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Not much to report this week:
Monday, June 23
5 super sets consisting of (in case you don't know, super sets are performed with no rest between each exercise, but with a short rest, as needed, between each super set).
-Walking Lunges, x20r ea.
-Power Push-Up, x30-20-15-15-20
-Crunches, x20r ea.
Tuesday through Sunday I was sick; I caught a strange bug. Monday night I woke up in the middle of the night with a sore throat and aches, so I didn't sleep too well. Tuesday's symptoms consisted of mostly a fever (chills) and body aches (it didn't help that I was sore from Monday's workout) that came and went throughout the day and night, but otherwise I had no other systems, and it was difficult to sleep that night. On Wednesday I felt pretty good, just mild aches, but no fever or other symptoms. Then Wednesday night the congestion started, again making it difficult to sleep. Thursday was chest, nose, and sinus congestion accompanied by a mild cough, and these symptoms have persisted until today, Sunday. Also, around Friday, late afternoon, my voice went, so I can hardly talk (which doesn't bod well for Monday since about half of my day is spent on the phone).
Anyway, what an odd week. This week was to be a growth week for miles. I was going to run more total miles and my average miles per run was going to increase; also, I had some great runs planned for the weekend.
Sunday, June 29, 2008
Sunday, June 22, 2008
Elk Meadow Park
On Saturday, I decided to go for a trail run, so I drove to Elk Meadow Park which is located north of Evergreen, CO; and was about a 30 minute drive. The park is 1657 acres with 13 miles of trail.
The west side of the park is lined with low hills covered in Douglas Fur trees that provide flickering sunlight to pass through to the ground. Running in this section is quite enjoyable, except that you should wear high contrast sunglasses or you may not see the various rocks and roots that jut out from the trail.
The park's namesake lies to the east; a large, grassy meadow that is a lake of green in spring and summer. Running in this section is pleasant enough, but exposed; so it is best to arrive early in the morning to avoid the full force of the sun and heat.
I ran a loop route consisting of the following trails, Meadowview to Painters Pause to Sleepy S. The loop is approximately 5.6 miles. The 1st mile is a 300 foot climb; you should start slow to get a rhythm and to avoid spiking into anaerobic exertion. The 2nd mile is up and down but overall is another 120 foot climb. Miles 2-4 are an energetic 500 foot decent. For those that have trouble on downhill (myself included) this is a good trail for downhill training. At mile 4.1, you start the 300 foot climb back to the starting point. It is this final climb that really makes this run challenging, after trashing your legs on the 500 foot descent, the transition back to uphill is maddening.
Cons: Meadowview is a busy park. Even early in the morning you will run into other runners, hikers, and mountain bikers; and the east side of the park is bordered by Hwy 74. Thus, as you run along Painters Pause trail, you are only a couple hundred yards from the Hwy. So, you don't get that "isolated" feeling that many seek for trail running.
Overall, the park is a nice retreat from Denver, and provides both intermediate and advanced difficulty runs. If you want more challenge, you can run the Bergen Peak trail which will give you 1700 ft of elevation gain (ouch) in 3.7 miles.
The west side of the park is lined with low hills covered in Douglas Fur trees that provide flickering sunlight to pass through to the ground. Running in this section is quite enjoyable, except that you should wear high contrast sunglasses or you may not see the various rocks and roots that jut out from the trail.
The park's namesake lies to the east; a large, grassy meadow that is a lake of green in spring and summer. Running in this section is pleasant enough, but exposed; so it is best to arrive early in the morning to avoid the full force of the sun and heat.
I ran a loop route consisting of the following trails, Meadowview to Painters Pause to Sleepy S. The loop is approximately 5.6 miles. The 1st mile is a 300 foot climb; you should start slow to get a rhythm and to avoid spiking into anaerobic exertion. The 2nd mile is up and down but overall is another 120 foot climb. Miles 2-4 are an energetic 500 foot decent. For those that have trouble on downhill (myself included) this is a good trail for downhill training. At mile 4.1, you start the 300 foot climb back to the starting point. It is this final climb that really makes this run challenging, after trashing your legs on the 500 foot descent, the transition back to uphill is maddening.
Cons: Meadowview is a busy park. Even early in the morning you will run into other runners, hikers, and mountain bikers; and the east side of the park is bordered by Hwy 74. Thus, as you run along Painters Pause trail, you are only a couple hundred yards from the Hwy. So, you don't get that "isolated" feeling that many seek for trail running.
