I ran 3.1 miles today. Well, I actually ran three miles and cooled down for one-tenth of a mile. I should be happy that I ran three miles, that I was able to make decent time especially considering Sunday's 10K.
But I'm not. It was a lousy workout. I'd go so far as saying that it was one of the worst workouts I've had in months.
I've been thinking about it, wondering why things went so bad. From the moment I stepped on the treadmill, it felt bad. I just never was able to get in a groove both physically and mentally. I wasn't even done with my first mile and my heart rate was close to 170. It got as high as 189, and for a three-mile run that's excessively high. That means I was exerting a great deal of energy when I shouldn't have been. Around the 2.5 mile mark I snapped out of it, or so I thought. I started to feel good, feel in a bit of a rhythm but as I approached three miles, I knew I'd only continue to struggle.
So I did the unthinkable. I hit the stop button two miles before my goal.
It's good sometimes to have bad workouts, honestly. It's good because it helps you re-assess your goals, to sort through what works and what doesn't and move on from there. I had a poor workout and it may be for several reasons.
- I was in a rush this morning. From the get-the-daughters-to-school routine that dominates my household every morning to trying to fit in a trip to the grocery store and, oh yeah, voting in the presidential election, I crammed my morning excessively.
- I didn't sleep well. I thought I had gotten enough rest last night but maybe I didn't. I usually wear a CPAP to sleep, well, let me take that back. I am supposed to wear a CPAP but I haven't used it regularly in months. Perhaps this is a wake-up call that I need to get back to that.
- My back hurts. Well, it does actually but I didn't really feel my back until after the run. But maybe I had the thought of not hurting my back deep in my mind somewhere and maybe that's why I struggled.
- Candy! I haven't had a lot of Halloween candy but my overall eating the last few days has been rough. Between taking a bus trip to Utah and the few pieces of candy (and too much Monterey Jack cheese on Monday evening) maybe my diet has been off.
Well, there are several different possible scenarios for why my workout did not work out for me on Tuesday. I'm going to rest on Wednesday and get back at it on Thursday. I'm going to do my best to rest well the night before, to stay on my usual balanced and proper diet and to not stress about household duties. Back to the basics then.
And then in retrospect maybe today's workout won't be so bad.
Showing posts with label workouts. Show all posts
Showing posts with label workouts. Show all posts
Tuesday, November 4, 2008
Wednesday, October 22, 2008
Back at it
I ran today. For the first time since the Mud Run. It felt strange yet comforting at the same time. Strange in that I was no longer running to train for the Mud Run, no longer wondering if my workouts would help me prepare adequately for the event and because I have two new goals to pursue. Comforting, well, that's an odd word to use for a run but it was just that. It's like getting into an old familiar habit.
Anyway, one thing I noticed was how quickly my heart rate dropped off during the rest part of my intervals. First, the stats:
Time: 42:00
Avg HR: 145
Max HR: 181
Cal: 527
Now, this includes the five-minute warmup. Without that my average heart rate would have been a little higher. Regardless, after running rounds of 6.0 and 7.5 for 12 minutes - the longest portion of my run - I went from somewhere around the low 160s to the one-teens in just over two minutes. This is a tell-tale sign that the interval run is not challenging enough - at least, that's what I've read and been told.
The formula is somewhat simple. Take your max heart rate (187) and subtract your resting heart rate (50 or thereabouts). 187 minus 50 is 137. Divide that by half (68.5) and add that back to your resting heart rate (118.5). If you get below that heart rate during intervals, then your workouts aren't as challenging as they could and should be.
Of course, this means that I need to amplify my workouts. I can still use this interval run and frankly I'd be upset if I couldn't. But instead of a 6.0 and 7.5, perhaps I can do 6.3 and 7.8. It's a little modification but it will go a long way, I'm certain.
After my next rounds of running, six minutes of 6.0-7.5, my heart rate went down into the low 120s but between four minutes of rounds and a two-minute sprint, it stayed at around 150. I'd expect that since by that point I'm usually exhausted. I sprinted two minutes at 9.0 and then walked five minutes afterward.
Then to round out my cardio, I biked for 20 minutes. I didn't keep track of the heart rate on my watch but since my heart rate monitor and the bike (and mill for that matter) are all made by Polar, it continuously displays it on the bike. I stayed around the mid 130s and got up to the high 150s during my most grueling part, the final four-minute stretch.
Oh, and one more positive from today. My shoes are fine. I used my running shoes during the Mud Run on Saturday and they looked in bad shape afterward, drenched and covered in mud. But I hosed them down, let them dry and put them on. They had some sand in them which I expected and felt during my interval run today. But I don't feel any sort of remnants right now.
Anyway, one thing I noticed was how quickly my heart rate dropped off during the rest part of my intervals. First, the stats:
Time: 42:00
Avg HR: 145
Max HR: 181
Cal: 527
Now, this includes the five-minute warmup. Without that my average heart rate would have been a little higher. Regardless, after running rounds of 6.0 and 7.5 for 12 minutes - the longest portion of my run - I went from somewhere around the low 160s to the one-teens in just over two minutes. This is a tell-tale sign that the interval run is not challenging enough - at least, that's what I've read and been told.
The formula is somewhat simple. Take your max heart rate (187) and subtract your resting heart rate (50 or thereabouts). 187 minus 50 is 137. Divide that by half (68.5) and add that back to your resting heart rate (118.5). If you get below that heart rate during intervals, then your workouts aren't as challenging as they could and should be.
Of course, this means that I need to amplify my workouts. I can still use this interval run and frankly I'd be upset if I couldn't. But instead of a 6.0 and 7.5, perhaps I can do 6.3 and 7.8. It's a little modification but it will go a long way, I'm certain.
After my next rounds of running, six minutes of 6.0-7.5, my heart rate went down into the low 120s but between four minutes of rounds and a two-minute sprint, it stayed at around 150. I'd expect that since by that point I'm usually exhausted. I sprinted two minutes at 9.0 and then walked five minutes afterward.
