DREBENEZER   46,955
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DREBENEZER's Recent Blog Entries

Week in review: 2/3/13 - 2/9/13

Sunday, February 10, 2013

A short week to review as I was tapering and resting for a 10 mile race yesterday. Carb loaded starting on Wednesday and increased the calories so I was a little shocked to see the scale stay the same. Next two weeks will be different as I will be traveling but will work on some running and keep the calories in check.

Weekly Review:

Starting weight 187.8
Finishing weight 187.8 - shocked it is the same.

Running:
Tuesday - 3 miles
Saturday - Lockport Y-10 ran in a PR of 1:40:29

Swimming:
Monday - Swam a full mile in under 39 minutes which is the best I have ever done. 2200 total.

Preview:
Monday - 2200 yards swimming
Tuesday - 4 mile run
Friday - 12 mile run

1 set of 22 reps (five days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating - Stay under 2300 calories six days.

May the force be with you!

  
  Member Comments About This Blog Post:

CARILOUIE 2/10/2013 2:45PM

    I'm really going to have to pay attention to these blogs - I need to start thinking about things like "carb loading" and "tapering." Not so much of that involved in 5Ks... but half marathons? Yep. And I'm doing a 10-miler in April... it will be a nice gauge of progress toward my May half.


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Week in review: 1/27/13 - 2/2/13 & Review of January

Sunday, February 03, 2013

January is done and things are on track. Added swimming twice weekly to my routine of three runs a week. Getting closer to a mile swim - can already do the distance but have to take a few rests. January results:

Running - 83.2 miles
Swimming - 8.3 miles
Weight - Lost 5 pounds
Stretches - 22 reps, 5x weekly of squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

February is going to be a little different because I have to travel for a week and won't be near a pool and might only be able to run twice. I also have a 10 mile run and potentially a HM to taper into and recover from. Not setting any huge milestones this month. I will be happy to run 60 miles and swim 7.5. I am also not overly concerned with the weight this month but will try to maintain.

Weekly Review:

Starting weight 187
Finishing weight 187.8 - within a pound of last week is not a worry. Accounting for the loss and/or gain of water weight. Long term weight is the important consideration.

Running:
Tuesday - 4 miles
Thursday - 7 miles
Saturday - 10 miles

Swimming:
Monday - 1950 yards
Wednesday - 2050 yards

Did 1 set of 20 reps two times (Mon/Tues) and 22 reps three times (Thurs/Fri/Sat) this week of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating: Under 2330 calories six of seven days.

Preview:
Monday - 2200 yards swimming
Tuesday - 4 mile run
Wednesday - 2300 yards swimming and then taper into:
Saturday - Lockport Y-10 Miler

1 set of 22 reps (two days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating - Stay under 2300 calories six days.

May the force be with you!

  
  Member Comments About This Blog Post:

CARILOUIE 2/4/2013 9:19AM

    I have to admit, reading about your swimming really inspired me to step up my swimming miles.

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Week in review: 1/20/13 - 1/26/13

Sunday, January 27, 2013

Week 4 and upped the endurance this week. It was nice to have a day off on Monday but this week we go back to a regular grind. I was able to run 11 miles on Saturday - first time since June I really felt that good about a run. Also was able to get to a mile swimming - now I just have to take out the breaks between sets and swim in continuously.

Weekly Review:

Starting weight 189.8
Finishing weight 187 - almost three pounds lost but I'm sure much of that is lost water weight from yesterdays run.

Running:
Tuesday - 4 miles
Thursday - 7 miles
Saturday - 11.2 - tired today but expected and not sore!

Swimming:
Monday - 1650 yards
Wednesday - 1750 yards

Did 1 set of 20 reps three times this week (Mon/Wed/Thurs) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating: Under 2330 calories six of seven days.

Preview:
Monday - 1700 yards swimming
Tuesday - 4 mile run
Wednesday - 1800 yards swimming
Thursday - 7 mile run
Friday - 1900 yards swimming depending on schedule
Saturday - 8 mile run

1 set of 20 reps (two days) and 22 reps (three days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating - Stay under 2330 calories six days.

May the force be with you!

  
  Member Comments About This Blog Post:

CARILOUIE 1/28/2013 6:01AM

    Yay for good runs! I'm working on my mile swim as well. I got a base time and now I'm working to improve it.

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GORIANA 1/28/2013 2:00AM

    Cool. It is good to plan the week.

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Week in review: 1/13/13 - 1/19/13

Sunday, January 20, 2013

Week 3 and feeling a little tired at the end of the week as the amount of activity increases. It was back to college this week and standing for five hours a day along with the running and increases in swimming left the legs a little heavy.

Weekly Review:

Starting weight 189
Finishing weight 189.8 - not going to worry about the change of a pound; could simply reflect water weight

Running:
Tuesday - 4 miles
Thursday - 7 miles - best run in about a year as far as pace and effort
Saturday - 4.89 miles - terrible run; excessive winds made it very difficult

Swimming using 0 to 1650 program:
Monday - W2D1 1100 yards
Wednesday - W2D2 1200 yards
Friday - W2D3 1300 yards

Did 1 set of 18 reps (Mon/Tues) or 20 reps (Wed/Thurs) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating: Under 2330 calories six of seven days.

Preview:
Monday - W3D1 1400 yards swimming
Tuesday - 4 mile run
Wednesday - w3D2 1500 yards swimming
Thursday - 7 mile run
Friday - rest day
Saturday - 11 mile run

1 set of 20 reps (two days) and 22 reps (three days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating - Stay under 2330 calories six days.

May the force be with you!

  
  Member Comments About This Blog Post:

CARILOUIE 1/20/2013 5:17PM

    I am always exhausted and/or ravenous at the end of a week that I up the activity. Looks like you're swimming is coming along...ahem...swimmingly.

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Week in review: 1/6/13 - 1/12/13

Sunday, January 13, 2013

Week 2 continued where week 1 left off. Last week of "vacation" before the semester begins found me getting my materials prepped.

Weekly Review:

Starting weight 190.4

Running:
Monday - 4 miles
Wednesday - 7 miles
Saturday - 9 miles

Swimming:
Tuesday - W1D1 0 to 1650 program
Thursday - W2D2 0 to 1650 program

Did 1 set of 12 reps (Mon/Tues) or 15 reps (Wed, Thurs and Sat) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction.

Eating: Under 2330 calories six of seven days.

Final weight 189

Preview:
Monday - W1D3 0-1650 Swimming
Tuesday - 4 mile run
Wednesday - w2D1 0-1650 Swimming
Thursday - 7 mile run
Friday - W2D2 0-1650 Swimming
Saturday - Off day (possible W3D2 of swim depending on family schedule)
Sunday - 10 mile run

1 set of 18 reps (two days) and 20 reps (three days) of each: squats, crunches, back extensions, lying adduction, lying abduction, standing adduction and standing abduction on five separate days.

Eating - Stay under 2330 calories six days.

May the force be with you!

  


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