Daily Quote: "If you always put limits on what you can do, physical or anything else, it'll spread over into the rest of your life. It'll spread into your work, into your morality into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyong them." --Bruce Lee
Last week Suzie came home from visiting relatives in upstate New York, therefore had to curtail my swimming, but did increase my running! I'm now running 3 miles on two days...next week I'll increase another day of 3 miles. Last week ran a total of 12 miles...baby steps, baby steps.
SUMMARY: OCTOBER 24-30, 2011
Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 3.0 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 12 miles.
I have no aches nor pain and I'm prepared to slightly increase my mileage next week. The weather in Las Vegas has been perfect...may add another day of running on the roads next week to take advantage of the beautiful weather.
Weight circuit training has hit a plateau, but I'm in no hurry to increase weights anyways. The following is my current routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Sunday, October 30, 2011
Sunday, October 23, 2011
SUMMARY: OCTOBER 17-23, 2011
Daily Quote: "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." --Steve Prefontaine
Today is my rest day, no exercising whatsoever, which gives me time to catch up on my blog. I might not be able to input my exercise everyday, but I will post my week summary.
SUMMARY: OCTOBER 17-23, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles) Swim 25 laps.
Thursday: Run 1.5 miles, loop around home. (9:44 minute miles) Swim 25 laps.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: REST DAY
Total Weekly Mileage: 11:0 miles.
I enjoyed my running last week, no pressure of racing goals, just steady exercising. I ran the same weekly mileage the previous week, but in a different order, and next week I'll increase one of my runs to 3.0 miles, which will be my longest run post-cancer. I should be able to run 3 miles, but will listen to my body and react accordingly.
Suzie was on vacation visiting relatives in upstate New York, therefore I had time during my days off to add a little swimming to my exercise routine...swimming was refreshingly different and was surprised how easily my body could still swim. I should do more swimming in the future.
My weight circuit training is coming along, my body had adapted to certain exercise machines and had to increase the weights. The following is my current routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I don't really enjoy lifting weights, but do receive a certain feeling of self-satisfaction when my body has adapted and need to increase weights! I only lift weights twice a week, which isn't that big of a chore, although once my mileage increases to about 60 miles per week I'll find it difficult to find time to squeeze in the weight training with working 12-hour days as a cab driver.
Today is my rest day, no exercising whatsoever, which gives me time to catch up on my blog. I might not be able to input my exercise everyday, but I will post my week summary.
SUMMARY: OCTOBER 17-23, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles) Swim 25 laps.
Thursday: Run 1.5 miles, loop around home. (9:44 minute miles) Swim 25 laps.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: REST DAY
Total Weekly Mileage: 11:0 miles.
I enjoyed my running last week, no pressure of racing goals, just steady exercising. I ran the same weekly mileage the previous week, but in a different order, and next week I'll increase one of my runs to 3.0 miles, which will be my longest run post-cancer. I should be able to run 3 miles, but will listen to my body and react accordingly.
Suzie was on vacation visiting relatives in upstate New York, therefore I had time during my days off to add a little swimming to my exercise routine...swimming was refreshingly different and was surprised how easily my body could still swim. I should do more swimming in the future.
My weight circuit training is coming along, my body had adapted to certain exercise machines and had to increase the weights. The following is my current routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I don't really enjoy lifting weights, but do receive a certain feeling of self-satisfaction when my body has adapted and need to increase weights! I only lift weights twice a week, which isn't that big of a chore, although once my mileage increases to about 60 miles per week I'll find it difficult to find time to squeeze in the weight training with working 12-hour days as a cab driver.
Tuesday, October 18, 2011
Increasing Weights
Daily Quote: "Each strength training exercise you do should cause you to feel muscle “fatigue” within 15 repetitions (or fewer). Muscle fatigue feels like you couldn’t possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go on forever because the resistance you’re using is so easy, then it’s time to take it up a notch." --Jason Anderson, Certified Personal Trainer
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 140 bpm. Shoes: ASICS Trainers. Run felt very easy, which makes it a perfect recovery run from yesterday's 2.5 miler
As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training. A few of the exercises are becoming too easy and will increase the weights by five pounds...the leg press, chest press, and lat pull are due to be increased. My shoulders are no longer sore, but as a precaution will continue with light weights on the shoulder press this week.
