Training Log - 2/28/2011

So I basically stopped exercising for the entire month of February.  Here it is the last day of the month and I'm back in Taiwan.  So to cap off the month I got up and did a normal treadmill workout.  I just picked up where I left off.  I did 4 5x5 repeats for 20 minutes of running.   And then I did a 5 minute sprint on the exercise bike after I was done running!

Time: 45 min
Run: 20 min
Walk: 25 min
Distance: 3.5 miles
Route: treadmill

Training Log - 12/19/2009

I'm trying to settle into an every other day running pattern. I feel like I need the day in between to rest the old bones and recuperate. As I get in better shape I should be able to pick it up some - but this is really a good pattern. I could add some walking on the off day.

Today was tough - I'm still getting in shape. Fortunately no shin splints; just a little tightening by the end of the run. I know I'm running slightly too fast but I'm not in good enough shape to have a lot of control...it'll come.

I have a short term goal that I decided on today. One morning Saturday morning I'm going to get up early and drive to the Big Apple Diner. From there I'll run around Kitsap Lake and then come back and sit at the counter for a big breakfast! That would be about a 4 mile run...

Time: 39min
Run: 21min
Walk: 18min
Distance: 3.1miles
Route: Caldart

Note Caldart has been slightly updated below:
A to B - Walk (0.6 miles)
B to C to D - Run (2.1 miles)
D to E - Walk (0.5 miles)



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Training Log - 12/17/2009

I skipped Tuesday and Wednesday for two reasons. The weather was horrible and my legs were sore. Today was another day out on the roads and while tough it felt good. I set a PR today of 20minutes running.

Here's what I will call my normal route: Leave home and walk to Caldart. Walk down the hill and cross Hostmark - this is where I start running. Continue on Caldart crossing Lincoln to the end and turn around and return. If I run from Hostmark back to Hostmark that's 20 minutes of running.

I also changed my chart on the right. I'm now tracking distance in miles per week. My goal right now is 10miles per week and this will be increasing as I progress.

Time: 38min
Run: 20min
Walk: 18min
Distance: 3miles
Route: Caldart


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Training Log - 12/14/2009

My treadmill broke. The belt has started to come undone and I don't think duct tape is going to fix it. I did some searching and I've found a new belt for $90...I've been relying on the treadmill for the past several weeks. The weather has been very cold and its so convenient.

But today I went outside. It was cold but not as cold as it had been and misty. So a pretty normal winter day. I was concerned that my progress from the treadmill wouldn't translate directly back to the road. But I did fine. My shins didn't hurt at all - lungs held up good in the cold. It was a great run. (Forgive me for using the term run so loosely since I mostly walked...)

Time: 40min
Run: 16min
Walk: 24min
Distance: 3miles (about)

Run Hard Playlist 2

Here's my second running playlist...

1. Born to Run - Bruce
2. Tenth Ave Freezeout - Bruce
3. Orange Crush - R.E.M.
4. Stand - R.E.M.
5. Smells Like Teen Spirit - Nirvana
6. Come As You Are - Nirvana
7. Give It Away - Red Hot Chili Peppers
8. Californication - Red Hot Chili Peppers
9. Telephone Road - Steve Earle
10. N.Y.C. - Steve Earle
11. Here I Am - Steve Earle
12. Breed - Steve Earle

Always looking for new songs to add or create a new list. Any suggestions??

Running Playlist

Here's my current running/walking playlist. Any suggestions for another one? As you can see most of this is bass thumping, guitar driving rock and roll...

1. DOA - Foo Fighters
2. We Are All on Drugs - Weezer
3. Let's Be Friends - Bruce
4. Sliver - Nirvana
5. All the Right Friends - R.E.M.
6. Rockin' in the Free World - Neil Young
7. Growing Up - Bruce
8. Vertigo - U2
9. Wild Night - John Mellencamp
10. Beautiful Day - U2
11. Worlds Apart - Bruce

Will it Last?

In case your wondering what the graph means...I started exercising on 10/24 and my plan is to exercise 67% of the days between now and the end of November. That's the red line. The blue line is actual. As of today I've exercised 80% of the days since I started (4 out of 5).

C25K - Week 5 Day 2

A tough one - still having some problems with my ankles and shins. today's run was:

1) 5 min warm up walk
2) 8 min run
3) 5 min walk
4) 8 min run
5) 5 min cool down walk..

but I persevered and did it. Now comes the tough part. I'm off to Taiwan tomorrow and interruptions have always been a problem when I've been trying to get back in shape. I'm determined to not let that happen this time. While I may not follow the program exactly; I'm determined to not get so far behind. I may stay on Week 5 for a second week just to get through the "break"...

C25K - Week 5 Day 1

And week 5 begins. This is an unusual week because each day's running/walking pattern is different. Today's was:

1) Walk 5 minutes to warm up
2) Run 5 minutes
3) Walk 3 minutes
4) Run 5 minutes
5) Walk 3 minutes
6) Run 5 minutes
7) Walk 5 minutes to cool down.

And I made it..I even ran about 7 minutes on the final run. Still find that my lower legs hurt a bit during the walking part - still need some strength there.

C25K - Week 4 Day 3

And Week 4 is done! Woohoo...I was worried about this week. 5 minutes doesn't sound like much but I know the shape I've been in so I was worried. The best section of each workout was the second 3 minute run - I guess I was all warmed up and had the 2 1/2 rest after the 1st 5 minute run.

Now off to week 5....

C25K - Week 4 Day 2

So far so good on week 4. I've done 2 of the 3 days. The first day (Monday 7/6) was definitely a challenge but today wasn't as bad. It was tough but not as tough.

Today I struck out on the roads. I had been running at Raab Park but i wanted to feel like a real runner so I went out on the streets. And it turned out good - so I'll probably stay on the roads mostly from now on.

Here's the Week 4 Program:

1) 5 min warm up walk
2) 3 min run
3) 90 sec walk
4) 5 min run
5) 2 1/2 min walk
6) Repeat steps 2 - 4
7) 5 min cool down walk

Since I was on the roads my first and last walks were longer. I wanted to get down the hill on Caldart before I started running...

C25K - Week 3 Day 2

I did it - still on track in week 3!

C25K - Week 3 Day 1

I started week 3 today. This is the longest run yet at 3 minutes before walking. My ankles still feel weak but they seem to be getting better. I'll really know on the next run...

C25K - Week 2; Day 2

Did it...

C25K - Week 2; Day 1

I took last week off since we were on vacation. But I've picked up where I started with my C25K training. I'm still a neophyte since I'm on week 2. Week 2 is:

* 5 min brisk walk
* 6 repeats of 90 sec of running followed by 2 min of walking
* 5 min walk.

This first day seemed tough maybe because I took last week off. But I did it...

This week I started using Robert Ullery's C25K podcasts - they were very helpful.

Wii Bums

MyWii-Mii is awake and doing jumping jacks. Everybody else is asleep - and he's asking about you. No - I didn't tie Sara's advanced step record today. I didn't even break the top ten!

Let's go Wii Bums!