Weekly Training Report for 2013-05-05

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May 042013
 

Workouts 11
Time 409 min
Running 21.7 miles
Walking 4.0 miles
Core Fitness 4 min
Weights 105 min

  • mon: Neighborhood wal. Walked 2.0 miles for 35 minutes . Kept HR around 100
  • mon: P90 Sculpt. Lifted for 35 minutes . Nice hard workout: Push-Ups, Heavy Pants, Military Press, Standard Bicep Curls, Back Scratches, Lunges, Fly Push-Ups, Back Flys, Swimmer’s Press, Open Bicep Curls, 2 Arm Kick Backs, Lunge & Squat, 7-7-7 Push Ups, Lawnmower, Shoulder Flyss, Bicep 21?s, Chair Dips, 3 Part Squats
  • tue: P90 Ab Ripper. Exercised. Wow this is hard. had to pause program 3 times. All of this in 4 minutes: 100 ab blaster crunches: Standard Crunches, Right and left side crunches, Elbow to knee crunches, Superman crunch, Leg lifts, Ins and outs, AB hip rock, Bicycles, Full body crunch
  • tue: Fast pace run. Ran 2.7 miles for 24 minutes at 8:53 pace. Nice pace run on rolling hills
  • wed: Neighborhood walk. Walked 2.0 miles for 35 minutes . I kept HR around 100
  • wed: P90 Body Sculpting I+II. Lifted for 35 minutes . I think I got the weights right this time! Push-Ups, Heavy Pants, Military Press, Standard Bicep Curls, Back Scratches, Lunges, Fly Push-Ups, Back Flys, Swimmer’s Press, Open Bicep Curls, 2 Arm Kick Backs, Lunge & Squat, 7-7-7 Push Ups, Lawnmower, Shoulder Flyss, Bicep 21?s, Chair Dips, 3 Part Squats
  • thu: P90 Ab Ripper. Exercised for 4 minutes . This continues to hurt me a lot. 100 ab blaster crunches: Standard Crunches, Right and left side crunches, Elbow to knee crunches, Superman crunch, Leg lifts, Ins and outs, AB hip rock, Bicycles, Full body crunch
  • thu: Pillings Pond and Wildwood. Ran 4.9 miles. Slow heart rate conditioning run. Kept HR in the zone of 125-135
  • sun: Easy 2 miles. Ran 2.0 miles. Just an easy run to warm up for my strength workout. I got back from my jog and my new CW-X Men’s Stabilyx Running Tights had arrived. So I had to put them on and head back out. My knees have been a bit achy and these help tremendously!
  • sun: P90 Body Sculpt. Lifted for 35 minutes . I definitely got the weights right this time! I only had to switch to knee pushups on last few and I was able to complete program without pausing. My chair dips were pretty pathetic and I needed to bend knees to complete.

    Push-Ups, Heavy Pants, Military Press, Standard Bicep Curls, Back Scratches, Lunges, Fly Push-Ups, Back Flys, Swimmer’s Press, Open Bicep Curls, 2 Arm Kick Backs, Lunge & Squat, 7-7-7 Push Ups, Lawnmower, Shoulder Flys, Bicep 21?s, Chair Dips, 3 Part Squats

  • sun: Lynnfield 12 mile course. Ran 12.1 miles for 128 minutes at 10:35 pace. Let me count the way that this sucked. I could not sleep last night and was up to 3:30 am tossing and turning, I did all those lunges and squats yesterday and I was feeling very low energy. Just glad to get it done.
 Posted by at 8:00 pm