Overall, the park is a nice retreat from Denver, and provides both intermediate and advanced difficulty runs. If you want more challenge, you can run the Bergen Peak trail which will give you 1700 ft of elevation gain (ouch) in 3.7 miles.
Saturday, June 21, 2008
Weekly work-out summary
Posting daily updates can be a bit boring, so I will probably just start summarizing my work-outs on a weekly basis.
Monday: June 16
General Aerobic Run: 3.45 miles
Tuesday, June 17
General Aerobic Run: 3.40 miles
Super set x4: Power Push-up x12r, and Squats 15r
Wednesday, June 18
Recovery Pace Run: 4.90 miles
Thursday, June 19
Super Set x4 of: Overhead Squat 10r; Shoulder Press 10r
Crunches x3-35r, Flutter Kicks x2-15r (4 count),
Jump rope x100r
Friday, June 20
Speed run: 3.40 miles
Saturday, June 21
Trail Run 5.55 miles
Monday: June 16
General Aerobic Run: 3.45 miles
Tuesday, June 17
General Aerobic Run: 3.40 miles
Super set x4: Power Push-up x12r, and Squats 15r
Wednesday, June 18
Recovery Pace Run: 4.90 miles
Thursday, June 19
Super Set x4 of: Overhead Squat 10r; Shoulder Press 10r
Crunches x3-35r, Flutter Kicks x2-15r (4 count),
Jump rope x100r
Friday, June 20
Speed run: 3.40 miles
Saturday, June 21
Trail Run 5.55 miles
Saturday, June 14, 2008
Friday, June 13, 2008
Work Out of the Day
Friday, June 13
General Aerobic Pace: 3.60 miles
Weather: Clear, 47, calm (a tad chilly)
General Aerobic Pace: 3.60 miles
Weather: Clear, 47, calm (a tad chilly)
Thursday, June 12, 2008
Work Out of the Day
Thursday, June 12
Warm - up: Jump rope, about 300+ reps, misc variations.
3 Super sets of:
--Walking Lunge: x 38r
--Overhead Press + Tri Extension x 16r (w/ 22.5 lbs Medicine ball)
--Laying Back extension x 20r
Warm - up: Jump rope, about 300+ reps, misc variations.
3 Super sets of:
--Walking Lunge: x 38r
--Overhead Press + Tri Extension x 16r (w/ 22.5 lbs Medicine ball)
--Laying Back extension x 20r
Wednesday, June 11, 2008
Work Out of the Day
Wednesday, June 11
General Aerobic Pace: 5.20 miles
Weather: Mostly Cloudy, 50, Calm
General Aerobic Pace: 5.20 miles
Weather: Mostly Cloudy, 50, Calm
Tuesday, June 10, 2008
Monday, June 9, 2008
Running Question of the Day?
For those runners that travel extensively for competition (or even the occasional trip to a new area), there is often a concern about how changes in altitude will effect performance. Although there are no "absolute" rules, we can draw some general conclusions based on FAA and Air Force research.
Most reasonably fit individuals should be able to tolerate any change in altitude within sea-leval to 5000 ft without suffering any meaningful loss in performance. Reason being, the change in the partial pressure of Oxygen (O2) within that band has a negligible affect on your bodies ability to absorb O2. I won't go into the technicalities of partial pressure etc, but realize that as the partial pressure of O2 decreases (as you increase altitude), your bloods ability to absorb oxygen decreases. The body eventually will adapt and create more hemoglobin to make-up the short fall. That process is known as acclimatizing which is term very familiar to mountaineers, but most runners do not have time.
However, within the 0-5000 foot band, the change in partial pressure is negligible and most runners should not have trouble with the "altitude". More common, when runners change altitude and experience performance problems, the likely culprit is change in humidity and temperature.
Most reasonably fit individuals should be able to tolerate any change in altitude within sea-leval to 5000 ft without suffering any meaningful loss in performance. Reason being, the change in the partial pressure of Oxygen (O2) within that band has a negligible affect on your bodies ability to absorb O2. I won't go into the technicalities of partial pressure etc, but realize that as the partial pressure of O2 decreases (as you increase altitude), your bloods ability to absorb oxygen decreases. The body eventually will adapt and create more hemoglobin to make-up the short fall. That process is known as acclimatizing which is term very familiar to mountaineers, but most runners do not have time.
