Weekly Training Report for 2012-12-30

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Dec 292012
 

Workouts 10
Time 369 min
Swimming 1.1 miles
Cycling 10.0 miles
Running 14.0 miles
Rowing 2.5 miles
Weights 80 min

  • wed: Upper body workout. Lifted for 40 minutes . I also threw in some calf raises. I think my calfs are still a weak point since the injury.
  • wed: Rowing machine. Rowed 4.0 km for 20 minutes at 7.46 mph. Finished off my cardio with the rowing machine since the treadmill stopped working.
  • wed: Treadmill miles. Ran 3.0 miles for 31 minutes at 10:20 pace. Easy pace run while I watched TV. The TM stopped abruptly after 30 minutes and i could not get it going again. I hope it can be fixed.
  • thu: Inside mounted bike. Rode 10.0 miles for 35 minutes at 17.14 mph. Finished off my cardio on the bike. It has been a while since I was on the bike. I almost forget what “low impact” cardio can feel like LOL.
  • thu: TM miles. Ran 3.0 miles for 30 minutes at 10:00 pace. Easy miles until the TM stopped again. Maybe it is overheating? We are going to get a service guy to come and take a look.
  • fri: Full body plus core. Lifted for 40 minutes . Solid workout including front facing planks, side planks and prone superman. My weights have increased by 55 percent more in the last 4 months. Read that as from pathetic to slightly less pathetic.
  • fri: Inside track at Latitude in Peabody. Ran 4.0 miles for 39 minutes at 9:45 pace. Too small a track to run very fast or corners are dangerous. Just as well as I needed a slowish run. I should have run this slower but there were people running and I just got caught up in the moment.
  • fri: First time swimming laps. Swam 800 yards for 40 minutes at 20 yds/min. I decided to go swimming for the first time today, my birthday. (47 today). I am self teaching myself using a program called Total Immersion, which has a series of drills you master in succession to go from flailing monkey (that’s me) to smooth swimmer. 32 laps in 40 minutes. That is my new low water mark. Only uphill from here.
  • sun: Swimming drills at the gym. Swam 1200 yards for 60 minutes at 20 yds/min. If it is even possible I think I swam slower than the other day. But I increased the distance to 1200 yards And managed to push it for a full hour.

    Just when I thought there were no unexplored paths to complete exhaustion I take up swimming.

  • sun: Around the track at the gym. Ran 4.0 miles for 34 minutes at 8:30 pace. My legs felt a little wobbly after the swimming, but I found my groove after a while and pushed a little faster than usual.
 Posted by at 7:00 pm

Weekly Training Report for 2012-12-23

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Dec 222012
 

Workouts 5
Time 193 min
Running 17.1 miles
Weights 30 min

  • wed: Upper body + core workout. Lifted for 30 minutes . Upper+lower chest, tricep, bicep, shoulders + pushups, (left, right and front facing) planks and superman.
  • wed: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:25 pace. Quick run before dark to get the blood moving. There was a pretty cold wind that made it mildly unpleasant but other than that the run went well.
  • fri: Sherwood Forest Loop. Ran 2.0 miles. Quick run around the neighborhood. Wet and rainy and pretty miserable all around especially since it got dark about halfway through the run. Glad that it’s over with.
  • sat: Around lynnfield. Ran 7.1 miles for 64 minutes at 9:08 pace. It was a good run on a gray and chilly December day. I kept the pace as consistent as steady as I could over the course of the run. I am glad I decide to shorten my run to 7 miles today because I think the planned 10 miles might’ve been a bit much for this week. I’ve had a few weeks with lower mileage and suddenly jumping back up to 10 probably would’ve been a mistake., 37 °F, WC: 28 °F, 17mph W, 70%
  • sun: Pillings Pond Run. Ran 5.2 miles. Untimed run in the cold, chill air. I enjoyed getting outside but I dislike the amount of preparation it takes to find and put on all the cold running gear: Special socks, special briefs, tights, under armor, gortex jacket, gloves, head sock, etc.
 Posted by at 7:00 pm

