Strength + Speed

Well did my speed work today was suppose to do 7 mile but I cut it down to 4, decided to do a thorough warm up and stretch and also to give myself enough time to do a through stretch when done.

Did the warm up and flexibility from Biggest loser 2
Then did SP strength workout, actually like this one

1x15
1. Overhead Squat-22#Body bar
2. Bent over Row-115#
3.Step-ups 44#KB
4. Dips - 56#
5. BB Hack Squat - 56#
6. Reverse Crunches using 8# med ball
A1. One Arm KB snatch - 26#
A2. Clap Pushups from Knee
A3. Foreward Lunges

Repeat A1-A3 once more

Then I did my speed work
3x1200 @5.8 mph @1.5% incline
3x400@4.0mph @1.5% incline recovery

then finish up with 1 mile race between 6.0 - 6.8mph @ 1.5% incline

Going to Chicago for the weekend , I was planning not to run but I am parking my stuff just in case the opportunity presents itself and also taking my 26# KB to use while there, the biggest thing will be to control my eating, my sister in law feed you none stop.

Walking Hurts

Well I had 4 mile easy on tap today but decide to do power walking using itread walk series instead, walking hurts , I now understand the comment from an elite runner that said something about the heroes where the people out there walking a marathon in 6 hours because he is done in about 2 hours and the pain sets in all at once but they have to endure the pain while trying to finish the race. It was hard walking 4 miles knowing i could have done it faster made me impatience but I was working on trying to increase my stride and limit my knee pain. My knee was fine walking but now my shin hurts, I have my last run for the week tomorrow speed work and then I will give my leg a rest for 4 days returning back to running on Tuesday with my first HM on Sunday the 9th.

I need to put together my routine for September, I like having a definite plan of how long to run and when to lift and stuff like that it keeps me in check and I don't have to spend to much time deciding what to do in the morning since I workout so early..

Change in Plan

I seem to be getting tired of the SP program so I may change it up next week.

1X10
Good Morning 22#
KB Deadlift 44#
Reverse Lunges 56# 3X
Incline BB Bench Press 20#
Military Press 20#
Db Side raises 5# 3X
Inverted Row
Bent Over Row 22#
Upright Row 22#Situp on Stab Ball with 8# Med Ball

From Running Times May 2007 issue-3 Dimensional Strength
Walking Lunges with Rotation
Standing Lunges with Rotation
Sideways overhead reach
Forward Pivot + reach

Still have some pain in the bony part below my knee but not my knee, so not sure what is going on, will ice again today. It doesn't hurt to bend or walk just when I get up from sitting, no running today but will do an easy 4 miles tomorrow and some yoga. No more long runs until after my first HM, th egoal for the first is just to finish.

Longest Run/Walk so far

Today since I took the day off from work I decided to go down to the metro park and workout, I ran/walk 13.1 miles, this was a very hilly course my legs were really death. Before had accelerate and 2 apples, in the middle had 1 apple, water and outrageous chocolate GU (this was really good like fudge), since i went over 2 hours I really needed another gel by the 2 hour mark.

So with my Saturday long run done today, I will move speed work to Thursday and 4 mile easy to Friday and will just do whatever possible over the weekend.

Need to ice my knee, actually my knees are fine but the sides hurt not sure if it is from banging with kettlebell or what.

Getting there

Saturday did my long run but cut it short, first I wasn't feeling well but decided to hand in there for another mind before calling it quit, felt fine by mile five so continue by mile 5.4 my mp3 died and I decided this was divine intervention and took a short cut home, so I did 7 miles instead of 11.

Sunday was a rest day especially since I have guest and already abandon them Saturday morning, went to a Jazz wine series at a vineyard after church and had a wonderful time.

Monday did the 10x3 of Summer Project, did deadlift at 115# that was awesome, still need to work on chin up and pullups then I ran 5 mile easy.

Since we will be going to Chicago Saturday morning early, I need to change my workout routine so I may do my long run at the park tomorrow since I have the day off and change the speed work to Thursday, this is the last long run before the 1/2 and I don't want to have to do it when I get back since that will be too close to the race and I should be tapering.

I still need to figure out the right way to fuel my body for my long run, realize I ate nothing Saturday only had 2 cups of Accelerate before my long run which was probably part of the reason I felt bad.

Need a distraction

I am fine when I run outside but there is something about being on the treadmill not able to read and no TV to watch, what to do. We do have a spare TV upstairs but it weigh a ton, so not quite sure how I am going to get it downstairs. The long run are fine, speed runs are also fine since you keep changing setting but tempo and easy I need a distraction.

