Long Run : The tapering Starts – Nov 30,2008

The Thanksgiving holidays bring their share of over eating, boozing and staying out late night. All this meant less physical activity this week. One week of slack made the long run on Saturday the worst run that I have had to go through in a long time. We started at 6:30 am and I was struggling after 2 miles but managed to keep up with the group for about 7 miles. Then the blister on my calf and the effect of over booze the night earlier was having its effect. I really slowed down and started walking. I was cut off from my running group and ran one mile by myself. I stopped after 8 miles at a water stop at which point the next pace group joined. I ran with this pace group for about 2 miles but slowed down again. I walked for about a mile after that and ran the final 2 miles. So, although the entire course was for 14 miles, I ran only 12 miles and walked 2 miles and the pace was also the worst in the past one month. I should really get back to the regular schedule in the coming week and hope that the calf blister injury heals in time for the marathon. 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

Long Run

None

None

12:15

1:51:07

9:09

6.6

1564

169

Strength Training – Back, Biceps – Nov 25, 2008

I took a break again yesterday to give some healing time to the calf. I felt a little better this morning. So, I decided to do some quick strength training. Here are the exercises that I did in the Gym today:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
27-Nov-08	Biceps,Back	Cardio	Elliptical	1	1	0	0		85 Calories
27-Nov-08	Biceps,Back	Abs	Ball upper abs	2	1	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	3	1	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	4	1	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Abs	Ball upper abs	5	2	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	6	2	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	7	2	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Abs	Ball upper abs	8	3	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	9	3	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	10	3	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	11	1	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	12	1	12	32.5		Sitting on a bench, 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)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	13	1	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	14	1	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	15	1	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	16	1	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	17	2	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	18	2	12	32.5		Sitting on a bench, 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)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	19	2	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	20	2	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	21	2	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	22	2	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	23	3	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	24	3	12	32.5		Sitting on a bench, 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)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	25	3	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	26	3	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	27	3	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	28	3	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges

Tempo Run – Nov 23,2008

After the quick strength training in the morning, I did the tempo run at the trail near my work place along with a colleague. Since my calf was hurt, I ran a little slower than usual. I did the entire 5.25 miles without any break. At the end of the run, I didn't feel much stress since I didn't push myself during the run. The calf is still hurting. I hope it gets better soon in time for the next long run on the weekend. 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

Strength

Chest,Triceps

Running

Tempo Run

5.25

0:44:07

8:24

7.1

682

166

Strength Training – Chest, Shoulders – Nov 25, 2008

Since I developed a blister on the right calf from the weekend run, I took a break yesterday. I decided to do some quick strength training for an hour in the morning since I was going to run with my colleague in the noon. Here are the strength training exercises that I did:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
25-Nov-08	Chest,Shoulder	Cardio	Elliptical	1	1	0	0		85 Calories
25-Nov-08	Chest,Shoulder	Abs	Ball upper abs	2	1	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08	Chest,Shoulder	Abs	Machine Leg Pullup	3	1	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
25-Nov-08	Chest,Shoulder	Abs	Ball Lower Abs	4	1	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
25-Nov-08		Abs	Ball upper abs	5	2	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08		Abs	Machine Leg Pullup	6	2	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
25-Nov-08	Chest,Shoulder	Abs	Ball Lower Abs	7	2	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
25-Nov-08	Chest,Shoulder	Abs	Ball upper abs	8	3	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08	Chest,Shoulder	Abs	Machine Leg Pullup	9	3	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
25-Nov-08	Chest,Shoulder	Abs	Ball Lower Abs	10	3	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
25-Nov-08	Chest,Shoulder	Chest	Bench Press	11	1	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	12	2	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	13	3	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	14	4	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	15	1	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	16	2	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	17	3	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	18	4	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	19	1	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	20	2	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	21	3	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	22	4	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	23	1	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	24	2	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	25	3	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps