Only In America!

This Picture Is Hilarious!!

According to the electronic body fat meter at the gym today I'm at 10% body fat?!!! I was quite amazed as I have not tried the thing in awhile when I first did it 8 weeks ago it said 16%. I checked 3 weeks ago and it said 13%. Today for no particular reason I just was wondering I was expecting 12% but 10%..how cool. I know these things are not 100% accurate, but the trend is I'm a lot less fat then I was 8 weeks ago (of course anyone who knows me could tell you that). I guess working out 5-6 times a week and maintaining a steady diet really works (grin) LOL of course anyone could tell you that as well but "saying" and "doing" are two different things!

I ran 3 miles this morning in 30:54 (10:18) at a 3/1 pace the first 2.25 around 5.7 the last .75 around 6.5. A good hard boring run (slow news day.hehe)

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On the running side I did intervals today and they were painfull (in a good way) I ran 8 of them in the 8.4 - 8 mph range finishing the workout in around 35.00 minutes.

The New Improved Weight Training Plan

I revamped my weight training program to include a more variety of exercises and be more specific to what I'm trying to accomplish as a runner. In general weight lifting for big gains doesn't really help a runner, in fact it can slow you down as being able to bench 250 may be cool but the big chest you get is just dead weight on a 5 mile run. The goal of my weight training is to establish a good core (mid section,lower back) and general fitness in all other areas (Upper body). As for Lower body since they do apply to running directly I train them a bit differently.

I have a list of about 25 exercises and I try to hit all major muscle group through 12-15 of them during a 30-45 minute session. For the "core" type muscles I usually hit 2 sets of 20. For upper body I aim for endurance so I may do 1-2 set of 15. For lower body I always do 3 sets of 12 as I'm trying to improve strength and size (my legs look horrible if you ask me). I also have a rule that I always do the big three: pull ups (although assisted), squats, and a chest exercise. The reason being is these exercise the "big muscles" and encourage burning more calories..hence more weight loss.

As for increasing the weight I will try going up 5lbs every 4th session. If the increase is to difficult to do all sets I don't increase the weight. I do at least two sessions a week and try to do three (more often then not).

All is tracked on a small index card I printed off from my computer. Like running I think you need a plan and continue to increase the challenge with in reason. That is what I hope my new program accomplishes.

As for Running this morning was a typical 3 miler at a 3/1 pace ran in 31:25. A good effort indeed. I also did a weight training session (yes the above). Intervals tomorrow should be some "good pain".

April 2007 Is In The Books

Monday is a rest day (as anyone that follows my blog probably knows). Its time to review the month of April.

I posted my full running log here for those who are interested in the nitty gritty (I doubt there is very many of you). BTW the Running Log I use is an excel log and it is freeware available on the Internet here.

This month's total was 86 miles a new record for me. A great month as I had no injuries (knock on wood) and other then a minor cold I completed all my miles fairly successfully.

Next month goal 100 miles only 14 more and I think it is now achievable.

Long Run Sunday

Not much to report I ran a 7 miler (1 more then planned) on a new route. Was 3.5 out and back run.

My splits were

1. 10:25
2. 10:53
3. 10:42
4. 11:07
5. 11:21
6. 10:24
7. 10:06

Total: 1:15:02
Avg Speed: 5.5
Avg Pace 10:42
Avg HR: 75%

Pretty good easy run.

Raising The Bar

I went out today and did my test run it was an outstanding sucess as it appears all my hard training has paid off I am substatially faster then I was a month ago when I ran my 8k.

Event: 5K Test

Splits:
8:16
8:41
9:06
0:52

Total: 26:57
Avg Speed: 6.9 mph
Avg Pace : 8:40
Avg HR: 89%

This means I am well below my goal time (27:30 something) and I am getting within striking distance (within a few months) of a sub-25 minute 5K. Under the right conditions who knows maybe I could pull it off now?

All my training paces have gone up to reflect this new time. I will continue to push!!

A New Low

After a tough week of a high of running 10 miles for the first time and then an unplanned low of being sick for 3 days it all has equalled out to a surprisingly high weight loss.