Then to round out my cardio, I biked for 20 minutes. I didn't keep track of the heart rate on my watch but since my heart rate monitor and the bike (and mill for that matter) are all made by Polar, it continuously displays it on the bike. I stayed around the mid 130s and got up to the high 150s during my most grueling part, the final four-minute stretch.
Oh, and one more positive from today. My shoes are fine. I used my running shoes during the Mud Run on Saturday and they looked in bad shape afterward, drenched and covered in mud. But I hosed them down, let them dry and put them on. They had some sand in them which I expected and felt during my interval run today. But I don't feel any sort of remnants right now.
Tuesday, October 21, 2008
Today's workout
I will do either one of two things today.
A 42-minute interval run and a subsequent bike ride OR a bike ride with no running before and after.
The first option seems best for me. I like to run and I like running that particular run. But I sort of want to take some time off my feet, in a manner of speaking. I've been running a lot lately. I ran six miles on two different occasions last week and I want to change up my workouts.
But at the same time, I can't recall the last time I did cardio exclusively on the bike. Lately I've added the bike to my cardio routine. It has been a pleasant surprise. It is a great way for me to finish off a run and I think it's been rather effective in helping me build up my stamina and endurance.
Probably I'll end up doing only work on the bike later today. It's just that I always feel a bit tentative before doing something new, something different from what I'm used to. And honestly it feels like it would be a struggle to get my heart rate up on the bike to the levels it gets to while running.
I guess there's only one way to find out.
A 42-minute interval run and a subsequent bike ride OR a bike ride with no running before and after.
The first option seems best for me. I like to run and I like running that particular run. But I sort of want to take some time off my feet, in a manner of speaking. I've been running a lot lately. I ran six miles on two different occasions last week and I want to change up my workouts.
But at the same time, I can't recall the last time I did cardio exclusively on the bike. Lately I've added the bike to my cardio routine. It has been a pleasant surprise. It is a great way for me to finish off a run and I think it's been rather effective in helping me build up my stamina and endurance.
Probably I'll end up doing only work on the bike later today. It's just that I always feel a bit tentative before doing something new, something different from what I'm used to. And honestly it feels like it would be a struggle to get my heart rate up on the bike to the levels it gets to while running.
I guess there's only one way to find out.
Monday, October 20, 2008
Tentative plan
So I've got a plan. Yes, I know that might seem scary but this one involves workouts. And I'm usually pretty good with planning my workouts.
I'm going to rest today.
That's the big part of my plan. Rest up and recover. My muscles are still achy from the Mud Run so I'm going to let them recover another day before calling them back in for some heavy work. I feel it the most on my hamstrings and my quadriceps. Those hills left their mark on me, apparently. So instead of risking severe discomfort or, at the very worst, injury I'm going to rest.
But I can't rest too long. I'm going to run in a regular 10K in less than three weeks now so I have to get back to it.
That's been the best part of the last six or seven months. I've had something to train for. Every time I went to the gym, I had a long-term goal to strive for. Most every workout was, in one form or the other, constructed towards achieving that long-term goal.
Now, I have another goal to reach - the Mission Inn Run. In many ways, it will be a continuation of my Mud Run training. This 10K won't involve hills or mud or water - unless it rains - so I only need to concentrate on my cardio. At this point, it's where I need it to be for the 10K so I just need to maintain my training levels and perhaps add some sort of speed element to it, so I can try and finish the race in a good time.
So my three-week plan will be simple: lots of cardio, including interval runs and runs for distance, as well as some bike work. On Tuesday I'll hit the gym for some bike work, probably won't run much if at all. I may do some running on Wednesday and see how I feel. Might rest Thursday and then go for a longer run on Friday. We'll see where I am come the weekend and see what, if anything, I can do on Saturday and Sunday. So this week will essentially be a recovery week.
Next week, I'll hit it hard once more and then the following week will lead up to the 10K, so I imagine more hitting-it-hard early in the week followed by a day or two of rest before the event.
It's good to have a plan. Especially when the first component is rest.
I'm going to rest today.
That's the big part of my plan. Rest up and recover. My muscles are still achy from the Mud Run so I'm going to let them recover another day before calling them back in for some heavy work. I feel it the most on my hamstrings and my quadriceps. Those hills left their mark on me, apparently. So instead of risking severe discomfort or, at the very worst, injury I'm going to rest.
But I can't rest too long. I'm going to run in a regular 10K in less than three weeks now so I have to get back to it.
That's been the best part of the last six or seven months. I've had something to train for. Every time I went to the gym, I had a long-term goal to strive for. Most every workout was, in one form or the other, constructed towards achieving that long-term goal.
Now, I have another goal to reach - the Mission Inn Run. In many ways, it will be a continuation of my Mud Run training. This 10K won't involve hills or mud or water - unless it rains - so I only need to concentrate on my cardio. At this point, it's where I need it to be for the 10K so I just need to maintain my training levels and perhaps add some sort of speed element to it, so I can try and finish the race in a good time.
So my three-week plan will be simple: lots of cardio, including interval runs and runs for distance, as well as some bike work. On Tuesday I'll hit the gym for some bike work, probably won't run much if at all. I may do some running on Wednesday and see how I feel. Might rest Thursday and then go for a longer run on Friday. We'll see where I am come the weekend and see what, if anything, I can do on Saturday and Sunday. So this week will essentially be a recovery week.
Next week, I'll hit it hard once more and then the following week will lead up to the 10K, so I imagine more hitting-it-hard early in the week followed by a day or two of rest before the event.
It's good to have a plan. Especially when the first component is rest.
Friday, October 10, 2008
Back with a plan
I've returned!
Okay, so I took a three-month break between blog posts. But I've returned nonetheless.
See, I just got tired of writing when I knew I had an audience of zero. And then it just got to the point where it was too much effort for the amount of readers I had. Any effort for zero readers is too much effort after all.
But I've decided that even if I'm the only one reading, I'll plug along since the Mud Run is only eight days away.
Eight days. That doesn't give me much time, does it? I'm not going to get to work out today so I figured instead of working out I'd try and plan each of the next eight days individually.