Weekly Training Report for 2013-04-28

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Apr 272013
 

Workouts 6
Time 287 min
Running 18.0 miles
Core Fitness 50 min
Weights 35 min

  • tue: Lynnfield 3 mile route. Ran 3.0 miles. easy low heart rate run to start the week off.
  • wed: Locksley-Essex out and back. Ran 5.1 miles. A little faster run today, but still keeping HR below 150
  • thu: Power 90 Day 1 : sculpt workout. Lifted for 35 minutes . My first Power 90 workout. Mostly I spent this time learning the routine, which I think will take a few iterations. I think I got the weights wrong for a few exercises… to high for some and too light for others. The routine still kicked my ass. Lunge-Squats? ick.
  • thu: Lynnfield 3 mile route. Ran 3.0 miles. A bit tired after my first Power 90 workout so I took this jog extra slow.
  • sat: Lynnfield 6.81 mile loop. Ran 6.8 miles for 74 minutes at 10:52 pace. Great long run this morning. My average HR was 138 for this run and I ended feeling full of energy. This is a cut back week on the distance. next week will be 11 miles. 30 days until Boston’s Run to Remember.
  • sun: P90 Cardio and Abs. Exercised for 50 minutes . Good workout with my first P90 cardio / abs routine. Both workouts took a combined 40 minutes and burned 323 calories with an average HR of 120. It didn’t raise my HR anywhere near how I can push it when running, but I feel like I worked my whole body in the process, not just my legs.

    I am beginning a new 90 transformation which you can read about here: http://overthehill.me/2013/04/28/power-90-spring-2013-day-1/

 Posted by at 8:00 pm

Weekly Training Report for 2013-04-21

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Apr 202013
 

Workouts 5
Time 258 min
Running 21.7 miles
Weights 20 min

  • tue: Upper body workout. Lifted for 20 minutes . I used the weight room at the resort and got a pretty good upper body workout before I needed to head back to the room.
  • tue: Vero Beach Trail Run. Ran 3.8 miles. Great day for a run in sunny florida. I am on vacation to Vero Beach, Florida and decided to brave the 80° heat for a run outside the resort. I stumbled upon a nature preserve with trails and decided to do my first trail running ever. I am glad I did! I wore my heart monitor and kept my heart rate low for this job through the scenic countryside.
  • wed: Vero Beach Trail Run. Ran 3.8 miles. I got a late start and the sun was already pretty high in the sky before I got going. It hit about 80° and humid, but because much of this run is either on trails or on the beach I felt pretty cool the whole way. I tried mightily hard to keep my heart rate in the 130s, but the heat definitely makes that difficult and it hovered around 144 for most of the time.
  • thu: Vero Beach Trail Run. Ran 3.8 miles. Sadly this will be my last run down here in Florida. We head back home to Massachusetts tomorrow. I so much enjoyed running the trails near the resort here that I am motivated to find a similar situation back at home. It was about 85° here and pretty humid, but the cool shade of the trails and the breeze off the ocean made it manageable. My heart rate still was about 10 beats higher because of the heat so it was a little difficult to keep it in my zone. But I am pretty happy with how it turned out.
  • sat: Lynnfield 10.4 mile loop. Ran 10.3 miles for 102 minutes at 9:53 pace.
 Posted by at 8:00 pm

Weekly Training Report for 2013-04-14

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Apr 132013
 

Workouts 4
Time 204 min
Running 17.7 miles

  • mon: Recovery run. Ran 3.0 miles. Feeling very tired after my efforts yesterday. I kept this nice and easy with my heart rate in the right zone and just tried to shake out the pain from yesterday.
  • tue: Lynnfield 3.63 out and back. Ran 3.6 miles. Another blah sort of day. Can’t seem to muster much energy or wind. Still, I was able to get the job done and in the end that is what really counts.
  • wed: Locksley-Essex out and back. Ran 4.2 miles. Easy run keeping my heart rate low. I just feel so tired… So very, very tired. This seems to be a trend, for three days after my long run I’m a wreck and then slowly I get my energy back.
  • sat: Lynnfield 6.8 out and back. Ran 6.8 miles. I cut back my long run miles from last week to see if I can avoid the 3 days of recovery I have been suffering in recent weeks. Nice and easy out and back run. I used my new Polar heart monitor instead of my usual Garmin GPS/HR monitor combo. Very comfortable chest strap and very responsive monitor. I am very happy with the device so far.
 Posted by at 8:00 pm

