fitness

200 posts

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This is my 174th post. I am aiming for 200 posts before the end of the calendar year. Given my past record, this will be a task. If I get a job I might have a tougher time of it but I will give it a go.
I found myself doing nothing today. I ran and got my mile in today. I got in some core exercises too. I then found myself reading a triathlon magazine and I realize I have a lot more to do and a long way to go. I also realize I am not doing nearly enough to make myself stronger for the upcoming marathon or the ultra, much less the run for an Ironman in a couple years. A whole lot of my lack of training is mental. I know this. I need to get past my past behaviors. I need to move my mind into the present. I notice I am becoming more mindful of my thoughts and as a result, I am becoming increasingly mindful of my behaviors and my physcal state at any given point in the day.

There is nothing other than now.
There is nothing other than now.
Now.

Infinite patience yields immediate results.

Namaste.

4 Months to 4 Hour – Week 3

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No catchy phrases today, just Tuesday.

Daily Diet

breakfast – none or juice

post-workout – juice

lunch – juice or vegan quesadillas with salsa

dinner – usually nothing big. tasting dinner for the family and perhaps a little pasta.

Workout schedule

Monday – 60 min run @10 min/mile

Tuesday – Cross-training – 300m swim

– 30 minute core workout

– cardio-weights

Wednesday – 8 x 400m @ 1:50

4 x 800 @ 3:50

Thursday – 60 min run @ 10 min/mile

Friday – 26 mile (marathon distance)

Saturday – weights and yoga stretches

Sunday – stretches and rest

Last week was difficult because I worked on Friday and did not get my long run in. My run times have actually been less than my planned times. I have been averaging 1:45 on my 400s and 3:30 on my 800s. I have been wearing calf sleeves and they are awesome for recovery time! I have not been doing much blogging but I have a lot to say. I think I will get a few done this week.

Thank you for reading. I appreciate you and your readership.

Namaste

Blogging

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Sitting at the mall (I guess they didn’t see us come in because they did not come up to clean as soon as the kids got their shoes off) and realizing I have been slacking way too much in the blog department. I knew that the lack of iPad would result in this. I apologize. I think I was also using the cathartic effects of the blog to help deal with a situation I was not satisfied with. I have since left that job. So has some of my motivation to keep blogging. I have other reasons to keep blogging and I am in the process of reorganizing the way I think about and approach this blog. I will continue to write about fitness, family, and food. Those are the most important things in my life. I love all the people I have met through their blogs and I  thoroughly enjoy reading about other people’s lives, loves, trials, and triumphs. I will continue to do so. For those that read my blog, please bear with me. I am in transition and I am trying to sort through my daily schedule to find a natural time to blog. It will come. Namaste.

Thankful Thursday

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I am feeling thankgul but not loquacious (or whatever the word is for the writing equivalent) today. I am thankful for my health and ability to run and make my body better.  I am thankful for all of you and your beautiful posts. I am thankful for my friends and family. Thank you all for who you are and I appreciate your presence in my life. I love you all. Namaste.

Thankful Thursday

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I did not post my workout this week. There is a reason, it is not working. I know I set goals for this month, but I do not think those goals were working for me. I did not include enough down time. It was in the back of my mind but I was on a roll. Going forward, I will be doing:
Monday – intervals
Tuesday – tempo
Wednesday – AM heat run
– PM intervals
Thursday – cross-training
Friday – long slow 70%HR
Saturday – long slow 80%HR
Sunday – rest day
Each day will include 45 minutes of core and strength.
Nutrition will continue to be juice. I include electrolyte gels, pre-workout, and recovery Vega drinks on my longer runs and I avoid products that have caffeine.

I am thankful that I came to the realization of the unrealistic schedule I had tried. I need to be able to be with my children and wife during the day and that previous schedule would have wiped me out so much that I would not be physically able to be present around them.
I am thankful I am able to be with my family as much as I am right now. I am thankful for the weather here. I want to run Badwater someday and this weather is perfect for training for that race.
I am thankful that I can even think about running in such a race. I am thankful that my Garmin has not completely died yet (even though the thing sometimes records that my HR is 225 even though I have only been working out for 45 seconds).
I am grateful for my friends. I am grateful to have known the father of one of my friends who passed away this last week. My thoughts and prayers are with my friend and his family even more these days.
I am grateful for all the blogs I read every day. I love the ideas and information I get. I am also grateful for getting to know all these people from all over the world. I feel that I am better for knowing all of them.
I am grateful I have found pre made roasted peppers. Roasting them myself would be fine but my wife is allergic and just cooking them could cause a reaction. Finding the canned ones to add to my hummus has really alleviated that burden.
Thank you all for reading. Sending you Light and Love.

Five for Friday 5 – Altitude

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The week after next I will be goining up to Sedona to do some altitude training. I am looking forward to it. It will be tough and tiring but I am pumped to be able to get that type of training under my belt. I have only run at altitude once before. The Guy Who Whines Like a Little Girl and I went up to Prescott a few years ago to drop his daughter off at a Girl Scout Camp and we ran while we waited. It was tiring to say the least. The altitude is not that much higher but we felt the difference within a half mile. The elevation of Sedona, AZ is 4,423 feet. The elevation of Prescott, AZ is 5,034 feet. The elevation of Scottsdale, AZ is 1,248 feet. So I will be going up about 3,200 feet. This is not as significant as Flagstaff (6,900 feet) but it is a start.

I might need to get some zero drop trail shoes though.

