I’ve been running more lately. It feels great and, now that the weather has turned warmer, I can go just about any morning I manage to get my lazy butt out of bed. 😉
Today, as usual for the past few weeks, I ran to my workout.
- Distance: 5.78 mi
- Duration: 1:14:06
- Calories Burned: 911
- Average Pace: 12:49 / mi
- Average Speed: 4.68 mph
- Elevation Climb: 234 ft
This is about 2 minutes faster than the same run last Friday meaning my pace dropped by almost 30 seconds per mile. Not a great improvement, but as always, I take what I can get and use it to motivate me to do better next time.
I experimented with a bit a fartleks today. Not many, but some; running a bit faster to the next streetlight or the corner of an intersection. It sure made me breather harder at times. I hope this will translate into better speed if I keep it up; all the books and blogs seem to recommended it as a way to run faster.
Anybody out there has some favorite tips for running faster and dropping my pace?
I don’t so much care about hitting a 7-minute mile of something like that but still, I’d like to keep improving.
Speaking of exercising, today was my tenth Workout B (legs and chest):
- Leg press 22 reps — 260 pounds
- Next time 270 pounds
- Chest press8 reps — 160 pounds
- Next time 170 pounds
Stationary bike – 3 minutes at 90 RPM(running instead)
Last week, I accidentally didn’t increase my weight to where I wanted them to be. Instead of 250 and 150, I used 245 and 145.
This week, again not looking at my workout record and going from memory, I guessed wrong and did 260 and 160, instead of 250 and 150.
Since my reps for leg press increased by 7-8 over my average despite the increased weight, I stopped to think why this was happening and it took only about 10 seconds to find (what I figure is) the answer: the setting on the machine was different and I was not going so low in the rep as I had been previously.
By decreasing the range of motion, I was able to punch about 7-8 extra reps than my norm. I’ll have to be more careful about machine settings next time.
In the meantime, I need to investigate which is better: shorter ROM with higher reps or wider ROM with lower reps.
I am guessing that the 4HB/Occam’s Protocol answer is the latter. Anybody know for sure?
Also, I’ve got a new entry into my sidebar at #15:
- The Slow Carb Cook — http://slowcarbcook.blogspot.com
Please check out Shaun’s site. So many of the recipes sound really good to me. I have not had a chance to try them yet but that should change this weekend. I’ve already found three I am definitely going to try.
Breakfast: 1 AdvantEdge Carb Control Chocolate Fudge Drink (EAS) before my run and workout, same thing after, AGG, cinnamon
Lunch: ½ a Freebirds burrito bowl with double steak, refried beans, black beans, pinto beans, lettuce, salsa, pico, and veggies. Cissus and AGG. Kombucha.
Dinner: (Free Meal) toast, fajitas, avocado, honey, ice cream, etc. + Cissus and AGG
Other food throughout the day: black coffee with a bit of Sweet’NLow, diet DP