Archive for August, 2009

Adventure Weekend

Happy Monday!  Sorry for the hiatus, I completely forgot to mention that I was going to be away for the weekend and probably not able to blog at all.  Curtis’s company had a team-building weekend retreat out near Timberline Resort in West Virginia, so we left right after work on Friday to drive out there.  Needless to say, I did not get in my planned workouts for the weekend.  I was supposed to swim Friday, run Saturday, and bike Sunday, but I did none of those things.  Instead, I had some pretty adventurous fun.  Saturday, we went rock climbing in Nelson Rock Preserve.  I have only ever been climbing in indoor climbing gyms, so this was a huge challenge.  The guides set up several different routes for us to climb, some were “easy” and the most difficult were 5.8s.  I had been really curious how I would do now compared to previous attempts indoors, because I’m a lot stronger now from weight lifting than I ever have been in the past.  I climbed the 5.6 route first and it was really challenging.  There were a couple of times when I thought I couldn’t continue.  I said “I can’t” a lot during that first climb, but each time, I managed to persevere.  I am positive that a year ago I wouldn’t have been able to be as successful as I was this weekend.  I did have some trouble with my legs shaking in the beginning, but it got better with each climb that I did.  I guess I still need to work on my “mental training” and convincing myself that I CAN do it.

We had more adventure on Sunday when we went white water rafting at Wisp in Maryland near Deep Creek Lake.  It’s one of the only man-made white water courses in the world.  I’ve actually been there once before, so it wasn’t quite as exciting as climbing.  Still, it was a fabulous time.  Everyone in our raft got dumped in the water twice and a couple people more than that.  We actually did a pretty good job of navigating the course and the only times we fell out were when we were trying to do stunts like “surfing” and a tombstone.  After our very fun and adventure-filled weekend, we headed home.  Most of the rest of the group headed back to WV for another night, but I had to work today and Curtis had to leave for a business trip in Atlanta, so we opted not to stay the extra night.

This afternoon I had weight training with my mom, we are on week 5 of stage 1 of NROL4W:

A. Squats – 3 sets of 10 @ 90lbs

B1. Push-ups – 3 sets of 10 @ BW

B2. Seated Row – 3 sets of 10 @ 75lbs

C1. Step-ups – 3 sets of 10 @ 22.5lbs

C2. Prone Jackknife – 3 sets of 12 @ BW

Duration: 55:45

Average heart rate: 126

Max heart rate: 180

Calories: 357

After getting back home, I went straight out for a run.  I felt fantastic.  The weekend “off ” must have done great things for me.  I ran for 40 minutes and I have no idea how far I went, but I felt smooth and managed to get into a rhythm really quickly.  I’m going to try and map it out, but a fair amount was on trails that are difficult to find on the web maps.  I just estimated my route on mapmyrun.com and it looks like it was just about 4 miles give or take a bit due to curves in the trail that I couldn’t account for.  I have been using gmap-pedometer.com for ages to map runs, but today I tried out both mapmyride and mapmyrun and they are a little bit snazzier than gmap pedometer.  The downside to both of them is the ad that pops up if you don’t have a premium account.  Otherwise, the functionality is about the same, but mapmyrun/ride may be a little smoother than gmap pedometer.  The elevation feature, in particular, is a bit more useful on mapmyrun.  My stats for the run were:

Duration: 40:00

Average heart rate: 175

Max heart rate: 190

Calories: 465

Teaser…stay tuned later this week for some thoughts on 70.3 races that I’m considering for next year and in the future.

Have a great week!

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Boring blogs

My posts have been pretty boring of late.  I’ve been writing nothing but a blow by blow account of each training exercise I do, and I know it can’t be terribly exciting reading.  I’m going to try and start blogging about the experience more than the facts and stats, although I must admit, it is a whole lot easier to do the usual.  I’ll still record my workouts, but it will be a much shorter and quicker review and any tech-y info I’ve got for the session.  For today, I did a 4 mile run mapped out on Gmaps pedometer.  It was pretty hot, but cloudy so no blaring sun the whole time, which was a nice treat.

