.

oh, on the smashing pumpkins... love the band.

one of my favs is Cherub Rock. the song that you mentioned is a great one too. i'm thinking of seeing them in the big D in later this year. rock on.

[chrisbute]

i attended some bison games back in the day. i love how you can see into the stadium from the freeway. i remember the foot long hotdogs being great. and, i still have a bisons hat hanging on my garage wall with my collection.

i was at one of the games that rick sutcliff -yes, i know that i'm butchering his name - pitched (he was on rehab with the cubs at the time).

good stuff. have a blast at the game. minor leauge baseball is a fun time.

oh, on the smashing pumpkins... love the band.

one of my favs is Cherub Rock. the song that you mentioned is a great one too. i'm thinking of seeing them in the big D in later this year. rock on.

Bisons game was a blast. I taked to my cousin before the game and got pictures. His team is now slumping. They got crushed in Charlotte and are now out of first place. Charlotte Knights had 2 major leaguers on the roster since they are rehabbing injuries.

Smashing Pumpkins - Cool band! My wife wants to see The Cure. They will be in Charlotte in September but I don't think they have any new albums they are promoting.

Fridays workout was good. Another 2 hour upper and lower combination. I ended the workout with 20 minutes on the bike.

Saturday was spent in front of the computer converting Itunes to MP3's. I also got the new Harry Potter book (call me a geek) and went to a pool party. After all that I took my 5 year old fishing. We didn't catch anything but he had a blast.

Sunday was an outside day tending to my garden, cutting and edging the lawn, spreading fertilizer and straightening garage.

Today I'll be back in the gym for a cardio only day. My mud run in less than 2 weeks away. I can't really prepare for it except through normal workouts. I didn't want to make my yard a mudpit and practice pushups face down, but my five year old seemed respective to the idea :-)

[flywheel99]

Smashing Pumpkins - Cool band! My wife wants to see The Cure. They will be in Charlotte in September but I don't think they have any new albums they are promoting.

the Cure are still around? i saw them back in the day - late '80s or 1990. good show.


I also got the new Harry Potter book (call me a geek) Geek. no, wait... MAJOR GEEK!


After all that I took my 5 year old fishing. We didn't catch anything but he had a blast.
sweet. my young ones love to fish. at the lake we fished everyday and they went with us each time. they love it.


I didn't want to make my yard a mudpit and practice pushups face down, but my five year old seemed respective to the idea :-)

dude, get the hose going! make the mudpit! you only live once.

[mom24boys]

hey if ya mudpit the yard it will be less mowing :p

[chrisbute]

hey if ya mudpit the yard it will be less mowing :p

Hi Lisa and Jon!

Remember, I live in the Carolina's. Our soil here is an orange clay (except in the woods where it is a normal brownish/black). It would have looked like a Tang Pit if I created my own mud pit and my wife would have grounded me for a month!

Yesterdays workout was cardio only. I ran with a running group at the Y and we did about 5 miles at 8:50 / mile pace. There were four runners and the group leader showed us her new route through her neighborhood. It was a hilly neighborhood that is within a mile of the Y, but it is a gated community, so this was the first time I had run through it. Very nice with golf course views. Thankfully lots of trees to keep up reasonably cool.

After the run, I stretched and decided to hit the stairmill for 15 minutes. (I planned for 30 minutes but by legs were exhausted)

Today will be a lifting session!

[flywheel99]

Hi Lisa and Jon!

Remember, I live in the Carolina's. Our soil here is an orange clay (except in the woods where it is a normal brownish/black). It would have looked like a Tang Pit if I created my own mud pit and my wife would have grounded me for a month!

ummm, chris,

"grounded for a month?"

this sounds naughty - with plenty of opportunities for you.

just my two cents.

[chrisbute]

ummm, chris,

"grounded for a month?"

this sounds naughty - with plenty of opportunities for you.

just my two cents.

HAHAHA! Yea right! My wife would have me doing the worst chores for that month. She would boycott the "opportunities". You do know I'm joking about being grounded! My wife says she has 4 kids in the house: Me, our black lab, my 5 year old and my 9 month old.

Yesterday was an upper body lifting day. I'm really focusing hard on short head of the bicep and inner chest. I do close grip curl dropsets, along with mixed position cable cross over and dumbell flys.

