I think I pretty much missed Week #1, but Week #2 was 85% there.
Monday 10/01 - Power Session
Tuesday 10/02- 6 miles at 5.8 MPH
Wednesday 10/03 - Power Session
Thursday 10/04 - Late night at the office, brought home a pizza and watched Grey's Anatomy.
Friday 10/05 - Should have gone to the gym to make up the missed 5 mile tempo, but ended up vegetating at home.
Saturday 10/06 - Power Session
Sunday 10/07 - 12 miles between 5.8 and 6.5 MPH pace (got a little cocky after the 10th mile)
I was geared up for a run outside when a few drops of rain and some scary clouds sent me packing for the gym. Do you have any idea what it's like to spend over two hours on a treadmill? Because I did take my run indoors and spent that amount of time on a treadmill, the clouds decided to move on to other places. I know if I had continued on my run out on the trail, the sky would have immediately split open with rain the very second I reached the farthest point from home.
So, for all of you people out there that enjoyed the afternoon outside in the Jersey sunshine on Sunday, you're quite welcome.
Tonight, we got some more Power in store.
Showing posts with label RWJ Rahway Fitness and Wellness Center Power. Show all posts
Showing posts with label RWJ Rahway Fitness and Wellness Center Power. Show all posts
Monday, October 08, 2007
Tuesday, September 25, 2007
Here I Go
This is the itinerary up through the Philadelphia Marathon, compliments of Runner's World. I will definitely maintain the milage, but I may tinker with the pace a little.
I wasn't entirely back at the gym and doing my full load of work, but I do believe I'm ready for a full return this week.
I did go for an 8 miler on Sunday, and went to a Power session last night. I'm definitely looking forward to the Easy Run tonight.
Monday, September 17, 2007
Almost Back Entirely
Tuesday Night
6 miles on treadmill at a leisurely 10 minutes per mile pace - heart rate did not exceed 80% max
Half an hour on a machine that's like part elliptical, part stair climber - hear rate did not exceed 75% max
Wednesday Night
Power Session
6 miles on treadmill at the same 10 minutes per mile pace - wasn't wearing heart rate monitor
Thursday & Friday Nights
In Little Italy for the Feast of San Gerrano
Saturday
Deep tissue massage and a facial
This sort of treatment will definitely be part of a regularly schedule program. I think the massage is what made me return to being human. Well, the massive quantities of the uber doughy zeppola helped a bit as well.
Sunday
What an absolutely gorgeous pre-fall day. I was worried about the type of distance I would cover, but I simply couldn't not head out there for some sort of run. I was pleasantly surprised a bit after an hour and having completed my typical seven mile loop, I was able to resist heading home and continue on to finish ten miles in 1:40.
As for today ... there will be a Power Session and some time on a treadmill.
I hope I'm back for good. I didn't like not having any go in me. Thanks Gotta Run for your advice in my previous entry. I think you were right about the recovery and my need to clear the head.
6 miles on treadmill at a leisurely 10 minutes per mile pace - heart rate did not exceed 80% max
Half an hour on a machine that's like part elliptical, part stair climber - hear rate did not exceed 75% max
Wednesday Night
Power Session
6 miles on treadmill at the same 10 minutes per mile pace - wasn't wearing heart rate monitor
Thursday & Friday Nights
In Little Italy for the Feast of San Gerrano
Saturday
Deep tissue massage and a facial
This sort of treatment will definitely be part of a regularly schedule program. I think the massage is what made me return to being human. Well, the massive quantities of the uber doughy zeppola helped a bit as well.
Sunday
What an absolutely gorgeous pre-fall day. I was worried about the type of distance I would cover, but I simply couldn't not head out there for some sort of run. I was pleasantly surprised a bit after an hour and having completed my typical seven mile loop, I was able to resist heading home and continue on to finish ten miles in 1:40.
As for today ... there will be a Power Session and some time on a treadmill.
I hope I'm back for good. I didn't like not having any go in me. Thanks Gotta Run for your advice in my previous entry. I think you were right about the recovery and my need to clear the head.
