Fun filled day! Off duty at 6am this morning. I was exhausted, so as soon as I got home I slept for three hours, which made a world of difference.
Wyatt, Shaina, and company joined us to watch the Astros vs. Tigers at Minute Maid park. Good game, even though we lost. Special thank you to Kevin K (Andrea's boss) for giving us those GREAT tickets!
After the baseball game Andrea and I meet up with a bunch of my co-workers for "game night". A good time was had by all. Delicious snack's, funny stories, and a great game of "right, left, center". The home team (Andrea and I) took home all the winnings!!!
Shaina and her kids met up with me at 9:30pm for a brisk walk around the subdivision. Her cardiovascular fitness is improving fast!
Soon as I finished the walk I took off for a 10-minute run. Since it was dark, I was forced to run on the concrete roads.
I felt incredible running tonight. It was after 10pm, I was sweating from head to toe and I actually felt like a runner again. The distance was really close to one-mile. Looks like my Tuesday 11-minute run will cross the mile threshold.
Rick Cook ran 57 grueling miles of the Western States 100. It was exciting to track him all day yesterday. He's a true bad ass!
I'm thankfully my body is pain-free and I'm happy. Special 'shout-out' to Andrea for a great weekend full of fitness, fun, and smiles.
Walk:
2.02 miles
33:02
16:21 pace
Run:
0.93 mile
10:01
10:46 pace
Sunday, June 28, 2009
Saturday, June 27, 2009
Andrea Places 3rd, again!
Woke up sick as a dog this morning. I was faced with a delimma on what to do.... it was 5am and Andrea was pre-registered for a 5k AND I had scheduled four women for Boot Camp. I wanted to cancel, but something told me to tough it out.
Half way to Deer Park I started feeling better, which made me thankful for not cancelling the festivities. As I said above, Andrea sign up for the Independence Day 5k in Deer Park. She did everything right and was rewarded with a 3rd place trophy AND a nice PR. She finished in 26:09. It's amazing that ANYONE could manage a PR in that kind of heat. Like coach Steeve use to say, she's in the "fat curve" of her training. I can't wait to see her times when cooler weather arrives! Good job, Babe!!!
We started Boot Camp A near the rose garden at Dow Park. By the time we began the heat was high overhead and we struggled to find shade for our workout. Half mile warm up walk, 4-circuits of Boot Camp A, half mile cool down, and light stretches.
I'm proud of all the girls and I think they are ready for Boot Camp B, which introduces plyometric-type movements. We'll still continue to focus on core strength, yet add LIGHT jumping/bouncing movements.
Once I got home at noon, I went for my walk-run. I know everyone is tired of reading about how hot it is, but by the time I finished I was dripping from head to toe. On the good side, my legs felt strong on the run. Tomorrow I'm running 10-minutes, which is getting really close to my first mile! All my fitness activities are now done and I need to shower. URG, just remembered I need to start getting ready for work tonight. It sucks working two jobs... and that doesn't count the PT stuff, because I love doing!
Good Luck to RICK COOK, who is currently running the Western States 100 mile run!
Half way to Deer Park I started feeling better, which made me thankful for not cancelling the festivities. As I said above, Andrea sign up for the Independence Day 5k in Deer Park. She did everything right and was rewarded with a 3rd place trophy AND a nice PR. She finished in 26:09. It's amazing that ANYONE could manage a PR in that kind of heat. Like coach Steeve use to say, she's in the "fat curve" of her training. I can't wait to see her times when cooler weather arrives! Good job, Babe!!!
We started Boot Camp A near the rose garden at Dow Park. By the time we began the heat was high overhead and we struggled to find shade for our workout. Half mile warm up walk, 4-circuits of Boot Camp A, half mile cool down, and light stretches.
I'm proud of all the girls and I think they are ready for Boot Camp B, which introduces plyometric-type movements. We'll still continue to focus on core strength, yet add LIGHT jumping/bouncing movements.
Once I got home at noon, I went for my walk-run. I know everyone is tired of reading about how hot it is, but by the time I finished I was dripping from head to toe. On the good side, my legs felt strong on the run. Tomorrow I'm running 10-minutes, which is getting really close to my first mile! All my fitness activities are now done and I need to shower. URG, just remembered I need to start getting ready for work tonight. It sucks working two jobs... and that doesn't count the PT stuff, because I love doing!