Altitude training, a new excuse for new shoes.

June 5

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I ran during the day today. A tempo run. Wow, that was interesting. Running in heat and doing a tempo. Tempo runs are running with a slow warm-up, a challenging paced run, and a slow cool down. Today I ran for 12 minutes at 75% max HR, 40 minutes at 80-90% max HR, and 10 minutes cool down at 75% max HR. This, on top of 95 degree temperatures when I left (102 when I got home) made for a lot of fun in the sun. Fortunately, this is June. Our humidity is about 20% and we had a little wind (10% today) at this time, so it is way more comfortable to run in these temperatures than it will be in a month. Running in July and August, one feels like a potato in a running microwave (including the possibility of one’s head exploding as it would in a real microwave). Tonight’s plan is another short run, about 5k. Nothing special planned except to keep HR around 80%.
Happy National Running Day! I would have taken advantage of the special for PF Chang’s in 2014 but it is summer and income is limited right now. I had been looking for Hammer Nutrition because it is vegan and I had an epiphany, RoadRunner Sports, duh. They have the individual gel packs but not the larger bottles so I will still need to go online for those. They are a much better deal (26 servings for 19.99 compared to 1.49 per packet) and RoadRunner has a special on their website on Hammer products right now. These are helpful for the ultra as well as when I start tri training.

I ran on Running day. Did anyone else?

June 2, 3, 4

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Life steps in again. The wife has been ill. Her Majesty has decided that sleeping through the night is passé. Someone moved Arizona to the surface of Crematoria. All those elements mean I missed a couple of runs. I still ran long Sunday night and intervals last night.

June 2
Sunday was 6 miles at 85-90% of max HR. My hear rate was difficult to keep in range tonight so there was a lot of walking. I ran the last 3/4 mile at 100% and felt great!
Juice was primary meal all day. Apple, carrot, baby kale, and spinach with electrolyte enhanced water and a cup of orange juice.
Her Majesty woke up twice in the middle of the night again and I was way hellatired somewhat drained all day. I meditated for over 2 hours and slept for 3. Needless to say, I did not get much else done.

June 3
Monday was hard but somewhat productive. I was not able to work in a run but I was able to do a bunch of yard work. I got a nice upper body workout by chopping oleander branches with a machete. Hard to do with the left hand, but I made sure to switch hands to even out the load.
200 meters of swimming was the only real workout I was able to manage today.
I meditated for 2 hours today.
I also spent time posting my Liebster Award nominations.

June 4
Tuesday was busy but the wife was under the weather so not a lot was done. I did manage to spend an hour working in the yard. I got a sunburn because I was out in the sun for a longer period without taking a break. Not bad though. It was actually a decent workout.
I was able to get in 100 meters of swimming as well.
Meditation for 40 minutes
Interval running – 8 x 400 meters at 2:05 pace was the goal. I managed to run at sub 2 for each one.

I will be working in some heat running with this regimen. Today, June 5, is tempo as well as a short maintenance run.

June 1st

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I have been able to use my Garmin. The problem is, it only works when it has been plugged in overnight. I doubt it will work for an entire marathon or ultra. Fortunately, this helps immensely with training.
I ran for 1 hour 11 mins last night. Not a long time or distance to run but I did it at 85% of my max heart rate. I was able to run the final 3/4 mile at 100% max HR. A little out of breath but not uncomfortable which suggests that either the heart monitor was not accurate or there is more to an accurate max heart rate than using your age as the baseline (HR= 220 – age). Seems like I should have a better max HR than someone who lives on the couch eating pizza, burgers, and beer. I will look it up.
I meditated yesterday and actually, most of the night since Her Highness decided that sleep was not for her (or me). She woke up a half hour after I went to bed and again 2 hours later (an hour after I was able to get back to bed). Somehow I had a feeling this was how the night was going to go, so I meditated and got plenty of rest in spite of my child’s transformation into a nocturnal animal.

I drank about 72 ounces of juice smoothie yesterday and ate a little hummus.

One day down, many more to look forward to. Thanks for reading!

Five for Friday – June Bug

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Five for Friday

June Goals
I was going to start my regime this last week but, I decided to make this a goal for June. Long slow runs Friday, Saturday, and Sunday and two-a-days Monday through Thursday. Cross training will include an hour a day of yard work, cardio weights, swimming, core workouts and possibly cycling (if I can get my bike fixed). So I am looking at 200 plus miles for June (it actually comes to 230 or so but I figure life often steps in so aim low and be pleased if I overshoot). I am actually a week into meditating with regularity and properly. June will also be another month of juice only. I will work on an actual schedule each week and post it (whether you like it or not).

Snack
Air popped popcorn topped with a little salt and nutritional yeast.

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Awards
I will get my awards finished this weekend. There are several. A big thanks to Amanda for all the nominations.

Summer Movies
I found out that the nearby mall theater has the summer movie program and we went to the first movie in a theater with our kids, ever. It was ok but they were a bit spooked when there was a part in the movie that was a little tense. The dark theater combined with the threat of a volcano to our heroes on the screen was a bit too much so we sat in the wings sort of watching the climax of the movie. It all worked out and we will return next week to see Smurfs.

Hummus
I am not sure if I blogged about this before, but I discovered how to get the texture of my hummus thicker, tahini. I added tahini and it made the hummus I make fantastic! Tahini is not cheap but I only need a tablespoon for each 1 or 2 cups of hummus. I love it!

Thanks for reading! Love and light. Namaste.