Wednesday, August 01, 2007
Tempo Run #9 and Finding My Go
I have no idea what I did or how I did it, but I found the go last night during my tempo run. It showed up completely by surprise too. The warm up was more difficult than I would have liked it to be, and within the first mile, my heart rate went up to 88% of my max at tempo. It felt like getting 2.5 miles out would be the most I could do, so I just started to adjust my thinking. I knew the pace was a bit fast, but I kept repeating to myself the remaining laps on a track that I had to complete. For whatever reason, thinking I have 7 laps to go is far less intimidating than knowing I have 1.75 miles remaining.
When I had completed 1.5 miles at tempo, I noticed my heart rate had dropped down to 85%, and it felt like I was actually hanging out down at 83%. That was when this thought came to mind: Maybe I can go another mile at this pace? Maybe I can do 4 miles? I know that I can do more than 3 … and that’s when I knew that I had found my go.
Crossing the third mile, my heart rate had climbed up to 91%, but it fell back to 88% when I had only a quarter of a mile remaining. The only thing I did differently this time around was consuming about half of the SuperPump half an hour before the run, and the rest about 10 minutes before the run. Maybe the element of time released magic was what gave me the go?
Tonight - Power with Debbie. I know not to plan on running or doing anything else tonight ...
When I had completed 1.5 miles at tempo, I noticed my heart rate had dropped down to 85%, and it felt like I was actually hanging out down at 83%. That was when this thought came to mind: Maybe I can go another mile at this pace? Maybe I can do 4 miles? I know that I can do more than 3 … and that’s when I knew that I had found my go.
Crossing the third mile, my heart rate had climbed up to 91%, but it fell back to 88% when I had only a quarter of a mile remaining. The only thing I did differently this time around was consuming about half of the SuperPump half an hour before the run, and the rest about 10 minutes before the run. Maybe the element of time released magic was what gave me the go?Tonight - Power with Debbie. I know not to plan on running or doing anything else tonight ...
Tuesday, July 31, 2007
15 Miles and Some Cross Training
On Sunday, I decided to head to the gym for my distance run instead of taking it outdoors on account of fear of the eminent thunderstorms. On my way there, I saw three cyclists making an evenly paced break away in the opposite direction of where I was traveling. It was odd to see them riding in such a way, they weren't riding in a draft/pull configuration but more of an each man for himself sort of mentality. I soon understood why - they were riding to save their lives.
The sky had ripped open, and visibility was none existent about half a mile down the road. It was scary, but I was pleased with my treadmill decision because being caught in that storm would not have turned out well.
I intended to run a total of 20 miles, even though I was slated for 15. I felt strong enough to cover about 30 at my relatively slow pace. I started off at a mild 5.8 MPH, where my heart rate stayed between 75 and 78% of my max for the first ten miles. When I crossed over to the 11th mile, I turned it up to 6.0 MPH, and my heart rate held steady at 80%. Unfortunately, I had to get off the treadmill by mile 14 because I had ran out of water. The water fountain was off in another corner of the gym where the temperature was a lot cooler, and I felt my legs starting to tighten up.
By the time I climbed back on the treadmill, my leg muscles felt locked and I had lost my go. I tried to get it all started again, but after a mile struggling with the 6.0 MPH pace with a heart rate up at 85%, I knew the day was over.
In total, I covered 15 miles in about 2:45 ... and the best part? It felt good.
Last night, I struggled my way through Power and a cycling class. I was considering going home for a rest as I was on my way to the gym. Once I showed up, I was hardly energized to even consider putting two hours of work, but somehow ... I made it through.
Tonight is a Tempo Run. I hope I can find my go tonight.
The sky had ripped open, and visibility was none existent about half a mile down the road. It was scary, but I was pleased with my treadmill decision because being caught in that storm would not have turned out well.
I intended to run a total of 20 miles, even though I was slated for 15. I felt strong enough to cover about 30 at my relatively slow pace. I started off at a mild 5.8 MPH, where my heart rate stayed between 75 and 78% of my max for the first ten miles. When I crossed over to the 11th mile, I turned it up to 6.0 MPH, and my heart rate held steady at 80%. Unfortunately, I had to get off the treadmill by mile 14 because I had ran out of water. The water fountain was off in another corner of the gym where the temperature was a lot cooler, and I felt my legs starting to tighten up.
By the time I climbed back on the treadmill, my leg muscles felt locked and I had lost my go. I tried to get it all started again, but after a mile struggling with the 6.0 MPH pace with a heart rate up at 85%, I knew the day was over.
In total, I covered 15 miles in about 2:45 ... and the best part? It felt good.
Last night, I struggled my way through Power and a cycling class. I was considering going home for a rest as I was on my way to the gym. Once I showed up, I was hardly energized to even consider putting two hours of work, but somehow ... I made it through.
Tonight is a Tempo Run. I hope I can find my go tonight.
Friday, July 27, 2007
Tempo Run #8 & Power
Done and done.
I was a bit ambitious and started last night's tempo run at 7.3 MPH, but a bit after a third of a mile into the work out at that pace, I knew I wouldn't be able to hang in for three full miles. So I reduced my speed to 7.2 MPH, which is basically about right given that my speed work is at 7.4 MPH and I do cross past 90% during the third set of speed at that pace. The impact of just a tiny tenth of a mile per hour or 13 seconds per mile faster is simply amazing.
After the tempo run, I peeled myself off the treadmill and proceeded to Power with the cutest fitness instructor I have ever had the pleasure to work with. I was hopeless in his class, even sat down on the bench during one of the breaks in between sets, but I still stuck it out for the entire hour. The extra fatigue on the legs is what makes them shapelier ... right? He was worth every minute of the pain though.
I just need to figure out a way to pull myself together before going to his class. Seriously, I looked like a train wreck with puffy out of control hair. Life will be so much easier when the sucker finally grows out. If it's one thing I've learned in the 26 years of my existence is that long hair is easy points on the hot chick score card.
For extra credit, I managed to wake up about twenty minutes after my alarm went off this morning, which was set at 4:45 AM. I got started on my run a bit later than I normally do, at 5:20, and it was just a miserable morning. It was hotter than normal and incredibly humid with overcast skies. I was actually cramping up a bit and the run itself was just not enjoyable. I only covered about 2.5 miles, but today was suppose to be my day off, so I'm not feeling bad about it. The main reason for the early morning run is because I have an appointment with my nutritionist tonight. I know that a twenty minute run first thing in the morning probably isn't going to do much for me in terms of my body composition, but I think it may have some sort of impact on my numbers tonight. I hope it does, at least.
I was a bit ambitious and started last night's tempo run at 7.3 MPH, but a bit after a third of a mile into the work out at that pace, I knew I wouldn't be able to hang in for three full miles. So I reduced my speed to 7.2 MPH, which is basically about right given that my speed work is at 7.4 MPH and I do cross past 90% during the third set of speed at that pace. The impact of just a tiny tenth of a mile per hour or 13 seconds per mile faster is simply amazing.
After the tempo run, I peeled myself off the treadmill and proceeded to Power with the cutest fitness instructor I have ever had the pleasure to work with. I was hopeless in his class, even sat down on the bench during one of the breaks in between sets, but I still stuck it out for the entire hour. The extra fatigue on the legs is what makes them shapelier ... right? He was worth every minute of the pain though.
I just need to figure out a way to pull myself together before going to his class. Seriously, I looked like a train wreck with puffy out of control hair. Life will be so much easier when the sucker finally grows out. If it's one thing I've learned in the 26 years of my existence is that long hair is easy points on the hot chick score card.
For extra credit, I managed to wake up about twenty minutes after my alarm went off this morning, which was set at 4:45 AM. I got started on my run a bit later than I normally do, at 5:20, and it was just a miserable morning. It was hotter than normal and incredibly humid with overcast skies. I was actually cramping up a bit and the run itself was just not enjoyable. I only covered about 2.5 miles, but today was suppose to be my day off, so I'm not feeling bad about it. The main reason for the early morning run is because I have an appointment with my nutritionist tonight. I know that a twenty minute run first thing in the morning probably isn't going to do much for me in terms of my body composition, but I think it may have some sort of impact on my numbers tonight. I hope it does, at least.
