Good morning.
Wooosh, the year is almost over. We have been very fortunate in Chicago with the weather. I have yet to see a single snowflake.
The past Thanksgiving week was a nice break from the norm. I decided to rest the running and swimming muscles last week and instead focused on the elliptical, bike and P90X for my workouts.
One reason for the swim break was because I added a new triathlon related tattoo to my right ankle. The tattoo is a swimmer, biker and runner. Kind of cool and timely. I think everyone should get at least one tattoo just to experience the proceedure.
I really enjoy doing P90X. I'm not following the program but instead I will pick out one of the CD's and do the workout. Last night's chest and back workout was brutal. Can you say "pushups." I did not know there were so many varieties.
Also, the P90X ab ripper is awesome. It's been a long time since I focused on abs. This is a tough workout. You will see what I mean if you ever try it.
Since beginning my Sunday, "Taste of Vision Quest," class by biking has improved markedly. It is very intense with lots of hill interval work. I love it.
So yesterday I decided to run again and went for an easy 8 miler. It felt good to get back out there.
My next race is January 29, 2011. I thought this would be good to run in because I will be training for the Boston Marathon. I am sure that 13.1 miles will be required on that weekend. The name of the race:
The "2nd Annual F*cking Freezing Frozen Lake Half Marathon" on 1/29/2011. Go to RunningGuru.com and sign up and run with me! http://www.runningguru.com/Event/669
Sounds like fun doesn't it?
Well, fitness continues and I am sure I did not gain any weight last week. My 1000 calories burned daily with exercise is intact and going well.
Lastly, I won a trip to LA for the finale of the Biggest Loser. I follow Bob Harper, one of the Biggest Loser trainers, on Twitter. He was having a contest in which all you had to do is re-tweet his contest message. I had never re-tweeted anything ever before. I said, what the heck, and with one hour left in the contest I re-tweeted and a few hours after that I got the email that I won the trip. The trip pays for travel to and from the airport, the flights and hotel stay. The fancy hotel is, SLS Hotel in Beverly Hills.
So, I'll be in the audience on Tuesday, Dec. 14 for the finale. I also look forward to meeting Bob and personally thanking him for helping me lose 60 pounds. I want to give him a before and after picture and say, "this is what you helped me accomplish."
Yesterday's run:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:50 0:09:15 1 0 5 9:50 9:15 8:36 153 175 0 34
2 0:09:08 0:09:02 1 10 0 9:08 9:02 7:22 128 173 0 57
3 0:08:56 0:08:52 1 2 0 8:56 8:52 7:20 124 129 0 62
4 0:09:03 0:08:51 1 0 14 9:03 8:51 5:47 123 135 0 55
5 0:08:56 0:08:40 1 15 0 8:56 8:40 5:22 127 135 0 55
6 0:09:08 0:09:07 1 0 2 9:08 9:07 6:55 127 131 0 56
7 0:08:41 0:08:41 1 0 4 8:41 8:41 6:58 132 136 0 58
8 0:08:47 0:08:47 1 5 10 8:47 8:47 8:01 133 137 0 59
9 0:00:26 0:00:26 0.05 0 0 8:51 8:45 8:24 136 137 0 3
Summary 1:13:00 1:11:41 8.05 32 35 9:04 8:54 5:22 131 175 0 439
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, November 30, 2010
Friday, November 19, 2010
Battling Aging With Exercise
Good morning.
I am really enjoying my new morning elliptical routine. Completing 4 miles or more before breakfast is a nice way to start the day. It's also a nice head start towards my daily 1000 calorie burn goal.
Usually after work the second workout installment is accomplished. The late afternoon workout is either running or biking. Also, during my lunch break I may fit in two swims a week. Also, can't forget about the weight training to maintain lean tissue, ie. muscle.
Getting older is a battle and I want to enjoy the battle for a long long time.
Wednesday was bike on trainer day and I put in 2 hours and 30 miles. This was my long ride for the week. I have to say, 2 hours on the trainer is a mental exercise. I really admire those triathletes who have done 5 hours or more. I will be doing that some time in the future. Can't imagine it right now.
