Archive for July 2013

July 17th, 2013 (Wednesday)

226 (better) when I woke up this morning and 226.5 after evening run – then 225.5 after swim

Run tonight was on the treadmill again with more emphasis on speed.  I did 3.71 miles in 30 minutes – so less than last night (by 0.05 miles) but I spent good time at some higher speeds that I haven’t done in quite some time.

I broke down the run into 5 minute cycles with each cycle broken down into 5 1 minute periods that went in order.  Each cycle was:

  • 1 minute at 4 mph
  • 1 minute at 7.5 mph
  • 1 minute at 8 mph
  • 1 minute at 8.5 mph
  • 1 minute at 9 mph

I did 6 of these cycles.  The first couple periods at 9 mph were ok but the remaining ones required a bit of concentration and push to get through but overall it went pretty well.

After the run I got in the pool to do resistance exercises and some laps.  Was probably in the pool about a half hour tonight.

July 16th, 2013 (Tuesday)

229 when I woke up and 230 after run in the evening – then 229 after swim.

Run today was on the treadmill shooting for some speed.  I did 3.76 miles in 30 minutes done in 3 10 minute cycles.  Each cycle started with 1 min of walking at 4 mph and then 9 minutes of running.  First cycle I did 4 minutes at 7.5 mph to test out my legs and then 5 minutes at 8 mph.  The 2nd and 3rd cycles were 9 minutes of 8 mph each.

Overall the run felt pretty good – things felt pretty solid and I had no issues with the speed.  I was a bit uncertain how the treadmill would go since I hadn’t run on it since mid June so I was pleasantly surprised there.  Actually got of the treadmill energized which was a nice as well.

After the run I got off the treadmill and joined the wife and kids in pool for about an hour.  I did some laps and generally splashed around.  I also have been playing with some resistance motions in the pool for the chest and back and biceps and triceps.  These seem to be helping to tone and strengthen my muscles – appears noticeable anyway.

I also did some chin ups today – I think 3 sets of 5 chin ups – not a huge number but it is a fair bit of weight to move and it is going to take some practice to get that number up.

Even though the weight doesn’t seem to be going in the right direction everything seems to be tightening up nicely and I have good energy – so a positive start to get moving for this round of training.

Disney Pieces of Magic

I while back I mentioned Disney “pieces of magic” that I use as carry alongs as reminders of my family while I run.  I finally managed to create a page describing them and have put that page up here:


July 13th, 2013 (Saturday)

231 when I woke up and 229.5 after run(s) – too much coke and snacks yesterday.

I did a 4.5 mile run outside in 41 minutes (3 minutes faster than the same distance earlier in the week) and then did a 0.77 mile run in under 10 minutes with my son right after I was finished the longer run.

Run felt really well and I definitely felt like I was focused and everything was working properly.  No real issues with my legs – the ached in my right thigh just above my knee did not come up today so that appears to have healed and was probably just a left over of the shoveling and wheelbarrow from late last week / early this week.

I did spend a bit of time in the pool yesterday but didn’t really push and try to burn any real calories at all.  Today is supposed be warmer out so I suspect I will be spending a fair bit of time in the pool later today and will need to make sure I do some laps and some resistance movements.

July 11, 2013 (Thursday)

229 when I woke up this morning and 227.5 after the morning run.

Run this morning was 4.5 miles in 44 minutes outside – same route and almost exactly the same time as yesterday.  First mile or so was a little rough but after that I settled in and things felt pretty good.  My right thigh just above my knee was aching a bit but seems to be ok – probably just needs to be worked in a bit better.

Weight was a bit disappointing today but probably understandable as we went out to a restaurant for breakfast yesterday and I had a bagel with cream cheese for lunch as well.  I then also had a bunch of coke and some licorice through the day – it should probably have all added up to weigh gain yesterday so I should feel lucky that I stayed steady instead.

I did spend a couple hours in the pool yesterday with the wife and kids as well.  While in there I tried a bunch of things to see what will work for me for resistance exercises for upper body muscle toning and I found a bunch of things that should work but need to do some research on good ways to increase cardiovascular strength and lung capacity plus ways to build leg strength.  I know swimming laps would work for all 3 of those items but the pool isn’t long enough for that to work real well so I will see if I can find something to do with maybe bungee harnesses or something like that.  Once I figure out a plan I will post it up here.