Thursday, July 26, 2007
Merciless Power Session
Good Lord that was painful. I really wanted to go for a run last night, but I was far too tired and my arms wanted nothing more than to fall off my body.
It's amazing the things that can happen when you modify a count or deny even just three seconds worth of a break. Debbie - if you ever come across this site ... KNOW that you slaughtered my biceps last night. SLAUGHTERED.
Because I couldn't make last night's run, I intended on grabbing a few miles this morning. That really didn't happen. I woke up at 7:20 this morning, which is about 10 minutes before I need to leave for work. Needless to say, I'm not looking too pretty today.
So tonight I have a tempo run and I may go to another Power class. Because I am in fact, a bit crazed.
It's amazing the things that can happen when you modify a count or deny even just three seconds worth of a break. Debbie - if you ever come across this site ... KNOW that you slaughtered my biceps last night. SLAUGHTERED.
Because I couldn't make last night's run, I intended on grabbing a few miles this morning. That really didn't happen. I woke up at 7:20 this morning, which is about 10 minutes before I need to leave for work. Needless to say, I'm not looking too pretty today.
So tonight I have a tempo run and I may go to another Power class. Because I am in fact, a bit crazed.
Wednesday, July 25, 2007
Speed Work #4 and the Pursuit of Balance
I do believe I am out of my little funk. I had a great work out last night, though breathing is proving to be somewhat tasking these days. I choose to do my speed and tempo sessions on the treadmill, but I don't feel comfortable spitting into a tissue when the machines next to me are occupied. I even rarely spit when I'm running outside, so my indoor inhibitions are even greater.*
I originally wanted to head home right after I was done, and try to persuade H into running a couple of miles with me. I was a little anxious to do something active outside considering a lot of the summer seemed to have slipped right by me. Instead, we decided to meet up at the local bar for a beer and a quick dinner. I was hoping to land a spot at the tiki bar, but it was probably the humidity factor that made H drop anchor at the bar stool directly in front of the Mets game. I didn't mind too much - having a close up few of David Wright made up for it.
Although I was a little smelly and looking incredibly not cute sitting at the bar in my post work out state (short hair with curling tendencies that was cut for a straight style after a sweaty work out is not exactly a fabulous look), we definitely needed the little mid-week jaunt. I was concerned that my return to my training would consume my conscious hours, so I wouldn't have any time to share with H. Well, last night, the bar acted as a balance. If it should happen again, I'm definitely getting a quick rinse and real clothes to change into after the gym.
The only negative aspect of the jaunt is the stromboli we had for dinner, which is not a prescribed item on my meal plan. So, to balance THAT out, I got up early this morning for a quick four mile run. It felt great. Harder than it was before, but it still felt pretty damn good.
Tonight, another Power session and either a light evening run outside, or I hop back on the treadmill. It depends on the weather and my mood I guess. We shall see.
* For the non-runners in the world who deign to read my humble blog - spitting is about as normal as breathing and sweating when you're running. Gross, but true.
I originally wanted to head home right after I was done, and try to persuade H into running a couple of miles with me. I was a little anxious to do something active outside considering a lot of the summer seemed to have slipped right by me. Instead, we decided to meet up at the local bar for a beer and a quick dinner. I was hoping to land a spot at the tiki bar, but it was probably the humidity factor that made H drop anchor at the bar stool directly in front of the Mets game. I didn't mind too much - having a close up few of David Wright made up for it.
Although I was a little smelly and looking incredibly not cute sitting at the bar in my post work out state (short hair with curling tendencies that was cut for a straight style after a sweaty work out is not exactly a fabulous look), we definitely needed the little mid-week jaunt. I was concerned that my return to my training would consume my conscious hours, so I wouldn't have any time to share with H. Well, last night, the bar acted as a balance. If it should happen again, I'm definitely getting a quick rinse and real clothes to change into after the gym.