Stats…

Duration: 42.54 (10:43 pace)

Average heart rate: 174

Maximum heart rate: 188

Calories: 492

Today was supposed to be a biking day, but I have dinner plans tonight and I just didn’t want to bike.  I don’t know why lately, but I’ve not been wanting to do anything other than run.  There was a time when I absolutely loathed running, and now I can’t get enough!  I’ve been looking into some possible running races after the tri and in the spring.  There’s a 5K the weekend after the tri at my high school that I’d like to do.  I was reading up about it today, and apparently it draws a pretty interesting crowd of elite runners from Kenya.  This year will be the 10th anniversary of the first race…I don’t think I even knew about it when I was in high school, but apparently it’s a pretty big deal.  I might just sign up even if I don’t feel up to running it a week after the Oly.  It benefits the program in place there for mentally challenged students to help them through a mainstream high school.  The other race I’m considering is the Charlottesville half marathon in April.  It’s supposed to be a beautiful and really challenging course.  And I try to take every opportunity I can to get down to my alma mater!

I love multi-sport, but I really feel the need to mix it up a little bit and try some new things.  I’ve gotten a little bored with my training schedule lately, particularly the long bike rides as I mentioned before.  I think a big problem is that I just don’t like to ride by myself because with the higher mileage, I end up so far from home and alone.  I love riding with Curtis on the weekends, but he doesn’t usually get home early enough on weekdays to ride with me before it gets dark.  Especially now that the days are getting shorter again.  (Side note- I am SO excited for fall and cooler weather to come!!).  I’m beginning to wonder if I have the mental determination to stick with training long enough to do an Ironman, which is my eventual goal.  I guess I’ll just take it one stepping stone at a time and see how things go.  Speaking of goals and stepping stones, I don’t think I’ve ever shared my long-term racing goals, so here they are:

1. Complete an Olympic distance triathlon in Fall 2009

2. Complete a half marathon in Spring 2010

3. Complete a half Ironman in Fall 2010

4. Complete a marathon in Fall 2011

5. Complete an Ironman in 2012

I’m not trying to rush things on distance progressions, clearly!  I do eventually want to complete an Ironman, and I think three years gives me plenty of time to attain that goal.

What are your long term fitness goals?

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Refreshed

My day off yesterday gave me the much needed boost to feel refreshed and ready to jump into my workout today.  Mom and I did Stage 1 Workout B, week 4 of the NROL4W.

A. Deadlift – 2 sets of 12 @ 100 lbs

B1. Shoulder Press – 1 set of 12 and 1 set of 11 @ 20 lbs dumbbells

B2. Wide-grip Lat Pulldown – 2 sets of 12 @ 70 lbs

C1. Lunge – 2 sets of 15 @ 20 lbs dumbbells

C2. Swiss-Ball crunch – 2 sets of 10 @ 45 lbs

Finally!  I am making progress on the shoulder press.  I was so close to pushing the last rep, but I just could not get my left arm to go all the way up.  Next week I’ll make it for sure (especially since we’re going down to only 10 reps!).  Both mom and I have been having form problems on the lat pulldown, but I think it as a lot to do with the cable machine we have to work with than a lack of strength.  I’m going to stay at 70 lbs till I can get the form into control.

Duration: 57:46 (but I forgot to stop it for a little while after the workout)

Average heart rate: 135

Max heart rate: 183

Calories: 428

After my weight lifting, I had a quick smoothie with 1% milk, 1 tbsp almond milk, 1 scoop chocolate whey protein powder, a banana and some ice cubes.  When Curtis got home an hour or so later, we went for a 30 minute run near our house, including two short sprint efforts.  I mapped the distance and it looks like about 2.8 miles, which is a 10:43 pace.

Duration: 39:17 (includes cool down)

Average heart rate: 161

Max heart rate: 200

Calories: 400

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The Great Larabar Experiment

I’ve been feeling a little bleh yesterday and today, so I decided to make today a rest day.  I picked out an On Demand yoga program to do as my active rest.  It was ok, but not really what I was looking for, there was a lot of pilates-type moves for core strength.  I wanted some more stretching type moves to do, but oh well.  It only took 20 minutes, which was nice.  I don’t think I’d do it again, though.

After I was done, I decided to attempt to make some homemade Larabars.  I even took pictures to post!

First, I took an entire (well actually a little less because I’d already eaten several) 10 oz container of Sunsweet pitted dates and checked them to make sure they were actually pitted.  Once I had removed the one stray pit I found, I microwaved the dates for about 30 seconds since I thought it would be easier to work with them if they were slightly heated.

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I dumped the whole container of dates into the food processor and turned it on.

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It didn’t take long for it to become a paste-like consistency.