Good Luck to RICK COOK, who is currently running the Western States 100 mile run!
Thursday, June 25, 2009
Out of Shape?
It's warm out there, no matter what time you exercise. I started at 8am. Twenty-two minute walk, 8-minute run, which was followed by an upper-body workout.
On the run I realized I'm out of shape. Naturally, I'd like to blame the heat, but I think the burden rest solely on my shoulders. The run felt great.... once I finished, yet my breathing was getting out of control.
Strength training went well. Thankfully tomorrow is my off-day. I'm feeling tired.
Walk:
1.36 mile
22:10
16:18 pace
Run:
0.75 mile
8:01
10:41 pace
Trail Bike:
2.13 miles
12:03
10.61 mph
Strength Training:
Upper-Body
On the run I realized I'm out of shape. Naturally, I'd like to blame the heat, but I think the burden rest solely on my shoulders. The run felt great.... once I finished, yet my breathing was getting out of control.
Strength training went well. Thankfully tomorrow is my off-day. I'm feeling tired.
Walk:
1.36 mile
22:10
16:18 pace
Run:
0.75 mile
8:01
10:41 pace
Trail Bike:
2.13 miles
12:03
10.61 mph
Strength Training:
Upper-Body
Wednesday, June 24, 2009
Hot
My buddy told me it was 104 today at Bush IAH. The temperatures were tolerable under the cover of the greenbelts during my bike ride. On the other hand, at 5pm it was a hot SOB in my garage while working out.
Increased all my weights to pre-injury numbers. It felt really good to sling around some real iron.
Yesterday I finished the American College of Sports Medicine manual. I still have three more books to read, but should be done before next months test.
Trail Bike:
7.98
41:50
11.45 mph
Mid-body workout
Increased all my weights to pre-injury numbers. It felt really good to sling around some real iron.
Yesterday I finished the American College of Sports Medicine manual. I still have three more books to read, but should be done before next months test.
Trail Bike:
7.98
41:50
11.45 mph
Mid-body workout
Tuesday, June 23, 2009
1 RM Bench Press Test
I woke up early enough to walk/run before going to work. The run was harder than expected, but I always feel tight in the morning. After the workout, I cycled the routes to determine distance and pace.
Walk:
1.43 miles
24:19
17:00 pace
Run:
0.54 mile
5:59
11:05 pace
Trail Bike:
1.97 mile
11:53
9.95 mph
At work I had a wild-hair to do a one repetition test for my bench press. I went through the dumbbells up to 70 pounds and had to move to the bench press machine. From there I maxed out at 215 pounds. My training weight is going to be a lot higher than I suspected.
Walk:
1.43 miles
24:19
17:00 pace
Run:
0.54 mile
5:59
11:05 pace
Trail Bike:
1.97 mile
11:53
9.95 mph
At work I had a wild-hair to do a one repetition test for my bench press. I went through the dumbbells up to 70 pounds and had to move to the bench press machine. From there I maxed out at 215 pounds. My training weight is going to be a lot higher than I suspected.
Monday, June 22, 2009
Control
Spent most of the day dealing with stuff, which frankly, stresses me out. I'm taking control of the situation and hope to see some positive changes in the near future.
All I managed to do today was cycle around the greenbelts on my trail bike. Uneventful ride. The summer heat isn't getting to me physically, but it is killing my lawn.
Learned today that FEDEX lost my overnight shipment, which was my Garmin Forerunner going back for repair. Ought to be interesting to see how long it takes FEDEX to investigate the claim. They stated the package was breached and is now empty. They noticed the empty package when it arrived in Tennessee.
I've also decided to re-release my blog to the open public. I realized I was running scared from people at work who were reading, when in fact, I never had anything to hide.
Trail Bike:
6.01 miles
30:14
11.93 mph
All I managed to do today was cycle around the greenbelts on my trail bike. Uneventful ride. The summer heat isn't getting to me physically, but it is killing my lawn.
Learned today that FEDEX lost my overnight shipment, which was my Garmin Forerunner going back for repair. Ought to be interesting to see how long it takes FEDEX to investigate the claim. They stated the package was breached and is now empty. They noticed the empty package when it arrived in Tennessee.