The only negative aspect of the jaunt is the stromboli we had for dinner, which is not a prescribed item on my meal plan. So, to balance THAT out, I got up early this morning for a quick four mile run. It felt great. Harder than it was before, but it still felt pretty damn good.
Tonight, another Power session and either a light evening run outside, or I hop back on the treadmill. It depends on the weather and my mood I guess. We shall see.
* For the non-runners in the world who deign to read my humble blog - spitting is about as normal as breathing and sweating when you're running. Gross, but true.
Tuesday, July 24, 2007
Star Power Mario with Gaspari
Last night's work out involved some severe ass kicking. I'm taking the pre-work out supplement called SuperPump by Gaspari, and it feels like being Star Power Mario with fireball capabilities in Super Mario Brothers I. During the Power session, I cranked out the following wieghts
Squats = 55 lbs
Chest, Clean & Press and Back= 38 lbs
Triceps and Biceps = 22 lbs (I think I can probably go up to 27 lbs)
Lunges = 49 lbs
Shoulders = 22 lbs
After the Power session, I went in for a cycling class that included a few hills, two sets of isolations, and one series of interval sprints. By the time I got home, it felt like I had hit up a goomba just as my Star Power was fading, and I had shrunk down to little Mario.
I killed 900 calories and I think I lost a quarter of an inch in circumference. At least, it feels like I lost a quarter of an inch in circumference.
Tonight, speed work on the treadmill. I'm hoping that I can get that done super quick, so I can head home and squeeze in a relaxing run. It's a beautiful day, and I don't want to miss the chance to enjoy days like these.
Squats = 55 lbs
Chest, Clean & Press and Back= 38 lbs
Triceps and Biceps = 22 lbs (I think I can probably go up to 27 lbs)
Lunges = 49 lbs
Shoulders = 22 lbs
After the Power session, I went in for a cycling class that included a few hills, two sets of isolations, and one series of interval sprints. By the time I got home, it felt like I had hit up a goomba just as my Star Power was fading, and I had shrunk down to little Mario.
I killed 900 calories and I think I lost a quarter of an inch in circumference. At least, it feels like I lost a quarter of an inch in circumference.
Tonight, speed work on the treadmill. I'm hoping that I can get that done super quick, so I can head home and squeeze in a relaxing run. It's a beautiful day, and I don't want to miss the chance to enjoy days like these.
Sunday, July 22, 2007
Week in Review
Monday 7/16
Power
Cycling
I'm having a hard time in crossing past the mid 80's in the profiles when standing. It's actually easier to test my heart rate in a seated climb, than standing. Although we are supposedly in 3rd, it feels more like a standing run on the M3 bikes.
Tuesday 7/17
Speed Session
I completely punked out on this one. I ran two sets of one milers at 7.4 MPH. I covered a total of four miles, but I was hoping to get at least three sets in.
Thursday 7/19
I took a serving of a pre-work out supplement that was incredibly effective. I felt like a car spinning out of control - all sorts of kinetic energy unleashed, and I was having a hard time controlling my mind. It was the most intense work out I have ever had, but it was a little scary at the same time.
Tempo Run
Power
This week was a bit of a slow restart, but hopefully, this coming week will be better. I tried to go out for a distance run today, but it had failed miserably despite two attempts at covering some semblance of distance. The first try resulted in a pace that was slightly faster than 12 minutes per mile, and I had to turn around after two miles. Nothing felt right, and I really needed to pee. So after using the bathroom, I ditched my water belt (I think hearing the water swishing around my mid section made me think I needed to go more so than I actually did), and tried again. The pace was a bit faster, around 10:45 per mile during the first mile, but by the time I crossed over into the second mile, the special go, go, go feeling just wasn't there.
I am feeling a little discouraged and distressed. I'm tempted to give it up, and just live like a typical person without any real athletic commitments. I know that's not the sort of person that I am, but being this emotional wreck just isn't working out for me.
