21 July 2015

Gym: 21 July

Treadmill 25 minutes

Chest press 3 sets 10 reps 80 pounds

Lat pulldowns 3 sets 10 reps 100 pounds

13 July 2015

Gym: 13 July

Just 13 minutes interval running and 3 sets 12 reps lat pulldowns at 100 pounds. A light reintroduction to the gym after 2 months away.

18 May 2015

Run: 17 May

I ran a 10K. I finished it at my time target. It was exhilarating, after it was done.

Here are my results.

I did well for me--just doing the 10K is a frakkin' success. My secondary goal was not to come in last, so I made that goal too! I was 10th from last, out of 2,550. But those of us at the end, we worked our asses off to finish, just like the folks at the front of the pack.

Couch to 10K in 4 weeks. I'm stoked.

13 May 2015

Run: 13 May

I decided to finally go on a run outside. I mapped a 6-mile route I wanted to run--I didn't finish it, not remotely.

I discovered (although I'm not surprised) that it's harder for me to maintain a reasonable pace when I'm not on a treadmill. Looking over the data from the activity log on MapMyFitness, my "rest" intervals ended up averaging something around 3.8 miles per hour instead of 3.5 (even though I felt like I was limping through them); the run intervals averaged somewhere close to 9.25 miles per hour instead of the 6.5 I was aiming for (and that is not including the portion of the run that MapMyFitness tells me I ran faster than 12 miles per hour. I might believe that for the first few seconds of a sprint, but not for the time frame it suggests--I was stopped waiting for a red light to turn green so I could cross the road).

That's how even though I only managed a total of 2 minutes or so of running in the almost 22 minutes of the "run," I still managed 1.45 miles. Which only averages about 4 miles per hour--but that's still on track with what I'm aiming for for the 10K on Sunday. I'm hoping I can calm down a little bit so my run portions can be slower but longer.

12 May 2015

Gym: 12 May

50 minutes walk/run on treadmill: 45 minutes intervals of 3 minutes walk at 3.5 miles per hour, 1 minute run at 6.5 miles per hour at 3% incline, 5 minutes cool down at 3.2 miles per hour.

3.42 miles.

06 May 2015

Gym: 6 May

About 30 minutes at the gym today.

Treadmill: 5 minute warmup

Lat pulldowns: 3 sets 10 reps 120 pounds (starting to get too easy--I'm still struggling at the end, but I might need to up the weight or up the reps soon)

Chest press: 3 sets 10 reps 70 pounds (much easier than last time)

Chest fly: 3 sets 10 reps 90 pounds (less weight than the previous time, so I got a third set in, but I was faltering toward the end)

Arm curl: 2 sets 10 reps 60 pounds (the second set was done just a few reps at a time; after the above workouts and the years of not using my biceps, this was harder than I thought it would be)