Another 3.5 miles to add to the distance for this morning. I continued to run at an average pace of 4.4 mph. I believe my avg HR was either 174 or 178, either way higher than I want it. I may have been a bit dehydrated, but I felt good running. I felt easier this morning than when I began running again just a couple weeks ago. Today was 48 minutes of running.
I think I will attempt Sunday a fast mile for time and Monday a 50 min run alternating between 5mph (7 min) and 6mph (2min) followed by a 3mph minute... repeating five times. I should be able to reach 4 miles that way, but I need to keep an eye on this heart!
Friday, August 6, 2010
Wednesday, August 4, 2010
Technogym Training.. Continuing Rehab.
5 Min Walk
Seven Steps of Running
According to Heart Rate:
10:00min @ 165bpm
2:00min @ 150bpm
10:00min @ 170bpm
2:00min @ 150bpm
10:00min @ 170bpm
2:00min @ 150bpm
8:00min @ 185bpm
Today's results:
45 minutes
Avg HR: 164bpm
Distance: 3.31 miles
(Avg Speed: 4.4mph)
I think I will adjust the ten/eight minutes to 165 and the two minutes to 185 and see how that goes for Friday. I may even lower the ten minutes and add an extra couple steps for an additional interval. See you Friday!
Seven Steps of Running
According to Heart Rate:
10:00min @ 165bpm
2:00min @ 150bpm
10:00min @ 170bpm
2:00min @ 150bpm
10:00min @ 170bpm
2:00min @ 150bpm
8:00min @ 185bpm
Today's results:
45 minutes
Avg HR: 164bpm
Distance: 3.31 miles
(Avg Speed: 4.4mph)
I think I will adjust the ten/eight minutes to 165 and the two minutes to 185 and see how that goes for Friday. I may even lower the ten minutes and add an extra couple steps for an additional interval. See you Friday!
Monday, August 2, 2010
"Muscle for Rank"
Quick note on this morning's run:
Comparable to the last 45 min run, with a five minute walk prior, I ran with a HR avg of 172 bpm, at an average pace of 6.4 mph overall, and completing 3.43 miles of distance. I ran the first 10 min at a 5.4 mile pace and then started the intervals when my heart rate got too high. I may have to attempt a heart rate program on the Technogym key to monitor my heart rate training without having to keep such a close eye on it myself. I will have to ask my superiors about that tomorrow. Goodnight!
Comparable to the last 45 min run, with a five minute walk prior, I ran with a HR avg of 172 bpm, at an average pace of 6.4 mph overall, and completing 3.43 miles of distance. I ran the first 10 min at a 5.4 mile pace and then started the intervals when my heart rate got too high. I may have to attempt a heart rate program on the Technogym key to monitor my heart rate training without having to keep such a close eye on it myself. I will have to ask my superiors about that tomorrow. Goodnight!
Sunday, August 1, 2010
Running Forward
"Slip inside the eye of your mind
Don't you know you might find
A better place to play"
CURRENT CARDIORESPIRATORY TRAINING PROGRESS
1st Aug. ... (post 5min warmup) 1 fast mile -running only- [test] in 10min with an avg HR of 188bpm
31st July ... (post 5min warmup) walked/ran 3.3 miles with an avg hr of 164bpm over 45min
27th July ... 2.5 miles 5-10min walk warmup, 25min run (avg 183 bpm during running)
Tomorrow morning will be another long 45min walk/run test. Tuesday will be rest!
I wanted to write a lot more, but I can feel myself fading fast. I'm extremely happy that I no longer need my ankle supports with my new shoes that have a perfect arch for my foot; I'm tempted to buy a backup supply! I am also working hard at cleaning up my diet and made amazing meals today including this chicken rice soup! The best part was it was quick and easy, and even better it made the house smell great! Take a look:
Don't you know you might find
A better place to play"
CURRENT CARDIORESPIRATORY TRAINING PROGRESS
1st Aug. ... (post 5min warmup) 1 fast mile -running only- [test] in 10min with an avg HR of 188bpm
31st July ... (post 5min warmup) walked/ran 3.3 miles with an avg hr of 164bpm over 45min
27th July ... 2.5 miles 5-10min walk warmup, 25min run (avg 183 bpm during running)
Tomorrow morning will be another long 45min walk/run test. Tuesday will be rest!
I wanted to write a lot more, but I can feel myself fading fast. I'm extremely happy that I no longer need my ankle supports with my new shoes that have a perfect arch for my foot; I'm tempted to buy a backup supply! I am also working hard at cleaning up my diet and made amazing meals today including this chicken rice soup! The best part was it was quick and easy, and even better it made the house smell great! Take a look:
Monday, July 26, 2010
Lost at Home
"I hope you’re learning to listen
And I hope you’re learning to stay
And I hope you find what you’re missing
And I hope that you’re making you’re way"
I'm watching "Lost in Translation" (2003 movie) today. It brings me back to my days in Europe, when the language wasnt my own and made me feel lost. When the music channel was all that amused Cem and I with a bit of English language at most hours of the day with the same songs repeating often, those were hard days. And where else do Westerners gather but the (many) local Starbucks that can be found in Barcelona, Spain. But, please don't remind me of the long hours of plane flights! The best flight was the one back to London, Great Britain. Shorter and healthy with great company, good seats, and great food upon arriving home.
Home: a concept I feel mostly while I am working at the club in the four earlier hours of the day. Home: a concept that I do not feel my boss understands with my willingness to be there every morning if not need be for 'my family,' though I do not tell him I feel as though they are all family.
Back to watching the movie. Just the simple sound of a foreign emergency vehicle brings back memories of Spain. Traveling was once a thing I didn't imagine myself doing much of. Today, all I want to do is to travel to as many places as possible. And the movie fails me, or my computer does, and I am turning back to reading Eat Pray Love to travel some more through India. Until later Japan, Spain, Great Britain. Hello again, for a moment, America. Home.
"I just don't know what I'm supposed to be."
"You'll figure that out. The more you know who you are, and what you want, the less you let things upset you."
- From "Lost in Translation"
Today's Song Choice: Insomnia by Electric President
I'm about to get the movie back up and running. Persistance: the one thing I know I have yet to lose!
And I hope you’re learning to stay
And I hope you find what you’re missing
And I hope that you’re making you’re way"
I'm watching "Lost in Translation" (2003 movie) today. It brings me back to my days in Europe, when the language wasnt my own and made me feel lost. When the music channel was all that amused Cem and I with a bit of English language at most hours of the day with the same songs repeating often, those were hard days. And where else do Westerners gather but the (many) local Starbucks that can be found in Barcelona, Spain. But, please don't remind me of the long hours of plane flights! The best flight was the one back to London, Great Britain. Shorter and healthy with great company, good seats, and great food upon arriving home.
Home: a concept I feel mostly while I am working at the club in the four earlier hours of the day. Home: a concept that I do not feel my boss understands with my willingness to be there every morning if not need be for 'my family,' though I do not tell him I feel as though they are all family.
Back to watching the movie. Just the simple sound of a foreign emergency vehicle brings back memories of Spain. Traveling was once a thing I didn't imagine myself doing much of. Today, all I want to do is to travel to as many places as possible. And the movie fails me, or my computer does, and I am turning back to reading Eat Pray Love to travel some more through India. Until later Japan, Spain, Great Britain. Hello again, for a moment, America. Home.
"I just don't know what I'm supposed to be."
"You'll figure that out. The more you know who you are, and what you want, the less you let things upset you."
- From "Lost in Translation"
Today's Song Choice: Insomnia by Electric President
I'm about to get the movie back up and running. Persistance: the one thing I know I have yet to lose!
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