Thursday, January 12, 2012

Getting Back in the Groove!!

I'm finally starting to feel a lot better after catching a cold last Wednesday (1/4/12).  I made it to the gym on Monday and Wednesday and did a light easy jog on Tuesday.  Today I hit the park for a very nice run.  3.2 miles total, .9 walking and 2.3 running.  The longest stretch of run was .6 miles, so it seems my endurance is building, albeit very slowly, but that's ok.

I had been pushing very hard both with the strength training and treadmill, and I think I was burning myself out.  I am reassessing, again, how my training should go.  Instead of going to the gym two days in a row, then taking an off day, I am going to strength train one day on, one day off, giving my tired old muscles more time to recuperate.  I am also going to ease up on the treadmill and run outside everyday that I am off from the gym.

Being able to run outside, in the warm sunshine, in January, is a treat that I should not take lightly.  I spent too many winter days bundling up in layers, putting on 3 pairs of socks with plastic bags in between the pairs to keep my feet warm and dry in the snow.  I came home with icicles hanging from my moustache from my breath freezing on my face many many times, and now, to run on the beach in the middle of winter is a joy that I must embrace.

My weight has been consistently below 180# and I'm eating a very healthy diet right now so I expect the pounds to keep rolling off.

The sniffles are almost all gone, I've got a new plan for the gym and for my running training and I'm getting back in the groove for this wonderful new year.

164# and 10k race, you are in my crosshairs!!

Monday, January 2, 2012

Official One Month Progress

I backslid just a little over the weekend because of New Years Eve and the STEELER game on Sunday, but I knew that would be the case, no big deal.

On the Lifestyle computer my initial numbers were:
192# 29.7 BMI 20.36% body fat, RHR 61 and BP 120/83
Numbers today are
186# 28.8 BMI 19.56% body fat, RHR 53 and BP 116/69

These numbers were all actually lower last week, but again, I knew I was screwing up this weekend and it doesn't matter, everybody needs a little celebration now and then.

Looking forward I had planned to revamp my routines for the coming month and I will, but not in the way I had been thinking.  Realizing that my main goal is to lose body fat and gain cardiovascular fitness I am going to ease up on the strength training and concentrate more on running.

First off, I getting away from the free weights and barbell routine and am going to focus on dumbbells and even more on all of the machines that the gym has to offer.  They are easier to use and make the workout go faster.

I am going to go from higher weights and lower reps, to lower weights and higher reps in order to stay toned, while not pushing to build muscle.  That type of routine is beginning to bother my rotator cuff, and I do not want to damage it any further.  I am going to get my strength workouts down to a max of thirty minutes each session from the 45 to 60 minutes that I have been spending on them.

I will also ramp up my treadmill time, and more importantly, my outdoor running time.  I have been doing a 35 minute treadmill routine most days with one workout per week at 45 minutes.  That will now be 45 minutes most days with a 60 workout once per week.  I will also throw in 2 days of running outside trying to build my stamina from a .5 mile constant run to a 3 mile run. 

The next month will be a challenge, but I am looking forward to it.  I can't forget the long range goal, 164# and a 10k race with my children.

Come on 2012, I'm ready for you!!!