Interval Run – Oct 31, 2008

Since I am running the official Dallas Running club Half marathon on Sunday, I took the day off on Thursday and postponed my interval run from to Friday. I woke up early and reached the school track at 7:30 am. Instead of doing the usual short track runs, I decided to do a faster pace longer runs to prepare for the DRC half on the weekend. Here are the pace times from the training today.

1 mile warm up – 8:30 min / mile

5K (3.13 miles) – 25:50 min

2 miles cool down – 17:00 min

It was just 2 stops, one after the 1 mile and the other after 5K although I took a 30 sec time out during the 5K to tie the lace. These are the little things that you need to take care of during the race. Here are the stats from the GPS watch:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Track: 1 mi warmup in 8:30, 5K in 25:50, 2mi in 17:00

None

None

6:25

0:53:30

8:33

7

804

169

The 8 Mile Tempo Run – Oct 29, 2008

With the DRC half marathon coming up this weekend, I decided to push myself a bit and test the limits for this 8 mile tempo run. My goal was to try and do an 8:30 min/mile pace. The weather was also great for running. With my new gloves and the ear protecting head band for protection, I didn't feel the cold hurting at all. I finished the first 4 miles in 33:45, just 15 seconds better than my target. The return back is a little downhill for the first couple of miles and I was able to maintain my pace although I could feel that the heart rate was up more than the normal. I finished the seventh mile in 59:30, which is exactly at 8:30 min/mile. At this point, I started sprinting for the last mile. This was the first time I was spring towards the end as opposed to doing it at the start which usually leaves me worn out after first couple of miles.

I finished the last mile in 7:40 which is my best time running a mile (other than a track). Here are the stats from the GPS. Note that high average heart rate indicating that this was a much faster pace for me. Hope I get used to this in future.

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Tempo Run: 8 mi @8:30

None

None

8:00

1:07:10

8:23

7.1

1039

169

Easy Run in Campion Trail – Oct 28, 2008

After doing some upper body training, I went to the campion trial to do a short 4 mile run at a easy pace (9min/mile). As it was unusually cold in the morning, I put on a jacket over my T-shirt and started running. The first mile , as usual, was hard and it slowly got better. It was a little difficult to run with the extra weight of the jacket but I managed to finish the run in under 36 minutes. Here are the stats from the GPS.

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Easy Pace

Strength

Gym - Chest / Back/ Shoulder

4:01

0:35:59

8:59

6.7

517

158

Strength Training - Complete Upper Body – Oct 28, 2008

After taking a day off yesterday, I felt good in the morning and woke up early at 5:30 am. I reached the gym and decided to a complete upper body work out. It is always motivating to see a bunch o people pumping iron early in the morning. I got more things done today in a short period of time. May be it was the day off that did wonders. Here is a list of the upper body exercises that I did today:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
28-Oct-08	Back,Chest, Shoulder, Biceps	Cardio	Elliptical	1	1	0	0		50 Calories
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	2	1	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	3	1	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	4	1	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	5	1	10	35		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	6	1	10	15.0		Stand on a soft plank, stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	7	2	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	8	2	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	9	2	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	10	2	10	35		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	11	2	10	15.0		Stand on a soft plank, stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	12	3	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	13	3	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	14	3	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	15	3	10	35		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	16	3	10	15.0		Stand on a soft plank, stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	17	1	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	18	1	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	19	1	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	20	1	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	21	2	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	22	2	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	23	2	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	24	2	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	25	3	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	26	3	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	27	3	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	28	3	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	29	1	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	30	1	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	31	2	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	32	2	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	33	3	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	34	3	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	35	1	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	36	1	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	37	2	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	38	2	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	39	3	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	40	3	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position