The following is my weight circuit training today:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow's plan is to run 2.5 miles on the treadmill. I should run at least one day outside so my body becomes somewhat accustomed to running on uneven and hard surfaces...maybe this weekend I'll run once outside. The weather forecast this week is perfect for running in the mornings!! I'm a still a little leery about running outside due to auto exhaust and paranoid I'll get cancer again.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 140 bpm. Shoes: ASICS Trainers. Run felt very easy, which makes it a perfect recovery run from yesterday's 2.5 miler
As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training. A few of the exercises are becoming too easy and will increase the weights by five pounds...the leg press, chest press, and lat pull are due to be increased. My shoulders are no longer sore, but as a precaution will continue with light weights on the shoulder press this week.
The following is my weight circuit training today:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow's plan is to run 2.5 miles on the treadmill. I should run at least one day outside so my body becomes somewhat accustomed to running on uneven and hard surfaces...maybe this weekend I'll run once outside. The weather forecast this week is perfect for running in the mornings!! I'm a still a little leery about running outside due to auto exhaust and paranoid I'll get cancer again.
Monday, October 17, 2011
Feeling GOOD!
Daily Quote: "You want me to do something... tell me I can't do it." --Maya Angelou
The above quote reminds me of the time when the doctors told me that I would be too sick and weak to continue driving my taxi for 12 hours a day and highly recommended to take a medical leave of absence. I took that as a challenge and continued to work thoughout my chemotherapy and radiation therapy.
Morning resting heart rate: 49 bpm. Feeling rested and eager to run.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: 9:00 a.m. Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.
No aches nor pain and ran strong with good form throughout the 2.5 miles. Felt exuberant after my run and could easily have ran farther. I should be able to increase my mileage to 3.0 miles next week!
Tomorrow's plan is to run one mile and a round of weight circuit training.
The above quote reminds me of the time when the doctors told me that I would be too sick and weak to continue driving my taxi for 12 hours a day and highly recommended to take a medical leave of absence. I took that as a challenge and continued to work thoughout my chemotherapy and radiation therapy.
Morning resting heart rate: 49 bpm. Feeling rested and eager to run.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: 9:00 a.m. Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.
No aches nor pain and ran strong with good form throughout the 2.5 miles. Felt exuberant after my run and could easily have ran farther. I should be able to increase my mileage to 3.0 miles next week!
Tomorrow's plan is to run one mile and a round of weight circuit training.
Sunday, October 16, 2011
SUMMARY: OCTOBER 10-16, 2012
Daily Quote: "An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school." --David Walters
Normally I rest on Sunday, but Suzie is in New York and this morning was beautiful out there...decided to do an easy lap around my neighborhood. Running outside definitely beats the treadmill!
Morning wakeup resting heart rate: 44 bpm. Heart rate is good enough to run again!
Weather: 9:00 a.m. 66 degrees, sunny, humidity 13%, winds south at 10 mph.
Course: Loop around neighborhood; west on Upland, south on Jones, west on Alta, return home on Upland.
Workout: Warmup 10 minutes of racewalking. Run; 1.5 miles at 9:45 per mile pace. Cool down, 10 minutes of racewalking. Easy effort, felt no strain and no pain nor aches. Average heart rate: 141 bpm. Cardiac drift 152 bpm. Shoes: ASICS Trainer.
It felt great to run outside again, but will return to the treadmill next week as a precaution against exhaust pollution...don't want to risk getting cancer again.
SUMMARY: OCTOBER 10-16, 2012
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles)
Thursday: NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Run 1.5 miles, loop around home. (9:45 minute miles)
Total Weekly Mileage: 11:0 miles.
I'm very happy with my current progress! I did struggle at the beginning of the week therefore planning on repeating last week's training as to allow my body to fully adapt before I increase mileage again.
I'm currently working out with two weight circuit training sessions, considering on increasing the weight training to three times a week.
Normally I rest on Sunday, but Suzie is in New York and this morning was beautiful out there...decided to do an easy lap around my neighborhood. Running outside definitely beats the treadmill!
Morning wakeup resting heart rate: 44 bpm. Heart rate is good enough to run again!
Weather: 9:00 a.m. 66 degrees, sunny, humidity 13%, winds south at 10 mph.
Course: Loop around neighborhood; west on Upland, south on Jones, west on Alta, return home on Upland.
Workout: Warmup 10 minutes of racewalking. Run; 1.5 miles at 9:45 per mile pace. Cool down, 10 minutes of racewalking. Easy effort, felt no strain and no pain nor aches. Average heart rate: 141 bpm. Cardiac drift 152 bpm. Shoes: ASICS Trainer.
