Cardio + Abs & Glutes

My plans to play racquetball fell thru tonight. One of my friends didn't think that he would be recommended not to exercise after his tattoo removal session (ex-wife's name on his chest). I asked my other friend who was planning to play if he just wanted to do cardio. We met up and did a warmup on the treadmill (1.25mi in 11:31). We both decided to do a core workout. We did a 45 minute workout of just abs, lower back, and glutes. I had not seen my friend Patrick since June when did a spin class together.

Today was the last day of MOvember

Treadmill 5K

I decided to run on the treadmill tonight because I worked late and did not bring my GPS watch with me. I went to a gym that is along my commute home but had to use the restroom first. When I got on the treadmill I decided to just go a long as I felt and wanted to do atleast 4 miles since I just signed up for a 10mi trail run on December 10th. I started off at 6.5 mph and felt good so I added 0.1 to my speed every quater mile. When I got about 25 minutes in the sudden urge to go back to the restroom hit so I sped up even more to make it to 3.1 miles finishing in 27:26. When nature calls you have to answer :(. Sorry if TMI.

Chest, Shoulders, & Back

If you could afford to eat it on, you can afford to train it off. I love it and it describe how I am surviving the Holidays right now. My goal is to stay at or below 180 (was 172) until Christmass then train it off starting December 26th.

I had an awesome strength training workout last night. I mixed BFL style with my supersets on Chest shoulder and back. I was done by 8pm and in bed by 830. I slept from 9pm to 7am and I feel awesome today. I fixed my blender that had been out of commision for a few weeks and that is going to help me get back on track.

Quote of the Day

"If you could afford to eat it on, you can afford to train it off."

5 miles Treadmill

5 miles on the treadmill in 48:07. Not a bad way to turn 28!

Arms & Abs plus Treadmill

We drove back to town and went to the gym as soon as we got back. I did my arms and abs routine while Ellen was on the treadmill. She had 6 minutes left when I finished so I decided to do a mile as fast as I could. Finished it in 7:20

Solo Turkey Trot

I did 3.1mi in Ellen's parents neighborhood in 26:53 so I feel like I am recovering finally. It was a nice cool 40 degrees and a perfect for a run. Now I am ready for some Turkey and a nap.

Elliptical Taba Sprints

I went to the gym before my 5 hour drive to visit Ellen's family for Thanksgiving. I did 20 minutes on the Elliptical. 5 minute warmup 4 sets of tabata sprints with a minute between each set ending up with 2.25 miles.

Run and Racquet

I met up with my running buddy and found out he had not ran since the 5K we did at the brewery 2 months ago. Luck for him I am slower than I was a few weeks ago and we just did 2 miles. He stopped to walk twice and we finished in 19 minutes. 45 minutes later I met up with another friend to play racquet ball for the first time. I was worn out from a long day and the run but I had fun and play for an hour until my right arm/shoulder started to hurt and I was seeing stars. Now that I have an idea of the rules I want to start playing. My gym that I have been going to for over 2 years has 4 or 5 courts and I got a racquetball racket and goggles for Chrismas in 2003 or 2004 in the peak of my lazy days. I should try and find them and dig it up. They have never been used.

I don't want tomorrow to be another X on my workout calendar. I have 7 X's on my calendar since mid-July (4 months). Three of them are 2 funerals and the other 4 are from sleeping in or being lazy. I guess missing today would be ok but I would like to atleast get in a short cardio session or a LBWO. Turkey day will no doubt include some extra calories. I washed all my workout clothes and I am brining them with me. I plan to run Thursday morning and get in a weight workout with Ellen on Friday (she promised). As you might noitce I am typing more than usual. I started drinking coffee again last week after a 3 month break.

Quote of the Day

"Keep that head trained, and that body will follow."

