Friday, March 02, 2012

Gym Rat Friday

Decided to go to the gym after my run.

LifeFitness Stationary Bike: (11)min. Cardio-mode.

LifeFitness StairMaster: Program: Pikes Peak, Level (1), (0.70)mi., (33) flights of stairs, (15)min.

Upper Body Workout: Hammer Strength Plate-Loaded Iso-Lateral Machines
(Watching these videos beforehand helped ensure I was using the machines correctly.)

Front Pulldown: 1x (30) reps @ (70)lbs., 1x (20)reps @ (50)lbs., 1x (10) reps @ (50)lbs.
Row: 1x (30) reps. @ (70)lbs. vertical grip; 1x (10) reps. @ (35)lbs. alternating left and right, low horizontal grip.
-Need to remember to sit up straight on the seat of this machine. Don't need to lean forward against the pad.
Military Front Press: 1x (20) reps. @ (50)lbs., 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (50)lbs.
High Row: 1x (15) reps. @ (20)lbs., 1x (10) reps. @ (50)lbs.

Bench Press (flat): 1x (20) reps. @ (0)lbs. (empty weight bar).
Seated Bicep: 1x (8) reps. @ (40)lbs.
Seated Dip: 1x (15) reps. @ (70)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (70)lbs.

-Remember to engage the core torso muscles to increase stability during these exercises.

Core Strength:
LifeFitness Ab Crunch: 1x (30) reps. @ (50)lbs., 1x (20) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Back Extension: 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Torso Rotation: 1x (30) reps. @ (90)lbs., left and right, both.

Body Masters Multi-Hip Flexor: 1x (30) reps. @ (80)lbs., left and right, both.

Cool-down stretching: legs and arms. (27)min.

Friday Afternoon Run

Today's plan calls for an Easy Run. But I think I will do yesterday's planned Tempo Run, instead. 

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.00)mi. Pace-avg: (15:39). Speed-avg: (3.8)mph. Speed-max: (5.2)mph. Burned: (616) Calories. 

Plan: Run (3.0)mi. @ a (17:46) pace for a total time of (53:19)min.
Actual: Run/walk (4.0)mi. @ a (14:57) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: 2x slices wheat toast w/ peanut butter, 1x cup coffee; Mid-run: (water); Post-run: 2x tall glasses of Banana-Chocolate-Honey Smoothie.

Great run this afternoon! I got dressed in my running gear, put on some sunscreen and went running in the park in the bright sunny afternoon. There were plenty of other people in the park today, including some other runners. Since I had such a hard time running continuously for the 8K this past weekend, and even during my (3.0) mile Easy Run on Tuesday, I made certain to push myself to run the whole (4.0) miles of my running plan today. I'm glad I did, but I was getting a little achy towards the end.

I really can't wait to get my new compression running tights. The store ordered them this past Monday, but it could take up to seven (7) days before they arrive. I really want to have them to wear on my Long Run on Sunday. This will give me a chance to test them out before the Modesto Marathon so I can see how much they help keep my legs going during and after the run. Today I wore my Nike Pro Combat compression shorts under my running shorts and they feel like they helped keep my quads and hamstrings fairly stable. At this point, though, I think I need to buy a new pair since a size Large will now fit me comfortably. Another benefit of losing weight, and belly girth, over the last year. B-)

Splits: Mile (1): (14:24); Mile (2): (14:59); Mile (3): (15:20); Mile (4): (15:15).


Tuesday, February 28, 2012

Easy Run Tuesday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.02)mi. Pace-avg: (15:43). Speed-avg: (3.8)mph. Speed-max: (5.8)mph. Burned: (529) Calories. Headlight. 

Plan: Run (3.0)mi. @ a (17:46) pace, for a total of (53:19)min.
Actual: Run/walk (3.0)mi. @ a (14:52) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run:  Clif ShotBloks (Orange); Mid-run: (water); Post-run:Dinner!

Pretty good run, this evening. I started out pretty good and kept my pace at about (14:04) to start. As usual, my pace slowed a bit over time. Mile (1) went well. Mile (2) was good. And then I had to slow down and walk for a bit, (0.29) miles, it turns out. Then I was able to pick up the pace again and psuedo-sprint the last little bit of Mile (3). Trying to push myself that last little bit at the end felt pretty good. My lungs weren't really up for it, but my legs liked it.

The pain I was feeling in my right outer knee on Saturday during the Almond Blossom Run was gone today. I didn't really notice it this morning, and once I was out running tonight I realized that I had not felt it at all today. I hope this was the result of the compression tights, the ice packs, and taking Ibuprofen over the weekend. Although my workout yesterday at the gym may have helped, too.

Splits: Mile (1): (14:51); Mile (2): (15:00); Mile (3): (14:50).

OK, time for dinner.


Monday, February 27, 2012

Yet Another Gym Rat Monday

I dragged myself to the gym this evening and managed to get in a decent workout. I warmed up for five (5) minutes on a stationary bike, then got in three (3) laps through the "Fit In (30)" room. Once that was done I caught my breath for a few minutes, and drank some water. Once I got my focus back I moved on to the core workout machines:

LifeFitness AbCrunch: 1x (30) reps. @ (50) lbs., 1x (20) reps. @ (50)lbs., and 1x (10) reps. @ (50)lbs.
- I made an effort to "go slow" and work the muscles a bit more deliberately; it seemed to help. I normally use the Nautilus machine instead, so this was bit different.
LifeFitness Back Extension: 1x (30) reps. @ (70)lbs.
- Again I made an effort to go slow and work the muscles more deliberately; normally I use the Nautilus machine, so this was a bit different for me.
Cybex AbCrunch: 3x (30) reps. @ (70)lbs.
- I have often used this machine in the past; I like it.
LifeFitness Torso Rotation (Obliques): 1x (30) reps. @ (70)lbs. both left and right.

Once I caught my breath, again, I wandered around the weight machines to get a better idea of what was available for arms and upper body workouts. I was a bit entranced by the machine demonstration videos at LifeFitness, and was taking a closer look to see if any of their machines were on-site at the gym. Turns out most of the other weight machines were Hammer Strength and Cybex brand. C'est la vie. I can work with them.

Tomorrow I have a three (3) mile Easy Run scheduled, then after that I will head to the gym and try getting in some more StairMaster work, plus work on arms and upper body. Looking forward to it.