Run, Ben. Run.

2.7

Resistance training for 45 minutes. Lowered the overhead press weight since it was nearly impossible for me to get even one set in. Feels much better lower and still works me pretty hard. Also bumped the leg press up to 260# and that seems to be a much better weight that actually gets me to feel a little burn in my legs. Most of the weights now seem to be at the right spot, I’m going to continue tweaking them as I progress so that I’m getting the best workout from what I’m doing but I’m happy with what I’m doing now.

Weight - 294.5

2.6

Interval running (C25K - Week 4, day 1) for 38 minutes and 2.51miles. I ran outside since it was in the 60s and there’s really no reason to drive all the way to ACAC when I was just going to do some running for the day. No cycling afterwards but it was a harder workout run than I usually do so I don’t feel bad about only doing one thing.

The run was good though. I decided to do a week of three 5minute runs instead of building up right away to a 20 minute run on Friday. Especially when outside. The hills make it a lot harder of a run than just a 1 degree incline on the treadmills. I used my Forerunner 305 to judge my speed and elevation. It did a pretty good job, though when overlaying the route on Google, it showed my path veering a lot more than I did while running and the elevation/speed stuff had a lot more drastic variances in them than I think was realistic. Overall though I felt that it captured the data very well and I’ll work on posting some of the graphs when I have time.

The 5minute runs are definitely feeling more comfortable as I progress though and I’m very certain that next week I will be much more apt to do well on the longer runs than I would have this week. My pace is still slower than I would like but that is another project to work on with cardio endurance. For now, running 30 minutes is the goal and I can increase how far that ends up being later rather than getting hung up on it now.

Weight - 296.5

2.5

Resistance training for 40 minutes. Currently my workout is to do sets of 12 for each thing, trying for 2 sets each time. There are a couple that are particularly difficult for me though and those I can only get one set in at the moment.

Today was:

• Leg Press - 200#x2
• Seated Leg Curl - 85#x2
• Leg Extension - 70#x2
• Rotary Calf - 140#x2
• Vertical Traction - 75#x2
• Lat Pulldown - 70#x2
• Upper Back - 65#x1
• Chest Press - 60#x2
• Overhead Press - 60#x1 (this is the hardest one for me by far)
• Arm Curl - 40#x1.5
• Arm Extension - 70#x2
• Abdominal Curl - 60#x2

I was running late though so no cardio addition at the end.

Weight - 295.5

2.4

Interval running (C25K - week 5, day 1) for 32 minutes and 2.3 miles. I kept my speed down to 4.6 and my heartrate remained below 170 until perhaps the very end when I pushed a bit harder and increased my speed slightly. The three 5min runs didn’t seem as horrible as i thought they might be though. This week is much more difficult than previous weeks as I will not remain running the same plan each day. Wednesday I’ll have two 8min runs and then Friday will be a single 20min run. Next week does a similar thing where I have intervals at the start and a single run at the end of the week. I don’t think it’s impossible but it will definitely be harder than what I’ve done so far; but that’s progress…

After the run I rode bike for about 12 minutes and went about 3.5 miles. Nothing big, just wanted some exercise that stayed a bit lower in the heart rate for calorie burning instead of some of the running that gets my hr up a bit higher than I would necessarily want it for that.

Weight - 296.0

2.3

Swam laps for about 10 minutes. Got 8 in and it was a lot harder than I remember swimming being. Definitely is something that I need to continue working on. Even doing side stroke (breathing was a problem doing freestyle) got me a lot more winded than I had thought it would.

Afterwards I did an Intro to Asthanga Yoga for an hour and I was really sweating during that too. It was fairly uncomfortable to do any of the poses where my hands were flat on the mat and I needed to hold myself up though. The tendonitis/carpal stuff makes it unfortunate and I need to do some more research on yoga styles to see if there is one that focuses on standing & sitting more.

After that I still wanted to get more cardio in though so I rode for 32 minutes on a bike for 7.65 miles and kept my heartrate pretty even at 149bpm. RPMs stayed between 70 - 80 and my legs were getting some burn for the last 15 minutes.

Weight - 296.0

2.2

Interval running (C25K - Week 4) 30 minutes for 2.01 miles. I’m not sure if I should bump up to the next week on Monday though. These 5 min runs have been very tough. It may be better to go at it another week than to go into the week of three 5minute walks. I’ll see how Monday feels and make the decision then.

I also did some bike riding for about 10 minutes and got about 5.2 miles, IIRC. I was sweating far more today after the run and cycling than I have been recently and my legs were burning pretty good when I was cycling so I didn’t go for the 20 minutes I had planned initially. I did a fair amount of walking around in the afternoon to get some errands done so I wasn’t too stagnant during the day.

Weight - 299.0

2.1

Resistance for about 45 minutes. Want to get to work earlier today and it will be a pretty solitary night so I may try to break that time up with cardio.

Weight - 297.0