It felt great to run outside again, but will return to the treadmill next week as a precaution against exhaust pollution...don't want to risk getting cancer again.
SUMMARY: OCTOBER 10-16, 2012
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles)
Thursday: NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Run 1.5 miles, loop around home. (9:45 minute miles)
Total Weekly Mileage: 11:0 miles.
I'm very happy with my current progress! I did struggle at the beginning of the week therefore planning on repeating last week's training as to allow my body to fully adapt before I increase mileage again.
I'm currently working out with two weight circuit training sessions, considering on increasing the weight training to three times a week.
Friday, October 14, 2011
Successful 2.5 Miler
Daily Quote: "The longer I live the less confidence I have in drugs and the greater is my confidence in the regulation and administration of diet and regimen." -- John Redman Coxe, 1800
This morning's wake up heart rate is 46 bpm, which is good enough for me to push for another 2.5 miler. I didn't run yesterday, just weight circuit training, that has me eager and ready to push myself.
Location: 24 Hour Fitness on Rainbow & Alta.
Time: 9:15 a.m.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 143 bpm. Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers. Effort was rather easy throughout the whole 2.5 miles!! No struggling during the last mile and no aches nor pain...even my shoulders are pain free today. I felt so much at peace after my run, a great sense of calm.
Tomorrow is Saturday, the busiest work day of the week, I plan to run an easy one mile recovery run before work.
Suzie has left for New York this morning to visit family and will return next Saturday. I might visit the gym during my days off next week and play in the pool, hot tub, and sauna for a change.
Also, I would like to see the movie "50/50" about buddies through thick, thin, comedy, and cancer! The movie is a story about the writer Will Reiser who was diagnosed with cancer in 2005. It's different and unusual to have a comedy based on cancer. Anyone seen this movie yet?
This morning's wake up heart rate is 46 bpm, which is good enough for me to push for another 2.5 miler. I didn't run yesterday, just weight circuit training, that has me eager and ready to push myself.
Location: 24 Hour Fitness on Rainbow & Alta.
Time: 9:15 a.m.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 143 bpm. Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers. Effort was rather easy throughout the whole 2.5 miles!! No struggling during the last mile and no aches nor pain...even my shoulders are pain free today. I felt so much at peace after my run, a great sense of calm.
Tomorrow is Saturday, the busiest work day of the week, I plan to run an easy one mile recovery run before work.
Suzie has left for New York this morning to visit family and will return next Saturday. I might visit the gym during my days off next week and play in the pool, hot tub, and sauna for a change.
Also, I would like to see the movie "50/50" about buddies through thick, thin, comedy, and cancer! The movie is a story about the writer Will Reiser who was diagnosed with cancer in 2005. It's different and unusual to have a comedy based on cancer. Anyone seen this movie yet?
Thursday, October 13, 2011
Just Weights
Daily Quote: "Bruce, as you know I've been taking my wakeup HR since I was in my early 40s. I found then, and it's true today, that if I'm tired, my HR will go up, and it may take a couple of weeks to come down, even though I get good sleep during those weeks. That is, one or two nights of sleep deficit or one or two days of over training will push my wakeup HR up, but it will take a week or more of rest before the HR comes down." --Allen Leigh
My morning resting heart rate was a high 51 bpm (normally it's 40-43 bpm). Decided to just do weight circuit training today, which isn't too much of a cardio workout with the hope of making tomorrow's 2.5 mile run easier. Perhaps my heart rate won't take a week or more of rest before it goes down.
My shoulders are still a little sore, therefore I'll continue the lesser 20 pound weights on the shoulder press machine as to allow my body to adapt. Due to my body's easier adaption of 50 pounds on the chest press last Tuesday, today I'll increase the weights on the chest press to 55 pounds.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My shoulders did well on the shoulder press machine, only a slight ache. The chest press still felt easy and completed the 15 repetitions with little effort, will increase the chest press to 60 pounds next week. My lower back felt a little stiff, maybe reduce the Low Back Extension to only two sets next week.
Tomorrow I'll attempt to run 2.5 miles again, if the effort is too difficult, I'll only run 2.0 miles or maybe even less.
My morning resting heart rate was a high 51 bpm (normally it's 40-43 bpm). Decided to just do weight circuit training today, which isn't too much of a cardio workout with the hope of making tomorrow's 2.5 mile run easier. Perhaps my heart rate won't take a week or more of rest before it goes down.
