229.4
RHR = 37
9K run in 49:24
March Summary:
162.2 Kilometers run
58 Kilometers rowed
5.5 hours spinning
3.4 pounds lost
Saturday, March 31, 2007
Friday, March 30, 2007
A Clean Bill of Health?
228.4
RHR = 45
Predictably, the cardiologist found nothing of concern during the course of my treadmill stress test. He said that I should run and that it is okay to run hard. This is good news! But it doesn't explain to high readings on multiple HR monitors. A relief is that there were no high readings on a much for sophisticated piece of equipment. And, I pushed my equipment (heart, legs, lungs, etc.) hard during the test. I will run, and starting next week, run hard.
A time pressured 5.6K this morning in 31:00, with Ave. HR = 111
RHR = 45
Predictably, the cardiologist found nothing of concern during the course of my treadmill stress test. He said that I should run and that it is okay to run hard. This is good news! But it doesn't explain to high readings on multiple HR monitors. A relief is that there were no high readings on a much for sophisticated piece of equipment. And, I pushed my equipment (heart, legs, lungs, etc.) hard during the test. I will run, and starting next week, run hard.
A time pressured 5.6K this morning in 31:00, with Ave. HR = 111
Thursday, March 29, 2007
Wednesday, March 28, 2007
Tuesday, March 27, 2007
Longish and Earlyish
231.6
RHR = 40
Out of town business colleagues in for meetings I'm attending mentioned they were meeting at 5:45 AM to run around the boulevard. I agree to meet them. I've got to (well, I don't have to but I want to) run there. It's about 5K to the meeting spot so I'll be north of 10K when all is said and done. I better get going!
12.4K run in 1:09:43; Ave. HR = 109
RHR = 40
Out of town business colleagues in for meetings I'm attending mentioned they were meeting at 5:45 AM to run around the boulevard. I agree to meet them. I've got to (well, I don't have to but I want to) run there. It's about 5K to the meeting spot so I'll be north of 10K when all is said and done. I better get going!
12.4K run in 1:09:43; Ave. HR = 109
Monday, March 26, 2007
Sunday, March 25, 2007
Winter is dragging on...
....and it's a drag. After a beautifully warm and sunny day-and-a-half, snow and cold returned last night. I will not let that impede my planned long run, however.
230.2
The long run went well. I ran for 1:42:50. I think I ran about 18.5K, and will enter that in my log. Oh, yeah, this is my log and I'm entering. I ran with Scott, who was great company. He ran about 15k and really pushed the pace at the end of his bit. We ran at 8:37/mile pace during the stint of marked trail towards the end of our run (2.5 miles marked), so I think the 9 minute mile pace is conservative (18.5K in 1:43:00 is just slightly faster than 9 minute mile pace).
18.5K in 1:42:50; Ave. HR = 113.
For the week:
43.5K running
10K rowing
A "C". Good consistent relatively low weight and a good long run were the highlights.
230.2
The long run went well. I ran for 1:42:50. I think I ran about 18.5K, and will enter that in my log. Oh, yeah, this is my log and I'm entering. I ran with Scott, who was great company. He ran about 15k and really pushed the pace at the end of his bit. We ran at 8:37/mile pace during the stint of marked trail towards the end of our run (2.5 miles marked), so I think the 9 minute mile pace is conservative (18.5K in 1:43:00 is just slightly faster than 9 minute mile pace).
18.5K in 1:42:50; Ave. HR = 113.
For the week:
43.5K running
10K rowing
A "C". Good consistent relatively low weight and a good long run were the highlights.
Saturday, March 24, 2007
Friday, March 23, 2007
On a 10 Kilometer roll...
230.6
RHR = 38
A run this morning. 10K in 50:53; HR Ave. = 115. The fitness is coming around!
The weight, on the other hand is a struggle. I can't believe how little I ate yesterday and yet still managed to gain .6 of a pound.
RHR = 38
A run this morning. 10K in 50:53; HR Ave. = 115. The fitness is coming around!
The weight, on the other hand is a struggle. I can't believe how little I ate yesterday and yet still managed to gain .6 of a pound.
Thursday, March 22, 2007
Wednesday, March 21, 2007
Am I a runner?
230.4
RHR = 38
I'm starting to feel like a runner. I had a nice run this morning.
10K run in 51:41; Ave HR = 121
RHR = 38
I'm starting to feel like a runner. I had a nice run this morning.
