Just run

November 2018

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFast's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

Member Since:

Feb 15, 2016

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

Running is an accomplishment.

Short-Term Running Goals:

Run a 5K with a 9 min / mile pace.

Long-Term Running Goals:

Run a 5K when I'm 60 years old.

Personal:

Married with two young girls. Although I hate running, I recognize it as a necessary evil.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
30.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Total Distance
1.00

Allergies and colds are out to destroy me.  Finally feel better enough to start getting back on track.  PU: 3x10, SU: 3x15, SQ: 3x10 and then 15:48 short jog.  Not much but better than nothing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
5.00

Five miles on the elliptical translates into something more like 1 or 2 miles.  However, my knees feel great.  Kept it on level 3 and went for an hour at about an 11:20 pace.

Since I haven't really been to the gym in a while, I forgot how to lift.  You gotta start out light and warm up.  I just jumped straight in and tried to end the workout quickly.  Needless to say I failed miserably.  Used machines instead of free weights.  PU - 28 , SU - 32

Chest Press: 200 - 1x10, 1x4 180 - 1x4 160- 1x2, 140 - 1x10 (Burned out real fast.)

Leg Press: 160 - 3x10

Shoulder Press: 75 - 3x10

Seated Row: 100 - 3x10 (Easy)

Cable Single Curl: 30 - 3x10

I'm in pretty sad shape.  At least I made it to the gym today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.00

Warmed up.  Started doing pushups and lost all motivation.  

PU - 2x10 SU - 1x30

Chest Press - 160: 1x10 180: 1x10 200: 1x6 (180: 1x4)

Leg Press - 180: 3x10

Sh Press - 90: 2x10 105: 1x6 (90:1x4)

Row - 140: 2x10 160: 1x4(140: 1x6)

Cable tri/curl with v-bar - 60: 3x10/3x10

Five minute warm up with walking and five minute cool down with walking.  Ten reps of 60/60.  2@5, 3@6, 2@6.3, 2@6.5, 1@6.7.  Love the treadmill for "speed" work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
3.50

Went for a walk around the block today.  Thought it might be a little over four miles but based on my time, it seems closer to 3.5.  My shins are going to be hurting.

1.5 - 27:31.21

NTA - 20:10.14

Home - 24:04.58 = 1 hr 11:45

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.20

Running on a treadmill is different than running outside, but it is way better than not running at all.  Somewhat quick work out today.  

Warm up with Knee PU: 3x15, SU: 3x15

Chest Press: 160 - 1x10, 180 - 1x10, 200 1x5 (180-1x2, 160-1x3)

Leg Press: 180 - 1x10, 200 - 1x10, 220 - 1x10

Dumbbell Sh Press: 25 - 3x10

Cable Tri pushdown/ bi curl: 60 - 1x10, 70 - 2x10 / 30 - 1x10, 40 - 2x10

Seated row: 140 - 2x10, 1x6 (120 - 1x2, 100 - 1x2)

Treadmill 30 mins at incline 1.0. Five minute warm up and five minute cool down.  Ten reps of 60/60.  2@6, 2@6.3, 2@6.5, 3@6.7, 1@6.8.

Hit two miles at 26:10 for a 13:05 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.25

Can't remember what I did.  The best I can remember since my routine stays mostly the same:  Chest Press: 160 - 2x10, 180 - 1x6 (160 - 1x4)

Leg press: 180 - 1x10, 200 - 1x10, 220 - 1x10

Dumbbell SH Press/Curl: 25 - 3x10

Cable Tri push down: 70 - 3x10

Seated row: 140 - 3x10

Treadmill: Incline @1.0, 30 minutes - 5 min warm up, 10 reps of 60/60 with 2@6, 2@6.3, 2@6.5, 2@6.7, 2@6.8 and 5 min cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
0.50

Had to work early which is no excuse for skipping a work out.  Had to walk 400 meters to set up and 400 meters back once we were complete.  Got my vehicle stuck in the mud and had to be towed out.  Still finished before lunch.  Then I just didn't work out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.16

So I was supposed to work out yesterday but instead ate myself into oblivion and enjoyed it.  I was going to work out this morning but found another excuse.  I did finally make it out the door this evening.  I was going to run, but my gut is still really heavy with yesterday's feast in addition to today's left overs.  Ended up walking on a treadmill for 37 minutes.

Chest Press: 160 - 2x10, 180 - 1x10

Leg Press: 200 - 2x10, 220 - 1x10

Dumbbell SH Press/Curl: 25 - 3x10

Cable Tri push down: 70 - 2x10, 80-1x10

Seated row: 140 - 3x10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.24

Changed treadmill a little.  Elevation at 3%.  Hit 2 miles at 25:40 for a 12:50 average.  Ten reps of 60/60.  After 5 min warm up, 2@6, 2@6.5, 4@6.8, 2@7, followed by 5 min cooldown.  30 mins total. Despite the turkey and desserts, and more desserts, my body still got on the treadmill.  Need more reps @7.

Chest Press: 160 - 1x10, 180 - 1x10, 200 - 1x10

Dumbbell Sh press/curl: 25 - 3x10

Leg Press: 200 - 2x10, 220 - 1x10

Seated row: 140 - 3x10

Cable tri push down: 90 - 3x10

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
4.97

Quick warm up with 33 situps and 10 pushups to get the blood flowing.  Fun walk today.  Walked down to the Cape Fear River Trail and went a mile down then came back out via NTA.

1/2 Mile Marker - 28:07.30

Mile Marker - 8:30.88

1/2 Mile Marker - 8:23.85

NTA - 19:32.90

Home - 23:14.51 = 1 hr 27:49

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
3.00

 Not feeling it today.  Warm up with 15 pushups and 28 situps.  That was hard today.

Two laps around the loop.  I can't remember when the last time I actually ran outside was and not on a treadmill.  Had to slow down a little and just took it easy to remember what it feels like.  All systems go.

Out - 20:32.72  Back - 21:24.74 = 41:57.46

14 minute miles.  At least I know I can get faster than that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
2.00

Warm up 15 PU and 33 SU.  More like a struggle to make it seem easy.  Made it out to the gym and finally on to a bench.

Bench: 135 - 2x10, 1x15 (Towel bench.  Don't have any flexibility to go all the way down anymore.  Happy that 135 didn't crush me.)

Leg press: 200 - 1x10, 220 - 2x10

Dumbbell Sh Press/curl: 30 - 3x10

Seated row: 140 - 1x10, 160 - 2x10 (Right arm starts failing first.)

Tri cable pushdown: 105 - 1x10, 120 - 1x10, 135 - 1x10 (135 is about right.)

Then the workout got fun.  Couldn't do any walking.  Knee is locked up.  Did Sci-fit arm cycle.  Two reps of the quick fit.  It is a five minute warm up followed by four sets of 10 second bursts with a 35 second rest.  Then a five minute cool down.  Thirteen minutes total per rep so 26 minutes total.  Then jumped on the other Sci-fit machine which is somewhat like a elliptical machine only you can sit down.  One rep on that and skipped the cool down to make it home on time.  Elevation in 8 minutes was 788 feet for that rep.  Feels a lot better than not doing anything or riding a stationary bike.  I hate those bikes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Total Distance
30.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: