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!
Sunday, October 30, 2011
SUMMARY: OCTOBER 24-30, 2011
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.
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 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.
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