Thursday, 31 Jan 08

I stretched and then did a 1/4 mile warm up jog.

3 rounds of 21:
Thrusters
Kettlebell swings
Sit ups
Pull ups
Ran 1/4 mile
then repeat all at 15 and then finally at 9.

My run paces were at 7:30 min per mile

Tuesday, 29 Jan 08

Run 1 mile (7:54)
100 pull ups
100 sit ups
200 push ups
100 squats
Run 1 mile (13:30)

Wednesday, 23 Jan 2008

Pyramid to 10 of:
Squats
Push ups
Dips
(1:2 ratio for push ups and dips)
Workout Description: Do 1 Squat, 2 push ups, and 2 dips, followed by 2 Squats, 4 push ups and 4 dips, followed by 3 Squats, 6 push ups, and 6 dips, and so on up to 10 Squat, 20 push ups, and 20 dips, then come down back to the bottom 1 Squat, 2 push ups, and 2 dips.

Tuesday, Jan 22, 2008

25 Pull ups
Run 400 Meters
50 Push ups
Run 800 Meters
75 Sit ups
Run 1200 Meters
100 Squats
Run 1 mile
Repeated all but the 1 mile run the second time. I ran out of time

Monday, 21 Jan 08

50 - 35 - 20
Overhead Press
Sit ups
Push ups
Knees to elbows
Kettlebell Swings
Flutter Kicks (4-count)

I also ran 0.5 miles (8:00 /mile pace) after each group.

Saturday, 19 Jan 08

3 Rounds for time of:
50 Thrusters
50 Pull ups
50 Back Extensions
Run 1 mile (10:00 pace)

Friday, 18 January 2008

In 35 minutes, climb to highest rung of a 1 : 2 : 3 Ladder, where the exercises are:
1: Deadlift
2: Push up
3: Leg lever
Workout Description:The first rung is 1 deadlift, 2 push ups, 3 leg levers. The second rung is 2 deadlifts, 4 push ups, 6 leg levers. The third rung is 3 deadlift, 6 push ups, 9 leg levers, and so on. You will have exactly 35 minutes to go up as high as you can. You can break sets up when they start getting longer, but you must finish all of one exercise before moving on to the next. Leg levers are performed on your back with your arms positioned under your back and butt. Starting position is with head elevated slightly and feet off the deck about 6". Raise your legs to about 24" and return to starting position for one rep.

I managed to get to rung 15. That means I did 120 deadlifts, 135 pushups, and 150 leg levers.

After this I swam for 35 minutes.

Thursday, 17 Jan 08

Warm up then
1 mile (8:00)
5 rounds of:

• 10 Kettlebell Swings
• 30 pull ups
• 30 sit ups

Then I finished with another 1 mile run (8:00)

I had a short cool down jog/walk.

Wednesday, 16 January 2008

4 Rounds of:
0.25 miles (7:30 pace) then walk for 1 minute
15 Overhead squats (75 lbs)

Then swim 400 meters (10 minutes)

100 Four count flutter kicks

Tuesday, Jan 15, 2008

Well I have been really bad about posting, but I have been working out. Today's workout was as follows:
120 sit ups
120 pull ups
120 dips
run 4.2 miles in 50 minutes (12:00/mile)

Saturday, January 5, 2008

Ran
1.5 miles
13.24 minutes
8:40/mile

Friday, January 4, 2008

30 minutes
2.7 miles
11:12/mile
Avg HR 158

In the evening, Mel and I also played raquetball for an hour.

Th 3 Jan 2008

I ran for 1.81 miles today.
20 min
11:03 /mile
Heart Rate 166 (86%)

Wed, 2 Jan 2007

I went swimming today. I swam for just 10 minutes. 4 laps breast and 4 laps crawl.
My heart rate was 140.

2008 Resolutions

Well, today is a new year, and I have started it off right. Today I wanted to find out my max heart rate. I started at a 15 minute mile on a tread mill and slowly increased the speed every 30 seconds. I worked all the way up to an 8 minute mile. The max that I got my heart rate up to was 193. In future posts I will try and include my max heart rate for that work out, Distance, Ave Pace, and Ave Heart Rate.

Max heart rate: 193 (100%)
Distance: 1.81
Ave Pace: 10:30 /mile
Ave Heart Rate: 159 (82%)

Now I have a good benchmark to know where my aerobic zones are. My goals this year are:

1. Prepare to run 4 hour marathon in 2009 (preferably sub 4 hour)
2. Lose 40 pounds. Dad doesn't believe that I can so I am including the graph in the side bar to mark my progress.

That is it. Running and portion control is my biggest goal for this.