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I added 1/2 cup of almonds (1/4 cup at a time).

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And 1/8 cup of cocoa powder.  The food processor turned it into a very sticky ball of dough.

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I spread it into a small baking dish and put it into the refrigerator to harden.  After an hour or so I moved it to the freezer to be faster.

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After they were sufficiently hard, I cut them up into 16 squares to store.

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This one only made it as far as my mouth! 🙂 It was tasty!

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Here’s the nutritional info:

Serving size -2 squares (1/8 of whole)

Calories – 148

Fat – 4 grams (rounded up)

Carbohydrates – 30 grams

Protein – 2.5 grams

I think that next time I’ll add a bit of chocolate protein powder, but I’m pretty pleased for my first attempt.  I’m excited about getting some more dates and trying some different combinations of flavors.  The pecan pie Larabars are especially interesting to me.  Yum, I’m salivating just thinking about it!

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Lake Swim, Bike, Run

I haven’t gotten around to look at any information on training with heart rate zones yet.  But that hasn’t stopped me from training!  I had  a fantastic weekend, for training and just for fun too.  On Friday after work, I swam 3500 yards right after work.  I made up the workout, which included a ton of pulling with a pull buoy and a fair amount of kicking too.  I also worked in all the other strokes as well, so that was pretty fun.  I forgot my heart rate monitor at home, so I don’t have any workout stats, but I felt like I was working fairly hard nonetheless.

Later in the evening, in the pouring rain, we drove down to Curtis’s dad’s lake cottage.  What a gorgeous place!  We got up fairly early on Saturday morning and went for a very humid run.  I did a total of 70 minutes, but that was broken up with a bathroom break in the middle.  I actually felt really good during the second half of the run.  It’s amazing to me how far I’ve come with running just since the beginning of this year!  I never would have thought I’d consider myself a runner, but I kind of do. 🙂 Stats for the run (paused during the break):

Duration: 1:13:02

Average heart rate: 165

Max heart rate: 185

Calories: 763

Early in the afternoon, storm clouds started rolling in and we started hearing thunder in the distance.   There were torrential downpours until 4 or 5, so we spent the time inside hanging out and visiting.  After the rain finally stopped, we headed down to the beach area of the lake to go for a swim.  I made up an imaginary course of about 700 meters, I’m guessing.  I sighted on a white boat with a blue awning and then a flagpole with an American flag and the third sighting was on the dock.  Curtis swam with me, and did about half the distance and waited for me back at the dock with his cousins and sister.

Duration: 12:06

Average heart rate: 153

Max heart rate: 165

Calories: 110

I felt pretty good in the water, and I’m glad I got a little open water practice in, even if it was only a short swim.  I did learn that I only need to be sighting about once every 9-12 strokes to stay in a straight line.  Hopefully I’ll get in a little more open water practice before the tri.  Nation’s should have pretty good sight-lines, the finish is sighted on the Washington Monument!

The rest of the evening was pretty relaxing, we had a cookout for dinner and then afterwards went to meet the family’s new horse.  We didn’t stay at the barn long though, it was already dark so just long enough to get him settled in.

Sunday morning, Curtis and I got up and got our bikes ready for our 2.5 hour ride.  Since it had rained on our bikes all the way down and they had gotten rained on Saturday, they needed a little TLC.  Curtis also had to change his tube on his rear tire again.  Last week, I picked up some chain lube at the LBS, it’s called Rock N Roll, and it’s actually a combination cleaner and lubricant in one.  Wow, it did wonders for my bike.  All I did was dry the chain off, and remove as much of the excess water from the rain as possible.  Then, turned my bike upside down to rest it on its handlebars and saddle and applied a steady stream of the liquid to the chain while back pedaling.  After the whole chain was lubricated, I continued to backpedal the tires for several seconds.  Then I removed the excess liquid from the chain, and voila! as good as new!  I followed this procedure for the first time last week, and could not believe how much smoother my ride felt.  I will definitely be using this product again in the future and regularly to keep my chain in good condition.  I would highly recommend it.

When we finally left for our ride, it was about 8:00AM.  We rode out on the main road for about 10 miles then another highway for about 7 more miles before turning back.  The course was mostly rolling throughout with a few bigger hills.  We also had a couple encounters with some dogs, two sets actually.  They chased us, which believe me, is a fabulous incentive to pedal harder.  We managed to out-pedal them and continued on our way.  It was an absolutely gorgeous morning for a ride, but we were both a little sore from the run the day before and were having a bit of trouble pushing through.  We made it though!

