Non running day

Today I decided to get in the gym for a little biceps work. My mass has shrunk considerable since last year and its almost embarrassing.

Seated Preacher Curls: 4 x 15-20 @ 75
Concentration Curls: 4 x 12 @ 30

Then went and did 30 minutes of my programmed course on the Elliptical machine. Burned 336 Calories.

Not bad for a "rest day". Need to remember to get some Vassie for tomorrow's run which I'm going to try and do 6 miles. I think that would be a new record for me. At least since Ricks when I really screwed up my knee running with Sarah Bowman.

Back to the treadmill

I was very eager to get back to the treadmill. I didn't run much last week since I was tapering for the swim meet.

So here's what I did:

3.0 - 3 x (.85m run, .15m walk)(6.8, 7.0, 6.8mph) @ 2.5% grade
2.0 - 2 x (.85m run, .15m walk)(6.5, 6.5mph) @ 2.0% grade
.25 - .125 @ 8.0mph, .125 @ 7.0 mph

5.25 Miles Total

I need to get some vaseline. There some rubbing happening on the inside of my leg. Started to burn. I was going to go for 6 today, but decided not to keep going past 5 to avoid a blister. Will do 6 next time though.

Short Run

Last Saturday I was out in the garage filling up my bike tires with air when I got bit by two or three mosquitos on my right ankle. Man it has swollen up pretty good and is very itchy. It's weird cause my right shoe is a little tighter than my left one now. Due to this weekend's swim meet, I'm tapering so today's run was half distance:

2.0 miles - 2 x (.90 m run, .10 m walk) @ 7.5 and 7.8 mph @ 2% grade
.75 miles - 2 x (.25 run, .125 walk) @ 8.5 and 9.0 mph

I think 9.0 mph on the treadmill isn't good for it. It gets real loud and after a few seconds of 9.0 mph it drops down to 8.0, but I'm definitely not going that slow in fact I think I'm going faster. The left treadmill isn't as good.

Good run.

First outside ride of the season

This morning since I had to work decided to bike in since I wouldn't be able to ride out to Garr Ranch as planned. It was a nice ride until I got to Centerville where the headwind was pretty vicious and I ended up dropping my average speed 3 mph. Went from close to 20 mph average down to 17.4 by the time I got to work. Here are the overall stats:

Distance: 31.6 miles
Time: 1:49
Avg Speed: 17.3 mph

Double that for when I go home too. Except hopefully its faster since I'll have the wind to my advantage. What a beautiful day!

Run to the Club and table tennis play this evening

At 1:30pm I ran over to the club to meet a welder to fix all the tables. I met George there and the welder guy was way late. After he got all of them welded I ran back to work.

Then a couple hours later picked up Austin at the Central station and went over to the club. I played Lailing Ma and took a game off him and the others were fairly close. That's the first time I've beaten him in a game. I also lost to Yihlin Chan 3, but won two. They were all close games too and were fun. The other players I ended up hitting with were smashes where I would win 3 out of 3 or 3 out of 4. That included Carlos which usually goes pretty close. I felt great. I was getting weak, hot and tired, but I snapped in my head that I wasn't going to get lazy and I flipped a switch in my head and started running for the ball, being light on my feet and playing more aggressively. My game improved dramatically. I felt a little energized like my favorite wild animal, the Honey Badger.

Strong finish

Feeling a little more fatigue than normal. My diet has been very strict the past couple days and I've been losing good, but the problem is that it leaves very little extra energy. Takes more will to really push it. Which I did today. I started out hoping to do 6 miles, but about 2 miles into it decided to just do the 5.5.

At Mile 3 Sherry Babcock came in and used the other treadmill. Then at Mile 4, Joanna Kennedy came in and she always uses just the treadmill, so I decided to just finish mile 5, not be a treadmill hog and let her take mine. So I ran the full 5th mile straight and at a strong pace:

4.0 miles - 4 x (.85 - .90m run, .15 - .10m walk) 6.5, 6.8, 7.0, 7.2 @ 2.0% grade
1.0 miles - 1 mile run @ 7.5 mph

5.0 miles @ 46:28

Stretched out good before and after. Felt great! Would like to get up to six soon. Tonight I'll be watching Survivor at work downstairs and I'll be on the treadmill again. Not sure if I'll be running though. If I do, I'll make another post.

Little bit of biking and dodgeball

At lunch I only had 45 minutes so I did 30 minutes on the bike: 5 sets of 6 intervals. Then did 5 minutes of crunches. Was late for a meeting that I forgot about.

Then had to leave early to get my car and go straight to a youth activity. We played several rounds of dodgeball. I did better than last time and was able to hold on to ball that was thrown at me. Still dropped a couple, but for the most part was dominating and won for our team.

It's warming up. I think I'll play a 50 miler out to Garr Ranch on Antelope and back home this Saturday.

