Tempo Run – Oct 7, 2008

I was not able to do my usual tempo run on Monday morning since I got up late. So, I decided to skip the gym this morning and do the Tempo run. I went to the Campion trail at 6:45 am and started the run. Here is a break up of my Tempo run which includes a 5K timed run.

1 mile warmup - 9:40 min

2 min walking

5K (3.125 mile) – 25:30 min

4 min walking

1.5 miles - 15 min

2 min walking

1.5 miles – 14:30 min

2 min walking

1 mile – 9:30 min

Including the walking, I did about 9 miles. Here are the average stats from the Forerunner in which I recorded only my running (not the walking breaks).

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: 1/3/1.5/1.5/1.25 miles

None

None

8.18

1:15:32

9:14

6.5

1060

143

 

The Long Run and 15K Race – Oct 4, 2008

We were supposed to do 16 miles today and I also registered for the DRC ( Dallas Running Club ) 15K race. We were going to be doing some miles before the race and then do the race as part of the 16 miles long run. Having led the more than 10 min group last week, I decided to run with the below 10 min group today. I reached the White rock lake at 6:30 am and picked up my bib for the race. We started for the 7 miles run before the race at 6:40 am. Surprisingly, I was able to keep pace with the group and was running at about 9:30/mile. I finished the 7 miles in 1:04:30. Then I took a 5 minute break before the race started.

We started the race at 8:05 am. I did the first mile in about 8 min. I realized this after I finished the first mile and by this time, I was really tired. I waited for about a minute to drink water after this and continued the race. I was walking for about 30 sec after every one mile and even then I was doing 9:00-9:30 min/mile. I finished the first 6 miles in about an hour (13 miles including the pre-race miles). At this point, I was really tired and slowed down 10 min/mile. I managed to finish the rest of the 3.5 miles in about 35 minutes. I was happy to finish the entire 16.5 miles today below 10 min which is my goal for the marathon ! Hope I should be able to keep this pace for 26.2 miles and be able to finish the marathon below 4hr 30 min. Once again, the "Gu" gel helped me keep going through out the race today. I had about 3 of them during the course of 16 miles. And after I came home, I rested the legs by putting in some ice into the bath tub and lying down for 15 minutes. That is a great remedy for your leg muscles.

 

Official 15K Race time from Dallas Running Club: 1:35:00

Here are the stats from the Forerunner.

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	16.5	2:39:23	9:39	6.2	2111	160

 

Cycling – Oct 3,2008

I woke up late in the morning, at 8:00 am, and decided to do a quick cycling for about an hour. I did about 15 miles in an hour. Here are the stats from the Forerunner.

 

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Cycling	Track Cycling	None	None	15.5	1:02:40	4:02	14.8	822	133

 

Easy Run – Oct 2,2008

After doing the strength training in the morning, I decided to a run at easy pace in the evening. The marathon training calls for 4 runs per week with one of the runs being a easy run. Today, I bought a new water bottle that can be held in the hand. I used the bottle hanging from my waist so far which caused some rashes during my long run. I reached the Chisholm Trail at 6:30 pm and started the run. At the beginning, I thought I would do only 4 but half way through I was feeling good and so ended up doing 5 miles. Here is the log 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

Gym - Back & Biceps

Running

Easy Run

5.1

0:54:46

10:44

5.6

655

147

What keeps me going Everyday?

On the occasion of Mahatma's Gandhi's birthday (also known as International Non-Violence day), I decided to tell you all the reason and motivation of me doing a marathon.

If you have come to this page it means you are at least curious to know what all this running and fund raising I have been talking, emailing and broadcasting about. A big thanks for your interest and the time you are taking to read what I need to say. For the past two months, I have posted many entries on how am I training for the marathon. While all those things are very important to keep physically fit and be ready to do the marathon on Dec-14, it is the thought of helping underprivileged children that keeps me motivated to wake up early in the morning on a Saturday, get up early on weekdays run/cycle in the dark and go through all this physical stress.

My biggest inspiration to run a marathon is to provide under-privileged children an opportunity to LEARN and receive a proper education, a shot at a good life and a chance for a better future. For this cause I committed to raising at least a $100 for every mile I plan to run in Dallas White Rock Marathon. This is possible only with your help !