Duration: 2:24:27

Distance: 35.23 miles

Average speed: 14.6 mph

Max speed: 31.1 mph

Average heart rate: 146

Max heart rate: 176

Calories: 1228

Wowza, that’s a lot of calories burned first thing in the morning.  I had a half bagel and cashew butter before we left then another when we got back.  It lasted awhile, but I wish I had brought some sort of snack for the ride.  Unfortunately, I hadn’t brought anything from home and there wasn’t anything easy to bring from the lake house.  I think that for the rest of my long rides I really need to bring some type of snack.

After our bike ride we went on another ride- a horse-back ride!  Curtis’s step-mom has several horses at a barn nearby the lake house, and we took out a few of the horses for a ride around the grounds.  I road River, a beautiful bay boy.  I am by no means a good rider, but I do love to take advantage of opportunities to ride, when I can.  I really enjoy it.

After our ride, and very busy weekend, we headed back home for my grandmother’s birthday party at my parents’ house.  And after that we had a meeting with a volunteer with the dog rescue organization so she could check out our house and determine whether we’d be approved to adopt through them.  We found out today that we’re approved!  Now, to find our dog!  Hopefully we’ll get to meet some soon.

Today, I went to Mom’s for some weight lifting after work, as usual.  We did Stage 1, workout A, week 4:

A. Squats – 2 sets of 12 @ 80lbs

B1. Push-ups – 2 sets of 12 real push-ups @ BW

B2. Seated row – 2 sets of 12 @ 70lbs (I lowered the weight on this because I felt like I was sacrificing form to increased weight)

C1. Step-ups – 2 sets of 12 @ 22.5lbs dumbbells

C2. Prone jackknife – 2 sets of 10 @ BW

I’m feeling quite tired from my very busy weekend, and I’m afraid I might be starting to overdo it a little bit.  So, I’m going to take tomorrow off completely.  I had a swim planned, but I’m just going to let that go this week.  I think I need the rest.

Have a great week!

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BRICK & LTHR Test

This afternoon, I did NOT want to go for my bike ride.  For some reason, I really just felt like running, but I decided to suck it up and go anyways, especially since it was only supposed to be an hour and a half ride.  While I was getting my bike ready (more on this in a later post), I had the brilliant idea to follow Joe Friel’s exercise for determining lactate threshold heart rate (LTHR), and subsequently training zones for my riding.  As soon as I got on my bike I was so glad I had taken the time to do a little maintenance and give it a little TLC.  Wow, it is riding so much better now! With the exception of my front derailleur, which was acting up late in the ride, but I think I can fix it.

I went on my usual route, which I was hoping would not be too problematic with waiting at various lights and road crossings.  I managed to get through the worst of them during my 10 minute warm-up period, thankfully.  After 10 minutes, I pushed it and built up to riding as fast as I could and sustain for 30 minutes.  After 10 minutes of the test, I reset my HRM for the remaining 20 minutes.  What a great ride out it was!  After I finished the test, I stopped to drink some water and turn around and head back toward home.  I also checked my computer and saw that my average speed was 16.1 mph!  I was really pleased, it showed that I definitely was riding faster than my normal plodding along pace.  I did not worry about speed at all on the way back, I wanted to save some strength in my legs for a run, but I still finished with an overall average speed of 14.5 mph.  Not too shabby!  Stats for the ride:

Duration of ride time: 1:24:29

Distance: 20.45 miles

Average speed: 14.5 mph

Max speed: 30.6 mph

When I got back to the house, I took a quick bathroom break, changed shorts and had a quick snack of 3 small dates.  It was much longer than a normal transition, but my legs still felt like jelly when I started running.  After about 8 minutes I got my rhythm back.  Although it was about 90 F, the run wasn’t too bad because there was a nice cool breeze flowing.  A few minutes after I got my legs back I got a side stitch.  It wasn’t too bad, but it was bad enough to make me want to stop and make it go away.  I’d like to say that I continued to run through the pain, but I can’t.  At 16 minutes I stopped and walked for about 20 seconds before I motivated myself to start running again.  I ran the rest of the workout (42 minutes) and then walked to cool down for about 16 minutes or so.

I spent some time really stretching out well when I got home.  My muscles have felt really tight lately, especially in my lower back and shoulders, so I wanted to loosen up a bit while they were still warm.  I really would like to figure out a time to work some yoga into my training plan, I think that’s the one thing I’m missing!

