Daily Quote: "A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea's athletes work -in threeweek cycles and run 15 to 20 percent fewer miles during their down week. For example, if they'd been running 100-mile weeks, they would run 80 miles during a down week. Chapman's runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week." --Kristin Barry, Running Times Magazine, June 2011 issue.
Last week was my recovery week, or cutback week, from my running, which is my first recovery week since I've returned from having cancer. It was quite opportune to have a recovery week during Thanksgiving week as my wife had Thursday-Sunday off from work. My mileage last week was 10 miles, which was a cutback from the previous week's high of 17 miles:
SUMMARY: NOVEMBER 21-28, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Thanksgiving. NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Rest Day. NO RUNNING.
Total Weekly Mileage: 10.0 miles.
Felt great to have a cutback week and now feel eager to continue raising my weekly mileage next week!
I continued to weight circuit training which consisted of no cutbacks on weights. The following was last week's weightlifting:
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: 25 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.
My current weight is 177 pounds on a six foot frame and is a gain of two pounds from the previous week, not surprising as last week I cut mileage and ate more due to Thanksgiving...I would have thought I would have gained even more weight last week!! Oh well, I'm not too concerned about the additional weight as I have no race goals, but will continue to eat healthy foods and continue slowly adding mileage.
Sunday, November 27, 2011
Sunday, November 20, 2011
SUMMARY: NOVEMBER 14-20, 2011
Daily Quote: "Cancer patients would be shocked if they knew just how much of a benefit physical activity could have on their recovery and long term health." -- Ciaran Devane, chief executive of Macmillan Cancer Support, in an interesting article called "Exercise called "wonder drug" for cancer patients:What can it do?"
I was pretty tired last week with my morning heart rates climbing, probably a good idea having a cut-back week starting tomorrow.
SUMMARY: NOVEMBER 14-20, 2011
Monday: Run 4.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 4.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 2.0 miles, loop around home (9:50 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 17.0 miles.
I haven't changed my weight circuit training routine last week, all the exercises are still challenging. The following is my current weight training 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: 25 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.
My current body weight is 175 pounds on a six foot frame, which means a body mass index (BMI) of 23.7 that has me at a normal weight. I would like to reach 170 pounds...those last five pounds seem like the hardest!
Next week is Thanksgiving, what better time to have a cut-back week on running as my wife has Thursday-Sunday off from work. I have plenty to be thankful this year. All is good!
I was pretty tired last week with my morning heart rates climbing, probably a good idea having a cut-back week starting tomorrow.
SUMMARY: NOVEMBER 14-20, 2011
Monday: Run 4.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 4.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 2.0 miles, loop around home (9:50 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 17.0 miles.
I haven't changed my weight circuit training routine last week, all the exercises are still challenging. The following is my current weight training 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: 25 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.
My current body weight is 175 pounds on a six foot frame, which means a body mass index (BMI) of 23.7 that has me at a normal weight. I would like to reach 170 pounds...those last five pounds seem like the hardest!
Next week is Thanksgiving, what better time to have a cut-back week on running as my wife has Thursday-Sunday off from work. I have plenty to be thankful this year. All is good!
Sunday, November 6, 2011
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Daily Quote: "GYM vs. GENES. Our DNA may play a major role in how we look, how we act and how long we live, but it doesn't dictate our destiny. A study finds that people who inherited copies of FTO, the first gene to be linked to obesity, were able to counteract their predisposition to fatness by exercising. People with FTO were 30% less likely to pack on pounds if they were physically active than if they weren't GYM:1. GENES:0. --TIME Magazine, November 14, 2011, pg 22.
Last week was a tough week for me as I had a cold, didn't affect my running, although I was very tired during work. I'm still fighting the cold with cough syrup at night.
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 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 1.5 miles, loop around home (9:40 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 13.5 miles.
No aches nor pain as I gradually increase my mileage. Next week I'll attempt a 3.5 mile run, which will be my longest post-cancer run. I'm really enjoying these slow easy miles with no pressure of future races, in fact, I wouldn't mind if I never raced again. I'm at peace.
Last week I only increased the Shoulder Press by 5 pounds, which is now a total of 25 pounds. 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: 25 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.
My current body weight is 177 pounds on a six foot frame, which means a body mass index (BMI) of 24.0 that has me at a normal weight. I've gained a little weight, probably muscle weight from weight circuit training. I would like to lose seven pounds and will need to focus on my diet more. Halloween candy was my curse last week!
Last week was a tough week for me as I had a cold, didn't affect my running, although I was very tired during work. I'm still fighting the cold with cough syrup at night.
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 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 1.5 miles, loop around home (9:40 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 13.5 miles.
No aches nor pain as I gradually increase my mileage. Next week I'll attempt a 3.5 mile run, which will be my longest post-cancer run. I'm really enjoying these slow easy miles with no pressure of future races, in fact, I wouldn't mind if I never raced again. I'm at peace.
Last week I only increased the Shoulder Press by 5 pounds, which is now a total of 25 pounds. 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: 25 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.
My current body weight is 177 pounds on a six foot frame, which means a body mass index (BMI) of 24.0 that has me at a normal weight. I've gained a little weight, probably muscle weight from weight circuit training. I would like to lose seven pounds and will need to focus on my diet more. Halloween candy was my curse last week!
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