One thing I'm confused about is that incline DB flies, I'm so much weaker that flat DB flies. Example - 25 lbs I was struggling with on incline DB flies, however 40 lbs were "easy" on flat DB flies.

Today will be an errand day so no workouts planned :-( My wife goes on a business trip to New York City next week for 3 days. I'll squeeze some workouts in, but not sure when! I may even start working out at lunch again at work!

[MacGyverDel]

Incline IS much harder but a great way to build the upper chest. :)

I've been trying them but sometimes prefer the standing front press instead.

Have a great day man. Weekend's close now. :)

[chrisbute]

Incline IS much harder but a great way to build the upper chest. :)

I've been trying them but sometimes prefer the standing front press instead.

Have a great day man. Weekend's close now. :)

Weekend is almost here! Thanks Del!

Yesterday I did Interval training (HIIT) on the track. Yasso 800's were on the agenda. These are 800 meter sprints and 400 meter jog. I did these 8 times. I tried for 10 intervals, but it wasn't in the cards. My times ranged from 3:25 - 3:45 for the 800 meters

[flywheel99]

Weekend is almost here! Thanks Del!

Yesterday I did Interval training (HIIT) on the track. Yasso 800's were on the agenda. These are 800 meter sprints and 400 meter jog. I did these 8 times. I tried for 10 intervals, but it wasn't in the cards. My times ranged from 3:25 - 3:45 for the 800 meters

running.... fast.... around, and around, and around the track he goes! nice work, chris. have those new pumpkins' tunes loaded on your ipod?

bought my new running belt to hold the 10 oz water bottles. now, hopefully, i won't pass out on my long runs (not that i have before...) tomorrow morning is 9 or 10 miles - depending on how it goes.

[chrisbute]

running.... fast.... around, and around, and around the track he goes! nice work, chris. have those new pumpkins' tunes loaded on your ipod?

bought my new running belt to hold the 10 oz water bottles. now, hopefully, i won't pass out on my long runs (not that i have before...) tomorrow morning is 9 or 10 miles - depending on how it goes.

Not yet loaded on IPOD. This weekend!

Cool. Let me know how you do.

Here is a picture of my garden:

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03694.jpg

[MacGyverDel]

ooops tomatos. :D And the fella guarding them. :p

Do any leaf trimming on them?

Hope your weekend is off to a good start man. :)

[chrisbute]

Del - If I see the tomato plant will produce blooms, then I don't trim it off. I do need to get rid of some of the sucker leaves on the bottom though!

Friday's workout was all lifting. Upper and lower body. I'm coming along great on Deadlifts. I'm now comfortable with 185 on the bar. I did that 6 times on Friday.

This week will be a challenge! My wife is out of town Tuesday through Thursday. I got the 2 boys! Some fun things we have lined up:
1. Go to the Y pool after work one day. A 9 month old and 5 year old are chick magnets! (just kidding)
2. French Toast for dinner! (I'll have eggs). I love breakfast for dinners!
3. Bedtime extended to 10:00 PM. My wife will kill me, but what the heck!
4. Walk around the subdivision with the boys and my dog
5. No chores!
6. Video games with Noah after Tristan goes to sleep. We are playing a snowboarding game now.

Workouts will be a challenge:
Today will be all cardio
Tomorrow (I'll try to get out early and get some cardio in)
Wednesday (Cardio and liftig at work during lunch)
Thursday (Cardio)
Friday (light cardio since Mudrun is Saturday)

[flywheel99]

I'm coming along great on Deadlifts. I'm now comfortable with 185 on the bar. I did that 6 times on Friday.

are you doing conventional deads? how are your legs the day after?



This week will be a challenge! My wife is out of town Tuesday through Thursday. I got the 2 boys! Some fun things we have lined up:

2. French Toast for dinner! (I'll have eggs). I love breakfast for dinners!
(replace breakfast food with Taco Bell)

3. Bedtime extended to 10:00 PM. My wife will kill me, but what the heck!
(replace with: get a movie, some popcorn, and a ton of candy. 10:00 PM is only when the fun starts. extend until kids fall asleep.)

[chrisbute]

are you doing conventional deads? how are your legs the day after?