172.8

I'm almost in the 160s range and have lost now 30 lbs a pleasant gift for a tough week indeed.

I plan a good weekend of fun workouts a 5k test on Saturday followed with some plyometrics in the afternoon and then a Sunday recovery run for 6 miles with possibly some light weight training as well. I also will do a 15 minute swim session both days.

It will be a good weekend indeed.

Back On Track

I woke up this morning bright and early at 5:30 am and hit the gym. I completed a 45 minute weight workout which was a bit tough as I could feel a little fatigue still, but I got through it.

After that I ran a 3 miler (3/1) for 31:52 a good effort considering how bad I felt the last two days.

Tomorrow I will do an hour of cardio and post my weekly weight results. I expect to have lost a bit of weight from being sick. Not sure if that is good or bad.

Getting Better

Well I'm starting to feel a bit better still kind of groggy but definitely on the upswing. This week is suppose to be an easy week in preparation for a 5k test run on Saturday so missing the workouts may actually give me the much needed rest to perform at my true peak (as long as I'm still not sick).

I'm going to take today's workout off and try to put in an easy 3 miler tomorrow a long with a 45 minutes weight session as I have not done any weight training since last Thursday.

Still Sick

Nothing new to report accept that I still feel like crap. I even had to skip my 3 miler & weight training today. A total bummer...I figure its better to rest and get well then to strain self and have a bad workout (or worst injure myself).

Off to pop more advil (cough cough sneeze sneeze...puke)

Great I Have A Cold

My Son was sick all weekend with an ear infection (he is 15 months old) and it seems he has given me a present as I have come down with a cold. It came out of no where as I didn't feel bad at all until I woke up this morning.
Anyhow I'm glad it hit on Monday as I should be well rested for the real work at the end of the week.
Today is a rest day and that is what I'm doing as I am very soar from yesterdays 10 miler (still buzzing about it).

10-MILESTONE REACHED!

Today I felt good before my run so I decided to go for the Big 10. I knew it was a bit far for me but I pushed through. I ran with my hydration belt and think it was a big help on keeping me fresh as I drank all 4 bottles of liquid. My final time was.

1:54:00

Average Pace: 11:24 (5.3 mph)

I took an ice bath and have pains all over my legs but it was worth it. No running until Tuesday night now as I think I need some extra rest.

Beer In Mexico

Thank You Kenny Chesney. I didn't actually have any beer rather it was a song that came on my headphones right before my fifth and final mile of a five mile run today. Here are my splits

1. 10:09
2. 10:31
3. 10:10
4. 10:21
5. 8:26!!!

Avg Speed: 6 mph
Avg Pace 9:55

Yes a New RECORD MILE FOR ME!!! on the hardest of all 5 miles none the less.

It appears those 3/1 miles have been paying off. 8-9 miles tomorrow I can't wait :)

My First Pair Of Running Shoes

Today is a rest day so I decided I would chat about my shoes. I purchased a pair of New Balance 755s from the local new balance store back in January. Since then I have compiled about 160 miles on them. I was diagnosed as an Extremely High Arched (they tried selling me insoles) underpronator. A good shoe for me would be Highly Cushioned and built for performance since I planned on running up to 25 miles a week (still working towards that goal). Although the salesperson wasn't the brightest as he suggested a "motion controlled" shoe. which made no sense to me as that is for overpronators. Also I was fitted with wide (2E) and I'm not sure this was correct either as I have a bit of play in my shoes.

Fortunate for me I read my copy of Runner's World that month and they had a full review on this particular model and the 755's seemed to be my match. So I purchased them and I have been 95% satisfied as they are much better then anything I ever had in the past (gym shoes are not running shoes).

I read a post on RW forums about someone giving up there first pair of shoes as if they had bonded with them. I must admit I'm not that connected to my shoes but I do concede that it will be a milestone the day that first pair is retired. Like the first race you can never have another first so my shoes will serve me well in retirement as "beach runners" and "casual Friday attire". I've yet to decide if I will toss them after that or not. Some how I doubt it..but those that follow will surely be deposited in some landfill.

Today was also weigh in day...the good news is I didn't gain weight the bad news is I didn't lose any either. 177.0 exactly!