Sunday, November 09, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 3:00 PM |
| Distance: | |
| Time (total): | 1:12...? |
| Time (moving): | 8:27 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, calm, cloudy |
| Workout Type: | run |
| Breakfast: | baked egg, 2 scones w/jam, 2 fruit parfaits w/granola, tea, water, juice |
| Lunch: | |
| Dinner: | parsnips, mushroom, green salad, bread, cheese, 2 glasses wine, orange juice |
| Workout Food: | |
| Course: | 19th, down the trail to Interlaken, Arboretum loop, Interlaken, 19th, home |
| Results: | |
| Comments: | Running this far with not much of a foundation is not easy. About two miles in I was thinking this is going to be a loooong afternoon and then half way in it got better and the last mile - probably just because I know I was close to home - was okay.
Two words: tight Achilles. |
| Equipment: | |
Friday, November 07, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 2x9 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Well, core exercises feel okay but I am not motivated to do much here... |
| Equipment: | |
Thursday, November 06, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:50 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I almost did not go today... and the first two flights were a real mind f__ck as in I almost quit and drove home on each flight. Thank goodness my legs warmed up on the third flight and I managed to carry on. And really, it was not that hard in retrospect. I must just make mountains out of molehills or something.
I had my CamelBak on today and it sure is nice to have the water handy. But I was alone. Well, none of my friends showed up anyway, the stairs were really crowded considering how not nice the weather was. |
| Equipment: | |
Wednesday, November 05, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | dips | 9, 8 | | push-ups | 16, 12 | | seated row | 2x20 - 90 lb | | lat pull down | 2x14 - 90 lb | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 50 steam engines, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Not much motivation today. |
| Equipment: | |
Tuesday, November 04, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 10 flights |
| Time (total): | 40 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today was the beginning of the official Jim K stair program which means we'll start alternating walking and running and try to increase the distance by one flight every week. Today we did six flights with Jim so that was three walkers and three runners. Then RC R and I did four more walkers just to make it a full meal deal.
Attendance was fantastic. Not only were Jim and RC there but Greg K, Steve B, Aaron S and Ryan D showed up as well. Fantastic.
I felt okay, the running was hard as usual but hey - it was good not to get sore at least. All the stair walking I have done to date is helping that at least. |
| Equipment: | |
Monday, November 03, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 30 ball passes, 60 leg extensions, 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | No motivation for anything other than core today... I feel like I have let the core stuff slip as it is. |
| Equipment: | |
Sunday, November 02, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 6 miles? |
| Time (total): | 51 min |
| Time (moving): | 8:30 min/mile |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 50, light breeze, mostly sunny, dry |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Discovery Park Loop Trail |
| Results: | |
| Comments: | Today I ran the loop trail twice (counter-clockwise) and on the second lap I went down almost all the way to the beach by the lighthouse and then up the trail/stairs to the bluff like we used to do in the adventX outdoor exercise class.
Man, by the time I got to the top of that climb I was barely moving and it took me a bit before I was 'running' again. But my legs never got sore, I was just way out of breath so I think my body is starting to get used to this running thing. |
| Equipment: | |
Saturday, November 01, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:45 AM |
| Distance: | 5.3 miles |
| Time (total): | 42 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 min miles |
| Total Ascent: | |
| Weather: | 50, calm, mostly clear, dry |
| Workout Type: | run |
| Breakfast: | 6:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | down 19th to Interlaken, down the trail, west on Interlaken, back home up the hill |
| Results: | |
| Comments: | Not bad! While I was moving I figured I was doing nine minute miles and it turns out I was a full minute faster. I guess I am a lousy judge of pace and it could also be that MapMyRide is not so accurate... Regardless, it was a great day, there were still tons of leaves in the trees so they don't look ugly yet and I had tunes which I'm realizing a HUGE boost.
I have to admit, this half marathon I signed up for is sounding pretty daunting. We'll see.
To figure out my pace I found a nice on-line running pace calculator. Why? Because I'm lazy. |
| Equipment: | iPod |
Thursday, October 30, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 50 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 49, dry, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I figures I was going to be alone but no! Aaron G showed up and we chatted it up while walking a few flights. You know,all the usual stuff like are you getting a new bike next year and how is your training going and why so-and-so's exercise routine is bunk.
For the last several days I have been wearing my CamelBak and loving it. Having water when you want it is very nice and the 5 lb or whatever it weighs is not slowing me down appreciably. |
| Equipment: | |