Thursday, January 28, 2010

Short fast run

Today I did 2 miles. I decided to push it harder than I have been to see how fast I could finish. I did it in 15:41. I was pretty happy with this time. I think I'm going to try this once a week. Take a shorter planned run and push it hard the whole way.

After that I put in 15 minutes on the bike. I'm pretty tired now.

Chuck

Short post

Just wanted to share that I after running 3.5 miles and doing the bike for 40 minutes. I went to the gym during lunch, did dumb bell chest press, and incline press. And did 11 minutes on the elliptical.

Later,
Chuck

Wednesday, January 27, 2010

Yesterday and Today - 1/27/10

Yesterday I got up early and got some cardio in. I did elliptical for 30 min, 3.17 miles and bike for 25 min 7.55 mi.

Today I knocked out 3.5 miles in 30:51. After that I got on the bike and rode for 40 minutes. Bike seems to be a great workout for the legs. That might sound simple or obvious. I just never have rode the bike this much.

So we have 2 more weeks till our competition is over. yesterady I was in last place in regards to hours of excercise. But as of today (And its early in the day) I'm ahead of everybody.

I'm also looking forward to the 9 mile run in March. I have been sticking to my training plan, I'm on my 4th week. I know I can knock out 9 miles. But so far haven't ran that long in a LONG time. The closest I came was 8 miles and that was in the Summer. I just hope come race day that I'm patient enough.

all for now.
Chuck

Monday, January 25, 2010

Monday 36:00 min run

I was supposed to do my Long run yesterday of 5 miles. Lets just say with a toddler and a 4 month old, I can't always do what I want. Thats the way its supposed to be. Today I knew I had to get some excercise in. So during lunch i took off to the gym. I hopped on the treadmill and ran as much as I could without going over my hour long lunch break. I ran for 36:20 minutes and was able to get in 4.12 miles. My average pace was 8:49 min mile. That's pretty darn good for me. I was a little bummed that I didn't have enough time to get the 5 miles in. But I'm not going to complain about it.

Gotta get up early and get to the gym. Going to do some elliptical and stationary bike.

Have a great night.
Chuck

Friday, January 22, 2010

Glad it's Friday

I had my alarm set to get up at 5am. I just couldn't get out of bed. I hit snooze a few times. And I just couldn't do it. Oh well. So at lunch I went to the gym. I did 15 bike ride for 5 miles. Afterwards my legs were VERY heavy and tired. It was good, I knew that I rode hard.

Before that I did some up right row lifts, and some curls. I realized that my biceps are pretty weak. I lifting more and more and I like it.

I like doing cardio in the mornings. My ideal plan would be to get 1 hour of cardio done in the morning, then lift during lunch. Maybe about 3 - 4 times a week.

One of the guys in the fitness challenge, went skiing. So he logged 3 hours of exercise. I have never skied, but I hear its a great workout. I'm happy for him, but unfortunetly I will still pass him up. I just can't shake the competitive guy inside of me.

looking forward to the weekend. I'm feeling like getting up early either tomorrow or Sunday and getting some cardio in. Actually Sunday will be my long run for this week. 5 miles. I want to do it outside.

talk to you later,
Chuck

Thursday, January 21, 2010

Today, Yesterday and the day before

I'm so ready for friday.

So today, all I got in was 3.5 miles running on treadmill. I also did latt pulldown and shoulder press.

Yesterday I played some basketball during lunch, that was a easy day.

Tuesday, I did elliptical for 30 minutes, 2 miles on treadmill, and 17 minutes on stationary bike.

I think Monday was my best day for my nutrition. I weighed myself and I'm around 191lbs right now. I think the weight lifting and watching my diet is making a big difference. Oh if you havent noticed I have been drinking coffee, i think i only went 8 days without it. But Im using less sugar and cream.

thats all I got.
thanks,
Chuck

Monday, January 18, 2010

Back to the Grind

"Lance Armstrong spoke to me today."

I got up early after 5 this morning. Got to the gym and hopped on the treadmill for 3.5 miles. After this I got on the elliptical machine for 19 minutes. After this I took a little break then got on the stationary bike. I rode for 22 minutes. While I was riding, I looked up and saw Lance Armstrong. Well it was a huge mural picture of him. He had his arms opened wide. I guess to mean this whole world is mine. I imagined that he was speaking to me from the painting.