Yesterday was the second run of the week. I've decided that I will only run 3 times per week, usually Tuesday, Thurday and Saturday. These runs will consist of 1 speedier session, 1 moderate and 1 long run. Yesterday was the moderate and I ran 8 miles.
So, all in all, things are great.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:28 0:09:11 1 0 5 9:28 9:11 7:29 144 170 0 42
2 0:08:32 0:08:28 1 10 0 8:32 8:28 6:32 128 133 0 62
3 0:08:31 0:08:28 1 3 7 8:31 8:28 6:50 124 136 0 51
4 0:08:42 0:08:08 1 0 9 8:42 8:08 7:12 125 147 0 47
5 0:08:25 0:08:12 1 15 0 8:25 8:12 6:26 126 140 0 47
6 0:08:53 0:08:44 1 0 3 8:53 8:44 7:05 125 143 0 43
7 0:08:32 0:08:19 1 0 4 8:32 8:19 7:15 125 135 0 43
8 0:08:31 0:08:29 1 7 8 8:31 8:29 7:53 128 135 0 49
9 0:00:08 0:00:07 0.02 0 0 8:03 7:00 8:16 127 127 0 0
Summary 1:09:45 1:08:06 8.02 35 36 8:42 8:29 6:26 128 170 0 384
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I am really enjoying my new morning elliptical routine. Completing 4 miles or more before breakfast is a nice way to start the day. It's also a nice head start towards my daily 1000 calorie burn goal.
Usually after work the second workout installment is accomplished. The late afternoon workout is either running or biking. Also, during my lunch break I may fit in two swims a week. Also, can't forget about the weight training to maintain lean tissue, ie. muscle.
Getting older is a battle and I want to enjoy the battle for a long long time.
Wednesday was bike on trainer day and I put in 2 hours and 30 miles. This was my long ride for the week. I have to say, 2 hours on the trainer is a mental exercise. I really admire those triathletes who have done 5 hours or more. I will be doing that some time in the future. Can't imagine it right now.
Yesterday was the second run of the week. I've decided that I will only run 3 times per week, usually Tuesday, Thurday and Saturday. These runs will consist of 1 speedier session, 1 moderate and 1 long run. Yesterday was the moderate and I ran 8 miles.
So, all in all, things are great.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:28 0:09:11 1 0 5 9:28 9:11 7:29 144 170 0 42
2 0:08:32 0:08:28 1 10 0 8:32 8:28 6:32 128 133 0 62
3 0:08:31 0:08:28 1 3 7 8:31 8:28 6:50 124 136 0 51
4 0:08:42 0:08:08 1 0 9 8:42 8:08 7:12 125 147 0 47
5 0:08:25 0:08:12 1 15 0 8:25 8:12 6:26 126 140 0 47
6 0:08:53 0:08:44 1 0 3 8:53 8:44 7:05 125 143 0 43
7 0:08:32 0:08:19 1 0 4 8:32 8:19 7:15 125 135 0 43
8 0:08:31 0:08:29 1 7 8 8:31 8:29 7:53 128 135 0 49
9 0:00:08 0:00:07 0.02 0 0 8:03 7:00 8:16 127 127 0 0
Summary 1:09:45 1:08:06 8.02 35 36 8:42 8:29 6:26 128 170 0 384
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, November 15, 2010
1000 a Day Keeps Fat Away
Good morning.
Well, so much for all those colorful leaves that were hanging by a thread. They have finally slowly floated their way to Earth. I had an excellent run this weekend as they were making their descent.
It was a cool, gray, drizzly, breezy Saturday morning as I started out for 13.1 miles. The leaves were falling like huge snowflakes being blown in the swirls of wind. It was kind of cool in it's own way. I guess you had to be there.
I am one who appreciates these simple moments as I get lost in my run. With the music and the scene in front of me it's a cheap form of entertainment. All you need is an imagination.
The run felt good the whole way. I kept the pace friendly and sort of easy and aerobic. My aerobic capacity has really improved this year. Now I can run many miles with my heart rate in the low to mid 120 beats per minute while running 8:30 miles.
Also this weekend I had my second Taste of Vision Quest cycling class. This is one intense motha of a class. With the intensity levels we reach in the class, I am positive that my triathlon cycling will improve immensely.