I did 3 miles today was suppose to do 5 easy but I overslept, I may try to make it up later today but I have guest coming tomorrow an I need to clean the house.

Cleaning has been one of the things I have to let go of, the house does not have to be perfect all the time, if you stop by without calling well it is what it is, especially with 2 boys. My practice before was to wake up Saturday morning, gather the cleaning stuff and clean the house top to bottom, now I getup, put on my running cloths and go for a 2 hour run, when I get back, eat something and take a nap or run errands with the kids.

I ran with my tennis skirt last Saturday and I like how wonderful the compression short was, no riding up or chafing so I am looking for more skort (I guess will be the proper term) , tried four brands of shorts already and they all rid up, which make me chaff.

Summer Project

A1-Pulldowns 40/40/40 Bowflex
A2-Squat Thrust

B1-Sit ups on stability Ball 8/8/8 med ball
B2-Back Extension on Bench

C1-Decline BB Press 46/46/46
C2-DB External Rotation 8/8/8

BB Squat 46/46/46
Hamstring Curl 15/15/15

Then I added 1 arm swing pyramid ladder using 44,35,24,24,35,44 and the reps were ladder 1,2,3,4, 40s rest between ladder, only drop KB when ladder is complete. This was a really very nice cardio/strength workout and going the pyramid made the 24 so easy and the 44 not too bad.

Tempo Run

Today was a 6 mile Tempo run on my new schedule, never did one before,I guess I am beginning to sound like a runner. I was able to keep 6mph at 1% incline for the run except for warm up and cool down. This was a huge break through for me I always have problem maintaining at 5mph without having to drop down to 4mph for a rest. Way to go me.

Then I did 20 mins of Sage Yoga http://www.sagerountree.com/sagetree/Podcast/Podcast.html he hasn't done one in a while but they are really good and short.

Am hoping to keep up my yoga practice since it will help with my running.

Motivation + Inspiration

Two different blogs that I went including a podcast I was listen to today, talked about inspiration and what motivates you. I always thought I couldn't run because am not good enough or fast enough, I wasn't even sure if I like it or not but within the last 15 years, I always come back to running. I never really ran outside, all my running was on the treadmill, but on my 40th birthday this year all I wanted to do was run a race, so I ran a 5k and realize how out of shape I was, I enjoyed crossing the finish and mingling with the all runner afterwards. I really wanted to continue running so I did there was no reason for me not too my body felt fine on the runs and I was having a blast. I realize I love talking/reading about fitness and running, I guess when asked why I run or getup at 4:30am to workout, I guess the answer is because I can and there is no reason not to.

Week 4 of Summer Project

162.8

6x4 -40sec rest

A1-Stepups 20Kg KB/20/20/20/20/20
A2-Bend over Row 100/100/100/100/100

B1-Push Press 56/56/56/56/56/56
B2-Cable Crunch Red

C1-Power Clean 56/56/56/56/56
C2-Standing Calves raises 20KG KB/20/20/20/20/20

Evening did 3 mile run was planning on 5 mile but cut it short to have dinner with the family and watch a movie.

Runner-Core

Today was an easy workout, I debated not doing one but I feel like doing one so did one late, just got this from Coach Al at Runner-Core.com and decided to try it out, make it an easy circuit but felt it

Warm up
1. 2 mins on spinning bike
2. 8 push-ups
3. 20 BW squats
4. 12 crunches on stability throwing 6lbs med ball
5. 10 squat thrust
6. 3 mins on stepper
7. 12 low back extensions, alternating for 8, then 4 total body
8. 10 squat and DB Press
9. 8 Bridges using Stability Ball
10. 10 bench dips
11. 5 mins on spinning bike
12 Repeat 2-10 one more time
Cool down

Without Warm up or Cool down it took 24.57 mins, the cardio is suppose to be running at 5k pace but I wanted to use the rest of my equipment instead.

Saturday's Run

162.8

I was tired didn't sleep very good but got up and ran, told myself I'll go as far as I can then come back if I don't feel any better, but I was able to complete my run and feel better afterwards, use Hammer gel raspberry for the run it was good and I like the Spanish music from Techno Sweat, it came on at the right time. Average Pace 11:27 (5.2mph) Average Heart rate 141bpm Total Cal 1399.