I've also decided to re-release my blog to the open public. I realized I was running scared from people at work who were reading, when in fact, I never had anything to hide.
Trail Bike:
6.01 miles
30:14
11.93 mph
Sunday, June 21, 2009
Father's Day
Sleepless night at work yesterday. We made four calls after midnight, only allowing me two, 30-minute naps.
Little did I know, Andrea and the kids had spent the prior day working on gifts and surprises for me. As I drove up, there was a huge sign in the yard that read, "Worlds Best Dad", then I had hand-made cards from everyone, and a small wooded chest box that was painted by Alison. Inside the box was six ceramic monkeys, which were also hand painted. Andrea bought me two weighted bars for the weight room.
Everything was a pleasant surprise, even if I was a walking zombie.
I took the kids to the SPCA to look at pets, but they don't open till noon, so we ended up driving back home. On the way home we enjoyed a nice lunch at Chuy's Mexican restaurant. Once we arrived home I wasn't able to stay awake any longer and ended up sleeping 3-hours.
At 6pm I had to drop the kids off to Erin in the Woodlands. While driving I made arrangements for Shaina to join me on the walk. Her two kids and Taylor walked with us, while Andrea went for a 3-mile run. I must be getting acclimated to the heat, because it didn't seem too hot outside. After the walk I ran for 5-minutes, then I measured all the distances on my bike.
It was a good day. Life is good to be loved as much as I am!
Walk:
2.12 miles
34:30
16:16 pace
Run:
0.46 mile
5:02
10:57 pace
Bike:
2.58 mile
15:25
10.04 mph
Little did I know, Andrea and the kids had spent the prior day working on gifts and surprises for me. As I drove up, there was a huge sign in the yard that read, "Worlds Best Dad", then I had hand-made cards from everyone, and a small wooded chest box that was painted by Alison. Inside the box was six ceramic monkeys, which were also hand painted. Andrea bought me two weighted bars for the weight room.
Everything was a pleasant surprise, even if I was a walking zombie.
I took the kids to the SPCA to look at pets, but they don't open till noon, so we ended up driving back home. On the way home we enjoyed a nice lunch at Chuy's Mexican restaurant. Once we arrived home I wasn't able to stay awake any longer and ended up sleeping 3-hours.
At 6pm I had to drop the kids off to Erin in the Woodlands. While driving I made arrangements for Shaina to join me on the walk. Her two kids and Taylor walked with us, while Andrea went for a 3-mile run. I must be getting acclimated to the heat, because it didn't seem too hot outside. After the walk I ran for 5-minutes, then I measured all the distances on my bike.
It was a good day. Life is good to be loved as much as I am!
Walk:
2.12 miles
34:30
16:16 pace
Run:
0.46 mile
5:02
10:57 pace
Bike:
2.58 mile
15:25
10.04 mph
Friday, June 19, 2009
Pre's B-day
For no reason whatsoever, Friday has always been my usual off-day. Thursday evening I received a text message from Shaina inquiring to the next boot camp session. Since I work Saturday and we have the kids this weekend, I decided to workout on Friday, essentially switching schedules with Saturday.
Andrea went for a 3-mile run while Shanina and I aggressively walked for 30-minutes. The cardio was followed by circuit training, cool-down, and post exercise stretches.
Boot Camp A
Walk:
1.98 miles
30:41
15:30 pace
Hard to believe my baby boy is two-years old today. Where has the time gone?
Happy Birthday, Big Guy! Dad Loves You! 
Andrea went for a 3-mile run while Shanina and I aggressively walked for 30-minutes. The cardio was followed by circuit training, cool-down, and post exercise stretches.
Boot Camp A
Walk:
1.98 miles
30:41
15:30 pace
Hard to believe my baby boy is two-years old today. Where has the time gone?
Happy Birthday, Big Guy! Dad Loves You!
Thursday, June 18, 2009
No Garmin
It feels weird running without my garmin. Last week I sold my Garmin 405, because I'm hoping to buy the new 310xt. I figured I better sale the 405 before the value drops when the new model is released next month. I've had several different garmin forerunners over the last 3-years and I can count on one hand how many times I've ran or walked without a gps watch. I didn't like running without a garmin... yes, I'm a tech nerd.