10K run in 51:41; Ave HR = 121
Tuesday, March 20, 2007
The Week Ahead
230.0
RHR = 36
AM: 5K run in 27:19; Ave HR = 114
The primary goals this week are to bank some solid workouts during the week, then build on last week's 18K by landing a 20K run on Sunday.
RHR = 36
AM: 5K run in 27:19; Ave HR = 114
The primary goals this week are to bank some solid workouts during the week, then build on last week's 18K by landing a 20K run on Sunday.
the Weekend Summary
The weekend highlight, setting aside the basketball viewing and reconnecting with old friends, was an 18K run, my longest year-to-date. I also did a lot of walking and ran 5.5K on Friday. I managed to lose a little weight despite spending St. Patty's Day in Chicago!
Friday: 5.5K in 29:57; Ave HR = 117
Sunday: 18K in 1:38:00; Ave HR = 116
For the week:
40.7K running
15K rowing
Grade = B-
Good running week, ok rowing and weight given travel challenges.
Friday: 5.5K in 29:57; Ave HR = 117
Sunday: 18K in 1:38:00; Ave HR = 116
For the week:
40.7K running
15K rowing
Grade = B-
Good running week, ok rowing and weight given travel challenges.
Thursday, March 15, 2007
Beach to Beacon: I'm in!
Nothing to do now but train.
231.4
RHR = 38
I need to run longer and harder.
Today's run: 5.8K in 32:20; Ave. HR = 119.
I'm off to Chicago. Looking for a 40K running week. I have some work to do.
231.4
RHR = 38
I need to run longer and harder.
Today's run: 5.8K in 32:20; Ave. HR = 119.
I'm off to Chicago. Looking for a 40K running week. I have some work to do.
Wednesday, March 14, 2007
Venturing towards anaerobia
232.8
RHR = 39
I had an excellent rowing workout this morning:
10K in 39:52.6 with Ave. HR = 120
Splits progressively faster with HR rising steadily, at the end of the piece I flirted with my AT. I have kept my "nothing anaerobic until April" pleadge to myself (other than the stray hill climb while running) but I'm getting the urge to go fast. More accurately, to go at a pace that feels like fast to me.
RHR = 39
I had an excellent rowing workout this morning:
10K in 39:52.6 with Ave. HR = 120
Splits progressively faster with HR rising steadily, at the end of the piece I flirted with my AT. I have kept my "nothing anaerobic until April" pleadge to myself (other than the stray hill climb while running) but I'm getting the urge to go fast. More accurately, to go at a pace that feels like fast to me.
Tuesday, March 13, 2007
The Great Outdoors
230.0
RHR = 38
It's currently 33 F out there, with minimal wind. We call that mild here in Maine. I'm going to venture outside for my run this morning. The darkness is another factor, I suppose, since I have to have the car to the shop by 7:15. These are minor hardships though, in my quest for fitness. As Steve notes, I need to run further than I have been to burn the calories necessary for significant weight loss. And running further means running outside. My treadmill threshold tops out at about 15K.
Tomorrow night will be my last spinning session. The winter membership to my downtown gym expires in a week and I'm off to Chicago on Thursday. I wonder how those endurance "rides" translate into running long run fitness? I'll find out, I guess. After this week, it's running and rowing, with ultimate targets of 70K running per week and 25K or so rowing per week.
I have one minor injury concern--some ongoing soreness in the left calf down around the Achilles tendon. I've had this before. I just ran through it, I think.
6.4K run in 35:15; HR Ave = 116.
RHR = 38
It's currently 33 F out there, with minimal wind. We call that mild here in Maine. I'm going to venture outside for my run this morning. The darkness is another factor, I suppose, since I have to have the car to the shop by 7:15. These are minor hardships though, in my quest for fitness. As Steve notes, I need to run further than I have been to burn the calories necessary for significant weight loss. And running further means running outside. My treadmill threshold tops out at about 15K.
Tomorrow night will be my last spinning session. The winter membership to my downtown gym expires in a week and I'm off to Chicago on Thursday. I wonder how those endurance "rides" translate into running long run fitness? I'll find out, I guess. After this week, it's running and rowing, with ultimate targets of 70K running per week and 25K or so rowing per week.
I have one minor injury concern--some ongoing soreness in the left calf down around the Achilles tendon. I've had this before. I just ran through it, I think.
6.4K run in 35:15; HR Ave = 116.