My heart rate stats are broken up into 4 segments of today’s workout.  The first three are on the bike and the fourth is the run and cool-down.

Stats #1: Bike warm-up and first 10 minutes of LTHR test

Duration: 20:03

Average heart rate: 155

Max heart rate: 176

Calories: 188

Stats #2: Second 20 minutes of LTHR test (the part that counts!)

Duration: 20:01

Average heart rate: 177

Max heart rate: 187

Calories: 239

Stats #4: Remaining bike ride

Duration: 49:35

Average heart rate: 162

Max heart rate: 182

Calories: 505

Stats #5: Run and cool-down walk

Duration: 58:00

Average heart rate: 160

Max heart rate: 184

Calories: 587

Which means…drum roll, please!  That my LTHR for cycling is estimated to be 177 beats per minute.  This means that my workout zones (following from the Triathlete’s Training Bible) are as follows:

Zone 1 (Recovery): 116-145

Zone 2 (Extensive Endurance): 146-158

Zone 3 (Intensive Endurance): 159-165

Zone 4 (Subthreshold): 166-176

Zone 5A (Superthreshold): 177-180

Zone 5B (Anaerobic capacity): 181-186

Zone 5C (Power): 187-193

What does this all mean to me?  I’m not really sure yet.  I’ve tried to use some vague notion of zones in my training in the past, but never had a concrete number to follow.  I think this could really make me more disciplined over the long run, but for this next race I’m afraid it may be too late to start trying to incorporate this knowledge into my plan.  I’m not sure I have time right now to do more research and planning.  Unless I do it tonight, right now and figure everything out for the next few weeks.  I’ve been known to do things of that nature.  Guess we’ll just have to wait and see!

Good night!

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Entire Water and Heavier Weights

In my last post, I completely forgot to mention that my new heart rate monitor came on Monday!!!  It’s the Polar F6, and much improved from my old cheap one.  I managed to find one on ebay for half retail, so I got a good deal on it too!  I forgot to start it for my bonus workout on Monday night, so no idea what the stats were.  Tuesday ended up being an unplanned rest day, so I didn’t get to play with it then either!  I had planned to use it during my swim that afternoon, but of course, when I got to the pool it was closed.  They had heard thunder and it wouldn’t open for another hour.  That was too long for me to wait since I had dinner plans in DC with a friend.

Wednesday morning I got up early to do my swim then, and lucky me the pool was open and completely empty!  The lifeguard told me the entire water was just for me. 🙂  I only had time for 2000 meters of a swimplan.com workout.  It wasn’t a great workout, I was having a lot of trouble staying buoyant, which is quite unusual.  As a result, I could feel my legs dragging through the water and slowing me down.  I think it may have been the extra core work making my abs sore and not wanting to pull their fair share of the weight during the swim.  Here’s the stats from the HRM:

Duration: 48:35

Max heart rate: 174

Average heart rate: 153

Calories: 446

On Friday I’m planning to do a LTHR test to find out what my training zones are.  We’ll see how it goes!

After work was my weight workout with my mom.  We started with about 15 minutes light walking/jogging to warm-up a bit, then jumped right into week 3 of workout B in stage 1:

A. Deadlift – 2 sets of 12 @ 75lbs

B1. Dumbbell Shoulder Press – 1 set of 10 and 1 set of 8 @ 20 lbs Dumbbells

B2. Wide-Grip Lat Pulldown – 2 sets of 12 @ 70 lbs

C1. Lunge – 1 set of 15 (oops, I can’t count!) and 1 set of 12 @ 20 lbs Dumbbells

C2. Swiss-Ball Crunch – 2 sets of 10 @ 45 lbs plate

So, remember how I was having trouble with the 15 lbs dumbbells for the shoulder press here and here?  Well, today we decided to weigh them and make sure they actually were 15 lbs.  Guess what? They’re actually 20 pounds.  And at that light of a weight, that’s actually a pretty significant difference- 33% more than my heaviest lift previously!  So, now I don’t feel quite so terrible about being stuck at that weight.  At this point, I think I’ll just stay here or drop back to 17.5 but not all the way to 15lbs.  I’m going to see how my first set goes on my next B workout and decide then.  On my other dumbbell exercises the weight has been ok, so I’ll probably just stick with the 20lbs.