2. French Toast for dinner! (I'll have eggs). I love breakfast for dinners!
(replace breakfast food with Taco Bell)

3. Bedtime extended to 10:00 PM. My wife will kill me, but what the heck!
(replace with: get a movie, some popcorn, and a ton of candy. 10:00 PM is only when the fun starts. extend until kids fall asleep.)

I do bent leg deads. Legs are fine - lower back is sometimes sore.

My junk food wife is out of town. Why would I feed myself Taco Bell? I'm trying to eat better!

I like movie and popcorn thing. If she was gone over a weekend and I didn't have work/ kids weren't in daycare, that would be a plan!

Yesterday - All cardio!
3.75 miles on treadmill at 6.7 mph - flat
cooled down with 30 minutes on bike going 17 mph

Today will be no workouts due to work schedule and kids. I'm getting one in tomorrow!!

[chrisbute]

Yesterday - despite no workout - I was dead tired after the kids went to bed!

Nothing eventful occurred with Tristan and Noah while my wife was out of town UNTIL after she called at 7:30 PM. She was checking to see how things were going and it had been going great. When we ended the call, I gave the phone to Noah to put back in the phone cradle. He was having a tough time, so I looked up and told him how to do it. When I looked back at Tristan he was falling down onto a raised edge at the bottom of the stairs. Ouch! He got a small cut near his eye (thankfully it missed the eye). He was not thrilled with icepacks, but it did keep the swelling down and this morning, he looked a bit better!

I'm leaving work early today to lift! I haven't planned dinner, so I'll improvise!

[Hibiscus09]

Morning, Chris! The tomatoes look great! I've never tried to grow veggies -- just flowers.

I'm sorry about Tristan's eye! Ouchies. Your boys sure have pretty names!

[jtroster]

Nice tomatoes. Mine are just starting to ripen. But I did get a cucumber before the rabbit who lives under my deck did.

[flywheel99]

Nothing eventful occurred with Tristan and Noah while my wife was out of town UNTIL after she called at 7:30 PM. She was checking to see how things were going and it had been going great. When we ended the call, I gave the phone to Noah to put back in the phone cradle. He was having a tough time, so I looked up and told him how to do it. When I looked back at Tristan he was falling down onto a raised edge at the bottom of the stairs. Ouch! He got a small cut near his eye (thankfully it missed the eye). He was not thrilled with icepacks, but it did keep the swelling down and this morning, he looked a bit better!


so he looks like rob ray after a night at the rink?

[chrisbute]

so he looks like rob ray after a night at the rink?

If he looked like that, then I'm sure Child Protective Services would pay me a visit!

[chrisbute]

Morning, Chris! The tomatoes look great! I've never tried to grow veggies -- just flowers.

I'm sorry about Tristan's eye! Ouchies. Your boys sure have pretty names!

Thanks Dianne!


Nice tomatoes. Mine are just starting to ripen. But I did get a cucumber before the rabbit who lives under my deck did.

Rabbits have been eating my cucumber blooms that blossom on the other side of the fence. I feel your pain!!

[MacGyverDel]

Eww kids are ok I hope. My 9 and 13 yr old boys get hurt beating the crap out of each other with the 9 yr old coming out on top sometimes cause he's double jointed and gets out of the holds with ease. :p

It was the sucker leaves I meant but forgot the name. LOL.

Have a good workout later today and hope Tristan's eye heals quick.


Oh! Almost forgot. Happy Hump Day. :)

http://i188.photobucket.com/albums/z291/macgyverdel/shakeshake.gif

[jtroster]

Rabbits have been eating my cucumber blooms that blossom on the other side of the fence. I feel your pain!!
I grow my cukes on a trellis. The rabbit can't reach the ones that grow higher up.

[chrisbute]

Eww kids are ok I hope. My 9 and 13 yr old boys get hurt beating the crap out of each other with the 9 yr old coming out on top sometimes cause he's double jointed and gets out of the holds with ease. :p

It was the sucker leaves I meant but forgot the name. LOL.

Have a good workout later today and hope Tristan's eye heals quick.


Oh! Almost forgot. Happy Hump Day. :)

http://i188.photobucket.com/albums/z291/macgyverdel/shakeshake.gif


Everything was calmer today. Thank God! I managed to get a decent lifting workout as well. My wife gets home tomorrow. Yea!!

Thanks Del for the 3 reasons to make my day. NICE!!!