Today as I did the elliptical I decided on a new daily fitness goal. I want to burn at least 1000 calories per day with a combo of activities like, swimming, biking, running, elliptical, weights, etc.
Today is a good start with seven miles on the elliptical which burned approx 700 calories. I will back this up with a 6 mile run for a total of 1300 calories burned today. Sort of a fun new daily goal.
My run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:39 0:09:27 1 0 5 9:39 9:27 7:21 110 122 0 59
2 0:08:42 0:08:35 1 10 0 8:42 8:35 6:55 120 127 0 58
3 0:08:24 0:08:20 1 3 7 8:24 8:20 7:02 124 130 0 56
4 0:08:29 0:08:07 1 0 3 8:29 8:07 4:57 122 133 0 45
5 0:08:45 0:08:07 1 0 8 8:45 8:07 7:31 127 148 0 45
6 0:08:42 0:08:41 1 11 12 8:42 8:41 8:04 127 143 0 48
7 0:08:28 0:08:12 1 13 0 8:28 8:12 7:17 128 146 0 41
8 0:08:31 0:08:01 1 4 0 8:31 8:01 6:52 129 142 0 42
9 0:08:21 0:08:18 1 0 0 8:21 8:18 5:53 129 139 0 46
10 0:08:30 0:08:08 1 0 4 8:30 8:08 6:55 127 140 0 39
11 0:08:21 0:08:18 1 0 2 8:21 8:18 7:19 128 141 0 43
12 0:08:27 0:08:22 1 8 7 8:27 8:22 7:19 129 143 0 44
13 0:08:34 0:08:22 1 0 7 8:34 8:22 7:55 129 141 0 40
14 0:00:54 0:00:53 0.1 0 0 8:43 8:27 8:04 129 131 0 4
Summary 1:52:52 1:49:51 13.1 49 55 8:36 8:22 4:57 125 148 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well, so much for all those colorful leaves that were hanging by a thread. They have finally slowly floated their way to Earth. I had an excellent run this weekend as they were making their descent.
It was a cool, gray, drizzly, breezy Saturday morning as I started out for 13.1 miles. The leaves were falling like huge snowflakes being blown in the swirls of wind. It was kind of cool in it's own way. I guess you had to be there.
I am one who appreciates these simple moments as I get lost in my run. With the music and the scene in front of me it's a cheap form of entertainment. All you need is an imagination.
The run felt good the whole way. I kept the pace friendly and sort of easy and aerobic. My aerobic capacity has really improved this year. Now I can run many miles with my heart rate in the low to mid 120 beats per minute while running 8:30 miles.
Also this weekend I had my second Taste of Vision Quest cycling class. This is one intense motha of a class. With the intensity levels we reach in the class, I am positive that my triathlon cycling will improve immensely.
Today as I did the elliptical I decided on a new daily fitness goal. I want to burn at least 1000 calories per day with a combo of activities like, swimming, biking, running, elliptical, weights, etc.
Today is a good start with seven miles on the elliptical which burned approx 700 calories. I will back this up with a 6 mile run for a total of 1300 calories burned today. Sort of a fun new daily goal.
My run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:39 0:09:27 1 0 5 9:39 9:27 7:21 110 122 0 59
2 0:08:42 0:08:35 1 10 0 8:42 8:35 6:55 120 127 0 58
3 0:08:24 0:08:20 1 3 7 8:24 8:20 7:02 124 130 0 56
4 0:08:29 0:08:07 1 0 3 8:29 8:07 4:57 122 133 0 45
5 0:08:45 0:08:07 1 0 8 8:45 8:07 7:31 127 148 0 45
6 0:08:42 0:08:41 1 11 12 8:42 8:41 8:04 127 143 0 48
7 0:08:28 0:08:12 1 13 0 8:28 8:12 7:17 128 146 0 41
8 0:08:31 0:08:01 1 4 0 8:31 8:01 6:52 129 142 0 42
9 0:08:21 0:08:18 1 0 0 8:21 8:18 5:53 129 139 0 46
10 0:08:30 0:08:08 1 0 4 8:30 8:08 6:55 127 140 0 39
11 0:08:21 0:08:18 1 0 2 8:21 8:18 7:19 128 141 0 43
12 0:08:27 0:08:22 1 8 7 8:27 8:22 7:19 129 143 0 44
13 0:08:34 0:08:22 1 0 7 8:34 8:22 7:55 129 141 0 40
14 0:00:54 0:00:53 0.1 0 0 8:43 8:27 8:04 129 131 0 4
Summary 1:52:52 1:49:51 13.1 49 55 8:36 8:22 4:57 125 148 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, November 3, 2010
Happy Hump Day
Good afternoon.
