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.
Tuesday, October 18, 2011
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?
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