Well, I was certainly right about one thing - Sunday's challenging run has left me pretty sore - especially my calves. I had planned on going to the gym yesterday, but I had a pretty trying day at work and I had some errands to run so I took care of what I had to do and came home. It was just one of those days that sucks the life out of you - temporarily.
It was nice out today with temps in the mid 40s so I went for a 3-mile run from my house. I chose a hilly course again today, and I noticed that my legs felt a little dead from Sunday's trial. I made it through the run without any real difficulty though, and I kept up a pretty good pace. I just never really felt comfortable running today. I always felt like I was breathing heavier than I should have been and I just didn't feel like I was running under control. I have been trying to run as many hills as possible because the 10K that I'm planning to run has a lot of steep uphill and downhill sections. I want to be prepared; especially considering that I haven't run a race since last July and that was a 5-miler.
I will definitely go to the gym tomorrow and hit the weights. I will try and throw a little cardio in as well so long as I don't totally kill my legs. After all, I need to run again on Thursday.
Tuesday, February 27, 2007
Sunday, February 25, 2007
Not a Bad Week
Today, I polished off a pretty decent week of training with a 6-miler. That is the longest distance that I have run in several months. Overall it wasn't too bad, although I chose a very hilly course so the run was quite challenging. The good thing is that I know the next time I run the same route it should be easier. Just as I left to go running, it began snowing outside, and by the time that I finished, the snow was coming down pretty fast. I'm glad that I finished when I did because within an hour or two, the roads became very slushy and sloppy.
The past week was busy, and I feel pretty good to have done as much training as I did. Monday I was off work for President's Day so I didn't do much but veg out and do some small things around the house. I also went out and de-iced the driveway from the snow and sleet the week before. On Tuesday, I went to the gym after work and got in a pretty good weight workout followed by 20 minutes on the recumbent bike and ~23 minutes walking on the treadmill. Wednesday was a very nice day in the upper 40's so I went for a 3-mile run on one of my well-worn running routes by my house. On Thursday, I had a dinner function after work and didn't get home until 8:00pm. I had planned to go to the gym, but it just got to be too late for that. It was cold and windy outside on Friday so I ran 3 miles on the treadmill at work. I ran a pretty challenging program with lots of long and steep hills so I really got a good workout. Saturday found me back in the gym. I trained shoulders, hamstrings, and lower back. I warmed up with 10 minutes on the bike and had planned to do a total of 60 minutes of cardio along with the weights, but I ran out of time. I was glad to have at least gotten to the gym and worked out though. As I mentioned earlier, I capped off the week with a 6-miler today.
I am still planning to travel to State College in two weeks to do the Laurel Switchback 10K, but that is somewhat dependent on the weather. If it is snowing or nasty outside, I'm not going to undertake the 2-hour drive just to run a 10K race. Before long, the local race season (mostly 5Ks and 5-milers) will kick into gear, and there will be plenty of opportunities to test my fitness level. I am starting to be able to see the weight loss in my face, and I can see and feel less bulk around my middle so that is a good sign. I can already feel some tightness in my calves so it's apparent that I'm going to be a little sore from today's effort. When I'm sore this soon after a run, I know that it was a strong effort. I don't find the soreness unpleasant at all. In fact, I love it. Bring it on! Tomorrow it's back to the gym to begin a new week of training.
The past week was busy, and I feel pretty good to have done as much training as I did. Monday I was off work for President's Day so I didn't do much but veg out and do some small things around the house. I also went out and de-iced the driveway from the snow and sleet the week before. On Tuesday, I went to the gym after work and got in a pretty good weight workout followed by 20 minutes on the recumbent bike and ~23 minutes walking on the treadmill. Wednesday was a very nice day in the upper 40's so I went for a 3-mile run on one of my well-worn running routes by my house. On Thursday, I had a dinner function after work and didn't get home until 8:00pm. I had planned to go to the gym, but it just got to be too late for that. It was cold and windy outside on Friday so I ran 3 miles on the treadmill at work. I ran a pretty challenging program with lots of long and steep hills so I really got a good workout. Saturday found me back in the gym. I trained shoulders, hamstrings, and lower back. I warmed up with 10 minutes on the bike and had planned to do a total of 60 minutes of cardio along with the weights, but I ran out of time. I was glad to have at least gotten to the gym and worked out though. As I mentioned earlier, I capped off the week with a 6-miler today.
I am still planning to travel to State College in two weeks to do the Laurel Switchback 10K, but that is somewhat dependent on the weather. If it is snowing or nasty outside, I'm not going to undertake the 2-hour drive just to run a 10K race. Before long, the local race season (mostly 5Ks and 5-milers) will kick into gear, and there will be plenty of opportunities to test my fitness level. I am starting to be able to see the weight loss in my face, and I can see and feel less bulk around my middle so that is a good sign. I can already feel some tightness in my calves so it's apparent that I'm going to be a little sore from today's effort. When I'm sore this soon after a run, I know that it was a strong effort. I don't find the soreness unpleasant at all. In fact, I love it. Bring it on! Tomorrow it's back to the gym to begin a new week of training.
