You are currently browsing the Greg on the Run weblog archives for September, 2009.
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- June 25, 2010: Run 05:45 AM
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Archive for September 2009
Cycle 05:09 am
September 19, 2009 by gregshore.
| This system tends not to be very accurate with cycling. It shows I paused things after four miles when I had ridden from that point back to the church and paused it there. When I paused it at the church, the phone said it didn’t have a GPS signal.
Total mileage today was close to 14, not 10. Activity
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Posted in Greg's Runs | No Comments »
Monday PFT
September 14, 2009 by gregshore.
Has to be one of the worst. 51 crunches, 9 push-ups (shoulder injury), 10.09 mile.
Posted in Boot Camp | No Comments »
Sunday Arc Trainer
September 13, 2009 by gregshore.
Interval workout on the arc trainer.
- 5 minute warm-up
- 15 minutes. HR over 150, hold for 10 sec, and then bring HR down below 135. Repeat.
- 10 minute recovery
- 15 minutes. HR over 150, hold for 10 sec, and then bring HR down below 135. Repeat.
- 10 minute recovery. 130<HR<135
- 5 minute cool down
Posted in Cross Training | No Comments »
Good workouts this week
September 12, 2009 by gregshore.
Boot Camp and Healthy Charleston Challenge started again this week. The first two days of Boot Camp were just a bit intense. My legs were pretty trashed on Thursday. I’m ok with that because I do enjoy working hard. I backed off on the workouts this week. I did hop on the elliptical for 30 minutes after we ran on Friday and did an interval workout. I like 2-a-days but my second workout on Friday ended up being yardwork. I dug quite a few yards of dirt yesterday and am feeling it today.
I’m doing HCC again. A good team of 6 who have also done it before. Beginning weight 254.
Posted in Healthy Charleston Challenge, Weigh In, Cross Training, Boot Camp | No Comments »
Cycle 06:11 am
September 12, 2009 by gregshore.
| A long time on the road this morning. Everything started great. The group ran to Sullivan’s Island and back. I drove out there and then got on my bike to escort them while they’re running.
We got back ok but Jenny needed to make a second 10 mile circuit. Running 20 miles is hard and doing it by your self is difficult so I was going to ride while she ran. I started out with her and then drove back to Sullivans Island where I almost immediately flatted. Then I couldn’t get the rear wheel off to change it so I had to walk back to the truck and Jenny ended up running by herself anyway. I flet really bad for her but she was great and her husband met her at the end to take her to breakfast. Activity
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Posted in Greg's Runs | No Comments »
Friday Run 05:47 am
September 11, 2009 by gregshore.
| Ran with Margie, Cynthia, and Pat this morning. Good run. We did a little interval work during the second mile. We’ll get faster running together over the next 10 weeks.
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Posted in Greg's Runs | No Comments »
Cycle 05:40 am
September 7, 2009 by gregshore.
| Today’s plan worked out a little better than Saturday’s. Steve and Katie made the loop in the Old VIllage as directed and were on their way. I parked at the Coast Guard station and rode back over to the bridge to meet them. They weren’t even off the bridge so I rode up to meet them. I was passed by a commuter with a beater bike who went by with a cheery ‘hello’ at 5.45 am while I grunted and strained to get up the hill. I caught up with my runners at Town Creek. I rode with them all the way around to the Coast Guard Station and down Tradd to Church. When we crossed Broad I went back to the truck and met them again at Chapel St.
I drove back to the church and there uploaded the Riverdog’s broadcast to Steve’s website - his son, Sammy called the game last night. Then I went back out and rode to the bridge. Katie was waiting at the foot of the bridge for Steve so I started up the Mt Pleasant side. Fortunately for me, he was right there and I didn’t have to climb the bridge from the Mt Pleasant side. The GPS in the phone seems to work just fine for running but not nearly as well for cycling. It lost the signal at the turn around on the bridge and didn’t regain it again for two miles. Activity
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Posted in Greg's Runs | No Comments »
On the Ellipitical
September 6, 2009 by gregshore.
I’ve been battling injuries. Some running related. Some not. In the last year I’ve had issues with my left knee, left foot, edema in my left ankle, lower abdomen, and now my left shoulder. I really wanted to run the bridge this afternoon but I really need to work more on losing weight than on running.
Now don’t get me wrong - I will run but it won’t be as much as I have in the past and I’ll work up the mileage again. I know that it will seem like I’m starting all over again at times but I need to knock those thoughts out of my mind and work on just losing the weight and regaining fitness.
Today I hopped on the arc trainer for 60 minutes. I warmed up for 5 minutes and then entered into a cycle where I worked to get my heart rate up to over 150, held everything steady for 10 seconds. I then dropped the resistance and went at an easier pace until my heartrate dropped below 135. Once it dropped, I bumped the resistance back up and picked up the pace until my HR was above 150. I continued this cycle for 15 minutes. I then did a rest interval of 10 minutes and only worked hard enough to keep my HR above 130. I then did a second cycle of 15 minutes. I did 5 or 6 reps of getting my HR above 150 during each work cycle. I then recovered again for ten minutes and cooled down for 5 minutes.
No more steady state stuff on the bike or arc trainer. I don’t work nearly hard enough when I do that. Here I am an hour later and I can feel the fatigue in my legs.
Posted in Cross Training | No Comments »
Run 08:46 am
September 5, 2009 by gregshore.
| From the map, looks like I need to tune the GPS.
Ran two miles with one of my runners who needed to get in a few extra miles. She is running her marathon on Oct 3 so is a litle ahead of the rest of the group. Activity
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Posted in Greg's Runs | No Comments »
Cycle 05:28 am
September 5, 2009 by gregshore.
| looking for and keeping up with my runners. We ended up separated and I didn’t getto spend as much time on the bike as I would hav liked.
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Posted in Greg's Runs | No Comments »