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


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How's your foot doing?

 

All right, I guess. It's "feet" plural now, though. They don't generally hurt much or at all when I'm running, unless I run pretty far. They mostly seem to hurt at pretty random times right now. So I think they're healing, and the active release therapy (and maybe the cortisone shot in the right foot) is helping, but it's a slow process. I also seem to have developed some sort of overuse issue on the outside edges of my feet from biking, too, though. It's always something!

 

Today I went to the gym and did 1 or 2 sets of pretty many different exercises--flat bench press, seated rows, lat pulldowns, inner/outer thigh machine, squats, shoulder shrugs, and the list goes on. Then I did 30:13 on the elliptical machine, average HR 129 and max 160. Hip is a little sore today, so I may either do the elliptical again tomorrow or go for a bike ride.

 

Weight this morning: 159.4. Nine pounds to go to get to where I was in fall of '08 (the lowest I've been since I started this blog), and about 20 to go to get to the body fat percentage I'd ideally like to be at (I think I'm in the low 20s now and would like to be down around 10%).

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Weight this morning: 158.4.

 

Forgot to turn off my watch after doing the elliptical machine at the gym. It was about 31 minutes, approximately an average HR of 120 with max of 137. Also did a moderately complete full-body workout--squat machine (200 lb.), inner & outer thigh, rows, fly, bench press (2 x 8 x 105), lat pulldowns, 4 pullups.

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No running to speak of the last few days due to lingering hip soreness. Took a couple of long walks, and this morning I did 30 minutes on the elliptical machine, average HR 115 and max of 130.

 

Did 15 pushups and a set of shoulder shrugs, shoulder presses, and curls Sunday. Today at the gym I did 260 on the squat machine, a PR so far for that. 2 x 6 x 110 on flat bench press. 250 on the inner thigh machine was easier today than it was last week. Did some dumbbell curls, lower back machine, lat pulldowns and rows as well.

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Wed. June 23: Visiting my sister in Toledo; we did 2.04 miles in 21:07, pace of 10:21. I forgot the chest strap for my heart rate monitor.

 

Afternoon run: 3.18 miles in 31:26, pace 9:52/mile.

 

My feet were pretty sore, so I took a couple of days off of running. Walked around a lot, though, while I was attending the US Social Forum in Detroit. There was one animal rights talk there that I saw in the program, but I wasn't able to make that one.

 

Fri. June 25: Did shoulder shrugs, biceps curls, 15 pushups.

 

Sat. June 26: 3.5 miles, 36:21, pace 10:23, average HR 138, max of 150.

 

Did a weight workout. Tried 280 on the squat machine, but that was a strain, so after a few I cut it back to 260.

 

Sun. June 27: 1:37:09 on the elliptical machine, avg. HR 106, max 136.

 

Mon. June 28: 1 hr. on elliptical machine, avg. HR 110, max 133. Did full-body workout, including 2 sets of 6 on squat machine at 260, 2 x 6 x 115 on flat bench press, 12 x 257.5 on inner thigh, and also did outer thigh, rows and 4 pullups. Weight right around 160 despite not having the greatest of diets or a large amount of exercise time last week.

 

Tues. June 29: 3.02 miles, 26:29, pace 8:46/mile, average HR 143, max 162

 

Did another more leisurely 3 miles in the evening, 33 minutes, average HR 122, max 146.

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Wed. June 30: walked 2.68 miles. Wanted to rest my sore hip and feet. Also did 26 minutes on the elliptical machine, average HR 106 and max of 118. Did more or less the same weight workout as Monday, except a couple more reps on bench press.

 

Thur. July 1: ran a mile in 7:14, then another mile in 8:01. Average HR 155, max 167. Was pretty tired after the first mile, so at the time I was thinking I wouldn't be able to get a good 5k time.

 

Thursday evening: 2.83 miles, 26:13, pace 9:15, average HR 134, max 153.

 

Fri. July 2: Did 20 pushups, but no run due to wanting to rest for Saturday's race. Walked about 3.5 miles.

 

Sat. July 3: 5k race. Time was 23:37.7, fastest of the season so far. The course was relatively flat. Average HR was 160, max was 176. Sprinted the last 100 yards or so, as did a competitor next to me; she barely beat me. Asthma was acting up at the end. Mile splits were 7:17, 7:42, and 7:45, so for once all my miles were under 8 minutes.

 

Saturday night: ran 3.01 miles in 28:24, pace 9:26/mile, avg. HR 138, max 169.

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  • 2 weeks later...

July 4: 6.68 mile bike ride, 34 minutes, average HR 102.

July 5: 6 mile run, 56:17, pace 9:22/mile, avg HR 146, max 171.

July 7: 2 mile run, 19:33, pace 9:46, avg HR 135, max 146.

Did a lot of walking and resting my feet the next few days. I was traveling much of the time.

July 12: watch lost charge so I don't know for sure how far I ran. More than 2 miles and less than 3, probably.

July 13: 2 mile run, 18:19, pace 9:09, average HR 139, max 163.

July 14: 5.01 mile run, 47:13, pace 9:25, average HR 153, max 175. Mile times were 8:45, 8:47, 9:08, 11:23 (took about a 2 minute water break), and 9:02.

 

I've been working out about every other day, not much change in the weights or reps from last time I posted. Weight is hovering around 158.

