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


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Thur. 6/23: 5.51 mi., 1:01:27, avg HR 109, max 124.

 

Sat. 6/25: 5k race, 21:57, avg HR 158, max 166, splits 7:00, 7:14, 7:26. Course may have been a couple hundred feet short, judging from the number of people's GPS's that agreed with my reading that it was 3.05 rather than 3.10. We'll see next weekend if I'm "really" in sub-22 shape or not.

 

Sun. 6/26: Rode 55.16 miles in 3:49:13, avg speed 14.4, avg HR 115, max 149. Rode out by Lake Lemon and through western Brown County with a group.

 

Determined to get over the weight plateau I've been stuck on lately, I decided to go for a run in the evening: 5.50 miles in 50:48, pace 9:14, splits 10:42, 8:48, 9:32, 8:43, 8:16. Avg HR 132, max 150.

 

Weight this morning: 154.8.

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Thursday and Friday I was really sore from Wednesday's sprints, so no exercise. Weight Friday morning was 152.8.

 

Sat. July 2: 5k race, 23:01, avg HR 161-ish, max HR I trust was 180. Splits: 7:17, 7:21, 7:34. Still a little tired from Wednesday's sprints I guess. This was over a minute slower than last week's time, although the course was probably short then, and a good 35 seconds slower than the week before.

 

Sun. July 3: biked 32 miles in about 2:15, avg speed 14.3, avg HR 112, max 153. Really pushed it for about 5 miles, pretty easy the rest.

 

Mon. July 4: biked 45 miles in about 3:20, avg speed 13.4, avg HR 109, max 142.

 

Weight has been running about 153.5 in the mornings, other than Friday.

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Weight on Wed. 7/6: 151.6.

Thur. 7/7: 150.8.

Fri. 7/8: 149.2. This is the first time I've been under 150 in over 10 years! My goal is about 140.

 

Thur. 7/7: Ran 4 miles, 34:47, splits of 8:26, 8:10, 8:44 and 9:27. Avg HR 141, max 154.

Fri. 7/8: Interval workout on bike trainer. 18:34; avg HR 126, max 160. Intervals were 1 min. with 1-2 min. rests.

In the afternoon, did 2-mile run, 15:45, splits 8:47 and 6:58. Tried to do from 0.5 to 1.5 miles at as fast a pace as I could, but forgot to time that part with my watch. I'm pretty sure it was at least a few seconds faster than 6:58, though. Avg. HR 144, max 170.

Sat. 7/9: Biked 23.44 miles. Avg HR 102, max 137.

Edited by veginator
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7/10: 4.01 miles, 36:18, avg HR 133, max 145.

 

7/11: Biked 11.76 miles, 54:34, avg HR 100.

 

7/12: Ran (mostly) 7.34 miles, 1:11:23. Warmed up the first .62 at 12:16 pace, then ran 10k at about an 8:40/mile pace, then walked the last half a mile. It was brutally hot! Average HR during the 10k tempo run was around 147, max 167.

Biked 16.74 miles, 1:22:40. Average HR about 102.

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7/13: 4-mile tempo run, 30:35, splits of 7:31, 7:27, 7:46 and 7:50, avg HR 156, max 174. .25 mile cooldown run, 9:30 pace.

 

7/14: 23.1 mi. bike ride, 1:49, speed 12.3, avg HR 101, max 143.

 

Evening: 3-mile easy run, 29:18, pace 9:45, avg HR 128.

 

7/15: Rest. Weight 148.8.

 

7/16: Pretty decent 5k race today--22:06, 3rd place in my age group (45-49). Not counting a race last month where the course was almost certainly 1/20th of a mile short, this was my fastest time so far this year. Hoping to break 22 next week!

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7/17: 45-mile bike ride, avg speed 14.0, so did it in about 3:10. Battery was dead in my HR monitor, so no HR data.

 

7/18: 3.1 miles, 26:22, avg HR 139, max 151, pace 8:30.

 

7/19: Morning: warmed up with a fast walk for half a mile and .2 miles jog, then did 1 mile in 6:36, avg HR 163, max 183. It was very humid, so in retrospect I shouldn't be too disappointed that I wasn't able to break 6:30.

 

Evening: Jogged 3.1 miles in 29:09. Pace 9:24, avg HR 131, max 147. It was very hot and humid out, maybe mid-90s.

 

7/20: 5 miles, 42:58, pace 8:35, splits 9:07, 8:27, 8:12, 8:12, 8:56. Avg HR 145, max 164. Not quite as hot today by the time I went out around 7 pm.

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7/21: 6 miles, 1:00:47, pace 10: 08, splits 10:57, 9:18, 9:35, 10:04, 10:03, 10:58. Avg HR 127, max 154.