Sunday, February 11, 2007
A Good Week of Training
Thus far I've had a really good week of training. I started off the week in stellar fashion by doing nothing, but I made up for it the rest of the week. On Tuesday, I ran 3 miles on the treadmill at work. On Wednesday, I went to the gym and started out with weights followed by 15 minutes on the recumbent bike and 20 minutes walking on the treadmill. Thursday I was back on the treadmill at work for another challenging 3-miler along with some minimal weight lifting. Friday was a rest day, and then Saturday I was back at the gym to lift more weights. I wanted to do about 50 minutes of cardio as well, but I forgot that we had some other commitments later in the afternoon so I didn't have that much time at the gym. It was a struggle just getting the weight workout in, but I managed it. I have to go in to work tomorrow, so I am planning a longer run on the treadmill (probably about 5 miles or so). That will be a good crescendo to my training week.
I think that I am losing a little bit of weight although I haven't actually weighed myself. I wanted to wait before I had been training for a few weeks before hopping on the scale. I definitely feel a lot better, and I can see the difference in my physique. Things are firmer, and are located more where they are supposed to be compared to a few weeks ago. I can tell that my breathing is more controlled, and that my endurance is increasing. Thank God that muscles have memory. I've heard it said many times that it's easier to get back in shape than it is to get in shape in the first place. I must say that I'm surprised to be feeling this good this soon. I was a little bit sore after my first weight workout, but other than that I haven't been achy or sore at all. I'm sure that as the intensity level of my workouts increase I will probably have more discomfort. I guess time will tell, but so far, so good!
I think that I am losing a little bit of weight although I haven't actually weighed myself. I wanted to wait before I had been training for a few weeks before hopping on the scale. I definitely feel a lot better, and I can see the difference in my physique. Things are firmer, and are located more where they are supposed to be compared to a few weeks ago. I can tell that my breathing is more controlled, and that my endurance is increasing. Thank God that muscles have memory. I've heard it said many times that it's easier to get back in shape than it is to get in shape in the first place. I must say that I'm surprised to be feeling this good this soon. I was a little bit sore after my first weight workout, but other than that I haven't been achy or sore at all. I'm sure that as the intensity level of my workouts increase I will probably have more discomfort. I guess time will tell, but so far, so good!
Wednesday, February 07, 2007
Work News and a Good Gym Workout
As I mentioned in an earlier post, my boss at work is departing to take a position at a different company in North Carolina. This Friday is actually his last day. We had a goodbye dinner for him last night at the Belvedere Inn in Lancaster. The food and the atmosphere there are fantastic. Of course, there were also a few obligatory adult beverages consumed. One of my coworkers swears by Jack Daniel's and Diet Coke. I tried it last night, and I must admit that it is really good. Anyway, all of that is off of the subject somewhat. We found out a few weeks ago who our new manager will be. It is a guy that worked at our plant before and actually used to hold the same position that I am in currently. I worked with him at various times when I was in the Quality department. He definitely has his good and bad points, but I will say that he is a person that makes things happen and gets things done. I think his arrival might just be the injection of pizazz that our plant needs right now. I feel slightly better now about my work situation than I did a month or two ago. Also, I have been talking to our Human Resources Manager about some upcoming opportunities in the R&D and Quality departments at our Ft. Washington facility. There is going to be some opportunities coming up there so my future with the company is looking up once again. Recently, I had been considering a more focused search outside the company, but was hesitant as they are a terrific company to work for and I really didn't want to leave and lose all of the great benefits that I have with them. Now, it doesn't look like I will need that search (at least not for the time being).
That's all the shop talk for right now. I went to the gym today and had a really good workout. I hit shoulders, lower back, and hamstrings with some weights, and then moved on to a little cardio. I rode the recumbent bike for 15 minutes, and then walked on the treadmill for another twenty. I put the treadmill on a random program with hills, and while it wasn't as challenging as running, it did get my HR up to about 140 on some of the bigger hills. I came home feeling pretty good. I have also been trying to eat a little better (last night's feast excluded of course). For right now, the bottom line is that I have been exercising more and - more importantly - I am enjoying it. I am taking the time and making the effort to make it a part of my daily routine. I've always known that was the key. You really need to make it a habit. Well, that's two posts in one day so I should get going, but I will leave with a quote that I came up with a few months ago. It's wordy, but I like it. "We all grow up with these lofty aspirations of greatness where we're rich, famous, and powerful. In truth, most of us will never be any of those things. The good news is that money, fame, and power do not make a person great. Look to define your own greatness."
