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Post by macdiver on Jan 27, 2020 23:27:53 GMT
Just getting my journal started here. Looking forward to remain in contact with my fitness friends. I will get around to posting my 2020 goals here. For now I will dual post my workouts for the next week or two until JSF closes. I changed my journal title because I think that after 10 years of being fit, I did really quit being a couch potato. For today's workout Run Streak Day 38 I went out for a simple 3 mile run. I didn't really pay attention to my pace or heart rate. I just ran. Interestingly, the my HR was highest for the second mile while the 3rd mile was the fastest. Per Garmin, 3.08 miles in 28:31 for an average pace of 9:15. Splits were mile 1: 9:46 pace, avg hr 142 mile 2: 9:11 pace, avg hr 165 mile 3: 8:51 pace, avg hr 152 Training effect was 3.1
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Post by Graham on Jan 28, 2020 0:57:09 GMT
Welcome. Glad to see you've found your way here.
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Post by macdiver on Jan 28, 2020 14:37:43 GMT
Strength Training
I started with the prep drill and hip exercises. I found the rubber strap to use for the hip stuff. I swapped lunges for the bulgarian split squat.
Lunges 3 x 8 x 25 Bench Press 3 x 12 x 25
SLDL 3 x 10 x 15 DB row 3 x 10 x 25
Ab wheel rollouts 3 x 12 DB OHP 3 x 10 x 15
Run Streak Day 39
I started the treadmill at 10 min pace and was going to immediately increase to 9:22 but the 10 min pace felt fast so I slowed it to an 11:20 pace and stayed there for a few minutes. I then increased it to a 10 min pace and stayed there for the rest of the run. I stopped when the treadmill showed a total of 3 miles just at 30:45 minutes.
Per Garmin, 3.07 miles in 30:46 for an average pace of 10:01 . Training effect was 1.9.
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Post by macdiver on Jan 29, 2020 16:43:27 GMT
Run Streak Day 40:
Wednesdays are speed work days. Using the treadmill, I did a 1 mile warm-up followed by 4 cycles of 1/4 mile @ 7:30 paces & 1/4 mile recovery at 9:22 pace. That was followed by 1 mile at 9:22 pace to end. Per Garmin, my pace was closer to 7:45 during the 1/4 mile repeats and 9:30 during the recovery. Usually Garmin has me faster than the belt speed but today had me slower. Totals per Garmin was 4.01 miles in 36:15 for an average pace of 9:03. The treadmill showed closer to 4.25 miles as I continued running until my Garmin hit 4 miles. Training effect was 3.0. I expected this to be higher.
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Post by macdiver on Jan 30, 2020 22:37:57 GMT
No strength training this morning. I am headed to yoga in a few minutes. That will serve as my strength training for the day.
Run Streak Day 41
3 miles on the treadmill with the pace set at 9:22. Per Garmin, 3.03 miles in 28:00 for an average pace of 9:16. Training effect was 2.2.
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Post by Graham on Jan 31, 2020 21:12:15 GMT
Hi macdiver. Hope you're finding it useful posting here. I was/am hoping to see some other JSF posters here. Do you think the site is fine in it's present form? If so, thinking of messaging John and seeing if he's happy for me to post a link to the site and possibly PM some of the more recent (the last year perhaps) posters in the hope that they can save their journals if needed and perhaps post here if they wish.
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Post by macdiver on Feb 1, 2020 11:57:33 GMT
Hi macdiver. Hope you're finding it useful posting here. I was/am hoping to see some other JSF posters here. Do you think the site is fine in it's present form? If so, thinking of messaging John and seeing if he's happy for me to post a link to the site and possibly PM some of the more recent (the last year perhaps) posters in the hope that they can save their journals if needed and perhaps post here if they wish. Yes, I am glad you set this forum up. So far I have found no issues. I plan on trying to post a photo today or tomorrow to test that feature. My only suggestion would be an option for a dark theme if possible. I find dark themes look better and use less battery on my phone.
I am hoping some of the others will post here too. You should reach out to John about using JSF before opening this up to more people. I know he suggested Proboards as an option for us so really it is just if he is OK with using JSF as the name.
I am friends with both Phillydude and Jaer on FB and both of them expressed an interest in knowing about these forums. I can send them the link once you are ready. There may be others interested as well so posting a link on JSF would be good.
Run Streak Day 42:
I used the treadmill again. I just don't like the cold dark mornings. I set the pace at 9:22 for the 1st mile, 7:30 for the next mile followed by 1/4 mile at 9:22 recovery, then another 1/4 mile at 7:30 before finishing with a 1/2 mile at 9:22. Per Garmin, 3.01 miles in 26:11 for an average pace of 8:43. Like the other day it shows me at a 7:45 pace when the treadmill is at 7:30. Training effect was a 3.
Non-fitness rant (but one of the reasons I like having a journal).