However, within the 0-5000 foot band, the change in partial pressure is negligible and most runners should not have trouble with the "altitude". More common, when runners change altitude and experience performance problems, the likely culprit is change in humidity and temperature.
Work Out of the Day
Monday, June 9
Warm-Up: Jumprope x3 minutes
Overhead Squat x3, 20-15-15r
Power Push ups x3, 25-20-15r
Flutter Kicks x3, 15-15-15r (4 count)
Perform as a superset.
Warm-Up: Jumprope x3 minutes
Overhead Squat x3, 20-15-15r
Power Push ups x3, 25-20-15r
Flutter Kicks x3, 15-15-15r (4 count)
Perform as a superset.
Saturday, June 7, 2008
Work Out of the Day
Saturday, June 7
Recovery Pace Run: 6.10 miles
Weather: Sunny, 54, Calm (very nice morning to run).
Recovery Pace Run: 6.10 miles
Weather: Sunny, 54, Calm (very nice morning to run).
Work Out of the Day
Friday, June 6.
General Aerobic Run: 4.25 Miles
This run was tough, my legs did not want to move, probably because of the heat and time of day.
Weather: Sunny, 80, calm (ouch).
General Aerobic Run: 4.25 Miles
This run was tough, my legs did not want to move, probably because of the heat and time of day.
Weather: Sunny, 80, calm (ouch).
Wednesday, June 4, 2008
Work Out of the Day
Wednesday, June 4
General Aerobic Pace Run: 3.40 miles
Pull-up x3
Weather: Clear, 52, calm.
General Aerobic Pace Run: 3.40 miles
Pull-up x3
Weather: Clear, 52, calm.
Tuesday, June 3, 2008
Sunday, June 1, 2008
Movie Reviews
Indiana Jones and the Kingdom of the Crystal Skull
This flick was a fun movie; very reminiscent of Raiders of the Lost Ark. It is hard to believe that the first move, Raiders, was made in 1981, I am getting old.
In many respects, this movie followed the same basic story outline and action sequences of Raiders; great vehicle chase scenes, creepy environments, over the top bad guys (in this case, bad girl played by Cate Blanchett, who incidentally, reminded you of the creepy Nazi SS guy from Raiders), intellectual curiosity etc. Thus, even though it re-hashed that basic story of Raiders, since such movies are rare these days, it was a nice change of pace and a fun movie.
I had some issues. Note, it is hard to discuss this movie without discussing plot spoilers, but I will try. In the end, this I.J. movie went X-Files with its plot, which was a little disappointing. Also, some of the action scenarios pushed credibility. Granted, pushing action sequence credibility is a hallmark of the I.J. serious, but there were a few sequences that truly defied reality.
Nevertheless, this movie is a nice culmination to the serious and I rank it as the 3rd best I.J. movie. My ranking is (1) Raiders, (2) Last Crusade, (3) Crystal Skull, (4) Temple of Doom. But Raiders, Last Crusade and Crystal Skull are all very close to each other, but Temple of Doom is a very distant 4th.
This flick was a fun movie; very reminiscent of Raiders of the Lost Ark. It is hard to believe that the first move, Raiders, was made in 1981, I am getting old.
In many respects, this movie followed the same basic story outline and action sequences of Raiders; great vehicle chase scenes, creepy environments, over the top bad guys (in this case, bad girl played by Cate Blanchett, who incidentally, reminded you of the creepy Nazi SS guy from Raiders), intellectual curiosity etc. Thus, even though it re-hashed that basic story of Raiders, since such movies are rare these days, it was a nice change of pace and a fun movie.
I had some issues. Note, it is hard to discuss this movie without discussing plot spoilers, but I will try. In the end, this I.J. movie went X-Files with its plot, which was a little disappointing. Also, some of the action scenarios pushed credibility. Granted, pushing action sequence credibility is a hallmark of the I.J. serious, but there were a few sequences that truly defied reality.
Nevertheless, this movie is a nice culmination to the serious and I rank it as the 3rd best I.J. movie. My ranking is (1) Raiders, (2) Last Crusade, (3) Crystal Skull, (4) Temple of Doom. But Raiders, Last Crusade and Crystal Skull are all very close to each other, but Temple of Doom is a very distant 4th.
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