Mile 1 12:00 Slowest
Mile 2 11:01
Mile 3 11:50
Mile 4 11:48
Mile 5 11:57
Mile 6 11:25
Mile 7 10:51
Mile 8 10:49 Fastest
Mile 9 11:09
Mile 10 11:36
Mile 11(0.50) - 11:35

Then I went on a 6 mile bike ride with my oldest, we really had fun, he needs a new bike. We went to Metro Park trail and it was really beautiful I don't know why we don't ride there often.

Week 3 of Summer Project

163.6

100 Reps of the following with an 80 seconds rest

Body weight Squat
Standing DB Press
KB Deadlift
Seated Cable Row

Since I was still fine I added 2 mile run on the treadmill and did flexibility workout from Runner's world magazine.

I put together my running schedule for the next 2 races using the Smart Coach at Runnersworld.com. I know I can do this just one day at a time.

Speed Work

163.0

Okay, I was told if I want to run an 8 min pace I have to train my body to do so, so today I tried speed work.

5x400 meters at 7mph with 2% incline (8:10 pace)
resting at 4-5mph at 400meters there is no way to reset my treadmill without starting again, because I wasn't sure I needed that much rest.

5x200 meters at 8mph with 2% incline (7:13 pace)
resting at 3-4mph at 200 meters.

This felt really good, I wasn't wipe out when done and so did 20 mins of sage yoga off the computer, the goal will be to eventually go longer.

Signed up

162.6

Today Summer Project (3X15)

A1-Pulldowns 40/50/50 Bowflex
A2-Squat Thrust

B1-Situps 8/8/8 med ball
B2-Back Extension

C1-DB bench Press 20/20/20
C2-DB External Rotation 8/8/8

BB Squat 56/56/44KB
Hamstring Curl 15/15/15

Added (Use 24# for round 1 and then 35# for round 2)

1 arm swing-10 per side
Windmills-5 per side
1 arm snatch-10 per side
Military Press-10 per side
hand to hand swing -20
1 arm row - 10 per side
Renegade Row - 5/side
One legged deadlift - 5 per side
Pull Catch Squat - 15
Pushups - 5

Well, filled out the form today for both the Buckeye Half Marathon and the Akron Road Runner half Marathon so 2 halfs in September, I know I can do it need to work on speed and nutrition. Love the improvement I am seeing in my body and seriously enjoying the kettlebells.

Decision

164.4

Today was a 6 mile (63:22) run using Itread 14 and Itread 16a only then I tacked on IScupt core from Mimi, went to the gym in the evening and did 20 minutes hill workout on the Arc Trainer, 2x12 sets of assisted pull-ups and did 7 laps in the pool.

I made a decision last night to enter the Half Marathon, I wasn't going to because I said I wasn't ready but I think I am more afraid of not finishing or finishing last but looking at my race record I am not an elite runner I run because I love to run. Who cares when i finish, I really just enjoy being in the company of other runners since I am doing this on my own for now, I feel I need and crave the social support and structure from a race. HM date is set for 9/9 and I may also do one on 9/29 they are offering a buy one get one special, now how can I pass that up.

Week 3 of Summer Project

165.0

Yesterday was a rest day but did some gardening then sat out on te deck and read one of the running books I got from the library.

Today: SP week 3, the workout changed today, am really glad because I was crazy about the 1st round kind of boring.

6x4 ( I love this could go heavy)-60sec rest but I caught it down to 40sec

A1-Stepups 20Kg KB/20/20/20/20/20
A2-Bend over Row 66/66/66/66/66/66

B1-Push Press 66/66/66/66/66/66
B2-Swiss Ball Crunch with Med Ball 8/8/8/8/8/8

C1-Power Clean 66/66/66/66/66/66
C2-Standing Calves raises 20KG KB/20/20/20/20/20

I added
Alternating Arm Swing with 20KG KB 20 reps
Renegade Row (12Kg on left -16kg on right, the height was about the same) 5/side
Pull Catch Squat with 16KG KB 10
Pull Catch Squat with 20Kg KB 5 http://www.trainingroomfit.com/videos_articles.htm

Loaded up the barbell tonight to 100#, with the hope that I can use it for the next set of bend over rows. Today, I also went over the list of races available for the rest of the year and picked out 4 I may do.

Saw Rush Hour 3 with the family.

Saturday's Run

165.0

10.88 miles run, the goal is to go out every Saturday for 2 hours and see how long I can go, the intention is that I will continue to improve distance wise based on how good my training is during the week, so I went 0.84 miles farther than last week.

Ran 10.88 miles in 2:00:03 with an average pace of 11:02(5.4mph) started at 7:36am and I consume some accelerate + nectarine before and agel star fruit after 1 hour, 1410 calories burn. Didn't get as much boost from the agel like i did the Carb Boom.