Monday, March 12, 2007
Sunday, March 11, 2007
The Kerrymen Pub Roadrace
230.8
RHR = 42
A nice day at the races! It was warm--a great break from the bone-chilling cold during the week. I ran with Jeff, who worked really hard, and we came in at 24:56 by my watch. Mile splits were 7:57, 8:16, and 7:57. This was a very good workout for me. More importantly, there were hundreds of runners and walkers and signifigant money was raised in support of fighting cancer. Mom, Jenny, Gus and nieces walked. Unca Phil and Auntie Meg (in addition to Jeff and I) ran. Grandpa Jack fixed lunch and birthday cake and we celebrated Sadie's 15th birthday after the run and walk.
For the day: 7K running (includes warm/cool).
For the week:
A "B-".
Steady progress on the weight loss front. Good rowing (23K) and spinning (3.5 hours) week. I stumbled a bit on the running side with a 30K week. 53K total between running and rowing is a good number when combined with 3.5 hours of spinning, however.
RHR = 42
A nice day at the races! It was warm--a great break from the bone-chilling cold during the week. I ran with Jeff, who worked really hard, and we came in at 24:56 by my watch. Mile splits were 7:57, 8:16, and 7:57. This was a very good workout for me. More importantly, there were hundreds of runners and walkers and signifigant money was raised in support of fighting cancer. Mom, Jenny, Gus and nieces walked. Unca Phil and Auntie Meg (in addition to Jeff and I) ran. Grandpa Jack fixed lunch and birthday cake and we celebrated Sadie's 15th birthday after the run and walk.
For the day: 7K running (includes warm/cool).
For the week:
A "B-".
Steady progress on the weight loss front. Good rowing (23K) and spinning (3.5 hours) week. I stumbled a bit on the running side with a 30K week. 53K total between running and rowing is a good number when combined with 3.5 hours of spinning, however.
Saturday, March 10, 2007
The Big Spin
230.2
RHR = 46
I'm in the process of having a pretty good week. I need to land the 2 hour spin this morning, then eat and drink in moderation and do some walking during the day.
RHR = 46
I'm in the process of having a pretty good week. I need to land the 2 hour spin this morning, then eat and drink in moderation and do some walking during the day.
Friday, March 9, 2007
The Weekend Beckons
230.6
RHR = 39
Short but perfect:
My morning row was cut short due to this and that, but I did log a quality 6K.
23:51.2 HR = 118
4:02 HR = 98
3:58 HR = 116
3:59 HR = 120
3:58 HR = 122
3:57 HR = 123
3:56 HR = 127
I'm looking forward to coming out of my alcohol blackout period tonight. I'm going to drink red wine, I believe, and venture down the hill to Silly's for dinner.
RHR = 39
Short but perfect:
My morning row was cut short due to this and that, but I did log a quality 6K.
23:51.2 HR = 118
4:02 HR = 98
3:58 HR = 116
3:59 HR = 120
3:58 HR = 122
3:57 HR = 123
3:56 HR = 127
I'm looking forward to coming out of my alcohol blackout period tonight. I'm going to drink red wine, I believe, and venture down the hill to Silly's for dinner.
Thursday, March 8, 2007
Putting in the Ks
230.6
RHR = 42
AM: 2K row (I hate the rowing macjhine at the Bay Club) in 8:07. 5K run in 26:30. Run splits as follows:
5:51 HR = 100
5:40 HR = 105
5:00 HR = 110
5:01 HR = 131
5:07 HR = 113
A good run. Off to put in another 5K.
PM: A shitty run, as it turns out. Erratic HR readings throughout, I stopped after 4K (in 23:19).
6:05 HR = 147
5:42 HR = 136
5:20 HR = 138
6:11 HR = 168
RHR = 42
AM: 2K row (I hate the rowing macjhine at the Bay Club) in 8:07. 5K run in 26:30. Run splits as follows:
5:51 HR = 100
5:40 HR = 105
5:00 HR = 110
5:01 HR = 131
5:07 HR = 113
A good run. Off to put in another 5K.
PM: A shitty run, as it turns out. Erratic HR readings throughout, I stopped after 4K (in 23:19).
6:05 HR = 147
5:42 HR = 136
5:20 HR = 138
6:11 HR = 168
Wednesday, March 7, 2007
Why does all ramen in the U.S......
.....suck? The picture at right is my son, Sam, about to eat a bowl of NYC ramen. It's (and all ramen I've ever had in the US) at best mediocre. Why? Is there an FDA regulation against flavor?
