Random Running!

Earlier this week I downloaded the Endomonodo app for my Blackberry.  It's like a GPS watch - it measures my miles and time and pace.  I tested it out the other day on a route I normally run and whose distance I know.  The app measured the distance almost to a exact one hundredths place!

Today I went out for a run but instead of running a set route I went out and ran through subdivisions without a set plan.  I had some idea of where I wanted to go, but near the end I decided to take an extra loop and to go a bit farther and double back to extend my run a bit.  It felt great to run this way and then still know how far and how fast I ran!

Check it out.  It's called Endomondo.

10 + miles run today (the goal was 9 miles)

Today's goal was a 9 mile run.  I went to bed at 10pm last night so that I could be well rested.  The rest worked.  I finished up the workout with over 10 miles.

As I was getting ready this morning my kids asked to run with me.  That is music to my ears.  After all, part of the idea for working out and getting in shape is to be a role model for my children.

We warmed up in the driveway and then headed out.  I was impressed.  The little guys ran 1/3 of a mile with me!  I took them back into the house and then headed out to the local forest preserve for my 9 mile run (4.5 miles out and then back again).

My 9 miler was good.  I stayed focused, was rested and was dressed just right for the cool temperature.  The wind didn't pick up until the return leg of my run and at times it was at my back and other times I ran against it.

I felt good by the time I got home.  When I walked in the door it turned out the older kids wanted to run too.  So, being the good father that I am, I took them out for a 1.15 mile run around the neighborhood.

And that run put me over the 10 mile mark!

I feel great, and I know it is a blessing to be able to be this active.  I'm so glad I decided to get back in shape!

Jumping rope adds to strength training workouts

Tonight (Friday night) I added rope work to my strength training.  It felt good.

Because I workout alone and don't have a spotter when I lift weights, I rarely lift to failure on some of the big lifts.  That means, at least for me, a reduction in the overall intensity of the workout.

By jumping rope in between sets I was able to get my heart rate up and work up a good sweat too.  It isn't the first time I've done, this but it is something I plan on doing regularly from here on out.

The Friday night workout focused on chest and shoulders.  The exercises were a barbell bench press, barbell shoulder press (from a hanging clean movement), upright rows, dumbbell side raises and a barbell dead lift.  I jumped rope in between sets.

The workout lasted about 1.25 hours.

7.48 miles today - in the neighborhood

I ran 7.48 miles today.  It was in the low 70s today.  It was very sunny today as well.  Since I was at home I went out in the late morning (around 11am).  It was an atypical October day.  There is no telling when the Chicago deep freeze will set in so I felt compelled to take advantage of this nice weather.

The neighborhood was very quiet.  I did a 1.15 mile lap in the immediate subdivision and then went out of the subdivision for a 3.14 mile run out and then 3.14 mile run back to the front of my house.

I haven't run this far in about a month (since the 9/11 Chicago Half Marathon).  Later this week (Saturday) I want to go out for a 8 mile run.  It's all part of getting ready for the 11/5/11 Hot Chocolate 15K in downtown Chicago.

Lack of a goal = Lack of focus

In August I ran 80 miles while fasting to raise money for orphans in India.  In September I ran a half marathon for Team Red White and Blue.  These goals kept me focused.

Since the 9/11 Chicago Half Marathon my workouts have been decent but my diet is disgusting.  I'm eating pizza, burgers, fries, candy, white bread and cookies.  The reason is simple - I don't have any really big challenges on the horizon.

Today is the start of a new set of challenges.  On November 5 I'm going to run in the Hot Chocolate 15K in Chicago.  Later this week I'm going to set a date to have my body-fat percentage measured (as part of my competition with my colleague at work) and to hold the bench-press completion (against the same work colleague).  The bench-press competition will be based on body-weight plus 10 percent for the weight to be used.  My goal is to be at 190 pounds and then use 220 as the amount of weight to be lifted.  I'd like to get 20 repetitions with that weight.

These goals keep me very focused and on plan.

I've made this same mistake of not having any short term goals and I experienced the same decline in my healthy lifestyle at that time as well.  I should know better by now.

Race or no race, I've must set goals in order to remain successful.

36 miles to reach 600 mile running goal for 2011

Wow!

It's been a better than expected year for running!  I set a goal of running 600 miles in 2011.  It's early October and I'm 36 miles to the goal.  That's great.

I'm going to try to hit 700 by 12/31/11!