[mom24boys]

Morning Chris

[chrisbute]

Hello back at ya Lisa!!


Yesterday my wife had to catch a later flight, so no workout for me. Today I will do cardio with tomorrow being the Mud Run race. Normally it is tabboo for me to exert myself a day before a race, but this is a TEAM event and the event will be more of a strength and endurance contest and not a speed contest.

I'll try to post pics of our custom t-shirts. They do look cool. Too bad they will be ruined tomorrow!

[flywheel99]

chris,

give us photos after the race! tear it up tomorrow!

[chrisbute]

Thanks Fly!

First pic is back of team shirt - 2nd pic is front of our team t-shirt!

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03746.jpg

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03747.jpg

[joed]

With shirts as cool as that, your team will do great.

[jocularric]

Disco Ninja? LOL I love the shirts but. . . .What does that mean?

[chrisbute]

With shirts as cool as that, your team will do great.

It was tough!


Disco Ninja? LOL I love the shirts but. . . .What does that mean?

The name just sounded so "Cool" for our team. No real significance!

We completed the race. I'm still not sure about how we fared against other teams. It was TOUGH. I struggled but my team was there to help when I faltered. Here is one pic of me in the mud pit.

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03755.jpg

[flywheel99]

It was tough!



The name just sounded so "Cool" for our team. No real significance!

We completed the race. I'm still not sure about how we fared against other teams. It was TOUGH. I struggled but my team was there to help when I faltered. Here is one pic of me in the mud pit.

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03755.jpg

the guy in front of you has goggles on. sweet...

give us more details about the race!

[chrisbute]

More Race details. it was a 3.8 mile course through some rugged terrain. the race director told us to watch out for snakes and ticks. Details of all obstacles is below.
The start of the race was in the 80's. It was a staggered start to avoid bottlenecks at the obstacles. We were the 4th group to go. I knew it wasn't going to be a good race for me when the three guys I was with start at an 8:30 pace and I was struggling to keep up. The duck walk and the 7 foot wall were especially challenging for me. My legs and arms are scratched up from the crawling through mud and high grass. I think I got poison ivy too!

We finished in about 55 minutes (but we don't really know since it was a staggered start and none of us wore a watch.) I would do it again!!

on road run to 50 yard duck walk
on road run
off road run going under and over ropes tied between trees
off road run to tire obstacles
off road run to five foot incline wall
off road run to seven foot wall
off road run to 25 push ups station
off road run to 25 jumping jacks
off road run to 50 yard 30 pound sand bag carry (each team must carry all four sandbags 50 yards)
off road run to the mud pit
25 jumping jacks in the mud pit
low crawl over a mud hill, into another mud pit
25 push ups in the mud pit
off road run to 50 yard 30 pound sand bag carry (each team must carry all four sandbags 50 yards)
off road run to on road run
low crawl through the grass
on road run with all team members hand in hand crossing the finish line together.

[BigBT]

Awesome job in this heat and humidity we have been having. Did you do a pre and post weigh in to see how much water you lost during the event?

Please post a picture of the "hand in hand" finish. I promise noone will make any sarcastic remarks, whatsoever......:)

And speaking of pictures, way to pass that woman in your avi! Strong on that one. ;)

Hope all is well, your cardio still astounds me.

[chrisbute]

Awesome job in this heat and humidity we have been having. Did you do a pre and post weigh in to see how much water you lost during the event?

Please post a picture of the "hand in hand" finish. I promise noone will make any sarcastic remarks, whatsoever......:)

And speaking of pictures, way to pass that woman in your avi! Strong on that one. ;)

Hope all is well, your cardio still astounds me.

Hi Brian - No - I didn't bother with weigh ins! The mud pit was at the end of the race and it felt GREAT!

I did find out that we completed the course in 50 min 14 seconds. That was a respectable middle of the pack. Not bad for 4 guys that never did an obstacle course like this. We even beat several of the military teams!!!!