I gave Andrea my old 305, which has started shutting off unexpectedly. It's frustrating when it shuts off during a run. It's malfunctioning often now, so we shipped it back to garmin for repair.
Today's walk/run felt great. Afterwards I took my bike and measured the route. After a little math I was able to determine the pace. I still haven't decided if I'm going to do any strength training today. Initially I had plans too, but I'm feeling a little lazy.
Walk:
1.6 mile
26:15
16:12 pace
Run:
0.36 mile
4:00
11:07 pace
I gave Andrea my old 305, which has started shutting off unexpectedly. It's frustrating when it shuts off during a run. It's malfunctioning often now, so we shipped it back to garmin for repair.
Today's walk/run felt great. Afterwards I took my bike and measured the route. After a little math I was able to determine the pace. I still haven't decided if I'm going to do any strength training today. Initially I had plans too, but I'm feeling a little lazy.
Walk:
1.6 mile
26:15
16:12 pace
Run:
0.36 mile
4:00
11:07 pace
Tuesday, June 16, 2009
Second Run
Shaina joined Andrea and I for another Bootcamp "A" workout at Forest Mills park.
Shaina recently had surgery and admittedly, I had reservations whether she was ready to start working out. Turns out that she did really well and said she felt good. Half mile warm up, circuit training, half mile cool-down, and a few post-exercise stretches.
Later in the evening I completed my second recovery walk/run. Today I walked 27-minutes and ran 3-minutes. I decided to run around the bayou because it is close to the house and the dirt is much easier on impact. The session went well, with the exception of Andrea's garmin shutting off unexpectedly. I need to call and see if we can get her watch fixed.
Bootcamp A
Walk (excluding bootcamp wu/cd):
1.6 mile
27:00
16:52 pace
Run:
0.27 mile
3:00
11:07 pace
Shaina recently had surgery and admittedly, I had reservations whether she was ready to start working out. Turns out that she did really well and said she felt good. Half mile warm up, circuit training, half mile cool-down, and a few post-exercise stretches.
Later in the evening I completed my second recovery walk/run. Today I walked 27-minutes and ran 3-minutes. I decided to run around the bayou because it is close to the house and the dirt is much easier on impact. The session went well, with the exception of Andrea's garmin shutting off unexpectedly. I need to call and see if we can get her watch fixed.
Bootcamp A
Walk (excluding bootcamp wu/cd):
1.6 mile
27:00
16:52 pace
Run:
0.27 mile
3:00
11:07 pace
Monday, June 15, 2009
Slow Loss
Keeping my calories sub-2,500 is NOT yielding the weight loss I would like to see. It's coming off, but oh-so-slow.
Small bike ride through the greenbelts on my trail bike. Other than that... not much to mention.
Trail Bike:
5.48 miles
28:37
11.49 pace
Small bike ride through the greenbelts on my trail bike. Other than that... not much to mention.
Trail Bike:
5.48 miles
28:37
11.49 pace
Sunday, June 14, 2009
First RUN
First run in more than 8-weeks!!! And boy, it felt good!
I've made a custom schedule for myself to build base mileage and allow my knee additional time to fully recover. Today I ran for 2-minutes and walked for 28-minutes.
Since I'm on duty today I decided to run at the Humble City Park, which has a nice crushed granite surface.
Walk:
1.7 mile
28:00
18:28 pace
Run:
0.18 mile
2:00
11:07 pace
I've made a custom schedule for myself to build base mileage and allow my knee additional time to fully recover. Today I ran for 2-minutes and walked for 28-minutes.
Since I'm on duty today I decided to run at the Humble City Park, which has a nice crushed granite surface.
Walk:
1.7 mile
28:00
18:28 pace
Run:
0.18 mile
2:00
11:07 pace
Saturday, June 13, 2009
Monument Bike ride
Up bright and early this morning for Boot Camp "A" in Deer Park. We meet at the Rose Garden in the middle of Dow Park. Even though the location was a long drive for me, the location worked out perfectly.
Earlier in the week we had a group of about five women scheduled for the group workout, but three didn't show for various reasons. Four people total including me. Half mile warm up, circuit training, half mile cool-down, and stretching. The two new girls did an exceptional job at maintaining form and pace.