Good run

Felt like this today on the treadmill:


5.0 miles - 5 x (.80m run, .20m walk) @ 6.5, 6.8, 7.0, 7.2, 7.5 mph @ 2.0 % grade
.5 miles - 2 x (.125m run, .125m walk) @ 7.0, 8.0 @ 2.5% grade

5.5 miles total

Third day this week I've run

This is a record breaking week. I've never run this far in one week: 15.5 miles total

Here's what I did today:

4.0 miles - 4 x (.85 m run, .15 m recover) @ 6.5, 6.8, 7.0, 7.0 @ 2% grade
1.0 miles - 4 x .25 m run (6.5, 7.0, 7.5, 6.0)
.5 miles - .125 m @ 9.0 mph, .125 @ 4.0 mph

5.5 miles total

Felt great about this workout. The key for me is to spend some good time stretching before hand. That way I feel loose and not tight. Tight = more likely to make excuses to quit early.

Biked and lifted and biked

I noticed this morning that I'm not only losing weight in general, but muscle as well. So today I decided to lift at lunch for half an hour. I did 5 sets of bench machine, 4 sets of rows. Nothing major, and nothing that I'm sure will actually make a difference, but its something I need to do more of or I'm gonna be skinny AND flat.

Biked for 34 minutes. 28 minutes into it one of the coworkers using the treadmill pointed the fan right at me. Man was that a big difference. It felt great. Good workout, but I'm afraid I'm not getting enough protein so I went to get some beef jerky afterwards.

When I got home I watched Survivor while biking. Nothing major intense, just a steady easy pace (15mph). Sure makes exercise go quick when you aren't even thinking about it. Problem is, you don't get much benefit out of it. But at least it's better than sitting there with a bag of chips.

Pushing through the pain

Dude I hate running. It's not fun at all. I don't see how Cathi can do miles upon miles of it. Today I set a mental goal to do the following and I stuck with it.

4.0m - 4 x (.80m run, .20 m walk) @ 6.5, 6.8, 7.0, 7.0 @ 2.0% grade
1.0m - 4 x (.125m run, .125m walk) @ 8.0, 8.5, 9.0, 9.0) @ 2.5% grade

5.0 miles @ 50:00 exactly

Now if I can just eliminate the walking breaks....

Racquetball signoff

Got to Surf N Swim at 6:00 this morning and there were already 6 people there. I played doubles with Eric and we beat Brett and Shawn, then played Blair and Steve and beat them twice. Then lost to Blair and Steve. Eric had to leave so I played cut-throat with Blair and Steve and lost both times to Blair. Need to keep up the intensity. I play best when I play with energy. I'm not a good enough shot to play lazily.

I have three weeks before the swim meet, so I think I'll give up racquetball now to get in more swimming. It's crowded now anyway. So good bye for now. I'll be back in October.

At lunch I ran the following:

4 x (.80m run (6.5, 6.8, 7.0, 6.8 mph), .20m walk (4.0)) @ 2.0 grade
4 x (.20m run (7.5, 8.0, 8.5, 9.0), .05m walk (4.0) @ 2.5 grade
.25m @ 6.0 mph

5.25 miles @ 52.30

Very good run. Was only planning on 4.0 miles. Felt great.

My arm is doing good now

Typically by Friday my arm is killing me after only a few minutes of playing racquetball, but today it was fine the whole time. I'm not hitting it less intense, I think I'm doing better putting the arm band in the right spot and the tendon is getting used to it probably. Today I played better than yesterday, but still far from where I want to be. Sad thing is I probaly only have a month or less of play before I have to hang up my racquetball racket.

Played for 2 hours this morning and met Trent for the first time who is a good player. He beat me 15-12 in singles.

Steve almost got knocked out

Today there were alot of people (9 total) with two courts so I sat out for the first 10 minutes being there. Played doubles with Dad and won one game and lost the other. Then played doubles with Blair. Steve served up and Blair really drilled him good in the back. It dropped Steve to his knees, when he got up he was hobbling as if he had been clocked in the chin. I've never seen that before. He was hit hard that's for sure.

My game today was a little better than Monday, but still off. I need to do drills on my back hand and do better about watching the ball. Hopefully tomorrow my arm isn't that sore. Otherwise I'll be swimming.

Run and Elliptical

Ran to the bank and then up the steep hill that Mike Carroll and I used to do when I was working at Deseret Gym. Then ran back to work. It was really windy which was nice. Here's a map of the 2 mile route.


Then did some serious Elliptical for 30 minutes. Great lunch break!

Good run

Need to get back into running and I felt motivated so after a good stretch I did:

3.5 miles - .8m @6.5mph, .2m @ 4.0 mph, .8m run @ 6.8, .2m walk @ 4.5, .8m @ 7.0, .2m @ 4.0, .125 @ 8.0, .125 @ 4.5, .125 @ 9.0, .125 @ 5.0

Did this run in 33 minutes. Then did 26 minutes on the bike sets of 6 minutes easy to hard.

Got up a good sweat and felt great about this workout.

Too crowded

Went to Layton and played doubles with Brett against Blair and Steve. We should have won by I ended up doing terrible shots and they came back to win. Then Shawn and Eric came, and then Lori came. It was too many people for one court so after another doubles match which I choked on, I decided to just go swim instead since I was playing so badly.

For lunch I did 42 minutes on the bike. I only had that much time. Did 7 sets of 6 minutes easy to hard.