We have lived in our house for almost 21 years (May will be 21 years). Our basement is full so last weekend we went through the "decorations" section and separated everything into donate, throw away, or keep piles. I took the donate to Goodwill last weekend. We had 3 large contractor bags full of trash plus our normal amount for the week. Our trash days are Fridays. I normally put trash out before leaving for work Friday am. It is about 50 / 50 if the trash is gone when I come home at lunch. They must have changed the schedule.
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Post by macdiver on Feb 1, 2020 19:32:10 GMT
Run Streak Day 43
10 mile run outdoors in the cold damp fog. Stats are10.00 miles in 1:35:04 for an average pace of 9:30, Training effect was 3.5.
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Post by macdiver on Feb 2, 2020 21:23:55 GMT
Run Streak Day 44 A couple of weeks ago my neighbor posted to the neighborhood FB page that they were having a Groundhog Day fun run with 3 and 5 mile options. The immutable laws of the universe :lol: had me running 5 miles today for my marathon training. So the choice had been made. Following the run was a potluck BYOB party with her band playing. I knew she had a good choice and has done quite a few musicals. Her band was really good and often play in the sorry Jersey, Bucks county, Philly area. She had only recently joined them. Since it was a fun run, I wore a Hawaiian shirt and my NYC Marathin Dunkin Donuts balaclava hat. (My wife was appalled at the blue shirt and orange / red hat combo ). I also had my sandals no socks. There was a 16 year old that I ran with. Although the pace doesn't show it, 4 of the 5 miles were at 8:30 or better. The first mile we ran with the other 8 runners. We had to wait at mile 2 to see what we should do. I would have turned right and ran to the light then turned around for 5 miles. He had us turn around at mile two and make up the last mile in the neighborhood. Stats were 5.01 miles in 45:01 for an average pace of 9:02. Splits were 10:18, 8:51, 9:28, 8:24, & 8:08. Not all of the runners were from the neighborhood. In fact I was the only one besides the host. Several asked about my sandals and one lady says she is going to try barefoot running because she is normally barefoot but runs in shoes By the way, I shaved my beard off today. My wife hasn't said anything but the neighbors first comment was you shaved. They saw me running yesterday, she didn't think it was me because she hadn't seen the beard,. He had so that and the sandals convinced her so she was surprised by no beard today.
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Post by macdiver on Feb 2, 2020 21:28:16 GMT
Graham,
So I tried posting some pictures and it didn't come through. I used the insert image and copied the url from google photo's but it didn't work. I also tried uploading a file but the pictures were too large. I'll look into it a little to see why it isnt working for me. If we cant do pictures that really isn't a big deal to me. Pictures are a nicessety not a necessity.
Just letting giving you some feedback to make this a nice home for us.
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Post by macdiver on Feb 3, 2020 14:43:29 GMT
Run Streak Day 45
After the 10 miler on Saturday and the fast 5 miler yesterday I decided to take it easy today. I set the treadmill at a 12 min pace and ran for 15 minutes. It was just over 1.25 miles per the treadmill. Per Garmin, 1.39 miles in 15:05 for an average pace of 10:50. Training effect was a 1.1.
Since I ran more than 1 mile according to both the treadmill and Garmin the run streak stays alive while giving me a "rest day".
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Post by macdiver on Feb 4, 2020 21:50:25 GMT
No strength training this morning. I did yoga last night and that will count for one of my two strength training sessions this week.
Run Streak Day 46.
I used the treadmill to run 3 miles at a 9:22 pace. Per Garmin, 3.05 miles in 28:06 for an average pace of 9:13. Training effect was a 2.2.
I'm sitting in the airport waiting for my flight to NC this week. Next few runs will be in the hotel treadmill. I need to find a place to run outside down there. It is supposed to be warm this week.
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Post by macdiver on Feb 5, 2020 21:56:39 GMT
Run Streak Day 47:
I went to the hotel gym and ran for 6 miles. I had some issues with the treadmill today. First I got off of it to get some water around the 1 3/4 mile mark and it reset itself. Then around the 5.5 mile mark per my garmin it stopped and reset itself while I was still running. I tried to do 1 mile at 9:22, 2 miles at 8:50, and 2 miles at 8:10 then the final mile at 9:22. I could only get 1 1/2 miles at 8:10 then did 1 1/2 miles at 9:22. Per Garmin my stats were 6.01 miles in 56:13 for an average pace of 9:22. The training effect was 3.5.
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Post by macdiver on Feb 6, 2020 12:14:37 GMT
I used the hotel gym to do my workout. I swapped wide leg, forearm planks for the abwheel since the hotel doesn't have one.
Lunges 3 x 8 x 20 Bench 3 x 8 x 30
SLDL 3 x 8 x 15 DB row 3 x 8 x 30
OHP 3 x 8 x 15 Plank 3 x 1 min
Run Streak Day 48:
After strength training, I used the treadmill to run 3 miles at a 9:22 pace. Per Garmin, 3.07 miles in 28:12 for an average pace of 9:11. Training effect was 3.0.
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Post by macdiver on Feb 8, 2020 11:59:15 GMT
Flying home today. The flight is two hours late due to wind
Used the hotel treadmill for 3 miles at 9:22. Can't access Garmin at the moment so no Garmin stats.
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