My shoulders are still a little sore, therefore I'll continue the lesser 20 pound weights on the shoulder press machine as to allow my body to adapt. Due to my body's easier adaption of 50 pounds on the chest press last Tuesday, today I'll increase the weights on the chest press to 55 pounds.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My shoulders did well on the shoulder press machine, only a slight ache. The chest press still felt easy and completed the 15 repetitions with little effort, will increase the chest press to 60 pounds next week. My lower back felt a little stiff, maybe reduce the Low Back Extension to only two sets next week.
Tomorrow I'll attempt to run 2.5 miles again, if the effort is too difficult, I'll only run 2.0 miles or maybe even less.
Wednesday, October 12, 2011
A High Cardiac Drift
Daily Quote: "You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy." --Arthur Ashe
Today I've returned to my habit of running at 9:00 a.m. I felt a little tired as I only slept a fitful six hours last night.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 158 bpm. Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers. Effort was moderately hard. No aches nor pain (except for my puny shoulders).
I ran the same routine last Monday and my heart rate was in the low 140's with little cardiac drift. Why is my heart rates higher today?? Monday I had a full day of rest before Tuesday's 2.5 mile run, but yesterday I had an easy one mile recovery run combined with strenuous weight circuit training...am I not fully recovered from lifting weights? Could it be my current financial stresses, which made it difficult for me to sleep, created enough stress to alter my running heart rates? Maybe it was just an "off" day.
My shoulders are a tad sore, which made it difficult to keep me "running tall" as I wanted to hunch during the last mile of my run. Must keep my running form correct.
Tomorrow I'll do an easy one mile recovery run and return to weight circuit training. Hopefully Friday's 2.5 mile run will show better results; if not I may need to reduce my training, or repeat this weeks training the following week. Will continue to listen closely to my body's signals.
Today I've returned to my habit of running at 9:00 a.m. I felt a little tired as I only slept a fitful six hours last night.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 158 bpm. Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers. Effort was moderately hard. No aches nor pain (except for my puny shoulders).
I ran the same routine last Monday and my heart rate was in the low 140's with little cardiac drift. Why is my heart rates higher today?? Monday I had a full day of rest before Tuesday's 2.5 mile run, but yesterday I had an easy one mile recovery run combined with strenuous weight circuit training...am I not fully recovered from lifting weights? Could it be my current financial stresses, which made it difficult for me to sleep, created enough stress to alter my running heart rates? Maybe it was just an "off" day.
My shoulders are a tad sore, which made it difficult to keep me "running tall" as I wanted to hunch during the last mile of my run. Must keep my running form correct.
Tomorrow I'll do an easy one mile recovery run and return to weight circuit training. Hopefully Friday's 2.5 mile run will show better results; if not I may need to reduce my training, or repeat this weeks training the following week. Will continue to listen closely to my body's signals.
Tuesday, October 11, 2011
Recovery Run + Weight Circuit Training
Daily Quote: "Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends." -- Thomas Jefferson
Today a nice one mile recovery run and weight circuit training. I had to do my exercises in the late afternoon as I spent most of the day getting my wife's truck fixed as to pass the smog test...a very expensive procedure! The great thing about the gym is that it doesn't matter what time of day I exercise, the weather is always the same, although I do try and make 9:00 a.m. my exercise habit.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers. Run felt very easy, which was my intent as to return tomorrow with more vigor for another 2.5 miler. No aches nor pain, I was eager and body felt strong.
As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training. I wonder in the future if it would be wise to do weights before running as I would have more energy and strength to lift heavier weights?!? My shoulders are much better than last week, but I'll reduce the weights on the shoulder press machine to allow my body to adapt.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
The chest press felt very easy and will increase the poundage to 55 pounds on Thursday. Shoulders did well with just 20 pounds, but still a little sore, will maintain 20 pounds next Thursday.
Looking forward to running 2.5 miles tomorrow! I'm hoping that my body is adapting and maybe next week be able to increase my run to 3 miles. I'm in no hurry to increase my mileage, the important thing is that I remain injury free. This December I've already registered for the 2011 Las Vegas Rock n' Roll Marathon, needless to say, I'm not going to be ready for this race, it's doubtful I'll even be ready to run the half marathon. I'm going to have to reduce my goals, maybe a 5k race in November or December?