I've been working out hard this week. I got in a 4-mile run and 12-mile bike ride on Tuesday and a 5-mile run and a 7.5-mile bike ride on Wednesday. I felt exhausted after each, and I'm not even sure how much of a benefit it is to do the extra mileage on the bike but it's helped jumpstart my workouts nevertheless.
Today is Friday and I won't be able to work out. I probably won't be able to work out on Saturday either. Sunday's are usually hard to find time as well but since I won't have to work on Saturday night perhaps I'll get up early on Sunday and go on a run outside. I haven't ran outside since I had a bad incident about two months ago. I tried running 7 miles when I only had 5 in me, so I had to walk two miles home while exhausted and dehydrated. That was not a good experience but Sunday morning I imagine would be doable.
Monday is a must. I think Tuesday would be one as well. Wednesday should be a rest day and then Thursday I think I should have a lighter workout, possibly a 3-mile run and that's it. Friday... I'm stuck on Friday. I wonder, would resting on Friday give me more energy on Saturday? Or would running lightly on Friday - even if its' just a 2-mile run - make me more efficient on Saturday? As long as Monday and Tuesday go well, though, I think I'll be fine.
Okay, so I took a three-month break between blog posts. But I've returned nonetheless.
See, I just got tired of writing when I knew I had an audience of zero. And then it just got to the point where it was too much effort for the amount of readers I had. Any effort for zero readers is too much effort after all.
But I've decided that even if I'm the only one reading, I'll plug along since the Mud Run is only eight days away.
Eight days. That doesn't give me much time, does it? I'm not going to get to work out today so I figured instead of working out I'd try and plan each of the next eight days individually.
I've been working out hard this week. I got in a 4-mile run and 12-mile bike ride on Tuesday and a 5-mile run and a 7.5-mile bike ride on Wednesday. I felt exhausted after each, and I'm not even sure how much of a benefit it is to do the extra mileage on the bike but it's helped jumpstart my workouts nevertheless.
Today is Friday and I won't be able to work out. I probably won't be able to work out on Saturday either. Sunday's are usually hard to find time as well but since I won't have to work on Saturday night perhaps I'll get up early on Sunday and go on a run outside. I haven't ran outside since I had a bad incident about two months ago. I tried running 7 miles when I only had 5 in me, so I had to walk two miles home while exhausted and dehydrated. That was not a good experience but Sunday morning I imagine would be doable.
Monday is a must. I think Tuesday would be one as well. Wednesday should be a rest day and then Thursday I think I should have a lighter workout, possibly a 3-mile run and that's it. Friday... I'm stuck on Friday. I wonder, would resting on Friday give me more energy on Saturday? Or would running lightly on Friday - even if its' just a 2-mile run - make me more efficient on Saturday? As long as Monday and Tuesday go well, though, I think I'll be fine.
Tuesday, June 17, 2008
First monitored workout
I could get used to this heart rate thing. My watch, which is a Polar watch, is nice. If you haven't read the post about me getting one, skip down below and then come back here. It'll make more sense.
I strapped on the sensor around my torso and went about my workout. One unexpected positive side effect was that the machines I used read my heart rate monitor as well. The bike I used to warm up and the treadmill I used during my cardio portion of my workout had the same measurements as my watch did.
My resting heart rate was at around 51 or so, which is pretty good. I got my heart rate up to around 120 after my 5-minute warmup session. I did four different weightlifting exercises, all on machines. I found that my third set in each was the one my heart rate increased the most afterwards. I got my heart rate up to the 140s during the third sets of all of them. For the most part, though, it was around 120 or 130.
On the cardio part, I saw some intersting things. I wish I could have kept track of the times and the heart rates during those specific times but I made some mental notes.
After my 5-minute warmup, my heart rate was at about 120 or so. Initially, my heart rate got up to around 160 when I ran at 7.3 and dipped down to the low 150s during the 5.7 times. At the end of my first 12-minutes of rounds, my heart rate was somewhere in the low 160s during the last 5.7 run. I walked three minutes and it got down to the high 140s.
But my heart rate was consistently high afteward. I was at or above 170 for most of the following 7.3 runs. During the last portion of my interval session, I noticed that my heart rate was staying higher. It was in the mid-160s during my 5.7 runs and got up to the mid-170s during the 7.3 runs. So even though I hadn't maintained the same consistent pace, my heart rate was going up and down and overall was pretty high, which is a good thing.
My two-minute sprint, which is at minutes 35 and 36 of the entire 42-minute session, were pretty high. I was at the high 170s and got up to my maximum heart rate of 187 by the end. It was interesting to see it climb and climb as I ran and ran. Monday was the fastest I've ever run on the 'mill before as I got it up to a 9.0. It was certainly challenging but something I was able to accomplish without a lot of extra effort, so I suppose in some ways it's time to amp up those cardio sessions. Maybe I'll go to a 6.0 and 7.5. We'll see.
So here are the statistics from my first Polar workout session:
Date: 06/16/08
Total time: 1:09:03
In zone: 36:40
Avg hr: 143
Max hr: 187
Cal: 844
I'll have to figure out what my target heart rate zone is. If and when I go see my doctor I'll try and find that information out. Until then, I'll have to scour the Web to see what I come up with.
I suppose my next challenge will be using the Polar watch to see how I run during my outdoor running sessions, but for now I've been limited to the gym. I am anxious to see how I do outside with the watch so I'll go on a run this week with it and see how my heart rate differs from the gym workouts.
I strapped on the sensor around my torso and went about my workout. One unexpected positive side effect was that the machines I used read my heart rate monitor as well. The bike I used to warm up and the treadmill I used during my cardio portion of my workout had the same measurements as my watch did.
My resting heart rate was at around 51 or so, which is pretty good. I got my heart rate up to around 120 after my 5-minute warmup session. I did four different weightlifting exercises, all on machines. I found that my third set in each was the one my heart rate increased the most afterwards. I got my heart rate up to the 140s during the third sets of all of them. For the most part, though, it was around 120 or 130.
On the cardio part, I saw some intersting things. I wish I could have kept track of the times and the heart rates during those specific times but I made some mental notes.