7/23: 5k race, 22:22, splits 7:08, 7:27, 7:09, last tenth at 6:19 pace (37.43). Pretty hilly course, so this was a decent time, but there were a huge number of entries in my age group (40-49) so didn't place this week. Avg HR 159, max 175.

7/24: 3.1 miles, 30:47. Avg HR 126, max 150.

7/25: Morning: 4 mile tempo run, with about .3 mile warmup and .7 mile cooldown, 5 miles total. Pace for the 4 miles was 8:00 (32:02 total time), with splits of 7:57, 8:01, 8:25 and 7:36. Avg HR 149, max 172.

Afternoon: Slow jog of 2.32 miles, pace of 10:39.

7/26: 7 miles, 1:04:45, pace 9:15, avg HR 132, max 149.

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7/27: 2.02 miles, 21:05.

7/28: 38.5 mile bike ride, 2:51, avg HR 96, max 135.

7/29: rest

7/30: 4-mile race, 30:39, pace 7:40, splits 7:17, 7:47, 8:17, 7:17. HR data were messed up during miles 2 and 3, so a ballpark guess is that average was in the high 150s. I was about 40 seconds off my PR for 4 miles, but it was a pretty hilly course, so I felt good about my time.

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8/1: 2.64 miles, 25:36, pace 9:41, splits 9:15 and 9:16, much slower at the end. Avg HR 125, max 147.

 

8/3: 8 miles, 1:11:09, pace 8:53, splits 9:29, 9:05, 8:36, 8:39, 8:49, 9:16, 8:53, 8:19. Avg HR 140, max 162. It was blazing hot, but fortunately there was shade and a breeze, though that wasn't enough to make it fun.

 

Been trying to lift 3x/week the last few weeks. Not as consistent with it as with the cardio, but I'm doing enough of it to very slowly make some headway.

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8/4: swam 1000 meters

8/5: swam 1500 meters; biked 8.47 leisurely miles.

8/6: biked 20.44 miles, 1:24:51, 14.5 mph, avg HR 118, max 161

8/7: biked 32 miles in morning, 25 in afternoon. Only able to record the afternoon session, which was slower than the morning one. Morning was at 14.2 mph, afternoon at under 13 due to having to slow down from neck soreness the last few miles.

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8/9: 4.5 miles total, .25 mi. warmup and cooldown with 4-mile tempo run in between. Ran this one at near-5k pace but had to rest briefly after mile 3 before I did the fourth one. Splits were 7:06, 7:16, 7:43, and 7:39; total time not including about a 1-minute break was 29:46. Avg HR 157, max 165. Sore hip was a little worse afterwards, but at the time it didn't seem like it needed more than a couple of days rest. WRONG!

 

8/10: Walked about 2 miles.

 

8/11: Biked 21.56 miles, 12 mph; HR data screwed up.

 

8/12: Swam 1300 meters.

 

8/13: 5k race, 23:05, splits 7:14, 7:21, 7:50, last .1 in 40 seconds. Avg HR 155, max 164. My hip was bothering me the whole race even though I hadn't run since Tuesday to try to rest it for the race. It's definitely worse now and I'll most likely need to take at least a week off of running. It hurt to even walk! Bleh!

 

8/14: Swam 2000 meters. I find swimming pretty boring, but looks like this is going to have to be my main aerobic exercise for the next few days. Hip actually felt better rather than worse after the swim.

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8/18: Swam 1500 meters.

8/19: Weight workout. I sometimes forget to record them, but I'm doing upper body workouts around 3 times a week.

8/20: 25 mile bike ride, 1:41:46, 14.7 mph, avg HR 118, max 166.

8/21: 47.16 mile bike ride, 3:07:37, 15.3 mph. Heart rate data were problematic. My best guess is that I averaged about the same heart rate as 8/20 and had about the same maximum HR.

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8/22: rode to store and back, 2 miles.

8/23: 10.5 mile bike ride, decent pace, but no data because my watch battery was dead.

8/24: 21.53 mile ride, 1:28:46, 14.6 mph, avg HR 122, max 163. Managed to go up the toughest hill in the county riding out of the saddle the whole way up.

8/25: 2000 meter swim.

8/27: 23 mile ride, 1:38:19, 14.0 mph, avg HR 119, max 154.

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8/28: 37.13 mile ride, 2:29:25, avg speed 14.9 mph, avg HR 117, max 155. Rode with a group for the first 18.5 miles or so, and they were slow so avg HR was only 103. Avg HR going back was 134. Went about 2 mph faster on ride back, cutting about 10 minutes off my time.

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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.

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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.

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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.

Edited by veginator
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  • 2 weeks later...

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!

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