Today a nice one mile recovery run and weight circuit training. I had to do my exercises in the late afternoon as I spent most of the day getting my wife's truck fixed as to pass the smog test...a very expensive procedure! The great thing about the gym is that it doesn't matter what time of day I exercise, the weather is always the same, although I do try and make 9:00 a.m. my exercise habit.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers. Run felt very easy, which was my intent as to return tomorrow with more vigor for another 2.5 miler. No aches nor pain, I was eager and body felt strong.
As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training. I wonder in the future if it would be wise to do weights before running as I would have more energy and strength to lift heavier weights?!? My shoulders are much better than last week, but I'll reduce the weights on the shoulder press machine to allow my body to adapt.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
The chest press felt very easy and will increase the poundage to 55 pounds on Thursday. Shoulders did well with just 20 pounds, but still a little sore, will maintain 20 pounds next Thursday.
Looking forward to running 2.5 miles tomorrow! I'm hoping that my body is adapting and maybe next week be able to increase my run to 3 miles. I'm in no hurry to increase my mileage, the important thing is that I remain injury free. This December I've already registered for the 2011 Las Vegas Rock n' Roll Marathon, needless to say, I'm not going to be ready for this race, it's doubtful I'll even be ready to run the half marathon. I'm going to have to reduce my goals, maybe a 5k race in November or December?
Monday, October 10, 2011
Easier 2.5 Miler
Daily Quote: "Think of the navel as the runner's eyeball. The goal is for it to always look straight ahead, not to swing back and forth like a windshield wiper." --Jennifer Hughes, Running Times Magazine, October 2011, pg 26.
Since yesterday was a total rest day, I felt eager and ready to run!
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 142 bpm. Shoes: ASICS Trainers.
Run felt easy, no aches nor pain, and could have ran farther. Although today's 2.5 miler was easier than last Friday's run, I won't increase to 3 miles until next week. I believe one of the reasons the run felt easy was because I was well rested from yesterday's total Rest Day.
Suzie's 2003 Silverado failed the Smog Test, therefore early tomorrow morning I'll have to take the truck and have it fixed, I hope to run and weight circuit train in the afternoon.
Since yesterday was a total rest day, I felt eager and ready to run!
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 142 bpm. Shoes: ASICS Trainers.
Run felt easy, no aches nor pain, and could have ran farther. Although today's 2.5 miler was easier than last Friday's run, I won't increase to 3 miles until next week. I believe one of the reasons the run felt easy was because I was well rested from yesterday's total Rest Day.
Suzie's 2003 Silverado failed the Smog Test, therefore early tomorrow morning I'll have to take the truck and have it fixed, I hope to run and weight circuit train in the afternoon.
Sunday, October 9, 2011
SUMMARY: NOVEMBER 3-9, 2011
Daily Quote: "Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." -- Dale Carnegie
It has been a very long time since I've made a week summary of my runs...how sweet it is!! My first complete week of running, it was slow and cautious, but I'm on the right track. Sundays are to be my rest days, what better time to reflect. The following was my week in a nutshell:
Monday: Run 2 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2 miles. (treadmill, 10 minute miles)
Thursday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: REST DAY.
Total Weekly Mileage: 8.5 miles.
Next week I'll slightly increase Monday and Wednesday runs to 2.5 miles; the rest of last week's schedule I'll repeat.
My upper shoulders are better and will return to the shoulder press next week, but with less poundage.
No aches nor pain in my legs and will listen to my body closely and alter training if necessary.
Overall I'm very upbeat and happy with my progress, as long as I don't overdue it I'll be fine.
It has been a very long time since I've made a week summary of my runs...how sweet it is!! My first complete week of running, it was slow and cautious, but I'm on the right track. Sundays are to be my rest days, what better time to reflect. The following was my week in a nutshell:
Monday: Run 2 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2 miles. (treadmill, 10 minute miles)
Thursday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: REST DAY.
Total Weekly Mileage: 8.5 miles.
Next week I'll slightly increase Monday and Wednesday runs to 2.5 miles; the rest of last week's schedule I'll repeat.
My upper shoulders are better and will return to the shoulder press next week, but with less poundage.
No aches nor pain in my legs and will listen to my body closely and alter training if necessary.
Overall I'm very upbeat and happy with my progress, as long as I don't overdue it I'll be fine.
Friday, October 7, 2011
Ran 2.5 miles.