After my 5-minute warmup, my heart rate was at about 120 or so. Initially, my heart rate got up to around 160 when I ran at 7.3 and dipped down to the low 150s during the 5.7 times. At the end of my first 12-minutes of rounds, my heart rate was somewhere in the low 160s during the last 5.7 run. I walked three minutes and it got down to the high 140s.
But my heart rate was consistently high afteward. I was at or above 170 for most of the following 7.3 runs. During the last portion of my interval session, I noticed that my heart rate was staying higher. It was in the mid-160s during my 5.7 runs and got up to the mid-170s during the 7.3 runs. So even though I hadn't maintained the same consistent pace, my heart rate was going up and down and overall was pretty high, which is a good thing.
My two-minute sprint, which is at minutes 35 and 36 of the entire 42-minute session, were pretty high. I was at the high 170s and got up to my maximum heart rate of 187 by the end. It was interesting to see it climb and climb as I ran and ran. Monday was the fastest I've ever run on the 'mill before as I got it up to a 9.0. It was certainly challenging but something I was able to accomplish without a lot of extra effort, so I suppose in some ways it's time to amp up those cardio sessions. Maybe I'll go to a 6.0 and 7.5. We'll see.
So here are the statistics from my first Polar workout session:
Date: 06/16/08
Total time: 1:09:03
In zone: 36:40
Avg hr: 143
Max hr: 187
Cal: 844
I'll have to figure out what my target heart rate zone is. If and when I go see my doctor I'll try and find that information out. Until then, I'll have to scour the Web to see what I come up with.
I suppose my next challenge will be using the Polar watch to see how I run during my outdoor running sessions, but for now I've been limited to the gym. I am anxious to see how I do outside with the watch so I'll go on a run this week with it and see how my heart rate differs from the gym workouts.
Rating my heart
I finally got my hands on a heart rate monitor. It was one of my Father's Day gifts, along with an array of much-needed kitchen supplies.
My watch is fantastic. It serves as a regular old-fashioned wrist watch and stop watch, which I needed anyway. But the best thing is that I can now keep track of my heart rate, which I did on Monday.
The only minor drawback is that I need to wear something around my abdomen while I work out in order for the watch to read my heart rate. It's a strap that goes around my back and then connects to a plastic device that runs across my torso. It's pretty thin and snug and I wore it for several hours yesterday and worked out just fine. I felt it on me but it wasn't uncomfortable. It's actually worth whatever bit of discomfort or whatever other feelings I had initially about it. I suppose it's a small price to pay to be able to read my heart rate.
Some of the better features of this watch:
- It keeps track of your heart rate and records both the average and maximum heart rates during your workout.
- It lets you set your target heart rate zone and alerts you when you get to it and drop out of it. That way you can adjust your workout accordingly.
- It records the total time of your workouts and the total time you spent in your target heart rate zone.
- It keeps track of your calories burned during your workout.
That's just what I've learned following one workout and studying the manual a bit when I first got the watch, on Sunday. I actually wanted to work out as soon as I got the watch in my hands but had to wait a day to do so.
I've got to do some research into my target heart rate zone. The watch suggested 122-160 for me, as I input my data (age, gender, height, weight, etc.) before using it. I adjusted it slightly higher, to 125-165 but I need to find the exact heart rate because even 5 bpms can be a big difference.
I'm going to keep track of my workout totals, including Monday's which I'll post in a second. So expect to see more details from my runs/workouts.
My watch is fantastic. It serves as a regular old-fashioned wrist watch and stop watch, which I needed anyway. But the best thing is that I can now keep track of my heart rate, which I did on Monday.
The only minor drawback is that I need to wear something around my abdomen while I work out in order for the watch to read my heart rate. It's a strap that goes around my back and then connects to a plastic device that runs across my torso. It's pretty thin and snug and I wore it for several hours yesterday and worked out just fine. I felt it on me but it wasn't uncomfortable. It's actually worth whatever bit of discomfort or whatever other feelings I had initially about it. I suppose it's a small price to pay to be able to read my heart rate.
Some of the better features of this watch:
- It keeps track of your heart rate and records both the average and maximum heart rates during your workout.
- It lets you set your target heart rate zone and alerts you when you get to it and drop out of it. That way you can adjust your workout accordingly.
- It records the total time of your workouts and the total time you spent in your target heart rate zone.
- It keeps track of your calories burned during your workout.
That's just what I've learned following one workout and studying the manual a bit when I first got the watch, on Sunday. I actually wanted to work out as soon as I got the watch in my hands but had to wait a day to do so.
I've got to do some research into my target heart rate zone. The watch suggested 122-160 for me, as I input my data (age, gender, height, weight, etc.) before using it. I adjusted it slightly higher, to 125-165 but I need to find the exact heart rate because even 5 bpms can be a big difference.
I'm going to keep track of my workout totals, including Monday's which I'll post in a second. So expect to see more details from my runs/workouts.
Wednesday, June 4, 2008
You again?
I made it back to the gym for another round of workouts today. I don't want to burn myself out for Saturday but at the same time I want to get there in as best position as possible.
My arms and chest are a bit sore today, which lets me know yesterday's workout went well. I hope I won't be too sore on Saturday but if I am, I'll have to deal with it. I wanted to work on my legs today but I also wanted to do some cardio. I wondered though if it would be wise to do another of my favorite 42-minute cardio sessions or not because I don't want to get to Saturday with no energy.
I did only three leg workouts - extensions, curls and calf raises. I didn't have too much time and figured I'd hit those since I'd done them forever and I wanted to get back to something familiar.
After my leg workouts, I decided to go ahead and do my regular cardio session. Actually, I think it was during the five-minute warm up that I decided. I almost mixed it up - and I would have to mix it up but not by my doing - but at about minute four I went ahead to go with it.
I found another messed up machine, though. This one spat out my heart rate to me but it didn't change speeds easily. I had to manually go from the 3.7 I'd been warming up at to the 5.8 I wanted to use. It took me some time to figure it out, though, and by the time I was at the 5.8 it was almost minute six. Not to mention my towel fell off the treadmill.