The power of your donation:

* $10 - Takes care of the education of a child for a complete month. Less than what it would cost you to watch a movie.
* $25 - Takes care of the education and living expenses of a child for a complete month. Costs less than a dinner outside.
* $50 - Takes care of a child's education for almost half a year. Costs less than an evening out with friends.
* $100 - Helps educate 100 rural pregnant women on infant health. Costs less than a visit to an amusement park.
* $250 - Takes care of a year's education and living costs of an under privileged child. Costs less than a new Wii or X-BOX.
* $500 - Funds the education of a 10 year old girl until she finishes high school. Costs less than that new IKEA couch.

While the above gives you an idea of the power of your donation - absolutely anything will help and I encourage you to start with a minimum of $10. Click on the link (http://www.ashanet.org/dallas/soh/Srinivasan_profile_2008.html ) to make your donation for a great cause. Paying by credit card is the most preferred method. Please also take a few minutes to check with your company if they can match your donation to charitable organizations like Asha.

Learn more about Asha here: http://www.ashanet.org

Learn more about Asha-Dallas Chapter here: http://www.ashanet.org/dallas/

Learn more about the wonderful ongoing / successfully accomplished projects of Asha-Dallas Chapter here: http://www.ashanet.org/dallas/projects/index.html

Learn more about the Asha "Strides of Hope" fund raiser program here: http://www.ashanet.org/dallas/soh/index.html

If you would like to ask me any questions about fund raiser, running or generally feel like dropping a line or have a chat, here is my e-mail / chat address is Srinivasan.Raghavan@gmail.com

 

Strength Training – Back and Biceps – Oct 2,2008

After a late evening run yesterday, I reached gym reluctantly at 6:30 am to start my strength training. Here is a log of the exercises that I did today.

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	1	1	12	30		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.
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	2	1	12	40		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	3	1	12	90		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	4	2	10	135		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	5	1	10	95		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	6	2	12	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.
2-Oct-08	Back & Biceps	Biceps	Bicep Curls	7	1	16	20		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	8	2	10	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
2-Oct-08	Back & Biceps	Reactive	Step Ups	9	1	12			Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	10	3	12	135		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	11	2	10	95		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	12	3	8	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.
2-Oct-08	Back & Biceps	Biceps	Bicep Curls	13	2	16	20		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	14	3	8	45		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
2-Oct-08	Back & Biceps	Reactive	Step Ups	15	2	12			Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	16	4	8	180		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	17	3	8	95		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
2-Oct-08	Back & Biceps	Abs	Ball upper abs	18	1	20	0		Lie on the ball with hands on ears and come up with upper abs
2-Oct-08	Back & Biceps	Abs	Floor Lower Abs	19	1	40	0		Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough
2-Oct-08	Back & Biceps	Abs	Ball upper abs	20	2	20	0		Lie on the ball with hands on ears and come up with upper abs
2-Oct-08	Back & Biceps	Abs	Floor Lower Abs	21	2	40	0		Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	22	1		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	23	1	20			Jump with legs wide and hands above head
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	24	2		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	25	2	20			Jump with legs wide and hands above head
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	26	3		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	27	3	20			Jump with legs wide and hands above head

Interval Training – Oct 1, 2008

I woke up late in the morning and so couldn't go for running in the morning. So, I decided to do it in the evening.I bought a box of "Gu" Gels for my weekend runs today ! These are really good to keep you energized during the long runs.

I started the evening doing about 300 upper and lower Abs exercises and about 70 push ups. Then I took a break for about 30 minutes and went to the school track to start my interval training at 6:45 pm. This was a bad idea since I ended up running in pitch dark for the last 1.5 miles. So, it's always a good idea to begin the evening runs at 6:15 pm. Here is a record of my times for the interval training (1 mile warmup, 2 x 1200m , 4 x 800m, 1.85 miles cooldown)

1 mile warm up – 9:35 min

Walking for 2 min.

1200m (0.75 mile) – 5:35 min

Walking for 2 min.

1200m (0.75 mile) – 5:50 min

Walking for 2 min.

800m (0.5 mile) – 3:50 min

Walking for 2 min.

800m (0.5 mile) – 3:55 min

Walking for 2 min.

800m (0.5 mile) – 3:45 min

Walking for 2 min.

800m (0.5 mile) – 3:45 min

Walking for 2 min.

1.85 miles cool down.

Here are the average stats from the GPS.

Date

Day

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

1-Oct-08

Wed

Running

Interval

6.36

0:55:07

8:40

6.9

806

156