Daily Quote: "Daring ideas are like chessmen moved forward. They may be beaten, but they may start a winning game." --Johann Wolgang von Goethe
The above quote is perfect for me, as I'm also a chess expert as well as a runner.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 145 bpm. Shoes: ASICS Trainers. No aches nor pain, but the last half mile I did struggle a bit, I plan to continue 2.5 mile runs next week until the distance becomes easy.
Tomorrow will be a recovery run of one mile.
The above quote is perfect for me, as I'm also a chess expert as well as a runner.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 145 bpm. Shoes: ASICS Trainers. No aches nor pain, but the last half mile I did struggle a bit, I plan to continue 2.5 mile runs next week until the distance becomes easy.
Tomorrow will be a recovery run of one mile.
Thursday, October 6, 2011
Sore Shoulders
Daily Quote: "Motivation is what gets you started. Habit is what keeps you going." --Jim Rohn
My shoulders are still sore from overdoing the shoulder press machine last Tuesday, therefore I'm skipping the shoulder press until next week. I ran two miles yesterday, therefore today is a recovery run of one mile.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers. No aches nor pain and still joyfully motivated! I know that I'll have poor motivation eventually, but by that time my exercising will be a habit.
As soon as I finished with my run, I jumped to the weight stations to do one round of circuit training. I'm wondering if next week I should do the weight stations before running? I'm thinking I'll have more energy to lift more weights if I save running until afterwards.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. Skipped this machine due to sore shoulders.
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 set of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow I plan on running 2.5 miles, which will be my longest run since my comeback after cancer!
My shoulders are still sore from overdoing the shoulder press machine last Tuesday, therefore I'm skipping the shoulder press until next week. I ran two miles yesterday, therefore today is a recovery run of one mile.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers. No aches nor pain and still joyfully motivated! I know that I'll have poor motivation eventually, but by that time my exercising will be a habit.
As soon as I finished with my run, I jumped to the weight stations to do one round of circuit training. I'm wondering if next week I should do the weight stations before running? I'm thinking I'll have more energy to lift more weights if I save running until afterwards.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. Skipped this machine due to sore shoulders.
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 set of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow I plan on running 2.5 miles, which will be my longest run since my comeback after cancer!
Wednesday, October 5, 2011
An Easier 2-Miler
Daily Quote: "Don't be afraid if things seem difficult in the beginning. That's only the initial impression. The important thing is not to retreat; you have to master yourself" .--Olga Korbut
Today I return to my 2 miler at the local gym. As I expected, my shoulders are still a little sore from weightlifting yesterday, otherwise I felt eager to hit the treadmill.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2 mile at 6.0 mph (10 minute miles) Cooldown: 10 minutes at 3.5 mph. Average heart rate 142 bpm. Shoes: ASICS Trainers.
My 2 miler felt much easier today, I'm considering on increasing my run to 2.5 miles this coming Friday. No aches nor pain and my spirits are high!
Tomorrow will be an easy one mile recovery run and weight training. I plan on reducing the weights for the shoulder press, but all the other weight exercises will remain the same weights.
Today I return to my 2 miler at the local gym. As I expected, my shoulders are still a little sore from weightlifting yesterday, otherwise I felt eager to hit the treadmill.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2 mile at 6.0 mph (10 minute miles) Cooldown: 10 minutes at 3.5 mph. Average heart rate 142 bpm. Shoes: ASICS Trainers.
My 2 miler felt much easier today, I'm considering on increasing my run to 2.5 miles this coming Friday. No aches nor pain and my spirits are high!
Tomorrow will be an easy one mile recovery run and weight training. I plan on reducing the weights for the shoulder press, but all the other weight exercises will remain the same weights.
Tuesday, October 4, 2011
Recovery Run
Daily Quote: "The most sacred place dwells within our heart, where dreams are born and secrets sleep, a mystical refuge of darkness and light, fear and conquest, adventure and discovery, challenge and transformation. Our heart speaks for our soul every moment while we are alive. Listen... as the whispering beat repeats: be...gin, be...gin, be...gin. It's really that simple. Just begin... again." --Royce Addington
Yesterday I ran two miles, today I'll recover with a one miler. Tuesdays, Wednesdays, and Thursdays are my current days off from work, which means I have more time to do the little "extras" like stretching and/or weight training. I'm planning for weightlifting circuit training on Tuesdays and Thursdays.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.
