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.
Wednesday, October 5, 2011
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.
Friday, September 30, 2011
My Third Run
Daily Quote: "Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be" --Marsha Petrie Sue
Today is my third day of running and also have to start my four day work week. I have many chores before I work at 12:00 p.m. To save time, instead of leaving for the gym's treadmill, I decided to run out my front door and do a loop around the neighborhood.
Weather: 9:00 a.m. 79 degrees with intermittent clouds, humidity 18%, 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 mile at 10:04. Cooldown, 8 minutes racewalking.
Effort felt very easy with heart rate average 141 bpm, with a cardiac drift of 151 bpm. No aches nor pain, but did feel a little tired after my run and if I had the time I would have had a nap. Shoes: ASICS Del Trainer.
Tomorrow will attempt to run 1.5 miles.
Today is my third day of running and also have to start my four day work week. I have many chores before I work at 12:00 p.m. To save time, instead of leaving for the gym's treadmill, I decided to run out my front door and do a loop around the neighborhood.
Weather: 9:00 a.m. 79 degrees with intermittent clouds, humidity 18%, 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 mile at 10:04. Cooldown, 8 minutes racewalking.
Effort felt very easy with heart rate average 141 bpm, with a cardiac drift of 151 bpm. No aches nor pain, but did feel a little tired after my run and if I had the time I would have had a nap. Shoes: ASICS Del Trainer.
Tomorrow will attempt to run 1.5 miles.
Thursday, September 29, 2011
My Second Run
Daily Quote: "The secret of getting ahead is getting started. The secret to
getting started is breaking your complex overwhelming tasks into
small manageable tasks and then starting on the first one." --Mark Twain
Today is my second run, same mileage, but on the treadmill instead of being outside. I'm concerned about exhaust fumes, smog, and too much sun exposure. I'm paranoid about getting 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 142 bpm. Shoes: ASICS Trainers.
I have no aches nor pain after my run, my stomach wound looks much better, and my mood is fantastic!!
I listened to "Aerosmith Classics Live II" on my CD Player that made the time on the treadmill much less boring.
I've decided to run one mile everyday this week, except Sunday will be my rest day. Suzie has Sundays off, plus gives me time to recover from working on busy Saturday nights.
getting started is breaking your complex overwhelming tasks into
small manageable tasks and then starting on the first one." --Mark Twain
Today is my second run, same mileage, but on the treadmill instead of being outside. I'm concerned about exhaust fumes, smog, and too much sun exposure. I'm paranoid about getting 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 142 bpm. Shoes: ASICS Trainers.
I have no aches nor pain after my run, my stomach wound looks much better, and my mood is fantastic!!
I listened to "Aerosmith Classics Live II" on my CD Player that made the time on the treadmill much less boring.
I've decided to run one mile everyday this week, except Sunday will be my rest day. Suzie has Sundays off, plus gives me time to recover from working on busy Saturday nights.
Wednesday, September 28, 2011
A New Beginning
Daily Quote: "Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." --St. Francis of Assisi.
Today is my new beginning, my feeding tube has been gone a week and my stomach wound is somewhat healed, I'm now ready to start my training!! Today's run is my day of rejoicing and celebrating my cancer remission. A special treat today, my support group "Bruce's Team" will also run at 9:00 a.m. for my celebratory run. "Bruce's Team" has been supporting me throughout my cancer fight and were very helpful during those days when I was struggling with the radiation therapy and chemotherapy, God Bless them all.
Weather: 9:00 a.m. Sunny, 77 degrees, humidity 18%, winds SE at 8 mph. A little warm, wore my racing singlet and shorts. Lathered up on suntan lotion, which is almost empty, need to put suntan lotion on the grocery list.
Course: Out and back on US95 Bike Trail. Noticed that the City of Las Vegas has recently painted over all the graffiti.
Equipment: I wore all my toys, which was totally unnecessary, all I needed was my watch, but I was in a playful mood. Wore my Garmin 305 Forerunner, Polar Heart Rate Monitor, and my one bottle fanny pack. Also wore my lightweight racing shoes, the ASICS Trainers.
Run: Warmup, 10 minutes of racewalking. Ran one mile at 10:23 minutes. Cooldown, 10 minutes of racewalking. Average heart rate during the run was 161 bpm. Average overall heart rate 142 bpm.
Felt great and energized after my run, I'm beyond happy!! I'm really not concerned about my speed as all my runs for the upcoming month will be done very easy as I rebuild my base. I'm concerned about the automobile exhausts along HWY95 and wonder if I should run on the gym's treadmill instead?!? It's so much easier to start my run from the front door.
Today is my new beginning, my feeding tube has been gone a week and my stomach wound is somewhat healed, I'm now ready to start my training!! Today's run is my day of rejoicing and celebrating my cancer remission. A special treat today, my support group "Bruce's Team" will also run at 9:00 a.m. for my celebratory run. "Bruce's Team" has been supporting me throughout my cancer fight and were very helpful during those days when I was struggling with the radiation therapy and chemotherapy, God Bless them all.
Weather: 9:00 a.m. Sunny, 77 degrees, humidity 18%, winds SE at 8 mph. A little warm, wore my racing singlet and shorts. Lathered up on suntan lotion, which is almost empty, need to put suntan lotion on the grocery list.
Course: Out and back on US95 Bike Trail. Noticed that the City of Las Vegas has recently painted over all the graffiti.
Equipment: I wore all my toys, which was totally unnecessary, all I needed was my watch, but I was in a playful mood. Wore my Garmin 305 Forerunner, Polar Heart Rate Monitor, and my one bottle fanny pack. Also wore my lightweight racing shoes, the ASICS Trainers.
Run: Warmup, 10 minutes of racewalking. Ran one mile at 10:23 minutes. Cooldown, 10 minutes of racewalking. Average heart rate during the run was 161 bpm. Average overall heart rate 142 bpm.
Felt great and energized after my run, I'm beyond happy!! I'm really not concerned about my speed as all my runs for the upcoming month will be done very easy as I rebuild my base. I'm concerned about the automobile exhausts along HWY95 and wonder if I should run on the gym's treadmill instead?!? It's so much easier to start my run from the front door.
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