That's all the shop talk for right now. I went to the gym today and had a really good workout. I hit shoulders, lower back, and hamstrings with some weights, and then moved on to a little cardio. I rode the recumbent bike for 15 minutes, and then walked on the treadmill for another twenty. I put the treadmill on a random program with hills, and while it wasn't as challenging as running, it did get my HR up to about 140 on some of the bigger hills. I came home feeling pretty good. I have also been trying to eat a little better (last night's feast excluded of course). For right now, the bottom line is that I have been exercising more and - more importantly - I am enjoying it. I am taking the time and making the effort to make it a part of my daily routine. I've always known that was the key. You really need to make it a habit. Well, that's two posts in one day so I should get going, but I will leave with a quote that I came up with a few months ago. It's wordy, but I like it. "We all grow up with these lofty aspirations of greatness where we're rich, famous, and powerful. In truth, most of us will never be any of those things. The good news is that money, fame, and power do not make a person great. Look to define your own greatness."
Baby Steps
After abandoning marathon training for the spring, I realized that if I ever wanted to force myself to get running and working out again, I needed a goal race. Because I have my eventual sights set on the Tussey Mountainback Ultramarathon at some point in the next few years, I thought that I would try and run at least a few of the "teaser" races that are held leading up to that race in October. The races are called Tussey Teasers, and there are five of them in all. The first is on March 10th and is a 10K race. An 11-miler follows on April 7th, and then another 10K on May 6th. There are two 10.6 mile races in June that close out the series. Each of the races takes place on a different part of the course for the Ultramarathon so that if you run all five of them, you will have run a significant portion of the Ultra course. I found out about the Tussey Teaser races when I came across a calendar that lists all of the races in the Nittany Valley.
http://www.nvrun.com/calendar.html
Right now I am shooting for the 10K in March. I just started running again this week, which gives me five weeks to get into half-decent shape for the race. I certainly won't be running the race with maximal effort, but will do my best. It's amazing how much different your body feels even after one workout. It's like your muscles wake up and say, "Oh yeah, I remember doing this before." I want to shed about ten pounds, pump back up at the gym a few times a week, and get back into the groove of running. I'm not overly concerned about running long distances right now, but getting back to a good base of conditioning. There is plenty of time for the longer stuff later.
My run yesterday was done on the treadmill in the gym at work. It is just too cold right now for me to want to run outside. The high yesterday was like 15 degrees, and felt much colder with the wind chill. I have warm clothes (GoreTex and such) that would make those temps bearable, but I'm just not into that right now. I'm afraid that the frigid weather will extinguish my fledgling motivation. I ran three miles and used a random program on the treadmill that threw in "hills" of varying inclines and duration. I actually got a really good workout. The hills took away some of the monotony of running on the treadmill and made for a challenging run. My HR was a little high at times, but not bad considering that I only ran one time the entire month of January.
I am going to the gym today to hit the weights and I'm still sore from Sunday's workout -- nice! I love that! Maybe it's the masochist in me, but I love working out when my muscles are still sore from my previous workout. There's something so satisfying about punishing yourself sometimes. The other interesting thing is that I can always tell when I'm getting into good shape because I am never sore after any of my workouts. Even the day or two after a 20-mile run, an intense speed session at the track, or a heavy weight workout, I'm not the least bit sore. That's a good feeling as well. I definitely want to be back to a good, solid base of conditioning when the weather turns warmer. I don't want to be sucking wind at the beginning of the race season.
http://www.nvrun.com/calendar.html
Right now I am shooting for the 10K in March. I just started running again this week, which gives me five weeks to get into half-decent shape for the race. I certainly won't be running the race with maximal effort, but will do my best. It's amazing how much different your body feels even after one workout. It's like your muscles wake up and say, "Oh yeah, I remember doing this before." I want to shed about ten pounds, pump back up at the gym a few times a week, and get back into the groove of running. I'm not overly concerned about running long distances right now, but getting back to a good base of conditioning. There is plenty of time for the longer stuff later.
My run yesterday was done on the treadmill in the gym at work. It is just too cold right now for me to want to run outside. The high yesterday was like 15 degrees, and felt much colder with the wind chill. I have warm clothes (GoreTex and such) that would make those temps bearable, but I'm just not into that right now. I'm afraid that the frigid weather will extinguish my fledgling motivation. I ran three miles and used a random program on the treadmill that threw in "hills" of varying inclines and duration. I actually got a really good workout. The hills took away some of the monotony of running on the treadmill and made for a challenging run. My HR was a little high at times, but not bad considering that I only ran one time the entire month of January.
I am going to the gym today to hit the weights and I'm still sore from Sunday's workout -- nice! I love that! Maybe it's the masochist in me, but I love working out when my muscles are still sore from my previous workout. There's something so satisfying about punishing yourself sometimes. The other interesting thing is that I can always tell when I'm getting into good shape because I am never sore after any of my workouts. Even the day or two after a 20-mile run, an intense speed session at the track, or a heavy weight workout, I'm not the least bit sore. That's a good feeling as well. I definitely want to be back to a good, solid base of conditioning when the weather turns warmer. I don't want to be sucking wind at the beginning of the race season.
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