Vegan Bodybuilding & Fitness

8/29: biked about 2.25 miles to/from grocery store.
8/30: biked 9.25 miles, HR data screwed up.
8/31: biked 18.85 miles, 1:22. Didn't have HR data for the whole trip, but what I did have that was accurate was avg HR 109, max 149.

Trying to get in 2-3 upper body workouts per week, been pretty good about it lately. Just 4 exercises, 1-2 sets each, but making sure I go all the way to muscle exhaustion each time.

9/1: 19.82 mile ride, 1:31:17, 13 mph, avg HR 119, max 166. Did about a 300 ft. tall hill with a 22% grade twice, as well as a less steep but longer hill.
9/2: 2.6 mi. run, 10:50 pace, did 1 mile at 8:58. First run in 3 weeks. Very hot day. Avg. HR 137, max 156.
9/5: 28.1 mi. ride, 2:02, pace about 13.8 mph, avg HR 110, max 158. Got tired of having to ride so slowly to wait for the rest of the group, so rode ahead on my own the last 6 miles, averaging about 16 with average HR of about 123-124.
Ran about 3 miles later, not sure of exact distance or time due to watch running out of battery. Did a warmup and cooldown at a slow pace, and did 2.3 miles at 8:45, avg HR 133, max 147.
9/6: 20.25 mi. ride, 1:33, avg speed 13.0, avg HR 117, max 162. Did the aforementioned steep hill 3 times and the longer hill once.

9/7: 4 mile run, 38:22, 9:35 pace, avg HR 133, max 145.
9/9: 14.94 mile ride, 59:17, avg speed 15.1 mph, avg HR 122, max 141. Relatively flat course.
9/10: 5k race, 22:49.9, splits 7:08, 7:31, 7:18, and a 6:51 pace for the last tenth. Avg HR 160, max 171. Somewhat hilly course, pretty similar to the one I ran last race. Hip didn't bother me today; hopefully it will be fully recovered soon.
9/11: 31.35 mile ride, 2:18:33, 13.5 mph, avg HR 110, max 162. Average HR is an estimate because I accidentally had my watch turned off when I was going up the toughest hill. Did lots of hills today and rode them pretty hard, but took it easy at times elsewhere. Still a harder ride than the avg HR sounds like it was.

Wow! You're a machine man!!!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

9/12: 13.61 mile ride, 54:42, 14.9 mph, avg HR probably about 120, max HR prob. 149. Had some inflated heart rates the first few miles due to chest strap not being moist enough.
9/15: 3.09 miles, 27:58, pace 9:02, splits 9:25, 8:41, 8:56. Avg HR 136, max 154.
9/17: 5k race. Warmed up 0.7 miles. Time: 22:29, splits 6:46, 7:18, 7:45 (most of the uphill part), with last 1/10th at a 5:57 pace. Avg HR 162, max 173. Beat my time from last year by 9 seconds, but then I had run a race earlier in the morning, so I would say I'm definitely not in as good a shape as this time last year. Injuries and work have taken their toll on my training frequency lately.
9/20: 5 miles, 44:56, 8:59 pace, splits 9:27, 9:04, 8:52, 8:51, 8:39. Avg HR 142, max 166.
9/21: rode 12.48 miles, 56:54, 13.2 mph, avg HR 104, max 128.
9/22: rode 7.02 miles, 27:10, 15.5 mph, HR data screwed up but obviously this is a pretty good pace and I'm sure the average was over 120.
9/23: 5 miles, 49:14, 9:50 pace. Avg HR 132, max 164. Did sprints sandwiched between a long warm-up and cool-down. Did 8 intervals of between .1 and .15 miles, with max speed of 14.2 mph and overall paces ranging from 5:27 to 6:59.
9/24: 5k race, 22:24, splits of 7:11, 7:18 and 7:28, with last 1/10th at 6:31 pace. Avg HR 157, max 167. I set my PR of 21:40 on this course last year, so I'm definitely lagging behind last year's fitness levels at this time. However, barring injury, I have high hopes of getting a time under 22 next month.
9/25: 4 mile trail race, very hilly course and the weather was HORRIBLE--poured down rain the whole time, and as a result the course was extremely slick with several places where we had to cross a creek. My shoes also came untied twice. Not surprisingly, my time was 34:17, over 4 minutes more than my fastest time at this distance. I think a good time for me on this course would have been about 32, but that would have required better conditions and for me to be in the kind of shape I was in this time last year. On to better things next weekend!

