Wednesday

Pecs in the gym. I then biked very hard for about 40-45 minutes using one of those Spinerval videos. Lots of different segments of varying speed and difficulty. It was a great workout.

Monday

Ran 4.5 mile in 33:20, around a 7:20 pace I think. Didn't lift weights, didn't have time.

Friday and Saturday

Friday. Limited time because of family activity. Ran 1.5 mile in 10:45 and then worked legs in the weightroom. Mike was with me, he was able to do everything I did and never really complained about being sore. Not fair. Later that evening Mike and I went and played frisbee golf at the sweet course near my house. The temperature was around 20 degrees or so but there wasn't much wind. We bundled up and ran between each hole and each throw. We played 18 holes in about 40 minutes. It was so dark when we got to the last hole that neither of us could see the metal pin and consequently aimed about 50 yards too far. Anyway, it was a great workout and a lot of fun.

Saturday. Got pissed, offended Christy because I didn't ask her if she wanted to go running with me, and instead of running with Mike went by myself. Just as well, I ran about 3.75 miles in just under 27 minutes. Felt great but legs a little bit tired from the night before. What a difference a day makes as far as weather goes, it was 50 degrees at run time. As I sit here typing this the temp is dropping and we are expecting snow soon, I hope Mike and family make it home safely.

Monday and Tuesday

Monday. Lifted for a while, chest and biceps. Ran 3 miles in 21:47, for a pace of 7:16 minutes per mile. Felt good overall but my left groin muscles are tender for some reason. Considering they had two days off, no comprendo.

Tuesday. Did shoulders and abs/obliques then ran 5 miles in 37:18, pace of 7:27 minutes per mile. Left groin muscles still sore. My heart rate averaged 162 beats per minute but I think something screwy is going on. Several times I looked down and the treadmill said I was at around 155 and my watch said I was at 168 and I KNOW I wasn't at 168, that is close to a 6:40 pace heart rate, not a 7:30 pace. So, maybe the treadmill was interfering with my watch or maybe my heart rate was spiking off and on. That would be troubling if I was having some sort of irregular heart beat. Need to monitor more closely and run outside tomorrow to check it out.

Friday

Played decent soccer for about 45 minutes then ran 2.75 miles in 20:12 on the treadmill, then lifted shoulders and did some shrugs. Didn't do anything today (Saturday) because I was very busy helping other people with various home improvement projects. Some of these old houses out here just need to be demolished, that is the only way to improve them. Just my humble opinion. Then tonight I had a stake priesthood meeting and then grocery shopping. I knew last night before I went to bed that if I didn't get up early and run in the freezing cold that I would not have the chance. Best laid plans and all that....

Thursday

Ran for 1.5 miles, 10:45, then biked for 15 minutes and worked legs. I leg-pressed 515 lbs 8 times today for my final leg set. Felt solid, no shaking, no discomfort.

Tuesday and Wednesday

Tuesday I ran with a friend who doesn't run very much, we ran 2.5 miles in 21:47. Temp was 38 degrees and it was raining, but we had fun. I worked chest, triceps, and abdominal in the weight room before the run.

Wednesday. Ran a 10k on the treadmill, 6.2 miles that is, because it was a little cold outside, 26 before the windchill, and yes, it was very windy today. It also happened to be snowing. Anyway, stayed inside the gym and ran 46:10, biked 7.5 miles on the stationary, lifted back, and then went home. 7.27 pace is getting closer to my goal of sub 7 for long run.

Monday run and tidbits

Today I did fartlek running, which is to say that you speed up and slow down randomly with no pace and no set time limit, and it felt great. As it turns out I ran my fastest average in over 5 years. 4.25 miles in 30:47 which is around a 7:14 pace. Felt good and could have gone longer but had to get back to class.

Dad, in case you haven't looked at Jason and my comments on your posting please do so now.

As an aside, I decided to go ahead and attempt to test out of my Bio-Chem II class since I chickened out last semester. The test was last Friday and I found out today that I passed. So today, I officially passes Biochem II, one less class I have to study for this semester. Yippee.

Friday log

Played good soccer for about 40 minutes, lifted legs, then ran 2.62 miles in 20 minutes. I did true squats today for the first time in more than 10 years. Lifted 165 lbs and remembered why I hated them. My back is killing me and my legs are thrashed.

Thursday Log

Today I went to the stadium and ran for speed. Timed mile, 4 x 1/4 mile, 8 x 100 yard. It looks like I will have to reasses my timed my goal. I was hoping to be at 6:30 within 5 months and I ran a 6:36 today. My first lap was 1:35 , my second lap was 1:43, my third lap was 1:44, and my last lap was 1:34. You can see where I blew it, I thought that I had started off too fast so I cut back a bit, by the time I could get back into the groove I was mostly done with my third lap. Anyway, I should be down under 6:30 the next time i run the mile so my goal for 5 months is under 6:00. all of my 100 yard sprints were between 15 and 16 seconds. My 1/4 mile runs were 1:40, 1:35, 1:31, and 1:26. That's an average of 1:32, or a 6:08 mile and I wasn't pushing too hard for the first two reps/laps. So I figure then taking an average of the last two =1:28, or a 5:52 mile, means that I can run faster next time and be okay. Good stuff!