Weekly Training Report for 2013-04-07

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Apr 062013
 

Workouts 4
Time 218 min
Running 18.8 miles

  • wed: Lynnfield 3 mile route. Ran 3.0 miles. Really felt like I had no energy and no wind. This was an attempt at a HR training run, but it went badly. My HR was up 15 beats before I even started.
  • thu: Lynnfield 3.63 out and back. Ran 3.6 miles. Another horrible run. My HR was up and I was extremely low energy. Suck.
  • sat: Lynnfield 3 mile route. Ran 3.0 miles. Slightly better run today but HR was still elevated and I felt weak. I followed this with a 3 hour nap and I felt better. I must either have a bug, be suffering allergies or perhaps even recuperating from over doing it last weekend.
  • sun: Lynnfield 9 mile out and back. Ran 9.1 miles for 102 minutes at 11:17 pace. After the horrible running week, this was a pleasant surprise. I kept my heart rate very low, around 138 for most of the run. I did not experience any of the symptoms that I had during the week, and I am forced to conclude that the problems I had all week long were due to overdoing it last weekend.
    Anecdotally I believe that all the low heart rate training is paying off. Prior to starting this extended multi-month experiment I would have been running 13 and 14 minute miles to keep my heart rate in this range, especially for this distance.
 Posted by at 8:00 pm

Weekly Training Report for 2013-03-31

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Mar 302013
 

Workouts 5
Time 303 min
Cycling 21.6 miles
Running 18.3 miles

  • tue: Lynnfield 3.63 out and back. Ran 3.6 miles. Easy heart rate run (mostly) although I threw in a half mile 7:00 pace in the beginning and end. I am on my 4th week of Hal Higdon’s Novice II half marathon schedule.
  • thu: Locksley-Essex out and back. Ran 4.2 miles. Easy run keeping my heart rate low today. Weather was a little colder than I was expecting, but at least it was clear and crisp. I forgot to take my inhaler, which was a mistake. One of these days I’m going to make a better habit of remembering to do it before my runs.
  • fri: Running workout. Ran 3.2 miles. Not much to see here. Just get my heart rate low, around 130, and watched some TV while I got the miles in.
  • sat: Long run on gorgeous day. Ran 7.2 miles for 90 minutes at 12:30 pace. Nice, slow, long run on a gorgeous day. I kept my heart rate low, with an average of 129. I also walked for a minute or so each mile to rest my legs. I feel that my cardio is in good shape, but my stamina it needs a lot of work. This is the end of my fourth week in the Hal Higdon half marathon plan.
  • sun: Lynnfield-Wakefield-Reading-Peabody-Loop. Rode 21.6 miles for 80 minutes at 16.22 mph. First outside ride this season. I kept my heart rate at 130 and still managed to move along at a reasonable speed. What a gorgeous day!
 Posted by at 8:00 pm

Weekly Training Report for 2013-03-24

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Mar 232013
 

Workouts 6
Time 283 min
Running 22.5 miles
Weights 45 min

  • mon: 6.73 Mile Lynnfield Loop. Ran 6.7 miles. Mostly slow run keeping my heart rate down. I do admit to upping the pace a few times for the fun of it. Gorgeous morning for a run!
  • tue: Full body workout. Lifted for 45 minutes . Switched from front facing planks to pushups (sets of 25,20, 15 and 10)
  • tue: TM Heart Rate run. Ran 3.0 miles. Easy pace run on the treadmill to keep the heart rate in the right zone.
  • thu: Treadmill miles. Ran 3.0 miles. I wasn’t feeling the love today on the TM. I couldn’t wait to get off it.
  • sat: Lake Quannapowitt. Ran 5.0 miles. My first training run with a new running buddy around the lake today. She and I will be running in Boston’s Run to Remember half marathon in the Spring. This is her first half and I said I would train with her and run with her. I had to keep asking her to slow down since she was running the long run at her race pace. It is supposed to be “Conversational Pace”, not “Con…..ver…..sa…tional….pace”
  • sun: Pillings Pond and Wildwood. Ran 4.9 miles for 42 minutes at 8:39 pace. Fast run today. Mostly a pretty good groove and I don’t feel that sore afterword. This was in my very thin “Go Run Bionics” from Sketchers. I really love these shoes and they are setting me up for some real barefoot running when the weather turns warmer.
 Posted by at 8:00 pm

