Friday, January 23, 2015

Day 12

Today I had a very good cardio workout.   I did 30 minutes of 400 meter sprints on the treadmill and completed 3.43 miles for a 8:46 average pace.  I am hoping that doing these sprints will help me in 2 areas.  I think it will help build my overall speed for my longer runs including running a half marathon under 2 hours as well as burn more calories in a shorter period of time.   On my weight training days I only have time for 30 minutes of cardio so I have to really try to push myself during those 30 minutes.

Tomorrow I leave for The Rock Boat and it will be interesting to see if I can find enough plant based food on the ship for my meals.  I have packed some Arden's Garden juices to allow me to have my morning juice to start my day.   I might not be able to post from the ship but I will be logging all my meals and exercises.

Food And Exercise


Calories




Thursday, January 22, 2015

Day 11

Today was another day in which I did not have a very big appetite for lunch.   I am eating my eggs and toast after my workouts (at around 11 am) and it seems to give me enough fuel for several hours.  I did my 5 mile outside run today and I actually finished in my best time on this hilly course -  I completed the 5 miles in 45.32 for a 9:06 average pace which is where I need to be if I want to complete a half marathon in under 2 hours. 

I've been wearing my heart rate monitor on the runs and checking the data but am still trying to figure out how to analyze it and use to to improve my training. If there are any avid runners out there who train with heart rate monitors, I welcome your advice.



Food And Exercise



Calories



Wednesday, January 21, 2015

Day 10

It was my birthday today and I am excited that this is going to be a great year for me.  I feel by this time next year I will have completed all my goals and be searching for new challenges.  Today, I thought that it might be helpful to get a physical after completing my 8 week Challenge To Me.   I should find out my cholesterol and blood sugar levels after changing my diet so drastically.  There is a history of heart disease and diabetes in my family so I probably need to monitor things more closely.

I had a great workout at the gym this morning.   I reversed the order of my training today and started with weight training and finished off with cardio.   I sometimes feel if I am pushing myself hard through 30 minutes of cardio which doesn't allow me to lift as much as I'm tired after exerting myself for the 30 minutes of cardio.

I trained back and biceps today and started to increase my weight through some of the exercises.  In order to get stronger and gain more muscle mass I will need to start lowering my repetitions and add weight.   If you constantly are doing 12-15 repetitions at the same weight your body gets used to the movement and you are not getting as much as you can from the training.   I finished the workout with my 400 meter sprints.   I did these at 7.0 on the treadmill with walking breaks at 4.0.  The breaks were 60, 45, and 30 second intervals.   I completed 3.18 miles in 30 minutes for a 9:29 average pace.  I think I am ready to move these up to around 7.5 on Friday.

Since it was my birthday I chose to deviate a bit from my daily plan.   I ended up having sushi for dinner - the rice certainly packed on a lot of extra calories but I also gained a lot more protein than a normal day.   I finished the evening with a 1/6 serving of Carvel ice cream cake.   Even with the sushi and ice cream cake I still ended up under my daily intake because of my cardio earlier in the day.


Food And Exercise



Calories


Tuesday, January 20, 2015

Day 9

Today was a scheduled running day and I was hoping to get a nice 5 mile run outside.  The weather has improved in Atlanta over the last few days to where you can run outside without being bundled up.   The day kind of got away from me between practicing drums, teaching a lesson and fixing our rice cooker… I ran out of time to run outside.   After the kids were asleep I went down to our basement  and cranked out a good 5 miles run on our treadmill.  It is nice to have the that option when the weather gets bad or if you run out of time during the day to run outside.

I ran 5 miles in 48.21 for an average of 9:40 a mile.  My average heart rate for the run was 141 BPM.  It stayed pretty consistent throughout the run.

I have another 5 mile run scheduled for Thursday and I will be watching the heart rate throughout the run to see if I can keep it at a certain number.

I still really need some expert advice from some runners on where they train at within their Target Heart Rate.

Food And Exercise


Calories




Monday, January 19, 2015

Day 8

A strange thing seems to be happening with my food intake.   I seem to be less hungry throughout the day after I have a large juice in the morning.   Today I did not have my usual eggs after my workout and I was not starving.   I had a large burrito bowl from Willy's for lunch and it filled me up until dinner.   My overall calorie intake over the last few days has under 2000 total calories which is not normal for me.  With that said, I am not restricting my self from eating at any time in the day - I just haven't had a big appetite.

I do not know if this is from the foods I am eating or from the exercising.  I am going to monitor this more closely this week because I want to make sure I am getting enough food for my muscles to grow.

Food And Exercise



Calories


First Week

It's been 7 days since I started My Challenge To Me.   I can honestly say I feel so much better each day.   I have a lot more energy throughout the day and I can start to see changes to my body.  I do not miss eating meat and my appetite appears to be reducing as well.

I ran 19.61 miles this week which is a little bit less than I would have liked but I did not want to go out and injure myself the first week.  I got in 3 gym workouts and was able train all the body parts.

During the first week I lost a total 1.5 pounds.  I started at 185 pounds and I now weigh 184.5.  This is about what I expected would happen over the first week.  I did not expect to see large numbers because  I am only about 10 -15 pounds away from my target weight.

I will track my weight on a weekly basis and I will get a body fat and BMI number after completing 4 weeks of training.


Sunday, January 18, 2015

Day 7

I woke up early today excited about about going for a long run on the Atlanta Belt Line.  I wore my heart rate monitor today so I could start to monitor my heart rate on long runs.   It was rather chilly at 7:00 AM so I need to bundle up in my cold weather gear including jacket, hat and gloves.  I love running the Atlanta Belt Line early on a weekend morning because you can usually run for about 45 minutes when it is not crowded and get into a zone.

I finished my 8 mile run in 1:17:24 for a overall pace of 9:40.   I was glad I could finish the 8 miles but a little frustrated that my pace was a little slow.   One of my goals for 2015 is to finish a Half Marathon under 2 hours and I need to being running a 9:10 pace to achieve that goal.

My heart heart was an average 155 BPM for the run duration.  I found some formulas to calculate Target Heart Rate

My maximum heart rate is 175 BPM (220 - 45 =145)

Resting Heart Average is 55 BPM

Heart rate max Reserve 120 BPM (175 - 55 = 120)

Target Heart Rate Lower Number (60%) 127 BPM (120 * .6) + 55 = 127
Target Heart Rate High Number (85%) 151 BPM (120 * .8) + 55 = 151

Target Heart Rate 139 BPM (127 + 151 / 2 = 139)

I think with averaging a 155 BMP I might need to work on getting that number down over the course of a long run.   

If there are any avid runners who train with heart rate monitors please leave me some suggestions in the comments. 

Food And Exercise




Calories



Run Data