ODB's sporatic training log!

[ODB]

10/17

10 mile bike ride near the river averaged about 16 mph.

Just an easy ride that would have been longer but I ran out of light. Did a short climb with no running start at about 19 mph and it felt good.

[kuri]

alright man, your being consistant.

Step two is nudging up the loads. I know you can handle heavier lower body movements.

How is your squat form?
Do you have a barbell to use for squats?

[ODB]

I'm going to pick it up on week 4. I am currently just using db's for the squats but I actually have a squat rack in the dungeon so I might switch to that at the same time. I am feeling the lunges but you are right about the squats. I'm being to easy on myself.

[ODB]

10/18

Hilly 5K - 29:49

I woke up this morning,
got outta bed
never ever listened,
to a thing my legs said.

Calves were feeling like a cramp was coming on but I ran anyway and they never fired back at me.

[ODB]

Well I haven't had a real workout for three days. I had to go to the dedication of a new visitor's center at Bull Shoals - White River State Park. I did get to get on my mountain bike for a little bit and in a kayak for a bit (we were doing fall photo shoots, I get to be a model -- very scarry). We also stayed at Gaston's White River Resort (Jim Gaston is one of our commissioners). This is one of the top trout fishing resorts in the country and it runs year round. It was beautiful. I'll be back to HGM tonight.

[ODB]

10/23

36 Freakin' Degrees Out!!!

Okay, maybe not so cold for some of you in the country but around here it was a darn chilly morning for a 5K from the front door. I couldn't find my regular running gloves so I slipped on my kayak gloves (bad idea since I sweat in them and they just get colder).

Not a bad run since it followed several days of virtual inactivity.

30:10 -- Those hills hurt!

[ODB]

10/30

I have really fallen off the workout wagon! I did run on Saturday morning (Mudrun) but that has been it. No lifting, no cycling for quite a while.

This morning after eating way too much all weekend I rolled out of bed and ran a 5K in 30:50. It hurt too. I need some flatter routes too so I can do some speed work.

Ahhhhhhh......gained a few pounds too and I know it is all FAT!

p.s. Got my butt handed to me by my 16 year old son in the mudrun. At least his legs hurt the rest of the day.

[ODB]

10/31


HGM Phase One: Week Three

Barbell Bench Press 3 X 10 X 80
Barbell Dead Lift 3 X 10 X 80
Lat. Pulldown 3 X 10 X 80

Dumbbell Squat 3 X 10 X 50
Cable Seated Row 3 X 10 X 60
Dumbbell Lunge 3 X 10 X 50

Barbell Cuban Press 3 X 10 X 25
Standing-Calf Raise 3 X 10 X 50
Dumbbell Curls 3 X 10 X 50
Crunches 3 X 15 X B

Did this workout in the morning (I usually lift at night) Changed the seated calf raise to standing calf raise and I can feel it a lot more. This is the end of week three. I will do one more week before I increase weight in some areas.

[ODB]

11/05

Lisa pushed me out the door and down the road on a 5 mile run. Just a little over 10 minute miles with lots of hills and the longest distance I've run in quite some time.

[ODB]

11/06


HGM Phase One: Week Four

Barbell Bench Press 3 X 10 X 80
Barbell Dead Lift 3 X 10 X 80
Lat. Pulldown 3 X 10 X 80

Dumbbell Squat 3 X 10 X 50
Cable Seated Row 3 X 10 X 60

Barbell Cuban Press 3 X 10 X 25
Standing-Calf Raise 3 X 10 X 50
Dumbbell Curls 3 X 10 X 50
Crunches 3 X 15 X B

No lunges today. knee still hurting from yesterday's run.

[ODB]

11/10

It's been a tough week. Last Sunday Lisa and I ran 5 miles on some very nasty hills. My knee did not like this and later in the week it let me know when I attempted some lunges as part of my HGM workout. Through out the week I would get a dull pain in my right knee whenever I put pressure on it while it was bent (like going up or down steps - aka lunge moves).

So I went out and bought a new knee brace (something a bit more substantial than my old one. On Friday (yesterday) Lisa and I went out for a 3 mile flat run. I tried to focus on my running style and staying on the front of my foot. This seemed to help my knee out a bunch and I felt like I was running faster than usual.

After the run Lisa and I went on an 18 mile easy bike ride around the river. It was a good ride with beautiful 65 - 70 degree temps. Later in the day as I was doing yard work, I could feel some pain in my knee but as the day went on it seemed to go away. I'm thinking about getting some new running shoes as I want to do more running. I will also continue working on my form. I have to learn to run on flats the way I run up hill. I think I figured out why I run uphill better - running uphill improves my form.

How was that for a workout ramble? We are off for some flathingyer kayaking today.

[ODB]

11/12

Got in a sweet 1 1/2 hour flatwater kayaking trip with the family. I did a tandem kayak with the 10 year old. We saw three beaver lodges and saw one in the water. Lots of birds. This is the way to get in a workout!

[ODB]

11/14

Flat 5K - I'm still working on my form. Still only did a 30:38 but I did run a faster second half as my concentration improved. When I started I just didn't feel like running.

I was also paying attention to how my feet hit. I tend to land on the outsides of my feet (I'm a tad bowlegged). Also, I used to have normal arches but all my years in retail caused them to drop badly. That along with the bad knee gives me real bad form.

I'll be getting some new shoes soon to compensate hopefully.

[ODB]

11/19

Lisa was successful in dragging me out on a 6 mile run this morning. It was pretty cold but we warmed up quick. Finished together in about 55 minutes.

[Marykaa]

good for Lisa draging you out, and good for both of you getting out

[ODB]

Hey Mary - Good to see you over here again.

[Marykaa]

Thanks!