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Jeff's training blog: 3 months, 30 pounds lost!


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Did about a half mile warm-up run with my dog, then did 12 miles in the park. Time: 1:48:18, pace 9:01/mile. Weird heart rate data on mile 2, but throwing that mile out it looks like an average of about 144 and max of about 172. Splits were 8:25, 8:22, 8:43, 8:55, 9:11, 9:27, 9:01, 8:48, 8:59, 9:23, 9:56, and 9:03.

 

Mileage for the week: 35.4.

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Wednesday: Played four games of racquetball. Biked to and from gym, about a 6 mile round trip.

 

Thursday: No exercise.

 

Today: Did elliptical machine for 1:15, average HR 128. My feet have been hurting more than usual this week for some reason, so I decided to do something low-impact today. Did a short weight workout today, 4 sets of flat bench presses, 2 sets of biceps curls, 2 sets of shoulder presses, back machine, ab machine. Rode bike to and from gym.

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Did two 5k races this morning! First one was a very flat course, perfect weather (mid 60s), just right for me to set my PR, which I did--time was 21:38.4, while my old record was 22:39. Pace was 6:57, splits were 6:51, 7:02, 7:15, and 30 seconds for the last part, which my watch says was .07 rather than .1. Heart rate was 157 on average, with a supposed max of 180 but more probably it's around 170.

 

Second race: 22:38.5. It was only 3 hours after the first one, and although not terribly hilly, it did have some hills, so I was quite pleased with my time. Avg HR was 156, max of 165; splits were 6:58, 7:26, and 7:33, with the last tenth in 40 seconds. My 15-year old son ran the second race with me and got 22:23. It was a small race with few in his age group, so he won first! We also won an autographed Indiana University soccer ball in the raffle they had, so all in all it was a good day at the races!

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Sunday: Did 6.4 easy miles; 1.4 warmup (more walking than running) and 5 at 11:13/mile, avg HR 114. Did half an hour on the bike trainer that evening, again took it easy (avg HR 90). Only 23 miles running for the week, but also did an hour on the elliptical machine and played racquetball twice as well as about an hour and a half total of easy spinning on the bike.

 

Monday:

 

Morning: ran 4 miles in 39:01, pace 9:44, avg HR 128, max 149.

 

Afternoon: Played racquetball. Nobody who was much competition showed up, so played 4 easy games as well as practicing for about half an hour.

 

 

Today: Swam for 40 minutes. Unless I counted wrong, it was 1000 meters.

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Wednesday: Ran 1 easy (10:11) mile, and decided that my feet were still too sore to run. So, I did 18.3 miles on the bike in 1:20:28, avg speed 13.6. My heart rate monitor was acting crazy, so just taking a wild guess about average heart rate, I'd say it was between 110 and 115 (actual reading was 117 average with some periods of crazy high readings that didn't make sense).

 

Thursday: rest day

 

Friday: Rode 31.06 miles in 2:22:42, avg speed 13.0, avg HR about 116. About halfway through the ride I did a somewhat big hill six times, reaching maximum heart rates between 150 and 159. I tried to push it pretty hard, but just can't seem to get my heart rate above 160 on the bike these days, only running. I guess that means I'm in shape. Feet feel much better today than they were earlier in the week, so maybe the rest from running has done some good.

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5k race this morning. I must not have pressed the button on my watch all the way down when we started, so I don't have heart rate or exact time data for the first mile, I just know it was somewhere in the neighborhood of 6:30-6:40. Overall time was 22:08, and splits for the two miles I did have recorded were 7:12 and 7:20. Heart rate was 163 average with a max of 178 for the 2.1 miles I have recorded, and best guess is mid-150s for the first mile.

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Monday: 6 miles in 51:48, an 8:37 pace. Splits were 8:54, 9:05, 8:54, 8:35, 8:45, and picked it up to 7:30 for the last mile. Average HR was about 138, max 167.

 

Interval training yesterday. After spending several minutes trying to set up my watch to time intervals and realizing that I couldn't get it to display the information I wanted, I gave up on that, and it didn't occur to me that I could just time them manually by hitting the "lap" button as desired, so information is very rough and involves lots of guesswork.

 

Did six half-mile intervals with 1/10th mile jog/walk recoveries, preceded by 1/2 mile warm-up and followed by 1/2 mile cool-down; total mileage 4.5. Warm-up half was 10:47 pace, cool-down was similar. Pace for intervals was roughly a 6:45/mile pace. Average heart rates during the intervals were high 150s for the first one and low to mid-160s for the others, with a peak heart rate of 169. Heart rate was between 110 and 130 at the lowest point during recoveries.

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Played 4 games of racquetball Wednesday.