It's time to celebrate.
The election is over and so are all of those assinine commercials. Talk about a bunch of childish BS. How has our political system evolved into this? And, the candidates have the nerve to shove their nonsense down our throat.
I personally want to thank who ever invented the "Digital Video Recorder." This device allowed me to record portions of programs and as I would watch I was able to fast forward past all of the commercials. That was great.
Enough on this.
Well the event season is almost over. My wife and I are running an event this weekend called the Hot Chocolate 15K. We will run together at her pace.
We practiced our pace last weekend as we ran 8 miles on Sunday. The pace will be plus or minus 9:00 per mile. I know Beth's competitive juices will kick in and it may be slightly faster. I will have to make sure she does not get ahead of herself.
I always look forward to this event. After the run you walk into the finish area and there will be chocolate everywhere. Chocolate fountains, bananas, candy, etc. We will have a lot of chocolate to take home.
Training/fitness has been going well. I have been doing elliptical in the morning before breakfast and biking or running in the afternoon. Not every day mind you. But today is a good example.
Before breakfast I did 5 miles on the elliptical and this afternoon I will run 6-8 miles. For lunch I treated my abs to the P90X Ab Ripper workout. I have yet to do all of the workout. It reminds me how week my abs are. But, in a few weeks they will be so much stronger.
Of course, I am also swimming and biking a couple times per week to maintain fitness in these disciplines.
My last two runs, 14 miles on Saturday and 8 on Sunday looked like this:
s Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:28 1 0 6 9:09 8:28 7:57 117 139 0 52
2 0:08:44 0:08:29 1 11 0 8:44 8:29 6:27 117 123 0 58
3 0:08:18 0:08:15 1 2 7 8:18 8:15 5:57 122 128 0 53
4 0:08:28 0:08:13 1 0 3 8:28 8:13 6:20 122 129 0 49
5 0:08:29 0:08:27 1 0 8 8:29 8:27 7:36 124 134 0 48
6 0:08:18 0:08:16 1 11 13 8:18 8:16 7:15 131 142 0 56
7 0:08:35 0:08:35 1 0 0 8:35 8:35 8:02 127 130 0 50
8 0:09:34 0:08:53 1 19 8 9:34 8:53 3:30 121 128 0 45
9 0:08:36 0:08:33 1 6 3 8:36 8:33 7:13 127 132 0 51
10 0:08:45 0:08:41 1 4 0 8:45 8:41 7:13 128 135 0 51
11 0:08:48 0:08:49 1 0 0 8:48 8:49 7:03 130 133 0 54
12 0:08:34 0:08:33 1 0 5 8:34 8:33 6:27 133 136 0 57
13 0:08:36 0:08:21 1 0 5 8:36 8:21 7:44 132 141 0 53
14 0:08:30 0:08:30 1 1 0 8:30 8:30 6:52 136 139 0 57
Summary 2:01:29 1:59:03 14 55 58 8:40 8:30 3:30 126 142 0 734
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:52 0:09:08 1 0 6 9:52 9:08 7:37 113 138 0 48
2 0:09:27 0:09:24 1 11 0 9:27 9:24 6:55 114 125 0 56
3 0:09:04 0:08:25 1 2 6 9:04 8:25 6:40 123 151 0 43
4 0:09:11 0:08:13 1 10 12 9:11 8:13 6:48 138 169 0 44
5 0:09:08 0:08:28 1 8 0 9:08 8:28 7:17 129 150 0 43
6 0:08:53 0:08:16 1 0 4 8:53 8:16 7:31 127 150 0 42
7 0:08:59 0:08:38 1 0 2 8:59 8:38 7:53 124 142 0 45
8 0:09:15 0:08:55 1 8 8 9:15 8:55 8:09 122 149 0 37
9 0:00:06 0:00:06 0.01 0 0 8:31 8:03 8:56 123 123 0 0
Summary 1:14:00 1:09:33 8.01 38 38 9:14 8:40 6:40 123 169 0 358
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
It's time to celebrate.