After Boot Camp, Andrea and I was hoping to ride our road bikes around the San Jacinto Monument. We learned they charge you to enter the park. We decided to stay outside the park and ride the road leading into the monument. Nice ride, but the industrial plants put off an awful odor. We only rode six miles. The short distance was part of my schedule, but I'm not sure we could have handled the odor much longer either.
And if that wasn't enough, I walked for 30-minutes when we got back home. It felt like I was walking a lot faster than the pace displayed on my garmin. Not sure why that is...
Boot Camp "A"
Walk:
1.73 miles
30:01
17:21 pace
Road Bike:
6.03 miles
25:31
14.18 mph
Earlier in the week we had a group of about five women scheduled for the group workout, but three didn't show for various reasons. Four people total including me. Half mile warm up, circuit training, half mile cool-down, and stretching. The two new girls did an exceptional job at maintaining form and pace.
After Boot Camp, Andrea and I was hoping to ride our road bikes around the San Jacinto Monument. We learned they charge you to enter the park. We decided to stay outside the park and ride the road leading into the monument. Nice ride, but the industrial plants put off an awful odor. We only rode six miles. The short distance was part of my schedule, but I'm not sure we could have handled the odor much longer either.
And if that wasn't enough, I walked for 30-minutes when we got back home. It felt like I was walking a lot faster than the pace displayed on my garmin. Not sure why that is...
Boot Camp "A"
Walk:
1.73 miles
30:01
17:21 pace
Road Bike:
6.03 miles
25:31
14.18 mph
Thursday, June 11, 2009
Wednesday, June 10, 2009
RELEASED
The doctor gave me a 100% full release. He said I can return to cycling and running, but try not to "go crazy" with it. As soon as I got home I jumped on my trail bike and did a 5-mile loop. ...and no, that isn't crazy! It's been eight weeks since I last rode my bike, so it is an re-introduction of ROM to the knee. Therefore I felt a different feeling around my knee for the first couple miles. Nothing painful, just a little "different".
Andrea and I went back to Fosters Mill Lakes for Boot Camp "A". I wanted to ensure my program felt right and hit the correct muscles before this weekend group session. Andrea is always happy to be my guinea pig and I appreciate all her help!
Bike:
5.65 miles
29:15
11.59 mph
Andrea and I went back to Fosters Mill Lakes for Boot Camp "A". I wanted to ensure my program felt right and hit the correct muscles before this weekend group session. Andrea is always happy to be my guinea pig and I appreciate all her help!
Bike:
5.65 miles
29:15
11.59 mph
Tuesday, June 09, 2009
Sunday, June 07, 2009
Close Call
Started Boot Camp "A" at Foster Elementary school. The girls brought along their baseball gear to play while we worked out. Within minutes a few boys from the area asked to play with the girls. When they wasn't looking Preston walked behind one of the boys as he was bringing the bat back. In the flash of a second the bat struck him in the face. It wasn't a hard impact, but it scarred to heck out of us. He has a tiny bruise under his eye. Preston must be a tough dude, because he only cried for a 3-4 minutes. We abandoned the exercise session and went home, where he went back to playing and acting his normal self.
A few hours later we all went for a walk around the bayou. It was hot, yet it still felt great to be outside. Preston got a free-ride in the jogging stroller, while the girls walked.
Before going to my part-time job, Andrea and I made a second attempt at the workout. We completed Boot Camp "A" it in the back yard, this time without all the drama.
Boot Camp "A"
Walk:
1.82 mile
30:01
16:30 pace
A few hours later we all went for a walk around the bayou. It was hot, yet it still felt great to be outside. Preston got a free-ride in the jogging stroller, while the girls walked.
Before going to my part-time job, Andrea and I made a second attempt at the workout. We completed Boot Camp "A" it in the back yard, this time without all the drama.
Boot Camp "A"
Walk:
1.82 mile
30:01
16:30 pace
Saturday, June 06, 2009
Thursday, June 04, 2009
Ball
I spent twenty-eight glorious minutes walking on the greenbelts. It really, really felt good out there. The temperature was near perfect on the trails and my body was full of bottled-up energy. The feeling was short lived, but it felt great while it lasted.