Chest, Shoulders, & Back

Chest, Shoulders, & Back
34 Minutes

Decline Press (Plate Loaded)
4 Sets 6 Reps
Set 1: 140
Set 2: 190
Set 3: 210
Set 4: 230

Bentover Barbell Row
4 Sets 6 Reps
Set 1-4 90lbs

Chest Press (Cable)
4 Sets 10 Reps
Set 1: 125
Set 2: 135
Set 3: 145
Set 4: 155

Fixed Cable Pulldown
4 Sets 10 Reps
Set 1: 125
Set 2: 135
Set 3: 145
Set 4: 155

Incline Press (Plate Loaded)
4 Sets 15 Reps
Set 1-3: 140
Set 4 (10 reps): 150 (6 reps) 140 (4 reps)

Upward Row (Plate Loaded)
4 Sets 15 Reps
Set 1-2: 140
Set 3: 160
Set 4: 180

Side Raises (Dumbbell)
4 sets 6 reps
Set 1-2: 25 each hand
Set 3-4: 30 each hand

Front Raises (Dumbell)
4 sets 6 reps
Set 1-3: 25 each hand
Set 4: 30 each hand

Shoulder Shrugs (Dumbbell)
1 set 12 reps
Set 1: 100 lbs

Unhealthy Eating

Food Summary 11-19-11

Breakfast: 9am Subway
Footlong flatbread, steak, bacon, eggwhite, shredded cheese, tomatoes, chipotle sauce
1200 cals

Lunch: 3pm Sonic
Grilled cheese sandwach, Jr. bacon cheddar toaster melt, pumpkin pie shake
1502 cals

Dinner: 10pm McDonalds/Del Taco
2 McChicken Sandwiches (no mayo), 1lb Macho Chicken Burrito
1540 cals

4242 total cals

1/2 pot of coffee at work

Update

I have not posted in 8 days. Life got in the way. I took off last week from any activity and I ate pretty bad junk food. This Monday I missed my first scheduled workout in 16 weeks. My Uncle passed away Saturday from 3 year struggle with Parkinson's disease. My family and I left town after work Monday night and drove halfway down to south Texas. We made the rest of the drive Tuesday and visited with our family. Wednesday morning was the funeral service and we made the 9 hour drive home afterward. I am working all weekend and my next day off is Thanksgiving. The roadtrip continued my poor eating that started as soon as my challenge ended 2.5 weeks ago. I did my first strength training workout in 20 days last night. I planned to go to spin class this morning but I slept past it. Last week I decided to continue my training but on Tuesday I did my first run in 8 days and my left knee still hurts from the half marathon. I really want to be weak and lazy thru the holidays and start over in January but I have already gained back 10 pounds (4.5lbs of it fat) in 3 weeks.

Motivating

http://bostonmarathon.runnersworld.com/2009/04/bill-rodgers-runs-406-in-first-marathon-in-a-decade.html

It's official! I am going to train for a Full Marathon!

I got the advice from the expert. Looks like it is all systems go on Monday. I asked my father-in-law about starting marathon training. Here is his reply.

"You have the motivation and desire so definitely go for it. Your schedule looks fine.  This week I would be stretching every day. You should be only muscle sore and maybe a few blisters.  Marathon training is consistency. Staying healthy and making sure you get your long run in.  You will be putting much more of a demand on your body so make sure you recover after a long run.  Good sleep is a must and listen to your body.  Very doable.   Congrats again and good luck on your training."

I am motivated and I figure, why stop now? It is going to be dark all the time anyway and there is nothing better to do at 5am (except maybe sleep).  I am following a training program by Hal Higdon again and plan to start on Monday. My right quad is still sore and my toes and bruised and blistered. I plan on getting some wider shoes that fit me better to avoid injury. I got Ellen's permission as long as I get new shoes. I can't argue with that. There is a 10 mile trail run on December 10th at the Lake Ray Roberts just north of Denton. I am excited and looking forward to continuing after this week off.

Also, My training program calls for a 13 mile run on the weekend of January 15th. I used http://www.runningintheusa.com/Race/ and the only 2 listings for a half marathon in TX are:

 River Road Run (13.1M run, 4mi fun run) New Braunfels, TX Sun Jan 15, 2011 (They might have it in 2012?)

