G8r80 and GT2003: onward!

When I do more than 1 cardio activity in a session I generally do the treadmill 1st. Maybe I just know it will take more out of me. Since I'm not really pressed as far as a hard timeline I'll keep experimenting and see how my body responds. Maybe 20 minutes or so on the bike then a 2 mile run and vice versa. I'll start with a bike/run tomorrow followed by a run/bike on Wednesay and let you know how it all turns out. Thanks for the info.

What about the 10K affecting my 1/2 marry?
 
Ask Flyinfree or Sparrow or Tsicyl if you should plan to run a 13.1 8 days after a 10K and how you should train for it.
 
Done! I'll pin one of them down and get the advice I need. I took a few minutes and reviewed "Hals" novice half marathon training (12 week course). It looks like it can be done provided I can commit to the long runs on the weekends.
 
INCREASED FITNESS LEVEL PAYING OFF!!!!

Since I've lost over 30 pounds and have consistently exercised I am now reaping the benefits. Not only do I feel 100% better but after taking to my wife (nurse) last nite and my doctor today I was able to cut in half the amount of blood pressure medicine I have been taking.

My blood pressure was right around 110/60 last night but my pulse was 48. I called my wife (yes, we're at least talking reasonably well now) who is a nurse and told her the situation. She suggested I hold my evening dose last nite. My blood pressure was still 110/60ish this morning with a 61 pulse. I saw my doctor today (benefits of working at the hospital where he practices), told him what was going on and he seconded my wifes recommendation. I guess I'll add that to my list of goals, here they are:

Fitness goals for 2009:

1. Complete the Oklahoma City Memorial 1/2 marathon on April 26th, 2009

2. Come off my blood pressure medicine completely while maintaining a blood pressure of 120/80 or below with a resting heart rate in the 70's or below.

I will soon achieve my goal of a 5k in less than 30 minutes so thought I'd go ahead and set goals for next year already!!!
 
I was totally wiped out yesterday from the weight workout two days ago - major DOMS!

Tonight, I worked on my speedier run drills. Drill: alternate run / walk for 1/2 mile. Timed 1 mile: 7:51. Walk 1/2 mile. Timed 1 mile: 8:04. Run 3 miles: 29:35.

I can finally break 8:00 in a single mile, a feat I have not been able to do since my late 20's. I am quite pleased - for now.
 
GT2003 said:
INCREASED FITNESS LEVEL PAYING OFF!!!!

Since I've lost over 30 pounds and have consistently exercised I am now reaping the benefits. Not only do I feel 100% better but after taking to my wife (nurse) last nite and my doctor today I was able to cut in half the amount of blood pressure medicine I have been taking.

My blood pressure was right around 110/60 last night but my pulse was 48. I called my wife (yes, we're at least talking reasonably well now) who is a nurse and told her the situation. She suggested I hold my evening dose last nite. My blood pressure was still 110/60ish this morning with a 61 pulse. I saw my doctor today (benefits of working at the hospital where he practices), told him what was going on and he seconded my wifes recommendation. I guess I'll add that to my list of goals, here they are:

Fitness goals for 2009:

1. Complete the Oklahoma City Memorial 1/2 marathon on April 26th, 2009

2. Come off my blood pressure medicine completely while maintaining a blood pressure of 120/80 or below with a resting heart rate in the 70's or below.

I will soon achieve my goal of a 5k in less than 30 minutes so thought I'd go ahead and set goals for next year already!!!
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Nice! What was your blood pressure before you started working out but while you were on bp meds?
 
GT2003 said:
However, I am seriously considering a half marathon. I never thougth those words would come out of my mouth.
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This has happened to quite a few of us in the past few years ;) Isn't it great?!:D
 
g8r80 said:
I was totally wiped out yesterday from the weight workout two days ago - major DOMS!

Tonight, I worked on my speedier run drills. Drill: alternate run / walk for 1/2 mile. Timed 1 mile: 7:51. Walk 1/2 mile. Timed 1 mile: 8:04. Run 3 miles: 29:35.

I can finally break 8:00 in a single mile, a feat I have not been able to do since my late 20's. I am quite pleased - for now.
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VERY nice job!!!
 
Even on bp meds it was still running 145/80-90 and my pulse was in the 80's or 90's. Now, with 1/2 the meds its still 110-120/60-70 and my heart rate is in the 60's if not lower.

Off for a few short weights then a mini-brick with about 25 minutes on the bike and 2 miles on the treadmill. Maybe I should post a pic of my new superneat running shoes.
 
That's awesome news, Greg!!!!

Glad to hear that you may be able to taper off your BP meds.

Many elite endurance athletes have very low resting heart rates, mostly because their cardiovascular system is in such fantastic shape, it doesn't have to work very hard when they aren't doing anything ;)
 
Thanks Sparrow. Greg, 13.1 is within your grasp in '09. I plan to do one in early 09, maybe January or February.

Today:

Gym work:

Squat: 135#: 6x4
Chinups: 6, 4, 4, 3, 2, 3, 1
Dips: 10x3
Standing cable flies: 10x3
Bicep curls: 30#: 10x3
Abdominal curls: 10x2
Back extensions: 10x2

1 mile run @ 7:57
3 mile run @ 28:20
 
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Quick session with the weights, 5 sets bench press, 5 sets tricep pushdowns. I'm so much more into cardio now it's not even funny.

Quick warmup then ran 1 mile at an 8:57 pace, walked for 1 minute, ran another 1.25 miles at an 8:57 pace on the treadmill. I wanted to do a little shorter run at a little faster speed and it worked out well. I plan to incorporate at least 1 "faster" run like this in each week, at least for now. I followed that up by 20 minutes on the bike. Total cardio time 45 minutes. I was going to do the bike 1st but it was being ridden when I got done with weights. I'll save that sequence for Wednesday.
 
I'm not sure. I'll usually go up to 225 and push out 4-5 reps. Bench has never been a strong lift for me and my shoulders can be tempermental these days so I don't push it that hard.

I used to be able to do a good, parallel squat of 405 though!
 
GT2003 said:
I'm not sure. I'll usually go up to 225 and push out 4-5 reps. Bench has never been a strong lift for me and my shoulders can be tempermental these days so I don't push it that hard.

I used to be able to do a good, parallel squat of 405 though!
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Man, you're a strong mutha!
 
OK, don't laugh. Can't even believe I'm sharing this....

No workout tonight. I'm having some, uhm, what you might call, "bowel issues". Thought it might be better to go straight to the house instead of taking a chance at the gym, lol. I'll rest good tonight and go double intensity tomorrow night. Report to follow!
 
Thanks ILM. Greg, don't sweat it - I've been there and have the scars to prove it.

Today: 13.5 hard miles on stationary bike.
9 x 50 yard freestyle sprints with Zoomers.
 
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