veginator

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.

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.

Woo hoo for pre-race bananas! I often have three or so before a 5k race even though they're usually at like 8 or 9 in the morning. They're just the right sort of food before a race, whereas cereal or something like that could be too much.

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.

Great job! I thought about a spur of the moment half-marathon a couple of weeks ago myself, but decided I needed to rest instead. One of these days, though!

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.

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.

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.

Weight this morning: 157.2.

Weight still 158.4. Ran 3.24 miles in 30:15, pace 9:20/mile, average HR 142, max 157. Hip didn't really bother me running, though the injury hasn't gone away and I can occasionally feel it at other times.

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.

Did an hour on the elliptical machine. Average HR 127, max 153.

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%).

Weight this morning: 160.2. Ate dinner pretty late last night, so I don't think that's an empty-stomach weight. Ran 3 miles in 29:17, pace 9:45/mile, avg HR 132, max 145. This evening, ran 3.53 miles in 33:18, pace 9:26/mile, avg HR 135, max 156.

Weight this morning: 158.4. How much of the 2-pound plus drop is water and glycogen I haven't fully replaced (despite drinking huge quantities of water and having eaten a normal meal) and how much is fat loss, I guess I'll find out over the next couple of days.

Weight this morning: 160.6. Biked 21.43 miles in 1:33:51, average speed 13.7, avg. HR 108, max. HR 132. Then, after about a 15-minute water break, I ran 6.2 miles in 1:06:52, pace 10:47/mile, avg. HR 131, max. 162. Wanted to get in the equivalent of about a half-marathon worth of exercise but without pounding my legs for 13 miles. Running mileage for the week: 39.97. Biked 21.43.

5k race time was approximately 23:51.4, about a minute faster than last week's. The course wasn't as hilly, but I was definitely in better condition this time as well. Pace: 7:41/mile. Average HR: 160, max of 172. My son beat me by 30 seconds, but at least I'm closing the gap! Later in the day, I ran 10k (just for practice, not a race) in 61:36, a 9:56/mile pace. Average HR 141, max 166. I took about a 3 minute water break about halfway through; stopped my watch during that time.

Weight this morning: 160.8. Yesterday was 160.6, so if the pattern holds tomorrow I guess I can safely say I'm under 161 for now. Ran 6.2 miles (10k) in 58:54, average HR 137, max 157, pace 9:30/mile. Took about a 2 minute water break halfway through, and stopped my watch so that it would record the actual amount of time I was running. 5k race is tomorrow; my son and I are both running in it, so hopefully I can beat him this time! My goal time for tomorrow is 24 minutes.

Weight this morning: 162. Looks like I'm on a low-160s plateau right now. 6.2 miles in 57:19, pace 9:14, average HR 150, max HR 161. Included in the time was about a 5-minute water break halfway through, so the pace while I was actually running was faster. After another water break, I ran the last 1.02 miles home in 10:18, average HR 147 and max 158.

3 miles in 26:48, pace 8:55/mile, avg. HR 139 and max 153.

Weight hovering around 160-161. Today I decided to see how far I could go at near-5k pace. Went 5 miles in 43:09, a pace of 8:38/mile, with average HR of 154 and max of 168. At that point I was about 4 miles from home, so took about a 1 mile walk break, then ran 3 miles in 30:17, average HR 141 and max 157.

305. Yeah, it's a geek's dream come true even if I never use all its functions. It was cool to know that as I was sprinting to the finish line the last little bit of the race I hit 16 mph. Didn't know I could run that fast. I'm sure there's probably somebody out there who's figured out how to get it to run Linux, if it doesn't already. I had a heart rate monitor already that worked perfectly fine, which I guess I'll give to my son, but I just "had" to have one.

Weight this morning: 159.8. Not sure why it's suddenly lower. It's not like I've been doing a whole lot the last couple of days. In any case, at least until after breakfast I've broken 160. Yay me! Another 20 pounds or so and I'll be where I need to be to be competitive in my age group in 5k races. Ran a 5k race this morning; time was 24:51. Pace was 8:01 per mile, and average HR was 159 with max of 168. My asthma was bugging me some the last half or so of the race, so I didn't push quite as hard as I might have otherwise. I guess I need a new inhaler. Kind of disappointing I didn't significantly improve over my time 2 weeks ago. However, it was a hillier course, and 3.6 seconds is better than no improvement.

Nothing gets my energy level up for a workout like thrash metal. Favorites: Slayer, Testament, Kreator, Sepultura, Evile, Warbringer...at the moment I'm listening to Rust In Peace by Megadeth. Killer album.

Weight this morning: 161.6. Did another easy run today, resting up for tomorrow's 5k. 3 miles in 35:45, average HR 122, max HR 136.