 

Thursday: no workout.

 

Friday: Ran 2.8 miles in the morning, had to stop to let the plumber in, then ran 5.2 more a couple of hours later. First run was at an 8:57 pace, 25:03 total time, and average heart rate was somewhere around 140. Second run: 47:20, 9:05 pace, splits of 9:24, 9:23, 9:15, 9:37, and 8:01. Average HR was 137 with a peak of 161; average HR was 153 the last mile.

 

Played a few games of racquetball in the afternoon.

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Saturday: Slow and easy 4.21 miles, 10:40 pace, 8:58 on the last mile. Avg HR about 123, max 152.

 

Today: 5k race. Time 21:43, average HR 161, max 172, splits were 6:39, 6:57, 7:20, and 47 seconds for the last 1/10th. Course was flat as could be, so I had hopes of a PR today, but came up just a few seconds short.

 

Evening: swam 1500 meters.

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Thursday: No exercise.

 

Friday: 5 hard games of racquetball.

 

Saturday: 5k race, overall time 22:11, splits of 7:04, 7:07, and 7:17. Heart rate data were completely screwed up today for some reason. I just didn't have the energy to break 22 today for some reason, even though the course was relatively flat. Hoping for a better performance next week.

 

Did about a 1-mile cool-down run afterward.

 

Weight this morning: 150.8.

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Ran 2 easy miles in the morning with a friend who's doing couch to 5k.

 

Later: 6.21 miles in 51:16, an 8:15 pace. Splits were 8:35, 8:24, 8:16, 8:07, 8:19, and 7:51, and average HR was 145 with a max of 162.

 

Evening: Swam 1750 meters, longest swim so far since I started doing that.

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Since my feet were a little sore and needed rest from three straight days of running, I decided to do something other than a long run today.

 

Biked 30.11 miles of southern Indiana hills in 2:18:02, avg speed 13.0, no telling what my average HR was since monitor gave false high readings almost every time I went down a hill or the wind blew hard. One suggestion on Garmin's Web site was to try wearing the chest strap backwards, so I'll have to give that a try.

 

Later, I did 41:31 on the elliptical machine, avg HR 118, and swam 750 meters. Nearly 3 1/2 hours of exercise today! I need to find time to do more days like this if I want to achieve my ultimate weight loss goal.

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Wednesday: 3 games of racquetball. Strange leg injury where it hurt to lift my left leg very high (for example, putting on my pants). I guess it was from the elliptical machine Monday (it started to hurt Monday night)? No idea. It made racquetball a little more difficult, but not too bad.

 

Thursday: no exercise

 

Friday: 1.14 mile warm-up run at 11:16 pace, HR about 120. Main run: 4.73 miles in 45:05, pace 9:31, avg HR 134, max 143, splits 9:49, 9:14, 9:30, 9:31 and last .73 at 9:34 pace. Cool-down of 0.4 miles, pace 11:43, HR 122. Total mileage: 6.57.

 

Swam 1600 meters in about 40 minutes.

 

Today: 5k race. Warm-up of 1.04 miles, pace 10:31, HR 114. Race: 21:57, avg HR 156, max 168, splits 6:53, 7:07, and 7:06, last .1 in 51 seconds. Cool-down: 1.25 miles, 11:26, pace 9:08, avg HR 134, max 145. Total mileage: 5.39. I was very happy with the 5k time--first time I've broken 22 on a somewhat hilly course.

 

Later in the day I ran 3.05 miles, pace 10:33, avg HR 116.

 

Leg is better, though probably a few more days from being completely healed. It didn't seem to bother me during running or swimming, though.

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Sunday: swam 1500 meters and played 4 games of racquetball. It became obvious fairly early on that playing racquetball wasn't the best idea given my muscle strain, but like an idiot I kept playing. I'm about back to where I was after racquetball Wednesday. I think I'm going to stick to swimming for a while and hold off on racquetball probably until next Sunday or so.

 

Monday: swam 1650 meters.

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Friday: ran 8 miles, pace 8:58, avg HR 133, max 152, splits of 9:31, 8:48, 8:50, 8:45, 8:30, 9:02, 9:24, 8:51.

 

Saturday morning: 3 1/2 games of racquetball.

 

Saturday afternoon: 5.42 miles, with 1-mile warm-up at 10:45, 1.11-mile cool-down in 13:30, 3.31 miles in 24:28, splits of 7:45 (avg HR 147), 7:35 (avg HR 157), 7:46 (avg HR 155), and a pace of 7:21 for the last .31 (avg HR 156). Since I didn't have a race today, my objective was to run at near-race pace for a bit over 5k distance. It was hard to motivate myself to push that hard with no one to compete with, but I managed to do it.

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