Afterward I lead Andrea through a four circuit bootcamp using a small (12-inch) ball. From the exterior it looked and seemed easy. We both confessed to one another that it was tougher than we expected, as evidenced from our sweat and exhaustion!
Walk: 1.69 mile
28:01
16:35 pace
Strength training:
Bootcamp "A" with ball
Afterward I lead Andrea through a four circuit bootcamp using a small (12-inch) ball. From the exterior it looked and seemed easy. We both confessed to one another that it was tougher than we expected, as evidenced from our sweat and exhaustion!
Walk: 1.69 mile
28:01
16:35 pace
Strength training:
Bootcamp "A" with ball
Tuesday, June 02, 2009
Walk at Work
Back at work today.
At the end of a busy work day I found myself in the gym. The session started with a walk on the treadmill, which was followed by strength training. Walking/running at the same effort level is always slower on a treadmill. Not sure, but it is.
Walk:
1.44 miles
26:00
18:03 pace
I've had a headache all day and I'm hopeful it will subside soon.
At the end of a busy work day I found myself in the gym. The session started with a walk on the treadmill, which was followed by strength training. Walking/running at the same effort level is always slower on a treadmill. Not sure, but it is.
Walk:
1.44 miles
26:00
18:03 pace
I've had a headache all day and I'm hopeful it will subside soon.
Monday, June 01, 2009
Released
Interesting day.
As of this morning I am released back to full-duty. Per City of Humble policies I am required to take (and pass) a workability test in order to resume my normal duties as a firefighter-paramedic. The facility they sent me to is "interesting" to say the least. The test is NEVER conducted exactly the same and the equipment they use is not that of a distinguished medical facility. I'll stop there, because I have a lot to say and none of it involves a positive experience with NOVA Healthcare.
I did get a mini-workout during the test. The two harder exercises are; climbing up and down a 10-ft ladder for three minutes while wearing a 70-lb backpack and walking ~50-yards with a 70-lb crate.
Mid-day I took advantage of an introductory yoga session at Dahn Yoga in Kingwood. Essentially, the instructor put me through multiple exercises/stretches and reported back to me where I was weak-tight-unbalanced. I'm still very interested in yoga, but this particular studio might not be the right one for me. I'll continue to research and see if I can find a better fit.
Received some troubling news today. It's personal, so you won't read about it here. I suppose I'm mentioning this because I am struggling to find a way to properly digest the information.
To end on a good note, I did very good at eating healthy today. For dinner I baked red snapper in the oven, simmered yellow squash in rotel, and served all it over a bed of brown rice. It was so good, I might make the same thing at work tomorrow! Wow, sounds weird to mention work again. I'm excited to see the guys... its been a long time. As soon as I can start running my life will be back to the way I know it.
Patience grasshopper, patience.
As of this morning I am released back to full-duty. Per City of Humble policies I am required to take (and pass) a workability test in order to resume my normal duties as a firefighter-paramedic. The facility they sent me to is "interesting" to say the least. The test is NEVER conducted exactly the same and the equipment they use is not that of a distinguished medical facility. I'll stop there, because I have a lot to say and none of it involves a positive experience with NOVA Healthcare.
I did get a mini-workout during the test. The two harder exercises are; climbing up and down a 10-ft ladder for three minutes while wearing a 70-lb backpack and walking ~50-yards with a 70-lb crate.
Mid-day I took advantage of an introductory yoga session at Dahn Yoga in Kingwood. Essentially, the instructor put me through multiple exercises/stretches and reported back to me where I was weak-tight-unbalanced. I'm still very interested in yoga, but this particular studio might not be the right one for me. I'll continue to research and see if I can find a better fit.
Received some troubling news today. It's personal, so you won't read about it here. I suppose I'm mentioning this because I am struggling to find a way to properly digest the information.
To end on a good note, I did very good at eating healthy today. For dinner I baked red snapper in the oven, simmered yellow squash in rotel, and served all it over a bed of brown rice. It was so good, I might make the same thing at work tomorrow! Wow, sounds weird to mention work again. I'm excited to see the guys... its been a long time. As soon as I can start running my life will be back to the way I know it.
Patience grasshopper, patience.
Subscribe to:
Posts (Atom)