Great. My run is ruined.
Not exactly. After a minute at 5.8, I just decided to run at a 7.3 for three straight minutes. I got up to minute 10 running at the steady clip. I went back down to 5.8 for three minutes and back up to 7.3 for another four minutes.
Still, there was the matter of the changing speeds. I went down to 3.9 and checked my heart rate. It was at a 183 which was good. Perfect actually. But I wanted to do the next six rounds one minute at a time. So I switched machines. The towel, in the end, was the deciding factor.
All I need now is for this one to mess up on me.
Yes, I gambled. It was a risk switching machines because if I struck out again then it relly would have messed me up. But I lucked out. The machine not only measured my heart rate, but it changed speeds easily. In other words, it worked.
I walked for about a minute and then picked up the pace: 5.8, 7.3, 5.8, 7.3, 5.8, 7.3.
I caught my breath somewhat during my brief cooldown. It was an intended part of the interval training, though. You are supposed to recover and then change speeds to maximize the workout.
After three minutes of cooldown and four minutes of rounds, I went down for a quick cooldown session before my two-minute sprint. By this time, I was exhausted. I wasn't totally gassed but I was getting there. I don't know if it was the early sustained 7.3 pace or yesterday's run but my legs weren't quite there at the end. Maybe it's raising the overall level of the run from 5.5-7.0 to 5.7-7.3. Or maybe it was the leg exercises I did earlier.
Whatever the reason, I wasn't about to back down.
I gotta change up the song.
I'd been listening to random songs but I decided to go for one of my heavy songs, Beautiful People by Marilyn Manson. It was time. I got up to an 8.3. Then an 8.6.
I think I can feel my heart. It's going to exit my chest.
My heart was indeed pumping hard. It felt good, though, once I finished the two minutes. My heart rate was 188 when I was done, which is 100 percent of my rate and probably why I was feeling it during my sprint.
Now my plan for the rest of the week is simple. I am going to rest on Thursday and run my 2.25 mile run around my neighborhood. I think that will be the best for me in terms of entering Saturday at my peak.
My arms and chest are a bit sore today, which lets me know yesterday's workout went well. I hope I won't be too sore on Saturday but if I am, I'll have to deal with it. I wanted to work on my legs today but I also wanted to do some cardio. I wondered though if it would be wise to do another of my favorite 42-minute cardio sessions or not because I don't want to get to Saturday with no energy.
I did only three leg workouts - extensions, curls and calf raises. I didn't have too much time and figured I'd hit those since I'd done them forever and I wanted to get back to something familiar.
After my leg workouts, I decided to go ahead and do my regular cardio session. Actually, I think it was during the five-minute warm up that I decided. I almost mixed it up - and I would have to mix it up but not by my doing - but at about minute four I went ahead to go with it.
I found another messed up machine, though. This one spat out my heart rate to me but it didn't change speeds easily. I had to manually go from the 3.7 I'd been warming up at to the 5.8 I wanted to use. It took me some time to figure it out, though, and by the time I was at the 5.8 it was almost minute six. Not to mention my towel fell off the treadmill.
Great. My run is ruined.
Not exactly. After a minute at 5.8, I just decided to run at a 7.3 for three straight minutes. I got up to minute 10 running at the steady clip. I went back down to 5.8 for three minutes and back up to 7.3 for another four minutes.
Still, there was the matter of the changing speeds. I went down to 3.9 and checked my heart rate. It was at a 183 which was good. Perfect actually. But I wanted to do the next six rounds one minute at a time. So I switched machines. The towel, in the end, was the deciding factor.
All I need now is for this one to mess up on me.
Yes, I gambled. It was a risk switching machines because if I struck out again then it relly would have messed me up. But I lucked out. The machine not only measured my heart rate, but it changed speeds easily. In other words, it worked.
I walked for about a minute and then picked up the pace: 5.8, 7.3, 5.8, 7.3, 5.8, 7.3.
I caught my breath somewhat during my brief cooldown. It was an intended part of the interval training, though. You are supposed to recover and then change speeds to maximize the workout.
After three minutes of cooldown and four minutes of rounds, I went down for a quick cooldown session before my two-minute sprint. By this time, I was exhausted. I wasn't totally gassed but I was getting there. I don't know if it was the early sustained 7.3 pace or yesterday's run but my legs weren't quite there at the end. Maybe it's raising the overall level of the run from 5.5-7.0 to 5.7-7.3. Or maybe it was the leg exercises I did earlier.
Whatever the reason, I wasn't about to back down.
I gotta change up the song.
I'd been listening to random songs but I decided to go for one of my heavy songs, Beautiful People by Marilyn Manson. It was time. I got up to an 8.3. Then an 8.6.
I think I can feel my heart. It's going to exit my chest.
My heart was indeed pumping hard. It felt good, though, once I finished the two minutes. My heart rate was 188 when I was done, which is 100 percent of my rate and probably why I was feeling it during my sprint.
Now my plan for the rest of the week is simple. I am going to rest on Thursday and run my 2.25 mile run around my neighborhood. I think that will be the best for me in terms of entering Saturday at my peak.
Friday, May 30, 2008
Planning gym course
I don't know if I will do this cardio or the 42-minute one I'm so fond of but I cam across a good plan of attack for cardio. Again, it's with intervals (yes, I am enamored with the concept), and it needs to be done at a gym preferably so you can keep track of your heart rate.
Basically, you do this: warm-up for 4-5 minutes on any machine - treadmill, elliptical, bike, stairmaster - and then hit it hard. Go for 90 percent of your level, that is run an 8.5 sprint or go up to level 14 on the elliptical or as high as the stairmaster can go. Do that for two minutes, then rest for one minute. "Rest" can be a complete rest, that is get off the machine and stand around, or you can walk or do something easy. I'd probably walk on the 'mill or go to a gentle pace on the elliptical (I probably won't try this out on the other two). Then, go back for another 2-minute 90-percent session, followed by another minute-long rest session. In total, you want to do five rounds for a total of 15 minutes.
