Cycling, Fitness and Other Things
Running
Run at Joe Walker Middle School
01358 days
Tonight I was able to run with a pair of classy ladies, my wife Teri and Tracy. I wanted Teri to run well and she was quite a trouper to run 1/2 mile, 1/4 walk, 1 mile, 1/4 walk, and 1/2 mile. The wind was up and it was warm, but not too hot, (not like Monday at lunch).
We started with a good stretch. I really know that I need to stretch better. I have been trying to spend more time stretching. Following the stretch we started with a two lap walk to warm-up, we started with a 1/2 mile warm-up run which we started out fast (6.7 and 6.9 mph). We walked to cool down and started in at the one mile set. We ran that at 6.3 mph. The last lap of that set was at 7.6, because Tracy picked it up and, of course, I had to stay up with her.
We walked the last 1/4 mile to cool down. The goal was to run the last 1/2 mile with not leaving anything. The first lap was at 7.6 mph and the last lap finished at a max speed of 12.5 mph (time 1:45). This is the fastest that I have I ever ran for a one lap, it is a personal record.
Supplement Cocktail
01359 days
I have been trying to get fit for over a year. On of the side affects of fitness is soreness. My hip has been an issue for almost a year. It talks to me everyday. After softball, for example, it is almost impossible to walk without a limp. Last week, I was discussing soreness with Tracy and she on the following day gave me a great article on soreness. It was from a fitness perspective, so it was very helpful. The follow-on question, I had was is there a supplement to aid in recovery? She mentioned the vitamin B class and Omega-3.
The following day I was getting a ride home from the friend and he mentioned that his mom had hip pain and started to take Omega-3, hum; two mentions in two days.
The following day I went to Costco to pick up a bottle of Omega-3. BTW, over the last year I have tried a couple of other supplements, I really never feel an effect from them. I tried one Omega-3 capsule right away and another the following day.
After a cramp issue with my calf from softball, the following morning my calf was behaving and I started to feel pretty good. Friday, afternoon I started to feel really good. Saturday, my wife Teri and Tracy walked five miles in the March of Dimes walk. After that Tracy and I walked another 10 miles and set some personal bests. I felt really good. Yesterday, I ran well and felt on top of my game for an old guy (that is rare).
This morning while a bit tired, I still feel good. I think the main cause of that could be the Omega-3′s. It may have been the right thing at the right time. Even today my hip is not hurting after that hard run yesterday.
Run, in the Heat
01359 days
It is nice to report that my running partner is fully recovered from her sprained ankle. On the weekend we chatted about today’s run. It is time to mix it up a bit. We have already run three miles non-stop, so we chatted about only running two miles but at much higher pace.
What a perfect day, it was only 93 degrees and 6 mile wind (just kidding, it was hot). At work, the oval is 0.5 miles (approx) around. We set our goal to run four laps, starting slow and finishing fast. For me after finishing the second lap, I needed to get my water, (we set them down against the wall).
The next two laps got harder and harder. For me, it was one of those days, when you just feel good. I felt the high energy and wanted to run hard. This would be Tracy’s first run after a week plus off from her ankle injury and she worked out hard the night before (including working her legs). She also was wearing long black pants and at least two shirts. She was warm, but finished very well.
After gasping for air after the run and allowing our breathing to get under control, we moved into the weight room. It felt good to fill the water bottles with cold water and block the fans to cool off.
I lifted 125lbs at the bench press in two sets 15 and 12 reps. I did curls at 90lbs for 15 and 15 reps. I did the lat pull downs at 105 lbs for 12 and 10 reps. I did the butterfly machine (I think that is what it is called), and it is one of my least favorites was 90 lbs at 12 and 10 reps. I did shoulder pull machine (I will have to get the official name) at 110 lbs 12 and 12 reps.
You can check out the speed of the laps below. I have my GPS monitor each 1/4 mile. Notice how my heart rate climbs to my max rate.
Running
01372 days
Today, Teri, Tracy and myself went running at Joe Walker Middle School. The run is two laps of running and one lap walking to rest. We all try to run faster and harder. Overall the run/walk was just under three miles. The fastest time was 11.2 MPH on the last running lap. My heart monitor was letting me know I was near max. Tracy and I seem to keep going at the same pace.
Run
01373 days
Today, Tracy my friend and personal trainer and me got out and ran at work. The goal was to run 3.0 miles non-stop, which we did once before. This was a very hard run on me and Tracy. It was a fast pace for the both of us. She was sore from her Saturday’s run, and well, I am always sore. The motionbased numbers look good. While, I felt it was killing me, I like everything after we stop. Check out the vitals. Overall we ran at 10:09 pace for 30 minute and 40 seconds, which include a slight stop in shoe tying time (say that 10 times). Overall 3.02 miles.