OK! lets real this back in. I had a great workout this morning. Then for lunch I went to another gym that is less than a mile from my office. I wanted to get some weight lifting in since I haven't done much all last week. So I did dumbbell press with 45's. I did 4 sets of 10. Then I did incline press with 25 on each side of the bar. Also did 4 sets of 10. After this I tried to do 10 push ups and I only was able to get 8 out, before I fell back to the ground. MUSCLE FAILURE.

After this I got on the elliptical for 7 minutes, to add to my minute total for our competition.

Also I wanted to do a quick outline of what I ate today. So that I can see it in front of my face and get your feedback.

Banana before morning workouts
a cornflake cereal with very low sugar w/ banana skim milk
2 cups of coffee
snack gala apple
lunch - 1 chicken breast, and serving of greenbeans
snack after lunch ANOTHER banana
snack at 4pm, 90 cal pack rice cake w/ mint chocolate
dinner: 1 pork chop, salad
after dinner of apple
I had probably 10 cups of water throughout the day

seems like a lot! oh well I felt good today.
Tomorrow 2 mile run, more elliptical and bike time. Also want to do some leg press and hamstring curl.

thanks for reading this,
Chuck

Sunday, January 17, 2010

Sunday 33 minutes stationary bike

Today I got up early and went to the gym. WAIT!!!! It's Sunday!! Yep it's Sunday but I decided that It wouldn't hurt me to break out of my comfort zone a litle. I go to church on Sunday's but in the last year are so our services are now starting at 2:30pm. So I have been used to sleeping in or till my oldest son wakes up and starts yelling for me.

Anyways I got off on a little tangent there. So I got to the gym and I knew I wanted to do either the bike or elliptical. I'm going to start running tomorrow.
I chose the bike. Actually I'm beginning to really like the bike. I did 33 minutes and went 11 miles according to the LED read outs. I don't think I have ever sat on a stationary bike for over 30 minutes. Towards the end my legs were moving pretty slow, HA HA. but I wanted to make it to 33 minutes. Afterwards my legs were so heavy I felt like I was walking with 50 lbs ankle weights on. It was a good workout. Boomer mentioned on one of his comments how all I need to do is add some swimming and I will be ready for a triathlon. Yeah, he's a little whacked out in the brain! JK Boomer. Seriously his comments have been very inspirational.

So I have 14 miles scheduled for this week. I will run 3.5 tomorrow.
thanks for reading,
Chuck

Thursday, January 14, 2010

Day 4 - More Cardio

Today I tried to get up at 5am, it wasn't happening. But I was able to get out of bed at about 5:40. So I went to the gym and again did three different excercises.

I started on the treadmill, I did 16 minutes for 1.71 miles. Then I went to the elliptical for 24 minutes for little over 2 miles. Then hit the bike for 24 minutes for 6.10 miles.

I was dripping sweat while I was on the bike. I don't think I have sweated that much in a long time. It was good! I felt great afterwards! I think tomorrow I will take a rest day but still might play some basketball.

Next week I will be doing 14 miles according to Hal.

thanks for reading,
Chuck

Wednesday, January 13, 2010

Competition Day 3

Today I got up at 5AM. We are out of bagels, so I just had one piece of bread with peanut butter. (Not very appetizing) oh well. I got to the gym, I started on the stationary bike. I did this for 16 minutes, went 5.14 miles. After this I went to the Elliptical machine and did this for 30 minutes, went 3.23 miles. Then I jumped to the treadmil, I went for 31 minutes for 3.14 miles. Now I have a little under 3 miles to go for the rest of the week. I had a great workout today. When I got on the treadmill my legs were feeling very heavy. I pushed through to run for 31 minutes. I went at a easy pace of 10 min per mile for most of the run.
Yesterday I was a little out of it in the morning, because the GREAT idea I came up with to not drink coffee. I was definitely feeling the pain without the caffiene. But Toady I'm doing much better.

thanks for reading,
Chuck

Monday, January 11, 2010

Competition Day 1

Today is the first day of our work fitness challenge. I got up at 5am and headed to the gym. I got on the elliptical machine to warmup a little. I did this for 7 minutes. Then I got on the treadmil, I ran 6.53 miles. I'm going to still do my best to not increase by more than 10%. So I will only run another 6 miles the rest of the week. I will have to do elliptical and stationary bikes to add to my minutes of excercise for the competition.