By doing this three times a week, you can greatly improve the amount of oxygen you can consume, which is apparently an important aspect of cardiovascular fitness. Also, you can increase your overall fitness level and increase the time it takes you to get exhausted.
Probably the most appealing part of this to me is the time element involved. 20-25 minutes is not a long time, and this is potentially even shorter. In 15 minutes of actual cardio time plus a few minutes warm-up on either side, you can accomplish great things.
I definitely want to try this. I went running this morning and I tried to run portions of my time in sprints but it was difficult to gauge just how fast I was running, how long I was running for and my heart rate. I have wanted to invest in a heart-rate monitor for some time now but until then I will use the gym machines for this.
The most difficult part, of course, is exerting yourself. Even if it's just two minutes, this sort of workout is challenging. Two minutes can seem like an eternity, especially if you are already exhausted and need to hit high gear. And I've been there many, many times, when I'm on the last leg of my intervals and I need to give it maximum effort and it's about the last thing I want to do. But it's in those times when you burn an enormous amount of calories and really make strides in your overall fitness.
To me, that's the most appealing part of interval training.
Basically, you do this: warm-up for 4-5 minutes on any machine - treadmill, elliptical, bike, stairmaster - and then hit it hard. Go for 90 percent of your level, that is run an 8.5 sprint or go up to level 14 on the elliptical or as high as the stairmaster can go. Do that for two minutes, then rest for one minute. "Rest" can be a complete rest, that is get off the machine and stand around, or you can walk or do something easy. I'd probably walk on the 'mill or go to a gentle pace on the elliptical (I probably won't try this out on the other two). Then, go back for another 2-minute 90-percent session, followed by another minute-long rest session. In total, you want to do five rounds for a total of 15 minutes.
By doing this three times a week, you can greatly improve the amount of oxygen you can consume, which is apparently an important aspect of cardiovascular fitness. Also, you can increase your overall fitness level and increase the time it takes you to get exhausted.
Probably the most appealing part of this to me is the time element involved. 20-25 minutes is not a long time, and this is potentially even shorter. In 15 minutes of actual cardio time plus a few minutes warm-up on either side, you can accomplish great things.
I definitely want to try this. I went running this morning and I tried to run portions of my time in sprints but it was difficult to gauge just how fast I was running, how long I was running for and my heart rate. I have wanted to invest in a heart-rate monitor for some time now but until then I will use the gym machines for this.
The most difficult part, of course, is exerting yourself. Even if it's just two minutes, this sort of workout is challenging. Two minutes can seem like an eternity, especially if you are already exhausted and need to hit high gear. And I've been there many, many times, when I'm on the last leg of my intervals and I need to give it maximum effort and it's about the last thing I want to do. But it's in those times when you burn an enormous amount of calories and really make strides in your overall fitness.
To me, that's the most appealing part of interval training.
Friday, April 11, 2008
Big run tomorrow
I've made my bed. Now I have to lay in it.
I scheduled the first outside run for Saturday. Bright and early too. 6:30 a.m. I'm going with my brother to the local high school track to run. We're going to run three miles and we're going to shoot for under 30 minutes.
Now, it's not the first time I've ever run a long distance (to me right now, three miles is a long distance). But it's the first time I've attempted such a run having planned for it ahead of time. Yes, I know I sound like I'm whining but this is a big step for me. When I take on activities like this - outdoors, no machines to help me out - it feels like all the time I spent in the gym is practice and then I face the exam. I've prepared well this last week and now it's just a matter of proving it.
I think I'll make it, actually. I am not too concerned about collapsing in Lap 10. But I'm going to have to push myself and wake up in the right frame of mind. Otherwise it will be a struggle.
I scheduled the first outside run for Saturday. Bright and early too. 6:30 a.m. I'm going with my brother to the local high school track to run. We're going to run three miles and we're going to shoot for under 30 minutes.
Now, it's not the first time I've ever run a long distance (to me right now, three miles is a long distance). But it's the first time I've attempted such a run having planned for it ahead of time. Yes, I know I sound like I'm whining but this is a big step for me. When I take on activities like this - outdoors, no machines to help me out - it feels like all the time I spent in the gym is practice and then I face the exam. I've prepared well this last week and now it's just a matter of proving it.
I think I'll make it, actually. I am not too concerned about collapsing in Lap 10. But I'm going to have to push myself and wake up in the right frame of mind. Otherwise it will be a struggle.
Thursday, April 10, 2008
Get outside and run
So I've made a tentative plan to run outside on Saturday. Seems I'll make my May 1 goal a reality.
Anyway, I'm hoping to run either two miles in 18 minutes or four miles in 30 or something. My brother Danny, no stranger to this running outside stuff, is taking charge. I just I can keep up with him and he doesn't have to run sympathy circles while I'm doubled over in pain!
I actually saw a thing in the most recent Men's Health magazine about taking workouts outdoors now that the weather is better. But these workouts are intense, crazy intense. I'd be willing to try them, though.
They suggest a four-week plan, which is to say four consecutive Saturdays, though I suppose you could choose any one day of the week. We'll see if I get to these. I'm thinking in June might be a good time to do these because I'll have some more time on my hands.
Week 1
(set timer for 10 minutes)
- pushup position bridge for 60 seconds
- 20 jumping jacks or dumbbell swings (with no rest)
- repeat sequence until time is up
(rest for fewer than one minute and do that two more times)
Week 2
- 10 pushups
- 30-second sprint
- 10 situps
- 30-second sprint
- 15 prisoner squats (from standing position, put hands behind head and squat until knees are at 90-degree angle)
- 30-second sprint
(repeat three times)
Week 3
- 30-second pushup position bridge
- 30-second sprint
- 30 seconds of dumbbell swings or jumping jacks
- 30-second sprint
(rest 30 seconds, repeat 6-8 times)
Week 4
(each exercise is followed by 30-second sprint)
- 30-second pushup-position bridge
- 30 seconds of dumbbell swings or jumping jacks
- 10 pushups
- 10 situps
- 15 prisoner squats
(rest one minute, repeat sequence twice)
Anyway, I'm hoping to run either two miles in 18 minutes or four miles in 30 or something. My brother Danny, no stranger to this running outside stuff, is taking charge. I just I can keep up with him and he doesn't have to run sympathy circles while I'm doubled over in pain!