9/26: 6 mi. run, 51:48, splits 9:47, 9:07, 8:17, 7:36, 8:10, 8:47, avg pace 8:37, avg HR 138, max HR 160.
9/27: approx. 10 mi. bike ride
9/28: 16.64 mi. ride, 1:15:15

9/29: 13.45 mi. ride, 1:01:13, 13.2 mph, HR data messed up, but around 115 avg & 149 max.
9/30: 5.31 mi. run, 47:53, pace 9:01, splits 9:45, 9:11, 9:17, 9:00, 8:14, and last .31 at 7:50 pace. Avg HR 138, max 160.
10/1: 5k race, 22:42, splits 7:15, 7:24, 7:25, last 1/10 at 7:16 pace. Avg HR 158, max 171.
10/2: 5k race, 22:40, splits 7:19, 7:59 (mostly uphill), 7:06; last 1/10 at 5:42 (but course seemed a little short). Avg HR 157, max 168.
10/3: 19.45 mi. ride, 1:26:43, 13.4 mph, max 47, avg HR 114, max 159.
In the afternoon, I played pickup soccer with my son (a high school soccer player) and some college kids. I'm actually not all that bad at soccer, surprisingly since I've never played organized soccer. Several people were better than me and presumably had played HS soccer, but I was in better shape than a lot of those youngsters!

Great work Jeff!

You're one of the long-time members of our community and it's awesome to see you kicking butt in fitness and keeping such a great record of it.

All the very best. Hope all is awesome!

Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Well, so much for keeping a great record, I didn't realize it had been over 2 months since I posted an entry. But now that I have an incentive, I'll try to get back to it! Eventually I'll update the workout log, but for now the big news to report is that I've joined the Y so I have a regular place to work out indoors, and some racquetball partners! I've played racquetball a few times and lifted a few times as well as done the elliptical since I joined about 2 weeks ago. Another reason for joining is that, unfortunately, my plantar fasciitis is still bugging me (over a year now!), so I need alternatives to running.

Played lots of racquetball at the Y tonight, maybe 5 games of doubles and 1 of singles.

Saturday Dec. 31: elliptical for 45 minutes, did flat bench presses and a few other upper body exercises. Did 12 reps and 8 reps of 115 on bench. Would be really nice to get up to being able to press my own body weight some time this year!

Sun. Jan. 1: Ran 2 1/2 miles since the Y was closed, and regret it--foot hurts more than it has in a while, and I wasn't able to play racquetball today.

Mon. Jan. 2: upper body workout--pushups (20), abs, shoulder shrugs (15 x 120), row, flat bench (4 x 120, 8 x 115), lower back, lat pulldown. Got super-strict on diet (no sugar, very low calorie but high protein) today.

Tues. Jan. 3: Foot still a little sore, I probably won't play racquetball today. May go to the Y to get in the whirlpool and swim some.

Did intervals on the bike for a few minutes this morning. Tonight I went to the Y and practiced racquetball for a few minutes, then sat in the whirlpool, which seems to be helping my foot some, then I did a short weight workout. Chest press figure was 6 x 120 and 6 x 115 tonight.

Crap, where did my Thursday and Friday posts go?

Thursday Jan. 5 I went to the Y and sat in the whirlpool for a while, did shoulder shrugs (3 x 8 x 135), rows, and a few other things that I'm blanking on, then did about 45 minutes on the elliptical machine. While I was on it, I chatted up the woman next to me and then asked her out. Oops, she was married! Guess that's a hazard of hitting on girls at the gym, you never know 'cause they don't necessarily wear rings when working out.

Friday Jan. 6 I played racquetball for over 2 hours at the Y. Did some calf raises at home as well. I also started on a new diet regimen, trying to get a lot more protein and upping the calorie intake some. In a few minutes it's off to the gym for a planned intense full-body workout.