Decided to pick up running because a lot of people I know are doing it, and it's better than smoking packs a day.
I will only mention that l lifted weights to monitor how it effects body weight, recovery, and strength. Plus I'm so busy in the gym, I could not keep track of it all, nor do I want to because it would be too time consuming for me to log it all, then post it here.
So far, in the few running sessions, my gym intensity has increased significantly... enough to report it here in a Journal, as well as
...Kennedy inspiring me w/ his journal -gjdm!
People may laugh that this is not a regular workout journal but I needed somewhere to keep track of my goals... a buddy is calling for a half marathon in Dec and wants me to train with him. Will report back every couple of days or maybe a week, will see how this journal thing goes.... may decide to get more in detail on what I'm doing for weight training but for now, my focus is doing laps.
-21st or 22nd (can't remember) - 29th of July
_________________
Tues or Wed last week:
Weights
-1 mile (4 x's around the track).
ridiculously slow a** pace.
Thurs:
Weights
-1 mile
Fri/Sat: off
Sun:
Weights
--2 miles (8 x's around track).
mid day in 100 degree weather.
Mon:
Stretch session w/ weight.
Elliptical-15 min at 1/2 intensity after...would of ran but was recovering from rash from my huge thighs rubbing together-j/k. The Elliptical gave me the much needed room because of the feet farther apart.
Tues:
Just the weights -killer intensity, long, although it might of been the 'NxLabs Anavol' preWO which I don't normally take.
Tonight/Wed:
Weights -decent intensity and noticeably improved than before last week w/ no preWO supp.
----4 miles (16 x's around track)
w/ 1 good 1/2 lap sprint on the end of the 3rd mile, then 1/4 track walk to recover and continue on.
Right hip and shoulder bothered me after the sprint though for a little bit.
________________
So there you have it, any pros in on the sport of running, advice is surely welcome
I hope the running works for you - but after 35 or so, many people find that the knees can't take the pounding any more. Hopefully, you will be luckier.
Didn't run on Sun which is a good thing, thought I'd give my right arch an electronic foot massage for 30 instead, both feet actually. Last week I forgot to add that I ran the 16 laps on the 2nd to outside lane which means it was a little over 4 miles.
Thurs:
Weights -8/10 intensity level with no preWO supp again.
Fri/Sat/Sun - off
Mon:
1/2 hr weights
-----5 miles /20 laps (12 inside lane, 8 outside)
Tues:
Stretch session w/ weight.
Wed - off
Took a lot of time off from weight training this week which is unusual, but prob good to get adjusted to this new running concept. My work on the side is quite physical so not unsettled by it, and again, the added distance milestone on Mon. Planned weight session tonight & My goal is 20 laps on the outside lane if it stops raining tomorrow.
Thurs:
Weights all cables, good pump! repeating this workout today + considerable free weights.
Fri:
Weights 8.5/10 intensity, serv Green Bulge
Sat:
-----5 miles /20 laps outside lane
Very sleepy and difficult run...
note to self: do not eat over a 1/2 lb of ground turkey on two pitas w/ mayo two hours before.
Sun/Mon/Tue - off
I ran around on the bike Tues... forgot to mention from the start of this log that I ride the bike
a few miles to every scheduled workout/run & back. I consider it my warm up and cool down.
Wed:
1/2 hr weights upper body, moved up notably in strength on a superset, serv Green Bulge
-----5 miles /20 laps outside lane
last few laps were painstaking since I had a slight urge to piss from the getgo.
Yes! a Running Girl! thanx for peekin' Spielzeug.
actually a girl is partly responsible for me doin' the running bit.
& Thanks again ...Kennedy,
For a longest time I neglected real cardio... as of the start of this log, I've made a drastic change in my workout regimen and reaping some benefits thus far.
My appetite has gone down in the past two weeks dipping below 1K/day few times when I've skipped breakfast, but it always has in the summertime cause of the heat. I'm back to my body weight that I was sitting at end of last summer and definitely feel better. I was pretty active around this time last year too but mostly mountain biked, and I have been doing some cardio on occasion over the years. For me presently, running for distance is definitely a more intense full body exercise. I've never maintained this kind of distance before so it's interesting plus boring in the same... I'm startin' to feel "The Loneliness of the Long Distance Runner..." I know I haven't gotten anywhere near the long distance part of it yet so maybe when I do, the li'l distance right now won't feel quite the distance, hopefully by then, I'm off the lame school track and onto something with a particular destination in mind.
____
Thurs:
Weights all cables, no considerable weight though like I wanted to, really sore hip flexors & low energy.
Fri:
Weights little better & still sore, managed to slowly squeeze in
---12 laps outside lane (little over 3 miles)
Sat/Sun off
Mon:
1 hr weights, intensity back up 7.5/10
-----20 laps outside lane, possibly 21 since I lost count so was shootin' for an overage.
Tues:
Stretch session w/ weight which I missed last week.
Wed:
Hike, stop and go pace mountainous wilderness rocky terrain fightin' heavy brush/steep at times -aprox 3 miles according to friend's GPS,
made it to the track for 2.5 laps at a fast pace then a 15 min quickie w/ weights.
edit: come to think of it, it was 3.5 laps because I entered in the middle of lap 9 for someone doing 12, is the math right?