Weight training + warm-up stats:

Duration: 49:34

Max heart rate: 198

Average heart rate: 129

Calories: 331

Stay tuned, there will probably be a bonus post later tonight. Have a great day!

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I’m on a Roll

I’ve been doing really well with this whole training thing.  Sunday was my first brick leading up to Nation’s, and I think it went pretty well.  I did a 21 mile ride followed by about 2 miles running.  The bike ride was quite a nice contrast to the incredibly hot run on Saturday.  I got up fairly early, around 7:00AM, and ate a small breakfast of dates and almond butter.  I really should have brought a snack with me for the ride, but I thought I’d be able to push it out.  I didn’t really think about the fact that I wouldn’t want to eat when I got back from the ride and was leaving for my run.  I should stop making excuses though, I know better than to go for over an hour without sustenance!  My ride was pretty slow, only about 14.2 mph on average, but I’m chalking it up (at least partially) to my legs being tired from the run.  Thankfully, it was fairly cool that early in the morning, and a lot of the trail was shaded.  It definitely had the feeling like it was going to be getting hotter, but it wasn’t yet!  Overall, it was a decent ride but not fantastic.  I did manage to get my running legs pretty quickly after getting off the bike, so that was good.  I just ran a couple loops around my neighborhood and added a bit extra to do as close to 2 miles as possible.  Then I took a nice 10 minute walk to cool down.

Today was a lifting day, so I headed over to Mom’s after work for some NROL4W action.  Here’s the workout:

A. Squats – 2 sets of 12 @ 70 lbs

B1. Push-ups – 2 sets of 12 real push-ups

B2. Seated Row – 2 sets of 12 @ 80 lbs

C1. Step-ups – 2 sets of 12 @ 17.5 lbs Dumbbells

C2. Prone jackknife – 2 sets of 12 @ BW

I increased all my weights today since there were 3 fewer reps per set, and I felt great on everything.  I was feeling really strong today, which was a nice change!  I haven’t been feeling great about my weight lifting skills lately, but I think I’m back in the groove now.  I’m really on a roll with my training!

I got in some more gym time after weight lifting too.  Curtis and I had planned a run with his dad because he was in town for work for the night.  As it turned out, he wanted to go to our gym and lift instead, so we headed over there to meet him.  While he hit the weights, Curtis and I did some running on the track to warm-up.  We also did a couple of sprint intervals before heading down to the free weights.  Since I had already lifted for the day, I decided to do some extra core work as I feel as though I’ve been lacking in that department with the NROL4W program.  I just did three different exercises at 2 sets each:

Plank – 1 set @ 2 minutes, 1 set @ 90 seconds

Leg lifts – 2 sets @ 1 minute

Russian twists – 2 sets @ 1 minute with 10 lbs medicine ball

After my core work, I spent some time stretching out really well.  I’ve been feeling pretty tight lately, and considering trying to work in some yoga I just haven’t yet figured out when I’ve got the extra time.  Might try it on Thursday.

Dinner tonight was a delicious meal of tequila lime chicken, which we marinated since last night, roasted baby red potatoes, and salad with romaine, grape tomatoes, cucumber, green onions and feta.  Deliciousness.  The chicken was so perfectly tender and juicy and so flavorful!  The recipe is from the Barefoot Contessa, and it’s the perfect summer meal.

Now, it’s off to read some blogs and get to bed!  Good night and have a great week!

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Long, Hot Run

I’m a little behind in my blogging!  Here’s a quick recap- Thursday I took the day off completely.  I had some friends over for dinner, so I decided that it should be my rest day and that I would do a workout on Friday instead.  So, after work on Friday, I took a short bike ride then went to the pool for my short swim of the week.  I must say, my bike ride was not very effective.  The first leg out was decent, but the second leg back home was pretty worthless.  I think I was so preoccupied with getting back to go swimming that I just couldn’t focus on the ride or enjoy it.  Swimming was a bit better, Curtis came with me, but unfortunately we couldn’t get in the same lane.  I scoped out the lane situation and there were spaces in three lanes, one with a woman swimming who was very much a “flailer” and kept stopping to walk across the lane, and two with moderately decent men swimming.  Swimming with the flailer was out of the question for me.  I get really frustrated in the pool when I have to swim with someone who’s all over the place.  I should have more patience, because I know that you have to start somewhere, but it’s hard for me to focus on my workout when I’m always worrying about being run into.  I ended up in a lane with a guy who was a pretty decent swimmer, but let me tell you what- he did not want me swimming in his lane.  I tried to be courteous and waited on the side for a couple laps to make sure he saw me so he would move over and share the lane.  (Circle swimming isn’t really encouraged or desirable for most people at this pool).  Finally, I gave up trying to be nice and just got in and started swimming.  Thankfully, he moved over to one side at that point.  Circle swimming wouldn’t have been too bad though, we were about the same speed.  I did about 1700-1900 yards.  I don’t now what the exact amount was, but it was a subset of a swimplan.com workout.  My swim was marginally better than my mediocre bike ride.  Oh well, tomorrow’s my chance to make it up.  I’m thinking tomorrow’s going to be a brick with an hour and a half ride followed by a short 2-3 mile run.