Chevron Houston Marathon (26.2M run, 13.1M run, 5K run, kids run) Sun Jan 15, 2012


109 days until the Cowtown Marathon (2-26-12) http://www.cowtownmarathon.org/

"Daily lives are often about "the grind" - work, kids, chores, obligations, repeat. Focusing on training for this marathon, and thinking about how incredibly long it is, is about freeing your mind and letting your body follow. It's about pushing through the hill and the next hill. And it's about going out on a run while fighting 30 mph winds. It's about looking outside knowing the temps are in the 20s and still lacing up the shoes. It's setting aside "me" time to get my training in so that I can accomplish my goals for this race." - Jamie Laposta

Next big thing?

Resting

I am still sore from Sunday and it hurts to walk up the stairs to my cubicle. I am limiting the amount of trips to the printer and restroom downstairs again today. I have read advice about half marathon recovery and have seen stuff ranging from a few says of to 1 day per mile ran off. I was originally planning for 2 miles tomorrow but I might just use the elliptical instead to avoid injury. There is no way I can take 13 days off and it has been 11 days since my last strength training routine. I really want to start training for a full marathon coming up this spring but people around me are saying I should just do another half and work on my speed. I plan to email my father in law and get some advice from an experienced runner.
Here are some fun charts that summarize my training and running since I started.

DRC Half Marathon

I had a GREAT WEEKEND (except Saturday morning). I took a nice nap on Saturday and got in bed early. The time change and the extra hour of sleep really helped. I kept having dreams that I overslept and I just up out of bed Sunday morning and said, "Oh no it is 6:30am!" I then checked my watch and realized my phone has not updated and it was 5:30am. We had to leave the house by 6am because it was a 45 drive and there is no parking at the race location so we had to take a shuttle from a remote parking lot. We got to the race with just enough time for me to get in the huge line for the restroom. As soon as I got over to the starting area the race started so I threw my hoodie to Ellen and tried to get in with my pace group. The first 4 miles went by quickly and around mile 5 there was a big hill and my left knee started hurting. I kept going and ate a GU pack. It was very hilly until mile 7. I passed the halfway mark at 1:00:07 so I knew I was right on my goal. Hall & Oates started playing on my headphones and I need something faster tempo so I switched to James Brown. When I crossed the 8mi marked I realized I had paused my watch for a quarter mile. Mile 8-10 was a mental battle and I took my 3rd energy goo. I was able to get back to a 9:15-9:30 pace after mile ten and people were slowing down right and left. There was a nice breeze coming across the lake and I found a group to keep pace with for a while. With less than a quarter mile left to go my group started walking so I decided to give it all my effort until the end. I crossed the finish line around 2:03 gun time and kept going pass the finish line. My official chip time was 2:01:50. Today I am sore all over and I am lucky enough to have a boss pre-approve me for taking the first half of the day off.

Here is the log from my GPS watch. You can see on the bottom tip of the map at the corner of winstead and garland road where I accidentally stopped my watch reaching for the MP3 play in my belt.

Training Day 3 Week 12 - Final Training Run

It was a nice chilly windy 43 degrees this morning and I got to wear my new running hoodie I picked up over the weekend. This was my last training run and I was determined to reach my goal I set 2 months ago of 2 miles in 15 minutes. I finished my first mile in 7:42 so I pushed to stay as close to a 7 min/mile as I could. I powered thru as hard as I could checking my watch frequently to make sure I did not slow down. At 1.89 I had 30 seconds left so I sprinted up to a 5:57 pace (10mph) to finish in 14:57. I was so happy that during my cool down I did a short dance in the parking lot. Now I can rest for 2 days so I will be ready for the DRC Half Marathon on Sunday morning.
Mile Time Pace
1 2.22 20:35 9:16
2 2.01 17:32 8:42
3 2.00 16:45 8:22
4 No Watch
5 2.00 16:48 8:23
6 2.00 16:32 8:16
7 2.00 15:51 7:55
8 2.00 15:35 7:48
9 2.00 16:10 8:04 (Sick)
10 2.00 15:15 7:38
11 2.00 15:34 7:47
12 2.00 14:57 7:29

4:57am Before

5:29am After

Training Day 2 Week 12

I did not wake up in time to run in the morning so I went to the part after working late. The temp dropped from 77 to 53 degrees and the wind was intense. I only brought shorts and a short sleeve techincal tee and the wind was slowing me down. I had intended on 3-3.1 miles but cut it short.

Training Day 1 Week 12