Week 06 Summary; Week 07 Plan

Week 06:

  • Mon: BodyRock +  Weights
  • Tues: 4.8mi progressive tempo run
  • Wed/Thurs: Rest
  • Fri: 6 mi LSR with hills
  • Sat: Rest
  • Sun: 3.5 mi intervals

Weekly mileage: 14.3 mi

Summary: A lot of rest days this week, because I was at my parents’ house from Thursday night to Saturday evening for a short visit. I’m impressed that I actually got up on Friday – in a different state – and went out for a long run. I had hoped to do 7 miles, but I’d forgotten just how hilly it is where my parents live; that 6 miles involved me walking a couple hills, because, damn. So on one hand, sure, I had a lot of rest days, but on the other hand, I manged to put in 6 miles while on a trip. That’s something, and I’ll take it.

Week 07 Plan:

  • Mon: BR + weights
  • Tues: 4.5 mi tempo (0.75 warmup, 3mi tempo, 0.75 cooldown)
  • Wed: rest or BR + weights
  • Thurs: rest
  • Fri: 7 mi LSR
  • Sat: rest or BR/weights
  • Sun: 4 mi easy

This would put me at 15.5 miles, with 3 days of running, and 2 days of BR/weights/crosstraining. I think 5/7 days with workouts is a worthy goal.

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Week 06: Monday/Tuesday Update

Weeks 04 and 05 seem to have vanished into the ether. Week 04 was a rest week, and then during week 05 I had some personal issues and some physical problems (took my bad neck to a chiropractor, and then was loathe to overwork it after he’d ‘corrected’ it) which combined to kind of wipe that period of time off of the map. No matter now; I’m back on it and looking at the Warrior Dash (Ohio II) coming up on 26 August as well as the Marathon Relay on 29 September.

Monday: I went to the gym and did a 12 min BodyRock to warm up. I didn’t use a video; instead I planned out a workout using moves I already knew:  3x(4x(50/10))

  • Sumo Squat + Knee Lift with a 12 lb medicine ball
  • Forearm Plank 5 sec + leg hops + 17lb kettleball drag
  • Sit Squats + 12lb medicine ball
  • Pushup + Toe Touch + Burpee Jump

I hadn’t really realized how much easier BodyRock was getting when I was doing one per day;  I haven’t done one in over two weeks and it was harder than I remember! After that warmup I did weights: squats, shoulder presses, lat pulldown, weight-balanced pull-ups, and the ab chair. I was exhausted afterwards.

Tuesday: Tuesday I did some speedwork: negative splits on a ~4mi road run. My Garmin footpod and my iPhone GPS disagreed on this run: the Garmin FR60 said I was about 10-15% slower than the GPS. Normally when they disagree, I err on the side of caution and go with whichever form of measurement says I am a worse runner (so that I’m not setting my expectations too high). However, in this case, I really feel like the GPS was correct. It tracked the entire run without losing signal, the road I ran didn’t have a lot of tree cover so I am pretty sure it was getting signal, and I do know the footpod needs to be calibrated soon. Plus, in terms of effort, I felt like I was going faster than the footpod said – and it was good effort, the kind that said you’re running better than you think you are, not the bad kind of exertion level where it’s hot as crap and I feel tired.
 
So if I go by that, I did 4.8 miles total (because I was following the footpod which was underestimating my speed), going from ~11:30/mi pace up to 10:00/mi pace. I kept with negative splits, too: each mile was faster than the last. It felt good.
 
Today I am very, very sore. Especially in my legs. I did bring my gym bag, because I am hoping to get into the gym to do some ab work, if nothing else – but if I am too sore, I’ll take today as a rest day. However, I’m going to visit my parents this weekend, so I would like to get one more workout in before I head up there.
 

Wednesday and Thursday Summary

I forgot to post Wednesday’s summary! Whooooooops.

On Wednesday, I did this BodyRock workout. I’ve done this one before – it was still a burn!

On Thursday, I did weights: upper body mostly, all machines at the apartment fitness room.. 3×10 of shoulder press @20-30 lb, 3×10 of lat pulldowns@80-90lb, 3×10 seated rows @70-80lb, and a bunch of abs in the elevated ab chair of doom.

Both of the days seem a little light, but I have an hour-long run tomorrow (that I will try to get up early for! Ugh) so hopefully that will make up for it.

I have the hot pad on my back/shoulder right now. It’s still a little funny.

Welcome to Healthefficiency

I’m a researcher. If I spent as much time actually working out as I do reading about it, I wouldn’t still have tummy pudge. I love learning about things, but putting it into practice is the hard part. I’m an engineer, so I’m all about efficiency, and if I feel like I’m wasting my time, I stop doing things. This is a great way to suck at consistency. and when you’re trying to get into shape, consistency is key.

This is meant to be a journal which tracks my own exploration into getting healthy, losing weight, building muscle, and training for races — while acknowledging that I’ve got a full time job with a high stress load and a crappy schedule, a part-time graduate degree I’m meant to work on, some health issues to fight, and lots of other responsibilities, including “sleep” and “not getting so stressed I punch someone in the face.” I want to be accountable, even if it’s just to the anonymous Internet. I also want to share the stuff I’ve learned – by researching – and the stuff I’ve learned from experience.

Today is Sunday 01 July 2012, and it seems like the perfect start date for a first post. I’m setting up microgoals and macrogoals for myself — so first, let me explain what I’m working towards at the moment.

  • For my first month, I want to either lose weight or lose inches (losing pounds is not necessarily the same as getting thinner; I am okay with either). This means I’ll be trying to hit a small calorie deficit every day.
  • I am training for the Warrior Dash, which is at the end of August, so I’ll be trying to do weight training twice a week, and BodyRock (body weight HIIT-type exercise) a few times a week. This also means I am aiming for 35-40% of my calories through protein, or 1 g per bodyweight, especially on days I have done weights.
  • I am also training to run a 7.5 mi leg of a marathon relay, which is at the end of September. I’ve created a 12-week training plan using Runner’s World and my previous running experience. July will be the first month of this plan, and since I am recovering from an injury and moving into mid-minimalist running shoes, my goal this month is just to get slow base mileage back up.
  • I need to learn how to be consistent. It’s really difficult right now – I am really busy and really stressed, and fairly injured / in pain. However, that’s what BodyRock is for — the Burn workouts are only 12 minutes, but are enough of a challenge that they feel significant. On days I’m too burnt out to do a larger / longer workout, I can at least run an easy 2, or do 12 min of BodyRock.

So my Month One Macrogoals are

  1. Noticeable difference in body, either weight or inches
  2. Hit 12+ miles per week running to start off training
  3. stick with all workouts for this month (consistency is hard)

And my Week 01 Schedule is:

  • Sun: 2 mi easy run, BodyRock
  • Mon: weights (upper body)
  • Tues:5 mi tempo run
  • Wed: Rest
  • Thurs:BodyRock
  • Fri:6 mi long easy run
  • Sat:weights (legs)

This looks aggressive right now staring me in the face. But Wed/Thurs are easy — I’m exhausted from my job at that point, and I’ve found I skip workouts if they’re scheduled there, so I leave that as my “workout weekend” — and only 3 of the 13 miles have to be at any kind of speed.

We’ll see how I do.