I did not feel well going into my workout. I had a neck pain that spread into a pretty nasty headache, but I hoped that working out would help alleviate the problem, and thus, I went to the gym to do my scheduled run on the treadmill.
I started off, after walking the first minute, running at 5.5 MPH - a slight increase over the 5.2 I had been running recently. And I felt really good considering the actual run at hand. My breathing was great, my legs were moving just fine, and I was able to keep a steady pace, however my head was pounding. I ran for 10 minutes before slowing to a walk for 2 minutes, where I resumed running for 5 more minutes before again feeling the need to slow due to my head. I ran another 5 minutes over the course of the final 12, but really slowed my pace early to start my cool down.
In total, I completed 2.41 miles in exactly 30 minutes. I ran at 5.5 MPH for 20 minutes for a distance of 1.83 miles, and walked at 4 MPH for 7:30 for 0.50 miles. I rounded out the 30 minutes with a gradual slowing pace for the final 2:30 where I completed the equivalent of another 0.08 miles.
The running was fine, but my head ached too much to complete a full run. Still, given how I felt, to know I was able to fairly easily complete 20 minutes of running at 5.5 MPH is quite an accomplishment. I know my goals are attainable when I am able to do good things on days like these, when I know I'm not anywhere near 100%. Even though it was a disappointment from the perspective of not over achieving, I am happy with the results for the day, and hope to certainly build on those results as the week progresses.
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Day 53: Monday, June 1, 2009
Today was the day to really get back on the horse since my vacation. Today was kind of a mish mash. I did a bit of everything but I will do my best to report what I did as specifically as possible, but no guarantees.
I started out, lowering the weight I was lifting. I did this for two reasons, really - 1) to ensure my form is accurate and 2) because I have a sneaking suspicion that the form I have been using is actually being counterproductive, at least for my left arm. With that said, I began with, what is considered lower, but about where I was before I upped the weights the last time.
I completed bicep curls at 25 lbs. for each arm for 30 reps. I completed 5 reps each at 30 lbs. and then another 10 reps with the 20 lbs. weight. All this, in efforts to improve my left arms balance to the results I feel I'm getting from my right arm.
I also completed the lat pulldown of somewhere between 30 and 40 reps at the 80 lbs. And completed 30 reps of the butterflies, also at 80 lbs. (in the week I did not report each workout, I had upped these weights to 90 lbs., but again, I want to ensure proper form, thus lowered the weights down again).
I also did some stretching and some pushups in between sets. When I was about half way through my workout, I got on the treadmill for 5 minutes and ran at 5.5 MPH for a half of a mile before resuming the weight lifting - I did this to give my muscles a break from the fatigue, so as not to, again, hamper my form due to that fatigue.
I then finished by walking on the treadmill for 3 minutes to cool down.
All in all, it felt like a good workout, and it feels good being back in the groove. Vacations are nice, but having a healthy looking and feeling body is much, much nicer.
I started out, lowering the weight I was lifting. I did this for two reasons, really - 1) to ensure my form is accurate and 2) because I have a sneaking suspicion that the form I have been using is actually being counterproductive, at least for my left arm. With that said, I began with, what is considered lower, but about where I was before I upped the weights the last time.
I completed bicep curls at 25 lbs. for each arm for 30 reps. I completed 5 reps each at 30 lbs. and then another 10 reps with the 20 lbs. weight. All this, in efforts to improve my left arms balance to the results I feel I'm getting from my right arm.
I also completed the lat pulldown of somewhere between 30 and 40 reps at the 80 lbs. And completed 30 reps of the butterflies, also at 80 lbs. (in the week I did not report each workout, I had upped these weights to 90 lbs., but again, I want to ensure proper form, thus lowered the weights down again).
I also did some stretching and some pushups in between sets. When I was about half way through my workout, I got on the treadmill for 5 minutes and ran at 5.5 MPH for a half of a mile before resuming the weight lifting - I did this to give my muscles a break from the fatigue, so as not to, again, hamper my form due to that fatigue.
I then finished by walking on the treadmill for 3 minutes to cool down.
All in all, it felt like a good workout, and it feels good being back in the groove. Vacations are nice, but having a healthy looking and feeling body is much, much nicer.
Monday, June 1, 2009
Week 19-20 Recap
So, I'm sure you noticed that there isn't any "week 19-20 workouts", so how can I have a recap, and why no reported on workouts? Well, that is simple really, I was on vacation. I did manage to workout a few times, but didn't have time to write up the individual reports, so I'll just recap now, and save myself time.
I managed to up the weights I was lifting in my time away (to 30 lb. curls and 90 lb. lat pulldowns and butterflies). I also managed to run at 5.2 MPH for 30 minutes straight on multiple occasions (2 I can think of with certainty off the top of my head). So with that said, things are progressing nicely, however, my food intake has not been as kind to me either.
On Sunday, May 31st, we were coming home, and driving, so fast food was a must. Sad but true reality sometimes. What that did, I'm sure is up my sodium intake and thus my weight retention. No worries, when I got home, I weighed myself in the evening, and then again this morning, so as to have a basis for my average weight, and what I came up with is I now weight 197 lbs. on average. Not good, but not as bad as it could have been since we were eating out quite a bit while on vacation. So, all in all, I've gained 2 pounds in two weeks since being on vacation. I guess I'll take it as a small victory of "maintaining" my weight, even though it was small gains, I know it could have been a lot, lot worse. Starting June 1st, I will get back on the horse and moving back towards my goals.
I managed to up the weights I was lifting in my time away (to 30 lb. curls and 90 lb. lat pulldowns and butterflies). I also managed to run at 5.2 MPH for 30 minutes straight on multiple occasions (2 I can think of with certainty off the top of my head). So with that said, things are progressing nicely, however, my food intake has not been as kind to me either.
On Sunday, May 31st, we were coming home, and driving, so fast food was a must. Sad but true reality sometimes. What that did, I'm sure is up my sodium intake and thus my weight retention. No worries, when I got home, I weighed myself in the evening, and then again this morning, so as to have a basis for my average weight, and what I came up with is I now weight 197 lbs. on average. Not good, but not as bad as it could have been since we were eating out quite a bit while on vacation. So, all in all, I've gained 2 pounds in two weeks since being on vacation. I guess I'll take it as a small victory of "maintaining" my weight, even though it was small gains, I know it could have been a lot, lot worse. Starting June 1st, I will get back on the horse and moving back towards my goals.
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