Power
Cycling
I'm having a hard time in crossing past the mid 80's in the profiles when standing. It's actually easier to test my heart rate in a seated climb, than standing. Although we are supposedly in 3rd, it feels more like a standing run on the M3 bikes.
Tuesday 7/17
Speed Session
I completely punked out on this one. I ran two sets of one milers at 7.4 MPH. I covered a total of four miles, but I was hoping to get at least three sets in.
Thursday 7/19
I took a serving of a pre-work out supplement that was incredibly effective. I felt like a car spinning out of control - all sorts of kinetic energy unleashed, and I was having a hard time controlling my mind. It was the most intense work out I have ever had, but it was a little scary at the same time.
Tempo Run
Power
This week was a bit of a slow restart, but hopefully, this coming week will be better. I tried to go out for a distance run today, but it had failed miserably despite two attempts at covering some semblance of distance. The first try resulted in a pace that was slightly faster than 12 minutes per mile, and I had to turn around after two miles. Nothing felt right, and I really needed to pee. So after using the bathroom, I ditched my water belt (I think hearing the water swishing around my mid section made me think I needed to go more so than I actually did), and tried again. The pace was a bit faster, around 10:45 per mile during the first mile, but by the time I crossed over into the second mile, the special go, go, go feeling just wasn't there.
I am feeling a little discouraged and distressed. I'm tempted to give it up, and just live like a typical person without any real athletic commitments. I know that's not the sort of person that I am, but being this emotional wreck just isn't working out for me.
Friday, June 29, 2007
Week in Review
It feels like I've been taking a bit of a breather this week. After the unintended quick 10.5 miles followed by another 10 miles that was actually suppose to be 16 miles, I haven't been able to come back mentally. My diet has been random, mostly healthy, but random.
Tuesday
4 miles at 5 AM
Wednesday
Power
Thursday
5 mile Tempo Run
2.6 miles @ 7.3 MPH just under 90% max
Power
Friday
4 miles at 5 AM
Saturday
Power
Well the week has past, and a new week is coming. This coming week SHOULD be better. I have a few new tricks up my sleeve, including Cytolean and a possible new drink supplement that can help power my work outs. I hope to cover 18 miles on Sunday. I have a twenty mile PAVED route planned, and I'm fully intend on taking it slow and steady. Wish me luck.
Tuesday
4 miles at 5 AM
Wednesday
Power
Thursday
5 mile Tempo Run
2.6 miles @ 7.3 MPH just under 90% max
Power
Friday
4 miles at 5 AM
Saturday
Power
Well the week has past, and a new week is coming. This coming week SHOULD be better. I have a few new tricks up my sleeve, including Cytolean and a possible new drink supplement that can help power my work outs. I hope to cover 18 miles on Sunday. I have a twenty mile PAVED route planned, and I'm fully intend on taking it slow and steady. Wish me luck.
Wednesday, June 20, 2007
Bump It Up ... Just a Little
I added just under five pounds of weight for the leg exercises for the Power class on Monday, and increased the speed for the tempo run last night. I was surprised that I was able to handle the additions, but I suffered through both.
More Power to come tonight ...
More Power to come tonight ...
Monday, June 18, 2007
The Fifth 5 AM Run
What a fantastic morning. For the first time since I've started my marathon training endeavors, I went out for a run this morning, without a heart rate monitor, my Garmin, or even a digital watch. I don't know how long it took me to do the four miles, but I was back at home drinking some water before 6 AM. This extra little bit of time combined with a rather easy morning and getting ready, I had almost 45 minutes before needing to leave. So how did I spend this extra bit of time? I took a half hour nap cuddled up with H. It was absolute bliss.
Tonight, I'm taking the Power class and I may skip the cycling class depending on how I'm feeling. I have a hunch that I'll be yawning up a storm no later than quarter after 7.
Tonight, I'm taking the Power class and I may skip the cycling class depending on how I'm feeling. I have a hunch that I'll be yawning up a storm no later than quarter after 7.
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