232.2
RHR = 42
RHR = 42
Today is a big workout day, my bonus workout (1.5 hour spin) looms this evening. I hopped on the treadmill this morning and ran a quick 5K. I once again struggled with some erratic HR readings but may have hit on the reason why I get those when I run but not during rowing or spinning. At one point during the run I dropped my left arm down to my side (i.e., away from my heart) . It was a time when the monitor had spiked. The reading dropped. I repeated this several times with the same result. My theory--if I have a benign irregular heart beat (as indicated by my doctor when I had my 50 year old EKG) the wrist monitor picks up the "hitch" when the wrist monitor is close to the strap. I'll check this theory when I have my upcoming doctor's appointment to discuss this situation, and I'll continue to stay aerobic between now and then.
For the record, this morning's results:
Ran 6K in 32:26, with Ave. HR = 120
1st K = 5:57; HR = 140 (spiking HR to 170)
2nd = 5:51; HR = 102
3rd = 5:18; HR = 108
4th = 4:59; HR = 119
5th = 4:57; HR = 131 (spiking again)
6th = 5:15; HR = 121
PM: 90 minute spin. Felt tired throughout. A tough workout.
Tuesday, March 6, 2007
Run and Row?
233.2
RHR = 42
AM: 8k run in 43:30; Ave. HR = 106.
A frustrating run! I felt great but had those HR spikes into the high 160s, low 170s so I backed off and ultimately cut my scheduled 10K short. I'll try again tomorrow. I'm also planning to hop on the rowing machine for a quick 5K tonight.
PM: 5K row in 19.57.9; Ave HR = 116
RHR = 42
AM: 8k run in 43:30; Ave. HR = 106.
A frustrating run! I felt great but had those HR spikes into the high 160s, low 170s so I backed off and ultimately cut my scheduled 10K short. I'll try again tomorrow. I'm also planning to hop on the rowing machine for a quick 5K tonight.
PM: 5K row in 19.57.9; Ave HR = 116
Monday, March 5, 2007
Need a Big Week
233.8
RHR = 44
10K Rowing in 40:44.4; Ave. HR = 117
4:07 95
4:07 109
4:08 112
4:03 118
4:03 120
4:01 124
4:03 121
4:03 124
4:05 121
4:03 124
Good workout. Tomorrow's plan is a 10K run. The rest of the week will be 5K/5K splits, so I'll be at 25K/25K going in to the weekend. I'll do the monster spin on Saturday and some treadmill run/race combo on Sunday. The bonus workout is the Wednesday night spin.
RHR = 44
10K Rowing in 40:44.4; Ave. HR = 117
4:07 95
4:07 109
4:08 112
4:03 118
4:03 120
4:01 124
4:03 121
4:03 124
4:05 121
4:03 124
Good workout. Tomorrow's plan is a 10K run. The rest of the week will be 5K/5K splits, so I'll be at 25K/25K going in to the weekend. I'll do the monster spin on Saturday and some treadmill run/race combo on Sunday. The bonus workout is the Wednesday night spin.
Weekly wrap-up
The grade for the week is a "C".
What went well:
Not much, other than implementing the walking plan. In addition, the race was fun (see photo at right) and the weekend workouts went well. The storm mandated rest day was probably a good thing.
What went well:
Not much, other than implementing the walking plan. In addition, the race was fun (see photo at right) and the weekend workouts went well. The storm mandated rest day was probably a good thing.
What went poorly:
Weight! A slight week-over-week gain.
The numbers:
Running = 35K
Rowing = 15K
Spinning = 2.75 hours
1 Rest Day
Sunday, March 4, 2007
A Weigh-In Shock.....
......and not in a good way:
235.6
RHR = 44
The fitness bit of my return to wellness plan is pretty easy to figure out: work hard, with consistency, and add to the workload steadily. Every time I think I've got the weight management thing figured out, though, I am reminded (by my scale) that I don't know what I'm doing.
Yesterday's spin was a monster workout and I thought I ate somewhat moderately: 2 bagels and fruit juice for breakfast; a pulled chicken sandwich for lunch; lemon chicken soup and a cheeseburger with cole slaw for dinner. In addition, I walked almost 10K. The lemon chicken soup is a specialty of the Pizza Villa, and that's about a 4.5KM walk. I did have 2 IPAs with my soup (ah, here in lies the problem, I sense). From there I walked back towards my place to Rivalries, where I watched a disappointing effort by Portland HS in their state championship match against Bangor, and ate an equally disappointing cheeseburger. I also drank 2 HSAs and a glass of red. Okay, more confessions, I washed down my lunch (delicious) with an Allagash White, a Chimay Blue, and, sticking with colorful drinking, a Pemiquid Brown (it was my dessert, the beer has a nice hint of chocolate at the finish).