As soon as I finished with my run, I jumped to the weight stations to do one round of circuit training. I haven't lifted weights in a long time, therefore I'm using light weights with 15 repetitions as to allow my body to adapt. I might have overdone the shoulder press, which is usually my weakest routine, my puny shoulders will probably be a little sore tomorrow.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 40 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow I'll return to running two miles.
Yesterday I ran two miles, today I'll recover with a one miler. Tuesdays, Wednesdays, and Thursdays are my current days off from work, which means I have more time to do the little "extras" like stretching and/or weight training. I'm planning for weightlifting circuit training on Tuesdays and Thursdays.
Location: 24 Hour Fitness on Rainbow & Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.
As soon as I finished with my run, I jumped to the weight stations to do one round of circuit training. I haven't lifted weights in a long time, therefore I'm using light weights with 15 repetitions as to allow my body to adapt. I might have overdone the shoulder press, which is usually my weakest routine, my puny shoulders will probably be a little sore tomorrow.
The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 40 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow I'll return to running two miles.
Monday, October 3, 2011
A Two Miler
Daily Quote: "What the caterpillar calls the end the rest of the world calls a butterfly." --Lao Tzu
Sunday's Rest Day wasn't too restful as work was busy, nevertheless, I'm recovered enough to attempt a run of two miles!
Location: 24 Hour Fitness on Rainbow and Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2 miles at 6.0 mph (10 minute miles) Cooldown: 10 minutes at 3.5 mph. Average heart rate 145 bpm. Shoes: ASICS Trainers.
I was a little winded during the last four minutes of my run, but felt energized once I started my cooldown. No aches nor pain, and very happy with my run today. Listened to Lady GaGa on my CD player.
I feel more positive when I run on the treadmill as I don't feel paranoid by passing automobiles exhausts! Needless to say, I really don't want to fight cancer again!!
Tomorrow I'll run an easy one-miler. Since Tuesday is my day off, I'll attempt to lift weights too.
Sunday's Rest Day wasn't too restful as work was busy, nevertheless, I'm recovered enough to attempt a run of two miles!
Location: 24 Hour Fitness on Rainbow and Alta.
Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2 miles at 6.0 mph (10 minute miles) Cooldown: 10 minutes at 3.5 mph. Average heart rate 145 bpm. Shoes: ASICS Trainers.
I was a little winded during the last four minutes of my run, but felt energized once I started my cooldown. No aches nor pain, and very happy with my run today. Listened to Lady GaGa on my CD player.
I feel more positive when I run on the treadmill as I don't feel paranoid by passing automobiles exhausts! Needless to say, I really don't want to fight cancer again!!
Tomorrow I'll run an easy one-miler. Since Tuesday is my day off, I'll attempt to lift weights too.
Saturday, October 1, 2011
My Fourth Run
Daily Quote: "The secret to a rich life is to have more beginnings than endings." --Dave Weinbaum. than endings" --Dave Weinbaum
Saturdays are the busiest days for a cab driver, running helps me to become invigorated for the tough 12-hours driving.
Weather: 9:00 a.m. 78 degrees, partly cloudy, humidity 33%, winds south at 7mph.
Course: Loop around my home. West on Upland Avenue, South on Jones Boulevard, East on Alta Avenue, and return home West on Upland Avenue.
Workout: Warmup 10 minutes racewalking. Run 1.5 miles at 10:14 per mile pace. Cooldown, 10 minutes racewalking. Nice easy effort, felt no strain and no pain nor aches. Average heart rate 143 bpm. Cardiac Drift 154 bpm. Shoes: ASICS Trainer.
Tomorrow is Sunday, which will be my planned rest day from running.
Saturdays are the busiest days for a cab driver, running helps me to become invigorated for the tough 12-hours driving.
Weather: 9:00 a.m. 78 degrees, partly cloudy, humidity 33%, winds south at 7mph.
Course: Loop around my home. West on Upland Avenue, South on Jones Boulevard, East on Alta Avenue, and return home West on Upland Avenue.
Workout: Warmup 10 minutes racewalking. Run 1.5 miles at 10:14 per mile pace. Cooldown, 10 minutes racewalking. Nice easy effort, felt no strain and no pain nor aches. Average heart rate 143 bpm. Cardiac Drift 154 bpm. Shoes: ASICS Trainer.
Tomorrow is Sunday, which will be my planned rest day from running.
Subscribe to:
Posts (Atom)
