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.
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.
posted by John J Cherry at 7:32 PM
2 Comments:
I can't really say I've dropped two minutes off my mile since I started running again. My Sept 1st run I did 9:39 miles. So really I've only dropped one minute in two months, but I'm sure I won't drop another minute in the next two months. Next I need to start pushing out my distance a bit more. My goal is to run 20 – 25 minutes five days a week. Now that I’ve got my 2.25 mile distance under 20 minutes it’s time to go a little further so I’m going to push my run distance out by ¼ miles next week.
I need to dig out my heart rate watch and see how my hearts doing.
You should be feeling great about those times. Especially at that distance! And if you had your legs back in two days that muscle group seems to be running efficiently.
Tonight Kristi and I where chatting w/ mom and dad and I mentioned the blog. Dad was first of all was blown away w/ your times. And second of all he mentioned that the invite is sitting in his inbox and that he keeps meaning to get over and check it out.
I told him we’d really enjoy the input of a running with many years experience.
you know something, for as overweight and flabby as I am, I am feeling pretty happy about my run times too. It has been a good week, I have successfully navigated the bridge from 3 runs a week to 6. Actually, that is a bit misleading since I usually play soccer one day a week and sometimes substitute a bike ride or two in there.
I like to up my miles and my times fairly slowly as well, and as you are being cautious (1/4 mile is perfect) you should avoid injury or burn out.
I invited Tracy and Dad and You but so far the others are no-shows. Tracy even specifically requested that I invite her, but she has an excuse. Apparantly, Nathan doesn't sleep very well.
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