Here are my starting stats:

197 lbs Weight
36" waiste

I don't really have any goals in mind of what I'm looking for when the competition is done. But I'm hoping the numbers will be lower!

Hope everybody had a great week.
Chuck

Sunday, January 10, 2010

Saturday Cross training

Today I did 11 minutes on the excercise bike, and 25 minutes on the elliptical trainer. Tomorrow I'm supposed to do a long run. but I'm thinking about waiting till monday to do a long run. Since Monday is the start of our new work fitness challenge. Also I'm thinking of doing 6 miles. I know Boomer you warned me to not over do it, but I have done 6 miles before. I don't know we will see how it goes.
Also during the competition, I have decided to not drink coffee and to cut chocolate out of my diet. Hoping to to drop some pounds.
talk to yall later.

Chuck

Friday, January 8, 2010

Rest Day today

I'm enjoying my rest day. I did do 60 push ups this morning and 60 crunches this morning. Still not sure what I'm going to do for cross training tomorrow, maybe some jump rope. Everyone have a great weekend.

Chuck

Thursday, January 7, 2010

Another 3 Mile run

Today I was supposed to do 3 miles and thats all I did. My legs were feeling tired while on the treadmill. Oh well tomorrow is my rest day, looking forward to that. Saturday I will do some cross training, not sure what yet. Sunday I will do 4 miles.
I'm keeping this short today.

Chuck

Wednesday, January 6, 2010

Hal and I are going to become best of friends

I woke up early this morning. I was supposed to run 2 miles according to good ole Hal. I decided to run outside instead of on the treadmil. I left the house at 6:15, started my run. This was the first time that I have ran with an mp3 player (outside). It was a lot of fun! I knew I wanted to go a little over 2 miles but wasn't sure how much more. So I just kept running, and I ended up doing 4.05 miles. It was a great run, I felt really well after it.

On a side note, I went to the DR today to check some things out. All is well. But they came across my weight from 2006. It was 243, today it was 199lbs. The nurses response was funny. "Woah, you really have lost weight". That made my day.

Tomorrow I have 3 miles.

Chuck

Tuesday, January 5, 2010

Hal asked for 3.0 miles

I got up early this morning. Ate a whole wheat bagel with butter and headed to the gym. I did 3.12 miles on the treadmill. It's been a whopping 21 days since I have ran 3.1 miles. Longer than I thought. The run felt a little rough, but overall I felt good about it.
Last night I was balancing on our workout ball, in a plank position. I lost my balance and fell off the ball. My wife laughed and said "Your core is weak."
She was right. So I have decided to work on my core more. How often should I do core workouts?

At work we are starting a new fitness challenge. We already have 8 people who have joined so far. What we are doing is a point system. We will earn the following;

1 point for every 1 hour of excercise
1 point for every lbs lost
1 point for every inch lost

I'm still hovering right around 195 lbs. I'm really happy with my weight. But I'm going to do the competition just to stay motivated and hopefully kick some butt. It's going to last 2 months at the most. We are starting on Jan 11th, 2010. I'm looking forward to it. Tomorrow I will run 2 miles according to Hal. I'm thinking about using my new running gear and go outside.

talk to you later,
Chuck

Monday, January 4, 2010

Back in the gym today

The last time I worked out was the day before Christmas Eve. As far as eating healthy I have to say I really REALLY enjoyed the hollidays! I had a ton of Chocolate, Christmas day we had pretty much a Thanksgiving dinner. I had gingerbread cookies, hot chocolate. My wife got me three different kinds of chocolate candy for my stocking. And I finished all of that candy by Dec 26th. New Years eve we had chocolate cake, with Vanilla ice cream. Lets just say I haven't been holding back.

But anyways thats all in the past. Today I got up at 5:30am and took my butt to the gym. I ran 1 mile on the treadmill. I then went to the weight room. I did:

latt pull down 105 lbs 4 sets of 10
Shoulder press 35 lbs 4 sets of 10
bench press 35lbs 2 sets of 10, 45 2 sets of 10
Dip machine 195lbs 4 sets of 10

I have some New Years Goals or resolutions that I want to accomplish this year:

9 mile race March 14th
half marathon, Helvatia - June 12th http://runwithpaula.com/helvetia-half
Portland Marathon, Oct 10 (My birthday)

talk to you guys later,
chuck