Here is pic you wanted. It is the best I have (so far). My wife took it and it's not close up, but you'll get the picture. After we completed our last obstacle, the Drill SGT told us to run "arm in arm" across the finish line, so we did!

http://i208.photobucket.com/albums/bb189/chrisbute/DSC03757.jpg

[chrisbute]

Yesterday was an average lifting day. I did upper body only with about 30 seconds rest between sets

Smith Machine Bench
10 x 135
12 x 185
10 x 205

Smith Machine Incline Press
12 x 155
10 x 175
7 x 195

Front and Side cable lateral raises
10 x 25 (each arm)
10 x 25
7 x 30

Rear delt bent over raise
10 x 25
12 x 25
6 x 30

Cable Cross overs
12 x 50
14 x 50
9 x 60

DB curl on Incline Bench
10 x 30
10 x 35
7 x 35

Tri pressdown with straight bar
10 x 80
9 x 90
7 x 90
8 x 70

Narrow grip curl with straight bar
7 x 65
7 x 65
9 x 55

DB shoulder press
10 x 30
10 x 40
6 x 50

Ab cruches
3 sets of 12 with weight at 30lbs

I finished up with 45 minutes on elliptical (hill course at level 10)
After that I did 15 minutes on bike at 17 mph

Overall I feel good from the mud run. I'm still a bit banged up. I'm now focusing on Aug 25 5K race.

[chrisbute]

Today was lots of cardio!!
45 min hill course on elliptical resist 10
20 min elliptical manual course resist 10 (a friend came onto the Elliptical next to me and we talked about guy stuff!)
30 min on upright bike hill course 18 mph

Wow - legs are spent, but I'm pressing the issue tomorrow again. In fact, i'm trying for a double! May fortune favor the foolish!

[flywheel99]

chris, you really are the cardio dude, aren't you. wow!

regarding the pic, i want to know what song you were singing as you crossed the finish line arm-in-arm?

[chrisbute]

chris, you really are the cardio dude, aren't you. wow!

regarding the pic, i want to know what song you were singing as you crossed the finish line arm-in-arm?

We weren't singing a song. We were debating to skip to the finish line. Since that would look totally gay, we decided not to!

Yesterday - No double - After my first workout, my legs were screaming!

I did lower body lifting. Roughly 25-30 sets of Squats, Deads, Leg Press, Leg Curl, Back Extensions, calf press and abs.

I finished up with an easy 45 minutes on Elliptical - Resistance 9 - Interval course. Calories burned 605

I am in dire need to shed weight. I'm reverting back to the routine that got me fast 3 years ago. It's totally against the grain for nutrition that I have seen preached on bb.com, but it worked for me in the past. I'll shed muscle as well, but try to keep that to a minimum.

[chrisbute]

Friday was a big day at the gym! I did about 90 minutes of upper body work. The notable exercise was decline bench presses using a smoth machine. It is so tough to find a decline bench and smith machine open at the same time. I did 6 sets total:
15 x 135
10 x 185
10 x 195
9 x 205
7 x 215
12 x 135

I then went to the locker room and switched water bottles. I do from Amino Acid blend when I lift to an electrolyte blend for cardio.
45 minutes on bike level 10
20 minutes on arc trainer level 60 and then went down 10 levels every 5 minutes.

My poison ivy from last weeks mud run is getting worse! I have been on Benadryl and anti-itch lotion for a few days. Not fun!!

[flywheel99]

My poison ivy from last weeks mud run is getting worse! I have been on Benadryl and anti-itch lotion for a few days. Not fun!!

what's up with the poison ivy, chris? a week later and it's getting worse? not good, my friend. how about a trip to a 24 hr med center to get a steroid shot? i've done that in the past when i've dangerously plodding through the ivy at a local Christmas tree farm.

hope all is well. good luck.

[chrisbute]

what's up with the poison ivy, chris? a week later and it's getting worse? not good, my friend. how about a trip to a 24 hr med center to get a steroid shot? i've done that in the past when i've dangerously plodding through the ivy at a local Christmas tree farm.

hope all is well. good luck.

I know. I just don't like going to the doctor unless I really need to. The poison ivy is improving. I have been told it takes up to 1 week for all the poison ivy reactions to manifest itself. Now I have either allergies or a bad cold. Weed pollen is high in Charlotte since it hasn't rained in a couple weeks and temps have been HOT.

I'll skip todays workout. I hate to do it - but I feel like crap!

[MacGyverDel]

Wow....some great stuff been happening in here. :) Nice workouts as usual and that mud stuff really looks inviting. :D Seriously would love some of that! :)

Have a great day. :) I'll sea what I can muster up for a pic tomorrow. :p

[chrisbute]

Thanks Del! Hopefully the pic will be PG-13 or better!!