Done! till today, see ya l8r next week
Last edited by pac8x8; 08-20-2009 at 05:56 AM.
Reason: 3.5 laps? I was getting loopy after the hike
Most intense week yet running, pick'd up the Picante. I found out from someone that was owning the track one day plus appeared to have knowledge that if I'm running 16 laps in the outside lane, it's really 5 miles? -glad I didn't know if that's the case. I knew it was over but not by that much.
Thurs:
Weights -all I remember was the girl was darn cute, still unusually more focused.
Fri:
---12 laps outside lane in mid afternoon high 90s, sunny & slow.
then right in some fairly heavy Weight exercise & stretching.
immediately after,
-4 more laps outside lane
Sat - off
I hope Spielzeug comes back
Sun:
Weights
11 lap swim
various activities, end stretching.
Mon:
hr Weights fairly intense
-----20 laps outside lane, last lap was all out.
Tues:
Stretch w/ weight
Wed:
1 lap fast
Weights all cables
----16 laps good speed throughout especially last few laps.
not really, just more recently... I was bored that Sunday since plans fell through for something else. The only thing I'm missin' is Mtn biken the slopes...
Thurs & Fri:
Weights -Thurs is a blur but Fri was intense
Sat, Sun, Mon -off
except a mile run on Sun in the hills
Big Day!
Tues: start test booster night before
Weights -excellent intensity prob 8.4 for almost 2 hrs
---12 laps outside lane in blazing heat of late-afternoon
-ran two more after rest/water/stretch
*sprinted the remainder two laps in HITT type fassion, sprinted backwards a few,
& did some swimming shortly afterwards prob 10-12 laps broken up.
Hit the weights briefly for a half hr again & stretched out good.
Wed off -fell asleep after work until 9:30 p, wonder why ^
Fri:
Weights
Intense workout 8.5/10, legs especially.
Squats vs powercleans x8
Sat:
Weights
---12 laps outside lane
pace and stride noticeably improved, was going to run 20 laps but decided since I had a rash developing on my 8th lap, because legs were swole from the day before -j/k! no I believe I was wearing the wrong underwear.
Did a li'l wreck on my bike coming back, and bruised my upper right thigh for a couple of days, hurt to walk up stairs or walk in general.
Sun/Mon: off
Work'd Labor Day weekend fairly physical Sat-Mon
Tues:
Weights all cables, stretch, decent intensity although overall felt tired like I should of been nappin'.
Wed/Thurs/Fri: off
Fell asleep both Wed/Thurs in the evening because work was intense Wed.
Fri: While inebriated, couple of sets of standing one-arm tricep extensions w/ ez bar in friend's garage.
Sat:
Weights -good intensity, then 12 total laps outside lane, walking not included.
-4 laps... but sprinted in 1 lap segments w/ 1/4 lap walk in between. Of course, all-out sprints only lasted 1/4 lap, then ran normal to complete the lap.
..was testing VO2 max or improving upon it.
*after 3/4 lap walk, finished...
--8 laps & sprinted twice in the 8th lap, 2nd sprint seemed full on 100% intensity.
Best sprint possibly yet! Kick Axe!!
Sun:
Weights end of session was better
---12 or 13 laps outside lane, slow pace early evening very warm weather, felt tired, shoelace came untied in the 9th lap but kept goin'.
---12 laps outside lane
pace and stride noticeably improved, was going to run 20 laps but decided since I had a rash developing on my 8th lap, because legs were swole from the day before -j/k! no I believe I was wearing the wrong underwear.
Did a li'l wreck on my bike coming back, and bruised my upper right thigh for a couple of days, hurt to walk up stairs or walk in general.
Fri: While inebriated, couple of sets of standing one-arm tricep extensions w/ ez bar in friend's garage.
aw hell I lol'd, you would be fun to w/o with!
__________________
Sulfur Springs ultramarathon in 2010
Drinking triceps extensions w/ the EZ bar...sounds fun.
it was a long time comin' -need to do more often, it helps.
Mon:
Weights
--8 laps outside lane, break for 1/2 hr, came back and ran 1 lap, then I said 'screw it!' and went to stretch in the gym...
Tues:
Weights Front Squats c/o ...Kennedy
-4 laps barely outside lane, after a lap walk, then 4 sprints, then! I almost fell for an art teacher.
Wed:
Weights, preWO supp Megadeth tunes, killer workout!
-4 laps outside lane forwards, then did 6 quarter lap sprints running backwards (2 on the turns each direction to make it even), walked backwards 1/4 lap in between.
Thurs -off
Fri:
Weights and it was a kick axe, upper only!
feet & legs still sore from ...Kennedy's front squat idea.
Sat, Sun Off but I'm workin' so...
what are we talkin' Spielzeug?
Sun: I ran 14 blocks + a hill, walked a few , long story...
don't really count this as a workout but my right wrist was hurtin' badly last night from work strain from Sat/Sun, so that may have to count.
Mon:
Weights, Squats was in the mix lighter x10, didn't do upper body because of wrist strain.