Then I went back to the gym and had a killer back/abs/obliques workout. Tonight I am tired. I hope you're feeling better Jason.

Tuesday and Wednesday Log

Tuesday. Ran 7.9 miles on the treadmill because it was windy bigtime outside. 60:02 minutes. I was tired and the treadmill was only set for 60 minutes so I didn't finish the full 8.0 miles like I probably should have. But I reached my time goal and almost my mileage goal. That would have put me at a 7:30 clip but instead just short of that at 7:36. Normally I would have finished the last 2 minutes at a 6:30 pace, and probably would have smoked my mileage goal,...but I was freaking tired and my heart rate was spiking around 200 so I backed off the last 5:00 minutes and ran a 7:45 clip to finish. Stoked on the time achievement, next week will be for 65 minutes.

Wednesday. See the above paragraph! I didn't do a thing today, and it felt great. I am worn out. I forgot to add that on Tuesday I ran 10 minutes in the morning followed by a chest workout, then in the afternoon I did my big run. The rest today was much needed. I wanted to ride the bike for a while but decided that a day off might help me to be fresh for tomorrow's speed workout.

Monday Log

Ran north on Brady to Duck Creek Trail to main and back to Palmer Gym, somewhere around 3.75 miles. 28:05 and 155 avg Hrt Rt. I felt good for the first mile or so, stomach cramp for the middle third and slowed way down, then finished the last mile or so real strong. Sun was going down at 4:30 pm and it was windy, what's new. At least the temp was around 60, not bad for Nov 7th in Iowa!

Friday and Saturday Log

Well, delayed but not forgotten, it has been a busy weekend to say the least...but without any further delay I bring you the results of my Friday and Saturday workouts.

Friday. Played soccer for about 30 minutes, average Hrt Rt 149, then hit the weight room for a brutal leg workout ( started with 4 sets of 10-12 reps, 425lbs on the leg press).

Saturday. Ran 4.75 miles in 34.55 then rode the stationary bike for about 25 minutes at a low level. Legs are very sore from Friday workout but as of Sunday (when I am typing this) my legs feel fantastic and fresh. What a difference a day makes. Don't know what I will do tomorrow, I don't really want to push it too hard the day before my big run, especially when the run I have planned is rather hilly. Oh, I just calculated my body fat and weight two times yesterday, once in the morning before jumping in the shower and once at night before going to bed. Just thought you might be interested in knowing that your formula was dead on. 185 lbs, 24% body fat in the morning, 188 lbs 22% body fat at night. Those numbers need to come down to 165 lbs 10% body fat if I am going to be competitive but realistically I would like to see them at 170 lbs and 14% body fat. I started upping the protein yesterday and cutting back on the carbs, way back since I fasted today and broke my fast with a high protein meal. I plan to start my day with a high carb meal, have a snack of almonds before lunch, high protein lunch (chicken), and a mixed for dinner. We will see how this works out.

Thursday Log

One of the things I love about running, biking, etc. is that I compete with myself. I set a goal and I try like hell to obtain. But why am I not satisfied with myself when I beat my goal? I realized something today while running, I am frustrated with myself because I will probably never be able to say, "that is a new PR for me." Having been mildly successful in high school as a runner of sorts and now being on the prowl again, I will most likely never run a sub 5 minute mile or a sub 6 minute pace for long distances. That is why I am pushing the distance longer and longer; I have never run a competitive race longer than a 10k, so that is the only venue left for me to say, wow that is a new PR.

Anyway, I ran out of time today so I didn't bike at all but I ran twice, once this morning for about ten minutes followed by short but sweet weight training, and then again this afternoon. I ran 4.75 miles in 34.50 which is somewhere around a 7.20 pace. Felt great, tired as can be right now and it's only 8:00 though. Tomorrow I am going to play soccer and then do intervals for the first time in a long time.

Tuesday and Wednesday Runs

On Tuesday I ended up running a little over 7 miles and my time was 54.01, average heart rate was only 155 so I didn't kill myself. I ran down by the Old man river, in fact I ran from Palmer down Main St. and out to the golf course on Credit Island. I felt fantastic and next week will kick it up a little bit and try for 60 minutes.

Today I took it easy, sort of. I ran hard, but smooth, and only for about 15 minutes. No watch, no heart rate, just ran from the gym on Brady St. to my house on Grand Ave. Legs are a little sore below the knee but otherwise no major issues from yesterday's run, I am just tired and my eyes are a little bloodshot from overexertion and trying desperately to fight off a cold. I am winning so far which is more than I can say for the rest of my family who are all feeling miserable. Interesting how differently each is affected by the same illness. Jonas is real mellow and sleeps a lot, too bad he doesn't get sick more often. Elly on the other hand woke up every half hour screaming and crying and wheezing. And finally Christy, who doesn't complain too much but just moves a lot slower and laughs a little bit less. I usually get angry and mean and tired by 7:00 but can't go to sleep until 2:00. Anyway, more than you bargained for with this entry. Tomorrow I should be doing something around 35 minutes or so on the treadmill and then ride the stationary bike for at least 45 minutes after that.