I thought I would try this journal a bit differently. I'll have a base template and change it as needed. Working out is one facet of my life. Family time is the biggest and most important while work is very important for the income aspect. After kids go to bed and chores of the day are done, I like to escape into reading, watching movies, playing games. That is ME.

Monday Aug 13, 2007
Cardio workout completed: none - I have been feeling sick. Allergies and poison ivy are also taking a toll!

Strength training workout completed: none

Calories consumed: 2500

Book/magazine read today: Harry Potter 7. I'm about 525 pages into the story. I also read 20 pages of Shel Silverstein's "Where the Sidewalk Ends" to Noah before bedtime. Shel was a genius

Video game played today: none - but I'm thinking of giving "NFL Head Coach" for the PS2 a try.

Movie watched today: Reno 911 Miami. The movie was funny at times. It was a "different kind of" comedy. I give it a B-

Memorable moment of the day: Playing "Crazy 8's" with Noah and I got 4 Crazy 8's in the opening deal (Why couldn't this happen in Vegas playing poker??) I couldn't beat him like that, so I picked up cards and while he wasn't looking placed some crazy 8's back in the deck.

[joed]

My grandkids loved Shel's book too, as well as "Falling Up".

[chrisbute]

My grandkids loved Shel's book too, as well as "Falling Up".

Yes, we have "Falling Up" as well. The one that gives me problems is Runny Babbit. My son wants me to say the story both ways!

[chrisbute]

Tuesday Aug 14

Cardio workout completed: None - Still feeling crappy. I'll even miss today. It is now developing into a bad cough.

Strength training workout completed: None

Calories consumed: 2600

Book/magazine read today: Harry Potter 7. I'm up to page 550!

Video game played today: I gave "NFL Head Coach" a try but I didn't want to do any real thinking. The Bills signed me for 7.2 million 2 year deal. I may get back to it when I have time, but I want to try something more FUN.

Movie watched today: None but I caught The Hawking Paradox on Science channel about Steven Hawking's newest theories on Black Holes.

Memorable moment of the day: Watching Tristan for an hour. We played roll the ball and other fun stuff a 9 month old loves. He loves putting everything in his mouth. He even put the dog's tail in his mouth, but didn't like it since he had several pieces of her hair left in his mouth. Yuck!

[flywheel99]

get better, sick boy.

[chrisbute]

I'm feeling 90% better today. Yea, I will finally get a workout in! It has only been 6 days.
Details for yesterday:

Wed August 15

Cardio workout completed: None

Strength training workout completed: None

Calories consumed: 2350

Book/magazine read today: Harry Potter 7. I got through 80 pages. Only about 100 more pages until the end! I also read about 15 poems to Noah in the book "Where the Sidewalk Ends" by Shel Silverstein

Video game played today: None

Movie watched today: The Zodiac - normally I don't like movies like this, however since it was based on a true story and had a stellar cast, I gave it a go. Movie was great! Donovan's song "Hurdy Gurdy Man" was featured and I now really like that song!

Memorable moment of the day: Me walking around with a hose after work trying to keep trees, shrubs and vegy garden alive in this severe heat. It hasn't rained in over 2 weeks and temps have been in the high 90's - low 100's most of those days! Everything is looking SAD.

[chrisbute]

Thursday August 16

Cardio workout completed: Ran 5K on treadmill. Easy 6.2 mph pace. Next I did 10 miles on bike at 17 mph

Strength training workout completed: None

Calories consumed: 2650

Book/magazine read today: None

Video game played today: None

Movie watched today: None

Memorable moment of the day: Practicing soccer with Noah after dinner. We stayed out for about 40 minutes in 97 degree heat! We were both drenched after and needed showers! Noah has league tryouts next weekend.

[chrisbute]

Oh no!! My friend is trying to talk me into doing a 10K race next month and a half marathon in November. I'm such a sucker for doing races with friends. The 10K I'll do since that is such a short distance. The half is another story. I'll consider it!

Friday August 17

Cardio workout completed: 5 miles on bike at 17 mph after lifting

Strength training workout completed: 2 hours (about 60 sets with little rest) Hilight was Squats. I did a set of 6 at 200 lbs (PB)

Calories consumed: 2500

Book/magazine read today: I read 50 pages of Harry Potter 7. Only about 50 pages to go!