----16 laps outside lane, last lap ran backwards... was only goin' to stop @ 12 but the PizzAmore' I had the night before, told me I had 4 more in me while it had a firm grasp of my gall bladder.
Tues-Fri -off but I was painting like mad because of the coffee & Krispy Kreme gas station donuts, great workout in itself!
Sat:
Weights, short, leg press was in the mix, not very intense except 1 set of upper body maybe.
Quote:
Originally Posted by ...Kennedy
You got a lot done this weekend.
My quads and glutes are still sore from those front squats/squats. What a combo.
Compared to this week, yes I did "last week..." For instance, today Sun afternoon, I did the bar for a good warmup front squat, put the two 45's on,,, & left a min after to do a little bit of machines. It was tuff enuff just being in the gym after I ran into a gal I kno w/ her bike wearing those tight black spandex shorts...
Sun:
Weights mostly machines after sld's, I mean stiffer than usual. Then an hour & 1/2 later...
Note: usually there's not this gap, normally I go right to running after weights.
---12 laps outside lane, not much to report except I had a couple of underage spectators that rooted me on -whoo hoo! BK double stackers held me back from really performin' optimally so I basically didn't sprint but still did an ok pace considerin'. I think the coffee all week drained me some.
Tues: Weights, lighter front squats.
-ran 4 laps forwards & backwards w/ 1/4 lap walks in between, forward & backwards.
Wed: Weights, lighter still front squats.
Quite a bit of bikin' afterwards since I was lost on my way to a someones house. After I had another long bike ride since I went around in circles about 5 times and took a really long route home by mistake because I got really turned around, est 12 mile bike ride.
Thurs the 1st -off: Was suppose to workout but got derailed into someone's hot tub! Biked a lot again but only half the distance as the night before because I made sure not to get as lost.
Fri - off
Sat the 3rd: Weights
Sun, Mon -off except reg work, more painting.
Tues 6th: Weights, heavy leg press, moving heavy furniture @ work counts before this!1
Wed: Weights for about 2 hours, 10 sets of 15 on standin' calf press.
---12 laps outside lane, sprinted quarter lap extra right after finish.
Busy running around @ work to really put out running so w/ the limited time, I did weights instead this last week & half. Too drained to even put out on weights. Felt tired, & appears I lost muscle. Bikin' has been really intense though. Good thing a friend brought me 3 -20" pies!! That should put it back on quick!
Sat:
Weights
ran 4 laps, 2 backwards w/ 1/4 lap rest in between
Sun:
Weights
Mon -off
Tues:
W3ights consistin' of light front squats, heavy reg squats, high rep front squats
Swam 10 laps with a break after 5
Wed:
massage c/o gorgeous babe, then unsuspecting Weights upper body supersets c/o Sergio look-alike workout partner
Thurs:
Weights upper body only
Fri:
---12 laps outside lane
little bit of Weights
---12 more laps outside lane
little bit more Weights after including a heavy powerclean (well for me it was heavier)
later, intense bike ride up a long hill non stop & around.
Sat:
Weights
Swam 15 laps, w/ break after ea 5
more Weights
Everything I do I like to consider 'unorthodox...'
Mon
Weights, Sergio look-alike training partner workout again.
Tues
Weights in 2 different sessions, last one + a swim
Wed
Weights + a movement known as cardio on some strange machine called an elliptical for 15
Thurs
Weights
swam 10 laps straight
stretching
Fri -off
Sat
Weights for over 2 hours, killer!
-----20 laps outside lane, last lap was perfect & fast c/o protein brownie
haven't done 20 laps in a while! anyone know how many friggin' miles this is? Spielzeug?
Sun
Weights
-ran 4 & 1/2 laps forwards & backwards switching it up ever 3/4 lap
Mon
massage, then some light weights, long stretch session.
Tue
Weights brief workout
Wed
Weights 2 workouts in one, one w/ Sergio-like partner
swim for 5 laps
stretch session w/ light weight
-----20 laps outside lane, last lap was perfect & fast c/o protein brownie
haven't done 20 laps in a while! anyone know how many friggin' miles this is? Spielzeug?
standard outdoor track - 1/4 mile (400m) per lap
so 20 laps = 5 miles
__________________
Sulfur Springs ultramarathon in 2010
That's in the inside lane, the outside lane is what I'm lookin' for. Everyone seems to have different answers online & in the running community. For instance, an experienced runner on the track one day said 16 laps in the outside lane is 5 miles, so who knows?
I believe each additional lane to the outside is an extra 7 meters
__________________
Sulfur Springs ultramarathon in 2010
Mon the 2nd -forced dayoff because of workload on Sun even though I wanted to reeeaal bad
Tues
Weights
Wed, upper body
Wieghts -screamin' intensity!
Thurs, 5th
Weights, legs
-mile & 1/2 run on treadmill for the 1st time in many years
massage pretty much right after by a nice lookin' babe
stretch session w/ weeght.
Fri, upper body
Weigts - hardcore!
off
Sat -wrk/Sun -slept
was plannin' on runnin' the Eighth but decided to sleep all day.
thanx for peekin' Spielzeug.
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