Tale of Two Runners (Tracy Whittaker)
01380 days
This is an article that Tracy wrote about our running at work. I liked it so much, I want to cross post it to my blog.
A Tale of Two Runners: Doug and Tracy Tackle the Streets and the Stairs
Today was muggy, overcast, and quite warm for a “spring” day. Just the perfect day for a run! So lace up those shoes and come along for the ride. It was 11am, stretching had been done and satellites had been located for the GPS tracking device, as we began our training. Synchronizing watches we began with gusto and right away we had our first 1/4 mile done in merely 2min 16 seconds. A decent pace. As we settled in, it was soon apparent that with the weather conditions, maybe our gust-o was a bit “much-o”. So the next mile was a relatively good pace at about 2 min 29 sec per 1/4 mile. From there we caught our breath, stretched our aches, and headed back to our initial position with a slower pace ranging from 2min 34 sec – 2 min 41sec per 1/4 mile. Exhausted, sweaty, but proud we finished 3 miles in 33 min 02 sec including our walking time [per mile pace of 10:52].
As if it were not enough to do this to ourselves, it was time for the real butt-kicker! The Stairwell. 16 flights of torture, lung screaming, thigh burning, torture! Admittedly, I lack luster in this area. As we started out, my mind was saying “you can do this, its only 16 flights, only 8 floors, only 168 stairs, only 16 landings, 16 turns…power up them, don’t be a wus”…and much more negotiating continued as I stared up the seemingly endless Well; the hot, muggy, feels-like-theres-not-a-breath-of-wind, I-just-might-pass-out-my-heart-is-beating-so-fast stairwell. You get the picture.
And trust me it was brutal. I took a beating. Beaten into submission were my lungs, my legs, my willpower, and worst of all my ego. How out of shape I felt as my workout buddy, Doug, kicked my butt up those stairs. Not just the “I beat you by a few steps win”, no, the “multiple flights, I’ll see you when you get up here win”, which will serve as a good reminder of where I stand in the world. I am sure it will take a while to forget my legs were screaming for a break as I failed to make it ‘running’ up the stairs, but at the top at least I was out of breath, heart pounding. As I walked back down to the ground floor, my legs feeling as though they were standing on paint shakers, I thought ‘let’s do that again’. Okay so maybe that was sarcastic, but am I glad I did a second round? Sure, yeah, at the time NO, however, looking back I am glad because that which does not kill you makes you stronger. As we cool down, I am sopping wet from head to toe, and I think to myself ‘Another successful workout, another day down, another step closer, I can’t wait to do it all again tomorrow’.
Until next time…stay strong, train hard, and expect results. You can acheive anything you set your mind to.
Tonights Run
01386 days
Tonight, I run with my personal trainer, and family friend, Tracy. She and I headed to the Aqueduct. We started at 60th West and ran into the wind for 1.5 miles, after a 1/4 warm up walk. At the half way point, we walked another 1/4 mile and then ran back to the start. Overall, running was 3.0 miles (1/4 mile longer then last time). We walked a 1/2 mile to cool down. It was great!
New Treadmill (4.5 miles PR)
01487 days
Thursday, I receive our new treadmill. I purchased from Sam’s Club, the HealthRider H 550I. I been playing with it, but did not really get on it to run. Well, this morning after a three mile walk with Teri and my dog Chip, I decided to run. I turned on the fans in the “office”, now it should be renamed, “the gym”, since there is no office items in it anymore.
I got out a bottle of water, opened the window, turned on the fans and ran. I set it at 6 to 6.2 MPH and ran for 4.5 miles (a personal best). I have never ran that distance up to this point. I trying to get to 6.2 miles before Super Bowl Sunday. Which I hope to run in the Super Bowl Sunday 5K/10K run.
My youngest daughter took this video of me running on the treadmill.
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Google Calendar of Local (to me) Running and Riding Events
01488 days
I created and added a running and riding Google calendar. It is local to the Antelope Valley and Santa Clarita. Also, it is a page (Running/Riding Events).
Run (4 miles, PR)
01490 days
by douglaspaulwade
in Running
Today at lunch, I got out and ran for four miles. This is the longest distance to date. I have never ran this far non-stop. My right hip was sore from the run last night, but I believe my pace was slow enough not to cause additional hurt. My pace was 9:53 per mile and I was faster in the first half.