Weekly Training Report for 2013-03-17

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Mar 162013
 

Workouts 5
Time 160 min
Running 10.3 miles
Weights 60 min

  • tue: Sherwood Forest Loop. Ran 2.8 miles for 25 minutes at 9:03 pace. I didn’t feel like jogging to day so I just cruised this loop at an easy pace. Heart rate was around 150
  • thu: Jogging between intervals. Ran 1.7 miles for 17 minutes at 10:00 pace. Easy jogging pace between intervals while I let my heart rate recover.
  • thu: 5 x 800 meter intervals. Ran 2.5 miles for 18 minutes at 7:34 pace. This was not a heart rate workout. I wanted to see if the last 6 weeks of slow jogging at 133 HR was making a difference. I think it is since this workout would have been out of my ability level before. Split paces were 7:12, 7:20, 7:30, 7:40 and 7:55. My average HR during this time was 170. Even attempting one half mile in the 7’s before would have put me at 185 HR. The limiting factor was.. well I just couldn’t physically run any faster. This was not on a track, just the normal rolling hills around me. In 2 weeks I will try this on a track. I am feeling very beat up after this workout…pretty much everything aches.
  • sat: Heart rate training run. Ran 3.3 miles. I had planned for a much longer run. After about 1.5 miles I suddenly felt exhausted and almost called my wife to come get me. I think it is a combination of my muscle workout and low calories in my diet right now. I walked/jogged home and felt good I didn’t call for a rescue.
  • sat: Exhausting full body workout. Lifted for 60 minutes . I was going fine until I decide to throw in a few sets of kettle bells. I forgot how much they take out of you.
 Posted by at 8:00 pm

Weekly Training Report for 2013-03-10

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Mar 092013
 

Workouts 7
Time 286 min
Cycling 16.0 miles
Running 14.7 miles
Weights 60 min

  • tue: Inside mounted Trek on Kinetic. Rode 16.0 miles for 50 minutes at 19.20 mph. I had this on a high gear and quick cadence but still struggled to get my heart rate up to 133. This is the first sign that the low HR training is having an effect. Or maybe I was just having a low stress day… LOL
  • tue: Upper body workout. Lifted for 30 minutes . Mostly chest, arms, shoulders, etc. A little work on the core but not a lot.
  • thu: Heart rate training on treadmill. Ran 2.5 miles. I kept my HR at 130 and watched some TV while I put in the time. I feel that I am slowely making some improvement in speed while keeping my HR low.
  • thu: Basic routine. Lifted for 30 minutes . Just some quick st son major muscle groups
  • fri: Treadmill run. Ran 2.5 miles. More slow treadmill time at a low heart rate. Nothing too exciting but I needed to get it done.
  • sat: 6.73 Mile Lynnfield Loop. Ran 6.7 miles. It was bright and sunny out so even through the snow banks crowd me into traffic I ventured out onto the roads. As usual I ran no faster than I could sustain at a target HR of 133 and enjoyed the easy (but slow) run.
  • sun: Heart rate trainnig. Ran 3.0 miles. Easy 3 miler to end the week.
 Posted by at 8:00 pm

Weekly Training Report for 2013-03-03

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Mar 022013
 

Workouts 5
Time 241 min
Cycling 14.1 miles
Running 12.2 miles
Weights 45 min

  • mon: Pillings Pond and Wildwood. Ran 4.9 miles. Low heart rate training continues. I kept this run at an average of 132. I had to walk up most slopes that were more than a couple of degrees in order to keep the HR down. Average speed was about 13/min per mile which is so mechanically slow it is hard to run with good form, but I am working on it.
  • thu: Heart rate training. Ran 3.8 miles. Kept the heart rate down to 129 on average for the run. I had to walk a few stretches to keep it down but I made sure it never dropped below 122. Overall a good run that left me feeling pleasantly tired but not worn out.
  • thu: Full workout, lift to exhaustion. Lifted for 45 minutes . Really pushed the weight and reps and got a nice burn. Been a while since I went to that line and it felt good.
  • sat: Heart rate training, inside mounted bike. Rode 14.1 miles for 50 minutes at 16.92 mph. My ankle was feeling a bit sore so I eschewed the treadmill and jumped on my inside mounted bike. Kept my heart rate nice and constant with the average coming out at 134.
  • sun: TM Miles. Ran 3.5 miles. Low heart rate run on the treadmill. Average HR was 131 for the hour. Pace was as usual very slow.
 Posted by at 8:00 pm