I actually saw a thing in the most recent Men's Health magazine about taking workouts outdoors now that the weather is better. But these workouts are intense, crazy intense. I'd be willing to try them, though.
They suggest a four-week plan, which is to say four consecutive Saturdays, though I suppose you could choose any one day of the week. We'll see if I get to these. I'm thinking in June might be a good time to do these because I'll have some more time on my hands.
Week 1
(set timer for 10 minutes)
- pushup position bridge for 60 seconds
- 20 jumping jacks or dumbbell swings (with no rest)
- repeat sequence until time is up
(rest for fewer than one minute and do that two more times)
Week 2
- 10 pushups
- 30-second sprint
- 10 situps
- 30-second sprint
- 15 prisoner squats (from standing position, put hands behind head and squat until knees are at 90-degree angle)
- 30-second sprint
(repeat three times)
Week 3
- 30-second pushup position bridge
- 30-second sprint
- 30 seconds of dumbbell swings or jumping jacks
- 30-second sprint
(rest 30 seconds, repeat 6-8 times)
Week 4
(each exercise is followed by 30-second sprint)
- 30-second pushup-position bridge
- 30 seconds of dumbbell swings or jumping jacks
- 10 pushups
- 10 situps
- 15 prisoner squats
(rest one minute, repeat sequence twice)
Wednesday, April 9, 2008
Keep on running
At some point in the near future, I'm going to have to run outside. It's not something I'm looking forward to, as I've never really went jogging outside before. All my workouts have been mostly limited to the comforts of a gym, unless you count running around on a choppy middle school field while playing soccer as a workout. I don't; I consider it playing soccer.
Anyway, I am in fairly decent shape after all. I hadn't run regularly for months and on Tuesday I completed my second 42-minute cardio session in three days. I wasn't as wasted as I was on Sunday, but then again I didn't do any resistance training beforehand. I was drenched with sweat when I finished but I felt I could have gone on longer. Yes, the Mud Run was in the forefront of my mind during the jog. When I reached the mile mark, I told myself that at that point in the race I probably would be covered in mud and would have scaled like five walls by then or something ridiculous.
But I can't train indoors the whole time. I know that. So I've set a goal, because goals are cool when you attain them. I want to have run at least once outdoors by May 1. That gives me about two weeks to take my running from the gym to the streets, or the local high school track.
Part of me thinks that without a mirror in front of me and with nothing regulating my speed that I'll struggle. Another part of me feels that without such restrictions I will be able to run more freely and that will help boost my performance. I want to start off at the high school track because it will help me kind of keep track of my miles. At the gym, I walk for an equivalent of one lap and by the time I am finished I complete about 3.5 miles, usually a bit more. I want to try and keep doing the interval training but more than likely I will just need to complete several miles and be content with that.
I guess I shouldn't be worried too much. Whenever we play soccer, I run and run and run. I'm not very good so I try and compensate by running all over the place. And many times when others say "I'm so tired" I nod my head but I don't feel the same. I feel pretty good most of the times we play, and sometimes our games last for hours because nobody can score.
For today, I'll probably do another 42-minute cardio run. If I can get three to four of those a week, I'll be set. I've done two already and hopefully I can get two more, today and possibly Friday. Soon enough, I'll be running like crazy at the high school track, just hopefully I can get over my mental block about it.
Anyway, I am in fairly decent shape after all. I hadn't run regularly for months and on Tuesday I completed my second 42-minute cardio session in three days. I wasn't as wasted as I was on Sunday, but then again I didn't do any resistance training beforehand. I was drenched with sweat when I finished but I felt I could have gone on longer. Yes, the Mud Run was in the forefront of my mind during the jog. When I reached the mile mark, I told myself that at that point in the race I probably would be covered in mud and would have scaled like five walls by then or something ridiculous.
But I can't train indoors the whole time. I know that. So I've set a goal, because goals are cool when you attain them. I want to have run at least once outdoors by May 1. That gives me about two weeks to take my running from the gym to the streets, or the local high school track.
Part of me thinks that without a mirror in front of me and with nothing regulating my speed that I'll struggle. Another part of me feels that without such restrictions I will be able to run more freely and that will help boost my performance. I want to start off at the high school track because it will help me kind of keep track of my miles. At the gym, I walk for an equivalent of one lap and by the time I am finished I complete about 3.5 miles, usually a bit more. I want to try and keep doing the interval training but more than likely I will just need to complete several miles and be content with that.
I guess I shouldn't be worried too much. Whenever we play soccer, I run and run and run. I'm not very good so I try and compensate by running all over the place. And many times when others say "I'm so tired" I nod my head but I don't feel the same. I feel pretty good most of the times we play, and sometimes our games last for hours because nobody can score.
For today, I'll probably do another 42-minute cardio run. If I can get three to four of those a week, I'll be set. I've done two already and hopefully I can get two more, today and possibly Friday. Soon enough, I'll be running like crazy at the high school track, just hopefully I can get over my mental block about it.
Sunday, April 6, 2008
Interval cardio
As part of my posts here on this blog, I want to describe some of my exercises so they may be of benefit to people. This particular cardio session is my favorite one. No matter the circumstances, it always tests me and always makes it feel like an accomplishment when I finish it.
Here's the breakdown of the 42 minutes:
- 5 minute warm up (usually a 3.5 or so)
- 12 minutes of alternating rounds; 1 minute at 5.5, 1 minute at 7.0, 1 minute at 5.5, etc.
- 3 minutes walking (3.8 or so)
- 6 minutes of alternating rounds, same as above
- 3 minutes walking
- 4 minutes of alternating rounds
- 2 minutes walking
- 2 minutes sprint (8.0 at least)
- 5 minute cool down
The intervals are supposed to help drive weight loss but I've also found that it helps me recover better. When I play soccer, which I go about two or three Sundays a month, I am running as strong at the end of the game as I am at the beginning. This will be invaluable at the Mud Run, as I'll need stamina and the ability to recover.