Video game played today: None

Movie watched today: Pathfinder - This movie had so much potential, but fell short. I give it a C.

Memorable moment of the day: I saw a couple members of my Mudrun Team at the gym and mentioned I still have poison ivy. They laughed and said they too have it. One of the volunteers at the sandbag station has it as well, so we are thinking the oil was on the sandbags. Oh how funny! Now I need to e-mail more people I know to see if they have it.

[flywheel99]

Oh no!! My friend is trying to talk me into doing a 10K race next month and a half marathon in November. I'm such a sucker for doing races with friends. The 10K I'll do since that is such a short distance. The half is another story. I'll consider it!

DO IT!!! (both!)

for SPARTA!!!

[Hibiscus09]

I thought I would try this journal a bit differently. I'll have a base template and change it as needed. Working out is one facet of my life. Family time is the biggest and most important while work is very important for the income aspect. After kids go to bed and chores of the day are done, I like to escape into reading, watching movies, playing games. That is ME.



Sounds like me, except for the playing games part. :p Life is busy and it's tough to keep up here sometimes!!

Looks like you're doing great in here! :)

I'll need to check out The Zodiac. I thought I saw that recently, but then googled and it was something different. Apparently, I saw Zodiac.

http://www.imdb.com/title/tt0443706/

Apparently, there's also:

http://www.imdb.com/title/tt0371739/

Edit: Never mind. :D I googled the sound tracks and see you meant the one I saw. It is a good movie. :p

I saw a really, really weird movie also -- Perfume -- very strange! Last night we watched "What Dreams May Come" -- I thought it would be uber strange, but I actually enjoyed it. The previews didn't do it justice.

Happy Saturday!

[chrisbute]

Sounds like me, except for the playing games part. :p Life is busy and it's tough to keep up here sometimes!!

Looks like you're doing great in here! :)

I'll need to check out The Zodiac. I thought I saw that recently, but then googled and it was something different. Apparently, I saw Zodiac.

http://www.imdb.com/title/tt0443706/

Apparently, there's also:

http://www.imdb.com/title/tt0371739/

Edit: Never mind. :D I googled the sound tracks and see you meant the one I saw. It is a good movie. :p

I saw a really, really weird movie also -- Perfume -- very strange! Last night we watched "What Dreams May Come" -- I thought it would be uber strange, but I actually enjoyed it. The previews didn't do it justice.

Happy Saturday!

Hi Diane:
Yes, it was "Zodiac" about the San Fran serial killer. I hate serial killer movies, but this was true. It was very informative on who the director lead you to believe the killer was.

Perfume - I saw the trailers for it and it did look strange to me as well. Killing women to obtain their scent is a stretch for me!

What Dreams May Come - I saw this a while ago - I loved it, but the afterlife fantasy films normally appeal to me. Robin Williams did a great job!

So many movie! My 5 year old and I watched Teenage Mutant Ninja Turtles together. We loved it!

[chrisbute]

Saturday August 18 / Sunday August 19

Cardio workout completed: No gym workouts either day. Lots of playing outside and going to the pool though. some yardwork as well.

Strength training workout completed: None

Calories consumed: 2400 Saturday 2600 Sunday

Book/magazine read today: I finished Harry Potter 7! Yay! I can't believe the story was never spoiled by those that read the book in 1 day.

Video game played today: None

Movie watched today: Teenage Mutant Ninja Turtles (with Noah) and Shooter. I liked Shooter. somewhat predictable, but they worked many good ideas into the movie. I give it a B

Memorable moment of the day: Noah and I argueing at the pool on what day starts the new week. Funny! We resorted to splashing in each other. His answer is Sunday (because of the kids song) and where Sunday begins on the calendar (very good arguements on his part and he is only 5 years old!)

[chrisbute]

Recap for yesterday is below. I'm praying for cooler weather and rain for my area. This excessive heat is preventing me from running outside! I'm training for a 10K next month and (possibly) a half marathon in November. I have committed to doing one marathon next year. The marathon of choice is Disney World. I did a bit of reseach on it and last year they ran out of water and electrolyte drinks at around mile 10. It was on the warm side, so the front of the pack consumed lots of water leaving those toward middle/back without water. That would be my worst nightmare! Disney has assured everyone that will not happen again.