The election is over and so are all of those assinine commercials. Talk about a bunch of childish BS. How has our political system evolved into this? And, the candidates have the nerve to shove their nonsense down our throat.
I personally want to thank who ever invented the "Digital Video Recorder." This device allowed me to record portions of programs and as I would watch I was able to fast forward past all of the commercials. That was great.
Enough on this.
Well the event season is almost over. My wife and I are running an event this weekend called the Hot Chocolate 15K. We will run together at her pace.
We practiced our pace last weekend as we ran 8 miles on Sunday. The pace will be plus or minus 9:00 per mile. I know Beth's competitive juices will kick in and it may be slightly faster. I will have to make sure she does not get ahead of herself.
I always look forward to this event. After the run you walk into the finish area and there will be chocolate everywhere. Chocolate fountains, bananas, candy, etc. We will have a lot of chocolate to take home.
Training/fitness has been going well. I have been doing elliptical in the morning before breakfast and biking or running in the afternoon. Not every day mind you. But today is a good example.
Before breakfast I did 5 miles on the elliptical and this afternoon I will run 6-8 miles. For lunch I treated my abs to the P90X Ab Ripper workout. I have yet to do all of the workout. It reminds me how week my abs are. But, in a few weeks they will be so much stronger.
Of course, I am also swimming and biking a couple times per week to maintain fitness in these disciplines.
My last two runs, 14 miles on Saturday and 8 on Sunday looked like this:
s Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:28 1 0 6 9:09 8:28 7:57 117 139 0 52
2 0:08:44 0:08:29 1 11 0 8:44 8:29 6:27 117 123 0 58
3 0:08:18 0:08:15 1 2 7 8:18 8:15 5:57 122 128 0 53
4 0:08:28 0:08:13 1 0 3 8:28 8:13 6:20 122 129 0 49
5 0:08:29 0:08:27 1 0 8 8:29 8:27 7:36 124 134 0 48
6 0:08:18 0:08:16 1 11 13 8:18 8:16 7:15 131 142 0 56
7 0:08:35 0:08:35 1 0 0 8:35 8:35 8:02 127 130 0 50
8 0:09:34 0:08:53 1 19 8 9:34 8:53 3:30 121 128 0 45
9 0:08:36 0:08:33 1 6 3 8:36 8:33 7:13 127 132 0 51
10 0:08:45 0:08:41 1 4 0 8:45 8:41 7:13 128 135 0 51
11 0:08:48 0:08:49 1 0 0 8:48 8:49 7:03 130 133 0 54
12 0:08:34 0:08:33 1 0 5 8:34 8:33 6:27 133 136 0 57
13 0:08:36 0:08:21 1 0 5 8:36 8:21 7:44 132 141 0 53
14 0:08:30 0:08:30 1 1 0 8:30 8:30 6:52 136 139 0 57
Summary 2:01:29 1:59:03 14 55 58 8:40 8:30 3:30 126 142 0 734
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:52 0:09:08 1 0 6 9:52 9:08 7:37 113 138 0 48
2 0:09:27 0:09:24 1 11 0 9:27 9:24 6:55 114 125 0 56
3 0:09:04 0:08:25 1 2 6 9:04 8:25 6:40 123 151 0 43
4 0:09:11 0:08:13 1 10 12 9:11 8:13 6:48 138 169 0 44
5 0:09:08 0:08:28 1 8 0 9:08 8:28 7:17 129 150 0 43
6 0:08:53 0:08:16 1 0 4 8:53 8:16 7:31 127 150 0 42
7 0:08:59 0:08:38 1 0 2 8:59 8:38 7:53 124 142 0 45
8 0:09:15 0:08:55 1 8 8 9:15 8:55 8:09 122 149 0 37
9 0:00:06 0:00:06 0.01 0 0 8:31 8:03 8:56 123 123 0 0
Summary 1:14:00 1:09:33 8.01 38 38 9:14 8:40 6:40 123 169 0 358
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
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