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.
Sunday, October 9, 2011
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.
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