I’m not sure how my legs are going to hold up tomorrow, though.  I ran 7.2 miles today and it was extremely hot and sunny.  I didn’t get out of bed this morning till 8:30, which is quite late for me, and didn’t get out for my run till 10.  Curtis and I ran the same course, although he finished significantly faster than I did.  I managed to run the whole thing without any stops or walks other than at stop lights.  Neither my legs nor my lungs ever seemed to get tired, but I do have some very sore feet now.  I readjusted the laces not too long ago, and think I tightened them a bit too much.  I need to loosen them up a bit before my brick tomorrow.  By the time I got back, all I wanted was a big glass of ice water and a smoothie.  Lucky for me Curtis had a big glass of ice water and was starting a smoothie when I got back! 🙂  He’s so good to me!  He told me when he got back he took his temperature out of curiosity because he had been so hot, and it was 100 F!  He immediately jumped in a cold shower in an attempt to cool off.  I wasn’t nearly as hot when I got back, but I definitely was dehydrated.  I should have brought some water with me.  Not smart on my part.  I’m considering getting a camelbak or water belt or something of the sort for my long runs.  I’m not sure what I’d like though- I’m afraid I would like having the camelbak on my back all the time, but I’m not sure.

What type of system do you use for hydration during long runs?

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Intervals

I made an impulse purchase today.  I saw an Polar F6 heart rate monitor on ebay for a pretty good deal, so I bid and won it.  It probably won’t get here for several days to a week, but I’m excited to finally be able to record average and max heart rates for my workouts.  I think it’s going to be a much better tool for me to track my fitness level, as far as cardio goes anyhow.  It doesn’t have a user’s guide with it, which I think is why it went for less than retail, but I don’t think it will be a problem.  I found a copy online that should be able to tell me everything I need to know!

After work today, I headed over to Mom’s for weight training.  We did a short walk to warm-up a bit then jumped right into it.  Today was week 2 of stage 1, workout B:

A. Deadlift – 2 sets of 15 @ 60 lbs

B1. Dumbbell Shoulder Press – 2 sets of 10 @ 15 lbs (this is supposed to be 2 sets of 15, but I can’t get there with the 15lbs DBs and the 10 lbs are too light)

B2. Wide-Grip Lat Pulldown – 2 sets of 15 @ 60 lbs

C1. Lunge – 2 sets of 15 @ 15 lbs dumbbells

C2. Swiss Ball Crunch – 1 set of 15 @ 35 lbs and 1 set of 8 @ 45 lbs (only supposed to be sets of 8 but 35 lbs was too light)

We’ve finally got a system down so that we’re being much more efficient and following the rest times more closely.  It’s been great to get in a good weight workout so quickly.  I think I’ve figured out my weights a bit better now, just in time to increase them for slightly shorter sets next week!

After weights and returning home, Curtis and I went for a run.  I decided it was a good opportunity to do some intervals, so I did 5 x 1 minute fast and 2 minutes recovery.  In all, we did 4.67 miles.  I finished in about 53 minutes.  Pretty slow pace, but I’m going to make the excuse that I lost a lot of ground during my recoveries.  I also forgot to change my socks, so I ended up with terrible blisters by the end of the run.  Oh well.

I’m really happy with the way my training is going, but I’m a little worried about my nutrition for the next week.  I’m going out to lunch Saturday, dinner Sunday night, probably Monday night, definitely Tuesday night, and Wednesday night cooking with a friend.  Eating out always screws up my schedule, but hopefully I’ll be able to find something that fits into my normal eating habits.  Eating out is one of my biggest struggles as far as healthy living goes.

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