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July 16: 6.01 mile run, 64: 05, 10:39/mi pace, average HR 141, max 162. It was quite hot!

5.02 mile bike ride (running an errand), average HR 112, max 138.

 

July 17: 2.6 mile run in the morning, 24:58, pace 9:35, average HR 141, max 170--although I think the latter may have been due to a temporary malfunction with the chest sensor, because I don't recall sprinting at any point.

Evening run of 2.79 miles, 28:49, pace 10:20. Got in a few sprints, max speed 13.5, took brief walk breaks afterwards, hence the slow time. Avg HR 130, max 155.

 

Today (Sun. July 18): 8.01 miles, 80:18, pace about 10:02, average HR 137, max 169. I started out feeling pretty sluggish due to having eaten lunch a couple of hours before, but felt better and picked up the pace as I went along. Mile splits were: 11:30, 10:58, 10:53, 9:27, 9:22, 9:52, 8:56, and 9:13.

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Seems like you're doing great! your weight keeps going down! good work!

 

might I ask what you mean by "squat machine"? I went back a couple pages and didn't see it. Do you mean Smith Machine? If you're doing squats in there, I won't tell you not to, but I will advise you to be careful!

 

but great work!

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Mon. 7/19: Bike ride 12.43 miles, 57:26, avg HR 110, max 141. Toward the beginning of the ride my bike slid out from under me (fortunately at low speed) on a hidden slippery spot on the pavement. In addition to getting various scrapes I came down really hard on my hip/upper leg and wound up with the biggest bruise I've ever seen. At least it's not significantly swollen today, but it's still a little tender.

 

Tuesday: No workout due to giant bruise.

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Today: 4.2 mile run in 41:34, pace 9:34, avg HR 139 max 160. Then did 40:14 on the elliptical machine, average HR 130, max 155. Wanted to do laps in the pool, but they said it wasn't open for laps for a little while, so I did another 15 on the elliptical and then swam for about 15 minutes. I wanted to do a little biking, too, just to get in a super-long workout that was varied so my legs weren't too tired, but it poured down rain. I guess I could have hauled out the trainer, but just got involved in other things and ran out of time.

 

Did 2 sets of bench presses and not too much else in the weight room. I wanted to focus on cardio today.

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Today: 4.0 mile run in 36:26, pace 9:06/mi, splits of 9:14, 9:10, 9:25, and 8:35. Avg HR 141, max 157.

 

7.06 mile bike ride, 35:28, avg HR 106 and max of 127. This was right after the run, so I was pretty tired.

 

In the evening, I did another 14.19 miles on the bike, time 1:02:21, avg HR 115, max 136.

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Friday: 8-mile run, very leisurely pace (1:36:07, 12:01/mile), avg HR 123, max 156. Later: 28.96 mile bike ride, 2:18:19, avg HR 110, max 133. Today's objective: burn as many calories as possible without tiring my legs out before tomorrow's 5k races. Mission accomplished.

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Call me crazy, but I did it! Two 5k races on the same 90 degree-plus, humid day! There were actually about 10 other people crazy enough to do the same thing. My times were not great, but hey, I would have been surprised if they had been.

 

First race: 24:22, 7:52/mi pace, mile splits were 7:34, 7:55, 8:06, and the last 10th was at 8:24 pace. Average HR 151, max 161. I couldn't push as hard as usual for a variety of reasons other than just wanting to be able to do the second race. I woke up feeling like crap, a little dizzy with a headache and slight nausea, got lost and got to the race late (the director was kind enough to let me run anyway and count my time!), and my asthma decided to be a major pain in the ass today.

 

Second race, near the peak of afternoon heat and humidity at 5:30: time 26:04 (pace 8:29), mile splits were 7:45, 9:14, and 8:48, avg HR 153, max 161.

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Thanks. The times were about what I expected, considering. I chose to do a long, albeit slow, bike/run workout Friday because I really want to drop another few pounds this summer so I'll get better times in the long run. So, my legs were not exactly fresh Saturday morning, and obviously less so Saturday afternoon.

 

Easy workout tonight. Ran 3 miles in 31 minutes, with splits of 11:52 (warmup mile), 10:06, and 9:00. The last mile time is approximate because I accidentally hit the "lap" button during the third mile. Avg HR 127, max 146.

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Biked over to campus to do a varied workout consisting of swimming, running, elliptical, and of course biking to and from. Rode a total of 7.23 miles in 35 minutes. The first thing I did was run a couple of miles at varied paces ranging from a 6:00 pace to walking. I ran on the track so it would be easier on my legs, which are still in recovery from "killer Saturday," than running on the road. First mile was 8:08 and second mile was 9:09; average HR was 139 and max was 154. Then I swam for about 20 minutes, not sure how many laps--maybe 10 (50 yards each)? Swimming really wears me out fast. I would suck at a triathlon! Next was 20:33 on the elliptical, avg HR 127 and max of 143. So, about 90 minutes total workout time today.

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Tuesday: Rest.

 

Today: 7.18 miles, 1:04:33, pace 8:59/mile, avg HR 145, max 158. By the time I got to my water break stop at just before mile 4, my legs were feeling like rubber, so I had to rest for about 15 minutes before I did the other 3.28 miles. Not counting the break, mile splits were 8:39, 8:42, 8:47, 9:12, 9:40, 9:34, and 8:34, and the last .18 was at 7:43. Walked another half mile or so to cool down.

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