10.07.10 - Run

Late run yesterday.

10.04.10 - Recap

I was out in San Francisco for Oracle training and was able to run. Here are the recaps:

9/20/10



9/21/10



9/22/10



9/23/10

09.01.10 - Running

Last night I took flexeril to help with my neck and I probably could've slept this entire day.  When I got into work it felt as if my body was still asleep...that stuff is no joke.  Bad part is my neck isn't healed but it feels better.

Since I can't train w/ a jacked up neck I decided to go run 4 miles at lunch.  I made the mistake of running into the "$6 Million Dollar Man" in the locker room.  He invited me to go run 7 miles of hills through Balboa.  I was very hesitant cause 7 miles is asking a lot of me right now and I know what kind of pace this guy does (he qualified for Boston just to give you an idea).  I told him I'd run with them so I can find the hilly path in Balboa but I definitely didn't want to hold them back.  I held strong with them for almost 2 miles and then they were gone.  I finished up with 4 miles...a very tough 4 miles.




Found this. Just what I needed:

08.30.10 - Running

After a long layoff due to work and being home with my kids I finally made the time to run.  Initially I planned on running 3 miles before work today, but changed my schedule to run at lunch since there was no lunch time class at the Stronghold today.

07.21.10 - Running

"The greatest danger for most of us is not that we aim too high and we miss it, but we aim too low and reach it." - Michelangelo

Today was the first day running to my heart rate.  On the menu:

- Zone 1-2 Run, 45 minute run on a gently rolling course (I ended up running on an all flat course)
- Check cadence: Count left foot strikes for 15 seconds.  Goal is 22 or higher.

Here's a good write up on cadence. 

Running to my heart rate was a complete 180 for me.  Typically I like to run like a mongo, "balls to the wall" type attitude.  Running and trying to keep my heart rate in zones 1 and 2 was challenging because instead of running to my pace (which I used to do) I had to see where my heart rate was.

Here's how I remembered where to keep my heart rate:

A simple reminder.  Keep it between 125 and 151.

Zone 1 - 125 to 141 bpm
Zone 2 - 142 to 151 bpm

I checked my cadence every 5 minutes: 23, 22, 22, 22, 22, 22, 23, 22, 22

I ended up keeping my heart rate around 144 bpm the entire run. 

07.15.10 - Running

Today was my test day.  To find out what my Lactate Threshold Heart Rate.

"...the lactate threshold heart rate is a measurement of exercise intensity in which the body can no longer clear any one of the by-products of exercise, and consequently this by-product begins to accumulate in the blood.  This results in the burn that is felt in the muscles during extreme weight lifting, races, and other such intensities.  The reason that you need to determine your own lactate threshold heart rate and even be concerned about it is because in order to train your heart and lungs to be strong in the first place, you need to be working on developing a good aerobic base."

To find out your lactate threshold heart rate is, Ben told me to do the following:

Do a 30-minute time trail all by yourself (no training partners and not in a race).  Again, it should be done as if it was a race for the entire 30 minutes.  But at 10 minutes into the test click the lap button on your heart rate monitor.  When done look to see what your average heart rate was the last 20 minutes.  The number is an approximation of your LTHR.

Over the 30 minutes I averaged 171 bpm and the last 20 minutes 167 bpm.  From the article link above:

"Of course this won't be 100% scientifically accurate but it will be close enough to understand your own lactate threshold heart rate and from there be able to determine your own aerobic base.  If your lactate threshold heart rate is 120, then you want to be working at 65%-75% of that, or 78-90 beats, for as long as possible.  This develops your aerobic base and strenthens your heart and lungs.  Once you've established a good aerobic base then you can work on strengthening your muscles and improving the time of your competitions for each part of your triathlons."



From that, I guess my I should be working out between 110 bpm and 125 bpm.