Monday August 20

Cardio workout completed:
2.5 miles on treadmill at 6 mph
15 minutes on stairmill at levels 8-9 (fat burn course)
32 minutes on bike with intervals levels 9-14 (9.25 miles)

Strength training workout completed: None

Calories consumed: 2350 calories (I was good)

Book/magazine read today: I started my Mental Floss magazine (Sept/Oct issue)

Video game played today: Mercenaries - Playground of Destruction

Movie watched today: None - I did watch The Rise and Fall of Sparta. This is knowledge to get me ready for the greek festival!

Memorable moment of the day: While doing cardio - I love to just listen to my IPOD and concentrate on my task. A guy I knew came on the stairmill and was talking VERY loud about his 70 mile bike ride this past weekend (like he wanted everyone around us to know he did it) I'm happy for the guy, but i hate people that brag. For all I know he didn't do it! When I directed the conversation toward marathoning, he even bragged he had done a doven or so marathons in the past (again very loudly) I just cut my workout on the stairmill short and went on the bike!

[chrisbute]

Tuesday August 21

Cardio workout completed:
25 minutes on ARC trainer after lifting (using rowing handles as well)

Strength training workout completed: Approx 30 sets of all upper body. Favorite was flat benching with spotters 225# x 7

Calories consumed: 2550 calories

Book/magazine read today: None

Video game played today: Mercenaries - Playground of Destruction

Movie watched today: None

Memorable moment of the day: Playing with Tristan while changing after my workout. He loves to turn on the bathtub water. He alos loves to put everything in his mouth. He managed to put the nightlight partially in his mouth!

[ChocoChick]

Memorable moment of the day: Noah and I argueing at the pool on what day starts the new week. Funny! We resorted to splashing in each other. His answer is Sunday (because of the kids song) and where Sunday begins on the calendar (very good arguements on his part and he is only 5 years old!)

Actually, US calendars show the first day as Sunday, whereas European calendars show the start on Monday. There is rationale for both points of view. (Go Noah!).

http://webexhibits.org/calendars/week.html#SECTION00650000000000000000

[chrisbute]

Actually, US calendars show the first day as Sunday, whereas European calendars show the start on Monday. There is rationale for both points of view. (Go Noah!).

http://webexhibits.org/calendars/week.html#SECTION00650000000000000000

Cool website Elise! Yes - we were both correct!

[chrisbute]

Wednesday August 22

Cardio workout completed:
4 miles on treadmill at 6.1 mph
9 miles on bike at 17 mph with some short sprint intervals

Strength training workout completed: None

Calories consumed: 2500 calories

Book/magazine read today: None

Video game played today: Mercenaries - Playground of Destruction

Movie watched today: None

Memorable moment of the day: Getting home after my workout with my wife running around the house looking for towels, while Tristan cried looking to be fed and dog barking. Our washing machine would not stop filling up with water and it overflowed onto kitchen floor and bathroom floor. Wow! It look us both an hour to clean up the mess and needed our neighbors help to calm Tristan and feed him. Not fun!

[chrisbute]

Thurssday August 23

Cardio workout completed:
45 minutes on Elliptical (double hill course) Level 10
7.5 miles on bike at 16 mph

Strength training workout completed: None

Calories consumed: 2600 calories

Book/magazine read today: None

Video game played today: Mercenaries - Playground of Destruction (I'm progressing!)

Movie watched today: Perfect Creature - This is a vampire flick that puts a new spin on vampires in a 1930's world. Cool concept but it fell a bit flat. I give it a C

Memorable moment of the day: Getting out of work early and taking Noah (with my wife) to his new school to meet his Kindergarten teacher. He was extremely excited and can't wait to start school. We looked around the school and he LOVED the library.

[joed]

Cardio looks terrific CB, have a great wkend.

[flywheel99]

Memorable moment of the day: Getting home after my workout with my wife running around the house looking for towels, while Tristan cried looking to be fed and dog barking. Our washing machine would not stop filling up with water and it overflowed onto kitchen floor and bathroom floor. Wow! It look us both an hour to clean up the mess and needed our neighbors help to calm Tristan and feed him. Not fun!

what's the update on this little event?