Bingo! I think I now understand the source of the 3.5 pound weight gain. I wonder if I have the internal fortitude to do anything about it?
+++++++++++++++++++++++++++++
Ran 10K on the treadmill in 53:17, with Ave. HR = 112. Then joined Jeff (http://motivateufatbastard.blogspot.com/) for the Irish Rover Road Race. We pushed it hard up Fore St. hill and had a nice effort. With a moderate race warm-up, I ran 16K on the day. The highlight for me was the race camaraderie, and a race effort that was such that I could enjoy the camaraderie. And, of course, the $2.50 Guinness pints after the race.
235.6
RHR = 44
The fitness bit of my return to wellness plan is pretty easy to figure out: work hard, with consistency, and add to the workload steadily. Every time I think I've got the weight management thing figured out, though, I am reminded (by my scale) that I don't know what I'm doing.
Yesterday's spin was a monster workout and I thought I ate somewhat moderately: 2 bagels and fruit juice for breakfast; a pulled chicken sandwich for lunch; lemon chicken soup and a cheeseburger with cole slaw for dinner. In addition, I walked almost 10K. The lemon chicken soup is a specialty of the Pizza Villa, and that's about a 4.5KM walk. I did have 2 IPAs with my soup (ah, here in lies the problem, I sense). From there I walked back towards my place to Rivalries, where I watched a disappointing effort by Portland HS in their state championship match against Bangor, and ate an equally disappointing cheeseburger. I also drank 2 HSAs and a glass of red. Okay, more confessions, I washed down my lunch (delicious) with an Allagash White, a Chimay Blue, and, sticking with colorful drinking, a Pemiquid Brown (it was my dessert, the beer has a nice hint of chocolate at the finish).
Bingo! I think I now understand the source of the 3.5 pound weight gain. I wonder if I have the internal fortitude to do anything about it?
+++++++++++++++++++++++++++++
Ran 10K on the treadmill in 53:17, with Ave. HR = 112. Then joined Jeff (http://motivateufatbastard.blogspot.com/) for the Irish Rover Road Race. We pushed it hard up Fore St. hill and had a nice effort. With a moderate race warm-up, I ran 16K on the day. The highlight for me was the race camaraderie, and a race effort that was such that I could enjoy the camaraderie. And, of course, the $2.50 Guinness pints after the race.
Saturday, March 3, 2007
The Weekend!
232.0
RHR = 44
Th 2 hour spin followed by the 1 hour power nap.
2 hours; Ave. HR = 111 (includes warm/cool).
Tomorrow will be just running. 10K on the treadmill, then a change into a fresh set of dry and warm running gear, From there it's on the Brian Boru' for the 5K race (not for me)--a run with Jeff, followed by a pint.
RHR = 44
Th 2 hour spin followed by the 1 hour power nap.
2 hours; Ave. HR = 111 (includes warm/cool).
Tomorrow will be just running. 10K on the treadmill, then a change into a fresh set of dry and warm running gear, From there it's on the Brian Boru' for the 5K race (not for me)--a run with Jeff, followed by a pint.
Friday, March 2, 2007
A Rest Day
231.6
RHR = 39
A winter storm has closed my gym, I've worked out for 15 consecutive days. Time for a rest day. It's ok, really.
RHR = 39
A winter storm has closed my gym, I've worked out for 15 consecutive days. Time for a rest day. It's ok, really.
Thursday, March 1, 2007
10K a day, revisited
231.2
RHR = 40
10K run. I ran 1.2 Miles (warm-up) in 11:52 on one of the old treadmills. I hopped off and got on the new treadmill and finished my run. I ran the last 5 miles (8K) in 43:08 with an Ave. HR = 123. All in all, a good run.
I'm having a good week. I need to finish strong! Tomorrow's workout is a 10K row. On the weekend, it's spinning and running combos both days. No booze until 4:00 PM Friday. And, I need to continue the minimum 5K walking every day. I expect a sub-230 weigh-in on Monday morning.
RHR = 40
10K run. I ran 1.2 Miles (warm-up) in 11:52 on one of the old treadmills. I hopped off and got on the new treadmill and finished my run. I ran the last 5 miles (8K) in 43:08 with an Ave. HR = 123. All in all, a good run.
I'm having a good week. I need to finish strong! Tomorrow's workout is a 10K row. On the weekend, it's spinning and running combos both days. No booze until 4:00 PM Friday. And, I need to continue the minimum 5K walking every day. I expect a sub-230 weigh-in on Monday morning.
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