*UPDATE (7/16/2010)*

Just talked to Ben and we set up my zones:

Zone 1: Recovery 125 - 141 bpm

Zone 2: Aerobic 142 - 151 bpm

Zone 3: Tempo 152 - 159 bpm

Zone 4: SubThreshold 160 - 166 bpm

Zone 5A: SuperThreshold 167 - 169 bpm

Zone 5B: Aerobic Capacity 170 - 176 bpm

Zone 5C: Anaerobic Capacity 177 - 250 bpm

07.12.10 - Running

Learned a valuable lesson today.  When you go running, be sure you change your Garmin to the "Running" mode. Lucky for me I was able to change the activity online to running.

Since I've been sucking at working out in the morning I had to run in the afternoon. I took Kaitlyn with me in the BOB and that's never quite fun, pushing an additional 30+ lbs around up hills. We did 4 miles exactly out and to the park. Kix and I hung out for about 30 minutes at the park where she got to climb and slide around in the jungle gym. I did the last mile back to the house as a cool down walk.

06.07.10 - Workout

5 miles - 43:13 (8:39 / mile)

4.26.10 - Workout

Cardio

4 miles

To be updated later.

2.13.10 - Workout

"I believe intelligence and fear are very close together. Guys who say they are not afraid of anything, they are stupid. They are silly to me...I am afraid of everything" - Rickson Gracie

5 miles @ Miramar Lake 41:02

2.2.10 - Workout

Lift: Bench Press (5-5-5)

185 - 185 - 135

300 Kettlebell Challenge

Don't put kettlebell down untill done. Rest whenever needed.

Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)

Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)

Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)

Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps

PM UPDATE

Ran this afternoon because I missed out on running on Monday.

5 miles - 31:52 (7:58 / mi)

Sunday Run

8 miles - 1:08:17 (8:32/mi)

Lunch Run

4 miles - 32:22 (8:06 / mile)

125 situps

Purple Nurple

3 miles - 26:13 (8:45 / mile)

Sit ups:
- 20 Ab Sling Knee Ups
- 20 Ab Sling Oblique Knee Ups
- 20 Ab Sling Leg Lifts
- 20 BOSU Situps
- 20 BOSU V-situps

AM Run

3 miles - 26:12 (8:44 / mile)

2 Rounds of:
- weighted pull ups (36#s), 3 reps
- gi pull ups, 5 reps
- strict pull ups, 7 reps

Sit ups:
- 20 Ab Sling Knee Ups
- 20 Ab Sling Oblique Knee Ups
- 20 Ab Sling Leg Lifts
- 20 BOSU Situps
- 20 BOSU V-situps

4 miles

Got up this morning motivated. So motivated I was able to run 4 miles. Not the fastest of times, but it's a start. Finished up w/ some sit ups.

November 2nd

AM Workout

3 mile run

Post run workout:

Every minute for 5 minutes start a new round of:

*10 Gable Lock Pull-ups 5R/5L
*10 Hindu Push-ups
*15 Sit Throughs

The faster you work the more you rest.

Finished 3 rounds.

Ab sling:

*15 Knee Ups
*15 Oblique Knee Ups
*15 Leg Lifts

PM Update

It's 10:20pm and I don't think I'm gonna make my workout tonight. Plan is to wake up tomorrow and do the workout planned for tonight.

Trying to get into a groove

AM Workout

3 mile run

Post run workout:

Every minute for 5 minutes start a new round of:

*10 Gable Lock Pull-ups 5R/5L
*10 Hindu Push-ups
*15 Sit Throughs

The faster you work the more you rest.

Got through 3 rounds before being eaten up by the vortex. Finished up the other 2 sets, but I need to get through 5 minutes cleanly.

Ab sling:
*15 Knee Ups
*15 Oblique Knee Ups
*15 Leg Lifts

PM Workout


For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpee

20:29

Cardio: Distance

Lunch time run:

4 miles - 32:18

Morning Run

3 miles - 26:08

1st mile - 8:48
2nd mile - 8:50
3rd mile - 8:30

Sprints

5 x 110 yds, 30 second rest between

Cooldown:

100 situps
Stretching