Weekly Training Report for 2012-12-16

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Dec 152012
 

Workouts 5
Time 189 min
Running 15.8 miles
Weights 45 min

  • wed: Upper body + core. Lifted for 45 minutes . I have started added pushups to my routine. I feel like I am kicking it old school, but maybe the oldies are still goodies. Sets of 30, 20 and 20.
  • wed: Locksley-Essex out and back. Ran 4.2 miles for 40 minutes at 9:28 pace. I was able to get an outside run during daylight today. Kept a solid pace with medium effort. I started listening to “What I Talk About When I Talk About Running” by Haruki Marakami and am enjoying it very much so far.
  • thu: Locksley-Wildwood out and back. Ran 3.1 miles for 25 minutes at 8:10 pace. Fast run, but not to the point of nausea. Considering that this is 5K and my official 5K PR is 27 minutes (8:40) pace I would say I have improved a lot since then. I am feeling much more comfortable in paces under 9:00 for the first time ever.
  • sat: Locksley-Essex out and back. Ran 4.2 miles for 37 minutes at 8:48 pace. I had one too many drinks at the company Christmas party last night and I felt terrible today. I planned on this being a longer run but felt nauseous the whole time.
  • sun: Locksley-Essex out and back. Ran 4.2 miles. Untimed run in the sleet and snow. Pretty miserable conditions but I felt much better than yesterday. It is always nice to get outside, even if it is nasty out.
 Posted by at 7:00 pm

Weekly Training Report for 2012-12-09

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Dec 082012
 

Workouts 7
Time 303 min
Running 13.9 miles
Weights 165 min

  • tue: Treadmill Miles. Ran 3.2 miles for 30 minutes at 9:23 pace. I guess I better get used to the TM because running in the cold and dark isn’t very much fun.
  • tue: Fully body. Lifted for 60 minutes . Solid workout concentrating mostly on the upper body.
  • fri: TM Miles. Ran 3.0 miles for 30 minutes at 10:00 pace. Am I getting used to this cursed machine? Easy miles on the TM while watching TV
  • fri: Core and Upper body. Lifted for 45 minutes . Nothing exciting about this, just banged out the planks and weights
  • sat: Full body, extra core. Lifted for 60 minutes . Trying to feel the burn today so I pushed it pretty hard.
  • sat: Treadmill Miles. Ran 2.5 miles for 26 minutes at 10:24 pace. Slow easy miles on the treadmill.
  • sun: Pillings Pond Run. Ran 5.2 miles. Finally a run outside. It was chilly and damp but at least it was light out and it was not raining.
 Posted by at 7:00 pm

Cold morning run

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Dec 022012
 

Cold morning with snow still on the ground from yesterday. My run took me Pillings Pond and I had to just stop and take a picture when I saw the fog rising from the water

20121202-103358.jpg

 Posted by at 10:37 am

Weekly Training Report for 2012-12-02

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Dec 012012
 

Workouts 5
Time 223 min
Running 11.9 miles
Weights 105 min

  • tue: Locksley-Essex out and back. Ran 4.2 miles. I really wasn’t feeling this very much. I pretty much phoned it in, but I got the miles done.
  • tue: Full body weights. Lifted for 45 minutes .
  • fri: Sherwood Forest Loop. Ran 2.8 miles. Hard, fast run at 5k pace wearing the Go Run Bionics… I am really loving those shoes! I my right calf is a bit sore afterwards.
  • sun: Mostly upper body. Lifted for 60 minutes . I upped my chest press weight 10 pounds and bicep curls 5 pounds. I can feel my upper body strength starting to build a bit recently.
  • sun: Pillings Pond and Wildwood. Ran 4.9 miles. Nice run in the cool morning air. Slow pace in beginning then I upped it to a moderate pace.
 Posted by at 7:00 pm