It also helps me mentally because it's easier for me to get to the next minute knowing I will change it up rather than thinking about reaching the next 10 minutes at a steady pace.
For me the next cardio hurdle will be running outside in the elements. I know interval training will help me for when I take that next step.
Here's the breakdown of the 42 minutes:
- 5 minute warm up (usually a 3.5 or so)
- 12 minutes of alternating rounds; 1 minute at 5.5, 1 minute at 7.0, 1 minute at 5.5, etc.
- 3 minutes walking (3.8 or so)
- 6 minutes of alternating rounds, same as above
- 3 minutes walking
- 4 minutes of alternating rounds
- 2 minutes walking
- 2 minutes sprint (8.0 at least)
- 5 minute cool down
The intervals are supposed to help drive weight loss but I've also found that it helps me recover better. When I play soccer, which I go about two or three Sundays a month, I am running as strong at the end of the game as I am at the beginning. This will be invaluable at the Mud Run, as I'll need stamina and the ability to recover.
It also helps me mentally because it's easier for me to get to the next minute knowing I will change it up rather than thinking about reaching the next 10 minutes at a steady pace.
For me the next cardio hurdle will be running outside in the elements. I know interval training will help me for when I take that next step.
In earnest
I made it out to the gym today and I think I laid the foundation for the Mud Run in more ways than one.
Physically, I did exercises that hit some of the areas where I want and need to gain strength in, namely my upper body. I also did my usual 42-minute cardio session after my exercises.
Mentally, I also focused on the Mud Run, in particular during the cardio session. At several times during my time on the treadmill, I thought to myself 'At this point in the run, I'd be running up to a wall' or the like.
There is still, however, plenty of time between now and the start of the Mud Run and plenty of time to work on different areas of my body and mind.
Physically, I did exercises that hit some of the areas where I want and need to gain strength in, namely my upper body. I also did my usual 42-minute cardio session after my exercises.
Mentally, I also focused on the Mud Run, in particular during the cardio session. At several times during my time on the treadmill, I thought to myself 'At this point in the run, I'd be running up to a wall' or the like.
There is still, however, plenty of time between now and the start of the Mud Run and plenty of time to work on different areas of my body and mind.
Friday, April 4, 2008
What was I thinking?
I think I'm crazy.
That's what I've determined. I signed up for the Camp Pendleton Mud Run, scheduled for Oct.18. The Mud Run is a 10K obstacle course where presumably you run and get muddy while doing so. You probably also get really, really exhausted.
Sometimes my eyes are bigger than my stomach, and I think that's what happened here. And that's why I think I'm crazy.
See, I lost a lot of weight in the last two years - 120 pounds to be exact. And I wanted to make good use of my newfound fitness and lifestyle. So I figured, what the hell, let's run a 10k obstacle course! It'll be fun!
Actually, I think it will be a rewarding experience as well. But it won't be easy.
I have to work on the following before I feel confident about the Mud Run:
- Cardio
- Upper-body strength
Not much, huh? I only need to get to the point where I can run a long distance out in the elements as opposed to the comforts of 24 Hour Fitness and get to the point where I can do a pull-up or 10 as opposed to doing nothing but hanging.
Over the next six months, I will train harder than I ever have in my life. At least, that's what I'm hoping for. I've worked out minimally since the start of the year and though I've kept my weight around 187, I need to work out and have a plan while doing so. I figured I'd start a blog to keep track of my progress and to sort of force myself into working out more regularly. Actually that part shouldn't be a problem. I worked out about four times a week throughout most of 2007, well, at least from March through November. I take winters off...
I'll update this blog every now and then and check in on what I've done and what I hope to accomplish. Let's see, my latest gym venture was on Wednesday and I worked out my arms, chest and back and hit the elliptical and treadmill. I weighed in at 186.6 afterward. I'm sore this morning. If all goes well, I'll hit the gym on Saturday morning, bright and early. My plan is to increase my cardio to the level I was at (a 42-minute treadmill session) last November, do that regularly and then progress to running laps at the local high school. Tomorrow, I'll work my legs out and try to stick to either the elliptical or treadmill for the duration of my cardio session. We'll see how it goes.
That's what I've determined. I signed up for the Camp Pendleton Mud Run, scheduled for Oct.18. The Mud Run is a 10K obstacle course where presumably you run and get muddy while doing so. You probably also get really, really exhausted.
Sometimes my eyes are bigger than my stomach, and I think that's what happened here. And that's why I think I'm crazy.
See, I lost a lot of weight in the last two years - 120 pounds to be exact. And I wanted to make good use of my newfound fitness and lifestyle. So I figured, what the hell, let's run a 10k obstacle course! It'll be fun!
Actually, I think it will be a rewarding experience as well. But it won't be easy.
I have to work on the following before I feel confident about the Mud Run:
- Cardio
- Upper-body strength
Not much, huh? I only need to get to the point where I can run a long distance out in the elements as opposed to the comforts of 24 Hour Fitness and get to the point where I can do a pull-up or 10 as opposed to doing nothing but hanging.
Over the next six months, I will train harder than I ever have in my life. At least, that's what I'm hoping for. I've worked out minimally since the start of the year and though I've kept my weight around 187, I need to work out and have a plan while doing so. I figured I'd start a blog to keep track of my progress and to sort of force myself into working out more regularly. Actually that part shouldn't be a problem. I worked out about four times a week throughout most of 2007, well, at least from March through November. I take winters off...
I'll update this blog every now and then and check in on what I've done and what I hope to accomplish. Let's see, my latest gym venture was on Wednesday and I worked out my arms, chest and back and hit the elliptical and treadmill. I weighed in at 186.6 afterward. I'm sore this morning. If all goes well, I'll hit the gym on Saturday morning, bright and early. My plan is to increase my cardio to the level I was at (a 42-minute treadmill session) last November, do that regularly and then progress to running laps at the local high school. Tomorrow, I'll work my legs out and try to stick to either the elliptical or treadmill for the duration of my cardio session. We'll see how it goes.
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