Mile 1 10:45
Mile 2 9:48-Fastest
Mile 3 10:56
Mile 4 10:54
Mile 5 10:37
Mile 6 11:17
Mile 7 10:59
Mile 8 11:02
Mile 9 11:08
Mile 10 12:24-Slowest
Mile 11(0.88) - 11:31

Spider Monkey from whitley

Yesterday

165.0


I was suppose to do Summer Project W10 but I just didn't feel like doing three rounds of it, so after one round of deadlift, pushups, back squat and lat pulldown I did Dave's Whitley's workout from his blog called Spider Monkey

25, 20, 15, 10, 5

Snatch L/R
Burpees
V-ups time = 22:32 this was awesome and I was sweating like crazy.

iTread Run Interval

I woke up late and considered not working out in the morning and switching to evening but with my recent work load, I know there is a chance I may not do it, so I got up and did a quick 30 mins workout.
Itread Run Interval is awesome, great for speed work, hardly any walking interval speed was 5.6 - 7.2, 350 Calories burned and ran 3 miles in 31:19mins (10:26 pace).
Am sore in my triceps and biceps today from the snatch yesterday but I will definitely be doing it again.
Was going to go to the gym today for swimming but it is raining and there is a tornado watch, flash flood warming so I decided to skip it.
Glad I worked out this morning because I doubt if I will do it tonight.

Tracy's Max VO2 Test

Okay I did Tracy's snatch test, this was seriously insane, I drank 64 oz of water and burn 475 calories, I went as fast as I can with proper form started out with the 16Kg drop to 12Kg did 5 reps out of the last 15 with 15# instead of quiting and went back to 12Kg

7 snatch L, 15 sec rest, 7 snatch R, 15 sec. rest x 30 sets = 420
8 snatch L, 15 sec rest, 8 snatch R, 15 sec. rest x 15 sets = 240

She had written that she did this in 22.15 and I was bumped that it took me 57:47 but then I realize that she didn't count the rest time which was also 22:15, so with rest time it took her 44:30 so I feel much better because I couldn't figure out how I was going to cut 30mins off my time but 13 is well workable. I feel it in my biceps the most for some reason, nothing in shoulder or hip but got on the foam roller anyway. Will try the swing one another day. Way to go me

W2 Day 10 of Summer Project

164.6

3x12

A1- DB/KB R. Deadlift 20/44/44
A2-Situps

B1-Incline DB Bench Press 20/20/20
B2-Standing Calf raises 20/20/20

C1-DB Upright Row 20/20/20
C2-Lunges/Step-ups 44/20/20

D1-External Rotation 8/8/8
D2 DB Pullover 25/25/25

Didn't make wise food choice today for lunch, just extremely stress at work right now, oh well tomorrow is another day. I make sneak in a KB workout tonight since am not doing much.

Itread Walk Interval & Itread 21

163.4

Today was a very nice 6 mile run using Itread walk interval (this is really very good) and Itread 21 which was also a nice interval in a different way basically you are increasing you speed by 0.1 -0.2 in 10 mins

M1 4.0 - 4.2 1% 14.38 136
M2 4.0 - 4.8 2% - 10% 28.16 275
M3 4.0 - 6.0 2% 40:37 410
M4 5.8 - 6.2 2% 50:45 515
M5 5.7 - 6.6 2% 60:53 630
M6 5.6 - 7.0 2% 71:15 747


In the evening went to the gym after dropping off the kids at band practice and church youth group did

20 mins on the arc trainer 80 sec walk (setting at 52) 40 sec run (setting at 25) then
walk swim 30-25 yards, since I am still earning to swim.

Got my new KB today

A New Week

166.4

Well for some reason I went on an eating binge on Saturday.. Popcorn, Doritos and ice cream. Sunday was a rest day and I did good by keeping the food in control and drinking lots of water to combat all the salt effect.

Started week 2 of Summer Project 4x6-55 minutes rest

A1-Hang Clean/Squat-BB 40/40/40/40
A2-Reverse Crunches

B1-Standing Alternating DB Shoulder Press 20/20/20/20 each
B2-1 Arm KB Row 26/26/26/26

C1-Bulgarian Split Squat 20/20/20/20 each
C2-Single Leg DB Deadlift 20/20/20/20

D1-Dips - BB 40/40/40/40
D2-DB External Rotation 10/10/10/10

Added

26# KB Swing 10 L/R
26# KB Swing 20 Double
26# KB Snatch 10L/R

Today was a much better eating day, avoided the free food at work and I have been drinking water since I got back so has not to nibble too much.

Going for time.

Today: 163.8

Decided today to just go out for a 2 hour run, don't worry about speed or distance and I was quite surprise how good I felt and how far I ran, some what slow but did it any way.

Ran 10 miles in 2:00:11 with an average pace of 11:58(5mph) started late at 8:04am so it was already quite warm and I consume some accelerate before and Carb Boom Orange Vanilla after 1 hour, 1296 calories burn. So maybe I can do a HM after all on Sept 9 will see.

Mile 1 12:05
Mile 2 12:49-Slowest
Mile 3 12:22
Mile 4 11:16
Mile 5 11:46
Mile 6 11:15
Mile 7 12:17
Mile 8 11:57
Mile 9 12:23
Mile 10 11:12-Fastest

Real Fast Fat Loss by Alwyn Cosgrove and Chad Waterburg/Running Summary

The workout was done for the month of July and I also trained for a 7.5 mile race, longest I have ever done, using Hal Higdon's Training Guide for Novice

The measurement and calculations were done using Dr Berardi's Body Composition guide, measurements were taken 3x and averaged. For the skin fold 7 locations and the measurement 8 locations. There was really no significant change to my diet.

Loss 1.84%BF

Loss 3.40 lbs this is significant because my body has a nasty habit of resetting every month during my period. About 2 days before my period I will have a 5-7 pounds weight gain but unlike most people there is no "woosh fairy" so at the end of my period there may be a 1 pound drop, so I have been within the same 5-10 pounds the last 1.5 years the only time I got my weight to go lower was when I was strictly following Atkins. This month there was no weight gain, being on the IUD the weight gain was my only indication since I don't get cramps or crappy(only selected times),so my period was a nice surprise so to speak.

There was a loss of 12.33mm in my skin fold measurement, with 8mm coming from my abs and I can tell the difference, there are some jeans and top that I am wearing now that I won't have wound together last month.

With the measurement there was a total loss of 4.57cm but I gained 1.33cm in my arm and 1.27cm in my calves. Most loss came from Shoulder and Chest.

I will probably do this again, it is not possible to go for more than 4 weeks because it does require quite a level of concentration.

Stick with Plan

Today's Workout

Started out with the Cleveland CrossFit WOD for Thursday

Card Game-Deck of card pick a card do number on card, 2 cards face up shuffle in as break.
Clubs-Walking Lunges
Diamond-Pushups
Hearts-Pullups/Row
Spades-Squats
Aces = 11 count
Jokers = 15 Burpees Time : 24:31

Then I look at my SP workout for the day and realize I had to do

Circuit 2 mins each with 90 secs rest and for 3 rounds

Deadlift
Push-ups
Back Squat
Pull-down

Boy was I sore when done.

I drove my son to Ohio State University this morning for a college visit and the highlight of the tour for me was the 6000sq ft workout building and the pool is not even in this building. They had every single workout equipment I can think of, each equipment has a flat screen TV, rowers, arc trainer stepper, climber, elliptical, treadmill, every muscle part Cybex machine, free weights with different kinds of cages and rack and on and on... was I in love

Ordered 2 more Kettlebells (35 & 44#) from Perform Better since they are having an incredible sale and there shipping is cheap.

Found 2-50# barbell plates at a thrift store today fro $8, what an awesome deal.

I am still trying to decide what to do about my running, I tell myself to try for one half marathon this year and then I also think I may be ramping up too far. I really want to control/train smartly so as to prevent any injuries, I see a lot of blog and forum and people are complaining about hip, ankle or knee pain associated wit running. Oh well

Getting Started

Turned 40 on June 16 and ran a 5K to celebrate, I love how I feel when I run (well maybe calling myself a runner s an exaggeration) but I was dissapointed that I struggle so much during the race, so after the race I made a commitment to take better care of myself and be willing to take my body out of my comfort zone and shock it a little.
The month of July was an awesome month, I did Cosgrove/Waterburg Real Fast Fat Loss and also trained for a 7.5 mile race and saw incredible result, I will post the result from July later. For teh month of August, I am during Waterburg Summer Project from T-Nation and will continue to run. I have also decided to add 2 days of pool time, so I can continue to work on learning to swim.

Workout for today was Itri Sprint 16 from iTrain.com use the treadmill/stepper/Spin bike /Treadmill, I made an attempt at running the final spirint at 10mph and just drop down as I get fatigue but my treadmil was having none of that and quit 30sec into the spirint so I had to reset and start again.